Hi, I'm Cathy Smith.
Welcome to Body Basics.
Now, I call this exercise program Body Basics because it really gets down to fitness basics.
If you're a beginner, you'll love it.
If you're more advanced, you'll really appreciate the benefits of the low impact aerobics used
in this program.
We'll start with the gradual warm up, then move into a low impact, vigorous aerobic workout.
After that, we'll concentrate on some specific muscle groups, including the arms, the stomach,
the buttocks and the legs.
That's going to allow you to identify and concentrate on your specific problem areas.
Finally, we have a great relaxing cool down.
Along the way, we're going to learn a lot about our bodies, the different muscle groups
and how to keep them in great shape.
Unlike some exercise programs, Body Basics stresses low impact aerobics.
They're easier on your body, but still get your heart rate up, and that's important.
Now, one of the main benefits of aerobics is to help lose weight and then to keep it
off.
Aerobics also helps build a strong, healthy heart.
To get your heart up to peak performance, we'll set what's called your target zone.
To find your target zone, use this simple formula.
First, subtract your age, let's use 30 from 220, then multiply the result by 0.7 and then
again by 0.85.
These two numbers represent 70 to 85% of your maximum heart rate per minute.
We'll be checking our heart rate throughout our workout.
When we do, simply find your pulse on your neck or your wrist.
Count the number of beats in 10 seconds, then multiply by 6.
That's your heart rate per minute.
If it's above your target zone, slow down.
If it's below your target zone, you need to work a little harder, so get it in gear.
Body Basics also includes visual learning techniques, specially designed for this program,
like beat counts, timed heart rate checks, and most important, footnotes.
Interlock the fingers underneath the legs, get a good grip there, and everything has
been recorded in stereo with teaching on one channel and full workout on the other.
You decide which you need to hear the most.
As an all exercise, proper technique is important, so practice it.
You get the most benefit out of your workout, and you won't hurt yourself.
Here's a few hints.
Always keep your knees relaxed.
That helps reduce stress on the back.
When performing lunging moves, make sure your knees are always in line and behind your toes.
Now, with stomach exercises, make sure your back is pressed flat to the floor.
Don't arch.
If you're a beginner, start at a sensible pace and gradually work your way up.
It's okay to rest a few repetitions or not to use the full range of motion.
Just keep working at it, and you'll see improvement.
Now later in the program, when we start to work the different muscle groups, remember
to create an imaginary resistance.
During the positive part of the movement, it's like someone pushing down on your arm
while you're pulling up.
During the negative part, someone's pushing down on your arm while you're resisting.
The more resistance you create, the more benefit you get out of the exercise.
Now, to help create a more natural resistance, try using some hand or wrist weights.
Last but not least, let your body be a barometer.
If it hurts, stop, or at least moderate the pace.
There are two ways to approach an exercise program.
You can go through the motions mechanically, performing leg lifts while you plan your dinner
menu, or you can tune into yourself, becoming sensitive to your body's responses and alive
to the constant interplay between muscle and movement.
Now, with enough patience and consistency, the first approach can eventually help thin
those thighs of yours.
That is, if you don't get forward to death.
Now, I'd never stick to a program like that, and I don't think you will either, especially
given the fact that in terms of sheer effectiveness, one movement performed with true body awareness
is worth at least a dozen mindless repetitions.
You're off to a good start.
You've decided to exercise.
So the next time you find yourself having that debate whether to work out or not, just
get started.
Even the most accomplished athletes find the first few minutes of workout difficult.
Discipline yourself and push through those moments, and you're going to be amazed at
how great you feel.
Okay?
So let's get started.
By the way, if your VCR has a memory capability, put a zero here.
That way your tape is always queued to the start of the workout.
Now remember, have fun.
It's time for the warmup, but before we get started, I'd like to introduce you to some
people.
I'm going to introduce you to Terry, Heidi, David, and Jillity.
So let's get started with our feet shoulder width apart.
Take a deep breath.
Five, six, now inhale, lock it.
Take it up and around the neck.
Inhale up, round the upper back.
Inhale up, round the lower back.
Inhale up.
Now interlock the fingers underneath the legs.
Get a good grip there, and once you pull in the stomach and round the back so you stretch
the whole back, keeping the neck down.
Down.
Up.
Last time on the left.
additional Spy Bhagav.
pering comfortable.
Up, round the glory.
Now the head, drop it forward and back, and forward, back, forward, back, forward, and
drop the head down as you begin to bend the knees and drop the buttocks to a flat back
position.
Right now I want you to think about keeping the back flat with the ground extended forward.
Round the neck, buttocks dropped down, and now round that neck and you'll feel a good
stretch all along the back.
Round it up with the bent knees.
One repeated, take it back, two, three, up, touch the floor, one, two, three, round it
over, down, up, right, two, three, right, left, and now with the bent knees, one more
round at a time, the very last thing to come up is the head.
And the second, two, three, collapse it over, nice round spine, straighten the leg, round
it up, take four, three, two, now press into those lunges, take it right and back, right
and back, stretch the side, repeat it on the left, really press into that leg, bend, bend
and stretch, now count to two on the right, two on the left, four singles, take it right,
together, and left, together, take it right, together, and left, the hands go to the hip,
forward, two, use the weight, five, six, seven, now walk those legs up, take it left and right,
and left, bring it back, left, and lunge to the right, this is the incorrect way to do
it, the knee is pressing way out over the toe, putting too much pressure there and the
heels coming out, to correct that, put your hands on the floor, take a step out, adjust,
great, and now the knee is above the toe or behind the toe, heels down there, and working
that leg.
Release, now press into the hips, four, four, three, two, rub the knee, repeat it, release
the knee, up and push, up and press, up and press, the hands rotate to the shoulder, take
it up, two, three, now right and back, right hand, now the right, push up and back, hold
it, lower back, press, eight, seven, six, five, four, three, two, the legs come together,
hold for four, three, two, press the right heel, right and left, right, left, five, six,
seven, walk it in, then release slightly, roll it up, two, three, last repeated, take
it right and left and right and left, same thing on the other side, hold it to the left
side for eight counts, that's four, three, two, and press the whole way to the left,
hold it there, don't move, now release it, up and press, up, press, up, press, up, hold
it down there, one, two, three, drop the knee, and let's repeat that move again, take it
back and press, back, press, back, press, right arm circling around, and now the left
arm, now the right, last time left, loosen up the shoulders, press into pipe, hold it,
two, three, four, now press the lower back for eight counts, that's four, three, two,
walk the hands around the front, up on the toes, take it up, back, up, press the heels
again, two more sets, last set, walk the hands back, one, two, three, bend the knees,
grab it up slowly, two, step into our plie, take it out, two, three, four, five, six, seven,
the heel comes up with the right, right, down, left, down, right, round, round it, here you
go, both, down, both, press it, both, press, last time, hold it there, slowly press it
up, right, left, right, the heels come up, heels, now the toes, heels, toes, heels, last
time, you should be warmed up now.
Okay, now let's focus on the upper body here, first of all, arms, shoulders, chest and back,
we're going to start with our feet shoulder width apart, right, one, two, three, four,
now bend and straighten, bend and straighten, we're working the body, the muscles out, bend
and straighten and bend, now four more counts, take it up and down again, up and down, up
and down, two more, up and down, now up to tempo, keep it, one and two and three and
four, five, six, seven, let's change directions, take it slow, release it, slow, now during
the positive part of the movement, think about somebody pushing down as you move up and in
the reverse, in the negative part, think about somebody pushing down as you resist, okay,
continue, hold the record, and up, and up, feel the biceps, four, three, two, now your
plies, take it down, release it, to press, and to practice, and to tempo, take it, one,
two, make a muscle, four, three, two, bring those arms in front, right and left and right
and left, again, right, left, right, feel the contraction, take it right and left and
right, last time, right, now the triceps, one, two, the left hand, grab the right arm,
and bend, bend, bend, bend, now resist it, bend, straight, bend, straighten the elbow
up, up to tempo, just straighten, straighten, lengthen, straighten, four, three, two, repeat
it on the left side, bend, straighten, three, four more now, one, two, make it longer, make
it tighter, last one, now tighten, up, up, up, and four, three, two, now both arms, bring
it down, one, two, three, turn it to the right, pull it in and back, and up, and back, in
and back, pull it back, lift it higher, and higher, arms are straight, now do the other
side, pull and back, pull it in, lift it up, pull it in, lift it up, this time just hold
it there, and lift it, lift it a little higher, elbows are straight, four, three, two, come
back to center, and lift it, two, three, the shoulders are down, elbows are in and out,
in, out, now when you do this move, make sure you extend the arm fully with a straight elbow
so you can feel the tricep muscle, and make sure you do it with resistance, both directions,
now alternate, right and left, two, three, holding us out, and front foot forward, make
it fifth, front foot forward, front foot back, front foot fifth, we're using our deltoid
muscles now, shoulders, now keep the shoulders and neck relaxed, don't lift the neck and
shoulders up to the ears, too much tension up there, relax it down, feel it just in the
shoulders, the deltoids, keep lifting, and lifting, and lifting, three, four, five, six,
seven, rotate the arm forward, open, and shift, open, shift, open, shift, open, shift, last
set, now the temporal, in, and back, in, and back, in, and back, and in, turn it to the
right, front, and out, and the elbow, and the elbow, four more counts using the calf muscles,
two, last, one, you hold it there, elbows go up, and you're keeping those elbows together,
you keep lifting the ceiling, up, up, up, now switch sides, take it in, release it, and
feel it, both reps, in, and out, and in, four more, one, and two, and three, four, up,
and two, lift it higher, and higher, trust the elbow, make it tighter, four, three, two,
and one, and back to center, the elbows come together, and release it, in, and out, in,
and out, four more counts, the elbow, release, and stretch, release, and stretch, out, now
to the back, reach the ceiling, take it right, left, right, left, down, four, three, two,
and one, take it up, and down, if you're doing this correctly, you should feel the shoulder
break, pull together here, you're working the back for lat muscle, so really feel it
with resistance, two more, last one, push down, two, bring up, cross and back, take
it up, two, three, four, step back forward, five, six, now cross and front, one, two,
and up, one, two, up, one, two, last time, cross and front, so round it up, major bend,
five, six, seven, hands at the ceiling, take it one, two, release it, bring it down, again,
take it up, release, push it down, last time, up, release, push it down, okay, rock the
hips back and forth, now we're gonna have some fun, I want you to keep the energy close
to the floor, here we go, two, two, three, four, five, six, now shuffle right, take it
up, take it right, and left, and right, and left, keep those arms up there, shuffle left,
go, take it up, keep them up, take it up, two, three, four, and four, three, two, you
move it back to right, shuffle, knees come up, go forward, two, three, four, and four,
three, two, now elbows go forward, right, a single count, one, two, three, four, five,
six, seven, shuffle left, go, you got it, knees come up, take it up, and five, six,
seven, elbows go up, left arm, right arm, left and right, now single, go, two, three,
four, four, three, two, now move to the right, slide it, slide it, slide it, slide it, slide,
and up, knees a little higher, four, three, two, now left, right, to the left, a single,
one, two, three, four, four, three, two, now add the lunge, take it right, and left,
and right, and circle, and circle, last one, go, shuffle, now one, two, three, four,
three, two, and you got it, up, up, up, single, woo, initially, four, three, two,
now like you guys, circle the arms, shuffle right, last time, knees come up, go,
three, two, three, four, three, two, the elbows go out, out, out, you can help the
tempo, one, two, and three, and four, five, six, seven, you lunge it right, right,
and left, and right, four, three, two, now add the left hand, one, two, three, four,
again, one, again, shake it, two, three, four, out, again, shake it, two, three,
four, last time left, go for it, woo, and knees come up, mark it, four, three,
two, elbows go forward, left, and right, and left, single, go, three, two,
and one, and lunge it, lunge it, four, three, two, across the front,
and walk it out, last time, walk it out, into position for the next move,
and walk it, again, walk forward, and walk it, raise them up, raise them down,
and walk it, one, two, three, four, five, six, and four, three, two,
now let's add a new move, and one, two, three, four, five, six, legs come up,
now in and out, take it, in and out, in and out, in and out, four more,
here you go, and one, two, get over it, two more, last one,
now walk it, other side, two, four, five, six, and legs come up,
legs come up, four, three, two, have a new move, and back, forward,
back, forward, back, now four more, one, two, three, four,
now walk across the energy, one, two, three, four, five, six,
you got it, let go, up, two, four, three, two, and move forward,
back, forward, back, forward, back, four more, three more,
two more, now a new move, take it, one, two, three, the knee,
one, two, three, the knee comes up, up to the elbow, one, two, three,
two more, let's put it all together now, legs come up, up, up,
arms go down, and forward, six, seven, and back, and forward,
forward, forward, and then legs come up, forward, three, two,
face, arms, here you go, one, two, three, the knee goes up,
one, two, three, one, two, three, one more, one, you got it,
three more, two more, now two more, walk it up, whoo,
okay, it's time to check your heart rate, find your pulse on your wrist
or your neck, ready, begin, stop, okay, if you're above your target
zone, slow it down, but if you're below it, it's time to get it in gear.
Five, six, seven, rock it, two, three, four, five, six, seven,
now step and kick, step, kick, kick, you get a little higher, higher,
take it higher, higher, all the way to parallel, take it back,
two, three, four, now five, six, seven, step and kick, step, kick, kick.
Back to the other side, stop, you got it, four, three, two,
now step and kick, step and kick, get it up there, reach for the toes,
out, out, new move, down, up and up, to the left and the right,
down and up, rock it to the left and rock it, two, three, four,
five, six, seven, step, kick, step, kick, kick, kick,
get it up there a little higher, down and up, down and up,
and four, three, two, rock it, back to the right, one, two,
three, four, five, six, seven, step, kick, step, kick,
medium, medium and high, down and up,
and four, three, two, now further distance, take it out and in,
get your arms up there, four, three, two, move them back to left,
four, three, two, now step, kick, take it low, reach for the heart,
four, down and up, bend the tank, two, distance to the right,
four, three, two, now rock it out, take it back and forth,
five, six, seven, now toe, heel, in, one, two, three, together,
one, two, three, together, last time a single count, right,
and left, left, left, four, three, two, now pulling back,
take it right and left and right and left, right, left,
so take it one, two, three, together, toe, heel, toe, toe,
heel, single count, right, right, left, two, now move it forward,
take it right and left and right and left, now toe, heel, one,
three, two, one, two, right, right, together, single, right,
and left, left, left, now in and out, in and out, in and out,
simple step, watch it, take it back, four, three, two, toe,
heel, one, two, three, together, you got it, single count,
right, left, left, left, right, left, right, now out and in,
take it out and in, two, and bring it back, bring it down,
four, three, two, now move it forward, four, three, two,
back to toe, heel, single, five, six, seven, out and in,
take it out and in, that's four, three, two, now the back step,
take it right, again, cross it over, and cross it and move it
back, and right and left and right and left and right and left
and two, toe, heel, single count, take it one, two, three,
four, five, six, seven, out and in, four, three, five steps
the other direction, okay, just three minutes left, let's go.
Now walk to the right, one, two, three, take it back, step,
toe, get into it now, four more, three, two, now walk against
the right, forward again, walk it right, add it up, step, cross,
step, up, take it back, walk it to the right, one, two,
right, and soon you got it, step, cross, step, right, step,
cross, step and right, add it up, step, cross, step, up,
take it back, step and touch, arms, with the hop, one, two,
three, fast and forward, one, two, three, step, cross, step
and touch, add the arm, and the hop, now the hip, slow, slow,
fast, fast, fast, fast, last time, take it back, step and touch,
one, two, three, four, one, two, last time, last time,
last one, hip, hip, hip, hip, hip, hip, hip, hip, hip, hip,
Okay, it's time to check your heart rate.
Find your pulse on your wrist or your neck. Ready? Begin.
Stop.
Six, seven, eight. Up, back, and up, and back. Two more. Last one. Take it down. Take it down. Two, three, and four.
And up, six, seven, and again. Press that back into the floor. Hold that C shape. Up. Now count to two. Take it down. Two, and up.
Now during the stomach, think about creating a C shape with your body. Scoop that stomach out and press the lower back to the floor.
And as you come up, I want you to keep that lower back pressed in, exhaling as you come up. Lower. Exhale up. Inhale down. Exhale up. Inhale down. Again. Up.
Another set of eight. Eight, seven, and six. Five, four. On all your stomach exercises, don't arch the back. It's very important. Press that lower back into the floor. Keep it firmly planted there.
Exhale up. Six, seven. Another set of eight. Eight, seven. Use your stomach. Exhale up. Four, three, two, one. Between the legs. Four, three, two, and now reach over the right leg for eight counts.
When you're doing your stomach exercises, if you start to feel a little tension in the back of the neck, just take one of your hands and support the neck and you'll feel a lot more comfortable. Four, three, two, alternate sides. Reach to the right and left. And right. And left. Right. Left. Right. Right comes in. In and out. In. Out.
One more. Reach. Straighten the legs. Four more. Pick it up and lower. And up and lower. And up. And four. Now alternate. Bring it in and out. And up and down.
Bring it in and out. And up. Two more sets.
And up. And four more times. Bring it in and out. Now reach for that knee. Bring it over the floor higher. Use the stomach. Four. Straighten the legs. Up and down. Up. Down. Up. Down.
Now alternate. Bring it in and out. Straighten the legs. And out. Bring it in, out, and straighten. And straighten. Last time. Hold it up there. And cross. And back. And cross. Up the knee. Push the body. Push. Again. Hold it up there. Up. Two. Three. Keep the shoulder up.
Five. Six. Seven. That's which side? Bring it up and lower. Use the side. Hold. Push and lift. And lower. Up. Hold it up there. And reach for that knee. Two. Three. Four. That's five. Six. Seven. The legs up toward the ceiling. Up and down. Up. Down. Up. Down. Up. Down. Four more. Three more.
Two more. Reach for that knee. Two. Three. Reach that knee. Reach half the knee. And straighten the legs. One. Two. Three. Open your eyes wide. Reach for the leg. Two. Four. Two. Down. Two. Up. Two. Reach to the left.
Reach the toes. Two. Two toes. And a single toe all the way around. Two more sets. Last set.
You're about to stand it. Pull it in. And pull yourself up. And get ready for legs. Four. Five. Six. Seven. Extend that leg. Now press it down. Press for eight. Seven. Six. Five. Four. Three. Two. Now push it forward. Keep pushing past the toes.
Five. Six. Seven. Now from the furthest point, it's up. Up. And up. And up. And four. Three. Two. Now bend the straight. Bend the knee and you're done again. Bend. Straighten. Bend. Straighten. Bend. Up the tempo. Just keep on going. Make it longer. Longer. Longer. Four. Three. Two. Now from the side. You want to lift.
Lift forward. Down. And back again. Lift it. Push forward. Down. Up the tempo. Lift. Forward. Down. And back. Lift. Forward. Down. And back. Two more sets. Pull it in. And lift it out.
Four. Three. Two. Now drop the knee right in front of the elbow. Down. And up. Down. And up. Bring it from the beginning. Press down. Two. Three. Four. Five. Six. Seven. Now press forward.
Down. And up. Four. Three. Two. Now from that point, lift it up. And lift it. Keep lifting. Now don't start to burn. Don't get it up. Now bend and straighten. Bend and straighten. Bend. Straighten. Bend. Straighten. Bend. Now tuck through the heel. And press it. Two. Three. Four. Come on. Five. Six. Seven. Now the boxers. Lift it up.
Up. Don't give up. Up. Down. Up the tempo. Up. Forward. Down. And back. Up. Forward. Down. And back. Two more times. Five. Six. Seven. Pull it in. Stretch it out.
Five. Six. Seven. Now down and up. Take it down and up. And two. And up. Three. Up. Four. Four more sets. Back down. And up. Down.
Slide it down all the way. Try to look like you're in front of you and you're L. Lift the heel. Lift the heel once. Up to four pounds. And pull it down. Up. And down.
Up for two. And down for two. And up for two. And down. Up for two. And down. And up for two. And down. And up for three. Four. Let it straight. Just eight more. Just give me eight. Four. Three. Time to stretch it out.
Okay. Stretch out that neck. Any time you're working on it, stretch it back out again. So reach for the chest. Right over the knee. Hold it back.
Round it up. And repeat it on this side. And luckily for you, you have two legs. We have two this side too. From the beginning, five, six. Now press it down. It's down. Accent down. Accent down. Accent down. Four. Three. Two. Press it forward. Half a shoulder.
Now lift from there. Lift it up. Two. Three. Four. Bend the knee. Bring it to the front. Press it to the heel. And press. And press. Now lengthen. Out. And out. Press it long. Long. Keep feeling it. Feeling it.
For your boxes now. It's up. Forward. Down. And back again. Up. Forward. Down. Up to tempo. One. Two. Three. Four. Five. Six. Seven. Eight.
Pull it in. Stretch it out. Down and up. One. And up. Two. Both legs are bent. Three. Front leg. Go to find the back leg. Four. Three. Two. Let's repeat that series again. Take it down. Two. Three. Four. Accent five. Six. Seven. Now press it forward. Reach for the shoulder.
Now lift from there. Lift it up. Two. Three. Four. Bend the knee. Bring it to the front. Press it to the heel. Bend. And press. Bend. Press. Now lengthen. Out. And out. Press it long. Long. Keep feeling it. Feeling it.
For your boxes now. It's up. Forward. Down. And back again. Up. Forward. Down. Up to tempo. One. Two. Three. Four. Five. Six. Seven. Eight.
Pull it in. Stretch it out. Down and up. One. And up. Two. Both legs are bent. Three. Front leg. Go to find the back leg.
Back to the beginning. Down. Two. Three. Four. This is four. Three. Two. Now press it forward. Forward. Past the shoulder. Leg is straight. Four. Three. Two. Now lift from there. Lift it up. Two. Three. Four. Five. Six. Seven. Bend and straighten. Bend and straighten. I know it's going to be tough, but don't give up.
Bend. Straighten. Bend and just lengthen. Press the heel. And press it. And press it. And press it. That's four. Three. Two. Now the box is up. Don't let go. Don't let go.
Up to tempo. You can do it. One. Two. Three. Four. Five. Six. You're almost there. Two. Two. Three. Four. Five. Six. Pull it in. Down and up. Down. And up. And down. And up. And down. Last one. Slide it down. All the way. Both legs going front. And L shape. Leave with the heel.
Five. Six. Seven. Eight. Up. Two. Three. Four. And down. And up. Two. Three. Four. And down. Leave with the heel. Two. Up for two. And down for two. Up two.
And single counts. Just lift it. And lift it. And lift it. And lift it. And lift it. Lift it. Lift it. Give me eight more. Seven. Six. Five. Four. Three. Two. You did it. Great.
Stretch out that side. That's right. Reach the chest over that knee. And stretch out that side. Round it up.
Okay. Now we've just worked those outer thighs. So it was abductor muscles. We want to work the inner thighs now. The abductor. So let's turn the whole process around. Back to the other side.
Get on our side. Locate the muscle. Press the hand right there. As you lift the leg and press against the hand. Keep lifting.
Keep it going. Lift it up. Two. Three. Four. Press it down. Two. Now that you're comfortable, lift it. Lift it. Lift it. Lift it. That's five. Six. Seven. Up. Up for eight.
Flex it. That's point flex. Small movement. Point. Flex. Keep it going up. That's point. Flex. Give me four more. And three more. Two more.
Last set. Bend and stretch. Bend. Press it. Bend. Press. Bend. Press. Bend. Now just extend. Keep on going. Straighten the knee. Straighten. Press it up. Get it higher. Don't let it drop.
From there. You lift it. Keep lifting. Keep lifting. Keep lifting. Keep lifting. Keep lifting. Keep lifting. Eight more. Eight. Seven. Six. Five. Four. Three. Two.
Locate that muscle. Press your hand there. As you press it down. Resist the tension with your legs. And lift it up. Bring it up. Two. Set eight counts in together. Five. Six. Seven. Eight. Good.
Let's stretch that out. Grab on the ankle. Press the knee up with your elbows. From there. Other side. Again, we're all raising that muscle.
Stand on your side. Lift it. Two. Three. Four. Press it down. Lift it up. Press it down. Now you pound it. Lift it. Lift it. Lift it.
That's five. Six. Seven. Now flex for eight. Eight counts. Pressing through the heel. Five. Six. Seven. Now point and flex. Point. Flex. Point. Flex. Point. Flex.
Four more sets. Keep lifting. Four. And three. Two. One. Now bend and press. Bend the knee and press through the heel. Bend. Press. Bend. Press. Bend. Lengthen now. Press through the heel. Press. Press. Press. Four. Three. Two.
Don't drop it down at all. Lift it. And lift it. And lift it. And lift it. Feel it in the inner thigh. And four. Three. Two. Last one. Locate the muscle.
Press it down on that inner thigh as you resist against it with that inner thigh muscle. Seven. Now reverse it. Press up with the leg. Push down with the hand. Five. Six. Seven. Eight. Good.
Now put it back together. Again. Push down. Lift the elbow underneath as you round it over. Last one. Okay. We got that done. Let's move on to buttocks.
Five. Six. The right leg comes up. Now lift that leg up off the floor and feel the contraction in the buttocks. The glute. I want you to really point the leg and extend it to the back wall. You're lifting the other leg now. The left leg. And again, you want to feel the contraction to make a nice, tight muscle.
Both legs come up. And again, you bring the arms up and you're going to feel it in the upper back. But you're really going to be working that lower back and also the glute. Let's repeat it. The right leg comes up. Again, feel the contraction. Now really point, point toward that back wall as hard as you can.
The other leg comes up. The same thing happens. Nice, firm contraction. You want to be able to feel it. Okay. Both legs come up. Arms come with it. And you lift as high as you can and find a point right on the ceiling that you look up to to get that arch.
Last time all the way around. Make this time count. Lift as high as you can, keeping both of the bones securely on the floor. Other side. And point for that wall. And make this one really count the last one. If you can, keep the heels together. But if you have to separate, that's okay for now.
Hold it there. Hold it. And now we're going to come up to all fours and really work that buttock. Push up to all fours and let's get ready to work that buttock. One, two, three, four, five, six. Now down and up. Up, bring it down. Up and down. Don't arch the back. Down. Hips are parallel.
Two more. Last one. Lift it. When you're doing your leg lift, don't let the hip rotate out. Keep it down and parallel. Keep working at legs as high as you can without rotating the hip up. Again, stomach is in and don't arch the back.
Extend it out. You bend the knee. Bend. Stand. Bend. Stand. Don't let the knee drop. Four more. Three. Two. Last one. Hold it up there. And lift it. Two. Three. Four. Five. Six. Seven. Just eight more. Press that heel to the ceiling.
And fire. Now extend out and out and bend. Up. Contract it. And in and out and in and out and in and out and in. Out and in. Now for down and up. Take it across the leg and up. Cross and up. And cross. Up. Four more.
Down. Up. Down. Up. Down. Last one. Up your leg. Here you go. Out and up. And down and up. And down and up. Whoo. Okay. Down. Up.
Last one. Now hold it up there. Lift it. Lift it. Small motion. Small movement. And flex it. Up. Up. Up. In four. Three. Two. Now bend it in. Bring it in and straighten. Contract. Straighten.
Feel that leg bicep. Feel that hamstring muscle. Contract. Straighten. Contract. Straighten. Two more. Last one. Hold it up there. Lift it. Press that heel right to the ceiling.
Eight more. Eight. And seven. Six. Five. Four. Three. Two. Now extend it out. Take it out. Contract. And out. Press it in. Out. Contract it in. Out.
Really feel that hamstring. Feel the muscle. Now down and up. And down. And down. And down. Feel the body. Lift it a little higher. Four more. Three more. Two more. Last one.
Press it up like those legs. You want to stand up. Right leg comes out. Left leg is behind. Get to position. Elbows on the hips. Down and up. Here you go.
Take it down. Bring it up. And down. And up. And down. And up. Keep going. We've got legs. Down. And down.
We're going to do two more now. Hold it down there. Press it. And press it. And press it. Axis down. Press it. Okay. Give me eight more. Eight. Seven. Six. Five. Four. Three. Two.
One side. Other side. Let's get it balanced here. Right leg behind. Left leg in front. Five. Down. Down. And up. And down. And up. Down. Up. Down. Four more.
Slow and controlled. One. Two. Three. Four. Five. Six. Six. Seven. Eight. All you have to do is hang in there. Three. Two. Imagine a chair. Come shoulder width apart. Find that chair.
Keep the back straight. And hold it. Hold it. Right leg behind. The whole area. Great way to end up. Six. Seven. Add the arms. And left. And right. A little lower. Get a tight chair. Come on. And one. Press it up. Two. Three. Four. You did a great job.
Now take a deep breath and inhale up. And unlock the fingers. Reach up and out of your body as you reach to the right side. Now don't think about collapsing into that side. You're just reaching.
Let's repeat that on the other side. Up and out of the body. Something that I think about right now is a rainbow. A beautifully arched rainbow. Nothing fallen and collapsed.
Back to center. Take a deep breath. And look behind you as your arms reach up and back.
Release the hands and reach forward. Drop it down. Bend the knees. Wrap the arms around the legs. Chest on the knees. And straighten up the legs. Again, get a better grip. Bend the knees. And straighten again.
Walk the hands out. One hand at a time. And now press the right heel into the floor. Stretching out the calf muscle.
And repeat that on the left side. And now press both heels into the floor while you press the shoulders and chest toward the floor to stretch out the back.
Bring the knees down and stretch back the buttocks on the heels. Just like a cat. To get a little better stretch, walk the fingers just a little further forward.
Now let's round up one vertebrae at a time and position ourselves properly for the hamstring stretch. Inhale up and reach past the foot with the arms.
If this is a little too difficult for you, just let those hands drop to the side of the leg. Now on the other leg, I want you to reach with the back and past the foot.
Push it up. And now reverse that leg to stretch the front of the leg. Again, lock the hands back and use the hip to pulse up and down to stretch that quadricep muscle.
If you want a more intense stretch, just pulse a little higher. Let's repeat the whole stretch on the other side. Again, inhale up.
Reaching past the foot, grab onto the toes. And if you can, pull that toe toward your head, lifting the heel off the floor.
Now on the other side, reach through the lower back, then the chest past the knees and finally the head drops down.
Press up and reverse the leg, lock the hands back, and now the hip comes up and roll.
Now experiment with this stretch and you can find all sorts of sensations in the foot of your leg.
Go back to center with a flat back and reach past the toes. Now round the back and point the toes and collapse on over.
As you come up, position yourself so you can roll down one vertebrae at a time.
Leg, knee comes toward the chest. Now to stretch the spine, the knee drops to one side of the body as the shoulders and head rotate to the other side.
Again, let's repeat that and move the leg, knee to chest. Pull it into your chest while you keep the hip on the floor, then rotate the head in one direction and the leg in the other.
And now to stretch the lower spine, wrap your arms around your knees, pull those knees close to the chest, and now press the hips to the floor.
And that becomes the important part, pressing the hips down. Release those legs down, soles of the feet together, and now let gravity take effect by letting the knees drop open.
Slide the feet forward and just relax, let the legs drop open and the arms relax to your side.
Now this minute is yours, take advantage of it. Close your eyes, take a deep breath, inhale, and exhale as you release all the tension from your ankles and calves, your knees and thighs.
And again, inhale and exhale, let all the tension go from the stomach, the chest, the arms, the shoulders. And again, inhale.
And this time I want you to exhale and start to think about yourself on either some tropical island or perhaps up in the mountains, someplace where you love to go. And think about how good you feel when you're up there.
And again, take a deep breath. And with that feeling in mind, think about how great you feel right now. Have an exercise a full hour, with blood circulating, your face is flushed, and continue to have that feeling all day long.
Thank you.