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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Do you want to have
more balance, more agility,
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more endurance?
Perhaps you have a dream,
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maybe you want
to win a marathon.
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Stay tuned and we
will help you with that.
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Hello and welcome to
Body and Spirit Aerobics.
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My name is Andi Hunsaker,
and today our program is
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"Running With Endurance."
I would like to introduce
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my guest first of all, to
my right is Lauren Rittenhouse,
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who has been a dear
friend for quite some time.
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We've gone sailing together.
We had some great times
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sailing the Caribbean
together, it was a great trip.
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We almost flew home, the
boys were doing so poorly.
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There at my right hand
side is my twin sister,
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also on the sailing
tip. She is also physician
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Lyndi Schwartz,
from Kettering, Ohio.
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And she will be
with us today also.
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We're gonna have
a lot of fun today
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with "Running for Endurance."
Before we begin, I would like
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to read a text for you, one of
my favorite from Hebrews 12:1.
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"Therefore, we also,
since we are surrounded
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by so great a
cloud of witnesses,
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let us lay aside every weight,
and the sin which so easily
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ensnares us, and let
us run with endurance
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the race that is set before us."
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Every weight that is
not just physical weight
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but any mind encumbers
us to doing a great job.
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So, we'll begin with
a little bit of warm up,
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we gonna have great time
but we begin by warming up.
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Lets lift our
legs or knees again,
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we just do this
for a short while.
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Short while, and this just
will help limber up our legs,
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and lets march a little
wide, keep your arms there,
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don't bring them
down here and cheat.
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Keep them as high as you can.
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Good. Just a
little bit of marching,
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and then we're going to
do a little run in place.
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And I'll show you a
normal run in place.
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Or we can do a low
impact, running in place.
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And this is for just
kind of eases us into
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what we are going
to be doing today.
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All right, let
just have a little run,
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now you can actually
run or you can go like this
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if you want. Barely
moving your feet off the floor,
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or if you feel very energetic,
you can just continue lifting
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your legs up off the
floor. And Lauren to my right,
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and my twin sister also,
who's recovering by the way
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from a plantar fasciitis injury,
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I'm just so glad she
made it to be with us.
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We've had many foot experiences
together the three of us,
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when I mentioned
earlier the sailing experience
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and that was quite interesting.
We almost ditched our husbands
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because of sea sickness.
And the boys decide not to do
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anything fancy but
take us straight back
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across the open seas. All
right. We almost flew back.
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That's right we
almost got a plane.
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That's right, they were worried
about not having anything
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to eat the rest
of the sailing trip,
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so they decided to
get us back safely.
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All right, now let's do
a little interesting thing,
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let's turn this way
ladies? This way? This way,
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and we'll do a
little bit of tires,
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this work very, very
subtle, tire very slowly
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and this just gets us agile.
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This warm up
can improve agility,
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be able to move
back and forth easily.
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Very good, very
nice, nice and easy.
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Very good, this will
improve your endurance
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and your ability to balance.
You can see how that would be.
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All right, great.
Let's turn out again.
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And we'll do a very,
very gentle lunge forward
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and then we'll stretch
our squats and hamstrings.
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All right, lift very
slowly, the other right leg,
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the other right leg, we
have several right legs.
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And another one
very good, there you go,
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make sure when you
lunge, you always have your knee
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over you ankle,
straight over your ankle.
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And I like this particular
team, we're gonna be doing
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because I had to demonstrate
some degree of ability with it.
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Before they let me go
back to running after being off
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of running for about 8
months due to my injury,
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so very good, all right.
Now, lets stop and stretch
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our squats, we'll just.
If I could get my balance,
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and again stretch your
squats that your squat is next
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to your straight leg,
not odd like this some place,
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that's not stretch your squat.
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I don't know,
what that stretching
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but it is not your squat.
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All right, this for
another.... another 15 seconds
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then we'll shift
for our other one.
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Make sure you use
a chair for balance,
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you can use an
imaginary or a real chair.
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Let's switch to the
other side then we'll do a swan
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or a eagle dive after
this and then we'll get going
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with a very fun routine.
We hope that you have fun,
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we maybe, we may
have our AARP cards
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but we're very young at heart.
That's right, so, if you're
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young at heart and have a
AARP card, this is for you.
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All right, great.
Let's do a swan dive,
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and then we'll
get into our routine.
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Let's put the right leg forward,
come up and swan dive down,
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stretch that hamstrings,
you feel the hamstring
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all the way from your
buttocks down to the knee.
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Many of you may not realize
that the hamstring is attached
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to your pelvis, I
learned that the very hard way.
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But all good things
happen for a reason.
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All right, let's go the
other side, let's come back
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and let's put the leg
out. And go up like this
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and swan dive down,
what do you see down there
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when you swan dive
down? Do you see anything?
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My shoes. My shoes, boy!
There is no imagination here,
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I saw little
flowers and all sorts of
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wonderful things, all right.
Thought, we're kids, remember?
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Oh, that's right,
that's right, we were kids,
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kids at heart, kids
at heart, that's right.
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All right great, let's
come up and begin to do
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a little interesting exercise
and I'm going to demonstrate
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first what we are going to
do? We are going to first of all
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squat down like
this, then come up.
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This would be the
easiest thing we'll do.
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We'll come down
and come up like this.
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If you want to come down,
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and jump up
that's fine, all right.
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So, come down and
up, and down and up,
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and down and
up, and down and up.
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All jump for the
next five and up,
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and down and
up, and down and up,
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and down and
up, and down and up.
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Very good, now we're
gonna cross the river Jordan,
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you know the
river Jordan is chilly
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and cool as the
song says, so we're gonna
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get to gather here, I want
you to get on this side of me.
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Lauren, this side, and
what we are going to do,
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we're going to pretend
that there is rushing water
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right here, it's really
cool, but you don't want to
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step in the water,
but step only the rocks.
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So make a big step.
All right and turn around,
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and a step, good,
and then another step,
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don't fall in the
river now, you might get wet
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because you're
wearing your church shoes
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and your mom doesn't want
to get your shoes messed up,
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and we're gonna leap over.
And leap, and stretch your arms
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out reaching you
farther. Far that's right,
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pretend it's the long jump
too. And, very good, and back.
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Very good, and back,
last time this way, and back.
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Very good, all right,
all right now we're gonna
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do something
interesting. We're gonna begin
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with some jumping jacks
which we all don't like so much.
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But we're gonna squat
down, and do the jacks.
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It look like
this... you begin like this.
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Put your hands behind
your head, and come down low.
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All right, are you ready?
Ah...I'll do our best, you
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ready, that's the right answer.
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I'll forget the
rest, forget the rest.
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Let's go, okay,
put your hands behind
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your head and get
as low as you can.
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And we'll do this
for about 30, 1 to 15,
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
11, 12, 13, 14, 15, that's it.
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Wasn't that
fun? Okay, all right,
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now we're gonna do something,
oh we could have done 30
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but you are young
enough. We're now going to relax
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our muscles. All
right. We'll do something
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that will kind of
stretch everything out.
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As you get older
the muscles shorten,
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so it's very important to
lengthen them as you get older.
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So let's, do like
this, we'll go like this.
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Very controlled for
balance, remember, all right.
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We'll do this for a
full minute, all right,
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it gives you also a
break, and the high energy
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because when we
gonna begin again,
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we'll go back
to the squat again.
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You can go up on
your toe if you want,
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if you want you
can go up on your toe.
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Okay, good, good, very good.
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Here's a minute or
close to it maybe of course,
00:10:06.42\00:10:10.15
it feels like it....working.
But it's very good
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to stretch everything
out. All right, let's go ahead
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and begin again with
that squat and the reach up,
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all right. I'll be ready Lauren.
You can do your best. Yeah.
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That's all we can
ask, let's go, down, down,
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and down, and down
and up, down and up.
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If you chose to jump, you
do not need to jump very high,
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you just barely leave the
floor. I've got rebels here,
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and they don't choose to jump.
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Okay, how about
crossing river Jordan again?
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The voice is still
rocking. All right, let's cross
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the river Jordan. All right,
let's cross the river Jordan.
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Let's begin the
river Jordan this side,
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all right, did you fall
in? Let's go, right leg first,
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good job and left leg.
Good job and right leg,
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good job, you could
leap, the bank is narrow.
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Left leg, good job. And
right leg, and left leg.
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Now, if you're genius,
you'll take a piece of plywood
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and we'll bridge over that,
these few rocks, but not us.
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And then one more this
way, there's more fun this way,
00:11:39.09\00:11:40.99
there's more fun
this way. All right, good.
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Now, we do those
squat jacks again.
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Squat jacks. And
then we'll do the march
00:11:46.44\00:11:47.96
and then we would
take a 10 minute break.
00:11:47.97\00:11:49.85
All right, let's do that jacks?
Up, hands behind the head,
00:11:49.86\00:11:55.42
squat down, and 1, 2,
3, 4, 5, 6, 7, 8, 9, 10,
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11, 12, 13, 14, 15.
We're done with that, yeah....
00:12:08.63\00:12:15.62
All right,
military march that's good.
00:12:15.63\00:12:17.60
All right, put your leg up,
we'll do this about 30 seconds,
00:12:17.61\00:12:23.80
and for the viewing audience,
make sure you pace yourself.
00:12:23.81\00:12:29.29
If something looks
difficult, feels difficult
00:12:29.30\00:12:33.34
or hurts in some
odd way, don't do it.
00:12:33.35\00:12:37.40
And this you'll be able to
work gradually work up to it.
00:12:37.41\00:12:41.29
But there is
very good, obviously,
00:12:41.30\00:12:42.47
you can see I can bounce,
and learn bouncing with this.
00:12:42.48\00:12:46.59
All right, a
few more, very good,
00:12:46.60\00:12:52.77
all right, ah,
lets take a break.
00:12:55.16\00:12:58.12
What do we do in our breaks?
Well, we drink some water,
00:12:58.13\00:13:03.63
and we do some stretching.
00:13:03.64\00:13:05.77
Very important
not to get dehydrated,
00:13:05.78\00:13:08.38
this is called a
ballistic stretch.
00:13:08.39\00:13:10.92
Very important,
shake your legs out,
00:13:10.93\00:13:13.18
shake your arms out and
make sure that your limbo,
00:13:13.19\00:13:17.49
because we're
going on a safari next.
00:13:17.50\00:13:20.25
Where there are nice
lions, isn't that the best trip
00:13:20.26\00:13:22.90
we ever had? That was one
of the best trips we ever had.
00:13:22.91\00:13:24.89
There is nothing like be
out in Africa on a safari.
00:13:24.90\00:13:28.19
My sister had the
privilege of going not together
00:13:28.20\00:13:30.27
but individually, I
can see that was probably
00:13:30.28\00:13:33.33
the best vacation of my life.
00:13:33.34\00:13:35.23
Seeing the lions, the elephants,
speaking of the elephants
00:13:35.24\00:13:38.11
they walk very
softly. We used to be landing
00:13:38.12\00:13:40.35
very softly, on
our feet very softly.
00:13:40.36\00:13:43.83
All right, I'm
just gonna take a break,
00:13:43.84\00:13:44.81
drink of water and
then we'll come back and go
00:13:44.82\00:13:47.17
on a safari looking for
lions. All right, how do you
00:13:47.18\00:13:54.40
look for lions,
they could be in front
00:13:54.41\00:13:57.41
and they can be in back,
and we want to be like stealth,
00:13:57.42\00:14:01.18
lions in front
and cheetahs in back.
00:14:01.19\00:14:03.02
All right, so
what we're gonna do is,
00:14:03.03\00:14:04.90
we're gonna get in
the stance like this.
00:14:04.91\00:14:07.46
We're gonna look forward
and we're gonna look back
00:14:07.47\00:14:10.64
and forward and
back, and forward and back.
00:14:10.65\00:14:15.65
Now, reverse softly,
and it's forward and back,
00:14:15.66\00:14:19.27
and forward and
back, and forward and back.
00:14:19.28\00:14:24.39
Do you see anything girls?
No, nothing yet. No animals yet.
00:14:24.40\00:14:27.23
No, I see them, oh, the monkey.
00:14:27.24\00:14:30.39
We're too quite for
them to chatter a lot.
00:14:30.40\00:14:33.14
On our first day in Africa,
00:14:33.15\00:14:35.52
on a safari we
saw multiple lions,
00:14:35.53\00:14:38.35
by the end of the safari
I had seen about 50 lions,
00:14:38.36\00:14:41.38
we said oh, another lion.
All right, very good, no lions.
00:14:41.39\00:14:45.67
Okay, now we do
something, it does,
00:14:45.68\00:14:47.88
we're coming back to that,
00:14:47.89\00:14:49.60
we'll go like
this animal section,
00:14:49.61\00:14:52.52
we can go here now,
as a lateral leap frog.
00:14:52.53\00:14:56.64
What does that look
like? It looks like this,
00:14:56.65\00:14:59.41
get ready now for two,
and come back, and come back.
00:14:59.42\00:15:05.48
Okay, girls, all
right. No break time,
00:15:05.49\00:15:11.41
and back, and back, and back.
00:15:11.42\00:15:15.18
Any Bull frog noises out
there? Yes. We hear some.
00:15:15.19\00:15:17.41
Oh, I can't
imitate that, eerie I know.
00:15:17.42\00:15:22.12
Okay, here we
go, and here we go,
00:15:22.13\00:15:24.73
and here we go, and here we go,
00:15:24.74\00:15:27.31
and here we go, and
here we go, and here we go.
00:15:27.32\00:15:31.04
All right, very good.
All right, let's do some
00:15:31.05\00:15:35.04
monster truck
tires, we'll do that,
00:15:35.05\00:15:37.48
forwards and backwards.
It looks very much like
00:15:37.49\00:15:41.27
crossing the Jordan,
let's get in this direction.
00:15:41.28\00:15:43.00
Okay. But we'll go two in
one direction and come back.
00:15:43.01\00:15:46.76
The legs on the
floor, that's off the floor,
00:15:46.77\00:15:49.08
doesn't touch, only one leg on
the floor at a time, like this.
00:15:49.09\00:15:51.90
And you'll turn
back, all right. All right.
00:15:53.78\00:15:57.87
So, two forward and two back.
Let's go like big huge tires.
00:15:57.88\00:16:01.45
Low impact version.
My sister is going to do
00:16:01.46\00:16:03.83
a low impact version, all right,
watch her for a low impact,
00:16:03.84\00:16:07.19
good turn
around. Big truck tires,
00:16:07.20\00:16:10.58
big truck tires, turn around,
00:16:10.59\00:16:12.62
and big truck
tires, big truck tires.
00:16:12.63\00:16:15.37
Next direction, big
truck tires, big truck tires.
00:16:15.38\00:16:19.46
All right, big truck, big
truck. I don't like to leave
00:16:19.47\00:16:22.57
these things lying on the road.
But it's a fun game, isn't it?
00:16:22.58\00:16:25.49
Yes. That's right
when you're locating,
00:16:25.50\00:16:27.04
you make up your own
games. No need for toys, good
00:16:27.05\00:16:31.46
but to go out to
nature in Michigan.
00:16:31.47\00:16:33.49
All right, that's
it. Now, my favorite
00:16:33.50\00:16:36.10
of this true program is
the bane of Lauren's existence,
00:16:36.11\00:16:39.35
she likes this one.
There are two versions,
00:16:39.36\00:16:43.02
we're going to demonstrate,
you could either just drop rope,
00:16:43.03\00:16:46.72
or you can do this.
And if you look at my feet,
00:16:46.73\00:16:50.23
I'm going to make an X, I call
this hopscotch on the ground.
00:16:50.24\00:16:54.20
You go forward,
backward, side, side, all right.
00:16:54.21\00:16:57.12
So we go like this,
that looks too hard.
00:16:57.13\00:17:02.73
All right, let's go. Either
jump rope or this hopscotch.
00:17:04.20\00:17:09.53
Let's go, right leg. Lets
get home so I can keep going?
00:17:09.54\00:17:15.66
Sing for me Lauren, I
can't talk, play cello,
00:17:15.67\00:17:18.94
you can't talk.
You're gonna show them
00:17:18.95\00:17:20.84
how about your bounce for
me? All right, this will really
00:17:20.85\00:17:24.90
test your
balance, give you strength,
00:17:24.91\00:17:28.30
we have full of it. All
right, stretch the next leg,
00:17:30.80\00:17:37.51
okay, next leg of course,
you have another leg to do,
00:17:37.52\00:17:40.18
do you? This is another
leg. The Lord gave me two.
00:17:40.19\00:17:44.81
Two, lets...lets use them
and go forward left leg now.
00:17:44.82\00:17:48.44
Good job
Lauren, Dave, you happy.
00:17:53.26\00:17:58.39
You're watching,
your wife's amazing.
00:17:58.40\00:18:03.30
You can be proud, put
those kind of beans away.
00:18:03.31\00:18:07.72
All right, very good, very good,
00:18:11.05\00:18:15.23
let's look at some
more animals, more animals.
00:18:15.24\00:18:17.83
Okay. Let's....actually
you can stay right there.
00:18:17.84\00:18:20.96
More animals because
we heard, they're out.
00:18:20.97\00:18:22.79
We look for elephants
and we look for cheetahs.
00:18:22.80\00:18:26.68
All right, okay,
so left leg first.
00:18:26.69\00:18:30.23
Okay, lift it
down, and back and front,
00:18:30.24\00:18:35.69
and back and front,
and back. What do you see?
00:18:35.70\00:18:41.37
This time I did see an
elephant, yeah a hood moving
00:18:41.38\00:18:43.98
straight ahead, isn't
it? The elephant is me.
00:18:43.99\00:18:46.44
So I feel, I feel
hood, softly, I see the hood
00:18:46.45\00:18:53.90
of the elephant's head
very quite, you never know it.
00:18:53.91\00:18:57.02
And look at that
cheetah in the back,
00:18:57.03\00:18:58.73
have mercy, he's
gorgeous, all right, very good.
00:18:58.74\00:19:02.30
All right, good. Now
we do another animal,
00:19:02.31\00:19:06.07
lateral leap frog,
let's go this way first
00:19:06.08\00:19:09.43
to the left first,
all right you ready.
00:19:09.44\00:19:12.40
Good, good, good, good,
very good, here's like cat like,
00:19:14.55\00:19:24.81
elephant like, good.
Very good, excellent.
00:19:24.82\00:19:30.83
All right, there's
some more trucks now.
00:19:30.84\00:19:33.14
Truck tires, let's
go, and we drive you,
00:19:33.15\00:19:36.78
drive you, drive you.
All right truck tires,
00:19:36.79\00:19:39.47
do them. Good,
excellent, let's see if you can
00:19:39.48\00:19:47.94
run the fastest? No,
thank you. I think, I won.
00:19:47.95\00:19:52.46
Very close Lauren, I
knew, you were competitive.
00:19:52.47\00:19:56.58
Can't be musician?
Let's go quick, quick.
00:19:56.59\00:20:00.72
Back again, come on let's
go. Okay, excellent, we're done.
00:20:00.73\00:20:06.97
Very good. Now
we're gonna do hopscotch,
00:20:06.98\00:20:11.80
all right. We are
hot now, we are hot now.
00:20:11.81\00:20:14.99
There's a break
up for the next move,
00:20:15.00\00:20:16.12
okay, my
favorite, the hopscotch.
00:20:16.13\00:20:17.72
Okay, we'll do about 10
here we go, and 10, okay.
00:20:17.73\00:20:21.96
All right,
hopscotch forward, right leg,
00:20:21.97\00:20:25.80
4, 5 and 6, and 7
and 8, and 9, and 10,
00:20:29.76\00:20:41.40
and....okay, next
leg. Another one, okay,
00:20:41.41\00:20:46.17
we carry from
forward, side to side,
00:20:47.69\00:20:49.60
front and back, side
and side, and 3, and 4
00:20:49.61\00:20:56.17
and 5, and 6, and 7,
and 8, and 9, and 10.
00:20:56.18\00:21:06.24
All Right, time
for a water break.
00:21:06.25\00:21:09.61
All right very good, let's do
some, some ballistic stretching,
00:21:09.62\00:21:14.42
and then we'll come
to the last segment.
00:21:14.43\00:21:16.39
We shall play some...some games,
00:21:16.40\00:21:18.65
I wish we had
some men to join us,
00:21:18.66\00:21:20.93
because we're gonna play
basketball and foot ball,
00:21:20.94\00:21:24.40
probably poorly but we'll
get a good workout nonetheless.
00:21:24.41\00:21:28.19
Again, don't...don't sit
down when you do the stretching,
00:21:28.20\00:21:32.35
you just, you
needn't need to take a break,
00:21:32.36\00:21:34.31
you need to keep
moving. All right, we can catch
00:21:34.32\00:21:40.65
our breath and
we're going to, yep,
00:21:40.66\00:21:46.40
we're catching our breath,
all right, let's do something
00:21:46.41\00:21:49.07
that little kids do,
okay, lucky Jacks. Lucky Jacks?
00:21:49.08\00:21:51.95
Lucky Jacks, what
does that look like?
00:21:51.96\00:21:53.28
Oh, lucky Jacks.
Anything you want?
00:21:53.29\00:21:54.51
Sort of like jumping
Jacks. Sort of, just like.
00:21:54.52\00:21:56.32
And you can do a low version
like this, let's do like this.
00:21:57.56\00:22:01.09
All right, okay, what
you guys standing still,
00:22:01.10\00:22:04.72
why are you standing
gazing? Okay, all right,
00:22:04.73\00:22:08.79
just wacky jacks, good
job, very good, very good.
00:22:08.80\00:22:16.25
Don't you feel like little
kids, how old do you feel Lyndi?
00:22:16.26\00:22:18.84
I think I'm
beginning to feel of my age,
00:22:18.85\00:22:20.50
in the first time of my life.
Lauren, how old do you feel?
00:22:20.51\00:22:26.18
I'm with there,
I'm with Lyndi there.
00:22:26.19\00:22:27.98
All right, then lets stop,
let's play some basketball.
00:22:27.99\00:22:30.44
Okay, have you
played basketball before?
00:22:30.45\00:22:32.95
Not much, I never play, I
actually played basketball,
00:22:32.96\00:22:35.72
took a basketball
class and that's right,
00:22:35.73\00:22:37.22
tell them about me
taking a basketball class?
00:22:37.23\00:22:38.70
I take the
basketball class in college,
00:22:38.71\00:22:39.79
I ask the guy to give me an A
because I was a premed student,
00:22:39.80\00:22:43.35
and this is okay,
he saw my performance,
00:22:43.36\00:22:46.40
and so I begged for a B,
at the end he gave me a C.
00:22:46.41\00:22:49.30
That's how I looked
at. But, she gave the ball
00:22:49.31\00:22:51.79
to the opposite team. I
think, I've given the ball yeah.
00:22:51.80\00:22:53.35
That's right, so I like to
give. But we're gonna receive
00:22:53.36\00:22:55.45
the ball and throw this
way. So, we gonna run this way,
00:22:55.46\00:22:57.95
and leap. Leap
that way, all right.
00:22:57.96\00:23:01.73
So catch the ball and dunk
it, catch the ball and dunk it,
00:23:01.74\00:23:05.96
catch the ball and dunk
it, catch the ball and dunk it,
00:23:05.97\00:23:10.41
catch the ball and dunk
it, catch the ball and dunk it,
00:23:10.42\00:23:14.07
catch the ball and dunk
it, catch the ball and dunk it,
00:23:14.08\00:23:18.04
Now, are the men
wondering why they aren't here?
00:23:18.05\00:23:20.76
I bet they're jealous
right now, don't you think?
00:23:20.77\00:23:22.96
All right, okay,
let's do the other side.
00:23:22.97\00:23:26.31
We're paused, so that we
can catch the ball from here
00:23:26.32\00:23:29.25
and dunk it over
there. All right, so let's go
00:23:29.26\00:23:32.46
catch the ball, catch the
ball, catch the ball, good drop.
00:23:32.47\00:23:39.30
They have recruiters
for the Boston Celtics.
00:23:40.12\00:23:43.53
What's your team
sis? I don't know what,
00:23:45.02\00:23:48.68
you're the team. No, I
don't. in Boston everybody
00:23:50.86\00:23:53.42
is a team fan. All
right very good, good job.
00:23:53.43\00:23:56.52
Well you guys look amazing?
00:23:56.53\00:23:57.88
All right, let's
play some football.
00:23:57.89\00:24:00.27
Okay, we're
gonna be little jacks,
00:24:00.28\00:24:01.74
we gonna run this way
and back with this way,
00:24:01.75\00:24:04.26
like this, 1, 2, 3, 4,
00:24:04.62\00:24:08.06
all right, all
right, so we play football,
00:24:10.67\00:24:12.96
now we're making a run
but we're running back,
00:24:12.97\00:24:15.36
1, 2, 3, 4.... 1,
2, 3, 4, 5, 6, 7, 8....
00:24:15.37\00:24:19.83
1, 2, 3, 4.... 1, 2,
3, 4, 5, 6, 7, 8.....
00:24:20.41\00:24:24.79
1, 2, 3, 4.... 1, 2,
3, 4, 5, 6, 7, 8.....
00:24:25.15\00:24:29.41
1, 2, 3, 4... 1,
2, 3, 4, 5, 6, 7, 8...
00:24:29.66\00:24:33.83
1, 2, 3, 4... 1,
2, 3, 4, 5, 6, 7, 8.
00:24:33.84\00:24:38.26
You have a football? We
won the game, now, okay,
00:24:39.04\00:24:41.92
we go over towels and we
just hop over our towels,
00:24:42.32\00:24:45.55
at this point we are fatigued,
00:24:46.30\00:24:48.78
be sure that
you're fatigued as well.
00:24:49.45\00:24:51.42
Put a towel there,
nothing that moves,
00:24:51.97\00:24:53.74
but that can kill you,
and we'll just jump over that
00:24:54.40\00:24:57.38
for just about a minute or
so. And then we'll cool down,
00:24:57.90\00:25:01.04
all right, so we begin here,
we can do hopscotch over...
00:25:01.40\00:25:04.25
let me do that instead,
all right, so, no have me this,
00:25:04.26\00:25:07.56
toe taps, toe taps,
good, very nice, very good.
00:25:08.30\00:25:16.64
Let's act like
we're strong still, okay,
00:25:19.88\00:25:21.91
strong, strong,
energy, we've go energy,
00:25:21.92\00:25:23.76
energy, energy,
energy, energy, energy, energy,
00:25:23.77\00:25:26.92
how fast can you
go? Energy, energy,
00:25:26.93\00:25:28.48
energy, energy, energy, energy,
energy, energy, energy, energy,
00:25:28.49\00:25:32.58
I'm 54 years old.
August one, I will be 55.
00:25:32.59\00:25:36.33
she sold me out. All
right, let's cool down,
00:25:39.77\00:25:43.21
lets put our towels
away, and cool down, all right.
00:25:43.84\00:25:48.37
And we just kind of
just do a light walking.
00:25:49.34\00:25:52.10
Let's just kind of go
side to side, side to side,
00:25:52.70\00:25:55.59
side to side. I hope you've
enjoyed your workout with us,
00:25:56.32\00:25:59.36
I hope you've had fun.
Exercise should be fun,
00:25:59.83\00:26:02.73
it shouldn't be
boring, it should be fun,
00:26:02.74\00:26:05.08
do something you enjoy.
If it's riding a bicycle,
00:26:05.09\00:26:07.96
do with all your
might, if it's running,
00:26:08.53\00:26:10.93
run as hard as you
can, if it's walking,
00:26:10.94\00:26:13.60
walk to your best
potential, very important
00:26:13.61\00:26:16.39
to achieve your full
potential with exercise.
00:26:16.84\00:26:20.50
All right, let
just kick your legs out,
00:26:21.00\00:26:22.34
gardening is excellent,
absolutely, thank you sis.
00:26:22.35\00:26:25.53
Okay, lets just kick our
legs out, kick our legs out,
00:26:26.11\00:26:28.89
kick our legs
out, kick them out,
00:26:29.78\00:26:32.47
little bit of jump rope
left in us in maybe, no?
00:26:33.60\00:26:36.08
Just, low impact
jump rope, just like this,
00:26:36.09\00:26:38.06
no need to move up the
legs, just leave the feet
00:26:38.07\00:26:40.25
on the floor, just a
little, just no need to move
00:26:40.26\00:26:44.06
the legs off the floor,
or I think my feet will just
00:26:44.84\00:26:48.24
a little bit off the
floor, so it's just a little bit
00:26:48.25\00:26:50.79
of jumping off the
floor, very good, very good,
00:26:50.80\00:26:54.70
very good, very good, all right.
00:26:55.39\00:26:57.83
Now, I want us to
get down on our knees,
00:26:58.64\00:27:00.49
and we'll just
stretch our spine,
00:27:00.50\00:27:01.99
that's very
important, we'll go side ways
00:27:02.00\00:27:03.99
so that you can
see what we were doing.
00:27:04.00\00:27:05.30
We're picking up now,
we'll come up, and down and up,
00:27:05.76\00:27:12.05
and down and up, and
down and up, and down and up,
00:27:12.96\00:27:22.75
and down and I
want to remind you,
00:27:22.76\00:27:24.59
oh, what text that
we began with earlier?
00:27:25.08\00:27:27.08
Therefore, we also
since we're surrounded
00:27:27.97\00:27:31.10
by so great a
crowd of witnesses,
00:27:31.11\00:27:33.23
let us lay aside every weight,
and the sin which so easily
00:27:33.67\00:27:37.52
ensnares us and
run with endurance
00:27:37.53\00:27:39.61
the race that is set before
us. I hope that you've enjoyed
00:27:40.08\00:27:43.22
this workout,
thank you for joining us,
00:27:43.23\00:27:45.04
we'll just continue stretching,
very important to arch
00:27:45.55\00:27:48.05
the back up and
put it back down,
00:27:48.06\00:27:50.33
because we've
done a lot of jumping.
00:27:50.34\00:27:51.60
It's very important to not just
stretch your arms and your legs,
00:27:52.18\00:27:55.99
but also your
spine, very important so,
00:27:56.00\00:27:59.85
we're just keep on stretching.
And we hope that you'd join us
00:27:59.86\00:28:03.46
again the next
time, where we hope that
00:28:03.47\00:28:06.18
we'll all be in great
health. See you again next time.
00:28:06.19\00:28:10.23