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[Music] Hi there, and welcome to the latest Pump It Up workout from Ministry of Sound.
Join Deanne Berry in this 2006 Ministry of Sound Pump It Up workout featuring aerobic, dance, boxing, and toning exercises set to club hits.
Ask about this video. Answers come from its transcript only — with the timestamp, so you can check them.
Generated from the transcript and can be wrong — check the timestamp.
Key Takeaways
- The workout is structured for all fitness levels with modifications for beginners and advanced exercisers.
- Proper technique and posture are emphasized to avoid injury and maximize effectiveness.
- The combination of aerobic, dance, boxing, and toning exercises targets overall fitness and muscle toning.
- Hydration and breathing control are important components of the workout.
- The program offers a fun, music-driven way to burn calories and improve body conditioning.
What the video covers
- Deanne Berry leads a 75-minute workout DVD combining warm-up, aerobic, dance, boxing-inspired, and toning sections.
- The workout is designed to burn calories, tone muscles, and improve fitness with club music backing.
- It starts with an 8-minute warm-up to prepare the body and prevent injuries.
- Four main 15-minute segments include Aeroburn (aerobic fitness), CPM (dance moves), Beatbox (boxing and martial arts), and Below the Belt (toning).
- The session ends with an 8-minute Knockout cool down stretch to relax muscles.
- Modifications are demonstrated by two dancers: Ella for easier moves and Cleo for advanced versions.
- Detailed safety tips are provided on posture, joint protection, breathing, and exercise form.
- Step-by-step instructions cover basic moves like step touch, V-step, punches, squats, lunges, and abdominal curls.
- The workout encourages maintaining proper form, breathing rhythm, and hydration throughout.
- The program aims to bring a nightclub atmosphere into home fitness routines for fun and effective exercise.
Full Transcript — Download SRT & Markdown
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I'm Deian Barry. You may remember me from the video of the number one hit single, Call on Me, and Ministry of Sound's very first Pump It Up fitness DVD. I'm going to take you through a fun and effective workout set to the latest
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club hits, guaranteed to help you tone up and burn those unwanted pounds. You can do the entire workout, which will take around an hour and 15 minutes, or alternate between the three middle sections. The program starts with an
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8-minute warm-up, which gets your body ready for the workout and helps prevent any injuries. Always do this section first, even if you're not planning to do the entire routine. The workout is split into four 50-minute sections and a cool
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down. Aeroburn is a 15-minute aerobic workout which helps build up your overall fitness level and will give you the energy to dance those extra hours on a Saturday night.
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CPM is an easy to follow 15-minute dance workout in which we'll teach you a few of the latest dance moves as well as helping you shake off some excess pounds. Beatbox is a 15-minute complete body workout taking influence from
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boxing and martial arts. Perfect for toning up those arms, legs, and bum and, of course, punching that stress out of your system. The final section is Below the Belt, a 15-minute toning section which focuses on conditioning the entire
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body, leaving you feeling fabulous for the weekend. Finally, we finish with Knockout, a relaxing and unwinding 8-minute stretch. Pump It Up brings a nightclub into your home and is a fun workout to help you get into shape.
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Remember to drink lots of water. Okay, are you ready? Let's pump it up. We would like to take you through a quick explanation of the basic steps that are included in this DVD to make sure that your workout is safe and
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effective. The workout includes sections of high-intensity training and also challenging toning exercises. So, we want to make sure that you understand all the moves and that you're working at your own pace to avoid any injury or discomfort. We have asked Ella, one of
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Pump It Up's dancers, to show you an easier version of the workout should you have any health problems due to an injury that may affect any area of your body or indeed if you are new to exercise. Although, if you feel like
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working that bit harder, look out for Cleo, who will be demonstrating a more advanced version of the workout. Step, touch, V-step, leg curl, knee up, scissors. When doing any of these techniques, always keep your hips facing forward, your feet comfortably turned
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out, knees soft, and maintain a tall posture. By this, we mean standing proud with tight stomach, shoulders back and down, making yourself look an inch taller. Punching. For all punch moves, keep your elbows soft, as flicking can cause serious damage to your elbow
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joint. So, do your best to stop the movement just before your elbow locks on jabs. The same rule applies when kicking. So remember not to lock the knee joint. Squats and lunges. For squats, make sure that your knees are in
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line with the toes. If your knees go over the toes, you will put too much strain on the knee, which might cause discomfort and possible injury. When lunging, the heel should strike the floor first and the front knee should be
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in line with the ankle. The heel of the back leg should be off the floor. Always keep your stomach pulled in tight and your shoulders pulled back and pressed down at all times. Abdominal and oblique abdominal curl. Whilst lying on your back for
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this exercise, make sure that your knees and feet are both hip-width apart, whilst your heels should be as near to the bottom as possible. When lifting your head and shoulders off the floor, keep your chin away from your chest, your
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elbows out of vision, and relax your shoulders and neck area to avoid any tension. Always remember to exhale on the way up and inhale on the way down. Okay, guys, let's warm up. Nice easy stance. Tension out of the knees,
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shoulders rolled back and tummy pulled in tight. We're just going to start with the march on the spot. Breathing the arms up and down. Good. Let's march it out. Let's go.
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Inhale. Exhale. And again. Big breath up and down. Warming up all those muscles and all those joints. Good. Last breath. I'm just going to start with a little step touch here. Come with me. Bending the knees. Abs in. Nice straight back. Ready
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to party. Now watch these arms. Just can swing out to the side. Okay, let's take it back to the hips now.
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Keep that back up nice and straight. Now watch this. Just loosen up the shoulders. Rolling the shoulders back. Going to take it back to march. Good. Good. Now watch this. Step, knee, and march. Good. Come with me. Step,
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knee, and march. Step, knee. The knee comes up in line with the hip. Take it forward now.
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March it out. Take it back and march. Good job. Forward again with a clap. March it out. Take it back. Okay. Give me a single clap, then a double.
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Take it back. [Music] And again. Take it back. I'm just going to show you the side tap here. Good. Come with me.
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Nice strong arms. Pressing the heels into the floor. Tummy in nice and tight. Back nice and straight. Good. Bending through the knees. Okay, let's put it all together.
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Step, clap. Side tap. Take it back. And again. Take it forward. Side tap. Take it back. Relax those shoulders down. Tummy pulled in tight. One last time. Take it forward. Now watch. I'm just going to demonstrate. This is your V-step. Start
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with me on the right leg for four. Three. Two, one. Good. Let's go on the other side for four. Make sure you're leading with the heel. Abs are pulled in tight.
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The knees are nice and soft. Cut it down to two now. Stay on the other side. And again.
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[Applause] Two. Take it back now. Good. And again. Okay, let's go all the way from the top with a step, knee.
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Right leg side, but I got it. Good reset for two. Glad that I got you other side. Now you got you a partner. And again from the top. Let's [Applause] go. Let me take you back.
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Step other side. Okay. Little more energy. Come on, guys. Push it out. Take it back. Feet step. Let's go. Bend the knees. Other side. Nice straight back. And again from the top. Step up.
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Step. Push it in. Okay. Good job. Let's march that. Bring the arms up into the guard position. Good. So, your hands want to frame your face.
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Inhale. Exhale. Good. Now, watch. I'm just starting with some jabs. Come with me. Careful not to flick the elbows, but to lead the arm all the way through from the shoulder. Good. Lifting the back heel just slightly off the floor. New move is
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a hook. Come with me. [Music] Good. So the arm comes straight across in front of the face. Nice flat arm. Abs out in tight. Hands always returning to this guard position. Knee move. Uppercut. Come with me now. Really use those side obliques. Push into it.
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Your target's right in front of you. You're aiming for that chin. Good. Take it back to the jabs now for four.
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Let's go. Four, three, two. Give me the hooks. Four, three, two. Other taps. Push it up. Remember to exhale. Shake it off here. Get up again. Let's start again.
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Let's go. Four, three, two, and hooks. Good. Abs in nice and tight. Uppercut. Really use your waist. Shake it off. This is great for those love-handling bits. Arms up again.
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Let's go. Four, three, two, hook. Good. Nice strong arm comes across. Uppercut. Use your waist. Shake it off. Arms up again. Four, three, two, and cross. Good. Nice and strong. Now use the waist. Get up on it.
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Shake it off. Good job. Start up everything for two. Two jabs, two hooks, two uppercuts, and shake it off again. Two of everything. Remember still not to flick those elbows. Good. Shake it off. It up. Remember to inhale and
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exhale. Good job. Last practice. Then we're going to join everything all together from the top. Starting with a step, knee on the right leg. Let's go.
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Side. Take it back. Now we step for two. Let's go. Other side. Now watch this little bounce back into the jabs. Good.
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Uppercut. Shake it off again. Start up hook uppercut. Okay, from the top again. Step knee. Let's go. Tap. Take it back. Then the knee comes up in line with the hip.
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Good. Other side. Bend the knees. Little bounce back out up. [Music] [Applause] One more set, guys. Let's go. Step knee. Push it out. V step. Let's go. Other side. Little bounce back. Last set.
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Let's go. Push it out. Keep that body nice and warm. Shake it [Applause] off. Little shake out. And a big breath to [Music] [Laughter] [Music] finish. Marching it out. This is the arrow burn section. So, where we're going to pick up the
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energy. Okay, we're going to start with a squat to the side. Nice and deep and nice and low. Come with me now. Good. Nice straight back. Abs pulled in tight. Pressing the heels into the floor and the tension out of the knees. Okay,
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guys. Let's take it to a step touch. Arms shoulder level. Good. Nice and strong.
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Be careful not to flick the joints again. Okay, now watch this. We're moving back into the side squat. The arms are coming in front of the chest.
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Come with me here. Nice and low. Try and keep that back up nice and straight. Okay, let's take that to the step touch. The arms coming up above the head. Let's go.
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Woo. Try and keep those shoulders relaxed down. And just watch this. I'm just demonstrating a little slow skip to the side. Come with me now. Okay, you're just bouncing side to side. The elbows are held in nice and tight. Little
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circles with the [Music] arms. Okay, we speed it up a little bit. Come with me here. Now remember, throughout this track, you'll always have options. You can do the higher intensity version that Clea is demonstrating or the lower intensity
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version. Now, we're going to take it slow, slow, and quick. Let's go to slow and fast. And again, slow and quick. Good job.
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Quick. Now, let's just side tap. Come with me. Nice strong arms. Now remember throughout all these tracks you need to breathe.
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Good job. Okay, let's take it into a jack now. Good job. [Music] Nice strong abs in nice straight back.
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Okay, new move is a push back behind you. Come with me now. Pushing your heel into the floor.
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Shoulders down. Okay, ladies. Move with jack. Nice high arms. Let's go. Jack it [Music] out. Good. Okay. Little recovery coming up. Back into the side. Arms across in front of the chest. Let's go down.
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Remember to bend those knees. Abs in. Nice straight back. Okay, now watch the change here. Little bounce in between. Come with [Music] me. Good job.
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One more change. Take it into a power squat. So both legs shoot out. Come with me. Double bounce in the swing.
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Good job. Keep going. Okay, nice straight back. Now watch this. We're putting a jack with the power squat. Let's go. Okay, nice soft knees and keep breathing the whole time. Jack, power. One more. Now watch. Next move is
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knees up. Let's go. Woohoo. Okay, knees out to the side. Knee comes up in line with the hip. Now, watch these arms. I'm taking them up and over. Good job. Try and keep that back up nice and straight. And remember to breathe. Now,
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watch this. Double knee. Come with me, guys. Double knee. I'm done with it and I do not think this nice and strong. Remember your options.
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Now watch this. I'm just going to throw it over here. Come with me. Throw it over.
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So the arms just following over with the bodies. Okay, next up we're going to put everything together from the beginning from those skips. Let's go. Skip it up.
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Woo! Quick and again. Slow and quick. Eight jacks. Let's go. Eight. 7 6 5 4 3 2 Give me two more jacks. Power squat. Double bounce. Okay, you ready to step the leg over? Step and throw. And again from the top. Skip it
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out. Let's go. Skip it out. [Music] And again, keep those elbows in. Hey, Jack. Let's go. Remember your options always. Clearella.
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Okay, two more jacks. Power squat now. Double bounce. Throw it over. Good job. Okay, guys. Two more times from the top.
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Skip it out. [Music] And again. Eight jacks. Let's go. Shoulders down. Tummy in. Okay, two more jacks. Power squat. Nice and low. And again.
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Throw it over. Use your arm. Last time. Let's go. Keep it up. Woo! Loads of energy. Okay, remember your options.
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Eight jacks. Don't give up. If you're feeling tired, go with the low impact option. Okay, two more jacks. Power squat, double bounce. Good job. Let's throw it over now. Okay, guys. Step, touch. Let's go.
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This is your second cardio track. Okay, second lot of choreography here. Keep the energy up. Nice strong arms.
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Now watch this first move. Super slow lunge. Come with me. Right leg down. Other side. Good. Nice and deep. Okay. Can we speed it up a bit?
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Give me some singles here. Good. And up. Good job. Keep going. Okay, now watch the change. I'm adding a little bounce in between. Good.
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So, both legs are shooting out. Double bounce. But remember, if it's a little too much, go with your option. Okay, new move is just a half scissors.
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[Music] [Applause] Keep it going. Little running arms down here. Okay, speed it up now. Okay. Four, three, two, one. Now fast. Okay. Jog it up. Slow jog.
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[Music] relax those shoulders down. [Music] Good job. Arms coming up and down. Okay, give me four slow here. Four, three, two. Now run it up for eight.
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Eight, seven, six, five, three, two. And again. Good. Okay, that's your whole combination. Let's go from the skip.
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Let's go. [Music] Little bounces side to side. Power lunges. Let's go. Double bounce. Good. Keep it going. Scissors. Let's go.
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Slow now. Speed it up. Eight. Six. Five. Four. Three. Jog it up here and breathe. Okay. And again. Keep it up.
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And again. Skip it up. Power lunges. Let's go. Double bounce. Little house scissors. [Music] Keep breathing.
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Okay. Give me a step touch, guys. Loads of energy. Pick it up. Third cardio track coming up.
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Okay, this one's going to start with a leg curl to the back. Just watch here. Okay, join in, guys. Leg curl. Keep breathing. Now, with the curl, you want to make sure that your back's up nice and straight. Tummyy's
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pulled in. Now, watch. I'm just showing you a little double leg curl. Come with me. Double leg curl.
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Keep breathing. Okay, last move. Pushing it behind. Push the heel back. Come with me. Let's go. And [Music] push.
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Good. Press it in. Okay. Can you move? It's just a knee up to the front. Come with me. Okay. This is your side abomin.
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[Music] Okay, what is she's going to change? Adding the arms and a twist. Keep breathing.
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[Music] Last part of the combination, guys. We jugg it out. Let's go. Easy job.
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[Music] Try and keep the energy up. Now watch these arms out to the side, then up above the head. Okay, come to me. Come to your belly. Bring it forward.
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Take it back. Now, keep it going, guys. Bring it forward. Okay, you know what to do. Back to the top. Put it together from the skipping.
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[Music] Double time. Keep it going. Okay, now push it back. Push your heel into the floor. Okay, really push that heel back in. Stay with this. Swing the arm over. Next move is that side abdominal twist. Let's go. Arms up nice and
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strong. Remember to breathe. Knees up nice and high. Front of the hips. Good job. Jog it forward. Let's go. Take it back.
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[Music] Now you're going. You're feeling tired. Remember your options. Don't give up. Stay with it. Let's skip it out from the top. Let's go.
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Hope you're going and again make it. Let her cross behind your back. You'll find a chance and all your squeezing those. Okay, jog it forward now. One last chance.
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Okay, skip it out from the top. And again, more energy. figure it out. This is where you're burning your calories.
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Push it out. Okay, let go. Cross behind. Push it back. Breathe it. Slided leg twist. Let's go.
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[Music] Breathe. Jo it out. Let's go. Take it back now. [Music] Last. Let's do it.
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And again cross behind push [Music] side twist like strong arms. Have your options. Don't give up.
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Take our inversion. Push it out like Cleo. Take it back. Okay. Breathe out. March it out.
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and out. [Music] Good. Relax the shoulders down. And a chance to take it. Let's take the legs wide and breathe it out.
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Big breath up. Relax those shoulders down. Focus on your [Music] breathing. Last inhale here. Well done, guys. Okay, this is the BPM section of the DVD. This is a part where we're going to show you some funky new moves
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and you'll get a workout at the same time. Going to do three tracks in this section and teach you three sets of choreography. First of all, just feel the music and get into the beat. Okay? And the first step is just a
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little toe tap forward. Okay? Okay. So, you want to bounce and tap the foot forward. Okay. Come with me here, guys.
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Tap. Good. Nice and free. Just enjoy the music. You can add a little bit of hip into it as well. Should feel nice and sexy. Okay, the first arms adding just go to the head and out.
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[Music] Good. Good. Nice and free. [Music] Now watch this scene. I'm just adding a little march in between. Tap forwards and a march. Tap forward and march.
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Good. Keep it going. Now watch this. I'm going to just take the arms down the body and down the body. Nice and sexy and down.
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Okay guys, let's step it out wide and hold. So step it out out and hold. Good.
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Again. Hold. So nice wide legs. Feel the music. Now a little add on here. Little hip roll back. Good. Come with me. And hip.
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Okay, just hip roll back. Okay, let's put it together. Two toe taps forward. Come with me now. So, we go.
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Walk. One more. Now, step it wide. Roll the hips. Groove it up. And again. Let's go. Toe tap.
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Step it out wide. [Music] Free it up. And again. Push it out. Step it out wide.
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Now watch this. I'm just showing you a mumbo step. Come with me, guys. So, we just push it back behind onto the toe.
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Good. Nice long legs behind you. Push it back. This is your mumbo step. Good. Okay. Can you give me a bit of body? Put a bit of body roll into it.
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Free it up. Push it [Music] out. And what's the upper body doing here? You can use your arms up through your hair. Anything you want. Pretend you're on the dance floor having fun.
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Breathe it out. Push it out. anything you like. Okay, little recovery coming up where you can grab a sip of water if you need to kiss a gun. Guaranteed for fun.
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Come on, kiss a gun. Guaranteed for fun. Come on, kiss a gun. Guaranteed for fun.
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Come on. Okay, let's pop the chest here. Okay, it's a little pop, pushing up through the chest. Get down nice and low, but keep the knees soft. Let's speed it up. Then take it from the top. Walk it
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down. And again, step it out wide. Now watch these arms and down. M. Okay, back into that pop the chest.
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Shoot up in your direction up. Come and play with. Okay. Can we speed it up? Let's go. Come on. From the [Music] top. Step it out wide. Now remember these arms.
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Okay. Straight away from the [Music] top down. Step it out wide. Roll the hips. Let's pop the chest again, guys.
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Let's go down. Let's swing. Keep it [Music] there. Good job. Speed it up from the top. Let's [Music] go. Nice wide stand. Ease the body. Push it out. Let's go. Two more times. Walk it [Music] out. Step it
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[Music] out. One last time. Nice and sexy. Step it [Music] wide. Bring it up here. Okay. Feel the music. We're moving into our second track. Bring it up a bit. Just feel the rhythm. You need to grab a quick sip of
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water. You do that. Okay, try and keep the energy up. Keep those heart rates up. Okay, now first move, just a little walk through the feet and a march. Come with me now.
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Walk and march. And again, smooth through the feet on the toes. [Music] Now watch this next little move. I'm just going to step it wide with a bounce. Come with me here. Zip it up.
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And again. Now, what she's on, just go across the body. Good. And I hold it here. Give me some jabs. Just funky ones. Push it [Music] out. Keep it going.
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[Music] Okay. Next move is just shoulders. So we go jabs first, then shoulders. And again. Jab it out. Use your shoulders. Short and sharp. And again. Push it out. Good. Let's put it all together from the top. Walk it out.
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Step away. Jabs. Shoulders. It out. Good. Should we try that again? Let's go from the wall.
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Smooth. Step it out. Jabs. Shoulders. Now watch. The next move is a V step.
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Good. We're just going to put some arms with it as well. From the top, guys.
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Walk it out. Step away. Just shoulders. V step. Right leg. Now change to the left side. Take the arms up. Nice and free. Okay, hold it here. Just dip the leg in and out.
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Good. Nice and low. Abs in. Nice and tight. And bring it up. Okay, let's have another practice from the top. Walk it out.
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Shoulders. Let's go. Take it up nice and free. And again. Symphony. Feel the music. I'll be here for you. Time just to [Music] step from the top, guys. Let's go. Step it up.
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Jab shoulders. Take the arms up. And again from the top. Let's go. Walk it out.
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Push it up. Shoulders knees nice and loose. Nice and free. And again from the top. Let's go.
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Steps. Shoulders. Short and shep. Arms up. Okay. And again, steps, shoulders be step. Remember to keep your breathing going the whole time. And again from the top. Nice and sharp this time. Punch it out. Nice short trap.
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Shoulders. Knee step. Arms up. Last time from the top. [Music] shoulders. Okay, body roll here. Roll and clap. Okay, we're into your third choreography, your third track. Just feel the music and roll.
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Okay, first step. Just a little step touch to the front. Me guys, just a little step. Okay, next we're going to lift up the knee. Okay, let's lift it.
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Knee and pop the chest. Good. Dip it [Music] down. Nice and strong with the arms.
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Now, next move is crazy legs. Let's go. In, out, in. Now, march it out. Good. And again, super slow. Cross out. Cross out. Move it up. Can we speed it up a little? Four. Four 3 two march it out
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now. And again. Let's go. Four 3 two march it out. Okay, let's put it all together. Step knee. Let's go.
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Crazy legs. March it out. Good job. Okay. Should we try it all again from the top? Step knees. Let's go.
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Crazy legs. Groove out. Show you the next move here. Just a little point. Street out. Let's try again. Step knee. Crazy legs.
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Add in the point for me. Feel and groove. Okay. From the top again. Let's [Music] go.
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Crazy. Point the finger. New moves. Tap across. Put it all [Music] [Applause] [Music] together. Oh yeah. Tap across. Give me some hips to the side. Body roll. Other side. Oh yeah.
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Tap it back [Music] now. Little body roll. Woo. hand from the top. [Music] Okay. Across and out the finger across [Music] and again hips to the side. Let's go. Shake it back.
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body roll up. [Music] Okay, if you get tired, go with a half tempo option. Just keep dancing. Tap it [Music] across again from the top. Oh yeah. Crazy legs. Point it. Yeah, baby. Step it across. Okay guys, give me those hips to
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the side. Body roll and again. Oh yeah. Step it back and wave. Okay, march it out and down. Big breath and relax the shoulders. Breathe it in.
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Woo. Step the legs apart. Now big breath up. And out. And again. Breathe it up.
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And out. Inhale. Good job. Think of a pose and give it to [Music] me. Okay. Marching it up. This is our beatbox section. The bandages are optional. Okay, so we're going to go back into those jabs and hooks and
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uppercuts. But first of all, I want you to take a big inhale up and exhale into the guard position. Good.
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[Music] Inhale. Now remember the jabs. Come with me, guys. Jab. Remember to lead through from the shoulder. Be careful not to flick the elbows. Back foot comes off the core just slightly. Abs in nice and tight. Now watch, I'm just moving into a
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double jack. Come with me here. And to exhale. [Applause] Now watch this. Combat stance with a little pulse. Give me jab. Cross. Jab.
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and push. Jab, cross, jab, cross. Good. Abs in tight. Your opponent's right in front of you. Go for it. Now watch. Extra jab.
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Come with me. Extra [Music] jab. Exhale. [Music] Now give me a knee, guys. Pulse.
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And again, let's go, Nick. Really squeeze it in. Good job. Squeeze. Now, watch this. I'm just going to do a little leg extension. Extend through from the hip. And again, let's go. But if this is a bit tricky, you've got
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options. Squeeze it in. Good. Let's put it together. Jab, cross, jab, extra jab. Squeeze it in.
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And again. Let's go. Jab, cross, [Music] jab. Squeeze. Extend. And again. Let's go. Cross. Jab.
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Extra jab. Squeeze it up. And [Music] again. Careful not to flick the knee. Good. Jab. Cross. Jab.
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Squeeze. One more set. Let's go. Squeeze. Okay, shake it up. Good job. Shake it off. Grab a little sip of water if you need to loosen up through those shoulders. Okay, we're going to change the stance to the other side here. Just
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going to start with a jab, cross, jab again, and the pulse. Come with me.
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Let's go. Jab, cross, jab, pulse. Jab, cross, jab. Remember to lead through the shoulder. Be sure not to flick those elbows. Tummy and tight. Get that ab workout. Remember the extra jab.
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Come with me. Exhale. Cross. Good. Jab. Cross. Jab. Cross. Now remember the knee. Lift that in the knee. Push it back.
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And again, squeeze. Okay, remember these options the guys are demonstrating. Okay, let's add in the extension now. Let's go. Knee extend. Good. Careful not to flick it out, but extend through the [Music] leg. Okay, are you ready to put it all
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together from the top? Let's go. Cross. Extra job. and knee extend. Good. And again. Let's go.
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Exhale. Good. Four more times, guys. Let's go. Squeeze. Extend. Good. Use your feet. Knee in line with the hip. Good job. And again. Two more. Squeeze. Extend. Last set. Nice and [Music] strong. Knee extend. Good. Well done.
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Shake it up. Loosen [Music] up. Keep the body moving. Grab a little sip of water if you need to. Next section. Just a little pulse on the spot. I'm going to switch. Let's go for eight. Eight. Seven. Six. Five. Four.
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Three. Two. Good. Bounces side to side. Nice and tight. Good. Shoulders down. Let's cut it to four, guys. Four.
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Three. Two. Four. Three. Two. Good job. Keep it going. Okay, next track. Uppercuts. Come with me. Just slow uppercuts. Now, remember to really use your body.
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your opponents in front of you. You're aiming for the chin. Good. Use your muscles. Okay, four. Let's go. 4 3 2 1.
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Pulse it out. And again. Let's go. Four 3 2 1. Pulse. Pulse. And four 3 2 1. Let's cut it to three now. 3 2 1. Hold. And again.
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Three, two, one. Remember that back heel just comes off the floor slightly and pulse. Three, two, one. Now remember, extra pulse. Three, two, one. Extra. And three, two, one. Get down for that extra uppercut. 3 2 1. Okay, now watch this.
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Two knees. Stand. Come with me now, guys. Squeeze. Squeeze. Good. [Music] Good. Last set of combination. Scissors.
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Let's go. Knee. Give me a little double bounce. Knee squeeze. Scissors. Little running arms. Good job. Let's put it all together, guys. Let's go. Give me the knee.
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Scissors. And again, other knee scissors. Good. Follow. Remember, get a little bit too much. Throw it down to half time scissors if you need [Music] to. Shake it up, guys. Good job.
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Loosen it up. Now, grab a sip of water if you need to loosen out those shoulders or practice your jabs if you need to. And remember the hooks next combination and uppercuts. Loosen it all out. Good job. We're going to change the
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stance to the other side. Slow down. Single single uppercuts. Use the body. Get down and underneath it. Okay, guys. Give me three fast.
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Let's go. 3 2 1 Hold. Pulse. And again. 3 2 1. Get up and underneath it. Three, two one.
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Pulse. Three, two, one. Remember the extra two. Let's go. Three, two, one. Remember your opponent right in front of you. Good. Come down. Up and under their chin.
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Remember these knees. Let's try the knees again. Let's go. [Music] Good. Squeeze it in.
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Exhale. Good. Last time combination. We add some scissors. Let's go. Knee. Knee. Scissors. Doubles.
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Remember your options, guys. Anytime. Follow Cleo. If you want to go harder, follow if you need to go a little slower. From the top, uppercut. Extra cut.
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Knee scissors. And again. Let's go. Extra knee scissors. Four more sets. Let's go. [Music] [Applause] Exhale.
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Squeeze. Oh yeah. And again. Scissors. Two more sets, guys. Let's [Music] go. Squeeze. Scissors. Keep breathing. Last set.
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Squeeze. Scissors. Good job. Okay, moving on to the other side. Swimming into some single hooks here. Up and over. Nice straight arm in front. Okay, give me some pluns. Four, three, two, one. Pulse it out. Good job.
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Four, three, two, one, and pulse. Relax the shoulders down. Nice tight tummy. Now, the next bit of the combination is a weave and a hook. Come with me. Wave.
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Hook. Hook. Now, nice and low. Hook. Good. Use those abs. It's great for the butt as well. Okay, let's put it together. Four. Three, two, one. Wave hook with a pulse now. And again. Let's go. Three, two, wave, hook, wave, hook.
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The last little bit is a speed back. Let's go. Wait, hook speed bag. Good job. And again. Nice and strong. Suck it in. Speed back. That's your whole combination. Good. Nice and strong. Speed back. And again. Let's go. Speed back. Two more times.
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[Applause] [Music] [Applause] in front of your eyes. And [Music] [Applause] again again let's [Music] [Applause] go. Good job. Shake it off. Well, done.
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Try and keep jumping around though. Get that energy level. Stick with it. Okay, we're moving into the other side now.
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Just slow hooks. Single hooks here. Catch your breath. Do it all again on this side. Heels coming off the floor. Head for fast. Let's go. Four 3 2 1 and pulse. And again. Two and pulse. Four 3 two one pulse. Hey,
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remember the last bit. Come on, let's go. Wave quick. Wave and pulse it out here.
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Relax. Let's try it again. Let's go. Wave quick and pulse. Okay, guys. We put it all together. Let's go.
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Wave. Exhale. And pulse. And again. Let's go. Wave. Remember this last little bit. Bag in front of your nose.
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[Applause] Always return to that guard [Music] position. Hook feet back. Four more sets, guys.
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Let's go. Remember your options, guys. Ella and demonstrating. Let's [Music] go. Two more sets. And again.
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Wait, hook. Wait, hook. Last set. Punch it out. Let's [Applause] [Music] go. Got up. Okay, shake it up. Well done. Good [Music] job. Okay, now we're feeling it. We're sweating. You should be, too. Okay, let's move into it. Some single hooks
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here. Good. Keep going. You're almost there. Keep breathing. Remember, your opponent's right in front of you. Okay, now we're going to slow it down. Half time. Let's go. Slow down.
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Slow. Slow. And breathe. [Applause] Slow. Big breath up into the guard position. Breathe. and breath.
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[Music] Inhale. Soften the breath here. And down. Relax the shoulders. Breathe it up. Really stuck in the air. Breathe it out. Relax the shoulders down. You can have a bit of fun in a minute. Think of an end position.
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Give it to me. Good job. Okay, moving into our below the belt section, which is our toning section where we get stuck into those tummies, thighs, and butt. Going to start with a really super slow squat and then pulling it up. Okay, give me two
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counts. Down and up. Down. Squeeze. And up. Now, make sure your weight's right back in the heels. Pretend you're sitting onto a chair. Good. Straight down. Try and keep the back up nice and straight. Good. Let's move into single
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tempo now. Let's go. Squeeze up. Okay. Throughout this track, you'll always have your options as well. Ella's demonstrating the lower intensity version. Cleo is doing the higher intensity version. Now, watch. I'm just taking a little step out to the side.
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Come with me. Right leg. Let's go. Squeeze up. Good. Nice straight back. Tummy in. Weight back in the heels. Okay. Can you change it into a step knee? Bend knee. Good. Now squeeze it in. The knee comes up in line with the hip. And
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again, back up nice and straight. Good job. Nice and low. Four more. Four. 3. Two.
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One. Shake it off. Good job. Shake off those legs. Guard up. Let's start again. Squat knee. Let's go.
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Down. Up. Squeeze. Come on, guys. Nice and low. [Music] Four more. Let's go. Four. Squeeze.
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Three. Two. Tummy in. Shake it off. Okay, next move is a bent leg extension. Come with me. Let's go. Guard up. Now, be careful not to flick the knee. Extend through the hip. Remember your [Music] options. Bend and
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extend. Four more. Let's go. Four. Three. Keep breathing. Last one. Shake it off. Okay, next move is a super slow lunge. Come with me. Let's go. Right down low. Try and keep the knee in line with the ankle. Be careful not to go over the
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toe. Two more. Let's go. Nice and low. And squeeze. Okay, little shake off here. Okay, second set of super slows.
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Let's go. Step out nice and wide. Out you go. Squeeze. So, knees just off the floor.
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[Music] Two more. Nice and deep. Okay, shake it off. Let's speed it up, guys. Single tempo, single lunges. Let's go. Right leg and push it out.
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Okay, nice and low. And breathe. Keep it going. Four more. Four. Three. Two. Shake it up. Good job. Little rest here. Okay. Next, we're moving into the pulses. So again, we want to go nice and wide, nice and low, and little dips.
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Just little pulses. Come with me, guys. Ready? Nice wide stance. Down we go. Little pulses here.
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Pulse. Remember your options. Nice and low. Okay, let's change sides here. And change. Good. Nice and low. Can you feel that burning? Stick with it. Don't give up. Keep [Music] going. Other side. Let's go again. Down.
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Nice and low. Back up. Straight. Abs pulled in. Remember that knee, not over the [Music] toe. Changing sides here. Let's go.
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Other [Music] side. Good job. You're almost there. Feel the [Music] burn. Okay, shake it off. Little rest here. Shake those legs out. Give them a rest. Okay, now we're going to move into our second set of lunges. Feeling strong. Okay, nice wide
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stance again. Let's go. Step it wide and pulse it down. Just little baby pulses. Hold it there. Changing sides now. Let's go.
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Change little bounces. Keep breathing. That's the most important thing. Good job. Shake it off. Well done. Okay, let's come around to the side of our mats and take it down onto the floor. We're moving into our press up section now. Ella is again going to
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demonstrate the lower intensity version and Cleo here is going to demonstrate the higher intensity version. Okay. Now, with these press ups, they're targeting the triceps. So, you want to make sure that your hands are in line with the
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shoulders. The body's held nice and straight. We ready, guys? Down for four counts. Let's go. Four, three, two, one.
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Press up. Good. And again, take it down. Four, three, two, one, and up. Good job.
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Stretch it out. This is your recovery position here. Well done. Little wrist. And breathe. Make sure you keep those elbows in. Off we go next for our second set. Body straight. Let's go. And down.
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Push it up. Remember to breathe. Down you go. And up. Little rest. Say goodbye.
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Okay, now we're going to speed up the tempo a little more. Two counts down, two counts up. Nice straight body. Let's go. And down. Two.
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Press it up. Two. Bottoms in. Tummy in and breathe. Little rest. Just a baby rest here. Up you come again. Let's go.
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Straight away. Breathe it up. And up. Last one. And rest. Okay guys, let's take the arms a little wider. Full press up. And eight.
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Seven. Six. Five, four, three two last one. Shake it out. Okay, again, don't give up. Watch these options. You can take them at any time. Okay, we ready? Second set of full press ups. Come on, guys. Let's go for
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eight. Breathe. Try and keep the head up. Push it out. Last one. And shake it out. Good job. Relax the shoulders down. Relax the neck.
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Okay. Next, we're going to go into a static plank. Okay. Okay, now for the static plank, you want to make sure that the shoulder is in line with the elbow here. Clamp the hands together and the body is held in nice and straight, nice
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and tight. Okay, and again, you've got your options. Okay, let's hold it here for eight 7 5 4 3 two one release. Good job. Up we come again.
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Second set. Hold it there. Bottoms in tight. Nice flat back. Hold it there. Good. Release it.
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[Music] Okay, last up we come. And hold it there. A little rest here. Hold it there.
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Okay, next we're going to move into just little baby steps with the feet. Moving them in and out. Are we ready, guys?
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We're coming up. Okay, little baby steps here. Take it out. Out. In. Now, make sure you change legs. Other side. And release. Good job.
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Okay, let's go again. Tummy in, out, out, in, in. Bottoms down. Nice straight back and release.
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[Music] Okay, last set. Little baby feet. Let's go. [Music] Keep it going. Little baby steps and release.
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Okay, guys. We're going to open out the legs a little wider. Let's go for it.
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And out. Out in. Make sure you change sides. Nice big steps. Little release. Okay, remember your options at any time. You can always go with them.
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Don't give up. Let's go again. Out. Out. In. And other side. Woo. Relax. And breathe. Make sure you keep breathing through these. Okay. And again. Let's go. Out.
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Out. In. In. Almost there. Keep that bottom [Music] down. Okay. Last set. Let's do it. Up you come. Okay, now release onto your belly.
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Good job. Relax it out and rolling over. Okay, guys, get ready. We're moving into the sit up section now. So, feet in close, nice flat tummy, elbows out to the side. We're just going to start with a really slow crunch up and
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down. Come with me, guys. Up you come. Squeeze it in. Now, remember to keep those elbows pressed out. Keep that space between your chin and your chest.
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Good job. Two. and crunch it up and down. Up. Okay, let's speed it up.
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Single tempo now. Squeeze and down. Squeeze. Good. Look at your options again. Watch Cleo's harder version if you want to challenge yourself. And up, down, up, down, up. Good. Lifting up one leg now here. And the other knee. Make
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sure the knees are in line with the hips. Just going to push the legs out.
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Let's go. Push and squeeze. Really use your lower abdominal muscles. Keep it going. You'll notice that all our legs are at different heights and these heights represent different levels of intensity. So, you can choose a height that suits
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you and breathe. Okay. Give me some jabs in between the legs. Let's go. And squeeze down. Squeeze. Good. Push it up.
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Okay, knees back up again. Let's go. Push it out and in. Out. Squeeze. Remember to breathe the whole time. Good job. Okay. Jabs between the legs.
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Squeeze. Squeeze. Good. Keep it going. Keep breathing. [Music] Exhale as you come out. Okay, little rest here. Circle the knees. Around we go. Little rocks around.
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Take the knees back the other way. Now just loosening up the hip joint. Big stretch above your head here.
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Big stretch up and release down. Big stretch. Release. Good. Inhale. Exhale. Last one. Now we're going to move into some more jabs across the knees. Push it up. 7 6 5 4 3 two.
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Changing sides. Let's go. Really squeeze it in. Push it up. Remember to breathe. Four now. Four.
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Three. Two. Take it on the other side. And squeeze. Two and two. Let's go.
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Two and two. Last set. Push it out. Singles. Knees up. Good job. And relax. Well done. You've made it to the knockout section. Just enjoy this track.
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Focus on your breathing. Nice flat spine on the floor. Tummy pulled in. Let's start with a glute stretch. Okay, reaching through the legs and make sure the knees pressed out to the side. You feel the stretch all the
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way through the glutes. Breathe into it. Changing sides now. Press out the knee. Focus on the breath.
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[Music] Okay, extending one leg up in front of you. We're moving into the hamstring stretch here. Just a little gentle pull.
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Relax into it. Okay, changing sides. [Music] Try and keep the hips flat on the floor and breathe into it.
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[Music] Well done. Take the leg down and rolling over onto your mat. Good. And curling it up. Toes under. Slowly rolling up through the spine. And let's walk around to the mat.
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And give me a big breath out and exhale. Inhale. Exhale. Good. Try and keep the shoulders down. Inhale.
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Feet apart now. Big breath out. Relax it down all the way. And curl up through the spine. Big shoulder roll out again.
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And over. [Music] shoulder. All good. And again, take it up. Roll it up. Shoulders. Good job. Breathe up.
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Down you go. And again. Breathe it up. Careful not to throw the neck back too far. Just release it through the spine.
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Little breath here now. Good. Down you go. [Music] Breathe it out. Good job. Two more.
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Breathe it up. Down. [Music] Last one. Keep the hips nice and square to the front.
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Roll it up. Good job. Okay, little quad stretch here. Taking it up. Get your center of balance and hold it there.
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Make sure the hips are square. You feel the stretch through the quad. Okay, let's change sides now. Good. Holding the foot and just take it back behind you again. Nice square hips.
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You can hold on to your telly if you need to. [Music] Okay, let's stretch out those calf muscles. taking it back and just tilt the body forward. Feel the stretch through the calf. Press the heel into the floor.
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Keep breathing. Okay, guys. Let's change sides. Step out. Tilt the body forward. Feel the stretch. And breathe.
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[Music] Long day after day. [Music] Okay, big breath up. Let's go. Breathe out. Float it down. Curl it up. Roll the shoulders backwards. And again. Breathe it up and down. Roll it out. Hold the tummy nice and tight. Cut it over.
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Breathe it up. Relax the shoulders down. [Music] And again, breathe it up. Careful not to throw the neck too far. And little breath here with the arms.
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Release it down. Breathe it out. Be careful not to throw the neck back too far.
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Stall controlled. And again, breathe it up. Shoulders down. [Music] Okay, let's stretch out the tricep and hold. Now, make sure you tilt your pelvis forward. Feel the stretch.
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Let's go. Other side. Hold it there. Okay, take the arm up and over. Big side stretch here. Keep the hips square. And give me a little extra reach across. Bending the [Music] knees. Okay, let's take it up and over
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the other side. Up, over, and reach. Feel the stretch all the way down the side of the body. Hips in square. Relax the shoulder down. Push a little further.
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Okay, let's stretch out those necks. Take it up and over and release the hand. Feel the stretch through the neck.
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Make sure the pelvis is nice and square to the front. And changing sides here. Okay, let's breathe it out. Big breath up and down. Roll those shoulders back. And again, let's go. Careful not to throw the neck.
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Control and roll. Keep the tension out of the knees. Big breath up. Nice and gentle. Just cooling down all those muscles. And down you go. Shoulder roll out. And again. Take it up.
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Little breath with the arms here. Breathe it up. [Music] Inhale. Exhale. [Music] Last time. Big breath up and down.
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[Music] Taking the arm across and just a little gentle pull. Shoulders [Music] down. Breathe into it. Okay, let's change sides now. Take it up and over and stretch. Shoulders down in [Music] line. Feel the stretch.
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Okay, draw the feet in together. And a big breath up. Pretend you're scooping up some water. And just gently let it pour out of the hands. Good. And opening it out through the chest. Shoulders down. Chest forward. And release.
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[Music] [Music] Put giants up. Put giants up for Detroit. [Music]
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