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Muscle-Building Workout and Diet


(energetic music) – Hi this is Paul Eugene, and I am here in my place today, and I just felt like I wanna do a cardio workout my style. Y’know, I like that old school cardio from back in the day. We’ll get to do grapevines, leg curls, step touches, knee lifts, and more. If you old as me, now 63, you know what I mean. Now if you choose to come along with me, pace yourself. Alright, listen up (claps). I’m gonna countdown from four, and then we gonna go into that grapevine move. And four, three, two, everybody grapevine. That’s it. Remember this old school move? That’s it. We used to have fun in our high low aerobics classes. You got it. Just give me four more. Four. That’s it. And three. Let it lose. Oh yes. And two. Last time. Ladies and gents, wide taps here. Remember this? Wide taps? Sometimes we would upright row and sometimes we got down and funky! (laughs) Guess what? From the top. Grapevine, go! That’s it. Again. What’s next? Wide taps. Four. Three. Two. Guess what? Grapevine. (grunts) That’s it. Again. Gotta love it. Wide tap (claps). This time being cool. You got it. Ladies and gents, march it, right leg. How did you do on that opening piece? We did some grapevines. Some wide taps. It’s time to move on. Guess what? Grapevine. Excellent. One more. Then we gonna go into our wide taps. And four, pay attention. Three. Two. Knee lifts. Up, (grunts). (grunts) Remember this. Hee Haw! I love it. And four, three, from the top. Grapevine, excellent. Again. You got to move it. Wide tap. Four. Three. Two. Knee lifts. (grunts) You got it. We got it. Come on. Here we go to the top. Four, three, two, grapevine. Excellent. Again. What’s next? Wide tap. (grunts) Lift those knees up. Come on. (grunts) You got it. Any kind that you want. Make it funky. You keep this or march. Next move. Leg curls. Pull. Right there. You remember these. Working those hamstrings. You got it. I got it. From the top. Grapevine, go. Oh yeah. Again. (grunts) I feel it. Wide tap. Four. Three. Two. Knees up. Four. Three. Two. Leg curl. pull. pull. pull. One more time. Grapevine, come on. Again. Wide tap. Four. Three. Two. Oh my god. Knee lifts, come on. (grunts) Leg curls. Pull. Pull. Pull. March it right here. How did you do on that? How’s that heart rate? Is it starting to climb? Are you still moving your legs? You got it. Now listen up. I’m gonna add on. We’re gonna grapevine,
come back, and lunge back. Right, left. Yep. Four, three. Grapevine. Again. The add on. Lunge back, right, left. Eight. Seven. Six. Come on, five. Four. Three. Two. March it right here. How did you do with those lunge backs? Are you ready? Grapevine go. Come on. Move it. (grunts) (laughs) Lunge back. Eight. Seven. Six. Come on, five. Four. Three. Two. (chuckles) March it right here. How did you do that time? Did you get it? I had fun. Now I’m gonna add a little twist. You got that march? Yup. Here’s the deal. We’re gonna grapevine out. Yup. We’re gonna come back. We’re gonna lunge back four times and then go into a slow lunge back. Yep. Are you with me? Are you sure? Four, three, from the top. Grapevine, go. Excellent. Again. Here we go. Lunge back. Four, three, two, and hold
back, down, up, and march. That’s the add on. Okay? Here’s the deal. I’m gonna take those
four quick lunges out. We’re just gonna slow
back lunge right and left. Grapevine, go. Excellent. Again. Are you ready? Slow lunge back, down, up. This side, back, down, up, grapevine. (exclaims) That’s it. Again. Here we go. Lunge, out, back, up. This side, back, down, up, again. That’s it. Again. We gotta lunge it right here. Back, down, up. Other side. Back, down, up. March, march. How did you do? Well, you know, I hear a new tune. so I wanna do a old school move. Keep the march. Watch me. I go lift up and double. Up, up, and double. You remember this, right? Oh yes. You got it? You got it? Come on, move it. (grunts) Double (exclaims) (grunts) Double. (grunts) Double. Guess what. March it right here. I got carried away ’cause I heard these bongos coming in and my body really wanted to move. We’re gonna start at the very, very top. Grapevine. That’s it. Again. What’s next? Wide taps. Four, three, two, knee lifts. Four, three, two, leg curls. Four, three, two, and march. Four, three, two, lunge back. Four, three, two, slow lunge. Back, down, up, march, march. Did you see what I just did? I threw all the combinations together except I didn’t go down on the left side. That’s all right. Ready? Grapevine, come on. That’s it. Option (exclaims) (grunts) (claps). Four, three, two. Knee up. (grunts) Leg curls. Four, three, two, and march. Four, three, two, lunge back. Four, three, two, march for four. Four, three, lunge back slow. Out, down, up, this side. Back, down, up, this side. Back, down, up, this side. Back, down, up, new piece. Single, single, double. Come on, single, single, double. Single, single, double. (chuckles) Single,
single, march right here. How’d you do? Did you get that old school move in there? That single, single, double? Can I see you really pump that single, single, double right here? Knee, up, double. That’s it. (grunts) Double, that’s it. Make it work. Double, that’s it. (exclaims) Again. Come on. You can do it. And your double. Again. And double. (chuckles) March it right here. And you thought that was a Zumba move. Nada. We get this stuff even
before Zumba even existed but listen up, here’s a march right here. Now, I hear that sound. Do you know what I’m gonna do? Squat right and left. Bam (claps). Bam (claps). Bam (claps). Lunge back. Go, eight. Seven. Six. Five. Four. Three. Two. (chuckles) March it right here (claps). How did you do? Talk to me. Are you enjoying my old
school aerobic workout? We have fun. Yes, we did. Now listen up. I’m gonna move on but I wanna work our arms. That’s right. Just keep marching. Watch me work these shoulders. Here we go. Up. Right there. Just rotator cuffs. Excellent. Contract those abs in but keep moving. Rotator cuffs. Watch me go. One, two, three, four (claps), and five, six, seven, eight. One, two, three, four (claps), five, six, seven, eight. Go. Rotator, rotator. Back muscles (claps). That’s it, right there. Again. Rotators, back muscles (claps). I love it. March it right here. How did you do on that? Did you work your lat muscles,
rotator cuffs, and all that? Yep. Now listen up right now. You see I’m on the side here for a reason ’cause we’re gonna lunge back on this leg. Gonna take it straight back. Maybe pull it up. I don’t know. Here we go, here we go. Back, in, control it, right there. That’s it. Again. Woo Hoo! That’s it. Now speed it up. Eight, seven, six, five, four, three, two, again. Come on, eight, seven, six, five, four, three, two, march it out. How did you do? How did you do? Honestly do? Can we work this side? It’s all balance. Four, three, two, slow lunge. Back, in, control that core. Pull it in, extending that leg back. You got it. You can also call this our breather. Ready? Speed it up. Eight, seven, six, five, four, three, two, again. Eight, seven, six, five, four, three, two, march it out (claps). How did you do? Talk to me. How did you really, really, really do? Now, you know me. I like to take two out, two back. Okay? Basic move. Nothing fancy. Nothing hard. Four, three, just take two out. Right here, simple. Really simple, right? You know me. Even at age 63 I can’t stay here. You know me. I gotta move it (claps). (grunts) (exclaims) (grunts) (claps) (grunts) (claps) (grunts) Again, come on (claps). Add a little hop (claps). That’s it (claps). Give me (claps) four more sets (claps). Number four (claps). Number three (claps). (chuckles) (claps) Number two (claps). That’s it (claps). Last one (claps). (chuckles) (claps) March it right here (claps). How did you like my theatrics? (chuckles) See, it’s all in the mix. All right? Keep pumping. Now I hear that sound and part of me wants to do old
school side to side lunges. Remember these? Right there. Keep breathing. Feel my energy. Oh yes. I love it. Woo Hoo! Now give me four. Three. Two. I like it. Again. Four. Change coming up. Ladies and Gents. Hold it right here. Now, we’re right here, right? Now all we’re gonna do,
knees squatting a little bit, some side lunges. Option you can move the legs. It goes like this. Reach over, right there. You can tap it out. It’s your choice. Come on. If you tap it out, you’re moving more muscles. Yep. Upper and lower. Keep those knees bent. Come on, contract that core in. Reach it. Reach it. What’s your goal? Now imagine yourself
reaching towards your goal. You’re set for this time in your life. Give me four. Three. Two. March it right here. How did you do? You like that simple, simple lunge? That’s all it was. But. Listen up. Talk to me. Are you still marching? Uh huh. How are you feeling? Good? Uh huh. Now listen up. Now I want to go back to those side lunges ’cause I really like them, but watch any variations that I may do. Ready, here we go. Up. Right there. You can tap the foot or you can stay still and just reach over, stretching your body. Now watch me. I go four, three, two, one, and then four, three, two, one, and then four, three, two, one. Down, four, three, two. Join me. Up, four, three, two, front. Four, three, two, up. Four, three, two, reach down. Four, three, two, reach up. Go, four, three, two, front. Four, three, two, up. Four, three, two, reach down. Four, three, two, and march. (chuckles) How did you do? Did you work your upper and lower body? Yes, you did? Excellent. Now I’m gonna give you a breather. So everybody just step touch right left. Right here. Excellent. Now while we’re step touching, I gotta check out your heart rate. Now add these side lateral raises, okay? If you feel like you’re working out between a one and a three, that’s a light or medium range. But if you feel you’re working
out between a four and a six, that’s medium or ideal range. But if you feel you’re working out between a seven and a 10,
that’s advanced range. Now watch my feet. Back, back. Stepping behind. Old school right there. Hee Haw! You know I’m gonna change that but gimme eight. Eight. (exclaims) Seven. Six. Five. Come on, four. Three. Two. Cross it to the front. (grunts) Woo Hoo! Old school. We got that dance going on. Oh yes. Guess what. Make it double cross. Oh yeah. (exclaims) Feel it. You got it. (chuckles) March it right here (claps). How did you do? Did I get you fired up? Woo! And four, three, two, here we go. We go out, in. Right there. Simple move. Working these quads,
hamstrings, your buttocks. We got it. But if you’re really old school, you can Roger Rabbit (grunts). Come on (grunts). (grunts) Again (grunts). (grunts) (chuckles) (grunts) March it right here. I had fun throwing my theatrics. Oh yes. Now listen up (claps). Can we go to the very top? Yep, for the grapevines and those wide taps and those funky, funky knee lifts, leg curls, and more. Ready? Grapevine, go. Again. Woo! Wide taps funky (grunts). (grunts) (chuckles) Knee lifts, go. (grunts) Oh yeah, come on. You can do it. Move that body. What’s next? Leg curls. Africa style, bend
those knees, pull it up. Forearms push back. That’s it. You got it. Four, three, two, march it out. How did you do? Talk to me. How’s that heart rate? You know what time it is? Yes, slow lunges. Here we go, here we go. Back, down, up, switch. Back, down, up, switch. Back, down, up, switch. Back, down, up, again. Come on, back, down, up, again. Back, down, up, again. I feel something funky coming
on that I didn’t show you. (chuckles) Hold here. We go in, out, in, out,
in, out, in, out, come on. In, out, in, out, four,
three, two, march, march. (chuckles) How did you like that (claps). You know me. I throw the kitchen sink
in here if I have to, but you know what time it is? Rotator cuffs. Up. Lats, pull back (grunts). (chuckles) Rotators (exclaims). Lats, back. Excellent. Again, lats. Come on. Pull back (claps). March it right here. Well, I had fun. I think it’s time for me to bring us down. But I heard somebody say I didn’t do the single,
single, double knee lifts. You’re right. I didn’t do it. But, can we do it on this rhythm? Do you think you can? Can you feel the energy through my body? Four, three, two, here we go. Single, single, double. You can pump, pump, double. Come on, single, single, double. Again, single, single, double. Again, come on, four, three, two, again. Four, three, two, again. Four, three, two, again. (chuckles) Four, three, two, again. Four, three, two, one more time. Four, three, two, march it out. (chuckles) There you go. Your single, single, double. Next move, pretty simple. We just tap, out, down. Tap, out, down. We’re coming down. I hope that you enjoyed my cardio at home. As you notice, I didn’t
do any jumping jacks. I didn’t want to disturb
my neighbor, all right? Gimme four. Three. Two. March it right leg. That’s it. Now take this march a
little wide right here. Excellent. Now you see I’m just moving those legs. Now this is gonna change
to a side, side lunge which is a dynamic stretch. Right and left. Right here. You can swing those arms,
I mean the shoulders. It’s up to you. Whatever fits your fancy. All right. Gimme four. Three. Two. I like it. Four more. Shoulders are turning now. I love it. (exclaims) Last four. Four. Three. Two. Come center and hold. Knees are soft. We’re gonna do some squats going out. Ready, we go. Down, up. Stay up tall. Knees are going out, not over your toes. You got that? I know you do. Again. Last four, up. Last three, up. Last two, up. Last one. Hold it right here. Now here’s what I want us to do. We’re gonna a little
squat down on three count, come up four. We go one, two, three, up. That’s the move. All right. Ready, let’s go. One, two, three, four, and up. Again. One, two, three, four, and up. I love it. Again. Four, three, two, up. Oh yeah (exclaims). Again (claps). Four, three, two, up. You got it. March it right here (claps). (chuckles) I love it. Well, ladies and gents (claps), this was my cardio at home. I trust that you had fun, that you were moved in your body, in your soul, and in your spirit. Guess what (claps), at
63 I still got my juice and I can still move this body (exclaims). I know that you can too. Old school we go (claps). (grunts) That’s it. Little old school dip. Gimme four, three, (chuckles),
two, march it right here. (chuckles) Well, you be sure to grab some water. Yep, wipe your brow if you have to and be looking out for
more cardios workouts from home with Paul Eugene. I’m just doing a little mambo move. Uh huh. Woo! Four, three (chuckles), and two. I switch, Woo! Four, you got that right? Three. And two. See ya next time (claps). Oh yeah, Woo! Oh yeah, Woo! Oh yeah, Woo! (chuckles)

13 thoughts on “Low Impact Aerobics – Burn Fat! Burn Calories! Drop The Pounds!

  1. That was beyond awesome, Paul!🎊🎉 Just simple moves out of 4 counts each, but the sweat is here for sure!😁🔥We all hope to be as much flexible in our 60's as you are!💪💪keep recording what ever workouts you feel, as it's proven to be something amazing!🧡💚💜♥️

  2. Ive been following you for a while and I love your workouts! ❤️💪🏾 Can't wait to do this tomorrow! Great job.

  3. Wow…what fun! Loved all the old school moves. Nowadays, many younger instructors are using those moves and sometimes calling them something else and acting like they are new! My smiling muscles got a workout today too. Thank you. Glad I found you!

  4. Paul, You, Gene … I love you!
    I'm 53, female, morbidly obese at 216 pounds. (I used to wonder about those people .. those people, like me!) I didn't even try to exercise; didn't think I could
    Ok so admittedly I made it through six minutes of yours today, BUT I had fun! This isn't the same video. I saw you on Firestick's YouTube, just says Aerobics Low Impact (29 minutes). Since I couldn't respond there, I got on my phone to look you up just so I could comment. ANYWAY.

    And now I have goals: to be able to make it through all YOUR exercise videos!
    THANK YOU for bringing back exercises I'm familiar with, and for that fabulous smile, awesome attitude, and even addressing being older.
    I'm looking forward to your videos.
    Keep them up!

  5. Just found this video today Paul. I am 74yrs of age and have had 2 minor strokes and a corotted atery operation in June. I am obese and was told I have to lose weight and exercise more. I have been doing just 20min videos so did not think I was ready for this BUT I slowed it down just a bit and enjoyed it then. I have lost 25 already and still a long way to go……but I will get there. I have subbed to your channel so I will be back.

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