#nostalgia #tvcommercials #videogamecommercials #gamingcommercials #oldvideogamecommercials #90scommercials #90sads #1990scommercials #2000scommercials #2000sads #2001commercials #1991 #1992 #blockbuster #tacobell #nintendo #nintendocommercials #mcdonalds #dailymotion #youtube #facebook #twitter #twitch #motiongraphics #deezer #tv #dlive #instagram #stream #motion #twitchstreamer #fightingmentalillness #twitchclips #twitchretweet #twitchaffiliate #twitchshare #ant #scribaland #tiktok #greece #spotify #gelio #games #vimeo #google #motionmate #youtuber #greekquotes
Category
🎥
Short filmTranscript
00:00:00Hi, I'm Kathy Smith, and we just finished shooting the most incredible video that I've
00:00:18ever seen. Now, when I decided to design this video, I wanted something that was safe, that
00:00:23was effective, but also that was a whole lot of fun. And you know what? We did it. We really
00:00:29did it. There are some truly unique features in this video that I'd like to explain to
00:00:33you right now. For example, beat counts. All new steps begin on a one count and continue
00:00:39for multiples of four counts. Now, we're going to help you find that one count. We show you
00:00:44the different levels of difficulty of an exercise, so you can pick the best one for you. And
00:00:49foot looking. Feet seem to be a source of a lot of problems. Don't laugh. I have people
00:00:54in classes that can't get their right from their left, so we've simplified it for you.
00:00:57I want you to look at your feet right now. Go ahead, look on down. Looks just like that,
00:01:03right? Now, I want you to look at your right foot, and look at your left foot. Every time
00:01:09you see and hear this, you'll get to check your feet. Aerobics are great for the cardiovascular
00:01:16system, and they're also a great way to lose weight. Nature has given you a very convenient
00:01:21way to check your aerobic state. It's your heart rate. We're going to learn how to determine
00:01:26it right now. Subtract your age, for example, 30, from 220. Now, multiply that number first
00:01:32by 70 percent and then by 85 percent. The result per minute is your target zone. Twice we'll
00:01:39stop and take a 10-second heart rate check, either on your neck or on your wrist. Now, multiply
00:01:45that number times six. Are you in your target zone? If you're above it, slow down. But if you're
00:01:52below it, you're going to have to work harder. If this or any other part of the tape is not clear,
00:01:58just rewind and review. Correct technique is so important. Doing an exercise properly is going to
00:02:04help you avoid injury and also give you the most benefit. When you first begin this workout, and
00:02:10especially in the warm-up, don't use the full range of motion. Keep the movements compact. Start
00:02:16at a sensible pace, your pace, and work with this tape building up gradually. If you have a tight
00:02:22back or any lower back problems, use a bent knee position. This will reduce the stress on your back.
00:02:27Always remember to keep your knee over your foot, not allowing it to twist out of line. Again, this
00:02:34will reduce any strain on the knees. The last thing I'd like to talk about is commitment. There's
00:02:40absolutely nothing magical about this tape. You have to commit to working with it. You're going to have to
00:02:45set some goals. You're going to have to work toward those goals. You're going to achieve those goals.
00:02:51Now, give me, no, give yourself at least three months, and I swear you will see rosier cheeks.
00:02:58You're going to see a lot of vitality, and you're going to see a leaner, tighter body.
00:03:03What I want is for you to start right now, put that tape on, and have some fun with this whole thing.
00:03:09I'm Kathy Smith. Now have a good time with your good health.
00:03:12By the way, if your VCR has a memory, put a zero here. Then your tape will always be ready
00:03:19to work out.
00:03:30Okay, it's time for the warm-up. Now remember, make those movements fluid, no jerky motions,
00:03:35and don't get competitive with these guys, because they're really good.
00:03:39Feet, shoulder-width apart. Let's take a deep breath up.
00:03:41Inhale up. Exhale out. Inhale up. Exhale out. Now this time, we're going to add the head.
00:03:52Drop the down around the neck. Inhale up. Exhale out. Inhale up. Exhale out.
00:04:02Hands up. Look up. And down. And up. And down. Up. Down. And up. Now reach to the ceiling.
00:04:10Count to eight. Two. Three. Four. Five. Six. Seven. Now open it up. Nice and wide.
00:04:18Plié on down. Four. Three. Two. Now for stretching your sides, reach right and left.
00:04:26Right. Right. Left. Right. Left. Now the hands go right to the knees and you stretch the shoulders.
00:04:32Down. Down. Four. Three. Two. Now drop the hands to the floor and bend and straighten.
00:04:41Bend. Straight. We're working our hands strength now. Nothing jerking.
00:04:47From the top, reach up. Two. Three. Open it up. And a wide plié.
00:04:55Press it down there. Move it lower. Reach right and left. Side. Side.
00:04:59Hands go to the knees. You've got the routine now. Try to memorize it.
00:05:04Hands go down. Bend. Straight.
00:05:07Remember, the purpose of warming up is to get the body warm, to increase circulation to the muscles,
00:05:12and to lubricate the joints. So keep the movements fluid and controlled, not jerky or exaggerated.
00:05:22Hands go to the knees and stretch that back out.
00:05:25Last one down and bend. Straight. Bend. Straight. Bend. Straight.
00:05:32And now bring the left hand to the right side.
00:05:35You're opening. You're opening. Open. Close. Open. Switch sides.
00:05:41Open. Close. Open. Close.
00:05:47Counting two. It's right. Two. Then we switch sides.
00:05:51Bend. And left. Two.
00:05:54Back I'm riding. Step for up.
00:05:58Switch sides. And left. Two.
00:06:01Pump this front and bounce for a.
00:06:031, 2, 3, 4, 5, 6, 7, 8, now 4, 3, and lunge your legs, right, 2, 3, 4, sit it down, point, flex, point, flex, point, flex, point, flex, now we're going to turn and press into the legs, just press into the legs, straighten the legs, both feet straight, now I'm slight holding them back, hold for 8, now back, legs go back, back,
00:06:335, 6, 7, now turning, clap, and reach, 2, 3, 5, 6, 7, now lunge the other side, lunge it down, drop it down, lift down, now use the foot, now stretch, left, point, flex, point, flex, turn and press into the legs, press into the 4,
00:07:00just straighten the leg down, just pull straight that back, press it down, use the legs, back, 2, 3, 4, and 5, 6, 7, turn to front, and clap, 2, 3, 4, down, 2, 3, 4, up, and down, keep it up there, on the toes,
00:07:27if you do it, with your toe, with your heel, toe, heel, last time, now roll it up, slowly, roll a step back,
00:07:35open it up, into a pied, a pied for 8, take it down, 1, 2, 3, now right and left, and right, left, right, left, right, left, left, right, finger count,
00:07:55getting faster now, getting faster now, 5, 6, another set of 8, 8, 7, 6, 5, 4, 3, 2, press it to the right, press it, come on, get it to a bow,
00:08:13hit it to right, center, left, and center, again, right, center, left, and center, and right, center,
00:08:22one more time, one more time, all the way around, hit it to right, center, left, hold it there, and right, right, and left, reach,
00:08:34hop back, and down, again, reach the left, the back is flat, and now 2, 3, 4, and reach it, make sure it's done up again,
00:08:51and reach, and reach, and reach, okay, count to 2, bend the knees and press, and reach to the right, reach to the left,
00:09:03press, 2, and reach, again, hit, press, 2, last time, we're going to swing it back and forth once again, 1, 2, 3, 4, 5, 6, 7,
00:09:19now you're pulling on a rope right here, you're holding, stretching the side, you pull, tug of war, stretch, pull up, you pull,
00:09:32don't let it get away from you, side, come up, and pull, and up, and up, and pull, okay, last time, I want you to go a little bit further, pull, pull, pull, pull,
00:09:44pull, side, up, pull, pull, pull, pull, side, up, and circle, circle, circle, reverse it, and circle, circle, circle,
00:09:56up, up, down, down, down, down, down, down, down, down, down, down, now left and right, you can see it go, left and right,
00:10:20it's time for the aerobic warm-up, let's go right and left,
00:10:26it's elbow to knee, you start to the right, it's up, and two, and three, now you switch sides, up, up, start out slowly so you don't get too tired,
00:10:40and remember, pace yourself, switch sides,
00:10:42now count to two, take it right for two, and left,
00:10:48and right again, and left, now sixteen singles, take it right, and left, right, left,
00:10:56this is eight, seven, six, five, four, three, two, now shake it out,
00:11:06eight more, eight, seven, six, five, four, three, now double, center, right and center, left,
00:11:21here we go, kick it forward, low kick, forward, forward, keep it low, unless you're losing more fans, then you can get your kicks a little higher,
00:11:42and forward, add the arms, take it up, and up, and up, and out, take it down, down, then you shake it low, low, low, and up again, up,
00:11:59flex the hand, flex it, fist, fist, and shake it, two, three, third time, out, side, down, down, and shake it, two, three, and four,
00:12:12last time,
00:12:18it hits again, this is easy now, side to side, eight more, seven, six, five, four, three, two, and double, take it center, right, center, left,
00:12:34and that's sort of ball, here you go, circle, right, circle, left,
00:12:44start, start, right, mark, cross, left, cross,��니, nat, cross,
00:12:50I love you, barricade, fork, and drop, subscribe, switch again, right,
00:13:08Right.
00:13:10Boys again, it's left cross, left cross.
00:13:14Now cross the two, take it right.
00:13:16Two and left.
00:13:18Two and right.
00:13:20Two and left.
00:13:23Take it down.
00:13:28Now single count, out and cross, out and cross, out and cross.
00:13:33Now and cross it, cross it.
00:13:36Out and cross, out and cross, out and cross.
00:13:38Out and cross, out and cross, out and cross, out and cross, out and cross, out and cross it, take it right.
00:13:43Two.
00:13:44Two.
00:13:45One.
00:13:45Two.
00:13:46Two.
00:13:47Three.
00:13:48Count to four again, right.
00:13:50Three.
00:13:51And four, now move it, here's your leg.
00:13:54Count to two, it's right for two and left.
00:13:58Two again, right.
00:14:00Two and left.
00:14:01Now single count, take it right, left, right, left.
00:14:08Eight more, it's eight, seven, six, five, and four, three, two.
00:14:18Now toe heel on the left, toe heel.
00:14:21Switch sides, four counts right, two, three.
00:14:24Switch sides and left.
00:14:26Two, three.
00:14:28Count to four to right, right.
00:14:30Two, three.
00:14:31Now count to two.
00:14:32Take it, two.
00:14:34And switch it.
00:14:35Switch again, left with two.
00:14:37Switch.
00:14:38Two again, it's left two.
00:14:40And right two.
00:14:42And left two.
00:14:44Now sixteen singles.
00:14:45Take it left and right.
00:14:47And left and right.
00:14:49And left and right.
00:14:51And left and right.
00:14:52And eight, four, seven, six, five, four, three, two.
00:14:58Now twist it to the left.
00:14:59Down, two, three, four, five, six, now take it down.
00:15:02And down, two, three, four.
00:15:04Up, six, seven, eight.
00:15:07One, two, three, four, six, seven, eight.
00:15:09Down, two, three, four.
00:15:11Up, six, seven, eight.
00:15:13Down, two, three, four.
00:15:14Hold on, hold on.
00:15:16Drop your hand.
00:15:17Five, six, now open the light.
00:15:19And strip it back and forth.
00:15:22You should be pretty warmed up by now.
00:15:23So we got some challenges in store for you.
00:15:25Here we go.
00:15:26Five, six, seven, eight.
00:15:28One, two, three, and turn.
00:15:31And center.
00:15:33And turn at one.
00:15:35Center for four again.
00:15:37Turn.
00:15:38Center.
00:15:40And turn.
00:15:40Count to two.
00:15:41Take it.
00:15:42Center, two, and right.
00:15:43Two.
00:15:45Center.
00:15:46Right.
00:15:47Two again.
00:15:49Center.
00:15:49Two.
00:15:50Right.
00:15:52Center.
00:15:53Right.
00:15:53Center now.
00:15:54Six more pounds.
00:15:55Right.
00:15:56And left.
00:15:57And right.
00:15:58And left.
00:15:59Right.
00:15:59Left.
00:16:00Right.
00:16:01Now move it out.
00:16:02Take it out there.
00:16:05Four, three, two.
00:16:08Now add the arm.
00:16:09Take it up to the right and up to the left.
00:16:15Eight more counts.
00:16:16Eight, seven, six, five, four, three, two.
00:16:21Add the arrow.
00:16:22Take it.
00:16:23Center.
00:16:23Pull.
00:16:23If you're feeling winded, don't stop.
00:16:29Just eliminate the arms, but continue with the lunge.
00:16:32You'll stay aerobic that way.
00:16:33Three, two, add the tricep.
00:16:36Take it.
00:16:36In and down.
00:16:37Four, three, two, now.
00:16:49Back to center.
00:16:50And inside.
00:16:51And inside.
00:16:53Five, six, seven, and left.
00:16:56Bring your hands.
00:17:01Two, elbow to knee.
00:17:03Take it.
00:17:03Down, up, down, up.
00:17:05Switch sides.
00:17:07Four more of these.
00:17:09Now let's do another eight of them.
00:17:13Four more again.
00:17:14One, two, three, now.
00:17:16Can't take it.
00:17:17Up and out.
00:17:22If you're feeling winded, especially you beginners, don't stop.
00:17:26Just kick a little lower and keep going.
00:17:29Keep it aerobic.
00:17:29And down.
00:17:30Two, four, three.
00:17:33Two, four, three.
00:17:34Four more.
00:17:35Three more.
00:17:35Two more.
00:17:36Two more.
00:17:37Now we're going to have a low kick to the right.
00:17:39Low, knee, knee.
00:17:40Kick it up.
00:17:41And low.
00:17:42Knee, knee.
00:17:43Kick it up.
00:17:44And low.
00:17:45Knee, knee.
00:17:46Kick it up.
00:17:47And low.
00:17:48Knee, knee.
00:17:49Kick it up.
00:17:50Now if you don't get this at first, don't worry.
00:17:52We're going to do a lot of repetitions of it.
00:17:54Low, knee, knee.
00:17:55Kick it up.
00:17:56And low.
00:17:57Knee, knee.
00:17:58Kick it up.
00:17:59Knee, knee.
00:18:00Kick it up.
00:18:01And low.
00:18:02Knee, knee.
00:18:03Keep it up.
00:18:04And straight.
00:18:05Bend.
00:18:06Bend.
00:18:07One more step.
00:18:08Each side.
00:18:11Last time.
00:18:12Straight leg.
00:18:13Kick to the right.
00:18:16Now we're going to take them out to the side.
00:18:21Take a try.
00:18:24Side again.
00:18:27Side again.
00:18:28Side.
00:18:29Two.
00:18:30Last side.
00:18:31Front.
00:18:32Class.
00:18:33Last side.
00:18:34Five.
00:18:35Six.
00:18:36hands install.
00:18:37The elbow knee Ä‘á»™ng.
00:18:38Kick up.
00:18:39And up.
00:18:40Keep it a little bit forward.
00:18:51Five, six.
00:18:52Down.
00:18:53Kick it up.
00:18:54One, two, three and lift.
00:18:55Okay, really get loose here now.
00:18:58One, two, three.
00:19:00Bend those knees.
00:19:03Down.
00:19:04And down.
00:19:06And down.
00:19:08Last time, we're in charge of touch.
00:19:10And touch, touch, pick the point.
00:19:12Touch, touch, pick the point.
00:19:14And point.
00:19:16And touch, touch, touch, and swing.
00:19:20Last time, all the way around.
00:19:22Pick it up.
00:19:24One, two, three.
00:19:26Out.
00:19:27Two, three.
00:19:29A little bit higher.
00:19:30Out.
00:19:31Two, three.
00:19:32Out.
00:19:33Okay, keep going.
00:19:35One more time on each side.
00:19:37But the next is pretty difficult.
00:19:39Don't worry, you'll get it.
00:19:41One, two, three.
00:19:46Two, three.
00:19:47Back.
00:19:48Two, three.
00:19:49Take it down.
00:19:50Down.
00:19:52Bend it.
00:19:53One, two, three.
00:19:54And bend it.
00:19:55Bend it.
00:19:56Bend it.
00:19:57Bend it.
00:19:58Bend it.
00:19:59Last time.
00:20:00One, two, three.
00:20:01Down.
00:20:02Back to center.
00:20:03Back to center.
00:20:04Woo!
00:20:05Coming up.
00:20:08Find your heartbeat.
00:20:10Find your heartbeat.
00:20:11Either on your neck or on your wrist.
00:20:13Got it?
00:20:14Okay, ready?
00:20:15Count.
00:20:16And stop.
00:20:17Now take that number and multiply times six.
00:20:20Are you in your target zone?
00:20:21If you're above it, slow down.
00:20:22If you're below it, let's work harder.
00:20:23Add on.
00:20:24It's like the alphabet game.
00:20:25I'll start with an exercise.
00:20:26Then Leslie will do mine and add on her own.
00:20:27Then Debbie will do both of those and add on a third.
00:20:28And so on and so on until all eight steps have been added.
00:20:30Remember, follow the leader.
00:20:31Take those hands away.
00:20:32Hands away.
00:20:33Hands away.
00:20:34And then Amy will do one of those steps.
00:20:35And then stop.
00:20:36Now take that number and multiply times six.
00:20:37Are you in your target zone?
00:20:38If you're above it, slow down.
00:20:39If you're below it, let's work harder.
00:20:40Add on.
00:20:41It's like the alphabet game.
00:20:42I'll start with an exercise.
00:20:43Then Leslie will do mine and add on her own.
00:20:45Then Debbie will do both of those and add on a third.
00:20:46And so on and so on until all eight steps have been added.
00:20:49Remember, follow the leader.
00:20:51Take those hands away.
00:20:54Come back.
00:20:55Add on space arms.
00:21:25Add on twist.
00:21:45Get up.
00:21:51Add on punches.
00:22:04Look out.
00:22:07And one.
00:22:11Single and one.
00:22:13Two, three, four, five, six, seven, and Kathy.
00:22:20We're halfway there.
00:22:22You have the idea now?
00:22:23We're going to put all four together and then I'll add on a fifth one.
00:22:26Here we go.
00:22:27Here we go.
00:22:31Here we go.
00:22:34Here we go.
00:22:36Your upper amy.
00:22:41Here we go.
00:22:43Add on tap kicks.
00:23:13Add on tap kicks.
00:23:20Take it fast.
00:23:23Keep going.
00:23:26Take it up.
00:23:28Keep going.
00:23:30Five, six, seven, and one.
00:23:34One more time.
00:23:38One more time.
00:23:43Watch it out.
00:23:47One more time.
00:23:51Five, six, seven, and one.
00:23:54One more time.
00:23:57One more time.
00:24:00One more time.
00:24:04Five, six, seven, and one.
00:24:08How many things?
00:24:09How many things?
00:24:13One more time.
00:24:16Whoa.
00:24:17Need help.
00:24:18Help me.
00:24:21I need it.
00:24:24most of us.
00:24:28Woo!
00:24:29Once.
00:24:30Get up.
00:24:31Get up.
00:24:34Go.
00:24:36Go.
00:24:38Go.
00:24:40Woo.
00:24:42Come back.
00:24:44One.
00:24:46Two.
00:24:48Get down.
00:24:50Can I get up?
00:24:52Woo.
00:24:54Come back.
00:24:56Two.
00:24:58One.
00:25:00That's hard.
00:25:02Adam Bow Wow
00:25:32Oh
00:26:02Come on.
00:26:32Come on.
00:27:02Come on.
00:27:32Come on.
00:28:02Come on.
00:28:32Come on.
00:28:34Find your heartbeat, either on your neck or on your wrist.
00:28:39Got it?
00:28:40Okay, ready?
00:28:41Count.
00:28:42And stop.
00:28:52Now take that number and multiply times six.
00:28:55Are you in your target zone?
00:28:57If you're above it, slow down.
00:28:59If you're below it, let's work harder.
00:29:02Four, three, two, and cross.
00:29:05And cross, cross, cross, open.
00:29:07Cross, cross, cross, open.
00:29:09Cross to the elbow.
00:29:10Double.
00:29:11The single count.
00:29:12Take it.
00:29:13Open.
00:29:14Again.
00:29:15Diagonal.
00:29:16Take it.
00:29:20Up to the right, up to the left.
00:29:22Up to the right, up to the left.
00:29:23Last time, drop the hands to the side.
00:29:35Four, three, two, and biceps.
00:29:37Up and up.
00:29:38And forward and forward.
00:29:40Again.
00:29:41Up and up.
00:29:42And forward and forward.
00:29:44Going for three more sets.
00:29:45Use those biceps.
00:29:46Forward.
00:29:47Forward.
00:29:48And up.
00:29:49And up.
00:29:50And forward.
00:29:51And forward.
00:29:52Last set.
00:29:53Going to tempo.
00:29:54Here you go.
00:29:55And up, two, three, and four.
00:29:57Five, six, seven, eight.
00:29:58Remember, this is not a passive exercise.
00:30:00Use those muscles isometrically.
00:30:02Last time.
00:30:03Five, six, hold it there.
00:30:06Open, close, open, close.
00:30:08Open, close, open, close.
00:30:10And down, two, and three, and four.
00:30:12And back.
00:30:13And forward.
00:30:15Now count to two.
00:30:17Take it up for two.
00:30:18And back for two.
00:30:19Up.
00:30:20Back.
00:30:21Up.
00:30:22Back.
00:30:23Single talent.
00:30:25Sixteen times.
00:30:26Five, six, seven, eight.
00:30:31And eight.
00:30:32Seven, six, five, four, three, two.
00:30:38Now jerk it up.
00:30:39Up.
00:30:40And use those points.
00:30:41Five, six, seven, clap.
00:30:43Down.
00:30:44Two, three, four.
00:30:45Five, six, seven, four.
00:30:47Up.
00:30:48Two.
00:30:49Down.
00:30:50Four's again.
00:30:52Down.
00:30:53Two, three, four.
00:30:54Now up.
00:30:55Two.
00:30:56Down.
00:30:57Two.
00:30:58Up.
00:30:59Two.
00:31:00Down.
00:31:01Two.
00:31:02Up.
00:31:03Two.
00:31:04Fold it there.
00:31:05Start to bring it up.
00:31:06Two.
00:31:07Press it.
00:31:08Press it.
00:31:09Press it.
00:31:10Keep pressing.
00:31:11Press.
00:31:12Six.
00:31:13Seven.
00:31:14Up the ceiling.
00:31:15Press it up.
00:31:16Press those hands together.
00:31:17And turn around.
00:31:18Six.
00:31:19Seven.
00:31:20Just resist it.
00:31:21Two.
00:31:22Now keep constant and equal pressure on both hands during this entire isometric series.
00:31:26The harder you push, the greater the reward.
00:31:29Three.
00:31:30And reverse it.
00:31:31Bring it down.
00:31:32Elbows together.
00:31:33Press them.
00:31:34Press them.
00:31:35Hold it.
00:31:36Hold it.
00:31:37Hold.
00:31:38Take it out.
00:31:40Take it out.
00:31:41Out.
00:31:42Out.
00:31:43Out.
00:31:44Out.
00:31:45Out.
00:31:48Five.
00:31:49Six.
00:31:50Seven.
00:31:51Now doubles.
00:31:52Bring it.
00:31:53In.
00:31:54Out.
00:31:55Out.
00:31:56In.
00:31:57Out.
00:31:58Out.
00:31:59Out.
00:32:00In.
00:32:01Out.
00:32:02Out.
00:32:03Out.
00:32:04Out.
00:32:05Out.
00:32:06Vor, three, two.
00:32:08Now the tricep.
00:32:09It's in and down.
00:32:10And slow.
00:32:11Nice and slow.
00:32:12In.
00:32:13Down.
00:32:14In.
00:32:15Down.
00:32:16Down.
00:32:17In.
00:32:18Down.
00:32:18Down.
00:32:20In.
00:32:21Down.
00:32:22Up to tempo.
00:32:24Color.
00:32:25Pause.
00:32:26Ready.
00:32:27ENS.
00:32:28it back. Back and down and back and down. Five, six, seven. Separate the legs. Take it down. Two. Back it flat. Five, six, seven. Up the hands. Pull it back. Two and just hold it. Two and back. Two and hold. Again, just support yourself up there. Use it to support your body weight.
00:32:58One, two. Now the intermediate move. Take it back. Two and one. Push it up and down. Take it back. Two and down and up.
00:33:15And again, back. Two now. Push it. Push it and down. Two and push it. Push it down. Two. Push it up.
00:33:28Last time. Let's come together.
00:33:33Bend the knees down. Take it back and hold it. Two and forward. Two and back. Two and forward.
00:33:41Two. Last time. Back. Two and forward. Now the advancement. Take it back. Two and the leg comes up.
00:33:49Take it back. Back. Two. Left leg comes up.
00:33:52Now the right. Left leg. One more inside. Last time left. Hold it back and stretch it out.
00:34:16Come up. Come up and pop up on your legs.
00:34:21Press the right shoulder down. Press right. Two and left.
00:34:25Two and again. Press it right. Two and left.
00:34:29Eight singles. Take it. Left. Left. Right. Left. Left.
00:34:34Five. Six. Seven. Walking hands fast. Lovely.
00:34:38Seven. Eight. Okay. Now it's time for balance. This is not only great pre-coordination, but it really helps the legs.
00:34:49So let's get started. Hands on the hips. And one. Two. The side.
00:34:54And front. Two. Three. Four. Inside. Now lift it up.
00:34:59Up. Up.
00:35:01To the side.
00:35:02Up. Keep that left leg straight.
00:35:05Up. And forward.
00:35:08Last time to the side. And side.
00:35:11Two. Three. Now bring it back.
00:35:13Take it back.
00:35:17Take it back.
00:35:19Back. Last time. Hold it here.
00:35:22Go all the way down. Now beginners.
00:35:23I want you just to keep that leg up there.
00:35:25And then people are going to get a little bit more difficult here.
00:35:28They're going to straighten out the top leg.
00:35:30Holding on to the toes.
00:35:31Pulling the elbows in.
00:35:33But making sure all the time that this bottom leg is straight.
00:35:37Now. A couple things.
00:35:38Focus your eyes about three feet in front of you on the floor.
00:35:41Again. Keep this leg straight.
00:35:43And make sure that bottom leg's straight.
00:35:44And you can't forget to breathe.
00:35:46So many people tend to hold their breath.
00:35:48Breathe it out.
00:35:49Bring it all the way in.
00:35:50Take it down.
00:35:51And back.
00:35:53Two.
00:35:54Three.
00:35:55Flex it back.
00:35:56Point it again.
00:35:59Take it back.
00:36:00One. Two.
00:36:01Three.
00:36:02Flex it back.
00:36:03And back.
00:36:04Two.
00:36:05Now loosen it up and just swing it through.
00:36:07Front.
00:36:08And back.
00:36:09And front.
00:36:10And back.
00:36:11Front.
00:36:12And back.
00:36:13Last time front.
00:36:14Last time back.
00:36:14Bring it all the way through.
00:36:15Step it through.
00:36:16Hands go up.
00:36:17All the way up.
00:36:18Toe comes up the floor.
00:36:20And right there you hold it for the beginner.
00:36:22Now the advanced.
00:36:23Take it down.
00:36:26Okay.
00:36:26This again is a tricky.
00:36:28But.
00:36:28And Sean's going to show you it's not impossible.
00:36:31Chest a little bit further down, Sean.
00:36:32Chest is down.
00:36:34Fingers are towards the front.
00:36:35And toe up.
00:36:36The leg needs to be a little bit further up.
00:36:38What you want to do is make sure that you can balance a ruler.
00:36:41All the way across here.
00:36:43Good.
00:36:43Now hold it there.
00:36:44Bring it back up.
00:36:48Come back to center.
00:36:50Other side.
00:36:52Point it forward.
00:36:53One, two, three.
00:36:54And side.
00:36:56Again.
00:36:57Forward.
00:36:58And side.
00:37:00Now lift it up.
00:37:01Two, three.
00:37:03Lift it to the side four times.
00:37:04Up.
00:37:05Two, three.
00:37:07Forward again.
00:37:07Now if you're just beginning, you don't have to make these kicks very high.
00:37:11To the side again.
00:37:12Up.
00:37:13Two.
00:37:13One, three.
00:37:14Take it behind.
00:37:15It's down, up, out, in.
00:37:18Down, up, out, in.
00:37:19Three.
00:37:21And four.
00:37:22Bring it back and hold it there.
00:37:24Go all the way down.
00:37:25Beginners.
00:37:26Stay right here.
00:37:28Now advanced people, I want you to take it all the way out.
00:37:31And hold it here.
00:37:32And notice where I have my fingers on the top of my toes.
00:37:35Point them back.
00:37:36So I'm stretching out my Achilles.
00:37:40Bring it in.
00:37:41Take it down.
00:37:43Hold it there.
00:37:44Five, six, seven, eight.
00:37:46And back.
00:37:47Two, three.
00:37:48Now flex it forward.
00:37:50And flex.
00:37:51Two, three.
00:37:53Force again on the point.
00:37:54Point.
00:37:55Two, three, four.
00:37:57And flex.
00:37:58Two, three.
00:38:00Now swing it through.
00:38:01Take it.
00:38:01And front.
00:38:04And back.
00:38:05And front.
00:38:06And back.
00:38:07And front.
00:38:08Last time.
00:38:08Hold it there.
00:38:09All the way up.
00:38:11And now, for the beginners, take it off the floor and just hold it there.
00:38:15For the advanced people, go all the way down.
00:38:17Move it back.
00:38:31Release it.
00:38:32Bring it all the way down.
00:38:34That was great.
00:38:34Okay, find a good carpeted area for the floor exercises.
00:38:40Okay, we're going into the lower torso now.
00:38:42And what I want you to do is proper form.
00:38:44Shoulders, hips, ankles, all one straight line.
00:38:47And let's not slump into that shoulder.
00:38:49Are you ready?
00:38:49Ready?
00:38:52Five, six.
00:38:52Now develop pain.
00:38:53Take it in and out.
00:38:55And in and out.
00:38:57Two more.
00:38:59Now hit the point.
00:39:01Hit it.
00:39:01One, two, three.
00:39:03Bring it down.
00:39:03We're hitting the point.
00:39:04We're looking for this point.
00:39:05Really working that leg.
00:39:07Other side.
00:39:08Down.
00:39:09Here's four more steps.
00:39:16Last step.
00:39:18Bend the knee.
00:39:18Up.
00:39:19And up.
00:39:20And up.
00:39:21Still working that outer thigh.
00:39:22Don't let that hip roll back.
00:39:25Now start to move that knee in front.
00:39:26We're working a little bit different muscles right here.
00:39:31Now, for the beginning, I want you to stay in this position.
00:39:34Believe it or not, it might seem easier right now, but you're going to start feeling that thigh.
00:39:38Give me eight more of them.
00:39:39Eight.
00:39:39Eight.
00:39:40And seven.
00:39:41Six.
00:39:42Five.
00:39:43Four.
00:39:44Three.
00:39:45Now for the intermediate.
00:39:46Take it out.
00:39:48And out.
00:39:48And extend it.
00:39:50It's a slight bend.
00:39:51And extend.
00:39:52Accentuate.
00:39:53Accentuate the extent.
00:39:54And extend.
00:39:55Extend.
00:39:56Extend.
00:39:57Give me four more.
00:40:03Three more.
00:40:04Two more.
00:40:04Now you keep going now in advance.
00:40:06Bring it up and down.
00:40:08And up and down.
00:40:10Don't forget about the form and don't let those hips start to roll back.
00:40:13And up.
00:40:14Down.
00:40:15Up.
00:40:16Down.
00:40:17Up.
00:40:18Down.
00:40:19It's four more.
00:40:19It's four more.
00:40:20And three more.
00:40:23Two more.
00:40:24Back to develop.
00:40:25Pay.
00:40:26Bring it in.
00:40:28And up.
00:40:29In.
00:40:30Two more sets.
00:40:30We're going to flip over and do the whole thing on the other side.
00:40:34Flip it over.
00:40:35Pay.
00:40:37Up.
00:40:38In.
00:40:39Up.
00:40:40Last one.
00:40:41Now hit the points again.
00:40:42Point.
00:40:43Point.
00:40:43Point.
00:40:43Bring it down.
00:40:44Point.
00:40:44Point.
00:40:45Point.
00:40:45Down.
00:40:48Point.
00:40:48Point.
00:40:49Point.
00:40:49Pull down.
00:40:51Give me four more.
00:40:52One.
00:40:52Two.
00:40:53Three.
00:40:53Two.
00:40:57Down.
00:40:57Two more.
00:40:59And then the knees.
00:41:01And up.
00:41:01Bring it up.
00:41:02And up.
00:41:03And up.
00:41:03Remember the stomach's around.
00:41:04Don't let the stomach fall out.
00:41:07Start to bring that knee forward.
00:41:11Again.
00:41:11The leg is parallel here.
00:41:13And remember you're lifting the knee.
00:41:16Up and down.
00:41:17Up.
00:41:18Up.
00:41:23Intermediate.
00:41:23Extend to the front.
00:41:25Extend.
00:41:26Extend.
00:41:27Extend.
00:41:30Four.
00:41:31Three.
00:41:32Two.
00:41:32Keep going now.
00:41:33Intermediate.
00:41:33Give me eight more.
00:41:35Really extend from that leg.
00:41:37Don't cut it short.
00:41:38Come on.
00:41:38Straighten it.
00:41:39Straighten it.
00:41:40Straighten it.
00:41:41Four.
00:41:42Three.
00:41:43Two.
00:41:43Advance.
00:41:44Let's go to the ceiling.
00:41:45Bring it up.
00:41:46And down.
00:41:47And up.
00:41:48Down.
00:41:48And up.
00:41:50Down.
00:41:51Up.
00:41:52Eight more.
00:41:54Seven.
00:41:56Six.
00:41:58Five.
00:42:00Four.
00:42:02Three.
00:42:04Two.
00:42:04Back to developing.
00:42:06One.
00:42:06And in.
00:42:07Bring it in.
00:42:08And up.
00:42:10In.
00:42:10And up.
00:42:11We've got two more to go.
00:42:13Hold the last one up.
00:42:14But now bring it up.
00:42:16Up.
00:42:16And up.
00:42:17And up.
00:42:18Switch sides.
00:42:18Inner thigh work.
00:42:22Switch again.
00:42:22It's count from fours.
00:42:25Switch sides.
00:42:29Now count to two.
00:42:30Take it up and down and up.
00:42:32Switch sides.
00:42:32Up and down and up.
00:42:34Switch.
00:42:34Stay back there.
00:42:38Singles.
00:42:38It's open.
00:42:39Close.
00:42:40And open.
00:42:41Close.
00:42:42Open.
00:42:43Close.
00:42:44Open.
00:42:45The beginners just keep going the same way.
00:42:47Nicely and controlled.
00:42:49Using that inner thigh.
00:42:50Open.
00:42:51Close.
00:42:52Open.
00:42:53Close.
00:42:54If you're a little bit more advanced.
00:42:55Five sticks of added.
00:42:57It's one.
00:42:58Two.
00:42:58Three.
00:42:58Bring it up.
00:42:59One.
00:42:59Two.
00:43:00Three.
00:43:00Bring it up.
00:43:01One.
00:43:01Two.
00:43:02Three.
00:43:02Hit the point.
00:43:03Point.
00:43:03Point.
00:43:04Point.
00:43:04Bring it up.
00:43:05Point.
00:43:05Point.
00:43:06Point.
00:43:06Bring it up.
00:43:07Point.
00:43:07Point.
00:43:08Point.
00:43:08Bring it up.
00:43:09Give me four more.
00:43:10And up.
00:43:11Three.
00:43:12And two.
00:43:14And one.
00:43:15Advanced move.
00:43:16It's one.
00:43:17Two.
00:43:17Three.
00:43:18And open.
00:43:22Four more.
00:43:24Three more.
00:43:26Two more.
00:43:28Last one.
00:43:28Take four.
00:43:29Hands.
00:43:29Bring it all the way back down.
00:43:30And to the buttocks now.
00:43:31Lift the buttocks up and close to that lower back.
00:43:34Close to the floor, though.
00:43:36And lift it.
00:43:36Take it up and down.
00:43:38And up and down.
00:43:40And up and down.
00:43:42And up and down.
00:43:44And press it down.
00:43:46And squeeze it down.
00:43:48Press it down.
00:43:50Four more counts.
00:43:51Here you go.
00:43:52It's up.
00:43:53And two.
00:43:55And three.
00:43:56This is the last count.
00:43:57Now, for the intermediates, I want you to pop back up.
00:44:00Roll into your hands in the same motion.
00:44:03Down and up.
00:44:04And down and up.
00:44:06Down and press it down.
00:44:14Four more.
00:44:15It's one.
00:44:16Down and two.
00:44:18Down.
00:44:19Three.
00:44:20This time, just hold it up there.
00:44:21Here you go.
00:44:22And squeeze it.
00:44:23Squeeze.
00:44:24Squeeze.
00:44:25Squeeze.
00:44:26Press the cheeks together tighter.
00:44:28And squeeze.
00:44:29Squeeze.
00:44:30Squeeze.
00:44:31Squeeze.
00:44:31Now, for the intermediate people, I want you to stay right there.
00:44:34Keep holding it.
00:44:35Keep squeezing.
00:44:35Don't let those cheeks go.
00:44:38Tighter.
00:44:39Tighter.
00:44:40Tighter.
00:44:41Tighter.
00:44:41Now, don't think about squeeze, release, squeeze, release.
00:44:45Think about squeezing.
00:44:47Pressing.
00:44:48Tighter.
00:44:49Tighter.
00:44:50Tighter.
00:44:51Tighter.
00:44:52For the advanced people, I want you to take this move.
00:44:54Take the right leg right to the ceiling.
00:44:56And press it up.
00:44:57And up.
00:44:59Up.
00:45:01Give me four more on this leg.
00:45:02It's four.
00:45:03Three.
00:45:04Two.
00:45:05Now, switch legs.
00:45:06Up.
00:45:07I want you to think about a string at the end of that toe.
00:45:09And that string is pulling you right to the ceiling.
00:45:12And you want to drop down, but you can't.
00:45:14Because somebody's got a hold of that string and they're pulling.
00:45:17And pulling.
00:45:17Give me four more.
00:45:18Four.
00:45:19Three.
00:45:20Two.
00:45:20Drop it all the way back down.
00:45:22Everybody drop it down.
00:45:24Grab onto your knees.
00:45:25Pull it back.
00:45:26Down to the floor.
00:45:27Stretch it out.
00:45:28Try to keep the hips to the floor while you're doing the knees to the chest.
00:45:32And now, all roll up together and get ready for stomachs.
00:45:36One.
00:45:36Two.
00:45:37Three.
00:45:37Four.
00:45:38Five.
00:45:38Six.
00:45:38Take it back.
00:45:39Contract.
00:45:40And straighten.
00:45:41Back.
00:45:42Straighten.
00:45:43Back.
00:45:44Straighten.
00:45:45Back.
00:45:45The hands go out.
00:45:46Take it down.
00:45:48Two.
00:45:49Three.
00:45:50Four.
00:45:50It's nice and slow.
00:45:52Six.
00:45:52Seven.
00:45:53And repeat that.
00:45:54Take it back.
00:45:55And up.
00:45:56Back.
00:45:57And up.
00:45:58Back.
00:45:59And up.
00:46:00Back.
00:46:00Shoot the hands out.
00:46:01Take it down.
00:46:02Four counts.
00:46:03Three.
00:46:04That's four.
00:46:05And up.
00:46:06Six.
00:46:07Seven.
00:46:08Now, speed it up.
00:46:09Take it back.
00:46:10This is concert two.
00:46:11Back.
00:46:12Hands go out.
00:46:13Take it down.
00:46:14Two.
00:46:14And up.
00:46:15And repeat it.
00:46:16Take it back.
00:46:17And up.
00:46:18And back.
00:46:19The hands go out.
00:46:20Take it down.
00:46:21Two.
00:46:22Up.
00:46:23Now, two more sets.
00:46:24Take it back.
00:46:25And up.
00:46:26Contract.
00:46:26Hands go out.
00:46:27Take it down.
00:46:29Two.
00:46:29And up.
00:46:30Now, this is the last set.
00:46:31Take it back.
00:46:32And up.
00:46:33And back.
00:46:34Hands go out.
00:46:35Take it down.
00:46:36Two.
00:46:37And down.
00:46:38A little bit there.
00:46:39Take it up.
00:46:40Two.
00:46:41Three.
00:46:42Four.
00:46:42This is five.
00:46:44Six.
00:46:44Seven.
00:46:45Take it out.
00:46:46And eight counts out.
00:46:47Two.
00:46:48Three.
00:46:49Four.
00:46:50Five.
00:46:51Six.
00:46:52Seven.
00:46:52Now, count to four.
00:46:53Bring it up.
00:46:55Two.
00:46:56Three.
00:46:56Take it out for four.
00:46:58Reach it.
00:46:59Two.
00:46:59Long hands.
00:47:00Three.
00:47:00Four.
00:47:01And up.
00:47:02Two.
00:47:03Three.
00:47:04Four.
00:47:04Out.
00:47:05And four.
00:47:06Three.
00:47:07Two.
00:47:07One more set of four.
00:47:09Up.
00:47:10Two.
00:47:11Three.
00:47:12Reach for four.
00:47:12Straight legs.
00:47:15Now, count to two.
00:47:16Take it up.
00:47:17Two.
00:47:18And reach.
00:47:19Two.
00:47:20Up.
00:47:21Two.
00:47:21And reach.
00:47:22Two more sets.
00:47:23And up.
00:47:25Legs come together.
00:47:26Reach.
00:47:26Two.
00:47:27And last time.
00:47:29Bring your knees and chest.
00:47:31And reach.
00:47:32Two.
00:47:33Three.
00:47:34Reach for the toes.
00:47:35Take it up.
00:47:36Two.
00:47:37Three.
00:47:37Bend the knees again.
00:47:38Bring it up.
00:47:39Two.
00:47:40Three.
00:47:41Open the knees.
00:47:42And wide.
00:47:43Reach through.
00:47:45Count to four again.
00:47:46In.
00:47:47Two.
00:47:49Now, reach for the toes.
00:47:50Push it out there.
00:47:51Two.
00:47:52Further.
00:47:53Reach it.
00:47:53Bend the knees.
00:47:56Open the legs.
00:47:57And reach.
00:47:58Two.
00:47:59Three.
00:47:59Now, count to two.
00:48:01Really work it.
00:48:02Two.
00:48:02Reach those toes a little higher.
00:48:04And bend it.
00:48:05Two.
00:48:06And reach.
00:48:07Two's again.
00:48:08In.
00:48:09Two.
00:48:10And reach.
00:48:11Two.
00:48:12And in.
00:48:13Two.
00:48:14Now, single count.
00:48:15In.
00:48:16And out.
00:48:17And in.
00:48:18And out.
00:48:19And in.
00:48:20And up.
00:48:21Hold those stomachs in.
00:48:22Don't forget to breathe.
00:48:24And out.
00:48:25And in.
00:48:26And out.
00:48:26Last time.
00:48:27In.
00:48:28And up.
00:48:28Right, left, right, left, right, left, right, left.
00:48:34Again.
00:48:34Hit.
00:48:35Right, left, right, left, right, left.
00:48:37And breathe.
00:48:38And one, two, three.
00:48:40One, two.
00:48:41And these are bent.
00:48:42One, two, three.
00:48:43This is the beginner move.
00:48:44One, two, three.
00:48:45One, two, three.
00:48:47One, two, three.
00:48:49One, two, three.
00:48:51One, two, three.
00:48:53Again.
00:48:53One, two, three.
00:48:55Now, let's go to the advanced.
00:48:56A beginner move.
00:48:57Bring it.
00:48:57Up, two.
00:48:58Up.
00:48:59Up, two.
00:49:00Up.
00:49:00Up, two.
00:49:02Three.
00:49:02Up, two.
00:49:03Now, stand up.
00:49:04Way up and extend it.
00:49:06Up, two.
00:49:07Stand up.
00:49:08Up, two.
00:49:09Stand up.
00:49:10Up, two.
00:49:11And last move.
00:49:12One, two, three.
00:49:14One, two, three.
00:49:15Keep going.
00:49:16Whatever you can do.
00:49:18Just keep your turn up.
00:49:23Two, four more.
00:49:25Three more.
00:49:27Two more.
00:49:28Last one.
00:49:29Come to center.
00:49:30All the way down.
00:49:31Bring your hands back.
00:49:33Hold it there.
00:49:34Now, reaching for the knee.
00:49:36Take it up.
00:49:37And down.
00:49:38And up.
00:49:39And down.
00:49:39And up.
00:49:41And down.
00:49:41Up.
00:49:42And down.
00:49:43And five.
00:49:45Down.
00:49:45Six.
00:49:46Down.
00:49:47And seven.
00:49:48Down.
00:49:49And eight.
00:49:49Now, and away.
00:49:50Take it up.
00:49:52And down.
00:49:52And up.
00:49:53And down.
00:49:54And up.
00:49:55Down.
00:49:56And up.
00:49:57Down.
00:49:58And one, two.
00:49:59Three.
00:50:00Hold.
00:50:00Five.
00:50:01Six.
00:50:01Pull it back.
00:50:02Pull back over.
00:50:03Get up your feet.
00:50:04Get up your feet.
00:50:05Okay.
00:50:07Don't stop now.
00:50:08Because we still have to work that midsection.
00:50:09Working on the waist.
00:50:10Five, six.
00:50:13Now, to the right.
00:50:14It's right.
00:50:15And forward.
00:50:16And left.
00:50:17And back.
00:50:18Again.
00:50:18It's right.
00:50:19And forward.
00:50:20And left.
00:50:21Now, switch directions.
00:50:22Left.
00:50:23And forward.
00:50:24And back.
00:50:25And back.
00:50:25And left.
00:50:26And forward.
00:50:27And side.
00:50:28Now, circle it around.
00:50:29Take it around.
00:50:31And around.
00:50:32Switch directions.
00:50:33Take it around.
00:50:34And around.
00:50:36Here we go.
00:50:37And down.
00:50:38Two.
00:50:39Three.
00:50:40Four.
00:50:40Reach it out.
00:50:42Now, really drop it over to the left.
00:50:44Take it down.
00:50:45Two.
00:50:46Three.
00:50:47Four.
00:50:48Reach it out.
00:50:49Two.
00:50:50Three.
00:50:50Take it down again.
00:50:52Down.
00:50:53Two.
00:50:54Three.
00:50:54Get nice and relaxed.
00:50:55Reach it out.
00:50:56Two.
00:50:57Three.
00:50:58Relax the neck.
00:50:59You don't feel it.
00:51:00A little tension more.
00:51:02And reach.
00:51:03Two.
00:51:04Three.
00:51:05Now, let's go for twos.
00:51:06Take it down.
00:51:07Two.
00:51:08And reach.
00:51:09Two's again.
00:51:10Take it down.
00:51:11Two.
00:51:12And reach.
00:51:13And down.
00:51:15Two.
00:51:16And reach.
00:51:17Two.
00:51:17Again.
00:51:18Down.
00:51:19Two.
00:51:20And reach.
00:51:20Now, give me eight singles.
00:51:21Just drop it.
00:51:22And reach.
00:51:23Drop it.
00:51:24And reach.
00:51:25Six more.
00:51:29Make sure the stomach is in.
00:51:30The buttocks is tight.
00:51:31Last one on this side.
00:51:35Last one on this side.
00:51:36The hand comes down.
00:51:37Rib isolations.
00:51:40Plie on down.
00:51:41And five.
00:51:45Six.
00:51:46Seven.
00:51:46Now, do it in doubles.
00:51:47And one.
00:51:48Uh, uh, out.
00:51:50And out.
00:51:51And out.
00:51:52And out.
00:51:53And out.
00:51:54Uh, uh.
00:51:55And out.
00:51:56And out.
00:51:57And out.
00:51:58Keep going.
00:51:58It's four.
00:52:00Three.
00:52:01Two.
00:52:01One.
00:52:02Bring it back up.
00:52:03Four.
00:52:07Three.
00:52:08Two.
00:52:08Now, open to the right.
00:52:10Take it back.
00:52:11And open.
00:52:11And back.
00:52:13And open.
00:52:13And back.
00:52:14And open.
00:52:15And back.
00:52:16And open.
00:52:17Give me four more.
00:52:18Open.
00:52:19And open.
00:52:21Back.
00:52:22Open.
00:52:23And right.
00:52:26Left.
00:52:26Punch it right.
00:52:28Left.
00:52:28Punch it out.
00:52:29Give me four more.
00:52:33And three more.
00:52:35And two more.
00:52:38Single counts.
00:52:40Go.
00:52:40Punch it.
00:52:42Punch it.
00:52:42Punch it.
00:52:43Keep going.
00:52:43Punch it.
00:52:44Punch it.
00:52:45Punch it.
00:52:47One.
00:52:48Two.
00:52:49Three.
00:52:50Four.
00:52:51Five.
00:52:52Six.
00:52:53Seven.
00:52:53Now, bend at the waist.
00:52:54Take it down.
00:52:58Give me eight more.
00:52:59Seven.
00:53:00Six.
00:53:01Five.
00:53:02Four.
00:53:03Three.
00:53:04Two.
00:53:05One.
00:53:06Let's get a feel for abdominal muscles.
00:53:08This will feel a bit awkward.
00:53:10But completely relax the muscles as you inhale, allowing the abdominals to relax.
00:53:15As you exhale, force all the air out by contracting the stomach muscles.
00:53:21Okay, you've worked those muscles now.
00:53:23We want to stretch them back out again.
00:53:25It's time for the cool down.
00:53:27Take a deep breath.
00:53:28Arms reach up to the ceiling.
00:53:31Now, take it over the right.
00:53:33And then take another deep breath.
00:53:35And as you hold it over there and stretch out the side, start to let the air go slowly.
00:53:41Bring it back up to center.
00:53:44Stretch it back up to the ceiling.
00:53:45And now, stretch it over to the other side.
00:53:49Again, breathing, taking a deep breath.
00:53:53Stretching out that side as you start to let the breath go slowly.
00:53:59Bring it back up to center.
00:54:00Reach up to center.
00:54:01Reach up to the ceiling and release the hands.
00:54:05Now, drop forward from the waist.
00:54:06Now, drop forward from the waist.
00:54:08Keep the back flat.
00:54:11Take the hands behind the ankles.
00:54:13Bend the knees.
00:54:14And press the chest right next to the knees as you straighten out the legs.
00:54:17Now, bend the knees again.
00:54:23Grab behind the ankles a little bit tighter.
00:54:26And pull yourself a little closer.
00:54:29And this is the last good stretch for the hamstrings.
00:54:32So, really make it count.
00:54:33Take the right leg behind you.
00:54:37Press the right hip into the floor.
00:54:39Stretching the front of the leg.
00:54:41Take the right hand and stretch it up to the ceiling.
00:54:45Hold it there and reach as far as you can.
00:54:47Try to stretch that side up.
00:54:50Now, switch sides.
00:54:52Reach it up to the ceiling.
00:54:53And actually pull a little bit behind you to stretch out the shoulder.
00:54:58Drop the hand behind you.
00:54:59Grab onto the ankle.
00:55:00And pull the foot right to the buttocks as close as you can.
00:55:04But remember, keep that hip close to the floor.
00:55:08It's going to stretch out the quadriceps and the hold from the leg.
00:55:15Release the leg.
00:55:16Bring the arm all the way around.
00:55:18And bring both feet behind you in a push-up position.
00:55:21Lower yourself down.
00:55:23And now for the cobra.
00:55:24Hands going near the chest.
00:55:26Take a deep breath and look right up to the ceiling.
00:55:29Arch in the back.
00:55:33And now exhale and let yourself down again.
00:55:37And now let's repeat that one more time.
00:55:40Inhale.
00:55:42And as you exhale, look right up to the ceiling.
00:55:46Stretching the neck back.
00:55:47Stretching the shoulders back.
00:55:49While you keep the elbows as close to the body as you can.
00:55:52Now lower back down again.
00:55:56Press her up into a pike.
00:55:58Stretching out your shoulders and the back of the legs.
00:56:01And now to stretch the Achilles, let's press the heels into the floor.
00:56:05Alternating right and then left.
00:56:07Don't forget about your breath.
00:56:13But each time you do an exertion, make sure you breathe and let the air out.
00:56:19Hold that position now.
00:56:21And now let's repeat that whole series on the other side.
00:56:24Take a big step forward.
00:56:25Take your left hand and reach right up to the ceiling.
00:56:32Again, it's not a passive move.
00:56:34You have to reach for the ceiling.
00:56:36And now switch sides and do the same thing.
00:56:38Reach for the ceiling.
00:56:40At the same time, pulling the hand a little for the back to stretch out the shoulders.
00:56:45Now grab onto the foot or the ankle.
00:56:49Pull it onto the buttocks.
00:56:51Keeping yourself off your knee.
00:56:53To do that, you need to press the hip into the floor.
00:56:59Release the hand.
00:57:01Circle it all around.
00:57:03Now step both feet together.
00:57:06If you can, while you keep your heels on the floor, release the hand.
00:57:12This is a great stretch for the Achilles.
00:57:15Now, take your body weight forward under the knee.
00:57:18Circle the hands behind you.
00:57:20This is called the rabbit.
00:57:21We're going to tuck the head down, rounding the spine.
00:57:26Now the weight does not go on your head.
00:57:28We circle the head around.
00:57:31The forehead should be on the knees.
00:57:33While you're grabbing on your feet, you're letting your weight pull you forward.
00:57:41Come on the left hip and circle around.
00:57:43The left leg is straight.
00:57:44The right leg bent.
00:57:45And let's do the spinal twist, where we circle all the way back around to stretch out the muscles in the spine.
00:57:56Switch sides.
00:57:58Brought that arm over the knee.
00:58:00Using the pressure against the knee to twist you all the way around.
00:58:05Keeping the shoulders relaxed.
00:58:07Both feet are forward.
00:58:11You reach for your toes.
00:58:13Pull the toes back so the heels pull off the floor.
00:58:16Elbows are in.
00:58:17And now the chest tries to reach for the knees, not the head.
00:58:22The chest.
00:58:28Release that.
00:58:29Bring in the right knee to the chest.
00:58:31Relax back.
00:58:32Now bring your right knee as close to the chest as you can, while you keep the hip on the floor.
00:58:39So again, switch sides.
00:58:41And remember, the hip must stay down the floor.
00:58:44And as you pull that right knee in the chest.
00:58:46And don't forget to take a deep breath and inhale.
00:58:51And now exhale as you circle the legs and pull both knees into the chest.
00:58:55Keeping the hips on the floor.
00:58:57So really loosen up the groin and pelvic area.
00:59:04Push yourself up on the feet.
00:59:06And now the last great stretch of the day.
00:59:09This one's for you.
00:59:10Take a deep breath.
00:59:11And now round up one vertebrae at a time.
00:59:15Open the legs apart.
00:59:17And then let's just swing.
00:59:19No body weight.
00:59:20Just like a rag doll.
00:59:21Back and forth.
00:59:22No muscle tension at all.
00:59:24Like your little raggedy hand.
00:59:25Down and circle.
00:59:28Right.
00:59:29Left and circle.
00:59:31Last time.
00:59:32Down and down and down.
00:59:34Circle all the way around.
00:59:35Down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down and down
Be the first to comment