The following program
is designed to demonstrate
00:00:01.98\00:00:02.95
simple workouts that you
can use to improve your health.
00:00:02.96\00:00:05.85
Be sure to
consult your physician
00:00:05.86\00:00:07.80
before beginning
any exercise program.
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Hello. I am Andy Hunsaker.
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Welcome to "Body and Spirit."
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Today we're gonna
have a high energy,
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high impact aerobic lesson,
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and we're gonna use
every muscle in our body
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because today we're
gonna be in health. Welcome.
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Hello, and welcome
again to "Body and Spirit."
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My name is Andy Hunsaker
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and I am a
physician from Boston.
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Joining me today on my right
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is my identical twin
sister Lyndi Schwartz,
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she is also physician
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and on my left is
Lauren Rittenhouse,
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of the famous
Rittenhouse family.
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Some of you may know here,
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she is a cellist
and a cello teacher.
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Welcome to our
program today being in health.
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The Apostle John
said in 3rd John 2,
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"Beloved, I pray that
you may prosper in all thing
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and be in health, just
as your soul prospers".
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The apostle was not
just concern with or souls
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being in health
but our body as well.
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The link between
physical activity
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and health
benefits is well documented,
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yet study shows
that 24 percent of adults
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do not engage in any
physical activity whatsoever.
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Now what are some
of the health benefits?
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Stimulation of into
looking to and the natural
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killer cells which are important
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in excellent immune function.
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One inspired writer
said, ahead of her time,
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inactivity causes
all manner of diseases.
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So we will get
start right a way,
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so we don't get any disease.
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All right, let's
begin by warming up.
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All right, so let's get ready.
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Are you ready out there?
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You sitting on the blue couch,
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get up we're
gonna inhale for four.
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Inhale up, inhale
up, down, inhale up again
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and down and
inhale up again and down.
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Hands to the waist,
turn your head to the right
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and to the left and to the right
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and to the left, just relax.
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Now drop your shoulders
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and turn to the left
and turn to the right
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and turn to the
left and shoulders up
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and shoulders
down, shoulders up,
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shoulders down,
shoulders up again
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and shoulders down,
breath as you do this exhale
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and inhale and
exhale and inhale.
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Now shoulders in
and shoulders out
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like you are
hugging your big nephew,
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shoulders out and shoulders in
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and shoulders
out and shoulders in,
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shoulders out and shoulders in.
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Now inhale up
for two, inhale down,
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inhale once again and down.
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Now we're gonna go to the right,
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arm move your
head and arm this way,
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arm to the left
and arm to the right.
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Stretch all those muscles,
those nice oblique muscles
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in your abdomen, strech those.
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And stretch, stretch,
now straight over head,
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and straight over head
and straight over head,
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straight over
head and straight up
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and straight up, straight up.
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Now out to the
front, arms to the side,
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now arms to the side
and arms to the side.
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Just stretch all those muscles,
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stretch the muscles,
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stretch the muscles and stretch.
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Breathing as you do is
don't forget to breath.
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Tip today, don't
forget to breath.
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Can't be in health
without breathing, very good.
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Now we're taking
another inhale up,
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put your arms to
your side at 90 degrees
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and we're gonna twist.
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Just twist your
body, twist your body.
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Do not move your hips,
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just stay completely straight,
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just move your arms alone. Okay.
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Move your arms, move your arms,
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move your arms, move your arms.
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Now straight out,
straight out, straight out.
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Very good. Now we go to the side
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and we're gonna up on our heel,
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so upon on your toe and down.
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We are
stretching our calf muscles
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and our Achilles tendon.
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We don't want to be stiff.
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We don't have any injuries.
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We don't have any
injuries today whatsoever.
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So up on your toe,
four more, three more,
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and two more, and one more.
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To the left, same on this side.
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Now upon your
toe, up on your toe,
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up on your toes, four more,
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and three more and
two more and last one.
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Now inhale up.
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Now we're gonna
start marching in place.
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High knees, move your arms.
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Keep marching,
marching, marching.
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Very important when you march,
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you make very light
movements with your feet.
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Do not bang the floor.
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Step as though you
are stepping on ice,
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on glass, on egg shells.
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High knee and move your arms.
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Striking the floor
with a very soft foot.
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You don't want
to wake anybody up.
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And the other
thing is when we change,
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we're gonna change our arms.
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You guys are looking very
good out there, very good.
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When we change we're
gonna change on three, alright.
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We make a quick one, two, three.
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All right, we
will practice that.
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All right, we get to
count down now from eight,
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we gonna change
on one, eight, seven,
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six, five, four, three, two, one
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and one, two, three and right.
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Two, three, say it again,
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eight, eight, seven, six,
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five, four, three, two, and one,
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two, three, and
left, two, three, four,
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five, six, seven, and
one, two, three, and right.
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You are
catching on to this move,
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this is going to
be very important.
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We can get our heart rate up,
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and get our muscles going.
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Now we will change
on four, four, three,
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two, one and one, two, three.
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Left, two, three, four,
one, two, three, and right,
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two, three,
four, five, six, seven
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and one, two, three,
and left, two, three, four
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and one, two,
three, one, two, three.
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Now there will
be a new step now.
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Pay attention.
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We're gonna wide
step and close step now.
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One, two, one, two, one, two,
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one, two, one, two, one, two.
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I'm gonna do the same things
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we're gonna go to the three step
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and I'm gonna change on three.
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Four and three and
two and one, two, three.
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Left and left,
and left, and left,
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change it again on
one, four and three,
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and two and one, two,
three, and right and left,
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right, left, right,
change on three next time,
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and four and three and
two and one, two, three,
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and left, left
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and left and left.
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And we're gonna
do another step now
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because we will go
back to our marching.
00:08:37.25\00:08:39.19
Now if the moves
get too difficult,
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come back to this little march.
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But lift your
knees nice and high.
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Keep coming back to the march.
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You are looking very good.
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Now we're gonna go
forward for two and come back,
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wide and the
narrow, keep marching.
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Okay, we will go forward.
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One and two and three.
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We get that, we go forward wide.
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We step and wide,
and wide, and wide,
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one, two, three
and wide and wide.
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We're gonna change
on three next time,
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four and three and two
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and one and one, two, three
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and left, and
left, and left, and left,
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and left and one, two, three,
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march in place, march in place.
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This will get our
heart rate back down.
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We will give high
peaks and low peaks,
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and able to recover.
00:10:06.82\00:10:07.79
Okay, now we're
gonna take one foot forward
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and one foot back
keeping the left leg in place.
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We will take the right
leg forward, all right.
00:10:18.24\00:10:20.37
So we will do on three,
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one, two, three,
four and forward.
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One, one, this is just
the right leg is moving,
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just the right leg
moves, keep doing that,
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as high knees as you can get.
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Keep moving.
00:10:47.46\00:10:48.43
Now we will change
on one, four, three,
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two, one and one, two, three,
00:10:58.11\00:11:01.63
and left, two, high knees.
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If you move your arms,
you burn more calories.
00:11:09.68\00:11:12.57
All right. We
will change on four.
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Four, three, two, one,
00:11:22.17\00:11:27.97
and one, two, three and right.
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And three and
two and one and one,
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two, three and left.
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All right, now right
to marching, marching.
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We get our heart rate
down, heart rate down.
00:11:51.14\00:11:54.12
How you doing out there?
00:12:00.46\00:12:01.81
You are doing excellent.
00:12:02.31\00:12:03.68
Now we will take
the right leg forward,
00:12:04.67\00:12:06.11
and curl our biceps.
00:12:06.95\00:12:08.27
All right, on
four, three, two, one
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and right leg
forward, two, three,
00:12:13.10\00:12:17.72
four, five, six, seven,
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eight, four,
three, two and change.
00:12:26.53\00:12:33.45
And four, three, two, one
00:12:33.54\00:12:39.90
and eight, seven,
six, five, four, three,
00:12:42.89\00:12:52.83
one, two, three
and one, two, three.
00:12:54.21\00:12:59.14
We're gonna go this
side on the next set.
00:13:01.09\00:13:02.98
One, two, three, four
and open it to this side.
00:13:02.99\00:13:13.56
Four, three, two, one
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and other side, reach, reach.
00:13:23.99\00:13:26.76
Now the
alternate, front and back.
00:13:31.28\00:13:34.07
One, two, three, four and front.
00:13:36.09\00:13:43.31
One, two, three,
four and to the side,
00:13:47.36\00:13:51.78
two, three, four, five, front,
00:13:51.79\00:13:56.13
two, three, four, five,
six, seven, eight, to the side,
00:13:56.14\00:14:03.60
two, three, four,
front, two, three, four, five.
00:14:04.85\00:14:17.20
Now just keep going to side,
00:14:17.58\00:14:18.55
just keep going to side.
00:14:18.56\00:14:19.71
Arms on the hips.
00:14:21.10\00:14:22.35
Bring your front,
side, back, center.
00:14:24.57\00:14:26.66
All right, on four;
one, two, three, four
00:14:26.67\00:14:31.63
and front, side,
back, front, side,
00:14:31.64\00:14:34.87
back, front,
side, back, front, side,
00:14:34.88\00:14:38.47
back, center, front, side, back.
00:14:38.48\00:14:40.74
Good job.
00:14:48.69\00:14:49.82
You are looking excellent.
00:14:50.56\00:14:51.62
Let's alternate legs now.
00:14:52.39\00:14:53.49
Now alternate.
00:14:57.03\00:14:58.00
If you are able
well use your other arms.
00:15:01.42\00:15:03.59
This will be our coordination.
00:15:09.59\00:15:10.71
Good job.
00:15:20.89\00:15:21.86
Excellent there, excellent.
00:15:22.79\00:15:24.18
Last one, we'll do in
set of our and go to a march.
00:15:28.01\00:15:33.02
One, two and three
and four, and walk it out.
00:15:34.77\00:15:42.88
One, two, three,
00:15:44.16\00:15:48.24
the next step is
gonna be a little difficult,
00:15:49.15\00:15:51.11
we're gonna go
the left in a box.
00:15:51.59\00:15:52.99
We will take our
right leg over our left
00:15:53.95\00:15:56.08
and make a box, all right.
00:15:56.09\00:15:59.53
We're gonna walk
a little bit more.
00:16:00.28\00:16:01.73
Walk in place,
high knee, high knee,
00:16:02.50\00:16:04.99
high energy, high
energy, high energy.
00:16:05.00\00:16:08.67
I'm gonna count to four,
00:16:11.85\00:16:12.93
and I take my right leg,
00:16:13.98\00:16:15.07
I'm gonna put over my
left leg and we will go.
00:16:15.78\00:16:19.86
Four, three, two, one, four,
00:16:19.87\00:16:20.84
three, two, one, four,
three, two and to the right.
00:16:20.85\00:16:26.81
Right leg over, right leg over,
00:16:30.14\00:16:32.75
right leg over, right leg over,
00:16:33.63\00:16:36.39
lift as high as you can
and we will change on three,
00:16:37.59\00:16:41.89
after you are
comfortable with this move.
00:16:42.43\00:16:44.18
Keep doing it, right
leg over the left leg.
00:16:55.73\00:16:58.36
We'll do four and
three and two and one
00:16:59.53\00:17:05.49
and one, two, three and left
00:17:05.50\00:17:07.18
and left leg, left leg,
left leg, left leg over,
00:17:07.19\00:17:15.02
left leg over, left leg
over, left leg, left, left,
00:17:15.86\00:17:24.03
we'll change next time.
00:17:24.64\00:17:25.67
One, two, three
and right, right,
00:17:28.05\00:17:31.29
it doesn't have to be perfect.
00:17:32.54\00:17:33.73
Just keep moving, keep moving,
00:17:34.28\00:17:37.01
you don't catch on to the move,
00:17:37.02\00:17:39.54
go back to the marching.
00:17:39.55\00:17:41.19
The important thing is
that you craise your heart rate.
00:17:42.64\00:17:45.41
One, two, three,
and one, two, three.
00:17:47.48\00:17:52.74
Good job.
00:17:52.75\00:17:53.87
Excellent.
00:17:54.70\00:17:55.67
Excellent.
00:18:00.30\00:18:01.27
You are looking
excellent out there, four,
00:18:01.74\00:18:04.45
three, two and one, two, three
00:18:05.56\00:18:09.19
and left, left, left, left,
00:18:09.20\00:18:15.55
one, two, three
and right, sorry, left.
00:18:15.56\00:18:19.10
Okay, march in
place, march in place.
00:18:23.62\00:18:26.66
We'll march for a while
bring our heart rate down.
00:18:27.67\00:18:29.65
Then we gonna move to the side,
00:18:30.17\00:18:31.85
move to the
side, move to the side.
00:18:31.86\00:18:33.77
Okay, we're gonna
go to the right, okay,
00:18:37.60\00:18:40.44
on four, one,
two, three, four, and.
00:18:40.45\00:18:45.83
Now we add the arms.
00:18:50.30\00:18:51.47
My sister wants to tell you.
00:18:59.34\00:19:00.56
Anybody can do this exercise,
00:19:02.27\00:19:03.80
all four, all three
of us got AARP cards.
00:19:04.90\00:19:08.84
Thanks honey.
00:19:09.55\00:19:10.77
About five years
ago, yep, we were not old.
00:19:10.78\00:19:15.08
Not me. In mind at all.
00:19:15.09\00:19:18.28
All right, very good.
00:19:19.21\00:19:20.37
Now let's step
it out, step it out,
00:19:20.64\00:19:23.27
step it out, keep
moving to the side,
00:19:27.22\00:19:31.08
to the side, turn to the side,
00:19:31.66\00:19:33.90
get your arm out right to move.
00:19:35.81\00:19:37.36
Good, in and out,
in and out, in and out.
00:19:41.01\00:19:45.05
Get ready to move your left arm,
00:19:45.06\00:19:47.21
four, three, two, one and...
00:19:48.51\00:19:52.14
We're gonna move two
arms now very quickly
00:19:54.81\00:19:57.01
we're gonna move two arms.
00:19:57.02\00:19:58.25
So get your arms out
00:19:58.26\00:19:59.48
even kick up your left leg,
00:19:59.49\00:20:01.49
okay, good job, very good job.
00:20:02.39\00:20:05.26
You look excellent out there,
00:20:05.27\00:20:06.51
excellent, keep kicking.
00:20:06.52\00:20:08.60
Now we're gonna
alternate, lift and kick.
00:20:08.61\00:20:11.34
One, kick, kick,
don't throw your leg out,
00:20:12.39\00:20:17.90
use your muscles properly.
00:20:17.91\00:20:19.23
You don't want to
injure your knees.
00:20:23.18\00:20:24.43
Very good.
00:20:26.42\00:20:27.39
We'll turn the side
and do the other side.
00:20:28.02\00:20:30.33
Good, turn this
side, same thing, arm out,
00:20:32.52\00:20:37.61
now in, good.
00:20:40.59\00:20:43.37
Vigorous, vigorous, get ready
00:20:46.36\00:20:49.03
to move your right arm.
00:20:49.04\00:20:50.07
Arm on your waist,
good, in and out, both arms.
00:20:52.25\00:20:59.83
Good, lift, we're
gonna alternate and kick.
00:21:02.15\00:21:05.89
Lift, kick, lift, kick, lift,
00:21:07.43\00:21:11.59
kick, lift, kick, kick, kick.
00:21:11.60\00:21:18.46
I will turn to the
side, side to side.
00:21:20.23\00:21:22.88
Now we're gonna
learn to behind us.
00:21:25.74\00:21:27.18
We want your right leg behind.
00:21:27.78\00:21:29.44
Okay, get ready.
00:21:30.54\00:21:31.70
Good.
00:21:34.09\00:21:35.06
We're gonna
stretch our Achilles out.
00:21:35.91\00:21:37.42
Good.
00:21:38.89\00:21:39.86
Use your arms now.
00:21:45.60\00:21:46.57
Whole energy, energy, energy.
00:21:48.40\00:21:52.24
Good.
00:21:52.81\00:21:53.78
Now we go to a single arm
00:21:55.80\00:21:57.00
and link not
the body, all right.
00:21:58.21\00:22:00.91
Now, good, very good.
00:22:04.11\00:22:07.77
Use your obliques, very good.
00:22:10.38\00:22:13.82
Now we're gonna
wedge our arm out
00:22:15.36\00:22:16.65
across like we are
swimming, swim, swim.
00:22:16.66\00:22:17.63
Keep swimming.
00:22:26.39\00:22:27.36
Good.
00:22:28.27\00:22:29.24
Good. Side to
side, side to side,
00:22:33.45\00:22:36.56
high knees, high
knees, high knees.
00:22:37.66\00:22:41.81
Now we're gonna squat and raise,
00:22:44.59\00:22:46.32
okay, a wide squat.
00:22:46.33\00:22:48.05
We're gonna go
that way squat, okay.
00:22:48.51\00:22:50.44
Squat, okay, squat and raise,
00:22:50.45\00:22:53.79
and raise good and
raise, good and raise,
00:22:55.03\00:23:01.24
squat and raise,
squat and raise, squat,
00:23:01.25\00:23:05.66
squat, squat and
raise, squat and raise.
00:23:06.96\00:23:12.28
Good, good.
00:23:18.22\00:23:20.57
Now back and front, side, march.
00:23:21.50\00:23:24.20
We'll do posterior leg
Achilles goes leg behind.
00:23:25.08\00:23:28.44
Okay. Okay.
00:23:29.60\00:23:33.49
now we're gonna put one
leg up in the back like this,
00:23:33.50\00:23:36.15
Good. Good.
00:23:39.15\00:23:47.23
very good,
00:23:57.43\00:23:58.40
Good job,
00:24:04.70\00:24:05.67
good job, very good job.
00:24:12.01\00:24:14.41
Now we will do squat again.
00:24:14.42\00:24:15.49
Good. Good.
00:24:17.75\00:24:23.45
Very good, very good.
00:24:25.84\00:24:32.67
Right leg behind us again.
00:24:35.91\00:24:37.10
Good job. Good.
00:24:38.67\00:24:45.23
Now, we're gonna
move side to side.
00:24:47.76\00:24:49.07
It is just to relax
before our next peak.
00:24:50.39\00:24:52.98
Well, left on knee on eight.
00:24:56.94\00:24:59.40
One, two, three, four,
five, six, seven, eight, and...
00:24:59.71\00:25:07.19
Good. Now put knees wide out,
00:25:14.97\00:25:19.07
arms down, seven,
eight, to the back.
00:25:20.16\00:25:26.17
Good job, arms out to the side
00:25:32.84\00:25:35.49
and we're gonna
kick, kick, very good.
00:25:35.50\00:25:42.65
Knee lift now.
00:25:46.73\00:25:47.70
As high as you can, knees out
00:25:54.87\00:25:56.72
to the side, arms down.
00:25:56.73\00:25:57.98
To the back.
00:26:03.83\00:26:04.80
And side kicks.
00:26:11.40\00:26:12.37
Good, walk in place,
00:26:19.07\00:26:20.14
walk in place, walk
in place to the side,
00:26:21.38\00:26:26.76
good, big wide to
your side, big wide.
00:26:30.12\00:26:33.67
This is your last
exercise get your heart rate up
00:26:34.71\00:26:36.24
before we end,
00:26:36.25\00:26:37.22
big move to the side, big move.
00:26:37.23\00:26:41.48
to the side, to
the left for two,
00:26:46.86\00:26:50.03
right for two,
single, to the side,
00:26:50.91\00:26:57.20
to the side, side, side,
big moves, big moves, side,
00:27:00.05\00:27:11.86
now just walk it in, walk it in.
00:27:15.23\00:27:18.46
We're gonna cool down now.
00:27:19.14\00:27:20.51
I am bet you are
happy about that.
00:27:20.52\00:27:21.93
Side to side, side to side,
00:27:24.92\00:27:26.76
we will get the heart rate down,
00:27:26.77\00:27:27.89
heart rate
down, heart rate down,
00:27:27.90\00:27:30.34
just cool down,
gentle movements.
00:27:30.35\00:27:33.20
Now we will go
to our gentle march.
00:27:33.21\00:27:34.97
Okay, just gentle march.
00:27:37.33\00:27:38.78
Good job.
00:27:43.51\00:27:44.48
Thank you for
exercising with us.
00:27:44.49\00:27:46.55
We really hope
that you had a good time
00:27:46.56\00:27:48.75
that your heart rate was raised.
00:27:48.76\00:27:50.36
That you sweat a lot,
we did and we're blessed.
00:27:50.37\00:27:54.54
The Apostle John
in 3rd John 2 said,
00:27:54.55\00:27:58.17
Beloved, I pray that you
may prosper in all things
00:27:58.18\00:28:02.02
and be in health,
just as your soul prospers.
00:28:02.03\00:28:05.13
That's our prayer for you too.
00:28:05.56\00:28:07.15
Thanks for joining us today.
00:28:07.16\00:28:09.04
We will see you again next time.
00:28:09.05\00:28:10.45