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Look for these uplifting new CDs from New Spirit Music.
Now available at your local retailer, Inspirational and David Dawson.
Selections of both are featured on this video.
These all-new gospel tunes are sure to lift your spirit.
They always said, when you win your first title, you're going to change the world.
They always said, when you win your first title, you're going to change your head,
you're going to get big.
I didn't even think about what I won.
I think about how to better myself as a person and then as I started to do that, I started
to search for what is the right way to be.
You're searching in life and you go through trials and tribulations because you're searching.
You want to know what is right, what is wrong.
So you're going to do things that you don't wish you wouldn't have done, you're going
to do things that you wish you had have done, you know.
I couldn't find what was the settlement of what I was searching for.
Even though I won seven titles, I still wasn't happy as a person.
Even though I felt like I was one of the best athletes in the world, I still wasn't happy
as a person until one day I found Jesus Christ.
And that's when I said, you know what, now I know what I'm searching for.
I know how I want to live my life.
I know how I want to serve God.
When I found out how to love more and what the end result was to loving people, that's
when everything else came to a halt.
Then all of a sudden, I started to see what my purpose was.
I'm supposed to help people.
Hey, what's up, what's up, what's up, y'all, what's up, brother, how y'all doing?
Hope y'all feeling good, what's up, girl?
What's up, all right?
Let's get busy, y'all, let's get busy.
Hi, I'm Billy Vance, coming to you guys with a brand new basic tableau workout.
Are you guys ready to shine today?
Not get down, but are you ready to shine?
Are y'all ready to shine?
All right, let's start walking it out, guys.
Start walking it out, get right into a nice pace.
I want to stretch you out first.
Make sure we don't pull any muscles.
Warm the body up nice.
Get right into a basic tableau workout.
Let's start walking.
Two, three, four, five, six, seven, and eight.
Now step one, two, come on, we go three, four, five, six, seven, and eight.
Now step up, one, two, three, four, five, six, seven, eight.
Put your hands on the hips, turn the hips.
Hands on the hips, four, remember, all the pivoting that we're doing,
we're going to work on the hips, work on your stomach,
work on the whole lower part of the body, that's it.
Come on, now reach, reach left, reach right, there you go.
Reach out, come on, reach, six, seven.
Now half circle right, bring your hands up, tap the toe, four, five, six, seven.
Hold left, doing high circle, one, two, three, four, five, six, seven, circle.
Go, one, two, three, four, five, six, seven, and eight.
Now circle, going to the back, come on, three, four, that's it.
Circle, that's it, reverse it, one, two, three, four, five, six, seven,
reach left, hold it, way over, all the way through silly, three, four, five, six, seven.
Now both hands go out, push your right heel into the floor, get down, turn up,
and hold, hold, one, two, three, four, five, six, seven, eight.
One more, four, three, four, five, six, seven.
Now hold right, right, left palm goes up over the head.
Now count it out, we go one, two, three, four, five, six, seven.
Now drop your palms down, push your left heel into the floor, get down, count it.
Drop the hands down, we go one, two, three, four, five, six, seven.
Now suddenly, come on, three, four, five, six, seven, and reach.
Go one, two, cross, cross, five, that's it, cross, that's it.
Come on, again, cross, two, three, four, cross, five,
seven, hands up, down, all the way up, all the way up, come on,
four, okay, nice squat, five, six, that's it, cross the body, now slide right,
put your hands up in a speed band, in a circle, as you go down, go down, give me nice hamstring
stretch, now take it back up, nice and slow, take it down, one, two, three, four, one more,
four,
reach over, grab your toe, hold the air coming out, six, seven, one more set of these, go.
One, two, three, four, five, six, seven, now slide the right leg straight back,
push your pelvis into the floor, let's count, and one, two, three, four, five, six,
seven, rotate, back and up to zilly, two, come on, four, five, six, seven, and bring it back down,
slide over to the other side, pull the hips in, hands are up, be back, now take it down nice and easy,
back up, take it back down,
and one, take it back up, take it back down, now grab the toe, count, come on, count it,
four, count, one more set of eight, let's go, two, three, four, five, six, seven, now step out,
push your pelvis down, two, bring, watch your toes on the top of the knees,
knees on top of toes, guys, watch your knees on top, there we go, now push the right palm up to
the ceiling, count it, straighten that left leg out, bring it down, get back to the center,
reach over, grab the back of the ankles, two, three, four, five, six, seven, now take your right elbow
facing on the floor, get your palm on the floor, look up and see the ceiling you're hanging,
left hand up, count it, one, two, three, four, five, six, seven, and eight, good job, take the
left elbow, place it down on the ground, place your right palm up, look up and see the ceiling,
count it out, count it, three, four, five, six, seven, and bring it back down, both elbows down,
take your chin, put it right on top of the knuckles, count, two, three, four, five, six,
seven, and eight, place the palms down, bring it up, four, five, six, seven, good job, walk it out,
good job, you should be pretty loose, now I'm hearing the guys throughout the whole time,
the whole basic workout, guys, remember your hands, always keep your hands eye level,
tighten your stomach the whole time, and remember when you kick, watch the extension of your leg,
all right, here we go, let's walk it out, one, two, three, four, five, six, a step touch to the
right, knee up, step back down, touch, bring your knee up to your chest, that's it, now move those
hands toward the ceiling, let's go, that's it, two, three, four, keep moving, that's right,
lift your knees up guys, you can't make a fist, let's go, one, knees up, no kicking, just knees up,
okay, there you go, that's it, that's it, that's it, one more step, now put your hands up, here we go,
one, two, that's it, knee up, three, there you go, let's go, knees up guys, come on,
now good energy, good energy, one, two, three, four, five, six, seven, now put your hands on the hip,
put your hands on the hip, now step and turn left, back to the center, step and turn left,
hands on the hip, one, two, three, four, let's go, that's it, now give me a front kick center,
give me a front kick here, now give me a front kick to the wall, that's it, front kick center,
keep the hands on the hip, the only thing we're working right now is the leg, that's it, six,
let's go, seven, that's it, a nice front kick, every once in a while, do a knee raise here,
do a knee raise here, and then go back to front kick, three, there you go, four, that's it, five,
knees up, six, let's go, seven, now go to the right side, change sides, and knee up, now turn here,
that's it, now go back center, three, knee up, on your knees, four, no kick, just the knee up, five,
that's it, six, knees are up, seven, that's it, eight, now add a front kick here, one, front kick
to the wall, two, that's it, hands are up, three, hands are up, four, that's it, five, let go, six,
come on, seven, that's it, eight, one more step, come on, one, guys, four, two, that's it, you can
see what's going on, you guys, four, guys, keep your ears open, there you go, five, I'm gonna change
up, six, let's go, seven, come on, eight, now stay frontward, one, alternate those legs, two, alternate
those legs, step, step, keep the hands up, that's it, come on, guys, keep the hands are up, let's go,
seven, keep moving, eight, last set of eight, keep those hands up, two, that's it, three, come on,
four, that's it, kind of, five, pick the legs up, keep the energy going, that's it, seven, come on, guys,
eight, now back to the left step, one, let's jam, come on, three, four, remember always keep the
hands eye level, on the toes, and twist, you don't have to bounce, you don't have to bounce,
make sure you're twisting those hips, come on, twist the hip, twist the hip, that's it, come on,
keep moving, there you go, come on, twist, there you go, loosen your jab up, loosen it up a little bit,
watch, keep it loose, keep it loose, that's better, don't stiff, run a stiff jab, loosen it up, there
you go, let's go, come on, guys, let's go, push it, loosen up, come on, yes, now corner, corner, one,
two, three, four, come on, loosen that jab up, guys, loosen the jab up, stay with left jab,
left jab, we'll need left arm, left arm, left arm, that's it, come on, one, left jab, that's it,
three, keep the jab eye level, keep the jab eye level, come on, last set of eight, let's go, one,
come on, two, working, three, four, five, six, ready, double time, one, two, three, four, three,
one, four, come on, one, working, two, three, four, one, two, three, four, let's go, that's it,
one more, guys, one, working, two, come on, three, working, four, five, six, seven,
hold speed back left, one, double speed back, now take the right leg across, left leg,
right leg across, that's it, come on, remember not to bounce, don't bounce, keep those legs solid,
keep the legs solid, come on, here we go, one, two, three, four, nice workout, come on,
keep working, come on, better legs, let's go, one, two, working, three, four, come on, working,
now your right leg, go back and forth, now left leg, go out, that's it, don't bounce here,
keep the stomach tight, arms up, work your shoulders, let's go, one, two, three, four,
come on, don't bounce guys, don't bounce here, keep that leg solid, stomach tight, come on,
two, working, three, four, now you're gonna go front, your left leg across the body,
now cross the body, give me speed, come on, one, two, inside out, inside out, left cross, let's work,
come on, don't bounce, don't bounce, let's go, there you go, now don't bounce, keep one level,
stay one level, chin up, chin up, come on, let's go, hands are up, come on, that's it, let's go,
cross body, across body, there you go, come on, cross body, that's it, there you go,
drop your shoulder, drop your shoulder, drop your shoulder, drop your shoulder, there you go,
drop your shoulder, relax, stop, stop, stop, relax, there you go, no, stop that, there you go,
there you go, that's it, come on, work it, let's go, work it, okay, bring right jab, right jab,
cross the body, remember guys, relax those shoulders, start to feel tension in your shoulders,
drop your arms, still keep the rhythm of the footwork, there you go, come on, arms up,
come on, let's go, right here, that's it, now you should hit the pivot,
pivot the pivot foot, there you go, there you go, come on, work it, push it, work it,
come on, work it, now cross body, go, one, two, three, four, five, six, come on, good energy,
good energy, come on, work it, work it, good jab, good jab, keep those elbows down,
one here, one direction, one direction where you'll punch, there you go, right to my hand,
every time my hand, there you go, let's go guys, one, two, three, four, that's it,
now double time, one, two, three, you gotta follow those arms, feet first and arms follow the feet,
that's it, one, two, three, four, feet first, arms follow the feet, walk it out, good job,
remember, guys keep on moving, remember guys, anytime you're punching, the feet have to go first
and your arms have to follow, see this, punch your feet first and arms follow, all right, step across,
now give me a hook, we go, one, two, three, four, pivot your feet, that's it,
one, two, three, four, there you go, come on, let's go, let's go, one, two, three, four, five,
turn your hips, turn your hips, turn your hips, pivot your hips, one, two, three, four, my hand,
that's it, come on, my hands, my hands, that's it, come on, my hands, work it, that's it, come on,
that's it, turn those hips, turn, that's it, turn your hips, that's it, good job, come on guys,
work it, work it, come on, work it, come on, all right, take it right to the other side, one more time,
pivot, start to dig into that other side, pivot your hips guys, pivot those hips, tighten your stomach up
and remember, if you need to get some water, go ahead and do that, I'm going to mention throughout
the whole workout, every workout we have, I always tell you, you stay safe, take your time and pace
yourself, good focus, grab a bottle of water, come on, walk it out, hands up, here we go, hands up,
let's go, touch your toes, pull your knee up as high as you can, any time you get those knees up,
you're working those abs, try to get those knees up as high as you can, knees up, that's it, come on,
that's it guys, let's go,
that's it, get in the groove, that's it, that's it, that's it, that's it, now you're in rhythm,
count it out, let me hear you count, that's it, good, there you go, keep that rhythm, come on,
keep the rhythm, that's it guys, let's go, keep the rhythm, come on, good focus, come on,
that's it, bring it down, now bring the hips up, palm up to the ceiling, right palm up to the ceiling,
now you go circle, one, bring it right into the body, circle, wax on, wax off, wax on, wax off,
there you go, nice circle, come on now, come on, count out, one, two, three, four, five, six, seven,
and hold, we go, one, two, circle, three, four, that's it, circle, that's it, nice strong circle,
tighten those abs up, one, two, tighten your abs up guys, tighten those abs up,
now bend the knees, bend the knees a little more, bend the knees, come on, two, three, four,
there you go, big circle, one, two, circle, three, four, circle, circle, circle, okay,
walk it out Shelly, come on front, now watch what we're doing, watch what we're doing now,
keep moving, keep moving those legs, watch, hands are up, now watch, I'm getting ready to attack her
with my hands, one, lock it, see this, I'm trying to reach out, now a little faster, go, see that,
that's what you're doing, that's what you're protecting yourself the whole time, somebody
try to reach out and grab it, you're protecting yourself with slap blocks, everybody got that,
here we go, five, six, seven, now give me knee raise, knee raise, I'm hitting the hips,
side kick to the side, knee raise, pivot your hips, four, that's it, five, turn your hips,
six, that's it, seven, turn your hips, eight, one more, one, pivot your hips, two, that's it,
three, turn it in, four, let's go, five, two, three, four, pivot your hips, turn your hips,
got to turn those hips, tighten your stomach, that's it, one, two, pivot your hips guys,
that's it, watch the dip for your knee, don't dip your knee, don't dip that knee, there you go,
one, two, that's it, watch the dip for the knee, watch your stanchion, watch me, look at the knee,
that's it, turn the hips, two, that's it, three, turn the hips, four, nice kick, come on, that's it,
one more set guys, come on, two, work it, three, four, work it, work it, good job, walk it out,
all right, way to work, okay, hands are up, okay, now you're gonna pivot to the side, hands up,
go knee up, turn your hips, two, that's it, three, turn your hips, four, nice and easy, five, pivot
your hips, six, come on, seven, come on, eight, let's rock it, one, two, three, four, five,
later on I'm gonna tell you guys, I'm gonna tell you something later on, keep me in mind in order,
at the end of the work I'm gonna tell you something, keep going, let's go, work it,
let's go, come on, two, push it, now give me a flex foot on the kick, a flex foot on the kick,
that's it, let's go, let's put on the kick, watch your balance guys, stay in control of your
technique, watch your balance, the whole time, that's it, turn your hip, one, that's it, two,
come on, three, four, let's go, work it, one more time, one, two, three, four, that's it,
six, seven, good job, walk it out, all right, way to work, good job, feeling strong, be strong,
there you go, now give me a jump and a jab to roundhouse kick, one, two, roundhouse kick, back,
that's it, come on, one, two, three, four, good technique, good focus on your technique,
let's go, one, two, come on, three, four, remember if you don't want to jump, you don't have to jump,
kick, you don't have to jump, you don't have to jump, there you go, come on, and I feel great,
good job, one, two, good job, come on guys, I just feel so good, y'all, let's go, come on,
let's go guys, go, one, two, come on, three, four, come on, that's it, let's go, one, two,
one, two, three, four, let's go, work it, work it, okay, walk it out, good job, I gotta tell y'all
right now, I can't tell you now, I can't tell you, I can't tell you right now, guys, I feel so good,
my spirit is starting to me guys, my spirit's starting to me, oh I just thank God, but I feel
so good right now, I just feel like I've been renewed y'all, my spirit feels good, how y'all
feel, y'all feel good, man, aw man, something just came over me, I just feel so good, I just feel like
I just started working out, I feel like a baby now, keep moving, come on y'all, I got some life,
feel good, aw man, I feel like I just feel so good, something's different, I feel good,
all right, all I can do is I thank God, what's going on, here we go, dang your toes,
all right, bring it up, one, come on, two, three, four, work it, work it, come on,
let's go, work it, dig into it, dig in, that's it, that's it, good, come on,
come on, let's go, work it, that's it, come on, that's so good, come on, that's it, work it,
come on, that's it, work it, work it, come on, remember keep the elbows down, those elbows down,
there you go, that's it, that's it, come on, keep the back straight, the back straight, seven,
let's go, one, that's it, two, three, four, work it, work it, work it,
that's it, and one, work it, two, come on, three, work it, four, work it, come on, work it, now
double time, go, one, full range of motion, remember what I said last time, make a full
range of motion baby, full range of motion guys, full range of motion, come on guys, full range
of motion, three, four, full range of motion, come on, full range of motion, good job, walk it out, good job,
hands are up, now I want to squat, squat, come here front kick, one, two, nice and easy, three, watch your
knees over the top of your toes, four, watch your knees over the top of your toes, that's it, stomach
strong, back up, shoulders up to the ceiling, let's go, one, hands are up, two, let's go,
three, let's go, four, chin up guys, chin up, five, chin up, six, chin up, seven, come on,
eight, one more set, one, let's go, two, let's go, three, chin up, four, let's go, five, chin up,
six, chin up, seven, come on, eight, and hold it, hold it up there, hold it up,
hold it up, hold it up, stomach tight, stomach tight, flex the thighs, come on Margie, keep it up,
tighten up, tighten up, bend the knee, bend the knee, and drop it down, all right, good job,
all right, okay, we're getting ready to go into a cool down, but before we go into a cool down,
I want to work with some strengthening techniques for your stomach and also for your quads,
pick your hands up like here, tighten up your abdomen, lean over to your right, pick your left
leg up, put all the way on the right side, extend your leg out to the side, now this time fully
extend the leg, flex those thighs, point your toes, hold the right ear, tighten up those abs,
hold it right there, two, three, now I'm gonna start to tell you, lift the leg up, lift the leg
up, lift it up with your abs, now lift the leg up, come on, one, two, count it out, three, count it,
four, shoulders up, five, shoulders up, six, seven, eight, one more, one, squeeze, two, that's it,
three, come on, four, five, six, seven, good job, all right, bring your hands up, here we go,
now lift the other leg up, ready, lean over to your left, pick the knee up,
point the toes, tighten those thighs up, squeeze those thighs, hands up, now lift, one, two, lift it,
three, lift it, four, hands are up, five, balance, balance, come on, seven, balance, eight, I might
walk around every once in a while, push you guys, don't fall down, don't fall, don't fall, don't fall,
come on, hold tight in the balance, eight, don't fall, come on, don't fall, don't fall, hold the
balance, don't fall, five, that's it, don't fall, hold that balance, seven, good job, bring it down,
way to work, all right, okay, bring the hands in, chest up, push your palm straight down,
bring hands up, out to the side, fingers go down, fingers go up, turn it in, pull the back hand,
pull the other one back in, one more time, down, left, bring the palm up, pull it in,
right, take it straight down, bring it around, pull it in, both hands down, take the hands up,
and behind the ears, expand your rib cage, a nice stretch, pull it in, one more time, straight down,
straight in, pull it out, now pick up your left leg, your left leg goes up, reach over and grab
your calf, extend it out for a nice stretch, hold it right there, hold your balance, we go one, two,
three, four, five, six, seven, bend the knee, now the other leg, pick your leg up, stretch it out,
can't go that high, just go as high as you can, and hold it there, count it, that's it, that's good,
and bring it down, now pivot to your left, push your hips to the right, bend the knee, pull your
toes back to you, reach over and grab your toes, give me an eight count, go, five, six, seven,
and eight, bring it up, pivot to the other side, pull your toes back towards you, reach over,
count it out, and one, two, three, four, five, six, seven, and eight, round your back, bring it up,
nice and slow, pivot over, reach over and grab your left leg behind you, maybe not place your
right hand on your stomach, and hold it there, pull it to you, one, two, count it, three, come on,
four, five, shoulders up to the ceiling, seven, eight, good job, down low, reach over and grab
the opposite leg, pull it up, keep the knee down, shoulders up to the ceiling, bend the supporting
leg, count it out, and one, two, three, four, five, six, seven, eight, okay, both legs up, both
legs up, I'm doing good, I'm not kidding, I'm not kidding, that's okay, I'm not kidding, okay,
reach over, grab your right with your left wrist, grab, take it over to the right, bend the knees,
hold the stretch, you go one, two, three, four, stretch it, five, six, seven, eight, good job,
take the other side, two, three, four, five, six, seven, and eight, reach over and grab the palm,
take the bicep right, your right bicep to your right ear, pull it over, one,
come on, five, six, seven, eight, other side, down and out, two, three, four, five, six, seven,
good, bring your hands in, push it down one more time,
bring it back, take a bow, all right, now guys I want to tell you something,
hold on, I want you to say this for one week guys, you'll be working out with me for one week,
two weeks, three weeks, whatever, I want you to say this every day you get up, every day you get up,
every day I get up above ground as a blessed state, and also say this, the words that proceed on my
mouth will always be positive to my life and somebody else's life, say that again, everybody,
the words that proceed out of my mouth will be very positive to my life and everybody else's life
around me, all right, I want you guys to keep up the good work guys, remember to say that,
that's what's gonna make you successful, remember that's how everything started by words,
words that come out of your mouth can make you be the best you can be,
so remember have a blessed day, God bless you, I love you, see you later, yeah!
That was one thing that always stayed with me, you know, watched my mother, my mother was a
Christian, you know, my father was a Christian, and I've always been in church all my life,
I believe God comes first, I put God before anything, I put Jesus Christ before I do anything,
I believe if I can, everything that I do has to exalt his name, if it doesn't exalt his name,
I'm not doing it, if it doesn't line up with what the Bible says, I'm not doing it, and I believe
that the Bible was a way of life, I want to be a person who reaches out and touches people's
lives and change people, that's my dream, that's always been a dream of mine,
is to reach out and touch lives, be like Jesus Christ.
Hi I'm Billy Blanks, today I'm here to give you the viewer a chance to get into Tybo,
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? 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 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.
Now we're going to take a deep squat. Stretch those legs out. We go 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 literal weight on the heel, stretching the hamstrings out in 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 an 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. 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 me 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,
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're putting pressure on your back,
pulling the muscle getting up. You're going to slide your left leg through,
slightly bending front and side, pushing 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 work out, 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
it the whole time, all right? And remember, you 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, and 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 hip. She turned that
hip, pivoting the leg, making sure the leg is pivot, 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, and 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,
and 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 gotta watch that elbow. Ready? Do it slow. One, two, three. Take over, Shelly.
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, pivoting right hip. Go one, back, two, back. Keeping a 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 there. 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 Shelly's gluteus,
look at it. It's tight. Triceps are tight. Stomach is tight. Calves 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 to show you how to put
the left and the right together. Step back with the right leg. Hands are up. Now you're going to go
left and then you're going 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. You're picking it up real easy. See, I told you. Tight 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. And as you 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 will 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. Shelly, go. Now watch this.
Same time you're doing this left hook or right hook. Again, the whole body is in tight. Stomach
first, hips, arms, shoulders, total body. And remember this, guys, you can 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. And 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 faster. We go one, two,
three, and back. Again, one, two, three, back. Shelly, 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'll cause you problems in your posture, it'll cause you problems
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
the 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, Shelly. 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 a
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. Hands to the hips. Keep going, Shelly. Tighten up
those biceps. Other arm goes out. Look at my abdomen. Keeping the rib cage high. Focusing on
the technique. One more time. You 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 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 the ground. One more time. And we go up, down, up, down, up,
down, up. Shelly, go. One, two, at the same time again. Concentrate on those legs.
My thing is always the abs. Tighten up those abs. Complete workout. One more time.
One, two. A knee raise is nothing but an extension of a kick. So if you 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,
right, left, reach, knee, and down. Let's do that again, Shelly. One, two, tighten that stomach,
left hook, reach up, contracting the stomach, blowing 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. 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, retract 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, you'll lose balance. We don't want that. Making sure that stationary
leg is always bent. Stomach is always healed. Reaching up, retracting 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. Now, those two basic techniques can help you with the side
kick, the round kick, the back kick, and any other kicks. Okay, now we move 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 got to have that focus. Again, placing
the right hand on the hip. Left hand up. Now, you bring the knee up. Now, 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 there, Shelly? Now, this is for everybody.
Anybody can do this. It doesn't matter who you are. Now, what I'm going to show you. I'm going to have
Shelly 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? Did 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'll teach
you. And the more you do that, the better you'll get. Now, 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 it away 80% here,
hands back up here, place your left hand up, right hand to the hip. Now, when I say double time,
you can 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 me again. I'm always talking about abs. Keeping those abs tight. Always remind you,
you 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?
And 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 got your hands in a 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, Shelly. That's it. Good. 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 percent 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 can 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 point coming at you. You're going to
go to the stomach. Ready? Let's go. We go kick, down, kick, down, kick, down, kick. One more time.
Come on. We go eight. Come on. Seven. Come on. Six. Yes. Five. Four. Come on. 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.
Element 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, and 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.
Shelley, can you give me that chair again? Now, as we do this technique, again, these techniques
take 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 want 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 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 a 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
Shelly, go one, two, see the finger, see, and walk it out, good job. Okay, now that's the front kick,
back kick. 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. We don't want you to just stretch
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, 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, taking it over to the left,
a 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, we're stepping closer to your goal. God bless you,
I'll see you later. Bye-bye.