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.
00:10:26.12\00:10:27.79
How do you feel?
Good. Okay, good.
00:10:27.79\00:10:29.92
Now you may be feeling
a burn by now I imagine,
00:10:31.23\00:10:35.03
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,
00:11:00.72\00:11:03.39
and we let's go
forward one more time.
00:11:03.79\00:11:05.26
Now, let's go on the floor
here, just a second I want to go
00:11:06.03\00:11:08.46
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,
00:11:21.21\00:11:27.18
Lauren, do you have
it there? I have it.
00:11:27.18\00:11:28.68
You focus on Lauren again.
Okay, remember to step down
00:11:28.68\00:11:32.99
carefully, up, get
your arms out for balance.
00:11:32.99\00:11:36.69
Good. Now, we're going to do
to the rare, the next time rare.
00:11:42.36\00:11:50.47
Keep the leg as
straight as you can, very good.
00:11:54.48\00:11:59.71
Is that burning
good enough? Yep.
00:12:03.75\00:12:05.49
Like a little march.
Okay, let's do some marching.
00:12:05.49\00:12:08.86
March forwards
and then backwards.
00:12:09.79\00:12:13.93
Lauren, you can
just walk forwards.
00:12:14.73\00:12:16.06
Lets walk forwards. Very good,
00:12:16.83\00:12:19.33
and Andi,
you're going backwards.
00:12:20.00\00:12:21.37
Yep, we will be
going forwards again.
00:12:21.37\00:12:23.17
Okay, this time, we
will try and go to the top
00:12:28.34\00:12:30.81
without pausing, how about that?
00:12:30.81\00:12:31.98
Okay, can you do that?
Yep, so over the top, great,
00:12:31.98\00:12:36.92
now I will go over the top
again we will do some squats
00:12:37.32\00:12:39.05
on that side. Oh!
Guys want to practice that.
00:12:39.05\00:12:41.42
Let's do some
squats, put the leg up here
00:12:41.42\00:12:42.92
and we will squat down,
we will do eight squats two,
00:12:43.39\00:12:47.66
three, four, five, six, seven,
eight, that's it. I did nine.
00:12:48.90\00:13:03.45
Now, lets squat again and this
time do a side leg lift okay,
00:13:03.45\00:13:06.18
so we will squat side leg
rise, squat side leg rise,
00:13:06.18\00:13:12.09
squat side leg
rise, squat very good,
00:13:12.09\00:13:17.03
this really if you ski also,
this is very good for skiing
00:13:17.96\00:13:22.53
because you use these
muscles when you're skiing.
00:13:23.16\00:13:24.90
And if you hike like
I said anything outside
00:13:27.34\00:13:30.57
this really helps a lot.
Okay, now we do to the rare,
00:13:31.41\00:13:34.38
rare, very good,
do the rare okay.
00:13:34.38\00:13:38.78
Okay, very good,
let's march again,
00:13:41.98\00:13:45.95
to the front very
good, go to the back,
00:13:47.29\00:13:53.16
to the front oh! I think I'll
march on the floor for a while
00:13:55.06\00:13:58.67
get the burn out of my
leg, what do you think, Andi?
00:13:59.33\00:14:01.27
Let's get the
burn out of our legs.
00:14:01.27\00:14:02.74
Lets get the burn out yeah,
I think marching on the floor,
00:14:02.74\00:14:05.04
when you get tired
we are human, aren't we?
00:14:05.04\00:14:07.68
That's right. We
are flesh and blood,
00:14:07.68\00:14:09.68
we get tired too and
when your legs start to burn,
00:14:09.68\00:14:13.05
just walk on the floor
and this is gonna be very,
00:14:13.05\00:14:16.08
very, very good. Okay,
well we are going to do now
00:14:16.08\00:14:19.72
is we are going to go
back on the other side,
00:14:19.72\00:14:21.92
usually I like to do
this twice on each side.
00:14:21.92\00:14:24.39
So let's start walking Andi, on
the top of the step now again.
00:14:24.99\00:14:28.63
Yes, very good
then we will go back,
00:14:30.33\00:14:32.20
forwards we will go back and the
00:14:34.97\00:14:38.11
next time we
will go over the top.
00:14:38.11\00:14:39.87
Then now we go up to the side,
out, actually I don't wanna
00:14:42.48\00:14:46.18
squat this time, like this,
down and tap, good, very good.
00:14:46.18\00:14:51.29
I do this about eight times,
how many times is this so far?
00:14:54.92\00:14:57.56
Squat number five. Is
the number 5, okay good.
00:14:58.36\00:15:00.53
Six I think they began to
cheat. Seven and eight okay,
00:15:00.53\00:15:05.63
now let's do the
rare lift, rare lift
00:15:05.63\00:15:07.77
good, that was two,
here's number three,
00:15:09.67\00:15:12.24
lets have fun, number
four, good, this is number five,
00:15:13.31\00:15:16.18
have fun, number
six, number seven,
00:15:16.18\00:15:19.71
this is number eight.
Okay, now we will squat
00:15:20.58\00:15:22.98
this is half part
let's squat eight squats.
00:15:22.98\00:15:25.72
One, two, three, four,
five, six, seven, eight.
00:15:25.72\00:15:37.70
Okay, now we guys squat
and that side lift very good,
00:15:37.70\00:15:41.87
the side lift, side
lift again remember please
00:15:41.87\00:15:45.57
do this on the
floor, don't do it on
00:15:45.57\00:15:47.61
the stair initially, do
it on the floor just like
00:15:47.61\00:15:51.01
Lauren is doing over here.
Okay, then you do the rare,
00:15:51.01\00:15:55.38
the rare, this also
very good for balance,
00:15:56.32\00:15:59.35
very good, now we
will go to the left sides,
00:16:02.79\00:16:07.03
so let's march
first. March first,
00:16:07.03\00:16:10.03
then we will go to the right
afterwards then front and back
00:16:10.67\00:16:16.27
this time, we will come forward
00:16:17.54\00:16:19.74
and we will go
over the top, good.
00:16:20.71\00:16:24.41
And we will do the
same thing here again,
00:16:24.41\00:16:25.78
so we'll do the left leg lift,
00:16:25.78\00:16:27.28
very good.
00:16:31.29\00:16:32.25
So far it's six,
seven, eight good, rare.
00:16:38.26\00:16:44.53
Then we'll go to the
squats, eight squats,
00:16:52.24\00:16:54.68
three, four, five
good count with me six,
00:16:58.21\00:17:03.95
good, seven and
eight. Now, squat and rise,
00:17:03.95\00:17:09.76
squat and rise, squat,
you see these are repeated,
00:17:09.76\00:17:14.36
repetitive, keep counting girls,
00:17:14.36\00:17:16.56
because you want to make sure
we train these muscles seven
00:17:16.56\00:17:20.30
and eight. Now to the rare,
00:17:21.40\00:17:22.84
rare one, good, two,
three excellent, four,
00:17:23.61\00:17:30.05
five, six, seven, and eight.
Okay, now let's go over the top,
00:17:31.25\00:17:38.72
we will began on
this side now again okay,
00:17:38.99\00:17:41.59
what I want to do is have
fun going over the top, okay.
00:17:42.32\00:17:46.76
So at home, this is for fun.
00:17:47.36\00:17:48.93
If you like to play do this,
so Andi, while I practice first
00:17:49.46\00:17:52.77
I will tap up and
Lauren you can do on the floor
00:17:52.77\00:17:54.87
and tap down
we're gonna go over,
00:17:54.87\00:17:56.97
you do this three times,
remember we're gonna hop, hop,
00:17:56.97\00:18:01.88
is that fun?
Yep, tap three times,
00:18:01.88\00:18:05.38
tap three times third time
we go over the top of the hop,
00:18:05.38\00:18:11.62
tap up, see we are
doing some aerobic exercise,
00:18:12.35\00:18:15.02
two, and three, and
three, let's hop, good, tap,
00:18:15.02\00:18:20.90
you give a clap for joy yes,
then over the top with a hop
00:18:20.90\00:18:27.44
good tap up, tap down
00:18:27.44\00:18:30.97
three and over the
top very good, alright.
00:18:31.81\00:18:35.78
Now, wasn't that
fun? I like that.
00:18:35.78\00:18:37.08
Do you like doing
that well just do it again.
00:18:37.08\00:18:38.68
Okay, look at
her she is playing.
00:18:39.08\00:18:40.05
Okay, so now what we
want to do is now we gonna
00:18:40.48\00:18:43.79
be on the top and we are
going to be straightening
00:18:44.79\00:18:46.92
our legs back and then
knee lift on the other side.
00:18:46.92\00:18:50.69
So let me just show
you, we will be straightening
00:18:50.69\00:18:53.16
our legs and the knee lift here.
Straighten the leg knee lift
00:18:53.16\00:18:57.93
here and this is going
out to the back to the front.
00:18:57.93\00:19:00.84
Okay, so that's what we will
do, just put up on the step,
00:19:00.84\00:19:03.87
step then bent the knee,
step, bent the knee very good,
00:19:03.87\00:19:09.88
step bent the knee,
excellent, out balance pull in,
00:19:09.88\00:19:14.08
out balance, pull in good
out, balance pull in, good out,
00:19:14.08\00:19:19.09
good, out, pull in,
excellent this is, this fun hah?
00:19:19.09\00:19:26.63
Lot of fun Lyndi. Okay,
now what we are gonna do,
00:19:26.63\00:19:29.96
we gonna practice going
over top again with a hop,
00:19:30.93\00:19:32.93
because that's really
fun, it is, you like a kid.
00:19:33.23\00:19:35.67
So you all, do you all
want to feel like kids again?
00:19:36.71\00:19:38.94
Amen. Just kind of play.
00:19:38.94\00:19:40.28
Okay, so now let's get on
the floor and so let's just do
00:19:41.11\00:19:45.08
one more of these, like this.
00:19:45.08\00:19:46.75
This time we'll go
step and over the top,
00:19:47.22\00:19:50.25
step and over the
top, step and over the top
00:19:50.25\00:19:54.59
we can do faster,
get rhythm going to it.
00:19:55.49\00:19:58.69
Very good, excellent, actually,
it makes kind of better
00:20:01.76\00:20:06.63
breeze doesn't
it? Now this time,
00:20:06.63\00:20:09.64
we will go back to other
side and this time we will do
00:20:09.64\00:20:12.17
the extensions and
knee lifts on this side.
00:20:12.17\00:20:14.08
So we will step up with
the extension knee lift,
00:20:14.08\00:20:17.51
extension knee
lift, extension knee lift,
00:20:18.11\00:20:22.12
extension very
good, very good okay.
00:20:22.68\00:20:31.79
Okay, okay, does
that feel pretty good.
00:20:35.73\00:20:39.77
Yep, let's go over
the top, more breeze,
00:20:39.77\00:20:42.27
good back over the top,
back over the top more breeze,
00:20:42.27\00:20:48.38
good over the top, a
windmill, a fan may be,
00:20:48.38\00:20:51.28
one more after this,
this way and then stop.
00:20:51.28\00:20:54.52
Now, let me get a
extension knee lift,
00:20:54.52\00:20:57.12
extension knee
lift, extension knee lift.
00:20:57.12\00:21:01.56
Okay, very good, one
more extension knee lift,
00:21:03.86\00:21:08.26
extension knee lift. Very good,
00:21:08.26\00:21:12.17
keep this going, okay.
Now let's just do one more
00:21:14.77\00:21:20.41
over the top again.
Over the top, excellent,
00:21:20.41\00:21:24.78
over the top, this
time we will end up in our
00:21:24.78\00:21:26.88
left side and we will stay
there and we will get going.
00:21:26.88\00:21:29.22
Now this I want do this
time we're gonna do two hops,
00:21:31.72\00:21:33.52
we're gonna step up with
the tap and up with a tap,
00:21:33.52\00:21:36.16
up with a tap up
with a hop, up with a hop.
00:21:36.16\00:21:41.90
Okay, we gonna come out
with over the top move okay.
00:21:41.90\00:21:44.57
Okay, so we are gonna do up
with the top again three times,
00:21:44.57\00:21:46.40
tap up then over
the top for five times,
00:21:46.40\00:21:48.84
here we go, tap,
hop. Two, three, up yes,
00:21:48.84\00:21:57.38
hop tap up and hop,
tap up and hop next time
00:21:57.38\00:22:03.62
over the top
excellent, tap up and hop,
00:22:03.62\00:22:06.15
this gives you real
sense of accuracy too.
00:22:06.15\00:22:09.96
Then over the top,
over the top again over
00:22:09.96\00:22:13.19
the top yes and over the
top. Okay, now we gonna do
00:22:13.19\00:22:20.37
the insides of our legs
and this what we are gonna do
00:22:20.37\00:22:22.87
go up to the side, now
we gonna do is we will step
00:22:22.87\00:22:27.04
on the step to legs
out and this one out.
00:22:27.04\00:22:30.38
The inside of the leg, is
very hard to get this part
00:22:30.38\00:22:36.45
of the leg but we
will just do like that,
00:22:36.45\00:22:38.45
very good. Okay, return your leg
00:22:44.06\00:22:49.03
out as much as you
can, extend as straight
00:22:49.03\00:22:51.40
as you can okay,
okay let's do that
00:22:51.40\00:22:55.47
for a little bit and we
will go over the top again
00:22:55.47\00:22:57.91
and we wanna end up
doing on the other side.
00:22:57.91\00:23:00.24
So, one on the fourth
one we will go over the top,
00:23:00.24\00:23:05.01
three, four and over the
top. Okay, extension of the leg,
00:23:05.01\00:23:12.29
extend the leg, extend the
leg, very good, inner thigh,
00:23:12.29\00:23:18.03
inner thigh, inner
thigh, inner thigh.
00:23:18.03\00:23:22.26
Very good. Okay, this time,
00:23:26.20\00:23:33.34
let's go over the
top just do tap up,
00:23:33.34\00:23:38.21
tap down, tap up, tap
down, tap up, tap down,
00:23:38.21\00:23:42.08
Up down get over
the top over the top,
00:23:42.08\00:23:47.09
over the top, over the top,
over the top, Stay here okay,
00:23:47.09\00:23:53.36
now step inner thigh again,
inner thigh, over the thigh,
00:23:53.36\00:23:58.37
inner thigh.
Very good inner thigh,
00:23:58.37\00:24:02.37
we're gonna work
these muscles here,
00:24:02.37\00:24:05.04
kick that can
out of the way. Okay,
00:24:05.04\00:24:09.91
okay, okay, so we go
over the top again one more,
00:24:15.05\00:24:20.99
over the top good five
times over the top three,
00:24:23.09\00:24:29.03
two, there's one.
We do one more time
00:24:29.03\00:24:33.03
to bent on other
side one here now step up,
00:24:33.03\00:24:36.07
step up with inner
thigh, inner thigh.
00:24:36.07\00:24:40.61
Okay, one more
thing I want to do,
00:24:44.21\00:24:45.25
only one more thing we
want to do some knee lifts
00:24:45.25\00:24:47.82
and some lunges and
this is how we'll do it,
00:24:47.82\00:24:50.32
we will step up with a
knee lift and back and lunge,
00:24:50.32\00:24:54.89
step up with a knee
lift and back and lunge,
00:24:54.89\00:24:57.93
step up with a
knee lift. And remember,
00:24:57.93\00:25:00.23
please do this on the floor
just like that Lauren is doing.
00:25:00.23\00:25:04.40
Okay, good.
00:25:05.10\00:25:07.97
Okay, good for lunge,
00:25:10.54\00:25:14.81
that lunge get you
heel, so you can stretch your
00:25:14.81\00:25:18.01
Achilles tendon.
Okay, now let's do one more
00:25:18.01\00:25:22.28
over the top, over
the top five times,
00:25:22.28\00:25:24.95
over the top, over the
top. Three. And two, one.
00:25:24.95\00:25:31.29
Now, stay right
here, this time I can do
00:25:31.29\00:25:33.40
up on this leg, this leg goes up
00:25:33.40\00:25:35.46
and this one goes
back, this one goes up,
00:25:35.46\00:25:38.60
this one
excellent you guys have it.
00:25:38.60\00:25:41.00
You're professionals,
all right, very good.
00:25:41.00\00:25:45.24
Okay, let's just do this
for a little bit stretching
00:25:48.34\00:25:51.21
that Achilles and
the calf by the way.
00:25:51.21\00:25:53.78
So, it's a good calf
stretch and get your arms moving
00:25:53.78\00:25:58.62
like that, get your heart rate
00:25:58.62\00:26:00.29
up just a little bit. Okay,
let's do a couple of tap downs,
00:26:00.29\00:26:04.33
up and down and over the tops
in that way we will cool down.
00:26:04.33\00:26:07.00
Okay, so here we go tap up
jump, two, three, over the top,
00:26:07.00\00:26:15.67
over the top. We are children,
00:26:15.67\00:26:18.34
okay, very good let's top up
the down jump top up and hop.
00:26:18.34\00:26:25.31
Top up and hop, top up and hop,
00:26:25.31\00:26:28.95
then over the top, excellent,
00:26:28.95\00:26:31.15
over the top then the last time
and let's walk on the floor.
00:26:31.15\00:26:37.13
I'm exhausted. I hope
you left yourself out,
00:26:37.13\00:26:40.66
you got your legs a
little stronger for those hikes,
00:26:40.66\00:26:43.23
I love to be outside, I
love to hike I have done
00:26:43.23\00:26:47.20
a lot of backpacking.
There is nothing like weak
00:26:47.20\00:26:49.87
quadriceps muscles and
so we like to make sure
00:26:49.87\00:26:54.91
that you arrange health all over
your body and these exercises
00:26:54.91\00:26:58.81
were designed to
improve that strength.
00:26:58.81\00:27:01.02
What I like to do again as we
close and we were cooling down
00:27:01.02\00:27:05.62
is to remind you of the text
that I used at the beginning
00:27:05.62\00:27:08.46
Thus says the Lord,
cursed is the man who trusts
00:27:08.46\00:27:12.73
in man and makes
flesh his strength,
00:27:12.73\00:27:15.26
whose heart departs from
the Lord for he shall be like
00:27:15.26\00:27:18.77
a shrub in the desert, and
shall not see when good comes,
00:27:18.77\00:27:22.90
but shall inhabit the parched
places of the wilderness.
00:27:22.90\00:27:26.68
In a salt land
which is not inhabited,
00:27:26.68\00:27:29.28
on the other
hand, I love this part.
00:27:29.78\00:27:31.91
Blessed is the man who trusts
in the Lord and whose hope
00:27:31.91\00:27:35.75
is the Lord, for he
shall be like a tree
00:27:35.75\00:27:40.46
planted by the waters
which spreads out its roots
00:27:40.46\00:27:45.13
by the river, and will
not fear when heat comes.
00:27:45.13\00:27:48.23
But its leaf will be
green, and will not be anxious
00:27:48.23\00:27:51.67
in the year of drought.
Nor will cease yielding fruit.
00:27:51.67\00:27:55.40
Praise the Lord,
and I pray that you have
00:27:55.40\00:27:58.14
exercised with us today,
that you have had a tremendous
00:27:58.14\00:28:02.44
blessing from exercising.
I urge you again to memorize
00:28:02.44\00:28:05.75
scripture as you exercise,
and may God richly bless you
00:28:05.75\00:28:09.98
in everything that you do.
00:28:09.98\00:28:11.75