The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Come join us today on
Body & Spirit for a jog.
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Hi, welcome to
Body & Spirit aerobics.
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I'm so pleased that
you've chosen to join us today.
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My name is Lyndi
Schwartz, and I'm from Ohio.
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And I've with me today
two of my favorite people.
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My twin sister for
decades, Andi Hunsaker
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and she is from
Boston, Massachusetts.
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She is a physician and not only
a sister, but a dear friend.
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And then I've Tami Bivens.
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She is from California
and she has joined us today
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and I've known
Tami now for decades.
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In fact, actually Tami
helped me with my wedding.
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That was pretty cool. Yeah.
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Today, we're going
to be having some fun.
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But before we
start I'd like to start
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with a devotional
thought from Isaiah 40.
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These are some of my most
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favorite text in
all of scripture.
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Isaiah, chapter 40:28-31.
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"The everlasting God, the Lord,
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the Creator of
the ends of the earth,
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neither faints nor is weary.
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There is no
searching of his understanding.
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His
understanding is unsearchable.
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He gives power to the
weak and to those who have
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no might he increases strength.
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Even youths shall
faint and be weary,
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and young men
shall utterly fall.
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But those who wait on the
Lord shall renew their strength,
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they shall mount up
with wings like eagles,
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they shall run,
and not be weary,
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they shall walk,
and shall not faint."
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That's an importance
text for us today because
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we're going to be
walking today and running today.
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Some of you may be thinking
that running sounds like
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for people who are young
or energetic or whatever.
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But actually
running is great exercise.
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And I've a program
that we are gonna do
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today to
introduce running to you.
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So as we start, we'll just
start by marching a little bit,
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as we talk a
little bit about running.
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There are some
myths about running.
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One of them is that
running is bad for your knees.
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I wanna address that one.
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Although running is
not good for everybody,
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running does not
necessarily hurt your knees.
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In fact, it may be actually
beneficial for your knees.
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So today we're going to be doing
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a little bit of
introduction to jogging.
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We'll do interval
training with some walking
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and some jogging, like jogging.
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There was a little difference
between jogging and running.
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Jogging is a little slower pace.
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Running is a little faster pace.
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In fact jogging,
you may even leave
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some of your foot on the
road as you're moving forward.
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And this is the truth.
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I've people here
laughing, but this is the truth.
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I mean it really is.
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So that makes it something
that's very user friendly.
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Everybody can do this.
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Now if you have knee
pain, however while you're doing
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this today,
stop and don't do it.
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Go ahead and just walk.
And that is wonderful exercise.
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Walking is fantastic
exercise. A few safety tips.
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If you're jogging outside,
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be sure it's a
well lighted area.
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If it's at night that you
know the area well that you have
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may be somebody with you or
a dog like a German shepherd,
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whatever, what your pet.
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And that's really
a very nice thing.
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My sister's always jog
with the dogs, right Andi.
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Not with my Lab.
Not with the Lab.
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The Lab gets distracted.
Make a dog that is on task,
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like a German
shepherd but not the Lab.
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Okay. So we'll stick with
a dog that's really on task.
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And don't jog at areas
that you're not familiar with.
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So today we start with walking
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then we will do
intervals of jogging.
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We'll have about four intervals,
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three minute jogging segments.
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So first let's keep walking.
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Let's pickup the
pace a little bit.
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And we're gonna do--
when we do the walking
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we'll do different steps.
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And when we do the jogging,
we've different steps as well.
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So first of all we
want to do a side step.
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We gonna travel to the right.
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So right, and then
we'll also get again.
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We're just
beginning to warm ourselves up
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so we can start the
jogging in a safe way.
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Dig down deep. Get
down on your thighs,
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so you can travel
across the room quickly.
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In fact, I want to
get the blood flowing.
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So what we're gonna do is,
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on the count of two
listen just quick first.
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We're gonna travel twice to
the left, twice to the right.
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Okay. So here we go. Twice.
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Up out. Good. Now we gonna dig.
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Travel some place. Far.
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We begin to get
ready to run, right.
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So here we go. Energy.
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You're getting warm? Yeah.
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Breaking your sweat,
Tami? Yes, feeling better.
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Think you're sweat? Not yet.
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Okay, now let's
march. Okay, good march.
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And then what we're gonna do is,
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we gonna do some
kicks, some knee lifts,
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and then we'll
start doing the intervals
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with some jogging, real
fun and various jogging things.
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So on the count of
two, we'll stop at this leg.
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We will start with the
kicks. One, two, kick, kick.
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Move your arms.
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Get your arms out there
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as if you're
trying to reach your toes.
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That will give you little energy
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because running now ramp it up.
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Good job. Okay.
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Now can we go to knee
lifts from this position?
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Yeah. Okay.
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One, two, knee
lift, knee lifts, good.
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Knee lifts, some
energy bring the knee up.
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I know this is painful.
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This is
painful, but that's okay.
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Get the knee up. Now at home,
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you keep lifting
and using some energy.
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At home if you can't
lift your knees this high
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don't worry about
it, just go like this.
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Just whatever you
think. Okay, just like this.
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Slow and just a little bit.
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Okay, very good.
Now let's walk wide.
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Walk wide.
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This engages other muscles that
we will be using in running.
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This engages the
hip muscles, very well.
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And this is a very
nice way to kind of
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get ready to be running. Okay.
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Now what I want to
do we'll start traveling
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because we'll start running.
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We want to do listen to this
about 12 minutes of running,
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but we'll break it up. Okay.
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Now bring out feet together,
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and let's backup
just a little bit,
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and I wanna walk
forward just like this.
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So walk forward. Have fun. Back.
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It's okay to clap
because we're happy.
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That's right and we know
it. And we know it. Good.
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Good.
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Okay, now. Here we go,
we can change to our jog.
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May we go
forward next time, jog.
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Now we can do for three minutes.
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Different things! That's good.
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It's the race. The race! Good.
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Get the knees up.
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You'll notice different
muscles that we're using.
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When we run, let me tell you
something else, I'm a runner.
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I've been
running for a long time.
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I have run half
marathons, marathon,
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and when you strike the
floor you wanna hit mid-foot.
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That will prevent
injuries from happening.
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So you don't
want to ever come down
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upon the heel of your foot.
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That won't be good posture.
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But mid-foot is
where you want to strike.
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Okay, now let's jog in
place. Jog in place. Good.
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Just keep jogging
and you'll be so glad.
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Next step, just keep
jogging in your place.
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We gonna do some
tiny little kicks.
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And when we are
walking we'll do the kicking.
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We can still do
that without jogging,
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but this time, its Petit kicks.
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Petit kick. Petit
kick, it's a French.
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Petit French kick,
here we go. Right. Good.
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This is called the
Petit French kick. Petit.
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And get your
arms up as I am doing.
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Good, have fun. Just
have a good time with this.
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Good, very
good. Get some energy.
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You'll be so happy with
this increase when you walk.
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You'll be like,
thank the Lord, right.
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That's how we do, thanks.
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Now we can change a
little bit and I want you
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to kick your legs to
the corners of the room.
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Okay. Here we go, out, out.
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This is-- this is running.
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But this really gets you see,
you could not leave the ground.
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Okay, out to these
corners. Very good.
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Just to the corners of the room.
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Just like that. Okay. Very good.
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Okay, jog in place.
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Just back up because
I'm gonna run forward.
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You gonna travel some
more. Run good. That's right.
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Good. What's going on?
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Good, good.
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Okay. Now let's run in place.
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Let's do those
Petit French kicks again.
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All right. With a
Petit French kicks,
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here we go. Right, good.
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And get your arms
opposite arm for balance
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and just have a good time.
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We're going, running
today. Oh, yeah, that's right.
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And after side, side, side,
side, side, side, side, good.
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Side, run in place.
That was three minutes!
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Woo! Yes!
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All right. We
ran with Petit kicks.
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Very good. Now
let's walk up front.
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Walk, walk,
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walk, walk.
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We've three more
those running left.
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Do you have enough? I think so.
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I think we do. Okay. Here we go.
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Let's stand in
place, and let's walk again.
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Walk, great. Okay.
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Now I'm gonna show
you one other thing
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that I haven't shown you yet.
00:11:07.55\00:11:09.02
And that is going to
be what you call a tap.
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You're tap and
out join me, join me.
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Tap, tap, good tap,
with some enthusiasm.
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And reach, reach.
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Now by the way, once
we finish here today,
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we'll run about
probably about two miles.
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Isn't that good? Amazing.
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Only need to introduce to repeat
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the program and guess what?
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You got four miles on your hand.
00:11:32.89\00:11:34.47
But take it slow.
Don't do that at once.
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Very good. Okay.
00:11:38.38\00:11:43.51
Now we go ahead and
walk in place again.
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One, okay, walk in
place. And guess what?
00:11:45.21\00:11:51.39
Those regular walking
kicks are coming back.
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Oh, good. The
kicks are coming back.
00:11:53.80\00:11:55.22
All right. So walking.
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Those not the Petit one's these
are the regular walking kicks.
00:11:56.68\00:11:59.35
If you walk when you
run get to your Petit kicks.
00:11:59.36\00:12:02.50
When you walk you
get to your grand kicks.
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The big French
kick. We made them.
00:12:05.89\00:12:07.18
All right. We made them.
00:12:07.19\00:12:09.34
All right. Okay, I'm ready.
00:12:09.35\00:12:11.52
Tami, you're
French. Je suis fatigue.
00:12:11.53\00:12:15.95
All right, did you say fatigue?
00:12:15.96\00:12:20.98
She said she is tired.
00:12:20.99\00:12:23.21
I'm not really, but-- that's
all I know, that's all I know.
00:12:23.22\00:12:26.50
Okay, let's do those kicks
right side, kick, good, kick.
00:12:26.51\00:12:33.03
Kick, good. And again.
00:12:33.04\00:12:38.95
Now these kicks are so good.
00:12:38.96\00:12:40.74
They fatigue you,
but kicks are really good
00:12:40.75\00:12:43.64
for your whole leg and
for balance and strength.
00:12:43.65\00:12:47.61
It is shocking how
good kicks are for you.
00:12:47.62\00:12:51.61
You keep your
posture up straight.
00:12:51.62\00:12:53.48
You tighten the
abdominal muscles,
00:12:53.49\00:12:54.91
keep your back straight,
don't hunch over or lean back,
00:12:54.92\00:12:58.85
it falls you
over. Keep up right,
00:12:58.86\00:13:01.26
muscles of the
abdomen really tight.
00:13:01.27\00:13:04.91
Good, let's walk
again, walk, walk.
00:13:04.92\00:13:09.43
Good, good.
00:13:09.44\00:13:12.77
Now...after we do some knee
lifts jogging is coming back.
00:13:12.78\00:13:17.85
Jogging is coming back. Okay.
00:13:17.86\00:13:19.35
We'll do knee
lifts, middle little walk,
00:13:19.36\00:13:21.96
introduction and
jogging is coming back.
00:13:21.97\00:13:23.76
Are you ready girls? Yes.
00:13:23.77\00:13:25.40
Yes, all right. Okay.
So keep walking, okay.
00:13:25.41\00:13:29.94
We'll do some
knee lifts, here we go.
00:13:29.95\00:13:32.66
Knee lift, knee
lift, right, right, good.
00:13:32.67\00:13:40.32
We're limbering
up our whole leg.
00:13:40.33\00:13:43.03
Good.
00:13:45.55\00:13:46.55
Now the way we went
into jogging you noticed
00:13:49.64\00:13:51.34
we walked first, got ourselves
00:13:51.35\00:13:53.05
in a kind of mood and
then we start jogging.
00:13:53.06\00:13:55.80
And that's how we do
it, okay. So knee lifts.
00:13:55.81\00:13:59.38
Good. Okay. Let's
just walk, back up--
00:13:59.39\00:14:04.93
Oh, we gonna do. And
then we're ready for walk.
00:14:04.94\00:14:07.18
Have a good time,
back, forward, back,
00:14:07.19\00:14:12.74
forward, back, good, forward.
00:14:12.75\00:14:16.70
We're still walking guess what,
00:14:16.71\00:14:18.21
does it look
like running to you.
00:14:18.22\00:14:20.95
It feels like
it. I just like it.
00:14:20.96\00:14:22.17
All right, now we
got three minutes.
00:14:22.18\00:14:24.01
Let us run,
run, jog, back, back.
00:14:24.02\00:14:31.73
Okay, good. If you're outside
let me tell you how this works.
00:14:31.74\00:14:37.65
Okay. Let's say
you go out for a walk.
00:14:37.66\00:14:40.35
You see now I
haven't run before.
00:14:40.36\00:14:41.83
I like to try running.
How is that gonna work?
00:14:41.84\00:14:43.95
You say, okay, I'm walking from
00:14:43.96\00:14:46.26
that tree to
that tree, I'll run.
00:14:46.27\00:14:48.29
Let's put you in that tree.
00:14:48.30\00:14:49.32
That's how,
that's how it begins.
00:14:49.33\00:14:51.20
Start small,
and then pretty soon
00:14:51.21\00:14:54.00
you're running a quarter mile.
00:14:54.01\00:14:55.80
Next thing you know
you're running a half mile.
00:14:55.81\00:14:58.41
Pretty soon guess
what? You're running a mile.
00:14:58.42\00:14:59.74
You run a mile. Exactly.
00:14:59.75\00:15:02.51
And I've had some
people say I can never run.
00:15:02.52\00:15:05.18
But just begin small
from that tree to that tree.
00:15:05.19\00:15:07.85
You're going for a walk,
two blocks, one block, run.
00:15:07.86\00:15:11.94
Okay, one other thing
is when you're running,
00:15:11.95\00:15:15.68
you experience knee pain, stop.
00:15:15.69\00:15:19.13
Don't run anymore.
00:15:19.14\00:15:20.70
Because run in
place, very good, okay.
00:15:20.71\00:15:26.02
Now what we're gonna do,
but back up a little bit,
00:15:26.03\00:15:28.93
we're going to do leg swings.
00:15:28.94\00:15:32.26
Ooh, that sounds all like fun.
00:15:32.27\00:15:33.91
And those leg
swings look like this.
00:15:33.92\00:15:38.33
Out to the lateral
side, out to the side.
00:15:38.34\00:15:40.71
Every time your
foot hits the floor,
00:15:44.08\00:15:45.72
it counts for a
step towards the mile,
00:15:45.73\00:15:47.35
that we're
running the two miles.
00:15:47.36\00:15:49.47
So bounce twice, very good.
00:15:49.48\00:15:55.65
Good. Now you swing your
arms, swing your arms, good.
00:15:55.66\00:16:01.09
Every time you
use your upper body,
00:16:01.10\00:16:03.05
it increases the
intensity of your workout.
00:16:03.06\00:16:06.29
It makes you use all the muscles
00:16:06.30\00:16:08.33
of your body and
that's very nice.
00:16:08.34\00:16:10.82
Okay, run in place. Okay.
00:16:10.83\00:16:14.39
And those Petit
kicks are coming up.
00:16:14.40\00:16:16.70
Oh, good. Petit kicks.
00:16:16.71\00:16:18.07
Petit kicks, you like
those that Petit kicks.
00:16:18.08\00:16:20.55
Petit kicks, which
is little, little cute.
00:16:20.56\00:16:23.88
Petit-- that's really
good. You're talking about food.
00:16:23.89\00:16:29.07
Okay. After the
workout you get to, get to eat.
00:16:29.08\00:16:34.14
All right here
we go, little kicks.
00:16:34.15\00:16:35.44
Okay, little kicks.
00:16:37.84\00:16:41.33
Good. Very nice.
00:16:41.34\00:16:45.51
Very good and get
your arms going forward.
00:16:45.52\00:16:48.46
Get your arms. Just
helping right a little bit.
00:16:48.47\00:16:50.75
Good. Is it jogging?
00:16:54.63\00:16:56.94
This is jogging. Hop
by hop, this is jogging.
00:16:56.95\00:17:00.27
You'll have fun, mix
it up. Yes, mix it up.
00:17:00.28\00:17:04.06
Okay, now out to the side,
00:17:04.07\00:17:06.35
out to the side to
the corner of a room.
00:17:06.36\00:17:08.63
There's the lateral
swing just corner your room.
00:17:08.64\00:17:11.04
The lateral swing jus
as-- just like by this.
00:17:11.05\00:17:13.34
I like those
better. The lateral swings?
00:17:13.35\00:17:15.93
We'll do some of
those too, again.
00:17:15.94\00:17:17.71
Okay. Next step, okay.
00:17:17.72\00:17:23.88
Now we've another few
second here of jogging,
00:17:23.89\00:17:28.71
then we'll do a
walking segment, okay.
00:17:28.72\00:17:32.39
Just jog in
place. Okay, very good.
00:17:32.40\00:17:37.43
Okay, I think we're
about ready to walk.
00:17:37.44\00:17:40.68
Are you glad? Oh, it was nice.
00:17:40.69\00:17:42.53
Let's go back,
running, running, running, back.
00:17:42.54\00:17:44.89
Forward back. And then
forward, running, back.
00:17:44.90\00:17:48.71
Good forward.
Walking, walk, walk.
00:17:48.72\00:17:54.27
Yeah, I feel the
difference we're going so fast.
00:17:54.28\00:17:55.88
Yeah, we're going fast.
Are you sweating it, Tami?
00:17:55.89\00:17:59.16
I think a little, my
forehead getting little sweat.
00:17:59.17\00:18:01.93
Walk in place,
walk in place, okay.
00:18:01.94\00:18:05.80
Just back up a
little bit because
00:18:05.81\00:18:06.84
we gonna do
those side steps again.
00:18:06.85\00:18:09.07
Those side steps, and
so you may call as one,
00:18:09.08\00:18:14.68
two, three,
four, and side steps.
00:18:14.69\00:18:17.66
Singles initially,
singles. And we dig in, okay.
00:18:17.67\00:18:21.59
Get those
thighs to work for you.
00:18:21.60\00:18:23.46
That's what we have
them, so they can work for us.
00:18:23.47\00:18:27.04
Okay. So we get down
deep, and dig it much further.
00:18:27.05\00:18:31.27
Now on the count of two,
we'll travel to our right side.
00:18:31.28\00:18:36.38
I think I got that right today.
00:18:36.39\00:18:37.41
Yes, all right. Double.
00:18:37.42\00:18:39.15
So one, two, doubles good.
00:18:39.16\00:18:43.60
Good, this is kind of a maneuver
00:18:49.48\00:18:52.40
to really kind of get
you a little bit cool down.
00:18:52.41\00:18:55.67
It's not so intense.
00:18:55.68\00:18:57.56
So brings
intensity, but you still
00:18:57.57\00:18:58.70
putting your feet on the ground.
00:18:58.71\00:18:59.70
You're still burning calories,
00:18:59.71\00:19:01.01
you're still covering distance,
00:19:01.02\00:19:02.76
isn't that a great thing? Yeah.
00:19:02.77\00:19:04.24
Just mix it up, we're
gonna give some variety. Good.
00:19:04.25\00:19:08.08
Let's come back to
the middle and walk.
00:19:08.09\00:19:10.78
Walk, walk, good,
walk, good, walk, okay.
00:19:10.79\00:19:19.39
We're gonna do some knee lifts
00:19:19.40\00:19:20.94
with the arms up
and down, so here we go.
00:19:20.95\00:19:23.93
Knee lift, knee
lift, high, arms up.
00:19:23.94\00:19:31.75
Again, we're
using the entire body.
00:19:31.76\00:19:36.87
And by the way, you know,
we are really working out here.
00:19:36.88\00:19:39.31
At least we're-- I am.
00:19:39.32\00:19:42.55
At least, by this sweat
you see it's not worthy of it.
00:19:42.56\00:19:44.62
You can put a bucket on us.
00:19:44.63\00:19:46.18
This is for real. It's real.
00:19:46.19\00:19:47.53
We're really, we're
really working out right.
00:19:47.54\00:19:49.85
And you know, some
people like to just throw
00:19:49.86\00:19:51.11
water on themselves
and look like I do a lot,
00:19:51.12\00:19:52.74
but this is for real.
00:19:52.75\00:19:54.14
This is reality TV.
This is real. Right.
00:19:54.15\00:19:56.36
Okay, good. Let's walk again.
00:19:56.37\00:19:59.01
We've another jogging segment,
00:19:59.02\00:20:01.03
but we're gonna
walk a little bit more.
00:20:01.04\00:20:04.38
Keep walking in place.
00:20:04.39\00:20:08.12
Okay. Now what I
wanna do we can do that
00:20:08.13\00:20:10.42
toe-top thing
again that we did before.
00:20:10.43\00:20:12.55
You remember with the
tap like this and twist.
00:20:12.56\00:20:16.11
Hey, let's do that now.
00:20:16.12\00:20:17.12
If you're at home, you
can stay still like this
00:20:17.13\00:20:21.31
and just keep doing that, okay.
00:20:21.32\00:20:23.14
Tami, do you want
stay doing it slow?
00:20:23.15\00:20:24.87
And we'll speed up
a little bit, okay.
00:20:24.88\00:20:26.20
Okay, sure. Good.
00:20:26.21\00:20:29.59
We got almost hop a
little bit, we'll hop.
00:20:29.60\00:20:32.41
Good. So we'll do a hop, good.
00:20:35.80\00:20:39.59
Very nice, okay.
00:20:42.15\00:20:45.22
Okay, let's come back
to the center and walk.
00:20:45.23\00:20:48.92
Okay, let's begin the travel.
00:20:48.93\00:20:50.68
Let's travel
backwards, forwards.
00:20:50.69\00:20:54.03
You beat to clap
now. So we can clap, clap.
00:21:00.27\00:21:03.27
We can always
clap, come on. We've joy.
00:21:03.28\00:21:05.22
Let's clap, we've
joy, that's right.
00:21:05.23\00:21:07.27
Yes, we know the
Lord, so we've joy.
00:21:07.28\00:21:09.12
That's right. Let's clap.
00:21:09.13\00:21:10.63
Hey, good, good. Now let's jog.
00:21:10.64\00:21:15.58
Let's start jog.
Get those knees up.
00:21:15.59\00:21:18.05
I want to see the
knees. Get those knees up.
00:21:18.06\00:21:21.86
There it is. Tami,
I see you don't sweat.
00:21:21.87\00:21:26.08
I don't sweat. Oh,
Tami, does not sweat.
00:21:26.09\00:21:28.42
Just not as shiny. I
think it's a blessing.
00:21:28.43\00:21:30.94
All right. Okay.
00:21:30.95\00:21:33.05
Now just jog in place.
00:21:40.71\00:21:42.01
Jog in place, and
let's go little bit space
00:21:42.02\00:21:44.89
so that way we can do
the things that Andi likes.
00:21:44.90\00:21:47.60
Those lateral leg swings.
00:21:47.61\00:21:49.47
Those are kind of fun, I think.
00:21:49.48\00:21:50.54
They're fun. Yeah,
they're fun. All right.
00:21:50.55\00:21:53.48
Let's keep running in
the place a little bit
00:21:53.49\00:21:55.17
because this is how
we cover this distance,
00:21:55.18\00:21:57.17
two miles in this program today.
00:21:57.18\00:21:59.90
Two miles. Give
yourself pat on the back.
00:21:59.91\00:22:02.30
Yeah. Oh, yes, all right, good.
00:22:02.31\00:22:04.44
All right, so keep
running, keep running.
00:22:04.45\00:22:07.51
Okay, first we'll
begin with Petit kicks,
00:22:07.52\00:22:10.68
then we'll switch to
lateral leg swings, okay.
00:22:10.69\00:22:14.40
So here kick, Petit
kicks, very little kicks.
00:22:14.41\00:22:19.06
Oh, you're still bouncing.
Little kicks, okay good.
00:22:19.07\00:22:25.21
Little kicks, keep
your heart rate up. Good.
00:22:25.22\00:22:33.34
Now let's go to jogging place.
00:22:33.35\00:22:36.45
Jogging in place
and then we'll add
00:22:36.46\00:22:38.74
the lateral leg
swing in a little bit.
00:22:38.75\00:22:41.57
We will jog in place.
00:22:41.58\00:22:43.07
So I hope that this is really
helpful because like I said,
00:22:43.08\00:22:45.64
just a short
distance, one-half a block,
00:22:45.65\00:22:48.50
just out of that, from
one tree to the next tree.
00:22:48.51\00:22:50.67
You know, it'll be a full block
00:22:50.68\00:22:51.90
in next week or the next month.
00:22:51.91\00:22:54.24
Gradually build
up your distance.
00:22:54.25\00:22:56.96
And one of the nice things about
00:22:56.97\00:22:59.06
running outside
the birds are chirping-
00:22:59.07\00:23:01.26
Oh, wonderful!
00:23:01.27\00:23:02.29
And the Lord really
talks to you, I think...
00:23:02.30\00:23:04.03
Oh, He does. Absolutely.
...Of a nature. So go outside.
00:23:04.04\00:23:06.71
If you can't go outside
though, do this program.
00:23:06.72\00:23:10.27
It's really fun. All
right, now girls we can do
00:23:10.28\00:23:12.44
the lateral leg swings, okay.
00:23:12.45\00:23:13.58
Lift your leg
as high as you can.
00:23:16.33\00:23:19.51
Get the arms.
00:23:19.52\00:23:20.55
Good. Now that's so nice.
Really, it seems wonderful.
00:23:25.49\00:23:28.07
Like a--it's like a pendulum.
It's like a pendulum. Yeah.
00:23:28.08\00:23:31.86
Tic, tac, tic, tac. Okay good.
00:23:31.87\00:23:35.28
Okay, okay and
run, run in place.
00:23:38.72\00:23:43.88
Run in place. Good.
00:23:43.89\00:23:46.37
We're almost running,
let's run for a few more
00:23:46.38\00:23:48.85
seconds and then
what we'll do girls,
00:23:48.86\00:23:52.23
yes we will do
some small Petit kicks
00:23:52.24\00:23:56.40
then kick the
corner, run back and forth,
00:23:56.41\00:23:59.58
then this will be
our running segment.
00:23:59.59\00:24:01.94
Ooh! Okay, is that good?
00:24:01.95\00:24:03.67
All right we did
a kick, Petit kicks,
00:24:03.68\00:24:06.27
that's little in French.
00:24:06.28\00:24:07.39
Oh, of course say that's little.
00:24:07.40\00:24:09.01
Petit kicks. Okay, very good.
00:24:09.02\00:24:12.63
And put your arms out,
always use your arms. Okay.
00:24:15.75\00:24:19.25
Always use your arms.
Get over head. Over head.
00:24:19.26\00:24:22.70
Good. Get the
energy level up. Good.
00:24:22.71\00:24:26.39
Okay. To the corners,
to the corners of the room.
00:24:26.40\00:24:31.29
Good, corners of the room, good.
00:24:31.30\00:24:34.91
With some great energy, rejoice,
00:24:34.92\00:24:37.28
this is last running in segment.
00:24:37.29\00:24:38.92
We should hear some enthusiasm
00:24:38.93\00:24:41.28
back there, that fall.
00:24:41.29\00:24:42.47
All right. That's right.
00:24:42.48\00:24:44.04
Okay. Good, good,
all right. Good girls.
00:24:44.05\00:24:51.22
And then we will go
into light jogging in place.
00:24:51.23\00:24:53.89
This is jogging in
place. Let's back up.
00:24:53.90\00:24:56.55
And still
running, forward, back.
00:24:56.56\00:25:02.97
More louder, uh? That's right.
00:25:02.98\00:25:04.27
More louder, full of
energy. Hey, we got second wind.
00:25:04.28\00:25:06.77
That's right. We
got a second wind.
00:25:06.78\00:25:08.25
Yeah, we do it again.
We found it. All right.
00:25:08.26\00:25:14.63
Okay, let's bring it
down as we walk forward.
00:25:14.64\00:25:17.00
Oh, this way...
We walk in place.
00:25:17.01\00:25:21.08
We walk forward
and we'll begin to have
00:25:21.09\00:25:24.37
a cool down by
just walking in place.
00:25:24.38\00:25:27.33
So let's just walk, we'll walk
00:25:27.34\00:25:30.98
and we'll do road
tap out initially,
00:25:30.99\00:25:35.63
if I get little
bit front of you.
00:25:35.64\00:25:39.10
Okay. I'm gonna tap
right, okay, just like that.
00:25:39.11\00:25:43.14
Now not too fast this
time, we're gonna bring it down
00:25:43.15\00:25:48.08
and get your hands in deep,
dig deep on the other side.
00:25:48.09\00:25:53.19
Good. All right.
How does that feel?
00:25:53.20\00:25:59.70
How do you guys feel? Good.
00:25:59.71\00:26:00.83
Was that good
or what? Excellent.
00:26:00.84\00:26:02.12
It's good, we
could see your house.
00:26:02.13\00:26:03.88
Yeah, that's the
way I like to do it.
00:26:03.89\00:26:05.93
I was like, can I actually
my car yet, is it over yet?
00:26:05.94\00:26:10.30
And it's almost over, and
I'm so glad that you joined us.
00:26:10.31\00:26:14.02
And I hope you can take
away something from this program
00:26:14.03\00:26:17.70
that you could use at home.
00:26:17.71\00:26:20.80
Okay, now let's cool it down,
just go with the puffy arms,
00:26:20.81\00:26:24.80
little bit of turning.
00:26:24.81\00:26:26.87
Okay, and walk, and walk,
00:26:26.88\00:26:29.93
and we gonna
bring it down, walk.
00:26:29.94\00:26:32.96
And like I said every
time you cool it down,
00:26:32.97\00:26:34.53
you're still burning calories.
00:26:34.54\00:26:36.03
Let's keep walking. Okay.
I'm gonna do little kicks.
00:26:36.04\00:26:40.47
You know, walking we'll do
some small kicks, right leg.
00:26:40.48\00:26:44.96
Good. Little kicks.
00:26:44.97\00:26:49.48
I want first to try out
they're great fun, may be not.
00:26:49.49\00:26:53.62
They might be. We
will tough on that one.
00:26:53.63\00:26:56.09
So kick it out like this.
00:26:56.10\00:26:59.02
I want to encourage you
at home to start walking.
00:26:59.03\00:27:03.06
Walking is great exercise
and if that's what you do,
00:27:03.07\00:27:06.09
that's where you
stop, walking is phenomenal.
00:27:06.10\00:27:08.74
You cannot beat
walking. It preserves your joys.
00:27:08.75\00:27:11.35
If, however, you feel that
00:27:11.36\00:27:13.18
running can be
your thing start small.
00:27:13.19\00:27:15.50
I want to encourage
you that you can do it.
00:27:15.51\00:27:17.71
You can start to
let, if you're able to,
00:27:17.72\00:27:20.28
some people get
knee pain immediately.
00:27:20.29\00:27:22.12
Stop, don't do
it. It's not for you.
00:27:22.13\00:27:24.47
But if you're able
to run start small,
00:27:24.48\00:27:27.28
very soon you'll
be running who knows
00:27:27.29\00:27:29.09
what distance or what benefit?
00:27:29.10\00:27:31.84
The Lord asks us to
preserve our bodies,
00:27:31.85\00:27:34.51
to care our bodies
we're the temple of God.
00:27:34.52\00:27:36.86
Exercise just a small piece
of that and if we do it safely,
00:27:36.87\00:27:40.53
we'll be blessed,
we'll feel better.
00:27:40.54\00:27:43.04
Our bones will be healthy.
Our lungs will be healthy.
00:27:43.05\00:27:45.76
Our hearts will be healthy.
00:27:45.77\00:27:47.21
We'll be so healthy in everyway.
00:27:47.22\00:27:48.66
Our minds will be able
to comprehend even better,
00:27:48.67\00:27:51.70
the great truth of God and
ultimately that's our purpose.
00:27:51.71\00:27:54.89
As everything we
do to glorify God.
00:27:54.90\00:27:57.66
So I'm so thankful
that you've joined us today.
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And I just pray
that you'll continue
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to be in great
health. God bless you all.
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