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now we're into the main body of our exercise program
here's where we emphasize strength balance and aerobics
remember during the aerobics portion that you want to work out
at a moderate or somewhat strong pace there will be three choices of how you want to
do each exercise
so it's your choice just go with it and have some fun
all right let's start by marching
get those knees really high
get those arms really high
remember if it is difficult to lift your legs
just like Adrian in the purple you can swing those arms
good
keep marching nice and high that's it
good get ready to tap your heels and bend those elbows
ready here we go and tap
good pump those elbows
all right! nice work
good keep it going keep breathing that's it
good get ready for some hamstring curls
and curl
good you're pinching those shoulder blades together at the back staying nice
and tall and just bring that heel back as far as you can
if you're finding the pace for the transitions between
each exercise too fast don't worry it will get easier with practice that's it
good
get ready for our next exercise wer're gonna kick and punch
get ready and punch punch punch
good kick that heel out far in front of you
that's it keep moving
alright kick and punch
kick and punch good work
alrighty get ready for the last one
those jumping jacks here we go
reaching those arms nice and wide and high kicking your legs out to the side
the best you can nice work
wide jump jump good job
that's it keep going keep breathing that's it
almost there keep it going
alright get ready to bring it back down
to a nice slow march good work everybody now we're on to the strengthening part
for the hip and thigh builder
level A will practice squats from standing Level B will stand up and sit down on the
chair
and C will practice lifting off from the chair get ready
go stand up good
and sit down slowly to make lifting off your chair easier
come close to the edge of your seat and place your feet well underneath your
chair everybody keep your back straight and bring your
shoulders over your feet as you lift off and up and sit down
level a squat and pretend to sit in a chair but don't actually sit down
stand up
good bring it down with control
and for Level C if lifting your hips like this is difficult practice reaching forward
as far as you safely can and feel your thigh muscles get active
for B and C you can use your hands to help as needed
by pushing on your chair or on your thighs good
lift up try to keep equal weight on both feet
and lower with control good job everybody
lift up
and lower back down nice work
for the next exercise level a and b will stand behind a chair
and c will be seated lift your leg to the side as high as you can
or if seated like level c is keep your feet together and separate your knees as
wide as possible
you can use your hands if you need to move out
move in for A&B switch to the other leg lift
up and out if it's difficult to lift your leg out or to keep the knee straight
it's still beneficial to slide the leg out to the side like b in yellow is doing
good job
stay in your positions for the next exercise heel and toe raises
whether you're sitting or standing press up onto your toes raising your heels as high
as you can
then rock back to your heels and lift your toes
as high as you can if you're using a chair to help balance you in standing
hold on as lightly as possible stay tall and don't let your hips rock back and forth too
much good
lift those toes and now lift your heels
reach for the sky level a switch legs
good keep going one leg may not move as much as the other just do the best you
can
good
lift your heels and now lift your toes
good lift your heels up high
back on your heels lifting those toes
good lift
good job everybody we're back to the hip and thihg builder
the first two exercises are very important so we're going to do another
set
level a will practice squats from standing b in yellow will stand up and sit down on the chair
and c will practice lifting off from the chair before you stand position your
feet under your knees
ready lift off or stand up and sit down
with control
good let's do it again stand up or lift up
and go back down good
throughout this exercise keep your back straight and don't let it round
and bring your shoulders forward to get the lift off from your bottom
keep going lift up
good and back down
remember for c if lifting your hips is difficult practice reaching forward as
safely as you can and feel your thigh muscles working
good and everybody try to keep equal weight in
both your feet
good
and lower back down with control lift
up you can do it everybody
lift
and slowly lower
back down good job
now it's time for the second set of legs out and in
level a and b will stand behind a chair and c will be seated
for those seated open and close your knees like a clam
otherwise lift your leg high and out to the side
for A&B keep your kneecap pointed straight forward and keep the knee straight if you can
lift up and down
good switch to the other side lift hold on as lightly as you can to the chair and
stay tall in your supporting leg
don't let your hip poke out to the side hold lightly and
lead with your heel as you lift out and down good
lets do another set of aerobics
it's important to strengthen your heart muscle too keep going at a moderate to
somewhat strong pace
to gently increase your heart rate build up your energy level and relieve stress
all right let's start by marching
if it is difficult to lift your leg just like Adrian in the purple
you can swing those arms good
keep marching nice and high thats it
good get ready to tap your heels
and bend those elbows ready here we go and
tap good
pump those elbow all right
nice work good keep it going
keep breathing that's it
good get ready for some hamstring curls
curl good you're pinching those shoulder blades together at the
back staying nice and tall and bring that heel back as far as you can
if you find it difficult to move one or both of your legs at this pace
use just one leg as ahuvah in yellow is doing or
only your arms alright
get ready for our next exercise
we're going to kick and punch ready and
punch punch punch punch kick that heel out far in front of you
try to keep that leg in the air but it's okay to tap your heel on the floor too
as A is doing
and punch kick and punch
good work alrighty get
ready for the last one those jumping jacks here we go
and good
reaching those arms nice and wide and high
kicking your legs out to the side as best you can nice work wide jump jump good job
that's it keep going keep breathing
that's it almost there
keep it going alright get ready to bring it back down
to a nice slow march
okay go easier now and let your heart rate slow down
and let's do some more strengthening
all levels are working on squeezing the shoulder blades together the a and b
version starts by bending forward at the hips
and squeeze your shoulder blades together good keep your back straight and
your tummy tight bring your hands together in front of you good
and pull your elbows back and trace the sides of a triangle with your hands
Adrian in level c stays sitting tall
start with hands on your thighs bring elbows back
and squeeze the shoulder blades together keep your back straight and
your tummy tight pull those elbows back and release
good keep going squeeze the shoulder blades
and release your arms forward this exercise is so important for the health
of your shoulders and your upper body
good bring your elbows back draw the shoulder blades together
and release nice work stay in your positions for the next exercise but those following
Monica in green may want to stand behind a chair for balance for A bend one knee
back behind you
keep the thighs together and parallel don't let the working knee sneak
forward level B is bending the knee back sliding it underneath her chair
keep the body still and try to isolate the exercise to the thigh muscles
good
lift bend and lower everybody switch legs
if moving the knee is difficult you can exercise the same muscle the way level
c in purple is doing
place the heel somewhat in front and dig the heel back down into the floor
contract it and release it
good contract and release good
switch legs again bend your knee
keeping those thighs together or slide it as far back under the chair as you can
good bend and release
bend it as far as you can good
and slowly back down
pull back on that heel and dig it into the floor feel those hamstrings
working
good
switch again to the other side
lift and lower
bend bend bend and lower back down good
this exercise strengthens the big hamstring muscle at the back of the thigh
feel those hamstrings working
good bend and release
use whatever support you need in the next exercise
level B is using two chairs but hold on as lightly as possible to give your balance system
a workout too
if you are remaining seated plant your feet firmly on the floor and place them
a little more forward
if you need stability reach or lunge
into the 6 points of the star three on each side across the right limb arm or leg across
the center
then lunge or reach in the forward diagonal good
good we're gonna go back on the diagonal and
and back into the middle continue on the same side to the backward diagonal
now we're going on the forward diagonal
and we're going to cross the midline and get ready to switch to the other
side
reach or lunge your left arm or leg across the center
and lunge or reach into the forward diagonal
back in to the backward diagonal
and we're gonna reverse direction go back there again on the same side
now we're going to the forward diagonal
and across the midline reach or step
good keep your back tall do not round let's go again
and remember to only hold onto the chair as needed good
reach or step as far as you safely can
now forward on the diagonal
good and cross the midline reach across
good the other leg
across the midline reach
to the forward diagonal backwards on the diagonal
and reverse again starting at the back step reach
back to the middle
forward on the diagonal and last time
across the midline
good job now we're going back to aerobics
we need to raise that heart rate again doing aerobics increases your energy for
activity
and will make you feel much less fatigued alright let's start by marching
if you find the paces of these exercise a bit fast
feel free to slow down and work at a pace that's right for you
just try your best to keep moving and remember to stay hydrated
having a water bottle handy is a great idea keep marching nice and
high that's
it good get ready to tap your heels
and bend those elbows ready here we go and tap good
pump those elbows alright
nice work good
keep it going keep breathing that's it
good get ready for
hamstring curls
good you're pinching those shoulder blades together
at the back nice and tall just bring
that heel back as far as you can up
don't forget to breathe good that's
it get ready for our next exercise
kick and punch ready and
punch punch punch punch
good kick that heel out far in front of you 255 00:16:18,740 --> 00:16:21,750 that's it keep movin
alright kick and punch
kick and punch
good work alrighty ready for the last one
those jumping jacks here we go and out and out
good reaching those arms nice and wide and high
remember to monitor your rate of perceived exertion
using the scale included in the insert of this DVD
you should feel like you're working at about a 3 to 4
out of 10
keep breathing that's it
almost there
keep it going alright get ready to bring it back down
to a nice slow march
okay now slow it down ease off a little
we're going to go on to some more strengthening it's your choice to do this next
exercise for your core muscles lying on your back with your knees bent
or seated well forward at the front of your chair levels b and c are doing sit
backs
round your back to a c shape and hold this position
as you slowly recline back until you touch the chair and pull forward to the starting position
if you can transfer easily to the floor another option is level a doing a
partial sit up on the floor
with your head supported in your hands with your back to the
floor and curl in the middle lifting your head and shoulders
off the floor
good back down
and repeat for B and C stay in that C curve the whole time
sit
back and pull forward feeling those abs working
no matter which version you choose in this exercise sit ups or sit backs you'll get a
good ab work out
keep going everybody good job alright
level a is now on hands and knees level b is standing with a chair for support
and level c is seated levels a and b lift the arm and leg opposite to each other
reach up and back as high as you can and lower
good keep going feel the work in your back shoulders and hips
lower down level c reach one arm up and the other arm back as far as you can and feel
the activity in your shoulders and back
good change sides now
if you're working along with yellow hold onto the chair as lightly as you can
to feel balanced and stable and if it's too hard to lift the leg
you can slide it out to keep the muscles active good
reach your limbs far away from each other and release
if you're on your hands and knees and have wrist discomfort you can place a
rolled-up towel
under your hands like level a in green keep your tummy muscles tight to hold you together in
your
core and lower reach up
and lower good this is a great exercise to tone up the extensor muscles in your
back and limbs good stay balanced even as you lift as high as you can
good
switch to the other side again reach
lift
keep your chin tucked in and don't overarch your neck
is everybody still breathing
good reach reach reach reach
and lower back down nice work
good lift and lower with control
level a stay on your hands and knees but now with your knee somewhat behind your
hips
level B stand facing a wall and for c
stay seated with your hand on your arm rest or the chair seat
a and b place your hands underneath your shoulders lower your body to the floor or to the wall
good and push back out keep your body straight as a board
as you lower in good and try not to bend at the hips lower down
push back up staying as straight as you can
level c push through your hands and lift your hips as much as possible off the
chair
good push-up lift lift lift
and release back down everybody feel those chest shoulders and arm muscles working hard
good job
let's finish off with the fourth round of aerobics
they're so important for heart lung and muscle health
it increases the size of your energy bank everyday activities
will seem easier after this all right let's start by marching
if you're getting too warm slow down or take a break
and try to cool yourself down a bit by drinking cold water
or placing a cool cloth on the back of your neck good
keep marching nice and
high that's it
good get ready to tap your heels and bend those elbows
ready here we go and tap
good pump those elbows
alright nice work good keep it going keep breathing
that's it good
get ready for some hamstring curls
curl curl good you're pinching those
shoulder blades together at the back staying nice and tall
just bring that heel back as far as you can good
don't forget to breathe
good that's it get ready for our next exercise we're going to kick
and punch ready and punch punch punch try to build 20 minutes of aerobic activity into your exercise program
at least three times per week
this will help you to improve your aerobic fitness
which will give you more energy to do other things you enjoy
as well as improve your overall health good work
alrighty ready for the last ones those jumping jacks
out and out good reaching those arms
nice and wide and high kicking
your legs out to the side the best you can nice work
wide jump jump good job that's it keep going keep breathing that's it almost there
keep it going alright get ready to bring it back down
let's start bringing our heart rate down
good really slowing it down
whew nice work
you did a really great job alright really slow it down
reach to the side reach reach reach
good that's it last one
and bring it in
nice we'll just finish it off with some gentle stretching reaching
up to the sky down with the other hand a slight lean
oh that feels good after all that hard work okay reach
up reach down
stretch and bring it back in
let's do another one of those
reach up stretch nice and
the other side
good
alright now bring it in we're going to finish up with those nice cleansing breaths
inhale reach up
exhale bring it down
another one
inhale good down
one more inhale
and exhale nice work everybody it's a good idea to move on with us now to the
cooldown