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Consult your physician before starting any fitness program.
Remember, don't overexert yourself. Go for quality.
The cast and crew of Bodies in Motion is devoted to maximizing your fitness results.
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There are some things in life we have no control over, but there are other things we can't control.
For example, we can control our physical condition.
And I'll bet you that if you take the time to get into shape, things will start coming a basis.
We will be right back.
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Gil, it's workout time.
Gil?
Come on, it's workout time.
Music
Well, I'll let you sleep today, buddy.
Over here with me is Jonathan from the Army,
and Ed, who's a fantastic friend from Jane Fonda's in LA.
The workout place.
What do I do with him?
How about if we do it? Is that good?
Okay, let's take it.
Today we're going to have a great workout.
Take it, inhale up, and exhale down.
We're out here at the Hyatt Regency, Maui.
Inhale up, and exhale down.
We're going to work on the waist.
A little bit of high impact aerobics, mostly low.
Upper abdominals, outer thigh.
It's going to be phenomenal.
Take it down.
Last time, really take a deep breath.
And down, and left.
Reach, reach, take it.
One, two, three, four, five, six, seven.
Both hands, reach.
One, two, three, four, five, six, seven.
Take it single, and it's one, two, three.
Keep it going.
Let's take inventory here, as Gil said.
Abdominals nice and tight against your lower back.
Keeping both heels on the floor.
Your lower back bonus all the way down to the floor.
That means pushing it down there.
And keep that big smile on it.
Really help.
And take it both.
One, and two, and three.
Last time, and take it step, step, step, step.
Getting those legs going a little bit.
One, two, three, four, five, six, seven.
And hold it.
Take it out.
Two, three, four, five, six, seven.
Eight more.
Press.
One, two, three, four, five, six.
Now give me a deep twist.
And it's left, right, left, right, five.
Seven, six, five, four, three, two.
Side to side.
And it's down, down.
Nice and easy.
Nice and controlled.
Five, six, seven.
Take it out and isolate.
One, two, three, four, five, six, seven.
And hold.
Reach it up and stretch.
Really reach it out.
Keep that body in a nice long line.
And take it as far as you can without curving your torso.
Abdominals are disappearing, right?
Gone.
Four, three, two.
Other side.
Press.
Eight, four, three, two.
Side to side and lunges.
One, two, three.
The lunge is very small just to get the buttocks going a little bit.
Eight more.
Press.
One, two, three, four, five, six, seven.
And hold.
Take it in.
Two, three, four.
How are you doing back there, guys?
All right.
Keep it going.
Arms straight.
Two, three, four.
Really reach it out.
Abdominals tight.
And press those knees down.
Two, three, four, five, six.
A little tiny lunge.
Press.
Eight, seven, six, five, four, three, two.
Two each way.
Press for two.
And press for two.
It's five, six, seven, eight.
Singles take it.
Eight, seven.
And take it a little bit deeper.
Make each one count.
It's four.
It's three.
Even better and the best.
Take it down.
Two, three, four, five.
Abdominals are not hanging to the ground, right?
Let's watch out for those.
Hold them nicely in.
Keep the movement very slow, very controlled, and very, very tender.
Watch out for those knees and lunge.
Two, three, four, five, six, seven.
And reach it out.
One, two, three.
Bring the torso up.
Four, three, two, and one.
Take a deep inhale.
Exhale down.
Inhale up.
Exhale down.
And take it down.
Two, three, four, five.
Take it nice and low.
And eight more.
Press.
Two, three, four, five, six.
And hold.
Reach it over.
Stretch it way up.
Join up with the other hand.
And slowly pulse.
Pulse, pulse, pulse.
Make it eight, seven, six, five, four, three, two, and one.
Press.
Eight is four, three, two, and one.
Inhale up.
Exhale it down.
Inhale up.
Exhale it down.
Both legs together.
Let's take it down.
Stretch up those calves and ankles, preparing for the aerobics.
Press it left, right, left, right.
Keeping a really nice V with your body.
No tension on the lower back.
Keep your knees slightly bent at all times.
Abdominals pushing against your back.
And relax it.
No movement in the body that's not necessary.
Nice and relaxed.
Press those heels down.
Down, down, down, down, down, down.
Down.
Give me eight more.
One, two, three, four, five, six, seven.
Both together.
Press.
Down and up.
Down.
Keep it going.
We're back with aerobics.
Seven and eight more.
Press.
Up.
Welcome back.
We're back with the aerobics segment.
We're going to keep it nice and easy, but a little bit of a challenge there.
All low impact aerobics.
It's too hot out here to go for high impact anyway.
So stay right with us.
Let's go.
And press it up.
Get those knees up, Ed.
Let's go.
All right.
And press, and press.
Five, six, seven, and take a side step.
Step, step, step, four, three, two.
Keep it going.
And it's one, two, three, four, five, six, seven.
Take it two each way.
It's one, step, touch.
One, step, touch.
And single again.
It's side, side, side, side, five, six, seven.
Give me 60 more.
It's one.
This is my chance to explain a little bit.
Keep those abdominals nice and tight.
Bring your heels down to the floor every single time.
Keep it nice and large.
The movements have to be large to get the heart rate up on low impact.
Remember?
And press.
And take four, three, two, and step this forward.
One, two, three, four, five, six, seven, and eight more.
Press, two.
Really reach it out and step it back.
Five, six, seven, and take it fast.
Out, in, out, in.
Keep the hands nice and still.
Get the legs going first.
And five, six, seven.
Take it bigger.
Press, eight, seven, six, five, four, three.
How about a little bit of arms there?
Press, eight, seven, six, five, four, three, two, eight more.
Press, one.
Bring those heels down to the floor every single time.
Keep your body nice and light.
Last four is four, it's three, it's two, one, and hold.
March it up.
Let's go.
Three, four, five, six.
Get those knees up as high as you can.
Bring them down like you're stepping on cotton or glass.
Four, three, two, one, and box hold.
Step back, open, and go for it.
It's one, two, three, and two, and press, and press, and press.
Press.
Last time in triple step.
Other side, and go.
All right, press it out, and box it.
Keep it nice and soft in the knees.
One more time.
Give me a triple step, and side, side, side, side, side, side.
And with the hands, it's up, up, up.
Reach it out to the sky or to the sun.
Eight more.
Press, eight, seven, six, five, four, three, two, oh, wow.
Press it, eight, seven, six, five, four, three, two, and hold it.
Take it, hop, and hop, and hop, and hop.
You're leaving the floor for a touch.
One leg is always holding on.
Eight, seven, six, five, four, three, two, and march it out.
It's one, two.
Come on, let's get those knees up.
I can see you out there.
Come on, hang in there with me.
At least you're doing it with a roof over your head.
We're out here with the blazing sun.
You got to hang in there for us.
Five, six, seven, go.
Side, side, side, side, five, six, seven, eight, and seven.
Side, and center, side, center, side, center, and triple step.
One, two, three, four, triple step.
Out, in, out, in, out, in, one more, triple step.
Arms, arms, five, six, triple step.
Arms, arms, five, six, and march it out.
One, two, three, four, three, two, and one, and take it back, back.
Press that heel into the ground.
Keep the body pulling forward really basically, and squeeze it out.
Eight, seven, six, five, hold up with the torso.
We're jumping the abdominals, and squeeze it down.
One, six, and eight more.
Press, press, press, five, six, one arm at a time.
Take it eight, seven, six, five, four, three, two, and out, and press it.
Reach, reach, reach, way out to the side.
Eight more, take it eight, seven, six, five, four, three, two, and one,
and take it back, back, back, all into the lunges.
Very important to work the derriere, the back of the leg.
Good job.
Five, six, seven, one arm out.
Press, press, press, press, press, six.
Both arms, give it a go, and press, press, press, press, five, six.
Arms over, hands go.
One, two, three, four, five, six, one arm overhead.
One, two, three, four, five, six, seven.
Good job, and press it in.
Walk it slowly, step to the side, side, and give it a deep inhale.
Exhale down, inhale up.
Exhale down, inhale up, and down, up, and down.
Take a side kick, real easy.
Loosen up those legs, relax.
Now it becomes fun again.
Press it out.
One, two, three, four, five, six, seven, and step to the side,
and reach, reach, reaching out in the torso area,
alleviating all the vertebrae again.
Although it's low impact or non-impact,
there is some pressure on the back.
By pulling away from it right after you work your back
in the aerobic section, you may totally alleviate that area.
So you inhale up, stretch it out, and take it down.
Once again, inhale up, and stretch it out,
and take it down, and side.
Let it go.
Five, six, seven, eight.
Kick it forward, and press, press.
Reversing the foot action, flex it up.
Relax your calf.
Good job.
Seven and eight, and take it side, side, side, and exhale down.
Last time, inhale.
Exhale down.
Good job.
Feet together, press it down forward.
Stretch out those calves, those ankles.
Keep your knees slightly bent to protect your lower back,
abdominals pressing nicely against your back.
Bring it down to the floor, to a full sitting position.
Think of it as sitting up on a rack, and this right here,
is lifting up on your abdominals, sinking in through your inner thigh
and spreading your legs wide open as far as you can
with the strength of the abdominal area.
Inhale up.
Exhale down.
Inhale up.
Exhale down.
All you got to do is squeeze it forward for me.
Maintain that foot form.
Don't lose it.
It's not the distance that counts.
And exhale down.
Feet together.
We're getting right into abdominals here.
We're doing upper abdominals today.
Let's go for it, and go.
Press it up for two, and down for two.
Go.
Up for two, and down for two.
Again.
Up for two, and down for two.
Press. Up for two, and down for two.
Again.
Up for two, and down for two.
Press.
Up for two, and down for two.
Lift.
Up for two, and down.
Take it single.
And it's up, down, up.
Exhale for me each time.
You rise, and down.
And inhale.
Exhale, and inhale.
And down, and up. Give me eight more.
Keep going, please.
What are we doing here?
Let's show it on our buddy Ed here.
He's squeezing his abdominals real tight.
As tight as he can.
Spreading the elbows nice and wide.
Not getting any action in the neck at all.
Neck and shoulders and head are totally relaxed.
It's all right in here.
You're digging deep as you can.
Maintaining a nice, tight area around your buttocks.
And relaxing your legs.
Keep going.
Up, relax.
Up.
Let it go.
Exhale, and down.
Take it left, and right.
Left, and right.
Five, six, seven.
Climb those legs.
Take it up, down.
Up, down.
Up, and let it go.
Bring your legs in for one moment.
Relax and we'll get right back into it.
Beautiful.
Cross them up.
And let's go.
Press.
Eight, seven, six, five.
Four, three, two, and cross it over.
In, in, in, in.
Five.
Try not to roll from side to side on your back,
but lift it away from the floor.
Lift, lift, lift.
Try to create a real relaxed area right in here.
It's all in the abdominals.
The deeper you go, the more result-oriented it's going to be.
Press, press, press, and take it out.
Two, three, four, three, two, and one.
One leg down.
Keep that leg up and flex it.
And reach beyond it.
Four, three, two.
Give me four more.
Press it.
Four, and better, and even better, and best.
Let it go.
And five, and press.
Go.
One, two, three, four, five, six, seven.
Give me last forward breath.
Two, three, and the best one.
And let it go.
Beautiful job.
Relax and take it to one side.
And to the other side.
This exercise here is meant to relax your lower back
and reverse the abdominal action that we did.
Take any pressure away from your back.
Bring it into the chest and relax.
Beautiful job.
Hands underneath your butt buns.
Bring it up and just lift with your chest.
Lift, lift, and lift.
Press it down, and lift, down, and lift.
This one here is meant to totally isolate your back,
so you can't use your arms of momentum
and nothing else really.
And lift, and lift.
And exhale, and go.
Give me extended legs.
Lift, and lift, and lift, and hold.
It's four, it's three, it's two, and one.
Bring it down.
Roll it over to the side.
We're going to do outer side today.
We have a very short time left, so really let's go for it.
Bend your bottom leg, extend your upper and flex it nice and tight.
Keep your body nice and tall.
Take it up, up, up, up.
It's five, six, seven, and a little higher.
Press.
The height is not to make it any fancier,
but just to go a little bit deeper into the muscle.
Really deep there, in there.
Press, press, press, press.
Five, six, seven, take it half time.
Down, and lift, down, and lift.
Five, and six, seven, and take it up.
One, two, three, four, five, six, seven, and eight.
Send your front on forward, and lift it back, back.
All you're doing is you're tilting your hips slightly to the front,
so you're getting a little bit more of your buttocks in there.
Press it.
Eight, seven, six, five, four, three, two, and lift it up there.
Really tight.
Don't get into your arch area.
Just use your gluteal muscle, which is your buttocks muscle.
Real tight, real tight, real tight.
Bend your knee in, and squeeze it even tighter for me.
Come on, tight.
We're in this together.
Extend it out, and relax it.
Roll it over.
Other leg.
Five, six, form just like the other side, and lift.
Two, three, four, five, six, seven, and eight.
A little higher, two, three, four, five, six, seven, up and down.
Press it down, and lift.
Really resist, and lift.
Where are those abdominals?
Are they nice and flat, nice and tight?
Down, lift, down.
Send an arm forward, and keep going.
Keep going.
This is the buttocks area.
Keep going through the break, please, and we'll be right back.
Stretch, reach, bend, lift, tighten, strengthen, twist, and jump.
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Welcome back.
This is our stretch segment.
Put across one leg over the other.
Keep your body nice and tall.
Squeeze that knee slightly into your body.
And try to rotate back, supporting yourself with the hand behind your back,
looking directly in back of you, onto your sofa or your kid or whatever is out there.
Pull your abdominals nice and tight.
And pull that knee even farther into your chest.
Good stretch for the hip area.
Beautiful.
Come around.
And other side.
Cross the leg over the other.
Bring that knee into your chest.
Support yourself with the back hand and totally rotate all the way back,
108 degrees or as far as you can go.
Beautiful.
Both legs together.
Pull it in.
Hey, how are you doing?
So you're warming up?
Yeah, we're just warming up.
Are you going to join us?
No, are you ready to start shooting the show?
Yeah, we're just ready to start shooting the show.
Where have you been?
The cast and crew of Bodies in Motion would like to extend special thanks
to the Hyatt Regency Maui.
Travel accommodations provided by Hawaiian Airlines.
For questions or correspondence,
send a self-addressed stamped envelope to GILAD
at Bodies in Motion PO Box 88046 Honolulu, Hawaii 96830.