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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.
This or any other exercise program may not be suitable for everyone, and this or any
other exercise program may not be suitable for everyone, and this or any other exercise
program may not be suitable for everyone, and this or any other exercise program may not
be suitable for everyone, and this or any other exercise program may not be suitable
for everyone, and this or any other exercise program may not be suitable for everyone,
and this or any other exercise program may not be suitable for everyone, and this or
any other exercise program may not be suitable for everyone, and this or any other exercise
program may not be suitable for everyone, and this or any other exercise program may
not be suitable for everyone, and this or any other exercise program may not be suitable
for everyone, and this or any other exercise program may not be suitable for everyone,
and this or any other exercise program may not be suitable for everyone, and this or
any other exercise program may not be suitable for everyone, and this or any other exercise
program may not be suitable for everyone, and this or any other exercise program may
not be suitable for everyone, and this or any other exercise program may not be suitable
for everyone, and this or any other exercise program may not be suitable for everyone,
and this or any other exercise program may not be suitable for everyone, and this or
any other exercise program may not be suitable for everyone, and this or any other exercise
program may not be suitable for everyone, and this or any other exercise program may
not be suitable for everyone, and this or any other exercise program may not be suitable
for everyone, and this or any other exercise program may not be suitable for everyone,
and this or any other exercise program may not be suitable for everyone, and this or
any other exercise program may not be suitable for everyone, and this or any other exercise
program may not be suitable for everyone, and this or any other exercise program may
not be suitable for everyone, and this or any other exercise program may not be suitable
for everyone, and this or any other exercise program may not be suitable for everyone,
and this or any other exercise program may not be suitable for everyone, and this or
any other exercise program may not be suitable for everyone, and this or any other exercise
program may not be suitable for everyone, and this or any other exercise program may
not be suitable for everyone, and this or any other exercise program may not be suitable
for everyone, and this or any other exercise program may not be suitable for everyone,
and this or any other exercise program may not be suitable for everyone, and this or
any other exercise program may not be suitable for everyone, and this or any other exercise
program may not be suitable for everyone, and this or any other exercise program may
not be suitable for everyone, and this or any other exercise program may not be suitable
for everyone.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
And you did it!
Good for you!
See you next time!
And here we are, ready to work out.
All right.
Stand with your legs a little more than hip distance apart.
Feet are parallel.
You should have your good aerobic shoes on now,
so you don't have to stop before we start with the aerobics.
Weight is slightly forward.
Pull up tall in the waist.
This bone, the pubic bone, is curled up towards your navel.
Shoulders are back and down.
Chest is lifted.
Neck is long.
Ready and head right and back to the left and down.
Reverse it to the left.
Don't punch up.
Back to the right and down.
Shoulder shrugs.
Up and back.
Two and back.
Reach it up and back.
Warm up the shoulders now.
Use that muscle between shoulder blades to strengthen the upper back.
Now arms open.
On the shoulders, double time.
Two.
Pull up tall in your stomach.
Up and back.
Up and back.
Up and back.
Warm up the shoulders.
Up and back.
Up and back.
Up.
Two.
Three.
Four.
Reach from the waist.
Six.
Seven.
Eight.
And to the right.
Two.
Three.
Four.
Reach out of the waist.
Weight is slightly forward to the left.
Straight to the side.
Arm over the ear.
Stomach in.
Chest is lifted.
Open the arms.
Lace your hands behind your back.
Pull in your stomach.
Roll down with a flat back, lengthening your spine.
Don't look at the television set.
Let your arms drop way over your head.
Feel the stretch in the shoulders and to the right.
Pull it down.
Stretch that left shoulder over to the right leg.
And to the left.
Relax the front of your thighs.
Don't grip with that muscle.
All the attention is on lengthening the back of the legs.
To the right again.
Stretch it down.
Very little presses.
Lengthening that leg.
Up and back.
And to the left.
Last time.
Press it down.
Relax your neck and head.
Six, seven, eight.
Now to the center.
Stretch it down.
You can have your hands on the floor or your lower legs.
Relax your head and neck.
And lunge right.
Left.
Right.
Left.
Five.
Stomach in.
Seven.
Eight.
Now straight legs.
Out of the hips.
Weight is forward.
Five.
Six.
Seven.
Eight.
Again.
Lunge out.
Lunge out.
Weight is forward.
Six.
Seven.
Last time.
Straight legs.
Two.
Three.
Four.
Five.
Six.
Seven.
Eight.
Now walk your hands way out in front of you.
Get ready for toe raises.
Up.
Down.
Up.
Down.
Three.
Four.
Feels up.
Down.
Up.
Down.
Work through that whole foot.
Feel it in your ankles and calves.
Up.
Down.
Up.
Down.
Jump through there.
Swag your hands back.
Turn your toes out.
Lunge to the left.
Slide that right foot out and flex it.
Cr �Ese that knee open with your elbow.
open with your elbow, like this. Press it open and to the right. The right foot is flat on the floor.
Knee is pressed out with the elbow. Change sides. Flex the right foot. Press that left knee open
with your elbow and change sides. Over to the right side. Press the knee open with your elbow.
Right foot is flat on the floor. And now swivel around. Face that right foot.
Feet are parallel and lunge. Low lunge. Stretch it out. Five, six, seven, eight. And flex it back.
Press the chest down the shins. Five, six, seven, eight. In front. One, two. Feel your
spine straightening and lengthening. The front foot is flat on the floor. And back. Press that back
heel down to the floor. Stomach is in. Chest is stretching towards the shins. Hold it there. Inhale.
And lower that toe and exhale. Stretch down that front leg. Oh, feel that stretch.
And come forward. Now scoot that back knee way out behind you. Reach around with the opposite hand
and gently press the heel into your buttock. If it's hard for you to hold on to your foot,
do it the way Richard is doing it. Drop the hips forward. Now not sitting right on top of the knee
cap. Your knee is way out behind you and the front foot is flat on the floor. And release and swivel
front and around to the other leg. Drop the hips forward. Two, three, four. Press it front. Six,
seven, eight. And flex it back. Try to get that back heel pressed towards the ground. The chest
is stretching down that front leg. And front again. Lunge it out. Lengthen the spine. Growing long
out of the crown of the head. Six, seven, eight. And flex it back. Hips should be even. Don't let
that right hip ride up. Stretch it down. Inhale. Lower that front toe and exhale and stretch even
farther down that front leg. Feel the stretch. Oh boy that feels good. And come forward. Scoot the
back heel way out behind you. Reach around with the opposite hand. Pull the heel into your buttock.
The front foot is flat on the floor. Chest is lifted. See how Peggy is resting on her lower thigh,
not directly on her knee cap. And release. Now move that left leg behind you and tend and stretch
right. And now left. Press the heels down. Feel the stretch. Now single counts. And right and left.
Pull your abdominals in. Stretch your buttocks to the ceiling. Both heels pressing down.
Now walk your feet up to your hands. Bend your knees. Hang down over your legs. Let your head
and shoulders relax and slowly roll up one vertebra at a time. Pulling in your stomach.
Pulling in your stomach. Very good. Now we're going to go on to the waist exercises.
Stand with your legs apart. Toes turned out a little bit. And to the right. Two, three,
four. Pull it down. Reach it out. Down, up, down, up. Be careful not to make that left shoulder come
around like this. It'll put a strain on your lower back. It's straight to the side and you can bend
your knees the way forget is doing it. That makes your lower back feel better. Pull up out of the
waist. Chest is lifted. Weight is forward. Breathe. Breathe. Straight to the side. Six, seven, eight.
Again. One, two, three, four, five, six. Weight is forward. Straight to the side. Two, three, four.
Don't just stay down there and move your arms. Down, up. Down, up. Down, up. Right and left.
Right and left. And left. Left. Three, four. And pull down. Two, three, four. Don't forget.
Don't just stay down there and move your arms. You've got to go down, up, down, up. Stretch.
Stretch. Three, four. Check your weight. It should be a little bit forward.
Rubic bone is curled up toward your navel so there's no arch in your back. Three, four, five, six,
seven, eight. Again. Relax your neck. Two, three, four, five, six, seven. Again. One, two, three,
four, five, six, seven. And circle to the left and right. Left and right. And to the right.
And open. Again. Bend your knees the way Peggy's doing. It could make your lower back feel more
comfortable. And open. Reach. The arm is going right over here. Not in front of the face like this.
Eight. Now to the left. Reach and open. Reach and open. Stretch it. Weight is forward. Oh yes.
Reach. Work that waist. Stretch. Last time to the left. Now four counts right. One and open. Reach
and open. Breathe. Stretch. Now to the left. Reach and open. Reach and open. Three,
four. Now counts of two. Reach, open. Your stomach, chest is lifted. Now to the left. Reach, open.
Reach and open. Now turn. Go over and down. Swing around to the left. Turn it. Go down and
swing around. Right. Turn it. Pull it down and swing around. To the left. Turn it. Pull it down
and swing around. Now punch. Punch. Straight out. Leaning with your shoulders. Knees are bad. Don't
move your hips. And now cross it over. Work those oblique muscles. Knees are bad. Don't move your
hips. Isolate your waist. And now swing. Knees are bad. Don't move your hips. Isolate the waist.
Feel it in your waist. Five. Six. Breathe. Chest is lifted. Weight is forward. Last time. Elbow to knee.
One. Ankle. And knee. Ankle. Knee. Woo. Ankle. One more set. To the ankle. Hang down. Now
stretch down. Bend your knees and roll up. Elbow to knee. One. Two. Reach and hit. Breathe. If this causes any discomfort in your shoulder,
instead of swinging your arms, punch it straight up the way Marianna's doing. Two more sets. Reach and way out.
And keep those thighs moving. We're going right into arms and aerobics. And while we do it,
Leslie Lilina is going to sing. Why don't you sing along with her? Ready. And one. Two. Three. Knuckles up. Chest is lifted.
Thighs are moving. You can sing along with Leslie. You know you're breathing properly.
Six. Seven. Eight. Knuckles down.
I'm calling inside you. Woo. Driving you on. Six. Seven. Eight again. And a sudden spark of fire.
Beaming like a rising sun. Thumbs up. Thumbs up. There's so much more to you than meets the eye.
There's so much more in you you're going to try. There's so much more living, living, living, living, living for you.
One. Two. Oh yeah. Press. Press. Press. Press. Press. Arms twist. Work hard at work and hard at play.
Though you've seen disappointment. Two. It seems you're getting stronger every day.
There's so much more to you than meets the eye. There's so much more in you you're going to try.
There's so much more living, living, living, living, living for you.
Oh yeah. Do it. Do it. Do it. Yeah. Do it. Six. Seven. One more set. One. This is. Up and slow now.
This is. Five. Freedom calls you. Seven. Constipated. Up. Two. It's a certainty of knowing.
Eight again. No one else can do it quite the same. There's so much more to you than meets the eye.
There's so much more in you you're going to try. There's so much more living, living, living, living, living for you.
Do it. Do it. Do it. One more set. Do it. Two. Do it. Four. Do it. One. Six. Seven. Eight. And one. Two.
Back and a one. Two. Three. Four. Five. One. Two. Get ready to jog and play some workplace pecs.
Rest. Rest. Rest. Resist. Resist. Resist. There's so much more to you than meets the eye. There's so much more to you than meets the eye.
Six. Seven. One more set. One. Elbows up now. Reach it. Up those muscles. Straight arm now. Arms high behind you. Straight elbows. Work those arms.
Now beach ball presses. Get those arms up. There's so much more to you than meets the eye. There's so much more in you you're going to try.
There's so much more living, living, living, living, living for you. Do it. Do it. Do it.
Open the arms. Do it. Oh yeah. Reach. Reach. Reach. One more time. Reach. Reach. Work those triceps. Five. Six. Seven. Eight. One. Two. Three. Four.
Extend your arms. Open your fingers. Press it down. Press it front. There's so much more to you than meets the eye. There's so much more to you than meets the eye.
There's so much more to you than meets the eye. Three. Five. Six. Hit it Leslie. You take it from here to here.
And twist. Right side. Weight is up. And again. Two. Three. Four. Twist it. Five. Six. Seven. And bring it down. Two. Three. Arms extended. Five. Six. Seven. And a lot of eight.
Two. Three. Four. Stretch it. Five. Six. And seven. Elbows extended. One. Two. Three. Four. Stretch it. Five. Elbows high. You're breathing a lot of eight.
One. Two. Three. Four. And five. Six. Get ready. Jog. Pulling weights front. One. Two. Three. Four. Six. Seven. Two. Side and lift.
One. Two. Three. Four. Five. Six. Seven. Reaching up and down. One. Two. Three. Stretch it. Stomach extended. Knees soft. Eight more.
One. Two. Three. Four. Five. Six. And instead of reaching up and down. One. Two. Three. Four. And five. Six. Exhale. And eight in a doggy clap.
One. Two. Three. Four. Follow changes. And a skip. One. Two. Three. Four. Five. Six. Seven. And a skipping front.
Side four. And again front. One. Two. Three. Going to stop. Here we go. Two counts front. One. Two. Three. Here we go. One. Two. Side. Two more times.
And again front. And a skipping way up to the side. Okay. Three counts. Five. Six. And seven to the front. Here we go.
One. Two. Three. Legs swing. Side to side. And reaching up. Oh yeah. Six. And a reaching down. Two. And a step up.
One. Two. Three. And four now with the arms. Three now. Legs up. Five. Six. Seven. And a hip against the doggy dance.
One. Two. Three. Four. Can you feel it? Arms up. One. Two. Three now. And a up and shoulders. There he is. And a full jumping down.
Five. Six. Alternating photo. Right. Left. Oh yeah. Three. Don't forget. Here we go. Five. Six. Three. Go. Five. Six. Seven.
Here we go. Skid row. And it's right. Left. Left. Get right. Left. And a single count. Right. Left. Left. Get right. Left. Left.
And reach it to the right. And a doggy dance. One. Two. Three. Four. Five. Six. Step up. To the left. One. Two. Left. One.
One. Two. Right. Left. Again. Step up. Two. Run. Two. Three. Four. Last time. And a pull the pulse. Look to the left.
Three. Four. Five. Six. Five. Six. And a bring it up and out. Get it. Wake it up. Five. Six. Seven. And a pop it.
Five. Six. Seven. Again. One. Two. Three. And a right knee up to the front. Left. Again. And it's a real one.
Okay. Hang on to it. You can do it. One more time. And do it. And up to the knee. Right. Left. Left. Three.
Six. Seven. Again. Two. Three. Four. Five. Six. Two more. Seven. Here we go. Let's twist it. Arms down. Time to catch your breath now.
Arms down. And an arm stand. Make it hurt. This is Mary Ann's hot stuff. Bring it up. And an arm stander. Five. Six. Seven.
Bring it down. Go Richard. Here we go. Pull down two pounds. Kick those heels out. Four more. Kick it. Two more. And a single.
One. Two. And a slide. Run. Go down. Run. And up it. And skip. Up again. Skip. Jog and flip.
One. Two. Three. Four. Five. Six. Seven. Again. Eight. Balance it. Slowly bring it down. Three. Four. To the front.
One more time. Go and front. Leg swings. Right to left. Go. Come on. Here we go.
One. Two. Three. And two. Again. Two. Go Richard. Single. Get it out. Now to the front.
Three and back. Five. Six. Seven. To the side. One. Two. Three. Go Audrey. And hop inside.
Go Audrey. Come on. It's for Mickey. Eight knees up. Eight more. Four. Five. Six. You can slide in.
Slow it down. Come on Jake. Come on. Cool down. Toe presses now. Cool down.
Cool down. Press it down. Reach it down and breathe.
Work hard at work and hard at play. That's right.
Do it. Do it. Do it. Do it. Do it.
Breathe now. Eight. Shift weight.
Start to lower. Legs straight, groin straight. Hips left and right. Left and right.
Pull in your abdominals. Relax your neck and head. Feel the stretch inside of the upper thigh.
This is the last set. And now bend and reach. Bend and reach. Stretch. Stretch. Walk the feet a little closer together.
Hands out. And bend and stretch to the right. Three. Four. And left. Roll the stomachs in. Now eight singles. Right and left.
Stomachs in. Relax the head and left. Right and left. Right and left. Both heels down. Bend the knees. Walk the hands back.
Lift up on the toes. Press the heels forward. Drop the hips. If this causes any discomfort, don't come down as low. Stay up high. Now lower the heels.
Bend the knees. Hang down over the legs. Let the head bend. Relax and slowly roll up.
Pull in the stomachs. Pull in the stomachs. Straighten up.
Now we're going to go on to floor work. Let's get our mats.
You're sweating as much as we are. Why don't you get yourself a big glass of water and drink it slowly during the rest of the class.
You know, muscles don't work as well when they're dehydrated.
You should have your shoes off now so you can get full range of motion in your feet. Open your legs in a stride position.
Not too wide, though. You don't want to overstretch the tendons in the inner thighs.
Sit up tall right on top of your hip bones. Press your little toe down to the floor. Hands in front of you.
Ready and reach, reach, reach. Press it out and up. It's not an arch. It's a stretching up through the crown of your head.
Reach, reach. Four, five, six, seven. And pull it to the right. Stretch it out. Reach it up. Chest is lifted.
Out of the waist. Left hip is down. And now hold it and stretch it out and over.
Feel the stretch up the left side of the body. Turn and face the leg. Spine is lengthening.
Stretch your chest out toward your knee. Toe is pointed. Now round it down. Weight of the head carrying you over.
Workout center. And walk it back. And pull it to the left. Stretch it out. Toes are pointed.
Right hip is pressing into the floor. Stomach is in. And hold it and reach. Stretch it out.
And turn and face the leg. Again, right hip is pressing to the floor. Stomach is in.
Chest is reaching for the shins. And round it down. Weight of the head carrying you over.
Seven, eight. Flex your feet and walk it center. Now pull it out with flexed feet.
Lengthen the spine. Flat back. Reach it side to side.
Don't over strain it. Only come down as far as you can comfortably. Now walk it up. Arms overhead.
And right. Left. Now you may not want to use both arms. You can only use one arm if you want.
Look at the people in the third row. Right and left. Right and left.
Open your arms. Bring your legs together. Flex your feet. Hold on to your toes if you can reach them or your ankles.
Stretch down over your legs. Relax your neck and head. Feel the stretch in the hamstrings.
If you feel more comfortable holding on to your lower legs, that's alright.
Try to keep your heels off the floor. Relax down. And now point your toes.
And roll up. Bend your knees. And roll over onto your back and we'll go on to the abdominal exercises.
Toes are slightly turned in. Knees are parallel. Hands on the chest. Curl your pubic bone up towards your navel.
And lift. Two. Three. And down. Exhale as you come up. And down. It's a curling motion.
Chin to chest. Last time. Curl it up. Now knee lifts. Left knee. Right knee. The chin is to the chest.
You exhale as you come up. The pubic bone is curled up. Right knee. And left knee. Exhale. Exhale.
Chin to chest. Left knee. Right knee. Left knee. This is the last set. Now cross it to the right with the elbow.
And left. Exhale. And left. Keep that back rounded. Keep the pelvis tilted up. Alright. Can you feel it?
Alright. Exhale as you come up. Exhale. Exhale. Exhale. This is the seventh set. Last set. Eight.
Now we're going to start with both knees if you can. Both knees. Or you can do it the way Jeff is doing it.
You don't have to use both knees. You should not let your back arch. Back is rounded. Chin to chest.
The pubic bone is curled up. And now lie back. Knees to chest. Right leg straight up. Left knee bent.
Hands behind the head. And lift. Two. Three. Four. Pubic bone is lifted. Seven. Eight. Extend the left leg.
Don't use your hands and arms to lift you. All the work is being done by the muscle between the navel and the pubic bone.
Elbows are straight up. Five. Six. Seven. Change sides. Bend the right knee. Reach it. Five. Six. Exhale. Exhale.
Straighten that leg out at an angle. Not too low. Five. Six. Seven. Straight up. One. Two. Reach. Four. Five. Six. Seven.
Cross your ankles. Crunchies. Elbows are pointing up towards the knees. Reach with your shoulders and your chest.
Not just your elbows. Knees should be over the hips. The pubic bone is curled up. Exhale as you lift again.
One. Two. Three. Hang in there. Come on. You can do it. Keep breathing.
Slow. Across. Left. Right. Left. Three. Breathing. Four. Think of what a strong, hard stomach you'll have.
Cross it over. Seven. Eight. And now bend your knees. We're going to go into the bicycles, starting to the right.
And one. Two. Three. Four. Double time.
You might want to have your hands underneath your hips the way Audrey and Kellyn are doing. Don't let your back arch.
Now flex. Be sure that your pubic bone is curling up. And as I said, it might help you to have your hands under your hips.
Be sure that your back is not arching up. Six. Seven. Eight. Point again.
Now don't just move your elbows. Reach with your shoulders and your chest. Up to tempo. And a one. Two. Keep breathing.
Four. Five. Six. Seven. Last time. Flex. Get that upper body up. Really working. You're feeling it.
Up to tempo. Two. Three. Four. Five. Six. Seven. Eight. Knees to chest. Inhale. Exhale.
You're on the floor. Knees are parallel. Toes turned in. Hands behind the head. Chin is down.
And one. Two. And down. Two. Exhale. Up. Inhale. Down. Exhale. Inhale. Down. Last time. Slow.
Single time. Lift. And down. Exhale. That pubic bone is curled up. Don't let your back arch.
Five. Six. Seven. Eight. It's almost over. Now double time. Two. Three. Four. Five. Six.
Relax your neck and head. One. Two. All your hands and arms are doing is supporting your head and allowing your neck to relax.
Elbows back and single time. Two. Three. See I can take my hands away. The hands aren't lifting me.
It's this muscle right in here that's doing all the work. Eight. Double time. One. Two. Three. Four.
Concentrate. Very intense. It's almost over. I promise. And lift. You've heard that before.
Three. Four. Five. Six. Seven. And hold it there. And go back. Straighten out your left leg.
Press your right knee over to the left side. Right arm straight out shoulder height.
Press that right shoulder down to the floor. Roll back onto your back. And go to the other side.
Press your left knee down to the right side. Left arm straight out. Press your left shoulder down to the floor.
Decompress your spine. And roll over onto your backs. And up onto your left sides.
And we'll go on with the leg exercises. Point your toes. Extend your legs in a straight line with your upper body.
Hand in front. And lift. Lift. Stretch that leg out. Lengthen it as you lift it.
Reach. Six. Seven. Eight again. Don't go like this. Don't just sort of sit back and go through the motions.
Press your hips forward. Pull up tall in the torso. Big distance between the shoulder and the ear.
Stretch it up. Up. One more set. And a one. Looking good, Brigetta. Woo!
Three. I'm working the outer thigh now. Reach it up. Up. And stretch. And stretch.
And now lift it up. Flex the foot. Point it and reach it higher. And bend that bottom leg. Woo!
Flex the foot. Ready and press. Press. Press. Press. Press. Now again, that top hip is forward.
Don't sit back. This is not the right exercise. It's forward. Pull up tall. Five. Six. Seven. Eight.
Again. One. Two. Press. Feel like there's a rubber ball under that foot and you're pressing it down.
Press. Press. Feel the resistance. Resistance. Four. Five. Six. Seven. Hold it there.
Watch your toe. Hug it into your chest. Woo! Thank you. Now extend it straight out.
Bend. Reach. Reach. And you may want to push your arm around your leg to support your leg like Lesley Maldred is doing.
Stretch. Stretch. Don't snap. It's a stretch. Now double time. Reach. Reach. Reach. Woo!
Don't snap. It's a little bend and a big stretch. Stretch. And hold it there. Point your toe. Reach it out.
Oh. And hug it into your chest. Drop it over. Now come up on that back toe.
Stand that front leg at a right angle from your body. Flex your foot. Ready. And one. Two. Three. And down.
Reach it up. Two. Three. And down. Put your fingers on that little muscle in the inner thigh. Feel it working.
Up. Two. Three. And down. Double time. Two. Three. Four. If you want more resistance, do what Richard's doing.
Press against that leg as it comes up. And push. Oh yes. That Richard. Five. Five. Seven. And up. And down.
Two. Now don't go like this. Don't use your whole body to create motion to get that leg up. Isolate it.
Your back is rounded. Your stomach is pulled in. Another set of eight. How you doing there? Woo! Three. Very good. Four.
That's a hard muscle to get to. Six. Seven. And hold it there. Point the toe. Reach that leg out. And now press it into the chest.
Woo! And let's come on to our hands and knees. Lift the leg closest to the TV set. Throw your pubic bone under. And lift.
Two. Three. Isolate the leg. Don't use the whole body. Just the thigh is lifting. And lift. Two. Relax the head and neck.
Don't keep looking at the television set. Six. Seven. Now from a lifted position. Up. Little movements. Way on top. Woo! Five. Six. Seven. And hold it there.
Bring that knee around and back. Press your chest towards the floor and lift. Up. Up. Up. Keep that leg bent. Up. Down. Up. Down. Up. Down.
Lift the pubic bone into the navel. Curve the back. Stomach in. Six. Seven. Eight. Again. Up. Down. Up. Down. Make it work. Up. Down. Stomach in. Woo!
Tucked under. Two. Three. Four. Five. Six. Seven. And hold it up there. Extend your leg. Flex your foot. And in and out. In and out. Three. Extend.
Stretch. You curved that pubic bone under. Don't arch your back. Seven. Eight. And hold it there. Point your toe. Extend that leg. And drop the knee four inches apart.
Sit back on your heel. Walk your hands way out in front of you. Look back towards your knees. Stretch the fingers out in one direction and your hips in the other.
And sit up. Take the leg that you've been working and cross it in front. And round down over the opposite knee. Whoa! Feel that stretch in the working hip. Oh, yes.
And now to the center and inhale. And as you exhale at the weight of your head, carry you way down over your legs. Feel the stretch in both hips. Oh, I feel that.
Pull in your stomach and roll up. You all right? Everybody all right? All right. Good sides.
Point your toes. Extend your legs. Ready and lift. Lift. Reach. Extend that leg. Stretch it out. And reach. Seven. Eight. Don't forget. Don't sit back like this. Don't use your whole body.
Isolate that leg. Feel like a dancer. Go up out of the waist. Long neck. Reach up. Descent into the shoulders. Weight is on the front hand. The top hip is forward.
The toes are pointed. Feel graceful. Weight is forward. Six. Feel that leg lengthening. Lengthening. And hold it up there. Flex your foot. Point the toe and reach it up higher.
Bend the bottom leg. Flex your foot. Ready and press. Press. Press. Press. Don't forget that rubber ball underneath your foot. Press it down. Press it down.
Resist. Resist. Resist. Make it work. If it's forward, weight is here. Eight again. One. Please don't do this. It doesn't do you any good. Press. Press. Press again. Press. Press. Resist. Resist.
Five. Looking good. Very good. And hold it there. Point your toe. Extend that leg. And now hug it into your chest. Hand underneath the knee. Stretch it out. Flex your foot.
Stretch. Stretch. You can put your hand behind your leg like Jackie's doing. That's all right. There's support for your leg, but it doesn't prevent you from getting a good stretch. Now, double time. Two. Reach.
Touch your heel. Five. Six. Seven. And hold it. Point your toe and stretch. Press it into your chest. Drop it open. Up on that back toe.
Extend the leg right out to the television set. Flex your foot. Ready and lift. Two. Three. And down. Stomach is in. Back is rounded. And down again. One. Two. Three. Weight is on the front hip. Two. Three.
Now double time. One. Two. Isolate that movement. Don't use your whole body to do like this. It's a little movement. Put your fingers there. Feel that muscle working. It's a hard muscle to get to.
Or you can press against it. One. Two. Three. Four. And now down and up. Down and up. Three. Reach. And lift. Isolate that leg now. Weight is forward. Back is rounded. Eight.
One more time. Down and up. Two. And smile. Three. And breathe. Four. Up. Five. And up. Six. Seven. Last time. Lift it up. Point that toe. And press it into your chest.
Over on your hands and knees. Lift the leg closest to the TV set. Stomach in. Ready. Lift. Lift. Stomach in. Tuck that pubic bone up. Don't let your back arch. Seven. Eight again. Isolate that thigh.
Move the whole leg. Just the thigh. Six. Seven. Now stay up top. A little movement. Lift. Lift. Lift. Very subtle. Very intense. Make it work now. And now all the way in the back and drop the knee.
Three. Two. Three. Four. Down on your elbows. Tuck those hips up. Don't arch your back. Down. Up. Down. Up. Four. Five. Six. Seven. Eight again.
Up. Down. Up. Four. Five. Six. Seven. One more set. Down. Up. Down. Up. Keep that knee bent. Five. Six. Seven. Eight. Extend it up. Flex your foot.
Drop it in and out. In and out. Stomach in. Four and reach. Drop it all the way in and out. Touch your buttocks. Reach it out. Seven. Reach. Eight. Hold it. Point your toe. Extend that leg.
And drop it down. Sit back on your heels. Walk your hands way out. Look back towards your knees. And sit up. The leg that you've been using is crossed in front.
Round down over the opposite knee from the leg in front. Feel the stretch in this hip here. The one you're not leaning over. Now to the center.
Inhale. And as you exhale, let your head carry you all the way over. Feel it in both hips. And slowly round it up.
And we're going into home stretch to the buttocks. Roll over onto your backs. Weight on your shoulders. Toes turned in. Knees parallel. Put your hands, palms down underneath your lower back.
Ready and lift and lower. Lift and lower. Three. Curl it up. Feel like you're curling that cubic bone right into your navel.
Lift. Release. It's a very small movement. Very intense. Curl. Release. Curl. Release. Think of yourself as a scorpion. Curling up its tail. Curl. Don't let your back arch.
Curl. Keep pressing that lower back onto the tops of your hands. Curl. Release. Curl. Release. Very intense. Curl it. Curl it. Curl it.
Double time. Lift. Lift. Up. And up. Curl it up. Knees are parallel. Toes are slightly turned in. And lift. Lift. Four. Five. Don't let your back arch. Seven. Eight again.
Lift. Lift. Lift. Curl it up. That's five. Six. Seven. Eight. Knees in and out. You may want to adjust your feet a little bit wider. In and out. Resist bringing them in.
Feel it in your inner thighs. In and out. As the knees come in, curl up your buttocks. Release. Curl it up. Release. Lift. Release. And resist. Resist. Make it work.
Press that lower back towards the tops of your hands. In and out. In and out. Again. In and out. Resist. Make it work. Resist. That's right. In and out.
It's up. Release. Up. Release. Up. Release. Now double time. And press. Press. Press. Go for it now. Hot cross buns. In and in again. Can you feel it?
Four. Press it in. Six. Give me seven. Eight again. Press. Press. Four. Press it up. There's no release now. Double time. Press. Press. Press. Press. Three. Four. Five. That pelvis is curled up and locked up now.
No release. Press. Press. Press. Press. Three. Four. Go for it. Hang in there. Seven. Now press the knees towards each other. Lift. And lift. They don't have to be touching if it causes any discomfort.
Again and lift. Lift. Lift. Lift. Five. Six. Seven. Eight again. Lift. Curl it up. Small movements. Up. Up. Up. Now parallel knees. And lift. Release. And lift. Release. Up. Release.
I can't hear you. Can you feel it? Alright. Good. And lift. Release. And lift. Release. Three. Release. Oh, I feel it. And lift. We're almost done. Don't give up now. You can do it.
Just think you're almost through with the whole class. Now double time. Come on. Last lap. Get it up. Four. Go for it. Six. Seven. One more set. Count with me. Two. Three. Four. Five. Six. Seven. And hang in there.
Squeeze it hard. And release your buttocks. Press your right foot behind your left knee and press it into your chest. Oh, feel the stretch in that hip. Stretch it up. Press it into your chest.
And flex and point. Flex and point. Flex and point. Change legs. The left foot presses in. Press it in. Feel the stretch in the hip. And now stretch that leg straight up. Gently towards your head.
And flex and point. Flex and point. Flex and point. Both knees to the chest now. Press them in. Hands behind the knees. Put your feet on the floor. Without lifting your head now, lengthen your neck and press your chin to your chest.
Now lift your nose to your sternum. Hands on the thighs. Curl it up. Pull in your stomach. And bring your right leg across. Hands on the floor. Feet are apart in parallel. Hang down between your legs.
Relax your necks and head. And pulling in your stomach. Up to the center of your body. Going lower now. All the way up. And inhale. Exhale. Feet together and lift it up to the left.
Look up at your left hand. Reach it down. With your right hand. And now the other side. Reach it up. Look at that right hand. Reach it up and stretch the left hand down.
Bring it up. And you're all through!
There's a calling inside you. Driving you on. And a certain spark of fire. Bring it like a rising sun. There's so much more to you than meets the eye.
There's so much more in you you're going to try. There's so much more. Living, living, living, living, living for you. Do it!
There's so much more to you than meets the eye.