The following program
is designed to demonstrate
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simple workouts that you can use
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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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Stay tuned for Body & Spirit.
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This program is just for kicks.
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Welcome to Body & Spirit.
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We are so happy you
are joining us today.
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My name is Lyndi
Schwartz, host of this program.
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On my right is my
twin sister Andi Hunsaker.
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And she is from
Boston, Massachusetts,
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and she is a physician.
And I'm very proud of her.
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And then on my
left I have Nancy Diaz
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and she is from Portugal.
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And she is a tremendous friend.
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And I am so glad that
they've joined me today.
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And I'm very excited
that you've joined us today.
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Before we get
started, I am going to share
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one of my favorite
text of scripture with you,
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and that is
Matthew 11:28, "Come to me,
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all you who labor
and are heavy laden,
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and I will give you rest.
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Take My yoke upon
you and learn from Me,
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for I am gentle
and lowly in heart,
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and you will find
rest for your souls.
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For My yoke is easy
and My burden is light."
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Praise the Lord. Amen.
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Today, we have a
very special program
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planned for you, very special.
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This is actually
something, it's new to us.
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And it's--I hope you'll
enjoy learning something new
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because we certainly like it.
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It's gonna be
fun, fun, fun. Yeah.
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So first of all to warm up,
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we're just going to
take some deep breaths.
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Up, inhale up and down.
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And up and down,
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good job. And up and down.
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Keep your hands down
this time on your knees.
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And we're gonna
stretch our backs out.
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We'll round our back up.
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This is a very nice
stretch for the back muscle.
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Every vertebra is rounded
upwards and then extend down.
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Bring your heart
out towards the front,
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and then roll back up again.
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And this time all the way up
to the top with an inhale up.
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Okay and then down
to your knees again
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and we'll round
our backs upwards.
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And out and up again.
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And this time all the way up,
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all the way up, extend up,
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inhale up and down.
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Down to our knees,
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round up your back,
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and out, good.
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And in roll low every
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of your vertebrae
into a rounded circle.
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Extend your chest up again.
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And this time come all the
way up to the top like this.
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Okay, now we're gonna
practice some balance.
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And we're gonna warm our legs
up especially our hamstrings.
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We're gonna be
throwing some kicks.
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And so you wanna make
sure your hamstrings are warm.
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So first just balance.
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This is gonna be
very important because
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we get going for kicks, balance.
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So I want you to
take your right leg,
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bring your foot up to your knee
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and hold it there.
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And then push it backwards
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and come down on
that knee and press.
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You're stretching your
hamstring on your left side,
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just press down like that.
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Now come back up,
keep your balance,
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bring your leg up
like this and then down.
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Okay, put your hand on
your hips this helpthe balance.
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Bring the other
side up like that.
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Okay, then step back,
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down on the knee
and stretch that calf.
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Let's try and do a little faster
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Come up and down.
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Other side, back, up.
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Oh, I'm almost
losing my balance.
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Then left side again.
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Flow back, down, and up.
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This is very good for balance.
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This exercise is
also good for grace.
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We're gonna practice
some grace also today,
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some grace, and
balance, and strength.
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Okay, there you go, all right.
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Let's put our
hands on our sides.
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When I say that
we're going to be ready,
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this is the ready
position with the arms
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down to the sides.
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When I say hands up,
you put your hands up.
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So ready, hands
up, good. Ready, good.
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Hands up, good.
Keep your hands up.
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I want you to put
your left foot forward
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and your right leg back.
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I want you to check
your feet. The one foot,
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the right--the rear foot
should be just slightly out
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from the left leg,
not directly behind it.
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You want to have a good base,
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good balance, and
keep your hands up.
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Okay, so now
what I want you to do
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is keep your hands up
like this with the left hand,
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I want you to extend
it into a punch out front.
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Bring that one
back and switch across.
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Okay, back to the front.
Let's do that again like this.
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Now when you do that
your left leg goes up
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and look at my right leg,
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it's--the heel is
up off the ground.
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Come back and
extend this left arm,
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back step, little faster.
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So--and the left hand
out, step, and extend.
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Heel comes up on the right.
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So extend out
and back, very good.
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Extend and back,
okay, keep that up and back.
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Hands up, ready, good.
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Now put the right hand forward--
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the right foot forward, okay.
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Hands up, okay, very good.
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Now let's extend that hand
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again like this and then across,
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the heel comes up,
okay? Extend and across.
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Now notice something
else, when I go back like this
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and I come back my left hand,
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I step with this
right foot, back,
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okay? Extend and across.
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The right-- my
left heel is now up,
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okay, good, very good.
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Let's do it little
faster. Extend, good.
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Good, very
good. Hands up, ready.
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Okay, very good.
This is great. With us.
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Okay, are you
girls having a good time?
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Oh, yeah. All right,
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now this is gonna get
really very super fun.
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So let's get our hands up again.
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Left foot
forward, check your balance
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so that your right
leg is over on this side.
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Now what I wanna do is I wanna
do this continuously, okay?
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So you wanna be--
should be light in your legs.
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And this time, I go
little faster, okay?
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We'll just keep
going on this side extend.
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Again left across,
good. Now this time,
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you notice that my
feet are not really moving
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because we're
going little faster.
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And the foot doesn't
really come up so much, okay?
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Okay, hands up,
ready. Right leg forward.
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Okay, other
side, hands up, okay?
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Now what we
want to do eventually
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is going to do sets of four.
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So we'll just
practice on this side.
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Ready, go.
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And make sure you twist.
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Okay, very good. How
are you doing out there?
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Great. Great. Good, okay.
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Hands up, ready. Now this time,
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what we're going to do is
we're gonna do sets of four
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and then jump switch, okay.
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So here we go. Left leg
out. Okay, hands up, okay.
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So we'll do sets
of four and we'll stop
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and then we'll
jump switch, okay?
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One, two, three,
four, stop, switch.
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Very good. Excellent,
girls, I heard that. Excellent.
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Okay, let's do sets
of four here, okay, go.
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One, two, three, four,
stop. Okay, let's go to ready.
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Okay, I want you
to do one other thing
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and that's to
bring your hands up.
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So next up, left leg forward.
Okay, put your hands up.
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I want you to
practice something.
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You want to go like
this with your arm, okay?
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And then like
this, okay, very good.
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Let's do it again. Up and up.
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So when I say
up, it's up and up.
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Twist your body unless I make
that heel come off the ground.
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Up and up, okay very good. Okay,
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so let's do the five--
the four initial punches.
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Then we'll do the up and the up.
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Okay, so here we go.
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So one, two, three, four,
up and up, hands up, very good.
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Let's do that again, okay.
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One, two, three,
four, up and up, okay, good.
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Now let's get up to ready.
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Right leg out,
check your posture.
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Hands up, okay, very good.
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Let's do it again
on the right side.
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So one, two, three, four,
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one, two, three,
four, up and up, good.
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One, two,
three, four, up and up.
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One, two,
three, four, up and up.
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Hold, okay, at the ready, okay.
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I wanna do one more
thing before we do some kicks.
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So I want you to turn this side.
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Left leg, check your posture.
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Make sure the
right leg is slightly
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off from the left
leg, hands up, okay.
00:08:52.98\00:08:56.75
Now this time what
I'm gonna teach you
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is a block on your left side
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and then we'll do a
cross on the other side, okay.
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Check your posture.
You wanna go down--always
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have your one arm up like this.
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Bring it up and
cross, okay? Try it again.
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This left foot-- the
foot action very good.
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Foot action is good,
down and then cross, good.
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Down, cross, good.
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Down, cross, down, cross.
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I'm stepping,
see I'm steeping see.
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Twist, cross, okay.
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Step back to the
ready like this, okay, good.
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Right leg forward,
okay. So we're ready.
00:09:34.19\00:09:39.24
So then we'll
practice the blocks again.
00:09:39.25\00:09:41.10
Okay, so this like
goes down, cross, I step.
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Down, step, cross.
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Down, step, cross.
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Block, step, cross.
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Okay, you guys got that? Yep.
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Okay, very good. Okay.
Now what we're going to do
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is we're going to do all
combine all of that, okay?
00:09:58.52\00:10:03.32
So four punches, ups,
00:10:03.33\00:10:06.69
and then blocks and then cross
00:10:06.70\00:10:07.76
and then we'll jump switch okay.
00:10:07.77\00:10:10.08
So here we go. So four punches,
00:10:10.09\00:10:13.25
one, two, three, four.
00:10:13.26\00:10:15.32
One, two,
three, four, up and up.
00:10:15.33\00:10:18.78
Block, cross,
block, cross, hold.
00:10:18.79\00:10:22.43
Switch, great, okay.
00:10:22.44\00:10:24.94
Four punches, one,
two, three, four, up, up.
00:10:24.95\00:10:30.04
Block, cross,
block, cross, hold, good.
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Jump switch.
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Okay, awesome, all right, okay.
00:10:35.63\00:10:38.70
Let's do this four
punches again, okay.
00:10:38.71\00:10:40.77
Here we go. One,
two, three, four, up, up,
00:10:40.78\00:10:45.72
block, cross,
block, cross, hold, okay.
00:10:45.73\00:10:50.22
Now I'm gonna teach
you one other thing.
00:10:50.23\00:10:51.46
We're gonna start
with the kicks, okay?
00:10:51.47\00:10:53.51
So I want you to
check your posture.
00:10:53.52\00:10:55.49
I want you to jump switch.
00:10:55.50\00:10:57.90
Let's do it one more
time on the right side, okay?
00:10:57.91\00:11:01.19
One more time on the right side.
00:11:01.20\00:11:03.29
Four punches, ups two ups
00:11:03.30\00:11:06.27
and then the block and
across, okay, here we go.
00:11:06.28\00:11:08.47
One, two, three, four, up, up,
00:11:08.48\00:11:12.51
block, cross,
block, cross, hold.
00:11:12.52\00:11:15.38
One more time, one,
two, three, four, up, up,
00:11:15.39\00:11:20.19
block, cross,
block, cross and hold.
00:11:20.20\00:11:23.12
Okay, now I want you to begin
00:11:23.13\00:11:26.15
to step towards me,
okay? So let's step toward me.
00:11:26.16\00:11:29.37
The next step
we'll step like this.
00:11:29.38\00:11:33.03
Now what I want
you to do with this,
00:11:33.04\00:11:34.71
this is gonna be
a move for balance.
00:11:34.72\00:11:38.38
So next step, next step,
00:11:38.39\00:11:41.35
we're going to keep
stepping towards me.
00:11:41.36\00:11:42.85
This is called a chamber, okay?
00:11:42.86\00:11:46.12
And we just gonna turn--
00:11:46.13\00:11:47.40
I want you to notice something.
00:11:47.41\00:11:49.36
What we're g going to be doing
00:11:49.37\00:11:50.37
is this is
prepared us to do a kick.
00:11:50.38\00:11:53.03
Okay, this one that
prepares to do a kick.
00:11:53.04\00:11:55.12
And so we need to keep our body
00:11:55.13\00:11:57.43
turn towards
the front like this.
00:11:57.44\00:11:59.35
I want you to turn
the hips towards me.
00:11:59.36\00:12:00.82
You're out there listening me,
00:12:00.83\00:12:02.04
step towards me just like that.
00:12:02.05\00:12:05.25
Keep your hands
up. Good, very good.
00:12:05.26\00:12:09.47
Now I'm gonna have
you to and roll to a kick.
00:12:09.48\00:12:12.53
For those looking on,
00:12:12.54\00:12:15.10
make sure it's just a low kick.
00:12:15.11\00:12:16.99
We'll able to kick higher,
00:12:17.00\00:12:18.52
but we want to just do
it a little bit initially.
00:12:18.53\00:12:22.25
And roll to a kick. Good,
00:12:22.26\00:12:29.04
just a little like that,
00:12:29.05\00:12:30.56
keep your hands
up. That feels good?
00:12:30.57\00:12:35.54
Mm-hmm. Okay, very good.
00:12:35.55\00:12:40.44
Okay, hold. Okay, ready.
00:12:40.45\00:12:43.98
Left leg out,
okay? Now same thing,
00:12:43.99\00:12:46.41
we'll step again just initially.
00:12:46.42\00:12:50.92
This is really what
balance is all about.
00:12:50.93\00:12:52.86
Balance, we be able
to balance on one leg,
00:12:52.87\00:12:55.00
we'll be
rolling our hip forward.
00:12:55.01\00:12:56.45
When you're comfortable
rolling your hips forward,
00:12:56.46\00:12:59.04
so you're facing
forwards, then you're ready
00:12:59.05\00:13:00.68
to do that and
roll to this kick, okay?
00:13:00.69\00:13:02.29
So initially you're
just doing this,okay?
00:13:02.30\00:13:05.57
Then we'll roll to
a kick the next time,
00:13:05.58\00:13:07.27
okay? And roll to a kick.
00:13:07.28\00:13:10.18
If you feel like kicking higher,
00:13:10.19\00:13:11.18
you can do that okay?
00:13:11.19\00:13:12.82
Just gradually
increase the height.
00:13:12.83\00:13:14.68
Good, excellent height there.
00:13:17.15\00:13:19.23
Now Nancy is an awesome kicker,
00:13:19.24\00:13:21.90
I notice that. Okay, very good.
00:13:21.91\00:13:29.89
Okay, now what I want to do,
00:13:29.93\00:13:34.07
I want to do this now
with some purpose, okay?
00:13:34.08\00:13:37.31
Yeah. So this is
what we're going to do.
00:13:37.32\00:13:38.43
We're going to do
continuous kicking.
00:13:38.44\00:13:40.56
Let's first do it
just one kick on the side
00:13:40.57\00:13:43.15
and then we'll
jump and switch, okay?
00:13:43.16\00:13:45.11
So this is an interesting move.
00:13:45.12\00:13:46.38
Pay attention, watch my feet.
00:13:46.39\00:13:47.64
My feet are very
important. We're gonna kick,
00:13:47.65\00:13:51.33
step, back, step,
kick, step, back, okay?
00:13:51.34\00:13:56.90
Okay. You guys
have that? Mm-hmm.
00:13:56.91\00:13:58.24
Okay, we'll start
from the right side.
00:13:58.25\00:13:59.90
Okay, here we go.
00:13:59.91\00:14:01.54
Kick, step,
back, step, kick, hold.
00:14:01.55\00:14:06.35
Let's do that again, okay?
00:14:06.36\00:14:08.17
Kick, step, back,
step, kick. Excellent, okay.
00:14:08.18\00:14:13.61
Now what I want to do, I
wanna add to that just a block,
00:14:13.62\00:14:16.57
cross, the kick like that, okay.
00:14:16.58\00:14:21.59
So we'll do the
block, cross, block, cross,
00:14:21.60\00:14:24.16
and then kick and
kick, okay, here we go.
00:14:24.17\00:14:27.57
Block, cross,
block, cross, kick.
00:14:27.58\00:14:32.16
You ladies are
awesome. All right,
00:14:32.17\00:14:34.93
let's one more
time on this side, okay?
00:14:34.94\00:14:36.82
So here we go again.
So we go, kick, I'm sorry.
00:14:36.83\00:14:40.15
I didn't wanna kick, did I?
00:14:40.16\00:14:41.60
No. All right, so block, cross,
00:14:41.61\00:14:43.70
block, cross, kick. Join me.
00:14:43.71\00:14:48.69
Okay, let's do
it. This is my show.
00:14:48.70\00:14:51.32
All right, okay,
so here we go now.
00:14:51.33\00:14:54.45
Block, cross,
block, cross, kick,
00:14:54.46\00:14:58.39
kick, excellent, jump switch.
00:14:58.40\00:15:01.90
Press on the other
side. Now here we go.
00:15:01.91\00:15:04.13
Block, cross,
block, cross, kick,
00:15:04.14\00:15:08.70
step back, step,
kick, very good, okay.
00:15:08.71\00:15:13.00
Now what I want to do
00:15:13.01\00:15:14.02
is I want to do it continuously.
00:15:14.03\00:15:17.12
We'll do it one side, switch,
you'll be out of breath soon.
00:15:17.13\00:15:19.18
Okay. So let's switch now.
00:15:19.19\00:15:20.55
Jump switch, okay.
We'll do it continuously.
00:15:20.56\00:15:23.97
So we'll do just the
blocks and the crosses,
00:15:23.98\00:15:26.88
switch, block and
cross, okay? Right.
00:15:26.89\00:15:28.89
Here we go. No, no
kicks? With the kicks.
00:15:28.90\00:15:31.11
Block, block and
cross with the kicks.
00:15:31.12\00:15:32.87
Okay, here we go.
00:15:32.88\00:15:34.07
Block, cross,
block, cross, kick.
00:15:34.08\00:15:39.02
Jump switch,
good. Here we go again.
00:15:39.03\00:15:41.92
Block, cross,
block, cross, kick.
00:15:41.93\00:15:46.49
Excellent, jump
switch, okay, one more time.
00:15:46.50\00:15:50.18
Block, cross,
block, cross, kick.
00:15:50.19\00:15:55.26
Excellent, excellent, good.
00:15:55.27\00:15:57.86
Okay, I want you to
shake your arms out.
00:15:57.87\00:16:00.41
Shake your arms because
we're gonna do this again.
00:16:00.42\00:16:01.79
Okay and we're gonna do
00:16:01.80\00:16:02.96
this continuously
from the very top.
00:16:02.97\00:16:05.50
The four punches, the two ups,
00:16:05.51\00:16:08.31
the block and the
cross and the kicks.
00:16:08.32\00:16:10.13
And we'll just
keep doing that, okay?
00:16:10.14\00:16:11.90
Good. So here we
go. Are you ready?
00:16:11.91\00:16:14.50
Are you ready? All right,
00:16:14.51\00:16:17.32
let's go from the four punches,
00:16:17.33\00:16:19.39
stop with this
arm. Okay, here we go,
00:16:19.40\00:16:21.45
one, two, three,
four, up, up, block, cross,
00:16:21.46\00:16:26.38
block, cross, kick,
good, jump switch, excellent,
00:16:26.39\00:16:32.16
four punches, one,
two, three, four, up, up,
00:16:32.17\00:16:36.81
block, cross,
block, cross, kick.
00:16:36.82\00:16:41.23
Okay, jump switch on three.
00:16:41.24\00:16:43.30
Sorry. I have great pupil.
00:16:43.31\00:16:47.96
All right, so here we
go. We'll jump on three,
00:16:47.97\00:16:50.10
one, two, three, switch.
Okay, check your legs again.
00:16:50.11\00:16:54.65
Make sure that they are
right. Okay, here we go.
00:16:54.66\00:16:58.46
So let's start with the punches
00:16:58.47\00:16:59.71
on this side
again. One, two, three,
00:16:59.72\00:17:02.27
four, up, up, block,
cross, block, cross, kick.
00:17:02.28\00:17:08.10
Just keep going.
Jump switch, jump,
00:17:08.11\00:17:11.06
one, two, three, four, up, up,
00:17:11.07\00:17:14.76
block, cross,
block, cross, kick.
00:17:14.77\00:17:19.30
Okay, very good.
00:17:19.31\00:17:21.59
Okay, let's shake our arms out.
00:17:21.60\00:17:23.34
Great, okay. Now this
is gonna be an add on.
00:17:23.35\00:17:25.89
And what we're
going to do is now
00:17:25.90\00:17:27.32
we're going to
practice going forward,
00:17:27.33\00:17:30.34
sliding forward
and sliding backward.
00:17:30.35\00:17:31.64
When I say slide
forward, the rear leg comes in
00:17:31.65\00:17:34.21
and moves like out
of place slide back,
00:17:34.22\00:17:36.65
comes back, forward,
let's just walk like that.
00:17:36.66\00:17:40.65
You wanna make sure
you're comfortable with that.
00:17:40.66\00:17:43.40
I want people to
see what we're doing.
00:17:43.41\00:17:45.28
The right leg-- the
rear leg comes forward
00:17:45.29\00:17:47.53
and slides the
right leg out of place--
00:17:47.54\00:17:49.46
the left leg out of place.
00:17:49.47\00:17:50.61
Left comes back because
we're gonna speed that up.
00:17:50.62\00:17:54.39
Arms up. Very good.
00:17:59.24\00:18:03.91
Okay, hold, okay,
00:18:03.92\00:18:06.78
and we'll take
that little faster.
00:18:06.79\00:18:07.87
I just wanna do
one slide forward,
00:18:07.88\00:18:09.60
slide back fast, and hold.
00:18:09.61\00:18:11.44
Okay, so here we go, ready, go.
00:18:11.45\00:18:14.78
Slide forward, slide back, hold.
00:18:14.79\00:18:17.07
One more time, slide
forward, slide back, hold.
00:18:17.08\00:18:21.16
Good, slide
forward, slide back, hold.
00:18:21.17\00:18:24.53
Okay, now let's
do that continuously
00:18:24.54\00:18:26.46
back and forth, okay? Ready, go.
00:18:26.47\00:18:31.36
Now keep low,
don't bounce up and down.
00:18:31.37\00:18:36.74
Make sure that
left-- right leg is kicking
00:18:36.75\00:18:38.84
the left leg out of the way
00:18:38.85\00:18:40.14
and back this
opposite direction, okay.
00:18:40.15\00:18:42.97
And don't bob up and
down. It's all in the thighs.
00:18:42.98\00:18:45.27
Keep low in the thighs.
00:18:45.28\00:18:48.23
Okay, very good.
00:18:51.59\00:18:54.71
Stop, okay, now
let's jump switch.
00:18:54.72\00:18:58.76
Now let's practice that now
00:18:58.77\00:19:00.42
on the opposite
side, same thing.
00:19:00.43\00:19:03.83
We'll do the same
thing. Okay, the same thing.
00:19:03.84\00:19:06.03
So we're going to
step, walk forward,
00:19:06.04\00:19:08.17
bring the leg forward.
00:19:08.18\00:19:11.29
Make sure it touches.
We want to do enough time,
00:19:11.30\00:19:15.94
so everyone can
see what we're doing.
00:19:15.95\00:19:19.49
The back leg comes up,
00:19:19.50\00:19:20.49
pushing the front leg away back.
00:19:20.50\00:19:21.89
Front comes
back pushes the back.
00:19:21.90\00:19:23.47
Good, good. Last time and hold.
00:19:28.63\00:19:33.66
We'll do one time fast, okay?
00:19:33.67\00:19:35.68
So we're gonna
do it one time fast.
00:19:35.69\00:19:38.23
Slide forward, slide back, hold.
00:19:38.24\00:19:42.21
Slide forward, slide back, hold.
00:19:42.22\00:19:45.34
Slide forward, slide back, hold.
00:19:45.35\00:19:47.13
Now this time we're
gonna do it continuously, okay?
00:19:47.14\00:19:50.48
So here we go,
slide forward, good.
00:19:50.49\00:19:56.14
Make sure keep it low.
00:19:56.15\00:19:57.37
Don't let your
head bob up and down,
00:19:57.38\00:19:58.99
stay low in the legs.
Take it all on the thighs.
00:19:59.00\00:20:01.80
Your thighs are
gonna begin to burn,
00:20:01.81\00:20:03.35
but take it in the
thighs that's how it is, okay.
00:20:03.36\00:20:07.26
Okay, all right, hold, okay.
00:20:07.27\00:20:12.27
Now let's we--
I'm gonna add to that.
00:20:12.28\00:20:14.37
And this is how it's
gonna be. So it'll be like this.
00:20:14.38\00:20:17.50
There'll be five punches.
You start from right upward--
00:20:17.51\00:20:19.98
from the right arm
and it's like this,
00:20:19.99\00:20:22.43
one, two, three, four, five,
00:20:22.44\00:20:23.99
slide forward, slide back, hold.
00:20:24.00\00:20:26.34
Okay, here we go. One,
two, three, four, five,
00:20:26.35\00:20:29.09
slide forward, slide back, hold.
00:20:29.10\00:20:32.22
One, two, three, four, five,
00:20:32.23\00:20:33.74
slide forward, slide back, hold.
00:20:33.75\00:20:36.17
Jump switch.
Okay, again this arm--
00:20:36.18\00:20:40.57
this hand leads.
Okay, left hand leads.
00:20:40.58\00:20:42.91
I get mixed up sometimes.
All right, so left hand leads,
00:20:42.92\00:20:45.46
all right. You
girls are with me?
00:20:45.47\00:20:46.90
Yes. This is fun,
huh? Okay, so here we go.
00:20:46.91\00:20:49.30
This is really super
good cardiovascular process
00:20:49.31\00:20:50.98
that teaches you
grace and balance.
00:20:50.99\00:20:53.34
So here we go, okay.
00:20:53.35\00:20:54.77
So five punches,
start with this hand,
00:20:54.78\00:20:57.10
go, one, two, three, four, five,
00:20:57.11\00:20:58.69
slide forward, slide back, hold.
00:20:58.70\00:21:00.97
Again, one, two,
three, four, five,
00:21:00.98\00:21:03.22
slide forward, slide back, hold.
00:21:03.23\00:21:05.48
Now let's do it
continuously like that.
00:21:05.49\00:21:07.35
We'll do about
three times like that.
00:21:07.36\00:21:08.93
Okay, here we
go, one, two, three,
00:21:08.94\00:21:10.57
four, five, slide
forward, slide back.
00:21:10.58\00:21:13.16
One, two, three,
four, five, slide forward,
00:21:13.17\00:21:15.27
this time, switch, switch.
00:21:15.28\00:21:17.87
One, two, three, four,
five, slide forward, slide back.
00:21:17.88\00:21:21.31
One, two, three, four, five,
00:21:21.32\00:21:22.52
slide forward,
slide back. Okay, hold.
00:21:22.53\00:21:25.48
Now what we're going to do next
00:21:25.49\00:21:27.27
is we're gonna
combine the entire thing.
00:21:27.28\00:21:29.30
Good. Okay, so
we'll do the whole thing
00:21:29.31\00:21:30.93
from beginning. And
I'm gonna to do several
00:21:30.94\00:21:32.68
times just keep switching.
00:21:32.69\00:21:34.34
We're gonna take it
to up as higher levels
00:21:34.35\00:21:35.88
we can with energy, okay?
00:21:35.89\00:21:37.35
Okay. All right. Here we go.
00:21:37.36\00:21:38.88
Okay, the left
side, ready to go,
00:21:38.89\00:21:40.10
start with the four
punches, the two ups,
00:21:40.11\00:21:42.07
the cross, block and cross,
00:21:42.08\00:21:43.34
block and cross,
and then the kicks,
00:21:43.35\00:21:45.36
and then the five punches,
slide forward, slide back.
00:21:45.37\00:21:48.66
Okay. All
right, it's really fun.
00:21:48.67\00:21:50.36
All right, if you get confused,
00:21:50.37\00:21:52.12
it's okay, don't worry.
00:21:52.13\00:21:53.30
Here we go. Four
punches, okay, go.
00:21:53.31\00:21:56.34
One, two, three,
four, up and up, block,
00:21:56.35\00:22:00.40
cross, block,
cross, kick. Five punches.
00:22:00.41\00:22:05.07
One, two, three, four, five,
00:22:05.08\00:22:06.16
slide forward, slide back, stop.
00:22:06.17\00:22:08.16
Okay, now we're
gonna switch sides.
00:22:08.17\00:22:11.76
And we'll end up
doing this continuously.
00:22:11.77\00:22:13.67
Now we'll take it up as highest
00:22:13.68\00:22:15.03
we can take it, okay,
00:22:15.04\00:22:16.03
so we'll just
practice on this side first.
00:22:16.04\00:22:17.82
Four punches, start
with this side, okay?
00:22:17.83\00:22:20.61
One, two,
three, four, up and up,
00:22:20.62\00:22:24.16
block, cross, block,
cross, kick, step back,
00:22:24.17\00:22:27.57
step, kick, step
back, hold, good.
00:22:27.58\00:22:31.18
Jump switch. Jump back.
00:22:31.19\00:22:36.86
All right, let's start
from the top, four punches.
00:22:40.30\00:22:42.88
Okay, here we go.
All right, this is great.
00:22:42.89\00:22:45.96
You guys are awesome, okay.
00:22:45.97\00:22:47.73
You got to get
my back, all right,
00:22:47.74\00:22:48.79
here we go, the
four punches, go.
00:22:48.80\00:22:50.48
One, two,
three, four, up and up,
00:22:50.49\00:22:54.36
block, cross, block,
cross, kick, step back,
00:22:54.37\00:22:57.21
step, kick, step
back, five punches,
00:22:57.22\00:22:59.64
one, two, three,
four, five, and forward.
00:22:59.65\00:23:01.88
That's a kick. All
right, jump switch, okay.
00:23:01.89\00:23:05.46
Now let's do this continuously.
00:23:05.47\00:23:06.64
We'll do about couple
of minutes of this, okay?
00:23:06.65\00:23:09.75
And then we'll see if
we can do that little trick
00:23:09.76\00:23:11.38
we try to learn, okay?
00:23:11.39\00:23:12.66
Okay. We try to
learn little trick.
00:23:12.67\00:23:13.85
Okay, let's try it. I
don't know if we have or not.
00:23:13.86\00:23:15.63
But I wanna see if we have it.
Away to get to the other side
00:23:15.64\00:23:17.86
without changing
all the time--jumping.
00:23:17.90\00:23:19.81
Okay, here we go, four punches
00:23:19.82\00:23:21.06
and we'll go to the jump
switch at the end of the five
00:23:21.07\00:23:23.41
and then back and
forward and so forth, okay?
00:23:23.42\00:23:25.63
Here we go.
Okay, one, two, three,
00:23:25.64\00:23:28.83
four, up and up,
block, cross, block, cross,
00:23:28.84\00:23:33.02
kick, step back, step,
kick, step, five punches,
00:23:33.03\00:23:36.46
one, two, three, four, five.
Switch, okay, four punches,
00:23:36.47\00:23:42.17
one, two,
three, four, up and up,
00:23:42.18\00:23:45.78
block, cross, block, cross,
kick, step back, step, kick,
00:23:45.79\00:23:49.68
step back, one,
two, three, four, five.
00:23:49.69\00:23:53.85
Okay, switch. Okay,
same thing on this side,
00:23:53.86\00:23:57.94
same thing, four
punches, one, two,
00:23:57.95\00:24:00.80
three, four, up and up,
block, cross, block, cross,
00:24:00.81\00:24:05.29
kick, step back, step, kick.
00:24:05.30\00:24:07.30
Now let me point out one thing
00:24:07.31\00:24:09.37
that we tried to learn, okay.
00:24:09.38\00:24:11.15
Every time, we'll switch sides,
00:24:11.16\00:24:12.99
we have to jump
switch. There is a way,
00:24:13.00\00:24:15.78
we don't have to jump,
switch. We don't want you learn,
00:24:15.79\00:24:18.08
but we can have
fun with this, okay?
00:24:18.09\00:24:19.59
So let's try and
see if we can do it.
00:24:19.60\00:24:21.36
And basically we're gonna
00:24:21.37\00:24:22.68
try is to switch
to the other side
00:24:22.69\00:24:23.92
and just keep going, okay.
00:24:23.93\00:24:25.93
Here we go, start
from the beginning.
00:24:25.94\00:24:27.78
From this side, four punches,
00:24:27.79\00:24:29.93
one, two, three,four, up, up,
00:24:29.94\00:24:33.72
block, cross,
block, cross, kick.
00:24:33.73\00:24:37.67
Five punches, here
it comes, slide back.
00:24:37.68\00:24:43.87
Did we do it? We
did it, all right.
00:24:43.88\00:24:46.24
Yes, Okay, we did it.
let's keep going though. Okay.
00:24:46.25\00:24:48.48
We're not to stop. Here we go,
00:24:48.49\00:24:49.52
all right, four
punches, one, two, three, four
00:24:49.53\00:24:53.46
up and up, block,
cross, block, cross, kick.
00:24:53.47\00:24:57.46
Five punches, one,
two, three, four, five.
00:24:59.43\00:25:01.34
When the left side
goes up to four punches,
00:25:06.31\00:25:08.64
one, two, three, four, up, up,
00:25:08.65\00:25:12.07
block, cross,
block, cross, kick.
00:25:12.08\00:25:16.13
Five punches, slide
forward, slide back,
00:25:16.14\00:25:20.83
excellent, we're
on the side, good.
00:25:20.84\00:25:22.85
And more punches.
We'll do four punches
00:25:22.86\00:25:25.19
and then we'll cool down. Okay.
00:25:25.20\00:25:27.22
Okay, are you hot by now? I am.
00:25:27.23\00:25:28.54
Okay, here we go.
00:25:28.55\00:25:29.87
four more punches on this side,
00:25:29.88\00:25:31.19
okay, one, two,
three, four, up and up,
00:25:31.20\00:25:35.59
block, cross,
block, cross, kick.
00:25:35.60\00:25:40.00
Five punches,
five, slide forward,
00:25:40.01\00:25:43.10
slide back, reverse. Get back.
00:25:43.11\00:25:46.11
Okay, very good.
Well, it was great.
00:25:46.12\00:25:48.67
Well, our hearts
are really beating.
00:25:48.68\00:25:50.98
And we've been
really working out.
00:25:50.99\00:25:52.28
It is so fun to
kick. And I think this--
00:25:52.29\00:25:55.17
we love this one
with the-- we can do it.
00:25:55.18\00:25:57.25
We have to cool down.
In fact, let's cool down
00:25:57.26\00:25:58.89
with that that part
to start with, okay?
00:25:58.90\00:26:00.25
Okay. Let me slide
forward, slide back,
00:26:00.26\00:26:01.57
okay? Slide forward,
slide back, do it slowly.
00:26:01.58\00:26:06.11
This is really a
very graceful thing.
00:26:06.12\00:26:11.08
And this teaches you to move
00:26:11.09\00:26:12.76
your feet very quickly.
00:26:12.77\00:26:14.44
You remember you're kicking
00:26:14.45\00:26:16.35
one foot out from the other one.
00:26:16.36\00:26:19.79
You're not bobbing up and down.
00:26:19.80\00:26:21.68
You're keeping level.
00:26:21.69\00:26:23.02
You're taking all the
weight in your thighs.
00:26:23.03\00:26:25.93
Otherwise you'll be banging
00:26:25.94\00:26:27.42
your heels that
would not be good.
00:26:27.43\00:26:30.51
Let's switch sides
to do that too, okay?
00:26:30.52\00:26:32.90
We'll jump, You wanna
jump, that's okay. You can jump.
00:26:32.91\00:26:35.07
I'll jump. Okay, see
if we could slide forward
00:26:35.08\00:26:38.52
and back, slide forward, good.
00:26:38.53\00:26:44.24
Okay, very good, all
right, let's slow it down.
00:26:44.25\00:26:47.43
Let's do a little walking.
00:26:47.44\00:26:49.65
This exercise may
not be for everybody
00:26:49.66\00:26:52.85
but we think its fun. I
think it's just a blast.
00:26:52.86\00:26:55.85
And I love to
kick, and it is so good.
00:26:55.86\00:26:59.23
When I've done
kicking, actually my hamstrings
00:26:59.24\00:27:01.73
which I sometimes
have problems with seemed
00:27:01.74\00:27:03.77
to be more loose actually.
00:27:03.78\00:27:05.75
And I've noticed
that. So I really appreciate
00:27:05.76\00:27:07.89
and hopefully you'll
notice the same thing.
00:27:07.90\00:27:10.08
Make sure after a
workout as intense
00:27:10.09\00:27:11.64
as this that you do some
stretching of your hamstrings
00:27:11.65\00:27:15.58
and also of these
your quadriceps muscles.
00:27:15.59\00:27:19.24
Let me just remind you
about a hamstring stretch.
00:27:19.25\00:27:21.78
Remember you
can keep doing that,
00:27:21.79\00:27:22.81
but you come up
like this, go back,
00:27:22.82\00:27:25.52
pull up on your leg
00:27:25.53\00:27:26.74
and the hamstring is stretching.
00:27:26.75\00:27:28.27
Come back up, down like
this, balance, and stretch.
00:27:28.28\00:27:35.15
I just pray that as we
have worked out together
00:27:35.16\00:27:38.24
today that the text that
we began with Matthew 11,
00:27:38.25\00:27:42.17
one of my favorites
will stay with you today
00:27:42.18\00:27:45.66
and bless your soul,
bless you, and your family.
00:27:45.67\00:27:50.41
I also pray that you
will experience greater,
00:27:50.42\00:27:53.62
physical health,
spiritual health,
00:27:53.63\00:27:56.84
social health,
and emotional health.
00:27:56.85\00:27:59.03
Again we are so pleased
00:27:59.04\00:28:00.47
that you chose to join us today.
00:28:00.48\00:28:02.25
May God bless you richly.
00:28:02.26\00:28:04.06