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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Has your weight loss
program hit the wall?
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Join us on Body and Spirit
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to find out how
you can improve that.
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Hi, welcome to Body
and Spirit Aerobics.
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I am Andi Hunsaker,
your host from Boston.
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I'm a physician in Boston.
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Exercising with us
today are my twin sister,
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also a physician
from Ohio, Lyndi Schwartz.
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Also exercising with us is my
dear friend for multiple years,
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Tami Bivens and
she is from California.
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Also joining us
later in the program
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will be one of
our dearest friends
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Nancy Diaz who is all
the way from Portugal.
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Both of these
ladies are home schoolers
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and very good friends.
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Before we began, I'd
like to begin with a text.
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It's best to begin
your day with a text
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and our text today comes from
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Proverbs 3 verses 5 and
6, this is what I memorized
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"Trust in the Lord
with all your heart,
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and lean not on to
your own understanding.
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In all your
ways acknowledge him,
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and He will direct your
paths" that's a promise.
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Now today we're going
to have a program called
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mix it up
Cardiovascular training
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which will address
the issue of why it is
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that sometimes you
feel you're exercising,
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exercising and
not losing any weight.
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Well, you know, it's very
important to really mix it up.
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Change everything,
use all your muscle.
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So we'll begin today by
a little bit of warm up.
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It's very important to
get oxygen in to our bodies
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because the muscles need oxygen.
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So we will take in for a
breath and we'll let it out.
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And then once more
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and then we'll begin
with the march center
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one small inhale in
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and inhale it again
and we'll march center.
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And get your knees as
high up as they can go.
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Well, probably that
will be a little excess
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but march comfortably
with your arms at your side.
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Then next we're gonna march side
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and bring the
legs back together.
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We're gonna march
and bring back together
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and then we're gonna step behind
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then we'll do something
call the hamstring curl
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and that will
exercise our hamstrings
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and our quads, very important.
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So on four, when I
began to count to four
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you will move your legs
out and bring them back.
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All right, so one, two,
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and we always change
by-- I will start again
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but always change
on the right side.
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So one, whoops.
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One, two, three, four
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and march wide
and bring it back.
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March wide and bring it back,
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march wide and bring it back.
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March wide, in, out,
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in, out, in, out,
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in, out, in,
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you have it ladies? Out, in,
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we're gonna add something now.
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We're gonna step to the rear end
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and were wide.
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Okay, on four okay.
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And one, two, three,
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four next time, step behind,
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step behind, step behind.
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Good, add the arms,
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it's very
important to add the arms
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because that will give you
more cardiovascular exercise.
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So begin low and go high.
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So one, good move your
biceps. Do this purposefully.
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Now for those of you
who are working out at home
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it's very important that
you exercise within your limits.
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I'm gonna keep
moving and so are they
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but I'm just gonna
take it down really slowly.
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If you can go as
fast just go slowly.
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All right, just go slowly.
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Now we'll go to
our next warm up move
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which we'll call
a hamstring curl.
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Your hamstrings are back here,
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your leg will just come up
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behind you like a nice
little curl okay, like this.
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Okay, very good.
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And again we're doing it slowly
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but you can do
as fast as you want.
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But since we're warming up,
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we'll just do
it nice and slowly.
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Nice and slowly, very good.
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And that's getting your arms,
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your rhomboid that's in
the back so take your arms
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and squeeze them to the back,
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squeeze to the back.
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All right, get
that back going, good.
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All right, now we'll come center
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and we will do our quads.
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All right, we're gonna step out
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and come to the center,
step out and come to the center.
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Now bring it back
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and now bring it back.
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Now we're gonna
add the arms okay.
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And biceps and biceps
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and one more and two more,
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to go on three we'll
do a little knee lift.
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Okay. And that was four.
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Now knee lifts.
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And again you can go
as slowly as you want.
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Very important as you get older
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that you keep balance. Why?
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Because we fall
down when we get older
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and so very important.
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Right now we're just stretching
every muscle in our body,
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very good.
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Very good, now we'll
kick the knee out on four.
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One, two, three, four,
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kick the knee out, low punch.
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Two, three, four,
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just kick the knee out.
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Now it's very
important, I'll put my hands,
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they'll keep moving their arms.
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I'm gonna put my
hands on my hips,
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very important when
you kick your knee out
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don't just throw it
out, you bend the knee, kick.
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Bend the knee and kick it out
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because you don't want
to rupture your hamstring.
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So from the knee
you kick out, all right.
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Okay, good now come center
we're gonna have a rear lunge
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all right so
we're gonna dip back.
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Okay so just dip the
leg back and come back,
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dip the leg back and come back.
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Watch my legs and come back,
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down and up and down and up.
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We're gonna add a kick,
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okay kick front, kick front,
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kick front,
rear dip, kick front.
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Now we got two legs, don't we?
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Yeah. We do. So
we'll do it twice.
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Two more and then
we'll go to the other leg.
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Kick other leg, now rear.
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Very good, you can
move your arms if you want.
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Move your arms,
we're still warming up.
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And if this is too,
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do not go too deep if
you got knee problems.
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Make sure that you stay
within your exercise limit.
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So if you have knee
problems do not do this.
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The other thing is
when you lunge backwards,
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make sure that your
knee is over your ankle,
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don't want it
ride over your toe.
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Okay, so we kick
back and let's kick now.
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Back and kick, just look down
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make sure that your
knee is over your ankle.
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All right, very good, very good.
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Now lets just round our backs,
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I want you put your arms
out, and put your legs out
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and we'll just swan
dive down, swan dive down.
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Put your hands on the floor,
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if your hands
can't meet the floor
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you can go to your finger tips
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or this then just you feel
the stretch in your hamstring
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and in your
calf, just rest there.
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You can rock back
and forth if you want.
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But we won't stay there all
day that will stretch your backs
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just come up
and remain squatted.
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Round your back
up and squat it down.
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Now turn this side,
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round the back up
and squat it down.
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And that should feel
very nice for your back.
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All right, I think
we're nice and warm.
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Next stop is our first segment
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and that's gonna
consist this particular exercise
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that we're gonna do
today its three pass.
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We'll do some cardiovascular
then we'll do some weights
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and another cardiovascular
which use other muscles.
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Now what we do we call--
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That's how the mix up goes.
That's how the mix up goes,
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that's right but
we won't be mixed up,
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won't we? No, we
won't be mixed up.
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This mixing it up,
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muscle confusion
is what it's called.
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So we gonna step out
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and just watch
careful your feet.
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We'll do slowly first and
than that will pick it up.
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So like a V, out
and change the leg.
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Tap, one, two,
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tap, tap left front,
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tap right, right front,
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tap left, now if
it's better for you,
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you can do it to a
little turning, tap.
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All right, now some
people add arms to this
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but it's a little bit confusing.
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Confuse me. Confuse them.
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Now let's move
it up a little bit.
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Let's pick it up a little bit
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because it's
beginning of the workout for me.
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Very good, lets if we
can get ourselves confused.
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That's right. Tap.
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Very good. We'll
do four more of these
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and then we'll
start calf pumping
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in the middle in the center.
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Okay, so let's calf pumping,
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just jump up and down.
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Just jump up and down,
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just jump up and down.
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Now for you who
do not want to jump,
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you can just go like this.
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All right, you don't
have to leave the ground.
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But for most people
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if you want to
get the best workout.
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Of course the best
workout might be just
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that not let having
your feet leave the ground.
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It's also
important in this segment
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to wear heart monitor.
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We have one here
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but the best way to
gauge your heart rate
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is can you still speak?
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And if you can not
speak slow it down.
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If there is a
formula what you give them
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what do you tell
them? For a formula
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it's something like 200, 220--
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Right. Minus your
age and 80% of that.
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Yep, we got it. All right.
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Now put your arms out.
We're gonna add the arms.
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Now move them together,
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move them
together, move them together.
00:10:01.23\00:10:04.59
Now we don't want
the girls to drop,
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right girlfriends? No.
00:10:05.94\00:10:07.79
No ones gonna drop, no one.
00:10:07.80\00:10:10.00
And we keep
doing this for a while.
00:10:10.01\00:10:11.82
Now we're gonna do either
lower jacks or high jacks.
00:10:11.83\00:10:15.62
All right, so on four.
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One, I'm gonna go to the right.
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Three, four and one,
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two, three, four.
00:10:21.43\00:10:24.49
Good, just keep doing that.
00:10:24.50\00:10:25.52
Now and you can stay here,
00:10:25.53\00:10:27.22
you can walk it out
like I'm doing right now
00:10:27.23\00:10:29.14
for those who cannot keep up.
00:10:29.15\00:10:31.38
But those who can
keep up add a hop.
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Add a hop, add a hop,
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add a hop, good.
00:10:38.43\00:10:39.82
Now we'll do it in doubles.
00:10:39.83\00:10:41.78
Very good. Now after four,
00:10:45.31\00:10:48.36
we'll do a hop.
We'll do it doubles.
00:10:48.37\00:10:50.45
So one and two
and three and four
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and double.
00:10:57.17\00:10:58.95
Good, double and double.
00:10:58.96\00:11:02.19
Keep adding a hop,
00:11:02.20\00:11:04.40
add a hop.
00:11:04.41\00:11:06.00
Now they'll keep
doing the lower version
00:11:06.01\00:11:07.96
and I'll show you what
the high version looks like.
00:11:07.97\00:11:09.90
I will do
doubles, keep doing that.
00:11:09.91\00:11:11.12
So this, this is
doubles for high.
00:11:11.13\00:11:16.78
I'll do low, right?
00:11:16.79\00:11:18.78
Yep. You can modify it.
00:11:18.79\00:11:21.39
And for single it's this.
00:11:21.40\00:11:23.50
All right. I
like the low better.
00:11:32.86\00:11:36.09
I'm on the same leg. Okay. Good.
00:11:36.10\00:11:38.93
Now I'll make a little
routine out of it okay.
00:11:38.94\00:11:41.31
So we will do single,
single and then double.
00:11:41.32\00:11:43.78
Okay so, single,
single and--good,
00:11:43.79\00:11:47.52
single and double,
00:11:47.53\00:11:50.80
single and double
00:11:50.81\00:11:53.87
and single and double.
00:11:53.88\00:11:57.04
Good, let's stop there.
00:11:57.05\00:11:58.75
Now what we gonna do
is we gonna squat again
00:11:58.76\00:12:00.32
like we did when we warmed up.
00:12:00.33\00:12:02.19
So we'll step to the
side twice like this.
00:12:02.20\00:12:04.90
It gets little more
difficult in a moment.
00:12:08.26\00:12:10.77
In a center,
little treat for you.
00:12:10.78\00:12:15.87
Four of these.
00:12:15.88\00:12:18.88
Now they keep
doing that unfortunately.
00:12:18.89\00:12:20.64
For modified, it's like this.
00:12:20.65\00:12:24.64
Okay for modified.
00:12:24.65\00:12:27.55
But do with energy, okay.
00:12:27.56\00:12:30.67
Ladies, let's go to
the side again. Good
00:12:30.68\00:12:33.96
The center now.
00:12:38.89\00:12:42.37
Now what we'll do,
we will step out in side
00:12:42.38\00:12:46.66
and we pause, two, three
00:12:46.67\00:12:50.14
and one, two, three, center.
00:12:50.15\00:12:53.64
Good, you look
wonderful out there.
00:12:57.74\00:13:00.65
Wonderful, you know,
I'm actually breathless
00:13:00.66\00:13:04.07
but I'm exercising
within my zone for good.
00:13:04.08\00:13:07.63
Now I'm gonna do a
little bit of a cool down.
00:13:07.64\00:13:10.80
Which is one side to side
00:13:10.81\00:13:12.93
and then we'll
take the v-step again
00:13:12.94\00:13:16.29
and go forward again, all right.
00:13:16.30\00:13:19.58
Keep breathing, keep breathing.
00:13:19.59\00:13:22.97
All right, now let's
try that v-step again
00:13:22.98\00:13:26.16
to just the short bit okay.
00:13:26.17\00:13:27.98
Go ahead now come to rest.
00:13:27.99\00:13:30.37
Yeah, go off
with the front okay.
00:13:30.38\00:13:33.18
So about a foot walk.
00:13:33.19\00:13:34.94
Good and don't forget to change.
00:13:34.95\00:13:40.75
Very good.
00:13:40.76\00:13:43.67
We're gonna prepare
for waist in next segment.
00:13:43.68\00:13:48.05
Good. Good.
00:13:48.06\00:13:52.21
Now we can go for
weight. So next step is weights.
00:13:52.22\00:13:55.17
So if you're able to this
00:13:55.18\00:13:56.26
does not have to
be done with weights
00:13:56.27\00:13:58.35
but we like to do weights.
00:13:58.36\00:14:00.70
And we'll be using
five pound weights.
00:14:00.71\00:14:03.79
And we'll be using
five pound weights.
00:14:03.80\00:14:05.13
I had a five
pound this time. Good.
00:14:05.14\00:14:07.58
Yeah, right.
00:14:07.59\00:14:08.61
Do you want meet Nancy, my dear?
00:14:08.62\00:14:10.09
So joining us is Nancy.
00:14:10.10\00:14:12.04
And we love Nancy, we've
had great times together.
00:14:12.05\00:14:14.72
So what we gonna do,
we gonna put our weights
00:14:14.73\00:14:16.79
but put your
arms out to the side.
00:14:16.80\00:14:18.12
Keep the
cardiovascular heart rate up,
00:14:18.13\00:14:19.87
put your arms to
your shoulder squat down.
00:14:19.88\00:14:22.24
Now come up and
twist to the right.
00:14:22.25\00:14:24.12
Come down, twist
to the left, good.
00:14:24.13\00:14:28.48
And as you can do this
again, no weights are necessary.
00:14:28.49\00:14:32.15
Oh, no weights?
00:14:32.16\00:14:34.08
Not for you-- not for you guys.
00:14:34.09\00:14:39.42
My sister will
show-- I got the hint.
00:14:39.43\00:14:42.51
This is the
modified, I'm a modifier.
00:14:42.52\00:14:46.26
Yeah, my sister's
doing the modified.
00:14:46.27\00:14:48.62
She's cheating,
she cheated before too.
00:14:48.63\00:14:50.06
I like to cheat. What can I say?
00:14:50.07\00:14:52.32
I'm the younger one, you know.
00:14:52.33\00:14:53.69
She's the younger one.
00:14:53.70\00:14:55.24
Okay, now we'll do
a French biceps press.
00:14:55.25\00:14:59.09
Put your legs a
little comfortably apart,
00:14:59.10\00:15:01.14
hands up above your heads, okay?
00:15:01.15\00:15:04.17
Now what we do is we're
gonna extend our knees, okay.
00:15:04.18\00:15:08.22
Up and down, keel
your elbow straight.
00:15:08.23\00:15:11.38
And if you wag them like
this you're not doing a thing.
00:15:11.39\00:15:13.89
You may actually
injure yourselves.
00:15:13.90\00:15:14.92
So keep your elbows
closed in like I've mine here.
00:15:14.93\00:15:17.71
Close to your ears.
00:15:17.72\00:15:21.63
Good.
00:15:21.64\00:15:23.14
Because we don't want
our arms waving back at us.
00:15:23.15\00:15:25.96
All right, no way.
00:15:25.97\00:15:28.83
Now my sister did
this and very nice workout.
00:15:28.84\00:15:34.26
All right, now
we're gonna lunge forward.
00:15:34.27\00:15:36.58
Let's put our weights beside us.
00:15:36.59\00:15:38.54
First we will do four
lunges without any weights.
00:15:38.55\00:15:42.05
All right, so just
take your leg, go forward,
00:15:42.06\00:15:44.83
come back, next
leg, come back, next leg,
00:15:44.84\00:15:48.12
keep the waist
nice and straight.
00:15:48.13\00:15:49.55
Add the weights, out and in,
00:15:49.56\00:15:52.48
out and in out and in,
00:15:52.49\00:15:56.52
out and in, out and in,
00:15:56.53\00:16:00.57
out and in, out
and in-- Modified.
00:16:00.58\00:16:04.21
My twin sister's doing
modified, you can watch her.
00:16:04.22\00:16:06.81
For those of you who
can do modified, no weights.
00:16:06.82\00:16:09.46
All right, good.
00:16:09.47\00:16:10.91
Now we're gonna do
an alternating triceps
00:16:10.92\00:16:13.31
and biceps
exercise, one of my favorites.
00:16:13.32\00:16:15.15
Get your weights, keep
your arms at elbow height
00:16:15.16\00:16:18.44
and then we go out to the right,
00:16:18.45\00:16:19.85
leg out to the right like this.
00:16:19.86\00:16:21.89
Good, keep your
arms up, elbows up,
00:16:24.26\00:16:27.81
elbows up, elbows up,
00:16:27.82\00:16:32.60
elbows up, elbows up, very good.
00:16:32.61\00:16:36.71
Very good.
00:16:39.00\00:16:41.78
Good. Very good.
00:16:41.79\00:16:43.55
Now what we want to
do is do one last one.
00:16:43.56\00:16:47.14
We' gonna dip our
rear leg behind us.
00:16:47.15\00:16:49.23
Next step, we'll be doing
some interesting cardiovascular
00:16:49.24\00:16:52.96
but this will be our last one.
00:16:52.97\00:16:54.57
So we're gonna
take our leg behind us.
00:16:54.58\00:16:56.49
The same leg back and forth.
00:16:56.50\00:16:58.59
Back and forth like
you add some weights.
00:16:58.60\00:17:01.23
Four limbs are
moving. Four limbs are moving.
00:17:01.24\00:17:04.46
And we have another
leg, so we're gonna, and two,
00:17:06.42\00:17:08.42
we're gonna change.
00:17:08.43\00:17:10.39
One and two and
right away other leg.
00:17:10.40\00:17:17.79
Very good, very good, very good.
00:17:17.80\00:17:22.83
Very good, that's the
end of our weight segment.
00:17:25.89\00:17:28.36
Let's set it for
another cardio segment.
00:17:28.37\00:17:30.76
This segment is
gonna be a lot of fun.
00:17:30.77\00:17:32.71
We're gonna move across
our space, different directions
00:17:32.72\00:17:35.72
and hopefully you
will keep up with us.
00:17:35.73\00:17:36.72
We're trying do
some modified moves.
00:17:37.81\00:17:40.09
Everybody can participate.
00:17:40.10\00:17:41.50
Hands on the hips group
and move across all space.
00:17:41.51\00:17:43.57
Ready, let's go.
00:17:43.58\00:17:47.76
Dig, one, two, three,
dig, one, two, three, dig.
00:17:47.77\00:17:52.76
When we come back to the right,
00:17:52.77\00:17:54.52
we add a kick,
one, two, three, good.
00:17:54.53\00:18:00.29
Good, now add a knee.
00:18:00.30\00:18:04.30
Knee, kick, out to the side.
00:18:04.31\00:18:07.58
Knee, out to the side.
00:18:07.59\00:18:13.30
Other side.
00:18:13.31\00:18:14.30
Now add four knees.
00:18:16.49\00:18:21.33
Two, three, four,
back to this side.
00:18:21.34\00:18:27.12
Knee, four knees.
00:18:27.13\00:18:29.04
Three, four back to the side.
00:18:29.05\00:18:31.71
Back to two, three,
four. Back to the side.
00:18:34.29\00:18:39.25
Now we're gonna add one
thing. Two, three, four.
00:18:39.26\00:18:44.06
Now, Bob and Weave, no arms.
00:18:44.07\00:18:47.77
Let's get centered.
00:18:47.78\00:18:49.02
Very good, now add some arms,
00:18:51.33\00:18:54.95
add some arms,
right first, left first.
00:18:54.96\00:18:58.84
Good, we'll just
practice doing this.
00:18:58.85\00:19:01.89
Now we go up, up now.
00:19:06.87\00:19:09.04
And we do fours,
seven, eight, across.
00:19:11.44\00:19:15.78
Now up, two,
three, four, across.
00:19:19.46\00:19:24.95
Now we go back across
the space to the right.
00:19:24.96\00:19:29.41
With four
knees-- sorry, I get it.
00:19:29.42\00:19:33.10
Now back across the space.
00:19:33.11\00:19:36.65
Four knees.
00:19:36.66\00:19:39.74
Now Bob and Weave
00:19:39.75\00:19:42.31
with arms up for four,
two, three, four, back across.
00:19:42.32\00:19:48.84
For four. Yup, two, three, four
00:19:48.85\00:19:53.61
and one more time we
go across the space again.
00:19:53.62\00:19:56.03
Four and across
the space to right.
00:19:56.04\00:19:58.17
Three, four, across the space.
00:20:02.80\00:20:08.54
Two--now they
are gonna keep going
00:20:08.55\00:20:10.78
and I'm gonna do
modified version.
00:20:10.79\00:20:13.00
Okay, modified.
I'm doing modified.
00:20:13.01\00:20:15.88
Great, Nancy.
Back across the space.
00:20:15.89\00:20:20.18
Back across the space.
00:20:24.73\00:20:28.34
Okay, so this can be modified.
00:20:28.35\00:20:31.47
Back across the space.
00:20:31.48\00:20:35.70
Two, three, four.
Now let's Bob and Weave.
00:20:35.71\00:20:40.14
This gets us a
little bit, no arms for now.
00:20:40.15\00:20:44.02
Good, now add
some arms and do four.
00:20:44.03\00:20:46.91
Now add the arms.
00:20:46.92\00:20:48.06
Up for four. Two,
three, four, across again.
00:20:50.94\00:20:55.60
Two, now we step
together, step together.
00:20:55.61\00:21:00.71
Okay, now when we're
ready we'll look to the right.
00:21:00.72\00:21:04.23
All right. Okay, it
looks like you're ready? Yes.
00:21:04.24\00:21:07.37
Good, arms up.
Now use your arms now.
00:21:07.38\00:21:11.07
Arms, very good.
We'll do eight of these
00:21:11.08\00:21:14.55
then we'll go
back across the space.
00:21:14.56\00:21:16.33
That's four, five, six,
00:21:16.34\00:21:21.11
seven, eight, across the space.
00:21:21.12\00:21:27.72
Good, Four, back
across the space.
00:21:27.73\00:21:34.66
Four and Bob and
Weave, good. Got it. Good.
00:21:34.67\00:21:41.11
And up for four,
three, four, across.
00:21:41.12\00:21:44.76
And we do the same thing.
00:21:44.77\00:21:46.81
With looking,
step together. Okay.
00:21:46.82\00:21:48.82
Three, four, step together.
00:21:48.83\00:21:51.87
Now arms up. Look to the left.
00:21:51.88\00:21:56.79
Okay, add the
arms. Good, very good.
00:21:56.80\00:22:03.27
Very good and that six and
seven and eight and nine oops.
00:22:05.75\00:22:13.35
I just wish I'm doing that--
We wanted to keep doing it.
00:22:13.36\00:22:15.63
You're suppose too.
You must follow this.
00:22:15.64\00:22:18.44
All right, now let's go
across the space to the left.
00:22:18.45\00:22:21.47
One, two, three,
I got you confused.
00:22:21.48\00:22:25.71
Two, three, four then
back across the space.
00:22:25.72\00:22:32.01
Two, three, four,
back across the space.
00:22:32.02\00:22:39.18
Two, three, four, Bob and Weave.
00:22:39.19\00:22:45.45
Six, seven, eight, up for eight.
00:22:45.46\00:22:52.27
Four more. Six, seven, eight.
00:22:52.28\00:22:56.66
Across the space, good.
00:22:56.67\00:23:00.59
Good, four knees, three, four.
00:23:00.60\00:23:07.24
Good, four
knees, two, three, four.
00:23:07.25\00:23:10.86
Across the space again.
00:23:10.87\00:23:13.53
Good, kick, three,
four. Now Bob and Weave.
00:23:13.54\00:23:20.34
Two, three, four, five, six,
00:23:20.35\00:23:24.43
seven, eight. Up for eight.
00:23:24.44\00:23:26.89
Two, three, four, five,
six and then legs together.
00:23:26.90\00:23:32.76
One and we go to the
left. We look to the left.
00:23:32.77\00:23:36.13
Now look to the
left when you're ready.
00:23:36.14\00:23:37.83
Up, hands up, use your arms.
00:23:37.84\00:23:41.14
Arms, very good, arms,
good, arms, good, more arms.
00:23:41.15\00:23:47.40
And now we turn to
the front after four
00:23:47.41\00:23:49.93
and we'll do some
knee kicks to the front.
00:23:49.94\00:23:53.07
Nancy's favorite so
one, two, three, four.
00:23:53.08\00:23:59.27
To the front now, front.
00:23:59.28\00:24:01.29
Just hands on the
hips and kick forward.
00:24:01.30\00:24:03.38
Now we'll use
the arms, very good
00:24:03.39\00:24:06.15
and we'll use
the arms to the kick.
00:24:06.16\00:24:08.15
Obviously it
will be opposite arm
00:24:08.16\00:24:09.42
or you will be
kind of off balance.
00:24:09.43\00:24:11.48
So arms, one,
two, I was off too.
00:24:11.49\00:24:18.16
It's hard to get
coordinated sometimes.
00:24:18.17\00:24:19.60
No, it's the other
right. Now it's the other left.
00:24:19.61\00:24:22.11
You used your other left hand?
00:24:22.12\00:24:23.18
My other left
hand, I used that one.
00:24:23.19\00:24:25.14
All right keep going like this
00:24:25.15\00:24:26.82
and remember do not
just kick your leg out.
00:24:26.83\00:24:29.51
Make sure you
bring it up to your hip
00:24:29.52\00:24:31.63
and extend from the knee.
00:24:31.64\00:24:34.14
Otherwise you can
injure your hamstring.
00:24:34.15\00:24:36.53
Now ladies, before we cool down
00:24:36.54\00:24:38.64
do you think we've another
one of those sequences in us?
00:24:38.65\00:24:42.98
Oh, I think so. All right. Okay.
00:24:42.99\00:24:46.07
Three, four, to the right.
00:24:46.08\00:24:47.91
One, very good,
kick, four, knees.
00:24:47.92\00:24:54.08
Three, four, oops.
00:24:54.09\00:24:57.26
One, good, four, knees,
two, three, Bob and Weave.
00:24:57.27\00:25:03.41
For four, three,
four and up for four.
00:25:03.42\00:25:07.56
Three and across the
four. And up for four.
00:25:07.57\00:25:14.07
Very good, now together.
Legs together, very good
00:25:14.08\00:25:17.14
and we turn to the
right. Look to the right.
00:25:17.15\00:25:18.88
Look to the right, hands
up. Add the arms, very good.
00:25:18.89\00:25:24.20
Very good and foot to the front
00:25:24.21\00:25:25.91
and we do some kicks
and then we'll cool down.
00:25:25.92\00:25:31.21
Very good, so four more.
00:25:31.22\00:25:33.19
So one and two and three
and four and front kicks.
00:25:33.20\00:25:39.81
One, two, three,
four, we'll do sixteen.
00:25:39.82\00:25:44.80
Remember to kick your knees
from the knee not from the hip.
00:25:44.81\00:25:51.56
Very good, all right
let's just march it out ladies.
00:25:51.57\00:25:55.17
We made it. Very good.
00:25:55.18\00:25:56.41
Look at that. Very good.
00:25:56.42\00:25:58.52
Keep marching, keep marching.
00:25:58.53\00:26:00.52
Keep marching, yep. Okay.
00:26:00.53\00:26:02.35
We're marching to Zion, yep.
00:26:02.36\00:26:04.39
We're just gonna walk around
00:26:04.40\00:26:06.07
and then we're gonna
just kind of go side to side.
00:26:06.08\00:26:08.46
Side to side, very good.
00:26:08.47\00:26:11.62
You know, when you
use a lot of energy,
00:26:11.63\00:26:14.03
it's very important
to cool down properly
00:26:14.04\00:26:16.76
and get all the
muscles back to normal
00:26:16.77\00:26:20.61
because you don't
want to leave anything
00:26:20.62\00:26:22.63
painful for the next
day. So move very purposefully
00:26:22.64\00:26:26.22
but kind of slowly and
bring the heart rate down
00:26:26.23\00:26:30.11
and you should be back where you
should be with your heart rate.
00:26:30.12\00:26:33.49
Very good. Okay, good.
00:26:33.50\00:26:36.04
Now I want you to do is
kick the legs out to the side.
00:26:36.05\00:26:39.01
So out to the
side, out to the side,
00:26:39.02\00:26:43.35
out to the side, very good.
00:26:43.36\00:26:46.72
And then we'll do some
inhale ups pretty soon.
00:26:46.73\00:26:49.59
You know, we had a
great time with you today.
00:26:49.60\00:26:52.01
We love
exercising, all of us do.
00:26:52.02\00:26:54.58
Now let's just do a tap
to the left, to the right.
00:26:54.59\00:26:57.21
The other right.
00:26:57.22\00:26:58.26
And let's just do a
inhale up and inhale up.
00:26:58.27\00:27:01.56
We're doing circles.
00:27:01.57\00:27:03.57
Anything you want to do
with your arms is fine with me
00:27:03.58\00:27:06.40
just as long as you
bring your heart rate down.
00:27:06.41\00:27:09.24
It's very important to exercise
00:27:09.25\00:27:10.91
at least five times per week
for about 30 minutes per day.
00:27:10.92\00:27:15.08
The other important thing is
00:27:15.09\00:27:16.34
don't do the same
thing over and over.
00:27:16.35\00:27:18.49
Your body gets very
used to it, very, very good.
00:27:18.50\00:27:22.05
Let's do some
hamstring curls, ladies.
00:27:22.06\00:27:24.03
Your body gets very kind
of a low hamstring curls.
00:27:24.04\00:27:26.87
Your body gets
very used to exercising
00:27:26.88\00:27:29.68
the same thing over and over
00:27:29.69\00:27:30.81
and you become to burn
calories much more efficiently.
00:27:30.82\00:27:34.17
So it's very
important to mix it up,
00:27:34.18\00:27:37.21
give those muscles some
confusion and let them go.
00:27:37.22\00:27:41.92
And always remember to lean
on the Lord for understanding
00:27:41.93\00:27:46.68
and He will
always directs your path
00:27:46.69\00:27:48.25
as we talked
about earlier today.
00:27:48.26\00:27:49.99
Amen. All right,
00:27:50.00\00:27:51.47
now we're gonna stretch
our hamstrings a little bit
00:27:51.48\00:27:52.98
so let's take a
little big breath up
00:27:52.99\00:27:54.97
and swan dive down.
00:27:54.98\00:27:57.21
This is a nice way to
stretch your hamstring
00:27:57.22\00:28:01.04
and let's turn to the left side,
00:28:01.05\00:28:03.14
put your hand on your
shoe and put your arm up.
00:28:03.15\00:28:06.85
Very good, now we'll
switch to the other side,
00:28:06.86\00:28:09.80
go to the right side and
put your hand on your shoe
00:28:09.81\00:28:12.41
or on the floor and
stretch that arm up.
00:28:12.45\00:28:15.06