And we're going to be slaving sloth sloth
If we're going in the sun tonight
Slip one slet
Hidely ho, hidely hey, ho-coly-do-coly-do
On 10's Bad Boys Week
It's in the wall
Kurt Russell, William Baldwin and Robert De Niro
Turn it on
Showtime, Bad Drops, 8.30 Friday
For all your sins your penance will be to Hail Mary's
You must not watch any of the new episodes of Marrow's Place
No!
I hope you're feeling strong, Kurt.
I hope you're feeling strong because you have just tuned in to a very muscly strong episode of Aerobic Zod Style today.
It is a body conditioning workout which means we keep things pretty simple, pretty straight forward, but we're going to work on making you nice and hard and fit and strong looking.
So, off the couch, here we go, beginning with a warm up as we always do, just swinging your arms as you march and do a step touch.
There it is, I was just trying to find the beat for a moment.
But I found it, it took me a little while, but I found it.
You don't notice when we mess up, do you?
Not at all.
Actually, we usually tell you when we do.
Keep going, keep going.
There's still four more please everybody.
Four and three, now marching on the right leg.
Hold it here, that's it.
Now into the step touch.
Four, three, now into the leg curl.
Go!
Four, three, and now make it a double leg curl, double curl.
Okay, so do it again.
You've got the marches on the right leg.
So you just swing your arms like you're walking on the spot.
Move into a step touch please.
Four and three, two.
Now you've got the leg curl, heel comes up to your butt.
So there you have nice four basic exercises, double leg curl.
Did you make a boo boo?
March on the spot, then who made it?
Marching, step touch, right then left.
Four and three, two, single leg curl.
Now we're just going to change these moves a little bit.
Double leg curl.
The march is obviously going to go forwards and backwards.
March forward, march backwards.
Step touch to the right, go.
Four and three, two, it's a single leg curl.
So we're just going to go through each time and change one of them.
Double leg curl.
Okay, remember the first change was the marches.
March forward, let's go.
March back, step clap in a square.
All the way around, single leg curl.
You don't have to go on a square if you don't want to.
Double leg curl.
As long as you finish facing the front, it doesn't really matter how you get there.
March forward, go.
Take it back.
Step touch in a square.
Four and three, two, single leg curl.
Four times, three, double leg curl please.
Okay, next time we're going to do something with the single curl.
March forward, here we go.
March back, step touch square.
Four, three, single leg curl, L shape.
So you just keep going, now go back the way you came and double leg curl.
How are you going?
Little changes each time, ready?
Come forward, go.
Back, step touch in a square.
Four, three, L curl, L curl.
Does that make sense?
Leg curl, L shape.
Double leg curl, double leg curl again.
Keep the double leg curl please.
Keep it going.
On the second curl, put a clap.
Put a clap.
Put a clap.
Now girls, read my mind, you ready?
Do it this time.
Lift up.
Did we all do it together?
I'm sure we did.
I'm sure we did.
Come on, keep going.
There's four more.
So all I've done is taken those four base moves and made little changes to them.
Remember, you can leave them exactly the way they were at the beginning.
Four more, four, lift up, three, body tall, trying to avoid leaning forward.
Okay, back to your march forward.
Let's go.
Take it back.
Step touch in a square.
Thank you, Wendy.
L curl.
I'm going to keep calling it an L curl now that I've started.
Squat curl.
Lift up.
Should we try it all again?
March forward.
Let's go.
Take it back.
Step plant.
Square.
All the way around.
L curl.
Four, three, two, and squat curl.
Okay, let's take a bit of a breather.
Heels in front.
Heel, heel.
Swing your arms out.
Relax and enjoy the movement.
Remember, exercise is supposed to be fun.
It's not supposed to be hard work.
It's supposed to be fun.
It's supposed to be fun.
It's supposed to be fun.
It's supposed to be fun.
It's supposed to be fun.
It's supposed to be fun.
It's supposed to be fun.
It's supposed to be fun.
It's supposed to be fun.
It's supposed to be fun.
It's supposed to be fun.
It's supposed to be fun.
Not supposed to be hard work.
Sometimes it is, but it's enjoyable hard work.
Four more.
Three.
Change it to a tap side.
Okay.
Now make it a little bit more energetic.
Same arm.
Reaches across the body.
Now come on, let's get serious now.
Eight, seven, six, five.
Go.
FV4.
Three, two.
Change the arms.
Push back.
Now this is an arm line we are going to be using called a tricep extension.
Nice and relaxed, push through the back of the arm.
Eight more.
Seven, six, five.
You ready for that energetic one?
Punch it across, let's go.
Woo, come on.
Here we go, four more.
Four, three, two, tricep extension, relax.
Relax, that one feels much nicer.
Much more civil.
Four and three, back to the heels in front.
Swing the arms, hey, that's it.
We're just gonna move on to a quick stretch or two
before we get stuck into the core section.
Leave the right heel out.
Both hands on the left side, leaning forward.
Little bit deeper.
Four, three, two, rolling up.
Same stretch on the other side.
Weight on the thigh, leaning forward, hold that position.
And slowly rolling up again.
Okay, stretch it for the upper body, hands behind the back.
Press the chest forward, now just tap one toe at a time.
So you're still moving your body, push the chest up.
Hold that there.
Four more please.
Four and three, two and one.
Take the right arm up, drop it down behind the back.
Take the other hand, push it back.
Chest up, push the head back into the arms.
Keep going.
Four and three, two, change sides.
Hold it there, push back.
Head back into the arms, stomach's in tight.
Now guys, we are gonna be using hand weights
for the next section, so if you have some, go get some.
If not, pins and spaghettios will do.
Dab touch, see you real soon.
Woo!
She's cool under pressure.
You don't wanna know.
She's a master of control.
Are you guys scared to be a doggy boy?
Jamie.
And she's leaving Jamie with the kids from hell.
One more bark out of you, you're going to live on a farm.
I'm mad about you, 7.30 tonight on 10.
Get fit with the world's number one aerobics team
on their new aerobic workout video, Belly Busters.
Perfect for improving the shape of your midsection,
the aerobics hostile team take you through
an exciting workout full of super effective routines
so you can achieve the look you desire.
Belly Busters, the great new video
to add to your aerobics hostile collection
is available from these stores now.
Let's get in here and do it.
See you soon.
It's on now, it's mind blowing.
The streamlines largest ever autumn sale
with mind blowing prices and mind blowing deals
on beds, ensembles and bedroom furniture.
Save up to 20% on selected items.
Save on bedding packages too.
Choose from ensemble or bed and mattress stills.
Yes, come in for your mind blowing deal now
while stock's flat.
And you can buy now and pay later.
Greenland, your mind blowing bedding stores.
Diamonds are forever at Shields
with nine carat gold diamond set gen swings just 89.95.
Nine carat gold matching engagement ring
and wedding ring sets just 199.
And this nine carat gold ring with half carat of diamond
now only 399.
It's diamonds galore at Shields
with up to 50% off all diamond jewelry.
Diamonds are forever at Shields and that's no hoo-ha,
just hoo-wa.
Wow.
Rowan Jarman.
The sport of living.
We've got our huge big 15 kilo hand weights.
You got yours?
Like I said earlier, tins of food will do whatever.
Pick up something that's kind of heavy
that you'll be able to carry for about say five minutes.
It's gonna feel okay.
If you can't find anything, hey, do what Jodie does.
She doesn't have hand weights
and you're still gonna get a good workout.
We've got some groovy music here.
Margie on the spot.
Now, because we don't have hand weights,
naturally we're gonna do a lot of upper body movement.
So we're gonna do a few little combos
with the upper body.
If you mess it up, just fake it till you make it.
Okay, arms start down, we go.
Right arm up, then the other way.
Then hands in front and then in and down.
Should we try it again?
So the right arm goes up first, the left arm goes down.
Split again, press, bring it in front,
pull the elbows back and pull it down.
Do it one more time slow, in.
Right arm goes up first, then the left arm,
then both arms in front.
Read my mind, gang.
Double time, go.
One, two, three, four, five, march on the spot.
Swing it, four, three, two, do it again, go now.
Here it is, one, two, come on now make it strong.
Hold it here, march.
You gotta have room, cause we're gonna come forward.
March forward, go.
Keep coming, keep coming.
March backwards, no arms.
March back, no arms.
Ready, do it again.
Come forward, go.
Press, come on, make it a strong movement.
March back, no arms.
Okay, we're gonna change the march back,
so be ready for it.
Come forward, go.
Now step, touch backwards.
Step, step, march forward.
Here it is, go.
Right arm, left arm, in front.
Step, touch back.
Four, how you doing, F?
Yeah, do it again, march forward.
What about you, Jodie?
Your weight's getting heavy?
No, step, touch.
That's why she's got so much energy, look at her.
Come forward, go.
And step, touch back, upright row.
Lift, elbows up, stomach's in tight.
March forward.
One, split, split.
Step, touch, move back, up row.
Now one arm at a time.
March forward, here it is.
Split, split, step, touch back, both arms.
Now one arm at a time.
Ready, take it away.
I hope you got a really long corridor,
you can march all the way down your hall.
Step, touch back.
One arm at a time.
Ready, come forward, pick it up.
Bring it up, last time.
Move back, step, touch.
One arm at a time, now an easy walk.
Right leg, easy walk.
Now come on, now try not to neglect your legs.
Take nice big steps with the legs.
Sitting down into the easy walk and then pulling back up.
Oh, good luck.
Arm wide, goes up, out, in, and down.
Now I am gonna keep it slow
because I really want you to be able
to pull your shoulder blades back and together.
Up, pull them right back, in and down.
Go again, up, back.
Now the hard part is your feet go far up,
your arms are going slow, and you're rotating.
Shall we try?
Ready, to the front.
Turn, to the back.
Take a lot of concentration or is it just me?
It's just me, isn't it?
Do it again.
Turn it, feet are going fast, arms are going slow,
and we're rotating around.
Heel dig, stay here.
Bicep curl, hold it in.
Question is, can we put it together?
I know we can.
Here we go, march forward.
Woo, right arm, left arm.
Okay, step touch, move back.
Four, both arms, easy walk, slow arms.
Turn it now.
That's it, all the way around.
Now look at the shoulder blades pull right back.
March forward, let's go.
One, two, three, four, five.
Step touch, bring it on back.
Elbows right up, one arm, easy walk.
Yeah, you were right, I was wrong.
Keep going, I heard them giggling from behind me.
I knew I'd made a mistake.
Try it again, march forward, I'll get it right this time.
One, split, split, upright row, both arms.
Then one arm, easy walk, here.
Woo, and turn, out and back.
This is the last time, gang.
All right, side toe tap, hold the arms into the chest.
Now remember I said in the warm up
that we're gonna mimic an exercise for later on?
It was this one, the tricep extension.
Press, press, press, come on, chest up.
It's like tongue twisters, isn't it?
It's a good tongue twister.
Red leather, yellow leather, red leather, yellow leather.
There you go with that one.
That's what we might do later on.
There we go.
Okay, remember the other one?
We reached across, do that one, reach across.
Come on, press, push, big strong movement.
There's still eight more, eight, seven, woo.
Four to go, please, four and three.
Okay, go back to the first one, this is the tricep.
Now take it behind you instead of to the side
and both arms.
Now try not to lean forward
and one of the most common errors
is that people swing their arms about.
So you wanna keep your stomach muscles in,
your elbows up and back.
Now straighten out the arms
and press the palms up to the ceiling.
Palms up and then try not to let your hands go past your hips.
Now you're really feeling it through the back of your body.
Eight, come on, seven, woo.
Four to go, please, four and three.
Now do the side tap with a punch, four, three.
Now the tricep, four, three.
Then behind you, bend and straight,
now on and the last one, the straight arms.
So let's just practice those four sequences
throughout the break and we'll see you real soon
to pick it up and keep on going, woo.
This is Los Angeles, the entertainment capital of the planet.
And this week E! News takes you live to Hollywood's
night of nights, the 70th Academy Awards.
So plug yourself into the party of all parties.
That's E! News, eight o'clock tonight, right here on 10.
If you'd like to devastate a short course,
talk to Brad Bevan.
If you wonder how to keep going when your body screams stop,
ask Jackie Gallagher.
And if you want some tips on hammering
the Hawaiian Ironman, see Greg Welch.
And if you want to win one of 40 great prizes,
including a trip to see the Hawaiian Ironman Triathlon
in Kona, open a Select Deluxe account now
and a bank to win with St. George.
More and more and more and more people are shopping
at Truscott Hi-Fi and no wonder with Adelaide's lowest prices
with up to 24 months interest free terms.
More people are shopping for bargains like this
Phillips 51 centimeter TV and this Akai four head
Hi-Fi VCR with G code.
More people are shopping for great deals like this
Kenwood 140 watt mini Hi-Fi with free headphones
and this Sony 18 times zoom camcorder.
No wonder more and more people are shopping at Truscott.
Prices will dazzle at Peter Shearer's end of season sale.
Summer stock must go.
Big savings on famous make suits down from 649 to 449.
More suits to quit from 499 to 349.
Save $200 on Bersini and Nino Sarudi sports coats.
Save $30 on City Club wool and trousers.
Look out for the man who goes by the name Peter Shearer.
End of season sale on now.
Shorts normally $39.95 just $19.95.
Bad girls break hearts.
I'm going to Paris.
I have to.
You want to.
One's about to do something she thought she never would.
While for another.
I can't kick her out right now.
There may be no future.
What did she say?
It was time for her to check out.
All new 90210, 8.30 tonight.
Well in that break we kept moving.
Really we did but we're trying to get some tongue twisters out at the same time.
And I'll tell you what, everyone else is really good and the worst person is probably me.
I'm trying to get some of them.
I have no idea.
We'll have a bit of a laugh later.
When these guys will say them I'll try and copy them and you just watch me mess it up.
Okay, swinging arms.
We're still going.
Let's do that last sequence that we just sort of left off with.
Punch it now.
Go.
Four and three.
Two.
Tricep side.
Four.
She sells seashells by the seashell.
Push back.
I can do that one.
That one's easy.
Straight arm press.
Four and three.
Okay, do it one more time to make sure.
Punch it.
Go.
Push.
The other hand stays at the chest.
Tricep extension.
Four and three.
Two.
Push behind.
Both arms.
Chest up.
Remember, elbows stay up.
Push it up.
Push it up.
And march on the spot please.
Okay, big strong movement.
The way it goes.
We do the first combination which was a march forward.
All the way through.
Second combination which was the side taps.
Get ready.
Move back.
Give yourself a bit of space.
Here we go.
Four.
Three.
Two.
March forward now.
Keep coming.
Step, touch, go back.
Both arms then one arm.
Easy walk.
Four times.
Slowly.
Slowly.
Now when you get back round, leave your arms up.
You ready?
Leave them up.
Tricep.
Punch.
That's not tricep.
It's a press.
Now tricep.
Four.
Three.
Two.
Push behind you please.
Press.
Bend and straighten.
Palms up to the ceiling.
Eight.
Stay here.
Seven.
Six.
Five.
Give yourself room.
Four.
Three.
March forward.
Let's go.
Come on now.
Step, touch, back.
Both arms.
One arm at a time.
Easy walk.
Let's go.
Up.
Out.
In.
Down.
Up.
Out.
Hold it here.
Punch it.
Push.
Come on now.
Tricep extension please.
Four.
And three.
Two.
Take it behind you.
Press.
Press.
Straight up.
Now we've done a lot of upper body.
Time to do a bit of lower body.
Lunge it to the right.
Drag it in.
To the left.
One.
Now I want you to literally drag your foot along your carpet.
And you can probably see you want to try and make a mark along the carpet by using the
friction between your foot and the floor to work your inner thigh.
Down.
So my apologies to the set of aerobic thoughts here but I'm kind of ruining your mat.
I'm doing big step drag it in.
Big step drag it in.
That's exactly what you want to do.
Think about wearing out the carpet where you are.
Big step drag.
Now we might as well use most.
Make the most of this and use arms at the same time.
Now don't take the emphasis off the legs.
Keep the legs happening.
Powerful movement.
Developing the muscles through the legs and through the inner thighs.
Quadriceps.
Glutes.
And inner thigh.
Keep going.
Four more.
Four.
Pull it in.
Three.
Nice and gently.
Two.
And hold it out next time.
Down.
And our knees turned out.
Two more.
Now I think we want to go into some pulses don't we?
Pulse down.
Hold.
Hold.
Now tuck your pelvis under.
Keep your chest up.
Abdominals in tight.
Hands resting on the five.
Hold it there.
Keep pulsing.
You've still got four more.
Now it may not be the most terribly glamorous position but hold it down.
Hold it.
Now squeeze everything as hard as you can.
Squeeze.
Now gently go side to side.
Really small.
Really small.
That's it.
Keep it going.
Four to go.
Four.
Three.
Down and up.
Let's go.
Down and lift.
Come on.
Down and lift.
Now as you lift you're going to take one foot off the ground.
So squat and lift the left leg.
Ready?
Lift the right leg.
Push.
Now what you want to do now is working into your butt.
Down.
Press.
Now pushing the leg backwards.
Avoid just kind of taking it out to the side.
Push it backwards.
Knees drop forward.
Leg press back.
Knees sit forward.
Leg presses back.
You want to do some arms?
Whatever feels comfortable.
Usually this one.
Yeah, that usually feels pretty good.
Nice, gentle bicep curl.
Keep going.
Eight more.
Seven more.
Down.
Press.
Down.
Lovely.
There's still four more please.
Four.
Up.
Three.
Lift.
Two.
Lift and step touch to the left.
Shake it out.
Shake it out.
Give your legs a bit of a kick.
They probably deserve it.
Probably need it.
Let the arms relax as well.
Last eight.
Eight and seven.
Six.
March on the spot.
And guys from the beginning.
Arms.
March forward.
Go.
Putting everything together.
Arms and legs.
Step touch back.
One arm at a time.
What's next?
Easy walk.
Thank you.
Turn it.
Face the back.
All the way around.
And punch it.
Go.
Now it is up to you to finish this one and to do the leg combination on your own.
We'll see you real soon for a stretch.
Straight arms.
Lunge and drag.
Dave's got a new toy.
I'm Jack in the Box.
And Maya's got a new plaything.
So what do you do?
He makes me happy.
Eight o'clock Wednesday.
I certainly didn't rise to the top just because of my looks.
No, you got there because you slept around.
Smash it.
Just shape me.
Like, I'm in a bikini.
And he says I'm not fully clothed.
Or my T-shirt's too see-through.
And I say, look, when I met you I had a skirt on up to here.
And he said, but that was okay.
Because I didn't know you then.
Be body, be soul, just be.
CKB, the fragrance for people.
Calvin Klein.
This CKB gift set now available while stocks last.
More and more and more and more people are shopping at Trustcott Hi-Fi.
And no wonder, with Adelaide's lowest prices with up to 24-months interest-free terms.
More people are shopping for bargains like this Phillips 51-centimeter TV.
And this Akai 4-head Hi-Fi VCR with G-code.
More people are shopping for great deals like this Kenwood 140-watt mini Hi-Fi with free headphones.
And this Sony 18-time Zoom camcorder.
No wonder more and more people are shopping at Trustcott's.
Does looking for floor coverings make you a little confused?
It's easy at discount city carpet superstores.
Simply pick your color on the wall, then choose your carpet for the floor.
All color matched by the manufacturer to suit your decor and budget.
Save huge discounts on this ultimate heavy-duty plush pile stain master at $31 a square meter.
And this plush pile just $16 a square meter.
A huge selection of vinyl, thousands of rugs, and lament timber flooring.
All at 12-months interest-free terms at Adelaide's lowest prices.
Discount city carpet superstores your complete floor covering specialist.
And we're back, and this is the best segment of the show.
We get to relax, chat, cool down, and moving nice and gently.
Eight more, please.
Eight, and seven.
That voice in the music, I thought it was someone talking to me.
I'm thinking who on earth was that?
Just gently let the arms swing around.
Here we go.
Two, four more, and three, and two, and hold it.
Yes, they were talking very smooth, very, very, very soothing.
Drop down, and change sides.
Woo!
And do the other side.
Leaning forward, stay there, hamstring stretch.
Now we've got a really important stretch out the muscles that we work.
So let's go through them.
Remember when we did all those tricep extensions?
Let's do a tricep stretch.
Take the arm up, drop it down, grab the hand, push it back,
push the head back into the arm.
Once again, stomachs in tight, back straight, and change sides.
You're feeling like you like the music?
Just kind of shake your hips, relax, and enjoy it.
That's the four, and three.
Now whenever you do weights, whenever you really lift them up,
you tend to do a lot of shoulder work.
So stretch out the shoulders, take the hands behind the back,
press the chest forward, and hold that position there.
Remember, if you want to hold stretches for longer,
I'd probably recommend that you do.
So try and remember a few of the ones that we do now.
Whenever you have your own workout,
make sure you try and get through as many of them as you can.
And hold them for at least, say, 12 to 15 seconds.
Okay, take the arms out in front, arch the spine around,
stretching between the shoulder blades through the upper back.
Because I know a lot of the time I've got you to pull back like that,
and that's going to work the muscles that are sort of the inside of your shoulder blades,
called your rhomboids.
That's why we need to give them a bit of a stretch now.
Okay, now, we did a lot of leg workout as well.
So stand on one leg, pull your heel to your bottom,
squeeze your butt, press your pelvis forward,
looking at something, and don't take your eyes off it,
then you won't fall over, I guarantee it.
See? Told you.
Change legs, please.
Leg out, heel to your bottom, squeeze your bottom, pelvis.
Woo!
Press the pelvis forward.
That bit makes me laugh.
Woo!
And coming down.
Would you like to sit down?
Everybody, relax, sitting down.
I'd like you to take your right leg out, cross your left leg over,
grab the...
Grab the left knee with your right arm,
pull it across, chest up and leaning forward into the leg.
Should get a nice stretch just through the inner thigh.
Hold that position there.
If you can pull it in first, then go right ahead.
Hey, change legs.
Cross it over, chest up,
and you're just gently doing the other side.
You want to avoid rotating round.
If anything, you want to sit up face front and lean forward.
Even if you do take the other arm, your right arm behind you,
use it to push yourself up as opposed to rotating round.
Stay right there.
Four, three, two, and one.
OK, just up onto your knees.
Take your right toe in line with your left knee.
Keep your heel on the floor.
Just transfer your body weight forward a little bit
and stretching just above the archilles tendon.
What are we finding? So I'm using this song.
OK, I'm not doing that again. I'm not doing it again.
And change legs.
Toe in line with the knee, heel down, leaning forward.
Stay right there. Don't move.
If you're going to move, just move deeper into the stretch.
Now that's unfortunately all we've got time...
Coming forward, we've got time for another stretch or two.
Come on, take it halfway up, rolling up.
Take the hands behind the back. Pull them over to one side.
Let the head drop to the side as well.
Stay right there.
And do the other side. And that is our last stretch.
That's all we've got time for.
I'm going to go practice some tongue twisters here
because I need to work.
And you guys, I know we'll see you really soon for the next show.
Thanks again for joining us. Take it easy and bye.
MUSIC
MUSIC
MUSIC
MUSIC
MUSIC
MUSIC
MUSIC
MUSIC
MUSIC
MUSIC
MUSIC
MUSIC