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Welcome to VRAD Fitness for Kids, for beginners and seniors
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Prepare the weights or bottles of water, but it can also be done without weights
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And let's start a step on the spot. Step well, push your knees forward, hands on your hips or along your body
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And step. And push your hands forward, up. We're off, warm up your body for what's to come
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On the back we have a tick-tick-tock. That's to indicate the size
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And she steps tick. And she steps tick. Legs wide, she steps tick
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And let's take the arms. And reach forward and pull. Reach forward and pull
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Exaggerate with your movements. Reach and pull. And double, she steps tick
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Double, she steps tick. Reach and pull. We're off. Workout for beginners and seniors, like myself
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And tap. And hacka-billen, hacka-billen
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And a biceps-bend. Hacka-billen. Hacka-billen. From hacka-billen we go to a tap
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And tap, step, tap. Make a fist. Turn your hips in. And let's tap the shoulders and the hips. Tap. Hips
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And shoulders. Hips. Shoulders. Turn your hips in. Turn your hips in
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And shoulders. Hips. And shoulders. Hips. Shoulders. Hips
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And shoulders. Hips. Shoulders. Last time, hips. And step on the spot
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Step, knee. Step, knee. And push your opposite arm up. High knee
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We're off. Fitness workout. And step on the spot
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Take two weights. From 1000 to 2000 grams. Or without weights. Or lighter weights is also possible
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Let's start. Legs wide. Feet forward. Hips. Hips deep
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And stretch. Arms straight up. Hips up. Hips up. Hips up. Up
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And down. And deep. Sit flat. Backwards. Sit flat. Backwards
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Hips up. Very important. Sit flat. Backwards. Hips up
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Let's change the pattern. And turn. To the right four times. Hips
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Turn and stretch. Hips. Turn. Hips. Last time. Turn
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Hips in the middle. And up. Hips. Up. Hips
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Up. Last time. Hips. Up. Hips. Turn to the left. Four times. Two
