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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If you want to
have a great time,
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join us for Body & Spirit.
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Hi, welcome to Body & Spirit.
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My name is Lyndi
Schwartz and I am the host
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of your program today.
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With me I've two
of my favorite people,
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we have Nancy Diaz
and she is from Portugal
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and she is the mother of two.
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And then I have my
identical twin sister
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of 55 years,
Andi, you won't lie.
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And my sister is a physician
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from Boston and
I'm also a physician,
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and we're very
delighted to be with you today
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to lead you in
this exercise program.
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Before we get
started I'd like to exercise
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with a thought on our hearts and
that's from Psalm 27 verse 14.
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"Wait on the Lord,
be of good courage,
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and He shall
strengthen your heart.
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Wait, I say, on the Lord."
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Today, we're
going to be exercising
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with these balance
balls and the whole idea today
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is to do three
things at one time,
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cardiovascular
exercise, balance and strength.
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And so we're gonna
began by sitting on the balls.
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And so if you
have a ball at home
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and if you don't have one yet,
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these can be bought
at any exercise store.
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And we will begin
by sitting on the balls
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and we will just take
some deep breaths and warm-up.
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So let's just take some
breaths and inhale, inhale up.
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And always take deep
breaths and exhale out.
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Inhale up and out, up and out.
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Now we're gonna out towards
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the front and
exhale, inhale out.
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Exhale and round your
back, this feels really good.
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Inhale and
round your back, good.
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Exhale, inhale,
round your back, inhale.
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This feels so nice.
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Let's do another three times.
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That feels great.
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Good, last time.
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Okay, now we're gonna stretch
our arms before we get started
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and what we'll do is we
put one arm over at a time
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and then the other arm.
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And you move your feet
and just take deep breaths
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as you're moving your arms out.
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Stretch the whole length of
your body, it feels really good.
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And you will need this
actually as you get started.
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And we can actually do
that even a little faster
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and just swing a little bit.
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Out to the front, out to
the front, out to the front.
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Very good, sweep
out to the front.
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Sweep over head, over
head, over head, good.
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Over head, excellent.
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Okay, now let's
get both arms involved.
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Out with both arms, out.
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Out in front,
out, good, out, out,
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then upward, up,
up towards the sky.
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Up, up and out, out good, out.
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Now we will do with single arms
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and sweep, sweep,
good sweep, sweep.
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Overhead, overhead, tricked
you, overhead, overhead good.
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Both arms out,
both arms, both arms
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and overhead,
overhead good, good.
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Okay, now let's stand
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and we'll do some
squats to warm up further.
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Now the idea of these balls
is like I said for balance,
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cardiovascular and for strength.
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So we'll hold the ball
about like this, not up here
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but down like this
and we will just pose
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the ball and squat and squeeze.
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So the whole
time we're doing this,
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you'll be squeezing
the ball, press and out.
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Press, good, press,
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good, press, press, good.
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Very slow press and squeeze,
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because it will
really work your arms.
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And the whole
time we're doing this,
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you'll be squeezing
like this and actually
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doing something
with your arms, good.
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Squat, good, squat.
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Okay, now good, let's
put the balls on the floor
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and now we're going to
actually do another stretch,
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but this time we'll
be-- put your legs apart
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like this and we'll
slide the ball like this.
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Put the arm up,
turn to the side.
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Again to the other side, arm up.
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Okay, good this really stretches
your back, you can feel it.
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Okay, very nice and very slow.
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Arm up and hold
it there like that.
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Up and up and up, good
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and up, very good.
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Okay, now hold
the ball on that side
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and want you now to turn over
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to the left like this and
now I want you to just slide
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the ball forward, bring
your chest down to your knee
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and extend your
arm and just stretch.
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Good, now bring the ball back
to the middle and stretch again,
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good, up to the middle.
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Stretch, up,
stretch, little faster,
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up and down, good.
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Up and down, if you
don't want to go this fast,
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keep doing it slowly.
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For you at home, do not try to
do things that will cause pain
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or tearing of tissue, so go
as slowly as you need to go.
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Okay, that's good, let's
turn and let's do the other side
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and let's turn to
the right next up.
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We'll turn to our right, next up
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and then we will
do the same thing,
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push the ball
forward and lean, good.
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And lean, good, lean, good,
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good, lean and lean, very good
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and hold the ball out
again like this and turn up
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to the sky, turn up.
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Okay, good and come
back to the center again.
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Okay, now what I want us
to do, we'll pick up the ball
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okay and we'll do
the same squats again
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and then we'll just go out,
hold the ball down low and push
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good, push and push,
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very good, push and push.
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Squeeze the
ball, squeeze the ball,
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good, squeeze the ball.
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Okay, now stand with
your feet little bit wider
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and we're going to lunge
the ball about in a circle.
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Okay, now always
squeeze the ball, okay.
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And so we go up and
round, up and around, good.
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Bring the ball around,
good, bring the ball around.
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Yes, last time.
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Stop, switch sides.
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Bring the ball around, good.
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Bring the ball around.
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You guys hang in there.
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You guys are hanging in there,
why you're laughing at me?
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Okay, good.
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Okay, very good, all right.
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We'll put the balls down.
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Okay, now we're going to enter
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into the cardiovascular
part of this exercise.
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We will do some slow ones
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and then we'll
do some faster ones.
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Initially, let's
pick our balls up again
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and we'll hold
the balls like this.
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We'll do a slow squat, one
and up, one and up, good, one.
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Squeeze the ball, always
getting it away from you,
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exercising your
arms, your muscle
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should be
bulging, is that right?
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Little bit painful.
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Oh, they're kind of
painful. Oh, little bit.
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Okay, little pain
is good, not too much.
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Okay, little faster, out, good,
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pump, pump the ball, pump.
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For balance you can have your
feet about hips width apart.
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Pump, good, pump, pump.
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Next time when we go down,
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we'll pump the ball
for three like this.
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One, two, three and up, good.
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One, two, three,
up. One, two, three, up.
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One, two, three, up.
One, two, three, up, good.
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One, two, three, good.
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Now this time what I
want to do as we go down
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and we come up have
our legs go out this side,
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I'll show you.
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Out and up, out and up,
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out good up, out, out, good.
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See the whole time, I'll
tell you what we're doing here.
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This is really about balance.
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One leg, balance and
you're squeezing the ball
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whole time and your
heart rate is also going up.
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Good, good.
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Okay, now what
we're gonna do is again
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is we gonna slide the ball.
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Let's put the
balls down and the thing
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we did in the beginning
with sliding the ball, again.
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This time I go
like this to the right,
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slide and slide,
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slide slow, good.
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Okay, little faster, slide.
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Now you at home
keep going slowly.
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We'll go little faster,
really good and always twist.
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Nice stretch in the
back as you're twisting.
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Okay, very good.
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All right, now
pick up your ball,
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I want you to turn to the right
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and first--now this
is the modified version.
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And I'm gonna do this initially.
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And what we'll be
doing is dipping down
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and out, down and out.
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I want you to stay at
this level for the modified.
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What we're going to do
is what we call Arabesque
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and it's like this.
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Down and up, down and up,
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down, up, good, down, up,
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down, up, down, good, down, up.
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Now we're gonna
change a little bit here.
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Next time we'll come
down, twist, front and up, down,
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twist, front, good.
00:10:53.56\00:10:56.73
Now at home, I
want you to stay doing
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this, down,
twist, up and up, okay.
00:10:59.82\00:11:05.23
Now I'm gonna go little faster
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like this. Good.
00:11:07.79\00:11:12.75
Okay, now let's
turn to the front.
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We do what we
call the core motion,
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that's like this, down,
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swing the ball, swing
and press the whole time
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you're squeezing the ball.
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Okay the whole time
you're squeezing, good.
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Okay, very good.
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Now let's slide the
ball again, put the ball down
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and we'll slide first
slow, slow to the right,
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like this, up,
faster, full speed.
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At home keep going slowly.
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Okay, great.
00:12:01.09\00:12:02.40
Now let's pick
up our balls again.
00:12:02.41\00:12:04.58
We'll pick them up and
we will have same thing
00:12:04.59\00:12:08.95
with the knee and we'll
put our knee like this again
00:12:08.96\00:12:12.65
and we go down and up.
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At home stay just doing
this okay, down, up, down, up.
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Next time Arabesque, up,
out with the leg good, good.
00:12:22.39\00:12:27.97
At home just stay
what we were doing before.
00:12:27.98\00:12:33.68
Okay now we're
gonna do the rear sweep,
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next time sweep
to the back and up.
00:12:36.11\00:12:38.91
Slow, slow, up, good.
00:12:38.92\00:12:44.09
Now we just sweep
fast, sweep, good.
00:12:44.10\00:12:50.72
Good, very good, all right.
00:12:50.73\00:12:57.18
Okay, come back to the front.
00:12:57.19\00:12:58.47
We'll do core motion again.
00:12:58.48\00:12:59.50
Core motion,
00:12:59.51\00:13:01.26
core motion, good.
00:13:02.58\00:13:05.09
Okay, let's
slide the ball again.
00:13:09.39\00:13:11.80
Slide the balls put
them down again, slow,
00:13:11.81\00:13:18.50
little faster, faster.
00:13:18.51\00:13:21.44
At home go slow at home.
00:13:21.45\00:13:23.39
Don't try and go
too fast at home,
00:13:23.40\00:13:25.45
make sure that
you're going at a pace
00:13:25.46\00:13:29.72
that is reasonable for you.
00:13:29.73\00:13:33.64
Okay good, the next
move we're going to do.
00:13:33.65\00:13:37.24
We're going to do a knee lift
00:13:37.25\00:13:40.46
and that is kind
of fun move, okay.
00:13:40.47\00:13:42.45
So we'll have the ball
up like this, turn to side,
00:13:42.46\00:13:45.63
we bring the ball in,
lift this knee, back, up, okay.
00:13:45.64\00:13:50.65
We've that. Yeah. That's okay.
00:13:50.66\00:13:52.18
So let's practice, in out, in,
and again this is for balance,
00:13:52.19\00:13:59.62
squeeze the ball, in with
the knee, bounce on one leg.
00:13:59.63\00:14:03.64
This is cardiovascular,
balance and strength.
00:14:03.65\00:14:08.38
Strength, squeezing the
ball, balance, lift up the knee,
00:14:08.39\00:14:12.04
cardiovascular, faster, faster.
00:14:12.05\00:14:15.87
Now stay doing slow at home,
don't do this fast at home.
00:14:15.88\00:14:21.50
Good.
00:14:21.51\00:14:22.79
Okay, now let's go at that
core motion again okay, here.
00:14:27.83\00:14:31.95
Good, core motion.
This is for your core.
00:14:31.96\00:14:34.38
This is to strengthen
you torso, your back muscles,
00:14:34.39\00:14:38.21
your trunk
muscles, your thigh muscles,
00:14:38.22\00:14:40.86
your gluteal muscles.
00:14:40.87\00:14:43.07
Okay, everything. Everything.
00:14:43.08\00:14:45.60
That's exactly right, okay.
00:14:45.61\00:14:49.63
Okay, now let's
turn to this side
00:14:49.64\00:14:52.40
and let's repeat the same thing.
00:14:52.41\00:14:56.12
Okay, so now we'll
again practice slowly,
00:14:56.13\00:15:01.07
out and up, good.
00:15:01.08\00:15:04.43
At home, this is what you want
to practice doing, very slow.
00:15:04.44\00:15:09.77
Okay, strength,
push, balance, up.
00:15:09.78\00:15:13.58
Strength, push, balance, up.
00:15:13.59\00:15:16.16
Cardiovascular,
little faster, in, good.
00:15:16.17\00:15:20.32
Excellent, how is that girls?
00:15:27.26\00:15:29.81
You have raised up? Yeah. Yeah.
00:15:29.82\00:15:31.03
Okay good.
00:15:31.04\00:15:32.05
Okay, now let's repeats this now
00:15:34.13\00:15:36.64
with the core
motion for the last time.
00:15:36.65\00:15:38.62
Okay, good, all right.
00:15:42.71\00:15:47.12
Now let's stop here.
00:15:47.13\00:15:48.58
We want to do some weights.
00:15:48.59\00:15:50.48
Okay, let's go get our
weights. Okay. All right.
00:15:50.49\00:15:53.89
Okay, for this segment,
we're going to do weights,
00:15:57.55\00:16:00.11
however my twin sister Andi
00:16:00.12\00:16:02.57
will show a
modified version of this
00:16:02.58\00:16:04.93
and she will not use weights.
00:16:04.94\00:16:06.29
So we can do the
exact same motions,
00:16:06.30\00:16:08.59
we will have
weights and Andi will not.
00:16:08.60\00:16:11.48
My recommendation
is either no weights
00:16:11.49\00:16:13.59
or somewhere between
00:16:13.60\00:16:14.59
three and five
pound weights, that's it.
00:16:14.60\00:16:16.54
And what we're
going to do at first
00:16:16.55\00:16:18.03
is just biceps
curve, just on the ball.
00:16:18.04\00:16:20.98
Just sitting on the
ball alone will stabilizes
00:16:20.99\00:16:23.89
your core and
that's the whole idea.
00:16:23.90\00:16:25.47
We'll be doing something that
seems very counter intuitive.
00:16:25.48\00:16:28.56
So let's just start with
just the biceps curls initially.
00:16:28.57\00:16:31.31
And you notice my sister,
she is not using any weights,
00:16:31.32\00:16:34.23
but what's interesting if you
look she has her fist clinched
00:16:34.24\00:16:39.52
and she is really
contracting the biceps,
00:16:39.53\00:16:41.55
you really don't need
the weights for this even.
00:16:41.56\00:16:43.34
So you can just squeeze
your biceps as you do this.
00:16:43.35\00:16:46.27
The weights will do
it for you, but passively
00:16:46.28\00:16:48.33
you can just use
squeezing your biceps.
00:16:48.34\00:16:50.45
Okay, so that's one thing.
00:16:50.46\00:16:52.33
So we will just do the biceps
00:16:52.34\00:16:54.05
and then we'll do a
little bit more than biceps.
00:16:54.06\00:16:57.19
Let's go like
this, just watch me,
00:16:57.20\00:16:58.54
it's call the swimmers press.
00:16:58.55\00:16:59.90
You go up, out and down,
00:16:59.91\00:17:04.66
in, up, rotate out and down.
00:17:04.67\00:17:08.37
And as you begin
to feel comfortable,
00:17:11.17\00:17:13.49
you will begin to use weights
00:17:13.50\00:17:17.20
and there won't
be a problem, okay.
00:17:18.42\00:17:20.80
The next thing
then I would like to do
00:17:20.81\00:17:23.25
is what we call
some shoulder flies.
00:17:23.26\00:17:26.57
And shoulder fly is actually
00:17:26.58\00:17:27.80
are some of our favorite
exercise, aren't they, Nancy.
00:17:27.81\00:17:32.50
They're really important,
00:17:32.51\00:17:33.51
but I think none of us really
particularly care for them.
00:17:33.52\00:17:35.99
The shoulder
flies look like this.
00:17:36.00\00:17:37.87
Okay, put your hands to
your sides and you'll go out.
00:17:37.88\00:17:44.01
Okay, now this is what
we're going to do next.
00:17:44.02\00:17:46.41
Now this is going to be tricky
00:17:46.42\00:17:47.81
and at home be
very careful doing this.
00:17:47.82\00:17:50.47
I want you to first of all
practice putting one leg out
00:17:50.48\00:17:53.67
and stabilizing
yourself on the ball,
00:17:53.68\00:17:57.56
then put the next leg out.
00:17:57.57\00:17:59.91
Then we're gonna
practice some coordination.
00:17:59.92\00:18:01.84
Look like I almost fall off too.
00:18:01.85\00:18:03.20
And what we're gonna do
is put one leg out first,
00:18:03.21\00:18:05.67
just like this, in and down,
00:18:05.68\00:18:10.87
then the shoulder fly,
then again next leg out,
00:18:10.88\00:18:15.55
balance, balance,
up, shoulder fly, good.
00:18:15.56\00:18:22.47
Next balance and
this is balance exercise.
00:18:22.48\00:18:27.10
Good, shoulder
flies, good, balance.
00:18:27.11\00:18:32.50
This is, I tell
you this is for real,
00:18:32.51\00:18:34.65
we're not faking
it here you know,
00:18:34.66\00:18:36.08
we're really working hard.
00:18:36.09\00:18:39.58
Shoulder fly, good.
00:18:39.59\00:18:41.21
One more time and
it really stabilizes
00:18:41.22\00:18:45.11
your core, shoulder fly, good.
00:18:45.12\00:18:46.73
Andi, are you glad you
don't have weights for this.
00:18:46.74\00:18:48.52
Yeah, I'm like really so happy.
00:18:48.53\00:18:50.14
Would you like this much.
00:18:50.15\00:18:51.56
And especially she
didn't like the shoulder fly,
00:18:51.57\00:18:53.68
so there is no love lost here.
00:18:53.69\00:18:55.10
Okay, good.
00:18:55.11\00:18:56.57
But do you see how
this can really improve
00:18:56.58\00:18:58.45
your ability to use multiple
muscle groups at one time.
00:18:58.46\00:19:02.54
Including, you know,
your trunk, your legs,
00:19:02.55\00:19:05.93
your arms, your torso
and have balance as well.
00:19:05.94\00:19:09.44
Okay, let's good, let's
stop with that for time being.
00:19:09.45\00:19:13.39
Let's put our weights down.
00:19:13.40\00:19:15.46
And at home, at home
you can do this as much
00:19:15.47\00:19:19.29
as you want, but
we'll just kind of get
00:19:19.30\00:19:21.66
all cardiovascular
back up a little bit.
00:19:21.67\00:19:23.52
The way we'll do it is
what we did in the beginning.
00:19:23.53\00:19:25.11
Start with the left
side okay and we stretch.
00:19:25.12\00:19:29.11
Now you can stay at
this speed if you like.
00:19:29.12\00:19:31.39
Nancy, do you want
to stay at this speed?
00:19:31.40\00:19:33.25
And then we'll gonna
speed up, okay, speed up.
00:19:33.26\00:19:36.10
Want to get our
heart rate back up.
00:19:36.11\00:19:37.64
Cardiovascular exercise
00:19:37.65\00:19:38.93
means that your heart
rate is going up, okay.
00:19:38.94\00:19:42.18
Heart rate is going up.
00:19:42.19\00:19:43.29
And what we'll
do is we'll repeat
00:19:43.30\00:19:45.58
some of the same exercises
that we just did already.
00:19:45.59\00:19:50.82
Okay, this
section is cardiovascular,
00:19:50.83\00:19:54.03
balance and strength.
00:19:54.04\00:19:56.80
I just want to remind you
of the text that we began with,
00:19:56.81\00:19:59.92
"Wait on the Lord,
be of good courage,
00:19:59.93\00:20:03.26
and He will
strengthen your heart."
00:20:03.27\00:20:05.55
And so when I exercise I
like to think of scripture.
00:20:05.56\00:20:08.95
Do you guys seem to think that
scripture comes to your mind?
00:20:08.96\00:20:11.51
Oh, yes, no question. Almost
a new way as you're exercising.
00:20:11.52\00:20:13.87
Yeah. Okay, now let's stand up.
00:20:13.88\00:20:15.97
And this is the last segment
of our cardiovascular section.
00:20:15.98\00:20:19.31
And again the
cardiovascular is designed
00:20:19.32\00:20:21.85
to increase your heart rate.
00:20:21.86\00:20:23.90
So let us first do the squats.
00:20:23.91\00:20:25.85
Squat, little fast like this.
00:20:25.86\00:20:32.85
Okay, good.
00:20:32.86\00:20:34.16
And then we'll do
lateral extensions
00:20:34.17\00:20:35.64
beginning with
the left leg, okay.
00:20:35.65\00:20:37.35
Up out, up out right, up
to the left, up left leg,
00:20:37.36\00:20:45.32
out right leg, out
left leg, out right leg,
00:20:45.33\00:20:50.87
good, excellent, excellent.
00:20:50.88\00:20:53.23
At home, now you
can do this as slowly
00:20:53.24\00:20:55.42
as you want to do it
as long as you moving,
00:20:55.43\00:20:58.54
moving is what we meant to be.
00:20:58.55\00:21:00.66
Our bodies were made to move.
00:21:00.67\00:21:02.80
So throw the ball out
there, throw the ball out,
00:21:02.81\00:21:05.77
good, throw the ball out, good.
00:21:05.78\00:21:10.03
Okay, now we'll pause now
and again, do again for three.
00:21:10.04\00:21:13.30
One, two, three, explode up.
00:21:13.31\00:21:16.31
One, two, three, explode up.
00:21:16.32\00:21:19.48
One, two, three, explode up.
00:21:19.49\00:21:22.34
One, two, three,
extend at this last time.
00:21:22.35\00:21:26.90
Left side leg, left leg.
00:21:26.91\00:21:29.38
Left leg, left leg, good.
00:21:29.39\00:21:32.79
Okay, good. Excellent.
00:21:32.80\00:21:37.13
It's kind of fun, it's a
ball, so it's kind of neat.
00:21:37.14\00:21:39.95
Okay, good.
00:21:39.96\00:21:41.06
Now we'll do
sliding the ball again,
00:21:41.07\00:21:42.79
let's put the
ball down, let's slide.
00:21:42.80\00:21:46.62
Okay, okay, very good.
00:21:46.63\00:21:52.74
And this is very
good for your back.
00:21:52.75\00:21:55.05
You'll notice
your back feels great,
00:21:55.06\00:21:57.98
because you
really stretching it.
00:21:57.99\00:21:59.87
Okay, very good.
00:22:05.36\00:22:06.88
Okay, now let's pick up
the ball again and this time
00:22:06.89\00:22:10.19
again we want to again
return to our right side.
00:22:10.20\00:22:13.80
The right side, now
we're going to go down.
00:22:13.81\00:22:15.51
Down and up, down up, down,
arabesque now, down arabesque.
00:22:15.52\00:22:23.10
Now practice at
home as you want to learn
00:22:23.11\00:22:25.44
to balance on the one leg.
00:22:25.45\00:22:28.27
Andi is doing the modified.
00:22:28.28\00:22:29.80
You can see Andi
there doing the modified.
00:22:29.81\00:22:32.60
Okay, down up, down, good.
00:22:32.61\00:22:36.65
Now we'll sweep to
the back on the next time,
00:22:36.66\00:22:39.77
sweep to the back and up
00:22:39.78\00:22:42.76
and stay with
Andi for the modified.
00:22:42.77\00:22:44.84
Okay, let's speed up
a little bit, speed up.
00:22:47.52\00:22:50.54
I can go in slowly.
Andi is going slowly.
00:22:50.55\00:22:53.31
Okay, just get the leg up.
00:22:56.72\00:22:59.35
This is good for
balance and for strength,
00:22:59.36\00:23:01.72
remember the whole time
guess what you are doing,
00:23:01.73\00:23:04.51
you're squeezing this ball.
00:23:04.52\00:23:06.77
Good okay, let's
turn to the left side.
00:23:06.78\00:23:10.01
Okay, same thing
again, first just down, up
00:23:10.02\00:23:14.25
down up, down
up, down arabesque,
00:23:14.26\00:23:19.86
down arabesque, good, very nice.
00:23:19.87\00:23:23.55
Down arabesque, very nice, okay.
00:23:23.56\00:23:27.90
Next time we'll sweep to
the back, sweep to the back,
00:23:27.91\00:23:31.92
sweep to the back.
00:23:31.93\00:23:33.70
And look at Andi, she's
again doing the modified.
00:23:33.71\00:23:40.68
Okay, very good,
all right, that's good.
00:23:40.69\00:23:45.54
Now we'll do this core motion
again and we'll do core motion.
00:23:45.55\00:23:51.75
Okay, this is very good
00:23:51.76\00:23:55.68
for your trunk, very good, okay.
00:23:55.69\00:24:01.61
Okay, now return
to our right side.
00:24:01.62\00:24:04.80
On the right side we'll
do that knee thing again.
00:24:04.81\00:24:07.12
The knee thing is were
we go, in and out, okay.
00:24:07.13\00:24:11.75
Let's do that.
00:24:11.76\00:24:12.95
In slow and up, in
and look at my sister,
00:24:12.96\00:24:18.23
she's got the leg just
coming in just a little bit.
00:24:18.24\00:24:21.00
We've the knee all the
way up the floor eventually,
00:24:21.01\00:24:23.99
this will also
come-- very good, Andi
00:24:24.00\00:24:26.15
I like your modified,
that's great. On the fly.
00:24:26.16\00:24:29.60
Okay, let's go little
faster, little faster.
00:24:29.61\00:24:36.54
Very good. Okay.
00:24:36.55\00:24:43.70
Okay, let's turn to the front
and do the core motion again.
00:24:43.71\00:24:46.02
Core motion, very good.
00:24:46.03\00:24:49.67
Okay, now stay on our left side.
00:24:53.86\00:24:57.49
We'll do that knee thing again.
00:24:57.50\00:24:59.27
Okay, so here we
go, let's practice.
00:24:59.28\00:25:00.84
Knee in and up, knee in and up,
00:25:00.85\00:25:06.01
good, knee in up, in,
00:25:06.02\00:25:10.17
a little faster now, in up,
00:25:10.18\00:25:13.04
in up, in, good, in.
00:25:13.05\00:25:18.18
Okay. Okay, very good.
00:25:18.19\00:25:24.66
Now let's turn to the front.
00:25:24.67\00:25:26.05
One more time just
want to do squeezing
00:25:26.06\00:25:27.16
the ball one more
time and we'll just squeeze
00:25:27.17\00:25:29.28
the ball down and up,
push really hard, push.
00:25:29.29\00:25:32.79
Last time for those biceps,
00:25:32.80\00:25:33.88
get those biceps
involved, good push.
00:25:33.89\00:25:36.87
Okay, three times
push and up, push up,
00:25:36.88\00:25:43.22
push up, push up, good now.
00:25:43.23\00:25:48.35
Let's do that last time we'll do
this with the motion like this.
00:25:48.36\00:25:51.27
Okay, little faster.
Andi will continue slowly.
00:25:55.87\00:25:58.84
Okay, I hope you're
having a great time.
00:26:03.21\00:26:05.99
We're so glad you've chosen
to join us for exercising today
00:26:06.00\00:26:10.32
and we hope that your
body will feel stronger,
00:26:10.33\00:26:13.44
you'll have more
balance, all right.
00:26:13.45\00:26:16.23
Okay, let's get the
ball right in front.
00:26:16.24\00:26:18.20
We don't need the balls anymore,
00:26:18.21\00:26:20.14
but let's just them
as we march a little bit
00:26:20.15\00:26:22.45
and we'll just hold march,
00:26:22.46\00:26:24.35
and then we
eventually pull this down,
00:26:24.36\00:26:25.75
put this down at some place.
00:26:25.76\00:26:27.81
Let's just keep marching.
00:26:27.82\00:26:30.12
Thank you very much, all right.
00:26:30.13\00:26:33.29
We'll just keep marching.
00:26:33.30\00:26:34.76
We've been exercising a lot.
00:26:34.77\00:26:36.72
We burned a lot of
calories and as we cool down
00:26:36.73\00:26:40.05
you can see even your
heart rate is still up,
00:26:40.06\00:26:43.03
we're still glowing.
00:26:43.04\00:26:45.82
Glowing
profusely, isn't that true?
00:26:45.83\00:26:49.30
I think that's the
case we glowing profusely
00:26:49.31\00:26:51.94
but we feel good right? Yeah.
00:26:51.95\00:26:53.22
We've done
something with our bodies
00:26:53.23\00:26:54.99
and that's a really nice thing.
00:26:55.00\00:26:56.34
Okay, then I'll do just a little
bit of a side step to cool down,
00:26:56.35\00:26:59.60
side step, really slow,
side step, good, side step.
00:26:59.61\00:27:05.68
Okay, very good.
00:27:05.69\00:27:10.94
I had a great time,
you had a great time.
00:27:10.95\00:27:13.83
We got. You know, actually
00:27:13.84\00:27:16.47
when I first began
doing the balance ball
00:27:16.48\00:27:18.43
I was really bad, I
was always falling off,
00:27:18.44\00:27:20.69
I say you know, I can't do
this, I really cannot do it.
00:27:20.70\00:27:23.16
As I said we are 55 years old,
we're not really spring chickens
00:27:23.17\00:27:26.40
but we feel like
spring chickens. Amen.
00:27:26.41\00:27:28.35
Makes all the
difference in the word,
00:27:28.36\00:27:30.17
but the balance
ball is something
00:27:30.18\00:27:31.60
I found to be so
good for your trunk
00:27:31.61\00:27:34.00
and so I encourage
you, if the first time
00:27:34.01\00:27:37.35
you get on that
ball you fell like
00:27:37.36\00:27:38.49
I can't do this,
I'm gonna fall off
00:27:38.50\00:27:40.24
this thing, I'm
gonna break something,
00:27:40.25\00:27:41.72
just stick with it, go
slowly but be safe also.
00:27:41.73\00:27:45.49
I want to thank all of
you for joining us today
00:27:45.50\00:27:49.34
and hope that as
you continue to pursue
00:27:49.35\00:27:52.37
health and fitness that God
will richly bless your life,
00:27:52.38\00:27:56.73
spiritually,
physically and mentally.
00:27:56.74\00:27:59.92
And thank you so
much for joining us.
00:27:59.93\00:28:01.77
God bless you.
00:28:01.78\00:28:03.19