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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Join us for an exercise program
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we've something
for everyone today.
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Hello, welcome to Body & Spirit.
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I am your host Andi Hunsaker,
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a physician from Massachusetts.
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Joining me today
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are my two great
friends my sister, Nancy Diaz.
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We don't look alike,
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but we actually
are sisters. We are.
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Nancy is from Portugal.
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She has two children
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and she has left
behind her husband
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who is taking
care of the children.
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Wonderful guy. Yeah.
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And my twin sister who
left behind her husband,
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but no children, but she is
also physician Lyndi Schwartz
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and we'll be
helping you exercise today.
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But before we exercise,
I want to share with you
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one of my favorite text,
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you know, in the mornings
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there are three
things you should have.
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One is to wake up with joy
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and thanksgiving
in your heart. Amen.
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Next, you should have a
wonderful devotional time
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with the Lord. And
third you should exercise.
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This sets your
tone for the whole day.
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So our text for today
is from Job of all places.
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Job 23:12, "I've not departed
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from the
commandment of his lips,
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I've treasured
the words of his mouth
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more than my
necessary food." Amen.
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So more than necessary
food, the word of God. Amen.
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Thank you so
much for joining us.
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We're going to get started
with a little bit of warm up.
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Now I want to tell you something
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about this
program before we begin.
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There will be some
parts where we'll be jumping,
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but you can remain on the floor.
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There will be some parts
where you can use weights,
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but we won't use weights.
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So we'll begin with a
little bit of a warm up
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and we're gonna have
a nice sunshiny warm up.
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We're gonna
spread our legs apart
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and we're gonna inhale
up and sweep the floor.
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Okay, so inhale
up and come down,
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good and breathe nice and deep.
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Inhale up and make
sure your knees are
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again over your
ankles inhale up.
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Oh, let that nice air in.
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Very good, its always
best exercise outside,
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but if it's raining out
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then there is something nice
you can do inside. Very good.
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Now I want you to
squat a little bit,
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put your hands on your legs
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and I want you to
just round your back up,
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round it up you
feel that nice stretch.
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We can actually
stay here all day,
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but you won't get
benefit so we'll go down.
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I think we should stay there.
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How many think we
should stay here all day?
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And then up and
keep it round and down.
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Now you take your left shoulder
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and go towards your
right knee just like this
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and hold it there
for a few seconds.
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Next shoulder right
shoulder to the left knee,
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I'm trying to get my
rights and lefts correct.
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And then next side, good.
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And then when we
go to the other side
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let's pick it up
just a little bit.
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All right, one, and this good.
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And you can feel that
stress through your back,
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because we're gonna be
working all the muscles today
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the small muscles of the back.
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Good now, round it up good
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and we gonna start by
just move your legs good
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and so tap your
leg behind. Good,
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move your leg turn to the side.
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Now move your arm to
the side, move your arms.
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Good, it's good to get all
stressed out in the morning.
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Should never begin
your work out at a dead run.
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That's how you get injured.
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Now we're enjoying the day
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so we're gonna sweep behind us.
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Carefully, just
sweep, sweep behind you,
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just sweep, wonderful,
doesn't that feel good? Yes.
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Good, now we're
gonna take both arms
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and we're gonna push them
out to the side on the right.
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Push them out, push
them out, push them out,
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kind of bend your knees,
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that's right it will
warm up your legs as well.
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Push them out. Now,
overhead to the left, good.
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Push it out,
push it out, two more.
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And out to the side again,
good, very good, very good.
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Now back again out to
the side with just one arm,
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just sweep it out, sweep it out.
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Oh that's feels good.
Doesn't that feel good?
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I felt a crack. It's a nice.
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It's a nice breeze
too. A nice breeze.
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Make your own fan. Very nice.
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Feel like a kid. Very good.
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Now just stand and squat
like this and go like this.
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Hug somebody,
hug somebody today.
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Your nephew, your
husband, your wife,
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grandma, your little children,
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whoever just hug
everybody, hug everybody.
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Very good, hug everybody. Good.
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All right, now put
your arms off to the side
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and just gonna
swing to the side.
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Good, swing to the side
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and bend at your
waist. I did feel a crack.
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Now, it's very important,
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I heard it, are
you still together?
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I'm still together.
Good. Nothing broke.
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It's very
important when you do this
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not to just hang flabby,
but tuck your stomach in,
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tuck your buttocks in,
your glutes in, and just swing,
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because you want to
engage your core, good.
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Now we're gonna swing
one arm down to the foot,
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and other to the sky.
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Beginning on the
left this way. Very good.
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And for those of you
who want to do it slower,
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you can do it slowly
like this. I'll do it slowly.
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Good or you can pick it up.
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Very good. Very good. Very good.
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Now we come up again
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and we just
swing our arms again.
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Swing the whole body,
swing the whole body, very good.
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And next step, next
step, with the runner's pose.
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In the next step, runner's pose.
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Next step, all right
we'll go to the side,
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we'll go to this side
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and just go down
to runner's pose,
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put your hand
either on your shoe
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or on the floor beside you
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and you'll just hold
it for just a short while,
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but then we put our arms up.
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This gets all your
chest muscles open,
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so don't just go
like this open up
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as far as you can
go nice and straight
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and hold it there for a while.
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Now put that
right arm over your ear
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and look up towards your elbow.
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Look towards
your elbow, very good.
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Now you should come back
down here to a runner's pose
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and we're gonna do a move that
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for some of you might
be a little bit difficult,
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but it's good to for stretching.
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So, what you're
gonna do you're gonna put
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both legs back like this
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take your right
leg up to the sky,
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up to the sky like this.
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What muscle are
we stretching there?
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We're stretching our
hamstring and our quads.
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This is your quad,
that's your hamstring,
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we're gonna bend
that leg in and out.
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And I'll do
something else modified,
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I'll just go down like this.
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Yeah, that's fine.
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My sister Lyndi is
doing a modified version
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and we're doing this
little movement with the leg,
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you're stretching
your quads, hamstring.
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Quads and hamstring, now
just stretching your hamstring
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on your other leg as well.
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Now put both legs down
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and we're coming to a
little squat like this
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and take your knee
and bring it to your face,
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to your face
slowly. To your face slowly.
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Okay, so I'll go
on my knees instead.
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Good, good and note my
sister do it on her knees
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in a modified version,
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let's try and pick it up a
little bit, Nancy, little bit.
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Just like you're
running with your head down.
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I think that's good enough.
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Now you should go
to this position again,
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and turn yourself around
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to the front and
we'll squat again.
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We'll round up, we'll roll down,
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we'll take a breath in
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and we'll come
down over the right leg
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and put your hand
on that right foot
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or on the floor
and you turn up again.
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Good, and then over to ear
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looking up to
your elbow, very good.
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Bring both hands to the floor.
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Again we've this position
we called a pike position,
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and you take your left
leg swing it up to the sky
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and we do the
same thing in and out.
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In and out, keep it as straight.
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And in and out, in and out,
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in and out, two
more. One and two.
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Bring that leg to the floor
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and again we'll do that
little bit of a bicycle,
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so slowly knees to the face,
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knees to the
face, knees to the face.
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Okay, I'll speed it up,
speed it up, and speed it up.
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All right, let's
just stretch that out,
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come back up, and
come to the front.
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All right, now, let's
just take our biceps back
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and roll your shoulders back,
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because where you begin
to workout little march.
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We're gonna march.
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And this is kind of a
total fitness sort of a workout,
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so stretching is
part of working out,
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so we just did a little
interesting stretch we hope.
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Now, we're gonna just
pull our legs about a hip
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for support like this
and we're gonna squat.
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This is called a
squat knee, squat down.
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Now, you want to squat
down you'll use your arms to,
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so we'll make your arms go out,
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arms out, arms out, arms
out. I'll go little slower.
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My sister to my left
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is doing a little
slower for a modified version.
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Arms out, arms out.
00:10:03.46\00:10:05.16
Now we're gonna pull
the biceps down and up.
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Biceps down and
up. Biceps down and up.
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Biceps down, biceps down
and up, little faster. Good.
00:10:12.88\00:10:18.97
And when you bring
up your biceps down,
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don't just bring
them down limply,
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bring them down and
bring them out explode up,
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bring them down,
bring them down explode up.
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Okay, now let's just do
that same motion like this.
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We'll just do that again,
00:10:36.65\00:10:37.64
and we'll do the same
biceps motion, all right.
00:10:37.65\00:10:42.08
So keep going
like this. Very good.
00:10:42.09\00:10:46.24
Now, the biceps
and arms up again.
00:10:46.25\00:10:49.56
So down and up, down and
up, and up on a way quickly.
00:10:49.57\00:10:54.61
And down and up,
down and up, good.
00:10:54.62\00:10:59.09
Good, down and up.
00:10:59.10\00:11:03.12
And this is a
routine that anybody can do.
00:11:03.13\00:11:07.76
It's very low impact.
00:11:07.77\00:11:09.74
But we're gonna
get into a high impact
00:11:09.75\00:11:12.01
for those that want to do it.
00:11:12.02\00:11:14.09
All right, now we're gonna do.
00:11:14.10\00:11:16.08
Again you put your legs
on your hips comfortably
00:11:16.09\00:11:20.07
and we're gonna
squat. Let's do some squat.
00:11:20.08\00:11:23.93
Now eventually, we're gonna
leave the ground, all right.
00:11:23.94\00:11:28.17
It reminds of a song,
you know when I exercise,
00:11:28.18\00:11:30.90
what always keeps to
come to my mind, but songs.
00:11:30.91\00:11:33.72
The song chase in a moment
00:11:33.73\00:11:36.03
when our feet leave the
ground and we get to see Jesus.
00:11:36.04\00:11:39.80
So our feet will
leave the ground very soon,
00:11:39.81\00:11:42.42
praise the Lord. Yes.
00:11:42.43\00:11:43.99
All right. So
get ready to hop now.
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Nancy, are you ready. Yeah.
00:11:46.68\00:11:47.74
My sister will continue do
00:11:47.75\00:11:48.74
the modify
version just like this.
00:11:48.75\00:11:50.09
I won't leave the ground.
00:11:50.10\00:11:51.47
Sure, people will
not leave the ground,
00:11:51.48\00:11:52.48
but that's not because she came
from the second resurrection.
00:11:52.49\00:11:55.08
I want to meet
you in the air though.
00:11:55.09\00:11:56.24
That's right, you meet
us in the air. All right.
00:11:56.25\00:11:59.47
So, one, two,
three, four, and jump.
00:11:59.48\00:12:04.35
Good, keep it up, keep it up.
00:12:07.45\00:12:09.95
Good, very good.
00:12:12.22\00:12:16.29
Now bring it down
again. Bring it down.
00:12:18.08\00:12:21.94
We can go hopping
again. We're gonna jump again.
00:12:21.95\00:12:25.91
So, here we go.
00:12:25.92\00:12:27.52
One, two, three,
four, and bring it up.
00:12:27.53\00:12:32.39
Bring it up, bring
it up, bring it up,
00:12:32.40\00:12:34.90
bring it up, bring
it up, bring it up.
00:12:34.91\00:12:37.43
And Lyndi's feet
are still on the ground.
00:12:37.44\00:12:38.81
My feet on the ground.
00:12:38.82\00:12:39.83
We're still in the
first resurrection though.
00:12:39.84\00:12:41.84
Very good. All right, very good.
00:12:41.85\00:12:44.78
Now we'll just do
some simple knee lifts,
00:12:44.79\00:12:49.84
no leaving the ground on this.
00:12:49.85\00:12:53.61
But eventually, we'll
leave the ground in a minute.
00:12:53.62\00:12:58.60
That sounds fun. Yeah.
00:12:58.61\00:13:02.97
We'll do two more of these.
00:13:02.98\00:13:04.54
Two, one, and kick.
00:13:04.55\00:13:06.98
Let me kick, kick, and kick.
00:13:06.99\00:13:10.97
Kicking is really
good for you, isn't it?
00:13:10.98\00:13:13.39
For balancing.
Yeah, very good for you.
00:13:13.40\00:13:15.23
Kicking is. Very
good for balance.
00:13:15.24\00:13:17.99
And you know, she's
just on one leg, very good.
00:13:18.00\00:13:22.25
And you know a modified
version, we just do this.
00:13:22.26\00:13:25.83
That might be a
modified version, all right.
00:13:25.84\00:13:28.52
But we'll keep doing this.
00:13:28.53\00:13:30.48
And with the knee lifts again.
00:13:30.49\00:13:32.52
Knee lift, a little hop,
00:13:32.53\00:13:35.49
a little hop to increase
the intensity, very good.
00:13:35.50\00:13:38.64
That's gonna be my
tippytoes that's it.
00:13:38.65\00:13:40.17
These are your you
tippytoes, that's good.
00:13:40.18\00:13:42.23
Very good, very good.
00:13:42.24\00:13:44.56
Let's keep front again.
00:13:44.57\00:13:46.04
Now, we'll do
something interesting
00:13:46.05\00:13:47.07
we're gonna kick
with our right leg front
00:13:47.08\00:13:50.02
and our back leg
or left leg back.
00:13:50.03\00:13:52.43
All right, see if
we can get coordinated,
00:13:52.44\00:13:54.43
so right leg front,
back, right. Very good.
00:13:54.44\00:14:01.94
Again, don't throw
your leg up purposelessly.
00:14:01.95\00:14:05.26
Let me ask a word.
00:14:05.27\00:14:07.53
Injured from the
knee, all right. Next step.
00:14:07.54\00:14:13.70
Okay, let's do some more knees,
00:14:19.15\00:14:20.53
will you cut me. Little hop.
00:14:20.54\00:14:24.37
I like hopping, yeah, it's good.
00:14:24.38\00:14:27.57
My thighs are
burning, are your burning?
00:14:27.58\00:14:29.77
My thigh is
supposed to burn. Yes ma'am.
00:14:29.78\00:14:32.19
Oh, there's no burn, no
gain. All right, that's good.
00:14:32.20\00:14:37.52
Now we're gonna tap the
leg to the back like this.
00:14:37.53\00:14:41.11
Very good, very good.
00:14:41.12\00:14:44.30
All right, just
bring your arms into it.
00:14:44.31\00:14:47.62
Bring your arms into it.
00:14:47.63\00:14:52.20
Make use of
your arms. Very good.
00:14:52.21\00:14:58.02
All right, let's
do some side lunges.
00:14:58.03\00:15:01.69
Start with the right, okay,
so we'll do just like this,
00:15:01.70\00:15:04.94
but we want to stand
here and just do this,
00:15:04.95\00:15:06.38
that's boring. Okay.
00:15:06.39\00:15:08.56
Are you bored yet? I'm bored.
00:15:08.57\00:15:10.05
Okay, okay, so
let's pickup something.
00:15:10.06\00:15:12.37
Let's pickup
something and throw it,
00:15:12.38\00:15:14.37
pickup something and throw it.
00:15:14.38\00:15:16.26
And just reach to the sky.
Working in the garden, right.
00:15:16.27\00:15:18.09
Working in the
garden, that's great.
00:15:18.10\00:15:20.35
Pick up your stuff and throw it.
00:15:20.36\00:15:22.16
That's right, that's
the best to throw it.
00:15:22.17\00:15:24.20
This is very funny. I
think your garden is all right.
00:15:24.21\00:15:25.62
'Cause it's about
garden. It is just a garden.
00:15:25.63\00:15:28.51
But we'll know the side,
00:15:28.52\00:15:30.30
so we noted inside, okay. Okay.
00:15:30.31\00:15:31.80
So, just go like this
00:15:31.81\00:15:34.81
and then pick it
down and throw it.
00:15:34.82\00:15:36.81
Pick it down, pick it up rather,
00:15:36.82\00:15:39.92
pick it up, pick it
up and throw it. Good.
00:15:39.93\00:15:44.63
Good, very good.
00:15:44.64\00:15:48.58
And throw it,
and throw it. Okay.
00:15:48.59\00:15:55.07
Now, I want you to do something
little more high impact.
00:15:55.08\00:15:58.16
We're gonna turn our legs
and we turn full side, okay.
00:15:58.17\00:16:01.25
And we're gonna move our arms.
00:16:01.26\00:16:03.16
Move our arms a
lot, move them a lot.
00:16:03.17\00:16:06.75
Because we're gonna
go fast pretty soon.
00:16:06.76\00:16:08.91
I'll keep the pace I guess.
00:16:08.92\00:16:11.22
You give me space.
I'll keep this pace.
00:16:11.23\00:16:13.46
All right. Nancy, you
have we'll take it up. Okay.
00:16:13.47\00:16:16.43
On four. One, two,
three, four, and go. Okay.
00:16:16.44\00:16:23.08
Three, four, I
can do that. It's fun.
00:16:23.09\00:16:27.44
And do it vigorously,
00:16:27.45\00:16:29.16
you're being chased by somebody,
but you can't get any pace
00:16:29.17\00:16:31.77
because your foot
is stuck in honey.
00:16:31.78\00:16:34.43
The left leg is
not getting down.
00:16:34.44\00:16:36.07
Now, on four we
leave our right leg back
00:16:36.08\00:16:39.06
one, two, three,
four and over and up,
00:16:39.07\00:16:44.25
and back and
up, and back and up.
00:16:44.26\00:16:48.09
Pretty soon
we're gonna hop, okay.
00:16:48.10\00:16:50.28
And I won't hop.
I'll just stay like this.
00:16:50.29\00:16:52.90
Let's hop next. Hop, okay.
00:16:52.91\00:16:57.75
Hop, and hop, and
hop, and hop, and hop.
00:16:57.76\00:17:04.64
Let's go to the other side
we kind of smooth transition.
00:17:04.65\00:17:08.54
Okay, good. Okay. Very good.
00:17:08.55\00:17:13.55
Let's get the arms involved.
00:17:13.56\00:17:14.96
And we're gonna do the
same thing on the other side.
00:17:17.29\00:17:19.75
I think anybody can do this.
00:17:24.39\00:17:26.90
This is actually your
home, I'm actually sweating.
00:17:26.91\00:17:29.06
I feel my heart rate. Yeah.
00:17:29.07\00:17:30.88
And your heart rate should
go up when you exercise. Yeah.
00:17:30.89\00:17:33.15
It shouldn't be normal,
00:17:33.16\00:17:34.65
otherwise that's
not called exercise.
00:17:34.66\00:17:36.54
On four, we go to
the fast one four.
00:17:36.55\00:17:39.73
One, two, three, four
and very good. Excellent.
00:17:39.74\00:17:46.81
We'll do this eight more.
00:17:48.11\00:17:50.78
And then we'll do
that long hung lounge.
00:17:50.79\00:17:52.82
Seven, eight,
and leg back and up.
00:17:52.83\00:17:56.01
Okay, leg back and up.
00:17:56.02\00:17:59.52
Feel like a skater.
Yeah. Back to skate.
00:17:59.53\00:18:04.12
Dig in, think
you're skating. Very good.
00:18:04.13\00:18:08.33
Very good, excellent girls.
00:18:11.92\00:18:14.86
Well, let's turn,
we'll do a little PA, good.
00:18:14.87\00:18:17.44
I love PA. Ballet. I
love PA. Good ballet for us.
00:18:17.45\00:18:21.47
We can go up like this
we'll just stay on like this
00:18:21.48\00:18:23.26
because you see if I go
like this, I'll fall over.
00:18:23.27\00:18:25.16
Let's go down and
we'll do a circle sweep,
00:18:25.17\00:18:27.27
so, around and around
and around, and around,
00:18:27.28\00:18:33.28
but we'll get dizzy.
00:18:33.29\00:18:34.87
So, we'll do two more and we
go to the opposite direction,
00:18:34.88\00:18:37.44
see if we can remember
opposite looks like stop.
00:18:37.45\00:18:40.11
Where's the
opposite? This way left. Left.
00:18:40.12\00:18:43.98
The other left other right.
00:18:43.99\00:18:44.98
Go the left, now
you're going right.
00:18:44.99\00:18:48.71
You've played with my
brain. Yeah, that's it.
00:18:48.72\00:18:51.11
All right, very good.
00:18:54.32\00:18:57.14
Now let's see if we can do this
00:18:57.15\00:18:58.14
with our toes or
tippytoes. Also my flat feet.
00:18:58.15\00:19:01.29
So stop. Okay.
00:19:01.30\00:19:02.88
And let's go up on our
toes and try and do it.
00:19:02.89\00:19:04.31
Okay, so to the right this way.
00:19:04.32\00:19:06.37
Keep your toes up,
00:19:06.38\00:19:07.52
if you can without falling
down or killing yourself.
00:19:07.53\00:19:10.25
I'm having troubling myself.
00:19:10.26\00:19:12.35
Oh, I'm having too.
00:19:12.36\00:19:13.96
Other side. The
other way. Very good.
00:19:13.97\00:19:19.85
Next step, okay,
good we march that out.
00:19:19.86\00:19:25.14
Now we come to a section
00:19:25.15\00:19:27.10
where we'll do
some arm exercises,
00:19:27.11\00:19:32.40
but without
weights, Halleluiah. Okay.
00:19:32.41\00:19:34.92
All right, let's fix
some with our legs wide apart
00:19:34.93\00:19:39.03
and let's just do a biceps.
00:19:39.04\00:19:42.63
And to modify use weights.
00:19:42.64\00:19:44.57
You know, the recommendation is
00:19:44.58\00:19:47.07
for anybody over the age of 50,
00:19:47.08\00:19:49.02
you should be using weights.
00:19:49.03\00:19:51.35
That's the recommendation
for good bone health.
00:19:51.36\00:19:53.82
As you know, as we get older
our bone health deteriorates.
00:19:53.83\00:19:57.24
So for those who are 50,
please pick up some weights.
00:19:57.25\00:20:00.43
For those less
than 50, follow us.
00:20:00.44\00:20:03.86
Oh, that's us 55.
00:20:03.87\00:20:04.89
That's us. Forget the weights.
00:20:04.90\00:20:07.07
Pick up the weights.
That's right. Squeeze.
00:20:07.08\00:20:08.58
All right, now we can go
into our biceps press again.
00:20:08.59\00:20:12.18
And the down
and up, sure we did.
00:20:12.19\00:20:14.23
Yes. In and
rotate out down and this.
00:20:14.24\00:20:18.88
Rotate out and we're
gonna go to our triceps press
00:20:18.89\00:20:23.94
here in a moment up, out,
00:20:23.95\00:20:26.15
then this way and back
and down and a shoulder fly.
00:20:26.16\00:20:32.02
Ooh, have mercy,
huh? Okay, I'll do slowly.
00:20:32.03\00:20:34.90
So, nice and slowly
in, up, out, up, down,
00:20:34.91\00:20:41.01
shoulder fly. Once more.
00:20:41.02\00:20:42.86
In, up, out, up, down,
shoulder fly. All right.
00:20:42.87\00:20:49.65
Again, let's do one more time.
00:20:49.66\00:20:50.68
One more time she loves it.
00:20:50.69\00:20:51.68
One more time. Honcho. Honcho.
00:20:51.69\00:20:54.76
Up, out, Uramas. Oh, Uramas.
00:20:54.77\00:21:01.05
Up, out, down, up,
this, shoulder fly.
00:21:01.06\00:21:06.31
One more, up, out, up,
and shoulder fly. All right.
00:21:06.32\00:21:13.45
Very good, now we want to
do some interesting things.
00:21:13.46\00:21:18.86
We're gonna do
a bit of a pushup.
00:21:18.87\00:21:23.00
So, we're gonna
lie this direction.
00:21:23.01\00:21:24.73
Okay. All of us.
00:21:24.74\00:21:25.80
But when you do
a modified pushup
00:21:25.81\00:21:27.58
not that we kind of
could do the really tough ones,
00:21:27.59\00:21:29.27
but we'll just do for you folks.
00:21:29.28\00:21:30.58
We'll do the
modified. All right.
00:21:30.59\00:21:33.74
Okay, and we're
gonna just be on our knees
00:21:33.75\00:21:36.85
and we'll go down and
then we're gonna go up.
00:21:36.86\00:21:39.79
I should have
gotten mats for us,
00:21:39.80\00:21:41.20
but it may not work,
00:21:41.21\00:21:42.99
but since we've no
probs, so let's go down.
00:21:43.00\00:21:45.64
One, and two,
we'll do eight, three.
00:21:45.65\00:21:51.10
I'll do fewer. I'll do 50.
00:21:51.11\00:21:54.58
Six more for you,
look like 70 lashes.
00:21:54.59\00:21:57.82
And eight, we've more don't
we Nancy? Let's keep going.
00:21:57.83\00:22:00.22
Okay. Nine, and ten,
and eleven, and twelve.
00:22:00.23\00:22:06.17
Well, we turn to the
side and do a side plat,
00:22:06.18\00:22:08.33
now I know the
floor is kind of slippery,
00:22:08.34\00:22:10.34
but let's see if we can do that.
00:22:10.35\00:22:12.18
Good, let's go up
like this. I'll stay here.
00:22:12.19\00:22:14.94
Notice, my right leg
is in front of my left
00:22:14.95\00:22:17.18
and up like this.
00:22:17.19\00:22:18.20
Come back over, we'll do
four pushups and do that again.
00:22:18.21\00:22:21.84
One, two, three,
four, the other side
00:22:21.85\00:22:27.93
this time plank the
other side. Very good.
00:22:27.94\00:22:31.65
Okay, to pull the back to
the camera sorry about that.
00:22:31.66\00:22:34.79
Very good, come back around.
00:22:34.80\00:22:37.49
Four more pushups,
one, two, three, and four.
00:22:37.50\00:22:43.76
Now go this side
00:22:43.77\00:22:46.30
and notice you're
using your core muscles.
00:22:46.31\00:22:48.80
Those are extremely important
00:22:48.81\00:22:49.92
in keeping you on your feet.
00:22:49.93\00:22:51.80
All right back over, four more
00:22:51.81\00:22:53.81
and then we do the other side.
00:22:53.82\00:22:55.85
That's a lot of
pushups. Two, three, four.
00:22:55.86\00:22:58.70
But we're strong. To
the other side. Very good.
00:22:58.71\00:23:04.85
Come on down,
let's walk our hands
00:23:04.86\00:23:07.24
into our feet and
we'll spring to our knees.
00:23:07.25\00:23:11.77
All right, now we will
bend over and do some arms.
00:23:11.78\00:23:16.69
Okay, so let's just
bend over with our feet,
00:23:16.70\00:23:19.59
hips apart,
we'll just bend over.
00:23:19.60\00:23:22.11
First we'll bend over for
legs, pretend we've weights,
00:23:22.12\00:23:25.72
we'll pull the weights up,
00:23:25.73\00:23:27.30
put them down,
pull them up good.
00:23:27.31\00:23:30.18
And again, use a
lot of resistance.
00:23:30.19\00:23:32.59
Don't just bring
them up like limp rags
00:23:32.60\00:23:34.75
bring up like strong arms.
00:23:34.76\00:23:36.87
The strong arm is
the root, bring them up,
00:23:36.88\00:23:39.95
and bring them
up, and bring them up.
00:23:39.96\00:23:43.27
Very good, very good, very good.
00:23:43.28\00:23:48.88
All right, let's roll back up.
00:23:48.89\00:23:52.26
I want to do something that's
really see how we do on it,
00:23:52.27\00:23:54.75
it's called the plank.
00:23:54.76\00:23:56.30
And we're gonna lie before
arms on this very hard floor
00:23:56.31\00:24:00.45
and we're gonna
hold the position.
00:24:00.46\00:24:02.09
That's good for your cores,
00:24:02.10\00:24:03.09
it's supposed to exercise
every muscle in your body.
00:24:03.10\00:24:04.57
I'll go down just on
my knees and my hands.
00:24:04.58\00:24:06.43
Yeah, you can do it.
00:24:06.44\00:24:07.43
Yes, so my sister
will do a modified version
00:24:07.44\00:24:09.89
and Nancy and I will do
00:24:09.90\00:24:12.09
a version where we'll go down
00:24:12.10\00:24:13.54
and on just like this.
00:24:13.55\00:24:15.72
We'll count and see
how far we go. Okay.
00:24:15.73\00:24:17.68
And we go up on our
toes. All right, we'll count.
00:24:17.69\00:24:21.51
And this actually
works just like this.
00:24:21.52\00:24:23.58
Yes, but do it that
my sister is working.
00:24:23.59\00:24:24.90
It does work.
It looks very well.
00:24:24.91\00:24:26.45
Tucking my tummy in.
00:24:26.46\00:24:27.45
Is that about 10 seconds there,
00:24:27.46\00:24:30.09
so I tell you
when ten seconds is up.
00:24:30.10\00:24:32.37
Okay, I'll turn back.
00:24:32.38\00:24:34.92
Tell the story when I was a kid.
00:24:34.93\00:24:36.72
But there is very good mixture,
00:24:36.73\00:24:37.89
your back is not swayed down,
00:24:37.90\00:24:39.90
and make sure
it's nice and straight.
00:24:39.91\00:24:41.50
Your legs are straight,
your arms are straight.
00:24:41.51\00:24:43.73
Clinch your fist,
your arms should be
00:24:43.74\00:24:46.45
under your shoulders and
just hold that position there.
00:24:46.46\00:24:50.82
And you can do this anytime.
00:24:50.83\00:24:52.83
Two minutes a day is
really what's recommended.
00:24:52.84\00:24:56.02
You'll feel it in
every muscle of your body.
00:24:56.03\00:24:58.49
You'll wake up the
next day and think,
00:24:58.50\00:24:59.78
"oh what did I do, just
this slow move right here."
00:24:59.79\00:25:02.22
All right, let's
bring our knees down
00:25:02.23\00:25:05.44
and work our arms in, very good.
00:25:05.45\00:25:08.79
Spring to your knees,
00:25:08.80\00:25:09.79
because we're
full of energy still.
00:25:09.80\00:25:12.27
Well, one other
thing I shouldn't have
00:25:12.28\00:25:13.44
how to spring to our knees,
00:25:13.45\00:25:14.79
how do you
strengthen your knees.
00:25:14.80\00:25:17.65
We're gonna go, I'm
gonna go little bit obliquely,
00:25:17.66\00:25:19.40
kneel down put your arms out,
00:25:19.41\00:25:23.35
this is very good for knees,
00:25:23.36\00:25:24.58
you've knee pain just
put your knees like this,
00:25:24.59\00:25:27.59
put your arms out
and just come back.
00:25:27.60\00:25:29.90
As far as you can go
and up and back and up.
00:25:29.91\00:25:35.72
Did you feel that
pulling right here.
00:25:35.73\00:25:37.42
This is very,
very good for knee,
00:25:37.43\00:25:39.18
very good for your
knees. Strengthening the quads.
00:25:39.19\00:25:41.10
It lead us and is very important
00:25:41.11\00:25:42.43
that's why where all
our knee injuries occur,
00:25:42.44\00:25:44.72
because there are weak knees.
00:25:44.73\00:25:47.04
There's a text
that came over this,
00:25:47.05\00:25:48.88
about strengthen the
hands that come that tang down
00:25:48.89\00:25:51.82
and the knees that are weak.
00:25:51.83\00:25:54.16
This is way the
text, you see text from--
00:25:54.17\00:25:55.73
That's from the
book of Jeremiah 1:9.
00:25:55.74\00:26:01.23
It's Jeremiah 1:9.
00:26:01.24\00:26:02.55
I got twin sister for a
reason, Giggling, sorry.
00:26:09.29\00:26:11.91
Straighten up,
very good. Excellent.
00:26:11.92\00:26:14.84
All right, now let's stand up
00:26:14.85\00:26:16.95
and we'll just
stretch a little bit.
00:26:16.96\00:26:19.08
We hope you're enjoying
exercising with us to be,
00:26:19.09\00:26:21.33
we've great time
together as it goes.
00:26:21.34\00:26:23.57
Okay, let's just stretch.
00:26:23.58\00:26:25.39
Stretch up and
stretch and this way and out.
00:26:25.40\00:26:32.27
Now, we'll just kind
of stretch our quads,
00:26:32.28\00:26:33.94
we don't do that much.
00:26:33.95\00:26:35.36
If you don't have
much balance abilities,
00:26:35.37\00:26:38.51
take a chair and just
put the chair right here.
00:26:38.52\00:26:40.66
If you've an imaginary chair,
00:26:40.67\00:26:41.96
or just put your arm down,
00:26:41.97\00:26:43.24
just try and use both
arms to hold your leg up,
00:26:43.25\00:26:47.56
or just put your
arm out here like this.
00:26:47.57\00:26:50.06
All right, we'll
stretch that for a few seconds.
00:26:50.07\00:26:53.27
For a few seconds and
then we'll do the other side.
00:26:53.28\00:26:58.07
The other side imaginary chair
00:26:58.08\00:27:01.10
you have to
move across the room.
00:27:01.11\00:27:03.21
Okay, bouncing on a little bit.
00:27:03.22\00:27:05.97
Bouncing around
just keep nice and still,
00:27:05.98\00:27:07.46
once you get bouncy,
you can't stop bouncing.
00:27:07.47\00:27:09.29
All right very good.
00:27:09.30\00:27:11.15
Now, we'll just go
swan dive down good
00:27:11.16\00:27:15.43
and we'll come down and
stretch those hamstrings
00:27:15.44\00:27:18.41
and the back of your legs
00:27:18.42\00:27:20.05
again you can hang
like this, or you can put
00:27:20.06\00:27:22.15
your arms down like this.
00:27:22.16\00:27:25.46
All right, reverse swan dive up.
00:27:25.47\00:27:29.30
Good, we hope that you'll
draw little bit of march here
00:27:29.31\00:27:31.37
and then we'll go side to side.
00:27:31.38\00:27:33.54
We hope you've
enjoyed exercising with us.
00:27:33.55\00:27:37.12
We pray that
you've had a great time
00:27:37.13\00:27:40.04
and that you'll be strengthened
00:27:40.05\00:27:42.66
and you know I just
love that passage in Job,
00:27:42.67\00:27:45.52
"He cherished
the word of the Lord
00:27:45.53\00:27:47.06
more than his necessary food."
00:27:47.07\00:27:49.45
That's not chips or cookies,
that's his necessary food,
00:27:49.46\00:27:51.79
please note for that."
00:27:51.80\00:27:53.36
And we wish you a very great day
00:27:53.37\00:27:55.99
and we'll see you next time.
00:27:56.00\00:27:57.53
Thank you for
joining us, God bless.
00:27:57.54\00:27:59.06