Hi there, if you're looking for all round fitness, then take a look at the new and exciting
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Use it with free weights or to get the most out of your home gym.
Now, we haven't forgotten you beginners because Getting Started is especially designed as
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Made.
I'm gonna getcha, gonna getcha, gonna getcha.
Wherever we'll, there'll wait.
I'm gonna getcha, wanna be safe.
Wherever we'll, there'll wait.
Wherever we'll, there'll wait.
I'm gonna getcha, wanna be safe.
Hey!
Welcome to Getting Started.
My name's John Novak, and I have the pleasure
of hosting this whole wonderful program
for the people out there who have never actually
done anything whatsoever, or the ones who have just started.
This one's for you. It's a great motivating movement tape.
So, get your shoes, get your T-shirts,
get your shorts, get anything you want.
Do it in your pajamas. I don't care what you do it in.
But join us because we've got a great team behind us
who are gonna be working out with me for the next 45, 50 minutes.
Before we go into that, let's hear a word
from our exercise physiologist, Dr. Gary Egge.
Exercise, I suppose you'd say, is it really worth the effort?
Well, we can't guarantee that it's gonna help you live longer,
but we can guarantee three things.
It'll help you look better, it'll help you feel better,
and it'll help you perform better.
Now, as well as that, you'll get some cardiovascular benefits.
That is an improvement in the heart at pumping blood to the muscles.
And that's all gonna help prevent things like heart disease,
late-onset diabetes. Yeah, it's worth the effort.
Oh, thank you very much, Gary. Let me introduce this wonderful team.
If we come right over here, a wonderful smile from Judy.
Oh, that's a lovely smile.
If we go to the back, Pamela.
And right over here is my wonderful mother.
And this is a real mother. This is not a stunt mother.
This is the real one. And there's Val here.
Val, and right in the back is Teresa.
Yay, big smile there, too.
And big bad Mark. Yay!
So there's one for the blokes. Are we all ready?
Yep. Yep. Woo!
All right. We're ready. Let's just march it out.
March it out. March. March.
Some deep breathing. Let's go. Right up.
Four, three, two, one.
Down. Right up. Four, three, two, one.
With the legs wide, roll the shoulder.
Pull back. Pull back.
Little bit of hip movement. Right back. Up. Up.
What about both shoulders now?
Pull back. Right up. Up.
Oh, come on, join us. Don't just watch.
Pull back.
OK, take the arms forward. Left forward.
Forward. All right.
Four more. Come on. Four, three, two.
Both forward. Around.
Always think about your posture when you're doing this kind of movement.
Last four. Three. Take the arms out of it.
Go. We've warmed those shoulders up. Straight up.
Let me show you the posture I want throughout all these movements.
Nice and tall. As you get tired, this happens.
But in the warm-up, we feel strong.
Lift those arms.
You want to feel strong throughout the whole workout, in fact.
Right up.
I can hear Mark going, yeah. Yeah. Yeah.
Good. Last four. Three.
Let's have a little movement to this side. That's the left.
Up. Up. Up.
Real strong. We're going for it. Energy plus.
Reach across your body. Reach across.
It's like you're shaking hands, actually. Oh, hi. Oh, hi.
Right across.
All the way up. Reach. Up.
We're just getting that body ready for the long haul.
Get your heels to your buttocks. Keep reaching.
All the way up.
It's like a little gesticulation to the heavens.
Last four. Three.
Take it down. Reach across.
Ah.
Go straight up, everyone.
Up. Up. So that's four of each.
Let's have another go. Reach across.
Always thinking about good form.
All the way up. Put the arms down.
Bring the legs together. Cross.
Now, not in this movement. My back.
Again, even though my legs are bent,
which is warming up the body because it's bent,
that's warming up the body because I need more oxygen.
I need the blood to get to that area.
All right. Arms up.
Form is very important in everything you do.
Four more. Three.
Take the leg across.
Cross. Cross. Cross. Cross.
Good work. Right across.
Good. Take the arms across.
This is your little skate action.
The old skate action.
Put those together. Ready?
Four of each. Go up. Four.
Three. Two.
One.
You don't have to smile through the whole workout,
but I'd like a little giggle occasionally.
We can see you out there. We can see you.
Right across. Put them all together.
Put them together. Cross.
Four. Three. Two. Up you go.
Strong.
Legs together. Come on. Come on.
Hey. He's pushy, isn't he?
Yeah. Well, I want you to work.
This is the only way to get started.
Reach across. Go. Cross.
All the way up. All the way up.
All the way up.
Nice. Bring the legs together.
That's the last time we're going to do this.
We're going to change the move. Skate.
Take the arms out of it. Pump the legs straight back.
Pump. Woo!
A little bit of woo always helps.
Let me see how everyone's going back there.
How you going? Yay!
They're smiling. That's what we want you to do.
It doesn't have to be really hard.
Just a little smile occasionally will help.
Now pump those arms out. Pump.
Pump. Get funky.
Get funky. Woo-hoo!
Ooh, I can hear her.
Go for it, Mark.
That's four.
That's three.
Take a cross. You ready?
In four, three, two, one. Pump it out.
Ah, ah, ah.
I wonder if the ah actually helps.
No, it gives you just that feeling.
It's just that feeling. One more. One.
Put those two together.
Here we go. In four. One.
Two. Straight back now.
Pump those arms. Four.
Three. Two. Leg side.
Good. Straight back.
Come on. You can do it. You can do it.
Mark says, yeah!
Here comes our slow lunge.
Slow lunge. Go.
Lunge.
Lunge.
Did someone say, no, no, it's too early
for lunge. Now,
shimmy, shimmy, shimmy.
Shimmy, shimmy, shimmy.
Shimmy, shimmy, shimmy. How's my mom going?
Shimmy, shimmy, shimmy. Look at that!
Shimmy, shimmy, shimmy.
Shimmy, shimmy, shimmy.
Shimmy, shimmy, shimmy.
Fast. Go. Push it down.
I'm back to being very serious. As you can tell,
this is a real serious workout.
Very serious, people.
You don't have to be serious to get fit.
It's for everyone. Push it out.
Out. Should we put those together?
All right. Wait for it.
In four.
In three. Here comes our shimmy, shimmy, shimmy.
Into shimmy, shimmy, shimmy.
Go.
Shimmy, shimmy, shimmy.
Shimmy, shimmy, shimmy. Two more shimmy, shimmy, shimmy.
Out.
Out. Fast.
Push back. Push back. Good form.
Pump those arms.
Try to lift that heart rate, getting ready.
All right. Only two shimmy, shimmy, shimmy.
Shimmy, shimmy, shimmy.
Fast. Push down.
All right. Do it one more time.
Here we go. Shimmy, shimmy, shimmy.
Shimmy, shimmy, shimmy.
All right. Good work.
Tap the right foot to the front. Tap.
Tap, tap.
Tap. Good.
Four more. Four. Three.
Now knee up.
Catch that breath.
Catch the breath. We're coming into a little bit of a stretch.
First put your legs together.
Legs straight up and around.
All right. Woo-hoo!
Yay! Right around.
Good. Now take your arms down.
Curl.
Curl. Take your right leg forward.
Right leg forward.
Stay down.
Hold. Now we're feeling a stretch
in the soleus area.
That's right back here. Down here. That's our aim.
Good. Now straight back leg.
Reach out.
Reach out. Four more.
Four. Three.
Two. And change.
Hold.
Now we quickly have to do the other side.
In four. In three.
Two. Roll up.
Now other foot forward straight away.
Good.
Stay down here.
Reach. Reach. Reach. Four more.
Four. Three. Two.
Straight back leg.
All right. We've just got one more stretch
coming up in four. Four.
Three. Two.
Hold the stretch down.
Hold this stretch. Whilst we're holding
this stretch, we've got a great tip for you
from Dr. Gary Agar, our exercise
physiologist.
If you're interested in exercises
as a fat loss technique, there's one thing to remember.
Exercise doesn't
just burn calories while you're doing it.
It raises the metabolic rate so that
you're burning calories for
24 hours after you've done it. So in other words,
instead of 100 calories going out
walking a mile, you might be burning
200 calories over the course of the
day just as a result of working
that one mile. Raising the metabolic
rate is raising that little fire
that goes on within us to keep us alive.
It's normally about one calorie a minute
we burn. We can raise that
and we can burn more fat just naturally.
Woo!
Thank you very much, Gary. That was a little woo to start with.
That's really good news, isn't it?
So your base metabolic rate's higher
by actually exercising
after. See, exercise is still going.
Grapevine. Grapevine.
Up.
Grapevine. We won't get any
arms yet. We've got four
more. We're going to just reduce this down
always. Two more.
So here comes a step touch. Ready?
Step touch. Hold here. Step.
Shall we do a little clap?
A little clap. Good.
Let's get some energy here.
Oh, remember all those
tips you're going to be hearing right through the program.
And maybe a couple of times, huh?
Throughout the time you're watching this.
Grapevine. Four times.
Three. Try and make them big steps
depending on the size of your room, obviously.
Oh!
We're going to break this down
in two of each. Four.
Three. Two. Let's go. Let's go.
Pump it up. Up. Up.
Good. Step touch. You will
through your body. You keep moving well.
Get started. Go. Up.
Up. Step touch.
Is everyone ready for the ones?
Alright. We're going across and step
touching. Holding. Hold.
Go across and hold.
Now I'm going to show you a variation.
You just watch this. Step
touch. Down.
Everyone join me with a step touch.
Good. Do anything you want.
I'm just happy that you're actually
working. Don't worry so much about the arms.
Just what feels comfortable.
But here's some basic arm lines.
And down. Here comes our
easy walks. The old easy walk.
Left leg. Four times.
Three times. Pump those
arms. Nice and tall. You ready to
tap? Tap here. Go.
Four. Again,
we're using the reduction method.
Building it down really slowly.
Tap here. We're going two times on the left
leg. We're tapping.
Here. Good. And we're
getting to the left leg. You've
got it. Two times.
Here comes that leg.
Get ready everyone. Back there. Here comes our singles.
Singles.
Out. Out. Out. You got it?
Oh look. They're just going
of course. I've got it. Of course.
We're going to put this together with a great
fine step touches. Give me two more.
One.
We're going to the left. Go.
Hold it here. Easy walk.
Straight away. Easy.
Good.
Nice work across. We'll have a couple of
goes of that. Don't worry.
Tap. Shall we?
Let's go.
Out. Tap.
V. V.
The old easy walk V step.
Across. Last time
we're going to do it. Tap down.
Give me a step touch.
Coming forward.
I'll meet you half way.
I better stop singing. It's awful.
Heel.
Okay. Forward.
Don't sing whatever you do. I won't.
I promise. I'm sorry about that.
Switch off that bit. Okay. Heels to your buttocks.
Heels. Up.
Alright. What we're going to do is come
forward with the step touches.
Come back with the heels. We've got that.
I can hear it back there. It's that mute silence.
I know they're concentrating.
Last four. Three. Two.
Come forward. Go.
Yay. Heels back.
Up. Strong. Tall.
You can do it. You can do it. Forward.
Woo.
Throw those in. It always helps.
It always helps. Here comes the grapevine.
Put it together. Go.
Step touch. And the V's.
We're going back.
Grapevine. Here it goes. Go.
Strong. Strong. Strong.
Forward. V's.
Step touch. Forward. You ready, Mark?
Let's go. Push. Forward.
There he is. He's working well.
So all the guys out there, join us.
We can do it. You can too. Forward.
Next time we're going to half
all of this.
Can you manage? I'm sure you can. You can.
Let's go. Grapevine.
Tap.
V's. Now you're going to be step touching
with what leg? Your right.
Forward. Come on.
And back.
Heel. Back.
Grapevine. Go for it.
It doesn't matter at any point
you feel uncomfortable. There's some
spills. Don't you worry about that.
As long as you keep moving.
Whatever you do, don't stop.
Good. You've got that.
Now give me two steps to your left.
Step. Down. Up.
Here's some real serious technique here.
Good.
Jot in the box. Down.
I like my boy. Jot in the box.
Down. Shall we try this diagonal?
Let's go. Diagonal.
Down. Forward.
Get back. Get back.
Nice.
A little bit of arm action.
Up. Two.
If that feels uncomfortable, remember what I said.
Just move the legs. Give me a step touch.
Hold here. Left. Step.
Catch your breath.
If you find it's a little difficult for you
at any time, slow down. Just walk.
I know you're getting started. That's the aim of what we're doing.
Now lift the knee. Little variation.
Little variation.
Up. I feel those hips working.
Good. Lift up.
Again. Don't
sacrifice technique. Come up tall.
We're going to be doubling this. Let me count you down.
Four more. Four.
Three. Two.
One. Double. Tall.
Don't worry about those arms.
Try and make all your
learning curves really slow and controlled.
So don't suddenly get into anything.
Good work.
We go back to your diagonals.
Left leg. Go. Down.
Two. Tall.
Woo hoo. Down.
Anyway, here's your doubles.
Doubles. You get pretty excited
when you do all this. You do. You're having fun.
We'll do it one more time.
Shall we? Go.
I can hear Mum back there. She's going,
yeah. Woo. Yeah.
Well, she's got a different voice for that.
Hold. Up.
Good. Good.
What we're going to do is four more of these
and we're going to put it all together. Four more.
Four. Three.
Two more. Come on, Val.
Shall we go from the top?
Grapevine. Grapevine step
touch. Where's those V's?
Woo hoo.
What's happening now?
Touch.
And back.
Look. Let's put those double knees
diagonal. Double, double,
double. Double, double, trouble.
Back, back.
Double knees.
Woo. A lot to think about, isn't it?
You get better at it after you do it a couple
of times. Okay.
Grapevine. Grapevine.
Hold.
Wide.
Here comes that step touch with feeling.
Come on. I'll meet you at your screen.
Come on. Come on.
Back. Pull.
Now the doubles. Doubles.
Two, two. Two,
two. Two,
two. Good work. Here comes
the double knees.
I think we'll leave that now. We'll go for the slow
lunges with our left leg.
Remember when we did them before? Go.
Down.
Down.
Down.
Shibby. Shibby, shibby, shibby.
Shibby, shibby, shibby.
Shibby, shibby, shibby.
Fast leg left. Go.
Push down.
We're cool. Let me just see what's happening back here.
How are we going?
The reason's sort of holding up the foot at the back.
Bell in the center here. Marth on the side.
Doing all well. Last four.
Three. Okay. Slow.
Slow. Push, push.
Push, push. Two more.
Push, push. Good shibby.
One. Fast.
Pump. Good.
All right. We're going to a new move.
You're marching forward in four. Three, two, one.
Go back.
Always the clap.
A bit of excitement helps you work out.
Anytime. Throw that clap in.
Anytime. When you're shopping.
That'll help too. Good. Two more.
To the corner.
Go. Tall, tall, tall.
Other corner.
Oh, there you are.
And back. Other corner.
Move everything out of the way.
The lounge room. Oh, now he tells me.
Straight up. Pump.
Hold. Eight.
Seven. Six.
Four more. Notice the technique.
March it out. Left.
March. We're going to break
that a little bit down.
Four more. So we're going to go four pumps
and march. Go. Four.
Three.
March. Now you don't have to march.
You'll see some versions in the back.
Four.
March it here.
You can do a shimmy.
You can do anything you want. Get up.
But not sit. Not sit.
Down.
Shimmy flash dance. Or shimmy there.
Up. Four.
We go back to the marches. Wait for it.
Okay, here comes the marches.
Lead me astray, John.
Woo. Other corner.
Yeah.
Straight up.
Go. Four.
Three. Twist and shake.
Theresa.
Yeah. Corner.
Go. Woo.
Other corner.
Straight up.
Four.
Three. You think we can half
all of this? We can half it?
Yes we can. Let's go.
Up. Go back.
Now pump it up twice.
One. Two.
Woo. Other corner.
Straight up.
One. Two.
Toe touch. Wide.
Toe. Good.
Catch your breath. Catch your breath.
Breathing is obviously very
essential, especially during your workout
because your muscles need more oxygen during it.
We're going to be doubling them up.
Your left leg. Go down.
Two times.
Jump. Down.
Good work.
Good work.
I'm feeling pretty inspired about all this.
Good work back there.
I know you are. Four times left leg.
Watch that technique.
See my back's up.
And my head all the time.
Nice and tall with that technique.
Four. Three.
Alright we're going to take that leg straight back
leading with the left one. Four back.
Watch the technique. Pull.
Pull. To the front now.
Pump it down.
Straight back. You can do it.
Push, push. Go Pamela.
Woo.
We'll put it together.
Two's of each. Two, two, two.
Two. Two.
Two back. One.
Two. This is our final product for this bit.
I love this song.
Last time. To you too.
Ah. Ah.
Four times now. Four.
That's four. That's three. That's two.
Good. Side. Come on.
Get serious. Woo.
Back, back.
Full two.
Here we'll go to the final product.
Four times here.
And then the singles are coming leading with the right leg.
Singles.
You got it? How they going?
Four here. Good.
Good work.
Singles. One. One more girl.
Yay. Woo.
Come on.
Scream those lounge rooms down.
Pump. Pump.
Good work. Last four. Four.
Alright. Straight back.
Are we going to the corners? Put it together.
Go.
Yeah. Woo.
Hold. That's two.
Down.
Other corner.
Pump up.
Two. One, two.
Four times. Left leg. Go.
That's four. Three.
Here comes the singles. Tall.
Back.
Good. Have a rest anytime you want.
Have a rest. I'm not trying to push it.
It's beyond your ability.
One more time. To the corner.
Go. Woo.
I know we're moving. Pump it up.
One. Two.
Twist and shake. Go.
Where's your twist and shake? One, two.
Twist and shake.
Four times. Whoa.
Note the bend in the leg. Note that bend.
I'm always in a bent position
which elevates my heart rate.
If it's getting too high,
take it easy. Remember?
You should be able to talk everything you do.
Knee up. Knee up.
Now this is the talk test. Let's just check if everyone can talk back there.
Mark, can you talk?
Oh, very good. Thank you.
How are you? Very good.
What about over here? Can we talk over here too?
Yeah?
Now take your knees out. Here.
Knees. Knees. Pull your arms down.
Where there's a will, there's a way.
Come on. Get started.
Come down. Come down.
Come down. Come down.
One more. One. Two.
Good. To the centre.
Centre. Oh, everyone can talk.
To the side.
Up. Up.
Good. Here. Pull. One.
Two. Three.
Side. You can do it. Where's your heels?
Heels to your buttocks. Heels.
Good. Pull.
We'll put those together.
Alright. We'll do four and eight heels.
Here we go. Four more. One.
And two.
Really strong arms.
Ready, Mark? Alright. Here.
Up. Up.
To the side.
Heels to your buttocks.
Eight times. I'm going to show you a variation.
Watch the variation.
Watch.
Good. Knee up.
Knee. You're going to join me next time, everyone?
Watch it a couple of times if you want.
Heels to your buttocks.
Heels to your buttocks. Go.
Good.
March.
Good work. Breathe it up.
Rest.
Let me just see how everyone's going. We're going to put that last
part together. That's the marching.
To the corners, everyone.
In four.
Three. Last two.
Two. Here comes the marching corners.
I'll see you over there. Yeah.
Keep that energy coming up.
Push. Twist.
Oh, oh, oh.
March, march.
Pump up.
One, two.
Twist four times. Four.
Strong. Strong. Yeah.
Push back two times. Back.
You can do it right there. Push down.
Four. Three.
Two. Come on. Come on.
What's next? It's the knees.
Come forward. Come forward.
Woo. Stay there.
Side. Ha.
Ha. Ha.
Hoo. Hoo. Hoo.
Hoo. Easy.
Okay.
One more breathing up. We're going to
put it all together. From the top. From the top of the
program. You ready, everyone?
You can do it. Two more.
We're going from the grapevine.
Get ready.
I think it's that way.
In four. Three, two, one. Go.
Hold. Tap.
Vs. Come on. Come on.
Oh. Oh.
Clap. Clap.
You can do it. You can do it.
Pull back.
It's the double knees. Double side.
Diagonal.
Diagonal. Get back.
I'll just glance at you over my shoulder.
Where's your double knees? Hold.
Good. Push, push.
Push, push.
Grapevine. Go.
Where there's a will, there's a way.
There is. V.
Push, push.
That big clap. Come on, Mark. Join me.
Yeah. Good work.
Back.
Clap. Where's the doubles?
Double knees.
Throw the woo in.
It's getting woo. I think it's a
woo now. Double knee.
It's a
tall.
Slow lunges.
Shibby. Shibby, shibby, shibby.
Shibby, shibby, shibby.
Shibby, shibby, shibby.
Fast ones. Come on. Pump it.
Woo.
Four more. Come on. Use that body.
Where are we going?
Corner's mash.
Pump straight up.
With feeling. Up to this is the last time.
Go.
Woo, woo.
Straight up.
One, two.
Down four times. That's four.
Three, two, one.
Good. Back.
Two. Good. Four times here.
Push for four. For three.
Two. Straight back.
One, two. Good.
Knees up. Come forward.
Ha, ha, ha.
To the side. Come on. You can do it.
Come straight back.
We're getting excited here.
Easy walk and we're finished.
One, two, three, four. Breathe it out.
Woo. Give yourself a hand.
Woo. We got a tip from
Mr. Gary Eager. Thank you very much.
We'll be back right after this.
There are three main types of fitness for the average
person. We call them the three S's.
Stamina, strength and
suppleness. Stamina means
aerobic conditioning. It means getting your
heart and lungs working to
develop a capacity to pump blood to the
muscles. Strength is being
able to work muscles to do the things that get
you through the day. To lift things, to carry
things and so on. And suppleness
is flexibility. That means
maintaining the length of muscles so that you
don't get soreness, tightness
and muscle injury.
Stamina, strength, flexibility. The three
S's. All important in fitness
and developing cardiovascular
capacity.
Thanks for that Gary. Very, very important
information. And that's the three S's.
We've done one part of it. That's the stamina part.
And now we're going to be working on the strength
part. The second S and later the flexibility.
That's the suppleness.
Let's go in a real strong move everyone.
So we're going to be working down.
So it's strengthening now. Now if you find
that you can't keep up with this, that's cool.
Just do a few of it. Do half of it.
Work your way up to it. We're feeling
really strong so we'll show you what we
actually want here at the getting started
level. But turn over here now.
Turn here. I'm doing a lunge.
Now if this is a little bit too hard for you,
the way to make this easier is look, shorten it up.
Shorten it up. Just here.
Now the prime movers here
are the quadricep prime movers. You've got that.
Now we're going to go through the hamstrings.
Alright, back to the centre. Push, push.
Down. So we're aiming now at
sculpting the legs. Making them look really, really
trim, powerful.
So you can get through the day easier.
And they're also strong to just do the things
you have to do basically.
We're coming over here. Turn over there. Turn, turn.
Down.
Now that's great.
Now there's lots of things you can do with your arms.
But let's just focus on what we're doing here.
And that's with the legs.
Now we're going to do a lunge position. It's called the lunge.
Four more. One.
Yay Pamela. Good work back there.
Now if you want to make this harder,
go deeper. Turn now.
Now I'm going to show you a harder version
of this. Let me turn to the side and show you
what I want my back doing here.
Well your back in this case.
Now you go down. And then you take your arms out.
Ooh, that's serious.
We can do some pulses.
Stay down. Pulse down. Hold.
Hold. This makes it obviously harder
because you're not putting your hands down.
So that's all focusing there
on the quadriceps. Can you feel that?
Ooh, you hear the sounds? Woo!
Four more. Four.
Three. Two.
Take it down. Carves. Up.
And down. Up.
And down. Up.
And down. Up. Good work.
Straight away. Now we're in a bent position
so our quadriceps are still working.
I can hear them in the back. But you're working
the calf. Both legs up. Go.
Up. We'll rest in a second.
Up. Down.
Whose legs are those? Yuck!
Get a shave, man!
Four.
Come on. You can do it.
You can do it. Yay!
Give yourselves a hand. Have a little rest.
Smile. Relax. Pause.
Whatever you want to do. But when you're ready
come down here with me.
Come on. Come down here.
We're working the abdominals. Now get your heels
right up under your buttocks.
Hands behind the neck.
Supporting it. Now slowly up.
Up. And down.
Up. So when do you exhale?
And when do you inhale? Well, as a general rule
you exhale on the exertion
of your exercise. So I'm exerting
there. So
shh. There.
Inhale. Down.
Exhale. Inhale.
Exhale. Inhale. Come on. You can do it.
Come on back there.
Come on. Up.
And down. Only a few more.
Now take that front arm
closest to the television
across. Across.
Across.
Good work. Now the area we're working now
is called the oblique. The side of the
rectus abdominis. That's the side here.
That's where we're working. To the side.
Good. Come on.
Work it. Now take the other arm across.
Come across.
Come across. Let me just see how this
technique's working back there. Let me have a look.
Alright.
What's happening over here?
Good work.
Right across.
Good. Take the other one across again.
That's excellent form.
She's reaching right past her leg.
Yay. Excellent work, Judy.
We've got four more.
And she's exhaling on the way.
Up. Yay.
She's got it. Good work. We're gonna take the other arm across.
Everyone else is doing wonderfully
at this point. Right across. Right across.
Good work, Judy.
I'll come and join them. So I'm not
looking like I'm not doing anything.
Right across.
Right across. Only a couple more.
One. Double time.
Now hold it here. Double time.
Push.
Now this is an advanced exercise
because you're holding in a contracted position
in the abdominal region and you're pulsing
there. Only do a few of
these. Work your way up to what we've done
right here.
And rest.
Just relax for a second.
Let's work the buttocks and the inner thighs.
Everyone slowly up.
Four, three, two, one. Let's go.
Up and down. Up.
Now in this exercise, in the contraction
you feel the buttocks. You also feel
the inside of the legs a little bit.
Alright. We're gonna change this a little bit.
And hold for three counts
on the top. Now wait for it.
Now hold here. That's one,
two, three. Take it
down everyone. One.
You can't smile back there.
They're actually smiling, having a good
time. Apparently exercise
you shouldn't be doing that. No, but
we do. Alright, watch the variation.
Take it up and in.
Out and down.
So when I bring my legs in, I'm working
the inside of my legs. Come on, lift.
Buttocks. Inside of the
legs. Out and down.
So it's the gluteal area, the adductors.
Out and down. Come on, can you
feel this yet? No, you
can't. Oh yes I can.
Last one. Then we'll move to the side of the legs.
Good work everyone.
Turn on your sides.
Turn your side. Now bend the
leg underneath there.
Bend the leg. Take it out.
Now rest either in this position, but the focal
point is that arm in the front so you're resting
and supporting yourself. Slowly up in
four, three, two, one. Go up.
Up and down.
Up and down. Slow the movement
up. You know there was years
back, I remember people used to just flick the leg
as high as they can.
And the aim of the exercise is just
to feel contracted in the adductor
region. I should say the abductor.
Whatever. This is the abductor.
A, B, D. Good.
Four more. Four.
Take note of that. Three.
Two more. We'll be testing you of this Mark,
later. Can you feel it? Now watch it
here. Bend and
up. Bend. Now what
we're working through is the rotation of the hip.
It's an exercise that's neglected.
All we're doing is out movements
and forward movements, but not round
movements. And that's the natural action
of the hip. So we need to do that too. Come on.
Four.
You still need that intensity that
we had in the stamina part.
Come on. Get nasty.
Four. Not too mean. Not too
nasty. Two more.
No, no. We don't say that anymore.
Here. Look.
Up and down.
Out. We're working the inside of the leg now.
No.
It was brought to my attention by Mark.
No pain, no gain. No, no, no, no.
It's not pain anymore. It's mild
discomfort. That's all we experience.
Just eight more. Eight.
Come on. Six.
What happened to six?
What happened to seven? Oh, boy.
I know it's four now. Well, that's all I
know. Come on. Right up.
Good work. Are we going to flip over and do the other side?
All right. Everyone come over.
Now we want
balance on this thing. We're not going to strengthen
one area without the other. All right.
Take it up. Four, three, two, one.
Now I'm supporting myself the same
way. I feel a little more comfortable
here and relaxed. We're trying not to go to sleep.
Come on. Come up. Come up.
Come up and down.
Focal point is here.
It's on the side of the leg.
Up. Good. Four more.
Four.
Three.
Two. Come on.
You can do it. Bend the leg. Down.
Down.
Down. Now one thing I
really want to stress. These are shaping
exercises. Really important that you're
shaping in this area. But you're not
going to reduce weight without actually doing something
cardiovascular. That's the stamina
part at the beginning. Four more.
Four. Ah.
Three. Come on. Two more.
Two. Woo-hoo.
Hold. Down.
Just hold it there. Whatever's comfortable.
Now slowly up. Straight away get into it.
Up. Down.
Up. Now we're working the inside of the leg.
The adductor.
It's adding to the centre line. So anything moving to
the centre line is the adductor.
Four more.
Four. Should we do
another set? Ah.
Easy, they say. This is easy.
Look, it might be easy after
a while. But when you're getting started,
you'll feel about eight repetitions. That's cool.
Just eight. That's fine. And when you feel
stronger, move into something like more sets,
more repetitions.
Good. And you'll feel the benefits of each muscle
that you're working. Okay, turn over.
We're going to push up position.
Alright, there's a number of ways
of doing this. But let's just do the
basic one. Down. Up.
The important things to remember here
be very, very careful
about arching of the back.
So this is called hyperextension.
You want to round the back.
Now Val's showing us the harder version.
Good work, because she's coming forward.
And just have a look there.
Val's doing the harder version.
Good. Down. Couple more.
Come on, push it down. And Mark's also doing
the harder version. Now stop just for a second.
Okay, that was the chest.
We want symmetry, so we want to work
the back. Alright, so everyone
slowly up here. Up.
Up. And down.
Up. And down. So we're
working the chest. That's one part of the,
obviously, the anatomy. And the back
part is here. You keep going
with these ones. These are great. So we're getting some balance.
And here's a tip from Dr. Gary
Egger.
Why do we need to cool down?
It seems obvious, doesn't it? If the heart's
racing, blood's pumping, and you
shut that off all of a sudden, we can get pooling
of blood in the lower limbs.
Comes down from the brain, get a faintness,
and you can collapse. We also
stretch when we're cooling down because
muscles shorten and tighten during an activity.
We need to lengthen them to make sure
that they stay long to decrease
the risk of injury at some later point.
Cool down is the most important aspect
of any workout.
Thank you very much, Gary.
That advice is so important
that we're going to take it right now, and that's
stretching. That's very, very important.
And you really have to mellow out.
And that's the important thing. During any kind
of flexibility work, if you're stiff, you
feel anxious about things, it's very
difficult. So what we have to do now is
mellow. So we're going to our first stretch. Are you all ready?
Yep. Yay!
They're really excited. It has been a great workout.
Your inspiration has been wonderful.
Thank you back there. It's been great.
So the first stretch we're doing is the hamstring
right here. Now I don't want you to flex
the foot. I don't want you to do it. Just
relax the foot. Think more of the
actual hamstring here.
The action of this is pulling the leg
in. So what we have to do is opposite to that.
Oh, good. So the contracting
accent, the accent of that is the
contraction. We want opposite of that
and that's lengthening.
Okay, relax it. Four more. Four.
Now if you feel that you've got the
range, bring it in a little bit more
to keep your lower back down
at all times. Just a little
longer. I think you're enjoying this.
Mellowing out.
I hear my mum going, yes, I definitely
do. Okay, what about the hip now? Cross
over. The leg that you've
just been stretching, cross over.
Get the hands underneath
and gently lean back.
Now the area that we're focusing on is
right in here. That's the area
that we're focusing. So
here, the butyl area, so
the buttocks and also through
the hip region. So you might feel that in
your ductal hip too. It's a great stretch
generally, right through that area.
That is all working when we do any kind of
marching or walking. Last
four. Oh,
where's that steady breathing?
Four more, three, two, and one.
Take that down. Now have a look
at the stretch first before you go into it.
Now some people have difficulty
with their knees in this position.
If you do, just take the leg out a little bit
and take the arms
right out. I call this the Marilyn stretch
because I remember when she was on those lovely
satin sheets and she had her arms out
and she just looked wonderful.
The old Marilyn stretch.
Oh, what a beautiful woman.
You got that?
Okay, take that to the center now.
All right, bring the knees in.
Gently bring them in.
Now this is the opposite movement to
what you would do over a day and that's
arch your back or hyper-extend your back.
When you're sitting up, when you're walking, when you're doing
anything and you feel pain
in your lower back, this is the one for you.
I know it might look funny
when you're walking around the office doing this
but that's cool. Remember, save
your back. Don't worry about what they think.
Okay, let's change other side.
Now it's the back leg, the leg further
away from the screen.
Up there, relax.
You also might find that one of your legs
is a little tighter than the other. That is very
natural. Do not worry about that.
Just gently ease into the
stretch as you feel you've got the flexibility.
It will improve. I guarantee you.
All right, four more. Last
four, three,
two, lovely.
Same thing.
That's over. Now bring it in.
Gently bring it back
and steady breathing.
So up to now I've been hassling you a little bit
to come on, get up, get off your seats
and join us. And the strength
I was pushing you to and now I'm just
saying, look, mellow out.
This is something we don't do enough of in our lives.
We need to chill out and relax.
And stretching is one of the best ways of doing that.
Four more.
Last four.
I love that music. That's the music on.
Let's do some stretching regularly.
In fact, you can do it every day.
All right, down. Take it right across.
Ah, Marilyn, I'm back.
From the other side. Keep your arms
square on the shoulders. You should feel
that in your lower back and also in your hip flexor.
Last four.
Last three.
Last two.
Yay.
One. Just do a little rotation
in the lower back. It's like the massage you're having
when you're really not having a massage.
Good. So it's massaging all that
lower back region.
Lots of strain there. It's probably the biggest problem we're having
all around Australia. Lower back
problems. Biomechanical lower back problems.
We want to avoid that. One way
of doing it is doing a lot of movements like this
and the stretches I've been showing you up
to now. Everyone sit up.
Turn on your sides. Best way to get up
is off the side here. Let's stretch
the soleus area.
Now you lean forward. I'll show you that
from the side. You lean forward
and then you come down.
Try and keep your heel down.
If you can't just have a little bit of a gap there.
Wonderful.
Hold that stretch for a little longer.
Now stretches we should hold
about 15-20 seconds. They're a little bit
deeper into it. Nice and
relaxed.
Alright. Change legs please.
Nice and gentle.
Down.
We'll hold this stretch for a little longer.
And I've had this. This is a great opportunity
whilst you're down to it. Have a little peek at your shoes.
When you're getting started
you're wondering what kind of shoes you should be using.
Should I be using a basketball shoe?
Should I be using a footy shoe?
Spikes? No.
We asked the expert, Debbie, from Reebok.
There's a lot of people
who are doing this video who are
first timers, haven't exercised much and there's
people of different weights and sizes and different
ages. So what they need is a shoe
that incorporates a little bit of
aerobics, some strength work and some flexibility.
Is there something that you'd recommend
that would cater for all those things?
Yes there is. A cross training shoe is
really suitable for a first timer.
Because obviously they're going to do a
variety of activities. They still want to
look for some basic factors
in the shoe. Cushioning,
support, durability,
and flexibility.
So in this shoe, has this shoe got all those features?
Yes it is. Like the cushioning for example?
This shoe has cushioning in the rear foot.
It also has a really good midsole.
So you've got good overall cushioning in that.
It's flexible.
Ooh it is flexible. It is flexible.
Very flexible.
And the heel support too? It's got good heel support.
Yes it's got a really good heel counter on it.
This particular shoe you can actually use
for jogging or walking.
So if you're starting to do a variety of activities
as well as your classes.
That is definitely an all round shoe then.
It is.
It's also got a lot of ventilation in it.
For sweating purposes too.
That's right.
That's a good shoe.
Thanks for that Debbie. Great advice.
Alright slowly come up.
Great stretch there.
On the lower part of the calf.
Let's do a hip flexor stretch.
Now turn to one side.
Now it's not a lunge. You've done all the hard work.
Take the leg back. Have a look everyone.
Take the leg back.
Now tuck under.
Feel the stretch here
called the hip flexor.
Now this area gets really really tight
with all the walking and all the fast movement we did
because of the contraction.
And every time you walk in fact
this is the area that's getting strengthened
and also shortened.
So what we want to do now is lengthen it
and stretching is the best way to do that.
So tuck under to enhance the stretch.
You can actually use your hands to push the buttocks down.
Oh.
Oh fuck. Losing my balance.
I got it.
Last four. Three, two.
Alright one side.
Now we're stretching the inside of the leg out.
Right across. And also a shoulder stretch.
Now this area we're stretching here
you would have worked during all
the push ups.
All the arm pushing actions.
And also the inside of the leg when we're doing the pulses.
Different exercises.
We need to stretch all those areas out.
It seems like a lot.
There's a lot of muscles.
Four. Three.
Two. Stay in that position.
Stretch out the tricep.
Now the prime action of the tricep
is extending out.
So that's the way the muscle works.
What we need now is to lengthen it
by putting it in here.
So lengthen it. Try not to get in too awkward
a position when you're stretching. It's supposed to be
relaxing. Alright now
as they laugh in the background
we're stretching through the obliques.
Remember when we were doing the abdominal workout?
We were crossing arms to our knees.
Well this one's lengthening. Come up
and out of yourself. Come up and out
and look towards the stars.
Or the ceiling. Whatever is up there.
Last four. Four.
Three. Two.
And one. Push forward.
Push right out.
And round the back. Let me show you that from the side.
Round the back. Oh that should feel good.
Now tuck under with the pelvis.
So you also feel that enhanced
in the lower back area. Four more.
Three.
Two. Fantastic.
And to one side.
We want to do the hip flexor.
Have we done the hip flexor? Of course we have it!
Under.
Nice and tall. Get your positioning right.
Now tuck under. You can use
those hands. Tuck right under.
One thing I might have mentioned during
our workout. Something that we were doing in all of
our little breaks. Was having drinks
of water. Keep the fluids up.
Whatever you do, keep the fluids up.
A glass of water every hour is a good rule.
Now if you don't do that,
what happens is, let me just change the stretch
first. Take one arm across.
What happens is the blood gets really, really
thick or viscous. What we have to do
is lighten it up and that's what the water does.
Ok, feel that stretch.
Hand underneath.
We've got it! Alright, down.
Pull down.
Well, we're doing this very, very
attractive stretch for the tricep.
Let's hear one more tip from
Dr. Gary Ergo.
How much exercise is
enough and how much do you really need to do
to get the benefits? Well, fortunately
it's not too much. About
20 to 30 minutes a day, every
alternate day, is the
minimum required to start to get
cardiovascular fitness benefits.
Remember though, there is one thing.
If you've got any problems or if you haven't
exercised regularly before in your life,
do check with your doctor before you get involved
in this program too heavily.
Thanks a lot for that Gary.
We've already assumed our final
position. We didn't wait but here it is anyway.
It's a stretch through the obliques.
Reach up as high as you can.
Lengthening through this reach and remember
this is the area we work when we're working
reaching across the body, working
the abdominals. So up you go.
Comfortable position. Last four.
Three.
Two. Marvelous.
Bring the legs in just a fraction
or a tad. Get the hands
in. Lace the fingers all the way up.
Walk like a...you can finish
it. All the way up.
This is a great mobility stretch.
Now be very careful when you do this. I'll show you this
from the side that you're not hyper extending
the lower back. Tuck under.
Push your ulululasulutula forward.
That's your pelvis forwards. Tuck
under.
Now feel the stretch right through the shoulders.
Last four.
You might find that that's a little difficult to do
to start with. It's okay.
You'll slowly get into all this workout
the stretching, the strengthening and also the
stamina work. The next one, the chest.
Chest. Now my hands are back. You don't even
see that, do you? I'll show you that here.
Now come up a little higher.
Try to hold your breath, Val.
Hey, there she is.
Val's holding her breath.
Up you go. You're also getting a
stretch through the front of the anterior area
of the shoulder. That's the front area of the shoulder.
Oh, that feels marvelous.
Oh,
wonderful. Okay, take the neck
over to one side. Hold the stretch here.
This is a neglected area
of the neck, isn't it? And we use it all the day, obviously.
Except when we're sleeping, of course.
Now push down.
A little bit of stretching is something you should be doing.
You're sitting in a terminal working
long periods of time. Your neck
needs to be lengthened, stretched because
it's always in a tight contracted position.
Change.
Ah, that feels great.
Push that shoulder down. That'll enhance
it. Another way of doing that,
but you don't have to do it right now,
is by pulling down.
Don't yank on it. Whatever you do, don't
bounce in any of your stretches.
That's called ballistics. You don't want to do that.
Now turn your head to the side.
And to the other side.
Now we'll see a wide variety
of head stretching in the back. Let me
just tell you about a couple of other shows that we have.
This is the getting started.
And we try to package it in such a way it's
for the people out there who really are
of all different shapes and sizes.
You've never done it before. Different levels
of fitness. This one's for you.
Start slowly. Work your way up.
Nice and controlled.
When you feel better, get to the end product
and you feel wonderful. That's the important thing.
Now for those of you who like to get in the outdoors,
we've got a great tape called Power Walk.
It really is fantastic.
It shows the benefits of all the technical
things you need to consider when you walk.
Like the form, how your back should be,
how can I make it more intense.
All those aspects. The more adventurous
ones. After you've done this four or five
times, we've got a fantastic routine.
Michelle Dean's actually doing that one.
It's called Low Impact Aerobics.
That is a real wild routine.
Look, I've enjoyed this so much.
You've got to keep doing it. Whatever you do,
don't stop. Keep doing it and you'll
feel a lot better. This couldn't have
been possible without the people behind me.
Come forward, all of you guys. Come on.
Come forward. Wonderful job.
Thank you very much. Thank you very much.
Remember, get started and keep moving.
Bye. Bye, mom.
Thank you.