Carmen Electra Workout

welcome to aerobic strip teas the workout series that'll tone your body like a dancer and definitely spice up your personal life aerobic strip teas the first dvdm my series is a low impact workout that conditions and strengthens the body through dance with mov specifically chosen to tone hips thighs buns and abs I'm a trained dancer so I put together a typical dancers warmup to start off this DVD a good warm-up is key before dancing to avoid injury but it's also a great workout all on its own the first strip teas routine is introductory level and covers the strip teas Basics from hips to head rolls and everything in between the second strip teas routine Heats things up by adding some floor work moves to your repertoire that'll definitely work those thighs and legs you can do the routine straight through or try my programmable workouts that are designed to fit your specific schedule or skill level like all the DVDs in my series you can select the musical tracks you want to work out to and a unique heads up display shows you data like time remaining so your aerobic strip te's workout is customized to you aerobic strip te's will teach you some great routines or you can take the moves you've learned and make them your own either way you'll be ready to tease in no time then check out the other DVDs in my series to take aerobic strip teas to the next level DVD 2 whips you into shape with a high-intensity total body workout with a personal fitness trainer that focuses on strengthening and toning so you feel even more confident about taking it off dvd3 is more Technical and advanced adding roleplay to the routines while DVD 4 teaches a strip teas necessity the lap dance DVD 5 is a personal favorite of mine the hip-hop routine no matter what you're into my aerobic strip tea series is guaranteed to get anyone's heart racing so let's get started a strip tease is a dance so I like to do a basic dancers warm up it really helps you to loosen up from top to bottom and it's a great way to strengthen and tone all on its own this is Stacy and Ashley and they're going to be working out with me today so keep your eye on them in case you get lost or if you're just looking for another take on one of the moves one of the most important things to remember is to always warm up before doing any exercise at all I'm sure these guys will back me up because your body is basically like a piece of rubber meaning it moves a lot more easily once it's warmed up so warm up and you're a lot less likely to injure yourself simple right I know you're excited to get into this strip teas but trust me you don't want to pull muscle so fight the urge to jump ahead and let's limber up a little ready girls okay guys so let's start with breathing we always want to be aware of our breath throughout the workout because if you're not breathing properly you're not going to be able to do the moves so keep that in mind okay knees over your toes feet planted on the floor shoulders back nice and straight and hands up for an eight count 5 six 7 8 breathe in and exhale inhale and exhale this is great because it immediately jump starts the heart and gets oxygen flowing to the muscles last time and out okay so let's start from the top then work our way down to our torsos hips and legs okay starting with our neck to the right and five six 78 2 3 4 5 6 7 8 to the left 2 3 4 5 6 7 8 and four 2 3 4 5 6 78 in two 2 3 4 5 6 78 and head down 3 4 5 six 7 eight and back 2 3 4 five six seven eight in four 2 3 4 back in two 2 3 four five 6 7 8 now Circle your head four five six 7 eight again 3 4 five six 7even 8 to the left two times 5 six 78 again 5 six 78 okay now we're going to warm up our shoulders in five six 78 up down four five 6 7 8 again 2 3 4 5 6 78 rolling back 2 3 4 five 6 7 8 and forward 2 3 4 five 6 78 now we're going to warm up our wrists in five six 78 1 2 3 4 5 6 78 Down 2 3 4 5 6 78 forward 2 3 4 5 6 78 and down 2 3 4 five six 7even eight very good we're going to use that stuff a lot later on in the routine so you better get used to it all right let's get into the Torso or midsection and focus on our ABS waistline sides and entire lower back okay so we call this an isolation and you really want to be aware of your alignment here the goal is not to move your hips at all while doing this exercise and really just focus on your rib cage and abs let them do all the work okay we're going to be using these a lot in our routine so this is great practice you don't want to do it like this you want to keep your hips still and only move your rib cage like that are you ready so we're going to take this to the right five six 7 8 1 2 3 4 to the left and right to the left six seven 8 in [Music] twos [Music] again okay okay so now we're going to do a little something called Contracting and releasing if any of you have done yoga before you're going to recognize this sort of cat Cow pose basically we're arching our back like a cat and you'll feel the stretch along your sides and your back and then you're going to contract so let's try that five six 7 eight and release contract and release relase and contract very good I knew you could do it okay we're going to keep our hands on our hips and we're going to take it in a full circle starting to the right 5 6 7 8 1 2 3 4 5 6 7 8 [Music] again to the [Music] left again this is a great exercise to work your abs back and sides you can almost skip the sit-ups Al together and just do this so now we're going to do a few hip rolls and really warm up our hips as I'm sure you guys can imagine hip rolls are the foundation for any good strip teas we'll take it to the side then back front and back okay bend your knees and five six 7 8 1 2 3 4 5 6 78 1 2 3 4 5 6 7 8 in [Music] twos [Music] again okay now front for and back push your butt out and front and back in twos [Music] again 2 3 4 5 6 7 8 now Circle your hips 5 six 7 8 other [Music] way okay now this is one of my personal favorites and I swear doing a couple sets of these a day has really improved my butt these are called dips okay so we're going to dip down and bend our knees okay and then you come up to the side back to Center down again and to the other side back to Center okay let's give it a try five six 78 and down to the side down to the side down and down again down down and and up [Music] down and up got it okay so we're pretty warmed up let's just stretch out everything we've just used so lean to the side and up to the side and up that's good to the other side up last one [Music] and up okay so we're back to the center again and we're going to take it down vertebrae by vertebrae so really be aware of your posture and your body when you're doing this I realized from person to person there are major differences in flexibility so watch Stacy for an alternate way to do it and Ashley she can go down all the way so if you're more advanced than watch Ashley all right watch us do it and hold it five six seven eight Anda two 3 4 up 6 7 eight Down 2 3 4 and up again down 2 3 4 up six seven eight and down 2 4 and up six 7 eight relate 2 3 four and down Six seven8 B and down Six seven8 B and down last time up and down you're going to bring your feet together heel toe heel toe okay and you're going to walk your hands out and stretch your calves two three four other side six 2 3 4 and five 6 7 8 1 2 three four and five six seven eight all right walk your hands in and you're going to bend 2 3 4 and hold six seven eight and up and hold again Bend five six 7 8 and up and hold okay wrap your arms around your legs and really get that stretch again hold five six 7 8 and roll up slowly vertebrae by vertebrae really feel it in your back now we're going to do duplia make sure your turnout comes from your hips and not your knees start in parallel position and just turn out as far as you can without forcing it now your knees are going to go over your toes that's a pa okay in five six 7 8 Down 2 3 4 and up down and up really tighten your butt again paa and up paa and up oh I feel it okay let's do another set of pla but this time we'll do them in second position which is like this feet apart okay and we're going to play down two four and up and [Music] down and up try to keep your body straight and just just bend your knees and up last time down and up okay now we're going to take it back down in second position and we're going to stretch out our shoulders and our hips inner thighs okay and one two three other side [Music] great girls all right come up cool so let's just get back to the position we started the warm-up with knees over your toes and breathe arms up exhale remember if you're not breathing properly there's no way you're going to make it through the routine last time breathe out all right great job girls so we completed our warm-up should we move on let's do all right let's do it [Music] a [Music] n [Music] a [Music] he [Music] yeah a [Music] a [Music] a [Music] [Music] yeah a [Music] he [Music] n [Music] this is a fun basic routine with some really cute moves it looks great and it's a great workout remember to put some personality into it because the secret to sexiness is you we're all warmed up and ready to get into some aerobic strip teas so remember it's all about having a good time and not judging yourself just really let go okay okay so we're going to do head rolls and 1 2 3 4 5 6 78 okay but let's do it again just so you can get used to it and 1 2 3 4 5 6 7 8 got that okay now we're going to move on to our hips bend your knees put your hands on your hips and you're going to go one two 3 4 5 6 78 and really push your hips out looks a little bit sexier and gives you more of a workout okay so let's just put that all together from the head rolls 5 6 7 8 and 1 2 3 4 5 6 7 8 and hip 2 3 4 5 6 78 great let's do that again again 5 6 7 8 head roll 2 3 4 5 6 7 eight and hips to the side 3 4 five 6 7 8 okay after that it's very very basic all you're going to do is walk so we're walking one 2 3 4 5 six 78 and really you know touch your body and really get into it okay so that's eight counts forward and then we're going to take an eight count to turn and 1 2 3 4 5 6 7 8 okay let's start from the head rolls why not five six 78 and 1 2 3 4 5 6 7 8 and hit 2 3 4 4 5 6 78 and walk 2 3 4 five 6 78 and a circle 2 3 4 five 6 78 great this time with music and really put a little oomph into it 5 six 5 6 78 [Music] all right okay so now we're going to do dips so you're going to bend your knees down and up down and up and down up down up again down up down up down up very good okay from the top five six seven eight one 2 3 4 5 six 78 in a circle 2 3 4 5 6 78 and down up 3 4 5 6 78 again 2 3 4 5 6 seven eight don't get confused with the hands I know cuz it looks like you're doing a lot you're just going down down toward your knee and up to your butt down up down up okay let's try that again from the top five six 7 8 and 1 2 3 4 five six 7 eight and hips 2 3 4 five six 7 8 and 1 2 3 4 5 6 7 8 and circle 2 3 four five six 7 eight and dip 2 3 4 five six 7 eight again 2 3 4 five six seven eight okay after you finish doing your dips then you're going to crawl take your left hand and your left shoulder and push it forward then you take the right hand and the right shoulder and push that forward okay one 2 3 four now speed it up a little five 6 7 eight so you're holding your ankles and your head is down okay let's try that again five 6 7 8 1 2 3 4 5 6 7 8 look up and when you look up you're going to touch your legs and AR your back and come all the way up let's try that again five 6 7 8 and 1 2 3 4 5 6 7 8 look up 1 2 3 4 okay now you're going to bend your legs touch your butt and smack it from the top and five 6 7 eight 1 2 3 4 5 6 6 7 eight 2 3 4 five 6 7 eight walk one 2 3 four five six seven eight and a circle 2 3 four five six seven eight and take six seven eight and two 2 3 4 five six seven eight crawl and crawl down down down head up to two three four and bend and smack let's try that with music and 5 6 78 [Music] all right that was great okay let's add on okay basically you're going to reverse that end part and do it the other way so you finish with the PA smack and then you're going to take your right arm and your right shoulder forward to crawl okay so one two now take the left shoulder and the left arm forward three 4 5 6 7 8 up go 1 2 3 4 okay now you're going to reverse the slap to the other side so bend your knees stick your booty up and then smack once we have the whole thing down we'll sex it up a little and you're going to be amazed at what a little attitude can do all right from the top five six seven eight [Music] okay after that we're going to do Body Rolls so basically what you're going to do is start from your chest and roll it down bend your knees while you're doing it stick your chest out and then push it in you're going to do eight counts of the body roll while taking your hands up your body like that and then four counts down let's try that again 5 six 7 8 and 1 2 3 4 5 6 7 and eight Back Down 2 3 4 step with your right foot on five stick your butt out six seven smack on eight let's try and put that together okay from the body roll five 6 7 8 1 2 3 4 five 6 78 and down 2 3 4 five 6 seven snack good job it's really simple after that all you're going to do is walk backwards for eight counts and then in a circle watch us do it five six 78 and 1 2 3 4 5 6 7even eight and a circle 2 3 4 five six 7even eight you got it want to try it with music all right let's do it 5 six seven8 [Music] up [Music] okay we're going to take it again with music but we're going to repeat the dance twice so on the second time around check us out because is we're going to take off our jackets and throw them to the side so that's just something you can add you know while you're doing your strip teas okay 5 6 5 6 78 h [Music] up [Music] m [Music] all right let's get into the strip te's this part of the workout is a a little more advanced it's definitely going to get your heart rate up and anyone lucky enough to be watching all right ladies so now we're going to pick up the pace we're starting with our feet apart and we're going to do double bumps to each side twice hands on your hips here we go 5 six 7 eight hip 2 3 4 5 6 7 8 we're going to circle to the right 1 2 3 4 other side five 6 7 8 we're going to do shoulder rolls and step together five six 78 and roll back 2 3 four step together 6 78 great let's try that from the top and five six 78 to the right 2 3 4 5 six 7 eight Hip Roll three four other side six 7 eight shoulder roll 2 3 4 step together six seven eight excellent okay now we're going to do it with music five all right that was great now we're going to walk slowly 2 3 4 and faster 6 7 step out on eight finger in your mouth okay 5 6 7 8 walk 2 3 4 5 6 7 8 so you step out at the same time finger in your mouth on eight okay so let's just add some hips while we're there to the right keep your finger in your mouth hips to the right hips to the left and then singles okay so that's hips to the right hips to the left uh uh uh okay when you perform this do not underestimate the power of the finger in your mouth I'm serious it really works if you commit to it it looks hot so now we're going to start from the top with just counts and five six 7 8 1 2 3 4 5 6 7 8 and Hip Roll 2 3 4 5 6 78 and shoulders 2 3 4 5 6 78 and walk 2 3 4 5 6 78 and hips 2 3 4 five six seven eight all right let's put that to music and see how far you can go five six hey now we're getting ready to go down to the floor so pay attention also really pay attention to the hands here you have your finger in your mouth and after you take your hips and then you do singles you're going to smack and together okay so that's one 2 3 4 okay so after that you take your hands touch your thighs and it's really slow so it it does take a lot of strength and balance to hold this move okay so we're going from the smack okay and 1 2 3 4 five six 7even eight now you're going to close your legs okay six seven8 1 2 3 4 okay now we're going to sit down on our butt first you're going to use your left hand and then the right now you're going to slide down onto your elbows 1 2 3 4 and then your legs go up on 5 Second 6 7 8 5 6 7 8 we close our legs on 1 2 3 4 5 6 7 8 and down 2 3 4 legs up five six 7 8 okay let's get back up and do the whole thing with music five six seven very good this next exercise is really good for your butt and your thighs strippers do it all the time so it keeps them in great shape um basically what you're going to do is keep your knees together Point your toes and then you're going to bend and circle your feet in half circle and to the other side again and the last time very good okay now I'll try it with you 1 2 3 four legs by 5 6 7 8 and circle 2 3 4 5 6 78 very good okay keep your legs straight now we're going to do a split in second 1 2 cross three 4 again 5 6 cross seven and together let's do that again and and open on one 2 cross three 4 open again 6 seven together we're going to go down 2 3 4 and use your hands and your elbows to help you arch your back and you're going to lift five six seven hands on your ankles eight open your legs one 2 3 four crawl five six seven head down on eight look up 2 three four and five six seven eight up 2 3 4 close your legs 6 7 8 let's do that one more time and down one 2 3 4 5 6 7 8 and 1 2 3 4 5 6 78 and open 2 3 4 5 6 7 8 down one 2 3 4 Arch five 6 7 8 open 1 2 3 4 5 6 seven eight look up 2 3 four and five six seven eight and up 2 3 4 close 5 6 7 8 okay now let's put it all together with music 5 six s e so now we just have to figure out how to get up gracefully okay so on one two you're going to touch your hand to the floor okay one two 3 4 roll over on your hip five six and you're going to get up on your knees and put your other hand on the ground 78 okay and when you're in this position and really arch your back and make it sexy okay try that again we just closed our legs in five 6 7 8 1 2 3 4 5 6 7 8 you're going to jump up onto your feet on one one hold two you're going to grab your ankles three four and then you're going to move your hip 7 8 and if you can try to keep your knees straight try it again pop up on one two hold three four grab your ankle six hips seven eight one more time up on one 2 hold three 4 5 6 hips seven eight from there um your head's going to go up on one and you're going to slide up 2 three four PA but out seven smack eight good job okay let's walk through the whole thing with counts only five six 7 8 1 2 3 4 5 6 7 8 and 1 2 3 four other side six seven eight shoulder rolls 2 3 4 together 6 7 8 and walk 2 3 4 5 6 7 8 1 2 3 4 five 6 7 eight and smack 2 3 4 down five six 7even 8 and close 2 3 4 Hands five six 7 8 slide down 2 3 four legs five six 7even eight and circle 2 3 4 5 6 7 8 and open 2 3 4 5 six 78 and down 2 3 4 arch your back six seven8 1 2 3 4 5 6 78 and up arch your back 3 4 5 six seven down arch your back 2 3 4 close five 6 seven eight and down 2 3 4 other hand six seven eight and one 2 hold three 4 five 6 hips seven eight and up 2 3 4 TI your butt six seven smack great now let's try that all together with music 5 six [Music] seven8 e e e B [Music] yeah that was great add your own personality your own touch and watch what you're doing with your hands don't be afraid to touch yourself it's sexy make it your own okay [Music] better [Music] [Music] [Music] get [Music] [Music] [Music] it's [Music]