Thank you.
Not all exercises are suitable for everyone, and this or any other exercise program may
result in injury, and a user of the exercise program assumes the risk of injury resulting
from performing the exercises and using the equipment suggested.
To reduce the risk of injury in your case, consult your doctor before beginning this
exercise program.
The instructions and advice presented are in no way intended as a substitute for medical
counseling.
During the stretching program, participants are often instructed to close their eyes.
If this causes dizziness, please keep your eyes open.
At the end of this program, stay tuned for a brief introduction to the other videos in
my workout library.
Welcome to the workout.
This is going to be a very special program.
The first 20 minutes will be light aerobics, followed by a full body relaxing stretch out.
And finally, a 10 minute stress reduction program.
You're going to feel really great.
Here we go now.
We're going to step apart together, to the right, apart, together, apart, together.
Warming up now.
Don't make your movements too big.
Out and in, out and in, out and in, last time, and then slide it to the right.
One shoulder height, reverse for four, reverse for four.
Big movements with your arms, small movements with your legs, we're just warming up.
Now counts of two, to the right, and left, and right, and left, now four counts back.
All right, and front.
Now back to the beginning, step apart, and in, out, and in, out, and in, out.
If you're on carpet, lift your feet, don't trip, and out, and out.
Get ready for heels out, hands on hips, step, heel out, step, heel out.
Knees over toes, work those thighs, but not too deep, we're just warming up now.
Move it back, and front, be sure you can breathe, in place again for eight, all right, breathe.
Get into the music and take it back, and front, enjoy the music.
Now knees up, hands on hips, we're still just warming up, get into it now, feel the music,
and move it back, and front, piston to the right, now and lead with the hip, press out.
Four counts, now counts of two, to the right, reverse, two again, reverse, heels out again,
snap, step and out, step and out, a little more movement, take it back, starting to warm
up now, enjoy the music, in place again for eight, breathe, feel that rhythm, and move
it back, and front, and we're going to go back to knees up, knees up, that's right.
Now take it back, and front, now step apart again, right, and in, out, and in, out, now
intensify it, move more, get lower, out, and in, swing those arms, and down, and down,
slide to the right, bigger movements this time, stay low, work those thighs, reverse,
really bend the knees, get down there, again, two, three, four, reverse, two, three, counts
of two, reverse, and two again, get into it now, real low, and singles back, bend those
knees, and front, heels out now, step out, step out, press down, your arm movement, means
your pulse is going to go up, and move it back, notice that the left side of the room
isn't raising their arms as high, that means that they're doing a less intense version,
in place, always be sure you can breathe, that you can carry on a conversation that's
not too breathless, take it back now, how you doing guys, come on talk to me, let me
make sure you can really talk, and knees up, elbows to opposite knee, take it back, and
you talk to me, hi Jane, everything's fine, now get ready to piston to the right, reverse,
four, and counts of two to the right, and left, reverse, again, now step apart to the
beginning, together, apart, together two more times, last time, and walk in place, we're
going to go on to the next song, pace slows down a little, we start double heel lifts
to the right, alright, now singles, one, two, three, four, five, six, doubles again, now
one, two, press those heels, singles, five, six, jump together, turn, one, two, step,
reach, step, knees up, place, and turn, one, two, step, reach, step, knees up, really reach
that back leg out, turn, one, two, step, reach, step, knees up, last time, step, reach, step,
knees up, now cha-cha, front, one, two, step, touch, ow, back, step, touch, again, front,
step, touch, last time, back, slow lunge, really reach it out now, press that back heel
down, catch your breath, now speed it up, double time, side to side, press down, notice
the left side of the room is not moving quite as much, knees cross, reach up, pull down,
keep your arms down here if you're breathless, the more you move your arms, the faster your
heart will beat, side to side again, be sure you can carry on a conversation, knees cross,
come on, talk to me, side to side again, and knees cross, now get ready for heel lifts
again to the right, double heel lifts, now singles, swing it out, and doubles again,
now singles, five, six, and jump, now turn, one, two, step, reach, step, knees up in place,
and turn, one, two, step, reach, step, knees up, turn, two, step, reach, step, knees up,
turn, step, reach, step, knees up, get ready to cha-cha front, one, two, tap, touch, back,
two, step, touch, front, two, step, touch, back, slow lunge, reach out, press that back
heel down, reach, double time, side to side, pull up tall, lift your chest, press down,
now knees across, reach up, pull down, set, three, side to side again, that's right, knees
across, side to side, and knees across, this is the last set, get ready for fast jumping
jacks, left knee up, that's right, arms overhead, walk to the right, pick it up now, energy,
right knee up, arms overhead, move it to the left now, step it out, heel lifts, yes, alright,
double heel lifts, singles, get ready for doubles again, now, singles, six, jump and
turn, one, two, three, reach, knees up in place, and turn, one, two, step, reach, step,
knees up, and turn, one, two, step, reach, step, knees up, whoo, turn, one, two, step,
reach, step, knees up, walk in front, cha-cha, down step, alright, step, touch, step, step,
breathe, slow lunge, reach it out, side to side, double time, that's right, pull up tall,
another set, that's good, knees across, two sets of eight, really reach and pull down,
again, if you're breathless, keep the arms down here, get ready for fast jacks, left
knee up, that's one, arms overhead now, move it to the right for one, two, three, jumping
jacks, right knee up, arms overhead, move it to the left now, one, two, get ready for
heel lifts, to the right, very good, singles, this will get it up for you, and two counts,
if you're doing it full out, your pulse is way up there, singles, if you don't want it
to be, you can just make smaller movements, jump and turn, one, two, step, reach, step,
knees up, and turn, one, two, step, reach, step, knees up, walk it to the front now,
step, step, touch, and back, two, step, step, last time front, and back, now keep it here,
and march in place, come on, swing your arms, don't let it down now, keep the energy, gonna
go on to the third song, that's right, keep breathing, pick up the tempo, we're gonna
double touch to the right, right, all right, singles, get those knees up now, energy, come
on, again, double touch, singles, and move it to the right, elbows, that's right, smooth
now, get down, reverse, really crouch down with your knees, heels out, now see what I'm
doing with my hands, this is very high intensity, if it's too high, do what they're doing, elbows
again, and breathe, get down, bend those knees, work those thighs, heels out, step, heel out,
step, heel out, and breathe, and smile, come on, step, touch, pull it in, and up and over,
get a little jump in there for more intensity, up and over, jump, again, up and over, elbows
again, all right, bend your knees, and reverse it, really get down, heels out, twirl those
fists, press down, step, heel out, step, heel out, elbows again, come on, really get down
now, bend those knees, and back again, heels out again, step, touch, step, touch, all right,
good, get ready for step kick front, step, step, step, kick, step, kick, step, step,
kick, take it to the left, to the right, left, get a little jump for more intensity, again,
now add the knees with a jump, you don't have to jump, it's just for more intensity, again,
one, two, hop, one, two, hop, one, two, take it to the front, one, hop, step, step, step,
hop, all right, and breathe, come on, get into it, last one, now cha-cha front, step,
step, cha-cha, and back, take it to the right, and front, one, two, cha-cha, and back, take
it to the left, all right, one, two, cha-cha, and back, cha, turn right, front, cha-cha,
and back, take it to the left, and elbows, that's right, reverse, heels out, step heel
out, step heel out, remember you can go like this if you're getting breathless, elbows,
that's right, bend those knees and reverse, breathe, heels out, remember you should always
be able to carry on a conversation, a little breathless but not too much, step, touch,
step, touch, up and over, up and over, step, touch, step, touch, up and over, now elbows,
reverse it to the left, heels out, step heel out, step heel out, if you're at all breathless,
down instead of twirling your fists, elbows again, and those knees, reverse, that's right,
now heels out, step heel out, step heel out, are we there, all right, now get ready to
step kick to the front, step kick, step, step, step, kick, step, step, step, kick, step,
step kick, again front, that's right, step kick, now cha-cha, one, two, cha-cha-cha,
and back, turn it to the right, not again, one, two, cha-cha-cha, and back, turn it to
the left, high five, and front again, one, two, cha-cha-cha, and back, cha-cha-cha, turn
right, one, two, cha-cha-cha, and back, turn it to the left, cha-cha front, and back, turn
right, just to the front, one, two, cha-cha-cha, and back, don't turn, and march it out, we're
gonna go on to the cool down, bring our heart rates back to normal, walking to the back
for four, one, two, three, four, in place, out and in, out and in again, and walk it
to the front, one, two, three, four, in place, out and in, now right foot touch, real smooth
now, grapevine, and left foot, grapevine, right foot again, and grapevine, and left foot,
grapevine, and walk it back again, one, two, three, four, in place, out and in, again,
walk front, and down, out and in, step across to the left now, little plie, lead with that
left arm, this is three, last time, cha-cha, over to the right, two, bend those knees now,
three, last time, and cha-cha over to the left again, one, two, don't get breathless,
we're cooling down, last time, and over to the right, little cha-cha step, two, three,
last time, come to center, right foot touch, grapevine, left foot, good going guys, alright,
right foot, grapevine, and left foot, grapevine, walk it back, one, two, three, four, in place,
out and in, again, walk it front, one, two, three, four, in place, out and in, step across
to the left, again, now, two, three, last time, cha-cha over to the right, left arm
again, three, last time, over to the left again, one, two, three, last time, and over
to the right, two, three, four, come center, walk it back, in place, how we doing, step
apart, okay, yes, and walk it front, one, two, three, four, in place, out and in, and
in, out, and walk it back, one, two, three, four, in place, apart, together, apart, and
walk it front, one, two, three, four, down, out and in, right foot touch, grapevine, one,
two, grapevine, left foot, grapevine, right foot again, grapevine, left foot, real smooth,
and grapevine, one more time, real smooth now, that's right, left foot, grapevine, right
foot, last time to the right, and last time left, move it out now, walk it back, one,
two, three, four, in place, apart, and in, out and in, and walk it front, one, two, three,
four, in place, out and in, last time, and walk in place, very good, all right, you finished
the aerobic part of the class, now get a mat or your towel and we'll go on to do a total
body stretch out, take your shoes off, now if you've just done the aerobics with me,
you're already warmed up for the stretches, but if you're starting here you should do
four or five minutes of rhythmic movement, because warm muscles stretch more effectively
and are less likely to be injured, stand with your feet hip distance apart, knees are bent
over your toes, hips tucked under, stomach is in, chest is lifted, place a hand on your
hip and reach straight overhead to the side, feel the stretch up the side of your body,
make sure you don't pull forward like this, arm is right over your ear, chin is tucked
in, breathe into it and feel the stretch up the side of your body, close your eyes and
feel it, and now reach up and go to the other side, arm right over your ear, pull straight
to the side, be sure your knees are bent, chin tucked in, abdominals are pulled in,
close your eyes and feel the stretch, exhale and pull over even more to the point of gentle
tension and now stretch up, lace your fingers behind your back and stretch your arms out
and up, knees are bent over your toes, be sure not to let your back arch, hips are tucked
under, inhale, exhale and lift up even farther and feel the stretch across the chest and
in the shoulders and close your eyes, if you feel dizzy please keep your eyes open, stomach
is in, release your hands and sit down on your mat or if you're less flexible sit on
a pillow the way Jamie is doing, reach your arms up overhead, cross one palm over the
other and stretch up, if this is at all uncomfortable for you just reach up the way Frank is doing,
you're stretching the sides of your back here, the back should be straight, your abdominals
pulled in, close your eyes, inhale and as you exhale stretch up even farther to the
point of gentle tension, be sure not to hunch your shoulders or let your back round, now
open your arms, cross your left arm over your right, press your palms together and gently
press your arms up, try to get your elbows above shoulder height, this is not an easy
position to get into, if it's difficult for you press one arm across your chest the way
Candice is doing, abdominals are pulled in, back is straight, breathe into it and now
release and go to the other side, press those palms together, lift your arms up, abdominals
are pulled in, close your eyes, feel the stretch in your shoulders, to accentuate the stretch
you can just press your arm across your chest a little bit more and now release, place your
hands on your knees and press your ear over to your shoulder, don't hunch up, keep those
shoulders down, keep your chin tucked in, back is straight, abdominals are pulled in,
close your eyes and breathe, lift your head and go to the other side, again don't stick
your chin out, don't hunch up, if you feel any pain in this stretch just stop, feel the
stretch up the side of your neck, sit up tall and now lift your head and press your chin
down towards your chest, again it should be very comfortable, if you feel any pain don't
do it, don't drop your back forward, don't hunch your shoulders, close your eyes and
concentrate on the stretch in the back of your neck and breathe, now lift your head,
extend one leg, bring your foot across your thigh and place your hand on the top of your
toes, steady your foot and press it straight back so that you feel a stretch up the top
of your foot, the front of the ankle and some of you may even feel it all the way up into
your shin, make sure you don't pull your foot in towards you, press it straight back, sit
up tall, abdominals are in, close your eyes and concentrate on the stretch and now release
and go to the other side, clasp the foot so it's steady and comfortable and press that
foot straight back, close your eyes and breathe into it, keep your back straight and your
abdominals pulled in, and now release, extend both legs and point your toes and flex and
point and flex, this is the third time and last time, point and flex and circle your
feet out and two, this should be comfortable and gentle, don't let your feet cramp, reverse
circle in, two, three, last time and four, leave your legs extended, relax your feet,
don't point or flex them and pull down over your legs, don't round your back or arch it,
keep it flat, chin tucked in, stretch down to the point of gentle tension, you should
feel a stretch in the back of the legs and the hamstring muscles, pull your abdominals
in, breathe into it, there's a tendency in this position to hold your breath but you
should breathe and as you exhale pull down even farther to the point of gentle tension,
close your eyes and concentrate, relax your shoulders and your face and now come up, take
your towel and wrap it around your toes, we're going to stretch the Achilles tendon and the
calf muscles, pull back with your towel so you feel the stretch, just to the point of
gentle tension, there should be no pain, pull in your abdominals, close your eyes and concentrate
on the stretch and as you exhale pull back even farther, concentrate, breathe, pull back
even farther and release, put your towel aside and bend one leg into your thigh, rest that
foot against the inner thigh and stretch down with a flat back over the extended leg, don't
point that foot or flex it, just leave it neutral, back should be flat, abdominals pulled
in, close your eyes and feel the stretch, concentrate on the stretch in the back of
that leg, if you feel any discomfort in the bent knee, lessen the bend until it's comfortable,
some of you may feel a stretch in the hip of the bent leg and come up and we'll change
legs, extend the other leg, rest that foot against the inner thigh and press down over
the extended leg to the point of gentle tension, inhale and as you exhale stretch down even
farther, don't stick your chin out, relax your face, back is flat, again if you feel
any pain in that bent knee, extend your leg a little bit until it's comfortable and now
come up and roll over onto your side for the quad stretch, rest your head on your arm,
bend that bottom knee up towards you and reach around and clasp the top foot, if this is
difficult for you, use a towel the way Sue is doing and press the thigh back, don't think
of pulling your heel into your buttock but of pressing the thigh back as you press your
hip forward so that you don't have an arch in your back, the knee should be down, don't
let it pull up like this, make sure the thigh is parallel to the floor and that the top
of your hip is facing the ceiling, relax into it and breathe and now release and we'll go
to the other side, what we're stretching here are the quadricep muscles in the front of
the thigh, rest your head on your arm, bend the bottom leg up and reach around, clasp
the top foot and press the thigh back to the point of gentle tension, again, don't let
your knee pull up, keep it parallel to the floor, press your hips forward as you press
your thigh back, try to keep your back from arching, close your eyes, breathe into it
and feel the stretch in the front of the thigh, don't try to pull your heel into the buttock
and now release and roll onto your back, we're gonna do a full body stretch, extend your
arms overhead, don't point your toes, relax your feet and reach in opposite directions,
arms in one direction, legs in another as you press the small of your back into the
floor so that your back doesn't arch, breathe, now concentrate on the right side, right arm
in one direction, right leg in the other direction, feel the stretch up the right side of the
body, now to the left, feel the stretch, press the small of the back into the floor and release,
lower your arms and press your right knee over to the side as you press your right shoulder
into the ground and extend your right arm out to the side, shoulder height, turn your
head towards that extended arm and feel the stretch in your hip, in your stomach, in your
back and in your shoulder, your eyes are closed, your face is relaxed, breathe into it, as
you exhale try to press that knee even farther towards the floor, shoulder pressing in the
opposite direction and now release and we'll go to the other side, extend both legs, bend
your left knee and press it over to the side, extend your left arm out to the side, shoulder
height and turn your face and look at that side, close your eyes, relax your face and
breathe into it, tuck your hips up so that your back doesn't arch, as you press that
knee down and feel the stretch in your back, in your abdominals, in your hip and in your
shoulder and now release, roll onto your back, keep that left knee bent and pull your right
knee into your chest with your hands behind your knee as you extend the left leg, don't
point your toes, keep your feet relaxed and neutral, feel the stretch in your back, breathe
into it, eyes are closed, face is relaxed, the left leg is straight and now place the
right foot on the floor and press the left knee into your chest and as you do extend
the right leg out to the floor, relax your feet, don't point them, press the left knee
into your chest, right leg is extended, relax your face, breathe into it and now both knees
are pulled into the chest, wrap your arms behind your knees, press it in, again this
is an excellent stretch for your back, if you want more of a stretch, tuck your chin
to your chest and press your forehead up towards your knees, be sure not to hold your breath
and now release your knees and we'll roll over onto our stomachs for the Cobra stretch,
this is a stretch for the abdominals, place your hands alongside your shoulders, we're
going to inhale, exhale and gently press yourself up just to the point of gentle tension in
your abdominal muscles, you should feel no pain in your back, the legs are relaxed, it's
just a gentle stretch, lower a little if you feel any pain in your back, now lower, inhale
and as you exhale press up again just to the point of gentle tension, feel the stretch
in your stomach, relax your legs, your chin is in and now release and come up onto your
hands and knees, your knees are hip distance apart, your hands are directly under your
shoulders, inhale and as you exhale arch up, this is a wonderful stretch for your back,
feel the stretch and now come back to a neutral back, flat back, don't let it arch, inhale
and as you exhale arch up, come back to a flat back again, inhale, exhale arch up, flat
back, inhale, exhale and arch up, this is the last one, now sit back on your heels,
walk your hands way out in front of you, tuck your chin to your chest and look back towards
your knees, walk those fingers way out and feel the stretch in the sides of your back,
raise your face, breathe into it, fingers stretching in one direction, hips back towards
your heels, breathe, walk those fingers out even farther and now release and sit up, face
front and we'll do a torso stretch for the hip, cross one leg across, opposite arm wrapped
around that knee, press the knee to the chest, place the other hand palm down on the floor
behind you and look over that shoulder with your eyes closed, face relaxed, breathe and
concentrate on that hip that you're stretching, back is straight, as you exhale press your
knee even farther into your chest, now change sides, wrap the arm around your knee, press
the knee into the chest, palm on the floor behind you, back is straight, turn your head
across that shoulder, close your eyes, breathe into it, back is straight, abdominals are
pulled in, you should be feeling very relaxed now, stretches are almost over, breathe and
relax your face, press that knee to the chest, relax and breathe and now release, put the
soles of your feet together, let your knees drop open, we're going to be stretching the
inner thigh, the adductor muscles, slowly round down over your feet, very gently, let
your back round, relax your neck, relax your face, let your knees spread open, if you feel
any discomfort in your knees, move your legs further out in front of you until it's comfortable,
breathe into it, relax your shoulders, abdominals are pulled in, as you exhale round down even
farther to the point of gentle tension, if you want to maximize the stretch, gently press
your knees open with your elbows and now slowly round up, very good, you've had a full body
stretch out.
Now we're going to spend 10 minutes letting go of stress and tension, this will provide
you with the technique to locate muscle tension when it occurs during the day and to release
it, watch the section once through to observe how we isolate the body parts and do it with
me by following my voice only, you're lying on your back, arms loosely at your sides,
palms down, legs fully extended and relaxed, now close your eyes, relax your eyelids, focus
on the darkness behind your lids, this is your time to relax, you don't need to think
about anything except being right here, right in this moment with me, don't think about
tomorrow or yesterday, just be here in your body in this moment and focus your mind, clear
away all thoughts, tensions and stresses and now focus on your breathing, as you inhale,
feel your chest expanding all the way from your stomach to your neck and exhale releasing
all the tension as you completely empty your lungs, inhale smoothly and exhale smoothly,
feel your body growing heavier with each exhalation and keep the inhalation and exhalation even
and smooth all the way in, relax your shoulders and all the way out and continue breathing
like this, now contract your facial muscles, squeeze your lips together and your eyelids
and your forehead as hard as you can, squeeze them tight, keep breathing, relax all the
rest of your body and now release your face and feel all the tension draining out of your
face, relax your mouth and your eyes and your forehead and breathe and relax and now tense
your chin and your neck, tense as hard as you can, relax your face, relax your mouth,
keep breathing, relax the rest of your body, just tense your chin and your neck and now
release, relax your chin and your neck and exhale and feel the tension oozing out of
you, feel very heavy, keep breathing nice and smoothly, feel the tension leaving your
body and now hunch your shoulders up towards your ears, hunch them up as far as you can
and feel the tension across the top of your shoulders, relax all the rest of your body
and now exhale and relax your shoulders and feel like heavy sand pouring from your shoulders
into the ground, feel the tension draining away, breathe nice and evenly, inhale and
exhale and now focus on your right arm, clench your fist, bend your elbow slightly, your
arm will raise a little off the floor, clench as hard as you can on the biceps and the lower
arm and the fist and the fingers, relax the other arm and now release that arm and let
it fall gently to the floor, relax that arm completely into the floor, smooth breathing,
feel the tension leaving your arm and now we'll focus on the left arm, clench your
left fist, bend the elbow a little as you tighten your arm and your biceps as hard as
you can, all the tension goes into your left arm and hand and fingers and now release that
arm and feel it relax into the ground, release it, let it drop down gently, it feels so heavy
and breathe and relax, feel the tension draining out of your arms and your face and your neck
and your chin and now we'll focus on the chest, contract your chest by caving it in, your
shoulders come slightly forward as you tense your chest, feel the chest muscles tighten,
relax your face, relax your arms, relax your stomach and now exhale and relax your chest
and your elbows and your arms and the shoulders, drop into the ground like heavy sacks of sand
and breathe into it, breathe into it and now tighten your upper back by squeezing your
shoulder blades together, don't let your lower back arch, squeeze the shoulder blades together
tightly, relax your face, relax your arms, feel the tension in your back and now exhale
and release the tension as you feel your upper back completely relax, feel no tension in
your shoulders and back as you relax onto the floor, breathe evenly, feel the tension
oozing out of your arms and back and now we're going to focus on the abdomen, tighten your
stomach muscles and press them into the floor, tight, contract your stomach muscles, tighten
them, relax your chest and your arms and your hands and your shoulders, keep breathing and
now relax and breathe and release the tension from your stomach, feel the tension oozing
out of your stomach and lower back, breathe smoothly, inhale and exhale smoothly and evenly,
relax your face and your arms and now we're going to focus on the buttocks, squeeze the
buttock muscles together as hard as you can, squeeze, tighten, keep breathing, relax your
stomach and your back, don't hold your breath and now exhale and release your buttocks and
feel the tension releasing into the floor, breathe evenly, feel how heavy your body is
growing, as though the tension is pouring out of you into the ground like sand from
a sack, now we're going to focus on the right leg, tense your thigh above the knee, squeeze
that thigh muscle as the leg lifts slightly, relax the lower leg, squeeze the right thigh,
relax your foot and now relax that thigh and breathe into it, feel the tension leaving
your leg, the leg drops open as you relax it, now we're going to concentrate on the
lower right leg and the foot, flex the foot up, feel the muscles of your calf and foot
contract, relax the thigh, only the lower leg is being tensed, very tight and now relax
the lower leg and foot and breathe into it, feel all the tension totally gone from your
right leg, breathe into it, feel how heavy that right leg is, how relaxed how all the
tension has gone from your right leg and now we'll shift to the left leg, tighten the thigh
above the knee as hard as you can, as it lifts slightly from the floor, relax your lower
leg and foot and only tighten that upper leg, tight, squeeze it tight and now relax the
thigh and feel the tension leaving it as it oozes onto the floor, breathe evenly, relax
into it, concentrate on relaxing all of your body, your face, your arms, your chest, your
stomach, your hips and your thighs and now contract the left lower leg, the left foot
flexes up towards you, the left calf muscle tightens, relax the thigh above the knee,
only the lower leg is contracted and now exhale and release the lower leg, breathe, relax,
feel the tension draining out of your legs, no tension anywhere in your legs or anywhere
in the rest of your body, feel your whole body growing heavy and relaxed and now finally
I want you to contract your entire body, starting with your feet, flex your feet up, tighten
your calf muscles and your thigh muscles, squeeze your buttocks, press your abdomen
to the floor, contract your chest and your shoulders and your arms, biceps, fists, chest,
chin, neck, mouth, eyes, forehead, tense and tight and now release, exhale, feel the tension
oozing out of your whole body, feel your body growing heavy, completely relaxed, sinking
into the ground, steady breathing, very even and now with your eyes closed, send your mind's
eye all around your body to check for tension, starting with your feet and traveling up through
your whole body, search for any remaining tension and release it, release the tension,
order it away and inhale all the way to the top of the breath and exhale all the way out,
nice and smooth all the way out, keep breathing and when you begin to feel muscle tension
from stress during the day, you will be able to locate it more easily and let it go, the
more you practice this relaxation technique, the easier it will be for you to locate tension
and release it, continue to inhale deeply, exhale completely and slowly begin to refocus
your awareness to your surroundings and open your eyes, notice how relaxed you feel, look
around you, be conscious of your breathing and try to carry this feeling of relaxation
with you as you go through the rest of your day, please stay with me so I can introduce
you to my other exercise programs.
Copyright © 2020 Mooji Media Ltd. All Rights Reserved.
No part of this recording may be reproduced without Mooji Media Ltd.'s expressессsage.
I've learned from years of experience at my workout studios
that each of us not only has different needs and abilities when it comes to exercise,
but that for many people, variety of exercise can be the key to physical improvement.
You see, after doing the same exercises over a period of time,
many people's muscles will adapt, and you'll find yourself hitting a plateau
so that in order to continue to see visible improvement in strength, in muscle tone, or even in endurance,
you might have to change what you're doing.
This might mean longer periods of aerobics, adding weights, or changing the exercises slightly
so as to work your muscles in a different way.
Now, how long it takes to reach a plateau will vary with each individual,
but there is scientific evidence that after a period of time,
varying your program allows you to reach a higher level of fitness with less risk of injury,
and that's why I am creating what I call my library of workout videos.
I want to make sure that whatever your level of fitness, there will be a workout for you.
Singles! Get those knees up now. Energy, come on.
My light aerobic and stress reduction program is a unique addition to the fitness library.
Cross your left arm over your right.
It offers three programs in one video.
The 20-minute light aerobic section offers new and very easy-to-follow routines
that allow each viewer to exercise at her own fitness level.
See what I'm doing with my hands? This is very high intensity.
If it's too high, do what they're doing. Elbows again.
The second segment is an effective 20-minute stretch-out.
Special care is taken to provide a soothing stretching program.
It's designed to relax the entire body from head to toe.
Inhale. And as you exhale, arch up.
This is a wonderful stretch for your back.
Participants can stop after the stretching program,
or they can continue with the stress reduction segment,
a much-requested and very popular addition to my fitness library.
And now we'll focus on the left arm. Clench your left fist.
Bend the elbow a little as you tighten your arm and your biceps as hard as you can.
All the tension goes into your left arm and hand and fingers.
And now release that arm and feel it relax into the ground.
Stress reduction, stretching, light aerobics.
Three unique fitness programs now in one Jane Fonda video.
They work wonderfully together, or each program can stand alone.
The complete workout is a total body workout,
which includes upper and lower body toning, strengthening, and stretching.
And lift. Don't rock it.
Plus 30 minutes of innovative fat-burning aerobics.
This class is designed for people of all levels of fitness.
For instance, half the participants perform the aerobics at a lower intensity, low impact level,
while the other half perform some of the songs at a higher aerobic intensity.
Current research suggests that when you alternate intensity during your workout or interval train,
you maximize the burning of stored fat.
The complete workout represents the culmination of the latest research in exercise physiology
and is yet again another step up in production techniques.
This is one of the reasons why my complete workout is a state-of-the-art class for just about everyone.
The new workout is the overall exercise class that preceded the complete workout.
Many of you are familiar with this class, which has remained a number one video seller since its release in 1985.
It remains a fun, easy-to-follow class for people who want a moderate to demanding workout.
There's both a beginner and an advanced class on this one tape,
with routines to strengthen and tone muscles, develop flexibility, increase endurance, and burn fat calories.
This easygoing workout, formerly titled prime time, is a comprehensive 50-minute class designed for beginners of all ages.
It's perfect for those whose muscles and joints are more vulnerable and who need a slower, gentler workout.
Another tremendously popular program from my library is the low-impact aerobic workout.
This class ensures a terrific 30-minute cardiovascular workout with no jarring or stress to your muscles and joints.
In this class, there's no jumping around. At least one foot is on the floor at all times.
For those who are more advanced, half-pound or one-pound wrist weights will increase the aerobic intensity.
The stretching at the beginning and end will allow you to increase flexibility and reduce the risk of injury.
The low-impact video can stand on its own as an aerobic workout,
or it can be used in place of the aerobic sections of any of the other tapes in my library if you don't feel like jumping around on a particular day.
Now, if you've been doing the advanced section of my new workout and are starting to hit a plateau,
I suggest you move up to the workout challenge, an hour and a half of strenuous exercise that includes really fun, intense aerobics,
and a unique section for balance and coordination.
This is the advanced class that put my workout studio on the map.
My pregnancy birth and recovery workout was developed by the renowned birth educator, Femi DeLizor.
This is a safe, effective, and fun program that will help maintain and improve overall fitness during pregnancy,
as well as facilitate a quicker recovery after birth.
Place your hands on your rib cage, fingertips touching in front.
This class includes breathing techniques and baby massage.
Workout with weights adds a new and exciting dimension to my fitness library.
Joining me is Dan Isaacson, who's been a personal fitness trainer for many well-known celebrities.
The Workout with Weights is a two-part program designed to develop strength and muscle balance.
Each class includes stretching exercises designed to improve flexibility.
When combined with aerobic exercise, this video will help you to achieve the sculptured physique of optimum fitness.
It will develop good muscle tone and reduce the risk of certain types of lower back, knee, and ankle problems.
Workout with weights is a safe and effective way to bring your own personal trainer into the privacy of your home.
There's one thing about amateur sports and everyday activities, active adults and children run a risk of getting hurt.
That's why I've added this first of a kind informative and practical video to my library.
She's demonstrating exactly what happened to me.
In Sports Aid, I'm joined by Dr. James Gehrig, head of the Sports and Dance Medicine Center at St. Francis Hospital in San Francisco.
Together, we'll cover most of the common injuries that can happen to any of us.
We'll show you how you can reduce the risk of injuries, when to see a doctor, and simple effective treatments you can do at home.
Here I am in the kitchen, right?
But it can also be your home emergency room, and I'm surrounded by medical equipment.
A pair of socks, disposable diapers, an ace bandage, a hammer, a pair of scissors, bicycle inner tubing,
a length of surgical tubing that you can get at any medical supply store or most pharmacies,
a blender, dish towel, and a couple of plastic buckets.
This is just about all you'll need to treat almost any sports injury.
You'll learn valuable tips and effective treatments that you can use on yourself and your family.
As a nationally recognized innovator in sports medicine, Dr. Gehrig helps you understand how injuries occur and what to do to prevent them.
The problem is that the ball must remain in the center of the saucer.
SportsAid is your personal guide to effective techniques that will help your injuries heal better and faster.
What this does is it fills in the hollows around your ankle bones.
It's an important part of my video library, and I hope you and your family will find it as useful as I do.
My fitness library isn't limited to videos.
Now for those of you who enjoy walking, there's the fitness walkout.
The walkout consists of two audio tapes that you can use with your cassette player while you walk outdoors.
It also includes a 16-page booklet to demonstrate appropriate warm-up and stretching exercises and other walking tips.
The music makes it easy for you to maintain a fitness pace.
The walkout contains two hours of music and three different walking programs to fit your time schedule and energy level.
So you can switch between 30- and 60-minute walkout programs, each one at a different pace.
I hope you'll enjoy the variety of my video and audio fitness library.
I'll continue developing and expanding my library of video programs in order to ensure that you'll always find just what you need.
Thanks.