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TVTranscript
00:00Hi, Mosketeers.
00:22Hi, Mickey.
00:23Let's exercise.
00:30Come on, everybody, and mousercise.
00:35Let the music boogie till you carry your weight.
00:38Keep your body moving till your spirits rise.
00:41Do it every night and day.
00:44You can jump, you can shake it, anything you make it, whatever you feel it right.
00:51Come on, everybody, and mousercise.
00:54Mickey's mousercise.
00:56Hi, mousercisers.
00:57We're about to have a great workout.
00:59You've got a program that's going to get you into shape and keep you there.
01:02After your workout, I'm going to teach you a complete rock dance number so that you can
01:05perform it on stage or on the dance floor.
01:08If you have any physical handicaps or special health conditions, you should check with your
01:12doctor before working out with us.
01:19Hi, kids.
01:20We've got the head mouserciser himself with us.
01:22Everybody say hi, Mickey.
01:24Hi, Mickey.
01:25Are you all ready to get warmed up, Mick?
01:27Okay, we'll see you a little later.
01:31Let's get started with some nice, easy stretches.
01:36And chest as high.
01:40Make sure to stretch that neck real good.
01:43And right.
01:47Take your hand.
01:48Drop on down to what's in the land.
01:51Keep that chest high.
01:52Knees over the toes.
01:52So you can do almost anything.
01:54Three, two, and a one.
01:56Take it right.
01:59Also, kids, make sure to clear a space around you so you don't bump into anything.
02:03Nice, two.
02:04Now, speed it up.
02:05Chest as high.
02:07Keep those buttocks tight.
02:09That's it.
02:10Make sure to breathe.
02:13Three, two, and one.
02:16Breathe.
02:19And.
02:26Keep those bottoms tight again, because it's real important.
02:29That's it.
02:30That's it.
02:31Last three, two, and one.
02:35Speed it up.
02:36Let those hands gently go side to side.
02:39Stomach's in.
02:40Three, two, and one.
02:45Hands stretch up there.
02:50Last two.
02:53Singles.
02:53When you warm up, it's real important to go slowly, so all those muscles are loosened up
03:00before the tough workout.
03:02Good stretch is always in two directions.
03:04Remember that.
03:05Last one.
03:11That's it.
03:12Breathe.
03:13And put all the weight up on your hands, and those heels up.
03:21Back in.
03:21Last two, and a one.
03:24Now, hook it up.
03:27That's it.
03:29Put those heads down.
03:33Last one.
03:34Get your hands into the ankles.
03:36Small little pulses.
03:37Don't bounce.
03:39Straighten it up.
03:42Bend those knees over the toes.
03:46Straighten it.
03:50Hold it there.
03:51Now, lift it up.
03:53Remember, don't bounce.
03:54Small little pulses.
03:56Nice work.
03:58Last one.
03:59Straighten it up.
04:02Take it to the right on two.
04:04Take it to the right on two.
04:04Make sure to breathe.
04:11Last one.
04:13Now, singles.
04:14Take it to the right on two.
04:14Take your hands.
04:15Drop it down to one of the hands.
04:16Also, it's really important to have loose-fitting clothes on and real good albo-goes shoes.
04:21That's it.
04:22Last one.
04:23Now, add the elbow to me.
04:27Chest is open.
04:29Breathe in on one side and out on the other.
04:34Take it over.
04:35And if you can't touch your toes, that's okay.
04:41Last one.
04:43My hand.
04:44Take it over.
04:54Tabletop.
04:55Stomach's ear.
04:56Take it over the leg.
04:58Make sure to bend your knees on this.
05:01Take it over to the other side.
05:03So, again, bend those knees.
05:11Take it all the way over.
05:14Keep that tummy in.
05:16Last two.
05:19That's it.
05:20Now, bring those arms through.
05:25Point that toe.
05:29That's it.
05:30Make sure to breathe.
05:31Last one.
05:37And...
05:38Extend.
05:43Make sure that neck is long.
05:48Last three, two, and one.
05:51Stretch it to the right.
05:55And change legs.
06:00That's it.
06:01Take it all the way over.
06:03Arch that back.
06:04Breathe out.
06:06Now, flex those feet.
06:08Last two.
06:09Now, stretch.
06:13Extend those arms.
06:20Last one.
06:22Knees in.
06:24And...
06:26Regular exercise is one of the best things you can do for yourself.
06:39By building up your heart and lungs, exercise gives you more endurance.
06:42So you can last a lot longer.
06:44Not only in exercising, but in sports and in school.
06:47And a workout also increases your circulation.
06:50So exercise actually makes you think better.
06:53But you have to work out regularly.
06:55It doesn't happen magically.
06:56It takes some time and a little bit of sweat.
06:59But luckily, exercise is also a lot of fun.
07:02So you can get all those great benefits of exercise while you're enjoying yourself.
07:05And the more you work out, the better you're going to feel.
07:11Okay.
07:12We're all warmed up now.
07:13So let's start our total body workout by concentrating on everything from the waist up.
07:17Bend those knees over the toes.
07:20Make sure to breathe.
07:22Tummy's in.
07:23Good.
07:24Good.
07:27Last one.
07:29Now singles.
07:30And...
07:35Make sure to breathe.
07:38Be sure your back is straight while doing these exercises.
07:42Now reach up.
07:52That's it.
07:53Last four.
07:54Three.
07:56Two.
07:58One.
07:58Now.
08:00Take five.
08:01With the elbow.
08:06Last one.
08:08Now singles.
08:10Breathe.
08:13And...
08:14Last two.
08:18And one.
08:19Now punch out.
08:21This is great.
08:22Your heart.
08:23Your heart hits.
08:24That's it.
08:25Keep those elvices tucked in.
08:29Breathe.
08:32Last one.
08:34And...
08:34And my hips are not moving at all.
08:38Just the upper body.
08:40Breathe.
08:43And shh.
08:44Last three.
08:45Last three.
08:47Two.
08:49And one.
08:50Now lift the knee to the chest.
08:54Work those knees.
08:56You can do it.
08:57Come on.
08:57Now let's work those arms.
09:00Keep them very straight.
09:02These are for our darthoids.
09:06Now split up.
09:07And resist.
09:09Pull those arms up.
09:11Good job.
09:12Chest is high.
09:15Last three.
09:18Now speed it up.
09:19Underneath the carpet at the dead of the night.
09:23Whenever we go faster, your leech gets smaller.
09:26And resist.
09:28Good work.
09:29Dancing.
09:31Doing the bug-a-boo.
09:32That's three.
09:32Two.
09:33And one.
09:34Take it out to the side.
09:36And resist.
09:37Down.
09:38Crickets are the singers.
09:40They're the best in the land.
09:41Now speed it up.
09:42Dancing.
09:43Romance.
09:44That's it.
09:45Here it comes.
09:46Bug-a-boo.
09:46Bug-a-boo.
09:47Well, let's do the bug-a-boo.
09:52Come on and shake a leg or two.
09:54Use those arms.
09:55Press them down.
09:56Honey, grasshopper to the tiny, teeny bopper.
10:00You know what they love to do.
10:05Bug-a-boo.
10:05Now cross arms and knee.
10:08Keep those elbows high.
10:11Last three.
10:13And look out, everybody.
10:14Cross those elbows.
10:15Star of the show.
10:16Well, let's do the bug-a-boo.
10:18She's a hot mosquito.
10:19Now take it to you.
10:20Back.
10:22That's it.
10:23Again, bend those knees over the toes.
10:27And hands go up double time.
10:29Drop those heads.
10:31Luckles are bent.
10:32Work those triceps.
10:34That's it.
10:36Breathe.
10:38Again.
10:40Bug-a-boo.
10:42Well, let's do the bug-a-boo.
10:44Resist.
10:44Go on, Ricky.
10:45Come on and shake a leg or two.
10:49From the big grasshopper to the tiny, teeny bopper.
10:53Good.
10:54You know what they love to do.
10:57One, two, three, to the right.
10:59Take it in a circle around yourself.
11:08Woo!
11:12Last two.
11:13Now resist.
11:14Now resist.
11:17Bug-a-bug-a-bug-a-boo.
11:18That's it.
11:20Resist.
11:21Now quicker.
11:23Come on.
11:24Bug-a-bug-a-bug-a-boo.
11:26This is for your pecs.
11:28Now a tiny little spider.
11:31Come on, correctly.
11:35Speed it up.
11:36He's dancing.
11:38That's it.
11:41That's important.
11:42Trying to cross him.
11:43And.
11:44Come on, little lady.
11:45Now work those forearms.
11:46Let's dance.
11:47Let's go, bug-a-boo.
11:49We can get that army of bands.
11:51Dancing.
11:52Again.
11:53Let's sing.
11:54Throw those hands up.
11:55Doing that bug-a-boo.
11:56Bug-a-boo.
11:57Here it comes.
11:58Well, let's do the bug-a-boo.
12:01Again.
12:02That's it.
12:03Oh, Samantha!
12:06Here!
12:09Dean!
12:19Boy, that was great! How do you guys feel?
12:22Great!
12:23Oh, super! Now let's take a breather while we take a pause for a health break.
12:27You know, if you exercise as you should, you're going to feel better all over.
12:35But sometimes when you first start out, you can make a mistake and really hurt yourself.
12:39If an exercise hurts, make sure to check with your doctor.
12:42It may be just a sprain, but it could be serious and you should know about it.
12:46It's also important to do your exercises correctly.
12:49That's why we show it to you slowly, so you know exactly what to do.
12:52If you do the exercises wrong, you could be building up the wrong muscle.
12:56Sometimes just standing the wrong way could hurt you, too.
12:59We've all seen gymnasts standing where their backs arch.
13:02Well, this is great for the Olympics, but really bad for your back.
13:05If you stand with your back arched during exercises, you can strain all those muscles along the backbone
13:10and even tear some of them.
13:12Even if you're a gymnast, let's save that stance for the competitions.
13:15And stand straight for your regular workouts. Your back will thank you for it.
13:19The rule in exercise is, if it hurts, don't do it.
13:26All ready for those belly burners?
13:28Now be sure to put a towel or mat under you if you're not on a carpeted floor.
13:31Here we go.
13:36Get ready. Make sure to breathe correctly.
13:39Breathe in. To and out.
13:42Relax. And out. Breathe in.
13:46Last one.
13:53Now reach up on two and down.
13:56Making sure you pass those knees, look over them, too.
14:05Now singles.
14:08Making sure those shoulders come off the ground.
14:11When you sit up, you breathe out.
14:13When you come down, you breathe in.
14:16Last two.
14:18Last one.
14:19Cross that knee over.
14:20Connect the elbow.
14:30Last three.
14:32Two.
14:34Now singles.
14:35Nice.
14:41Keep that chin to the chest.
14:42Keep that chin to the chest.
14:46Hands underneath, bottom leg comes in and out.
14:50Make sure to breathe.
14:52These are for your lower abdominals.
14:55Last two.
14:59That's it.
15:00Now other leg.
15:01Nice.
15:04Breathe out.
15:05And your leg goes in.
15:08Last one.
15:10Now cross over.
15:13And connect that elbow with that knee.
15:17If you don't touch your knee, that's okay.
15:20Stop and give your stomach a rest.
15:23Last two.
15:25And one.
15:26Now singles.
15:27Now singles.
15:29Making sure those shoulders stay up off the ground.
15:39The hands come in again underneath.
15:42And extend those legs up to the sky.
15:43To the sky.
15:52Now let's relax that spine.
16:03Now take it back down.
16:05Lifting up those pelvis.
16:07Small little moves.
16:09So making sure that those backs are touching the ground.
16:13So that you can't even put your hand underneath there.
16:17You can't even put your hand underneath there.
16:32Work those inner thighs.
16:35Nice kids.
16:37Last three.
16:38Two and one.
16:39Now this is for one minute sit-ups.
16:42Squeeze hard.
16:43Keep working.
16:44Let's go.
16:45And...
16:48Breathe.
16:51While doing sit-ups, make sure you keep your stomach flat.
16:54You know, if your bellies are really burning, stop and try more tomorrow.
17:15Ten.
17:16Nine.
17:17Eight.
17:18Last.
17:19Seven.
17:20Come on.
17:21Six.
17:22Five more.
17:23Five.
17:24Come on.
17:25Four.
17:26Three.
17:27Three.
17:28You got two more.
17:29Six.
17:30Five more.
17:31Five.
17:32Four.
17:33Three.
17:34Three.
17:35You got two more.
17:36Six.
17:37Five more.
17:38Five.
17:39Five.
17:40Come on.
17:41Four.
17:42Three.
17:43Three.
17:44Two more.
17:45Two.
17:46Last one.
17:47One.
17:48Two.
17:49All right.
17:50Move over on your tummies.
17:51Stretch those muscles out.
17:53Hold it there.
17:54Stretch them out.
17:55Hold it.
17:56Good.
17:57Now come back up until all four's getting at me.
18:00In and out.
18:01Don't throw it, but place it.
18:08That's it.
18:09Three more.
18:12Last one.
18:13Other side.
18:14In.
18:15Out.
18:16Last one.
18:17Hold it there.
18:18Stretch out all those muscles.
18:19Hey.
18:20Now that your belly's pretty much burning, so let's take a breather right now.
18:23Because it's time for another health break.
18:24We're about to start the high performance part of this program.
18:25The part where we get the best workout and have the most fun.
18:30This part is best for you because it gets your heart, lungs, blood stream all working together.
18:31Your heart is a muscle just like your biceps or your leg muscles.
18:32Aerobic exercises build up your heart, just like belly burners build up your stomach.
18:33This part is a muscle just like your biceps or your leg muscles.
18:34Aerobic exercises build up your heart.
18:35Just like belly burners build up your stomach.
18:36I'm going to show you how you can tell if you're building a better body.
18:37This part is a muscle just like your biceps or your leg muscles.
18:38Aerobic exercises build up your heart, just like belly burners build up your stomach.
18:39I'm going to show you how you can tell if you're building a better body.
18:40heart muscle.
18:41Put two fingers on the vein of your wrist.
18:42Do you feel that pulse?
18:43We're about to start the high performance part of this program.
18:45The part where we get the best workout and have the most fun.
18:49This part is best for you because it gets your heart, lungs, blood stream all working together.
18:54Your heart is a muscle just like your biceps or your leg muscles.
18:58Aerobic exercises build up your heart, just like belly burners build up your stomach.
19:02I'm going to show you how you can tell if you're building a better heart muscle.
19:05Put two fingers on the vein of your wrist.
19:08Now, you feel that pulse?
19:09Well, that's your heartbeat.
19:11Now, count the number of pulses in your vein for six seconds,
19:14and we'll see how well your heart is doing.
19:16Ready? Go.
19:24Okay.
19:25Now, whatever your number was, add a zero,
19:27and you know how many heartbeats you should have in one minute.
19:30The less heartbeats you have per minute, the better shape you're in.
19:34If you want to know what shape your heart should be in,
19:36make sure to ask your doctor what your heart rate should be after exercising.
19:41That way, you can compare your heart rate to the average heart rate.
19:45Now, we're going to take our pulse again a little bit later on
19:47to see how it does after a hard exercise.
19:50But as you keep on exercising,
19:52you're going to see that your heart rate will probably slow down a little bit each week,
19:55and you know that your workouts are getting that much better.
20:03Okay.
20:04We're going to start getting our hearts working a little bit faster now.
20:06You guys think you can do it?
20:08Yeah!
20:09You want some help?
20:10Yeah!
20:10Well, who do you want to help you?
20:12Mickey!
20:13Come on in and give us a hand, Mickey!
20:17The main thing we're concentrating on right now is coordination.
20:22Your muscles won't do any good if they don't work together.
20:24Last four, two, last one, and forward, back, forward, back.
20:36My body is here.
20:38The team comes running all up.
20:40Just as high.
20:43Last three.
20:47Last one.
20:49Take it single, single, double.
20:51Bend those knees over the toes.
20:53And forward, back, forward, and back.
21:06Making sure you stay on the balls of your feet.
21:09That's it.
21:10Again.
21:11Chest is high.
21:13Super!
21:13One more.
21:18On your mark, it's a goal.
21:21Again.
21:24Last two.
21:27Again, last one.
21:31And forward, side, back, forward.
21:42Again.
21:45And hands.
21:46Double.
21:49This part of the workout is going to make the reflexes and reaction time a lot quicker.
21:53That's it.
21:54Just the rib cage.
21:56Last two.
21:58And one.
21:59Now singles.
22:00Alternate it up and down.
22:03Just as high.
22:04Good work.
22:05Hi, Dan.
22:08That's it.
22:08Make sure to breathe.
22:10Last two.
22:13Last one.
22:14Now, forward, touch.
22:17Forward.
22:19Again.
22:19Get those knees up to the right.
22:25Forward.
22:28Okay.
22:29To the right.
22:32Now, out of your arms.
22:34Don't let it get you down.
22:37Get the front round.
22:39Get the front next time.
22:42With the hands.
22:45That's it.
22:46Just as high.
22:47Good work.
22:47Good work.
22:49Hands.
22:57What's that?
22:58Goofy's groove.
22:59Goofy's groove.
23:04Make sure to breathe.
23:13Have fun on this one.
23:15Do it correctly.
23:16Do it correctly.
23:16Goofy's groove.
23:17Goofy's groove.
23:17Goofy's groove.
23:25Chest is high.
23:29That's it, Lila.
23:29Doing the Goofy Groove
23:36Goofy's Groove
23:37Alternating arms and legs
23:44That's it
23:53Police
23:54Good boy, Mickey
23:59Here comes Goofy's Groove
24:03And Groove
24:04Goofy, Goofy, Groove
24:06Groove, Goofy, Goofy, Groove
24:08Hands on your hips, knees come to your chest
24:11That's it
24:13Make sure to pace yourself
24:15Again
24:16Now add arms
24:20Chest is high
24:21That's it
24:29Last one
24:31Now pat head and tummy
24:34And
24:40Now add arms
24:46Doing the Goofy Groove
24:49Groove, Goofy, Goofy, Groove
24:52Groove, Groove
24:53Groove, Groove
24:54Groove, Groove
24:55Charleston
24:57Pace yourselves
25:04Charleston with a kick and touch
25:13Last one
25:23Now goofy it out
25:24Let your arms flop
25:28And keep those movements sharp
25:30Do it in the Goofy Groove
25:31Groove, Goofy, Goofy, Groove
25:32Head, shoulders, knees, toes
25:34Eyes, ears, mouth and nose
25:37Head, shoulders, knees, toes
25:39Eyes, ears, mouth and nose
25:42Head, shoulders, knees, toes
25:43Eyes, ears, mouth and nose
25:45That was good
25:46Again
25:47Head, shoulders, knees, toes
25:49Eyes, ears, mouth and nose
25:52Head, shoulders, knees, toes
25:53Eyes, ears, mouth and nose
25:55That's it
25:55Groove, Goofy, Goofy, Groove
25:59The Goofy Groove
26:01Do the Yokeyгиite
26:02The Goofy Groove
26:03Hear the tickling your body
26:04The Goofy Groove
26:06Do the Yokey hurting
26:07Doing the Goofy Groove
26:09Woo!
26:12Now, pick your favorite step.
26:31Okay, kids, this is the part where your heart and lungs put out energy.
26:35So, let's hit our peak performance.
26:37Breathe in and sneeze over the toes.
26:41Once more, hand down.
26:44Take it side to side.
26:46Now, when you start feeling a little winded, don't stop.
26:49Make sure just to walk around the room slowly.
26:51Chest is high.
26:53That's it.
26:54Good.
26:55Now, add the arms.
26:58Chest is high.
26:59Make sure you keep pressing those heels down to the floor.
27:02Good.
27:03Breathe.
27:06Chest is high.
27:07Make sure to breathe.
27:09And.
27:11That's it.
27:14Follow.
27:20Again.
27:20Now, take it back.
27:23And forward.
27:26Chest is high.
27:27Make sure to pace yourselves.
27:29Good job.
27:30Again.
27:31Take it low.
27:41Knees are over toes.
27:42Heels down.
27:44Relax.
27:44Take it to the right.
27:47Heels down.
27:48Snap.
27:50Turn it forward.
27:54Heels.
27:55Take it to the left.
28:04Jump low.
28:07Now, this is a rest step.
28:08You can jump as slowly as you want.
28:10But remember, don't just stop.
28:12If you're really tired, walk around the room.
28:15Make full circles with those arms.
28:17Let's move.
28:21Let's move.
28:25Take it to the side.
28:26Heels down.
28:29Take it in a circle.
28:30and clap forward remember you learned this one on your coordination countdown to the right
28:47take it back
28:52what's that
29:01join us
29:06every friday night when the sun goes down and the humans get ready and head for town
29:11we're deep in the jungle near the council run
29:14the strange thing happens around twelve o'clock all the animals are dancing meet the bitches move
29:19to big ear and blue singing
29:20here it comes
29:22and
29:24it's the jungle so spooky yeah yeah everybody loves to party yeah yeah
29:29blue is the monkey
29:30dance goes the monkey
29:32car the pipe on side and they're arriving
29:34happy happy elephants watch the way out of them
29:37saw you eat the porcupine jigsaw from every spot
29:40chill the guy decide tonight fly around
29:42and then you take your time to jump up and down
29:45take those heels up
29:47breathe
29:49that's it
29:51and
29:55you can hear the wind blowing on your windowsill
30:00and you'll open up your ears just to be quite sure
30:02for the wind can carry tunes a thousand miles
30:04to the green
30:05you can hear it
30:06come on you can hear it
30:08you can hear it
30:10it's the jungle book boogie
30:13yeah yeah yeah
30:15everybody loves to party
30:16yeah yeah
30:17you knew it
30:18the monkey
30:19the dance kind of funky
30:20car the pipe on side and they're arriving
30:22to the right
30:23happy little the elephants watch the way
30:24gallivans sigh
30:25the porcupine jingling from every swine
30:27chill the guy decide tonight flyin' around
30:29okay ticky type he jumps up and down
30:32the boogie the boogie the jungle book boogie
30:34the jungle book boogie
30:35the boogie take those heels out
30:36the boogie the jungle book boogie
30:38shhhh
30:41here it comes
30:43and
30:45two
30:48three
30:51four
30:53I can't hear you
30:56six
30:58seven
31:01last one
31:03a
31:05little
31:08two
31:13take it up
31:14in a circle to your right
31:15take a clap to your right
31:16take the head with a clap
31:17four
31:22little
31:22little
31:22the jungle book book
31:24little
31:24little
31:24little
31:25jungle book book
31:26here it comes
31:28the biggest step of this number
31:30and
31:31Every Friday night when the sun goes down
31:34And the humans get ready and heads go down
31:36We're deep in the jungle near the council rock
31:39A strange thing happens around 12 o'clock
31:41All the animals are dancing to eat the big cheese food
31:43To the gear and balloons singing both these two
31:46Take it back
31:48It's a jungle boogie boogie
31:50Yeah, yeah
31:51Everybody loves to party
31:53Yeah, yeah
31:54He knew it, the monkey
31:55Yeah, yeah
31:56Yeah, yeah
31:59All the animals, watch the way you galley them
32:02I even work in my dream, live in every spot
32:04You're a guy, it's hot tonight, flying around
32:07A riggy-ticky time to jump up and down
32:09Dig, dig, boogie
32:11Okay, get ready to jump big singers
32:14There we go
32:16It's a jungle boogie boogie
32:17It's a jungle boogie boogie
32:19It's a jungle boogie boogie
32:21Yeah, yeah, yeah
32:22Now, everybody take your pulse rate for six seconds
32:29Ready, go
32:30Now, add a zero to that number
32:39And you now know how many heartbeats you have per minute
32:42Right after you've worked out your hardest
32:44Ask your doctor what your pulse rate should be
32:46After a hard workout
32:47You then can use that number to see how well you're doing
32:50If your heart rate after workout is lower than the number the doctor gave you
32:54Then you probably should be working a little bit harder
32:57But if your heart rate is higher than the doctor recommends
33:00Then you're working too hard
33:02Your own number should never go above the doctor's recommendation
33:05If you overdo it, you can seriously hurt yourself
33:09You might want to write down the number every day
33:11Because as you continue to use this program
33:13You just may see your heart rate is getting lower and lower
33:16And that means your heart is getting stronger
33:18And the more you work out, the more changes you're going to see
33:21You all rested up now?
33:26Yeah!
33:27Great!
33:27Now it's time to concentrate on some legwork
33:29We're going to work our right leg
33:31Lift up, pulsing that foot up
33:35Three, two, and one
33:38Now flex
33:39Remember not to work on a bare floor
33:42If you aren't lying on a carpet, put a mat or a towel underneath you
33:46Point and flex
33:48Point and flex
33:50Making sure that leg is real long
33:52That's it
33:54Chest is high
33:55Again
33:56Three
33:57And two
33:59Last one
34:00Leg comes in
34:02Out
34:02Now your weight should be on the elbow
34:07And chest is open and high
34:09That's it
34:10Last three
34:12Good
34:13Two
34:15Last one
34:17Now
34:18Lift up that leg
34:20Making sure that that hand is on the bicep
34:22And elbow is on the floor
34:24So that you keep your hip forward
34:26That's it kids
34:27Good job
34:28Lift it up
34:30Four
34:30Three
34:31Two
34:32And one
34:33Push up
34:34Slow
34:35Make sure to breathe
34:38And do as many as you can
34:40Gradually you'll build up to do more
34:42Last three
34:44And two
34:46And one
34:48Bring those elbows down on the floor
34:51Lift up that right leg
34:52That's it
34:54Protect that lower back
34:56Good work
34:57Again
34:58Use that heel
35:01Four
35:02Three
35:03Two
35:04And one
35:05Now extend up and down
35:07Small moves
35:08Keep that leg tight
35:10Three
35:11Two
35:12And one
35:13Now stretch it out
35:14Stretch back that left leg
35:21Grab a hold of it with your right arm
35:23Pull it in on four
35:27Making sure your chest is down
35:29This stretches your thigh
35:33That's it
35:38Now contractions
35:40This will make your spine flexible
35:47Good
35:53Now come over Indian style
35:54Stretch over
35:55Stretch those buttocks over
35:57Lift it up
35:59Chest is high
36:01And over to the other side
36:02That's it
36:05Chest is high
36:06Good work Lila
36:07Good girl
36:08Again
36:09Now flex
36:11Did you know that the burn
36:15Did you feel is blood concentrating in your muscle?
36:19The more blood that's pumped in the muscle
36:21The more you'll feel the burn
36:22Now point
36:23And flex
36:24Chest is high
36:26Last three
36:27Two
36:29And one
36:31Now bring it in and out and up
36:33Keep that tummy tight
36:36That supports your back
36:37High on that elbow
36:40Last four
36:42Now take it into a right angle again
36:49Making sure again
36:51That hand is on the bicep
36:53And one
37:04Now push up slow
37:06Again
37:08Breathe
37:09Keep those knees on the floor
37:11Don't arch your back
37:12Last three
37:14And one
37:19Making sure again
37:20Those elbows come down on the floor
37:21To protect that lower back
37:23That's it
37:25Make sure again
37:26To keep those heads down
37:28Lift up with the heel
37:31Nice work
37:32Three
37:34Two
37:35And one
37:36Now straighten down and up
37:37Again
37:38Make sure your elbows are on the floor
37:40Good
37:41Last two
37:43One
37:45Straighten it out
37:46Good
37:50Now straighten back that right leg
37:52Lift it up with your left arm
37:55Breathe in
37:57And out
38:00Once more
38:03Now contractions again
38:11Or that spine
38:12March that back
38:15Take it back over it
38:25Stretch those buttocks out
38:27Hold it there
38:28Boy
38:38That feels great
38:40We just work out almost every muscle in our body
38:43But it isn't a workout without a complete cool down
38:46The cool down is great to use after or before your favorite sport
38:50This is going to warm up your muscles for swimming, tennis, gymnastics
38:55Or whatever sport you choose to play
38:57Take it to the right
38:59You've earned the right
39:02Relax that neck
39:04Here's the low down
39:07So slow down
39:09Relax those muscles
39:12They're tense and tight
39:14Relax
39:14Breathe
39:15You know that it feels so fine
39:17To ease your body
39:21And stretch your spine
39:23Cool down
39:25Cool down
39:27Stretch over with that elbow
39:28Now it's time to cool down
39:32Breathe
39:35Make sure to keep that hip on the floor
39:40Walk it out
39:42Walk it out
39:43Walk it out
39:44Nice
39:48Switch feet
39:51And
39:52You know your cool down is just as important as your warm up
40:07You can easily pull the muscle if it hasn't had a chance to stretch it out before you work out
40:12Go ahead
40:13There we go
40:14Go ahead
40:15nd
40:16Yeah
40:17Go ahead
40:18So
40:19Let's go ahead
40:21Go ahead
40:21And
40:24Flex
40:25Flex
40:26Flex
40:27Flex
40:28Nice
40:30And
40:31Point
40:32Hold
40:33it
40:35Flex
40:37It
40:38Put it up there
40:40And
40:41Point
40:42Flex. Point. Don't bounce. Hold it there. Last two. And one. Bring them in and out. Stretch
40:56up there. Chest is high. Last two. Now relax those shoulders.
41:12Side and side. Shoulders down. The chest is high. And hold it over. And take it over. Stretch
41:32those ribcages out. Nice work, kids. Again. Last time.
41:42Good. Take it singles. Now keep your hip down. If you want to improve your stretch, hold
41:55it there for 15 to 30 seconds. Now walk it out in front. Those knees stay up towards the
42:03ceiling. Bring your heads up. Now turn. Right knee comes up to the chest. Hold it. Take
42:14it over to the left, making sure that right shoulder stays on the floor. That's it.
42:19Knee to chest. Grab a hold of that heel. Bring that other knee up. Extend. Nice work. Hold
42:25it there. And bend it again. Hold it. Good work. Now point. Flex. Again. Last three, two, and
42:44one. Change legs. Left knee comes to chest. Hold it there. Nice. Take it to the left. Now
42:54making sure that left shoulder stays on the floor. Bring that knee in. Hold that heel. Bring
43:02that other knee in. Extend it. Bend it. Hold it there. And straighten it. And point. Hold
43:16it. Point and flex. Point and flex. Good work. Again. Now stretch out those spines. Hold
43:26it there. Make sure you don't roll back too far when you stay off of your neck. Stand up.
43:33Now it's time to cool down. Roll up. And last thing to come up is your head. Now it's time
43:42to cool down. Once more. Now it's time to cool down.
43:51Now that we've worked out all of our muscles, I'm going to teach you a dance number that takes
44:01all the moves we've learned and makes them rock. It's simple and it feels great. Are you
44:05guys all ready? Yeah! Okay. Take it down. Two, three, four. Up. Two, three, four. Walk. Two.
44:14Front. Back. Front. Up. One, two, three, four. Down. Two, three, four. Four spiders. That's
44:24it. Now to the right. One, two, three, touch. One, two, three, touch. Take it with the hands. Again
44:33to the right. One, two, three, touch. One, two, three, touch. Hold. Two, three, four. Head roll.
44:42That was great, kids. Let's try it again with some music. Make sure to feel that beat.
44:47That's it. Just as high. All right, David. Five, six, seven, eight. Down. Two, three, four.
45:00Up. Two, three, four. Walk. Two. Take it back. Front. Back. Up. Up. Two, three, four. Down.
45:08Four spiders. Take it to the right and point. Again. Now add the arms. Good. To the right.
45:21All right. Hold. One, two, three, four. Roll the head. That's super. Okay. Now we're
45:29going to learn the second part without music. Starting to the right. Eight steps and snap.
45:35One, three, four, five, six, seven, and eight. Arm comes up. Right. Four walks. Two, three,
45:45four. Walk around. Eight, three, four, six, seven, eight. Now this is our big finale.
45:52So remember this. Four of these. And point, flex, point, flex. Cross over. Again. One.
46:02Last one. And point, flex, point, flex. One more. That's it. To the right. That's it.
46:11And point, flex, point, flex. Hold it there. And one and two. That's it. That's very good.
46:21You all ready to start it with music and put it all together? Here we go. Now get the beat.
46:31That's it. Five, six, seven, eight. Eight counts. Two, three, four, five, six, seven, eight.
46:41Lift. Two, three, four. Walk. Two, three, four. One, two, three, four. Five, six, seven, eight.
46:48Eight. This is our big finale. And. Again.
46:55Again. Point, flex. Cross it over. Again. Point, flex. Cross it over.
47:02Again. Point, flex. Cross it over. Last one.
47:10That was great. Are you guys all ready to put it all together now to music?
47:20Yeah. Okay. Let's do it. Let's feel that beat. That's it.
47:26That's it. Five, six, seven, eight. Two, three, four. Up. And two. Back, front. Back, up. Lift. Two, three, four. Down.
47:46Four spiders. Take it to the right. Point. Now add the arms. Again. Take it to the right. Hold one, two, three, four. Head rolls. And lift it up.
48:07That's it. That's it. Three, four, five, six, seven, eight. Walk it. And roll it over. Good. One, two, three, four.
48:29Four spiders. Take it to the right. Again. And the arms. Again. That's it. Hold it there. And. Four, six. Last one. Now lift it. Take it around.
48:58Take it around. Now take it around. Now this is our big finale. Great flexor. Again. That's it. Again. And.
49:28Come on.
49:58Join us, take a chance
50:00We love to work out, we love to dance
50:04Dance, dance until we work it on out
50:21Dance, dance until we work it on out
50:28Gotta get that feeling, push it up to the top
50:33Once you start dancing, you've been stopped
50:36Come and join us, take a chance
50:39We love to work out, we love to dance
50:43Dance, dance until we work it on out
50:58Dance, dance until we work it on out
51:01Work it out
51:03Dance, dance until we work it on out
51:07Dance, dance until we work it on out
51:14Watch it out
51:15Dance, dance until we work it on out
51:20We've had a full hour of exercise
51:24But, you know, you've got to exercise regularly to get any kind of benefits.
51:28And that's what this program is going to do for you.
51:30I'll see you real soon.
51:32But in the meantime, keep on mousercising.
51:35Yay!
51:54You can jump, you can shake it, anything you make it, whatever you feel is right.
52:02Come on, everybody, and mousercise, Snickies, Mousercise.
52:09You can jump, you can shake it, anything you make it, whatever you feel is right.
52:16Come on, everybody, and mousercise, let the music move you till you carry it away.
52:22Keep your body moving till your spirits rise.
52:26Do it every night and day.
52:29You can jump, you can shake it, anything you make it, whatever you feel is right.
52:35Come on, everybody, and mousercise, Snickies, Mousercise.
52:43You can jump, you can shake it, anything you make it, whatever you feel is right.
52:49Come on, everybody, and mousercise, Snickies, Mousercise.
52:55Come on, everybody, and mousercise.
53:01Come on, everybody, and mousercise.
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