(upbeat music) - Hi, my name is April. I'm a fitness instructor with Renew Active by UnitedHealthcare. And I'll be teaching you a 30-minute Get Moving With Dance routine. It's a low impact workout
to get your heart rate up and should get those endorphins going so that you feel really good. I'm going to do part of it standing and part of it in a chair, which is why my chair
is sitting back there. You can do the whole thing standing or the whole thing seated. So, you can take your pick when we get to that
particular part of class. So, make sure you have your water handy and just set it over to the side so you don't trip over it. If you experienced any pain
or fatigue, just take a break. Take everything on your own level. And I hope you have a great time. Okay, so let's get started. We're gonna start out with our feet about shoulder width apart,
soften the bend of the knees, and take a deep breath in over your head. Inhale, stretch up to the ceiling, and then exhale it out. Good. Let's do that again. Breathe in, stretch up to the ceiling, and then exhale it out. Again, take a deep breath in. And exhale out. Let's do one more of those. Breathe in, tighten up
through your abdominals, and then exhale out. Good. Let's round it out. Forward, stretching through the spine and then opening it up. Again, reach it forward, stretch
the spine and open it up. Stretch and open. Good. Once again. Reach and release it down. Good, let's take our
arms up to the ceiling and then take a side bend,
stretch to the right. Come back to the center. Take a side bend, stretch
over to your left, and again, over to the right, and then over to the left, and come back to the
center, and release it down. Good, we're just gonna start
to roll our shoulders back one at a time. Good, roll, roll. You can bend your knees a little bit here. Just working through that
upper body a little bit, getting it warm. We'll start to move into the
lower body in a little bit. Good, keep rolling the
shoulders back and back. Good, eight, seven, six, five, four, three, two,
and take it forward. Good, and roll. Think about shrugging and
rolling that shoulder. Shrug and roll. For eight, seven, six, five,
four, three, two, and one. Okay, let's bring our feet a
little bit closer together, and we're just gonna start
to tap our heels forward. Good, tap and tap. You wanna flex your foot as
you tap your heel forward, toe faces up to the ceiling. Good, and keep your
breathing nice and steady. Good. Keep smiling. Good, let's do four more. Three, two. And now we're gonna tap
our toes to the side. Tap. Tap. Just working into the
lower body now a little bit since we did some stuff
with the upper body. Now, we're gonna warm the
lower body up a little bit. Tap, tap. Just tapping right and left side to side. Good, four more. Three, two, and heels. Forward, forward. Good, now toes to the side. So, we're doing four of each. Three, two, and heels to the front. And toes to the side. Heels to the front. Toes to the side. Let's do two and two. Heels to the front. Toes to the side. Heels to the front. Toes to the side. Again, so heel, heel, and toe, toe. Heel, heel, toe, toe. Heel, heel, toe, toe. Last time, heel, heel, toe, toe. Now, let's take our right heel forward. We're gonna go into a hamstrings stretch. Place your left hands on your right, your hands on your left thigh. Hinge forward from your hips. Feel the stretch to the
back of your right leg. Breathing into it. And then we're gonna roll the back up and flatten it back down again. So, you're just rounding
the back and flattening it. Shifting the hips back as you
come down with a flat back, and then every time you go
down you should feel a stretch to the back of your right leg. One more. And hold it. Lower your foot down and
then roll the back up. Draw the shoulders back. Take that same leg, bring it
behind you for a calf stretch. Hold it right there. Front knee is bent. Now, take your arms behind
you. Open up your chest. And shifting the weight to the left leg, reaching right knee up. So, you're gonna go reach, reach, reach. Good. So, every time you take your leg back, press your heel down into the floor so that you get a nice calf stretch while we're still warming up. This is a nice dynamic movement here. Really good to prepare
your body for exercise. Four. Three. Two. Now, we're gonna balance a little bit. Hold the arms out to the side. Eight, seven, six, five,
four, three, two, and release. Great job. All right, let's take our left
heel forward, flex the foot. All right, and then hinge from the hips. Shifting back, back is straight. Now, you should feel a stretch
to the back of your left leg. Your left knee is softly bent. Spine as long. Good, and then we're
gonna round the back up and flatten it out. Rounding and flattening. Rounding and flattening. One more. And then hold it here. Lower your left toes down to the floor. Breathe for four, three, two, and then just roll all the way up again. All right, roll the shoulders back. Now, take your left leg behind you. Make sure all 10 of your
toes are facing forward. You don't have any type of turnout so that you can get your best
calf stretch possible, okay? So, now you're feeling that
stretch to the left calf. Bring your arms behind you
and bring the left knee up as you reach over your head. Reach and then stretch your calf as you roll back down to the heel. So, you're gonna go toe ball to foot heel as you roll back down. Good. For four. Three. Get ready to balance here in a second. Two. Now, hold your left knee
up, arms out to the side. Eight, seven, six, five,
four, three, two, and release. Good. All right, so let's take
our right foot forward. We're just gonna roll
our ankle around here and switch directions. And do it again on the other side. Again, if you want, you
can sit down and do this. It's better for you. Good. And put it down. Now, step our legs nice and wide. And we're just gonna lunge side to side. So, your toes are out, and we're just gonna reach the arms as we do our little side lunge. Reach, reach. Keep your breath going. Eight more. Seven, six, five, four,
three, two, and one, and come center. Hands on the hips. Okay, soften the bend in
the knees just a little, and then I want you to
hinge from your hips with a flat back and come up. So, I'm gonna show you from the side, cause this is not a rounding. This is a hip hinge. So, you're just shifting the hips back keeping the knees softly bent, and then coming upright with your chest. Hinge, and then when you do that, you probably feel a stretch
in the back of the legs. You can also do this
in a parallel position with your feet facing
forward instead of wide. Good, tightening through the abdominals. Last one. And hold. Good, now from here, just gonna
lift up slowly and release. Good. Shake it out. All right, we're gonna
go into a march now. So, I just want you to march, bringing your knees up nice and high, and then pump your arms at the same time. Keep your shoulders nice and
tall stacking over your hips. All right. So, for this class, you wanna make sure that you have a little bit of room because we're gonna be
moving forward and back and then a little bit laterally as well. If you don't have any room
to do that, that's okay too. You can just do the movements
kind of in the same spot, just within your own little square here. You can make the movements as big or as small as you have space for, okay? All right. So, we're gonna start out
with a march three times and then lift the knee. So, we're gonna go march,
two, three, and lift. March, two, three, and lift. And then on the lift I want
you to add a little clap. (claps) One, two, three, knee clap. (claps) One, two, three, knee clap. (claps) Good. (claps) One, two, three, clap. (claps) (claps) (claps) One, two, three, clap. (claps) (claps) (claps) (claps) All right. Two more, and then we're
gonna start to travel forward. (claps) And then travel back. (claps) All right. (claps) One, two, three, knee. (claps) One, two, three, go forward. (claps) Lift. (claps) (claps) One, two, three, lift
your left knee. (claps) Lift your right knee. (claps) (claps) (claps) Good. And as you can see, (claps) this can totally be done (claps) in the same spot (claps) without moving. (claps) By moving forward, you're just gonna raise the
heart rate up a little bit more (claps) because you're adding
that (claps) traveling. (claps) Good, so up. Lift (claps) back. Lift up (claps) (claps) Lift back. (claps) Lift up. And lift back. (claps) Last time, (claps) up. (claps) And lift back
two, three, four (claps) Let's go right into a side step. Step, step, right and left. All right, good. Now, we're gonna take
the arms out to the side. Step touch. Good. That's all it is. Your just stepping your
left foot into the right and your right foot back into the left. You can make this as big
or small as you want to. Keep going. Good. All right, let's take
two steps to the right. Let's go two steps and clap. (claps) Two steps and clap. (claps) Or if you don't wanna clap, you can take your arms and punch 'em up. Actually I like this better. (laughs) So, go two steps to the right. Two steps to the left. All right, now let's
go back to the single. Go side to side. Now, two steps. Up and back. Up and back. Single step touch. Now, two steps to the right, punch it up. Punch it up. All right. Let's go back to the singles, and then we're gonna put it
together after this time. Two steps, punch it up. Now, let's go to singles. Go. Now, double. Now, single. Now, double. Single, single, double. Go, single, single, and
double with a reach. Single, single, and
double with your reach. Single, single, double with your reach. Good. Last time, and then we're
gonna go back to the beginning. You remember? Walk up three. Here we go. One, two, three, lift. (claps) (claps) All right, we ready? Single, single, double. Single, single. Single, single, and double. Walk it up. Here we go. One, two, three, (claps) back two, three. (claps) (claps) Step touch single, single, double. Single, signal. Now, grapevine, grapevine, grapevine. So, a grapevine is a
step, cross, step, tap. Step, cross, step, (claps). (claps) Step, cross, step. (claps) (claps) You can do just two steps to the side if you don't like the
cross behind part. (claps) (claps) Now, add a little
hamstring curl on the end. One, two, three, hamstring curl. One, two, three. (claps) One, two, three. On that fourth count, you're
just bringing your heel back. (claps) One, two, three,
heel curl. (claps) Heel curl. (claps) (claps) Good. (claps) (claps) All right. (claps) Now, we're gonna add on to our grapevine. Okay, here we go. We're gonna go grapevine, then march left. Grapevine left, march right. Grapevine right, march on your left foot. Grapevine, march on your right foot. Grapevine, march on your left foot. Grapevine and march. So, you're gonna go
grapevine, kick, kick, kick. Grapevine, kick, kick, kick. Grapevine, kick, kick, kick. Grapevine. Now, if you don't like
the kick, kick, kick, you can just march, right? Kick, kick, kick. Grapevine, kick, kick, kick. Grapevine, (claps) kick, kick, kick. Grapevine, and kick, kick, kick. And march. Good. All right, how you feeling? Okay, well, let's put
all of that together. Okay, so let's just start
by marching it out again. All right. In five, six, five, six, seven, eight. Walk up one, two, three,
(claps) lift your knee. (claps) One, two, three,
lift your knee. (claps) (claps) (claps) (claps) All right, (claps) second part is step touch, single,
single, double, and reach. Single, single, double, and reach. Single, single, double. Last time and then we're
gonna go into our grapevines. Here we go. So, grapevine and then kick,
kick, kick, kick, kick. Grapevine and kick, kick, kick. Grapevine and kick, kick, kick. Grapevine. One more time from the top, and then we're gonna sit down. Here we go, walk two, three,
and lift your knee. (claps) (claps) One, two, three. (claps) Step touch,
single, single, double. Again. All right, grapevine with a three kicks. Grapevine and kick, kick, kick. Grapevine (claps) and kick, kick, kick. One more, grapevine. (claps) Almost lost my balance there. (laughs) Grapevine, last time, kick, kick, kick. (clapping) Okay, great. So, let's go ahead, if you'd like to now, here is where we're gonna do
a little bit of seated cardio. So, just grab a chair. And again, like I said in
the beginning of class, if you want to stand up, absolutely fine. All right, so, let's start out
with march two, three, kick. Okay? Here we go. We already know it. We did it standing. So, go one, two, three, kick. One, two, three, kick. Now, now that you have it down, we can add the arms seated, kick. A march, two, three, kick. Punch. So, punching the arms down, and then punching them forward on the kick Kick. Good. Kick. Kick. Two more. Last time. And one. Okay, now, let's just step
our toes out side to side. Let's step it out to the side. Good. So, you can almost think of yourself as your foot stepping over something. Sit up really tall in your
chair when you're doing this. All right, now, this is
gonna be like a seated lunge. So, you're gonna take your foot and reach, and your arm is gonna go
in the opposite direction. So, this is a good one
to do standing as well if that's where you're at, or seated, but just make sure if you're
sitting down here, like I am, you're at the edge of the chair. Okay, so I'm using my
opposite hand to support me since I'm at the edge of the
chair so that I don't fall off. You don't wanna do that. (laughs) All right, let's do four of 'em. One, two, three, four, and switch, two, three, four. And switch. All right, let's go back to singles. And four. And singles left and right. And four on the left. Good. Here we go, march. One, two, three, kick. Remember this? And lunge. Ready? Two, three, and four on the right. Two, three, four. And single. And four on the left. And four. Okay. Very good. Now, let's take our legs out,
in, out, in, forward, forward. Out, in, out, in, forward, forward. Out, in. So, the toes, and then your heels. Out, out, forward, forward. Out, out, forward, forward. This'll get the heart rate up. This is probably a good one
to do seated cause it's fast, and it'll work those big muscle groups. Out, out, forward, forward. Out, out, forward, forward. Out, out, forward. I'm holding onto the
chair so I don't slip. I have a slippery seat. So, I don't know what your chair is like, but you gotta kinda work with that. Last time. And now we're just gonna do right left. Switch, switch, switch,
switch, switch, switch. Ooh, switching those heels. That will get you a thigh burn. Eight, seven, six, five,
four, three, two, one. Out, out, forward, forward. We know this. Ready? Now, the single heels. Sit up tall. Four, three, two, one. And out, out, forward, forward. Out. Ready for the single heels? Ooh, switch, switch, switch, switch. Arms up option. Eight, seven, six, five,
four, three, two, and one. Woo! Okay, so let's cool it down now. So, let's just start to breathe by taking our arms out
to the side and inhale, reaching your arms over your head, stretching up, and then exhaling down. And we're just gonna do slow marches here. Good, just bringing it all the way down. Good, and just take deep
breaths in through the nose and out through the mouth. You did a great job today. Good and march. And we're just gonna take it
side to side nice and easy. Good. And take it forward, heels to the front. And let's go back to our march. Just sway your arms if you want to. You don't have to. You can
keep them on your hips. Good, four, three, two, and one. All right, let's take our feet apart. And we're just gonna release down, stretching through the inner thigh, stretching through the low back, and then roll all the way up, sitting up tall to do that again. Drop your chin this time. And roll all the way up. Good, let's take our right
arm up, stretch over, peel that right shoulder
back and bring it down. Inhale, your left arm up. Stretch, peel that left shoulder back. And breathe out. And step it in, cross the
right leg over the left, sitting up really tall. And you would just flex your
foot and circle it around. And then just do a little
twist over to the right. And then come back into the center, uncross, and cross the other side. Good, and you can rotate your
ankle around both directions. And then go ahead and do a
little twist over to your left. And come back into the center. Bring your feet together. Let's press your palms together,
bring them under your chin, and we're gonna do just a little
bit of spine rotation here. So, you're trying to turn from your waist, okay, just the torso. Don't let your head move. Okay, you want it to follow your torso. Inhale, sit up tall and
then twist to the left. So, this is helping to work your obliques and just helps to strengthen
and keep mobility in the spine. Sit up tall, inhale, exhale twist, and come back to the center. Drop your chin to your chest and let's just do some slow half circles to the right and to the left. Good, and then back to
the center, and chin up. Pivot over your right shoulder. We're gonna slide the left
leg back for quad stretch. Make sure you're sitting
at the edge of your chair. You're holding on. For this leg, you can
either press your toes back, curl 'em, under, or you can
flat your foot to the floor, and stretch out the top of the foot. Take that arm up and reach over the chair for a side bend stretch. And release it. Good. Slide it back together. And let's go to the other side carefully. Sitting at the edge of the chair, hold on. You can slide your leg back. You can curl the toes under, or you can just press the
top of the foot to the floor, sitting up really tall here. Breathe in, lift your arm
up, side bend stretch. And release it. Good, and let's turn back into the center. All right, let's just
take some breaths again. Breathe in, reach up. Exhale. Bring your arms forward, round the back. Hold it. Good. And open it up. Get a little bit of upper back extension. Good, and place your hands on your thighs. Roll your shoulders back.
Really good posture. Let's do one more deep breath in through the nose and (exhales)
out through the mouth. And you're done. Wonderful job today. Thank you for joining me
for Get Moving With Dance, and I hope you have a wonderful day. (upbeat music) (chimes)
