GOLD LIVE Class: Cardio Step

All right. Good morning steppers. I am so excited to be here. My name is Chris Freytag, founder of Get Healthy U TV, and I'm here with the lovely, Ow. Jodi Sussner, sister. Thank you. Thank you for joining me. You're welcome. You guys, steppers. If you were a stepper in the nineties, this is gonna bring back a lot. Now, I'll be really honest. I sat there, I said to Jodi, I, I sat there last night and went, wow, I need to review. Right. Because step is kind of complicated, especially teaching it because you have to really like dig deep and you know, keep track. So I'm already apologizing for any mistake I make today, calling out the moves. Everything is an eight count and a 32 count and it's, it's gonna take some planning. All good. And we haven't rehearsed, so, Right. This is all live. Make a few mistakes, girlfriend. Oh, no problem. No problem. Thank you for that. Thank you for saying that. Yeah. Okay, we're gonna turn up the beat a little bit. We're gonna start with our warmup as we always do. Okay, we've got it. Start marching. We're gonna do some kind of traditional warmups and then we'll do some step moves and I'll try to introduce every step move for you, okay? So you can kind of get it. Now remember back to like knees. Repeater knees, turn steps, around the world. We're hitting it all today. Oh, and I had , she would say something and I'm like, what's that again? So you do the same. Just hang with it and keep practicing. And here's the thing to get your heart rate up, big arm movements. Okay? Yup. The bigger the movement, the higher the heart rate. If your heart rate gets too higher, you're confused, keep those arms below your heart. Take your feet wide right here. And march it. March it. We are going to have some fun today. Oh totally. Step. Love it. Deep breath up right here. Inhale up. Oh, exhale down. Do it again. Inhale up. Nice deep squat. One more all the way down. Big, good. Now let's just flatten our back right here. Flatten it down for two. Roll it up for two. Beautiful. Do it again. Flatten down. Roll it up. Excellent. Flatten down. Last one. Step touch. Let's go. To the right. To the left. Got it. Now go as wide as your step. Now Jodi and I have, we have small steps. Baby steps. These are baby steps. These are not as the same size as the gym. So we can fit in a small space. Maybe you have the same size step at home. That's okay. Four, three. Hamstring curl right here. Now bend those knees, pull those arms top to bottom. This is gonna help get that heart rate up. Woo. And it's hot in here, so we're gonna sweat girlfriend. You guys, glisten for sure. And by the way, we're wearing our Get Healthy U TV tanks. And when you're twinning with Chris Freytag, no pressure. I mean. And here's the deal. I love that tank from Mondays. Nope, nope. Nope. Not today. The answer is nope. Let's squat down. Right here. Right here. Let's go. Down, up, down, up. So we're just warming up those glutes. We gotta turn our brains on. Oo. We're gonna pump the music up just a little bit here now. Here we go. Let's turn it up a little bit more, crew. Come on. That's our beat. Woo. Four, three. Beautiful. Two. Up, up, down, down. Right basic step. Let's go, up and down. So this is your basic step. Now, pull those arms from the top. Don't rush it. This is our pace today. It's steady state cardio. You're gonna be breathing. Now we keep it at this pace because as the moves get more complicated, you need a little bit more time to get through them. So here we go. Tap it. Left basic, left basic right here. Left foot comes up on that step. Get your whole heel up on the step. Pull your arms. I love it. Right basic right here. Give it to me two times. Right here. Now left basic, switch feet. You got it. Woo. Come on. Right basic for one. Let's go. Left basic. Now this is the basis for a turn step, everybody. Mm hmm. So that turn step is coming a little later in the workout. We're still warming up right here. All right. Add a run to your step, right basic. Stay with your right basic. Ad lib up to your step. Now, you don't have to, you can stay right here. Okay. Here we go. Woo. Light on those toes. Nice. We're still warming up. Jumping jacks on the floor, right here. Hands hip to head. Here's your low impact, right here. My friends. Never, feel bad for modifying. No shame, Never. in the modifying game. That's our, That's right. That's right. That's our motto. Are you ready? Two right basic. Run it up, right now. Run it up. We're warming up. Four jacks on the floor. Let's go for four, three, two. Run it up. Run it up, two times. I love it. Four jacks. Woo. All right, run it up, one time. Two jacks on the floor. Got it? Got it. Yes. Heart rate's going up. You're starting to breathe through your mouth a little bit. Yes or no? Little bit. A little bit. I love it. Do one more time. I love it. All right. Right basic on the step. Okay. Woo. You guys are ready, right? Single knees to the center. Remember this? Here we go. Here we go. Pull it up. Now I want you to use those arms. You make the move as small or as big as you'd like. Pull. Hup. Come on. I love it. It always feels good in my low back. So you got a, kind of an extension of the warm up. Stretch out the low back. Work your abs. Yep. Right. Always keep tight abs. I'm glad you brought that up. As you drive that knee in, as we do kicks, as we do steps today, nice and controlled, let's take those knees to the corners. Right there. So it's the same movement and in step, you kind of have to trust your intuitive brain. You just have to keep moving. Right, left, right, left. But I'll do my best to help you guys out. I love it. Woo. Come on. Good job. Step touch on the floor. To the right. To the right. All right. Are we warmed up? We're good. We got a couple basic steps in here. We'll get more steps. I'll try to introduce things to you as they come. This is good for my recall, my memory. I started thinking about turn steps and repeater knees and stuff. And I was like, holy cow. Old school. There's even the vocabulary. So I love it. Get lower. makings are the favorite. Get lower, get lower. Favorite for you, yes? All right, here we go. Good. Knees to the corners, right foot first. Right, boom. Left. Pull 'em up. Come on. Bring it on. Remember, Drive that knee in. bigger arms, bigger heart rate. I love it. Two more. I'm gonna introduce the three knee repeater right here. Let's go. Three, two, one. Switch sides. Three, two, one, switch. Three, two, one, switch. Now we're keeping this at a good pace for those of you at home today, because I wanted you to be able to really, recall these step moves. Good. So keep your movement big to get that heart rate up. Right there. Woo. Come on. All right, listen up. Three repeater knee. Let's go. Three, two, single knees to the corners. Nice. Other side. Three repeater knee over here. Yes. Hey, we got it. Single knees. Nice. Three repeater knee. Ha, Ha, ha, single knees. What do you think, Jodi? I'm already building up a good glisten. Thank you. Good. Three, two, one. Single knees. Feels good. Ha. Good. Right, one more set. Let's go. Repeater. Pull it in. Single knees to the corners. Oh yeah. Last set right here. Three repeater knees. Woo. Use your arms. Let's go. Singles. All right, turn step, my friends. Looks like this. Up, up, down, down. Take that arm around. Good. Oh, this brings back memories. I love the turn step. Big arm right there. Woo. All right, now we're easing into combinations. We're gonna put it together. All right. Yeah. If your step moves at home, just straighten it out. No problem. Right there. We're gonna put it together with the three repeater knees, single knees. Are you ready? Sounds good. All right. Here we go. Over here. Three repeater. One, two, single knees corners. Good. Turn step for four. Let's go. Four. Come on. Three. Beautiful. Two. Good. Repeater knee over here. Three. I screwed that up, It's okay, I got you, girl. I got you. You got me. Four turn steps. Let's go. Four. Come on. Three. Woo. Two. All right, we gotta do it again. Let's do it here. Three, two, one. That's it. Single knee. We've got it. Turn it. Four. Come on. Three, two. All right, repeater knee. All right. Over here. Let's go. Three, two, one. Here we go. Singles. Ah. Turn it. Excellent job everybody. Woo hoo. Alright, we're gonna do it one more time 'cause both you and I, Because I love it. had a lil' hiccup. Here we go. Come on. Three, two, one. Single knees. Let's go. Pull 'em up there. Come on. Turn it, four times. Woo. Three, two. Awesome. Repeater knees. Let's go. You got it. Singles. Come on. Big, turn step. Four of 'em. Three of 'em. Two of 'em. Yeah. Good. Repeater knees to the corners. Hold it here. Repeater knees on the other side. Now you can pull your arms down. You can pump 'em like this. It's up to you. Doesn't really matter what you're doing at home. Nope. Awesome. Woo. Whatever you want. Whatever. Side lifts. Side lifts right here. Pull. Do you like how we go right back to the old school? We know what to do with our arms. Boom. Right? It just comes naturally, baby. This is what you supposed to do, right? All right, soccer kicks. We used to call these soccer kicks like the inside of your shoe. Boom. Come on. Woo. Punch with that opposite arm if you'd like. So far so good. We're almost 10 minutes into the workout. Heart rate is up. It feels good today. Should feel good. It's steady cardio. Get that heart pumping, turning on your brain. Little brain fitness today, yeah? Right. Oh yeah, we've talked about that. Train your brain and your mind. All right. Repeater knees are gonna look like this. Listen up. It's a knee, side lift. Okay, join in. Knee, side lift, kick. Oh, you gotta think. Okay. Knee, side lift, kick. You're ready. Knee, side lift, kick. Pull, out, punch. Pull, out, punch. You got it. Woo. Come on, now we're gonna put it together with that first combo. Oh my gosh. Oh yeah. If I can do it. Yes. Repeater knees to the corner. Yes. Basic, repeater knee. Now single knees, both corners. Turn step for four. Four. You got it. Three, two. That crazy combo right here. Knee, side, kick. One more. Knee, side. Repeater knees over here. Three, two, single knees to the corner. Woo. No problem. Four turn steps. Let's go. Four, three, two. Crazy, repeater knees over here. Knee, side, kick. You got it. Knee, side. Let's do it again. Repeater knees. One, two, three. Single knees, corners. Hup. Woo. Turn it baby. Four times. I love it. It's good. Crazy repeater knees. Let's go. It's knee, side lift, kick. One more time. Knee, side. Last set. Repeater knees right here. Drive it. Drive it. Drive it. Single knees. Come on. Effort and attitude. That's what you control. Turn it. Love it. Go. Four, three, two. Crazy repeater knees. Let's go. Hup, hup, hup, other side. Woo. Oh. Three , I'm sorry. Basic step. We'll get right back. We're doing that two times, I forget. There you go. I screw up for you. March it off the floor. March it off the floor. Feels good to screw up for you. There we go. Thank you, honey. Hey, you're welcome, you're welcome. See? All right now I'll get back on the top of the game. It's all good. Hey, nobody's perfect. Nobody's perfect. Pull those arms. Please. Add a pep to your step. Run it up. Run it up. Run it up. Good. Woo. How we doing at home? I hope you guys are feeling this. That was really good. Good. Moving into a new step. We haven't done this one for a while. An L step. Love it. Now you gotta think about it. We're gonna come off with our right foot. Come up, over, up, and down. So it's a knee lift, knee lift, knee lift, exit. L step. Pump those arms. Pump 'em. You've got it. L. Good. Step, lift, step, lift, step, lift. Nice. You got it, girl? Love it. Love it. Pull those knees nice and high. Work your abs. Ha. All right, one more set. One more to the side. Okay. Going right into our turn steps. We already know it. Right here. Excellent job you guys. Woo. L step right here. Go, pull it up. Other side. Nice. Turn it for four. Four. Yes, three. You got it. Two, L step, Woo over here, over here. Pull it up. Pull it up. Pull it up. Pull it up. Make those movements bigger, not faster. Turn it for four, right here, three. Yeah baby, two. Do it again. L step. Let's go. I love this L step. Feels good. Turn it for four. Turn it up. Here we go. Abs in. Three. Yes. Two. Now one L step. One L. Now two turn steps, right here. Turn it. L step to the other side. Hey, how do you like that? Hey, hey. Two turn steps. Woo. L over on the right. Let's go. Okay. Woo. Woo. Right there. Good. Turn it, nice. Here we go. Here we go. Two turn steps. I love it. L. Keep movin. There we go. Bring it. Turn it. Yeah. Feels good. L step over here. Turn it. I love it. All right. Just hold your L steps. This was my favorite L step right here. Oh. Oh God. Hey baby. Hey. Turn it around. Turn it, turn it, go. You just add that little turn, right here. You don't want me to trip on the set, baby. One more set. Let's go. It's just a little backwards turn. Hey baby, you got it. Oh, I totally nailed it. Let's do that. Let's do it one more time. Let's do it one more time. Let's do that, hey. Hey hey hey. Woo woo. All right. Basic, basic right here. Okay. That was awesome guys. Now we're gonna use that L step. We're gonna use that turn step, but we're gonna change things up a little bit. We're gonna get into our stomp series. Okay. Stomp. Like, Oh babe. Like, like, stomp. Got it? Now we're gonna go into repeater knees. Three, two, over here. We're gonna turn it into a stomp repeater knee. Looks like this. Two stomps. Single knee left. Two stomps, and a hop. Single, yeah. Add some power on that third. I screwed that up. Two stomps, now power. Right there. Two stomps now power. Good. You got this. Let's do one more set. Each side. Two stomps, add power. It's just like a repeater knee series, but a little different. Hold it right basic. I'm proud of you. You got that. Now, we're gonna change our shuffle. I'm sorry, I'm sorry. Turn step, to a shuffle step. Hold on. Keep those arms moving. No rest during step. No. Turn it. Here we go. Here we go. Turn it. Okay, now, this step is gonna become a shuffle step. Join on when you can. Right here, right here. Shuffle, across. Shuffle. You can bring your arm across. Yeah, let's keep that same arm. Push it away baby. Right there. It's a nope. Nope. Yeah, nope. Okay, so we have our stomp repeater knee. We have our shuffle step. Okay. We're still adding on. Three. I'm ready. How's everybody doing at home? Keep going. Good. I hope you're doing great you guys. This is so much fun. It's so good. You know you're supposed to have fun when you work out. For Gods sake. Yes. Work out with your friends. That's great, my step. All right, we're back at it. Hold on. Five, six, shuffle step, Right there. I screwed up my step. Oh I hate that. Keep going. It probably doesn't matter. All right, now hold it here over the top. Bring it up. Bring it back. Big. I want you to get some air right there. Woo. That's up to you. Now you can keep it low impact, right here. Why, I gotta get that whole foot up over the step. Are you ready? Make it big. Hup. Hup. Good. Keep going Jodi. Now if you feel like, gosh, I wish this were faster, don't worry. We're trying to make it so that everybody can be successful with this step routine, okay? And we can always speed up our step routine. Just go bigger. But go bigger. You know. No excuses. Here we go. Up, and over. Up, and over. Now we're putting this together. Are you ready? Yeah. Stomp repeater to this corner. Stomp. Stomp. Big. Over the top. Two times. Shuffle step right here. Four, three, two. Try it again on this side now. Two stomp repeater. I mean one stomp repeater. Power, over the top. Turn step. Here we go. Here we go. You got it. All right. We'll try it again. Stomp repeater over here. Stomp. Be clean. Stomp. Over the top. Let's go. Four turn steps. Come on. Stomp repeater. Stomp. Stomp. Power. Over the top. Stomp. Step. This song has a crazy beat. Yeah, it kinda goes. So we're having a little, We got it. We got it. Stomp repeater. We've got it. Up, over the top. Four turn steps. Whoops. I almost missed that one. Woo woo. You gotta get your feet to move. Almost, you barely. Stomp repeater. Come on. Right here. Stomp, stomp. Power, over the top. Good. Four shuffles. Four, three. Was I doing shuffle or turn step? I think I screwed up. Shuffle turn. Let's do it again one more time 'cause I screwed up. I told you guys I would. Over the top. Now make it a shuffle step. You can turn it. It doesn't matter. It's same, same step. Stomp it. Stomp. Stomp. Power. Over the top. Shuffle step to end it. Four, three, two. Up, up, down, down. Right here, basic. Woo. Awesome. Jumping jacks on the floor. Here we go. Awesome. Woo. All right, coming in. Good. Awesome. Squat down. Squat, right here. Squat. Oh, yeah. it feels good. I think it feels good 'cause it gives you both. We have high intensity interval training that we do a lot and steady state cardio like this. Yeah. It's great. Keep that lower squat. Get down there. Heart health. So, heart health. Awesome. Toe taps on the step. Tap, tap, tap. Squat down, down, up. Toe taps, right here. Right, left, right, left. Squat two, big. Do it again. Do it again. Toe tap. Three. Squat. Now fast toe tap, if you'd like. One, two, three, four. Squat. It's up to you. One, two, three, four. Double squat. That's totally up to you. You can stay right here. You can stay right here. Whatever works for your body. All right, I want you to train onto yourself. Woo. Yes. Come on baby. One more time. I'd like to hear light feet. Soft landing. There we go. Hold your squats. Two more right here. Two more. Hold it here. Hands come down. Feet go back. Mountain climb. Right, left, right, left, abs are tight. Are you ready? Power up. Power up. Let's go. Hup, hup. Go, go, Woo hoo. go, go. Very nice, very nice. Come on. Eight, seven, come on, six, five, four, three, two. And, water break. We're halfway. We got some more fun coming. We got it. Nice job. Woo. Water break. Let's go. Are you having fun? So fun. Just bringing it back, bringing sexy step back, pretty much. Feels so good to get some water and I hope you are drinking. Oh yes. We always talk about that during our workouts. All right, so, here comes a new step you haven't done for a while, probably. Let's go right basic. All right here. Right here. We're going around the world. Now, you might have forgotten what that one looks like. Let's go to knees corners, 'cause that'll help you. Basically knees corners, is, around the world. I'll help you. I don't know what's going on with this music. It keeps skipping a beat. Hold on. Four, three. We wanna step up on the top. Let's go. One, two. There we go. All right, so we're at the top of the beat. Now, Jodi, stay these corners. Okay. I'm gonna go around the world, to show you guys how it works. Make your motions big. So it's this same motion, here I go around the world, it's knee up, straddle, knee up, to the back. Knee up, straddle, knee up. Let's go with me. Okay. Knee up, straddle, knee up, to the back. Knee up, straddle, knee up. Do it again. Don't get dizzy. Knee up, straddle, knee up, to the back. Knee up, straddle, knee up. Hold it here. Right basic. Beautiful. Left basic for two right here. Left basic. Now we're on around the world this way. Oh, oh yeah. Here we go. Here we go. Knee up, straddle, knee up, to the back. Knee up, straddle, knee up. Do it again. Right here. Knee up, straddle. Now try to get a little lower. Yep. Woo. One more. Knee up. You keeping me in check. Keeping you in check, hey. You got it. All right, left basic, right here. You did it. Two on the right basic. Right. Around the world. Here we go. Here we go. Here we go. Hup. Woo. Come on. Nice. Right basic for two. Beautiful. Left basic for two. Very nice. Around the world. Here we go. Here we go. Big. Woo. Left basic for two. Right basic for two. We're gonna switch that a little bit next time. Here we go. Now around the world. Do you got it yet? Right there. Big. Come on. Now hamstring curls. Right there to the corners. Hold your hamstring curls. Right there. Shoot up in knee, ham curls. Oh my gosh. Oh my gosh. Here here. Woo. Step all the way up on your step. Come on, now gimme three hamstring curls. Two, one. One left basic, around the world. Here we go. Here we go. Hey, let's go. Woo. Three ham curls to the center. Three right here, two, one right basic. Around the world this way. Let's go. Right there. Come on. Woo. Three ham curls. Three, two, one basic, around the world. Let's go. Hup. Hup. Yeah. Three ham curls. Three. Get real low. You need those ham curls for you thighs. Two. Right basic, you're gonna hold it here. Okay, so we're gonna come back to that, around the world in one of our next combos. We're gonna think for the end of this class, okay? Awesome. Woo hoo. Right basic. Pull those arms up. Pull 'em up, add a little hop your step if you want. We're going into a six count turn step. Now, this is different, so let's just march on the floor right here. March it, right foot, march. I'm gonna do the six count slow, and then we'll speed it up. So let's go slow to begin. Here's what it looks like. You step up one, step up two, down three, step up four, five, six. It's double jump on the floor, seven, eight. One, two, three. Keep this foot up. Four, five, six, seven, eight, up. So we're making it six counts for the turn. Then seven, eight is down on the ground. The count turn is one, two, three, four, five, six. Got it? One more time. Slow. One, two, keep this foot up, keep it up right there. That's the key. You got it? All right, speed it up. One, two, three, four, five, six, seven, eight. Right here. Woo. One, two, three, four, five, six, seven, eight. Hey hey, arms up. Yeah yeah. You got it. Now we gotta flex it on the other side. Here we go. Right basic. Awesome. All right, we're gonna try it on the other side. Should we go for speed? Let's start it slow, Okay. since it's for everybody. Left basic right here. You got it. We'll do it slow just a couple of times. Then we'll take it up to speed. Here we go. Slow. Here we go. It's one, two, three. Keep that foot up. Four, five, six, seven, eight are on the ground. And it's one, two, three. Keep it up, four, five, six, seven, eight, double time. Here we go. Here we go. One, two, three, four, five, six, uh, uh. One, two, three, four, five, six Woo. Come on, let's go. You got it. Two more, just to get it down. We're good, right? Got it. Good. Now over the top, Jodi. Right here. Okay. Over the top big. Over the top. Over the top. Kicks to the corners, right here. Got it? Awesome everybody. Oh, it's so good. Stretch that hamstring. That soccer kick. Stretch it. Awesome. Okay, so we're gonna do four six count turns. Four over the top, three kicks, one basic step, Okay. switch sides. I'll help you. You got it. Hold on. Three, two, right basic. Six point, six count turn. One, two, three, four, five, six. Three more. One, two. You got it. Woo. One, two, three, four, five. Guys, you got it. I love it. Over the top, right here. One, two. Two more. Kick it. You got it. Basic step. Six point turn. One, two, three, four, five, six. Nice. We're doing four of these. Woo. Come on one. All right, got one more. Come on. Nice. Here we go, over the top. Four of 'em. Three, two, one. Kick it. You got it. Right basic, six point turn. Let's go. One, two, three, four, five, six. Woo. Very nice. Looking good. Now on those over the top. Don't speed it up. Get lower. Challenge yourself. Okay, challenge yourself at home. Are you ready? Got it. Over the top. Up. Get low. Up. Get low. Low. Get low. Three kicks. One, two. Very nice. Right basic, or left basic, sorry. Six count turn. Woo. See I told you, this is making my brain really tense. Oh yeah. It's so good. You're doing a great job. Are you ready to go over the top? Yep. Here we go. Two, three, four. Kick it. One. Awesome. Three. Awesome. Right Basic right here. Hold it. That was good. Yeah. Love it. I think it's nice to not go on autopilot sometimes in exercise. Yeah. It's easier to go on auto. When you have to think, Run it up. It's so important. What do you think? I do. I mean, move. I don't know about you guys, but I'm thinking really hard. Right? Okay, we got one more new thing that we haven't done yet, which is our Charleston step. So we're gonna get to it. Let's start with our L steps. Hold on. Two more right basic. L step. Let's go over here, sorry. I pointed the other direction. I meant to start with the right foot. And we do. Woo, right there. I hope you guys are having fun at home. Hey ya. Smile. It's that comfortable aerobic, so, where you feel like, you're not gonna die. You felt like hey, I'm on the dance floor at the wedding. Have fun. Totally. Oh, just all night. Do you know that feeling when you dance at a wedding and like you just feel like you have so much fun? You've kinda burned up a bunch of calories. Right. those big arms. Right there, you guys. Right there. One more set of L's, because we can. Yeah. Right there. Yes we can. Charleston looks like this. Kick, tap back. Kick. Now you can take it low or you can keep it right here. All right. Jodi's gonna go all the way down. You can stay right here. Remember what I said? Whatever works for your body is what you're gonna do. Woo. Oh yeah, baby, right there. Keep it going. Keep it going. Now we're going to around the world from this. So don't panic. Yeah. Two more. Okay, ready? One more. Ah. Around the world. Go. Knee up, and straddle. Knee up. Take it back. Knee up. Straddle. Let's do it again. Just get your mind wrapped around it. Woo. Hey hey. Let's do another one. Hey. Right here. Woo hoo. You got it at home? I love it. Beautiful. All right. Side lift corners, right here. What do you think? Those Charleston's got my heart rate up. Yeah, if you get down all the way to the step, that's gonna get your heart rate up. Yeah, baby, we've got one more, new move. All right. That's gonna make you think. See I'm stuck, you have all these different moves to change feet. Yeah. They all were coming back to me this morning. How do you transition? Yeah. Yeah. Crazy. Two more of these. March in front of your step, right here. All right, so watch the first time, then join in. You're gonna step up. Three knees, two knees, one, come down. Step up. Three knees, two knees, one, come down. Now, you can reach, reach, reach, reach, reach. Make it big. This is our transition step for the whole big combo we got coming at us. So, here's what we're gonna do. L step on each side. We're gonna do Charleston's. We're gonna take around the world once. Side lifts, three knee up, two change. Holy cow. I'm glad that Chris has to think. I'm just gonna try to think a little bit. And you guys have no idea. The fact that I just said that out loud without screwing it up is shocking. It's shocking. Jumping jacks right here. We're getting ready. This is big baby. Yay yeah. Come on. Last big combo. Then we got some power moves and we're done. Okay. Time is applied. I'm in. I'm all in. L step to the right in four, three. Are you ready? Two. Let's do it. Let's go, baby. Hup. Hup. Hup. Other side. Charleston. Four of them. Three of them. Come on. Touch the ground for the step. You got it. Around the world. Let's go. Hup. Oh my god. I did over the top. That's okay. That's okay. Side lift for two, one each side. in this combo. Three knees up. Three, two, one, down. L. Can we pump up the music just for this last combo? Yes. Why not? Charleston right here. Four, three. Come on. Two. Woo. Around the world. Yeah yeah. Let's go. Knee up, straddle, knee up, to the back. Knee up, straddle, knee up, side lift. Come on. Whoop. Whoop whoop. Three knees to the center. Lift. Lift. Yeah. L step. Big. Come on. Woo. L. You've got it. Charleston. Come on, come on. Hup. Two more. Push it. Here we go, around the world. Woo. Come on. Aren't you really like, woo. Side lift. You know your instructor. Am I right? Knees up. Keep breathing. Three, two, L. We, we give our, woo. Same tune. Here we go. Charleston. Four, three. You're getting ready to go, around, the world. Let's go. Let's go. Knee up, straddle, knee up, to the back. Knee up, straddle, hup. Side lift. Oh man. Yeah. Knees up on the center. Big. Come on. One, two. We're going through it again. Both sides. Yes, we can. Yeah. Let's go. Let's do it. Big. Charleston. Four, three, two. Around the world. Go big, go big. Woo. Big. Come on, baby. Side lift. Get that heart rate up. Yeah. Knee up. Ooh, last time over here. Come on, come on. Good girl. Over there. Hey. Hey. Charleston. Big. Ready to get a little lower? Come on. Woo. Around the world. Knee up, straddle, knee up, to the back. Knee up, straddle, side lifts for two. Hup. Three knees. Squat. Awesome. Yes. Woo. Come on guys, good job. Oh my gosh, you guys. I'm so proud of you. We aren't quite done. We aren't quite done, because no workout would be complete without, Burpees. Can't even think, I can't even think. Let's do some side squat. Okay. All right. So here's what it looks like. Hands come down. Feet go out, in, up. Two deep squats. Burpee. Here we go. It's down. Out, in. Can I add the push up? Oh yeah, that's coming. She's ahead of us. Oh, I'm sorry. I love it. Let's do it together. Okay. You got it. Now you can go to your knees if you need to. And up, two squats. Hands come down. Hands come down, feet out, push up, feet in. We got off count. But that's okay. That's okay. I'm gonna do the push up right when my feet go out. Okay, that's perfect. Hold on. Okay. See, you guys. This is what it's all about. Just make it happen. Hands come down. Down, push up, in, up. That's how it has to go. Yes. Can we go push up right now. If you aren't gonna push up, you're gonna do this. Hands down, feet up, in, up top. Two squats. I want your heart rate to get up. Hands down, feet out, feet in, hop up, two squats. Good girl. You are so tough. I love it. You know. Woo. Fake it till you make it. Yeah. I like the step because it's not all . One more. Hands goes here. It's a great way to lead into those pushups. Toe taps. Woo. Right here. All right. Are you ready? Yup. Double time. Let's go. Arms push up. Oh yeah. Here's your option. Here's your option. I want you to push yourself right here on eight, seven, Come on. six, five, four, three, two, Okay, we have one last game. It's a game. Game. So face me, girl. It makes it sound easier. Face me. Oh, I'm sorry. Here's what you're doing. You're starting to the side of your step. You're gonna have to think. This foot is the foot that's moving. The back foot is staying on the ground. So let me show you. It's like this. Do. Step up, other leg, step over, other leg, step up, other leg, step down. Looks like this. Up, tap, over, tap, up, tap. Now speed it up just a little. Up, over, up, tap. So this leg is staying on the ground. Got it? Uh huh. I can't wait to really go faster. Okay, so here's the key. Same. This is the game, you at home, me and you, girl, we go as fast as we can. Okay. Mentally. Now, you gotta remember this foot is like, on the ground. Ready? Okay. Go. Up, over, up, in. Up, over again. You go. Get those hands above the heart. Go. Push it, push it. 20 seconds. Come on. You got it. Woo, baby. Come on. Woo. Almost there. Come on. Five, four, three, two, done. Other side. You know what? Let's switch. Okay, I love it. That way we can just keep our Okay, starting out slow. Here we go. Step up, down, over, down, up, down. Now a little faster, just a little. Up, over, up, down. You got it? Got it. All right. So, it's 20 seconds of speed. Whatever speed means to you. If you feel like, holy crap, my feet are not moving fast. That's okay. It's brain, body attached. And as we age, it's good for you, right? Okay. You ready, girlfriend? Ready. She's fast. Come on. Here we go. Go. Up over back. Come on. One leg is faster than the other probably. Right? Right. That's on my right side. I'm on my left. Get your hands above your heart. Get your hands above your heart. Come on. Woo. You're halfway there. Let's go. Come on. Woo. Come on. Go, baby. Oh, I just screwed up. Come on. Go, go, go, go, go, go, go, go, go, go. Come on, four, three, two. Woo. Yeah baby. All right. Why do we feel like we need grab . I dunno. Grab some water. That's a wrap, my friends. We're gonna cool down. Way to go. I'm gonna call that movement, cracker jack box. I love it. You know why? Maybe you have a name for it, but, it was like cracker jack box, where, well, Chris said we're gonna play a game, it's like, oh yeah, surprise inside. Yeah. She'd be really good and then it's like, I like that. I didn't even tell her about that. I know. And that's something I used to do with my step classes. So, thanks for coming. I mean, Yeah. that was like bringing it back. I used to teach only step 15 years ago. That's all we did, step. So, thank you, you guys. Let's stretch. All right. Take your feet, wide. We're gonna go over to the side, either side, it doesn't matter. But we're gonna come into that, glute and just press down. Keep your head above your heart. Always keep your head above your heart. Now, I don't know about you. My heart rate was like in that good zone where, it's like I was out for a jog. Yeah. It wasn't too much, but it felt like I'm sweating. Mm hmm. And it felt like, hey, that was a really fun workout. That's how workouts should be. Sometimes they should just be pure fun, like you're dancing at a wedding, like you aren't thinking about working out. Good job. Nice deep hip flexor stretch. As we do, more squats, more lunges, more step, and you've gotta open those hip flexors, right? Open your wing span. Just go ahead. Woo. So fun. I'm still dancing. I love it. Come back to the center, center. Now, drop your head below your heart. Only if your heart rate is in the right place. If your heart rate is too high, do not put your head down. Okay, so you guys decide that. Oh, and then roll it up. My feet are sliding a little bit. Roll up. So each vertebrae just stacks up. Shoulders come up, back, and down, other side. Wow you guys. Super fun. Did we, we have anyone make a comment? Oh yeah. Like a bunch of people that are are excited tonight. Throwing it back. Oh, fun. Yay. Our crew said you guys were commenting. Nice. Good runner's lunge, right here. Take the time to stretch. Yeah. Don't check out now. I think that, even the older I get, the more I'm like, take a few minutes. Absolutely. Woo. So good. All right, back to that straddle split. Go ahead and drop your head. Only if your heart rate feels like it's, you know, in a good place. Straighten up those legs a little bit. Awesome. Let's go. Bend your knees, roll up, all the way. Beautiful. We'll pull our steps back a little bit here, Jodi. We're gonna sit on 'em. I am totally laughing because these steps, you guys, are covered in dog hair. And I feel right at home, so. Roxy, man. Her hair is everywhere. All right, figure four. So just pull that leg up, and then, oh boy. Oh baby. Every day. I think I need this, everyday. I feel this one so much. So I screwed up a couple times. Um, I didn't screw up ever. Not a single, mm mm. You're perfect, you're perfect. Oh, I can't help it. No. Here we go, stretch. So you guys, you know what, that's just real life and, you know, teaching step, that used to be the joke. Like if you screwed up, you just kind of shook your hands up and said, okay, everybody back. and go. Let's try it again. Because it has to go on the top of the beat. Mm hmm. I don't teach classes like that anymore. Oh yeah, right. It has to, or it just feels, I mean, you could, you could stay moving on the beat, but until you hit the top of the phrase, you just feel off. So you guys let us know. We love changing up the GOLD workouts. We love doing different stuff. You guys were asking for a full on cardio step workout. So that's what we did today. Always let us know what you guys like, right? We do our best to oblige, that's for sure. Yeah, yeah, baby. Woo. It's always good though, to start your day, or if you guys are working out at night, but get that workout. You feel so good about yourself. I like that so many preview this first, and then do it later. I think it's good to maybe even get it down if you're a real visual learner. Watch it one time and then do it. I think watching it will get you inspired to move. And I do think, we'll just tuck our toes here. I do think that, the hardest part is getting started. So congratulations to those of you who put on your clothes. Go make yourself turn on the workout. Cause I know, I, I'm the same way. There are days where I don't feel like doing it, but once I start, everything gets better. Absolutely. Woo. Well, I am sweating like crazy now. Oh my gosh. Post workout glow. Oh, all right you guys, you were awesome today. Thank you so much for joining us. Come back again real soon. Thank you, Jodi. Thank you. I love working out with you. Love working out with you. I love working out with you too. See ya.