- 7 months ago
TV DRAMA
Category
😹
FunTranscript
00:01:32Now give me some.
00:01:33One, two, three, four, five, six, seven, four.
00:01:37Focus point.
00:01:38You better have a focus point.
00:01:41Come on.
00:01:42There you go.
00:01:43There you go.
00:01:44You believe in yourself, you hold on to everything.
00:01:47Focus.
00:01:48You got to focus.
00:01:50There's your eye.
00:01:50Right.
00:01:51There's your eye.
00:02:03Hi, I'm Billy Blanks.
00:02:04I want to welcome you guys to the new Tybo workout.
00:02:06I know you guys have been working hard, and I've been working hard, too, to create new
00:02:09workouts for you.
00:02:10Are y'all ready to get ready to get into an exciting workout?
00:02:14Remember this guys along with some other workouts that I've given you watch the extension on your arms
00:02:19I'm give you those cute make sure you don't pull it thin your elbows watch the extension on your kicks
00:02:24Take care of yourself when you need to catch your breath go ahead and catch your breath come back into the workout
00:02:29And let's have some fun. So let's get into this workout. Are y'all ready? Are y'all ready?
00:02:34All right, let's start to march it out. Here we go one two three
00:02:40four five six now go right the second position start we go one and two three four five
00:02:49six seven and eight again we go eight seven six five four three two left to right and one two three
00:03:02four five six seven eight again we go eight seven six five
00:03:09Five four three two shoulders up all the way up to the ears bring it way up to the ears
00:03:15There you go all the way up five six seven eight again we go eight seven six five four three
00:03:25Two two alternate and we go one two three four five six seven
00:03:33One more set we go eight seven six five four three two arms up we go one two now only move your stomach
00:03:45I said five six seven palms up we go one two three four five six
00:03:53Over to the left stretch it one two three four five six seven
00:03:59Change sides one two three four five six seven
00:04:04alternate one two all the way over three four five six seven down in front one two three four five six seven
00:04:23Last set we go eight seven six five five
00:04:29Three two now down and up one two that's it three four five six seven right leg over
00:04:39That's it that's it bring it across two three four five six seven last set we go eight seven six five
00:04:44Four three four three two and arms over the head
00:04:56Now nice stretch take it down back up one
00:05:00That's it two
00:05:02three
00:05:04Four
00:05:06Five
00:05:08Six
00:05:10Seven
00:05:12Eight
00:05:14Hold on eight now place the palm up right palm goes down
00:05:16Right leg is straight
00:05:18Push your left hand up to the ceiling
00:05:20Hold it eight
00:05:21Seven
00:05:22Six
00:05:23Five
00:05:24Four
00:05:25Three
00:05:26And two bring left palm down walk it all the way around to the other side
00:05:29Nice and easy
00:05:31Straighten out your left leg make sure the knee don't go over the toe
00:05:35Right palm up
00:05:36Five
00:05:38Go one
00:05:40Two
00:05:41Three
00:05:42Four
00:05:43Five
00:05:44Six
00:05:45Seven
00:05:46And bring the right palm down walk it back to the center
00:05:48Now reach over grab your toes hold the stretch
00:05:50Two
00:05:51Three
00:05:52Four
00:05:53And five
00:05:54Six
00:05:55Seven
00:05:56Take it over to your left side
00:05:57One
00:05:58Two
00:05:59Three
00:06:00Four
00:06:01Five
00:06:02Six
00:06:03Seven walk it over to the right side
00:06:05That's it
00:06:06One
00:06:07Two
00:06:08We go three
00:06:09Four
00:06:10Five
00:06:11Six
00:06:12Seven
00:06:13And eight
00:06:14Now bring it back to the center
00:06:15Now guys what I want you to do is drop all the way to your left heel
00:06:18There you go right toe toward the ceiling
00:06:20Now point and flex the foot
00:06:22Here we go
00:06:23We go one
00:06:24Two
00:06:25Three
00:06:26Four
00:06:27Five
00:06:28Six
00:06:29Seven
00:06:30One more set of knees
00:06:31We go one
00:06:32Two
00:06:33Five
00:06:34Six
00:06:35Seven
00:06:36All right now change sides go to the other side
00:06:38Right there now toe up
00:06:39Five
00:06:40Six
00:06:41Ready
00:06:42Let's point
00:06:43And one
00:06:44Two
00:06:45Three
00:06:46Four
00:06:47Five
00:06:48Six
00:06:49Seven
00:06:50And eight
00:06:51One more we go
00:06:52Eight
00:06:53Seven
00:06:54Six
00:06:55Five
00:06:56Four
00:06:57Three
00:06:58Two
00:06:59And one
00:07:00Now bring it back to the center
00:07:01We go one
00:07:02Two
00:07:03Three
00:07:04And four
00:07:05Five
00:07:06Six
00:07:07Seven
00:07:08And good job
00:07:09Now take your right leg
00:07:10Bring it around
00:07:12Open them up
00:07:14Arms up across the body
00:07:16Everybody got those arms?
00:07:17You got your arms up?
00:07:18Here we go
00:07:19Now we go left toe
00:07:20Right toe
00:07:21Here we go
00:07:22One
00:07:23Two
00:07:24Stretch it
00:07:25Three
00:07:26Four
00:07:27Five
00:07:28Four
00:07:29We go
00:07:30Eight
00:07:31Seven
00:07:32Six
00:07:33Five
00:07:34Four
00:07:35Three
00:07:36Two
00:07:37One
00:07:38Now hold to the left
00:07:39Reach over and grab your toe
00:07:40If you can't grab your toe
00:07:41Again just go as far as you can
00:07:42Keep the chin up
00:07:43Give me a nice stretch
00:07:44Hold there we go
00:07:45Eight
00:07:46Seven
00:07:47One
00:07:48Two
00:07:49Two
00:07:50Now take it over to the other side
00:07:51Remember
00:07:52If you can't grab your toe
00:07:53Just go as far as you can
00:07:54When you feel it in the back of your hamstrings
00:07:55Just hold it right there
00:07:56Ready?
00:07:57Let's count
00:07:58One
00:07:59Two
00:08:00Three
00:08:01Four
00:08:02Five
00:08:03Six
00:08:04Seven
00:08:05Good job
00:08:06Okay take your palms
00:08:07Slide the legs in
00:08:08And shake them out
00:08:09That's it
00:08:10Now take your right leg
00:08:11Place it over the top of the left
00:08:12Take your left hand
00:08:13Wrap it right around the right leg
00:08:14Look over your right shoulder
00:08:16Do a nice back stretch
00:08:17Six
00:08:18Five
00:08:19Four
00:08:20Three
00:08:21Two
00:08:22One
00:08:23And bring it back to the center
00:08:24Now the left leg goes over the top of the right leg
00:08:26Wrap it around
00:08:28Look over the shoulder
00:08:29And let's count
00:08:31One
00:08:32Two
00:08:33You count two
00:08:34Three
00:08:35Four
00:08:36Everybody count
00:08:37Six
00:08:38Seven
00:08:39Good job
00:08:40Now bring it around
00:08:41Both palms up
00:08:42Up to the ceiling
00:08:43Reach over and grab your toes
00:08:44If you can't grab your toes
00:08:45Just grab and hold your shins
00:08:46And then hold that position
00:08:47Give it a nice hamstring stretch
00:08:48Give me a count
00:08:49Ready?
00:08:50Go
00:08:51And one
00:08:52Two
00:08:53Three
00:08:54Four
00:08:55Five
00:08:56Six
00:08:57Seven
00:08:58And release
00:08:59Good job
00:09:00Now take the right leg over
00:09:01Place it on the top
00:09:02Take your palms
00:09:03Place it down the ground
00:09:04Slightly bring your left leg
00:09:05I bring it up from the side
00:09:06And let's stand up
00:09:07All right, let's start walking it out
00:09:08Now I feel pretty stretched out right now
00:09:10You guys ready back there?
00:09:11Yeah!
00:09:12Are you ready to go?
00:09:14Remember guys, when you're ready to get into this workout
00:09:15I'm gonna say it one more time
00:09:17Make sure you watch the extension on your elbows
00:09:19When you throw those punches
00:09:20Make sure you watch the extension on your kicks
00:09:22When you throw those kicks
00:09:23Two to three inches on full extension, okay?
00:09:25And be careful
00:09:26Let's have some fun
00:09:27Y'all ready?
00:09:28Okay, let's go
00:09:29Come on toes
00:09:30One
00:09:31Two
00:09:32Three
00:09:33Four
00:09:34Five
00:09:35Six
00:09:36Seven
00:09:37I wanna start with speed back
00:09:38One
00:09:39Elbows up
00:09:40Make sure you point those elbows up guys
00:09:41Elbows up
00:09:42Give me a nice circle
00:09:43Remember
00:09:44When you see the speed back
00:09:45Have an imaginary speed back in your mind
00:09:47Like a boxer
00:09:48Now as you throw that speed back work
00:09:50Watch flopping your wrists around like this
00:09:52You wanna make sure you make a complete circle
00:09:54There you go
00:09:55Just like that
00:09:56Come on guys
00:09:57Six
00:09:58Six
00:09:59One more set guys
00:10:00One
00:10:01Two
00:10:02Three
00:10:03Four
00:10:04Circle
00:10:05Five
00:10:06Six
00:10:07Now change to the right side
00:10:08One
00:10:09There you go
00:10:10Two
00:10:11That's it
00:10:12Three
00:10:13Nice circle
00:10:14Remember this guys
00:10:15You don't want the wrist flopping around
00:10:16Keep that wrist solid
00:10:17And keep that circle
00:10:18There you go
00:10:19Three
00:10:20Four
00:10:21Three
00:10:22Four
00:10:23Four
00:10:24Five
00:10:25Six
00:10:26Seven
00:10:27Last set
00:10:28Go
00:10:29Come on
00:10:30Circle
00:10:31That's it
00:10:32Bring it right to uppercut
00:10:35Go
00:10:36One
00:10:37Two
00:10:38Three
00:10:39Four
00:10:40Come on
00:10:41Five
00:10:42Six
00:10:43Seven
00:10:44Shelly take it over
00:10:45Now remember guys
00:10:46When you throw this uppercut
00:10:47Make sure you do this swinging
00:10:48See this swinging like this
00:10:49Like this
00:10:50This is not the correct way to punch
00:10:51You wanna go right from the hip
00:10:52Straight up
00:10:53Straight up from the hip
00:10:54And the wrist
00:10:55See my wrist
00:10:56You don't wanna be doing this
00:10:58Full range of motion
00:10:59Full
00:11:00Come on
00:11:01That's it
00:11:03That's it
00:11:04Let's go
00:11:05Come on
00:11:06Two
00:11:07Three
00:11:08Four
00:11:09Five
00:11:10Six
00:11:11Now you count
00:11:12One more set
00:11:13Y'all go
00:11:14Come on
00:11:15Really punch
00:11:16Really punch
00:11:17That's it
00:11:18Yeah
00:11:19Come on
00:11:20Two
00:11:21Let's go
00:11:22Three
00:11:23Four
00:11:24Five
00:11:25Six
00:11:26Seven
00:11:27Now turn to the left
00:11:28And hook
00:11:29Two
00:11:30Three
00:11:31Four
00:11:32Five
00:11:33Shelly take over
00:11:34Now guys again
00:11:35Watch your elbows
00:11:36See this
00:11:37That's no good
00:11:38Watch those elbows
00:11:39Pivot the hips
00:11:40Watch the hips
00:11:41Make sure your hips are turned
00:11:43Pivot the feet
00:11:44That's it
00:11:45Three
00:11:46Two
00:11:47Come on guys
00:11:48Let's go
00:11:49Two
00:11:50Three
00:11:51Four
00:11:52Five
00:11:53Six
00:11:54Seven
00:11:55Last set
00:11:56Go
00:11:57Come on
00:11:58Yeah
00:11:59Four
00:12:00Five
00:12:01Six
00:12:02Seven
00:12:03Now double
00:12:04Go
00:12:05One
00:12:06Two
00:12:07Three
00:12:08Five
00:12:09Five
00:12:10Six
00:12:11Seven
00:12:12Eight
00:12:13One
00:12:14Two
00:12:15Three
00:12:16Four
00:12:17Five
00:12:18Six
00:12:19Seven
00:12:20Eight
00:12:21One
00:12:22Two
00:12:23Three
00:12:24Four
00:12:25Five
00:12:26Six
00:12:27Walk it out
00:12:28Good job
00:12:29That's good
00:12:30Good
00:12:31Okay
00:12:32Now if I'm starting to get warm
00:12:33Remember if you start to panic when you breathe
00:12:35Slow down, catch your breath and come on back into the workout
00:12:37Imaginary circle in front of you
00:12:39And you're working that speed bag
00:12:41At the same time you're working that speed bag
00:12:43You're working your shoulders and your biceps, your triceps, your back, and your stomach
00:12:47Come on guys, circle
00:12:49Remember
00:12:50If you don't have a mirror in front of you
00:12:52Sometimes you have a tendency to be flopping your arms around like this
00:12:55Don't do that
00:12:56Create that little imaginary circle
00:12:58Imaginary circle
00:13:00That's right
00:13:02You gotta breathe
00:13:04Remember
00:13:05Gotta breathe
00:13:06That's it
00:13:07Circle
00:13:08Circle
00:13:09Circle
00:13:10Circle
00:13:11Come on y'all
00:13:12Circle
00:13:13Circle
00:13:14Circle
00:13:15Circle
00:13:16Now pivot to the other side
00:13:18Show us to be feeling good now
00:13:20Keep going guys
00:13:21Five
00:13:22Six
00:13:23Seven
00:13:24Last set
00:13:25Last set
00:13:26Come on, keep going, let's go
00:13:27Feedback
00:13:28Come on, work it
00:13:29That's it
00:13:30Imaginary
00:13:31Imaginary
00:13:32Circle
00:13:33Circle
00:13:34Circle
00:13:35Circle
00:13:36That's it, that's it
00:13:37Circle
00:13:38Circle
00:13:39Circle
00:13:40Last set guys, last circle
00:13:41Two, let's go
00:13:42Three, four, five, six, seven
00:13:44Walk it out, good job
00:13:46Shoulders
00:13:47Shoulders
00:13:48Feeling good
00:13:49Okay, good job
00:13:50Y'all, keep stepping
00:13:51Alright, let's move into your left knee raise
00:13:5380% of the way here
00:13:54Hands up
00:13:55Ready
00:13:56Stomach tight
00:13:57We go up, touch your toe
00:13:59Up, touch your toe
00:14:00Remember
00:14:01Remember
00:14:02Take it over
00:14:03Remember guys
00:14:04Don't do this
00:14:05See that, bouncing off the floor like this
00:14:07You're gonna hurt yourself
00:14:08Remember
00:14:09You wanna use your stomach as much as possible
00:14:11Pull the knee up
00:14:12Barely touch
00:14:13That's
00:14:14Seven
00:14:15You got it
00:14:16Eight
00:14:17Let's go
00:14:18Come on
00:14:19One, two
00:14:20Come on
00:14:21Three, four
00:14:22Pull it
00:14:23Five, six
00:14:24Pull it
00:14:25Let's go
00:14:26Count
00:14:27Everybody count y'all
00:14:28Five, six
00:14:30Seven
00:14:31Last set
00:14:32Let's go
00:14:33One, two
00:14:34Pull it
00:14:35Pull it
00:14:36Pull it
00:14:37Pull
00:14:38Pull
00:14:39Eight
00:14:40That's it y'all
00:14:41Keep on going
00:14:42Here we go
00:14:43Good job
00:14:44Alright, let's go to the other side now
00:14:46Place the weight
00:14:47And remember
00:14:4880% of the weight here
00:14:49Hands up
00:14:50Stomach is tight
00:14:51Let's go
00:14:52One, two, lift it
00:14:53Three, four, lift it
00:14:54Five
00:14:55Barely touch the floor
00:14:56Barely touch that floor
00:14:57Come on push it
00:14:58That's it
00:14:59Push
00:15:00Come on
00:15:01Push
00:15:02Pull
00:15:03Pull
00:15:04Pull
00:15:05Come on
00:15:06Pull
00:15:07Pull
00:15:08Let's go
00:15:09Pull
00:15:10Pull
00:15:11Pull
00:15:12Pull
00:15:13Pull
00:15:14Last set
00:15:15Go
00:15:16Come on
00:15:17Pull it
00:15:18Pull it
00:15:19Pull
00:15:20Pull
00:15:21Pull
00:15:22Walk it out
00:15:23Good job
00:15:24Alright
00:15:25Remember this guys
00:15:26Every time we do a new knee raise
00:15:28If you don't bring your knee up past your belly button
00:15:30Not going to work your stomach
00:15:32Because sometimes this is no good
00:15:34See this
00:15:35I want to see the knees come up at least as high as your belly button
00:15:37Alright, then you get your stomach in good shape
00:15:39Here we go y'all
00:15:41Keep it up
00:15:42Let's start with the jab
00:15:44Ready to jab
00:15:45Five, six, seven, jab
00:15:46One, two, three, four, five, six, seven, eight
00:15:53Here we go
00:15:54One, two, three, four, five, six, seven
00:15:596, 7, 9 more, 1, 2, 3, 4, 5, 6, 7, 2 more, 1, 2, 3, 4, 5, 6, 7, 1 more time, go, 1, 2, 3, 4, 5, 6, 7, 8, 1, 2, 3, 4, 5, 6, 1 more step, 1, 2, 3, 4, 5, 6, walk it up, good job.
00:16:27All right, we rockin' now, baby.
00:16:30All right, going to the right side, moving on to the right side.
00:16:34Ready? Hands up. Ready? Right jab, go.
00:16:381, 2, 3, 4, 5, 6, 7, let's go, let's go, jab.
00:16:467, 2, that's it, jab, 2, 3, 4, 5, 6, 7, come on, guys, go.
00:16:568, 7, 6, 5, 4, 3, 2, 1 more, let's go, 1, 2, 4, 5, 6, now go corner, go.
00:17:111, 2, 3, 4, 5, 6, 7, 1 more, 8, 7, 6, 5, 4, 3, 2, now double, go.
00:17:251, 2, 3, 4, 5, 6, 7, 8, come on, guys.
00:17:31Come on, work it, work it.
00:17:33That's it, that's it.
00:17:35Yeah.
00:17:364, 3, 2, 1.
00:17:37Yeah.
00:17:38Walk it out.
00:17:39Yeah.
00:17:40Hell yeah.
00:17:42Love it, y'all.
00:17:43Y'all doing a good job.
00:17:44Keep me up, keep me energy up.
00:17:46Remember, guys, remember to catch your breath and breathe.
00:17:49How y'all feel, guys?
00:17:50Yeah.
00:17:50All right, side to side, here we go.
00:17:54Jab, jab, jab, right hand, jab, jab, jab, miss, right, that's it.
00:18:03Now throw a good right.
00:18:05Jab, jab, ready, double, go.
00:18:081, 2, 3, 4, let's go.
00:18:121, 2, 3, 4, 5, 6, 7, come on, guys, go.
00:18:15Come on.
00:18:17Five, six.
00:18:18Go.
00:18:19Yeah.
00:18:20Come on.
00:18:21Two more.
00:18:23Push.
00:18:25Push.
00:18:27Push.
00:18:28One more.
00:18:29Let's go.
00:18:30That's it.
00:18:31Yeah.
00:18:32Yeah.
00:18:33Yeah.
00:18:34Yeah.
00:18:36Yeah.
00:18:38Yeah.
00:18:40Yeah.
00:18:42Yeah.
00:18:43Walk it out guys.
00:18:44Walk it out.
00:18:45Good job y'all.
00:18:46Y'all burning now.
00:18:47All right.
00:18:48Hands up.
00:18:49Now.
00:18:50Knee raised.
00:18:51Touch.
00:18:52Your toe.
00:18:53Toe up.
00:18:54Bring it up.
00:18:55Touch.
00:18:56Toe.
00:18:57Shelly count.
00:18:58Everybody count guys.
00:18:59You count too.
00:19:00Remember.
00:19:01Don't pull on the back of your neck.
00:19:02Make sure the hands only get braced.
00:19:04Only the leverage.
00:19:05Pull it up.
00:19:06Five.
00:19:07That's it.
00:19:08Six.
00:19:09Don't pull on your neck.
00:19:10You pull the muscle.
00:19:11Let's go y'all.
00:19:12Knees up.
00:19:13Speed up.
00:19:14Seven.
00:19:15Six.
00:19:16Five.
00:19:17Four.
00:19:18Three.
00:19:19Two.
00:19:20One more.
00:19:21Pull.
00:19:22Pull.
00:19:23Pull.
00:19:24Come on.
00:19:25Pull.
00:19:26Last set of eight.
00:19:27Let's go.
00:19:28Seven.
00:19:29Six.
00:19:30Five.
00:19:31Four.
00:19:32Three.
00:19:33Two.
00:19:34Walk it out.
00:19:35All right.
00:19:36All right.
00:19:37On the toes.
00:19:38Now we go.
00:19:39One, two, punch.
00:19:40One, two, punch.
00:19:41Go.
00:19:42Two.
00:19:43Clap.
00:19:44Clap.
00:19:45Here we go.
00:19:46And one, two.
00:19:47And one, two.
00:19:48Come on guys.
00:19:49Three, four.
00:19:50Go.
00:19:51One, two.
00:19:52Seven, eight.
00:19:53That's it.
00:19:54One, two.
00:19:55Take it out.
00:19:56Three, four.
00:19:57Remember guys.
00:19:58Can you feel these punches?
00:19:59Watch the extension on your arm.
00:20:01Keep standing.
00:20:02Watch your elbows.
00:20:03Watch your shoulders.
00:20:04Five, six.
00:20:05That's it.
00:20:06Punch.
00:20:07Punch.
00:20:08One, two.
00:20:09That's it.
00:20:10Three, four.
00:20:11Come on.
00:20:12Five, six.
00:20:13Yeah.
00:20:14Seven, eight.
00:20:15Push.
00:20:16One, two.
00:20:17Last one.
00:20:18One, two.
00:20:19Three, four.
00:20:20Punch.
00:20:21Five, six.
00:20:22Seven, eight.
00:20:23Walk it out.
00:20:24Yeah.
00:20:25All right.
00:20:26Moving over to the right side.
00:20:27Ready.
00:20:28Woo!
00:20:29Now bring your hands up over the head.
00:20:31Bring it up.
00:20:34Bring it back down.
00:20:35Bring it up.
00:20:37And bring it back down.
00:20:40All right.
00:20:41Let's get ready.
00:20:42Let's get ready to move now.
00:20:43Here we go.
00:20:44Two punches.
00:20:45Let's go.
00:20:46And one, two.
00:20:47Punch.
00:20:48Punch.
00:20:49Five, six.
00:20:50Right here.
00:20:51Come on.
00:20:52Keep your eyes here, baby.
00:20:53Keep your eyes here.
00:20:54One, two.
00:20:55Keep your eyes here.
00:20:56Come on, guys.
00:20:57Keep your eyes to the front.
00:20:58Don't turn your back.
00:20:59Keep your eyes to the camera.
00:21:00Keep your eyes on that camera.
00:21:01One, two.
00:21:02So you know what's going on at all times.
00:21:03If you turn your back like this, you can't see, baby.
00:21:06You can't see too.
00:21:07Keep your eyes on me so you can learn how to do this stuff.
00:21:10You got it?
00:21:11Be aware.
00:21:12Five, six.
00:21:13Seven, eight.
00:21:14Yeah, let's go.
00:21:15And one, two.
00:21:16That's it.
00:21:17Three, four.
00:21:18Yep.
00:21:19Five, six.
00:21:20Seven, eight.
00:21:21One more, y'all.
00:21:22One, two.
00:21:23All right.
00:21:24Three, four.
00:21:25You're working it now.
00:21:26Five, six.
00:21:27Good job, y'all.
00:21:28Seven, eight.
00:21:29Walk it out.
00:21:30Good job.
00:21:31All right.
00:21:32Guys, I'm looking you right in your eyes.
00:21:33I'm going to tell you.
00:21:34I'm looking you right in your eyes.
00:21:35It's hard to work out.
00:21:37It takes hard work.
00:21:38If you do the right thing, everything is coming to you.
00:21:41But you got to work at it, baby.
00:21:42You got to work at it.
00:21:43You got to want to do it.
00:21:44Yeah.
00:21:45Are y'all ready?
00:21:46Okay.
00:21:47I need three, guys.
00:21:48Three punches.
00:21:49Go.
00:21:50One, two, three.
00:21:51Knee.
00:21:52Two, three.
00:21:53Knee.
00:21:54One, two, three.
00:21:55Knee.
00:21:56That's it.
00:21:57Two, three.
00:21:58Let's go with you.
00:21:59Come on, guys.
00:22:00Woo!
00:22:01That's it.
00:22:02All the way.
00:22:03Let's work it.
00:22:04Remember.
00:22:05Take over.
00:22:06Take over.
00:22:07Remember, guys.
00:22:08Doesn't matter how old you are, how young you are, how big you are, how small you are,
00:22:12what it takes is you being in control of your own pace.
00:22:15Remember, you the boss.
00:22:17One, two, three.
00:22:18But you the boss.
00:22:19So take your time and be in control and you'll be all right.
00:22:23Five, six, five.
00:22:24That's it.
00:22:25Two, three.
00:22:26Let's go, y'all.
00:22:27Everybody count.
00:22:28Everybody count.
00:22:29One, two, three.
00:22:30Come on, guys.
00:22:31Count.
00:22:32One, two, three.
00:22:33Let's go.
00:22:34Five, six, eight.
00:22:35One, two, three.
00:22:36Walk it out.
00:22:37Yeah.
00:22:38Now, see, even the guys in the back back here.
00:22:41They don't know what's going on, but they'll pay attention.
00:22:43They can see what's happening.
00:22:44And all I'm trying to tell you guys at home, when you're at home, you're working out,
00:22:47pay attention to what's going on in the camera so you can stay away from the injuries
00:22:50and be focused, okay?
00:22:52Here we go, y'all.
00:22:53I need three.
00:22:54Three.
00:22:55Go.
00:22:56Two.
00:22:57Up.
00:22:58Come on, guys.
00:23:00Push.
00:23:01Come on, guys.
00:23:03Come on.
00:23:05Work it.
00:23:07Yeah.
00:23:08Two more.
00:23:09Turn the hips, guys.
00:23:10Turn the hips.
00:23:11Turn the hips.
00:23:12Remember, turn the hips.
00:23:13Turn the hips.
00:23:14Turn the hips.
00:23:15Everybody got to count.
00:23:16Y'all, you guys got to count back here.
00:23:18Come on, girl.
00:23:19You got to count.
00:23:20Come on, girl.
00:23:21Come on.
00:23:22Come on.
00:23:23Let's go.
00:23:24See?
00:23:25I told you.
00:23:26Let's go.
00:23:27Let's go.
00:23:28Come on.
00:23:29Pulling you right out.
00:23:30See, I'm telling you, anybody can do it.
00:23:31Look at her.
00:23:32She's out here going at her own pace.
00:23:33At her own pace.
00:23:34So it doesn't matter what age you are.
00:23:36It's what you got inside your heart.
00:23:37It's what you got inside your heart.
00:23:38Look at her.
00:23:39She's doing her own workout.
00:23:40Having a good time.
00:23:41That's all I'm asking you guys to do at home.
00:23:42All right?
00:23:43See you later.
00:23:44Let's go.
00:23:45One, six, seven, eight.
00:23:47Pop, pop.
00:23:48Yeah.
00:23:49Pop, pop.
00:23:50Here we go.
00:23:51Pop, pop.
00:23:52Walk it out.
00:23:53Good job.
00:23:54All right.
00:23:55Now, we didn't cover that many kicks in this workout.
00:23:57I'm going to give you one kick.
00:23:58Let's turn to the side.
00:24:00Here we go.
00:24:01Hands up.
00:24:02Let's round.
00:24:03Roundhouse, touch your toe.
00:24:05Roundhouse, only touch your toe.
00:24:07Roundhouse kick.
00:24:08Jelly count.
00:24:09Remember, guys, when I ask you to kick as high as I kick, but kick at your own height.
00:24:14Even if you kick to the ankle.
00:24:15Even if you kick to the ankle.
00:24:16That's okay because one day you will be able to bring it up.
00:24:21Let's start off learning balance, learning control, taking control of your body, and also taking
00:24:28control of your wheels.
00:24:29So take your time.
00:24:30Let's go.
00:24:31Come on, guys.
00:24:32Get it up there.
00:24:33One more.
00:24:34That's it.
00:24:36Jelly, take it.
00:24:38Remember the foot.
00:24:39If you're kicking like this, you're going to find problems on the inside of the thigh.
00:24:42Make sure you turn your foot.
00:24:44Slightly bent to the point of your legs.
00:24:45Keep your legs bent.
00:24:46Watch the ankle.
00:24:47Watch the heel.
00:24:48And make sure the heel is going in the same direction as you kick it in.
00:24:51All right.
00:24:52What's up, guys?
00:24:53Yes!
00:24:54All right.
00:24:55Let's go this side.
00:24:56This side.
00:24:57All right.
00:24:58Turn the hips.
00:24:59Let's go.
00:25:00Kick.
00:25:01Roundhouse kick.
00:25:02Point your toe.
00:25:03Point your toe.
00:25:04Three.
00:25:05That's it.
00:25:06Come on, y'all.
00:25:07Let's get everybody count.
00:25:08Five.
00:25:09Y'all got to count, guys.
00:25:10Six.
00:25:11Y'all not tired, are you?
00:25:12Seven.
00:25:13Are you tired?
00:25:14Eight.
00:25:15Come on, I know you're not tired.
00:25:16We got to push a little more.
00:25:17Give me a little more out of you, okay?
00:25:18Two.
00:25:19Come on, guys.
00:25:20Three.
00:25:21Nice and strong.
00:25:22Four.
00:25:23There you go.
00:25:24Five.
00:25:25Remember, if you point your toe, you work on the front part of your leg.
00:25:26So remember, if you want to work on the front part of your thighs, point your toe.
00:25:28If you want to work the back part of your thighs, flex the foot.
00:25:31So it's up to you, you the boss.
00:25:32Three.
00:25:33Come on, guys.
00:25:34Four.
00:25:35There you go.
00:25:36Five.
00:25:37Come on.
00:25:38Six.
00:25:39That's it.
00:25:40Seven.
00:25:41One more.
00:25:42Eight.
00:25:43Good job.
00:25:44Walk it out.
00:25:45All right.
00:25:46Now let's take it right into a horse stance.
00:25:47Put your guard up here.
00:25:48I want a side kick with a flexed foot.
00:25:50Five.
00:25:51Six.
00:25:52Seven.
00:25:53Let's go.
00:25:54Kick.
00:25:55Down.
00:25:56Flex the foot.
00:25:57Turn your back a little bit.
00:25:59Seven.
00:26:00That's it.
00:26:01Six.
00:26:02Focus.
00:26:03Five.
00:26:04Watch your extension.
00:26:05Four.
00:26:06Let's go.
00:26:07Three.
00:26:08See, I want to work out with you.
00:26:09Two.
00:26:10See?
00:26:11One.
00:26:12Nobody's perfect.
00:26:13Eight.
00:26:14I'm an instructor.
00:26:15Seven.
00:26:16For 33 years.
00:26:17Six.
00:26:18And I fall off balance too.
00:26:19Five.
00:26:20All I do is come back, get with the program.
00:26:22See?
00:26:23I want you human like you are.
00:26:24One.
00:26:25So let's get together baby.
00:26:26One.
00:26:27Let's work it.
00:26:28Two.
00:26:29Walk it out.
00:26:30Good job.
00:26:31Yeah.
00:26:32Let's go this side.
00:26:33Other side.
00:26:34Hands up.
00:26:35Let's go.
00:26:36Side kick.
00:26:37Flex foot.
00:26:38One.
00:26:39Let's go.
00:26:40Flex your foot.
00:26:41Turn your butt.
00:26:42Three.
00:26:43That's it.
00:26:44Four.
00:26:45Turn your butt.
00:26:46Six.
00:26:47Flex foot.
00:26:48Seven.
00:26:49That's it.
00:26:50Keep going.
00:26:51Remember guys.
00:26:52Here's a good view.
00:26:53Good point.
00:26:54Focus that foot on the area of the target that you want to kick.
00:26:56Have an imaginary point coming at you at all times.
00:26:58So if you want to kick to the knee or the ankle, chest, stomach, head.
00:27:01That's how you work on control.
00:27:03And also, it gives you a purpose.
00:27:05So remember that.
00:27:06Eight.
00:27:07Let's go.
00:27:08Seven.
00:27:09Flex foot.
00:27:10Six.
00:27:11That's it.
00:27:12Five.
00:27:13Come on guys.
00:27:14Four.
00:27:15All right.
00:27:16Three.
00:27:17That's it.
00:27:18Two.
00:27:19Good job.
00:27:20Bring the hands in.
00:27:21Here's the cool down now.
00:27:22I'm gonna take you guys right to the cool down.
00:27:24That was a good workout.
00:27:26Open the legs up.
00:27:28Lightly bend those knees.
00:27:29All right.
00:27:30Now push the palm down.
00:27:32Hands go over the top of the head.
00:27:34Nice and easy.
00:27:35Push it straight back out.
00:27:38Now pull it into your weight.
00:27:40One more time.
00:27:41No tension whatsoever.
00:27:43All the way up.
00:27:45Expand your rib cage.
00:27:47And take it back.
00:27:49Now take your left hand and go straight down.
00:27:51Palm up to the ceiling.
00:27:53And push it out.
00:27:55That's it.
00:27:56Now the right hand goes all the way up.
00:28:00There you go.
00:28:02Now let's go to the left.
00:28:04Create your own little circle of air.
00:28:06Bring your hands into your waist.
00:28:08Make believe the wind is blowing you.
00:28:10And you're moving with the wind.
00:28:12Lift it up.
00:28:13Nice and easy.
00:28:15No tension whatsoever.
00:28:16Now move to the right.
00:28:18That's it.
00:28:19Pull your hands to the hip.
00:28:20Go straight down.
00:28:22Pull it.
00:28:23There you go.
00:28:24All the way in.
00:28:27All the way.
00:28:28There you go.
00:28:29I want one more set of these.
00:28:31Nice and easy.
00:28:32Now pull it to the left.
00:28:34Pull your hands in.
00:28:35Now go down and scoop some air up.
00:28:39Take it over to your left.
00:28:41Reach over to your left.
00:28:43All the way over.
00:28:44There you go.
00:28:45Now bring it back to the other side.
00:28:47Reach over.
00:28:50Good job.
00:28:51Now bring it back to the center.
00:28:52Left leg goes up.
00:28:53Reach over to the right side of the head.
00:28:55Don't pull on it.
00:28:56But take it down.
00:28:57Push your palm, your right palm down toward the floor.
00:28:59Very nice stretch.
00:29:00Eight.
00:29:01Seven.
00:29:02Six.
00:29:03Five.
00:29:04Four.
00:29:05Three.
00:29:06Two.
00:29:07Now the other side.
00:29:08Reach.
00:29:09That's it.
00:29:10Pump down.
00:29:11Let's go.
00:29:12Five.
00:29:13Six.
00:29:14Seven.
00:29:15Now bring it back to the center.
00:29:16Push your palms up.
00:29:17Pull your hands to the waist.
00:29:18Now step back with your right leg.
00:29:20Left leg follows.
00:29:21Push the palm down.
00:29:22Turn them up to the ceiling.
00:29:24Create an umbrella over the top of your head.
00:29:26Take it straight down.
00:29:27Turn it back in.
00:29:29Pull it in.
00:29:30Take a bow.
00:29:31Right arm here.
00:29:33Left arm here.
00:29:34Guys, that's my hook.
00:29:36God bless y'all.
00:29:37We'll see y'all later.
00:29:41Good job, y'all.
00:29:43Good work out.
00:29:44Good job.
00:29:45Good work out.
00:29:46Good work out.
00:29:47Good work out.
00:29:48Good work out.
00:29:50Good work out.
00:29:51Good job.
00:29:52Good work out.
00:30:14Good work out.
00:30:48Now give me some.
00:30:55Focus point.
00:30:56You've got to have a focus point.
00:30:58Come on.
00:30:59There you go.
00:31:01You believe in yourself and you overcome everything.
00:31:03Focus.
00:31:04You've got to focus.
00:31:06Visualize.
00:31:07Visualize.
00:31:10I want you to be a conqueror.
00:31:18Hi, I'm Billy Blanks.
00:31:23Today I'm here to give you, the viewer, a chance to get into Thai ball.
00:31:27And what I want you to do, from every basic movement that I'm going to show you today,
00:31:31take your time, and I guarantee you, you will see success.
00:31:35But listen to every little point that I want to tell you on this tape, because they're going to be very valuable.
00:31:40They're going to be easy techniques to pick up, easy to learn, and you're going to have a good time learning it.
00:31:44But the people that you see behind me, they don't know what I'm getting ready to do.
00:31:49So they always keep their eye on me.
00:31:51Just like you've got to keep your eye on me.
00:31:52You've got to listen to what's going on.
00:31:54If they mess up, it's okay.
00:31:55If you mess up, it's okay.
00:31:57Just come back, get right back in the program, and you'll be all right.
00:32:00What I want to do first is we're going to loosen up the body, do a little bit of stretching,
00:32:05and we're going to get right into the basic fundamentals.
00:32:08Are you ready?
00:32:09I am.
00:32:09Are you guys ready?
00:32:10Yeah.
00:32:11Let's go.
00:32:11Let's give them that deal.
00:32:13All right.
00:32:13Now, we're going to loosen up the neck first.
00:32:15We're going to go left to right.
00:32:17Ready?
00:32:17And 1, 2, 3, 4, 5, 6, 7, and 8.
00:32:25We go back.
00:32:261, 2, 3, 4, 5, 6, 7, and 8.
00:32:33Shoulders up.
00:32:341, 2, 3, 4, 5, 6, 7, 8.
00:32:42Alternate 1, 2, 3, 4, 5, 6, 7, and 8.
00:32:50Arms up.
00:32:51Now, you're going to move all the way out to the side, loosening up the abdomen.
00:32:55In we go.
00:32:551, 2, 3, 4, 5, 6, 7.
00:33:02Over to the left.
00:33:03And stretch.
00:33:042, 3, 4, 5, 6, 7.
00:33:10Right side.
00:33:111, 2, 3, 4, 5, 6, 7, and 8.
00:33:19Hands over the head.
00:33:20Now, we're going to take a deep squat.
00:33:22Stretch those legs out.
00:33:23We go down 1 and up.
00:33:26Down 2 and up.
00:33:29Down 3 and up.
00:33:33Down 4 and up.
00:33:36Down 5.
00:33:38Stretching those legs out.
00:33:39Down 6.
00:33:42Down 7.
00:33:45Down 8 and hold.
00:33:47Now, you're going to take your right leg.
00:33:48Step it out to the side.
00:33:50Placing a little of the weight on the heel.
00:33:52Stretching the hamstrings out on the left part of your leg.
00:33:55Extend your left hand up to the ceiling.
00:33:57Look up and see the ceiling.
00:33:58Hold that for 8 count.
00:33:59We go 1, 2, 3, 4, 5, 6, 7.
00:34:05Bring the palm down.
00:34:07Making sure your right leg is completely straight.
00:34:10Pushing your pelvis into the floor.
00:34:12Counting the 8 count.
00:34:13We go 1, 2, 3, 4, 5, 6, 7, and 8.
00:34:20Moving around to the opposite side.
00:34:24Again, making sure when you do the stretches, your knee never goes over the top of the toe.
00:34:29Making sure all the weight goes into the heel of the floor.
00:34:32And holding that leg.
00:34:33And right palm up.
00:34:35Holding that stretch.
00:34:36Look over the right shoulder and see the ceiling.
00:34:371, 2, 3, 4, 5, 6, 7.
00:34:43Bring it down.
00:34:45Give it a nice push-up.
00:34:46We go 1, 2, 3, 4, 5, 6, 7, and 8.
00:34:54Bringing it back to the center.
00:34:56Placing 50% of the weight on both legs.
00:34:59Stretching those legs out.
00:35:00Taking the chin over to the left knee if you can.
00:35:03If you can't, just go as far as you can.
00:35:05Feel that hamstring stretch.
00:35:06We count to 8 count.
00:35:07Everybody with me.
00:35:081, 2, 3, 4, 5, 6, 7, 8.
00:35:14Moving over to the right side.
00:35:17Everybody count with me, including you.
00:35:19And 1, 2, 3, 4, 5, 6, 7, and 8.
00:35:26Back to the center.
00:35:28Reaching over if you can.
00:35:29Grab both heels.
00:35:31If you can't, just go as far as you can.
00:35:33Place your hands on the floor and chin down and count.
00:35:371, 2, 3, 4, 5, 6, 7, and 8.
00:35:43Slightly bend the knees, taking the pressure off the hamstrings.
00:35:46Sliding your toes up and bringing the right leg in.
00:35:49Dropping it down to the floor.
00:35:52Bring the both legs out in front for another hamstring stretch.
00:35:55You should be getting pretty loose right now.
00:35:58What I want you to do is pull your right leg in.
00:36:01Back straight.
00:36:01Reach up to the ceiling.
00:36:03Reach over.
00:36:04Take your hands over.
00:36:05If you can't touch your toes, just go as far as you can.
00:36:07Keep your chin up and give it a nice hamstring stretch.
00:36:09We go 1, 2, 3, 4, 5, 6, 7, 8.
00:36:16Bring it back up.
00:36:17Hands up.
00:36:18Inhale.
00:36:18And down again.
00:36:19Exhale.
00:36:21Count again.
00:36:221, 2, 3, 4, 5, 6, 7, 8.
00:36:28Good.
00:36:28Switching sides and going to the opposite side.
00:36:31Pulling the leg in.
00:36:32Place the hands up over the head.
00:36:34Take it down for a nice exhale.
00:36:37And give me a count.
00:36:38Go.
00:36:381, 2, 3, 4, 5, 6, 7, 8.
00:36:44Bring it up.
00:36:44Inhale.
00:36:46And down again.
00:36:48Give me a count.
00:36:501, 2, 3, 4, 5, 6, 7, 8.
00:36:55Good job.
00:36:56Bring both legs out in front.
00:36:58Hands up over the head.
00:36:59Reach over.
00:37:00Go as far as you can.
00:37:01If you can touch your toes, go ahead.
00:37:03If you can't touch your toes, your knees are okay.
00:37:05Just hold it there.
00:37:06Hold that eight count and count.
00:37:081, 2, 3, 4, 5, 6, 7, 8.
00:37:14Bring it up.
00:37:14Inhale.
00:37:16And down again.
00:37:18And count.
00:37:191, 2, 3, 4, 5, 6, 7, 8.
00:37:25And bring it up.
00:37:27And drop your hands down to the side.
00:37:29Take your right leg over the top.
00:37:31You're going to slightly turn.
00:37:33Press your hands on the floor.
00:37:34So you're going to put any pressure on your back.
00:37:35Pulling the muscle, getting up.
00:37:37You're going to slide your left leg through.
00:37:38Slightly bending from the side.
00:37:40Pushing your body up.
00:37:42And we're walking right into position.
00:37:44Hope you guys feel pretty good now.
00:37:46Now we're going to get into those basic punching techniques.
00:37:48We're going to start with punching.
00:37:50Then we're going to move right to knee raising.
00:37:52And we're going to move right to some kicks to help you out.
00:37:54Okay?
00:37:54Now, the first basic punch.
00:37:56The most important thing about a punch, you want to attach your arm to your body.
00:38:00So when you do work out, you want the whole right side moving and the whole left side moving.
00:38:06You never want to be punching like this, just throwing those arms around.
00:38:10You want to concentrate on tying everything in together.
00:38:13And you'll see a change.
00:38:14I guarantee you'll see a change.
00:38:15Anytime you throw a punch, you never want to fully extend the elbow.
00:38:19Because anytime you fully extend the elbow, you're going to end up injuring yourself.
00:38:22So you're always going to be two inches from three inches from full extension.
00:38:25That gives you the contraction.
00:38:26It gives you control of the muscle.
00:38:27So make sure, never this, always this, where the arm is flexed and controlled it the whole time.
00:38:35All right?
00:38:36And remember, you've got to always hold your stomach.
00:38:38Keep it tight.
00:38:39Keep the ribs up.
00:38:40Look proud.
00:38:41Stay strong.
00:38:42Got it?
00:38:42Okay.
00:38:43Now, what I want you to do first, hands are up.
00:38:46Now, when you're ready to throw a punch, make sure your elbow never leaves your side.
00:38:50Keep those arms on the side of the body.
00:38:52And as you turn your body, you want your body to go in the same direction that you're punching in.
00:38:56If you're punching with the right, you should be punching over the left shoulder.
00:39:00If you're punching with the left, you should be punching toward the right shoulder.
00:39:03Okay?
00:39:04So we're going to start this direction first.
00:39:06As we start to throw this punch, I want you to turn, look first, and then we're going to execute the punch by the numbers.
00:39:11Ready?
00:39:12So we turn to the left, holding that position, making sure your right leg is bent, squeezing your butt, side is tight.
00:39:19You're going to push that right arm straight out in front of you, holding the arm to a point where it's not fully extended, tightening up the tricep, bicep, gluteus, stomach, hands up for your guard for protection, and you pull right back to position.
00:39:35Okay?
00:39:35It's simple.
00:39:35One more time.
00:39:36You turn to the left and punch, and come back.
00:39:42Let's try that again.
00:39:43And one, and back, and two, and back, and three, and back.
00:39:51You guys keep moving.
00:39:52And four, and back.
00:39:54As you look over and you see Jasmine throw this punch, look at her hip.
00:39:57She turned that hip, pivoting the leg, making sure the leg is pivot, making sure the arm is not fully extended.
00:40:04Because if it's fully extended again, you can hurt your elbow, you can also hurt the shoulder.
00:40:09One more time.
00:40:11Two.
00:40:12Right out.
00:40:13Three.
00:40:14Three.
00:40:16Four.
00:40:19Five.
00:40:21Six.
00:40:24Seven.
00:40:26And eight.
00:40:27Good.
00:40:28Back to position.
00:40:28Now let's go to the other side, using the left arm.
00:40:31Same thing.
00:40:32Ready?
00:40:33And one.
00:40:34Two.
00:40:38Three.
00:40:41Four.
00:40:43Five.
00:40:44Shelly, take over, counting.
00:40:46Six.
00:40:47Now as you watch Shelly, when she goes to the right shoulder, she's also pivoting in the left heel,
00:40:52making sure the left heel is going in the same direction that she's punching in,
00:40:56tightening up her left gluteus to work her butt and her hamstrings,
00:41:00and she's tightening those abs up.
00:41:02Look at them triceps.
00:41:03Four.
00:41:03Five.
00:41:05Five.
00:41:07Six.
00:41:10Seven.
00:41:10And eight.
00:41:14Good.
00:41:14Now I'm going to show you how to do it a little bit quicker, a little faster, put a little
00:41:19more focus behind the technique.
00:41:21Now you're going to put your hands again, elbow to the side of the body.
00:41:25Now watch me first.
00:41:26In double time, it's going to be a contraction.
00:41:28You're going to be punching and pulling back.
00:41:31So visualize your imaginary opponent over to the left shoulder, throw that punch and come
00:41:36right back to your position.
00:41:37Okay?
00:41:37Let's try.
00:41:38Ready?
00:41:38And one, and two, and three, and four, and five.
00:41:47Now watch Jasmine as she's pivot, she's contracting.
00:41:51Visualizing her imaginary opponent here.
00:41:54Imaginary opponent throwing that punch, pivoting the hip, squeezing the hamstring, tightening
00:42:00her abdomen up, standing in control.
00:42:02And seven, and eight, left side, go.
00:42:08One, and two, the same thing, identical thing.
00:42:12There you go.
00:42:14Four, five, six, seven, eight, and walk it out.
00:42:24Good job.
00:42:25Now I'm going to take you into a jab.
00:42:26What I want you to do is step back with your right leg, place your hands on your side.
00:42:30Now when you throw this jab, you're going to put your left hand, push it straight directly
00:42:34out in front of you, bringing it back, and holding that position.
00:42:39But remember, when you go out in front, you're going to watch that elbow.
00:42:42Ready?
00:42:43Do it slow.
00:42:44Go one, two, three, take over Shelly.
00:42:50And at the same time you're doing this technique, remember, squeezing those triceps, squeezing
00:42:56those biceps, working those deltoids, working the shoulder, look at the stomach, stomach
00:43:03is always contracted, it's always tight.
00:43:06The legs are moving.
00:43:08The back foot is moving.
00:43:10All right.
00:43:12One more time.
00:43:13We go one, and two, and three, and four, and five, and six, and seven, and eight, and hold.
00:43:27Now the right cross.
00:43:29You're going to throw the right cross across the left shoulder, pivoting right hip.
00:43:33We go one, back, two, back, keeping the guard up, three, back, four, back, five, back, six,
00:43:44back, seven, back, eight, one more.
00:43:49One, two, three, four, five, six, seven, hold on, eight, hold on, eight.
00:44:02I want you to hold it there.
00:44:03Now what I want you to do is reach back with your right hand and touch your right gluteus
00:44:07and feel that right gluteus get hard.
00:44:10That's what you want when you're working out.
00:44:12When I reach over and touch Shelly's gluteus, look at it, it's tight.
00:44:15Triceps are tight.
00:44:17Stomach is tight.
00:44:19Cavs are tight.
00:44:20Hamstring is tight.
00:44:21She's tired every little bit that she can into that one punch to develop her body.
00:44:26That's what I want you to do.
00:44:27Once in a while while you're working out, reach over and touch the body part and tell it
00:44:32what to do, tighten up, get strong, be strong, guarantee you, six, six, six.
00:44:38Okay, guys, bring it up.
00:44:40All right, now we're going to take that to a double time to show you how to put the left
00:44:43and the right together.
00:44:44Step back with the right leg, hands are up.
00:44:47Now we're going to go left and then we're going to go right.
00:44:50Still easy.
00:44:51Left, nice and easy.
00:44:53Right.
00:44:54Here you go.
00:44:55Left, easy, isn't it?
00:44:57Right, back.
00:44:58Left, right.
00:45:01One more time.
00:45:02And one, everybody count.
00:45:04Two, including you.
00:45:06Three, there you go.
00:45:08Four, that's it.
00:45:09Talk to yourself.
00:45:10Five, yes.
00:45:12Six, that's right.
00:45:13Seven, yes.
00:45:15Eight, double time.
00:45:17Go.
00:45:17One, two, three, four, five, six, seven, eight.
00:45:20One, two, three, four, five, six, seven, eight.
00:45:24One, two, three, four, five, six.
00:45:27Walk it out.
00:45:28Good job.
00:45:28You're doing a good job.
00:45:29You're picking it up real easy.
00:45:31See, I told you.
00:45:32Type was very easy to pick up.
00:45:34These are movements that we do every day.
00:45:36All I want you to do is concentrate on what we're talking about.
00:45:39And I guarantee you, again, I'm always saying success.
00:45:42Be a conqueror.
00:45:43Now what I'm going to do is I'm going to cover a basic hook.
00:45:45A left hook and a right hook.
00:45:47You're going to take your right leg, step out, left leg out, pull your hands into your side.
00:45:51Remember, again, it's very important to tie your hands into both sides of the body.
00:45:56We're going to punch to the left shoulder first.
00:45:58And as you turn to the left, you're going to use the right side of your body.
00:46:01So we turn to the left.
00:46:03Thumb is facing out toward me.
00:46:05Palm is facing down.
00:46:07Tightening up the lats, the gluteus, hamstrings, quadriceps, holding that position and coming right back to position.
00:46:15Now we go to the right side, punching with the left, punching out, coming back.
00:46:22One more time.
00:46:23Turn to the left and back.
00:46:26We go right and back.
00:46:29Again, left and back, right and back.
00:46:35Now a little bit faster, it looks like this.
00:46:37Going to the left first.
00:46:38I'm going to do it first, guys, because you guys will follow me a second time.
00:46:41And we go one, two, three, four, five, six, seven.
00:46:48Now, come on, let's go.
00:46:50One, two, three, four, five, six, seven, eight.
00:46:56Again, we go one, two, three, four, five, six, seven.
00:47:03Shelly, go.
00:47:04Now watch this.
00:47:04Same time you're doing this left hook or right hook, look at, again, the whole body isn't tied.
00:47:11Stomach first.
00:47:13Hips.
00:47:15Arms.
00:47:17Shoulders.
00:47:19Total body.
00:47:20And remember this, guys.
00:47:22You can always tie your stomach in when you work out.
00:47:24I'm always going to be on your back about pulling up the ribcage, holding that stomach, and being aware of looking proud at the same time.
00:47:33All right, guys, step it out.
00:47:35Now we're going to move right into putting all those three punches together.
00:47:38We're going to put jab, right cross, and a left hook together.
00:47:43Now you're going to step back with your right leg, place your hands on your side.
00:47:46Simple technique.
00:47:47Again, we're going to start with the jab first, nice and slow.
00:47:49We're going to jab, and you're going to turn, right cross, and you're going to go left hook back to position.
00:47:56Again, we go one, two, three, and back.
00:48:03A little bit faster, we go one, two, three, and back.
00:48:07Again, one, two, three, back.
00:48:11Shelly, one, two.
00:48:13Look at that stomach.
00:48:14Again, I'm always saying stomach.
00:48:16Remember, if your stomach is out of shape, then it's going to cause you problems in your back, it's going to cause you problems in your posture, it's going to cause you problems in every part of your life.
00:48:25So what I want you to do is concentrate on that stomach.
00:48:28The more you can stand up tall, the prouder you'll be.
00:48:31So tighten that stomach every time you do something.
00:48:34Again, three, four.
00:48:36Again, one, two, three, back.
00:48:40Again, we go one, two, three, back.
00:48:44Last time, one, two, three, and back.
00:48:47Walk it out.
00:48:48Good job.
00:48:49Okay, now, moving into the uppercut technique.
00:48:53You're going to open up those legs.
00:48:55Now what you're going to do is drop 50% of the weight on both sides of the legs, sitting downwards, putting all the pressure to the inside of the thigh, underneath, at the hamstring, and the gluteus.
00:49:06Put your left hand in front, right hand back to the hip.
00:49:09Now what we're going to do is take our right hand right into an uppercut.
00:49:12You're going to push it up to your jaw.
00:49:13You're going to go up and make a bicep.
00:49:16Up, make a bicep.
00:49:17Two, there you go.
00:49:19No higher than the nose.
00:49:20Again, we go one, and two, and three, shall we?
00:49:26Now I'm going to turn to the side and I'm going to show you what you're doing.
00:49:29You're going to make sure when you're doing horse stance, your knees never go over the toes.
00:49:34You're going to sit down and really concentrate on your butt.
00:49:36And hamstrings.
00:49:37You're going to sit down here.
00:49:39Put both hands to the hips.
00:49:40Keep going, Shelley.
00:49:41Tighten up those biceps.
00:49:43Other arm goes out.
00:49:44Look at my abdomen.
00:49:45Keeping the rib cage high.
00:49:47Focusing on the technique.
00:49:48Eight.
00:49:49One more time.
00:49:50Go one.
00:49:51Tighten up.
00:49:52Two.
00:49:53That's it.
00:49:54Three.
00:49:56Four.
00:49:56Now I'm going to challenge you now.
00:49:58Five.
00:49:58Put it up a little bit lower in that horse stance.
00:49:59There you go.
00:50:00I want to push you there.
00:50:01I want to push you.
00:50:02Come on.
00:50:03All right.
00:50:04Walk it out.
00:50:04Good job.
00:50:05Now, as we go through the horse stance, did you feel your legs?
00:50:08That's good if you felt those legs.
00:50:10All it's telling you is you've got to get those legs in shape.
00:50:13Your legs are like car tires.
00:50:14And you need to take care of them the best way you can.
00:50:17And this horse stance can help you become more flexible and strong at the same time.
00:50:22So once in a while, when you're around the house, get out in the horse stance.
00:50:27Hold it for like a couple minutes.
00:50:28Help you develop those legs and get them strong.
00:50:31I guarantee you, you start to feel really good about your body and about yourself.
00:50:35Now we're going to move over to some kicking techniques.
00:50:37What I want you to do is open your legs up with the right leg going out.
00:50:40Left leg goes forward.
00:50:41Now place your hands on the hips.
00:50:42Now you're going to put 80% of the weight on the right leg.
00:50:45Lean it over to the right.
00:50:46Make sure the knee doesn't go over the top of the toes.
00:50:49Now you're going to reach out with your hands towards your right shoulder.
00:50:52And you're going to pull your left knee up and back down to the ground.
00:50:54One more time.
00:50:55And we go up, down, up, down, up, down, up, Shelly, go.
00:51:04One, two, at the same time again.
00:51:08Concentrate on those legs.
00:51:10My thing is always the abs.
00:51:13Tighten up those abs.
00:51:14Complete workout.
00:51:16Eight.
00:51:17One more time.
00:51:18One.
00:51:20Two.
00:51:21A knee raise is nothing but an extension of a kick.
00:51:24So if you can get your knee up waist high, then you already conquered half the battle right here.
00:51:30Waist high.
00:51:31Knee waist high.
00:51:32Contract the stomach.
00:51:33One more time.
00:51:34Two.
00:51:35Good.
00:51:36Good.
00:51:36Three.
00:51:38Four.
00:51:40Five.
00:51:42Six.
00:51:44Seven.
00:51:45And eight.
00:51:46Now walk it out.
00:51:47Now that's a side knee raise.
00:51:48Okay.
00:51:49Now what I want to do is show you how to put all these three punches together into a combination.
00:51:53Adding a knee raise to it.
00:51:55What I want you to do first is go back into your guard.
00:51:57Your left guard.
00:51:58Your right leg goes back.
00:52:00Bring those hands up into your guard.
00:52:02Now that should make you feel like you can be strong.
00:52:04Attach your elbows to the side of your body so your hands don't fly out when you punch.
00:52:09Okay.
00:52:09Now what we're going to do is start the left jab, right cross, left hook, then a left knee raise.
00:52:15We're going to do a left jab, a right cross, a left hook, reach up, pull the knee down, right back to position.
00:52:26One more time.
00:52:27Left, right, left, reach, knee, and down.
00:52:36Let's do that again, shall we?
00:52:38One.
00:52:39Two.
00:52:40Tighten that stomach.
00:52:41Three.
00:52:42Left hook, reach up, contracting the stomach, blowing the air out.
00:52:48One more time.
00:52:48And one.
00:52:49One.
00:52:50Two.
00:52:52Three.
00:52:53Reaching up, pulling the knee up, contracting the stomach.
00:52:56And going right back down.
00:52:58One more time.
00:52:59We go one, two, three, and knee.
00:53:03Yes.
00:53:03One, two, three.
00:53:05Good, good.
00:53:06Come on.
00:53:06We go one, two, three.
00:53:09Knee again.
00:53:10One, two, three.
00:53:12A little faster now.
00:53:14Come on.
00:53:14One, two, three, four, five, six, seven, eight.
00:53:17One, two, three, four, five, six, seven, eight.
00:53:21One, two, three, four, five, six, seven, eight.
00:53:24Hold, walk it out.
00:53:26You'll notice in this tape here, we're not concentrating on both sides.
00:53:30And I don't want to do that right now.
00:53:31What I want to do is I want to show you all the basic principles on how to execute tie
00:53:36bow.
00:53:36So that's why we're not covering both sides.
00:53:38So don't worry about what this tape has to offer as far as exercising to get you in shape.
00:53:44Just worry about the technique and the knowledge that I'm trying to give you.
00:53:47Okay, now we're going to go into a front knee raise using the right leg, placing your hands
00:53:52up over the head, step back with your right leg.
00:53:55Heel of the foot is always up, slightly bend the right leg, hands are up.
00:53:58Now what I want you to do is pull your right leg up, your hands go down.
00:54:01We go one, touch your toe.
00:54:03Two, at the same time, contract your stomach.
00:54:06Go ahead, Shelly.
00:54:07Three, tighten up.
00:54:11And again, this is very important too.
00:54:14Watch the stationary leg.
00:54:15The stationary leg should never be fully extended because if it is, you lose balance.
00:54:19We don't want that.
00:54:20Making sure that stationary leg is always bent.
00:54:23Stomach is always held.
00:54:25Reaching up, contracting the stomach.
00:54:27One more time.
00:54:28Come on.
00:54:30One more set.
00:54:31Go one, down, two, down, three, down, four, down, five, down, six, down, seven, down, eight.
00:54:45Walk it out.
00:54:45Good.
00:54:45Now, those two basic techniques can help you with the side kick, the round kick, the back
00:54:50kick, and any other kicks.
00:54:52Okay, now we're going to move right into your basic roundhouse kick.
00:54:54You're going to lean over to the side, 80% of the weight goes to the right, place your
00:54:58right hand on your right side.
00:55:00Left hand comes up for guidance.
00:55:03Take your elbow, pull it into your left side, lean over.
00:55:07Now, toes barely touching the floor.
00:55:09What you're going to do is you're going to pick your left knee up, hold that position.
00:55:14You're going to extend your leg out, you're going to bring it back, and you're going to
00:55:18put it down.
00:55:19One more time.
00:55:20You're going to lift it up, extend it out.
00:55:23Bring it back, and down.
00:55:26I'm going to talk to you one more time.
00:55:27Leg up.
00:55:29Put it out.
00:55:31And back.
00:55:32And hold.
00:55:33Now, if you can't get your leg up that high, that's okay, because you can do the same thing
00:55:38going to the knee, but you've got to have that focus.
00:55:41Again, placing the right hand on the hip, left hand up.
00:55:44Now, you bring the knee up.
00:55:45Now, take it to the knee.
00:55:46The knee out, bring it back, and down.
00:55:51One more time.
00:55:52And up, and out, and back, and down.
00:55:58Walk it out.
00:55:59Now, that's the basic roundhouse kick.
00:56:01Now, if you really have a problem about balance, let me show you an easy way to do this, too.
00:56:06Can I get that chair over there, Shelly?
00:56:07Now, this is for everybody.
00:56:09Anybody can do this.
00:56:10It doesn't matter who you are.
00:56:12Now, what I'm going to show you, I'm going to have Shelly walk up to the chair for balance.
00:56:16You don't want to use the chair to rely on, but it's going to help you out.
00:56:21It's going to help you get toward a point where you can do it without holding on.
00:56:24Now, you do the same principle.
00:56:25Place the hand on top of the chair, picking the knee up.
00:56:28You want to extend the leg out.
00:56:29Now, watch this.
00:56:30See if the leg is fully extended, what's going to happen?
00:56:34You're going to mess up that knee.
00:56:35Outside of that, you lose control of the thigh.
00:56:39What I want you to do is you want to hold it, tightening up the thigh, tightening up the hamstring,
00:56:44tightening up the gluteus.
00:56:45You know what else?
00:56:47There that stomach is again.
00:56:48I'm always asking you about the stomach.
00:56:50The stomach is always tight.
00:56:51So, you're going to bring it back and down.
00:56:54One more time.
00:56:55You pick it up, put it out, bring it back and down.
00:56:59Pick it up, put it out, back.
00:57:01One more time.
00:57:03Up, out, back and hold.
00:57:06Now, once you start to get a little more comfortable, put your index finger on there.
00:57:10There you go.
00:57:11Now, you're going to pick the leg up the same way.
00:57:14You're going to put it out, bring it back and down.
00:57:18One more time.
00:57:19Bring it up, put it out, bring it back and down.
00:57:25Okay, that's the principle on how to get your balance, give you confidence.
00:57:29That will teach you.
00:57:30And the more you do that, the better you'll get.
00:57:33Now, I'm going to take it into double time so you guys can get a chance to see what it's like.
00:57:36All right?
00:57:37But not too fast.
00:57:37But fast enough where you can feel it burn in the side, in the stomach.
00:57:41And remember the saddlebags that you always have, you're complaining about inside your legs?
00:57:45This exercise is going to really help you.
00:57:47You're going to feel it.
00:57:48I'm telling you.
00:57:49Now, what we're going to do, we're going to place the weight 80% here, hands back up here, place your left hand up, right hand to the hip.
00:57:57Now, when I say double time, you either go to the waist, go to where your limit is.
00:58:02Five, six, seven, eight.
00:58:05We go one, two, three, four, five, six, seven.
00:58:12Three more sets.
00:58:13One, I want you to feel this.
00:58:14One, two, three, four, five, six, seven, eight.
00:58:20Two more.
00:58:21Come on.
00:58:22Yes.
00:58:23Come on.
00:58:24Yes.
00:58:25Come on.
00:58:25Go.
00:58:27Come on.
00:58:29Three, four, five, six, seven.
00:58:34Walk it out.
00:58:35Good job, guys.
00:58:35Good job.
00:58:36Now, again, this is a good idea.
00:58:39This is a good principle that can help you with that kick.
00:58:41Visualize this.
00:58:42As you step to the right, place the weight on the right leg, place the hand up.
00:58:46Make believe you have a cup of water on your hip, a cup of water on your knee, a cup of water on your ankle.
00:58:53You want to keep the knee and foot always at the same level.
00:58:56You know why?
00:58:58After a minute again, I'm always talking about abs, keeping those abs tight.
00:59:02I'm always reminding you, you've got to focus on the total workout, not just one body part.
00:59:07The total workout.
00:59:09So, again, as you place your hands up, hand on the hip, think of lifting up those three cups of water.
00:59:16Lift it up, and we go one, two, three, four, five, six, seven, eight.
00:59:24See what I'm talking about?
00:59:26And you should be feeling it in the body parts that you want to feel it in.
00:59:29All right, now I'm going to take you right into another kick.
00:59:31You're going to open up your legs.
00:59:32You're going to step out here, balance yourself, drop your weight down.
00:59:35Now, place your left hand up in front, right hand here.
00:59:39Now, you've got your hands in the guard.
00:59:41How do you feel?
00:59:42I bet you feel strong.
00:59:43I'm going to turn to you.
00:59:44Now, watch me.
00:59:45If I put my hands up, I'm in a fighting guard.
00:59:47I feel like I can protect myself now.
00:59:49Do you feel like you can protect yourself?
00:59:51I bet you do.
00:59:52That's good.
00:59:53That's what I want you to feel.
00:59:54Now, you're like this.
00:59:56Hands up, looking in the same direction that you're kicking in.
00:59:59You step up.
01:00:00Bring it up.
01:00:02Put it out.
01:00:04Bring it back.
01:00:06Step down.
01:00:08And hold.
01:00:09Let's try it again.
01:00:09Shelly?
01:00:10Step.
01:00:11And up.
01:00:12That's it.
01:00:13And out.
01:00:14Good.
01:00:15Bring it back.
01:00:16One more time.
01:00:20Step up.
01:00:21Hold it right there.
01:00:23Hold it right there.
01:00:23Again, you see what she just did?
01:00:25She stepped up.
01:00:26What did she do?
01:00:27She placed 80% of the weight on that right leg.
01:00:31I can lift this up.
01:00:33So, toe is barely touching.
01:00:35Now, what she's going to do?
01:00:36She's going to contract her hamstring, contract her stomach to pull that knee up.
01:00:41There you go.
01:00:42Pushing the heel out.
01:00:44Bringing it back.
01:00:46Placing the foot down on the floor.
01:00:48Take that leg and recovering right back to your original position.
01:00:52That's a basic, simple side kick.
01:00:55Easy to pick up.
01:00:56Easy to learn.
01:00:56You're going to feel all the body parts that I want you to feel.
01:01:00Okay?
01:01:00That's a basic side kick.
01:01:01Okay, guys.
01:01:02Walk it out.
01:01:03You walk it out.
01:01:03Give your legs a chance to recover.
01:01:05If you need to get some water, go ahead and do that.
01:01:07Get some water.
01:01:08Come on back because I won't be here waiting for you.
01:01:10Okay?
01:01:11Now, I want to show you what the cycle looks like in double time.
01:01:15Now, you're going to open those legs up.
01:01:16And your hands are out in front.
01:01:18Again, what are you doing?
01:01:20Standing strong.
01:01:21Being strong.
01:01:22You're in your guard.
01:01:23You know you can protect yourself at the same time.
01:01:25Now, we're going to the left.
01:01:27Visualize your imaginary opponent coming at you.
01:01:29You're going to go to the stomach.
01:01:31Ready?
01:01:32Let's go.
01:01:32Go kick, down, kick, down, kick, down, kick.
01:01:39One more time.
01:01:40Come on.
01:01:40We go eight, one, seven, one, six, yes, five, four, come on, three, two.
01:01:51Give me a little key eye here, guys.
01:01:53Yeah.
01:01:54That's it.
01:01:54Walk it out.
01:01:54Good job.
01:01:55Key eye is to catch your opponent off guard.
01:01:58Elemental surprise.
01:01:59Okay?
01:01:59Helps you breathe better.
01:02:00Helps you relax.
01:02:01Not stand too tense.
01:02:02Okay, now I'm moving to a combination kicking technique.
01:02:05We're going to turn to the side.
01:02:07Okay?
01:02:08Hands are up in front.
01:02:09We're going to do a basic front snap kick, then a basic back kick.
01:02:13So, you want to slightly bend those knees.
01:02:15Place your hand up.
01:02:17Tighten up your stomach.
01:02:19You're going to pick your left leg up.
01:02:20Put it out.
01:02:22Bring it back.
01:02:24Set it down.
01:02:26Lean over.
01:02:27Place it all the way into the hamstrings.
01:02:30Hold your hands here.
01:02:31Looking over the right shoulder.
01:02:33Putting the leg up.
01:02:34Picking the knee up.
01:02:35Extending the leg back.
01:02:36And bring it up.
01:02:38And down.
01:02:39Walk it out.
01:02:40Now I'm going to show you how to use this kick and take advantage of this kick by using
01:02:43the chair.
01:02:44Showley, can you give me that chair again?
01:02:44Now, as we do this technique, again, these techniques take focus and control.
01:02:51Now, what I'm going to show you, if you've got a chair, take the back of it.
01:02:55Place your hand on the back of the chair.
01:02:57Slightly bend the knees.
01:02:59Put your hands up in front for your guidance.
01:03:01These are your guidance.
01:03:02Your hands.
01:03:02You want to kick between those elbows with the front kick.
01:03:04I'm going to have mine on the chair.
01:03:06Keep your left hand up in front.
01:03:07Pick your left knee up.
01:03:08Attaching it to the abdominal.
01:03:11Maybe leave you have a cup of water in your knee.
01:03:13Place your leg out in front.
01:03:14Squeezing the thigh.
01:03:16Bring it back down.
01:03:18Set it on the floor.
01:03:19Leaning over.
01:03:21Looking over the right shoulder.
01:03:23Picking up your right knee.
01:03:24Extending it straight behind you.
01:03:26Tightening up your hamstrings and your gluteus.
01:03:28Bringing it back.
01:03:29Bring it down on the floor.
01:03:31Now, watch.
01:03:31As you stand up.
01:03:32As you stand up.
01:03:34Again.
01:03:35Here goes that stomach again.
01:03:36Lift it up with the stomach.
01:03:38There you go.
01:03:39And you extend it out.
01:03:41Bring it back.
01:03:42Put it down.
01:03:43Lean over.
01:03:45Put it out.
01:03:45Look over that shoulder.
01:03:46Make sure you look over the shoulder.
01:03:48Bring it back down.
01:03:49Bring it up.
01:03:50And as you stand up, you're going to execute that kick.
01:03:52Now, we're going to make it a little bit faster.
01:03:54You can still hold on to the chair.
01:03:56Keeping your body upright.
01:03:58Lifting the knee up.
01:03:59Giving it a front kick and a back kick.
01:04:00We're going 1, 2, 3, 4, 5, 6, 7, 8.
01:04:04We're going 1, 2, 3, 4, 5, 6.
01:04:09Shelly.
01:04:11Now, at the same time you're doing this, make sure you look over that shoulder so you don't kick anything.
01:04:15That's why it takes focus to do Tai Bo.
01:04:17Again, holding on to the chair.
01:04:21Letting the chair help guide you through the technique.
01:04:24Now, once you start to get comfortable, put a fingertip on the chair.
01:04:28See, I got my finger there.
01:04:30Doing the same technique.
01:04:31Two more times, Shelly.
01:04:321, 2.
01:04:33See the finger.
01:04:35See?
01:04:352, 3, 2, 3, 4, 5, 6, 7.
01:04:40And walk it out.
01:04:41Good job.
01:04:42Okay, now, that's the front kick, back kick.
01:04:45You need to get the chair and put it back.
01:04:47Now, we're going to move into the footwork.
01:04:49Legs going up.
01:04:51Coming back in.
01:04:52So, we go 1, 2, 3, place the hands on the hips.
01:04:564, back, 5, back.
01:04:59Again, we go 1, 2, 3, 4, 5, 6.
01:05:05Hands to the left.
01:05:06We go jab, jab, jab, jab.
01:05:105, 6, 7.
01:05:13Right side.
01:05:14Let's go 1, 2, 3, 4, 5, 6, 7.
01:05:20And walk it out.
01:05:21Good job.
01:05:22That's going to help guide you through all the punches and all the kicking techniques that we need to do when we go through the rest of those tapes.
01:05:29Okay?
01:05:30Now, I'm going to take you to a cool down right now.
01:05:32I'm going to show you how we're going to cool your body down nice and easy.
01:05:35What I want you to do is stretch your legs short of the width apart.
01:05:37Pull both hands into your waist.
01:05:40Take your left hand.
01:05:41Push it down.
01:05:41Bring it up like you're scooping up some air.
01:05:44Bring it back to the ear.
01:05:46Push it out.
01:05:47Bring it in.
01:05:48The right hand follows.
01:05:50Bring it up.
01:05:51Pull it back to the ears.
01:05:53Push it out.
01:05:54Bring it back.
01:05:55Now, both hands go down.
01:05:58Bring it back into the ears.
01:06:00Push both hands out.
01:06:02Pull it back.
01:06:03Left hand goes down.
01:06:04No tension whatsoever is on the arm.
01:06:06Take it out to the left side.
01:06:08Point your fingers down.
01:06:09Fingers up.
01:06:10Flip the wrist over.
01:06:11Bring it back to the center.
01:06:14Pull it in.
01:06:15Opposite hand goes down.
01:06:17Bring it up.
01:06:17Out to the right.
01:06:19Fingers down.
01:06:20Bring it up.
01:06:21Flip it over.
01:06:22Bring it back.
01:06:23Now, both hands go down.
01:06:26Bring it up.
01:06:27Out to the side.
01:06:29Fingers down.
01:06:30Fingers up.
01:06:31Flip it around.
01:06:32Bring it back.
01:06:34Pull.
01:06:34Now, you're going to turn to your left.
01:06:36Pushing all the way here.
01:06:37Pivoting on the heel.
01:06:39Pushing it down.
01:06:40Relaxing the body.
01:06:41Bring it in.
01:06:42Creating your own little circle.
01:06:44Rocking back.
01:06:45You do that twice.
01:06:48Loosening up the body.
01:06:49Now, pushing it all the way around to the opposite side.
01:06:57Pushing down.
01:06:59Exhaling.
01:06:59Blowing the air out as the hands go in.
01:07:02Yes.
01:07:03And blowing out.
01:07:04Pushing it back to the center.
01:07:12Pulling your left hand on top.
01:07:13Right hand on the bottom.
01:07:15Pulling both hands into the waist.
01:07:17Step in.
01:07:18Step back with your right leg.
01:07:21Left leg slides in.
01:07:23Push your palms down.
01:07:25Bring them up into like an umbrella over the top of your head.
01:07:29Bring it straight down.
01:07:31Bring it in.
01:07:32Flip the hands over.
01:07:35Bring it into your waist.
01:07:36Drop down.
01:07:37Scoop some air up.
01:07:39Bring it up over the top.
01:07:41Take it straight out.
01:07:43Take it over to the left.
01:07:45Give a nice stretch.
01:07:47Bring it back over to the right.
01:07:50And bring it back.
01:07:51Bring it back over the head.
01:07:53Pull the hands in.
01:07:55Bow.
01:07:57That's how you start off.
01:07:59But I want to say one thing.
01:08:01Remember this.
01:08:03Your elbow.
01:08:05Your knee.
01:08:06Never fully extended.
01:08:08Always concentrate on controlling those body parts.
01:08:12And when you do that, I guarantee you, you're stepping closer to your goal.
01:08:16God bless you.
01:08:19I'll see you later.
01:08:20Bye-bye.
01:08:21applause
01:08:22Bye-bye.
01:08:22Bye-bye.
01:08:23Bye-bye.
01:08:23Bye-bye.
01:08:23Bye-bye.
01:08:23Bye-bye.
01:08:23Bye-bye.
01:08:24Bye-bye.
01:08:24Bye-bye.
01:08:25Bye-bye.
01:08:25Bye-bye.
01:08:25Bye-bye.
01:08:25Bye-bye.
01:08:26Bye-bye.
01:08:26Bye-bye.
01:08:26Bye-bye.
01:08:27Bye-bye.
01:08:27Bye-bye.
01:08:27Bye-bye.
01:08:28Bye-bye.
01:08:28Bye-bye.
01:08:28Bye-bye.
01:08:29Bye-bye.
01:08:29Bye-bye.
01:08:30Bye-bye.
01:08:30Bye-bye.
01:08:31Bye-bye.
01:08:31Bye-bye.
01:08:32Bye-bye.
01:08:32Bye-bye.
01:08:33Bye-bye.
01:08:33Bye-bye.
01:08:34Bye-bye.
01:08:35Bye-bye.
01:08:35Bye-bye.