- 3 days ago
Found this from the Disney Channel archive tape.
Mousercise belongs to the Walt Disney Company.
Mousercise belongs to the Walt Disney Company.
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01:31Come on, everybody, and Mousercise.
01:33Let the music move you till you carry it away.
01:37Keep your body moving till your spirits rise.
01:40Do it every night and day.
01:43You can jump, you can shake it, anything you make it, whatever you feel it right.
01:49Come on, everybody, and Mousercise.
01:53Hi, Mousercises.
01:56We're about to have a great workout.
01:57You've got a program that's going to get you into shape and keep you there.
02:00After your workout, I'm going to teach you a complete rock dance number so that you can perform it on
02:05stage or on the dance floor.
02:06If you have any physical handicaps or special health conditions, you should check with your doctor before working out with
02:12us.
02:18Hi, kids.
02:19We've got the head Mouserciser himself with us.
02:21Everybody say hi, Mickey.
02:23Hi, Mickey.
02:24Are you all ready to get warmed up, Mick?
02:26Okay, we'll see you a little later.
02:30Let's get started with some nice, easy stretches.
02:34And chest is high.
02:39Make sure to stretch that neck real good.
02:44And right.
02:46Take your hand.
02:48Get that chest high.
02:49And those knees over the toes.
02:52Three, two, and one.
02:55Take it right.
02:58Also, kids, make sure to clear a space around you so you don't bump into anything.
03:02Last tune.
03:03That's heated up.
03:05Chest is high.
03:06Keep those buttocks tight.
03:08That's it.
03:09Make sure to breathe.
03:13Three, two, and one.
03:15Breathe.
03:18And.
03:25Keep those buttocks tight again, kids.
03:27It's real important.
03:29That's it.
03:30Last three, two, and one.
03:33Speed it up.
03:34Let those hands gently go side to side.
03:37Stomach's in.
03:39Three, two, and one.
03:44And stretch up there.
03:46It's a difficult place where anything can happen.
03:49Last two.
03:51Singles.
03:53When you warm up, it's real important to go slowly.
03:57So all those muscles are loosened up before the tough workout.
04:00A good stretch is always in two directions.
04:03Remember that.
04:04Last one.
04:10That's it.
04:11Breathe.
04:12And put all the weight up on your hands.
04:14Picking those heels up.
04:19Back in.
04:20Last two, and one.
04:22Now, poke it up.
04:26That's it.
04:28Get those heads down.
04:31Last one.
04:33Bring your hands into the ankles.
04:35Small little pulses.
04:36Don't bounce.
04:38Straighten it up.
04:41Bend those knees over the toes.
04:45Straighten it.
04:49Hold it there.
04:50Now, put it up.
04:52Remember, don't bounce.
04:53Small little pulses.
04:55Nice work.
04:56Last one.
04:58Straighten it up.
05:00Take it to the right on two.
05:06Make sure to breathe.
05:10Last one.
05:12Now, singles.
05:14Also, it's really important to have loose-fitting clothes on
05:17and real good aerobic shoes.
05:20That's it.
05:21Last one.
05:22Now, add the elbow to me.
05:26Chest is open.
05:28Breathe in on one side and out on the other.
05:33Take it over.
05:35And if you can't touch your toes.
05:37That's okay.
05:40Last one.
05:44And...
05:50Take it over.
05:53Tabletop.
05:54Stomach's in.
05:55Take it over the leg.
05:57Make sure to bend your knees on this.
06:00Take it over to the other side.
06:02Take it over to the other side.
06:03Take it over to the other side.
06:03When fairy godmother gives you the call.
06:05Well, again, bend those knees.
06:08With a magic wand.
06:08Make a wish to nod.
06:10Take it all the way over.
06:11It's a dizzy world.
06:13Keep that tummy in.
06:14Anything can happen.
06:15Last two.
06:16You're going to keep coming every day.
06:18That's it.
06:19Now, bring those arms through.
06:22If you can't dream it, or dream it, if you can.
06:24Point that toe.
06:27That's it.
06:29Make sure to breathe.
06:31Last one.
06:36And...
06:39Extend.
06:42Make sure that neck is long.
06:46Last three, two, and one.
06:50Stretch it to the right.
06:53And change legs.
06:59That's it.
07:00Take it all the way over.
07:02Arch that back.
07:03Breathe out.
07:04Now, flex those feet.
07:07Last two.
07:08Now, stretch.
07:12Extend those arms.
07:13And invent it.
07:14Divine it.
07:15Pretend it.
07:17Think it, it can come true.
07:18Cause it's a dizzy world.
07:20Last one.
07:21Knees in.
07:23Knees in.
07:26And...
07:34Regular exercise is one of the best things you can do for yourself.
07:37By building up your heart and lungs, exercise gives you more endurance.
07:41So you can last a lot longer.
07:43Not only in exercising, but in sports and in school.
07:46And a workout also increases your circulation.
07:49So exercise actually makes you think better.
07:52But you have to work out regularly.
07:53It doesn't happen magically.
07:55It takes some time and a little bit of sweat.
07:58But luckily, exercise is also a lot of fun.
08:00So you can get all those great benefits of exercise while you're enjoying yourself.
08:04And the more you work out, the better you're going to feel.
08:10Okay, we're all warmed up now.
08:12So let's start our total body workout by concentrating on everything from the waist up.
08:16Bend those knees over the toes.
08:19Make sure to breathe.
08:21Tummy's in.
08:23Good.
08:26Last one.
08:27Now singles.
08:29And...
08:34Be sure to breathe.
08:36Be sure your back is straight while doing these exercises.
08:40Now reach up.
08:50That's it.
08:52Last four.
08:53Three.
08:54Two.
08:56One.
08:57Now...
08:58Take the thigh.
09:00With the elbow.
09:05Last one.
09:06Now singles.
09:09Breathe.
09:12And...
09:14Last two.
09:16And one.
09:18Now punch out.
09:19This is great for your heart, kids.
09:22That's it.
09:23Keep those elvices tucked in.
09:27Breathe.
09:30Last one.
09:33And...
09:34Now my hips are not moving at all.
09:36Just the upper body.
09:39Breathe.
09:42And...
09:44Last three.
09:46Two.
09:48And one.
09:49Now lift the knee to the chest.
09:53Work those knees.
09:54You can do it.
09:56Come on.
09:57Now let's work those arms.
09:59Keep them very straight.
10:01These are for our darthoids.
10:04Now split up.
10:06And resist.
10:08Pull those hands up.
10:10Good job.
10:11Chest is high.
10:14Fast three.
10:17Now speed it up.
10:19Underneath the carpet is the dead of the night.
10:21Whenever we go faster, your leech gets smaller.
10:25And resist.
10:27Good work.
10:30Last three.
10:31Two and a one.
10:33Take it out to the side.
10:34And resist.
10:36Down.
10:37Good.
10:40Now speed it up.
10:43That's it.
10:44Here it comes.
10:45Bugaboo.
10:45Bugaboo.
10:47Well, let's do the bugaboo.
10:51Come on and shake the leg on you.
10:53Use those arms.
10:54Press them down.
10:55All the paint grasshopper to the tiny teeny bopper.
10:59You know what they love to do.
11:04Bugaboo.
11:04Now cross arms and knee.
11:07Keep those elbows high.
11:09Last three.
11:11And...
11:12Cross those elbows.
11:16Three.
11:18Now take it to you back.
11:20That's it.
11:22Again, bend those knees over the toes.
11:26And hands go up double time.
11:28Drop those heads.
11:30Elles are bent.
11:30Work those triceps.
11:32That's it.
11:34Breathe.
11:37Again.
11:38Bugaboo.
11:40Well, let's do the bugaboo.
11:42Resist.
11:43Go on, Ricky.
11:44Come on and shake a leg or two.
11:48From the big grasshopper to the tiny teeny bopper.
11:52Good.
11:53You know what they love to do.
11:56One, two, three, to the one.
12:02Take it in a circle around yourself.
12:06Woo!
12:07Woo!
12:09Woo!
12:09I got nothing to do.
12:10Blast two.
12:12Now resist.
12:15Bugaboo.
12:16Bugaboo.
12:17That's it.
12:18Resist.
12:20Now quicker.
12:21Come on.
12:23Bugaboo.
12:24Bugaboo.
12:24This is for your pets.
12:27Now a tiny little spider.
12:31Come on, correctly.
12:34Speed it up.
12:35He's dancing.
12:37That's it.
12:38And he's doing that bugaboo.
12:39Flexing, fighting, front, crossing.
12:41And.
12:42Come on, little lady.
12:44Now whip those forearms.
12:46Let's go bugaboo and get that army of bands.
12:50Dancing.
12:51Again.
12:52So throw those hands up.
12:54They're doing that bugaboo.
12:55Bugaboo, here it comes.
12:57Well, let's do the bugaboo.
13:00Again.
13:01That's it, Samantha.
13:04Bugaboo.
13:05Bugaboo.
13:05Big grasshopper.
13:06Little tiny teeny bumber.
13:08You know what we love to do.
13:17Bugaboo.
13:18Boy, that was great.
13:19How do you guys feel?
13:21Great.
13:22Oh, super.
13:23Now let's take a breather while we take a pause for a health break.
13:30You know, if you exercise as you should, you're going to feel better all over.
13:34But sometimes when you first start out, you can make a mistake and really hurt yourself.
13:38If an exercise hurts, make sure to check with your doctor.
13:41It may be just a sprain, but it could be serious and you should know about it.
13:45It's also important to do your exercises correctly.
13:47That's why we show it to you slowly, so you know exactly what to do.
13:51If you do the exercises wrong, you could be building up the wrong muscle.
13:55Sometimes just standing the wrong way can hurt you, too.
13:58We've all seen gymnasts standing where their backs arch.
14:00Well, this is great for the Olympics, but really bad for your back.
14:04If you stand with your back arched during exercises, you can strain all those muscles along the backbone and even
14:09tear some of them.
14:11Even if you're a gymnast, let's save that stance for the competitions.
14:14And stand straight for your regular workouts. Your back will thank you for it.
14:18The rule in exercise is, if it hurts, don't do it.
14:24All ready for those belly burners?
14:26Now be sure to put a towel or mat under you if you're not on a carpeted floor.
14:29Here we go.
14:34Get ready. Make sure to breathe correctly.
14:38Breathe in, to and out.
14:42Relax and out. Breathe in.
14:48Last one.
14:51Now reach up on two and down.
14:54Making sure you pass those knees.
14:57Look over them, too.
15:03Now singles.
15:06Making sure those shoulders come off the ground.
15:09When you sit up, you breathe out.
15:12When you come down, you breathe in.
15:14Last two.
15:16Last one.
15:18Cross that knee over.
15:19Connect the elbow.
15:28Last three.
15:31Two.
15:32Now singles.
15:39Keep that chin to the chest.
15:44Hands on your knee, bottom leg comes in and out.
15:48Make sure to breathe.
15:51These are for your lower abdominals.
15:54Last two.
15:58That's it.
15:59Now other leg.
16:03Nice.
16:04Breathe out.
16:05Your leg goes in.
16:08Last one.
16:10Now cross over.
16:13And connect that elbow with that knee.
16:15If you don't touch your knee, that's okay.
16:19Stop and give your stomach a rest.
16:22Last two.
16:24And one.
16:25Now singles.
16:27Making sure those shoulders stay up off the ground.
16:31Good.
16:37Hands come in again underneath.
16:40And extend those legs up to the sky.
16:50Now let's relax that spine.
17:01Now take it back down.
17:03Lifting up those pelvises.
17:05Small little moves.
17:09So making sure that those backs are touching the ground.
17:14So that you can't even put your hand underneath there.
17:19Good.
17:20Good.
17:21Good.
17:21Good.
17:22Good.
17:22Good.
17:22Good.
17:25Good.
17:30Good.
17:31Work those inner thighs.
17:33Nice, kids.
17:35Last three, two, and one.
17:38Now this is for one-minute sit-ups.
17:40Squeeze hard.
17:41Keep working.
17:42Let's go.
17:43And.
17:46Knee.
17:49While doing the sit-ups, make sure you keep your stomach flat.
18:10You know, if your bellies are really burning, stop and try more tomorrow.
18:27Ten.
18:29Nine.
18:31Eight.
18:32Last.
18:33Seven.
18:34Come on.
18:35Six.
18:36Five more.
18:38Five.
18:39Come on.
18:39Four.
18:41Three.
18:42Three.
18:42You got two more.
18:43Six.
18:44Two.
18:44Last one.
18:46One.
18:47Two.
18:47All right.
18:48Move over on your tummies.
18:49Stretch those muscles out.
18:51Hold it there.
18:52Stretch them out.
18:54Hold it.
18:56Good.
18:56Now come back up until all four's been in that knee.
18:59In.
18:59Out.
19:00Don't throw it, but place it.
19:06That's it.
19:07Three more.
19:10Last one.
19:11Other side.
19:13In.
19:14Out.
19:24Last one.
19:27Hold it there.
19:28Stretch out all those muscles.
19:31Hey.
19:32Now that your belly's pretty much burning, so let's take a breather right now.
19:35Because it's time for another health point.
19:41We're about to start the high performance part of this program.
19:44The part where we get the best workout and have the most fun.
19:48This part is best for you because it gets your heart, lungs, bloodstream all working together.
19:52Your heart is a muscle just like your biceps or your leg muscles.
19:57Aerobic exercises build up your heart just like belly burners build up your stomach.
20:01I'm going to show you how you can tell if you're building a better heart muscle.
20:04Put two fingers on the vein of your wrist and you feel that pulse?
20:08Well, that's your heartbeat.
20:10Now count the number of pulses in your vein for six seconds and we'll see how well your heart is
20:14doing.
20:14Ready?
20:15Go.
20:23Okay.
20:24Now whatever your number was, add a zero and you know how many heartbeats you should have in one minute.
20:29The less heartbeats you have per minute, the better shape you're in.
20:32If you want to know what shape your heart should be in, make sure to ask your doctor what your
20:37heart rate should be after exercising.
20:39That way you can compare your heart rate to the average heart rate.
20:43Now we're going to take our pulse again a little bit later on to see how it does after a
20:47hard exercise.
20:48But as you keep on exercising, you're going to see that your heart rate will probably slow down a little
20:53bit each week.
20:54And you know that your workouts are getting that much better.
21:02Okay, we're going to start getting our hearts working a little bit faster now.
21:05You guys think you can do it?
21:06Yeah!
21:07You want some help?
21:08Yeah!
21:09Well, who do you want to help you?
21:11Mickey!
21:11Come on in and give us a hand, Mickey!
21:16The main thing we're concentrating on right now is coordination.
21:20Your muscles won't do any good if they don't work together.
21:26Last four.
21:30Two.
21:31Last one.
21:33And.
21:33Forward, back, forward, back.
21:39Just as high.
21:42Last three.
21:45Last one.
21:47Take it single, single, double.
21:49Bend those knees over the toes.
22:01And, forward, back, forward, and five.
22:05Making sure you stay on the balls of your feet.
22:07That's it.
22:09Again, chest is high.
22:11Super!
22:12How the foot is really what it's all about.
22:16One more.
22:17On your markets echo.
22:19But you can keep up with the rest, you run too slow.
22:23Last two.
22:24If you hear your feet, you're getting in the way.
22:26Again, last one.
22:30And, forward, side, back, forward.
22:32And, forward, side, back, forward, side, back, forward.
22:37Don't let it get you down, take it hit the ground.
22:40Again.
22:44And, hands.
22:46Double.
22:47This part of the workout is going to make you reflexes and reaction time a lot quicker.
22:52That's it.
22:53Just the rib cage.
22:55That's two.
22:56And one.
22:57Now singles.
22:59Alternated up and down.
23:01Just as high.
23:03Good work.
23:04Again.
23:06That's it.
23:07Make sure to breathe.
23:09Last two.
23:11Last one.
23:13Now forward.
23:14Touch.
23:15Forward.
23:17Again, get those knees up.
23:19To the right.
23:23Forward.
23:24To the right.
23:31Now add the arms.
23:34Don't let it get you down.
23:36If itorn ground.
23:38Gonna want .
23:41Take the hands.
23:43And blow it.
23:44Pretty 꼭.
23:45Nice work.것도
23:48try. Big기�
23:48назад. Who call
23:48or don't turn it down. How important
23:53is it? Your sons
23:54call enough. Whatир?
23:57That's it.
23:57Goofy's Groove!
24:03Make sure to breathe.
24:12Have fun on this one, but do it correctly.
24:18Doing the Goofy Groove.
24:23Chest is high.
24:27That's it, Lila.
24:33Doing the Goofy Groove.
24:35Goofy's Groove!
24:41Alternating arms and legs.
24:50That's it.
24:52Police!
24:55Good boy, Mickey!
24:59Here comes Goofy's Groove!
25:02And Groove!
25:03Goofy, Goofy, Groove!
25:05Groove!
25:06Goofy, Goofy, Groove!
25:07Hands on your hips, knees coming to your chest.
25:11That's it.
25:12Make sure to pace yourself.
25:14Again.
25:15Again.
25:16Now, add arms.
25:19Chest is high.
25:21That's it.
25:29Last one.
25:30Now, pat head and tummy.
25:32Goofy.
25:37Goofy.
25:38And.
25:42Now, add arms.
25:46Do it with the Goofy Groove.
25:49Goofy, Goofy, Groove!
25:52Groove!
25:52Goofy, Goofy, Groove!
25:55Charleston.
26:01Face yourselves.
26:09Charleston, give a kick and touch.
26:20Last one, now Goofy and out.
26:26Let your arms flop, but keep those moves sharp.
26:30Head, shoulders, knees, toes, eyes, ears, mouth, and nose.
26:36Head, shoulders, knees, toes, eyes, ears, mouth, and nose.
26:40Head, shoulders, knees, toes, eyes, ears, mouth, nose.
26:44That was good, again.
26:46Head, shoulders, knees, toes, eyes, ears, mouth, and nose.
26:51Head, shoulders, knees, toes, eyes, ears, mouth, nose.
26:53That's it!
26:55And Groove, Goofy, Goofy, Groove!
26:58The Goofy Groove, Doobie Miles, About It, The Goofy Groove.
27:02Feel the HailCam on the body, The Goofy Groove.
27:05Doobie Miles, About It, Doing a Goofy Groove!
27:08Woo!
27:16doing the gooby-goo
27:17now pick your favorite step
27:21doing the gooby-goo
27:24the gooby-goo
27:30okay kids, this is the part where your hearts and lungs put out the most energy
27:33so let's hit our peak performance
27:35breathe in
27:37and shh
27:38knees are over the toes
27:40once more
27:42hand down
27:43take it side to side
27:44now when you start feeling a little winded, don't stop
27:47make sure just to walk around the room slowly
27:49chest is high
27:51that's it
27:52good
27:54now add the arms
27:56chest is high
27:57make sure you keep pressing those heels down to the floor
28:01good
28:01breathe
28:05chest is high, make sure to breathe
28:08and
28:12that's it, follow
28:18again, I take it back
28:22and forward
28:24chest is high, make sure to pace yourselves
28:27good job, again
28:38and take it low, knees are over toes, heels down, relax, take it to the right
28:45heels down, snap, turn it forward, heels, take it to the left
29:02and jump low, jump low, now this is a rest step, you can jump as slowly as you want, but
29:09remember, don't just stop, if you're really tired, walk around the room, and pull circles with those arms
29:20let's breathe
29:23let's breathe
29:24take it to the side, heels down
29:27take it in a circle
29:39and clap, clap, forward, remember you learned this one on your coordination countdown, to the right
29:49take it in a circle, take it in a circle, take it in a circle, take it back
30:16here it comes
30:20here it comes
30:24and
30:24get those heels up
30:45breathe
30:47It's a jungle book boogie.
30:48That's it.
30:53Here.
30:53Baby, let's set the tide when it's dark and still.
30:56You will hear the wind blowing on your windowsill.
30:58And you'll open up your ears just to be quite sure.
31:01For the wind can carry tunes a thousand miles a month.
31:03It's a wang-bang-a-rival where the wolves are crazy.
31:05Come on, you can do it.
31:07And for losing and boogies, too.
31:11It's a jungle book boogie.
31:12Yeah, yeah.
31:13Yeah, I did.
31:14Everybody loves to party.
31:15Yeah, yeah.
31:16You will hear the boogie, the stands kind of boogie.
31:19You got the pipe on the side and then arriving to the right.
31:22I feel the elephants, watch the way you gallivant.
31:24I hear the porcupine jingling from every swine.
31:27Chill the guy, it's hot tonight, flying around.
31:29Okay, ticky-type, he jumps up and down.
31:32The boogie, the boogie, the jungle book boogie.
31:34The boogie, the jungle book boogie.
31:40Here it comes.
31:41And.
31:44Two.
31:45Two.
31:46Three.
31:49Four.
31:51I can't hear you.
31:54Six.
31:56Seven.
31:59That's one.
32:02Yay!
32:03So please, take it up in a circle to your right.
32:12Take a clap to the right.
32:15Take the head with a clap.
32:23Here it comes.
32:27Take the head with a clap.
32:33Here it comes.
32:38I think it happens around 12 o'clock.
32:40All the animals are dancing in the big cheese booth.
32:42To the gear and balloons singing boogie too.
32:45Take it back.
32:47It's the jungle book boogie.
32:49Yeah, yeah.
32:50Everybody loves to party.
32:52Yeah, yeah.
32:53Keep moving the market.
32:54Yeah, yeah.
32:55Yeah.
32:57Yeah.
32:57Yeah, yeah.
32:58Yeah, yeah.
32:58All the other elements, watch the way you gallivant.
33:14It's the jungle book boogie.
33:17It's the jungle book boogie.
33:18It's the jungle book boogie.
33:18It's the jungle book boogie.
33:20Yeah, yeah, yeah.
33:25Now, everybody take your pulse rate for six seconds.
33:28Ready?
33:28Go.
33:36Now, add a zero to that number and you now know how many heartbeats you have per minute
33:40right after you've worked out your hardest.
33:43Ask your doctor what your pulse rate should be after a hard workout.
33:46You then can use that number to see how well you're doing.
33:49If your heart rate after workout is lower than the number the doctor gave you, then you probably
33:54should be working a little bit harder.
33:55But, if your heart rate is higher than the doctor recommends, then you're working too
34:00hard.
34:01Your own number should never go above the doctor's recommendation.
34:04If you overdo it, you can seriously hurt yourself.
34:08You might want to write down the number every day because as you continue to use this program,
34:12you just may see your heart rate is getting lower and lower.
34:15And that means your heart is getting stronger.
34:17And the more you work out, the more changes you're going to see.
34:23You all rested up now?
34:24Yeah!
34:25Yeah!
34:25Great!
34:26Now it's time to concentrate on some leg work.
34:28We're going to work our right leg.
34:31Lift up.
34:32Pulsing that foot up.
34:34Three, two, and one.
34:37Now flex.
34:39Remember not to work on a bare floor.
34:41If you aren't lying on a carpet, put a mat or a towel underneath you.
34:45Point and flex.
34:47Point and flex.
34:49Making sure that leg is real long.
34:51Good.
34:52That's it.
34:53Chest is high.
34:54Again.
34:55Three, and two.
34:58Last one.
34:59Leg comes in.
35:01Out.
35:04Now your weight should be on the elbow and chest is open and high.
35:07That's it.
35:10That's it.
35:11Good.
35:13Two.
35:14Last one.
35:15One.
35:17Now lift up that leg, making sure that that hand is on the bicep and elbow is on the floor
35:22so that you keep your hip forward.
35:25So that you keep your hip forward.
35:25That's it kids.
35:26Good job.
35:27Lift it up.
35:29Four.
35:29Three.
35:30Two.
35:31And one.
35:32Push up.
35:33Slow.
35:35Make sure to breathe.
35:37And do as many as you can.
35:39Gradually you'll build up to do more.
35:42Last three.
35:44And two.
35:46And one.
35:47Bring those elbows down on the floor.
35:50Lift up that right leg.
35:52That's it.
35:53Protect that lower back.
35:55Good work.
35:56Again.
35:58Use that heel.
36:00Four.
36:01Three.
36:02Two.
36:03And one.
36:04Now extend up and down.
36:06Small moves.
36:07Keep that leg tight.
36:09Three.
36:10Two.
36:11And one.
36:12Now stretch it out.
36:17Stretch back that left leg.
36:20Grab a hold of it.
36:21We're done.
36:21Your right arm.
36:23Pull it in on four.
36:26Making sure your chest is down.
36:29This stretches your thigh.
36:36That's it.
36:37Now contractions.
36:44This will make your spine flexible.
36:51Good.
36:51Now come over Indian style.
36:53Stretch over.
36:54Stretch those buttocks over.
36:57Lift it up.
36:59Chest is high.
37:00And over to the other side.
37:03That's it.
37:03Chest is high.
37:05Good work Lila.
37:06Good girl.
37:07Again.
37:08Now flex.
37:12Did you know that the burn that you feel is blood concentrating in your muscle?
37:17The more blood that's pumped in the muscle, the more you'll feel the burn.
37:21Now point.
37:22And flex.
37:23Chest is high.
37:25Last three.
37:27Two.
37:29And one.
37:30Now bring it in and out and up.
37:33Keep that tummy tight.
37:35That supports your back.
37:37High on that elbow.
37:40Last four.
37:41Four.
37:45Now take it into a right angle again.
37:48Making sure again that hand is on the bicep.
38:01And a one.
38:03Now push up slow.
38:06Again.
38:06Breathe. Keep those knees on the floor. Don't arch your back. Last three. And one. Making
38:18sure again those elbows come down on the floor to protect that lower back. That's it. Make
38:24sure again to keep those heads down. Lift up with the heel. Nice work. Three, two, and
38:34a one. Now straighten down and up. Again, make sure your elbows are on the floor. Good.
38:40Last two. One. Straighten it out. Good. Now straighten back that right leg. Lift it up with your left
38:53arm. Breathe in. And out. Once more. Now contractions again for that spine. Arch that back. Good.
39:23Take it back over it. Stretch those buttocks out. Hold it there.
39:36Boy. That feels great. We just work out almost every muscle in our body. But it isn't a workout
39:43without a complete cool down. The cool down is great to use after or before your favorite
39:48sport. This is going to warm up your muscles for swimming, tennis, gymnastics, or whatever
39:54sport you choose to play. Take it to the right. Relax that neck. Here's the low down. So slow down.
40:08Relax those muscles. They're tense and tight. Relax. Breathe.
40:24Breathe. Stretch over with that elbow. Now it's time to cool down. Breathe. Make sure to keep that hip on
40:38the floor. Walk it out.
40:46Nice. Switch feet.
40:51Nice. Switch feet.
41:03You know, your cool down is just as important as your warm up. You could easily pull a muscle
41:08if it hasn't had a chance to stretch out the full workout.
41:23And flex. Flex it. Nice. And point. Hold it. Flex it. Hold it there.
41:44Last two. And one. Bring them in and out.
41:54Stretch up there. Chest is high. Last two.
41:58You have to make time.
42:01Now relax those shoulders.
42:04Take it easy for your own sake. You know that it feels so sweet.
42:10Side and side. Shoulders down.
42:13To cool on down. Your chest is high.
42:16To your feet.
42:18And hold it over.
42:19Cool down. Cool down. Cool down. Now it's time to cool down.
42:26Good. Take it over. Stretch those ribcages out. Nice work, kids. I can. Last time.
42:46Good. Good. Take it singles. Now keep your hip down.
42:51If you want to improve your stretch, hold it there for 15 to 30 seconds.
42:56Nice. Now walk it out in front. Those knees stay up towards the ceiling.
43:03Bring your heads up. Now turn. Right knee comes up to the chest. Hold it. Take it over to the
43:13left, making sure that right shoulder stays on the floor.
43:17That's it. New two chest. Grab a hold of that heel. Bring that other knee up. Extend. Nice work. Hold
43:25it there. And bend it again. Hold it. Good work. Now point. Flex.
43:40Flex. Flex. Flex. 3, 2, and 1. Change legs. Left knee comes to chest. Hold it there. Nice. Take it
43:52to the left. Now making sure that left shoulder stays on the floor. Bring that knee in. Hold that heel.
44:00Bring that other knee in. Extend it. Bend it.
44:06Hold it. Hold it there. And straighten it. And point. Hold it. Point and flex. Point and flex. Good work.
44:21Again. Now stretch out those spines. Hold it there. Make sure you don't roll back too far. You stay off
44:29of your neck. Stand up.
44:31Now it's time to cool down. Now it's time to cool down. Roll up.
44:37And last knee to come up is your head. Now it's time to cool down. Cool down. Once more. Now
44:46it's time to cool down.
44:56Now that we've worked out all of our muscles. I'm going to teach you a dance number that takes all
45:00the moves we've learned and makes them rock. It's simple and it feels great. Are you guys all ready?
45:05Yeah!
45:06Okay. Take it down. Two, three, four. Up. Two, three, four. Walk two. Front, back, front, up. One, two, three,
45:17four. Down. Two, three, four. Four spiders.
45:22That's it. Now to the right. One, two, three, touch. One, two, three, touch. Take it with the hands. Again
45:31to the right. One, two, three, touch. One, two, three, touch. Hold. Two, three, four. Head roll.
45:40Well, that was great, kids. Let's try it again with some music. Make sure to feel that beat. That's it.
45:46Just as high. All right, David.
45:55Five, six, seven, eight. Down. Two, three, four. Up. Two, three, four. Walk two. Take it back. Front, back, up.
46:04Up. Two, three, four. Down. Four spiders.
46:10Take it to the right. Take it to the right and point. Again. Now add the arms. Good. To the
46:18right. All right. Hold. One, two, three, four. Hold the head. That's super.
46:26Okay. Now we're going to learn the second part without music. Starting to the right. Eight steps. And snap. Three,
46:34four, five, six, seven, and eight.
46:39Arm comes up. Right. Four walks. Two, three, four. Walk around. Eight. Three, four, six, seven, eight.
46:49Now this is our big finale. So remember this. Four of these. And point, flex, point, flex. Cross over. Again.
46:58One. Last one.
47:01And point, flex, point, flex. One more. That's it. To the right. That's it. And point, flex, point, flex. Hold
47:13it there.
47:14And one and two. That's it. That's very good. You all ready to start it with music and put it
47:21all together?
47:23Here we go. Now get the beat. That's it. Five, six, seven, eight. Eight counts. Two, three, four, five, six,
47:38seven, eight.
47:40Lift. Two, three, four. Walk. Two, three, four. One, two, three, four. Five, six, seven, eight.
47:47This is our big finale. Man. Again. Point, flex. Cross it over. Again. Point, flex. Cross it over. Last one.
48:15That was great. Are you guys all ready to put it all together now to music?
48:19Yeah. Okay. Let's do it. Let's feel that beat. That's it.
48:33Five, six, seven, eight. Two, three, four. Up. And two. Back, front, back, up. Lift. Two, three, four. Down.
48:45Four spiders. Take it to the right. Point. Now add the arms. Again.
48:56Take it to the right. Take it to the right. Hold. One, two, three, four. Head rolls. And lift it
49:04up.
49:09That's it. Three, four, five, six, seven, eight. Walk it. And roll it over. Good.
49:25One, two, three, four. One, two, three, four. Four spiders. Take it to the right. Again.
49:36And the arms. Again. That's it. Hold it there. And four, six.
49:52Last one. Last one. Now lift it. Take it around. Now this is our big finale.
50:04Point and flex it. Again.
50:10Again. That's it.
50:14Again.
50:18And.
50:19And.
50:22And.
52:21We've had a full hour of exercise, but you know, you've got to exercise regularly to get any kind of
52:26benefits.
52:26And that's what this program is going to do for you.
52:29I'll see you real soon.
52:31But in the meantime, keep on mousercising.
53:08You can jump, you can shake it, anything you make it, whatever you feel is right.
53:14Come on everybody and mousercise, make it mousercise.
53:24You can jump, you can jump, you can jump, you can jump, you can jump, you can jump, you can
53:28jump, you can jump, you can jump, you can jump, you can jump, you can jump.
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