Maximum calorie burning, strength building workout: It requires only a few feet of clear space, a wall or chair for balance, and a willing heart
This workout is designed to burn calories and build strength at the same time. Each exercise is performed for short intense bursts and then another move is introduced. It is fast paced but Shana keeps you on target.
Be brave, take is slow if you need to but give it a try.
Don't forget about the Audio Exercise Descriptions for each move in the workout a bit further down the page just past the Recommended Accessories.
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1 - Introduction
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Text Description: It is recommended that you check with your doctor before beginning this, or any workout. If you are using weights or are unfamiliar with your environment, it is recommended that you wear shoes for the safety of your feet. If you have difficulty with balance, you may want to be sure to have access to a chair or a sturdy piece of furniture to assist you. Be sure to use it to balance yourself only. Leaning heavily on it will decrease the effectiveness of your workout.
2 - March in Place
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Text Description: We like to begin nearly all our workouts with a gentle march in place because it's a natural movement which helps lubricate the joints, and gets the heart pumping. You can begin marching as soon as you hear the music start. If you become tired during an exercise, or you are not sure what to do, you can always march until you come to something that is familiar. The march in place can be as gentle as a walk in place. Traditionally, it involves bringing your knees up high, one at a time. As you raise each knee, swing the opposite arm forward. You will want to keep arms loosely bent while doing this. If the march is too easy, or you have started the workout already warmed up, you can substitute a faster version, by jogging in place.
3 - Step Touches
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Text Description: To do step touches, start with your back straight, and your shoulders back and down. step out with your right foot, and bring your left foot in to meet it. Then, step out with your left foot, and bring your right foot in to meet it. When you step out, bring both arms straight out to your sides, so your body is making the shape of a cross or a print letter T. When you bring your foot in to meet it, return your arms to your sides. Your arms will go out to shoulder height each time you step out.
4 - Knee Raises
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Text Description: Bring one knee up toward your chest, then back down so that both feet are flat on the floor. Repeat with the other knee. This is basically an exaggerated march. For this exercise, extend both arms straight up when you bring one knee up, and bend your elbows so your hands are roughly at shoulder height each time both feet touch the ground.
5 - Straight Leg Front Raises
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Text Description: Kick one foot out in front of you, and bring it back. As you kick your right foot out, bring your left arm out. You can reach to touch your calf or your toes with your hand. Remember to keep your back straight. Then, alternate with your left leg and your right arm. Feel the gentle twist as you reach for the alternate leg.
6 - Walk-Outs
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Text Description: Keep your feet hip distance apart. Plant both hands on the floor, and walk your hands forward. Your feet are flexed, your back is straight, your legs are straight, and your wrists are over your shoulders. Once you have achieved this position, walk your hands back in and straighten up. You can modify this by planting your hands in the finished position, and walking your legs back so your body is in a straight line. This is a difficult exercise for many. If you do not find a modification that works for you, pick one of the other exercises, and do it instead. The important thing is to keep moving.
7 - Jog
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Text Description: When jogging, the objective is to bring your knees high, as quickly as you can. Be sure not to kick your heels out behind you. Remember to breathe deeply, and to pump your arms.
8 - Planks
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Text Description: Lie on the floor on your elbows and knees. Your spine is in a straight line, and your stomach is pulled up and in. To add complexity, come up onto your toes, and then onto your palms.
9 - Alternating Lunges
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Text Description: Start with your feet together, then step forward with your right foot. This is a very wide stance. Your weight should be balanced on the heel of your right foot and the ball of your left foot. Bend your right knee until it nearly touches the floor. Keeping your weight in your right heel and the ball of your left foot, come back to a standing position. Alternate the lunge by repeating the same procedure, this time stepping forward with the left leg. Remember to use a wall or furniture for balance and to help you maintain proper form if needed.
10 - Jumping Jacks
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Text Description: Stand with feet together, and arms at your sides. Jump up, and bring your feet wide while bringing your hands together, up over your head. If you are unable to do this exercise, you can modify it. Bring your arms up and down, as high as you can. Instead of jumping, touch your right foot out to the side while bringing both arms up, then repeat with the left foot.
11 - Squats
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Text Description: Stand with your feet hip distance apart, with your weight in your heels, and your knees not locked. Bend at the knees and hip joints, keeping your back straight. Sink down as far as is comfortable, then return to a standing position. If you are using weights while squatting, gently rest them on your shoulders. One way to learn proper form is to do squats with a wall in front of you and a chair behind you. If your knees touch the wall, you may be bending too deeply. If your nose touches the wall, it is likely that your back is not straight, but that you are bending forward. Touch your backside to the chair, and return to a standing position.
12 - Mountain Climbers
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Text Description: Stand with your feet together, and plant both your palms on the floor. Step your feet back so you are in a plank position. Then, alternate quickly bringing each knee into your chest. If you are not able to do this, try bending one knee in place, and then bending the other knee.
13 - Heel Kicks
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Text Description: This is basically a jog in place, except that instead of bringing your knees up in front of you, the aim is to kick your heels behind you, almost as if you were trying to touch each heel to your buttocks. Remember to pump your arms for a full body workout.
14 - Push-Ups
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Text Description: Walk your hands out in front of you so your palms are on the floor, wider than shoulder distance apart. Balance on the balls of your feet, or on your knees, if you wish to do a modified push-up. It is important to keep your stomach in and your spine straight. Lower yourself toward the ground, then push back up. Repeat with proper form as many times as you are able in the time that is given.
15 - Jump Ropes
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Text Description: Stand with feet together, and knees slightly bent. The idea is to jump so you are getting some air under your feet. If you are unable to jump, rise up onto the balls of your feet and come back down. At the same time, bend your elbows and tuck them into your waist. Make small circles with your forearms, as if you are turning an imaginary jump rope.
16 - Boxers
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Text Description: Balance on the balls of your feet, shifting your weight from side to side. As you shift your weight, punch forward powerfully, first with your right fist, then with your left. Ensure there is nothing in your way before doing this.
17 - Sumo Squats
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Text Description: Stand with your feet wider than shoulder width apart, with toes slightly turned out. Make sure your tailbone is tucked under, and your stomach is tucked in. Your shoulders should be back and down. Sink down until your thighs are parallel to the floor. Push your weight into your heels, while rising up slowly. You can either rest weights on your hips or shoulders, hold on to a chair for balance, or place your hands on your hips.
Bundles with Boot Camp Workout Included
You have asked that we offer the ability to purchase multiple workouts, and we are happy to oblige. Here you will find our currently available bundles. Be sure to check back regularly, as these change. Don’t see what you’re looking for? Contact us with your suggestion. Please note: Unfortunately, we are only able to offer bundles of the digital downloads at this time.
I Commit Bundle - $80.00
This bundle provides Sculpting with Weights Levels One and Two, Cardio Levels One and Two plus Boot Camp.
Do you want to be more energetic and confident as you move through your day? Our "I COMMIT" bundle gives you all the tools you need to burn calories, and build your strength and fitness. Mix and match Cardio Level 1 and 2 with Sculpting with Weights 1 and 2 and work your way up to the ultimate, Boot Camp, to achieve the optimum you.
Five Workouts - a $15.00 Savings!
Click to Buy Digital Download of I Commit Bundle ($80.00)
Complete Body Transformation: First Anniversary Collection - $96.00
Bundle includes Cardio Level One and Two, Sculpting With Weights Level One and Two, Boot Camp, and Stability Ball Body.
The only equipment needed is a sturdy chair for balance and orientation, good shoes if you choose, hand weights which can increase as you get stronger, a stability ball, a mat or carpeted area for floor work, and a way to play your workouts.
Have fun creating your own place to move your body. You deserve it.
Click to Buy Digital Download of Complete Body Transformation Bundle ($96.00)
If you already have weights, a stability ball, or the other needed accessories for the workouts that interest you, there is no reason why you can’t use them. However, if you’re just starting out, and you’re not sure what to get, we provide this list as a helpful reference. All accessories have been tested by at least one member of the BlindAlive team.
- Hydro Flask Water Bottle
- Fitbit One Wireless Activity Plus Sleep Tracker, Black
- WiTscale S1 Body Fat Bluetooth Smart Digital Bathroom Scale
- Support the work of BlindAlive when you purchase on Amazon
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