regular participation will improve your strength flexibility and endurance
consult your physician before starting any fitness program remember don't
overexert yourself have a fun workout welcome finding your own level of
performance in the workout involves tapping into your mental as well as
physical energy I feel that energy builds on itself when you expand energy
it comes back to you this energy is the universal energy that exists in every
single one of us we need to plug into it if used persistently over a period of
time we will notice ourselves building not only physically but in many other
ways as well that's the rewarding part about fitness you get out of it exactly
what you put into it and more we'll be right back
welcome welcome welcome to a great workout out here at the beautiful Kona
Surf Hotel on the big island of Hawaii inhale exhale down two three one more
time inhale to your left is Sherry Moore and to your right Aga Janklowitz both
exercise instructors in their profession and they know how to do it right so
follow the workout let's make sure that the form is very good today inhale up
because the secret of the whole workout is in the form in the placement of the
body in the placement of those muscles inhale and two and exhale number you get
from it what you put into it so concentrate really hard today and make
every movement count inhale up and two and down now two counts left over two
arms reach out let's go and it's left and two and right and two now on your
toe up and two and lift on your toe and it's right toe up and exhale up again
let's go and one and two and lift now single one arm right left press press
push out out seven now go for a twist and it's left right left nice easy twist
easy easy easy and again let's go twist twist twist remember also today
throughout the whole routine try not to use momentum try to make the muscles
work there you go control your movements press twist four more times like this
one and two now let's go with big arms and open them up and left and right and
left and right open five six now bring both arms together let's go left right
pull left pull right and it's fine and six and what are we gonna do today we
are gonna work on the arms and concentrate on the shoulders then we're
gonna work on the upper abdominals and then on the inner thigh and as usual
burn calories with aerobics and it's five six seven now small twists in two
three four make it tight six seven and hold it reaching out to the side nice
and easy now block that movement with your toe just press outward outward and
it's five six seven and switch to the center press down two three four more
and it's one and tight and now over to the other side let's go and it's out
and out just nice easy gentle presses into the thigh six seven back to the
center press it down down three and four more times like this one and two now
let's come real low take your hands place them on your hips now let's lift
for the calves up up up and let's try to bring the buttocks still just a little
bit lower now think of the movement here the back is real flat the heel is coming
way off the ground press press press try to press real tight warm up the calves
the Achilles tendons and the whole bottom part of your foot press up let's
go here's five at the same time that you're lifting up with the heel try to
press the knees backwards backwards backwards and squeeze real tight with
the buttocks in remember the buns are squeezing in knees are pressing back the
back is real flat stomach is slightly pulling in and the chest lifting up up
four more let's make these four the best ones now and it's up and up and higher
last time hold it up there for a second let's just hold on those toes press the
knees a little further outward now palms down and try pressing the knees
outward with the palm of the hand just nice easy pressure if it's steady five
six seven and release it good work walk your legs in start bringing the heels
into the floor press press press now start with your toe and then plant the
heel into the ground make that muscle long long every time go and it's five
six seven eight more times like this and really press the heel now down down
down down and it's four three two and let's start with the arms start with the
shoulders press let's start small squeezes in in in now let's imagine that
there are two doors on both sides of us we are grabbing the door knobs on both
doors and we are pushing in out in out open closed and it's open open open open
open take it tight tight tight make it real tight now squeeze at the same time
that you're pressing into the shoulder you are also pulling your arms outwards
outwards with your out make believe that someone there is pulling those arms in
opposite direction so your right arm is pulling even more to the right and your
left arm is pulling more to the left eight more seven six five here's four
and three and two now let's start it back small small now think of the
movement here please the shoulders are pressing down down with the shoulders
because what happens is when you press the shoulders down you can get all the
concentration right into the shoulder muscles the arms are staying straight now
the forearms the biceps and the triceps are one piece so you are flexing the
whole arm and you're pushing that real tight real tight for eight more times
and it's one and two and three four more times like this now real tight and two
and three now hold it up there let's go up up up now these are called shoulder
fly because we're lifting up with the shoulders use the shoulder muscles now
lift your upper body come just a little bit forward so you take all that
pressure into the shoulders so slightly bend forward six seven and needs are
opening up up out out out make it eight seven six five four three and two now
half ways up only and it's up up only with the elbows notice here the
shoulders are staying in one place you are not lifting the shoulders all you
are doing is lifting the elbows up the fist is almost staying in the same
place no movement with the fifth it's just up with the elbows and eight more
now it's starting to burn seven and eight let's take it overhead overhead and
we will be back with aerobics don't go away and welcome to the aerobic part of
this workout and let's shake hands on one thing you are not stopping throughout
the whole routine you are going through the end with me here if you're getting
tired if it's getting a little too difficult just walk or jog in place but
please please do not stop we're trying to raise the heart rate a little bit
get your rate going there get the blood pumping into the body and let's go up
all the way with the ankles ankles to the butt up and up and up let's go and
it's up and up and up and up real good here's five six seven bring it down
side to side and go and it's left and right exhale exhale exhale eight seven
six five four three two now with the arms out now back into the triceps let's go
make the triceps real tight every time go and it's four three two and one real
good drop it down just swing now with the knees in in with the knees nice and
easy raise on your toes in in in real tight let's go go go here's five six
seven now let's go circle with the hands circle go tight tight tight make it
circle let's go go go here's five six seven eight now open up up make the
movement real big now five six seven eight more times here's one two three
four five six seven open big eight seven six five four three now in two counts go
one out two out three out four singles and it's one two three and jogging place
real good let's jump rope in place one arm one palm on the stomach one palm on
the head let's make circles on the stomach now now now let's clap on the
head go circle in the stomach and clap on the head real good here's five and
six seven you're perfect jump rope jump rope I'm just easy now let's go jump six
seven open to the left and right and left and right bow and arrow open open
open eight more times it's eight and seven and six and five make the heel
touch the floor every time are you exhaling for me go exhale
breathe out push the air out four more times here's one two three and four now
keep only with the legs only with the legs and it's left right left right five
six seven bring it forward left right left right left right left now just small
kicks forward let's go kick it kick kick now swing with the arms overhead and
keep kicking out and it's toe toe now open to the side out to just real big
make the movement real big four more times like this it's one you're hanging
and I love what you're doing don't stop four more three two now to the back make
the leg straight to the back and here's five here's six seven eight more times
one two three four and it's five six seven and jog it real good ankles to the
buttocks come on everybody let's make this last two minutes here the best
effort yet ankle to the butt and the fifth into the shoulder like you're
going for a nice easy strong pace run four three stay light but be intense with
the movement go go four more times one two three four and take it two counts
forward left right left right left right here's left here's right here's left
here's right here's left here's wrong no singles nice easy walk forward all the
way to me right here in Hawaii four three two double count right left single
count one two three four double count two three and four real good jog in place
that was very very good you bet I feel it let's just jog in place a little bit
bring the heart rate down remember now always when you finish aerobics it is
very important to keep the movement going for another few minutes just to
let the heart rate come down naturally press press press so don't stop all at
once keep jogging in place always go and it's eight seven six five four three two
and step step step step step real good and it's five and it's six and it's
seven and it's eight inhale exhale down one more time inhale exhale down flat
back all the way down let the palms press forward make that back real flat
relax your neck relax your shoulders relax your whole upper body this is the
part where you're catching your breath back because what we did till now is we
burned the calories we made you lean now we're gonna bring out the
definition and make your muscles show you get over to the right cross the other
arm over and now bend the opposite knee so you get a nice easy stretch on the
straight leg hold it now lift it back up slowly walk it in two three and four
cross the other arm over bend the opposite leg and feel a nice easy
stretching sensation on the straight leg and relax it back to the center good
work let's take a full sitting position let's get into the hurdle position now
here's what you do don't put your leg flat on the floor but press your toes
so they're upward and the heel is pointing up that way you protect your
kneecap take a hold of your ankle and now don't come down but lift yourself up
and start reaching out now let me mention one thing here it is not
important how low you come rather think of how far you can reach that's what's
going to get the stretch into the lower part of your back and the hips so you're
reaching up and out now slowly bring it out further as far as you can go and now
relax it down and slowly come in and bring the other leg out and shake it
out real good work let's bring the other leg in and remember the heel is pointing
up and the toes are flat on the floor so we protect the kneecap and take a hold
of your ankle and now lift yourself up and pull yourself out out real nice and
easy now just a little better effort here reach all the way out good work and
now slowly bring yourself down
and slowly come back up now we're gonna do the abdominals bring the legs out
nice and easy shake them out for a second you're ready let's go what are we
waiting for abdominals let's take both legs straight out
and start pressing up and lift and press take it up and up and press and press
make it real tight tight squeeze real tight I suggest keep the feet together
press tight into the abdominals now try not to have any space between the floor
and the lower portion of your back press upward every time it's not a squeeze
back at all all you're doing is pressing upward all the time so you actually are
reaching higher and higher and higher and yet higher four three two let's keep
it going go go go and I tell you if you keep up here or do as many as you can
because you come back tomorrow and I will guarantee you that you will be
better tomorrow seven and eight now let's take it left and back and right
and back press left and back and right and back press in release right release
press it in release and right now it's straight like take it left back right
back lift up release right release left release nice and easy with the lower
back lift release give me four more times let's make this effort the best
one of the day and here's four and here's three and exhale out last one up
good work bring both knees in stretch out for a second bring your knees a
little bit more toward the chest nice and easy feels good on the lower back
stretch over to the side release the pressure this feels very very good and
over to the other side in fact this feels so good I always get tempted to
stay in this movement and not go on let's roll over to the inner thighs now
let's place the right leg just about four inches off the ground and we are
going to bring the lower leg up to the upper leg lift lift press heel to heel
try to bring the heel to the heel at the same time everybody let keep the body
feel tall keep the body tall and the shoulders are squared forward don't push
back if you're pushing back you are losing all the concentration from that
inner thigh all you want to do is keep pressing your whole upper body forward
forward forward and that's how you can isolate totally isolate the inner thigh
let's go eight more seven more six more count with me five four three two last
time hold it up there now let's go with both legs both legs up and up and again
lift up up up and up and here five six seven and hold it now cross the leg
straight up and take it up and release lift up release lift up release and
press now what you're doing is you're bringing the lower leg to meet the upper
leg and what you're doing is really burning the inner thigh because that's
what's giving you the movement here that inner thigh and six four more times go
one two three and releases good work let's go to the other side are you ready
lift that leg up in the air and now press up up up and go just up and once
again reminding you what's happening with the upper body it is pressing
forward not back but forward and it's up and up and up and go and here's eight
seven six five and four three two now give me four more and make these four
real good real tight on the inner side and four three two and both legs lift up
two three and four more times and let's start pressing up release up release and
do eight more and we will be back with a scratch reach bend lift tighten
strengthen twist and jump you asked for it here it is the best of bodies in
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best in you call toll-free one eight hundred three two one thirty nine hundred
and welcome back we're almost done let's bring the legs together place the palms
on your ankles and with your elbows press downward add a little bit more
pressure now make that movement steady and consistent but not too strong just
nice easy consistent pressure downward and it's five and it's six and it's
seven and it's eight now stretch both legs out I will always suggest you to
keep stretching on your own for two or three minutes after we leave just to
make sure that the body is totally relaxed and totally stretched out this
nice easy stretch is an easy pull okay let's go to the left knee and to the
right knee and to the left knee and to the right knee and to the left knee and
to the right and left and right and left and right now flex the heels off the
ground flex your toes tightly in lift the rib cage up slowly come down and let's
say a big thank you to Sherry and a big thank you to Adam and a very big thank
you to you come back tomorrow and I'll work you again