Hi, this is Debbie.
If you are over 30 and have been inactive or have any ankle, knee, or back problems,
you should have a medical checkup before starting any exercise program.
It is best to start slowly.
It's not necessary to keep up with the count.
Be comfortable doing the exercises at your own pace.
To obtain positive results, it will be necessary to stress the body.
However, overstress may result in injuries, so don't overdo it.
Each of these three sessions is a complete class.
The warm-up stretches get your heart going and help prevent muscle injuries.
The final exercises will help you cool down.
After watching the tape, rest for a few minutes before heading for your shower or bath or
wherever you're lucky enough to be going, hopefully shopping.
All of you, ladies and gentlemen watching, this is the beginning of our warm-up session.
All of the girls here are doing their own freestyle warm-up.
Shelly and I are just funning around before we all begin our first class.
Good morning, good afternoon, good evening, or whatever time of day it is that you're
watching this show.
I'm just delighted to be here with you because I never really thought I was going to do a
program like this.
But you know what happened to me?
I went out and I bought all these other tapes, which are excellent, but I found that I really
couldn't keep up with them.
Well, maybe I didn't want to keep up with them because they're really fast.
I like to do everything kind of stretched out and easy, as easy as I can for me to accomplish
what I want to do.
And particularly, you know, at this point where we have a 39 and holding, because I
was, oh, my set, I hope you like it because usually you rehearse in the gym.
But I was at MGM Studios for years in musicals, so I thought we'd just do it up sort of pink,
not brown.
So now girls, no matter what shape you are, no matter what age you are, we can still look
better.
We can feel better.
So why don't we?
Join us.
All right, we have some wonderful music.
And we're going to begin our breathing by stretching my girls.
Everybody get up.
Take your hands below.
You're going to breathe in.
You're going to breathe out.
Ready and up and breathe out.
Low out.
Breathe up.
Nice stretch.
Breathe up.
One more time.
Breathe up.
Nice.
Breathe up.
Now right arm.
We're going to reach up.
Now we're going to lift up to four and up.
And up.
One, two, three, four.
Left, two, three, four.
And one, two, left, two.
Right, two, right.
Two, left, two.
All right.
Let's double up.
Alternate.
Left and right and left.
Up to the ceiling.
Lift right up.
Up out of that waist.
Up, up, up.
Around her around her.
Shake.
Love that feeling.
pockets really keep turning.
So, so now lift up.
Up.
Up out of that waist.
And up.
And up, up, up.
Up.
And up.
Up, up, up, up, up, up, up.
Now we're going to ease the arm.
Just stretch to the right.
Nice and slow.
Up, up.
Feel that stretch.
Nice and easy.
Again.
Low and controlled.
Alright, bend forward.
To the right, right, two.
Now we're gonna go back and back.
Bend your knees to the left.
Bend, two, three, forward.
Right, two, three, four.
Now right.
Next is back.
Bend your knees though.
Bend the knees.
Body's under.
Left, two, three, four.
Now we're gonna go forward,
now we're gonna go left.
Alright, and left, two, three.
Good.
Back, two, three, four.
Right, two, three, forward.
Forward, bending the knees all the time.
Protect your back.
Nita, you love it.
Right.
You do this at Warner's every 30 years ago.
Now put your head forward.
Now put your head forward and right.
Now back, two, to the left.
Two, forward, two, right, two.
Back and left.
Forward, back.
Now we're gonna lift our shoulders up.
Both, both shoulders up.
Two, up.
Lift your shoulders.
Lift your shoulders up.
That's it, both shoulders.
Lift both shoulders.
That's it.
Now right shoulder, left shoulder, right shoulder.
You'll like this better.
It's just one at a time, Shelly.
Left, right, left, right.
Now we're gonna roll the shoulders forward
and up and back and down.
Forward, up and back.
Shelly, this is good for the boobaloo.
Back, your boobaloo.
Now reverse it.
Back and up, forward and down.
Back, tighten those butts in the back, all right?
Tighten the standing in the back.
Now we're going to squeeze our hands out.
Squeeze, release, squeeze, release, squeeze, release,
squeeze, release.
This is good for the underarms.
That's boring, I hate it.
Now we're gonna flex, flex, down.
Flex, down.
Now we're gonna take our elbows back.
Get ready, get set, and back.
Two, three, eight.
Repeat.
And one, two, three.
Now we're gonna swing our palms back.
Sixteen and three.
Back, two.
That's it.
Be sure to hold your stomach in and keep your buttocks tight.
Now we're gonna do it to the count of four.
Back elbows.
One, two, three, four.
Palms, four, two, three, four.
Elbows, four, two, three, four.
Palms back, two, three, four.
Palms, two, count.
Elbows, two, palms, two.
It's almost coming to the end.
All right, rub our necks.
Reach up there and massage those muscles out.
Jelly, rest your muscles.
Right now, rub your neck out.
Feel good.
Swing that head.
Swing your head to the right.
Now bring it forward.
Bring it to the left.
Now just relax and you think.
Okay, bring your arms to the front,
and we're gonna twist to the right.
Bend your knees.
And one, two, three, eight.
Five, six.
Now left and left.
Keep your swing controlled.
This one's for the stamina and jelly.
Eight, two, five, six, six.
Left and left.
Two, three, four, five.
Come on, now do it four times.
Four times, Jelly.
Come on, left and one.
That's it, reach out.
Four, right, two, three, four.
Four, left.
Try it this way, just two times.
One, two, one, two.
I don't do aerobatics.
What?
Aerobics, aerobics.
This is not aerobics.
This is easy.
That's it, now breathe out.
Breathe out.
Shelly, you know you're loved every minute.
That's not a bulge on my back, Shelly.
That's my mic.
All right, girls, come on now.
Just breathe up and breathe out.
Because now we're going to get down on the floor,
and we're going to do some nice stretching exercises.
All right, come on.
Now we're just going to get down.
Easy.
Sit on your side, but put your feet out in front as far as you can.
You don't have to do a big thing like this.
She hasn't had any children.
She had two, though.
Look at that.
What a drag.
Now we're going to walk forward in just a moment.
That means with your hands.
Don't take a walk and don't take a hike, Shelly.
We're going to walk in a stretch.
Right hand, reach, reach, flex, reach, reach.
Now hold.
Kind of maybe a little pulse in your body, right?
Now round over your back.
Don't try to get to the floor like those guys.
I can anyway.
Back, left.
Do that again.
Right hand, flex your toesies, feetsies.
Three, four, hold.
Little pulse.
Just try to push that back a little forward.
Round, stretch, point your toe, and walk it back.
Now go down the legs with your hand and flex your toes and down the legs.
Two, three, that's right.
Now hold.
Just hold so that you're stretching out your spine.
Now round around.
Point those toes this time.
Now come up.
Straighten all the way up and reach out and down the legs again and down.
Flex those toes.
Wonderful, good.
Hold.
Pulse a little as much as you can.
Now round.
You don't have to go all the way down because, well, I used to do that,
but now we're going to reach over to the right side slow.
Left arm up.
Nice and long stretch.
Go as far as you can.
Don't worry about trying to look whatever that loose goose is.
I can't do that.
Point the toes if you can.
Just don't strain.
Stretch it out.
Out.
Now go slowly.
Four, two, three, four, up.
One, two, three.
Repeat and again.
That's nice.
And it's to the left.
Okay, take your arms up over your head to the count of four.
Now you're going to bring your legs together, together, slowly.
Lift out your ribcage for another count of four and bend the knees.
Bend your knees a little bit, okay?
Now we're going to go forward over your knees.
Bend that back.
Don't worry.
Round the back and hold.
Bend your, flex your feet forward.
Just take those toes and pull them forward.
That's nice.
Feel that nice stretch.
Okay, down with the toes and down with the toes.
Now we're going to take our elbows back and back,
keeping your knees bent.
Four, forward, knees bent, round the back.
Take the elbows back again.
Sore, one.
Keep them even with the bust.
Keep your knees bent.
Very important to go over knees bent, pointed toes.
Now we do to a count of two.
And one, two, knees bent over one, two, and back.
Forward.
That's it.
Down again.
Now this is wonderful for your calves, your back.
And now take your feet and pull them to you.
And forward to you.
And forward.
It's called flex, but...
Bring it up.
Point, now flex, point, flex, and point.
Get ready to alternate feet.
You can have anything to matter with your back when you start it.
You will love it.
I like it.
Hold on.
This is the perfect thing for a bad back because you're keeping it nice and loose.
Single.
Walk it out.
See, walk, walk.
Perfect.
Stretch it out.
Walk it home.
Shake it out, shake it out.
Shake it out.
Shake the calves.
This is good.
This is stretched.
Shake them out, shake them out, girls.
Now we're going to do some leg lifts.
We're going to get over on our side.
Just swing around.
Nice and easy.
Get on that hip, but lean a little forward on this fatty part of your leg.
And bend the underneath leg.
Can you see that?
Stay up on your shoulder.
Lift out of your rib cage because you don't want to slip down like that.
That hurts your shoulder.
Now you're going to lift this leg, and we're going to go now and point.
Two, three, four, rest, rest.
Two.
This is going to do the easy way.
Lift now.
One, two, three, four, rest.
If you feel up to it, don't take the rest.
Keep lifting.
Flex.
Two.
If you feel you need a rest, then rest and join in when ready.
And flex.
Warner Brothers, that was a 19.
Rest.
Two.
Come.
Now we'll go to point.
Two.
And flex.
Two.
Point.
Two.
Flex.
Two.
Point.
Two.
This is great for your upper thigh and hip.
Now rest.
Two.
Three.
Let's go to the chest.
Lift through.
I see this on the Draggy Reason Show, Debbie.
Did you do this in the June Tailor's?
Yeah.
All right.
Let's get this.
I can do this with a motel in the mouth.
Come on now, drop this leg over to the front.
Come on, push it up.
Shelly, you were never in Dallas.
Debbie did Dallas.
Straighten this leg, all right?
We're going to lift the inner thigh.
Stay up out of your rib coach.
Shall we try it?
Now lift the bottom leg.
One.
Two.
Three.
Four.
And rest.
Two.
Three.
Point again.
And lift.
One.
You'll feel good.
You'll feel sad.
This is the lousiest exercise I ever had.
All right.
Point.
Two.
Oh, flex.
Flex.
I'm sorry.
Oh, shit.
Three.
You're the only blonde in Marlon Brown who ever went with.
Now three.
Four.
Rest.
How many girls here slept with Howard Hughes?
Three.
Four.
Point.
Flex.
And rest.
You're not doing great actions.
Shelly, come on now.
You're not trying.
Come on, Shelly.
Flex.
That's what hurts.
My left bum hurts.
Debbie, if you're making me laugh, then we're going to come up.
She makes me laugh.
I'm going to come up.
She makes me laugh.
All right, sit up.
On the other side, girls.
Come on now.
Are your bulges supposed to hurt?
Your bulges are supposed to hurt.
Lift in your ribcage.
Bend this bottom leg.
Straighten here.
We're going to lift for four counts and rest for four counts.
Lift and rest.
Lift.
One.
Two.
Keep your ribcage up.
Rest.
Down.
Two.
Three.
Come on, lift it up.
And point.
One.
Two.
Doesn't matter how high.
That's not important.
And rest.
Two.
Flex your foot.
Flex.
Come on, Shelly.
Flex.
Get that up there.
Up.
Flex.
Rest.
Rita, don't you love this?
I do.
Okay, now.
Two.
Doobie, doobie.
Rest.
Two.
I know this seems easy, so if any of you want to keep going, you can do it.
Okay, now.
One.
Two.
Three.
One.
Two.
Three.
One.
Two.
Three.
And rest.
That's right.
Again, we're going to point.
Point.
Two.
Flex.
Two.
And rest.
Now, we're going to lift the knee to the chest.
And lift.
Back.
Lift.
Back.
Lift.
Stay high.
Up.
And rest.
Good.
And rest.
Good.
And rest.
Stay high up on your chest.
Again, lift, up, lift, up, lift, up, lift.
Now lay your leg over in front of you.
Straighten the bottom leg.
And you're going to try to lift the bottom foot here.
So lift, lift.
Very tiny lifts.
Very tiny, tiny.
You can rest.
Those that want to go on can.
Point, lift, point, lift, four, rest, down, two.
Now flex your foot and lift.
You're trying to lift the muscle right in here.
All right, rest, two.
Stay up high in your ribs.
Point, lift, flex, down, two, three.
Now point, point, two, and flex, two.
Rest, one, two.
Stay over that leg.
Point, two, flex, two, and rest, two.
That's it.
Now you can rest it up.
Shake out, shake out, shake out, shake out.
All right.
I'm going to demonstrate this one.
We're going to go over on our backs, ladies.
We're going to do what I call a baby sit up.
All right, you push that back right against the floor,
please, in case you have a bad back.
All right?
And then we're going to count.
And we're going to inhale.
Tucking in the stomach, we're going
to exhale on our way up to a count of four.
We're going to hold for eight and let out
a little bitty breath so that you don't pass out on me.
And then down for a count of four.
Let me show you, OK?
We're going to go tucking in and exhaling up is one, two, three,
four.
Hold, one, two.
Eight, down, two, three, four.
Great exercise if you're in labor.
That's all we have to do.
Have you got it?
Come on now.
Shelly, you'll love this.
Get ready.
Here we go.
Preparation.
All right, get your hands on those legs.
Here we go.
And up, two, three, four.
Hold.
Breathe.
And down, two, three, four.
Up again.
Up.
Pull that stomach in now.
Breathe out.
Down and up, two, three, four.
Hold, two.
Seven, down, two.
One more time.
And up.
Keep your back nice and flat.
Keep that back down.
That's it.
Lowering out.
Put your hands behind your head now.
And lift, two, three, four, five, six, seven, eight.
Now hold, two, three, four, five.
Pull in that stomach.
Seven, eight.
Hold, two, three, four.
The count of 16, seven, eight.
Now down, two, three, four.
Come on, just try that again.
Up for the count of eight.
And lift, up.
Eight, pulse, two, three.
Pull in that stomach.
Four, breathe.
Four, four, four.
Come on, girls.
Come on.
This is not easy.
Down, but you'll be gorgeous.
Now put your feet down.
Lift your head up, two, three, four, five, six,
seven, and hold.
And pulse, 16, four, five.
Breathe out.
Pha, pha, pha, pha, pha, pha.
Come on, girls.
We can do it.
And back.
Yay.
Another one.
Come on now, girls.
Push your spine back.
Come on, lift that head.
Push your back down now.
Don't strain your back.
Push that back to the floor.
Pulse, pulse, pulse, pulse, pulse.
That's it.
Come on.
One more.
Whoa, whoa.
Whoo.
Pha, pha.
Ah.
Down.
Oh, my lord.
That's hard.
Now pull your knees to your chest for the next exercise.
Knees up.
And relax.
Bring your knees down.
And we're going to do slight pelvic lifts.
Lift and lift.
And lift just slight.
Keep your back down.
And up.
A little pelvic lift.
Now keep the stomach muscles pulled in during this whole
exercise.
It's just an old sort of lift.
Just a pelvic lift, not high.
Now we're going to double it up.
All right?
Just double on that.
One, two, like a pulse, two, pulse, two.
It's squeeze.
Squeeze the legs.
Squeeze the outer edge.
Squeeze, squeeze, squeeze, squeeze, again.
Squeeze, squeeze, squeeze.
Yeah.
Ah.
This is awful.
And it's very good for it.
A little more.
That's almost it now.
Squeeze, squeeze, squeeze.
Get ready to swing your hips side to side.
Now swing to the side and left.
Right and left.
Don't lift up high.
Swing it to try to get this one little area of fat.
La, da, da.
La, da, da, da, da, da.
Sing it out, Terry.
La, da, da.
Make sure you keep squeezing the buttocks while you swing
from side to side.
Now go.
Squeeze the legs in.
Squeeze in.
Knees in.
In.
Thrust in.
Resist.
Now double, double, double in.
Double in.
Double, double, press.
Keep your stomach in.
You got to keep that back down.
That's what's hard to remember.
Now walk your feet in and lower your back down and lift the
pelvic up and down.
Up.
Down.
Up.
Down.
Up.
Tighten.
Squeeze in here.
Squeeze here.
Squeeze.
Squeeze the buttocks if that's what it is.
Squeeze.
Now double.
Double.
Tighten.
Keep your back down.
Tighten.
We're almost through, we're almost through, yeah.
Tighten it.
Tighten it, tighten it, tighten it, oh, cheers!
Yeah, one more, keep trying, and tighten it, and tighten it.
Oh, if I'd known this years ago,
I could have still been married.
Oh!
Hey, girls, you did it!
Oh!
You're all wonderful, y'all, terrific, terrific!
You did a good job.
If you're ready for more,
the next class comes up on the tape in just a few seconds.
Remember, there are three classes on this cassette.
This was an easy class.
But that's just a squeeze.
Oh, no!
This was an easy class.
Okay, guys and gals,
when you're ready for a more advanced class,
combine this next session with the third session, okay?
All right, legs apart, legs apart, ladies.
One, two, three, four, five, six, seven, eight, nine, ten.
Okay?
All right, legs apart, legs apart, ladies.
Toes straight, relax.
That's the music, I love it.
We're gonna just reach up,
and we're gonna breathe with both hands, all right?
Both arms, rather.
Are you in the mood?
Here we go.
And breathe in, and lift up, breathe out.
Make sure you breathe in.
We're gonna do this three times.
One more time.
Breathe in, reach up to the sky.
Breathe out.
Now take your right hand, slow reach.
And one, two, three, four.
And left, two.
Reach up, and again.
Two, three, four.
And up, two, three, four.
One, two, pulse.
One, two, count.
One, two.
Now we go single.
Up, up, up, up.
Stretch up out of the rib cage.
Ba-ba-da.
Five, six, seven, eight.
Now over-stretch, and dropping that right arm.
And now back up.
And left, nice and slow and easy.
And up, again, over right.
Do all these stretches slowly.
Don't force.
Oh, I like this part.
Because it's easy.
Now we're gonna bend forward and over your knees.
One, four, count.
And to the right.
One, two, three, stretch it out.
Back, back.
Tushy under.
To the left.
And again to the front, please.
And one, keep those knees bent.
Remember, keeping the knees bent will protect your back.
Left.
Now we're gonna go to the left.
But we go forward, two, three, now left.
Stretch that side and back.
Stomachs in to the right.
One, two, again, forward.
Knees bent.
Relax your back.
We're not trying to become a dancer here, you know.
We're just trying to get our bodies in shape.
Which is not easy.
Drop your head front and go to the side.
Go to the back.
Go to the left.
Front, one, two, right, two, back.
Left, two, front, two.
Now reverse it and go front, two, and left, two.
Lift your arms down.
Arms, both shoulders up.
Four, eight.
Now right shoulder, right, and now left.
Left and right and left and right and left and right.
Now we're gonna pull forward.
Pull, roll, and down.
And front, up, back, down.
Front, up, back, down.
One more and then we reverse.
Go back and back and up.
Forward and down and back.
Up and forward and down and back.
Oh, I'm warming you up.
Now hands squeeze.
I like the music for this.
Squeeze, release, squeeze, release, squeeze, release.
Oh well, are we together or are we opposite?
Flex, down, flex, down, flex.
This is very good for under your arms.
I could use anything good for under my arms.
Spray.
Now we're gonna do elbows back, elbows back.
Two, eight, do eight times.
Now eight more.
Keep those stomachs tight.
Six, seven, eight, one, two, three, four, five.
Now we're gonna do elbows back to four.
And one, two, three, four.
Palms back, two, three, again.
Elbows, two, three, four.
Palms back, two, three, four.
Two counts and two back.
And two and back.
I'm starting to hate this one, let's say this.
Now that was perfect.
Now just rub, rub up.
Take your palms and rub it up.
Swing your head forward, swing it to the side.
Swing it to the front, to the side.
Down, stretch that out.
So you don't have it all, it's gonna look caught up.
Now put your hands in front of you and we're gonna swing to the right.
Bend your knees to the right.
And one, eight times, three, four, five, six.
Now go left and left, two, three.
You twist, that's right, nice for the waist.
And repeat, one, two, three, four.
And no one's groaning, what's happening here?
Are you in great shape?
Now we do it four counts, four to the right.
Step left.
All right, repeat, keep those knees bent.
Lift the rib cage up and back.
Now we're gonna go two times, one to left, two, and right.
Almost through, girls.
Thank God.
All right, where's my mother?
Why wasn't I born rich instead of so beautiful?
All right, breathe out, breathe down.
Inhale, stretch it out, stretch it out, stretch it out,
shake it out, shake it out.
It may just sweat a little bit.
Forever onward, girls.
Nice music.
We wanna keep these bodies in shape so we roll down.
We're gonna go on the floor.
Put your hands, sit down.
We're gonna go to our backs, all right?
Pressing your back into the floor, head flat down.
Palms out and we're gonna roll our hips.
Keep your feet on the floor, half counts to the right and up,
to the left and up, to the right.
Feet on the floor, to the right and up.
This is nice and easy.
Not hard.
Now lift your toes.
Lift your toes to the right and up.
Da-da, da-da.
Virginia, sing out, Virginia.
You know.
Da-da, da-da.
La-dee-da-da-da-da-da-da.
This is so good for your waist.
I can't stand.
Now get up on your elbows and extend and out and duck your tummy
and change.
Right.
Ducking your stomach.
Double up now.
And right and double.
Now rest.
Go back.
Pull in those knees to the El Buburinos, stretching the back.
Now we're getting up on to the left hip and you're gonna stretch out
your right arm and you're gonna kick forward and put the right arm back.
Up, swing, through.
Swing, through.
Back.
Stretch out.
You don't have to get it high.
Work on the hip.
Now we're gonna turn to the other side.
Now you're on the right hip, bending your right knee, reaching out.
Now we kick forward.
Each side.
Now go on your back.
And we're going to put your feet and arms out and we kick all over.
And it's up and across.
Up, repeat.
Right leg.
Up and across.
Repeat.
Down.
Two more.
And across.
Don't try to get it high.
It's not important.
I couldn't if I tried.
Now we're going to the left leg.
And left, across, up, down.
And two.
Across.
Up, down.
You can just lift it to here if you like and go across if it's too hard.
That's it.
Now we're gonna do hip rolls to the right hip.
Up and left.
And up.
Right.
Up.
Keep your feet on the floor.
For some that can, for your back.
It doesn't really matter.
Keep them up.
Put them down.
I don't care.
Now we're gonna double it.
Right, up, left.
Up, right, up.
I have my feet up.
Feels better to me.
Now if you want to keep them down, you can.
But I think up is better, right Terry?
What do you think?
Easier.
Easier up?
Okay.
Now pull your knees in and sit up.
Coming forward.
Now we're gonna roll our, come side to side.
We roll and roll and roll and roll and roll.
You know what this is good for.
Now left arm up.
Left and right and left and right and left.
And right, left, right, now.
To your knee, your leg.
Knee up, knee up, knee up.
Good, good, good.
Hey you.
You know I hate this.
Alright.
Good girls.
One more.
Here you go.
Now we're gonna shake it out.
Shake it out.
Breathe up and breathe down.
I know, shake it all around.
Okay, we've shaken it out.
Shaking it out.
Now girls we're gonna go over onto the floor.
On your left side.
Bend your left leg underneath you.
Lift your rib cage up high on this elbow.
You're gonna lift your leg and point your toe.
Eight to sixteen times.
We'll see how we can stand it.
Ready for here.
Lift.
Two, think of squeezing.
Four, five.
Don't have to get it high, you know what I mean?
I like to get high.
Make sure that you stretch that leg out and feel it all the way up into the buttocks.
Now flex it.
Flex.
Just lift.
Lift.
It's right for your back of your leg.
You'll look terrific in those bathing suits.
What legs, what legs?
Try, try.
Alright.
Flex.
Point.
Two.
Flex.
Two.
Point.
Two.
Flex.
Two.
Ah!
It's about time to change this one.
Let's change it.
Let's go forward with that knee.
Forward.
That feels good.
Wah!
Breathe out.
Wah!
Breathe out.
Woo!
Wah!
Breathe out.
Now we're going to take the knee and lay it over to the front.
Straighten your left leg.
And we're going to lift the inner upper muscle here.
Lift.
Are you ready?
You can put your finger right here and then you'll know.
This is going to keep all that flap from being flabby.
Two.
Point.
Eight.
One.
Two.
Three.
Four.
Think of lifting from the inner side.
Flex and flex.
Flex.
Up, up, up.
Try to keep your rib cage up.
Don't sink in the shoulder.
Oh, I don't like this one.
Ay, vey.
Vey is me air.
Ah!
Alright.
Now, point, point.
Flex, flex.
Point, point.
Flex, flex.
Oh!
Ah!
I hate the exercise.
But we have to, girls.
We have to.
We don't want to look amiss.
Okay.
Now we're going to go to the other side.
Sit up and release your spine a little.
Alright, girls.
Oh!
Alright.
Now over to the right-hand side.
And we're going to repeat exactly what we did.
Bend your right leg under.
Point.
Get up.
Lift.
One, two.
Just small pulses.
No big deal, you know what I mean?
We're not in the Rockettes, are we?
Glenda was in the Rockettes.
Glenda has seven children.
Can you stand it?
Now we're going to flex, flex.
Look at her stomach.
Seven children, twins.
Glenda.
She looks fabulous.
I want to look like Glenda.
That's why I'm doing this program.
I want to do it.
I want to look good again.
Now let's point.
Now that's Glenda in the blue.
Oh.
Point.
Flex.
Ah, this hurts.
This hurts.
Two.
But we have to do it.
This really will get those hips down
and make your legs look marvelous.
Now release.
Release.
Oh, that feels good, doesn't it?
Don't sink down in that shoulder.
Keep that rib cage high.
All right?
Now we're going to drop that knee forward.
Drop it forward.
Straighten the left leg.
And think of lifting the inner thigh.
Lift, lift, lift.
Just baby lifts, but it's like isolation.
Think of the inner thigh.
Lift, not high.
Tighten, tighten in there.
Tighten.
Right there.
See?
Tighten.
Now we're going to flex and flex.
Now this is harder.
Harder.
And it hurts in here.
It hurts everywhere.
Ah.
Lift, lift.
Now we're going to point to and flex to in just a minute.
Are you ready?
Get set.
Point.
Two.
Oh, stay up high, Debbie.
Point.
Two.
Flex.
Two.
Point.
Two.
Flex.
Two.
Oh, this is not my favorite.
This is not my favorite.
Is it over yet?
It's over.
Ah.
All right, girls.
Come on, we're not through.
Swing around.
And we're going on the back.
Bend those knees.
Push the spine into the floor.
Tighten that tummy.
We're going to do tummy sit-ups, tummy tuckers or something like that.
Lift.
Let your air out.
And lift.
After one push.
And pull.
Release down to four.
And up.
Two.
Three.
And up.
Pull.
Let your air out.
Pull.
And release.
Again.
Up, two, three, four.
And pull.
Push that spine down.
Stomach in.
Easiest, garnet.
And we're going to do triceps, triceps up.
Stomach in.
Easier said than done, I know.
Down. Up.
Pull. Air out. Breathe out.
Down. Hands behind your head.
Lift. Push the spine in the floor.
Little breathe out.
Short breaths like blowing out a candle.
As you squeeze those stomach muscles.
That's good.
They get you going.
Now relax.
Go back. Now try it again.
One. Two. Three. Four.
Push the spine into the floor.
Around.
Little pulses.
Air. Breathe. Breathe. Breathe.
Release. Hwa. Hwa. Hwa.
Go out. Hwa.
Now relax back.
Now straighten your legs.
And lift your head with your hands.
Hold.
Hold. Breathe out.
Hwa. Hwa. Hwa. Hwa. Hwa.
Now this is a good one.
I'm going to be sick, but it's good.
Sit back.
Hwa.
Up again.
Up.
Now pulse. One.
Push that spine against the floor.
Hwa. Hwa.
Come on girls. You can do it.
If I can do it, you can do it.
There.
Young or old, it doesn't matter, you know.
The stomach is still the same.
Oh, this hurts.
Go back.
All right.
Now pull your knees in.
And relax your spine.
Jada, jada, jada.
I love it.
Relax. Put your feet back on the floor.
We're going to do some butt tucks.
Lift. Lift. Squeeze is it.
Squeeze in here.
Just the pelvic. Don't lift the back.
Don't do that. Just lift here.
Pelvic swing.
One more. That's it.
Lift.
Y'all surviving here?
Yes. Amazing.
Keep the lower back on the floor.
And squeeze inside your cheeks.
Let's try double up. Double.
Lift. And lift. Lift.
That's it. Lift. Tuck. Tuck.
Tuck. It's just a tuck. A squeeze.
A squeeze. Squeeze. Squeeze.
Squeeze. One more. Come on.
Come on. Squeeze. Squeeze.
We can do this. It's the best one for us.
I hate it. I hate it.
Oh. My mother loves me.
Alright.
Let's swing to the right.
Let's swing. Swing. Swing. Lift.
Lift. Lift.
Lift. Right. Left.
Right. Left.
Right. Swing.
It's boy right in here. The fat right here.
Not supposed to have that fat.
Again. Swing.
Swing. Swing. Swing.
Good. Lift. Lift.
Lift. Lift.
Now we're going to our knees
and in and out.
Squeeze. Out.
Try to keep your back
on the floor.
Squeeze. Out. Squeeze.
And double. Double.
Squeeze in. Squeeze in. Squeeze in.
Good. Squeeze in. Squeeze in.
Keeping the back
down on the floor.
Good. Good. Now walk
the feet in together.
Squeeze. Walking in.
Back to the floor.
Pelvic lift. Down.
Up.
And down.
Up. Down.
Up.
And down. Now double time
squeeze. Double time.
Double. Double. Double.
Double. Double. Keeping your knees
together. Double. Double.
Double. Come on now.
Double. Double. Almost home.
Double.
That it girl.
Drop the body in there.
That's good. That's good.
And relax. Alright. Alright.
Let's sit up. Sit up.
Come on. Sit up girls.
This is your chance to rest a minute. I'm going to
explain to everybody that magically
in front of us through television
happen to be two weights.
Right here.
These are Debbie Reynolds weights. But you can
use a can of beans or
whatever you like.
Bag of beans.
I'm full of beans.
If you find using weights too difficult
you just do these exercises with a clenched
fist. Get your weights.
And we're going to lift up
and down. Up and down.
This is for
our bust
to a bust picker
up or shall we call it.
Or a bust builder
up or
if you have biceps
you can tuck in your tummy
and your buttocks nice and tight.
Nice and tight.
Keep your elbows by your
waist.
This is not hard so far.
Sit down. Release
one weight. Cross your
legs if you can.
And you're out.
Out.
Out. I
hold my legs because it keeps my balance
better.
And also you can hold
this section of your shoulder.
Don't lift too high.
This will get rid of all of this fat
in the back of your arm.
Not that we have it but
just in case it's hanging around.
Now we're going to go to the other hand.
Out. In.
Tighten. In.
That's it. Like a pendulum.
Like a clock.
Not too high.
Try to tighten
as you reach out.
You tighten.
That's it.
Now those of you that
had to, I hope you did
stop. This is for when
we get a little better. Now we're going to go
above our head
and we lift.
And lift.
And lift with this.
Tricep.
I mean not that
I knew that years ago but that's what this
thing is, a tricep.
Up and lift.
Hold this so it doesn't move.
Try holding. Those that are
beginners, now you stop. Okay, stop.
The rest of us that like pain
I think we'll keep going.
Ugh! Alright, let's try
the other hand.
Alright now, getting ready to lift.
Go up.
Down. Lift.
Down. Up.
Down. Good.
Lift.
See it's between your thumb
and your first finger.
See that? Try to sit up straight.
Keep your neck not tight
because it hurts. This hurts.
Ugh! Lift.
Lift.
And lift. Ugh!
Alright.
And relax. Now we're going to go on our backs.
Picking up both
barbells.
Now lay flat on your back, arms straight
down by your sides.
Keep your stomach tight and your
back on the floor.
Lift and up. Two, three.
And back.
Two.
Up.
Lift from the
tricep. Lift.
Keep your back down to the ground.
Lift.
And lift.
Breathe. Don't forget to breathe.
Release that air.
This is wonderful
for your bust, for your upper
whole upper torso.
It's fabulous. Take your arms
out. Out.
Now we're going to do
our...are we
all together girls?
Okay we're going to go...oh, knees bent.
And I'm sorry. Pelvic forward.
Now we'll go
out, two, three,
four, and up.
Two, three,
four. Out.
Two, three, four.
Lift. Up. Two,
three, four.
Out. Two,
three. Good, good.
Lift. Two, three.
To the sky.
Stretch out.
Lift.
Two, three,
four. Out.
Two.
Alright.
Do you feel it?
Keep breathing though.
Keep that
back against the floor.
Alright, barbells down.
Pull your legs in.
Release your back.
Alright. That wasn't
too hard but...
Good work everybody.
Class three coming right up.
Thank you. Thank you.
I was heavy when I came into this session.
I have to go.
Pow!
My tmesha!
That's my
warm up.
Alright, I'll do it.
Look how she's doing. Do you believe that?
Alright, girls.
Well, we're not through yet. We have to keep going
because we've got to get these figures back in shape.
Mine's already out of shape.
We can do it.
Now lift our arms up.
Breathe in. Breathe out.
Tuck under your, you know what.
Breathe out.
Tuck.
Breathe out.
Tuck.
Breathe out.
Rosary, I can hear you breathing.
And out.
Now we're going to reach right hand up.
Slow. Two, three.
Up and left.
Two, three. And up and right.
Two, three. Reach.
Right.
Now right.
Pulse. Two. Left.
Two. Right.
Two. Try to straighten the arm.
Keeping it by the ear.
That's it now.
Go to one.
Reach. Reach. Reach.
This isn't too hard yet.
I hate it, but it's not too hard yet.
Alright.
Now go to the right.
Grabbing your wrist.
Oh.
Straighten up.
Two. Here you go. Now.
Left. Two.
Let's tuck the stomach in. Up. Two.
Keep your arms back.
By your ear.
And up.
The pain is heaven.
You know you love it.
Stand over. Bend your knees.
Pulse to the left.
Now back.
Tushy under.
Three. Left.
Pulse. Again.
Forward.
Keep your knees bent.
Might hurt your back if you don't.
Bend.
To the left.
Forward.
Now we're gonna go left.
And back. And back.
Two. Three.
I'm standing like I'm your mom.
You have to bend your back.
You know I had more fun
than this when I was younger. I don't know what happened.
Ah! My whole body
is gone.
Okay. Let's rest.
Head forward. To the right.
Back. Two. And left.
Two. Forward. Two.
Right. Two.
Back. And left.
Two. Down. Now we're gonna go left.
Back. Right.
Forward.
Left.
Lift your shoulders. Up.
Two. Three.
Up.
Again. Up.
Two. Three.
Now right shoulder.
And left. Alternate.
Down. Right.
I skipped a beat.
It's okay.
Now we're gonna
rotate forward and up
and back and down.
And forward and up.
This is good for the
moverinos they say.
Who said that?
Now go back
and reverse. Forward. Down
and out and back and off.
Down and out.
Down and out is how I was a few years
ago. Now we're gonna
squeeze. Squeeze and
release. Squeeze. Release.
Squeeze. Release. Good for arthritis
and your little fingers. This is
really very good. Again.
Flex and down.
Flex. Down.
Flex. Down. Flex. Down.
This. This.
Reduces your wrist.
On set. Eight counts.
Three. Four.
We're gonna do it sixteen.
It'll hurt more.
Sixteen. Back.
On set.
Six. Seven.
Eight. That's a nine.
We're gonna do this. You count.
Now we're gonna do four.
Four. One. Elbows.
Three. Four. Back.
One. Two. Three. Elbows.
Back. Keep them the breast
high. And palms.
Two. Three. Now
two. One. Elbows. Two.
Back. Two. Elbows. Back.
Two. Palms. Two.
And back.
I think I
had this.
Just rest our shoulders. Put your fingers on the
arm. Grab those
muscles. It feels good.
Drop your head forward. Swing it to the right.
You can swing it anywhere you want.
This is called ad-lib.
Now you can just rest.
I like that.
Now let's get ready with our arms
forward. We're gonna twist to the
right. Eight
counts. And one. Two.
Three. Four.
Five. Six. Now left.
And one. Two.
Three. Four. Five.
Six. And
eight.
Five.
This is good. More, more, more, more, more.
Left. Now we're gonna
go for four.
You're getting off easy now.
One. Two. Three.
Four. Left. Two.
Three. Again. Right.
Two. Three. Four.
Left. Two. Three.
Now go for two. One.
Two. Left. One. Two. Right.
One. Two. So almost there.
It's almost over. I can't wait.
I can't wait.
Is this heaven? Pretty
soon. Now take a deep breath.
Breathe in.
Breathe out. Breathe
in. Breathe out.
No,
it wasn't that simple. It wasn't that
simple. Cut. Cut.
Cut. Cut. You're still there.
Now we're gonna start it again, right?
You haven't gone anywhere. We're gonna do a lunge forward,
breathing in. And breathing
out. Both
legs. Ready girls? Right leg first.
Breathing in.
Lunge. Squeeze the buttocks. Back.
Lunge. Bring in. Breathe in.
Breathe out. Right foot forward.
And we're going to walk in
place slowly. One. Two.
Three. Four.
Heels down.
One. Two.
Three. Four.
Five. Six. Seven.
Now we're doubling up. Double. Double.
Swing those arms.
Relax.
Three. Four. One.
Forward.
Boogie.
Backward. I used to do
this at the slavia.
In place.
Six.
Seven. Breathe.
One. One.
Kick and kick and kick
and kick. Forward.
Kick. Kick. Now we're gonna go
to the right and kick. Kick.
I've never turned my
head. Go left
and JP is standing
right there.
Cheek to cheek.
Now this is starting to
breathe. Now we're gonna twist. Knees
to the left. Eight
times. Twist.
Then jog in place.
Now in place.
In place. Now we're gonna twist to the right.
Ready to twist to the
right. And twist.
Twist. Twist. Twist.
Good for the waist.
Now forward. Walk. Walk.
Walk. Walk. Now
we're gonna do. Now prance
forward eight.
Now prance back eight.
This will get you going,
dress.
We're going to bed right after
this. Walk.
Strap. Touch. Back.
Walk. And touch.
Forward.
Touch. Back.
Touch. Now
we're gonna stretch the right.
Fretch your right leg. Bending over
slow. Nice stretch.
Up. Two. Three.
Left. Over.
Stretch. Get out of that hip socket.
Look at how far she's
over. I'll never get down that far.
Two. Nobody gets as low as JP.
Go to the floor. Go to the floor
girls. Go to the floor.
Now get ready we're going to relax your back.
And we're gonna lift our leg. This way.
A little doggy lift.
Lifting your knee. Eight.
On each side.
Everybody ready?
To the floor.
And have. Lift.
Down. Two. And
three. Four.
Breathe out. One.
Six. Seven.
Get ready.
And left. Lift.
Lift your knee.
Four.
Five.
Six. Now we're going to extend
on the right.
Go lift. Extend.
Back and down.
Lift. Extend. Back and down.
Three.
That's three. Four.
Now we're gonna go to the left. To the left.
Now lift. Extend. Back.
Down. I'm turning
the angle.
But we have to do this
girls. Look how good our legs are gonna look.
Alright. Two times.
Lift. Extend. Up.
One more on this side.
Now left leg.
Lift. Out. Back.
Down. Lift. That hurts doesn't it?
Alright let's rest.
Just
in time.
Just in time.
Alright girls. This one's easy. This one's easy.
Now just extend your right leg
back. We're gonna lift.
Just
tighten your butt.
Two. Three.
Four. Five.
Now we're gonna flex down.
And flex. Two.
Up. Three. Four.
Six. Seven. Eight.
Nine. Ten.
Just sixteen.
Fourteen. That's it. Now we're gonna do
point two. Flex.
Two. Point.
Two. Flex. Two.
Point. Two. Flex.
Two. Just make it a little more.
Help.
Hold it. Oh my lord.
Oh my lord.
If I only had a
hip record I wouldn't have to do this.
Extend your legs.
And up.
Two. Three. Four.
Six. Seven.
Eight. And eight more. Two.
Three.
Six. Seven.
Flex. And flex. Two.
Three. Four. Five.
Six. Three. Three.
One. One. One. Oh my lord.
Are we doing this for
our love life? Point two.
Flex two.
Point two.
Flex two. Point two.
Flex two.
Flex.
Now we're gonna rest.
As soon as you get to rest and ease on down.
Ease on back.
That's our favorite word, isn't it?
Now let me show you what a new baby
push up's it's called.
Put your hands in.
Now go on over.
Now we're gonna bend your chin down.
Don't arch your back.
Keep it nice and straight. Chin down.
Three. Four.
And push. Up. Two. Three.
Four. And down.
Two. Three. Four.
Down. Chin.
Push up.
Feel that in your arms.
And down. Two.
Sit back. Sit back.
And that's it. Oh my goodness.
Oh.
Didn't that make you
spritz? Such a spritz.
That's good for you.
Now we're gonna
just sit over on your left buttocks
extending your right leg.
For those of you that can't just keep your leg right out here.
You can bend your knee if you have a bad back.
So don't worry. We're gonna stretch
over to the right leg. Very slowly
and nice. This is to stretch us out
as best we can. Ready?
Just let the music
go by nice and easy and lift
your left arm and
over. Two.
Three.
And up. And change legs.
And
stretch. Up.
Over.
Nice and easy.
And now out.
Legs out.
We're gonna walk forward.
Right hand. And flex legs.
Two.
Three. And hold.
Hold. Pulling in your stomach.
Small pulses if you can.
Point your toe.
Binge it back. And go over
as far as you can.
Come up and walk back.
Two. Again.
Flex your toes. Your feet.
Right hand. Left hand. Feet.
Pretty feet.
Smelly feet.
Hey! Oh, is that your
leotard? Round it
for a pointy toe.
Round back doesn't matter.
And back.
Two. Straight leg.
Hands down your legs. And flex.
One. Two. Nice
and loose and easy. Now out.
And hold.
Pushing. Pulsing.
Pulsing forward. Trying to get rid of that stomach.
Now hunch over. Point.
Stretch the back.
And up. One.
Two. That's nice. Lift up out of your
ribcage. Flex. Hands down.
Da da da.
Dion. Don't just sing when
you sweat.
No.
Point.
Round
over.
And up. Two.
Lift out of your cage. Now we're going
to reach. Reach to the
right. Slow.
Bending. Waist.
Stretch that
waist. Stretch.
Stretch up.
Left.
Do the best you can.
Don't worry if you can't get just stretching in here.
This is the important thing.
Nice and easy.
One. Two.
Three. Four.
And over.
Two.
Three.
Four.
One.
Two.
Now we're going to lift our
arms up.
Up. Breathing in.
Up. Now bring your feet in
together. Lift out of your ribcage.
Nice and relaxed.
Ha ha ha.
Lift up. Hold. Lift your ribcage
up three. Now we're going forward.
Over.
Bend your knees. Bend Joe's knees.
Bend those knees. And flex your toes.
Two.
Three. Four.
Five.
Six. Pulling on your toes so you can stretch
the back of those legs.
Nice. Now point the feet and do
eight more. Keep breathing.
Point.
Now
four back. Your arms back.
Three.
Four. Over and point.
Just round it back. Don't try
to straighten it again. Repeat.
Elbows back. Two.
Bust high.
And point.
Nice round back.
Don't try to straighten it. Two back.
Elbows. Two.
Forward point.
Bend knees. Keep your knees
bent. And you want to hurt your back.
And forward. Forward.
Bend.
Back. Forward.
That's nice. That's
boobs to the knees.
Ha ha.
Now flex.
Point. Flex.
Point.
Flex. Point.
Now take your right foot
back. Push back.
Three. Four.
Change. Left.
And right.
Go back.
Left back.
Right.
Back.
And you know
you made me
in a wheel.
Oh oh oh oh oh.
Now we're gonna do
one. One.
One.
Close forward.
Love you.
Ha ha ha.
We love you.
Ha ha ha.
My leotard is melting.
Alright, now we're gonna do some
nice exercises for your legs.
Get over there on your
left side. Bend that
left leg back.
Stay up high on the rib cage.
You're gonna get a nice stretch.
Now we're gonna work this thigh. Ready?
We're gonna lift. Point toe. And lift.
Two. Three.
Four.
Five. Don't do it high.
Just nice and easy to work in here.
Two.
Three. Four. We're gonna do
sixteen. Six.
That's eight. Now flex.
One. Two.
Three. Four. Working in here.
Stay over this leg.
Keep going.
Now we're gonna
point.
And then flex.
And point.
Flex. Two.
And point. Two.
Flex. Two.
Point. Two.
Keep your ribs up.
And point. I've had it.
Let's go.
Knee forward. And down.
Forward. Straight.
To the chest.
It's called pain.
We're doing
eight of these.
That's it.
Now we're going to drop
your right leg forward.
Straighten your left leg.
And you can feel
the inner muscle.
Start to lift. Straight.
The inner muscle.
Ready? All together.
And lift. Point. Two.
Three. Four.
After you've gone.
I'd rather be
anywhere but here.
I hate exercise.
Oh well.
Now we're gonna flex that foot.
And flex.
Just lift. Put your
hand on that little muscle.
Pain. Pain.
The girls
Oh breathe.
Breathe. I keep forgetting.
Breathe. Breathe.
Point. Two.
Flex. Two.
Point. Two.
Flex. Breathe.
It's almost over.
Oh flex.
Two.
That's.
Sit up now girls.
That's perfect.
Bend forward a little bit.
Oh good. That's good.
Get on that right side. We're gonna do the same thing now we did.
But on the
right hip. Bend your
right leg under you.
Stay on that elbow.
Can you lift now? Come on.
Two. Three.
Four. Five.
Tammy is trying.
Tammy's in
five. Six.
Seven. Eight.
Flex. Flex.
Flex and flex.
Susanna.
Come on JP. Sing it out.
This is
almost it.
Now you're gonna point in a
moment. Point and flex.
And point two. Two.
Flex. Oh it hurts. Doesn't it hurt?
Point.
More pain.
They always
say if you want to meet
someone that loves you I can't wait to get out of this
class.
Up and down.
Up. Down.
We have a whole
dance class.
Alright.
Lay that thigh
straight in the bottom leg.
Put it right on the floor.
And lift the inner leg.
Lift. Lift.
Lift. Can you feel that inner muscle?
Lift it up. Lift it up.
I can
feel it alright.
Five. Six.
Now we're going to flex it girls. Right?
Flex. Flex.
Oh. Flex.
I thought that was a shampoo.
Flex.
You can keep this knee down.
It's better which I keep. Mine keeps
flying up on me. I can't help it.
Point.
Two.
Flex. Two.
Point. Oh.
This is pain.
Oh well.
When you get used to it you'll love it
they say.
That's it. That's it. That's it.
That's it. Oh.
Oh girls. Girls.
We made it. Alright.
We're not through yet girls. We can do it.
Swing around. Now we're going to do some sit ups.
Sit ups. Get on your back girls.
On your backs.
Bend your knees.
Now we're going to do baby sit ups.
Hands up to the knees.
One. Two.
Lifting up slowly.
Hold.
And down.
And back up.
Hands to the knees. Now hold.
Keep your back on that floor.
Hold.
Pulling tummy in.
And release.
Up. Two.
Three. Four. And hold.
Pulling in that tummy.
Hold.
Trying to keep that back.
Now release.
Up. Two. Three.
Four. Hold.
Keep pulling in the stomach.
Hold.
Keep your back flat.
On the floor. Now your head. Lift your head.
Slowly up.
Four. Five. Six.
Seven. Now hold.
One. Little pulses.
Keeping that back.
To the floor.
And one. Two. Three.
Four. Keep trying.
Stay in there. And release.
Two. Three. Four.
Now we go up again.
One. Two.
Back to the floor.
Push that back into the floor.
Push stomachs in.
Nice and tight.
Breathe. Breathe. Breathe.
Very good. Breathe. Breathe. Breathe.
One. Two. Three. One.
And one. One.
That's it.
Release.
Straighten your legs.
Now lift your head slowly.
Hold.
Little pulses.
Goodness, I just saw my toes.
Pulsing up.
Keeping your back flat.
Breathe.
Release.
Up. Two. Three.
Four. One.
Hold. Tummy.
Tighten.
Pull. Pull.
Breathe out.
Fwa. Fwa. Fwa.
Fwa. Breathe out.
Fwa.
Down.
Now take your knees up to your chest.
Stretching that spine.
That's nice.
Down. Down.
Down.
Knees down.
Now butt up.
Touch. Squeeze.
Squeeze.
Keeping your head down nice and flat.
Try to keep your back on the floor.
This is just a pelvic lift.
Now we're gonna go to double.
Squeeze, squeeze, squeeze, squeeze, squeeze, squeeze,
squeeze, squeeze, squeeze, squeeze, squeeze,
and squeeze, squeeze, squeeze, squeeze.
Again, more.
Squeeze, tighten right in here.
Right there.
That'll get it off.
And spin it.
All right, now I'm gonna swing left.
Swing.
Left, right.
Looking good.
La, la, la, la, la.
I think you sang last night.
Up, up, up.
Who did it last night?
If you're in busy, if you say you are.
Knees in, knees out.
In, out.
I hate this one.
In, out.
Squeeze in, squeeze, squeeze in.
Keep the back on the floor.
Don't do like I just did.
I raised my back.
Move your feet in.
Count up your feet together now.
Lift your butt.
Butt up.
One, two.
Up, down.
Up, six.
Seven, eight.
Tempo.
Tight, tight, tight, tight.
Keep your head down.
Don't do like I did.
Head down.
Tempo.
Eight more.
Two, three, four.
Five, six, seven, eight.
Down, two, three, four.
Relax. Knees to the chest.
We made it.
We made it, Rosie.
We made it.
Yay.
Up, up, up.
I'm so thankful.
I made it.
I'm so happy.
We made it.
Oh, you made it.
You're gonna love it.
It's so true.
It's a crazy place.
You will die.
It's great.
Let's buy what's all around
and we'll have a nice glass of wine.
And gain all his weight back.
Glass dismissed.
Right?
Yay.
Oh, thank you.
Thank you.
Hi, we just finished our
exercise program.
And I'm now talking to Dr. Gerald Gardner
who's the exercise researcher
at UCLA. Now that's a very
fancy word for that, but I'm gonna ask him to say it.
Kinesiology.
I'm very happy he could be with us today
because I would like to ask him a few questions
about exercise that I worry about.
Because people always say to me that I should see
a doctor before I exercise.
Now should I, if I'm in shape?
Oh yes, I think anybody
before they start an exercise program should
see a doctor, at least get some measure
of their physical condition at that
time. Preferably a graded exercise.
It doesn't matter if you're
22 or 23 or, you know, and really
in good condition you should just
see a doctor anyway. Well I think anybody
under 30 can probably
start without one. But I
think once you're over 30 you better
start thinking about where you are.
You had to talk about that, right, over 30.
Well you know, what scares me when I see a lot
of the exercise programs, the girls, their legs
are out to here, they're very
slim all over and I think
I can never get there, you know.
And I have a bad back.
And you know, a broken
back, I have a lot of things wrong with me. It's called
just a wreck at this point after
dancing a lot of years. And do
you think that when you do the
exercises, if they're too
advanced, don't you hurt
your back and your
legs, your shin splints? I mean, isn't
there a chance of that? Well there's always
that possibility if you don't know how to approach
the exercise program. I think
that's where the intensity
of the exercise, the type of the
exercise, how long you do it for,
and how often you do it, are
very important questions. Well, do you feel
that we're on the right approach?
Yes, I think you are on the right track and I think
there's types of stretching that you're doing
and the emphasis on stretching
is very good. You do cover all
of the main muscle groups and you
certainly exercise all
of the joints and I think it's a very good
program. Well I'm going to send you a tape.
Are you going to do it? Certainly I will.
It's good for a man too. I want to
say goodbye to everybody out there. And what
I'd like you to do though is rewind the tape,
alright? And don't take it out because then you won't
do it. Just rewind me and
start exercising tomorrow. Every day, every day.
I'm going to do it and uh, well we're
going to do it. We're going to do it
together, right? And I want to thank
you very much for coming and being with us
today. Thank you. Handsome man.