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 have fun with it
today I'm running the camera so I can see how you are progressing now
remember work at your own pace keep moving through the brakes and if I see
anybody sitting smoking drinking coffee or switching channels I'll have it right
here on tape
and today well I'll tell you what if you don't give me some big big smiles I'm
not gonna make you look very good okay today's workout inhale up exhale down
welcome to the show inhale up we're going to work on the hips and the thighs
lower impact aerobics lower abs and outer thigh give me a big inhale exhale down
inhale up and exhale down reach it up and it's one and two three four eight more
we're out here's a beautiful high at Regency Maui with me are Armeta and
Sherry and seven and both arms one two three four five six seven take it one
arm one two three four five six seven now shift the way to lift two three four
five six seven give me a small lunge reach two three four five six seven both
arms again and reach really take it up their abdominals nice and tight manny as
tight as it can be and work through those feet eight more press eight seven
five four three two and one and take it lunch two three four five six seven nice
and gentle on the knees and press two three four five six seven and hold take
it lift two three warming up the torso five six seven reach it out and take it
one two three four wear those abs six seven and eight inhale up
exhale down inhale up exhale down and take it forward press two three four okay what are we doing here
we're pressing our knees out as far as possible right above our big toes okay
abdominals are real tight just as usual but expressing nice and tight and tailbone
down to the floor and keep it pressing it's four three two and one and a little bit deeper two
three four five six now take it down and up it's lift press lift press make each
one of them really count nice and tight and squeeze it's one press two press five press and hold take it eight seven six five four three two hands on hips and lift it one two three four
devil trouble is still says hips thighs and ankles take it eight seven six five four three two and two each way it's lift and press lift and press lift press lift watch out for those abs lift press lift press five six seven and eight take it hold and really concentrate
tuck it in and back and back squeeze tight it's five six seven relax your
shoulders and press two three four five six seven last set I promise down and
lift and tight and squeeze and make it good and squeeze seven and hold inhale
up exhale down inhale up exhale down and to the right it's one two three four five
six seven eight more press it one two three tight on those buttocks isn't five
and six and seven and that's it other side two three just as tight just as
good if not any better four five six seven and eight and take it side side
arms nice and relaxed upper body totally relaxed as if it's doing nothing seven
and shift to take it lower two three four five six seven and eight press one two
it's a nicer level the dominoes nice and tight panties tight and easy on the knees
eight seven six five four three two and one and flex for two and three and only
four it's one two three and four again it's one two three and four and take it
one two three and four and bring it to the center roll your knees in and roll
up and exhale down feet together grab hold of your balance thighs out and lift
lift lift more thigh work that's what we need today right four six and eight take
it one two three really lift on those abdominals nice and tight fanny tight
and stay nice and lifted in both hips eight seven six five four three two
elbow to knee take in two three four five six reach it seven other side out
and lift lift suck it in lift up in the hip area seven eight more take it one two
keep going please through the bread coming back right away with aerobics
don't quit welcome back this is the aerobic section we're going to do it and
do it well right and press it up just march in place make sure you land on your
feet real soft bring the heel down to the floor every single time and just
keep that energy up and high we'll be right there with you we're out here
again in the beautiful Hyatt Regency Maui and keep it going eight more
press it one two three four five six seven step aside go one two three four
five six give me a nice wide step and make it count it's one two three four
five six seven take two steps one and touch one and touch five and touch last
time and single step it's one two three four five six seven and arm up reach two
three four warming up those ankles those calves preparing for a little bit more
of a challenge later on and press press press five six seven both arms and take
it three two three four five six seven eight more and take it one two three four
five six seven and eight and take it side side side side side getting ready
for the big box step it's side and center side and center five six seven
take your arms out and place it two four six and eight take it up down press it out five six
staying light on your feet like we're stepping on glass right three four five
six seven eight more and press it one two three four five six now we're going
to take it forward press it forward and back forward and back forward and back
seven and back to march it's gone two three four five get those knees up as high
as you can make each one of them the best you've ever done all right eight
more press one two three four five six seven and take a charge forward and back
forward and back forward and back forward give me three more triple step
that's one two three triple step and other side it's one two three four five
six on the eighth we do a triple step eight and triple step inside side side
side real simple just step it to the side getting that heart rate up a little bit
one two three four five six now we're going to be getting into the triceps
pressing the heel down in the back of the standing leg and go press it eight
seven six five four three nice and erect in the torso suck those abdominals tight
in press those heel downs very very gently two three four five six seven
triceps a little bit deeper one two lift up those elbows and make each one of them
best I seem to be asking that all the time but it's the way to do it eight
seven six five four three two arms overhead it's one two three four spread
out those fingers somehow give a little more energy press eight seven six five
four three two and one and march it one two three four five six seven and let's
just take it out out out five six seven punch it with one arm reach reach reach
reach five six both arms go one two three four five six seven eight more
press it one two three four five six seven one arm overhead it's reach reach
reach reach five six both arms overhead go one two four six and eight and march
it one two three four five six seven and hold it take it up up up up five six
seven and eight and take it on to only for four bring it down two three arms
out straight legs out one two straight back and lift it one two and four again
it's one two three four five two and four straight out one two and back
reach it one two and in twos press one two straight out one two lift it one two
and back last time and one two lift two legs out and back okay and shake it out
two three four five six seven take it four steps two two and side to side one
two three four we've got the heart rate up now we're going to bring it back down
a nice and safe healthy way abdominals don't let loose just the heart rate
going down five six seven and eight and reach it up two three four five six both
arms and stretch side side side side five six seven and reach it up curl your
pelvis under lift up in the abdominals and let it go
hello and hello go down search it out to the right
and stretch five six seven eight eight seven six five four three two and one
and take it down and it's toe heel just deeper into the calf deeper into the
ankle really losing the loosening them up as you rub it's very important five
six seven and eight rolls center and come up inhale up exhale down other side
and press one two three four five six seven eight more really press and relax
it and four heel to the floor every time and eight take it down and it's toe
heel toe heel tummy pressing really tightly against your back
roll it up knees bent hip comes up last inhale up and let's take it to the floor
legs together down ready for the abdominal let's do it take it back and
together and lift lower lift lower lift lower and down exhale up down exhale
and inhale lift lower lift and lower keep it going lift and lower up down and
what are we doing here let's look at Sherry for a second we're lifting the
entire movement happens through the abdominals lifting up through the
abdominals keep making sure that the shoulders stay above the mat exhaling
every time tight and lower the whole neck area is completely relaxed no
tension whatsoever it doesn't need it off with the abdominals and lift lower
lift lower five six seven and take it lift one two three four five six okay
let's get a little bit fancy here press it up and cross cross cross this is
working on the obliques the diagonal muscles in the abdominals that's what
pulls our waist in that we all want to do four three two and reach it up to
the toes to keeping the shoulders and elbows off the floor and together press
it up nice and relaxed nice and controlled five six seven and eight
extend those legs and lift lift lift five six seven and eight bring it down on
your elbows stand that leg out and in out in out in out in and out press it
in out in and out take it in out in out five six seven other leg take it in out
in out in out in and out take it eight seven six five four three two and down
place your hands to the side knees up and press and lift press lift press all
our abdominals no momentum involved just down and lift down really stretch those
abdominals nice and tight and lift extend it farther and lift farther and
lift five six seven and eight bring it in relax take it over to the side
beautiful and other side and ready for it sometimes out of five ready six seven
and eight take it lift and down and lift and down five six as the field says
inventory time abdominals nice and tight lifting away from the floor
fanny as tight as it goes and extend that leg as far as you can and make it
each one of them count press down press down press and again take it up down up
down five six seven and eight take it up and press and press and press and tight
and six and seven and eight and take it forward two three four and take it five
six seven and eight and take it one two three four five six seven and eight being
both legs in ninety degree angle and lift and lower and lift and lower again
abdominals are nice and tight against your torso press do it leg up knee level
with the toe all the time seven eight more press it up and down and up and
down it's five seven and eight take it up hold it up there and take it out and
relax roll it over to the other side lower
leg bend upper leg extended out and five six seven eight more and take it one two
three four really make it count press it out seven and eight and take it one two
three four five six seven and press it out it's one two three working through
the fanny through the outer side tight seven eight more impressive one check
out those abdominals where are they they gotta be in them real tight against your
back six seven and eight and take it up bring it forward five six seven and
press take it eight seven six five four three two and one both legs forward 90
degree angle and lift and lower and lift remember it's the form that counts not
the distance not the height it's five six seven and eight press it eight seven six
five make it count like I always say squeeze tight four it's three it's two
and four more I gotta do it it's one it's two it's three and four extended out
beautiful relax it out and stretch we'll be back with a stretch welcome back our
stretch segment cross your legs one over the other bring your knee into your chest
support yourself with the back hand and rotate your back 180 degrees back if you
can really lift up in the torso chest out abdominal nice and tight roll it
back in and switch legs roll it in bring the name to the chest support
yourself with a backhand and rotate looking up in the chest beautiful really
good gives a good stretch in the side bring it together spread it out lift up
exhale the secret to doing this one right is just pulling in the abdominals
distance between the leg that counts and exhale beautiful bring it in throw your
feet together and thank you very much it was a beautiful workout if you feel like
you need it keep on