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 laugh less
than you did one year ago,
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five years ago, ten years ago?
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Do you wake up each morning
with the sense of excitement?
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If you do not stay tune
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and we'll try to
help you with that.
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Hi welcome to Body
and Spirit Aerobics.
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My name is Andi Hunsaker.
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I'm a physician from Boston.
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My specialty is radiology.
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I'd like to introduce my
guest before we go any further.
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On my right hand size
is my identical twin sister
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and one of my very
best friends for life,
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her name is Lyndi Schwartz.
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She is physician
from Kettering, Ohio.
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On my left is also one of my
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very great friends
Lauren Rittenhouse.
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Hi, she goes to
church with us in Boston.
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She's a cellist,
that's major trivia cello
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and she is also a PE
teacher and a wife and a mother.
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Today, we're
gonna have a great time
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the titled of our program
is finishing with joy why?
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Because a merry heart
does good like a medicine,
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but a broken
spirit dries the bones,
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we don't want any dry bones.
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And so today, we're
gonna have some fun.
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Merry heart means fun.
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My sister and I
were raise in the family
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that laughed a lot. Yes.
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My father had a
great sense of humor,
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we spent many hours around
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the dinner table
cracking up laughing.
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And so even in
the stresses of life,
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we can wake up with joy,
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because we know
who our Savior is,
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and we can have
excitement when we face today.
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So, we'll begin
with little warm up,
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we've some wonderful
games etcetera fun things
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you can do with
your whole family.
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If you have
children or grand children
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bring them into
the activity with you.
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Let's begin by just a
little bit of warm up.
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Let just one leg in front,
little different this time.
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Heel good, and then we
gonna kick our legs out,
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and then have a
little bit of running
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and then we'll
get into our program.
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Let's tip our toes in front.
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We just gonna stretch
our muscles a little bit,
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it's not good to
exercise cold muscles.
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You want to get a
little bit of warming up
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before you get
into something vigorous
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and we'll be little vigorous.
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But we're gonna
show you some things
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that you can do also to
make it not so vigorous.
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But the idea is
go with your teal now
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the idea is that you
will at some point not settle
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for just feeling comfortable,
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but pushing yourself
with some degree of effort.
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All right, you want to
have your heart rate up,
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but not too much
you want be able to talk
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or let's take to a little
bit of jog a little bit of jog.
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You don't have to take your
feet of the floor as I'm doing,
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I'm just moving my feet very,
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very barely back and
forth and this will suffice.
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This will get your heart
rate up just a little bit
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get the muscles warm
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and you will be able to function
much better without injury.
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We've learned a lot
about injury through the years
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I think we've had every
running injury known to mankind,
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I think so. It seems,
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but never give up
even if you get injured
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press back and come back.
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Okay pick it up a little bit,
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maybe you want to
kick your heels up,
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you don't have to
if you do not want to,
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but just get your
heels up just a little bit
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we're gonna get our heart
rate up just a little bit.
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And we just do this
for about minute or so
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this that kind of loose,
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make your arms kind of
get little bit loose too.
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Make sure you
are all loosened up.
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You don't want to do lot
stressful things on cold muscles
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that' when you get injured.
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All right, very good
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swing the arms back
and forth, back and forth.
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You may in more kick them back
to your legs to your posterior
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if you would like
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and just make a kind of fun
thing with joy on your faces.
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Now, let's just kick it
forward, kick it forward,
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kick it forward, good, good.
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Now, we're going do
because we can do several moves
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that involve
moving at all directions.
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So, we want to go to
the side for a little bit.
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Let just move to the side a
little bit and back this way
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and there was sort
maybe leap a little bit.
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Good just warm those muscles up
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that make you
able to go sideways.
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All right very
good, all right good.
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I hope a lot of you like sports.
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I'm not really a sports fan.
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You can't live in
society without sports.
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You know the
Apostle Paul lived in a time
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when there was lot of sports.
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And he always talked
about races, finishing races,
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finishing races,
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and so we take
our cues from him.
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All right now do
we feel warm? Yes.
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Did you feel warm
enough to do some fun things?
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Now, I'm going to demonstrate
some of the low impact things,
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ways that you can do so
these fun exercises as well.
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And so what we're
going to do is we're going to
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go this way is call a
Double Airborne Heisman.
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I'm gonna show you the
low impact version first,
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and I will do the high impact.
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So, we go one
that's one, two up one,
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this is a low impact version
and this will get balance
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for you or if you are
fitting extremely athletic,
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you can go one
two, one two all right,
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okay, Will you try that.
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Okay so, one good, good,
good, we have some sore muscles.
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I mean discover muscles
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you didn't know
existed in your body.
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We've discovered some,
lets do this for a while
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and this just really
strengthens your muscles.
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We wanna make sure that
we keep the bones healthy
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very important to
keep the bones healthy
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and listen to the
muscles what a nice posse,
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is not interesting.
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We look so athletic,
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very good.
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We can do another balancing,
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other side, one more
to this side, very good.
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Lets get to our chairs,
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and we gonna do some
swing kicks what we call them,
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and for those who
have problems with balance
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or if you are a little older,
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a little bit nervous get
another chair for balance,
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so you can also do this exercise
you can hang on to a chair
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or hang on to a imaginary
chair, okay, it's very simple.
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We will just take
our right leg first
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actually doesn't
matter which leg you use.
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We take the right leg and we go
over the chair and back this way
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next leg over the
chair back this way,
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right leg over and back,
over and back, over and back
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and you can see how this can
really get you very good balance
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Now we can picked it up
just a little bit if you want
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or you can keep
doing that same speed,
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I think I keep
doing the same speed.
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So, whichever speed
is comfortable for you
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do that speed, you're not hear
to show how fast you can do this
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but you demonstrate or at
least improve your balance.
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Okay, very good, just keep
doing this very simple exercise,
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but extremely valuable.
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We're also busy
building muscles strength
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in both the legs is moving
and the one that's standing,
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very good just keep going.
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All right,
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how many of you
like animals out there
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and we do,
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I've got dog name Winston.
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My favorite Lauren's got
three cats, or three dogs,
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I like cats of course.
Lauren do you like dogs?
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They are okay.
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All right,
almost looks like toads.
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To look, my son does,
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that's why it seems like
the boys seemed to like frogs.
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So, we get another
line and we play leap frog
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forward to forth into backwards.
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All right, we get together here,
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and will just leap forward
like this just like a frog.
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Oh, I think just like
the frog, I'm imagining
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and come back right good job.
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You don't take your legs
to feat too far off the floor
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just enough to get
little bit of exercise,
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you can just leave, you
can also, the low impact.
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And when you protect your knees
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all right in
your cords quite a lot
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very good,
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good, very good.
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Now, we know the
frogs can also go oh,
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its birds different
direction birds there is two,
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two more us and two more
back in from there very good,
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very good all right, it burns.
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Now, when we were
little, we like to play pretend.
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So, we're gonna pretend by going
on a journey of what do we see.
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We pretend we're
in up another safari,
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okay, safari sounds good,
let's have a nother safari.
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And we're gonna look all
we look front we look back
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these are few of my
favorite things that's why
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I call this particular
set of finishing with joy.
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These are things that
give me joy in our life.
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All right, so will scout down
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and you do not have
to jump you can just turn
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and Lauren will
demonstrate turning not jumping,
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but we're gonna look forward,
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we're gonna spring
around the air to the other side
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and we're gonna look back,
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all right, you
want ones we do that.
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I'll show you how to do this
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forward look forward,
backwards, forward, backwards
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forward, okay,
backwards, all right.
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So, we face front
again forward, backwards,
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forwards and backwards
all the time looking for
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the wonderful things that God
has created I'll turn the safari
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out in the plains of
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Tanzania, Kenya,we can pretend.
00:10:11.16\00:10:13.91
Either we have been there,
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they are wonderful
pictures you can look at
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back and front and back
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not that Lauren is
doing the low impact version
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anybody can do this
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make sure that if
you have Osteoporosis
00:10:28.13\00:10:31.77
this point of the best
exercise for you because
00:10:31.78\00:10:34.43
bending is sometimes problematic
00:10:34.44\00:10:38.28
even jumping, knee
fractures also jumping.
00:10:38.29\00:10:40.98
So, keep the low impact,
we just want to turnaround
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all right good enough,
good enough, oh, all right
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now we go to repeat that.
00:10:47.68\00:10:49.64
Oh, wonderful
repeat now we take break.
00:10:49.65\00:10:52.13
All right, you
know you are tough,
00:10:52.14\00:10:53.72
I'm tough on you, you tough,
right but just ask your sister
00:10:53.73\00:10:57.73
what she do, all right.
00:10:57.74\00:10:59.37
Let's go for the
Double Airborne Heisman again,
00:10:59.38\00:11:00.76
okay Double Airborne Heisman,
all right to the right, okay,
00:11:00.77\00:11:03.37
up this way up, up, up,
up how you doing out there,
00:11:05.00\00:11:17.13
you do well good
00:11:17.14\00:11:19.60
you look good,
00:11:19.61\00:11:20.83
very good
00:11:22.49\00:11:23.91
excellent
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all right that's good.
00:11:27.72\00:11:29.51
Oh, let's do swing kicks again.
00:11:29.52\00:11:31.61
All right, you read
for those, swing kicks,
00:11:31.62\00:11:33.72
take little
break doing swing kicks
00:11:33.73\00:11:35.90
very important for balance
again as we get little older
00:11:36.01\00:11:40.54
we tend to have balance
issues we don't want to fall
00:11:40.55\00:11:43.28
and break anything,
00:11:43.29\00:11:45.09
all right just
don't kick me, all right.
00:11:45.10\00:11:47.36
Okay, good, my chair,
we've want to drove you here.
00:11:47.37\00:11:51.59
All right legs over the
chair, remember how to do this.
00:11:51.60\00:11:55.49
Other leg
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one leg
00:11:57.55\00:11:59.05
good
00:11:59.89\00:12:01.05
do we even face
something this high
00:12:01.45\00:12:02.81
may be do the lower take,
check it is something even lower
00:12:02.82\00:12:04.90
yeah, now something who
can use these are higher,
00:12:04.91\00:12:07.50
but i can't.
00:12:07.51\00:12:09.26
So, if you feel you
can go higher, go higher,
00:12:09.27\00:12:12.87
but do what is
comfortable before you,
00:12:12.88\00:12:15.02
a lower stool
like, low stool is fine,
00:12:15.03\00:12:17.59
particular if you are older
you can just low stepping stool
00:12:17.60\00:12:21.21
just make sure you are very safe
all right very good excellent,
00:12:21.22\00:12:26.36
okay. Let's do a leap frogs.
00:12:26.37\00:12:27.83
We are done with the chairs.
00:12:27.84\00:12:28.81
We finish with the chairs, okay,
00:12:28.82\00:12:30.20
We just put them
off to beside here,
00:12:30.21\00:12:31.83
all right, Let's do a leap frog
00:12:32.97\00:12:34.66
front and back
for a few moments,
00:12:34.67\00:12:37.71
all right front and back,
00:12:37.72\00:12:39.32
good back, I have
to get some crown here.
00:12:41.21\00:12:44.32
They gave some rout.
00:12:45.58\00:12:46.68
Maybe you first
didn't go falling down,
00:12:48.03\00:12:49.72
good, this is a big leap frog,
00:12:52.08\00:12:54.63
good.
00:12:56.50\00:12:57.47
Very good all right.
00:13:00.67\00:13:02.47
those quads are burning by now.
00:13:02.48\00:13:04.64
Let's began on
our left leg forward
00:13:04.65\00:13:07.39
for these for our safari
trip, okay, left leg forward,
00:13:07.40\00:13:10.72
oh, we'll flip around to
our left side, okay, okay,
00:13:10.73\00:13:15.81
front and look back
and front look back,
00:13:15.82\00:13:20.67
look front, look
back, look front, look back,
00:13:20.68\00:13:25.89
look front, look
back, look front, look back,
00:13:25.90\00:13:30.63
look front, look
back almost doubled
00:13:30.64\00:13:33.70
one of you topple
that might happen,
00:13:33.71\00:13:35.96
just don't break
anything, all right, very good.
00:13:35.97\00:13:39.50
I think it's time for a
break, right, okay In the break
00:13:39.51\00:13:42.53
we would just kind of make
sure you move don't sit down
00:13:42.54\00:13:46.96
We don't want get
your muscles to cool down,
00:13:46.97\00:13:49.41
check your heart rate
and some more too maybe.
00:13:49.42\00:13:52.04
Did you stretch your
quads, do some stretching
00:13:52.05\00:13:55.59
I'm doing what we
call ballistic stretching
00:13:55.60\00:13:57.50
which means they are moving,
but I'm stretching my arms
00:13:57.51\00:14:01.02
you can do static stretching
which is this if you like
00:14:01.03\00:14:04.92
and get this kind of
loosing up a little bit more
00:14:04.93\00:14:07.95
when if you do stretch
make sure you do an warm muscle
00:14:07.96\00:14:10.96
never on cooled muscle.
00:14:10.97\00:14:13.26
All right, you lays
back, I think they are back.
00:14:13.27\00:14:17.16
All right and I've really have
a great imagination we do gaps,
00:14:17.17\00:14:21.85
I guess let's
line up over here and
00:14:21.86\00:14:24.15
make a Russian water over there
00:14:24.16\00:14:25.90
I'm just gonna go one big leap,
00:14:27.37\00:14:29.51
turn on and come
on back.. All right.
00:14:29.52\00:14:31.56
Let's do five times this
week and five times this week,
00:14:31.57\00:14:34.66
let's go.
00:14:34.67\00:14:35.87
One turn around, it also
pretend the winter Olympics,
00:14:35.88\00:14:40.31
I mean made the high
jump or what was long jump
00:14:40.32\00:14:42.66
I guess it is.
00:14:42.67\00:14:43.88
I don't think I'll make
the Olympics for the long jump,
00:14:44.47\00:14:46.28
I don't think
I'll make it either,
00:14:46.29\00:14:48.78
and jump, are we
ever tired, oh amen.
00:14:48.79\00:14:52.72
Yeah, this is little bit worse
than training for a Marathon
00:14:52.73\00:14:57.81
very good the water
rushing very good excellent,
00:14:57.82\00:15:01.27
excellent very good.
00:15:01.28\00:15:03.07
Now, we go this way,
we don't want to get dizzy
00:15:03.08\00:15:06.24
don't turnaround too quickly,
we need to be very careful
00:15:06.25\00:15:08.82
we go this way in the leap
frog stands and come this way
00:15:08.83\00:15:11.95
we go just two and
then two all right,
00:15:11.96\00:15:14.86
what we're doing now leap frog
demonstrate and go this way,
00:15:14.87\00:15:18.57
okay, and this
way to my right now
00:15:20.12\00:15:22.76
why stand he is gazing, okay.
00:15:25.27\00:15:27.29
you know, even have to right.
00:15:29.00\00:15:32.36
So, people get tired
watching people exercise,
00:15:33.14\00:15:35.22
and also they
were doing that here,
00:15:35.23\00:15:36.51
I got tired watching
the professional sports.
00:15:36.52\00:15:38.58
I though it was
doing it already.
00:15:38.59\00:15:39.90
He was admiring perform here.
00:15:42.22\00:15:44.03
All right,
00:15:44.04\00:15:45.07
good
00:15:45.53\00:15:47.10
all right
00:15:47.75\00:15:49.03
all right excellent
00:15:50.01\00:15:51.05
now what we will do
00:15:51.06\00:15:52.70
is do those nice quadrics
you like though don't you,
00:15:52.71\00:15:54.81
oh she loves them,
there was quadrics,
00:15:54.82\00:15:58.48
yes those are fun, oh,
what you do few of those,
00:15:58.49\00:16:00.86
a few, just few all right,
00:16:00.87\00:16:02.48
so tomorrow it just
could be more then more
00:16:02.49\00:16:04.30
then two could be three
right, that's right, all right.
00:16:04.31\00:16:06.54
So, this quadrics look like this
you begin normally like this
00:16:06.55\00:16:09.86
just very short
trying to puts your hands
00:16:09.87\00:16:13.23
and you heading your squat down.
00:16:13.24\00:16:15.70
Now Lauren will demonstrate
00:16:15.71\00:16:18.07
where you can do instead,
00:16:18.08\00:16:20.28
So, you can focus on
Lauren she is doing the
00:16:20.29\00:16:24.48
low impact version
00:16:24.49\00:16:26.08
just one leg out to the
side, next leg out to the side
00:16:26.09\00:16:30.09
see that and you can
still get the exercise needed.
00:16:30.10\00:16:33.29
All right that's good enough
00:16:33.30\00:16:35.01
oh,that's wonderful, okay,
let's go skiing, skiing, skiing
00:16:35.02\00:16:38.95
we don't like
to ski, yes, we do.
00:16:38.96\00:16:40.73
I like to remain safe we
like to skit on the less.
00:16:40.74\00:16:43.02
We'll go to our left and to our
right all right skip hold out
00:16:43.03\00:16:47.65
I will do like
this three directions,
00:16:47.66\00:16:51.16
three different directions
00:16:51.17\00:16:52.61
notice how I was
trainee the for agility
00:16:53.44\00:16:57.68
all right
00:16:57.69\00:16:59.45
it's never too
late to learn to ski
00:16:59.46\00:17:02.00
we came from the West Indies
00:17:02.01\00:17:04.10
there is no snow there,
00:17:04.11\00:17:05.95
but we picked up.
00:17:05.96\00:17:07.87
We said hey look they
do in America they ski,
00:17:07.88\00:17:12.17
we say can we do
that up, sure enough
00:17:12.18\00:17:14.22
so we did it
this will help you for
00:17:14.61\00:17:17.46
very good,
00:17:19.50\00:17:21.25
all right.
00:17:21.26\00:17:22.23
Next, we will turn to
our picnic on the river,
00:17:22.24\00:17:25.08
and we're pretend to
be five years old, okay,
00:17:25.09\00:17:28.53
and we gonna leap over the
river skipping stones as we go.
00:17:28.54\00:17:31.00
All right, let gets
for it, catch for a breath.
00:17:31.01\00:17:33.43
All right catch your breath.
00:17:34.06\00:17:35.04
We live catch our breath.
00:17:35.05\00:17:36.02
Yes I let you catch a breath.
00:17:36.03\00:17:37.51
Okay, only for a tiny
meal. All right are you ready?
00:17:37.52\00:17:40.78
Are we going twice or
once we go, just once.
00:17:40.79\00:17:43.74
Do it twice if
you don't get dizzy.
00:17:43.75\00:17:45.72
Let's go.
00:17:45.73\00:17:47.28
One, slowly two very good next
one rushing water to fall in
00:17:47.29\00:17:55.12
no I get shoes wet,
00:17:55.13\00:17:56.18
very good
00:17:57.53\00:17:59.21
was two more like this
00:18:00.40\00:18:01.70
that's one,
00:18:03.51\00:18:05.00
one more, come back, very good.
00:18:05.01\00:18:08.58
oh one more and this is.
00:18:08.59\00:18:10.34
That was about as loud.
00:18:10.35\00:18:11.67
About as loud, it's
fun to do with your kids,
00:18:11.68\00:18:16.11
it gets their
imagination going, get's them
00:18:16.12\00:18:18.31
doing something outside
that they are not bored.
00:18:18.32\00:18:20.69
All right, let's go
00:18:20.70\00:18:21.98
to our leap frog
again let's go this way.
00:18:21.99\00:18:24.58
All right one, two and three
00:18:24.59\00:18:32.16
just we get to go skiing next
00:18:32.17\00:18:34.97
just how call
cool will be skiing,
00:18:34.98\00:18:37.24
where the squat thing is again.
00:18:37.25\00:18:39.63
Oh, good
00:18:39.64\00:18:40.61
that's right we won't ski first,
00:18:42.43\00:18:43.64
we have a little
bit of that's right
00:18:43.65\00:18:45.50
because we need to
have strong squats to ski.
00:18:45.51\00:18:48.49
Yes, he really do, that's squats
you really do I've to justify,
00:18:48.50\00:18:51.72
that's quads make
all the difference,
00:18:51.73\00:18:53.30
don't think
skiing, skiing the most,
00:18:53.31\00:18:55.61
which I do very poorly,
okay, all right lets go up,
00:18:56.29\00:19:01.35
hands behind the
head and squat down
00:19:03.01\00:19:05.38
and again look at Lauren
00:19:05.39\00:19:06.36
she is doing the
low impact version
00:19:06.37\00:19:09.25
I think I'm gonna
switch with Lauren,
00:19:09.26\00:19:10.83
you know I could...
00:19:10.84\00:19:11.99
This is a killer.
00:19:16.12\00:19:17.28
This is a
killer, but just think,
00:19:17.29\00:19:18.62
you have great quads
not just you can ski,
00:19:18.63\00:19:22.23
but just be able to do everyday
things in life with stamina.
00:19:22.24\00:19:26.17
All right, let's go skiing,
00:19:26.18\00:19:27.17
let's ski.
00:19:28.36\00:19:29.33
All right,
00:19:29.34\00:19:30.31
nice, okay, snow
all right, let's ski,
00:19:30.32\00:19:33.84
we go to the right
this time, to the right,
00:19:33.85\00:19:35.85
right okay that's your right
my right yep, lets get the poles
00:19:35.86\00:19:40.20
we're ready.
00:19:40.21\00:19:41.59
Just imagine yourself
going down a black diamond
00:19:44.37\00:19:47.21
which I've never skied
with my life because I love both
00:19:47.22\00:19:50.53
The black diamond
with a terrified look
00:19:50.54\00:19:52.62
on your face
look, look on my face,
00:19:52.63\00:19:54.91
praying for a helicopter.
00:19:54.92\00:19:56.69
Please save me, please save me.
00:19:56.70\00:19:59.14
Ready for a break,
yes, maybe fun doing this,
00:20:07.98\00:20:10.99
we plead, all right,
00:20:11.00\00:20:12.67
please, we plead
for mercy, mercy drops.
00:20:12.68\00:20:16.24
All right, we'll
take another break
00:20:16.25\00:20:17.43
you take a break too,
00:20:17.44\00:20:18.91
do not sit down gets
some water if you needed
00:20:18.92\00:20:21.64
and do some
stretching, stretch your arms,
00:20:21.65\00:20:24.45
do some walking
while you are stretching..
00:20:24.46\00:20:27.82
Very important, in any
exercise you do make sure
00:20:27.83\00:20:32.29
that you're
comfortable breathing
00:20:32.30\00:20:35.03
you know they are
comfortable breathing
00:20:35.04\00:20:36.39
when you are talking.
00:20:36.40\00:20:37.96
You should be a
little bit out of breath
00:20:37.97\00:20:39.07
when you are speaking,
00:20:39.08\00:20:40.44
but you should be able
to carry on conversation
00:20:40.45\00:20:42.78
with the person you are either
running with or exercising with.
00:20:42.79\00:20:45.82
If you cannot do that stop
and take a break don't sit down,
00:20:45.83\00:20:50.13
but get your heart rate down
and start right back up again.
00:20:50.14\00:20:53.73
We'll begin with
running in circle,
00:20:53.74\00:20:56.55
we're gonna
pretend that we have...
00:20:58.26\00:21:01.04
to towel in one fix spot
00:21:01.05\00:21:05.60
We're not, bit
actually have one that's easier.
00:21:05.61\00:21:08.40
It helps you keep
that circling realm,
00:21:08.41\00:21:09.91
but very tight, tight circle.
00:21:09.92\00:21:12.15
All right, So you
have your toe to begin
00:21:12.16\00:21:13.60
and we will run clockwise. Okay.
00:21:13.61\00:21:16.56
All right, begin.
00:21:16.57\00:21:18.55
Remain on your toe on the floor
00:21:18.56\00:21:20.16
running, running, running,
running no one is chasing,
00:21:20.17\00:21:22.72
because you go in
circles we just running
00:21:22.73\00:21:24.82
because well, we like
running in circle like this
00:21:24.83\00:21:29.02
I was gonna circle but it's
fun to do for the little kid,
00:21:29.03\00:21:31.94
you see the joy in their
faces finishing with joy.
00:21:31.95\00:21:35.82
Kids love to play
with their parents,
00:21:35.83\00:21:38.08
oh, dog let's play with
us you don't have any kids,
00:21:38.09\00:21:41.29
so we talk about, we say a lot.
00:21:41.30\00:21:42.84
Stop.
00:21:44.35\00:21:45.32
Next direction
count to clockwise,
00:21:45.33\00:21:46.77
count to clockwise
00:21:51.21\00:21:52.18
and these are exercises
that you can do outside
00:21:54.08\00:21:56.93
that's one of the
reasons I like these.
00:21:56.94\00:21:58.35
If you don't want to go
running or can't go running
00:21:59.47\00:22:03.17
you can do something
outside and get nice fresh air,
00:22:03.18\00:22:05.86
it doesn't require
that you'll be equipped up
00:22:05.87\00:22:08.08
inside, all right, good.
00:22:08.09\00:22:11.03
Now, we invited some gentlemen
to play basketball with us,
00:22:11.04\00:22:16.26
but they
chickened out, didn't they.
00:22:16.27\00:22:17.86
We will see any so our
male players will be imaginary
00:22:19.22\00:22:23.85
and we just play
some basketball style.
00:22:23.86\00:22:25.75
Okay. All right.
00:22:25.76\00:22:27.66
So, we're gonna reach
and turn and put the basket
00:22:27.67\00:22:33.14
I guess don't what
they call it on this side,
00:22:33.15\00:22:35.95
be sure when you
turn around that you make
00:22:35.96\00:22:39.06
go move to quickly
she don't get dizzy
00:22:39.07\00:22:40.91
all right we see from
this end don't go on this side
00:22:40.92\00:22:43.62
lets go reach, reach, jump,
reach, jump, reach, jump, reach
00:22:43.63\00:22:52.69
turn slowly reach, jump, reach,
jump, reach, reach, reach, reach
00:22:52.70\00:23:04.90
where was the
basketball this side.
00:23:04.91\00:23:07.25
Okay. lets go this side instead.
00:23:07.26\00:23:08.94
Okay. That's nice
looking court to be.
00:23:08.95\00:23:11.39
Let's move in there. We
reach here we dunk there.
00:23:11.40\00:23:14.03
Okay. All right.
00:23:14.04\00:23:15.55
Reach receive,
dunk, dunk another player,
00:23:15.56\00:23:20.14
men are they going well,
those people are naughty.
00:23:20.15\00:23:23.38
He is scoring a lot of
points. Probably lot points,
00:23:24.71\00:23:26.34
That's right.
00:23:26.35\00:23:27.32
Very good.
00:23:30.70\00:23:31.67
All right, now
football we like that
00:23:33.27\00:23:35.42
that takes lot of
agility, so we'll do that next.
00:23:35.43\00:23:37.52
Go forward, lets
go like this way,
00:23:38.93\00:23:41.47
So we can run this way
we're going to do like this
00:23:41.48\00:23:45.57
we're gonna run forward big runs
00:23:45.58\00:23:48.25
and then come back like this.
00:23:49.65\00:23:51.20
All right. Okay.
00:23:52.49\00:23:53.52
so she will taken a
count of length we have,
00:23:53.53\00:23:56.17
we will make four
forward, so four forward,
00:23:56.18\00:23:57.86
one, two, three,
four, one, two, three, four,
00:23:57.87\00:24:01.86
five, six, seven, eight,
you play, one, two, three, four,
00:24:01.87\00:24:06.40
one, two, three, four,
five, six, seven, eight.
00:24:06.41\00:24:09.20
One, two, three,
four, one, two, three, four,
00:24:09.21\00:24:12.73
five, six, seven, eight.
00:24:12.74\00:24:14.43
One, two, three,
four, one, two, three, four,
00:24:14.44\00:24:17.93
five, six, seven, eight.
00:24:17.94\00:24:19.37
One, two, three,
four, one, two, three, four,
00:24:19.38\00:24:22.92
five, six,
seven, eight, one more.
00:24:22.93\00:24:24.55
One, two, three,
four, one, two, three, four,
00:24:24.56\00:24:28.23
five, six, seven,
eight, wonderful excellent.
00:24:28.24\00:24:31.93
We do again. Sure.
00:24:31.94\00:24:33.69
what we do
again? Let's do circle.
00:24:33.70\00:24:35.36
We can do
again. We circle again.
00:24:35.37\00:24:36.76
Let's do circle again.
00:24:36.77\00:24:38.17
And then will cool
down were the circle
00:24:38.18\00:24:40.41
we like running
in circles. Okay.
00:24:40.42\00:24:42.30
towel down let' s go,
count to clockwise this time,
00:24:42.31\00:24:45.36
count to clockwise, okay.
00:24:45.37\00:24:46.34
I always thinking around
00:24:46.35\00:24:47.64
and you don't have to run
if you cannot run around it.
00:24:50.74\00:24:54.43
You can walk around it.
00:24:54.44\00:24:56.29
All right, you can
just walk around if you want
00:24:56.30\00:24:59.24
and this gonna gives you
like little bit of agility,
00:24:59.25\00:25:02.47
agility
absolutely you need no way
00:25:02.48\00:25:05.14
you feet on the
ground at all times,
00:25:05.15\00:25:07.34
it prevents you
from falling down, okay.
00:25:07.35\00:25:10.02
Next side, all right, good.
00:25:10.03\00:25:14.06
Hope your feet as
fast as you can go,
00:25:16.87\00:25:18.98
as fast as you can
go, as fast as you can go
00:25:19.01\00:25:22.59
very good, all right.
I thought it was good.
00:25:22.60\00:25:26.31
Oh, yeah. Good for us
00:25:26.32\00:25:27.37
we got some
nice fresh air. Yeah.
00:25:27.38\00:25:29.51
we got saw some nice flowers,
some nice animals, okay.
00:25:29.52\00:25:32.91
Now, we gonna cool down. okay.
00:25:32.92\00:25:34.63
We just going to
first of all just sort of
00:25:34.64\00:25:36.73
do some ballistic
stretching to cool down.
00:25:36.74\00:25:40.68
We hope you had fun with us
00:25:40.69\00:25:42.84
and that you have found
the exercises easy to follow.
00:25:42.85\00:25:47.04
You could make
up anything you want
00:25:47.05\00:25:49.01
and that's the idea of this.
00:25:49.02\00:25:51.22
Whatever you get
yourself moving just make it up
00:25:51.23\00:25:55.13
one of you think you
enjoy doing make it up
00:25:55.14\00:25:57.79
you don't need any
equipment or you need to desire
00:25:57.80\00:26:00.78
to exercise to be an
health and to be fit,
00:26:00.79\00:26:05.15
not fit so you can look good.
00:26:05.16\00:26:07.24
But fit so your
mind is clear to receive
00:26:07.25\00:26:09.40
whatever the Holy
Spirit has to offer us.
00:26:09.41\00:26:11.92
Let's just go side to side.
00:26:11.93\00:26:13.99
I mean, know that we
have a better attitude
00:26:14.00\00:26:17.22
because of endorphins
that really prevent us
00:26:17.23\00:26:19.97
from becoming depressed. Yes.
00:26:19.98\00:26:21.64
With exercises. Yes.
00:26:21.65\00:26:22.98
And that's one of
the benefits of exercise
00:26:22.99\00:26:24.79
is the best
antidepressant I know.
00:26:24.80\00:26:28.01
And it is very
important for us to keep limber.
00:26:29.58\00:26:33.67
Have our minds ready to
receive the Holy Spirit,
00:26:34.57\00:26:37.12
I mean ready to do
His biding at anytime.
00:26:37.13\00:26:39.83
And it's important for
us to keep our bodies fit.
00:26:39.84\00:26:42.69
It's best to exercise outside.
00:26:42.70\00:26:44.90
The one we just
did can be done outside
00:26:44.91\00:26:47.39
and if it's rainy, you can
do something aerobic inside
00:26:47.40\00:26:50.42
just keep your body
moving and keep in health.
00:26:50.43\00:26:53.71
And now we're
just kick it out front,
00:26:53.72\00:26:55.85
let's start front. You
know one of my favorite
00:26:55.86\00:26:59.70
writers in the
Bible is the Apostle Paul,
00:26:59.71\00:27:03.62
he had such an amazing attitude.
00:27:03.63\00:27:05.94
I don't think he
was ever depressed
00:27:05.95\00:27:07.37
maybe a couple of times,
00:27:07.38\00:27:09.13
when he said
that he was all alone.
00:27:09.14\00:27:11.40
Yes.
00:27:11.41\00:27:12.38
But you know, he always rose up
00:27:12.39\00:27:15.31
because Acts 20:24 is
one of my favorite text.
00:27:15.32\00:27:18.65
It says, "But none
of these things move me,
00:27:18.66\00:27:22.11
nor do I cut my
life dear to myself,
00:27:22.12\00:27:24.86
why so that I may
finish my race with joy,
00:27:24.87\00:27:29.14
and the ministry, I
receive from the Lord Jesus,
00:27:29.15\00:27:33.85
to testify to the
Gospel of the grace of God."
00:27:33.86\00:27:37.53
That's what we want to do
by exercising and keeping fit.
00:27:37.54\00:27:40.74
Amen.
00:27:40.75\00:27:41.72
we are so happy that
you've joined us today.
00:27:41.73\00:27:44.89
We hope that you'd
fun that you can remember
00:27:44.90\00:27:47.80
some of these
moves grab your children,
00:27:47.81\00:27:50.16
grab your family
and do it together.
00:27:50.17\00:27:53.18
Why because we want to come
closer to each other as family.
00:27:53.19\00:27:57.25
We want to come closer to God
00:27:57.26\00:27:59.48
and we want to make sure that
00:27:59.49\00:28:00.67
everything we do
is for His glory.
00:28:00.68\00:28:02.75
Amen.
00:28:02.76\00:28:03.73
We want to be in
health, we want you to be happy.
00:28:03.74\00:28:06.23
Thank you for joining us
with the Lord richly blessed you
00:28:06.24\00:28:09.49
See you next time.
00:28:09.50\00:28:12.47