world's smallest
star
bekannt
....
Hi, climbers!
Hi, Mickey!
Let's
Inner Toman
Do-do-do-do-do-do-do-do-do
Come on everybody and mouser size
Let the music move you till you get it away
Keep your body moving till your spirits rise
Do it every night and day
You can jump, you can shake it
Anything you make it, whatever you feel it right
Come on everybody and mouser size
Make it mouser size
Hi Mickey!
Three, two, and one. Take it right
Also kids, make sure to clear space around you
so you don't bump into anything
Yes, two, now speed it up
Chest is high, keep those buttocks tight
That's it, make sure to breathe
Three, two, and one. Breathe
And breathe
Keep those bottoms tight again because it's really important
That's it, last three, two, and one. Speed it up
Let those hands gently go side to side
Stomach in
Three, two, and one
And stretch up there
Last two, singles
When you warm up it's really important to go slowly
so all those muscles are loosened up before the tough workout
Good stretch is always in two directions, remember that
Last one
Last one
That's it, breathe
And put all the weight up on your hands
and those heels up
Back around with the last two and one, now hook it up
That's it, keep those heads down
Last one, bring your hands into the ankles
Small little pulses, don't bounce
Straighten it up
Bend those knees over the toes
Straighten it
Hold it there, now to pick it up
Remember, don't bounce, small little pulses
Nice work
Last one, straighten it up
Take it to the right on two
Make sure to breathe
Last one, now singles
Also it's really important to have loose fitting clothes on
and real good aerobic shoes
That's it, last one
Now add the elbow to knee, chest is open
Breathe in on one side and out on the other
Take it over
And if you can't touch your toes, that's okay
Last one, and
Again
Take it over, tabletop, stomach's in
Take it over the leg
Make sure to bend the knees on this
Take it over to the other side
Again, bend those knees
Take it all the way over
Keep that tummy in
Last two
That's it
Now bring those arms through
Point that toe
That's it
Make sure to breathe
Last one
And
Extend
Make sure that neck is long
Last three, two and one, stretch it to the right
And change legs
That's it, take it all the way over
Arch that back, breathe out
Now flex those feet
Last two, now stretch
Extend those arms
Last one
So these in
And
Regular exercise is one of the best things you can do for yourself
By building up your heart and lungs, exercise gives you more endurance
So you can last a lot longer, not only in exercising, but in sports and in school
And a workout also increases your circulation
So exercise actually makes you think better
You can work out regularly, it doesn't happen magically
It takes some time and a little bit of sweat
But luckily exercise is also a lot of fun
So you can get all those great benefits of exercise while you're enjoying yourself
And the more you work out, the better you're going to feel
Okay, we're all warmed up now
So let's start our total body workout by concentrating on everything from the waist up
Bend those knees over the toes
Make sure to breathe
And, good
Last one
Now singles, and
Make sure to breathe
Be sure your back is straight while doing these exercises
Now reach up
That's it
That's four, three, two, one
Now, take the thigh with the elbow
Last one, now singles
Breathe
And
That's it
Breathe
And
Last two
And one, now punch out
This is great for your heart, kids
That's it, keep those pelvis up in
Breathe
Last one
And
That's it, all, just the upper body
Breathe
And
That's three, two, and one
Now lift the knee to the chest
Work those knees, you can do it, come on
Now let's work those arms, keep them very straight
These are for our deltoids
Now split up, and resist
Curl those arms up, good job, chest is high
Last three
Now speed it up
Whenever we go faster, your knees get smaller
And resist, good work
Last three, two, and one
Take it out to the side, and resist down
Good, now speed it up
That's it, here it comes, bugaboo
Use those arms, press and bend
Now cross arms and knees
Keep those elbows high
Last three
Now cross those elbows
Breathe
Now take it to the back
That's it
Again, bend those knees over the toes
And hands go up double time, drop those heads
Elbows are bent, work those triceps
That's it
Breathe
Again
Bugaboo
Resist, come on, Bricky
One, two, three, to the right
Take it in a circle around yourself
Last two
Now resist
Bugabugaboo
That's it, resist
Now quicker, come on
Bugabugaboo
This is for your pecs
Now a tiny little spider
Come on, quickly, speed it up
That's it
Flex and front and front crossing
And now work those forearms
Again
Fill those hands up
Here it comes
Again
That's it, Samantha
Here
Breathe
Bugaboo
Boy, that was great!
How do you guys feel?
Great!
Super!
Now let's take a breather while we take a pause for a health break
You know, if you exercise as you should, you're going to feel better all over
But sometimes when you first start out, you can make a mistake and really hurt yourself
If an exercise hurts, make sure to check with your doctor
It may be just a sprain, but it could be serious and you should know about it
It's also important to do your exercises correctly
That's why we show it to you slowly, so you know exactly what to do
If you do the exercises wrong, you could be building up the wrong muscle
Sometimes just standing the wrong way could hurt you too
We've all seen gymnasts standing with their backs arched
Well, this is great for the Olympics, but really bad for your back
If you stand with your back arched during exercises, you can strain all those muscles along the backbone
And even tear some of them
Even if you're a gymnast, let's say that stands for the competitions
And stand straight for your regular workouts
Your back will thank you for it
The rule in exercise is, if it hurts, don't do it
All ready for those belly burners?
Now be sure to put a towel or mat under you if you're not on a carpeted floor
Here we go
Get ready, make sure to breathe correctly
Breathe in, to and out
Relax, and out
Breathe in
Last one
Now reach up on two, and down
Making sure you pass those knees, look over them too
Now singles
Making sure those shoulders come off the ground
When you sit up, you breathe out, and when you come down, you breathe in
Last two
Last one
Cross that knee over, connect the elbow
Last three
Two
Now singles
Keep that chin to the chest
Hands underneath, bottom leg comes in and out
Make sure to breathe
These are for your lower abdominals
Last two
That's it, now other leg
Nice
Breathe out when your leg goes in
Last one
Now cross over, and connect that elbow with that knee
If you don't touch your knee, that's okay
Stop and give your stomach a rest
Last two
And one, now singles
Making sure those shoulders stay up off the ground
Hands come in again underneath, and extend those legs up to the sky
Now let's relax that spine
Now take it back down, lifting up those pelvis
Small little moves
So making sure that those backs aren't touching the ground
And then you're going to do the same thing
Small little moves, so making sure that those backs aren't touching the ground
So that you can't even put your hand underneath there
Work those inner thighs
Nice kids, last three, two, and one
Now this is for one minute sit ups
Squeeze hard, keep working, let's go
And breathe
While doing the sit ups, make sure you keep your stomach flat
You know, if your belly's really burning, stop and try more tomorrow
Ten, nine, eight, seven, come on
Six, five more, five, four, three, two, one
Move over on your tummies, stretch those muscles out
Hold it there, stretch that neck, hold it
Good, now come back up until all fours building that knee
In and out, don't throw it, replace it
That's it, three more
Last one, other side, in, out
Last one, hold it there, stretch out all those muscles
Okay, now that your belly's pretty much burning, so let's take a breather right now
Because it's time for another health break
We're about to start the high performance part of this program
The part where we get the best workout and have the most fun
This part is best for you because it gets your heart, lungs, bloodstream all working together
Your heart is a muscle just like your biceps or your leg muscles
Aerobic exercises build up your heart just like belly burners build up your stomach
I'm going to show you how you can tell if you're building a better heart muscle
Put two fingers on the vein of your wrist, can you feel that pulse?
Well that's your heartbeat, now count the number of pulses in your vein for six seconds
And we'll see how well your heart is doing, ready, go
Okay, now whatever your number was, add a zero and you know how many heartbeats you should have in one minute
The less heartbeats you have per minute, the better shape you're in
If you want to know what shape your heart should be in, make sure to ask your doctor
What your heart rate should be after exercising
That way you can compare your heart rate to the average heart rate
Now we're going to take our pulse again a little bit later on to see how well your heart rate is
But as you keep on exercising, you're going to see that your heart rate will probably slow down a little bit each week
And you know that your workouts are getting that much better
Okay, we're going to start getting our hearts working a little bit faster now
You guys think you can do it?
Yeah!
You want some help?
Yeah!
Well who do you want to help you?
Mickey!
Mickey!
Mickey!
Mickey!
Mickey!
Who do you want to help you?
Mickey!
Come on in and give us a hand, Mickey!
The main thing we're concentrating on right now is coordination
Your muscles won't do any good if they don't work together
Last four
Two
Last one
And forward, back, forward, back
Just as high
Last three
Last one
Take it single, single, double
Bend those knees over the toes
And this
And forward, back, forward, and back
Making sure you stay on the balls of your feet
That's it
Again, chest is high
Super!
A little more
Again
Last two
Again, last one
And forward, side, back, forward
Again
And hands
And hands
Double
This part of the workout is going to make you reflexes and react a lot quicker
That's it
Just the ribcage
Last two
And one
Now singles
Alternated up and down
Chest is high
Good work!
Again
That's it, make sure to breathe
Last two
Last one
And forward, touch
Forward
Again, get those knees up to the right
Forward
And to the right
Now add the arms
Hands
With the hands
That's it, chest is high
Good work!
Again
What's that?
Goofy's groove
Make sure to breathe
Have fun on this one
And do it correctly
That's it, Lila
That's it, Lila
Chest is high
That's it, Lila
Goofy's groove
Alternating arms and legs
That's it, release
Good boy, Mickey!
Here comes Goofy's groove
And groove, Goofy, Goofy, groove
Groove, Goofy, Goofy, groove
Hands on your hips, knees come to chest
That's it, make sure to pace yourself
Again
Now add arms
Chest is high
That's it
Good work!
Last one
Now pat head and tummy
Hands
Now add arms
Do it like Goofy groove
Groove, Goofy, Goofy, groove, groove
Groove, Goofy, Goofy, groove, groove
Groove, Goofy, Goofy, groove, groove
Groove, Goofy, Goofy, groove, groove
Groove, Goofy, Goofy, groove
Charleston
Pace yourselves
Charleston with a kick and touch
Last one
Now Goofy it out
Let your arms flop but keep the groove sharp
Do it like Goofy groove
Groove, head, shoulders, knees, toes, eyes, ears, mouth, nose
That's it
And groove!
Goofy, goofy, groove!
The Goofy Groove.
Do the goofy body.
The Goofy Groove.
Do the tickly body.
The Goofy Groove.
Do the goofy body.
Do it in the Goofy Groove!
Woo!
Do it in the Goofy Groove.
Now pick your favorite step!
Do it in the Goofy Groove.
The Goofy Groove.
Okay kids, this is the part where your hearts and lungs put out energy.
So let's hit our peak performance.
Breathe in.
And shh!
Knees are over the toes.
Once more.
And down.
Take it side to side.
Now when you start feeling a little winded, don't stop.
Make sure just to walk around the room slowly.
Chest is high.
That's it.
Good.
Now add the arms.
Chest is high.
Make sure you keep pressing those heels down to the floor.
Good.
Breathe.
Chest is high.
Make sure to breathe.
And.
That's a follow.
That's a follow.
Again, now take it back.
And forward.
Chest is high.
Make sure to pace yourselves.
Good job.
Again.
And.
Take it low.
Knees are over toes.
Heels down.
Relax.
Take it to the right.
Heels down.
Snap.
Turn it forward.
Heels.
Take it to the left.
And.
Jump low.
Now this is a rest step.
You can jump as slowly as you want.
But remember, don't just stop.
If you're really tired, walk around the room.
Make full circles with those arms.
And breathe.
Take it to the side.
Heels down.
Take it in a circle.
And.
Clap.
Forward.
Remember you learned this one on your coordination countdown?
To the right.
Take it back.
What's that?
Join us.
Here it comes.
And.
Here it comes.
Take it to the left.
Take those heels off.
Breathe.
That's it.
And.
So to breathe.
Come on, you can do it.
To the right.
To the right.
Here it goes.
And.
Two.
Three.
Four.
I can't hear you.
Six.
Seven.
That's one.
Take it up in a circle to your right.
Take a clap to the right.
Take the head with a clap.
Here it comes.
Take a step in this number.
And.
That's it.
Up.
Up.
Up.
Up.
Up.
Up.
Up.
Up.
Up.
Up.
Up.
Up.
Up.
Up.
Up.
Up.
Up.
Up.
Yeah, yeah!
Everybody loves a party
Yeah, yeah!
Canoeing, mucking, dancing down the sporky
Got on the firebox, started, now they're laughing
All the other elephants watched the way they galloped down
Not even forking like Jake did from every spot
He'll be kind of siding tonight, flying around
So take your time and jump, start running down
Do, do, do, jump, boop, boop
Do, do, do, do, jump, boop, boop
There we go!
Do, do, do, jump, boop, boop
It's the Jamba Boogie
Yeah, yeah, yeah!
Now, everybody take your pulse rate for six seconds.
Ready? Go!
Now add a zero to that number and you now know how many heartbeats you have per minute
right after you've worked out your hardest.
Ask your doctor what your pulse rate should be after a hard workout.
You then can use that number to see how well you're doing.
If your heart rate after workout is lower than the number the doctor gave you,
then you probably should be working a little bit harder.
But, if your heart rate is higher than the doctor recommends,
then you're working too hard.
Your own number should never go above the doctor's recommendation.
If you overdo it, you can seriously hurt yourself.
You might want to write down the number every day,
because as you continue to use this program,
you just may see your heart rate is getting lower and lower.
And that means your heart is getting stronger.
And the more you work out, the more changes you're going to see.
You all rested up now?
Yeah!
Great! Now it's time to concentrate on some leg work.
We're going to work our right leg.
Lift up, pulsing that foot up.
Three, two, and one.
Now, flex.
Remember not to work on a bare floor.
If you aren't lying on a carpet, put a mat or a towel underneath you.
Point and flex.
Point and flex.
Making sure that leg is real long.
That's it. Chest is high.
Again, three, and two.
Last one. Leg comes in, out.
Now, your weight should be on the elbow, and chest is open and high.
That's it.
Last three.
Good.
Two.
Last one.
Now, lift up that leg, making sure that that hand is on the bicep
and elbow is on the floor, so that you keep your hip forward.
That's it, kids. Good job.
Lift it up.
Four, three, two, and one.
Push up slow.
Make sure to breathe, and do as many as you can.
Gradually, you'll build up to do more.
Last three.
And two.
And one.
Bring those elbows down on the floor.
Lift up that right leg.
That's it. Protect that lower back.
Good work.
Again.
Use that heel.
Four, three, two, and one.
Now, extend up and down.
Small moves.
Keep that leg tight.
Three, two, and one.
Now, stretch it out.
Stretch back that left leg.
Grab ahold of it with your right arm.
Pull it in on four, making sure your chest is down.
This stretches your thigh.
That's it. Now, contractions.
This will make your spine flexible.
Good. Now, come over Indian style.
Stretch over.
Stretch those buttocks over.
Lift it up.
Chest is high, and over to the other side.
And two.
Chest is high, and over to the other side.
That's it. Chest is high.
Good work, Lila. Good girl.
Again.
Now, flex.
Did you know that the burn that you feel is blood concentrating in your muscle?
The more blood that's pumped in the muscle, the more you'll feel the burn.
Now, point and flex.
Chest is high.
Last three.
Two.
And one. Now, bring it in and out and up.
Keep that tummy tight. That supports your back.
High on that elbow.
Last four.
Now, take it into a right angle again, making sure again that hand is on the bicep.
And a one. Now, push up slow.
Again.
Breathe.
Keep those knees on the floor. Don't hurt your back.
Last three.
And one. Making sure again those elbows come down on the floor to protect that lower back.
That's it. Make sure again to keep those heads down.
Lift up with the heel.
Nice work.
Three, two, and a one. Now, straighten down and up.
Again, make sure your elbows are on the floor.
Good. Last two.
One. Straighten it out.
Now, straighten back that right leg.
Lift it up with your left arm.
Breathe in.
And out.
Once more.
Now, contractions again for that spine.
Arch that back.
Good. Take it back over. Stretch those buttocks out. Holy fair.
Boy, that feels great.
We just work out almost every muscle in our body, but it isn't a workout without a complete cool down.
The cool down is great to use after or before your favorite sport.
This is going to warm up your muscles for swimming, tennis, gymnastics, or whatever sport you choose to play.
Take it to the right.
Relax that neck.
Relax. Breathe.
Stretch over with that elbow.
Breathe.
And out.
Breathe.
Make sure to keep that hip on the floor.
Walk it out.
Nice.
Switch feet.
You know, your cool down is just as important as your warm up.
You can easily pull a muscle if it hasn't had a chance to stretch out before the workout.
And flex.
Flex it.
Nice.
And point.
Hold it.
Flex it.
Hold it there.
And point.
Flex. Point. Don't bounce.
Hold it there.
Last two.
And one.
Bring them in and out.
Stretch up there. Chest is high.
Last two.
And relax those shoulders.
Side and side. Shoulders down.
Chest is high.
And pull it over.
And take it over.
Stretch those ribcages out.
Nice work, kids.
Again.
Last time.
Good. Take it singles.
And keep your hip down.
If you want to improve your stretch, hold it there for 15 to 30 seconds.
Now walk it out in front.
Those knees stay up towards the ceiling.
And your head's up.
Now turn.
Right knee comes up to the chest.
Hold it.
Take it over to the left, making sure that right shoulder stays on the floor.
That's it.
Knee to chest. Grab a hold of that heel.
Bring that other knee up.
Extend.
Nice work. Hold it there.
And bend it again.
Hold it.
Good work.
Now point. Flex.
Again. Last three.
Two and one. Change legs.
Left knee comes to chest.
Hold it there.
Nice. Take it to the left.
Now making sure that left shoulder stays on the floor.
Bring that knee in. Hold that heel.
Bring that other knee in.
Extend it.
Bend it.
Hold it there.
And straighten it.
And point.
Hold it. Point and flex.
Point and flex. Good work.
Again.
Now stretch out those spines. Hold it there.
Make sure you don't roll back too far.
Let me stay off of your neck.
Stand up.
Roll up.
The last thing to come up is your head.
Once more.
Now that we've worked out all of our muscles,
I'm going to teach you a dance number that takes all the moves we've learned
and makes them rock. It's simple and it feels great.
Are you guys all ready?
Yeah!
Okay. Take it down. Two, three, four. Up. Two, three, four.
Walk. Two.
Front. Back. Front. Up.
One, two, three, four. Down. Two, three, four.
Four spiders.
That's it. Now to the right.
One, two, three. Touch. One, two, three. Touch.
Take it with the hands.
Again to the right. One, two, three. Touch.
One, two, three. Touch.
Hold. Two, three, four. Head roll.
Well, that was great, kids. Let's try it again with some music.
Make sure to feel that beat.
That's it. Just as high.
All right, David.
Five, six, seven, eight.
Down. Two, three, four. Up. Two, three, four.
Walk. Two. Take it back. Front. Back. Up.
Up. Two, three, four. Down.
Four spiders.
Take it to the right and point.
Again, add the arms.
Good. To the right.
All right. Hold. One, two, three, four.
Roll the head. That's super!
Now we're going to learn the second part without music.
Starting to the right. Eight steps and snap.
Three, four, five, six, seven, and eight.
Arm comes up. Right. Four walks.
Two, three, four. Walk around.
Eight, three, four, six, seven, eight.
Now this is our big finale, so remember this.
Four of these. And point, flex, point, flex.
Cross over. Again. One.
Last one. And point, flex, point, flex.
One more. That's it. To the right.
That's it. And point, flex, point, flex.
Hold it there. And one and two.
That's it. That's very good.
You all ready to start it with music and put it all together?
Here we go. Now get the beat.
That's it. Five, six, seven, eight.
Eight counts. Two, three, four, five, six, seven, eight.
Lift. Two, three, four. Walk.
Two, three, four. One, two, three, four.
Five, six, seven, eight. This is our big finale.
And. Again.
Point, flex. Cross it over.
Again. Point, flex. Cross it over.
Last one.
That was great. Are you guys all ready to put it all together now to music?
Yeah. Okay. Let's do it.
Let's feel that beat. That's it.
Five, six, seven, eight. Two, three, four. Up.
And two. Back, front, back, up.
Lift. Two, three, four. Down.
Four spiders.
Take it to the right. Point.
Now add the arms. Again.
To the right.
Hold. One, two, three, four. Head rolls.
And lift it up.
That's it.
Three, four, five, six, seven, eight. Walk it.
And roll it over.
Good.
One, two, three, four. Four spiders.
Take it to the right.
Again, add the arms.
Again.
That's it. Hold it there.
And.
Four. Six.
Last one. Now, ready?
Take it around.
Now, this is our big finale.
Flex it.
Again.
That's it.
Again.
That's it.
Dancing.
Gotta get the feeling.
Once you start dancing.
Come and join us.
We love to work out. We love to dance.
Dancing.
Dancing till we whip it all out.
Dancing.
Dancing till we work it all out.
Gotta get the feeling.
Once you start dancing.
Come and join us.
We love to work out.
We love to dance.
Dancing.
Dancing.
Dancing till we work it all out.
Work it out.
Dancing.
Dancing till we work it all out.
Dancing.
Dancing till we work it all out.
Work it out.
Dancing.
Dancing till we work it all out.
We've had a full hour of exercise, but you know, you've got to exercise regularly to get any kind of benefits.
And that's what this program is going to do for you.
I'll see you real soon. But in the meantime, keep on mousersizing.
Dancing.
Come on everybody and mousersize.
Let the music move you till you get it away.
Keep your body moving till your spirits rise.
Do it every night and day.
You can jump, you can shake it.
Do anything you make it.
Whatever you feel is right.
Come on everybody and mousersize.
Make these mousersize.
You can jump, you can shake it.
Anything you make it.
Whatever you feel is right.
Come on everybody and mousersize.
Let the music move you till you get it away.
Keep your body moving till your spirits rise.
Do it every night and day.
You can jump, you can shake it.
Anything you make it.
Whatever you feel is right.
Come on everybody and mousersize.
Make these mousersize.
You can jump, you can shake it.
Anything you make it.
Whatever you feel is right.
Come on everybody and mousersize.
Make these mousersize.