Hi, I'm Kathy Smith, and we just finished shooting the most incredible video that I've
ever seen.
Now, when I decided to design this video, I wanted something that was safe, that was
effective, but also that was a whole lot of fun.
You know what?
We did it, we really did it.
There are some truly unique features in this video that I'd like to explain to you right
now.
For example, beat counts.
All new steps begin on a one count and continue for multiples of four counts.
Now, we're going to help you find that one count.
We show you the different levels of difficulty of an exercise so you can pick the best one
for you.
And foot looking.
Feet seem to be a source of a lot of problems.
Don't laugh, I have people in classes that can't get their right from their left.
So we've simplified it for you.
I want you to look at your feet right now.
Go ahead, look on down.
Looks just like that, right?
Now, I want you to look at your right foot and look at your left foot.
Every time you see and hear this, you'll get to check your feet.
Aerobics are great for the cardiovascular system, and they're also a great way to lose
weight.
Nature has given you a very convenient way to check your aerobic state.
It's your heart rate.
We're going to learn how to determine it right now.
Subtract your age, for example, 30, from 220.
Now multiply that number first by 70% and then by 85%.
The result per minute is your target zone.
Twice we'll stop and take a 10 second heart rate check, either on your neck or on your
wrist.
Now multiply that number times six.
Are you in your target zone?
If you're above it, slow down.
But if you're below it, you're going to have to work harder.
If this or any other part of the tape is not clear, just rewind and review.
Correct technique is so important.
Doing an exercise properly is going to help you avoid injury and also give you the most
benefit.
When you first begin this workout, and especially in the warmup, don't use the full range of
motion.
Keep the movements compact.
Start at a sensible pace, your pace, and work with this tape building up gradually.
If you have a tight back or any lower back problems, use a bent knee position.
This will reduce the stress on your back.
Always remember to keep your knee over your foot, not allowing it to twist out of line.
Again, this will reduce any strain on the knees.
The last thing I'd like to talk about is commitment.
There's absolutely nothing magical about this tape.
You have to commit to working with it.
You're going to have to set some goals, you're going to have to work toward those goals,
you're going to achieve those goals.
Now, give me, no give yourself at least three months, and I swear you will see rows of your
cheeks, you're going to see a lot of vitality, and you're going to see a leaner, tighter
body.
What I want is for you to start right now, put that tape on, and have some fun with this
whole thing.
I'm Kathy Smith, and I have a good time with your good health.
By the way, if your VCR has a memory, put a zero here, then your tape will always be
ready to work out.
Okay, it's time for the warm-up, and remember, make those movements fluid, no jerky motions,
and don't get competitive with these guys, because they're really good.
Feet shoulder-width apart, let's take a deep breath up, inhale up, exhale out, inhale up,
exhale out.
Now, this time, we're going to add the head, drop it down around the neck, inhale up, exhale
out, inhale up, exhale out, hands up clean, look up, and down, and up, and down, up, down,
and up.
Now, reach for the ceiling, count to eight, two, three, four, five, six, seven.
Open it up, nice and wide, plie on down, four, three, two.
Now, for stretching your sides, reach right and left, right, left, right, left.
Now, the hands go right to the knees, and you stretch the shoulders, down, down, four,
three, two.
Now, drop the hands to the floor, and bend and straighten, bend, straighten.
We're working our hamstrings now, nothing jerking.
From the top, reach up, two, three, open it up, and wide plie.
Press it down there, a little bit lower, reach right and left, side, side.
Hands go to the knees, you got the routine now, try to memorize it.
Hands go down, bend, straight.
Remember, the purpose of warming up is to get the body warm, to increase circulation
to the muscles, and to lubricate the joints.
So keep the movements fluid and controlled, not jerky or exaggerated.
Hands go to the knees, and stretch that back out.
Last time down, and bend, straighten, bend, straighten, bend, straighten, bend.
Now, wouldn't know, left hand, right side, you're opening and closing, opening, closing,
open, switch side, open, closing, open, closing.
Now, two, it's right, two, then we switch sides, okay, and left, two.
Last time right, thumbs her up, switch side, and right, two.
Back to center, bounce for eight, one, two, three, four, five, six, seven, eight.
Now, four, three, and lunge your thighs, right, two, three, four.
Sit it down, point, flex, point, flex, point, flex, point, flex.
Now, we're going to turn and press into the legs, just press into the legs.
Straighten the legs, both of you straighten out, and slight pulse in the back.
Pulse for eight now, back, legs go back, back, five, six, seven.
Now, turn and clap, and three, two, three, five, six, seven.
Now, lunge to the other side, lunge it down, drop it down, drop down.
Now, use the foot, point, flex, point, flex, point, flex, turn and press into the legs, press into four.
Now, straighten those legs out, just pulsate that back, press it down.
Use the legs, back, two, three, four, and five, six, seven.
Now, turn to the front and clap, two, three, five, two, three, four, and down, two, three, four, up, and down.
Keep it up there, on the toe, this is it, with the toe, work your heel.
Toe, heel, last time, now roll it up, slowly, one more step back.
Open it up into five, four, eight, take it down.
One, two, three, now right and left, and right, left, right, left, right, left, right, finger count, getting faster now.
Five, six, another set of eight, eight, seven, six, five, four, three, two, press it to the right, press it, come on, get into it now.
It's right, center, left, and center again, right, center, left, and center, and right, center, one more turn all the way around, it's right, center, left, come to center, hold it there, and dive.
Right and left, reach back out, and dive in, reach to the left, the back is flat, bend the knee now, two, three, four, and reach it.
Make sure it's done at the end, and reach, count to two, bend the knee and press, and reach to the right, reach to the left, press, two, and reach, again, press, two, last time.
We're going to swing it back and forth like this, one, two, three, four, five, six, seven, bring it around the rope.
Now you're holding on a rope right here, you're holding, stretching the side, you pull, tug of war, stretch, pull up, you pull, don't let it get away from you, side, come up, and pull, and up, and up, and pull.
Okay, last time, I want you to go a little bit further, pull, pull, pull, pull, both sides, up, pull, pull, pull, pull, both sides, up, and circle, circle, circle, reverse it, and circle, circle, circle, all the knees, and up, two, three, reverse it, bring it down.
Warm up the shoulders, last time, now add the toes, up on the toes, up, up, reverse it, take it down, down, down, last one, circle, take it up, up, circle, down, down, down, now left and right, here you go, left and right.
It's time for the aerobic warm up, let's go right and left.
It's elbow to knee, start to the right, it's up, and two, and three, now you switch sides, up, up, start out slow so you don't get too tired, and remember, pace yourself, switch sides.
And two, take it right for two, and left, and right again, and left, now 16th angle, take it right and left, right, left.
This is eight, seven, six, five, four, three, two, now shake it out.
And three more, eight, seven, six, five, four, three, now double, center, right and center, left.
Shake it forward, forward, forward, keep it low, unless you're losing more fans, then you can get your kicks a little higher, and forward.
Add the arms, take it up, and up, and up, and up, take it down, down, then you shake it low, low, and low, and up again, up,
put your right hand, flex it, fifth, fifth, and shake it, two, three, third time, out, side, down, down, and shake it, two, three, and four, last time.
It's hips again, this is easy enough, side to side.
Four, seven, six, five, four, three, two, and double, take it center, right, center, left.
Circle, here you go, circle, right, circle, left.
Eight, seven, six, five, four, three, two, cross the toes, and cross, cross, cross, switch sides, and cross.
Switch again, right, voice again, left, cross, left, cross, now count to two, take it right, two, and left, two, and right, two, and left.
The single count, out and cross, and out and cross, out and cross, and out, and cross it, cross it, out and cross, out and cross, out and cross, out, eight and cross, right, and lock it, take it right, two, three, two, three, count to four again, right, two, and four.
Now move, move those legs, count to two, hips, right, two, and left, two again, right, two, and left, now single counts, take it right, left, right, left.
Eight more, eight, seven, six, five, and four, three, two, now toe heel on the left, toe heel, switch sides, work those right, two, three, switch sides, and left, two, three, count to four on the right, right, two, three, now count to two, take it two, and switch it.
Switch again, left for two, switch, twos again, it's left, two, and right, two, and left, two, now sixteen singles, take it left, and right, and left, and right, and left, and right, and left, and right, and eight more, seven, six, five, four, three, two, now twist it to the left,
it's down, two, three, four, five, six, now take it down, it's down, two, three, four, up, six, seven, eight, up, six, seven, eight, down, two, three, four, up, six, seven, eight, down, two, three, four, hold it up there, drop your hands,
five, six, now open your legs, and twist it back and forth, you should be pretty warmed up by now, so we got some challenges in store for you, here we go, five, six, seven, eight, one, two, three, and turn, and center, and turn that one, center for four again, turn, center, and turn, count to two, take it center, two, and right, two, center, right, two,
right, two again, center, two, right, center, right, center, now single count, right, and left, and right, and left, right, left, right, now move it out, take it out there, four, three, two, now and the arms, take it up to the right and up to the left,
eight more counts, eight, seven, six, five, four, three, two, add the arrow, take it, center, pull.
If you're feeling winded, don't stop, just eliminate the arms, but continue with the lunge, you'll stay aerobic that way.
Four, three, two, now, back to center, and inside, and inside, five, six, seven, and left, bring it in.
Two, elbow to knee, take it, down, up, down, up, switch sides, four more, now let's do another eight of them, four more again, three, now, and a kick, up and out.
If you're feeling winded, especially you beginners, don't stop, just kick a little lower and keep going, keep it aerobic.
One more, three more, two more, now we're going to have a low kick to the right, low, knee, knee, kick it out, and low, knee, knee, kick it up, and low, knee, knee, kick it.
Now, if you don't get this at first, don't worry, we're going to do a lot of repetitions of it, low, knee, knee, kick it up, and low, knee, knee, kick it up, and low, knee, knee, keep on, and straight, bend, bend, one more set of each side.
Last time, straight leg, kick to the right, now we're going to take a mount to the side, take a side, side again, side again, last time, front, last time, side,
kick, now elbow to knee, take it up, and up, and straight, and move it forward.
Five, six, now kick it forward, one, two, three, and kick, okay, really get loose here now, one, two, three, and kick, bend those knees, down, and down, and down, last time, we're going to touch, touch, and touch, touch, pick the point, touch, touch, pick the point,
touch, touch, touch, pick the point, last time, all the way around, pick it up, one, two, three, and up, up, two, three, and up, move it higher, up, two, three, and up, okay, keep going, one more time on each side, but the next is pretty difficult, don't worry, you'll get it.
One, two, three, one, two, three, and back, two, three, take it down, down, bend it, one, two, three, and bend it, bend it, bend it, bend it, last time, one, two, three, down, back to center,
find your heartbeat, either on your neck or on your wrist, got it, okay, ready, count,
and stop, now take that number and multiply times six, are you in your target zone, if you're above it, slow down, if you're below it, let's work harder, add on, it's like the alphabet game, I'll start with an exercise, then Leslie will do mine and add on her own,
then Debbie will do both of those and add on a third, and so on and so on until all eight steps have been added, remember, follow the leader, add on space arms,
go, come on, come on, tell me, tell me, tell me you can do it, whoo, whoo, whoo.
Add on twists.
Get up.
Add on punches.
Get up.
Get down.
And one.
Repeat.
Singles and one.
Two, three, four, five, six, seven, and happy.
We're halfway there.
You have the idea now?
We're gonna put all four together
and then I'll add on the fifth one.
Here we go.
Let's go.
That's what I'm talking about.
Let's go.
Let's go, let's go, let's go.
Add on tap kicks.
Take it back.
Come on.
Take it.
Take it back.
Come on.
Let's all get up.
Come on.
And touch it up.
Two, three, keep going.
And five, six, seven, and one.
One more time.
And down.
Punch it out.
And one.
Five, six, seven, touch it out.
And one.
And five.
And one.
Rock it out.
And one.
Any girl, doesn't want...
And one.
That's it, that's it.
You alright, John?
In couple, woo!
There we go.
And two.
That's it, come on.
Three.
Shaun.
One, two, three, go.
Uhh, whew.
Whee.
One, two.
Two, now kick out.
One more.
Two, three, four.
One, two, one.
Two, three, four.
Three, four.
One, two, three, four.
Welcome.
Adam Bowel.
Come on up.
Get up.
Throw me out.
Two more.
That's more.
That's it, that's it.
That's it.
Music
Kick it.
Music
Adam Friesman.
Music
Everybody, come on.
I want everybody to come all together now.
Find your spot.
Five, six, seven, come on.
Five, six, seven, kick it out.
Five, six, seven, kick it down.
Down.
And out.
Last time.
Five, six, seven, come to the side.
Come to the side.
Five, six, seven, kick it down.
Five, six, seven, kick it out.
One more.
Five, six, seven, come on.
One more.
Everybody come here.
Find your heartbeat, either on your neck or on your wrist.
Got it?
Okay.
Count.
And stop.
Now, take that number and multiply it times six.
Are you in your target zone?
If you're above it, slow down.
If you're below it, let's work harder.
Four, three, two, and cross, and cross, cross, cross, and open, cross, cross, cross, open.
Cross to the elbow.
Now, single counts.
Take it open.
Again.
Diagonal.
Take it up to the right, up to the left.
Up side, up left.
Last time, drop the hands to the side.
Four, three, two, and biceps.
And up, and forward, and forward.
Again.
Up, and up, and forward, and forward.
Going for three more sets.
Use those five sets.
Forward, forward, and up, and up, and forward, and forward.
Last set.
Going to tempo.
Here you go.
And up, two, three, and four, five, six, seven, eight.
Remember, this is not a passive exercise.
Use those muscles isometrically.
Last time.
Five, six, hold it there.
Open, close, open, close, open, close, open, close, and down.
Two, and three, and four, and back, and forward.
Now, count to two.
Take it up for two, and back for two.
Up, back, up, back.
Single counts, 16 times.
Five, six, seven, eight, and eight, seven, six, five, four, three, two.
Now, jerk it up, and use those points.
Five, six, seven, clap.
Down, two, three, four, five, six, seven, four.
Up, two, down, fours again.
Down, two, three, four.
Up, two, down, two, up, two, down, two, up, two, down, two, up, two.
Hold it there.
Start to bring it up.
Press it, press it, press it.
Keep pressing, press.
Six, seven, now up to the ceiling.
Press it up.
Let's press those hands together.
And turn around.
Six, seven, bring them down.
Just resist it.
Now, keep constant and equal pressure on both hands during this entire isometric series.
The harder you push, the greater the reward.
Three, and reverse it.
Bring it down, elbows together.
Press them, press them.
Hold it, hold it, hold.
Take it out.
Take it out, out, out, out, out.
Five, six, seven, now doubles.
Bring it in, out, out, in, out, out, in, out, out, in, out, out.
Use those triceps.
In, out, out, in, out, out, in, out, out, in, out, out.
Four, three, two, now the triceps.
It's in and down, and slow, nice and slow.
In, down, in, down, in, down, up to tempo.
Pull it back.
Back and down, and back and down.
Five, six, seven, separate the legs.
Take it down, two, back and flat.
Five, six, seven, up the hands.
Pull it back, two, and just hold it.
Two, and back, two, and hold.
Again, just support yourself up there.
Use the support of your body weight.
One, two, now for the intermediate move.
Take it back, two, and one, push it up and down.
Five, two, and down and up.
And again, back, two, now push it, push it, and down.
Two, and push it, push it, down.
Two, push, two, five.
Last time.
Let's come together.
Bend the knees down, take it back, hold it.
Two, and forward, two, and back, two, and forward.
Two, last time, back, two, and forward.
Now the advancement.
Take it back, two, and the leg comes up.
Take it back, back, two, left leg comes up.
Now the right, left leg.
One more inside.
Last time left.
Hold it back and stretch it out.
Come up and pop up on your own legs.
Right shoulder down, press it, right, two, and left.
And again, press it, right, two, and left.
Eight singles, take it, right, left, right, left, five, six, seven,
walk the hands back slowly.
Seven, eight.
Okay, now it's time for balance.
This is not only great pre-coordination,
but it really helps the legs.
So let's get started, hands on the hips, and one, two, to the side.
And front, two, three, four, and side.
Now lift it up.
Up, up, to the side.
Up, keep that left leg straight.
And forward.
Last time to the side, and side.
Two, three, now bring it back.
Take it back, back, take it back.
Back, last time, hold it here.
Go all the way down.
Now, beginners, I want you just to keep that leg up there.
And then people are going to get a little bit more difficult here.
They're going to straighten out the top leg,
holding onto the toes, pulling the elbows in,
but making sure all the time that this bottom leg is straight.
Now, a couple things.
Focus your eyes about three feet in front of you on the floor.
Again, keep this leg straight, and make sure that bottom leg's straight,
and you can't forget to breathe.
So many people tend to hold their breath.
Breathe it out.
Bring it all the way in, take it down, and back.
Two, three, flex it back there.
Point it again.
Take it back.
Two, three, flex it back, and back.
Two, now loosen up and just swing it through.
Front and back, and front and back, front and back.
Last time front, last time back.
Bring it all the way through.
Step it through.
Hands go up, all the way up.
Toe comes out the floor, and right there, you hold it for the beginner.
Now, the advance, take it down.
Okay, this, again, is a tricky,
but as Shawn's going to show you, it's not impossible.
Chest a little bit further down, Shawn.
Chest is down.
Fingers are towards the front, and toe up.
Leg needs to be a little bit further up.
What you want to do is make sure that you can balance a ruler all the way across here.
Good, now hold it there.
Bring it back up.
Come back to center.
Other side.
Point it forward.
One, two, three, and side.
Again, forward and side.
Now lift it up.
Two, three, lift it to the side four times.
Up, two, three, forward again.
Now, if you're just beginning, you don't have to make these kicks very high.
To the side again.
Up, two, three, take it behind.
It's down, up, out, in.
Down, up, out, in.
Three and four.
Bring it back and hold it there.
Go all the way down.
Beginners, stay right here.
Now, advance people, I want you to take it all the way out and hold it here.
I notice where I have my fingers, on the top of my toes, pulling them back,
so I'm stretching out my Achilles.
Bring it in.
Take it down, hold it there.
Five, six, seven, eight, and back.
Two, three, now flex for four, and flex.
Two, three, force again on the point.
Point, two, three, four, and flex.
Two, three, now swing it through.
And front, and back, and front, and back, and front.
Last time, hold it there, all the way up.
And now, for the beginners, take it off the floor and just hold it there.
For the advanced people, go all the way down.
And we're back.
Release it, bring it all the way down.
Oh, great.
Okay, find a good carpeted area for the floor exercises.
Okay, we're going into the lower torso now.
Now, what I want you to do is proper form, shoulders, hips, ankles,
all one straight line, and let's not slump into that shoulder.
Are you ready?
Five, six, now develop.
Take it in, and out, and in, and out.
Two more.
Now, hit the point, hit it.
One, two, three, bring it down.
We're hitting the point, we're looking for this point,
really working that leg, outer thigh, down.
Here's four more sets.
Last set, bend the knee, up, and up, and up.
Still working that outer thigh, don't let the hip roll back.
Now, start to move that knee in front.
We're working a little bit different muscles right here.
Now, for the beginner, I want you to stay in this position.
Believe it or not, it might seem easy right now,
but you're going to start feeling that thigh.
Give me eight more of them.
Eight, and seven, six, five, four, three.
Now, for the intermediates, take it out, and out, and extend it.
It's a slight bend, and extend.
Accentuate, accentuate the extend, and extend, extend, extend.
Give me four more, three more, two more.
Now, you keep going now in advance.
Bring it up, and down, and up, and down.
Don't forget about the form,
and don't let those hips start to roll back.
And up, and down, up, down, up, down.
It's four more, and three more, two more.
Back to the double pace.
Bring it in, and up.
In, two more sets.
We're going to flip over and do the whole thing on the other side.
Flip it over, pace.
Up, in, up, last one.
Now, hit the points again.
Point, point, point, bring it down.
Point, point, point, down.
Point, point, point, pull down.
Give me four more, one, two, three, two.
Down, two more.
Bend the knees, and bring it up, and up, and up.
Remember, the stomachs are in.
Don't let the stomach fall out.
Start to bring that knee forward.
Again, the leg is parallel here.
And remember, you're lifting the knee up and down, up, up.
Intermediate, extend to the front.
Extend, extend, extend.
Four, three, two, keep going.
Now, intermediate, give me eight more.
Really extend for that leg.
Don't cut it short.
Come on, straighten it, straighten it, straighten it.
Four, three, two, advance, go to the ceiling.
Bring it up, and down, and up.
Down, and up, down, up.
Eight more.
Seven, six, five, four, three, two.
Back to the valpe, one, and in.
Bring it in, and up, in, and up.
We've got two more to go.
Hold the last one up, but now bring it up, up, and up, and up.
Switch sides.
Inner thigh works.
Switch again.
Let's count some fours.
Switch side.
Now, count to two.
Take it up, and down, and up.
Switch sides.
Up, and down, and up.
Switch.
Stay back there.
One, two, three, open, close, and open, close, open, close, open.
The beginners just keep going the same way, nice and controlled, using the inner thigh.
Open, close, open, close.
If you're a little bit more advanced, five sticks of added weight.
One, two, three, bring it up.
One, two, three, hit the point.
Point, point, point, bring it up.
up, point, point, point, bring it up. Give me four more, and up, three, and two, and one,
advanced move. It's one, two, three, and open. Four more, three more, two more, last one,
take four, and bring it all the way back down. And for the buttocks now, lift the buttocks
off the floor, bring that lower back close to the floor though, and lift it. Take it
up, and down, and up, and down, and up, and down, and up, down, and press it, down, and
squeeze it, down, press it, down. Four more counts, here we go, it's up, and two, and
three, this is the last count. Now for the intermediates, I want you to pop back up,
right into your hands, and the same motion, down, and up, and down, and up, down, and
press it, down. Four more, it's one, down, and two, down, three, this time just hold
it up there, here you go, and squeeze it, squeeze, squeeze, squeeze, press the cheeks
together tighter, and squeeze, squeeze, squeeze, squeeze. Now for the intermediate people,
I want you to stay right there, keep holding it, keep squeezing, don't let those cheeks
go, tighter, tighter, tighter, tighter. Now don't think about squeeze, release, squeeze,
release, think about squeezing, pressing, tighter, tighter, tighter, tighter. For the
advanced people, I want you to take this move, take the right leg right to the ceiling, and
press it up, and up, up, up, give me four more on this leg, it's four, three, two, now
switch legs, up, I want you to think about a string at the end of that toe, and that
string is pulling you right to the ceiling, and you want to drop down, but you can't,
because somebody's got a hole of that string in there pulling, and pulling, give me four
more, four, three, two, drop it all the way back down, everybody drop it down, grab onto
your knees, pull it back, down to the floor, stretch it out, try to keep the hips to the
floor while you bring the knees to the chest, and now all roll up together and get ready
for stomachs. One, two, three, four, five, six, take it back, contract, and stretch,
back, straighten, back, straighten, back, the hands go out, take it down, two, three, four,
nice and slow, six, seven, and repeat that, take it back, and up, back, and up, back,
and up, back, shoot the hands out, take it down, four counts, three, two, one, up, six,
seven, now speed it up, take it back, this is counts of twos, back, hands go out, take
it down, two, and up, and repeat it, take it back, and up, and back, the hands go out,
take it down, two, up, now two more sets, take it back, and up, contract, hands go out,
take it down, two, and up, now this is the last set, take it back, and up, back, hands
go out, take it down, two, up, inhale a bit, there, take it up, two, three, four, this
is five, six, seven, take it out, and eight counts out, two, three, four, five, six, seven,
now counts of four, bring it up, two, three, take it out for four, reach it, two, long
hands, three, four, and up, two, three, four, out, and four, three, two, one more set of
four, up, two, three, reach for four, straight legs, now counts of two, take it up, two,
and reach, two, up, two, and reach, two more sets, and up, legs come together, reach, two,
and last time, bring your knees to the chest, and reach, two, three, reach for the toes,
take it up, two, three, bend the knees again, bring it down, two, three, open the knees,
and lie, reach through, counts of four again, in, two, now reach for the toes, put it up
there, two, further, reach it, bend the knees, open the legs, and reach, two, three, now
counts of two, really work it, two, reach the toes a little higher, and bend it, two,
and reach, twos again, in, two, and reach, two, and in, two, now single count, in, in,
and up, and in, and out, and in, and up, hold those stomachs in, don't forget to breathe,
and out, and in, and out, last time, in, and, right, and left, right, left, right, left,
Three, one, two, the knees are bent.
One, two, three, this is the beginner mode.
One, two, three, one, two, three,
one, two, three, one, two, three,
one, two, three, again, one, two, three.
Now let's go to the advanced, intermediate mode.
Bring it up, two, up, up, up, two, up,
up, two, three, up, two, now stand up low.
Bring it up and extend it, up, two, extend it, up, two, extend it,
up, two, advanced, intermediate, one, two, three,
one, two, three, keep going.
Whatever movement you can do, one, two, one, two,
two, four more, three more, two more,
last one, come to center, all the way down,
bring the hands back, hold it there.
Now reaching for the knee, take it up and down and up
and down and up and down and up and down and five,
down and six, down and seven, down and eight,
now and below, take it up and down and up and down and up,
down and up, down and one, two, three, four, five, six,
pull it back, pull it back over, get up and do it,
bring it up and then do it.
OK, don't stop now because we still
have to work that midsection, working on the waist.
Five, six, now to the right.
It's right and forward and left and back.
Again, it's right and forward and left.
Now switch directions, left and forward and back and back
and left and forward and side, now circle it around,
take it around and around, switch directions,
take it around and around, here we go.
And down, two, three, four, reach it up.
Now really drop it over the left, take it down, two, three,
four, reach it up, two, three, take it down again, down,
two, three, get nice and relaxed, reach it up, two,
three, relax the neck, you're going to feel that
little tension there.
Only one, two, three, now let's go for twos.
Take it down, two and reach, twos again, take it down,
two and reach and down, two and reach, two again, down, two
and reach, now give me eight singles, just drop it
and reach, drop it and reach.
Six more.
Make sure the stomach is in, the buttocks is tight.
Last one on this side, last one on this side,
the hand comes down, rib isolation.
Plie on down and five, six, seven, now do it in doubles
and one, and out, and out, and out, and out, and out,
and out, and out, keep going, it's four, three, two, one,
bring it back up, four, three, two, now open to the right,
take it back and open and back and open and back and open,
give me four more, open and open, back, open and right,
left, punch it right, left, punch it out.
Give me four more and three more and two more,
single counts, go, punch it, punch it, punch it,
keep going, punch it, punch it, punch it.
One, two, three, four, five, six, seven,
now bend at the waist, take it down.
Give me eight more, seven, six, five, six,
three, two, one, let's get a feel for abdominal muscles.
This will feel a bit awkward, but completely relax the muscles
as you inhale, allowing the abdominals to relax.
As you exhale, force all the air out by contracting the stomach muscles.
Okay, you've worked those muscles now,
we want to stretch them back out again, it's time for the cool down.
Take a deep breath, arms reach up to the ceiling,
now take it over the right and then take another deep breath
and as you hold it over there and stretch out the side,
start to let the air go slowly.
Bring it back up to center, stretch it back up to the ceiling
and now stretch over to the other side.
Again, breathing, taking a deep breath,
stretching out that side as you start to let the breath go slowly.
Bring it back up to center, reach up to the ceiling
and release the hands.
Now drop forward from the waist, keeping the back flat.
Take the hands behind the ankles, bend the knees
and press the chest right next to the knees as you straighten out the legs.
Now bend the knees again, grab behind the ankles a little bit tighter
and pull yourself a little closer.
And this is the last good stretch for the hamstrings,
so really make it count.
Take the right leg behind you, press the right hip into the floor,
stretching the front of the leg.
Take the right hand and stretch it up to the ceiling.
Hold it there and reach as far as you can, try to stretch that side out.
Now switch sides, reach it up to the ceiling
and actually pull a little bit behind you to stretch out the shoulder.
Drop the hand behind you, grab onto the ankle
and pull the foot right to the buttocks as close as you can.
But remember, keep that hip close to the floor.
It's going to stretch out the quadriceps and the whole front of the leg.
Release the leg, bring the arm all the way around
and bring both feet behind you in a push-up position, lower yourself down.
And now for the cobra, hands going near the chest.
Take a deep breath and look right up to the ceiling, arching the back.
And now exhale and let yourself down again.
And now let's repeat that one more time.
Inhale and as you exhale, look right up to the ceiling,
stretching the neck back, stretching the shoulders back.
Keep the elbows as close to the body as you can.
Now lower back down again.
Press up into a pipe, stretching out your shoulders and the back of the legs.
And now to stretch the Achilles, let's press the heels into the floor,
alternating right and then left.
Don't forget about your breath.
Every time you do an exertion, make sure you breathe and let the air out.
Hold that position now.
And now let's repeat that whole series on the other side.
Take a big step forward.
Take your left hand and reach right up to the ceiling.
Again, it's not a passive move.
You have to reach for the ceiling and now switch sides and do the same thing.
Reach for the ceiling at the same time,
pulling the hand a little further back to stretch out the shoulders.
Now grab onto the foot or the ankle, pull it onto the buttocks,
keeping yourself off your knee.
To do that, you need to press the hip into the floor.
Release the hand, circle it all around.
Now step both feet together.
If you can, while you're keeping your heels on the floor, release the hand.
This is a great stretch for the Achilles.
Now take your body weight forward under the knee, circle the hands behind you.
This is called the rabbit.
We're going to tuck the head down around your spine.
Now the weight does not go on your head.
You circle the head around before reaching near the knees.
While you're grabbing on your feet, you're letting your weight pull you forward.
Drop on the left hip and circle around.
The left leg is straight, the right leg bent, and let's do the spinal twist
while we circle all the way back around to stretch out the muscles in the spine.
Switch sides.
Drop that arm over the knee, using the pressure against the knee to twist you
all the way around, keeping the shoulders relaxed.
Both feet are forward, you reach for your toes.
Pull the toes back so the heels pull off the floor, elbows are in,
and now the chest tries to reach for the knees, not the head, the chest.
Release that, bringing the right knee into the chest, relax back.
Now bring the right knee as close to the chest as you can while you keep the hip
on the floor.
So again, switch sides, and remember the hip must stay down the floor
as you pull that right knee into the chest.
And don't forget to take a deep breath and inhale.
And now exhale as you circle the legs and pull both knees into the chest,
keeping the hips on the floor.
So really loosen up the groin and pelvic area.
Push yourself up on the feet, and now the last great stretch of the day.
This one's for you.
Take a deep breath, and now round up one vertebrae at a time.
Open the legs apart, and let's just swing.
No body weight, just like a ragdoll, back and forth,
no muscle tension at all, like your little raggedy hand.
And circle, right, left, and circle.
Last time, down and down and down, circle all the way around.
Let's do it.