Move · Videos · Cardio · 35 min

35-Minute Old-School Aerobics Party, Low or High Impact

35-Minute Old-School Aerobics Party, Low or High Impact — video by CHRISTINA DORNER Play · 34:34

Video by CHRISTINA DORNER on YouTube · Open on YouTube

A chatty, old-school aerobics class: grapevines, step-knees, jacks and moves strung together, with a low or high impact choice for each. Christina jokes and greets people by name, then ends with a shake-out and stretch.

  • 35 min
  • All levels
  • Low impact (no jumping)
  • No equipment

Good forHeart healthFun workouts

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Step by step 14

Tap a time to watch that step in the video.

  1. Warm-up: march, heel taps in front, side taps with arm pulls and grapevines, high or low impact to suit you. 0:36
  2. Wide march with wax-on, wax-off arms, low double taps, side-to-side lunges, then shoulder rolls and toe lifts. 2:40
  3. Block 1: walk up and back (add knees for more), step-knee skips and grapevines with two jacks. 4:30
  4. Grapevine with three alternating knees, then alternating V-steps right and left. 8:04
  5. Circle jacks, then the routine so far from the top; low impact works just as well. 9:22
  6. Step kick and mambo cha-cha, then step curls and heels back. 12:16
  7. All the blocks strung together from the top, several times through. 14:42
  8. New block: four knees with crossovers (or double knees), then curls behind, singles or doubles. 17:52
  9. Two heels and a jog or march, close the curtains, then big kicks and the jump-rope move. 19:41
  10. The knee-to-jump-rope segment put together, then linked with the step kick and mambo block. 21:06
  11. Full routine from the top, every block back to back; if you lose the steps, just keep moving. 24:54
  12. Shake-out: shake it loose, or pulse in a squat instead. 28:25
  13. Slow it down: step taps, walking up and back, and heel taps as the music eases. 29:17
  14. Stretch: a leg stretch with one foot forward, a quad stretch, then hands on your knees to roll the back. 31:28

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Choose the high or low version to suit your joints and how warm you are
  • If you lose the steps, just keep moving and pick up the next round

What it works Whole body

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesarm circles and arm lifts
  • Hips movesgrapevines, side lunges, knee lifts and kicks
  • Knees movesstep-taps, grapevines, step knees, heel curls
  • Ankles & feet movesmarching, step-taps, low-impact jacks

Easier option from the coach: Low-impact choice for every move, with the high-impact version shown alongside

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by CHRISTINA DORNER; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety