Regular participation will improve your strength, flexibility, and endurance.
Consult your physician before starting any fitness program.
Remember, don't over-exert yourself.
Have a fun workout.
Okay, let's get that camera over here.
Come on.
Come on, come here.
We're ready to roll.
I want to show these nice people where the star of the show is while everybody sits here
and waits.
Come on.
He's right.
Come here.
Follow this down here.
He's right down here.
Come on.
Follow me.
Follow me.
Let's go.
Here he is.
He's still shaving.
We've been ready to shoot for the last 20 minutes.
And here he is.
He's still shaving.
Now, when are you going to show some consideration to these people and get your stuff out here
and let's... Okay, that's it.
You got one minute.
You got one minute to get ready.
That's it.
Whoa.
I knew I was going to make it.
See?
Okay.
Everybody, inhale.
And two.
Exhale.
And two.
Inhale.
And two.
And again.
Inhale.
And two.
And the name of our director is Rob Hearn.
That's the guy that was chasing me down there.
And we have Tamira with us and Brian Yap.
And we have Debbie.
And we have Sherry.
Welcome, everybody.
Let's go.
And exhale.
And two.
One more time.
Inhale.
And two.
Exhale.
Now, two counts with your right.
It's right.
And two.
And lift.
Let's go.
All the way.
And it's right.
And two.
And pull up.
Come on.
Let's go.
And reach up.
Tall to the ceiling.
Up.
And two.
And go.
One.
And two.
And three.
Reach up a little bit taller for me.
Five.
And six.
Now, everybody, arms behind the neck.
Let's take it.
Chin.
Center.
Chin.
Center.
Chin.
Center.
Chin.
Now, start with the shoulders.
And it's forward.
Forward every time.
And what are we gonna do today?
We're gonna work on the arms and tighten the chest using the arms.
Then we're gonna work on the buttocks.
And let's see what we're gonna do else.
We're gonna work on the abdominals.
And a lot more fun things.
Press.
Let's take it back.
And it's back.
And back.
And back.
Roll back, everybody.
Let's make it a real big stretch.
Come on.
Exhale.
Exhale.
Exhale.
Get a big stretch for me.
Four more times.
Here's one.
And two.
And now, let's take it for a twist.
And it's left and right.
Go.
Twist.
Nice and easy.
Twist.
The buttocks is tight.
Your knees are slightly bent.
Let's tilt it slightly forward.
Not much.
Just a little bit of a tilt forward.
Five.
And six.
And now, let's punch it out.
Let's go.
And punch.
And punch.
And punch right here.
Right.
Let's go.
Punch it out.
Punch.
Four more.
Three more.
Two more.
Reach it out now.
Take it to the hips.
And it's up.
And two.
And three.
Let's reach a little bit taller, everybody.
Tight.
Tight and tall.
Four more.
Three more.
Two more.
And a lot.
One.
And two.
Three.
Give me four more times.
Real tight.
Two.
Three.
Now, once again, go for a twist.
In.
Two.
Three.
In half count.
And it's right.
Left.
Right.
And left.
Four more.
It's one.
And two.
And three.
Now, start reaching out.
And it's out.
And two.
And reach.
And four more.
And it's one.
Two.
Now, take it side to side to the toes.
It's left.
And then you're going to put your hand every time.
Look up.
Make that arm real straight.
Over your head.
And let's start bringing the upper body down toward the floor.
And remember you're keeping the whole upper body very relaxed.
As you're getting a good stretch in the hamstrings, inner thighs, and a little bit on the calves,
too.
Four more.
One.
And two.
And three.
And hold it back to the center.
Bend the knee.
Everybody, arms on hips.
And let's go for the heels.
And press.
And up.
And lift.
it's up up up press up with the heels what we're doing now is we're warming up
the calves getting them ready for the aerobics and go let's go that's warming
it now so there's gonna be no pain while we do a lot of gain four three two and
go now take it right and left and right and left and a little bit tighter now
come on I want to see you press that heel off the ground a little tighter four
and here's three up two now both legs take it up and two and three give me four
more times just like that one and two and three and hold it shake it out and
now let's work on the arms are you all ready let's go and start in in in now
let's think of what we're doing here we are working on the chest muscles using
the arms so your fist forearms triceps biceps and shoulders are very tight and
all you're doing is you're pressing the elbows in using the chest muscle so make
him tight every time everybody just a little bit tighter into the chest now
and exhale as you're coming in exhale make it tight make it burn make every
repetition count and it's press and press and press give me four more times
one and two and three now let's cross it in and tight and open tighter open again
and make it tight real good tight and everybody chest tight you got to put all
that concentration into the chest and open real good and open and chest and
open four more here's three more and give me two more in real tight yeah now
press it down down pull down everybody it's a lat pull down four three now
let's take it into the chest one more time in in in go four more tight and
two and three now hold it together and just tight make both fists come together
and both elbows together just press tight in in every time let's go tight
what you're doing is you're bringing the elbows in towards your stomach and the
same time your chest is pressing outward lift the rib cage up keep the
knees slightly bent and I want everybody to feel that burn right in that chest
now give me eight more and let's make those eight the best ones now press
count with me one two three four five six seven now hold it up there now let's
lift up upward up hanging through that burn when a burn that's when you start
working on that muscle that's when we're reshaping the muscle let's go lift now
it's a lifting upward motion only four and three and two real good shake it out
very good work now arms out let's go and left and right and left and right pull
it left right exhale every time let's make the movement a real big and at the
same time it's really tight so the chest is getting all that work everybody tight
a little tighter exhale every time give me four more one two three now cross the
arms over take it left and right and exhale and exhale and five and six and
seven and center and again left tight one more one two and three and last time
and hold it press now real big arms tight now what you're doing is you're
flexing the forearms you're flexing the biceps the triceps are real tight and
the shoulders are coming inward so all those muscles in the chest are popping
out that's what I want to see them do pop out give me four more one two and
three and real good work shake those arms are very very good we're gonna be
right back with the road all right you guys
I'm back let's start warming up the calves the heels get them real loose
before we go into the aerobics and I want you to keep in mind that it is
always very important before start jumping around to warm up the calves real
well that way you can avoid any injuries or putting yourself in any dangerous
situation now we have a deal beginners and newcomers to the show or those who
are having a hard time you are jogging or walking throughout the whole routine
if it's getting a little difficult that's what you keep to do right what
we're trying to do here is raise the heartbeat burn excess calories burn some
extra fat so you got to keep your body in motion and remember from day to day
you will feel yourself getting better stronger tighter and that's what we're
here for five six seven I send those on left right let's go left right now make
it real big with the arms and at the same time remember what we're doing we're
bringing the heels to the floor both heels to the floor let's go four more
three two now straighten the arms take him right open big big big movement
let's go four more three more two more and let's start jogging okay ankles all
the way up to the buttocks everybody let's go and let's go right left up up
up here's five here's six here's seven and eight now take it side to side start
real nice real easy no problem at all what we're gonna do is slowly start
raising the heartbeat get you going and then we're gonna bring the heartbeat
down we're gonna go and work on the abdominals and then we're gonna work on
the buttocks and side to side now let's send those arms out left and right exhale
every time go big one big everybody four more three more two more open the legs
out let's go real nice exhale exhale now what let's concentrate on the move here
we are bringing the upper part of the body and the lower part of the body
together by pressing those arms in and out let's make the hip and the elbow
touch every time at the same time the legs are jumping from left to right four
more three two now both arms to the left left right left right and four more three
two now take it in two counts twice left twice right that was very good you are
catching on and if it's getting a little difficult at this point you're walking
in place or jogging in place but don't let me see you stop
again two now send the arm over one two three four five six triple step to the left
let's go inside two right two let's start with the knees real low start it
easy and we'll build it up and right and left real good press find those heels
deep into the floor every time now with the arm right open open open five six
let's give me eight more times everybody exhale exhale exhale four three one way
see there you're sitting down up on the chair I said off the chair I'm talking
to you off the chair four more you are you are still sitting up go seven that's better and tight
the side that's very good work four three two don't let me down come on arms out two three four five six seven
overhead three now let's send those arms out exhale every time make it tight with
the arm tight four three two last time now they get a heel heel heel to the
butt one more one two three now take it forward knee knee knee and backward one
two three one more time take it forward elbow to the knee now everybody pull the
abdominal wall in backward two and forward one two now in two counts back
two and forward two and again back and forward and back and forward last time
forward now take it heel heel side to side let's go five six swing with the arms
everybody have a good time that's what we're here for right after this we're
gonna go swimming so split it up now then we'll pull you up let's go now
press it left right left right left right left four more three more two more side
to side and take it one two three clap that's we're gonna just a little bit more clap every time and hold
reach out really let's start bringing the hard way down a little bit then we
go to floor work breathe out breathe out five six seven now let's bring the
elbows into the knee two three four five pull tight now everybody tight forward
center tight tight tight a little tighter tight pull the abdominal wall at
the same time you're lifting that knee up and go each knee kick it kick it out
kick it out four three two and one inhale exhale one more time deep breath
inhale exhale down now take it right two and left and two deep breath inhale now
let's stretch the body back out for the last five or six minutes or so we raise
the heartbeat let's drop the body down everybody raise the heartbeat burning
calories at a fast rate now it's time to tighten the muscle reshape the body
strengthen the muscles make them long lean and mean and seven and over to the
left side nice easy stretch at this point we are not straining we're just
nice and easy stretch very relaxed and over to the other side real good nice
easy stretch everybody just let your upper body come down toward the leg
back to the center and take it the full seat on the floor let's go now what are
we gonna do we're gonna work on the lower abdominals let's cross left over
it's in it's out it's lift and it's down now singles in out lift in lift in
and let's concentrate on the movement it's the knee into the chest then
pressing out then lifting up at the same time the abdominals are pulling in
toward the lower back and every time you lift up you exhale that's the rule of
steel go and exhale up exhale up four three two now switch it to the left side
start with a single out lift now and fast ones and it's in out lift and down
in and down exhale inhale lift and press and everybody I want you to suck that
stomach just a little bit tighter in what we are trying to reach here is the
lower part of the stomach mainly and also the abdominal wall the inside of
the abdominal wall so the way we do it is by pulling the stomach in four more
like this three two now hold it let's cross it up arms below the buttocks
supporting the tailbone now let's take it in out in and up now everybody lift
your head up when you're coming out that way you protect your lower back because
it's easier to pull the spine down toward the floor lower back toward the
floor exhale and exhale in exhale in exhale again in exhale in in single
count now in out in and lift and lift up the head as you're coming out and press
that shin into the chest and press the lower back to the floor every good this
is a very hard movement on the abdominal and a little bit on the lower back too
so you must you must you must bring the chin into the chest and you must keep
that lower back flat on the floor four three if this is a little bit too
difficult for you just do crunches regular crunches let's go four more three
more two more last time and hold it up now let's do one leg at a time it's in
left in and right head down to the floor stomach pulling in tight in and right in
left in straight real good in lift in you are doing very good
press and I see those lower backs coming off the ground everybody keep it tight
you're trying to protect that lower back and still get a good workout on the
abdominals now let's not forget to pull that stomach tightly in exhale it should
start burning it's on fire by now but let's hang in and give me four more and
make these the best ones come on hang with me three more two more last time
and hold it good work bring the knees into the chest stretch it out for a
second back to the center stretch to the left let's just lay here for a second
feel the nice cool breeze beautiful sunshine I don't know if I'm gonna go
on at this point over to the other side and let's roll over through the right
and we're gonna work on the buttocks everybody flat on your back and let's
start buttocks squeeze it and it's lift release and take it tight every time
make it tight tight and tight and tight and squeeze it up and up and up lift now
what we're doing here is we're working on the area right between the
hamstring and the buttocks and the way to do that is to keep squeezing tightly
it's like a half circle movement with the buttocks that you're doing you're
lifting it up and in towards the chest at the same time notice that the lower
back is staying real close to the ground you don't have to move a very big move
in order to get the effect on this exercise main thing is to squeeze that
buttocks real tight every time you lift up now everybody give me eight more times
and count with me one three four five six seven and hold it up now press it
in out in and out now we're not just making this move to make it look pretty
what we're trying to do is press the knees tight you're using the inner thighs
and the buttocks at the same time now everybody make it tight release tight
release and tight release tight release you can let your head relax against the
floor just nice and easy the whole upper body is relaxed it's only that buttocks
that's working now press it tight and I feel that burn and when we start
burning that's when we're reshaping the bodies reshaping the buns reshaping a
little jello that's hanging there we don't need it let's get rid of it for
eight more tight press tight press here's three give me four more four more
and two more last time now let's take it in singles and it's in in now every
time real tight exhale exhale make that buttocks burn come on it's tight it's
tight hang in through this come on exhale every time you're bringing it in
in and in and let's concentrate now just a little bit tighter we're gonna do two
more sets of eight press press here's five here's six here's seven and I said
last set of eight so I mean last set of eight let's go make these ones the best
ones come on tight three nine seven four three two and hold it up now just
squeeze up and up and up and up real good bring the knees into the chest very
good work start stretching out we'll be back with a final stretch welcome back
let's cross the left leg in and bring it in toward the chest point your toe out
everybody real flat on the back relax your whole upper body and just slightly
pull the knees of the chest take a hold of your ankle and slowly lift up now
you raise your head off the ground support right behind your knee point your
toe and now flex your toe tightly in feel the whole back of the leg
stretching back out real good and slowly bring it down very good now over to the
other side bring that knee into the chest take a hold of your ankle slowly
lift up and come up with your upper body
and flex tightly in with your toes and I would like you to keep going on your own
for another two or three minutes pull that body off and bring it back in and
relax and stretch to the left and stretch to the right and we'll be back
soon with another great workout bring it in remember keep stretching out knees
into the chest take a hold of both ankles
on the big island of Hawaii the cast and crew of bodies in motion stay at the
Kona Surf Resort