.
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Not all exercises are suitable for everyone, and this or any other exercise program may result in injury.
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.
Welcome to my Low Impact Aerobics class.
You're going to get a great cardiovascular workout that's gentle to your joints and muscles.
That's because there's no jumping around.
You're going to have at least one foot on the floor at all times.
Now for those of you who are at an intermediate or advanced level, you may want to add wrist weights to increase the intensity of your aerobic workout.
Begin with half pound per wrist and work up to no more than one pound per wrist like I have because you don't want to strain your shoulders.
You should have aerobic shoes on or running shoes and have a chair or some other support nearby for when we do the standing stretches, which are coming right up.
So get ready.
Hello.
Hey, what's going on here?
Jane, there's some guy.
Excuse me.
Five seconds, Jane.
Let's get ready.
Stand with your feet shoulder width apart, toes pointing straight ahead and knees slightly bent right over the toes.
Tummies are in hips tucked under chest is lifted, shoulders pressed down.
Inhale and exhale.
Again, lift and exhale.
Two more times.
Inhale, chest is lifted and exhale.
Keep the shoulders pressing down.
Lift.
Ready and stretch.
Two, three, four, bend your elbows and roll it down.
Curl it up again.
One, two, three, four, bend your elbows and roll down.
Curl it up again.
One, two, chest lifted, keep breathing.
Again, roll down.
Curl it up.
Two, keep the tummy in, put the buttocks tucked under again and roll down.
Curl it up.
Next stretch, left.
Keep your hips tucked under, knees are bent.
Other side, chest is lifted, shoulders down.
And change again.
Stomach in, buttocks tight, knees over the toes.
Change last time.
Ready?
Drop your chin in slow half circles, over to the left and back.
That chest lifted.
Again, over to the left, hips tucked under and back.
Last time.
Head up, shoulders shrugs and down.
Lift and down.
Now, slow it down.
Press, lift and press.
Now up to tempo.
Lift and down.
Lift and down.
Knees slightly bent, hips under, tummy pulled in.
Keep the lower body flexed.
Warm up those shoulders, chest is lifted and breathe.
Last time.
Now inhale.
Arms overhead, exhale and press that arm behind your head.
Feel the stretch in the tricep muscle.
And change sides.
Stretch that elbow down.
Don't let your back arch.
Keep your hips tucked under.
Open and across the body.
Keep that arm straight.
Don't let the elbow bend.
Feel the stretch in the shoulder.
Other side.
Keep breathing.
Don't hold your breath.
Breathing is very important.
Hips tucked under, tummy in.
And now arms to the back.
Lace your fingers and lift your arms to the back.
Feel the stretch in the chest.
Hips under.
That's good.
And now hug yourself.
Oh, my favorite part.
Round your head down over your arms.
Now move your hands down to your elbows and reach that arm over your ears.
Stretch it out to the side.
Don't hold your breath.
Breathe and stretch even farther.
Tummy in.
And down to the other side.
Arm right over your ear.
That's right.
Tummy in.
Hips under.
Don't let your back round.
And down.
Release your hands and slowly roll up.
Now one leg in front, the other behind you.
Press your back heel to the floor.
That back foot should be straight ahead.
This is a calf stretch, so it's very important that the toe be lined up with your knees.
Straight ahead.
Hips are under.
Tummy in.
Lift your chest.
Move that foot a little bit further forward and bend that back knee now.
And again, the toe is straight ahead.
The knee is right over the toe.
Hips are tucked under.
Don't let your back arch.
Chest is lifted.
Tummy in.
Shoulders back.
A lot to think about, isn't there?
Now roll down over that front leg.
Hands on the thigh for support.
Gently straighten that front leg.
Relax your head and neck.
If you're more flexible, you can put your hands on the floor.
Relax your head and neck.
Straighten that leg and feel the stretch in the hamstring.
And now bring the other leg forward.
The leg back.
Hands on the thigh and slowly roll up.
Now press the other heel to the floor.
That's right.
Tummy in.
Hips forward.
Shoulders back.
Chest is lifted.
Press that heel into the floor.
Back toe is straight ahead.
Knee is right over the toe.
And now bend that back knee a little bit so you get a stretch in the lower calf muscle.
Don't stick your buttocks out.
Keep them tucked under.
Hips pressed forward.
Stomach in.
Chest is lifted.
Gradually increase that stretch to gentle tension.
Feel the stretch in the lower calf.
Now slowly round out over that front leg.
Relax your head and neck.
Straighten that leg very gently so you feel a gentle tension in the hamstring muscle in the back of the leg.
Toes pointing straight ahead.
That's right.
Keep breathing.
Don't hold your breath.
Now bring the back leg forward.
And slowly roll up.
Get yourself some support.
Open your knee to the side.
Reach around with the opposite hand.
And very gently lift that thigh and knee to the back.
Keep your hips pressing forward.
Pull up tall in the torso.
You should be feeling a stretch in the front of the thigh.
This is the quadricep muscle.
That's right.
Keep breathing.
Lift that thigh.
Now repeat forward.
And change sides.
Knee out and reach around with the opposite hand.
And gently lift that thigh.
Concentrate on keeping the hips pressing forward.
Avoid arching your back to the extent that you can.
Chest is lifted.
Feel the stretch in the front of the thigh and the quadricep muscle.
Ready?
Knee up and down.
And now let's begin the aerobic portion.
Feet shoulder width apart.
Hips under.
Ready?
Shift your weight.
That's right.
And now press down.
Hands hip level.
Very deliberate arm movements.
Chest lifted.
And breathe.
Now hands waist level.
By using our big thigh muscles, we're beginning to raise our pulse rate.
Getting into an aerobic state.
Breathe.
Now hands chest level.
Press.
Very deliberate.
Press.
Feel the resistance.
Keep those knees right over your toes.
Toes straight ahead.
Press.
Now step touch.
Hands chest height.
That's right.
Keep breathing.
Stomach's in.
Hips under.
Two steps left.
Keep your hands chest height.
That's right.
Keep breathing.
Pick up in your posture again.
Be sure to pick your feet up and put them down.
Very deliberate.
Now step touch transition.
Walk forward.
Palms up.
Scissoring.
Heel out.
Palms to the back.
Heel out.
Palms up.
Heel out and back.
Palms up.
Heel out and front.
Big steps.
Heel out and back.
Keep breathing.
Heel out and front.
Heel out and back.
And now step and press.
Feel the stretch across your chest.
Again keep your toes straight forward.
Step lightly and breathe.
Again elbows shoulder height.
Use your thighs.
Very graceful.
Light on your feet.
And now bicep curls and press.
Really flex.
Come on Ed do your stuff.
You all remember Ed from the first video.
Flex.
Flex.
Flex.
Alright now get ready.
And P.A.
Bend those knees.
Toes are straight ahead.
Knees right over the toes.
Hips are under.
Use those thighs.
Flex.
Flex.
That's right.
Breathe.
Now get ready for half knee lifts.
Lift that knee.
Hip height.
Hip height.
Flex.
Come on Lydia.
Show those biceps girl.
Oh yeah.
Flex.
Relax.
Make sure your heel touches down.
Step softly now.
Now whole knee lifts.
Press.
Press.
Get it up.
Get it up.
Oh yeah.
Press.
Touch the heel down.
Heel down.
Now get ready to touch and reach.
Reach.
Reach.
Now double time.
Press out.
Press out.
And reach.
Transition.
Step touch.
Take it to the left now.
Oh yeah.
And center.
Have a good time with it now.
Step lightly.
Other side.
Let your heels touch down.
And center.
Get ready to walk front.
Arms pumped.
Heel out.
Bend those elbows.
Very deliberate and strong arms.
Don't just throw them around.
You don't want to hurt your shoulders.
Arms right over the chest.
Knees are bent.
Get ready to break my arms.
Up.
Up.
Heel out.
Heel out.
Step like that.
Get your feet up now.
Heel out.
Heel out.
Make sure your heel touches down.
Transition.
Step touch.
Now walk forward and kick out and pump.
Kick.
Yeah.
Kick.
Bend that standing leg as you kick out.
Kick.
Keep breathing.
Don't hold your breath.
Press.
Press.
Get ready to scissor and lead with your hip.
Step.
Change direction.
Push down.
Big steps.
Yeah.
Again.
Scissor your arms.
Step.
Change angles.
Push down.
Step lightly.
Now push off.
Keep going now.
Huh huh.
Who just changed angles?
Hip.
Now big arms.
We call these sunshine arms.
I call them washing windows.
Yeah.
Keep going again.
Whoo.
Sort of like Hawaiian arms.
Lead with your hip.
And change.
That's right.
Look at your hands.
Step back.
Big steps.
Whoo.
Big arms.
Step lightly.
Let your heels touch down.
Transition.
Step touch.
Yeah.
Now get ready.
Elbow to knee.
Whoo.
Reach.
Reach.
Now can, can hands.
Knees straight over the toes.
Step.
If you want to use your upper body more, do what Ed's doing with his arms.
Giving a little bit more of an upper body workout.
Knee up.
Again.
Now can, can hands.
Toes and knees straight ahead.
Again.
Step.
Change.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Big steps.
Again.
Step.
Breathe.
Breathe.
Yeah.
Almost there with this song.
That's right.
Now transition.
Yeah.
We're going to get into the next song.
Chicken arms.
Shift weight.
Whoo.
Yeah.
All right.
Down.
Reach up.
Be sure to let your heels touch down.
Stretch.
And breathe.
Yeah.
Now, you can go up the stairs.
And breathe.
Reach.
And breathe.
Now get ready to stretch your leg out behind.
That's right.
As one leg goes back, the same arm reaches forward.
Stretch, stretch, stretch, stretch.
That's right.
Now, elbow to knee.
Ready.
Good.
And the heel touched down.
Now we're going to reach back again with the leg and reach out with the arm.
Elbow to knee now.
That's right.
And reach back again with the leg.
Elbow to knee.
Keep breathing.
And reach back.
Reach.
Very good.
Last set, elbow to knee.
Last set, back.
That's right.
Now get ready to grapevine.
Arms up.
One, two, three.
Knee up.
Knee up.
Knee up.
Knee up.
Single knee lift, side to side.
Get those knees high to the side.
Roll down.
Let the heels touch down.
And grapevine again.
Kneel up.
Knee up again.
Knee up.
Knee up.
Single knee lift.
Very good.
Keep breathing.
Chest is lifted.
Walk front and pump those arms.
Knee up.
Knee up.
Don't flail your arms.
Nice and tight.
Elbows bent right over your head.
Forward.
Now step.
That's right.
Arm overhead.
Very controlled.
Woo!
Woo!
That's good.
Now step touch bicep curls.
Now sunshine arms out and in.
Again.
Double two steps and back.
And singles one arm, the other arm.
That's right.
And doubles again.
Oh, very good!
Yeah!
Single!
Beautiful!
Double!
And back!
Single count!
Come on, get into it!
Two times, double!
And back!
Last set of singles!
Oh, you're having such a good time!
Last set, doubles!
And now step, touch, elbows,
in, that's right!
Woo!
Yeah!
Chicken arms again!
Step, touch!
That's right!
And a kick!
Step, kick!
Yeah!
Yeah!
Yeah!
Now move in front!
Yeah!
In place!
Woo!
Yeah!
Come on!
Up!
In place!
Get ready for cha-cha now!
Cha-cha-cha!
Yeah!
Woo!
Yeah!
It's a different foot each time!
That's right!
Cha-cha-cha!
Now take it to the ankle!
Yeah!
Woo!
Oh yeah!
Uh-huh!
And center!
Uh-huh!
Yeah!
Good!
Shake it off!
Yeah, shake it!
Cha-cha-cha!
Get on!
Center again!
That's right!
Now get ready for a complicated change!
Step across with the back knee!
Step across with the back knee!
Step, lift!
It's a little complicated, you'll get it though!
Step across, lift!
Step across, lift!
Step across, lift!
Very good!
Now take it straight to the front!
Lift, arms overhead, other knee up!
Step, step, other knee up!
That's right!
And now,
a little of Hawaiian arms here!
Yeah!
Yeah!
Beautiful Kim!
Oh, boy, nobody moves like Kim!
Get ready to march!
And march!
Pump those arms!
And cha-cha!
Same foot front now!
Step, step, change!
Same foot!
Step, step, change!
Get those arms right overhead!
Step, step, change!
Yee-haw!
Walk, run!
Press, press, press!
Now, can you talk?
Can you carry on a conversation?
Hi Jane, I'm having a wonderful time!
I've stopped smoking, I'm eating great!
As long as you can talk,
you're in a good aerobic state!
Yee-haw!
Up!
Out!
Last time!
Push up!
And now, drive a big truck!
Woo-hoo!
Shift weight, heel out!
Yee-haw!
And now, knee up!
Oh, yeah!
We call this the refrain!
Refrain!
As your knee comes up, your foot flexes!
Woo-hoo!
Yee-haw!
Great vibes,
raise your arms!
Woo!
Yee-haw!
Oh, yeah!
Yee-haw!
Huh, Texas girl?
And there!
Now, drive that truck again!
Oh, yeah!
Shift weight!
Ha-ha-ha!
Again!
Yee-haw!
Keep breathing!
Ha-ha-ha!
Woo!
Now, shift weight, elbows down and up!
Chicken arms!
And now, shift and reach!
Woo!
Again!
Woo!
Hoss is way up there now, chicken arms again!
Oh!
Woo!
Elbows down, up!
And now, the refrain!
Yee-haw!
Woo!
That foot down gently!
Again!
Woo!
Woo-hoo!
Last set!
Woo-hoo!
Oh, my Lord!
And up!
Woo-hoo!
Woo-hoo!
Woo!
Pick your feet up now!
Ha-ha-ha!
Woo-hoo!
Walk front!
Heel out!
Now, don't flail your arms!
Very deliberate arm movements!
Bend your elbow over your head!
Breathe!
And the refrain!
Ah!
Swing, swing!
Kick-ah!
Yee-haw!
Yee-haw!
Ha-ha!
Yee-haw!
Woo!
Woo!
Woo!
Yee-haw!
Great find!
Yee-haw!
Uh-oh! And up!
Woo!
And up! Ha!
Woo!
Woo!
Now elbow to opposite knee!
Take it to the back!
Elbow to the side!
Foot to the back! And now front again!
Woo!
Woo! And back!
Don't arch back! Now bring your elbow to the side!
Woo! And front!
Oh, I'm going!
And back!
Ha-ha-ha!
Oh! And front!
Woo!
And back!
That's right!
Shift weight!
Ah!
Heel out!
Again!
Now get ready for chicken turns!
In the feet-ah-hoo! Ha!
Woo!
You don't want to trip on the carpet!
Woo!
And knee-ah!
Up!
Heel out!
Chicken turns!
Heel out!
Heel out!
And out!
Break my arms!
Down, up, down, up!
Up!
Up!
Chicken turns!
Up!
Pick your feet up now!
And!
And fray!
That's right!
Woo!
Ow!
Again!
Woo!
Breathe!
Woo!
And march!
And march!
Up those arms!
Up those arms!
Step lightly!
Chest lifted!
And breathe!
Now get ready!
Side lunges!
Down!
That's right!
Step lightly!
Arms chest height now!
Feel like you're pulling a thick rubber band!
Very deliberate arm movements!
Overhead now!
Go down!
Down!
Don't let your back arch!
Keep your hips under!
Chest height!
Hips forward!
Now four counts!
Down!
Two, three, four!
Kick out, press up!
And lunge again!
Down!
Kick out, press up!
And lunge again!
Down!
And kick out!
Knee up now!
Arms chest height!
Woo!
Woo!
Arms overhead!
Knee up!
Keep breathing!
Don't get breathless!
Slow it down if you are!
Now chest height again!
Take a breath!
In place!
And back!
Chest height!
Arms overhead!
And step right!
Woo!
Woo!
Again, doubles!
And back!
Single counts now!
Singles again!
And now doubles again!
Two steps!
And back!
Again, doubles!
Woo!
Now singles!
Step right!
And doubles!
Woo!
And doubles!
Woo!
Last set of doubles!
Get ready to cha-cha!
Run!
Step, step, change!
Cha-cha-cha!
Arms way overhead!
Let your heels touch down!
Out!
Again, run!
Step, step, change!
Woo!
We all know how to cha-cha!
And up!
Lift!
Woo!
Step lightly!
Walk front!
Big pump!
And back!
Kick!
Very deliberate arm movements now!
Don't flail about!
Woo!
Woo!
Breathe!
Woo!
Last set!
Woo!
And now sunshine arms to the side!
And in!
Again, two steps left!
And back!
Singles!
Singles!
Out!
Doubles!
And back!
Singles!
Woo!
Doubles!
And back!
Singles!
Woo!
Grapevine! Down, out, down, kick!
Step, kick, singles!
Woo!
Again, grapevine!
Woo!
Singles!
Woo!
Again, up!
Woo!
Step, kick!
Again, down, up, down, kick!
Again, down, up, down, kick!
Woo!
Step, kick!
Last set of grapevines!
Kick!
Singles!
Straight leg kicks!
Arms overhead!
Woo!
You can bend your knee if you don't want to do this with a straight leg!
Elbow to knee now!
Keep going!
Walk forward!
Bicep curl!
Walk forward bicep curls!
Kick!
Elbow to knee!
Kick!
Elbow to knee, keep going!
Woo!
Back side!
Woo!
Again, keep going!
Elbow to knee!
Woo!
Hey!
Damn!
Last time front!
And now drive a big turn again!
Yeah!
Woo!
Woo!
Ready and march!
Five, six, ready, arms up!
And open, together, and down!
Up!
I fooled you!
Together, and down, up!
Open, together, and down!
Up!
Woo!
Elbow to knee, kick!
Woo!
Elbow to hip now, take it down!
What's important here is to keep your knees over your toes!
Don't go like this!
Take it down!
Thighs are still!
Pick it up!
And now reach up, pull down!
Weight is forward, tummy's in!
Hip's under, and breathe!
Woo!
Pull, reach, pull, reach, pull!
That's good, keep breathing!
Now Hawaiian arms, move at an angle!
Touch change!
And push down!
Woo!
Again!
Touch change angles!
And back!
Four more counts!
One, two, three, four!
Hey-o!
Take it down!
Those arms overhead, and up!
Hip's under!
And push down!
Hip's under!
Up!
Take it down!
Knees over the toes, and up!
And reach, pull!
Right!
Very good!
Keep going!
Breathe!
Have a little conversation now, just to be sure you can do it!
Hawaiian arms again!
Move front!
Woo!
And push!
Shoulders down!
Again!
And lean with the hip!
Again!
Four in place!
One, two, three, four!
Kick!
In place!
That's right!
And back!
Move front!
Now in place!
Very good!
Side again!
Great find!
In place!
Breathe!
And back!
In place!
Get ready for monkey plies!
That's right!
Hips under!
Knees over toes!
I'm sorry!
I don't know how to do that!
I'm sorry!
I'm sorry!
I'm sorry!
Leg to the side!
And down!
Keep the hips under!
Don't let the back arch!
Look at heels! Touchdown!
Stomach in!
Chest lifted!
Very smooth!
Now sunshine arms!
Touch and in!
Half circles back!
Front again!
Out!
And in!
And half circles!
Watch those windows!
Great find again now!
Kick!
In place!
Very good!
Great find back!
Press!
And press!
Go to the side again!
Great find!
In place!
Take it back!
In place!
Monkey plies!
Out!
As you go down, the arm comes up!
Very controlled arms!
Be sure to have the knees right over the toes!
Hips under, back is not arched!
There you go!
Very good!
Very good!
Very good!
Very good!
And out!
And in!
Now we're going to lunge again!
Leg out!
Press down!
Press down!
Weight is slightly forward!
Stomach in!
Nice smooth movements!
And breathe!
Very good aerobic movement here!
Sunshine arms coming up!
Out!
Touch in!
Again!
And in!
Half circles!
Step touch!
Here!
And now do your own thing!
Step lightly!
Are we having fun or what?
Yeah!
Oh yes!
Don't wake up your neighbors now!
And march!
Keep pumping!
Step softly!
And in!
Get ready to Charleston!
Now to the side!
Front again!
To the side!
To the front!
Front again!
To the side!
To the front!
To the side!
This is the last time!
Walk front and press!
Heel out!
Great find!
Palms down!
Heel out!
And front!
Heel out!
Heel out! Great find!
Palms down! Heel out!
Front again!
Heel out!
Step softly!
Great find! Last time!
Now step across and tap!
Arms going opposite directions from the knees!
That's right!
Hey!
That's right!
Great find!
Shoulders rubs!
Heel out!
Last time!
Heel out!
Single heel touches!
And now great find again!
Step touch!
Again!
Now turn left and push off!
And turn! Pick up your feet!
Don't let your feet get caught in the rug!
And turn!
Keep your back straight!
Don't let your tush stick out!
Don't want to get swayed back!
Two counts!
And turn!
Again!
Walk front!
Touch and sway!
And back!
Touch!
Again!
Touch and sway back!
Again!
Touch and sway back!
Hooking!
Again!
Side!
And front!
Side!
Again!
And front!
Side!
To the front!
Side!
Side!
Step across now again!
Now drive a big truck!
And back!
The arms a little bit lower than we did before now!
And march in place!
Pull up tall!
Breathe deeply!
And inhale!
Exhale!
Stretch the left leg back!
Hands on the right thigh!
And press that back heel into the floor!
The back toe should be pointed straight ahead!
Press the hips forward!
Stomach in!
Shoulders pressed back and down!
Chest is lifted!
Breathe!
Press that heel down!
Feel the stretch in the calf muscle!
Now move that back leg forward a little bit!
It's very important that the back toe be pointing straight ahead!
And that that knee be directly over the toe!
The hips are tucked under!
Stomach in!
Shoulders pressed back and down!
Chest is lifted!
Breathe!
Shhhhhhh!
Change sides now! Other foot and back!
Hands on the front of the thigh for balance!
Stomach in!
Hips tucked under!
Press the back heel down!
And the buttocks! Press the hips forward!
Feel the stretch in the calf muscle!
Back toe is pointing straight ahead!
Chest is lifted!
Shoulders down!
And now move that back foot forward a little bit!
And bend the back knee!
Feel the stretch now in the lower calf muscle!
Tuck the hips under!
Stomach in!
Chest lifted! Shoulders down!
Breathe!
And now move that back foot forward a little bit!
And now sit down!
Lie on your back!
Left knee is bent!
Gently raise the right foot!
To the point of gentle tension!
Don't point your toe or flex it!
Just relax the foot into a neutral position!
If you want to maximize the stretch,
Place your hands behind your thigh!
And gently press your leg even farther!
Be sure to relax the foot!
This is a hamstring!
And now bend!
And stretch!
And bend!
And stretch!
And press!
And now place that foot behind your left knee!
Right on that knee!
And reach behind your thigh!
And press the knee into your chest!
Feel the stretch!
And now move that back foot forward!
Shoulders down!
Shoulders up!
Shoulders up!
Feel the stretch in the right hip!
If you want to, you can simply press your knee in without using your hands!
And now remove your foot!
And roll over towards the television set!
And bend that bottom knee up towards your chest!
And reach around!
Clasp your foot!
And very gently press that thigh back!
And as you do,
think of curling your pelvis up!
In order to round out your back and keep it from arching!
Stomach is in and keep breathing!
Feel the stretch in the front of the thigh and the quadriceps muscle!
That's right!
And now roll over onto your back again!
Bend the right knee and lift the left leg!
Very gently to the point of gentle tension!
Relax your foot!
And record it!
Keep breathing!
If you want, you can put your hands behind your thigh!
And gently press the leg towards your chest!
And now bend!
And stretch!
And bend!
And stretch!
Now place that foot on your right knee!
And gently press the right knee towards your chest!
If you want to maximize the stretch,
place the hands behind your thigh!
Press your knee in even further!
And keep breathing normally!
Feel the stretch in the left hip!
Now remove your foot and roll over away from the television set!
Hand on your arm!
Bend that bottom knee up towards your chest!
And reach around!
And gently clasp your foot and press your thigh and knee back!
And as you do, think of curling your pelvis forward to lengthen your spine
and round out your back to keep it from arching!
Breathe normally!
Feel the stretch in the front of that thigh!
Now roll back again!
Hands behind your thighs!
Gently press your knees into your chest!
This is an excellent stretch for the lower back!
Breathe normally!
Relax your neck into the floor!
And now roll over towards the television set!
And using your hands to assist you, come to a sitting position!
Put the soles of your feet together!
Now if these exercises cause any discomfort to your knees,
either put your feet out further the way Warner is doing,
or you can eliminate these exercises altogether!
Hands on your ankles!
Lean over your feet and press your knees towards your floor with your elbows!
If you have a hard time reaching your knees with your elbows,
you can use your hands to press your knees down!
But be sure to breathe normally!
Don't hold your breath and relax your head and neck over your feet!
You should feel a stretch in the groin area in your inner thigh as well as your outer hip!
And roll up!
Put your left foot in front of your right foot!
And round down over your right knee!
Hands on the floor on either side of your knee!
And inhale!
And as you exhale, let the weight of your head carry you even farther over that knee!
And feel the stretch in the left hip!
The stretch is in the same hip as the leg that's in front!
And come center and keep breathing!
Relax your head and neck! Don't even try to look at the television set!
Just round down over your feet as much as you can!
You should feel a stretch in the outside of both hips now!
And round off!
Change legs! Other leg in front!
Now round down over the opposite knee from the leg that's in front!
And inhale!
And as you exhale, let the weight of your head carry you even farther over that knee!
And feel the stretch in the same hip as the leg that's in front!
And come center and keep breathing!
Relax your head and neck down over your legs! Don't look at the television set!
Keep breathing!
And roll up!
Open your arms! And gently press your elbow down behind your head!
This is a tricep stretch like we did in the beginning!
Sit up tall, don't slouch, stomach in, normal breathing!
And reach up!
Other side!
We've been using a lot of upper body during the aerobic section of the class,
and it's very important to stretch out our back, our arms, and our shoulders!
And open!
And now hug yourself!
You've done a great job!
Let your head drop down over your arms!
This is an excellent upper back stretch for people who've been sitting at desks all day!
Keep breathing! Now open your arms!
And lace your fingers behind your back!
And lift your arms!
Feel the stretch across the chest and the pectoral muscles,
and in the shoulders and in the upper back!
Sit up tall!
Now put your hands on your knees, and stretch your ear over to your shoulder!
Don't hunch your shoulders, keep them pressed back and down!
Other side!
One more time to the left!
Keep breathing, chest is lifted!
And last time to the right!
Now drop your chin to your chest, and slow half circle!
And back!
One more time to the left! Feel the stretch in the upper back, don't slouch, keep breathing!
And last time back!
Head up and shoulders up, and down!
Way up!
Grow taller as you press your shoulders down, and lift, and down!
Last time, lift, and down!
You did a great job!
Right on! See you next time!
Thank you for watching!
Thank you for watching!