The following
program is designed
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to demonstrate simple workouts
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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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Have you ever
had a sports injury?
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Do you want to jump higher?
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Do you want to run faster?
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Stay tuned and join us
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and we will address
those issues in our program,
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Leap As An Hart, stay tuned.
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Hello and welcome
to Body and Spirit.
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Today the title
is, Leap As An Hart.
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And the text is Isaiah 35:6,
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"Then shall the
lame man leap as an hart,
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and the tongue of
the dumb shall sing."
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And we're not going
to be singing today.
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We are going to
be leaping as an hart
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and we can be happy
today that we're not lame,
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but I have been
lamed due to injury
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and so today
we're gonna do something
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very helpful for those of you
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who have been injured
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and want to get back
to your favorite sport.
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So today Leap As An Hart.
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And we will begin
by introducing myself,
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I'm Andi Hunsaker
from Boston Massachusetts.
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I'm a physician
practicing in Boston.
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To my left is
Lauren Rittenhouse,
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a great friend.
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We go to church together. We do.
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And we went to
Loma Linda together.
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Her husband was
in medical school,
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two years behind me.
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To my right is my
identical twin sister
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also a physician from Kettering.
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She does into medicine
and is phenomenal physician.
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Her husband is also a physician.
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And we are all into exercising,
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not just to make
ourselves look good,
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but for the glory of God.
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And so we begin
now by warming up
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and we will do a slow
march for about a minute.
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All right. Let's begin ladies.
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We are marching in place.
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We do a lot of marching
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because it really helps
warm up the muscles slowly.
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We want to warm
the muscles up slowly.
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We will watch
closely for a little bit,
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then we will march
a little bit wider,
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just to get all the muscles,
the inner thigh muscles,
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the hamstrings, the
squats, all of our muscles.
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Let's go a little bit wider,
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and we will just
march a little wide.
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And the reason that
we are going to spend
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quite a bit of
time warming up today,
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come back in,
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is that we have a
very tough program planned.
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The reason that I like
this program is I was injured.
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I had a very serious
injury after a marathon.
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I went to a marathon.
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I was totally fine to
cross the finish line.
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It was very invigorated.
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But about a month later
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training for another marathon
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about qualifying for another,
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we had some
issues with my hamstring.
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A portion of it had torn
off of my bone in my pelvis,
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and to get back to running
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I had to prove that I could run.
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And so they made me do
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this horrible leaping exercises
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and I thought maybe
someone else clears the way.
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And just take to a slow
run, ladies. A slow run.
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My sister who is right
now recovering from an injury
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is gonna continue
marching in place.
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But we're gonna
go for a slow run.
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We're gonna run
for about minute.
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We'll just run for about minute
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and I know this is applies
to you a little difficult,
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so continue just
walking if you can,
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and now we're just high knees
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if we can as we run,
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high knees running.
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We need to get all
our muscles loosened up,
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so we can leap and
not damage our knees.
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I want to say one other thing.
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Be sure that when you run
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or jump that you
land on your toes.
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In this program we're
gonna be taking several breaks
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because of the
intensity of the exercise.
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All right. Now kick it back.
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All right, stop.
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We are going to
go from side to side,
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and pretend we
have great big tires.
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Just nice in
story, great big tires,
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we gonna step
into the center. Good.
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The important thing is agility
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that can help
you prevent injury.
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As begin old to
our muscle shorten
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and so it's very important
to do some good stretching
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we'll do that at
end of this. All right.
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And we will go forward.
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Just very slowly. Very good.
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And if you want to
do a low impact version,
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go like this. All right.
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A low impact version, very good.
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Okay, we do tires again,
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tires again, svery good.
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Okay one more
time, lunges in front.
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Lunging, very good.
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Now what we going to do
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is we gonna turn to
this side like nice arch,
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Lauren this way.
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Okay. Good.
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Come this way, Lyndi. Okay.
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And we're going to,
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come on other side
of knee, good. Okay.
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We gonna walk forward.
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We gonna do a lunge,
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turn around and come
back. Right leg first.
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Be very careful
when you do this.
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Your knee should
be over your ankle.
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Do not track over your toes.
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Left side, good, turn around.
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Again we're just stretching up,
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again keep your
ankle and your knee alight.
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Okay. Good.
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Keep doing. Okay, right leg.
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And up, very important
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to keep that
knee over the ankle.
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All right, very good.
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Now we'll just stretch
our quads for little bit,
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and it's very important
when you stretch your quads
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that you don't go like this.
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You need to go straight down.
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Your knee should be level
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and I back up just a little bit.
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They should be in
front of you level,
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and hold that
for about 30 seconds.
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Some people can't do this...
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If you cannot, if you
need chair to hold on to,
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take a chair and
hang on to the chair.
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I'm hanging on to
my imaginary chair.
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Let's change
legs, imaginary chair.
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All right, you can put
your arm out for balance
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if you need to.
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Arm out for balance.
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But it's very important to never
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to stretch a cold muscle.
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You must warm up
in someway. All right.
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Now what we gonna do
is stretch our hamstrings.
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My hamstrings are a problem.
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So, I'm very
careful with my hamstrings,
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so just, let's take a
breathe out like this,
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hold your arms out and go down
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and touch the foot
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if you can't keep
your knee straight
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if you can only touch your knee,
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just touch your knee.
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And will stretch the hamstring
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keeping the leg straight.
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And we do this
for about 30 seconds.
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And then come up.
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Arch your back as you come up.
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Be very careful with
your back. All right.
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Again up and then down all right
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and we'll just hold that
keeping the leg straight,
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very important to
stretch warm muscles only.
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If you are a runner,
make sure that you stretch
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after you've been
walking or running
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for a short
little while. All right.
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Now we'll come back up
and we're ready to begin.
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Now what I want you do
is you can either follow me
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as I do the high impact version
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or you can
follow Lauren to my left
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or my sister in
doing a low impact version.
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I will do the
high impact version,
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and so what we're first gonna do
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is we gonna pretend
we are catching a ball.
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Plyometrics is the
extremely practical.
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And for any sport
that you involved in,
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Plyometrics which means
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jumping or leaping
is extremely important.
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So what we gonna do is
we gonna bend our knees
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and pretend we
are catching a ball
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and we gonna just jump up.
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So, I'm gonna show you now.
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So we just gonna go down and up,
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good down and up. Continue.
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Go down and up, down and up,
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down and up, down and up,
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down and up.
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If you do not want to
jump, you can just go like this.
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You can just go like
this if you cannot jump
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or you can just
do it a few times.
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Sometimes you may not
be able to do it very often
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and so you just
take a little break.
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If you can only
do two, just do two.
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Just pretend
you're catching a ball,
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watch your knees
land very softly,
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you've heard of
cats? Lauren has a cat.
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She has several cats.
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I have three cats.
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She has three cats.
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Very important
to land like a cat.
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All right now we gonna do
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another one that
would be similar.
00:09:38.19\00:09:40.02
We gonna advance in difficulty.
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We're going to put
our left leg in front
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and then you
drawn imaginary life
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from the inner aspect
of your leg to your foot.
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We are gonna
pretend that we are running.
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The foot can be back
here it as to be close.
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Again, we gonna come down
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pretend we're catching a ball
00:10:00.84\00:10:02.92
and then we will
not jump except on four,
00:10:02.93\00:10:06.38
and we'll flip around the air,
00:10:06.39\00:10:08.08
which gonna be a lot of fun.
00:10:08.09\00:10:09.25
So men, tune in with your wives
00:10:09.26\00:10:11.62
and join us. All right.
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There's run stance,
all right so let's go.
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Down two, three and four
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and switch two,
three, four and switch.
00:10:22.22\00:10:29.60
Land like a cat.
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Two, three, four and switch.
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Two, three, four and switch,
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one two, three, four and switch,
00:10:45.48\00:10:52.70
one two, three, four and switch.
00:10:52.71\00:10:59.82
Last one two,
three, four and switch.
00:10:59.83\00:11:07.19
Very good excellent good work,
00:11:07.20\00:11:08.79
good work those good work.
00:11:08.80\00:11:10.45
All right now we
will do something
00:11:10.46\00:11:11.71
called and Airborne Heisman.
00:11:11.72\00:11:15.67
Now ladies out there,
you get five good points
00:11:15.68\00:11:18.68
if you know what the Heisman is.
00:11:18.69\00:11:20.75
It's a trophy.
00:11:20.76\00:11:22.88
What sport? That's the answer.
00:11:22.89\00:11:24.15
Ask your husbands.
00:11:24.16\00:11:25.45
All right we gonna
go to the right first.
00:11:25.46\00:11:28.17
And then we go to the left.
00:11:28.18\00:11:29.82
But the trick is we gonna hop
00:11:29.83\00:11:32.77
and bring the leg up.
00:11:32.78\00:11:34.15
Back and bring the leg up.
00:11:34.16\00:11:36.52
Back and bring the
leg up balance. All right.
00:11:36.53\00:11:40.85
All people fall down a lot.
00:11:40.86\00:11:44.27
And we don't want
to break any hips,
00:11:44.28\00:11:45.89
so we gonna do
this back and forth.
00:11:45.90\00:11:47.31
All right, let's do it
now to the right and hold it,
00:11:47.32\00:11:52.71
and hold it, and hold it,
00:11:52.72\00:11:55.91
and hold it, and hold it.
00:11:55.92\00:12:00.83
Why this call Heisman, because
00:12:00.84\00:12:02.65
this is what
Heisman trophy looks like,
00:12:02.66\00:12:05.30
right, those of you into
college sports? Football.
00:12:05.31\00:12:09.07
College sports, Football.
00:12:09.08\00:12:10.12
Very good Lauren.
00:12:10.13\00:12:11.16
That was College
Football, I didn't know that.
00:12:11.17\00:12:12.69
College football!
The Heisman trophy.
00:12:12.70\00:12:15.99
That's right. We
are having fun now.
00:12:16.00\00:12:17.63
All right, very good. Last four.
00:12:20.57\00:12:23.25
All right very good.
00:12:26.68\00:12:28.64
Now we will do something
00:12:28.65\00:12:29.62
interesting with some chairs.
00:12:29.63\00:12:31.32
If you have a
chair or stool at home,
00:12:31.33\00:12:34.00
I want you to put
your stool in front of you,
00:12:34.01\00:12:38.34
we gonna swing our leg over.
00:12:38.35\00:12:39.64
We gonna keep
right here. All right.
00:12:42.63\00:12:45.82
And hopefully they will not,
00:12:45.83\00:12:46.80
keep this back
just a little bit,
00:12:46.81\00:12:48.88
hopefully they won't kick me.
00:12:48.89\00:12:50.03
We're gonna take our
leg, right leg first.
00:12:52.46\00:12:54.84
And keep your balance
put arms if you need to
00:12:54.85\00:12:57.59
and go like this
and this, all right.
00:12:57.60\00:13:01.45
This, this with other leg,
00:13:01.46\00:13:05.63
with other leg,
alternating legs.
00:13:05.64\00:13:09.60
All right and see
how fast you can do that.
00:13:09.61\00:13:13.80
Don't kill yourself doing it.
00:13:13.81\00:13:14.99
Very important for balance.
00:13:18.48\00:13:23.22
As we get older
it's very important
00:13:23.23\00:13:25.61
to maintain our ability
00:13:25.62\00:13:27.95
to stay on our feet. All right.
00:13:27.96\00:13:33.43
The four more
wheels- two, three and four.
00:13:34.68\00:13:41.86
Very good, all right.
00:13:41.87\00:13:44.85
Now we'll do again.
00:13:44.86\00:13:47.86
We'll repeat or jump squats.
00:13:47.87\00:13:50.92
We'll do our jump
squats again. All right.
00:13:50.93\00:13:52.70
Remember those
words to get ready and go.
00:13:52.71\00:13:54.98
Okay and up and up.
00:13:54.99\00:14:00.49
Don't worry break is coming.
00:14:00.50\00:14:02.06
We have a water break very soon
00:14:02.07\00:14:04.57
and up and up and up,
00:14:04.58\00:14:10.42
we take breaks in this because
00:14:10.43\00:14:11.49
it very taxing on the knees.
00:14:11.50\00:14:13.03
When you land, land like a cat
00:14:13.04\00:14:15.45
as quite as you
can like a mouse.
00:14:15.46\00:14:18.33
I don't like mice.
00:14:18.34\00:14:20.84
I'm scared to the
death of mice. All right.
00:14:20.85\00:14:23.07
Now we can do the other one.
00:14:23.08\00:14:24.05
Run stance squat.
00:14:24.06\00:14:25.85
Left leg in front of the other,
00:14:25.86\00:14:28.29
right leg back here.
00:14:28.30\00:14:30.00
We gonna play pretend then
we gonna switch in the air.
00:14:30.01\00:14:32.78
All right here we go.
00:14:32.79\00:14:36.17
Two and three
and turn in the air.
00:14:36.18\00:14:41.85
One and two and three and four,
00:14:41.86\00:14:49.72
two, three and four,
00:14:49.73\00:14:55.36
two, three, four
00:14:55.37\00:14:59.88
one more two, three and
four and turn, very good.
00:14:59.89\00:15:07.12
Airborne heisman to
the right, okay let's go.
00:15:07.13\00:15:11.37
Hold, hold, hold, hold,
00:15:11.38\00:15:17.55
hold, hold,
hold, hold, very good.
00:15:17.56\00:15:23.35
Let's do swing kicks again
00:15:23.36\00:15:24.49
and then we will take a break.
00:15:24.50\00:15:25.47
We're sweating.
We're working hard.
00:15:27.91\00:15:31.53
But believe me, I
could not return to running
00:15:31.54\00:15:33.61
until I proved I could
do many of this maneuvers.
00:15:33.62\00:15:36.19
So they are very
important. Let's go.
00:15:36.20\00:15:38.85
One, we will do
about five of these. Good.
00:15:38.86\00:15:44.92
I bet you have a
little difficulty
00:15:44.93\00:15:46.81
keeping your balance.
00:15:46.82\00:15:48.64
When I first begin doing this,
00:15:48.65\00:15:50.52
it was very hard
to keep the balance.
00:15:50.53\00:15:51.84
There's a lot of concentration.
00:15:54.77\00:15:55.96
All right. Very good.
00:16:01.81\00:16:03.31
Last four. Very good.
00:16:03.32\00:16:07.15
How you doing girls?
00:16:07.16\00:16:08.75
Good. Very good.
00:16:08.76\00:16:09.73
Are you tired yet?
00:16:09.74\00:16:11.12
Getting there. Yeah.
00:16:11.13\00:16:12.19
Tired! All right, good.
00:16:12.20\00:16:13.17
We'll take a 30 second break.
00:16:13.18\00:16:15.67
And the reason we
gonna take a break,
00:16:15.68\00:16:16.84
we'll talk to you as we do.
00:16:16.85\00:16:18.47
It's important for you
00:16:18.48\00:16:19.45
to keep moving
though, keep moving.
00:16:19.46\00:16:22.54
Get up from the couch.
00:16:22.55\00:16:23.52
I can see you sitting on
the couch, the pink sofa.
00:16:23.53\00:16:26.14
Stand up let's
keep moving. All right.
00:16:26.15\00:16:28.76
So that we can stretch
our arms, move our legs.
00:16:28.77\00:16:32.10
It just relaxes those muscles
00:16:32.11\00:16:33.47
so you don't
stretch them too much.
00:16:33.48\00:16:35.34
Very important with plyometrics
00:16:35.35\00:16:36.75
that you don't
continue do it continuously,
00:16:36.76\00:16:39.76
but that you
take lots of breaks.
00:16:39.77\00:16:41.65
All right, lots of breaks.
00:16:41.66\00:16:44.28
Drink some water if
you need to and come back
00:16:44.29\00:16:48.51
when you are finished
00:16:48.52\00:16:50.13
and we're gonna
have some great fun here.
00:16:50.14\00:16:52.30
All right, very good.
00:16:52.31\00:16:55.68
All right, we
are ready to go now.
00:16:55.69\00:16:57.80
Now we can do
something very interesting.
00:16:57.81\00:17:01.00
We are going to
just face the front here
00:17:01.01\00:17:03.98
and we're going to touch down
00:17:03.99\00:17:06.10
and we're going to jump up,
00:17:06.11\00:17:07.66
down and up like this,
down and up, down and up.
00:17:07.67\00:17:13.49
If you don't want
do the high impact,
00:17:13.50\00:17:15.29
down and reach, down and reach.
00:17:15.30\00:17:18.98
All right let's go.
00:17:18.99\00:17:20.46
Whichever
version you want to do,
00:17:20.47\00:17:22.02
Lauren is going to be
doing the low impact version.
00:17:22.03\00:17:26.54
In fact, I don't
hear your toes behind me
00:17:26.55\00:17:28.58
and I think they are
both doing low impact version.
00:17:28.59\00:17:30.84
I'm just glad
they are here with me.
00:17:30.85\00:17:33.91
You know, I did not think
00:17:33.92\00:17:36.26
that I was ever
gonna be able to do
00:17:36.27\00:17:37.33
anything like this
again after my injury,
00:17:37.34\00:17:40.84
but I'm praising the
Lord, the great physician
00:17:40.85\00:17:44.10
that I was able
to do this today.
00:17:44.11\00:17:46.49
All right very good, last one.
00:17:46.50\00:17:49.95
Okay, we're gonna do
again, the run stance squat.
00:17:49.96\00:17:54.02
We put our right leg in front
00:17:54.03\00:17:55.44
or left leg just little behind
00:17:55.45\00:17:57.09
and we are gonna reach
down as far as you can go
00:17:57.10\00:17:59.16
and we gonna turn
around in the air.
00:17:59.17\00:18:00.39
Okay here we go.
00:18:00.40\00:18:01.37
one. Good.
00:18:01.38\00:18:03.82
Again, good, again.
00:18:03.83\00:18:07.35
Isn't this fun?
Aren't you having fun?
00:18:07.36\00:18:08.91
Don't you feel like
you are in the wilderness
00:18:08.92\00:18:10.77
looking for game or
something like that?
00:18:10.78\00:18:13.68
Whatever it is, tofu,
or something of the sort,
00:18:13.69\00:18:17.51
what do you think we
are looking for, Lauren?
00:18:17.52\00:18:19.37
A cat. A cat, that's right.
00:18:19.38\00:18:21.00
Your cat was lost,
00:18:21.01\00:18:21.98
wasn't it? Yes.
00:18:21.99\00:18:23.25
Was that
traumatic? Very traumatic.
00:18:23.26\00:18:25.07
Yeah, because she was
very soft, very quite.
00:18:25.08\00:18:28.59
All right very good, one more.
00:18:28.60\00:18:30.66
All right now we're
gonna do the airborne Heisman.
00:18:30.67\00:18:33.18
We can go to the left
00:18:33.19\00:18:34.16
this time for a
little change up.
00:18:34.17\00:18:35.22
Let's begin,
hold on, hold, hold,
00:18:35.23\00:18:41.26
hold, hold, hold, hold, hold,
00:18:41.27\00:18:48.33
two more excellent,
00:18:48.34\00:18:51.38
very good. Okay.
00:18:51.39\00:18:52.70
Now this must give me a fun one.
00:18:52.71\00:18:53.77
We gonna grand a circle.
00:18:53.78\00:18:55.87
We're just gonna pretend
that we have a towline here
00:18:55.88\00:19:00.60
between our feet.
00:19:00.61\00:19:03.67
And we gonna rear on this
imaginary tow on the floor.
00:19:03.68\00:19:07.75
We go counterclockwise
and then clockwise.
00:19:07.76\00:19:10.50
Okay, let's begin like this.
00:19:10.51\00:19:13.30
You can do as fast as you want
00:19:13.31\00:19:14.60
or as slow as you
want, but very, very tight.
00:19:14.61\00:19:17.75
Nothing big, just very tight,
00:19:17.76\00:19:20.09
very controlled,
00:19:20.10\00:19:21.86
very tight, very controlled.
00:19:21.87\00:19:25.50
For about 30
seconds we'll do this.
00:19:25.51\00:19:26.91
We are cutting the
corners right here.
00:19:26.92\00:19:29.07
No cutting
corners of the circle.
00:19:29.08\00:19:31.40
Just put your body over the top.
00:19:31.41\00:19:33.74
next direction.
00:19:33.75\00:19:35.15
That's how my sister drives in.
00:19:37.78\00:19:38.84
Isn't that right, Lyndi.
00:19:38.85\00:19:39.82
Yes, I try my best.
00:19:39.83\00:19:41.49
She tries her best.
00:19:41.50\00:19:43.16
The Alamo car set to
go about 90 miles an hour.
00:19:43.17\00:19:45.66
No it's not, 85.
00:19:45.67\00:19:48.03
Lauren, is that true? Let's do.
00:19:48.04\00:19:50.07
I refuse to comment.
00:19:50.08\00:19:51.66
That's right, all right,
00:19:51.67\00:19:54.54
as fast as you
can move your feet.
00:19:54.55\00:19:56.42
Again landing on
your toes very good,
00:19:56.43\00:19:59.14
very good. All right stop.
00:19:59.15\00:20:01.78
All right. Let's begin again.
00:20:01.79\00:20:03.61
Actually, stop for a break.
00:20:03.62\00:20:04.59
This time we
repeat that already.
00:20:04.60\00:20:06.23
We repeat this already.
00:20:06.24\00:20:07.21
No, we didn't. We didn't.
00:20:07.22\00:20:08.19
Oh, let's, let's begin again.
00:20:08.20\00:20:10.91
We'll do that
thing, so let's jump again.
00:20:10.92\00:20:13.64
Here we go and up.
00:20:13.65\00:20:16.74
Oh, I heard
some feet like a cat.
00:20:16.75\00:20:17.99
We'll try this time.
00:20:20.53\00:20:21.50
Yeah. Good.
00:20:21.51\00:20:27.73
I can hear that, soft,
as we go get more energy.
00:20:27.74\00:20:32.02
Yeah. Very good.
00:20:32.03\00:20:33.87
You know in Luke's
account of the Beatitudes,
00:20:33.88\00:20:37.38
he said that we've
rejoice and Leap for Joy.
00:20:37.39\00:20:41.25
And that was
after being persecuted.
00:20:41.26\00:20:43.94
There is not something.
00:20:43.95\00:20:44.95
We haven't thoughtful
00:20:44.96\00:20:46.36
so we can leap and jump for joy.
00:20:46.37\00:20:49.08
All right, very good.
00:20:49.09\00:20:50.32
Let's do the one stance again
00:20:50.33\00:20:52.68
and then we have to
cut a couple of things out.
00:20:52.69\00:20:54.91
But let's do
that again. All right.
00:20:54.92\00:20:57.34
Okay, what's that?
00:20:57.35\00:20:58.32
Are we breathing?
00:20:58.33\00:20:59.51
Word for the day, make
sure you are breathing.
00:20:59.52\00:21:01.92
Check your
pulse, if it's too high
00:21:01.93\00:21:04.24
and you cannot speak
then just walk in place
00:21:04.25\00:21:08.06
and join us when you can.
00:21:08.07\00:21:09.70
All right, let's go. Good job.
00:21:09.71\00:21:16.42
It's quiet in the
studio. Yeah, pin drop.
00:21:16.43\00:21:20.40
Almost like a mystery.
00:21:20.41\00:21:21.88
It's like being on safari.
00:21:24.70\00:21:25.83
They will be very quiet.
00:21:28.61\00:21:30.41
Have you ever
heard elephants walk? No.
00:21:30.42\00:21:33.31
You can't hear
anything. That's right.
00:21:33.32\00:21:34.60
That's the correct answer Lyndi.
00:21:34.61\00:21:36.17
We've never
heard of elephant walk
00:21:36.18\00:21:38.31
because there are very quite,
00:21:38.32\00:21:39.82
two more, very good.
00:21:39.83\00:21:43.21
Excellent job girls, excellent.
00:21:43.22\00:21:44.91
Now let's do the
double airborne heisman.
00:21:44.92\00:21:49.42
They will be tier,
tier, and this way.
00:21:49.43\00:21:51.55
All right that's what we
supposed to be doing. Okay.
00:21:51.56\00:21:53.34
So, big two tires
like this and like that.
00:21:53.35\00:21:58.77
All right. Good.
00:21:58.78\00:21:59.87
Okay. This way.
00:21:59.88\00:22:00.92
Again coordination,
you may tumble over
00:22:05.49\00:22:08.74
by wearing ballerinas,
00:22:08.75\00:22:11.03
maybe they tumble
too. I don't know.
00:22:11.04\00:22:12.45
I didn't tumble. Good.
00:22:12.46\00:22:13.71
Very good, two more.
00:22:22.85\00:22:24.67
Very good. Excellent.
00:22:27.78\00:22:29.28
Circle like
getting the towels here
00:22:29.29\00:22:31.74
to get breather. All right.
00:22:31.75\00:22:33.53
We go clockwise this time. Okay.
00:22:33.54\00:22:35.46
All right, no
time at the present.
00:22:35.47\00:22:36.49
Let's go and begin. All right.
00:22:36.50\00:22:40.01
Is this clockwise? What talk?
00:22:40.02\00:22:41.63
Is this
clockwise? I can tell time.
00:22:41.64\00:22:44.66
It's my time. It isn't my time.
00:22:44.67\00:22:46.79
Every time we are
going that direction.
00:22:46.80\00:22:50.42
Have mercy. Have mercy in deed.
00:22:50.43\00:22:53.71
All right, for time sake
00:22:53.72\00:22:54.69
let's go the other direction
quickly, quickly, quickly.
00:22:54.70\00:22:58.60
Don't step on the towels.
00:22:58.61\00:23:00.54
By the way make
sure you put something
00:23:00.55\00:23:01.74
you cannot injury
yourself down on the floor
00:23:01.75\00:23:03.95
we have nothing, so
we can't get injured.
00:23:03.96\00:23:07.11
All right very good.
00:23:07.12\00:23:08.09
Let's take a quick break.
00:23:08.10\00:23:09.33
Again recover,
again. You do not sit down.
00:23:09.34\00:23:11.96
You don't stop moving.
You do ballistic stretching.
00:23:11.97\00:23:15.58
So move your
legs, move your legs,
00:23:15.59\00:23:19.14
right just move.
00:23:19.15\00:23:20.71
We will go to our last sequence
00:23:20.72\00:23:22.83
and we will cut
it short as well,
00:23:22.84\00:23:24.83
but we will have a good time.
00:23:24.84\00:23:26.99
All right, next thing
00:23:27.00\00:23:28.29
we will be
doing with some lunges
00:23:28.30\00:23:30.19
and then we'll do some leapfrog
00:23:30.20\00:23:31.36
and then we pretend
that we skiing. All right.
00:23:31.37\00:23:34.44
Is your heart rate
getting down, girls?
00:23:34.45\00:23:36.18
So it is.
00:23:36.19\00:23:37.16
Lauren, are you alive?
00:23:37.17\00:23:38.14
I'm here. Good.
00:23:38.15\00:23:39.12
That's good,
00:23:39.13\00:23:40.33
all right. Okay.
00:23:40.34\00:23:41.66
Now let's do some lunges.
00:23:41.67\00:23:43.66
You can put your
arms on your hips
00:23:43.67\00:23:45.26
or above your head if you like.
00:23:45.27\00:23:47.29
We gonna start
with above our head,
00:23:47.30\00:23:49.63
whichever is easier and
this gonna go like this,
00:23:49.64\00:23:52.07
okay so, all right.
00:23:52.08\00:23:56.65
I will do low
impact. Yep, low impact.
00:23:56.66\00:23:58.42
My twin sister is
doing the low impact.
00:23:58.43\00:24:00.82
All right make
sure you are well aware
00:24:04.30\00:24:07.55
of where your knee is,
00:24:07.56\00:24:09.09
in relationship to your ankle.
00:24:09.10\00:24:11.54
All right, very
good. We'll stop there.
00:24:11.55\00:24:14.71
Now we get in the
line and play leapfrog.
00:24:14.72\00:24:17.88
So we'll go forward for two
00:24:17.89\00:24:19.14
and backward for two,
00:24:19.15\00:24:20.12
let's go. Leapfrog.
00:24:20.13\00:24:26.07
It's good to be
kid again, isn't it?
00:24:27.48\00:24:29.64
AARP cards coming
regularly the mail.
00:24:29.65\00:24:32.14
Pretend we are
catching frogs. Good.
00:24:38.21\00:24:40.23
Frogs! We like frogs don't we?
00:24:40.24\00:24:42.94
Looks like frogs. They are okay.
00:24:42.95\00:24:43.94
You've got two kids, don't you?
00:24:43.95\00:24:45.31
Yeah, I have two children.
00:24:45.32\00:24:46.35
They are not really quiet.
00:24:46.36\00:24:48.36
All right very good.
00:24:48.37\00:24:49.67
Now what we can do,
00:24:49.68\00:24:50.80
I don't know if I
can give you skiers,
00:24:50.81\00:24:52.02
but we're skiers.
00:24:52.03\00:24:53.37
I am not the
greatest skier on the planet,
00:24:53.38\00:24:54.64
to keep my arms and
my legs in fine tune.
00:24:54.65\00:24:58.98
But we're gonna
pretend we are skiing.
00:24:58.99\00:25:00.39
Grab your ski pose.
00:25:00.40\00:25:01.78
And we go
towards the left first,
00:25:01.79\00:25:03.40
center and right.
00:25:03.41\00:25:05.37
So I have got the beat.
00:25:05.38\00:25:06.35
You have got
the music, let's go.
00:25:06.36\00:25:08.39
Okay like this, very good.
00:25:08.40\00:25:10.69
Very good. We're skiing moguls.
00:25:19.35\00:25:22.48
Now, Lauren do you ski moguls?
00:25:22.49\00:25:25.52
No. Don't.
00:25:25.53\00:25:27.63
You like life too, don't you?
00:25:27.64\00:25:29.23
Don't want to
die before long time.
00:25:29.24\00:25:30.56
Lauren, do you ski?
00:25:31.84\00:25:33.15
I do ski, yes. Okay.
00:25:33.16\00:25:35.07
All right, doing good.
00:25:35.08\00:25:37.84
I think they are done.
00:25:37.85\00:25:39.44
So we gonna cool down.
00:25:39.45\00:25:41.20
And again this is
very taxing exercise,
00:25:41.21\00:25:44.28
very important to
get your heart rate down,
00:25:44.29\00:25:46.50
do not sit down.
00:25:46.51\00:25:48.44
It's important
that you don't sit down
00:25:48.45\00:25:50.08
until your heart rate is down.
00:25:50.09\00:25:51.81
So let's do some simple walking.
00:25:51.82\00:25:53.84
Let's touch our
knees. We walk like this.
00:25:53.85\00:25:57.56
We just touch our knees.
00:25:57.57\00:25:59.57
Very easy, very good.
00:25:59.58\00:26:01.73
I hope your heart
rate is raised up today
00:26:04.10\00:26:06.47
and I hope that as a
result of this exercise,
00:26:06.48\00:26:09.38
you will be able to
run faster, jump higher,
00:26:09.39\00:26:14.02
certainly when we see
the Lord in the clouds
00:26:14.03\00:26:16.90
we will be leaping for joy.
00:26:16.91\00:26:18.82
And you look back
on this experience
00:26:18.83\00:26:20.39
so you will be so
happy that we do this,
00:26:20.40\00:26:22.42
legs out to the side,
00:26:22.43\00:26:24.45
because certainly
holy will leave the ground.
00:26:24.46\00:26:27.29
And we certainly
look forwar for that day.
00:26:27.30\00:26:30.01
Very good, very good.
00:26:30.02\00:26:33.33
Just very gently. Very gently.
00:26:33.34\00:26:38.05
Now let's go up, put
your legs apart, down,
00:26:38.06\00:26:43.25
take a big breathe in and out.
00:26:43.26\00:26:47.56
We don't have nuts
but love of jarring
00:26:47.57\00:26:49.29
but with the spine
00:26:49.30\00:26:51.00
and so we gonna do a
little bit of relaxing
00:26:51.01\00:26:53.33
of our spine as well
in the next minute here.
00:26:53.34\00:26:58.00
Let's pick breathe
that in and breathe out.
00:26:58.01\00:27:02.50
Okay let's go
for some lunges now,
00:27:02.51\00:27:05.26
just stretch out that
leg and then stretch again,
00:27:05.27\00:27:10.92
and then stretch again,
00:27:10.93\00:27:13.66
then stretch and
then stretch again.
00:27:13.67\00:27:17.89
Let's stretch our hamstrings
00:27:17.90\00:27:19.14
and then we will
work on our spine.
00:27:19.15\00:27:21.59
And remember,
00:27:23.39\00:27:25.36
"then shall the lame
man leap as an hart."
00:27:25.37\00:27:28.78
We can be
thankful we are not lame.
00:27:28.79\00:27:31.15
But if you become lame,
00:27:31.16\00:27:32.17
don't become discouraged.
00:27:32.18\00:27:34.33
I pray you enjoyed
working out with us today
00:27:34.34\00:27:37.04
whether you are
able to leap or walk,
00:27:37.05\00:27:39.39
thanks for joining us today
00:27:39.40\00:27:41.21
and we will see you next time
00:27:41.22\00:27:42.34
we gonna continue by exercising,
00:27:42.35\00:27:44.89
by stretching, we
gonna stretch our spine.
00:27:44.90\00:27:47.22
We're going to leap
lean upwards and downwards.
00:27:47.23\00:27:51.48
We gonna be like
cat, a cat and a cow.
00:27:51.49\00:27:54.20
We learned that from Lauren.
00:27:54.21\00:27:55.85
This is the cat,
they arch their backs
00:27:55.86\00:27:58.83
and then a cow looks forward.
00:27:58.84\00:28:02.05
Arch your back up
like cat and down,
00:28:02.06\00:28:05.33
very important to do this
stretch after this exercise,
00:28:05.34\00:28:10.65
very important.
00:28:10.66\00:28:11.86
Again God bless you
00:28:11.87\00:28:13.16
and thank you for joining us.
00:28:13.17\00:28:14.82