a
out
of
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.
Okay, Joe, I have a question for you, okay?
I mean, you're a big football star, everybody knows you in the United States.
You want to tell me that you really watch Bodies in Motion and work out to it?
Oh, absolutely, Gil.
I not only watch Bodies in Motion, I work out to Bodies in Motion, and most of the time
I wake up to Bodies in Motion.
I believe in it.
I love watching your workouts, I love doing them with you, and it's great being with you
here in Hawaii.
All right.
You'll see Joe right with me right after this break.
Where are the women?
Why aren't they here?
They were supposed to be here.
I mean...
I don't know what's going on.
You know, I see.
You know, it's an opportunity for us to maybe do a little male bonding.
I think so.
All right.
Yeah.
Let's do it.
All right.
Go.
Go!
Five, six, seven, eight.
Big inhale up.
Exhale down.
One more time.
Big inhale up.
Today we're going to work on your hips and the thighs.
We're going to do aerobics.
We're going to work on your abs, and finish with the inner thighs.
Exhale down.
Let's start reaching.
Push.
To your far left is Mike.
Then we have Eric.
Yours truly, Gilad.
Then we have to your far right there is Chuck, and we have Joe.
Okay, Coach Joe.
How you doing?
Good.
Okay, Coach Joe.
How you doing?
Doing good, Coach.
Four, three.
Both arms go up.
Let's go.
One, two, three, four, five, six, seven.
Now walk in place.
Walk.
Two.
Let's work with those arms.
Good morning, everybody.
Let's lift those knees up.
Come on.
Warming up here.
Let's go.
Here's five.
Here's six.
Here's seven.
Heel touch forward.
Touch.
Five.
Six.
Seven.
Walk in place again.
One.
And two.
And three.
And four.
And five.
And six.
Now side step.
Let's go.
Step.
Wake up, everybody.
Up.
Now add the arms right here.
Open.
Big ones.
Big.
Tight.
Flex your muscles, everyone.
Four more times.
Four.
And three.
And two.
And last one.
Hold it here.
Big inhale up.
Exhale down.
Shoulder rolls.
To the back.
Roll.
Big ones.
Nice stretch to the back.
Go.
Up.
Roll those shoulders.
Go.
Four more.
Three more.
Two more.
One at a time.
Go.
One.
And two.
And three.
Add the body.
Five.
Six.
Seven.
Add the arm.
Up.
Big turn to the back.
Warming up the shoulders, the neck, and the back.
Let's go.
Up.
Four more.
Three more.
Two more.
And last one.
Both arms.
Let's go.
One.
Two.
Big circles.
Here's five.
Six.
Seven.
Hold it here.
Take it.
Twist.
Side to side.
Turn.
Keep your elbows at your waist.
Knee slightly bent.
Come on.
One.
Up.
Go.
Five.
Six.
Seven.
And eight.
Palms against the thighs.
Let's roll.
Heel up.
Other side.
Lift.
And go.
Side to side.
Go.
Heel up.
Heel again.
Five.
Six.
Seven.
Eight more times.
Push with the palms against the thighs.
I want you to feel those calves contracting every time you lift the calf.
Four more.
Four.
Up.
Two.
Up.
Three.
Up.
Two.
Up.
Last one.
And hold it.
Press down.
Roll it up.
Give me a big inhale.
Up again.
Exhale down.
Let's start going on the thighs and the buttocks.
Are you ready?
You bet.
Let's start.
Down and up.
Squatting.
Okay.
The goal here is to imagine that you have weights on your shoulders.
Okay.
And you're squatting up and down.
So on the way up, you squeeze the buttocks and you squeeze your thighs.
Eight more times like this.
Squeeze.
Two.
Squeeze.
Count it, Joe.
Up.
Four more times.
Three.
And squeeze.
Two.
And squeeze.
Two.
Up.
Now cut the move in half right here.
Tight.
Sit into it.
And squeeze it out.
Here's five.
Six.
Seven.
Eight more times like this.
Press.
Five.
Six.
Seven.
Now down and up.
All the way.
Down and up.
Take your time, folks.
Nice and easy, but very contracted on the buttocks.
Let's go.
Four more.
And three more.
And two more.
Last one.
Hold it right here.
Bring both legs forward.
Let's lunge back.
Okay.
Down and up.
Lunge and lift.
Make sure that the knee doesn't go over your toe.
You want to get a safe workout and not do any damage to the knees.
Down and up.
Four more.
Three more.
Two more.
Last one.
Hold it.
Now it's down and squeeze.
Down and squeeze.
Watch the move.
It's very small.
Knees are slightly bent.
Down and squeeze.
Now let's add the arms.
Go.
Down and push.
Up.
Let's do this.
Sixteen more.
Down.
Up.
Down and squeeze.
Take your time.
Come on.
You got to want these next eight.
Seven.
Six.
Five.
Four.
How are we doing there?
Last one.
And here it is.
Hold it.
Now down.
Left leg up.
Up.
Right leg up.
Down and lift.
Squat and lift.
Up.
Lift.
Four more times like this.
Down.
Oh, boy, I feel those.
Three more.
Two more.
Last one.
And this is the last final one.
Shake it out.
How are we doing?
Okay, we'll be back with aerobics.
What a piece of bonding.
Welcome back to the aerobics segment here.
We're here in Hawaii.
All these guys here, including Joe Theismann there,
we're going to get you pumped up.
So come on.
Let's get off those couches.
Let's get our feet moving.
And let's get in gear.
We're warming up now.
We're going to do this for a few more seconds.
Then we're going to lead you through a pretty strong workout today.
So any time you have a hard time,
you come back to this very simple move.
Walking in place, okay?
And this is a simple move.
This is a simple move.
I got it right.
Okay, five and six.
Seven.
Run in place right here.
Run.
Nice and light on your feet.
Give your arms to the sides of the body.
Eight more times like this.
Seven.
Six.
Five.
Four.
Three.
Walk in place now.
Right here.
Go.
Walk.
Knees come up.
Let's go.
Five.
Six.
Seven.
Eight jumping jacks.
Go.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Walk in place.
Right here.
Walk.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
And walk.
One.
Two.
Come on.
High knees.
Get into it.
Get them up there.
Eight jumping jacks.
Go.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Walk in place.
Go.
One.
Two.
Three.
Four.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Walk in place.
Right here.
Good job.
Here's five.
Six.
Straddle forward.
Hands on the waist.
Left and right.
Let's go.
Five.
Six.
And the arms.
Right here.
Up.
Running arms.
Five.
Six.
Now punch it up.
Punch it up.
Tight with the arms.
Five.
Six.
Hands on the waist.
Up.
Two.
Three.
Four.
Five.
Six.
Walk in place.
Right here.
Good job, folks.
Stay with it.
Hands on the waist.
Straddle.
Go.
Up.
One more set like this.
Five.
Six.
Now add the arms.
Right here.
Let's go.
Come on, Joe.
I'm with you.
Punch it up eight times.
Count for me.
One.
Let's go.
Up.
Five.
Six.
Now walk in place.
Right here.
Breathe into it.
Five.
Six.
Seven.
Eight.
Jumping jacks.
Go.
One.
Two.
Three.
Four.
Five.
Six.
Arms in and out.
Right here.
Go.
In and out.
Now walk in place.
Walk.
Two.
Three.
Four.
Five.
Six.
Now side step.
Go.
Step.
Five.
Six.
Add the arms.
Right here.
Push.
Out.
Breathe into it every time.
Come on, folks.
You're not going to get better by standing still.
Let's move those bodies.
Let's get those bodies in motion four more times.
Four.
And three.
And two.
Arms come over the head right here.
Push.
Eight more times.
Big ones.
Come on.
Eight.
Joe, count it.
Three.
Four.
Five.
That's okay.
You're counting backwards.
I'm counting forwards.
Let's go.
Step.
The main thing.
We got here.
We're here, folks.
And you're here with us.
Step.
Walk in place.
Right here.
Let's go.
Running arms.
Let's make it for a jog right here.
Run.
Run, people.
Run.
Let's go.
Four more.
And three more.
And two more.
Kick your leg forward right here.
Kick.
Five.
Six.
Knee comes up.
Biceps in.
One.
Two.
Good job.
Push.
Cross the leg over right here.
Up.
Over.
Up.
Over.
Up.
Over.
Very nice.
Four more times.
Four.
And three.
How's the energy level, guys?
Great.
Arms go up and down right here.
Breathe into it.
We're increasing the move, making it a little bit bigger, and raising the heartbeat.
Remember, pace yourself.
If you're having a hard time, come to a walking position.
Eight more.
Breathe into it.
This is three.
Here's four more times.
Four.
And three.
Very good.
Stay with it.
Single knee at a time.
Go.
In.
Four more.
Three more.
Kick your leg forward right here.
Kick.
Five.
Six.
Kick your leg to the side.
Open your arms.
Kick it out.
Good job.
Five.
Six.
Eight more times like this.
Push.
Very nice.
Up.
Now walk in place right here.
Come on.
High knees.
Five.
Six.
Double speed with the legs right here.
Oh, I can see it coming.
Let's go.
Joe, double speed.
Double speed.
Pick it up.
Here we go.
All right.
Here we go.
Let's go.
All right.
One more notch.
Triple speed.
Here we go.
Okay.
Triple speed.
Here we go.
All right.
And walk.
Eddie, and walk.
Okay.
Whoo-hoo.
You threw it up a notch on you, huh, Coach?
All right.
Yes, I did.
I feel this one.
Oh, it's anaerobic.
Second.
That's what we're supposed to do here.
Burn some fat.
We haven't got to the cool down yet.
Okay, you guys.
Very good work.
Stay with us.
Step to the side.
Step.
We brought the hard way up.
Now we're going to cool the body back down for a minute or two.
Bring the hard way back down.
And we're going to go to the floor work.
Up.
Hands to the waist.
Heel touch.
Good job.
Up.
Four more times.
Go.
Four.
Three.
Two.
Side step.
Right here.
Step.
Side.
Step.
Okay, you guys.
Let's play a tune for everybody.
Let's play the guitar here.
Up, up, up.
Push it.
We'll be back with flow work.
I don't know about this, guys.
So the women, you know, they got us into this to do the exercise by ourselves.
The guys only.
They leave a little nother smile behind the set.
Stupid.
We're smiling stupid.
They smile stupid, they call us.
Smile stupid.
And then they leave.
They bug out.
They leave us.
We've gotten most of the way through it.
We may as well do the floor exercise if they're not going to join us.
Let's just do it.
Let's go do it.
Smile stupid.
Yeah, I don't get it.
All right, let's take it.
Okay, you guys.
Let's start with sit ups.
We go up and down.
Up and down.
Okay, today we're going to attempt to go a little harder on the abdominals than we usually
do.
Lift and down.
You're loving it, George.
Really?
I was waiting for you to say that.
And down.
Lift and down.
Up and down.
Lift and down.
You're loving it, George.
Really?
I was waiting for you to say that.
And down.
Lift.
Okay.
So anyone who's a beginner or hasn't done these exercises before, I caution you to keep
doing crunches, just like we're doing right now.
Okay?
But if you feel like you are advanced and you can make the form correct, then you can
go all the way.
Okay, now let's scoop it up and down.
Scoop it and down.
Scoop.
Pull the stomachs in.
Let's go like this, eight more times, Joe Connor.
Come on.
Seven.
Up.
Six.
Up.
Five.
Up.
Four.
I feel those.
Three.
Yes.
Two.
And one.
Eight crunches up and down, let's go.
Eight.
Seven.
That was a nice twist.
Six.
Five.
And four.
And three.
And two.
One more time, we're scooping it up.
Let's go.
Eight.
Connor, Joe.
Seven.
Six.
Five.
And. Four.
And. Three.
And. Two.
And.
Eight crunches, right here.
Eight.
And seven.
And six.
And five.
And four more.
And three more.
And two more.
Last one, hold it here.
Let's bring the legs in, 90 degrees,
and we're gonna crunch in and out.
In and out.
In, 90 degrees.
In, vertical, there you go.
Bring the knees to a vertical position.
And exhale, pull the knees into the elbows.
Go, four more.
Go, three more.
Go, two more.
Last one.
Hold it there.
Bring the feet down.
Okay, let's cross it over to the side,
and we crunch up.
Into the obliques now.
Let's go, exhale, and inhale down.
Up.
Again, lift.
Up and down.
Four more.
Three more.
You gotta want these next two.
Last one, and hold.
Cross the legs over to the other side.
Ready, let's start it.
Go, up and down.
Up and down.
Good work.
Come on, four.
And we're gonna do four more.
Three more.
And two.
Two more.
And last one, okay.
Good job.
Bring the knees into the chest, stretch it out.
Okay, relax the feet down.
Stretch your body over to the side.
And over to the other side.
Roll it over, guys.
Everybody at home, we're gonna work those inner thighs now.
Let's start it.
Relax, lay flat down on your sides, okay?
I'm sorry, I changed my mind.
Let's go back on the elbows.
Take a hold of the knee.
Leg come straight out, let's go.
Up and down.
Up.
Now this exercise works directly on the inner thigh.
So what you wanna do, the foot is parallel to the floor.
Okay, the heel is lifting upwards
and you're contracting the inner thigh, okay?
So make the foot parallel.
That way you can point your heel up to the ceiling
and get that work right on the inner thigh.
Down and up.
Every time up, let's go.
One, two, three.
Three sets of eight.
Five, six, seven.
Count it with me, let's go.
One, two, three.
I can't hear you.
Five, six, seven.
I can't hear you.
Two, three, four, five, six, seven.
And hold.
Out, now extend the heel out.
We burned that muscle.
Now we're gonna push the heel away from us.
Push and by pushing the heel away,
we are further working into the inner thigh.
Don't sink into the elbow, stay tall.
Stay tall.
Push, push.
Five, six, seven and hold it.
Bring heel to heel and let's go.
In and down.
Now what you're doing is,
you're bringing the lower knee towards the upper knee.
The heel is staying in the air.
Okay, you're working directly
on the inner part of your thigh.
Let's go.
Five, six, seven and this is the last one.
Squeeze and hold.
All right, good work.
Take it over to the other side.
All good.
Where are we?
Let's start it.
Lift and release.
Once again, foot parallel to the floor and release.
Let's go.
Up and down.
Squeeze it, guys.
Come on.
That inner thigh, boy, I'll tell you, it burns me.
You know what I got?
How do you feel, Chuck?
I thought I was doing the wrong leg.
What do you mean you were doing the wrong leg?
I was just, I did a, I modified it.
Which leg?
The wrong leg.
I had the other leg going.
Which leg?
The other right leg.
The other leg.
Yeah, I had that feeling.
Okay, lift and down.
I'm here now.
Now we got it right though.
Yeah.
Lift and down.
Here's five and six.
Now every time up, let's go.
Up and up and up again.
Come on.
Squeeze it.
Tighten it.
Lift it.
Come on.
Eight more.
Seven, six, five, four, three, two, hold it there.
Extend the heel out.
Push it.
Again, out, out.
Push the heel away from you now and flex that inner thigh.
There you go.
Like this for eight more.
Eight, seven, six, five, four, three, two, hold it there.
Bring the heel in and let's finish it up and down.
Finishing that inner thigh work.
Let's go.
And down.
Come on.
Let's do two more sets of eight through the break.
And we'll be back with a cool down.
Absolutely.
As simple as that.
Welcome back to the cool down.
Take a flat position on your back.
Okay.
Bring your leg in.
Take a hold of the hamstring.
Pull the knee slightly in toward the chest.
Extend the heel up toward the ceiling.
Okay.
Get the flexibility back to the back of the leg.
Feel the hamstring stretching out and the calves.
Hold it there for a second and relax it back down.
Other leg.
Knee pulling in toward your chest.
Keep your back flat on the floor.
Flex the toe in.
Extend the heel up toward the ceiling.
Feel that stretch on the back of the leg.
Hold it there for a second and relax it back down.
Good work.
Let's roll over on all fours.
Roll your back up.
Exhale slowly down.
Bring your foot forward.
Palm of the hands against the thigh
and come all the way up.
Big inhale up.
Exhale down.
You did very good today.
Well done.
Hey guys, check that out.
There you are.
Where have you been?
Hey.
Special thanks to the luxurious all ocean front
Hawaii Prince Hotel located at the gateway to Waikiki.
Thank you for joining today's workout.