Keep going, guys!
That's good.
Come on, guys!
Three, two, one.
Now, give me some!
Come on!
Come on!
Come on!
Give me some!
Three, come on!
You got it.
Hey, hey, look at me.
Focus point.
You got to have a focus point.
Come on.
There you go.
You believe in yourself, you hold a conqueror in your hand.
Focus.
You've got to focus.
Here's your eye.
Here's your eye.
I want you to be a conqueror.
Hi, I'm Billy Blanks.
Today I'm here to give you, the viewer, a chance to get into tie ball.
And what I want you to do from every basic movement that I'm going to show you today,
take your time and I guarantee you, you will see success.
But listen to every little point that I want to tell you on this tape
because they're going to be very valuable.
They're going to be easy techniques to pick up, easy to learn,
and you're going to have a good time learning it.
The people that you see behind me, they don't know what I'm getting ready to do.
So they always keep their eye on me.
Just like you got to keep your eye on me.
You got to listen to what's going on.
If they mess up, it's okay.
If you mess up, it's okay.
Just come back, get right back in the program, and you'll be all right.
What I want to do first is we're going to loosen up the body,
do a little bit of stretching, and we'll get right into the basic fundamentals.
Are you ready?
I am.
Are you guys ready?
Yes.
Let's give them that deal.
All right.
Now, we're going to loosen up the neck first.
We're going to go left to right.
Ready?
And one, two, three, four, five, six, seven, and eight.
We go back.
One, two, three, four, five, six, seven, and eight.
Shoulders up.
One, two, three, four, five, six, seven, eight.
Alternate.
One, two, three, four, five, six, seven, and eight.
Arms up.
Now you're going to move all the way out to the side, loosening up the abdomen.
And we go one, two, three, four, five, six, seven.
Over to the left and stretch.
Two, three, four, five, six, seven.
Right side.
One, two, three, four, five, six, seven, and eight.
Hands over the head.
And we're going to take a deep squat.
Stretch those legs out.
Down one, and up, down two, and up, down three, and up, down four, and up, down five.
Stretching those legs out.
Down six, down seven, down eight, and hold.
Now you're going to take your right leg, step it out to the side,
placing a little weight on the heel, stretching the hamstrings out on the left part of your leg.
Extend your left hand up to the ceiling.
Look up and see the ceiling.
Hold that for eight count.
We go one, two, three, four, five, six, seven.
Bring the palm down, making sure your right leg is completely straight.
Pushing your pelvis into the floor, counting to eight count.
We go one, two, three, four, five, six, seven, and eight.
Moving around to the opposite side.
Again, making sure when you do the stretches, your knee never goes over the top of the toe.
Making sure all the weight goes into the heel of the floor and holding that leg.
And right palm up, holding that stretch.
Look over the right shoulder and see the ceiling.
One, two, three, four, five, six, seven.
Bring it down.
Give it a nice push up.
We go one, two, three, four, five, six, seven, and eight.
Bringing it back to the center, placing 50% of the weight on both legs,
stretching those legs out, taking the chin over to the left knee if you can.
If you can't, just go as far as you can.
Feel that hamstring stretch.
We count eight count. Everybody with me?
One, two, three, four, five, six, seven, eight.
Moving over to the right side.
Everybody count with me, including you.
And one, two, three, four, five, six, seven, and eight.
Back to the center. Reaching over if you can.
Grab both heels.
If you can't, just go as far as you can.
Place your hands on the floor and chin down and count.
One, two, three, four, five, six, seven, and eight.
Slightly bend the knees, taking the pressure off the hamstrings.
Sliding your toes up and bringing the right leg in, dropping it down to the floor.
Bring the both legs out in front for another hamstring stretch.
You should be getting pretty loose right now.
What I want you to do is pull your right leg in.
Back straight and reach up to the ceiling.
Reach over. Take your hands over.
If you can't touch your toes, just go as far as you can.
Keep the chin up and give it a nice hamstring stretch.
We go one, two, three, four, five, six, seven, eight.
Bring it back up. Hands up. Inhale.
And down again. Exhale.
Count again.
One, two, three, four, five, six, seven, eight.
Good. Switching sides and going to the opposite side.
Pulling the leg in. Place the hands up over the head.
Take it down for a nice exhale.
And give me an eight count. Go.
One, two, three, four, five, six, seven, eight.
Bring it up for inhale.
And down again.
Give me a count.
One, two, three, four, five, six, seven, eight.
Good job.
Bring both legs out in front.
Hands up over the head. Reach over.
Go as far as you can.
If you can touch your toes, go ahead.
If you can't touch your toes, your knees are okay.
Just hold it there. Hold that eight count.
And count.
One, two, three, four, five, six, seven, eight.
Bring it up. Inhale.
And down again.
And count.
One, two, three, four, five, six, seven, eight.
And bring it up.
And drop your hands down to the side.
Take your right leg over the top.
You're going to slightly turn.
Place your hands on the floor so you don't put any pressure on your back.
Pulling the muscle, getting up.
You're going to slide your left leg through.
Slightly bend in front of the side.
Push your body up.
And we walk right into position.
Hope you guys feel pretty good now.
Now we're going to get into those basic punching techniques.
We're going to start with punching.
Then we're going to move right to knee raising.
And we're going to move right to some kicks to help you out.
Okay?
Now, the first basic punch, the most important thing about a punch,
you want to attach your arm to your body.
So when you do workout, you want the whole right side moving
and the whole left side moving.
You never want to be punching like this, just throwing those arms around.
You want to concentrate on tying everything in together.
And you'll see a change. I guarantee you'll see a change.
Anytime you throw a punch, you never want to fully extend the elbow.
Because anytime you fully extend the elbow, you're going to end up injuring yourself.
So you're always going to be two inches from three inches from full extension.
That gives you the contraction. It gives you control of the muscle.
So make sure, never this, always this,
where the arm is flexed and controlled the whole time.
All right?
And remember, you've got to always hold your stomach.
Keep it tight. Keep the ribs up.
Look proud. Stay strong. Got it?
Okay, now, what don't you do first?
Hands are up.
Now, when you're ready to throw a punch,
make sure your elbow never leaves your side.
Keep those arms on the side of the body.
And as you turn your body, you want your body to go in the same direction that you're punching in.
If you're punching with the right, you should be punching over the left shoulder.
If you're punching with the left, you should be punching toward the right shoulder.
Okay? So we're going to start this direction first.
As we start to throw this punch, I want you to turn, look first,
and then we're going to execute the punch by the numbers.
Ready? So we turn to the left, holding that position,
making sure your right leg is bent, squeezing your butt,
side is tight, you're going to push that right arm straight out in front of you,
holding the arm to a point where it's not fully extended,
tightening up the tricep, bicep, gluteus, stomach,
hands up for your guard for protection,
and you pull right back to position.
Okay, it's simple. One more time.
You turn to the left and punch.
And come back.
Let's try that again.
One, and back, and two, and back, and three, and back.
You guys keep moving.
And four, and back.
As you look over and you see Jasmine throw this punch,
look at her hips, she's turning that hip,
pivoting the leg, making sure the leg is pivoted,
making sure the arm is not fully extended,
because if it's fully extended again, you can hurt your elbow,
you can also hurt the shoulder.
One more time.
Right out.
Three, four, five, six, seven, and eight.
Good, back to position.
Now let's go to the other side using the left arm.
Same thing.
Ready, and one, two, three, four, five.
Shelly, take over counting.
Six.
Now as you watch Shelly when she goes to the right shoulder,
she's also pivoting her left heel,
making sure the left heel is going in the same direction
that she's punching in,
tightening up her left gluteus to work her butt and her hamstrings,
and she's tightening those abs up.
Look at them triceps.
Five, six, seven, and eight.
Good.
Now I'm going to show you how to do it a little bit quicker,
a little faster,
put a little more focus behind the technique.
Now you're going to put your hands again,
elbow to the side of the body.
Now watch me first.
In double time, it's going to be a contraction.
You're going to be punching and pulling back.
So visualize you have an imaginary opponent over to the left shoulder,
throw that punch, and come right back to your position, okay?
Let's try it.
Ready, and one, and two, and three, and four, and five.
Shelly, watch Jasmine as she pivots.
She's contracting.
Visualize you have an imaginary opponent here.
Imaginary opponent throwing that punch,
pivoting the hip, squeezing the hamstring,
tightening her abdomen up, staying in control.
And seven, and eight, left side, go.
One, and two, the same thing, identical thing.
There you go.
Four, five, six, seven, eight, and walk it out.
Good job.
Now I'm going to take you into a jab.
What I want you to do is step back with your right leg,
place your hands on your side.
Now when you throw this jab, you're going to put your left hand,
push it straight, directly out in front of you,
bringing it back and holding that position.
But remember, when you go out in front,
you've got to watch that elbow.
Ready?
Do it slow.
Go one, two, three.
Take over, Shelly.
And at the same time you're doing this technique, remember,
squeezing those triceps, squeezing those biceps,
working those deltoids, working the shoulder.
Look at the stomach.
Stomach is always contracted, it's always tight.
The legs are moving.
The back foot is moving.
All right?
One more time.
We go one, and two, and three, and four, and five, and six,
and seven, and eight, and hold.
Now the right cross.
You're going to throw the right cross across the left shoulder,
pivot knee, right hip.
Go one, back, two, back.
Keep your guard up, three, back, four, back, five, back, six,
back, seven, back, eight.
One more.
One, two, three, four, five, six, seven, hold on eight.
Hold on eight.
I want you to hold it here.
Now what I want you to do is reach back with your right hand
and touch your right gluteus and feel that right gluteus get hard.
That's what you want when you're working out.
When I reach over and touch Shelley's gluteus,
look at it, it's tight.
Triceps are tight.
Stomach is tight.
Cabs are tight.
Hamstring is tight.
She's tying every little bit that she can into that one punch
to develop her body.
That's what I want you to do.
Once in a while while you're working out,
reach over and touch the body part and tell it what to do.
Tighten up.
Get strong.
Be strong.
I guarantee you.
Six, six, six.
Okay, guys, bring it up.
All right, now we're going to take that to a double time.
I'll show you how to put the left and the right together.
Step back with the right leg.
Hands are up.
Now we're going to go left and then we're going to go right.
Still easy.
Left, nice and easy.
Right.
There you go.
Left.
Easy, isn't it?
Right.
Back.
Left.
Right.
One more time.
And one, everybody count, two, including you.
Three.
There you go.
Four.
That's it.
Talk to yourself.
Five.
Yes.
Six.
That's right.
Seven.
Yes.
Eight.
Double time.
Go.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six.
Walk it out.
Good job.
You're doing a good job.
That was so easy.
See, I told you.
Tide was very easy to pick up.
These are movements that we do every day.
All I want you to do is concentrate on what we're talking about and I guarantee you, again,
I'm always saying, success.
Be a conqueror.
Now what I'm going to do is I'm going to cover a basic hook, a left hook and a right hook.
You're going to take your right leg, step out, left leg out, pull your hands into your
side.
Remember again, it's very important to tie your hands into both sides of the body.
We're going to punch to the left shoulder first.
When we turn to the left, you're going to use the right side of your body.
So we turn to the left, thumb is facing out toward me, palm is facing down, tightening
up the lats, the gluteus, hamstrings, quadriceps, holding that position and coming right back
to position.
Now we go to the right side, punching with the left, punching out, coming back.
One more time.
Turn to the left and back.
We go right and back.
Again, left and back, right and back.
Now a little bit faster looks like this.
Going to the left first.
I'm going to do it first guys so you guys can follow me a second time.
And we go one, two, three, four, five, six, seven.
Now come on, let's go.
One, two, three, four, five, six, seven, eight.
Again we go one, two, three, four, five, six, seven, Shelley, go.
Now watch this.
Same time you're doing this left hook or right hook, hook it again.
The whole body is in tight.
Stomach first, hips, arms, shoulders, total body.
And remember this guys, you got to always tie your stomach in when you work out.
I'm always going to be on your back about pulling up the rib cage,
holding that stomach and being aware and looking proud at the same time.
All right guys, step it out.
Now we're going to move right into putting all those three punches together.
We're going to put jab, right cross, and a left hook together.
Now you're going to step back with your right leg, place your hands on your side.
Simple technique.
Again we're going to start with the jab first nice and slow.
We go jab, and you're going to turn, right cross, and you go left hook, back to position.
Again we go one, two, three, and back.
A little bit faster we go one, two, three, and back.
Again one, two, three, back jelly.
One, two, look at that stomach again.
I'm always saying stomach.
Remember if your stomach is out of shape then it's going to cause you problems in your back,
it's going to cause you problems in your posture, it's going to cause you problems in every part of your life.
So what I want you to do is concentrate on that stomach.
The more you can stand up tall the prouder you'll be.
So tighten that stomach every time you do something.
Again three, four, again one, two, three, back.
Again we go one, two, three, back.
Last time one, two, three, and back.
Walk it out, good job.
Okay now moving into the uppercut technique.
You're going to open up those legs.
Now what you're going to do is drop 50% of your weight on both sides of the legs,
sitting downwards, putting all the pressure to the inside of the thigh,
underneath at the hamstring and the gluteus.
Put your left hand in front, right hand back to the hip.
Now what we're going to do is take our right hand right into an uppercut.
You're going to push it up to your jaw.
You're going to go up and make a bicep.
Up, make a bicep.
Two, there you go.
No higher than the nose.
Again we go one, and two, and three, Shelley.
Now I'm going to turn to the side and I'm going to show you what you're doing.
I'm going to make sure when you do horse stance your knees never go over the toes.
You want to sit down, really concentrate on your butt and hamstrings.
You want to sit down here with both hands to the hips.
Keep going, Shelley.
Tighten up those biceps.
Other arm goes out.
Look at my abdomen, keeping the rib cage high.
Focusing on the technique.
Eight, one more time.
Go one, tighten up, two, that's it, three, four.
Now I'm going to challenge you now.
Five, put a little bit lower in that horse stance.
There you go.
I want to push you there.
I want to push you.
Come on.
All right, walk it out.
Good job.
Now as we go through the horse stance, did you feel your legs?
That's good if you felt those legs.
All it's telling you is you've got to get those legs in shape.
Your legs are like car tires and you need to take care of them the best way you can.
And this horse stance can help you become more flexible and strong at the same time.
So once in a while when you're around the house, get out on the horse stance.
Hold it for like a couple minutes.
Help me develop those legs and get them strong.
I guarantee you start to feel really good about your body and about yourself.
Now we're going to move over to some kicking techniques.
What I want you to do is open your legs up with the right leg going out, left leg goes forward.
Now place your hands on the hips.
Now you're going to put 80% of the weight on the right leg, leaning over to the right,
making sure the knee doesn't go over the top of the toes.
Now you're going to reach out with your hands towards your right shoulder
and you're going to pull your left knee up and back down to the ground.
One more time.
And we go up, down, up, down, up, down, up, Shelley, go.
One, two, at the same time again.
Concentrate on those legs.
My thing is always the abs.
Tighten up those abs.
Complete workout.
Eight.
One more time.
One, two.
A knee raise is nothing but an extension of a kick.
So if you can get your knee up waist high,
then you already conquered half the battle right there.
Waist high.
Knee waist high.
Contract the stomach.
One more time.
Two.
Good.
Three, four, five, six, seven, and eight.
Now walk it out.
Now that's a side knee raise.
Okay, now what I want to do is show you how to put all these three punches together
into a combination, adding a knee raise to it.
What I want you to do first is go back into your guard, your left guard.
Your right leg goes back.
Bring those hands up into your guard.
Now that should make you feel like you can be strong.
Attach your elbows to the side of your body
so your hands don't fly out when you punch, okay?
Now what we're going to do is start the left jab, right cross, left hook,
then a left knee raise.
We're going to do a left jab, a right cross, a left hook.
Reach up.
Pull the knee down.
Right back to position.
One more time.
Left, right, left, reach, knee, and down.
Let's do that again, Shelly.
One.
Tighten that stomach.
Left hook.
Reach up.
Contracting the stomach.
Going the air out.
One more time.
One, two, three, reaching up.
Pulling the knee up, contracting the stomach, and going right back down.
One more time.
We go one, two, three, and knee.
Yes, one, two, three.
Good, good.
Come on, we go one, two, three, knee.
Again, one, two, three.
A little faster now.
Come on, one, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven, eight.
One, two, three, four, five, six, seven.
Oh, walk it out.
You notice in this tape here, we're not concentrating on both sides, and I don't want to do that right now.
What I want to do is I want to show you all the basic principles on how to execute Tae Bo.
So that's why we're not covering both sides.
So don't worry about what this tape has to offer as far as exercising to get you in shape.
Just worry about the technique and the knowledge that I'm trying to give you, okay?
Now we're going to go into a front knee raise using the right leg.
Place your hands up over the head.
Step back with your right leg.
Heel or foot is always up.
Slightly bend the right leg.
Hands are up.
Now what I want you to do is pull your right leg up and your hands go down.
We go one, touch your toe.
Two, at the same time, contract the stomach.
Go ahead, Shelly.
Three, tighten up.
And again, this is very important, too.
Watch the stationary leg.
The stationary leg should never be fully extended.
Because if it is, it loses balance.
We don't want that.
Making sure that stationary leg is always bent.
Stomach is always held.
Reaching up, contracting the stomach.
One more time.
Come on.
One more set.
Go one, down.
Two, down.
Three, down.
Four, down.
Five, down.
Six, down.
Seven, down.
Eight, walk it out.
Good.
Those two basic techniques can help you with the side kick, the round kick, the back kick,
and any other kicks, okay?
Now we're right into your basic roundhouse kick.
You're going to lean over to the side.
80% of the weight goes to the right.
Place your right hand on your right side.
Left hand comes up for guidance.
Take your elbow, pull it into your left side.
Lean over.
Now toes barely touching the floor.
What you're going to do is you're going to pick your left knee up.
Hold that position.
You're going to extend your leg out.
You're going to bring it back, and you're going to put it down.
One more time.
You're going to lift it up, extend it out, bring it back, and down.
I'm going to talk to you one more time.
Leg up, put it out, and back, and hold.
Now, if you can't get your leg up that high, that's okay, because you can do the same thing
going to the knee, but you've got to have that focus.
Again, placing the right hand on the hip, left hand up.
Now you bring the knee up, and take it to the knee.
Out, bring it back, and down.
One more time, and up, and out, and back, and down.
Walk it out.
Now, that's the basic roundhouse kick.
Now, if you ever really have a problem about balance,
let me show you an easy way to do this, too.
Can I get that chair over here, Shelley?
Now, this is for everybody.
You can do this.
It doesn't matter who you are.
Now, what I'm going to show you, I'm going to have Shelley walk up to the chair for balance.
You don't want to use the chair to rely on, but it's going to help you out.
It's going to help you get to the point where you can do it without holding on.
Now, you do the same principle.
Place the hand on top of the chair, picking the knee up.
You want to extend the leg out.
Now, watch this.
See, if the leg is fully extended, what's going to happen?
You're going to mess up that knee.
Outside of that, you lose control of the thigh.
What I want you to do is you want to hold it, tightening up the thigh,
tightening up the hamstring, tightening up the gluteus.
You know what else?
There that stomach is again.
I'm always at you about the stomach.
The stomach is always tight.
So you're going to bring it back and down.
One more time.
You pick it up, put it out, bring it back and down.
Pick it up, put it out, back.
One more time.
Up, out, back, and hold.
Now, once you start to get a little more comfortable, put your index finger on there.
There you go.
Now, you're going to pick the leg up the same way.
You're going to put it out, bring it back, and down.
One more time.
Bring it up, put it out, bring it back, and down.
Okay?
That's the principle on how to get your balance.
Give you confidence.
That will teach you.
And the more you do that, the better you'll get.
I'm going to take it into double time so you guys can get a chance to see what it's like.
All right?
But not too fast, but fast enough where you can feel it burn in the side, in the stomach,
and remember the saddlebags that you always have, you complain about inside your legs?
This is an exercise that's going to really help you.
You're going to feel it.
I'm telling you.
Now, what are we going to do?
We're going to place the weight 80% here, hands back up here.
Place your left hand up, right hand to the hip.
Now, when I say double time, you either go to the waist, go to where your limit is.
Five, six, seven, eight.
We go one, two, three, four, five, six, seven.
Three more sets.
One.
I want you to feel this.
Three, four, five, six, seven, eight.
Two more.
Come on.
Yes.
Come on.
Yes.
Come on.
Go.
Come on.
Three, four, five, six, seven.
Walk it out.
Good job, guys.
Good job.
Now, again, this is a good idea.
This is a good principle that can help you with that kick.
Visualize this.
As you step to the right, place the weight on the right leg, place the hand up.
Make believe you have a cup of water on your hip, a cup of water on your knee,
a cup of water on your ankle.
You want to keep the knee and foot always at the same level.
You know why?
After a minute again, I'm always talking about abs, keeping those abs tight.
Always remind you, you've got to focus on the total workout, not just one body part.
The total workout.
So, again, as you place your hands up, hand on the hip, think of lifting up those three cups of water.
Lift it up, and we go one, two, three, four, five, six, seven, eight.
See what I'm talking about?
You should be feeling it in the body parts that you want to feel it in.
All right, now I'm going to take you right into another kick.
You're going to open up your legs.
You're going to step out here, bounce yourself, drop your weight down.
Now, place your left hand up in front, right hand here.
Now, you've got your hands in the guard.
How do you feel?
I bet you feel strong.
I'm going to turn to you.
Now, watch me.
If I put my hands up, I'm in a fighting guard.
I feel like I can protect myself now.
Do you feel like you can protect yourself?
I bet you do.
That's good.
That's what I want you to feel.
Now, you're like this.
Hands up, looking in the same direction that you're kicking in.
You step up, bring it up, put it out, bring it back, step down, and hold.
Let's try it again.
Shelley?
Step and up.
That's it.
And out.
Good.
Bring it back.
Set it down, step back.
One more time.
Step up, hold it right there.
Hold it right there.
Again, you see what she just did?
She stepped up.
What did she do?
She placed 80% of the weight on that right leg.
I can lift this up so the toe is barely touching.
Now, what's she going to do?
She's going to contract her hamstring, contract her stomach to pull that knee up.
There you go.
Pushing the heel out, bringing it back, placing the foot down on the floor,
take that leg, and recovering right back to original position.
That's a basic, simple side kick.
Easy to pick up, easy to learn.
You're going to feel all the body parts that I want you to feel.
Okay?
That's a basic side kick.
Okay, guys, walk it out.
You walk it out.
Give your legs a chance to recover.
If you need to get some water, go ahead and do that.
Get some water.
Come on back, because I'm going to be here waiting for you.
Okay?
Now, I want to show you what a side kick looks like in double time.
Now, you're going to open those legs up, and your hands are out in front.
Again, what are you doing?
You're standing strong, being strong.
You're in your guard.
You know you can protect yourself at the same time.
Now, we're going to the left.
Visualize you have an imaginary opponent coming at you.
You're going to go to the stomach.
Ready?
Let's go.
You're going to go kick, down, kick, down, kick, down, kick.
One more time.
Come on, we go eight, one, seven, one, six, yes, five, four, one, three, two.
Give me a little ki out here, guys.
That's it.
Walk it out.
Good job.
Ki is to catch your opponent off guard.
Elements of surprise.
Okay?
Helps you breathe better, helps you relax, not stand too tense.
Okay, now we're moving to a combination kicking technique.
We're going to turn to the side.
Okay?
Hands are up in front.
We're going to do a basic front snap kick, then a basic back kick.
So you want to slightly bend those knees, place your hand up, tighten up your stomach.
You're going to pick your left leg up, put it out, bring it back, set it down, lean over,
placing all the weight into the hamstrings, holding your hands here,
looking over the right shoulder, putting the leg up, picking the knee up,
extend the leg back, and bring it up and down.
Walk it out.
Now I'm going to show you how to use this kick and take advantage of this kick by using the chair.
Shirley, can you give me that chair again?
Now, as we do this technique, again, this technique takes focus and control.
Now, what I want to show you, if you've got a chair, take the back of it,
place your hand on the back of the chair, slightly bend the knees,
put your hands up in front for your guidance.
These are your guidance, your hands.
You're going to kick between those elbows with the front kick.
I'm going to have mine on the chair.
Keep the left hand up in front, pick your left knee up, attaching it to the abdominal.
Maybe leave you have a cup of water in the knee.
Place the leg on in front, squeezing the thigh.
Bring the back down, set it on the floor, leaning over, looking over the right shoulder,
picking up your right knee, extending it straight behind you,
tightening up your hamstrings and your gluteus, bringing it back,
bring it down on the floor, now watch, as you stand up, as you stand up,
again, here goes that stomach again, lift it up with the stomach, there you go.
And you extend it out, bring it back, put it down, lean over, put it out,
look over that shoulder, make sure you look over the shoulder, bring it back down,
bring it up, and as you stand up, you're going to execute that kick.
Now we're going to make it a little bit faster.
You can still hold on to the chair, keeping your body upright,
lifting the knee up, give me a front kick and a back kick.
We're going one, two, three, four, five, six, seven, eight,
we go one, two, three, four, five, six, jelly.
Now at the same time you're doing this, make sure you look over that shoulder
so you don't kick anything.
That's why it takes focus to do Tae Bo.
Again, holding on to the chair, letting the chair help guide you through the technique.
Now once you start to get comfortable, put a fingertip on the chair.
See I got my finger there, doing the same technique.
Two more times, Shelley.
One, two, see the finger.
See?
And walk it out, good job.
Okay, now that's the front kick, back kick.
You kick the chair, put it back.
Now we're going to move into the footwork, legs going up, coming back in.
So we go one, two, three, place the hands on the hips, four, back, five, back.
Again, we go one, two, three, four, five, six, hands to the left.
We go jab, jab, jab, jab, five, six, seven, right side, go.
One, two, three, four, five, six, seven, and walk it out.
Good job.
That's going to help guide you through all the punches and all the kicking techniques
that we need to do when we go through the rest of those tapes.
Okay, now I'm going to take you to a cool down right now.
I'm going to show you how we're going to cool your body down nice and easy.
What I want you to do is spread your legs shoulder width apart,
pull both hands in to your waist.
Take your left hand, push it down, bring it up like you're scooping up some air.
Bring it back to the ear, push it out, bring it in.
The right hand follows, you bring it up, pull it back to the ears, push it out,
bring it back, now both hands go down.
Bring it back into the ears, push both hands out, pull it back.
Left hand goes down, no tension whatsoever is on the arm.
Take it out to the left side, point your fingers down, fingers up,
flip the wrist over, bring it back to the center, pull it in.
The opposite hand goes down, bring it up, out to the right, fingers down,
bring it up, flip it over, bring it back.
Now both hands go down, bring it up, out to the side, fingers down,
fingers up, flip it around, bring it back, pull.
Now you're going to turn to your left, pushing all the way here, pivoting on the heel,
pushing it down, relaxing the body, bring it in, creating your own little circle,
rocking back, you do that twice, loosening up the body.
Now pushing it all the way around to the opposite side, pushing down, exhaling,
blowing the air out as the hands go in, yes, and blowing out.
Pushing it back to the center, pulling your left hand on top, right hand on the bottom,
pulling both hands into the waist, step in, step back with your right leg,
left leg slides in, push your palms down, bring them up into like an umbrella
over the top of your head, bring it straight down, bring it in, flip the hands over,
put it into your waist, drop down, scooping some air up and up over the top,
take it straight out, take it over to the left, nice stretch, back over to the right,
and bring it back, bring it back over the head, pull the hands in, bow.
That's how you start off.
But I want to say one thing, remember this, your elbow, your knee, never fully extended.
Always concentrate on controlling those body parts, and when you do that,
I guarantee you, you're stepping closer to your goal.
God bless you. I'll see you later. Bye-bye.
Applause