The following
program is designed to
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demonstrate
simple workouts that you
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can use to improve your health.
00:00:05.29\00:00:06.87
Be sure to consult
your physician before
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beginning any exercise program.
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If you're not
able to use your legs
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and think you can't
do an exercise program.
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You are wrong. We
will show a good program
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you can do right at
home that won't involve your
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legs. Find out how next
on Body and Spirit Aerobics.
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Hello, I am Dick Nunez,
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Wellness Director of Black Hills
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Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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One of the things
I'm really thankful
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for is 3ABN has
allowed me to expand
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the programs to
include all walks of life,
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wherever else will
you see a exercise program
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designed for people
who can't use their legs,
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it just doesn't
happen. Too often
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everybody feels like
they have to be a 20 year old
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swimsuit model on
the beaches of Hawaii
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or some other exotic
place. But right here on 3ABN,
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we are gonna do a
program that anybody can do
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and if you are challenged
or you are in a wheelchair
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you will be able to
follow right along and do an
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exercise program as
well. I've gotten a lot of
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great response from
these types of workouts,
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so we are gonna
do one right now.
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Helping me out will
be Janet and Jonathan.
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So come on out.
And this is a nice
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program for us to
because we get to sit down
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on chairs and do
this, but if we think
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that it's easy
well we are wrong.
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We are gonna start
something that we always do
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we just gonna loosen
up and try and make sure
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we don't hit each other, okay.
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I'll lean forward
just a little bit.
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Alright, now let's
go back the other way.
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Now whenever we
do aerobic exercise,
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you are doing rhythmic
activity of a major muscle
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group and that
usually requires legs.
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But since we are not gonna have
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that luxury today. We
are gonna have to do it all
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with the upper
body, okay, let's start
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by doing a pressing
motion with the arms.
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Pressing out,
pressing out, pressing out
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and press. My
assistant in fact has polio
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and she works out
on a very regular basis
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having to do nothing,
but upper body exercise
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and so we may
take that for granted
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and we may think for
that to be easy to do this,
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but after a while this
becomes quite fatiguing,
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okay, and if you're not
sure you find out directly.
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Okay, now let's go up overhead.
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We will change the angles
because the shoulder muscles
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are gonna be the
ones that would be taking
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the majority of the stress,
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as we go through this.
One time, I actually got
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a phone call at the
Black Hills from the woman, who
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is very upset
because she said, I did
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Body and Spirit
aerobics today and all I did was
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was upper body stuff and
I said, well, what was the
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the program called mam
and she said, I don't know.
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So I checked out the
website of 3ABN and look
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at the title for the
day and Lord behold there
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was this very topic
exercise for the lower body
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challenge. Okay, now just
hold the hands up overhead
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and come down,
straight arm and back up,
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and down and up, and
down and up, and down
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and up, and down
and up, and down and up,
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this particular
exercise allows us to work
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the muscles of the
upper back and gives
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the shoulders a
little bit of a break
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because they are
gonna be taking the lion
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share of the stress
here, and by the time we are
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done we would
definitely gonna feel like
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our shoulders
have gone, no workout.
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And up and down,
let's start go too fast.
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We are gonna need to
pace it just a little bit.
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We are all used to
doing these exercises
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and now we gonna move
do, we can't do other things,
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but when this is gonna
compose our aerobic exercise
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we have to take it
just little more patiently.
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Okay, now we are
gonna do a circular motion.
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There is a machine
called an upper body ergometer,
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which allows
people to sit comfortably.
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We've one at the
Wellness Center at the
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Black Hills, so
people who have had some type
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of stroke or if they
are in a wheelchair they can
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still do an
aerobic exercise program.
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Let's go back the other way.
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And back forward again, turn it
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and go back starting
to feel your shoulders
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yet Jonathan.
Yup! Janet. Yes. Okay,
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Okay, let's get the
arms back up overhead,
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okay, and back
down and up and down,
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and up and down, and up
and down, and up and down,
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and up and down, and up
and down, and up and down,
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and up and down, and up
and down, and up and down,
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and up and down, and up
and down, and up, two more
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times and up, one
more, down and up.
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Okay, now we're gonna
drive the elbows back,
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come forward and
back, and forward and back,
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and forward drive
back, forward drive back,
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forward drive it
back, and back, and back,
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feel the stretch in
the chest as you come back
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and then try and
squeeze your shoulder blades
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back into the chair
and come back and back,
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and back, and
back. For those at home
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if you need to put
your arms down at anytime
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during the program
feel free to do so.
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And even if you are
not lower body challenge
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this could give you a
nice variety or workout.
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Okay, and up
overhead. I know that some of
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taken this particular
concept and God purchased
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the Body and Spirit or
Body and Spirit Aerobics
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tape and they have
used those at nursing homes
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or assisted living
programs and they have their
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people that are restricted
of lower body movement
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for along with these exercises.
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It's very humbling
when you know you are been
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put out before the multitudes.
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Okay, and up and
down, and up and down,
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and up and down, and
up and down, okay, stay
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back up in here.
Okay, we are gonna alternate
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our arms going up, we
are doing a shoulder press.
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One arm is up, one arm is down,
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so let's go down left
and up, now right and up,
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okay, follow my
way, put both arms up,
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okay, left arm down
and up, down and up,
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down and up, down
and up, down and up,
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down and up, down
and up, down and up,
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down and up, down
and up, down and up,
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right arm, left arm,
right arm, left arm, right arm,
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way up Jonathan,
right arm way up high,
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left arm, right arm,
left arm, right arm, left arm,
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right arm, left arm, and
right, and left , and right,
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and left, and right,
okay, hold both arms up,
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okay, now come down, back
up and down, back up and down,
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back up and down,
and up and down, and up
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and down, and up and
down, and up and down,
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and up and down,
and up and down, and up.
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Okay, biceps now
curl up and down,
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and up and down,
and up and down, up
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and down, flex up,
reach down, up and down,
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and up and down, up
and down, and up and
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down, curl it up
and down, up and down,
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up and down, hold it up
now we are gonna alternate
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left arm, right arm,
left arm, right arm, left
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and right, and left and
right, and left and right,
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and left and right,
left arm, right arm, left arm
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and down, and
down, reach out, and down
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andd down and down and
down, hold it up both arms
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together again and out
and up, and out and up,
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and out and up, and
out and up, and out and up,
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and out and up, and
out and up, out and up,
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10 more times, there
is 1 and 2 and 3 and 4
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and 5, 6, 7, 8, 9, 10. Let's
go into our cycling motion.
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It is like I am pawing
at the air and turn it,
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and turn it, and turn, and turn
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down back the other
way. Rotate just imagine
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yourself having some
handles turning them around
00:11:06.65\00:11:08.93
and around. Okay,
back the other way,
00:11:08.96\00:11:13.92
so we are going
to the front again.
00:11:13.95\00:11:17.02
Turn it and turn it
and turn it and turn,
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now reverse it. Okay,
bring the arms up over the head,
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stretch back and
over, and back and over,
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and back and
over, and back and over,
00:11:38.98\00:11:43.56
and back and over,
stretch back and over,
00:11:43.59\00:11:48.33
stretch back and
over, stretch back and down,
00:11:48.36\00:11:53.14
stretch back and
down, and back and down,
00:11:53.17\00:11:58.09
and back and
down, and back and down,
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keep going and down,
and up and down, and up
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and down, and up
and down, up and down,
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elbows of the
side; raise up, raise up,
00:12:12.88\00:12:16.63
raise up, now I feel
like a chicken, up and up,
00:12:16.66\00:12:21.47
and up, and up or
willing to sacrifice our pride
00:12:21.50\00:12:27.00
for the sake of
exercise, right. Okay,
00:12:27.03\00:12:29.41
doing right Jonathan.
Okay, and up, and up, and up,
00:12:29.44\00:12:35.80
and up, and up, and up,
10 more times, at 1 and 2
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and 3 and 4, 5, 6, 7, 8, 9, 10.
00:12:43.42\00:12:54.92
Arms up, okay, and
over and up, and over
00:12:54.95\00:12:59.89
and up, and over
and up, and over and up,
00:12:59.92\00:13:05.82
and over and up, and
over and up, and over
00:13:05.85\00:13:11.83
and up, and over,
hold it up now, okay,
00:13:11.86\00:13:16.08
we are gonna come
down to our left arm,
00:13:16.11\00:13:17.56
push up, right arm
and up, left up, right up,
00:13:17.59\00:13:24.88
left up, right up, left
up, right arm, left arm,
00:13:24.91\00:13:35.17
right arm, left arm,
right arm, left arm, and right,
00:13:35.20\00:13:43.41
and left, and right, and
left, and right and left,
00:13:43.44\00:13:51.91
right arm, way up high,
left arm reach up, right arm
00:13:51.94\00:13:56.93
and left reach up,
keep both arms up and left,
00:13:56.96\00:14:01.97
and right, and left, and
right, and left, and right,
00:14:02.00\00:14:10.30
hold them both up,
both arms together.
00:14:10.33\00:14:12.55
Up, and up, and up,
and up, and up, and up,
00:14:12.58\00:14:21.83
push up, and up, and
up, hold it up, okay,
00:14:21.86\00:14:29.50
and over back up,
and over and up, and over
00:14:29.53\00:14:36.14
and up, and over back
up, over back up, over and
00:14:36.17\00:14:44.44
up, and over and up, and
over and up, and pull it over
00:14:44.47\00:14:51.25
back up, and over and
up, and over and up, and over
00:14:51.28\00:14:58.67
and up, over and
up, over, 10 more times,
00:14:58.70\00:15:05.31
here is 1 and 2, 3 and
4, 5, 6, 7, 8, 9, now 10.
00:15:05.34\00:15:25.53
Now sit forward in your chair,
00:15:25.56\00:15:26.71
elbows up, kick back,
and kick back, keep it back,
00:15:26.74\00:15:31.52
keep your elbows
up, keep your elbows up,
00:15:31.55\00:15:34.37
keep it all the way
back, push your arms way back,
00:15:34.40\00:15:39.44
way back, push
back, and push, and push,
00:15:39.47\00:15:45.38
push it back, push it
back, strength the arms,
00:15:45.41\00:15:50.36
way out, and push, and
push, and push, way out,
00:15:50.39\00:15:57.88
push it back, press it,
press it, and press, and press,
00:15:57.91\00:16:05.37
and press, and
press, and press, and press,
00:16:05.40\00:16:11.62
10 more, 1 and 2 and
3 and 4, way it back,
00:16:11.65\00:16:19.69
flex your triceps
each time, flex them
00:16:19.72\00:16:22.79
7, 8, 9 and 10. Back
up into our cycling mode.
00:16:22.82\00:16:30.22
Are you hold that
Jonathan. Pretty good.
00:16:34.97\00:16:36.92
Shoulder is gonna
tired. Yup! Okay, Janet,
00:16:36.95\00:16:40.24
you are feeling tired. Okay,
00:16:40.27\00:16:43.07
you are feeling tired.
Okay, mine is tire too just
00:16:45.52\00:16:46.99
case you are wondering.
Okay! I am feeling it too.
00:16:47.02\00:16:51.76
See none of us are used to doing
00:16:51.79\00:16:54.12
all these much
upper body exercise.
00:16:54.15\00:16:56.96
So for us this
is very difficult.
00:16:56.99\00:16:58.60
Somebody who had
to depend upon their
00:16:58.63\00:17:00.79
upper body for all
their motion, therefore,
00:17:00.82\00:17:03.80
I have an easier
time this New Year,
00:17:03.83\00:17:05.45
okay, okay and
reverse it, and so they might
00:17:05.48\00:17:08.73
be think of why
we are struggling.
00:17:08.76\00:17:10.79
Well, there is a good reason.
00:17:10.82\00:17:12.46
Hopefully they are
getting some benefit out of
00:17:16.64\00:17:18.25
it too. Okay, back to
the front and turn it.
00:17:18.28\00:17:23.54
The good news is we
are coming down towards the
00:17:26.26\00:17:28.46
end and I can't do
it too much longer.
00:17:28.49\00:17:30.71
And keep turning and turn it.
00:17:35.39\00:17:37.78
Okay and backward
again, 10 more seconds of that,
00:17:37.81\00:17:47.97
and the 5, 4, 3, 2,
1. Arm up overhead, okay,
00:17:48.00\00:17:57.48
stretch back and bring
it over, and up and down,
00:17:57.51\00:18:03.40
and up and
down, and up and down.
00:18:03.43\00:18:08.72
The reason why
we've gone to this move
00:18:08.75\00:18:11.02
so many times and I
know both Jonathan and
00:18:11.05\00:18:13.54
Janet can appreciate it is this
00:18:13.57\00:18:15.56
one particular move
that allows us to keep
00:18:15.59\00:18:17.90
going with our
shoulders, but it gives us
00:18:17.93\00:18:20.97
little chance to
rest too. Both of them are
00:18:21.00\00:18:23.04
hardly acknowledging
agreement with this
00:18:23.07\00:18:25.22
then they probably think
we can just do this the rest
00:18:25.25\00:18:27.48
of the time and I
would be just fine.
00:18:27.51\00:18:29.56
What we using
this is a curve because
00:18:29.59\00:18:32.11
when we do
exercises with our shoulder
00:18:32.14\00:18:34.85
alone we are not
getting fatigue within just
00:18:34.88\00:18:37.26
a minute or so and
so we keep doing this
00:18:37.29\00:18:39.90
in order to allow us
to keep the workout going,
00:18:39.93\00:18:42.35
we haven't stop working
the muscles of the shoulder,
00:18:42.38\00:18:45.06
but we are given our
shoulders a little bit of
00:18:45.09\00:18:46.90
break and stretching
back of it feels really
00:18:46.93\00:18:49.06
good. It is best for me.
00:18:49.09\00:18:51.08
Unfortunately folks,
now we get to change again.
00:18:55.29\00:18:58.35
We are gonna
back to biceps again
00:18:58.38\00:18:59.84
while we are
curling up and flex up,
00:18:59.87\00:19:02.15
and flex up, and curl, and curl,
00:19:02.18\00:19:06.22
keep the thumbs
up, palms up, palms up,
00:19:06.25\00:19:10.56
palms up, squeeze the
biceps and up, and up, curl it,
00:19:10.59\00:19:19.22
curl it, and curl, and
curl, and curl, curl it up,
00:19:19.25\00:19:26.54
and up, and up,
and curl, and curl,
00:19:26.57\00:19:34.17
keep the elbows in one
spot just work in the biceps.
00:19:34.20\00:19:37.29
Okay, let's go little
slower now, slow, squeeze it,
00:19:37.32\00:19:42.05
flex, flex, flex, flex,
flex, so shift the arms up,
00:19:42.08\00:19:50.44
okay, now just
curl from that position.
00:19:50.47\00:19:52.48
Curl, and curl, and curl,
and curl, and curl, curl it,
00:19:52.51\00:20:01.25
curl it, curl it,
10 more, here is 1
00:20:01.28\00:20:07.85
and 2 and 3, 4, 5, 6,
7, 8, 9, hold it in that
00:20:07.88\00:20:19.47
position still, turn
your hands like we are doing a
00:20:19.50\00:20:21.48
chopping motion. Push
out, and push out, and push,
00:20:21.51\00:20:26.78
and push, flex the
triceps now, push, and push, and
00:20:26.81\00:20:32.66
push, and push, press it
out, and press, and press,
00:20:32.69\00:20:39.16
and press, again
push, push, 10 more times,
00:20:39.19\00:20:47.26
here is 1 and 2, little
slower, 3, 4, 5, 6, 7, 8, 9, 10.
00:20:47.29\00:21:02.39
Arms up over the
head, stretch back,
00:21:02.42\00:21:04.41
okay, and over and
up, and over and up,
00:21:04.44\00:21:10.75
and over and up, and
over up, over up, over and up,
00:21:10.78\00:21:21.42
and over and up,
over and up, down,
00:21:21.45\00:21:27.85
stretch back and
down, stretch back, down,
00:21:27.88\00:21:32.86
stretch back, down,
stretch back, and down,
00:21:32.89\00:21:37.89
stretch back, down and
back, and down and back,
00:21:37.92\00:21:44.14
and down and back,
and down and up, and down
00:21:44.17\00:21:50.16
and up, and down
and up, and down and up.
00:21:50.19\00:21:56.30
Arms back down to
side, raise up and down,
00:21:56.33\00:22:00.00
back to the chicken grill
Janet, and up, Jonathan up,
00:22:00.03\00:22:05.80
and up, and up, and up,
and up, and up, up, up, up,
00:22:05.83\00:22:18.74
and up, up, and up, raise
the arms and raise, and raise,
00:22:18.77\00:22:28.16
and raise, raise it
up, and up, and up, and up,
00:22:28.19\00:22:35.67
and raise, and raise, raise
it up, up, up, up, up, up, up.
00:22:35.70\00:22:49.10
We gonna keep it
going. We gonna try and do it
00:22:49.13\00:22:52.03
for one more minute.
It's like a home sprint.
00:22:52.06\00:22:57.64
Jonathan is still
smiling, that's good.
00:22:57.67\00:23:02.77
Shoulders are starting to
burn. We gonna keep it up.
00:23:06.94\00:23:09.89
For the sake of you at home.
00:23:09.92\00:23:12.07
You can't walk
around. So, we are gonna keep
00:23:12.10\00:23:16.38
pushing to help
you out. Now I can just
00:23:16.41\00:23:21.74
picture with hornbill,
well this isn't hornbill.
00:23:21.77\00:23:23.51
Why they are struggling so much?
00:23:23.54\00:23:26.56
Up, and up, and up,
and up, and up, and up,
00:23:29.51\00:23:36.79
20 more seconds, up
and up and up, this is like
00:23:36.82\00:23:43.49
our sprint home, Janet.
00:23:43.52\00:23:45.08
And 5 more
seconds. Okay, up over top.
00:23:51.73\00:23:57.72
Oh! Now cool down
time, okay, nice and gentle
00:23:57.75\00:24:02.04
down and up, and
down and up, and down
00:24:02.07\00:24:08.93
and up, and down
and up, and down and up,
00:24:08.96\00:24:15.44
and down and up.
Well, Jonathan I think
00:24:15.47\00:24:18.63
we are gonna make
it. Oh! As we always
00:24:18.66\00:24:24.69
say with aerobics
you wanna start out
00:24:24.72\00:24:27.16
gradual and we want
to go slow at the end,
00:24:27.19\00:24:30.06
so we are not
gonna have the advantage
00:24:30.09\00:24:32.03
of our legs to pump the
blood back to our heart,
00:24:32.06\00:24:34.66
but certainly by slowing
down even with the upper body.
00:24:34.69\00:24:37.43
We are still
accomplishing a similar concept.
00:24:37.46\00:24:40.16
Okay, we are
gonna 15 more seconds
00:24:41.76\00:24:43.78
and down to our last
5 and 4, 3, 2, 1, relax.
00:24:49.43\00:24:59.04
Okay, What I like you
to do is to fold your hands
00:24:59.07\00:25:02.29
in front of you.
We are gonna crunch
00:25:02.32\00:25:03.93
forward and then
lean back, crunch forward
00:25:03.96\00:25:08.11
and back, crunch
forward and back,
00:25:08.14\00:25:12.27
and crunch and
back, crunch forward,
00:25:12.30\00:25:16.41
use the abdomen and
back, and crunch and
00:25:16.44\00:25:19.66
back, and crunch and
back, crunch forward,
00:25:19.69\00:25:24.18
back, contract
and back, blow out and
00:25:24.21\00:25:29.34
back, blow out and
back, blow out and back,
00:25:29.37\00:25:34.25
blow out and
back, blow out and back,
00:25:34.28\00:25:38.90
and forward and
back, and forward and back,
00:25:38.93\00:25:43.62
and forward and
back, and forward and back,
00:25:43.65\00:25:48.17
and forward and
back, and forward and back,
00:25:48.20\00:25:52.61
and forward and
back, and forward and back,
00:25:52.64\00:25:57.29
forward and back,
and forward and back,
00:25:57.32\00:26:01.77
5 more times, here is 1
and 2 and 3 and 4 and 5.
00:26:01.80\00:26:16.84
Okay, now I want you
to just turn to your left,
00:26:16.87\00:26:19.34
put your left arm over
the edge of the chair there,
00:26:19.37\00:26:21.90
so it can help you
stretch, hold your stretch,
00:26:21.93\00:26:27.09
alright, now let's go
back the other direction,
00:26:30.81\00:26:33.54
and stretch, okay, good.
00:26:33.57\00:26:43.14
Now just turn
the head to the side,
00:26:45.69\00:26:46.66
and turn the other
way, and turn, and turn,
00:26:46.67\00:26:52.49
and turn, and turn, and
turn, look up, look down,
00:26:52.52\00:27:00.80
and up and down, and up
and down, and up and down,
00:27:00.83\00:27:11.19
and up and down,
alright. We are done.
00:27:11.22\00:27:16.16
You folks can
go ahead and leave.
00:27:16.19\00:27:18.34
As I have said so many
times where there is a will
00:27:20.27\00:27:22.51
there is a way.
Where there is no will
00:27:22.54\00:27:24.39
there is not way.
If you determine to
00:27:24.42\00:27:26.37
get in a exercise program done.
00:27:26.40\00:27:27.88
If you don't' have
the use of your legs
00:27:27.91\00:27:29.79
you can do that if
you have the determination
00:27:29.82\00:27:32.03
to do so, but do it
for the right reason.
00:27:32.06\00:27:34.50
Don't do it for your own glory
00:27:34.53\00:27:36.11
or for vanity sake.
Do it to glorify God with
00:27:36.14\00:27:38.82
your body and
then you, your return
00:27:38.85\00:27:41.23
can be a testimony
to those you come in
00:27:41.26\00:27:43.29
contact with might
have a similar battle
00:27:43.32\00:27:45.54
and remember to do
all things through Christ.
00:27:45.57\00:27:47.98
Philippines 4:13 says,
00:27:48.01\00:27:49.73
I can do all
things through Christ,
00:27:49.76\00:27:51.06
which strengthens me.
Thank you for joining us.
00:27:51.09\00:27:53.46
God bless you. We
will see you next time
00:27:53.49\00:27:54.56
on Body and Spirit Aerobics.
00:27:54.59\00:27:56.04