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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Coming up on Body and Spirit,
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learn how to get
a strong foundation.
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Welcome to Body
and Spirit Aerobics.
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I'm so thrilled that
you've joined us today.
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I'm Lyndi Schwartz,
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I'm from Ohio. I'm a physician.
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And I have two guests
with me today to help us.
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Here we have Tami
Bivens from California.
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And I'm glad Tami is with us.
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And Nancy Diaz from Portugal
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and I'm glad
that Nancy is with us.
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And we're going to
be exercising today.
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I'd like to share a thought
before we get started however
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and it's from Habakkuk, a
very tiny book in the Bible.
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Habakkuk Chapter
3 verse 17 to 19,
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"Though the fig
tree may not blossom,
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nor fruit be on the vines,
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though the labor
of the olive may fail,
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and the fields yield no food,
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though the flock be
cut off from the fold,
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and there be no
herd in the stalls.
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Yet I will rejoice in the Lord,
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I will joy in the
God of my salvation.
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The Lord God is my strength,
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He will make my
feet like deers feet,
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and He will make me to
walk on my high heels."
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What a beautiful promise.
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We're going to be
working on our legs today
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and I believe that,
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the legs are the
foundation of our bodies,
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we stand on them.
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Most of what we do,
we use our legs, right?
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And strong legs is
what we all want to have,
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and so today we will actually
be hopefully strengthening,
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helping you strengthen.
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Every aspect of your legs,
the quadriceps in the front,
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the hamstrings in the back,
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the muscles of the inner
thigh and even the calf muscles.
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And we have some
wonderful exercises for the calf
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that we will do for you.
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We will use a
variety of modalities,
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we'll be using
weights, we'll be using the ball
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and we'll be using a chair.
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And so we're going
to begin with the ball
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and for the ball we
can get the balls out.
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What we'll be
doing with the ball
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is doing hamstring exercises.
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We'll begin by lying on
the mats with the balls.
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We'll be rolling
the balls toward us,
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and I think we'll go
in the sideways position.
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And what we'll be
doing, we lie on our backs,
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put both feet on the
balls, raise our backs up
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so that we're kind of at a slant
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and then roll
the ball towards us.
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So we need to get
the mats out also.
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And then we would
just lie on our mats,
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at home you can
do what you like.
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I want you to do this
exercise at your level
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and I will start off initially
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and then I will check my
friends, the girlfriends,
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to make sure everything is fine,
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this is a nice
maneuver I can do,
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to now do the exercise.
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And maybe at home,
you wanna try something
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that to with your
children and friends.
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But let me just give
you a little demonstration
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of what I will be
wanting you to do,
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put your legs, your
feet on the ball like this,
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and then put
your hands beside you,
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put your head down
and then raise your body,
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your torso up, so that
it looks fairly horizontal
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or either slant
and then roll the ball
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towards your
posterior, just like that.
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Roll towards your posterior.
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Now this is such a good exercise
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and the hamstrings are
such a difficult muscle
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to strengthen that I think
that we'll leave this exercise
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going for probably a few times.
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Let me get up
and check the peeps,
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how about them, all right.
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The peeps, I want to make
sure the things are going well.
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Okay, so let me see
Tami, very good Tami.
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And if you want to take a break,
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just lower your
body to the ground,
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very good, just lower
your body to the ground.
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When you do these
exercises, you can take breaks.
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You do not have to
do them all the time.
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Just do a few.
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I recommend about 25 of these.
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How many of it
you have done so far?
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Well, quite,
20. Twenty. Oh, yes.
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Are you kidding? You
want to take a recess?
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Take a recess. If you
want to take a recess,
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go head and take a recess.
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These balls can be found at
a number of exercise stores.
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And they're very nice
for wide variety of things.
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Okay, have
you-- do you feel like
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you've done enough of those?
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Yes. Okay, all right, good.
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All right, so
let's start transition.
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So those are for hamstrings.
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If you want to
strengthen the hamstrings,
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you can do that.
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A kind of
variation that you can do
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is to lift one leg
vertically in the air
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and roll the ball
towards you with one foot.
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That's really advanced,
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but that's just
really not that necessary.
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The next thing we're going to do
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is we're going to practice,
again using our inner thighs.
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It might be a little difficult
for us with our trousers,
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but you squeeze the
ball between your legs.
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You're lying down and
you want to change the ball
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from your legs over your head
to your arms extend out flat.
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So let me show you what it is.
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You have the ball
close in like this
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and you squeeze
the ball, you lie back,
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and then you change the ball up
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and bring down
and over your head,
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lift your head up off the floor,
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and bring the
ball back, and down.
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Okay, lift the ball up
over your head and back,
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up and down,
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lie down, up and down.
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Now I'm going to
have my girlfriends,
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do this until it hurts.
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It's hurting. It's hurting.
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Well, but this, that exercise
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is good for the inner thighs.
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And they're very few
things that you can do,
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that really help
the inner thighs.
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But if you
really lift up your leg,
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very good Tami,
that's really good,
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and then up again
and lift the ball,
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hold over your head
and back down, very good.
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Do you feel that
in your inner thighs?
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Oh, yeah. You
feel like its--okay,
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and the more of these
you do the better of that
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your inner thighs
are going to feel.
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Okay, very good.
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The next thing
again for the inner thighs
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is just very
simple, you keep the ball,
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just like this, and
you squeeze the ball.
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And we're going to
do this eight times,
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eight pulses,
and then four pulses,
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two pulses, and then
we'll just squeeze and squeeze.
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The first time I
did this I'll be honest.
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I didn't think I can
walk for like four days.
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Feels really good.
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So let's start,
okay, eight pulses, okay,
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so one, two, you
squeeze the ball,
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four, five, six, seven, eight,
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nine, ten, eleven,
twelve, that's eight,
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I'm counting like a child,
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and the girlfriend said nothing.
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Okay, now let's
do it four times.
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One, two, three,
four, good, very good.
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Now twice, one, two.
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Now next time what
I want you to do is
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just do pulses, very
quick pulses like this,
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just very quick pulses,
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and that really
strengthens your inner thigh.
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And then I'm
gonna tell you to stop
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and hold and
just squeeze the ball.
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Squeeze the ball, just
stop for--just squeeze it.
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Okay, relax, and
squeeze the ball.
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Very good, relax,
and squeeze the ball.
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Do you guys feel that? Yeah.
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Okay, you know what? I
couldn't walk for few days.
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It was really tough, okay good.
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And squeeze again,
very good, all right.
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So that's just a
very brief demonstration
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of what this ball
does, for the hamstrings
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I showed you that,
for the inner thigh,
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the ball over the head
and then squeezing the ball.
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And with that, let
me have you standup,
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and we can just
stand in front of our mats,
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and this exercise is
really designed for balance.
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And what I want you to do
is hold the ball like this,
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and you have to
squeeze the ball,
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the ball just really is
an extra distraction almost.
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But you'll be lifting the
ball over your head like this,
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over your head,
over your head, okay,
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and then just stick one leg out.
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And hold the
ball up, one leg out,
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then bring the ball forward,
don't touch the floor down
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and out in the
back, woe! woe! good.
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Let's do that
again, up over the head,
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out, down, get to
center, and then back.
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Okay, that really
strengthens your leg.
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Now let's do the other side.
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Over the head,
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out, out and front,
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get the balance and back.
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Okay, stand up straight.
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We'll do one more
time on this side.
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Over the head, out, down,
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get the balance, and then back.
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All right, good.
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That is really good for balance,
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and that's what we want
to do with the ball, okay.
00:10:06.70\00:10:08.45
So let's put the balls
back and the mats back.
00:10:08.46\00:10:12.43
And there are couple
of things you want to do,
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again this will
strengthen the quads.
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Let me tell you
how strong the quads,
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how important is to
exercise your quads.
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I'm a runner, you would
think I have great strong legs,
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but I constantly
have knee problems
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and I was told that is because
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I've week quads, imagine that,
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so I do a lot of quad
strengthening exercises.
00:10:33.61\00:10:37.53
So you wanna do to right now,
they're some of my favorite,
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you need the chairs.
00:10:39.92\00:10:41.42
Let's fold up the
mats and these--initially
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if you have weak knees at all,
00:10:46.30\00:10:50.43
do these this next exercise
as carefully as possible.
00:10:50.44\00:10:54.61
And I will show you what
I want you to do with that.
00:10:54.62\00:10:59.62
This is this mat, okay.
00:10:59.63\00:11:01.40
So I want you to
bring the chairs like this,
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and there are couple-yeah,
yeah, we can be all in a line
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I think, we can
all be in a line,
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may be I should do it.
Be on left, most probably.
00:11:09.03\00:11:11.36
So this way, that's a good idea.
00:11:11.37\00:11:14.03
Okay, so this is
what I want you to do.
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I want you to take the chair,
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and make sure it's
a good solid chair.
00:11:18.10\00:11:20.41
I want you to
put-- I'll do this side.
00:11:20.42\00:11:22.94
Put your foot on
the chair like this,
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hop out, towards kind of safe,
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when you go down, I
want you to make sure
00:11:28.65\00:11:30.60
that your knee
is over your ankle,
00:11:30.61\00:11:33.04
and not over your
toe like that, okay.
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These are called chair
lunges, so let's go down and up.
00:11:36.00\00:11:40.93
Now if you have knee
problems, I'll show you,
00:11:40.94\00:11:43.35
just go down a little ways.
00:11:43.36\00:11:44.67
It doesn't mean you
don't have to do the exercise,
00:11:44.68\00:11:46.76
but as long as
you go a little bit,
00:11:46.77\00:11:47.93
you can feel in it your quads,
00:11:47.94\00:11:49.58
down and up, just down and up,
00:11:49.59\00:11:52.12
and make sure that your knee
00:11:52.13\00:11:54.29
is over your ankle
not over your toes.
00:11:54.30\00:11:57.77
Just down and up.
00:11:57.78\00:11:59.21
I'd to do a lot
of quad exercises
00:11:59.22\00:12:01.63
because of my knee issues.
00:12:01.64\00:12:04.99
How does that
feel? I'm feeling here.
00:12:05.00\00:12:07.07
Yes. You're feeling it, yes.
00:12:07.08\00:12:08.11
Yeah, I feel-- And
you really feel it here.
00:12:08.12\00:12:09.11
This is-its actually
good stretch to there? Yeah.
00:12:09.12\00:12:12.04
Okay, very good.
00:12:12.05\00:12:14.03
Okay, just down and
up, very good, okay.
00:12:14.04\00:12:19.74
And then switch
to the other side,
00:12:19.75\00:12:20.83
I'll turn around so that
you can see the other side.
00:12:20.84\00:12:24.41
So we get this side
here, you secure your foot,
00:12:24.42\00:12:27.58
that was my same side.
00:12:27.59\00:12:30.83
This side, my other right
side or my other left side.
00:12:30.84\00:12:34.77
All right, okay.
00:12:34.78\00:12:36.34
So put your foot on
the--you can either go
00:12:36.35\00:12:38.12
with the whole foot
on this chair like that
00:12:38.13\00:12:40.08
or it can be up depending
on the chair that you have.
00:12:40.09\00:12:42.59
Make sure it's safe,
00:12:42.60\00:12:44.04
that the chair
does not slide away.
00:12:44.05\00:12:45.72
So you make sure that
your foot is out far enough
00:12:45.73\00:12:47.80
so when you go down,
00:12:47.81\00:12:50.02
you're not over your toe,
00:12:50.03\00:12:51.56
just like that.
00:12:54.82\00:12:55.96
And these are
called chair lunges, okay.
00:12:55.97\00:12:58.33
Just like that, it
makes you very, very strong,
00:12:58.34\00:13:00.50
just to do it like
that, okay very good.
00:13:00.51\00:13:02.77
Very good, girls, okay.
00:13:02.78\00:13:04.09
Make sure your knee,
Tami, is not so far forward,
00:13:04.10\00:13:06.61
it's coming over
your knee a little bit.
00:13:06.62\00:13:08.30
So I need to
just step back first.
00:13:08.31\00:13:10.07
With the chair, exactly.
00:13:10.08\00:13:11.07
So--and you just
wanna really squat down
00:13:11.08\00:13:12.37
so you're right
over this-- Okay.
00:13:12.38\00:13:13.96
This, this knee.
Good, just like that,
00:13:13.97\00:13:17.97
that's perfect, that's
perfect excellent, very perfect.
00:13:17.98\00:13:20.73
Okay, very good.
00:13:20.74\00:13:22.05
Okay, now let's keep our chairs
00:13:22.06\00:13:24.69
and these are gonna be great.
00:13:24.70\00:13:27.01
Okay, let's get
our chairs altogether.
00:13:27.02\00:13:30.45
What we're going
to do right now is
00:13:30.46\00:13:33.28
we're going to just sit down,
00:13:33.29\00:13:35.66
don't sit till I tell you. Okay.
00:13:35.67\00:13:37.49
And only sit when I tell you.
00:13:37.50\00:13:39.90
Don't sit before I
tell you. Okay. All right.
00:13:39.91\00:13:42.80
Now let's sit together, slowly.
00:13:42.81\00:13:45.75
I want you to
sit with us, slowly.
00:13:45.76\00:13:48.11
Okay, begin to sit and
stop, get up, very good.
00:13:48.12\00:13:54.01
Okay, begin to sit
and get up, very good,
00:13:54.02\00:13:59.44
begin to sit,
push your chair back,
00:13:59.45\00:14:02.98
a little lower, okay,
and put your arms out,
00:14:02.99\00:14:06.66
we're gonna stay for
30 seconds, all right.
00:14:06.67\00:14:09.51
30 seconds at home, or
less if you're getting fatigued.
00:14:09.52\00:14:14.03
Okay, just stay,
just like that 30 seconds.
00:14:14.04\00:14:16.98
And I can see the clock. Yeah.
00:14:16.99\00:14:19.79
Can you see the clock?
Oh, can you see the clock?
00:14:19.80\00:14:21.91
Yes. When do we start?
00:14:21.92\00:14:24.29
When do we start, okay.
00:14:24.30\00:14:26.57
This is so good for
skiing, for running,
00:14:26.58\00:14:29.48
for anything that you're doing,
00:14:29.49\00:14:30.63
this is just fantastic exercise,
00:14:30.64\00:14:32.60
just stay sitting.
00:14:32.61\00:14:33.60
Now this is the
first of 30 second one.
00:14:33.61\00:14:35.66
We've other
30--another 30 second one to do.
00:14:35.67\00:14:38.68
So just get good, okay.
00:14:38.69\00:14:40.64
Five more seconds, and
I'll have you stand up.
00:14:40.65\00:14:45.72
All right, okay.
00:14:45.73\00:14:46.98
Now let's do it
again one more time.
00:14:46.99\00:14:48.53
Let's just relax our legs,
00:14:48.54\00:14:50.44
okay, just shake your legs out.
00:14:50.45\00:14:53.24
This is super,
super good for your quads.
00:14:53.25\00:14:55.60
Something that's really good
for your quads is wall squats.
00:14:55.61\00:14:59.24
We just sit on the
wall put your knees out,
00:14:59.25\00:15:01.63
so when you sit on
the wall that your knees
00:15:01.64\00:15:03.52
are over your
ankles, not your toes,
00:15:03.53\00:15:06.83
and you just sit
there, just like we did.
00:15:06.84\00:15:09.93
You gonna rise up on
the wall you just sit,
00:15:09.94\00:15:12.07
some of the squats on the wall,
00:15:12.08\00:15:13.09
you just put one let
out and sit, just like this.
00:15:13.10\00:15:16.97
Okay, and that's
really, really nice.
00:15:16.98\00:15:18.24
Okay, now let's
get our chairs again.
00:15:18.25\00:15:20.69
Don't sit unless I tell
you to sit on the chair.
00:15:20.70\00:15:24.43
All right. Now
let's begin to sit,
00:15:24.44\00:15:27.61
okay, sit, up,
up, good, sit and up,
00:15:27.62\00:15:34.22
good, sit and up,
00:15:34.23\00:15:37.71
very good, sit, good, up,
00:15:37.72\00:15:42.76
now this time, sit,
push your chair back,
00:15:42.77\00:15:46.29
sit a little bit
longer, little bit lower,
00:15:46.30\00:15:48.89
and will here be
here for 30 more seconds,
00:15:48.90\00:15:51.49
okay, just like this.
00:15:51.50\00:15:55.77
Just stay sitting,
all right, keep sitting,
00:15:55.78\00:16:01.57
we're sitting, we're
sitting, you're feeling it?
00:16:01.58\00:16:04.73
There's a burn in your quads,
00:16:04.74\00:16:06.16
the burn is awesome, yes, okay.
00:16:06.17\00:16:09.09
Very good, all right, stand up.
00:16:09.10\00:16:11.82
Feel good. All right.
00:16:11.83\00:16:13.13
Now those are chair
squats and as I said,
00:16:13.14\00:16:14.60
those are great exercises
along with sitting on the wall
00:16:14.61\00:16:18.11
that's fantastic.
00:16:18.12\00:16:19.46
Next we're going
to take our weights,
00:16:19.47\00:16:22.09
and we're going to
use some weights here,
00:16:22.10\00:16:25.98
and these are again,
00:16:25.99\00:16:27.07
lot of these
exercises involve lunging.
00:16:27.08\00:16:30.26
And lunges are some of the
most difficult things on knees
00:16:30.27\00:16:34.31
But it does not mean
that you cannot lunge,
00:16:34.32\00:16:36.45
all it means is
that, be very careful,
00:16:36.46\00:16:38.76
lunge in a shallow way.
00:16:38.77\00:16:40.51
And I'll show you that as well.
00:16:40.52\00:16:41.89
And these are
squatting with weights
00:16:41.90\00:16:44.74
and all we do is,
we go straight down
00:16:44.75\00:16:47.15
and stand up like this,
00:16:47.16\00:16:48.63
we'll squat
down with the weights
00:16:48.64\00:16:50.28
and comeback upon our
toes, okay, here we go.
00:16:50.29\00:16:52.37
Squat down like
a sitting position,
00:16:52.38\00:16:54.26
up on your toes, squat
down, good, up on your toes,
00:16:54.27\00:16:59.15
squat down,
good, up on your toes,
00:16:59.16\00:17:02.20
fantastic, down,
good, up on your toes,
00:17:02.21\00:17:05.53
fantastic, good, and all
the way up to the very top,
00:17:05.54\00:17:08.75
up on the toes,
down, keep a good posture,
00:17:08.76\00:17:11.57
slightly forward your chest,
don't lean over like that,
00:17:11.58\00:17:15.07
but in a good position
00:17:15.08\00:17:17.53
where your chest
is up a little bit,
00:17:17.54\00:17:19.28
up all the way, good, okay.
00:17:19.29\00:17:26.46
Okay, let's do
this two more times.
00:17:26.47\00:17:28.26
One and then
two, very good, okay.
00:17:28.27\00:17:33.54
Now we're gonna do
something call super skaters,
00:17:33.55\00:17:36.80
and with those they
don't have any weights,
00:17:36.81\00:17:40.64
so next up,
we'll do super skaters.
00:17:40.65\00:17:43.52
Super skaters look like this,
00:17:43.53\00:17:45.18
and I'll just do it to the side
00:17:45.19\00:17:46.43
and also to the front.
00:17:46.44\00:17:47.80
But from the side,
your right arm goes up
00:17:47.81\00:17:51.78
and your right leg goes back.
00:17:51.79\00:17:54.09
It's almost as if
you're speed skating.
00:17:54.10\00:17:56.99
You go up like this, and
we'll do it on the one side,
00:17:57.00\00:17:59.60
okay, down, go as
low as you can, okay,
00:17:59.61\00:18:06.64
good, right leg, back,
right hand forward, good.
00:18:06.65\00:18:14.17
That gives you balance
and strength on that thigh,
00:18:14.18\00:18:17.35
the one that standing still.
00:18:17.36\00:18:19.18
This--and boy
practice this, practice this,
00:18:19.19\00:18:22.17
this will make you strong.
00:18:22.18\00:18:25.96
Now get the leg
back as far as you can,
00:18:25.97\00:18:27.67
very good, guess you've
done little bit lower, good.
00:18:27.68\00:18:31.04
Can you feel that?
Yeah. Little bit lower.
00:18:31.05\00:18:32.73
It's hard for balance. Okay,
now let's try the left side.
00:18:32.74\00:18:35.18
We'll do the same
thing on left side.
00:18:35.19\00:18:36.22
Left hand comes up,
left leg goes back, okay.
00:18:36.23\00:18:38.67
And this is hard for
your balance Nancy, exactly.
00:18:38.68\00:18:41.21
So, but these are so good,
00:18:41.22\00:18:43.50
because they make
you so strong, okay.
00:18:43.51\00:18:45.35
I know, I've
experienced it myself, okay,
00:18:45.36\00:18:47.00
left arm--hand
up, left leg back,
00:18:47.01\00:18:50.04
left hand up, left leg back,
00:18:50.05\00:18:51.90
get used to do
this, get used to it.
00:18:51.91\00:18:53.78
Good. Down,
00:18:57.01\00:19:01.47
and down, good,
00:19:02.67\00:19:05.04
and down, good job.
00:19:05.05\00:19:07.78
Excellent, we're speed skaters,
00:19:07.79\00:19:11.80
and get that leg out
so it's way up the back,
00:19:11.81\00:19:14.29
balance
yourself, balance yourself,
00:19:14.30\00:19:16.97
leg goes out to the back, okay.
00:19:16.98\00:19:19.83
Two more times,
one, and two, good.
00:19:19.84\00:19:24.58
Okay, now grab
your weights again,
00:19:24.59\00:19:26.83
and this time we're
going to do reverse lunges,
00:19:26.84\00:19:31.47
reverse lunges.
00:19:31.48\00:19:33.52
And this reverse
lunge is like this,
00:19:33.53\00:19:35.94
looks like exactly what it says,
00:19:35.95\00:19:37.41
instead of going forward
in a lunge now you go back,
00:19:37.42\00:19:40.91
and up, down and
up, right leg first,
00:19:40.92\00:19:45.10
down and up, good, very good.
00:19:45.11\00:19:47.42
And now Tami, just
modify because I know
00:19:47.43\00:19:49.06
you have some difficulties
also with your knees, right?
00:19:49.07\00:19:52.27
So just modify, don't go so--
00:19:52.28\00:19:53.68
if you can just
do this, that's fine.
00:19:53.69\00:19:56.50
Just do that at home, okay.
00:19:56.51\00:19:58.94
That's much better
than injuring yourself.
00:19:58.95\00:20:01.46
Down, good,
down, and the weights,
00:20:01.47\00:20:07.59
and I'm so glad just had weights
00:20:07.60\00:20:09.00
because the weights
add intensity to this.
00:20:09.01\00:20:12.88
If you are doing
this for the first time,
00:20:12.89\00:20:15.07
please, please,
please, do not use weights,
00:20:15.08\00:20:18.75
do not use weights,
you get the same affect
00:20:18.76\00:20:21.93
without using any weights.
00:20:21.94\00:20:23.06
Two more times, one, two.
00:20:23.07\00:20:26.02
Let's switch to the
right side, left side.
00:20:26.03\00:20:28.13
All right, here we go.
00:20:28.14\00:20:30.37
Down, good, down, good.
00:20:30.38\00:20:35.53
Now when you come up
just come to your toe, okay.
00:20:35.54\00:20:38.16
Not a flat foot just the toe.
00:20:38.17\00:20:39.92
Good, very good, all right.
00:20:44.27\00:20:47.13
Okay. All right, two more times.
00:20:51.74\00:20:57.87
One, and two, good,
very good, all right.
00:20:57.88\00:21:04.81
Okay, now we're
gonna do a few side lunges,
00:21:04.82\00:21:09.25
and then I want to
get to the calf exercises.
00:21:09.26\00:21:11.60
Want to make sure we
do the calf exercises,
00:21:11.61\00:21:13.59
that's your favorite.
00:21:13.60\00:21:14.94
These calf exercises
will burn your calves,
00:21:14.95\00:21:17.65
but they will make you
have great looking calves.
00:21:17.66\00:21:20.34
So first, let's
do a side lunges,
00:21:20.35\00:21:23.23
side lunge is
exactly 90 degrees from you
00:21:23.24\00:21:27.23
and the power in these
move is coming back up,
00:21:27.24\00:21:31.23
it's like this,
just look at this,
00:21:31.24\00:21:32.91
you go out to the
side and explode back up,
00:21:32.92\00:21:35.89
don't touch the floor
and go out to the side
00:21:35.90\00:21:37.95
and explode back
up, okay, let's do it,
00:21:37.96\00:21:40.12
out to the side,
explode up, go out to the side,
00:21:40.13\00:21:44.35
explode up, good, very
good, out, explode up, good,
00:21:44.36\00:21:48.71
out, explode up, good.
00:21:48.72\00:21:54.32
Twice more. Good.
00:21:54.33\00:21:59.09
Now let's
do--oh, that's our twice?
00:21:59.10\00:22:00.80
No, yes, I was excited.
00:22:00.81\00:22:04.78
It's time for the calves.
00:22:04.79\00:22:06.12
Okay, let's do our
left side, and same thing,
00:22:06.13\00:22:10.32
out to the side, and explode up,
00:22:10.33\00:22:13.32
out, explode up, keep
your arms to your sides.
00:22:13.33\00:22:16.64
Good. You're like
machines, I tell you machines.
00:22:20.22\00:22:27.08
Good, and again,
when you're doing this,
00:22:27.09\00:22:30.21
if all you can do, out
to the side a little bit
00:22:30.22\00:22:31.64
and come back,
just do that, okay.
00:22:31.65\00:22:33.96
Don't go all the
way out like that.
00:22:33.97\00:22:35.77
I like to make a
big movement because
00:22:35.78\00:22:38.59
I had so many
difficulties, I'd to practice.
00:22:38.60\00:22:41.30
I love this exercises.
00:22:41.31\00:22:44.27
And if you had knee problems,
00:22:44.28\00:22:45.40
you know exactly what I
mean, how terrible it can be.
00:22:45.41\00:22:49.58
Okay, last time,
okay, now it's my favorite,
00:22:49.59\00:22:54.56
let's all stand
in a line together.
00:22:54.57\00:22:56.68
These are calf raises,
and these are for your calves
00:22:56.69\00:23:00.31
and what we'll do
is, we will do 15 slow,
00:23:00.32\00:23:04.38
in a position
initially like this,
00:23:04.39\00:23:06.63
with our feet like this, out,
00:23:06.64\00:23:09.39
and then we will do
the position like this,
00:23:09.40\00:23:11.38
straight and then the
position like this, okay.
00:23:11.39\00:23:15.79
Let's go, all right, out.
00:23:15.80\00:23:18.42
Calf raises up, up
and down, 15 times.
00:23:18.43\00:23:21.61
I hope I can count.
00:23:21.62\00:23:23.68
Slowly, three, four,
00:23:23.69\00:23:26.66
good, five, six, seven,
00:23:26.67\00:23:31.95
now the knees, they
wanted-- keep counting Nancy,
00:23:31.96\00:23:34.63
you feel wanna drift
in, don't let them drift,
00:23:34.64\00:23:37.64
keep them so they go
in this direction, okay.
00:23:37.65\00:23:40.01
Lift high, what
number, we're 13, okay.
00:23:40.02\00:23:43.14
Thirteen, ah.
Fourteen, good, 15,
00:23:43.15\00:23:46.11
ten fast, one, two, three, four,
00:23:46.12\00:23:49.62
five, six,
seven, eight, nine, ten,
00:23:49.63\00:23:53.29
okay, straight to hip.
00:23:53.30\00:23:55.46
Okay, we do 15 slow,
00:23:55.47\00:23:57.74
up, two, three, four,
00:23:57.75\00:24:05.73
five, six, seven, eight,
00:24:05.74\00:24:13.38
nine, ten, eleven,
00:24:13.39\00:24:17.92
I saw that, 2, 13, up high,
00:24:17.93\00:24:23.64
14, 15, tippy toes.
00:24:23.65\00:24:25.89
Now fast, explode
up, two, three, four,
00:24:25.90\00:24:29.74
five, six, seven, eight, ouch!
00:24:29.75\00:24:33.23
Ten, ah! Do you
feel that? I did, I did.
00:24:33.24\00:24:36.47
The worst is yet to come.
00:24:36.48\00:24:39.05
All right, the worst is
yet to come. Here we go.
00:24:39.06\00:24:40.95
Okay, now we're going
to put our toes like this.
00:24:40.96\00:24:42.98
This is really
where you tone with...
00:24:42.99\00:24:44.37
Pitch in toed.
Yeah, you pitch in toed.
00:24:44.38\00:24:46.31
Your feet wanna
naturally just drift back in,
00:24:46.32\00:24:49.41
don't cheat keep them
apart, okay, here we go.
00:24:49.42\00:24:51.55
15 slow. One, yeah,
00:24:51.56\00:24:55.16
two, three, four,
00:24:55.17\00:25:00.38
five, six,
seven, eight, up high,
00:25:00.39\00:25:07.23
nine, ten, tippy toes,
00:25:07.24\00:25:10.44
11, 12, 13, 14,
00:25:10.45\00:25:17.66
15, fast, ten,
00:25:17.67\00:25:20.21
two, three,
four, five, six, seven,
00:25:20.22\00:25:25.04
eight, nine, ten.
00:25:25.05\00:25:29.66
I won't be able to walk again.
00:25:29.67\00:25:31.39
That's really
good for your calves,
00:25:31.40\00:25:32.59
we'll stretch--we'll
stretch the calves out,
00:25:32.60\00:25:35.21
out to little bit.
00:25:35.22\00:25:36.59
There's one other
thing, I want to sneak in here,
00:25:36.60\00:25:38.70
and that's what
we call an Iso lunge,
00:25:38.71\00:25:40.93
where your back leg is moving
but the front leg is stable.
00:25:40.94\00:25:44.17
So you have one
leg out like this,
00:25:44.18\00:25:45.69
you're down like this,
and you just roll up and back,
00:25:45.70\00:25:49.51
up and back, up, okay,
00:25:49.52\00:25:53.17
and this is really
good for your legs,
00:25:53.18\00:25:56.23
lots of the muscle
groups, up on your toe and back,
00:25:56.24\00:26:00.63
up on the toe, up on the toe,
00:26:00.64\00:26:03.67
good, up on the toe, okay.
00:26:03.68\00:26:09.06
All right, let switch
sides, okay, same thing,
00:26:09.07\00:26:13.37
leg is out, we're
just gonna only move
00:26:13.38\00:26:15.25
just with our toe
pushing forward on the toe,
00:26:15.26\00:26:17.92
and all this just to
strengthen your foundation,
00:26:20.37\00:26:23.78
to make you more secure,
00:26:23.79\00:26:25.36
more balanced, free from injury,
00:26:25.37\00:26:28.77
injuries still come
on to lower extremities.
00:26:28.78\00:26:31.99
You know and so
just to get us free
00:26:32.00\00:26:33.53
from any kind of
injury, all right.
00:26:33.54\00:26:37.43
Okay, let's do a
little bit of cool down
00:26:37.44\00:26:42.16
and the way to really
stretch out the calf muscles,
00:26:42.17\00:26:45.59
let's just do
that 'cause the calf
00:26:45.60\00:26:47.03
seem to be about
the worst, right.
00:26:47.04\00:26:48.62
Yes. Let me just really quickly,
00:26:48.63\00:26:49.99
just have you this at home,
00:26:50.00\00:26:51.05
continue to this
while we do something else.
00:26:51.06\00:26:53.81
But you'll just get down
on your fingers like this,
00:26:53.82\00:26:56.77
put your knees out
and do the press the heel
00:26:56.78\00:26:59.67
into the ground.
00:26:59.68\00:27:01.13
Press the heel, that
feels great after this.
00:27:01.14\00:27:03.89
Press the heel into the ground,
00:27:03.90\00:27:05.74
press the heel into the ground,
00:27:05.75\00:27:07.88
press and press and
press, both feet down, press.
00:27:07.89\00:27:14.87
Okay, now walk your fingers in,
00:27:14.88\00:27:16.96
walk in and roll up very slowly
00:27:16.97\00:27:20.84
and come to the middle.
00:27:20.85\00:27:23.25
I really hope it has to be
just cool down a little bit,
00:27:23.26\00:27:27.61
that you have
gotten some exercises
00:27:27.62\00:27:30.69
that can help you at home,
00:27:30.70\00:27:32.64
as you seek to
strengthen your foundation,
00:27:32.65\00:27:34.91
your legs, your thighs,
all parts of your thighs,
00:27:34.92\00:27:38.15
the inner thigh, the hamstrings,
00:27:38.16\00:27:40.64
the quadriceps, even
your calves and your feet,
00:27:40.65\00:27:43.20
the muscles in your feet,
00:27:43.21\00:27:44.51
the exercises that we just did.
00:27:44.52\00:27:46.78
And my prayer for you that
is that as you exercise daily,
00:27:46.79\00:27:50.89
that you'll become
stronger physically every day,
00:27:50.90\00:27:53.83
more secure every
day and free of injury,
00:27:53.84\00:27:57.97
and in awesome health.
00:27:57.98\00:27:59.65
Thank you for joining us,
00:27:59.66\00:28:01.08
may God richly
bless you. Bye-bye.
00:28:01.09\00:28:04.32