Thank you for watching me the
Bodies in motion with Gil Janklowitz.
Our special guest today is NFL great Joe Theismann, who led the Washington Redskins to victory
in Super Bowl XVII.
Joe, it seems like in your life today you're putting a lot of energy into inspiring people
into getting into shape.
You do it through your lectures, you do it all over the country.
Tell me a little bit about it and why did you get into it?
Well, Gil, first of all, I feel like everybody can use a little intervention in their life
as far as inspiration goes.
Sometimes we get stuck in ruts and you need to look at somebody else or talk to someone
else and find out that maybe they've gone through the same experience and all you have
to do is push them.
Just tell people, hey, look, if you set a goal, you can accomplish it.
If you have a positive attitude, you can get it done.
If you work with people, they're willing to help you.
If you work together, it's a lot easier than working alone and all of us find motivation.
I got to be honest with you, not because I'm here, but because I find it in your tapes.
I feel great after I work out with you in the morning, whether I'm in Washington and
you're in Hawaii.
It doesn't matter.
Well, it's better to have you here in Hawaii and have you work out with me in person and
we'll be right back after this break.
You had a pretty mighty toss with this ball at one point in your life.
Yeah, and I understand you can throw the javelin pretty well too.
So here.
I bet you I can throw further than you.
I'll tell you what, let's try.
Let's give it a try.
Ready?
One, two, three, go.
You did win.
Okay, big inhale up, exhale down.
One more time.
Big inhale up, exhale down, start reaching up.
With us today, let's go all the way to the back there from Oklahoma.
We have the husband and wife team, Chuck and Vicky right there.
Let's go.
And then we have Felicia, we have Mike and Trela, yours truly Gilad, and we have Mike.
What do we have there?
Naina and Sue and Joe.
All right.
Let's go four more.
Today, we're going to work on your hips and thighs, aerobics, abdominals.
We're going to tighten your buttocks and we're going to do a stretch, both arms up.
Let's go.
Up, up, go, five, six.
Now push your arm forward right here, push, nice, easy stretch.
Feel the stretch at the lower back, pull the stomach slightly in.
Four more like this, four, up, three, up, two, up.
Last time, hold it here, palms on the thighs, side to side.
Let's go.
Up, up, up, four more times like this, go, four, three, two, and hold it right here.
Turn it over, palm of the hand comes to the floor, back legs, small presses down to the
floor.
Now, people, what you want to watch out for is keeping the back leg straight.
Go four more like this, four, three, two, and hold it right here.
Drop the knee to the floor, foot flat on the ground, palm of the hands, come to the center
of your thighs, and you're going to lean your body forward.
You're going to feel the stretch in the quadriceps right here along the leg.
Hold it and extend the arms out.
Now let the body drop another inch forward, feeling increasing the stretch on the thigh,
and take it all the way back.
Take a sitting position, foot flexed in, palm of the hand comes up, and you're going to
reach forward nice and easy, okay, starting the movement at the lower part of your back
and reaching forward.
And relax it, bring the leg in, come on the palm of your hands, let's do eight push-ups.
Ready, begin, go, down and up, two and up, count it with me, Joe, four and up, five and
up, six and up, two more, seven and up, last one, hold it up.
Back on your knees, okay, stretch your chest out by pulling the arms backwards.
Open the chest, take a deep breath, reach out, open the chest, good, and bring it back
to the center, bring the leg out, palm of the hands on the thighs to support yourself
up, back to the center, and let's go.
Side to side, side to side, nice easy stretch, four more like this, two, three, and hold
it right here, turn your body, back leg is straight, now small presses down.
Very important on this position to keep the back flat and in one line with the leg and
through the head, all the way up, one line, four more times like this, four, three, two,
hold it right here, knee comes down, foot flat on the floor, palm of the hands on the center
of your thigh, from this position, lean forward just a bit, feel the stretch along the quadriceps,
hold it right there, now extend both arms forward, increasing the stretch on the quadriceps,
okay, lean another inch forward, very good, and relax it back, sitting position, foot
flexed in, lift the palm up, stay tall, and breathe into it, reach forward slowly, keep
your knees slightly bent, stay reaching forward, palm of the hand comes down, let's go, eight
more push-ups, Joe, let's go, come on, and it's one, and lift, two, and lift, three,
and lift, four, and lift, come on, five, and lift, six, and lift, seven, and lift, eight,
and hold, on your knees, okay, take a hold of the back of the elbow, stretch the palm
over the head, and feel the stretch on the tricep, and relax down over to the other side,
palm over the elbow, and reach out, and relax it down, good work, palm of the hands on the
right thigh, lift yourself up, and let's start squatting down and up, area of the day is
hips and thighs, let's go, down and squeeze, working on your thighs, come on, go, down
and up, down and up, down and up, four more times like this, go, down, squeeze it up,
down, squeeze it up, and squeeze it up, last one, hold it here, bring both legs together,
palms against the waist, and now let's go out, lunge and straight, lunge and squeeze,
lunge and squeeze, down and up, now as you're coming up, tighten the thigh and the buttocks,
all the concentration now, thighs and buttocks, four more, three more, two more, last one,
hold it here, now take it down and squeeze the arms up, go, imagine you're sitting into
a chair, and then you're pushing forward with the arms, so you're getting the shoulders
as well, give me eight more, hey Mr. Thighs Man, can you feel the thighs, man, okay, let's
go, four more, three more, two more, last one, okay, let's start warming up with aerobics,
we'll be right back, all right everybody, let's get it going, ready, there we go, let's
get it started, this is the aerobics segment, that means the heart beats, got to get up
just a little bit more than when it gets up on a golf course, is that right, absolutely,
jeez I knew that, come on you guys, you heard that, honest, those are still sitting on their
chairs, get up you guys, put the clubs down, we got Joe here, we got me, we got the whole
bodies in motion team, and if you guys don't get off your chairs and work out with us,
we're gonna come there and get you, we're gonna get you, we might show up at your place
one of these days, and you're not gonna like it, eight more times, one, two, three, four,
five, six, seven, eight more times, go, higher up, come on, get the energy going, here's
five, here's six, here's seven, four steps, let's go, one, two, three, open, up, arms
up and down, go, up, two, three, up, two, three, go, again, up, two, three, four more
times like this, go, four, up, three, up, two, side to side, right here, open arms,
two, very nice, come on you guys, let me see those smiles through the aerobics, remember
you're working at your own pace, so if you get tired, come back to a march, four more,
three more, two more, arms over the head with a hop, let's go, up, up, up, up, five, six,
seven, eight more times, go, up, two, three, four, five, six, seven, walk in place, right
here, let's go, doesn't look that bad, stop laughing soon, five, four, three, two, one,
step, pivot, pivot, pivot, five, six, and the arms right here, one, reach out, very
nice, stay with it, big moves, two counts each side, again, hop, you got it, hop, single
count, go, eight, seven, six, five, four, three, what comes now, two steps, hop, go,
hop, again, hop, go, now singles with a hop, hop, two, three, four, five, six, now two
counts each side, hop, again, again, eight singles with a hop, one, two, three, four,
breathe into it, six, seven, two counts each side, hop, again, again, singles with a hop,
you got the beat, stay on it, come on, five, six, let's do this one more time, twice, again,
again, eight singles with a hop, now stay right here, four, four more, three more, two
more, in place, jumping jacks, hop, hop, breathe out, five, six, arms come in and out right
here, in, out, breathe into it, out, in and out, in and out, in and out, you guys enjoying
this yet?
Oh yeah.
Are you having a good time yet?
Oh yeah.
Okay, four more times, you're supposed to be having a good time, let's go, three, walk
in place, right here, good job, energy guys, come on, run, run, run, hop, hop, now kick
the leg forward, right here, right, hop, hop, kick it out, hop, hop, knee comes up, right
here, go, right, hop, hop, raise that knee up, flex the biceps as well, four more times,
four, three, two counts each side, you got it, again, now cross the leg over right here,
cross and cross, you got the move, I like what I see, stay with it, four more, three
more, two more, arms go up and down, same legs, breathe into it, push with the arms,
there you go, push with the arms, let's do this eight more times, come on, eight, seven,
six, five, four, three, two, knee comes up one at a time, go, in, up, in, up, five, six,
seven, both arms up, push, push, push, push, five, six, eight more times like this, go,
one, two, three, push those arms, five, six, second place, right here, let's go, breathe
into it, five, six, side step, hop, go, go, let's keep the heart rate up, add the arms
up and down, with a hop, hop, hop, hop, four more times like this, go, four, go, three,
go, two, walk in place, right here, walk, good job, come on, five, six, take it for
a run, nice and light on your feet, up, ankles to the butt, eight more times, work the arms,
come on, come on, come on, five, six, right leg, kick out, hop, breathe into it, four,
three, two, now walk in place, right here, another one done, a little more to go, how
do you feel?
Good.
Yes?
Good.
You ready to go on?
Let's continue.
Okay.
We have warm down left, don't we?
Warm down.
Cool down.
Cool down.
Here we go, seven, heel touch forward, hop, we brought it down.
Here we go, seven, heel touch forward, hop, we brought the body up, now we're going to
cool it off.
Through the break, keep going on your own.
Point, point, point, we'll be back with floor work.
Hey, Gil, are we doing like floor work next?
Well, Mr. Thighman, I think so.
As soon as you finish with my mat.
Is this clean enough, Mr. Gil?
Are you done yet?
I'm finished, I think.
All right, here we go.
Sorry to keep you waiting, sir.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
All right, here we go.
You're doing the hands, right?
Exactly.
All right, here we go.
over and let's go into the leg up and down once again exhale as you're coming
up now we're isolating the abdominals and I would like you to squeeze your
chest up toward the knees down lift down lift now extend the heel and press up
extend the heel and lift yourself up and down up and down four more times three
more times the best two times and hold it up extend the arms forward okay lift
yourself an inch higher up and release it down let's go to the other side cross
the leg over ready let's start lifting up and down up and down keep your head
relaxed against the palm of your head and again let's go up and down four more
times like this here's a four here's a three this is two now extend your heel
and lift your chest to the knee up and down exhale there you go come on bird
what are you getting all excited about lift and down lift and down four more
three more yes last one hold it up extend your arms lift yourself an inch
further in hold it there and relax it down good work now bring the palm of the
hands to the side lift your knees up bring the palm behind the neck and let's
cross it in we go in and half ways out in half ways out okay let's see here
what we're doing is the knees come to a 90 degree angle okay good job Joe and
you're lifting your upper body more towards the knees there you go in and
out okay so the lower part of the abdominal really has to contract in also
here we go let's go in pull and press pull and half ways in back to 90 degrees
there you go eight more times eight good job seven what are you smiling for more
three more two more the last one hold it now squeeze in and hold hold let's hold
for two more seconds come on everybody tight with the stomach and release her
down good work stretch to the side and let's go over to the other side roll it
over let's work on the buttocks oh yes come on okay right here and let's start
up and down up and down exhale up and down once again let's talk about the
position here toes are slightly flexed in heel pointing up toward the ceiling
your ceiling our sky and down lift and down go up and down try to work on a
full range of movement what you're doing in this position is you're finding a
full range of movement and then you're concentrating and tightening the muscle
along the whole range four more three more two more now hold it up right here
cross the leg over and lift cross and lift now as you're lifting upwards don't
open up your hips keep your hips square to the floor there you go lift the knee
a little bit higher up a little bit higher up let's go down and lift down
and lift down and squeeze the buttocks there you go up four more four and three
and two yes and hold it up there now extend and pull extend and pull extend
and pull it's starting to burn all right and down out and down four more three
more two more this is the last one extend and hold and release her down
good job stretch to the left stretch to the right so Joe what you think you'll
make it with us here I mean we do have a contract with you okay you bought my
lights go other side let's go ready let's start it go up and down up and down
up and down up and down again lift and down squeeze and exhale every time
squeeze the buttocks let's go up and down and squeeze release squeeze keep
the toes slightly flexed in and release four more times like this go four and up
now it's three this is what we call double count or half count and a lot
lift and down go again up down squeeze and this is the last one hold it up and
now cross over and lift let's do 16 of those and then we go 16 of those you're
on your own we're going on a break and lift we'll be back with the cooldown
don't stop welcome back to the cooldown let's go flat on our backs relax okay
cross one leg over the other other back got it Joe are you with me there we're
here okay bring the palm of the hands through the legs take a hold of the
hamstring relax your head back and lift your leg up toward your chest try to
relax your shoulders breathe into it feel that stretch along the outer thigh
and the buttocks and relax it down good work let's go to the other side leg
crosses over palm of the hands go right through the legs take a hold of the
hamstring relax your head back and lift the knee up in toward the chest relax
your shoulders and upper body as you're pulling inwards hold it for another
second and relax it down good work both knees over to the side and over to the
other side and let's roll it over and come in leg comes out palm of the hands
on the thighs support yourself on the way up you did very good today huh you
did you yes big inhale up exhale down big inhale up and exhale down okay I
want another show to that javelin all right I'll give you another chance let's
go let's go get our ball where's our come on where's that javelin where's our
equipment here comes the javelin I got my javelin back special thanks to the
luxurious all-ocean front Hawaii Prince Hotel located at the gateway to Waikiki
thank you for joining today's workout I enjoy hearing from you so please write
to gilad at bodies in motion PO box 88046 Honolulu Hawaii 96830