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 hey how you doing there buddy how you
doing huh hey welcome a lot of people are afraid to commit to working out
because they think that if you stop working out the muscles will turn into
fat but that's not true the only thing that makes you fat is reverting to bad
habits fitness is a series of good habits so start today so you won't have
to tomorrow we'll be right back what do you say there's a time to work out
there's a time to relax too and when you do get refreshed with something that's
healthy for you like ocean spray grapefruit and cranberry juice drinks
they're good for you America from ocean spray welcome with us today are Sherry
and Sherry double trouble let's go inhale up and two we are out here today
at the Kona Serp Hotel on the big island of Hawaii home of the Iron Man
triathlon and down to lift up and two and down now let's go for neck rolls
ready five six seven take it down center down nice easy press center down center
and it's five six seven now two arms to the left lift two three and in four
counts down flat back three now to the top press down two nice and easy stretch
now circle four counts one and two and three and four take it right two three
flat back make it flat flat three now four counts down two real nice and
relaxed over four three two now in two counts take it one and flat back out to
the toe down to now circle in and over again reach out to make it flat to the
toe nice and easy now circle in one more time out to make it flat to to the toe
now nice circle over last time to make it flat now to the toe down to a nice
easy stretch single counts out flat toe and circle up right flat toe circle up
left flat toe circle up and right flat toe circle again let's go left flat toe
and circle last time flat toe and circle now reach two three four more times use
one and two and now go for a twist and take it in in in now what are we working
on today we are concentrating on the waist we are also going to do the
abdominals abs we're gonna do some full sit-ups today then we're gonna work on
the other thigh and we're gonna stretch you out at the end let's go twist it in
now in all the way four press press press come on now and newcomers to the
workout remember you are training not straining when the workout gets a little
too difficult on you you stop for a second and when you feel ready you come
right back into it and I promise you from day to day you'll feel stronger
more confident the muscles will be more defined and that's the goal twist twist
now with straight arms take it left and right and left and right make it straight
and two we are good now arms to the hips and press it up on your toes up lift up
make it tight press tight press press squeeze now what we're doing here is
we're working on the calves getting them ready for the aerobics warming them up
making sure that the ankles the Achilles tendons all these vulnerable areas are
getting nicely warmed up so we can go for a great aerobic workout with no
danger press press press now start pressing your knees outwards outwards
and towards the back of your room press press press tight go for four more counts
now press the heel just a little bit higher go here is four and three and two
now right to left let's go it's right and left and right and left press it
right and left and go for four more times now real deep into the calf press
press press last two sets press and here's last time now let's start it in
and twist and in and twist nice easy twist one to the center one out press
in twist now start it easy and then go deep into the waist press in twist again
in twist in twist in and twist make that movement real tight real tight on
the small and real tight on the big press in tight in tight one more in
tight and in now singles and it's in in only in now make the movement real big
but very very tight now when I say the movement is very tight what I mean is
the stomach is slightly pulling in your whole upper body is real strong and
you're pressing left and right and you're exhaling every time lifting the
ribcage up we are working deep into the side of the waist here getting the
waist real lean take it for getting the muscles real strong let's go and take it
four three two now in half count take it left and right let's go now everybody I
suggest bring the elbows into the waistline bend your knees a little bit
make the buttocks real tight and just squeeze from side to side the movement
now is a little bit smaller but it's just as strong tight press let's go
here's five six seven now let's punch it out and it's out out out let's go
press six seven last four times and it's one and two and three and four now hold
it on behind the neck let's go and it's left and right and left now reach out
both arms to press into the waist now twist it in two three and reaching out
real tight into the waist two three and four and twist it in in in and reach out
four and three and two and one one more time in two three and tight press out
real nice work now two counts in and reach out and are your knees slightly
bent is your buttocks pressing tight squeeze squeeze and reach out and two
one more in two and reaching out now in we will be back with aerobics welcome
back we're gonna have a great aerobic workout raise your heartbeat burn fat
beginners you are working at your own pace you are competing not with me not
with no one but with yourself press tight tight tight now when it starts
getting to you all you got to do is jump or do this very simple movement we're
doing right now and when you feel ready you come right back into it take it take
it take it four more times here's a one and a two and a three and a four now
let's go jump and jump it in jump nice and easy now lift up press press what
you're doing here is you're bringing it heel and then toes heel and toe press
press heel and toe make it tight press up now don't just press those arms out
there you want to really press them out make them real tight you're lifting 100
pounds there there you go you got to work against against the movement up up
four three two and jog it go two three four five six now we're gonna go heel
and toe press two three four here's five six seven now go to the right right two
three four five six seven jumping jump six seven now and it's open two three
and four make it heel and toe six seven now press it over two three real nice
here's five six seven and now in four four three two and and four three two
and real nice work open four three two in two in two press two open now in two
press two open left two and out again heel toe open for two and heel and toe
and open and again heel toe open let's do it twice more on each leg and here's
the left side and out right side last time out left side last time two and out
now jog it go go real nice work and it's five six seven now let's go in two
press and kick side and kick forward come to me forward real good and come on
reach forward reach forward reach forward and forward real good work kick yeah
open and kick open kick open don't kick furniture around there come on let's go
in in last time to the left last time to the right now jog it real good work
go go go five six now let's travel four counts right one two three to the left
four three two four counts again four three two over to the left side two now
travel to the right two three travel to the left come on you never know when you
start traveling you just might land
three two and other side two three in two counts and over and over real nice
open again open again and now in singles go out left right left right open up come
on and up now only knee in knee in 12 o press out exhale and let's go work it
come on life is not a spectator sport there you gotta work it you're doing
fine there you go that's what I want to see
elbows to knees one more time kids one two three and kick it out out kick nice
and easy now we catch our breath back and start to bring it down that was very
very good start bring it down just keep pressing the heels into the floor for
enough second or two press press press real good now what did we do for the
last five or six minutes we raised the heartbeat we burned calories now we have
to stretch the body back out let the body cool down for a second or two or
three or four or five or six or seven or eight or even more and then we go into
the abdominals and then we go into the hips and the thighs that part of the
workout will strengthen your muscles will define them will make you real tight
remember it's always the combination of burning fat and working strongly on the
muscles making them tight that will bring out the definitions and will get
you in shape press press last time now hold it inhale up and to exhale now
slowly come down come to a full spreading position down now let's take
a second here to just drop everything forward neck and shoulders are relaxed
the back is pressing forward nice and easy let's take it over to the right leg
and get a nice stretch here and let's take it over to the other side and get
a nice easy stretch don't strain at this point just nice soft stretch and take it
back to the center let's go for full sitting position now we are gonna work on
the abdominals are you ready let's go let's start it by simply crunching up
let's go lift lift let's go up and up and up and go again press it up press
press press press press seven and eight more times tight small presses but real
real tight lift it five and six now I'm gonna ask you to bring both down to one
side now let's start lifting up lift lift this works on the side and on the
center of the stomach but it's very concentrated on the oblique area so what
you want to do is exhale every time on the way up press press press now it's a
five and a six now let's take it slowly up and press it up and down lift up
press down exhale inhale squeeze release now don't press against your head all you
want to do there is let that head lean against the palm of your hand and four
more one and two make it tight now three last time now in singles and it's lift
two three and four here is a five and a six and a seven and hold it relax back
for a second switch over to the other side let's start it quick once one two
three make it tight now we're working on the other side of the oblique left side
squeeze it tight elbows wide open head leaning against the palm of your hands
but not putting any pressure on the neck let's lift and six and seven now four
more times here's one two three now take it slowly lift it up release lift up
release that's very good work you're giving me let's do four more like this
one and two and three and four more just four more come on you guys just
four more and here's last two and I promise this is the last one now in
singles and it's lift lift lift let's make it tight tight tight squeeze
squeeze and make it five six seven and hold it relax back for a second bring
both knees into the chest stretch for a second out and now over to the one side
and over to the other side feel the pressure releasing from the lower back
now roll it over and we're gonna start with the hips and the thighs bring the
legs to a 90 degree angle forward so you're at 90 degree angle with both legs
now let's start lifting up real small now let's talk about the positioning
here for a second you want to square your shoulders forward your legs are at
90 degrees with your upper body so you get a nice nice pull through the back of
the thigh and into the buttocks because that's the area you want to work on
right there you go seven now let's set of eight seven six here's five and four
three two now hold it up let's go in in that starts bringing that toe toward the
chin but don't bend your knee press press press and press and here's second
set of eight two three and four and it's five and six and seven last set of eight
and it's one two three and four and make it tight make it burn seven and hold it
now lift release lift release lift release and tighter everybody come on
just a little bit tighter press release tight it's burning you better burning go
four more and three more the more it burns the more that muscle is reshaping
itself last time hold it up there good work bring it in stretch it to one side
and just relax for a second nice work over to the other side and your body is
a 90 degree angle forward on the palm of your hands now let's start lifting up
press press now think of this what you want to do with the heel it's press
forward you're constantly pressing your heel forward so it's almost reaching to
me almost I can take your heel and grab it press lift and go again and it's up
and lift tight tight and it's five and six here's seven now here's eight more
and count it down with me seven six I don't hear you now hold it up and in in
just in now what we want to do is hold that point where it's burning and just
start bringing that toe in toward the chest press four more times here's one
two three and just eight more I promise two three four make it tight tight seven
and hold it now let's go for small ones and press and go and go and lift it's a
big move but it's very slow press down press down press down go and give me
four more times lift down lift down lift down last time and good work bring that
knee in open it to the side nice easy stretch now let's roll over and do a few
more push-ups here okay arms back bend the knees in now let's go for the triceps
are you ready let's go lift real small presses the buttocks is off the floor
stomach slightly pulling in and just make those triceps real tight exhale
exhale tight tight press up up let the whole body weight be right on the palm
of your hands press them up up and up and I promise just eight more seven more
six five four three two last time you did it we'll be back with a stretch
stretch reach bend lift tighten strengthen twist and jump you asked for
it here it is the best of bodies in motion on home video cassette it's all
in here 80 minutes of our best routines in Hawaii's most spectacular backgrounds
you'll find the exercises encouraging and motivating to the beginner and
challenging to the advanced and above all the workout is easy to follow
inspiring and it's a lot of fun it's the next step call toll free 1-800-321-3900
to order your copy send check or money order for 49.95 plus three dollars
shipping and handling to this address you may also order your copy COD or
simply use your credit card the tape comes with a 30-day money back guarantee
so call now toll free 1-800-321-3900 and please remember to indicate your choice
of VHS or beta the best of bodies in motion will help bring out the best in
you call toll free 1-800-321-3900 welcome back let's finish with a stretch you did
very very good cross your arms around the knees pull the knees in toward your
chest and now lift your rib cage upward and just relax for a second and press
it down slowly take a hold of your ankles bring your chest down toward your knees
and now slide your legs out nice and easy okay now try to lift a little bit
up with the rib cage and pull up and out now take the toes and flex them tightly
in and now point your toes out bend the knees one more time in take a hold of
your ankles bring your chest to the knees and press it out slowly nice and easy
very relaxed now what are you doing lifting the rib cage up and out and now
flex the toes in real tight your thighs are also flexed now take a hold of those
toes and slightly but not a lot of pressure just slightly pull them in and
slowly come down with your body and come back in real good and come up slowly
take a hold of your ankles and come half ways up place your palms on the top of
your thighs press against your thighs that was a very good workout keep going
on your own for another couple of minutes to stretch out and release back
and we will be back with you tomorrow slowly roll up on the big island of
Hawaii the cast and crew of bodies in motion stay at the Kona surf resort