The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Is hiking one of your
passions? Would you love to hike
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with the greatest of ease,
if that's the case, tune in.
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Welcome to Body
and Spirit Aerobics.
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I am Lyndi Schwartz,
and I'm pleased to be here
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with you and I'm glad
that you've joined me.
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I'm a physician
from Kettering, Ohio,
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an Internal Medicine
Physician. And with me today
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I have two wonderful
guests. First of all,
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I have Lauren
Rittenhouse, a cellist,
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an accomplished
cellist, also a mom,
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and an aerobics
instructor. And then I have
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my twin sister of 54 years.
And she is from Massachusetts.
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She is also a
physician and we are pleased
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to be with you here today.
We are going to be working
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on our legs for
strength. But before I do,
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I like to share a short text
with you which has come to mean
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so much to me, and it is found
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in Jeremiah
Chapter 17 verses 5:8,
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Thus says the Lord,
cursed is the man who trusts
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in man and makes
flesh his strength.
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Whose heart
departs from the Lord,
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for he shall be like
a shrub in the desert,
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and shall not
see when good comes,
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but shall inhabit the parched
places of the wilderness.
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In a salt land
which is not inhabited.
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On the other hand,
here's the good news.
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Blessed is the man
who trusts in the Lord
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and whose hope is the
Lord, for he shall be like
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a tree planted by the waters,
which spreads out its roots
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by the river, and will
not fear when heat comes,
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but its leaf will be
green, and will not be anxious
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in the year of
drought. Nor will cease
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from yielding fruit.
I've memorized this passage
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and I want to
encourage you as well,
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to memorize scripture
especially as you exercise.
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You can practice rehearsing
your text, as you exercise.
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And today, we are going
to be working on our legs.
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An inspiration to me
has been a lady by the name
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of Hulda Crooks, for
those of you who don't know
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Hulda Crooks, do you
guys know Hulda Crooks?
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Do you know, oh! Yes, of course.
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Hulda Crooks was 70 years
old when she began to run,
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prior to that time,
she thought she would
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probably die
young. She end up living
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to the right
old young age of 90,
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but she end up climbing a number
of mountains around the world.
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When she was in her
80s she climbed Mount Fuji
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not once or twice
but multiple times,
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as I recall it might
have been up to eight times.
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And she received various
medals from the president
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for this incredible
health that she experienced.
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One thing that
she did was a diet,
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but she also involved
herself in heavy exercise.
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Like I said, she began
to run of the age of 70.
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Nobody is too old to
engage in at least moderate,
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if not vigorous,
physical activity.
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And so today, we
are going to demonstrate
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some strengthening
exercises for the legs,
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that will enable us to
climb over the boulders
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that we encounter
while we are hiking,
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and also to allow
us to climb hills.
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So let's start with marching.
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So we will just
march for a little bit.
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Lauren, today is
going to demonstrate
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how this can be done on the
floor because the nice thing
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about this will be
strengthening our legs.
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The first time I did
this, these series of exercises
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my legs were so
sore the next morning,
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so they will restrengthened
and tone your lower extremities.
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So Lauren will do, will show
how to do this on the floor.
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We will use the step to
show how this can also be done
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on a step, on a step, to
increase the aerobic exercise
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and even you
have greater strength,
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you would even want to probably
move from doing the floor
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to the step, as
the months go along.
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Don't do it all at once.
Again, if there is some move
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that you cannot
do, please just return
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to this very simple walk
and walk with your the balls
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of your feet first on the ground
and then lower your heels,
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be very careful
not to hurt your feet.
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What we want to do first
of all is just to show you
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how to step up on a
step very carefully.
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As you step on the
step, always look at the step
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to make sure that
your foot is planted safely
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and securely on the step.
So, lets go up the step Andi,
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like this and then
down to the other side.
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Now what I want you to
do this time to go over
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to the other side.
So we'll go up and down
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on the other side, up
and down on the other side,
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very good. Up again on the step
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and down on the
other side, up and down.
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Now this time, what I
want to do is just tap up
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a little bit and
stay on this side,
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and we'll begin
to do some exercises
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to strengthen that knee.
The first thing we're going
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to do is to lift that
knee. So we will step up on
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the step three
times, upon the step
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and then back
down, good, very good.
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Up on the step and back
down, very good, excellent,
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three times, this is
third time and back down.
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Next time, up on the
step this time lift the knee
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and then back
down the step okay.
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You shouldn't feel
too much of strain there,
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so step up again and lift the
knee and back down like this.
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So if you can step
on the step on the floor
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just go like this
like that, lift that knee,
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that strengthens that muscle.
Again, let's do it, three times,
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tap three times, very good.
And then on the fourth time
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we will lift our
leg like that okay,
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now we gonna go to the
other side and do the other leg,
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you always lift the outside leg
each step with the inside leg.
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Let's go over the top this
time, up and over, very good.
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Step up three times, step
up three times, very good.
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Step up three times, this
time we will lift our knee,
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the out side knee
out okay, very good.
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Okay, do I get
three times again,
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down again, very good, the
third time that is next time
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we will lift our.
Oh! Okay, very good.
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Okay, now the next time
we are gonna do is gonna lift
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both our knees. Let me show
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what we are going
to do, we'll step up
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and like this step
down, keep this leg
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and lift this leg up
okay. Just like that up and down
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lift this leg.
This really strengthens
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not just that the thigh muscle,
but also the gluteal muscles.
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When you're hiking and climbing
you need all of this area
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to be hiking and
climbing in. So let's try this,
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so let's do this
again what we will do
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is we'll step on the
step, we will lift this leg,
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next leg up and
then step on the floor
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and then go over the
top, do the other side okay.
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So, here we go
step up lift the leg
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and then down step
up, this time we go over.
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Okay, we will step up lift
the knee down lift the knee,
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you feel a little bit of burn
with that right now too okay.
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So let's do again
we will do both knees,
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up, down, up, down, and tap down
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this time go over the top.
Okay, step up put the leg up,
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down, up, once
more and tap down.
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Okay, let's go over.
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Very good, okay,
let's go over the top again
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just to practice
that, alright let's move on
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and at this point we
will move on and let's go over
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the top here again just
to practice okay, very good.
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This time what we are
going to do is some rises
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of our legs extended, so let
me show you on the floor first.
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We will go up to the
step and extend our leg,
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should not really hurts,
step up over and lift the leg
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and we're going do
the another step so
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we will stand over
here, step up on the step,
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lift the leg okay, very good,
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step up on the step again down,
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up on the step, very good,
hold that as long as you can.
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Okay, then I will
do the step again,
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there you go up on the
step lift down and the tap
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and always come down and
tap, back up again down and tap.
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Okay, now this time we
are going to get involved
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the gluteal muscles and so this
time what we are going to do
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is a rare leg lift and
so what we are going to do
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is we're gonna extend our
leg to the back like this.
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Okay, to the back very
good. Very good, alright.
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And this gets to your gluteal
muscle can you feel it there?
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Lauren, can you feel
that? Yeah, I can feel it.
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Andi, can you
feel that? Yes, I can.
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That's gonna be a burn
tomorrow morning trust me,
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you're gonna feel it
burn. Again, please focus
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also on Lauren, she is
doing this on the floor.
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Okay, now what we are going
to do after little while here
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we will do two more of these,
here's the first one, very good,
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second one next
time we will just hold
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this leg right here on the step
and Lauren, just keep both legs
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on the floor.
We're gonna just squat,
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everyone loves squatting,
right? So we are going to squat
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and strengthened
these muscles in ours legs.
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Let's do some, some squatting,
squat we'll do eight times.
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One, two, three, four,
five, six, seven, and eight.
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Next time come up and we will
do a rare leg lift squat down,
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and a rare leg lift,
step down and a rare leg lift
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and the one thing I want
to do is to look at that leg,
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oh, don't do that.
Rare leg lift down,
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rare leg lift very good, okay.
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And then what we want to
do now is do a side leg lift,
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to the side put
your arm out for balance.
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Arm out for
balanced, very good, excellent.
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How do you feel?
Good. Okay, good.
00:10:27.81\00:10:29.96
Now you may be feeling
a burn by now I imagine,
00:10:31.24\00:10:35.07
so let's just march a
little bit and Lauren will march
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on the floor and we use the step
to involve the marching okay.
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We will march on
the step like this
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and just march on the
floor catch your breath,
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forwards, backwards
and you began to feel
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this in this thigh don't you,
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Andi, is that burning
there, right? That's right.
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It type of fun now, yes. Okay,
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and we let's go
forward one more time.
00:11:03.82\00:11:05.29
Now, let's go on the floor
here, just a second I want to go
00:11:06.05\00:11:08.52
over the top, so
let's go up on the step up
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and over the top and repeat
this whole thing on this side.
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Okay, so here we go,
we're gonna step up on the step
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side lift down,
step up on the step,
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side lift down,
up, down, up, down,
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Lauren, do you have
it there? I have it.
00:11:27.22\00:11:28.70
You focus on Lauren again.
Okay, remember to step down
00:11:28.71\00:11:32.99
carefully, up, get
your arms out for balance.
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Good. Now, we're going to do
to the rare, the next time rare.
00:11:42.41\00:11:50.50
Keep the leg as
straight as you can, very good.
00:11:54.51\00:11:59.76
Is that burning
good enough? Yep.
00:12:03.79\00:12:05.52
Like a little march.
Okay, let's do some marching.
00:12:05.53\00:12:08.89
March forwards
and then backwards.
00:12:09.80\00:12:13.96
Lauren, you can
just walk forwards.
00:12:14.85\00:12:16.10
Lets walk forwards. Very good,
00:12:16.88\00:12:19.37
and Andi,
you're going backwards.
00:12:20.05\00:12:21.41
Yep, we will be
going forwards again.
00:12:21.42\00:12:23.21
Okay, this time, we
will try and go to the top
00:12:28.39\00:12:30.83
without pausing, how about that?
00:12:30.84\00:12:31.99
Okay, can you do that?
Yep, so over the top, great,
00:12:32.00\00:12:36.95
now I will go over the top
again we will do some squats
00:12:37.34\00:12:39.07
on that side. Oh!
Guys want to practice that.
00:12:39.08\00:12:41.45
Let's do some
squats, put the leg up here
00:12:41.46\00:12:42.96
and we will squat down,
we will do eight squats two,
00:12:43.42\00:12:47.73
three, four, five, six, seven,
eight, that's it. I did nine.
00:12:49.03\00:13:03.48
Now, lets squat again and this
time do a side leg lift okay,
00:13:03.49\00:13:06.19
so we will squat side leg
rise, squat side leg rise,
00:13:06.20\00:13:12.09
squat side leg
rise, squat very good,
00:13:12.10\00:13:17.05
this really if you ski also,
this is very good for skiing
00:13:17.97\00:13:22.59
because you use these
muscles when you're skiing.
00:13:23.23\00:13:24.95
And if you hike like
I said anything outside
00:13:27.38\00:13:30.63
this really helps a lot.
Okay, now we do to the rare,
00:13:31.46\00:13:34.40
rare, very good,
do the rare okay.
00:13:34.41\00:13:38.80
Okay, very good,
let's march again,
00:13:42.03\00:13:45.99
to the front very
good, go to the back,
00:13:47.33\00:13:53.18
to the front oh! I think I'll
march on the floor for a while
00:13:55.13\00:13:58.72
get the burn out of my
leg, what do you think, Andi?
00:13:59.39\00:14:01.30
Let's get the
burn out of our legs.
00:14:01.31\00:14:02.76
Lets get the burn out yeah,
I think marching on the floor,
00:14:02.77\00:14:05.06
when you get tired
we are human, aren't we?
00:14:05.07\00:14:07.71
That's right. We
are flesh and blood,
00:14:07.72\00:14:09.70
we get tired too and
when your legs start to burn,
00:14:09.71\00:14:13.07
just walk on the floor
and this is gonna be very,
00:14:13.08\00:14:16.11
very, very good. Okay,
well we are going to do now
00:14:16.12\00:14:19.74
is we are going to go
back on the other side,
00:14:19.75\00:14:21.94
usually I like to do
this twice on each side.
00:14:21.95\00:14:24.42
So let's start walking Andi, on
the top of the step now again.
00:14:25.01\00:14:28.67
Yes, very good
then we will go back,
00:14:30.37\00:14:32.24
forwards we will go back and the
00:14:35.00\00:14:38.13
next time we
will go over the top.
00:14:38.14\00:14:39.91
Then now we go up to the side,
out, actually I don't wanna
00:14:42.52\00:14:46.20
squat this time, like this,
down and tap, good, very good.
00:14:46.21\00:14:51.32
I do this about eight times,
how many times is this so far?
00:14:54.96\00:14:57.58
Squat number five. Is
the number 5, okay good.
00:14:58.37\00:15:00.54
Six I think they began to
cheat. Seven and eight okay,
00:15:00.55\00:15:05.68
now let's do the
rare lift, rare lift
00:15:05.69\00:15:07.80
good, that was two,
here's number three,
00:15:09.71\00:15:12.28
lets have fun, number
four, good, this is number five,
00:15:13.35\00:15:16.19
have fun, number
six, number seven,
00:15:16.20\00:15:19.74
this is number eight.
Okay, now we will squat
00:15:20.61\00:15:22.99
this is half part
let's squat eight squats.
00:15:23.00\00:15:25.75
One, two, three, four,
five, six, seven, eight.
00:15:25.76\00:15:37.74
Okay, now we guys squat
and that side lift very good,
00:15:37.75\00:15:41.92
the side lift, side
lift again remember please
00:15:41.93\00:15:45.60
do this on the
floor, don't do it on
00:15:45.61\00:15:47.64
the stair initially, do
it on the floor just like
00:15:47.65\00:15:51.03
Lauren is doing over here.
Okay, then you do the rare,
00:15:51.04\00:15:55.40
the rare, this also
very good for balance,
00:15:56.37\00:15:59.37
very good, now we
will go to the left sides,
00:16:02.81\00:16:07.03
so let's march
first. March first,
00:16:07.04\00:16:10.09
then we will go to the right
afterwards then front and back
00:16:10.73\00:16:16.30
this time, we will come forward
00:16:17.58\00:16:19.77
and we will go
over the top, good.
00:16:20.76\00:16:24.45
And we will do the
same thing here again,
00:16:24.46\00:16:25.81
so we'll do the left leg lift,
00:16:25.82\00:16:27.31
very good.
00:16:31.31\00:16:32.28
So far it's six,
seven, eight good, rare.
00:16:38.27\00:16:44.58
Then we'll go to the
squats, eight squats,
00:16:52.28\00:16:54.71
three, four, five
good count with me six,
00:16:58.26\00:17:03.97
good, seven and
eight. Now, squat and rise,
00:17:03.98\00:17:09.76
squat and rise, squat,
you see these are repeated,
00:17:09.77\00:17:14.40
repetitive, keep counting girls,
00:17:14.41\00:17:16.60
because you want to make sure
we train these muscles seven
00:17:16.61\00:17:20.35
and eight. Now to the rare,
00:17:21.45\00:17:22.88
rare one, good, two,
three excellent, four,
00:17:23.66\00:17:30.09
five, six, seven, and eight.
Okay, now let's go over the top,
00:17:31.34\00:17:38.74
we will began on
this side now again okay,
00:17:39.03\00:17:41.61
what I want to do is have
fun going over the top, okay.
00:17:42.35\00:17:46.77
So at home, this is for fun.
00:17:47.38\00:17:48.98
If you like to play do this,
so Andi, while I practice first
00:17:49.52\00:17:52.81
I will tap up and
Lauren you can do on the floor
00:17:52.82\00:17:54.91
and tap down
we're gonna go over,
00:17:54.92\00:17:57.00
you do this three times,
remember we're gonna hop, hop,
00:17:57.01\00:18:01.90
is that fun?
Yep, tap three times,
00:18:01.91\00:18:05.41
tap three times third time
we go over the top of the hop,
00:18:05.42\00:18:11.66
tap up, see we are
doing some aerobic exercise,
00:18:12.38\00:18:15.05
two, and three, and
three, let's hop, good, tap,
00:18:15.06\00:18:20.91
you give a clap for joy yes,
then over the top with a hop
00:18:20.92\00:18:27.46
good tap up, tap down
00:18:27.47\00:18:31.00
three and over the
top very good, alright.
00:18:31.85\00:18:35.79
Now, wasn't that
fun? I like that.
00:18:35.80\00:18:37.11
Do you like doing
that well just do it again.
00:18:37.12\00:18:38.73
Okay, look at
her she is playing.
00:18:39.11\00:18:40.08
Okay, so now what we
want to do is now we gonna
00:18:40.51\00:18:43.81
be on the top and we are
going to be straightening
00:18:44.86\00:18:46.94
our legs back and then
knee lift on the other side.
00:18:46.95\00:18:50.70
So let me just show
you, we will be straightening
00:18:50.71\00:18:53.17
our legs and the knee lift here.
Straighten the leg knee lift
00:18:53.18\00:18:57.96
here and this is going
out to the back to the front.
00:18:57.97\00:19:00.88
Okay, so that's what we will
do, just put up on the step,
00:19:00.89\00:19:03.91
step then bent the knee,
step, bent the knee very good,
00:19:03.92\00:19:09.90
step bent the knee,
excellent, out balance pull in,
00:19:09.91\00:19:14.11
out balance, pull in good
out, balance pull in, good out,
00:19:14.12\00:19:19.09
good, out, pull in,
excellent this is, this fun hah?
00:19:19.10\00:19:26.64
Lot of fun Lyndi. Okay,
now what we are gonna do,
00:19:26.65\00:19:30.03
we gonna practice going
over top again with a hop,
00:19:30.97\00:19:32.99
because that's really
fun, it is, you like a kid.
00:19:33.28\00:19:35.70
So you all, do you all
want to feel like kids again?
00:19:36.76\00:19:38.97
Amen. Just kind of play.
00:19:38.98\00:19:40.32
Okay, so now let's get on
the floor and so let's just do
00:19:41.14\00:19:45.12
one more of these, like this.
00:19:45.13\00:19:46.78
This time we'll go
step and over the top,
00:19:47.24\00:19:50.28
step and over the
top, step and over the top
00:19:50.29\00:19:54.61
we can do faster,
get rhythm going to it.
00:19:55.51\00:19:58.70
Very good, excellent, actually,
it makes kind of better
00:20:01.80\00:20:06.67
breeze doesn't
it? Now this time,
00:20:06.68\00:20:09.66
we will go back to other
side and this time we will do
00:20:09.67\00:20:12.20
the extensions and
knee lifts on this side.
00:20:12.21\00:20:14.10
So we will step up with
the extension knee lift,
00:20:14.11\00:20:17.54
extension knee
lift, extension knee lift,
00:20:18.16\00:20:22.16
extension very
good, very good okay.
00:20:22.70\00:20:31.80
Okay, okay, does
that feel pretty good.
00:20:35.78\00:20:39.80
Yep, let's go over
the top, more breeze,
00:20:39.81\00:20:42.31
good back over the top,
back over the top more breeze,
00:20:42.32\00:20:48.42
good over the top, a
windmill, a fan may be,
00:20:48.43\00:20:51.31
one more after this,
this way and then stop.
00:20:51.32\00:20:54.55
Now, let me get a
extension knee lift,
00:20:54.56\00:20:57.13
extension knee
lift, extension knee lift.
00:20:57.14\00:21:01.57
Okay, very good, one
more extension knee lift,
00:21:03.87\00:21:08.29
extension knee lift. Very good,
00:21:08.30\00:21:12.23
keep this going, okay.
Now let's just do one more
00:21:14.82\00:21:20.45
over the top again.
Over the top, excellent,
00:21:20.46\00:21:24.81
over the top, this
time we will end up in our
00:21:24.82\00:21:26.92
left side and we will stay
there and we will get going.
00:21:26.93\00:21:29.25
Now this I want do this
time we're gonna do two hops,
00:21:31.74\00:21:33.55
we're gonna step up with
the tap and up with a tap,
00:21:33.56\00:21:36.16
up with a tap up
with a hop, up with a hop.
00:21:36.17\00:21:41.94
Okay, we gonna come out
with over the top move okay.
00:21:41.95\00:21:44.59
Okay, so we are gonna do up
with the top again three times,
00:21:44.60\00:21:46.45
tap up then over
the top for five times,
00:21:46.46\00:21:48.87
here we go, tap,
hop. Two, three, up yes,
00:21:48.88\00:21:57.41
hop tap up and hop,
tap up and hop next time
00:21:57.42\00:22:03.63
over the top
excellent, tap up and hop,
00:22:03.64\00:22:06.17
this gives you real
sense of accuracy too.
00:22:06.18\00:22:09.98
Then over the top,
over the top again over
00:22:09.99\00:22:13.20
the top yes and over the
top. Okay, now we gonna do
00:22:13.21\00:22:20.40
the insides of our legs
and this what we are gonna do
00:22:20.41\00:22:22.91
go up to the side, now
we gonna do is we will step
00:22:22.92\00:22:27.06
on the step to legs
out and this one out.
00:22:27.07\00:22:30.39
The inside of the leg, is
very hard to get this part
00:22:30.40\00:22:36.47
of the leg but we
will just do like that,
00:22:36.48\00:22:38.48
very good. Okay, return your leg
00:22:44.08\00:22:49.07
out as much as you
can, extend as straight
00:22:49.08\00:22:51.44
as you can okay,
okay let's do that
00:22:51.45\00:22:55.49
for a little bit and we
will go over the top again
00:22:55.50\00:22:57.93
and we wanna end up
doing on the other side.
00:22:57.94\00:23:00.27
So, one on the fourth
one we will go over the top,
00:23:00.28\00:23:05.04
three, four and over the
top. Okay, extension of the leg,
00:23:05.05\00:23:12.29
extend the leg, extend the
leg, very good, inner thigh,
00:23:12.30\00:23:18.04
inner thigh, inner
thigh, inner thigh.
00:23:18.05\00:23:22.30
Very good. Okay, this time,
00:23:26.25\00:23:33.38
let's go over the
top just do tap up,
00:23:33.39\00:23:38.23
tap down, tap up, tap
down, tap up, tap down,
00:23:38.24\00:23:42.12
Up down get over
the top over the top,
00:23:42.13\00:23:47.10
over the top, over the top,
over the top, Stay here okay,
00:23:47.11\00:23:53.37
now step inner thigh again,
inner thigh, over the thigh,
00:23:53.38\00:23:58.40
inner thigh.
Very good inner thigh,
00:23:58.41\00:24:02.42
we're gonna work
these muscles here,
00:24:02.43\00:24:05.06
kick that can
out of the way. Okay,
00:24:05.07\00:24:09.95
okay, okay, so we go
over the top again one more,
00:24:15.08\00:24:21.01
over the top good five
times over the top three,
00:24:23.10\00:24:29.06
two, there's one.
We do one more time
00:24:29.07\00:24:33.06
to bent on other
side one here now step up,
00:24:33.07\00:24:36.09
step up with inner
thigh, inner thigh.
00:24:36.10\00:24:40.64
Okay, one more
thing I want to do,
00:24:44.26\00:24:45.33
only one more thing we
want to do some knee lifts
00:24:45.34\00:24:47.85
and some lunges and
this is how we'll do it,
00:24:47.86\00:24:50.35
we will step up with a
knee lift and back and lunge,
00:24:50.36\00:24:54.92
step up with a knee
lift and back and lunge,
00:24:54.93\00:24:57.93
step up with a
knee lift. And remember,
00:24:57.94\00:25:00.24
please do this on the floor
just like that Lauren is doing.
00:25:00.25\00:25:04.46
Okay, good.
00:25:05.14\00:25:08.03
Okay, good for lunge,
00:25:10.57\00:25:14.83
that lunge get you
heel, so you can stretch your
00:25:14.84\00:25:18.04
Achilles tendon.
Okay, now let's do one more
00:25:18.05\00:25:22.29
over the top, over
the top five times,
00:25:22.30\00:25:24.96
over the top, over the
top. Three. And two, one.
00:25:24.97\00:25:31.31
Now, stay right
here, this time I can do
00:25:31.32\00:25:33.40
up on this leg, this leg goes up
00:25:33.41\00:25:35.52
and this one goes
back, this one goes up,
00:25:35.53\00:25:38.64
this one
excellent you guys have it.
00:25:38.65\00:25:41.05
You're professionals,
all right, very good.
00:25:41.06\00:25:45.29
Okay, let's just do this
for a little bit stretching
00:25:48.39\00:25:51.24
that Achilles and
the calf by the way.
00:25:51.25\00:25:53.81
So, it's a good calf
stretch and get your arms moving
00:25:53.82\00:25:58.64
like that, get your heart rate
00:25:58.65\00:26:00.32
up just a little bit. Okay,
let's do a couple of tap downs,
00:26:00.33\00:26:04.33
up and down and over the tops
in that way we will cool down.
00:26:04.34\00:26:07.00
Okay, so here we go tap up
jump, two, three, over the top,
00:26:07.01\00:26:15.72
over the top. We are children,
00:26:15.73\00:26:18.36
okay, very good let's top up
the down jump top up and hop.
00:26:18.37\00:26:25.34
Top up and hop, top up and hop,
00:26:25.35\00:26:28.97
then over the top, excellent,
00:26:28.98\00:26:31.16
over the top then the last time
and let's walk on the floor.
00:26:31.17\00:26:37.15
I'm exhausted. I hope
you left yourself out,
00:26:37.16\00:26:40.68
you got your legs a
little stronger for those hikes,
00:26:40.69\00:26:43.28
I love to be outside, I
love to hike I have done
00:26:43.29\00:26:47.24
a lot of backpacking.
There is nothing like weak
00:26:47.25\00:26:49.92
quadriceps muscles and
so we like to make sure
00:26:49.93\00:26:54.93
that you arrange health all over
your body and these exercises
00:26:54.94\00:26:58.83
were designed to
improve that strength.
00:26:58.84\00:27:01.03
What I like to do again as we
close and we were cooling down
00:27:01.04\00:27:05.64
is to remind you of the text
that I used at the beginning
00:27:05.65\00:27:08.48
Thus says the Lord,
cursed is the man who trusts
00:27:08.49\00:27:12.73
in man and makes
flesh his strength,
00:27:12.74\00:27:15.31
whose heart departs from
the Lord for he shall be like
00:27:15.32\00:27:18.82
a shrub in the desert, and
shall not see when good comes,
00:27:18.83\00:27:22.95
but shall inhabit the parched
places of the wilderness.
00:27:22.96\00:27:26.71
In a salt land
which is not inhabited,
00:27:26.72\00:27:29.30
on the other
hand, I love this part.
00:27:29.83\00:27:31.95
Blessed is the man who trusts
in the Lord and whose hope
00:27:31.96\00:27:35.77
is the Lord, for he
shall be like a tree
00:27:35.78\00:27:40.48
planted by the waters
which spreads out its roots
00:27:40.49\00:27:45.13
by the river, and will
not fear when heat comes.
00:27:45.14\00:27:48.28
But its leaf will be
green, and will not be anxious
00:27:48.29\00:27:51.69
in the year of drought.
Nor will cease yielding fruit.
00:27:51.70\00:27:55.44
Praise the Lord,
and I pray that you have
00:27:55.45\00:27:58.16
exercised with us today,
that you have had a tremendous
00:27:58.17\00:28:02.46
blessing from exercising.
I urge you again to memorize
00:28:02.47\00:28:05.76
scripture as you exercise,
and may God richly bless you
00:28:05.77\00:28:10.01
in everything that you do.
00:28:10.02\00:28:11.78