Zumba para iniciantes - Zumba para queimar calorias - 500 Calorias em 30 Min
my favorite touch walking in place our first move this is a great way to warm up and then you know I love to get into the aerobic we always go back to walking so anytime you want to walk you know you can do that please don't think you have to follow every step perfectly that's not what the program is if you follow the beat and walk through the whole thing you're gonna get a great workout you want to follow the moves follow the loops four and three hey guys let's go to knee lifts right here and
he lifts knees up and knees up knees up onto me that I remind myself stage halt in the trousers a long back if you take your belly button and draw it toward your spine that's simply like a tummy tuck all you do is tuck the tummy back and you've engaged before now you're actually your legs and your arms can move with power because you're stable in the middle so go ahead and set up that core here's two and three and two now just a gentle kick and again I'll show you low impact gentle w ay and then
I'll show you the Boosters wet and reach up and reach up and push reach up and push we just uh meet up tuck your tummy back you've got that beautiful engagement in the poor gives you power to use those arms real strong come on good today and four and three and two now stay tall don't leave don't go back I staked all tummy tucks and shoulders above the hips you got that nice alignment [Laughter] and for three hey guys put your heel down like this just heel to the front dow n good start some arms
all you do when the left foot is out the right hand is off so with opposite reach high extend the leg tuck the tummy back and just enjoy that nice heart rate that's right that's the way to move the body for health and fitness you're doing it today so glad you wanted to walk today so glad you said okay we're gonna pop in the video and I am gonna follow one mile two mile 3 1 & 2 Z that's at 1 & 2 now you don't worry you can walk in place you give them a little b oost ready guys all you do a little
boost here we go it's a gentle jog eight seven six five four three two now walk walk then we all walk right away just a little wee bit of a boost get that heart rate flying that's a higher calorie burn that's when you get more fitness more endurance four and three ready let's sidestep just get the beats working for sympathy in there [Music] [Music] [Music] all right now you want to add a little boost to it you get up on the balls of your feet and n ow you're in a little boost come on anytime you
want to follow windy and a little lower impact you just follow Wendy good good good here we go hey guys you know what we need now we're gonna turn into the camera turn into the front and you just shift you got it shift come on shift your weight its front back front back all right now add the arms all you do is extend the arm just like you're throwing a punch you got it go for four and three and two it's just this guy's to shift your wei ght you can stay or you can just pick it up that's good get
ready for a punch that's the way keep that beat keep the body moving whoo good workout today when you hit the third mile you have been definitely in that burning high calorie burning these are the ones that get that body in great shape so you're in it coming four and three and two a mini squat is simply Bend and been good picked up the pace a little bit here we go come on all I need you to do now is raise arms nice arm just out to the side there you go all you do is up sit up sit yeah come on
arms and legs working all the muscles are moving out and out and out empty out your lungs that heart rate jeans up there hey guys move around a little bit two up and two back just two let's go right now let's go 1 & 2 1 & 2 1 & 2 [Music] one and two and one and two and one and two and two and stay right here we're gonna switch it up a little higher beat get the feet working here we go get the feet work and they g ot them working go Renee you've got the beat come on retire because that's always
hot I don't when the aren't you glad you no matter what though honey you see I see the sweat edge we can boost like liquor we can walk it's the heart rate shot and you're getting a great workout join us when you're ready thank you for that we are mighty says rocky that's the best I love to feel strong I really do [Laughter] hey wait wait you got it a four and three and two now you're walking yes and I 'm gonna do the mic [Applause] [Laughter] very good four and three and two kickbacks are coming
guys get sweet we got it here it is walk walk walk walk ready kick back right here kick back kick back kick back hands to heaven tight tummy draw the belly button towards the spine feels so good to walk feels so good to encourage each other come on heart rate coming down why it's the cool down walk put your heel down kneel down kneel down kneel down any time you use this workout you can do a mile and then jump to the pool down walk and stretch I love it just a few more here's four here's three
here's two give so many choices and again I think that's the beauty of being at home you're walking at home you choose your level you choose the time everything matters the short walks the long walks the boosted walks or the gentle walks they all bring you great health I promise you nice everybody a little wee sidestep it's just so small out together out together do you feel al ready your breathing's coming back to normal good when that heart rate falls it's a good sign you want recovery
breathing comes back to normal you don't feel like it's so flavored here's four and three to a gentle walk to gentle walking Inglês
alorias em 30 Min
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