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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Come join us for
Body and Spirit Aerobics.
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We are going to have fun.
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Hi, welcome to Body
and Spirit Aerobics.
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Do we have fun
planned for you today?
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I am Lyndi
Schwartz, your host today.
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And with me, we
have Tami Bivens.
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She is from California.
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And we have my
identical twin sister,
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Andi Hunsaker
from Massachusetts.
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Before we get started,
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we like to have a little
bit of a spiritual thought.
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And I want to leave you
with this as we exercise today.
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And this text is
taken from Galatians 5:16,
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"Walk in the Spirit,
and you shall not fulfill
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the lust of the flesh."
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And I believe that that
means that the very first thing
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you do every single day
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is spend that
first time with God
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and then we can
exercise. So ladies--Yes.
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Let's get started. All right.
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Today, we are
going to have some fun.
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We are going to
just walk at home.
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Can you imagine walking
for three miles in your house?
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Sounds boring,
but listen to this.
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We're gonna do
all kinds of things.
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I'm gonna take you through
a few of the basic steps.
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We're going to
first walk just like this.
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And this is the warm up.
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So we'll just walk in place.
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There are only four basic
steps. This is the first one.
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Then after this, we
will do some other ones.
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And we'll show
you what those are
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so let's just keep
walking. And just get warmed up.
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You can feel your
blood begin to go.
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And you feel little
warmer, right girls?
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We do, absolutely. Absolutely.
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Okay, the next thing
we are going to do then
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after this march,
we'll count to four.
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And we'll step towards the side.
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So four, three,
two, one and side,
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not too fast yet, not too fast.
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Just keep going like this.
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It could be just warming up.
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We will walk today about
one and a half miles right here.
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If you rewind the program
or play the program again,
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you will get three
miles in your home,
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imagine that, okay.
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So let's just keep going.
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And this move, this is
one of the standard things
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that we're going to be doing.
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And every time we change,
we'll go back to a march.
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So on four, we'll
go back to a march.
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So here we go, four, three,
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two, and one, so march.
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And lift your
knees a little higher.
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Lift your knees a little higher.
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Very good and we always
start from the right side
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when we make
something, a new move.
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Okay, so let's
four, three, two, one,
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let's kick,
kick, kick, very good.
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Then now when you kick,
don't just throw your leg,
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just lift your leg and kick.
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Okay and we will
get more intensity
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because we're gonna get
the walking pretty fast.
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Are you ready, ladies? Yeah.
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All right, so this
is the warm up still.
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We will get to really
moving after a while, okay?
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So after four more kicks,
we will go ahead and march.
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Four, three, two, one, march.
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Now this is gonna be one
of the more difficult things
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when we start
lifting our knees up, okay.
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But you're gonna
hang in there with me.
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We're gonna have
a great time, okay.
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So let's just
keep moving our legs.
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And we're gonna
have more intensity
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as we get warmed up.
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Not too soon,
always warm up first, okay.
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Now we're gonna
do some knee lifts,
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four, three, two, and one,
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knee lift, knee lift.
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Let's get those
knees high. Don't cheat.
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Get the knees way high, okay.
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I want your
thighs to begin to burn.
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That's the whole point. Oh.
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Is that right? Yes.
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Okay, the whole idea
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is to really do
some serious work, okay.
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So we'll get these lifts.
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Okay, now we'll do four
more of these knee lifts
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from the right side.
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Four, three,
two, one, now march.
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Okay, now next
time, we go to the side
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but now with greater intensity.
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And you'll do exactly what I do.
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So I'll go like this,
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four, three,
two, one, to the side.
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And now get down, squat down.
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So you're really
using your thighs.
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And really dig.
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And when you squat, you
can go faster and farther.
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So really squat.
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Okay, really sit down and go.
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Now I want you to use
your arms a little bit.
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I want you to lift your
arms to the heavens, okay.
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And get your arms
going and just bring them in.
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Clap, is clapping
okay? I think it is.
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That makes me happy.
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All right, here we
go, just clap. Okay, good.
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Okay, now we're gonna go
back to walking in a little bit.
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And this time, we're
gonna walk a little bit wide.
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And do some kickbacks, okay.
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So here we go.
Okay, keep doing this.
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One, two, three, four and walk.
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Walk, walk, now walk
wide, wide. Keep wide.
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Okay, keep walking wide.
And get your arms moving.
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Burn more calories,
use the whole upper body.
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Okay, get your arms going.
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This is all in
the walking, you see.
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The main move is
walking in the middle,
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then walking to the sides.
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Now with this I
want to do some lifts
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I 'll show you what they are.
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This is just-- look at me.
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I mean, you feel
comfortable, do this.
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Okay, good. Get
your arms out, pull back.
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Okay, get your arms moving back.
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Okay, very good. Push arms back.
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I get our arms
towards the heaven,
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arms toward heavens.
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And you know what we
say at classes and school?
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If you are
happy and you know it,
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girls what do you do?
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Clap your hands, okay,
let's do it, very good.
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Okay, now let's do
some more aggressive walking
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with the hands, but
let's keep this going.
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Really dig in, girls.
Are you digging in, Tami?
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I think it's going on.
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Squat low, get those
thighs till they burn, good.
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Squat low, okay, very good.
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Now we're gonna
do a vigorous walk.
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I'm gonna count again to four.
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Four, three, two, one, and walk.
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Knees high, very high
knees, very high knees.
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Get your arms really going.
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Okay, next up, those
knee lifts are coming back.
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So you need to get ready.
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We just keep walking vigorously.
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Okay those knee
lifts are gonna come back.
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Let's keep going. Have
little pain, all right.
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Four, three, two,
one, knee lift, knee lift.
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Get your arms
up, move your arms.
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You know what
happens when do you this?
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Your legs are going but
also your arms are going.
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And this helps increase
the intensity of the exercise.
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Okay, very good, keep that.
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How are you doing out there?
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I hope you're enjoying this.
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Get your arms going, okay.
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Now in a little bit too,
you know, we will use weights.
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Not right yet,
when we're comfortable
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and good and warm,
we'll use some weights.
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Okay, now let's
go back to walking.
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Four, three, two, one,
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then walk, walk,
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get very vigorous,
you gotta walk faster.
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We're gonna walk a
whole mile and a half
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right here on this stage today.
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Mile and a half
right here today,
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okay. Keep walking.
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Now I wanna put your
arms over your head like this,
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up and down, and up and down,
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and up and down, big movements,
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up, good, up with enthusiasm,
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up, up, up, good job.
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Good job, you guys.
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It's hot, isn't it? Hot.
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This is a lot of work.
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Who imagined that
walking could be this intense
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and guess what, I'm a runner.
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I am really
almost out of breath.
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Okay, keep going.
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Now we'll start walking right.
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Walking right, up, up, good.
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Kickbacks are coming
back. Kickbacks are coming back.
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Here we go, four, three,
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two, one, kickbacks.
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Don't move fast,
keep work going. Good job.
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Okay, now we're
gonna start after
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we do this for a little bit.
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We're gonna walk and
we'll have some kicks
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out to the
front. Okay, very good.
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Okay, now this really--
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again this is
designed to kind of get
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all your muscle
groups, your core muscles,
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your arm muscles, your shoulder,
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the back, your thigh muscles,
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oh, your whole body
is involved in this.
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Okay, let's go back to walking.
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Okay, four, three, two, one,
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walk, walk, very good.
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We'll do some
kicks out to the front.
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Okay, one, two,
three, and four, and kick.
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Lift those knees.
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Get your arms up
to touch your toes.
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This is about a mile and a half.
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Okay, good, very good.
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Are you guys getting
your arms up in the air? Yeah.
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Over head, over head,
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we cheat a whole
body going. Very good.
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Hey, this is part of
the mile and a half walking.
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This is how it's done.
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This is how you
have fun walking.
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But not for the neighbors.
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You go outside and do
this, it will be pretty funny.
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But anyway,
actually having said that,
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you know, walking
outside is the best
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you can do or running outside.
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If you can't do
that, this is good.
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Okay, let's go back to
marching a little bit, march.
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Okay, we're
going to be increasing
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the intensity of this exercise.
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And one thing I have
learned is to use weights.
00:11:40.97\00:11:44.92
And so right now we
are going to do weights.
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And my friend, Nancy Diaz
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is joining us for
the weight segment.
00:11:51.78\00:11:53.58
So keep moving,
we'll get our weights.
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You keep moving and
I will get weights too.
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Okay, now this is
walking with weights.
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You keep the
weights in your hands
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and you just
initially just get used to it
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by just carrying
the weights initially.
00:12:05.60\00:12:08.79
Okay so walk a little faster.
00:12:08.80\00:12:11.68
We'll go
through all of the moves
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with just carrying the weights.
00:12:14.32\00:12:16.21
And then we
begin to use our arms.
00:12:16.22\00:12:19.92
And my recommendation is to use
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three to five
pound weights to do this.
00:12:22.69\00:12:26.99
Somebody cheating back
there? I think I was cheating.
00:12:27.00\00:12:31.78
Nobody wants to
carry your weights.
00:12:31.79\00:12:32.78
Same as like "I
don't wanna do that."
00:12:32.79\00:12:35.70
Well, Nancy, what do you have?
00:12:35.71\00:12:37.05
Five pounds.
Andi, what do you have?
00:12:37.06\00:12:38.92
I have got five pounds.
00:12:38.93\00:12:39.92
What do you
have? What do I have?
00:12:39.93\00:12:42.36
Well, you know,
when you're the leader,
00:12:42.37\00:12:44.02
you can do anything you please.
00:12:44.03\00:12:47.12
And so I have weights, okay.
00:12:47.13\00:12:51.26
All right, now let's go
and step to the side on three,
00:12:51.27\00:12:53.48
okay--on four, one, two, three,
00:12:53.49\00:12:57.29
and four and quicker,
step, step, step, good step.
00:12:57.30\00:13:03.21
We're just gonna carry
the weights for the time being
00:13:03.22\00:13:05.06
and just get used to
having them in our hands.
00:13:05.07\00:13:07.41
We're gonna be
exercising our triceps
00:13:07.42\00:13:09.47
or shoulder
muscles and our biceps
00:13:09.48\00:13:12.41
and really get down low,
00:13:12.42\00:13:14.20
dig in, dig in,
get the thighs to burn.
00:13:14.21\00:13:19.65
Hop a little bit, in
fact, hop, very good.
00:13:19.66\00:13:24.73
Nancy, how is it? Great.
00:13:24.74\00:13:26.45
You look fresh. No
sweat. No sweat. Sis, no sweat.
00:13:26.46\00:13:33.29
They have got no sweat.
00:13:33.30\00:13:36.45
I will. Okay, good.
00:13:36.46\00:13:38.69
Okay, let's go back to
walking on the count of four,
00:13:38.70\00:13:40.96
four, three, keep low,
00:13:40.97\00:13:44.28
two, one, march, march.
00:13:44.29\00:13:49.38
Let's do some kicks.
00:13:49.39\00:13:51.34
Four, three, two,
one, and kick, kick, kick.
00:13:51.35\00:13:59.34
Nancy, you like
kicking, don't you? I do.
00:13:59.35\00:14:01.21
Yeah, you know,
kicking is really good for you.
00:14:01.22\00:14:03.42
It teaches you
balance and posture.
00:14:03.43\00:14:05.24
By the way, when you kick,
00:14:05.25\00:14:06.50
stand up
straight, suck your tummy in
00:14:06.51\00:14:10.46
and tuck your posterior end,
00:14:10.47\00:14:14.96
keep your shoulders up square.
00:14:14.97\00:14:16.42
Don't lean back or
slouch. Okay, very good.
00:14:16.43\00:14:20.56
Okay, let's go
ahead and walk again.
00:14:20.57\00:14:22.66
Walk, walk,
okay, guess what? What?
00:14:22.67\00:14:28.84
It's time to use these weights.
00:14:28.85\00:14:33.29
Okay, so the first
thing we're gonna do,
00:14:33.30\00:14:35.22
we're gonna do over
head and she said good.
00:14:35.23\00:14:37.39
She said good. I
can't believe she said good.
00:14:37.40\00:14:39.92
Okay, now the first thing we do,
00:14:39.93\00:14:41.39
we lift this over
our heads like this,
00:14:41.40\00:14:43.51
up and down, up.
00:14:43.52\00:14:46.88
Now I will tell
you the honest truth.
00:14:46.89\00:14:49.26
They have slightly
heavier weights than I do.
00:14:49.27\00:14:53.64
Well, anyway we'll keep
doing this until it burns.
00:14:53.65\00:14:56.41
When I have
protest I might slow down.
00:14:56.42\00:14:59.57
All right, Nancy. Protesting.
00:14:59.58\00:15:01.65
Just keep this
going. And up and push up.
00:15:02.58\00:15:06.78
Good, push up, push up, good.
00:15:06.79\00:15:10.45
Push up, okay, very good.
00:15:10.46\00:15:13.98
How are your arms
feeling? Burning. Yeah.
00:15:13.99\00:15:16.05
They're burning? Yes.
00:15:16.06\00:15:17.35
Really bad? Very bad.
00:15:17.36\00:15:18.91
Really, really
bad? Oh, it's starting.
00:15:18.92\00:15:21.40
Okay, let's carry
them now. Let's carry them.
00:15:21.41\00:15:24.19
Okay, very good.
00:15:24.20\00:15:26.98
Now unfortunately we're gonna do
00:15:26.99\00:15:28.45
these things
called shoulder flies.
00:15:28.46\00:15:31.06
And we're gonna do that by
stepping out to the sides, okay?
00:15:31.07\00:15:35.18
So on the count of four,
we will step to the sides
00:15:35.19\00:15:38.37
and I'll show you
what that looks like,
00:15:38.38\00:15:39.86
four, three, two,
one, shoulders like this.
00:15:39.87\00:15:44.43
Get your arms out,
out and in, out, good.
00:15:44.44\00:15:49.74
Now these are very good
00:15:49.75\00:15:50.76
for the muscles in
this area. The deltoids.
00:15:50.77\00:15:53.72
The deltoids and
the shoulder, okay.
00:15:53.73\00:15:59.36
So see we are
sweating. This is a lot of work.
00:15:59.37\00:16:02.36
If you're gonna walk at home
00:16:02.37\00:16:03.68
might as well burn some calories
00:16:03.69\00:16:05.91
and get a real
workout, right sis?
00:16:05.92\00:16:07.56
Yeah, I'm gonna
change my weights.
00:16:07.57\00:16:08.78
She's changing her weights out.
00:16:08.79\00:16:10.07
Now let me show you
what my sister's doing?
00:16:10.08\00:16:12.41
If you those are too intense,
either drop the weights,
00:16:12.42\00:16:16.51
pause like this, take a
rest or get lighter weights.
00:16:16.52\00:16:20.58
And my sister
demonstrated a great point.
00:16:20.59\00:16:22.76
Get different weights and
again begin with three or none
00:16:22.77\00:16:26.07
like we did in
the very beginning.
00:16:26.08\00:16:27.93
Burning? Oh, yeah.
00:16:27.94\00:16:29.54
Okay. Oh, yeah,
oh, these are killers.
00:16:29.55\00:16:36.09
Okay, great. Now
these will come back, okay.
00:16:36.10\00:16:39.34
Now let's go ahead and
walk, walk, walk, good, walk.
00:16:39.35\00:16:44.85
And just carry the weights.
00:16:44.86\00:16:46.85
Now you know those things
00:16:46.86\00:16:47.87
in the back of the
arm, ladies? Yes, the flab.
00:16:47.88\00:16:49.95
That's called
your triceps muscle.
00:16:49.96\00:16:52.80
It is a muscle
that waves goodbye,
00:16:52.81\00:16:54.62
long after you've left the room.
00:16:54.63\00:16:56.46
We don't want
that, do we now? No.
00:16:56.47\00:16:57.79
All right, so we're
gonna have some pain. Okay.
00:16:57.80\00:16:59.85
Where there is no
pain, there is no gain.
00:16:59.86\00:17:01.39
How are you doing out there?
00:17:01.40\00:17:02.64
I hope you're
having a great time with us
00:17:02.65\00:17:04.63
because we are half dead,
00:17:04.64\00:17:06.20
but that's all right, all right.
00:17:06.21\00:17:08.40
Okay, keep moving.
00:17:08.41\00:17:10.13
Now what we're gonna
do is we're gonna put
00:17:10.14\00:17:11.27
the weights above
our heads, like this.
00:17:11.28\00:17:15.40
Now we're gonna use these things
00:17:15.41\00:17:16.79
called triceps extensions.
00:17:16.80\00:17:20.00
When you do that, you
keep your elbows straight.
00:17:20.01\00:17:22.44
You dip weights down,
don't move your elbows.
00:17:22.45\00:17:26.09
Keep marching.
Okay, just like that.
00:17:26.10\00:17:30.85
So don't swing your
arms around like this.
00:17:30.86\00:17:33.07
Okay, that's nothing.
00:17:33.08\00:17:34.09
You keep your arms still up.
00:17:34.10\00:17:35.78
Very good, okay, good,
00:17:38.34\00:17:40.47
are you feeling this? Yeah.
00:17:40.48\00:17:41.96
This is the one muscle
that I want to exercise
00:17:41.97\00:17:44.75
to the maximum
because this is the muscle
00:17:44.76\00:17:46.80
it's hard to get
at. Yeah, it's true.
00:17:46.81\00:17:48.62
It really is. Keep the weights
together just like Nancy.
00:17:48.63\00:17:50.26
See how Nancy is doing.
00:17:50.27\00:17:51.39
She is in
perfect form, excellent.
00:17:51.40\00:17:54.84
Okay, I think that's good enough
00:17:54.85\00:17:55.87
for the time being
there, right? Yeah, yeah.
00:17:55.88\00:17:57.21
Okay, girls,
let's just keep walking.
00:17:57.22\00:18:00.19
And I must do-- do some kicks.
00:18:00.20\00:18:03.37
And when you get
moving this weight,
00:18:03.38\00:18:04.48
you can keep
moving them like this.
00:18:04.49\00:18:06.48
Have a good time. That's right.
00:18:06.49\00:18:07.72
Loosen up a little bit.
00:18:07.73\00:18:09.20
All right, just
have a good time.
00:18:09.21\00:18:10.77
Move the weights back and forth.
00:18:10.78\00:18:12.73
This increases the intensity.
00:18:12.74\00:18:14.79
All right, very good.
00:18:14.80\00:18:16.49
Now I, I like
nothing better than
00:18:16.50\00:18:19.59
an excellent
cardiovascular workout.
00:18:19.60\00:18:21.84
It's good for your muscles,
00:18:21.85\00:18:23.01
for your heart,
even for your brain.
00:18:23.02\00:18:25.57
We had the spiritual
thought in the beginning,
00:18:25.58\00:18:27.54
"Walk in the
Spirit, and you will not,
00:18:27.55\00:18:30.66
that's a promise,
fulfill the lust of the flesh."
00:18:30.67\00:18:34.31
So as you exercise, keep
that thought in your mind
00:18:34.32\00:18:37.11
all the way the way through
00:18:37.12\00:18:38.50
and God will really bless you.
00:18:38.51\00:18:39.52
Okay, ready for
some kicks? Yeah.
00:18:39.53\00:18:41.41
Ready, all
right. Now let's count.
00:18:41.42\00:18:44.83
Four, three, two, one, kick.
00:18:44.84\00:18:49.14
Now we're gonna
take both arms out,
00:18:49.15\00:18:51.77
like this, out, out, out, good.
00:18:51.78\00:18:58.32
Okay, this is fun to
work. Yeah, it was a blast.
00:19:03.61\00:19:05.29
You guys having
fun? We're having fun.
00:19:05.30\00:19:06.92
Have you had this, a
good walk like this before?
00:19:06.93\00:19:08.70
No, I can't remember.
00:19:08.71\00:19:09.84
Have you walked down the
streets with weights like this?
00:19:09.85\00:19:12.21
What will the
neighbors think? Have mercy.
00:19:12.22\00:19:14.61
Okay, now make sure
your posture is good,
00:19:14.62\00:19:16.83
that you're upright. Okay, good.
00:19:16.84\00:19:20.98
Next step, okay.
00:19:23.58\00:19:27.23
Okay, next step then
we are going to continue
00:19:31.62\00:19:35.89
to do that little bit more.
00:19:35.90\00:19:37.34
Are your arms burning? Yeah.
00:19:37.35\00:19:38.79
Okay, let's keep it
carry then and march.
00:19:38.80\00:19:40.91
We're actually moving it.
00:19:40.92\00:19:41.91
Anytime during this exercise,
00:19:41.92\00:19:43.66
you say, "Enough, stop."
00:19:43.67\00:19:46.13
Stop, go ahead and stop, okay.
00:19:46.14\00:19:47.97
But we will continue, okay?
00:19:47.98\00:19:50.79
Now we're gonna
do some knee lifts.
00:19:53.30\00:19:55.29
And this time we'll
exercise our waists.
00:19:55.30\00:19:57.66
Okay, so we'll
keep marching like this.
00:19:57.67\00:19:59.66
We'll exercise our
weights-- waists. Yup.
00:19:59.67\00:20:02.43
Not weights. Got it.
00:20:02.44\00:20:03.52
But our waists, all right.
00:20:03.53\00:20:05.91
You know, my friend
Nancy's from Portugal.
00:20:05.92\00:20:07.82
And she's been
teaching me English.
00:20:07.83\00:20:10.66
Oh, I don't think.
00:20:10.67\00:20:12.89
New English.
It's the new English.
00:20:12.90\00:20:15.37
So we have been
having a great time.
00:20:15.38\00:20:17.25
So any way, okay, now
we're gonna do some knee lifts.
00:20:17.26\00:20:19.41
And when we lift our
knees we'll twist our bodies
00:20:19.42\00:20:21.83
to that knee with
the weights, okay.
00:20:21.84\00:20:23.39
Like this, twist, twist, twist.
00:20:23.40\00:20:27.72
This exercises your waist.
00:20:27.73\00:20:29.56
And we women think
that's important, right? Yup.
00:20:29.57\00:20:32.96
Okay, now we're gonna have to go
00:20:36.39\00:20:38.22
through all that
when we do it again.
00:20:38.23\00:20:39.71
Take the shorter flies again.
00:20:39.72\00:20:41.01
Yes we do. Oh.
00:20:41.02\00:20:43.36
Oh, did you hear that, you see?
Now let me tell you something,
00:20:43.37\00:20:45.17
this is real
sweat. Oh, that's right.
00:20:45.18\00:20:46.85
Okay, these are real people.
00:20:46.86\00:20:48.17
We are really working hard,
00:20:48.18\00:20:49.35
aren't we? Oh, yeah.
00:20:49.36\00:20:50.44
We are working
really hard with this.
00:20:50.45\00:20:52.05
But we are glad
because you know something?
00:20:52.06\00:20:54.55
We are able to do it.
00:20:54.56\00:20:56.32
Not everybody has the
gift of being able to exercise.
00:20:56.33\00:20:59.81
But as you start off small
00:20:59.82\00:21:02.41
and everyday you do something,
00:21:02.42\00:21:04.89
you will be able to
do a whole lot more.
00:21:04.90\00:21:06.93
Okay, go shorter
flies, let's do those first,
00:21:06.94\00:21:09.58
they are coming back, okay?
00:21:09.59\00:21:10.94
I heard oohh--
did you hear that?
00:21:10.95\00:21:13.16
With weights or
without weights? With weights.
00:21:13.17\00:21:15.10
I don't go easy on
them. You can see that, right?
00:21:20.07\00:21:23.07
Okay, let's march and
just carry the weights.
00:21:23.08\00:21:25.08
Carry, just walk and carry.
00:21:25.09\00:21:27.45
Okay, now we're gonna do
those shorter flies again
00:21:27.46\00:21:29.96
and we will step,
step, step, very good,
00:21:29.97\00:21:34.46
just carry,
step. Okay, very good.
00:21:34.47\00:21:37.89
Okay, good, okay,
now we're gonna do
00:21:37.90\00:21:42.81
the side step on four,
00:21:42.82\00:21:44.00
four, three,
two, one, side step.
00:21:44.01\00:21:48.59
Dig your knees and
your thighs in first,
00:21:48.60\00:21:50.29
get low, get low, get
low and move fast, quickly.
00:21:50.30\00:21:54.21
Now I'm not toying
00:21:54.22\00:21:55.23
walking a mile and
a half, we really are.
00:21:55.24\00:21:57.16
I've done this. This
is a mile and a half.
00:21:57.17\00:21:58.90
When we finish
this program today
00:21:58.91\00:22:00.47
it will be a mile and a half.
00:22:00.48\00:22:01.89
If you repeat it three
miles in your living room,
00:22:01.90\00:22:04.11
get yourself some weights,
00:22:04.12\00:22:05.15
three pounds to five
pounds, have a great time.
00:22:05.16\00:22:08.34
All right, now Nancy's favorite.
00:22:08.35\00:22:11.68
Those things
called the shorter flies.
00:22:11.69\00:22:14.80
So first of all
let's take our weights
00:22:14.81\00:22:16.03
out to the corner of the room.
00:22:16.04\00:22:17.43
Up and in, up, good, keep low.
00:22:17.44\00:22:24.01
Let those thighs
burn, good, good, out,
00:22:24.02\00:22:30.88
okay, I hear
breathing and that reminds me
00:22:32.16\00:22:35.77
don't forget to breathe
when you do these exercises.
00:22:35.78\00:22:39.94
Make sure you are
taking nice, deep breaths.
00:22:39.95\00:22:43.53
Get oxygen to those muscles.
00:22:43.54\00:22:45.36
And oxygen to your brain.
00:22:45.37\00:22:47.23
And you know, these are good
00:22:47.24\00:22:48.23
because this one
shapes our shoulders.
00:22:48.24\00:22:51.78
Sis, how you doing
with those weights?
00:22:51.79\00:22:53.12
Better. I got
three pound weights.
00:22:53.13\00:22:56.51
She switched for
three pound weights.
00:22:56.52\00:22:58.26
I think she is cheating. Nancy--
00:22:58.27\00:22:59.86
And stopped a little bit.
00:22:59.87\00:23:01.05
Yeah. Now look at Nancy.
00:23:01.06\00:23:03.02
Nancy is dropping, do
that. Okay, very good.
00:23:03.03\00:23:06.40
Okay, let's walk,
walk, walk, good, very good.
00:23:06.41\00:23:11.02
Okay, we're
gonna do those triceps
00:23:11.03\00:23:13.24
again after a while. Oh, really?
00:23:13.25\00:23:14.46
Once we--oh, really. Oh, really.
00:23:14.47\00:23:16.99
I think we like
the triceps, ladies.
00:23:17.00\00:23:18.81
We already confessed
that we have those things,
00:23:18.82\00:23:21.51
you know, this, that
waves goodbye as you're leaving.
00:23:21.52\00:23:25.34
We don't want that.
All right, here we go.
00:23:25.35\00:23:28.57
Okay, Tami,
you're covered yet? Yeah.
00:23:28.58\00:23:31.31
Heart rate's gone down,
you have to lift the arms up,
00:23:31.32\00:23:34.42
keep the elbows still
and down, good, lift, good.
00:23:34.43\00:23:38.61
Next step, next step.
00:23:43.05\00:23:47.25
Okay, very good, all right.
00:23:54.87\00:24:01.27
Let's get them down.
00:24:01.28\00:24:03.31
Okay, we're gonna do
some biceps curls again,
00:24:03.32\00:24:06.13
biceps, biceps, biceps, good.
00:24:06.14\00:24:10.22
And then we do our
weight-- waists again.
00:24:12.71\00:24:15.67
You know, women
especially weights--
00:24:20.81\00:24:22.98
using weights when
you exercise the women
00:24:22.99\00:24:24.95
really helps guard
against osteoporosis.
00:24:24.96\00:24:28.10
We need to have weight training,
00:24:28.11\00:24:29.91
not big weights,
just weights like this.
00:24:29.92\00:24:33.90
Okay, very nice.
00:24:33.91\00:24:36.72
Okay, we'll do
some knee lifts again,
00:24:39.69\00:24:43.84
four, three, two, one,
00:24:43.85\00:24:46.80
knee lifts, knee
lifts, knee lifts,
00:24:46.81\00:24:49.76
twist, twist,
big twist, big twist,
00:24:49.77\00:24:55.58
get that waistline
in shape, excellent.
00:24:55.59\00:24:57.97
Okay, very good, oh,
girls, you look great.
00:25:00.00\00:25:02.99
You guys look so good.
00:25:03.00\00:25:04.78
Any words of
wisdom for anybody today?
00:25:04.79\00:25:07.08
Keep at it. Keep
at it, keep at it.
00:25:07.09\00:25:08.40
Don't give up.
Never give up, keep at it.
00:25:08.41\00:25:10.96
That's very good.
Nancy any words of wisdom?
00:25:10.97\00:25:12.44
I can't talk
now. You can't talk.
00:25:12.45\00:25:16.60
If you can't talk at home--
Nancy is very physically fit.
00:25:17.92\00:25:22.82
If you cannot
talk, slow it down.
00:25:22.83\00:25:24.80
You don't need to do
what we're doing here.
00:25:24.81\00:25:26.56
Just slow it down.
Above my waist, Nancy.
00:25:26.57\00:25:31.46
Okay, good, let's
march, march, march, march,
00:25:31.47\00:25:37.44
very good, very good,
now we're gonna do the knee,
00:25:37.45\00:25:40.62
get the kicks one more
time. Put the weights out.
00:25:40.63\00:25:43.55
And that's again just to
get our upper bodies going.
00:25:43.56\00:25:46.67
Let's see if we can do
this for a minute, okay?
00:25:46.68\00:25:49.02
Kicks, extensions for a
minute with the weights.
00:25:49.03\00:25:52.04
With the weights?
Yeah, with the weights.
00:25:52.05\00:25:53.53
That looks good. All
right, here we go, okay.
00:25:53.54\00:25:55.94
Kick, kick, kick, kick, good,
00:25:55.95\00:26:03.25
okay, just a few
more seconds. Really?
00:26:05.00\00:26:07.33
Yeah, it's not that bad.
00:26:07.34\00:26:08.89
Then we're gonna
cool down after this. Wow.
00:26:08.90\00:26:11.19
Let me just stress the
importance of cooling down.
00:26:11.20\00:26:14.17
You gotta bring your heart
rate down into a normal zone.
00:26:14.18\00:26:18.77
But let's keep doing this
00:26:18.78\00:26:20.30
for another half a minute, okay?
00:26:20.31\00:26:23.32
That sound okay,
you guys will make it?
00:26:23.33\00:26:24.69
Yeah. For few seconds.
00:26:24.70\00:26:26.37
Oh, seconds. Just
a few more seconds.
00:26:26.38\00:26:30.84
Let's keep going. Now
you did it. Guess what?
00:26:30.85\00:26:33.83
I figured this out.
That's a mile and a half.
00:26:33.84\00:26:37.88
Not your
ordinary mile and a half.
00:26:37.89\00:26:39.28
This is a mile and
a half with weights,
00:26:39.29\00:26:42.49
different kinds
of steps. Okay, good.
00:26:42.50\00:26:47.62
We can put our weights down.
00:26:47.63\00:26:48.62
We don't need them anymore.
00:26:48.63\00:26:50.35
Okay and then let's
just begin to cool down.
00:26:50.36\00:26:53.24
And to cool down,
we'll do what we already did.
00:26:53.25\00:26:55.27
Just walk, not so fast.
00:26:55.28\00:26:58.67
And by the way, when you're
cooling down, you're walking,
00:26:58.68\00:27:01.22
you're
metabolism is so revved up
00:27:01.23\00:27:03.88
that you're actually still
burning calories at this point.
00:27:03.89\00:27:07.35
It doesn't have to be a target.
00:27:07.36\00:27:09.14
It can be just
like this, very slow.
00:27:09.15\00:27:12.28
And I'm gonna do
something that's really fun.
00:27:12.29\00:27:14.56
We're gonna start
stepping to the side.
00:27:14.57\00:27:16.63
And we're gonna
do something else.
00:27:16.64\00:27:19.10
I don't know what to call it.
00:27:19.11\00:27:20.45
Just follow me
when we do it, okay?
00:27:20.46\00:27:22.26
Three, four, three, two, one,
00:27:22.27\00:27:25.51
side step, side
step. Slow, slow, good.
00:27:25.52\00:27:30.28
You guys did a marvelous job,
00:27:30.29\00:27:32.00
didn't we,
girlfriends? Yeah, good. We did.
00:27:32.01\00:27:33.48
All right, the
girlfriends had a good time.
00:27:33.49\00:27:35.30
I hope you had a great time too
00:27:35.31\00:27:37.17
exercising with us today.
00:27:37.18\00:27:38.56
We're so happy
that you have chosen
00:27:38.57\00:27:39.83
to spend this time with us.
00:27:39.84\00:27:42.11
There are so
many things you can do
00:27:42.12\00:27:43.71
but exercise is
one of the best things
00:27:43.72\00:27:45.01
you can do for yourself.
00:27:45.02\00:27:46.48
Okay, I'm gonna do something
00:27:46.49\00:27:48.19
called a great
five Just watch me.
00:27:48.20\00:27:50.36
One, two, three,
four, and great five.
00:27:52.96\00:27:59.95
Just put the one
leg behind the other.
00:28:03.18\00:28:06.18
Good cool down. Good.
00:28:06.19\00:28:12.27