Shana and Mel have once again created a cardio program that is easy to follow and there is no way you can stay in your comfy chair. The music yanks you right up and moving.
The only things you need are supportive shoes, a chair or wall for balance, and a few feet of space around you.
This first level is low impact and last about 30 minutes. It combines perfectly with Sculpting with Weights Level One. Buying both will give you a complete workout.
Shana has mastered the art of exercise description.
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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Purchase Options - Digital Download or CD
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About Digital Downloads
You have the option to pay using your Credit Card through PayPal or your PayPal Account. The purchase will be handled by PayPal.
Once the payment has been cleared through Paypal you will have the option to download the workout, this may take several moments. You will also receive an email with download instructions that you can use at any time.
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 - Heel Digs
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Text Description: Stand with feet hip-width apart. Step out with your right heel, digging it into the ground in front of you. At the same time, slightly bend your left knee. Then, reverse. Left heel goes out in front, and right knee bends. As you step out and dig into the ground with your heel, push both hands straight out in front of you. When you return your foot back to the starting position, pull your elbows back. Each time your heel goes out and the alternate knee bends, you push forward with your hands.
4 - 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.
5 - Low Kicks
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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 - 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.
7 - Wide March
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Text Description: This is much like the standard march except that your feet are a bit wider than hip-distance apart, and your toes are gently pointed out. March as you would with your feet in this wider stance, pumping your arms as you would for the standard march. This allows you to loosen and work your hips and thighs.
8 - Hamstring Curls
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Text Description: Keeping your weight on your left leg, bring your right heel up behind you as if you are kicking your butt. Return your foot to the ground, and repeat on the other side. As you bring each heel up, squeeze your elbows back and together. Release as you bring your foot to the ground.
9 - Squat Taps
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Text Description: Bend your knees into a small squat, while concentrating your weight on your left leg. As you straighten, touch your right foot out to the side. Reverse by doing a small squat, concentrating the weight on the right leg. As you straighten, touch your left foot out to the side. Your arms can either be down at your sides, or you may rest one hand on a chair for balance. For a little extra challenge, push both hands forward as each foot touches out to the side.
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 - 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.
12 - Knee Twists
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Text Description: Bend your elbows so they are level with your shoulders. Keeping your back straight, bring your left knee up, twisting to touch your knee to your right elbow. Bring your foot to the ground, then reverse. Bring your right knee up to touch your left elbow, or as close as you are able, before bringing your foot back to the ground.
13 - Repeater Knees
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Text Description: Balance on your left leg. Be sure the knee is bent slightly, and not locked. Bring your right knee up and down, up and down, for a count of eight lifts and returns to the ground. Then, reverse, and do those raises with the other knee. The starting position for your arms is with both arms reaching straight up toward the ceiling. As you bring one knee up, bend both arms at the elbows, so that your hands are at about shoulder height. Each time the foot returns to the ground, your arms reach up. Each time the knee comes up, your arms bend at the elbows.
14 - Side Step-Outs
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Text Description: Step out with your right foot, bending your knee slightly. Bring your foot back to center, and step out with your left foot, remembering to bend the left knee a little. Repeat. While you step out with your right foot, bring your right arm across your body as if you are pointing to the left, feeling the twist in your core. Bring your arm and leg back to center. This time, alternate by stepping out to the side with your left leg, and bringing your left arm across your body as if you are pointing to the right, feeling the twist in your core.
Bundles with Cardio Level One 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.
Start Up Bundle - $32.00
This bundle provides Cardio Level One and Stability Ball.
Cardio One is a low impact but energetic workout. The music keeps you moving and Shana talks you through every move. Stability Ball Body is a strengthening, sculpting workout. It makes use of the stability ball which is a fun fitness tool to have around your house. These two workouts can be alternated for a complete exercise plan. You will need hand weights, the correct size ball, and a mat or carpeted area for floor work.
Two Workouts - a $6.00 Savings
Click to Buy Digital Download of Start Up Bundle ($32.00)
Sculpting with Weights Level One and Cardio Level One Bundle - $32.00
This bundle provides Sculpting with Weights and Cardio Levels One.
This bundle gives you a complete calorie burning and toning workout. You can do the Cardio everyday and alternate the Sculpting with Weights Level One.
Two Workouts - a $6.00 Savings!
Click to Buy Digital Download of Sculpting with Weights Level One and Cardio Level One Bundle ($32.00)
I Mean Business Bundle - $64.00
This bundle provides Sculpting with Weights and Cardio Levels One and Two.
If you aren’t kidding anymore and you are committed to feeling fabulous and confident, this is the one bundle that says, “I am investing in myself!” Start with the first levels and when you get to the second levels, you can really celebrate.
Four Workouts - a $12.00 Savings!
Click to Buy Digital Download of I MEAN BUSINESS Bundle ($64.00)
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.
- Pilates - Yoga Mat - Extra thick - 15mm - High Density Foam - Large Durable Floor Mat - by Prag Movement
- 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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