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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Today on Body & Spirit,
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we're going to
jump start your heart.
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Hi, welcome to Body & Spirit.
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I am your host
today Andi Hunsaker.
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I'm a physician from Boston.
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I have two wonderful
friends with me today.
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I'd like to introduce
you first to Nancy Diaz.
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Hi. Great friend from Portugal
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and she has just been
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such an
encouragement and a help to us.
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Welcome, Nancy.
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And of course my twin sister
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without which I would
not be where I am today,
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Lyndi Schwartz and she is
also a physician from Ohio.
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Today, we're going to
quick start your heart
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with a fast-paced
cardiovascular exercise.
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But before we begin, I'd
like to begin with a text.
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We love to have our
devotions in the morning
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and then continue
on with an exercise.
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And so our text today
is taken from Romans 15:13,
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"May the God of hope
fill you with all joy
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and peace as you trust in him,
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so that you may
overflow with hope by the power
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of the Holy Spirit." Amen.
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We hope that that text
brings you joy today and hope
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because we are much
bigger than ourselves,
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we've a God who loves
us and is looking after us.
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And so today we'd like to
begin with a little warm up
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and we're going to have kind of
a quick cardiovascular warm up,
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but we're gonna begin by getting
some oxygen before we begin.
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Let's spread our legs
nice and comfortably wide.
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And we'll inhale
up and pull down.
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Inhale up, pull down,
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inhale up and pull
down, inhale up and pull down.
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Now we'll bring our--
keep our legs as they are
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and we'll punch our
arms overhead and just squat.
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And this way we're
gonna do two things,
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we'll
flex--stretch our hamstrings
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and we'll stretch our
back again and up and down.
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And stretch that back
nicely because as we do this
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we're gonna go into a kind of
a quick cardiovascular warm up.
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Okay, now round
your back a little bit up
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and round your
back a little bit,
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stretch your back down and up.
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Once more punch up and down.
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Now let's go to this
side as a bob and weave,
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okay? Very good.
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Welcome to our program today.
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We hope that you
have a fun time with us
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because we're
gonna have a blast.
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All right, I think we're all
in sync. So let's add an arm.
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We'll just make a
hook with our arm.
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And we'll do this
four times beginning now.
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One, three, four, and a sweep
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and a hook for four and a sweep.
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And a hook and what
we're doing is in a sweep,
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we're just
getting nice and warm.
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And a hook and a sweep.
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Okay, now we're gonna
step toward rear, okay.
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Very good. Here we go.
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And this will just
get us nice and warmed up
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and we're going to use
our arms in just a moment.
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As soon as you see
what the foot motion is.
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My leg is going
behind the front leg
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so left leg behind,
right leg behind, left behind,
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and right behind. Very good.
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So once you have
that, keep your right arm up
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and I'll tell you when to
make your right arm go down.
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Now down. This is what
you're gonna look like.
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Let's go to the left.
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I wanted to see how I have
my arm and my legs positioned.
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We'll go slowly
to the other side.
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The right leg is behind.
The right arm is in front.
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We'll do slowly on this
side and now we'll pick it up.
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Very good.
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We're engaging our
entire body as we warm up.
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There's still just the warm up
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and this you'll see
again a little later
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in a much faster
with a little hop.
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This is still just a
warm up. Good, all right.
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Let's put our feet apart
a bit and we want to squat
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and stand and then
squat and lift the knee.
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Let's go
squat-- squat and stand,
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squat lift the right leg,
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squat and stand,
squat lift the left knee.
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Stand, now we'll just alternate
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and squat and lift
and squat and lift.
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We're just getting some
strengthening to the legs
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because we're gonna be using
a lot of leg strength today.
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We're gonna get ready
for our weight segment
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and for our skiing segment.
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Now we'll squat
and kick the left,
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squat kick the right,
squat kick and squat and kick,
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squat and kick, and kick. Great.
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Now let's just
stretch our back out
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one last time
before we do some weights.
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We'll just bend
over, arch the back,
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and then make it go
down again and arch.
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Now we're going to
get ready for some lunges.
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Let's get our weights
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and when you use weights that
helps elevate your heart rate.
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Thank you. And
what we're going to do
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as they're getting
their weights ready,
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we're going to step
behind and come up and kick.
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Behind and kick.
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You're just adding
the weights for this.
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Behind and kick and
then we'll switch legs
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and we'll just do
this a few times, good.
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Now what we're going to do then
is we're going to use our arms.
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Now we'll bring the arms up
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when the leg is
down to our shoulders
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when we stand up to kick
we'll bring the weights down.
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We'll do this
four times on each side
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and then we'll change.
All right, so back and out,
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two and three
and four and standup.
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The other side
and back and down.
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This is two,
three, and four standup.
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Back and two and
three and four standup.
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Last time the other side back
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and back and three, and two.
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Great, hope you like to ski
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because we're gonna do
a skiing move right now
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and as you see
when you use weights,
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you can get really out
of breath very quickly.
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Are we ready to go skiing? Yes.
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It's cold
outside, let's go skiing.
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First we'll get the leg motions.
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Then we'll get at other
pose, okay, to the right.
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Okay, at the pose, at the pose.
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You're skiing down the hill.
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You're
hotdogging it, down the hill
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and get ready for this
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because after I
begin counting to eight
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I just want to make
sure everybody has the motion
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and the pose.
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We're gonna pull
it down, pull it down.
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But can we just go
off the chair lift.
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And we're trying to
get to the top of the hill
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and we're gonna
hotdog it on one leg
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and then on two legs.
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You know how
that's going to work?
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Uh, I don't know.
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Okay, we'll get ready
as soon I begin to count.
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So one, two, three, four,
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five, six, seven, eight
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and hop to one,
two, three, four,
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five, six,
seven, eight. Both legs.
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We're hotdogging
it. Three, four, five,
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I think that's six, seven, eight
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and step it out,
step it out, step it out,
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step it out, step it out.
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We're gonna go up again
so don't get too relaxed.
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We're keeping
skiing. It's a nice day,
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bright, bright white snow
and one, two, three, four,
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five, six, seven,
eight and bring it to hop.
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Two, three, four,
five, six, seven, eight,
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and both legs, and
both legs, and both legs,
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and both legs, and
both legs. This is so fun.
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We'll do 16 of these. Sixteen?
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It's a wonderful day.
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We don't want to
crash into anybody
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at the end of a slope
and the lodges in view.
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So walk it out. And four,
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three, two,
one, and walk it out,
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walk it out. Walk it out.
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You know we came
from the West Indies.
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Oh, that's good. That's good.
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And there was no
snow there obviously,
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but we said to my parents.
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We said, look what the
do in the U.S. they ski.
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So my parents let
us ski. It's wonderful.
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Nice time to fellowship.
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All right. Good,
let's bring it down.
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And we'll get our weights again.
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We'll get our weights.
Let's get the 8-pound weights.
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One each? One
side? One each one side.
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And we're gonna
do some balancing
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with that 8 pound
weight and just keep moving.
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You don't want your
heart rate to get down.
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There. Great, thank you.
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Take your weight
in your right arm
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and hopefully we'll be
able to have a balance.
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In this exercise,
it's very important
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to engage your core
look at one spot on the floor
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as you bring the weight back.
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We'll practice
with both feet together.
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We'll just go three
times and then we'll pulse it.
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So one forcefully, two, three,
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and one, two short ones, three.
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And then again,
two, three, and pulse.
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One, two, three
and one, two, three.
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Now put your right leg
back. We'll do the same thing
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and then we'll take
the foot off the floor.
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If you do not feel comfortable
lifting your leg above the floor
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and doing this exercise
just put them both back down.
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So one, two, three,
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one--and begin to take
your leg up off the floor.
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One, two, three, and pulse it.
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Two, three, and one.
Two, three, and pulse it.
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And one, two,
three, and pulse it.
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Very good.
Excellent. You did a great job.
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You look great out there. Okay.
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Let's go to the other
side, we'll do the same thing.
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The other side. We've
two sides, unfortunately.
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All right, so
we'll do this side also.
00:10:56.83\00:10:58.40
Same thing we'll begin
with both legs together
00:10:58.43\00:11:00.03
and pulse it, one,
two, three, and pulse.
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And pulse, one,
two, three, and pulse.
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Put that left leg behind
you. We'll do the same thing.
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Three, two, one, and pulse.
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Pick that leg off the
floor. Two, three, and pulse.
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And one, two, three, and pulse.
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And one, two,
three, and pulse it.
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Excellent. Very good.
00:11:32.13\00:11:34.23
Now, we're gonna
take our 5-pound weights
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and what I'm gonna do is
I'm gonna run this through
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with you without weights first.
00:11:39.16\00:11:40.90
We're gonna go to the
side here and standup.
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We can go and
then we'll kick back.
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Three, all right, great.
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Thank you, ooh, you can
lift all sorts of weights.
00:11:49.20\00:11:51.09
Now go to the side
with our arms down first.
00:11:51.12\00:11:53.76
We'll just practice going
to the side and come back up.
00:11:53.79\00:11:56.22
Out to the side come back
up, out to the side, back.
00:11:56.25\00:12:00.53
Now we're gonna put
our arms up like this now
00:12:00.56\00:12:02.65
and we may kick
them back, all right.
00:12:02.68\00:12:04.51
So out to the side,
one, two, three, and up.
00:12:04.54\00:12:10.48
And one, two, three, and up.
00:12:10.51\00:12:15.58
And one, two, three, and up.
00:12:15.61\00:12:19.84
Now we'll go single
for five times, all right.
00:12:19.87\00:12:21.87
Out this way, one, two, three,
00:12:21.90\00:12:25.16
four, five, and up again.
00:12:25.19\00:12:28.80
One, two, three,
four, five, and up.
00:12:28.83\00:12:33.88
Next side, that went so nicely.
00:12:33.91\00:12:36.03
We'll just begin immediately
with the weights behind us.
00:12:36.06\00:12:39.71
So one, two, three, and up.
00:12:39.74\00:12:43.73
Again one, two,
three, and up again.
00:12:43.76\00:12:49.14
Next time we'll do
singles and up singles.
00:12:49.17\00:12:53.41
One, two, three,
four, five, and up.
00:12:53.44\00:12:58.37
Again one, two,
three, four, five, and up.
00:12:58.40\00:13:04.00
Very good. Let's
do our next segment.
00:13:04.03\00:13:07.08
Next up--put these
behind you there. Great.
00:13:07.11\00:13:13.51
Next up, we're going
to do something very fun
00:13:13.54\00:13:18.85
that will use what
we began with before.
00:13:18.88\00:13:22.82
So we'll begin with a
side tilt, let's do this.
00:13:22.85\00:13:27.37
And then we're gonna add a hop.
00:13:27.40\00:13:29.16
All right, add a hop.
00:13:29.19\00:13:33.13
Have fun with it, have fun.
00:13:33.16\00:13:35.74
Now when you have this,
we're gonna add our arms.
00:13:35.77\00:13:38.50
All right and
with our fists. Good.
00:13:38.53\00:13:43.24
Now fist the next
time you come to the right.
00:13:43.27\00:13:46.09
One, two, out in front.
00:13:46.12\00:13:49.34
Good, we'll do
this for few times
00:13:49.37\00:13:51.99
and then we'll go overhead.
00:13:52.02\00:13:53.75
All right, overhead next, good.
00:13:57.06\00:14:01.57
Make sure to hop if you can.
00:14:01.60\00:14:02.97
If you cannot,
just stay down low.
00:14:03.00\00:14:05.56
I'll stay down low
just to show a little bit.
00:14:05.59\00:14:07.07
You'll stay down--my
sister will stay down low.
00:14:07.10\00:14:08.86
A little bit. A little bit,
00:14:08.89\00:14:10.83
she is having fun
being at high. Yeah.
00:14:10.86\00:14:12.77
All right, let's
hook it now, hook.
00:14:12.80\00:14:14.90
This will be a fun exercise.
00:14:17.95\00:14:20.22
It brings out the kid
in all of us, like to hop.
00:14:20.25\00:14:24.94
Most kids like hopping around.
00:14:24.97\00:14:29.90
Good, now let's
go to the floor low,
00:14:29.93\00:14:35.66
leap up and punch the floor.
I'll modify for a little bit.
00:14:35.69\00:14:40.33
Modify for a bit, my
sister will and punch the floor
00:14:40.36\00:14:43.50
and punch the
floor, and punch the floor,
00:14:43.53\00:14:46.76
and punch and punch and
back to the side, up the front.
00:14:46.79\00:14:50.92
Very good.
00:14:50.95\00:14:52.52
All right, so we
come to the center
00:14:55.32\00:14:57.77
and we'll pump our calves.
00:14:57.80\00:14:59.51
You should be
breathless. We are.
00:15:03.96\00:15:07.20
obviously if
you're not breathless,
00:15:07.23\00:15:09.55
check your pulse.
We're breathless and--
00:15:09.58\00:15:10.95
Have someone check it for you.
00:15:10.98\00:15:12.35
Blowing. All right, arms out
00:15:12.38\00:15:15.91
and together.
00:15:15.94\00:15:17.38
Very good, arms together.
00:15:21.68\00:15:25.86
You know, the one we just
did, we could do that again.
00:15:25.89\00:15:29.23
All right, all
right, let's run this out.
00:15:29.26\00:15:32.91
Okay, we'll begin
again, lunge to this side
00:15:32.94\00:15:34.95
and one, two,
and out to the side.
00:15:34.98\00:15:40.15
Good and overhead.
00:15:44.48\00:15:47.34
Overhead, overhead, overhead.
00:15:47.37\00:15:49.80
And hook it.
00:15:52.34\00:15:53.71
You can do anything
you want with your arms.
00:15:55.63\00:15:57.48
The important
thing is to keep moving
00:15:59.29\00:16:01.40
upper extremities
and lower extremities.
00:16:01.43\00:16:04.88
And down to the floor.
00:16:04.91\00:16:08.24
Punch the
floor, punch the floor,
00:16:08.27\00:16:11.16
and punch the
floor. And punch the floor.
00:16:11.19\00:16:17.49
Okay, let's go
without arms for a while.
00:16:17.52\00:16:22.31
And just get our
heart rate down a little bit
00:16:22.34\00:16:24.59
and then we'll do what
we call a hamstring curve.
00:16:24.62\00:16:29.79
And then we'll also
work our gluteus maximus,
00:16:29.82\00:16:34.64
medius, and minimus
muscles. All of them.
00:16:34.67\00:16:39.28
Okay, let's stop
there. All right.
00:16:39.31\00:16:43.52
So actually instead of
bringing our heart rate up,
00:16:43.55\00:16:46.28
we'll do a little V step
00:16:46.31\00:16:47.68
we'll place a
basketball between.
00:16:47.71\00:16:49.31
All right, we're
gonna play tires.
00:16:49.34\00:16:50.71
We're gonna go the
motion is like this,
00:16:50.74\00:16:52.11
watch my feet and make a
V and back narrow and wide
00:16:52.14\00:16:58.87
but we won't do at this space.
00:16:58.90\00:17:00.60
We'll walk it out.
You can walk it out.
00:17:00.63\00:17:02.12
If you need to walk it
out, walk it out like this.
00:17:02.15\00:17:05.89
But what we're going to do
00:17:05.92\00:17:08.75
is we're gonna
run like its tires.
00:17:08.78\00:17:10.15
All right, ready, girls.
So one, two, we'll do twice
00:17:10.83\00:17:15.64
and we'll shoot a basket,
and shoot a basket all right.
00:17:15.67\00:17:18.31
Okay, we got it,
okay. One, we'll do twice.
00:17:18.34\00:17:20.91
One, basket, basket,
00:17:20.94\00:17:25.78
one, two, basket and basket.
00:17:25.81\00:17:27.18
One, get your
knees as high as you can,
00:17:32.00\00:17:35.29
basket, basket,
00:17:35.32\00:17:38.14
one, two, basket, basket.
00:17:38.17\00:17:39.54
Again, good.
00:17:44.34\00:17:51.98
Have fun with this.
00:17:52.01\00:17:56.06
Very good, basket.
00:17:56.09\00:17:58.08
Tires now basket and reach high.
00:17:58.11\00:18:05.07
I don't know if we'll ever make
any team, but we're gonna die
00:18:05.10\00:18:10.98
trying. I know
we won't. Very good.
00:18:11.01\00:18:15.95
Okay, now let's
rise our hamstrings.
00:18:15.98\00:18:18.51
We begin by going
to the right like this.
00:18:18.54\00:18:20.45
And pull it, and pull it.
00:18:20.48\00:18:22.85
So then when we get this down,
00:18:22.88\00:18:26.18
you just take your
leg out to the side
00:18:26.21\00:18:28.49
then you kick it up
towards your glutes,
00:18:28.52\00:18:32.19
just kick it up
towards your glutes.
00:18:32.22\00:18:35.21
Again, your heart
rate should be up,
00:18:35.24\00:18:37.08
but you should be
able to be, able to speak.
00:18:37.11\00:18:40.92
All right, in any exercise,
00:18:40.95\00:18:43.43
you should
always be able to speak.
00:18:43.46\00:18:44.90
Now do four singles
00:18:44.93\00:18:46.58
and then we'll do
four doubles on each side.
00:18:46.61\00:18:49.03
Okay. So you ready?
00:18:49.06\00:18:52.03
One, two, three,
four. One, three.
00:18:52.06\00:18:58.99
One, two, three,
now left side for four.
00:18:59.02\00:19:05.72
One, two, three,
four, and right side.
00:19:05.75\00:19:12.57
One, two, three,
four, and left side.
00:19:12.60\00:19:16.66
Oh, your right side.
00:19:16.69\00:19:22.24
And right side.
Okay, no mistakes.
00:19:22.27\00:19:25.35
And then left side. One.
00:19:25.38\00:19:30.27
Now what we're gonna do
we're gonna do singles again
00:19:30.30\00:19:32.51
and then we're
gonna do our gluteus.
00:19:32.54\00:19:35.90
Turn to the right.
00:19:35.93\00:19:37.42
What I want you to do
you're gonna work your gluteus
00:19:37.45\00:19:39.42
just put your hands at
your hips and go like this.
00:19:39.45\00:19:42.64
Now you can add arms, but
that's a little confusing.
00:19:46.29\00:19:48.43
So we'll keep it here for today.
00:19:48.46\00:19:50.40
Next up,
00:19:53.38\00:19:56.85
okay, let's do the hamstring
curve and go to the other side.
00:19:56.88\00:19:59.48
One, two, three,
four, to the left
00:19:59.51\00:20:05.93
and we're gonna do four
more. This is for the gluteus.
00:20:05.96\00:20:08.37
For the gluteus. To
defend your gluteus.
00:20:08.40\00:20:10.25
Yeah. Okay, one,
two, three, four,
00:20:10.28\00:20:14.83
and hamstring
curve. And gluteus.
00:20:14.86\00:20:21.30
And hamstring curve and gluteus.
00:20:21.33\00:20:27.71
Hamstring curve and gluteus
00:20:27.74\00:20:33.64
and hamstring curve and gluteus.
00:20:33.67\00:20:40.04
And just stay here
and we'll bring it down.
00:20:40.07\00:20:43.39
Oh, heart rate is up.
Yeah, heart rate is up.
00:20:43.42\00:20:46.87
We'll do another weight segment
00:20:46.90\00:20:48.46
and we're gonna
get 5-pound weights.
00:20:48.49\00:20:50.53
And again use very low
weights for this segment
00:20:50.56\00:20:53.58
3 to 5-pound
weights will do just fine.
00:20:53.61\00:20:56.52
All right. Here.
00:20:56.55\00:20:58.03
Ooh, thank you, my
dear, that's right.
00:20:58.06\00:20:59.77
Or may even here.
00:20:59.80\00:21:01.67
Now, we're gonna
just lunge in front
00:21:01.70\00:21:03.73
then we'll add the
weights. All right?
00:21:03.76\00:21:05.49
Right leg first. All
right and change legs.
00:21:05.52\00:21:09.91
Oh, did change my leg.
00:21:09.94\00:21:12.36
And we're gonna
add weights very soon
00:21:15.64\00:21:17.09
here we go and row over
to the front and make shape.
00:21:17.12\00:21:22.05
Put the weights out strong.
00:21:22.08\00:21:23.90
Put the weights
out strong, out strong,
00:21:23.93\00:21:26.30
bring them back, out
strong and bring them back,
00:21:26.33\00:21:29.10
out strong and bring them back.
00:21:29.13\00:21:32.41
Out strong and bring them back.
00:21:32.44\00:21:34.52
All right, very
good. You're sweating.
00:21:38.73\00:21:43.86
All right. Now we're
going to do another sequence.
00:21:43.89\00:21:50.88
It involves a
little bit of kicking.
00:21:50.91\00:21:52.85
Pick up kicking
because Nancy loves to kick.
00:21:52.88\00:21:54.43
She is the pro-kicker. Yeah.
00:21:54.46\00:21:56.62
All right, so
we're gonna tap here
00:21:56.65\00:21:58.35
and then kick that way
and then we'll add an arm.
00:21:58.38\00:22:00.37
All right, so keep patting okay.
00:22:00.40\00:22:02.62
Tap, tap,
00:22:02.65\00:22:06.21
tap, tap,
00:22:06.24\00:22:07.61
when you feel comfortable
00:22:11.08\00:22:12.94
the same leg that's tapping
use that same arm to punch.
00:22:12.97\00:22:18.02
So tap now tap, punch. Okay.
00:22:18.05\00:22:22.97
And we can turn
to the other side,
00:22:30.76\00:22:32.67
but before we
turn to the other side
00:22:32.70\00:22:34.29
make a good lunge with
the back leg, big lunge,
00:22:34.32\00:22:36.70
go deep, go deep.
00:22:36.73\00:22:39.25
Go deep, deep, deep, good.
00:22:39.28\00:22:44.92
Now let's just bring it back up.
00:22:44.95\00:22:46.55
Just like this.
You're gonna get cool down,
00:22:46.58\00:22:50.55
we can go. That's lot of work.
00:22:50.58\00:22:52.79
Lot of work. It
pretty gets to our paces.
00:22:52.82\00:22:54.85
That's right. Are we
paying for this class?
00:22:54.88\00:22:57.90
Believe we.
Finishing strong. If we can.
00:22:57.93\00:23:01.59
We're gonna
finish strong all right.
00:23:01.62\00:23:03.56
Tap, kick. No more break
for you people. Tap, kick,
00:23:03.59\00:23:08.01
now punch, punch,
punch, punch, punch.
00:23:08.04\00:23:15.18
It helps if you lean
over, you get a higher kick.
00:23:15.21\00:23:19.00
Don't just throw
your leg out aimlessly.
00:23:19.03\00:23:21.76
Because you're gonna
damage your hamstring.
00:23:21.79\00:23:23.76
At least from the knee.
00:23:23.79\00:23:25.18
All right, very good.
00:23:30.43\00:23:31.96
Now just jump
the floor, no break.
00:23:31.99\00:23:34.34
No break, oh-- Don't fall out.
00:23:34.37\00:23:36.84
Let's jump rope.
00:23:36.87\00:23:39.37
Jump rope. We did
this when we were kids.
00:23:39.40\00:23:41.25
We know how to be kids
again, just jump some rope,
00:23:41.28\00:23:43.50
jump some rope, jump some rope.
00:23:43.53\00:23:45.65
It's amazing I can
jump rope with no rope,
00:23:45.68\00:23:48.78
no rope. Just jump.
00:23:48.81\00:23:51.31
All right, very nice.
00:23:55.23\00:23:57.93
Now we're gonna do something
00:23:57.96\00:23:59.35
that is going to help
strengthen all the muscles
00:23:59.38\00:24:02.70
around your pelvis, your glutes,
00:24:02.73\00:24:05.17
hamstrings, quads, everything.
00:24:05.20\00:24:08.73
It's called the quad star.
00:24:08.76\00:24:10.88
I'll show you--as they continue
moving watch my feet closely--
00:24:10.91\00:24:16.50
She can't see us back here.
00:24:16.53\00:24:18.15
From side,
back, this way, front,
00:24:18.18\00:24:21.61
side, back. Okay,
girls, let's join me.
00:24:21.64\00:24:23.91
One side, back, and
front, side, back, and front.
00:24:23.94\00:24:28.75
This exercise I was given
when I ruptured my hamstring.
00:24:32.26\00:24:37.21
I think we've had
every injury known to man.
00:24:37.24\00:24:38.77
We've every injury known to man,
00:24:38.80\00:24:41.32
but we take a
looking and keep on ticking.
00:24:41.35\00:24:44.20
Add a hop, add a hop.
00:24:47.46\00:24:52.68
Add a hop, add a hop, add a hop.
00:24:52.71\00:24:59.81
Now we're gonna go
to those rare things
00:25:02.38\00:25:05.87
that we talked about before that
we're gonna do little faster.
00:25:05.90\00:25:09.02
So let's just
cool down a little bit
00:25:09.05\00:25:11.10
and then we're gonna add
a hop. Let's step behind.
00:25:11.13\00:25:13.25
All right, add a hop, add a arm.
00:25:17.41\00:25:23.35
Very nice. Little
free, carefree, carefree.
00:25:26.68\00:25:33.64
Skipping by the wake.
00:25:33.67\00:25:35.22
Make sure you breath.
00:25:41.33\00:25:43.11
Okay. Good. Now we're
gonna just do a little cool down
00:25:43.14\00:25:47.48
because our heart
rates are way high,
00:25:47.51\00:25:49.52
I'm sure yours is also.
00:25:49.55\00:25:51.26
And we're just
going to cool down a bit
00:25:51.29\00:25:54.54
and we're also going to
work our waist a little bit.
00:25:54.57\00:25:57.41
We'll take some
5-pound weights just one each
00:25:57.44\00:26:00.83
and we'll just do some
side to side twist with that
00:26:00.86\00:26:03.68
as we warm down.
00:26:03.71\00:26:06.63
Just put your right leg forward,
00:26:06.66\00:26:08.93
and just put the
weight out in front of you
00:26:08.96\00:26:11.30
and turn to the right
00:26:11.33\00:26:13.77
and then front to
the left and back front
00:26:13.80\00:26:18.37
and make sure you
squeeze your glutes
00:26:18.40\00:26:21.00
and hold your stomach in.
00:26:21.03\00:26:23.14
Okay, you don't want to
turn like this. That's not it.
00:26:23.17\00:26:27.50
You hold the body forward
and move and forward and move.
00:26:27.53\00:26:32.00
Change sides and the weight
out front to the left side
00:26:32.03\00:26:36.31
when the leg is bent to
the left and to the right,
00:26:36.34\00:26:41.38
to the left to the right.
00:26:41.41\00:26:44.37
Now dip it down besides
like you're rowing a boat.
00:26:44.40\00:26:46.75
Okay, row to the left,
good and row to the right.
00:26:46.78\00:26:50.84
And row to the left
and row to the right,
00:26:50.87\00:26:54.33
and row to the left
and row to the right.
00:26:54.36\00:26:57.05
It reminds me of our next
leg of white water rafting days.
00:26:57.08\00:27:01.15
We really did, and to the left,
00:27:01.18\00:27:04.54
to the right, to
the left, to the right.
00:27:04.57\00:27:09.07
All right good.
Let's put those back.
00:27:09.10\00:27:11.14
And let's just
stretch our quads.
00:27:11.17\00:27:13.86
This muscle is
one that's often sore
00:27:13.89\00:27:15.78
at the end of a good workout.
00:27:15.81\00:27:18.36
So just hold your,
00:27:18.39\00:27:19.79
you can use two
hands to hold your leg up,
00:27:19.82\00:27:22.00
or you can use a
chair, or imaginary chair.
00:27:22.03\00:27:24.64
Let's do the
other side, all right
00:27:24.67\00:27:27.85
and just hold it
there and hold it.
00:27:27.88\00:27:32.21
We're so happy
that you joined us today
00:27:32.24\00:27:34.97
to work out.
00:27:35.00\00:27:37.13
We trust that your joy has been
full today as you've worked out
00:27:37.16\00:27:43.39
and that your trust in the
Lord will be magnified today.
00:27:43.42\00:27:47.76
Because we know
that He is trustworthy.
00:27:47.79\00:27:50.93
Take it out and in.
Let's just walk it out.
00:27:50.96\00:27:55.00
So may God richly bless
you and enrich your lives.
00:27:55.03\00:27:59.03
Have a wonderful day. Goodbye.
00:27:59.06\00:28:01.47