Dancer and Prancer LIIT - Fun, themed, low-impact Strength and Cardio!

How are you guys? Happy Tuesday! This is a pre-recorded class and as you can see I am up and going bonkers with the lights so yes or good afternoon evening whenever you take this, right? Sorry, fixing the camera real quick maybe Come on work for him there you go alright So today is Dancer and Prancer Lit Lots of the same fun songs last time through really for some of them for the year, right? So yeah, let's get warm Oh, and what you need today a step weights and a mat, that is it Alright, let's do it Awesome Roll out the knees Let go They're terrible This shirt is coming off so fast we can't even believe it Get those hips Good, other side And squat And reach it up Tap it out Reverse And open Tight Side to side Good Hold it here Good, other side And center And straighten 3, 2, 1 Slowly come on up It's coming off I can't do it I knew it too Alright A little more dynamic But kicks And let's get those arms while we're at it Good Other way Knee high Good, jacks Good, step it out And to the other side Scoop it Hands to you Good A little warmer, right? Me in my pajama pants I have my actual tights underneath It's not going to happen without them Everything would be flying Alright you guys Ready? If you've never done this class before you've got light weights I'm talking like 5 pounds or less Get it This is low impact interval training It's basically HIIT without all the jumping Yes, and We're going to use these weights to get that heart rate up It's completely up to you Use them or lose them Ready for this? Alright We've got box lunges to begin Ready? One leg only Let's go I've got to turn this up Keep going Speed it up now Good job Kick it To the top Other leg Ready? Double time Woo Beautiful Ready? Punch it down 3, 2, and 1 Good job Alright, move on Shuffle How y'all doing? Punch it We've got a lateral walk Ready? Let's go Good Double time Let's go Triangle form Good job Hold it here, punch it Kick, let's go Let's go 3 I was supposed to end Good job Nicely done Two more songs and then we've got some strength Woo Closer March it Wide stance We've got ego Double time Close it, let's go Good, march it Wide stance Scooping lunge Scooping it up Good Woo Double time Let's go Hey Good job Bring it down, close it Excellent Okay Finish it here Finish with the knees Okay Step outs again Punches You can never catch it on time Double scoops, let's go Bigger eights Good Twist it down Good Little leg jacks coming Ready for them? Good job, march it Come on Here it is Woo Scoops again Let's go Double time Twist Jacks More Slow marches, let's go Good job you guys Double time Down and up Woo Now marches Stay out wide Arms extended, over and under Good Other side Finish it here Woo Good job you guys Okay In case I hadn't mentioned it, you do need a step and your weights and a mat We got strength coming Good My lights are flashing on my head Good job Okay Grab it Press Sorry And open Whatever weights those are I'm gonna go with my knees You guys do you Alright Front foot is gonna be on Okay, I have one on the knees Feet open on Lunge first Palm in, press And then boom, open up Start again, okay Looks like this Palm in, press Open, close Palm in, press Open, close Okay, got it Timer is being pulled up If my watch would work Come on Ready, set Let's go Press Open Open, up Woo Set it up Good job I'm gonna go one heavy Okay Again, one foot on But your other foot is cross back Behind you Down into that Into your cross back lunge Ready Cross the body, let's go Good job you guys You're welcome to just use that floor Good Let's go All day yesterday Okay, next Big, right here Let's go Three Three, two Okay, I'm gonna go one It is Straight, you're in J Keep me up Woo Come on Three, two, one Other side Let's go You better watch out You better not cry You better not pout I'm telling you why Santa Claus is coming Down Taking it twice Gonna find out who's naughty or nice Woo Three, stir One extra, just go single arm Three, two, one Other side, let's go Taking it twice Santa Claus is coming Good job you guys Okay, you ready Let's get it Let's get some disco going, right We got These coming, ready Let's go Other side Okay The other new fun one March it Woo We got hoops coming, single, single, double Let's go Jingle Shimmy Again So much fun Feel it Alright String number two Alright, grab your This song Good job, okay We have it Oh boy You can lose the step If you need to One leg only Move it, hold that Front, pull Front And pull, good And pull, good job you guys Come on Come on, we're riding it It weighs cause, yeah Good job, good job Three, two And one Switch sides Oh my gosh, this is terrible This one's terrible Okay, pull as you go forward Just reversing the arms As much as you go back Okay Yeah, this one's terrible Merry Christmas Three, two, one Okay We have a Rotating lunge With extended arms and one Medium Move your Step to the side So squat Rotating lunge Nice wide stance Squat Rotate, good Let's go This here Three, two, and one Good job Okay, next one Drop the weight We got a walking push up Again, if you don't Want to use the step, all good You can move side to side on the floor If you have wrist issues You can stay hinged over With some weights Row, and kick back I don't know why this is in here Sorry guys Don't worry about it It is not a good sign So, boom, boom, okay Hinged over, otherwise Let's get it Knees down first You want your mat Grab it Three, two Okay Posture Three Okay, you can set that step aside Thanks for this one We aren't here long I promise 15 more seconds Oh my gosh Three, two One Ow Make sure your hair is clear We got cardio number three Feel it Really quick stretch Ready? Last two songs We do have a new song I like it There is no weight for this song Ready? Squats to begin Move it down Squat Still there Move it down X across the floor Let's go Double time it Do it again We got marches Speed it up Add a jab Upper cuts Shuffle Let's go Bounce Drop it Throw it Double time Back to the top Double time March it Double it Punch it Upper cuts Shuffle Let's go Drop it Kick it Double time Triple Grab your weights Other way Ready? Move it back Move it forward Step it Two steps Single We got some core for you and you are done It's very quad heavy Very hip heavy Good You need to If you want your bounce Go out right here And we got similar elbows Good Three, two, one One Ready? Out This is it Three, two, one Reach those arms away from the feet Stretch it out And roll over onto your bellies Nice up dog stretch right here Sit back Now I'm going to have you guys do something To stretch those shoulders And back Don't feel comfortable doing it on the step Do it on the floor Elbows on Try and relax And just stretch Beautiful upper back stretch Awesome Sit back And thread it Other side Good One more up dog Good Excellent Get your quads anywhere you can Other side Arm across the chest Good Other side Excellent And thought of the day Triceps Other side Good work you guys today Take those arms back behind you And here comes the thought Peace on earth will come to stay When we live Christmas everyday Right? So good Thank you Have an amazing rest of your day Love you guys Please like and subscribe Merry Christmas