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Bodies in motion with Gil Jankiewicz.
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.
Okay, you guys, here's the game plan, okay?
We're going to do a warm up.
We're going to work on the chest.
We're going to do aerobics.
All right.
Outer thighs.
Got it.
Abdominals.
Finish with a stretch, okay?
We have Joe Theismann here with us, okay, quarterback, giving the best contract he could
get.
No, he gave me the only contract I could get.
The only contract.
I appreciate it.
All right.
Let's break.
Ready?
Okay, Joe.
Up, two, three.
Up.
We're out of here.
Okay.
One more time.
Up.
Exhale down.
One more time.
Big inhale.
Up.
Exhale down.
Last time.
Big inhale.
Up.
Exhale down.
Let's start reaching.
Go.
Up.
Reach out.
Lift.
Up.
Go.
Five, six.
Eight more times like this.
Go.
One, two, three.
Push.
Push it out.
Six, seven.
Hold it right here.
Drop the arms and let's go shoulder rolls.
Big ones.
Go.
Up.
Six, seven.
Hold it here.
Shoulder forward.
And back.
In.
And open the chest.
In.
Open the chest.
Four more times like this.
Go.
Four.
Open.
Three.
Open.
Here's two.
Open.
Now add the arms to it right here.
Go.
In.
Pull back.
In.
Pull back.
In.
Pull back.
In.
And hold it.
Take a twist.
Side to side.
Okay.
We're leading.
Let's go.
Up.
Let's go.
Side to side.
And six.
Seven.
Now raise on your toe.
Go from side to side.
Reach out.
There you go.
Into the shoulder.
Stretch it out.
For eight more times.
Go.
One.
Go.
Two.
Go.
Three.
Go.
Four more times like this.
Here's a one.
Up.
And a two.
And a up.
Last time.
Go for a twist.
In.
Out.
Side to side.
There you go.
Stretch that waist.
Okay.
Don't go over too much though.
Let's go.
Four more.
Let's go.
Three more.
Let's go.
Two more.
Last one.
Palms to the sides.
Go.
Side to side.
Okay.
Now you're stretching the inner part of your thigh.
Palm of the hands.
Place on your thighs.
Go.
Eight more.
Seven.
Six.
Five.
Here's four.
Six.
Each side.
Let's go.
One.
And two.
Now feel that stretch in the inner thigh.
Okay.
The reason we're holding the second count so you can go a little deeper into the inner
thigh.
Okay.
Not all at once.
Go slowly.
Feel that stretch.
And then challenge it a little bit.
Side.
One more time.
Up.
And two.
Now in singles.
Let's go.
One.
Two.
Three.
Four.
Five.
Six.
And three.
Four.
Let's bring the back up and down.
Roll the back.
Release the back.
Up and down.
Stretching the whole back muscles.
Okay.
What you're doing is you're curving the back upwards by pulling the stomach in.
Go.
Eight more like this.
Seven.
There we go.
Six.
And five.
Give me four more like this.
Four more.
Again.
Three more.
Nice, easy stretch.
Last one.
And hold it.
Bring the legs in.
Take one leg.
Bring it out.
Flex your front toe in.
Palms against the opposite thigh.
Now support your upper body.
Flex that toe in.
And now take it down.
And feel that stretch along the back of the leg.
Hold it right there.
And it's four.
Three.
Go to the other side.
Palms against the thigh.
Push the heel slightly forward.
Flex the toe in.
Support your upper body.
And now sit into it a bit.
Feel that stretch.
When you sit into it, you should feel the stretch along the whole leg.
Absolutely.
Hold it for two more seconds.
Back to the center.
Let's roll it up.
Big inhale up.
Okay.
Halfways in.
And let's go.
Take it in and open.
Working on the chest now.
So what you're doing is you're taking the fist, pushing it inwards, in and out.
And as you're pushing the fist inward, what you're doing is you're contracting the chest
muscle.
So exhale.
Exhale every time.
So push to the chest and pull with the back.
Give me eight more times like this.
Eight.
Go.
Seven.
Again.
Six.
Come on.
Five more.
Joe, how are we doing there?
Up.
And two more.
Last one.
Now every time in, go in.
Cross.
One over the other.
There you go.
Now since we're not using weights right now, you have to put concentration and tension
in every move.
Now watch here.
Elbow comes up.
Same move but elbow comes up.
Let's go.
Push.
Push from side to side.
Okay.
Up.
There you go.
That's looking good now.
Stay like that for four more times.
Go.
Four.
Go.
Three.
Go.
Two.
One.
Every time in.
Elbows.
Touch.
Make the elbows touch.
It should start burning right now.
In the chest.
Mostly.
Okay.
Relax your shoulders a bit more.
There you go.
Only the chest.
Hold it right here.
Now push it out.
Push it out.
Now some of you are leaning back.
Don't lean back.
Stay right above the knees.
And go.
Eight more.
Seven.
Make the elbows touch.
Squeeze the chest in.
Hold it right here and open out and push in.
Out and push in.
Out.
Push in.
Four more times like this.
Four.
Three.
Two.
Last one.
Shake it out.
Okay, everybody.
Next game plan.
Quick, quick, quick.
Okay.
We're going on a break.
We're coming back with aerobics.
You ready?
I'm ready.
Ready, go.
Bodies in motion can now be seen.
Okay.
Now what you're going to do is relax your arms in front of you a little bit.
Bend your knees slightly.
Nice little good position, okay?
Get your hands out in front.
Look down at the ball.
Now as you bring your left arm back, put your left shoulder under your chin, right?
Bend your knees a little.
Get the weight on the back foot.
And then as you come through, just sort of throw the club down and right through.
Joe.
Isn't that aerobic?
That's great.
My heart rate though.
It's a little questionable here.
Can you give me something a little bit better?
I'll let you do it.
I'll let you do the aerobic part.
Okay.
Start walking in place.
Boy, that was tough though.
I like that.
That's a good exercise.
I like that.
Let's go.
Six, seven, eight more times.
Come on.
Let's walk.
Walk.
Five, six.
Heel touch forward.
Hands to the waist.
Touch.
Let's warm up for another second or two.
Let's go.
Four more.
Three more.
Two more.
Walk in place.
Go.
Walk.
High knees.
Come on.
Stay light on your feet.
There you go.
Up.
Stay light on your feet.
Up.
Eight more times like this.
Okay, beginners.
Remember, the deal here is if you have a hard time doing the workout at any portion of it,
you can come back to this very simple move, jumping in place or walking in place if that's
too hard for you.
The main thing here during the aerobic segment is to get your heart and lungs to work, help
you burn a little excess fat.
We could all use the help.
So keep going with it.
Five.
Six.
Let's walk in place.
Right here.
Up.
Five.
Six.
Side step.
Let's go.
Up.
One.
Two.
Up.
Hey, Joe, you want to add that golf swing?
Up.
That's not bad.
Get the left arm stiff.
There you go.
Up.
Four.
Ready?
Three.
Okay.
Walk in place.
Come on.
One.
Jump.
Up.
Let's go.
Light on your feet.
Five.
Six.
Eight more times like this.
Come on.
One.
Two.
Up.
Here we go.
Six.
Walk in place now.
Again.
One.
Up.
Not tired yet, are you?
Let's go.
Okay.
Eight more times like this.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
Forward and back.
Four more times like this.
Four.
And three.
And two.
Now triple step.
Other leg goes forward.
Good job.
Whoo!
Again.
Big step.
You want to cover a lot of space so you get your heart rate up.
Let's do this four more times.
Go.
Four.
Three.
Two.
Triple step.
Go again.
Up.
Again.
Up.
Again.
Now triple step.
Up.
And other side.
Go again.
Triple step and walk in place.
Up.
Walk.
Good job.
Come on.
Let's get those knees up there.
Here we go.
Five.
Six.
Elbow to opposite knee.
Go.
Up.
Both arms.
Go up and down.
Up.
Stay forward with the body.
And just let that knee come into the chest.
Try to keep the heel on the floor.
Go for eight more times.
Here we go.
Eight.
Seven.
Six.
Five.
Four.
Three.
And go to the bottom.
Pull the arms.
Up.
There you go, Joe.
You got it, man.
Whoo!
Boy, am I glad we got your contract.
Up.
Four more.
Three more.
Elbow to the knee.
Forward.
One.
Two.
Three.
Four.
Five.
Six.
Seven.
To the back.
Let's go.
Back.
Come on.
We got it.
I got it.
Here we go.
Again.
It happens at home, too.
Elbow to the knee.
Let's go up.
Up.
Again.
Five.
Six.
Take it.
To the back.
Again.
I got back to what I know.
That's pretty good.
I got back to what I know.
I wish I did football as well.
Get out of here.
As you're doing aerobics.
Let's go.
Come on.
Hey, this is not the first time I've done bodies in motion.
I do it at home, too, you know.
I practice at home football.
I know it's not normal football.
I know.
Your apartment must look terrible out there.
That ball flying all over the place.
Let's take it for a jog.
Right here.
Okay, guys.
Same with us.
Come on.
Stay light on your feet.
Four more times.
Four.
Three.
Now hands to the waist.
Heel touch.
Heel touch to the side.
Good job.
Two heel touches.
Other side.
Again.
Good job.
Again.
Up.
Now one out, one out.
We go.
Heel and knee.
Up.
Again.
That's very good.
You got the beat.
Stay with the move.
Beginners, keep your hands on your waist.
Advance.
Out and up.
There we go.
Out and up.
Good job.
One more time.
There we go.
Out and up.
Work with those biceps.
Two birds in one stone here.
A chance to tighten the biceps.
Still getting the heart rate going.
Four more times.
Come on, Trilla.
Three more times.
Two more.
Now single count in here.
One, two, three.
Let's go.
Bring the knee up.
Come on.
Just a little more effort.
Up.
Up we go.
Five, six.
Both hands go up and down.
Right here.
Up.
Push.
Come on.
Give me eight more times like this.
Go.
Eight.
Seven.
Six.
Five.
Four.
Three.
Two.
Kick the right leg out.
Kick.
Woo-hoo.
You know, golf swing doesn't look so bad right now.
We did it again.
Start the heart rate up.
Now we cool the body back off a little bit.
Okay.
Here we go.
Five and six and seven.
Point your toe forward.
Point.
Sit a little bit lower on your buttocks and point your toe now.
Okay.
Breathe into it.
Stand the arms.
Okay.
Now we're bringing the heart rate back to you with the golf.
Back down with the golf swing.
This is the time to bring the heart rate down.
So let's go for that move again.
Ready?
You can keep doing it, though.
Keep your feet going.
Ready?
Get the hands.
Interlock the fingers.
Ready?
Nice.
Straight out.
Okay.
Ready?
Now bring your left shoulder under your chin.
Nice and easy.
Keep the feet going.
And then back through.
There we go.
This is aerobic golf.
You can do this at home very easily.
Curtis Strange taught me this.
Welcome back to the floor work segment.
Let those arms go side to side.
Sit a little bit lower.
Press the heels.
Flex the toe in.
Let's do this four more times.
Three more.
Two more.
And hold it.
Big inhale up.
Exhale down.
One more time.
Big inhale up.
Exhale down.
Take a sitting position on the floor.
Let's work those abdominals.
Okay.
Everybody ready?
Have I been here before?
Shall we start?
Let's go.
Straight up.
And down.
Lift up.
And down.
Exhale as you're coming up.
Eight more times like this.
Joe, help me count.
Seven.
I got tired from the golf.
Six.
Up.
Five.
Again.
Four.
And.
Three.
And.
Two.
And.
Up.
Okay.
Now watch.
Here we go.
All the way we go.
Up.
We turn.
Center.
And.
Down.
We go.
Up.
Turn.
Center.
And down.
So you come up.
Then you turn.
Then center.
Then down.
Again.
Up.
Turn.
Center.
And down.
Go.
Up.
And turn.
Center.
Down.
Go.
Up.
Turn.
Straight up and down.
Right here.
Let's go.
Six.
Five.
Four.
Three.
Squeeze it.
Two.
Last one.
Hold it here.
Extend the arms right in front of you.
Okay.
Chin a little closer to the chest.
And now we exhale every time.
And we squeeze up.
Small and tight.
There you go.
Come on, Joe.
Give me eight more now.
Let's go.
Count it for me.
Six.
Five.
Four.
Three.
Two.
One.
Eight more.
Seven.
Six.
Seven.
Four.
Three.
Two.
And hold it right here.
Extend the arms.
Okay.
Let's cross.
One leg over.
Arm behind the neck.
And let's go straight up.
Got it right there?
I've got the right leg.
Okay.
Up.
And down.
Up.
And down.
Which leg is over?
The other leg.
All right.
And four more times like this.
Four.
And.
Three.
And.
Two.
And.
One.
And down.
Down.
On the floor.
And turn your body toward the knee.
There you go.
There we go.
Opposite side.
Exactly like that.
Again.
Lift.
And down.
Now what you want to do is exhale.
Squeeze it up on the top.
Squeeze and hold.
Now bring the palm of the hand.
Take a hold of the leg bicep.
And let's go every time up.
Small and tight.
Up.
And up.
Again.
How are you doing there?
Sue?
Again, how you doing there, Sue?
Four more, four, three, two, and hold it right here.
Now, extend both arms out.
Lift it an inch further up.
I feel those.
I do too.
And relax them down. Good job.
Okay, go to the other side.
Arms behind the neck, and let's start.
Up and down.
Now, the reason we cross the leg over is not just to look pretty, okay?
What we're trying to do is push the knee outwards.
Okay, then sucking the stomach in.
And you exhale every time you come up.
There you go.
Isolating the abdominal muscles.
Let's go. Four more.
Three more.
Two more.
And up.
Last one.
Okay, palm of the hands, come down.
And we go slight turn to the side.
There you go.
Turn and down.
Now take a hold of the hamstring.
And go every time up.
So you cut the move in half.
And you squeeze twice as hard into the abdominals.
Good job.
Like this, four more.
Four, three, two.
Hold it up.
Extend both arms.
Bring it an inch further up.
And relax it down.
Good work.
Drop the leg.
Stretch to your left.
This feels good.
I will get my left right.
I think we're going to stay here for a little while just like this, Joe.
I know.
The other left.
Stay here to the other way.
There you go.
Go to the other left.
And then go back.
And turn it over.
There we go.
Okay, we've got to follow the game plan.
We're scoring a touchdown almost now.
Right there.
Okay, outer thighs, you guys.
Let's play flat.
Let's go this way.
And let's go up and down.
Up and down.
Go out.
How are we doing here?
We're doing all right.
Okay.
We're here.
Let's go.
Training those legs.
Up and down.
Up now.
Every time up.
Let's go.
Up.
Five.
Six.
Seven.
Eight.
More times like this.
One.
Two.
Three.
Make it tight.
Make sure the heel comes over the knee.
Hold it up now.
All the way.
Press.
Out.
In.
Extend the heel out.
There you go.
Just like this.
What you're doing now is you're imagining that you have a rubber band connecting your buttocks
to your heel.
And you're going to extend it every time out.
There you go.
Extend it every time out.
Four more.
And three more.
And two more.
And last one.
Hold it right there.
Extend.
Lift it like a little bit up.
One more inch.
And bring it down.
Good work.
Bring that knee in.
And stretch it out for a second.
Okay, guys.
The other leg.
Let's roll over.
Oh, thanks.
Thank God we have only two legs.
Thank goodness you're right.
Okay.
This is for the outer thigh, right?
Outer thigh.
Okay.
Let's go.
Up and down.
Up and again.
Let's go.
Lift and release.
Lift and release every time up.
Watch here, one small and very tight move.
So, Joe, I notice you can actually do almost all the exercises.
Almost all the exercises. That's great.
I occasionally get my feet screwed up.
But that's because of the injury.
Well, that's because of my brain, I think, more than the injury.
Yeah, not because of the injury in the leg.
No, not because of the injury.
Actually, I can do all the exercises from the leg standpoint.
Great job.
Six, seven, hold it right here.
Now extend and in, press, out, in, press, out, and in.
Extend and release, extend and release.
Push the heel away from the body.
Feel the buttocks tightening up.
Go for four more times.
Four and three.
Come on, people.
Put the energy into the move.
And this is the last one.
Push it out and hold.
Lift it up an inch.
One more inch.
Ah.
I feel those outer thighs.
Release them down.
Good work.
Bring the knee in.
And take a sitting position.
We'll be right back with the cool down.
Good job.
Left, right.
Welcome back to the cool down.
Let's finish with a stretch here.
Okay, bring one leg in.
Okay, with the elbow, press it slightly downwards.
Okay, lift the other hand up.
Okay, pull your body forward.
There you go.
And now, from this position, try to reach a little forward.
Exhaling as you're coming out.
Okay, this is a great exercise to stretch the lower back
as well as the back of your leg and the inner thigh.
Okay, so take another deep breath.
And go a little further out.
Get to the point where you feel the stretch.
And let it go.
Good job.
Bring the leg out.
Shake it out.
Let's go over to the other side.
Okay, leg comes in.
Elbow comes right above and pushes slightly down.
Toe flexed in.
Lift your palm up.
And take it slightly forward.
Push forward, there you go.
Breathe into it.
Very nice.
Once again, deep inhale.
And exhale, reach a little further out.
Good job.
Bring both legs out.
Shake them out.
Very good work today.
I think we scored.
Touchdown.
Not a field goal, touchdown.
Touchdown.
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 Gillad at Bodies in Motion,
PO Box 88046, Honolulu, Hawaii, 96830.