This one will make you sweat. Shana takes you through several series of higher intensity moves. She tells you exactly what to do the whole way through while still keeping the beat and motivation high. I lost 3 pounds the day we recorded this one.
All you need is a little space around you and supportive shoes. You may like a chair for balance.
If you want a solid hour of high calorie fat burning and an efficient sculpting workout, combine Cardio Level Two with Sculpting with Weights Level Two.
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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About Digital Downloads
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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 - 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.
5 - Knee Lifts
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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.
6 - 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.
7 - 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.
8 - 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.
9 - 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.
10 - Jack Squats
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Text Description: This is a cross between a squat and a jumping jack. Start with your feet together. Jump your feet out into a squat, bringing your arms up and over your head. Jump out of the squat, bringing your feet together and your arms back down to your sides.
11 - 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.
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 - 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.
14 - Squat Jumps
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Text Description: Stand with your feet hip distance apart. Sink down into a squat, jump into the air from the squat, and land back down into the squat. If you are not able to jump, rise out of the squat, and onto the balls of your feet.
Bundles with Cardio Level Two 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.
Sculpting with Weights Level Two and Cardio Level Two Bundle - $32.00
This bundle provides Sculpting with Weights and Cardio Levels One.
This combo will make you feel accomplished for sure! Drink your water and have fun.
Two Workouts - a $6.00 Savings!
Click to Buy Digital Download of Sculpting with Weights Level Two and Cardio Level Two 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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