Participants: Lyndi Schwartz (Host), Andi Hunsaker, Nancy Diaz
Series Code: NBAS
Program Code: NBAS000032
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00:01 The following program is designed to demonstrate
00:02 simple workouts that you can use 00:04 to improve your health. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Stay tuned for Body & Spirit. 00:13 This program is just for kicks. 00:39 Welcome to Body & Spirit. 00:41 We are so happy you are joining us today. 00:44 My name is Lyndi Schwartz, host of this program. 00:47 On my right is my twin sister Andi Hunsaker. 00:51 And she is from Boston, Massachusetts, 00:53 and she is a physician. And I'm very proud of her. 00:56 And then on my left I have Nancy Diaz 00:58 and she is from Portugal. 01:00 And she is a tremendous friend. 01:02 And I am so glad that they've joined me today. 01:04 And I'm very excited that you've joined us today. 01:07 Before we get started, I am going to share 01:10 one of my favorite text of scripture with you, 01:13 and that is Matthew 11:28, "Come to me, 01:16 all you who labor and are heavy laden, 01:19 and I will give you rest. 01:21 Take My yoke upon you and learn from Me, 01:24 for I am gentle and lowly in heart, 01:27 and you will find rest for your souls. 01:29 For My yoke is easy and My burden is light." 01:33 Praise the Lord. Amen. 01:35 Today, we have a very special program 01:37 planned for you, very special. 01:39 This is actually something, it's new to us. 01:41 And it's--I hope you'll enjoy learning something new 01:44 because we certainly like it. 01:45 It's gonna be fun, fun, fun. Yeah. 01:47 So first of all to warm up, 01:49 we're just going to take some deep breaths. 01:50 Up, inhale up and down. 01:54 And up and down, 01:57 good job. And up and down. 02:00 Keep your hands down this time on your knees. 02:02 And we're gonna stretch our backs out. 02:04 We'll round our back up. 02:05 This is a very nice stretch for the back muscle. 02:07 Every vertebra is rounded upwards and then extend down. 02:11 Bring your heart out towards the front, 02:13 and then roll back up again. 02:14 And this time all the way up to the top with an inhale up. 02:18 Okay and then down to your knees again 02:20 and we'll round our backs upwards. 02:23 And out and up again. 02:26 And this time all the way up, 02:29 all the way up, extend up, 02:30 inhale up and down. 02:33 Down to our knees, 02:34 round up your back, 02:37 and out, good. 02:39 And in roll low every 02:41 of your vertebrae into a rounded circle. 02:43 Extend your chest up again. 02:45 And this time come all the way up to the top like this. 02:48 Okay, now we're gonna practice some balance. 02:50 And we're gonna warm our legs up especially our hamstrings. 02:53 We're gonna be throwing some kicks. 02:54 And so you wanna make sure your hamstrings are warm. 02:57 So first just balance. 02:59 This is gonna be very important because 03:00 we get going for kicks, balance. 03:02 So I want you to take your right leg, 03:04 bring your foot up to your knee 03:05 and hold it there. 03:08 And then push it backwards 03:09 and come down on that knee and press. 03:12 You're stretching your hamstring on your left side, 03:14 just press down like that. 03:15 Now come back up, keep your balance, 03:17 bring your leg up like this and then down. 03:20 Okay, put your hand on your hips this helpthe balance. 03:23 Bring the other side up like that. 03:25 Okay, then step back, 03:26 down on the knee and stretch that calf. 03:29 Let's try and do a little faster 03:30 Come up and down. 03:33 Other side, back, up. 03:39 Oh, I'm almost losing my balance. 03:41 Then left side again. 03:43 Flow back, down, and up. 03:47 This is very good for balance. 03:49 This exercise is also good for grace. 03:51 We're gonna practice some grace also today, 03:53 some grace, and balance, and strength. 03:56 Okay, there you go, all right. 03:57 Let's put our hands on our sides. 03:59 When I say that we're going to be ready, 04:00 this is the ready position with the arms 04:03 down to the sides. 04:05 When I say hands up, you put your hands up. 04:06 So ready, hands up, good. Ready, good. 04:12 Hands up, good. Keep your hands up. 04:15 I want you to put your left foot forward 04:17 and your right leg back. 04:18 I want you to check your feet. The one foot, 04:21 the right--the rear foot should be just slightly out 04:25 from the left leg, not directly behind it. 04:28 You want to have a good base, 04:30 good balance, and keep your hands up. 04:32 Okay, so now what I want you to do 04:34 is keep your hands up like this with the left hand, 04:37 I want you to extend it into a punch out front. 04:41 Bring that one back and switch across. 04:43 Okay, back to the front. Let's do that again like this. 04:47 Now when you do that your left leg goes up 04:49 and look at my right leg, 04:51 it's--the heel is up off the ground. 04:53 Come back and extend this left arm, 04:57 back step, little faster. 05:00 So--and the left hand out, step, and extend. 05:04 Heel comes up on the right. 05:06 So extend out and back, very good. 05:09 Extend and back, okay, keep that up and back. 05:14 Hands up, ready, good. 05:17 Now put the right hand forward-- 05:18 the right foot forward, okay. 05:20 Hands up, okay, very good. 05:22 Now let's extend that hand 05:23 again like this and then across, 05:28 the heel comes up, okay? Extend and across. 05:31 Now notice something else, when I go back like this 05:33 and I come back my left hand, 05:35 I step with this right foot, back, 05:38 okay? Extend and across. 05:41 The right-- my left heel is now up, 05:43 okay, good, very good. 05:44 Let's do it little faster. Extend, good. 05:50 Good, very good. Hands up, ready. 05:55 Okay, very good. This is great. With us. 05:58 Okay, are you girls having a good time? 06:00 Oh, yeah. All right, 06:01 now this is gonna get really very super fun. 06:02 So let's get our hands up again. 06:03 Left foot forward, check your balance 06:05 so that your right leg is over on this side. 06:08 Now what I wanna do is I wanna do this continuously, okay? 06:11 So you wanna be-- should be light in your legs. 06:14 And this time, I go little faster, okay? 06:15 We'll just keep going on this side extend. 06:17 Again left across, good. Now this time, 06:23 you notice that my feet are not really moving 06:24 because we're going little faster. 06:26 And the foot doesn't really come up so much, okay? 06:31 Okay, hands up, ready. Right leg forward. 06:37 Okay, other side, hands up, okay? 06:41 Now what we want to do eventually 06:42 is going to do sets of four. 06:43 So we'll just practice on this side. 06:45 Ready, go. 06:49 And make sure you twist. 06:55 Okay, very good. How are you doing out there? 06:56 Great. Great. Good, okay. 06:59 Hands up, ready. Now this time, 07:03 what we're going to do is we're gonna do sets of four 07:05 and then jump switch, okay. 07:06 So here we go. Left leg out. Okay, hands up, okay. 07:11 So we'll do sets of four and we'll stop 07:13 and then we'll jump switch, okay? 07:15 One, two, three, four, stop, switch. 07:18 Very good. Excellent, girls, I heard that. Excellent. 07:21 Okay, let's do sets of four here, okay, go. 07:24 One, two, three, four, stop. Okay, let's go to ready. 07:29 Okay, I want you to do one other thing 07:31 and that's to bring your hands up. 07:33 So next up, left leg forward. Okay, put your hands up. 07:39 I want you to practice something. 07:40 You want to go like this with your arm, okay? 07:44 And then like this, okay, very good. 07:46 Let's do it again. Up and up. 07:50 So when I say up, it's up and up. 07:52 Twist your body unless I make that heel come off the ground. 07:55 Up and up, okay very good. Okay, 07:58 so let's do the five-- the four initial punches. 08:01 Then we'll do the up and the up. 08:04 Okay, so here we go. 08:05 So one, two, three, four, up and up, hands up, very good. 08:11 Let's do that again, okay. 08:12 One, two, three, four, up and up, okay, good. 08:17 Now let's get up to ready. 08:19 Right leg out, check your posture. 08:22 Hands up, okay, very good. 08:24 Let's do it again on the right side. 08:25 So one, two, three, four, 08:28 one, two, three, four, up and up, good. 08:33 One, two, three, four, up and up. 08:37 One, two, three, four, up and up. 08:40 Hold, okay, at the ready, okay. 08:43 I wanna do one more thing before we do some kicks. 08:46 So I want you to turn this side. 08:48 Left leg, check your posture. 08:51 Make sure the right leg is slightly 08:53 off from the left leg, hands up, okay. 08:56 Now this time what I'm gonna teach you 08:58 is a block on your left side 08:59 and then we'll do a cross on the other side, okay. 09:03 Check your posture. You wanna go down--always 09:05 have your one arm up like this. 09:07 Bring it up and cross, okay? Try it again. 09:12 This left foot-- the foot action very good. 09:14 Foot action is good, down and then cross, good. 09:18 Down, cross, good. 09:20 Down, cross, down, cross. 09:26 I'm stepping, see I'm steeping see. 09:28 Twist, cross, okay. 09:31 Step back to the ready like this, okay, good. 09:34 Right leg forward, okay. So we're ready. 09:39 So then we'll practice the blocks again. 09:41 Okay, so this like goes down, cross, I step. 09:46 Down, step, cross. 09:49 Down, step, cross. 09:52 Block, step, cross. 09:54 Okay, you guys got that? Yep. 09:55 Okay, very good. Okay. Now what we're going to do 09:58 is we're going to do all combine all of that, okay? 10:03 So four punches, ups, 10:06 and then blocks and then cross 10:07 and then we'll jump switch okay. 10:10 So here we go. So four punches, 10:13 one, two, three, four. 10:15 One, two, three, four, up and up. 10:18 Block, cross, block, cross, hold. 10:22 Switch, great, okay. 10:24 Four punches, one, two, three, four, up, up. 10:30 Block, cross, block, cross, hold, good. 10:33 Jump switch. 10:35 Okay, awesome, all right, okay. 10:38 Let's do this four punches again, okay. 10:40 Here we go. One, two, three, four, up, up, 10:45 block, cross, block, cross, hold, okay. 10:50 Now I'm gonna teach you one other thing. 10:51 We're gonna start with the kicks, okay? 10:53 So I want you to check your posture. 10:55 I want you to jump switch. 10:57 Let's do it one more time on the right side, okay? 11:01 One more time on the right side. 11:03 Four punches, ups two ups 11:06 and then the block and across, okay, here we go. 11:08 One, two, three, four, up, up, 11:12 block, cross, block, cross, hold. 11:15 One more time, one, two, three, four, up, up, 11:20 block, cross, block, cross and hold. 11:23 Okay, now I want you to begin 11:26 to step towards me, okay? So let's step toward me. 11:29 The next step we'll step like this. 11:33 Now what I want you to do with this, 11:34 this is gonna be a move for balance. 11:38 So next step, next step, 11:41 we're going to keep stepping towards me. 11:42 This is called a chamber, okay? 11:46 And we just gonna turn-- 11:47 I want you to notice something. 11:49 What we're g going to be doing 11:50 is this is prepared us to do a kick. 11:53 Okay, this one that prepares to do a kick. 11:55 And so we need to keep our body 11:57 turn towards the front like this. 11:59 I want you to turn the hips towards me. 12:00 You're out there listening me, 12:02 step towards me just like that. 12:05 Keep your hands up. Good, very good. 12:09 Now I'm gonna have you to and roll to a kick. 12:12 For those looking on, 12:15 make sure it's just a low kick. 12:17 We'll able to kick higher, 12:18 but we want to just do it a little bit initially. 12:22 And roll to a kick. Good, 12:29 just a little like that, 12:30 keep your hands up. That feels good? 12:35 Mm-hmm. Okay, very good. 12:40 Okay, hold. Okay, ready. 12:44 Left leg out, okay? Now same thing, 12:46 we'll step again just initially. 12:50 This is really what balance is all about. 12:52 Balance, we be able to balance on one leg, 12:55 we'll be rolling our hip forward. 12:56 When you're comfortable rolling your hips forward, 12:59 so you're facing forwards, then you're ready 13:00 to do that and roll to this kick, okay? 13:02 So initially you're just doing this,okay? 13:05 Then we'll roll to a kick the next time, 13:07 okay? And roll to a kick. 13:10 If you feel like kicking higher, 13:11 you can do that okay? 13:12 Just gradually increase the height. 13:17 Good, excellent height there. 13:19 Now Nancy is an awesome kicker, 13:21 I notice that. Okay, very good. 13:29 Okay, now what I want to do, 13:34 I want to do this now with some purpose, okay? 13:37 Yeah. So this is what we're going to do. 13:38 We're going to do continuous kicking. 13:40 Let's first do it just one kick on the side 13:43 and then we'll jump and switch, okay? 13:45 So this is an interesting move. 13:46 Pay attention, watch my feet. 13:47 My feet are very important. We're gonna kick, 13:51 step, back, step, kick, step, back, okay? 13:56 Okay. You guys have that? Mm-hmm. 13:58 Okay, we'll start from the right side. 13:59 Okay, here we go. 14:01 Kick, step, back, step, kick, hold. 14:06 Let's do that again, okay? 14:08 Kick, step, back, step, kick. Excellent, okay. 14:13 Now what I want to do, I wanna add to that just a block, 14:16 cross, the kick like that, okay. 14:21 So we'll do the block, cross, block, cross, 14:24 and then kick and kick, okay, here we go. 14:27 Block, cross, block, cross, kick. 14:32 You ladies are awesome. All right, 14:34 let's one more time on this side, okay? 14:36 So here we go again. So we go, kick, I'm sorry. 14:40 I didn't wanna kick, did I? 14:41 No. All right, so block, cross, 14:43 block, cross, kick. Join me. 14:48 Okay, let's do it. This is my show. 14:51 All right, okay, so here we go now. 14:54 Block, cross, block, cross, kick, 14:58 kick, excellent, jump switch. 15:01 Press on the other side. Now here we go. 15:04 Block, cross, block, cross, kick, 15:08 step back, step, kick, very good, okay. 15:13 Now what I want to do 15:14 is I want to do it continuously. 15:17 We'll do it one side, switch, you'll be out of breath soon. 15:19 Okay. So let's switch now. 15:20 Jump switch, okay. We'll do it continuously. 15:24 So we'll do just the blocks and the crosses, 15:26 switch, block and cross, okay? Right. 15:28 Here we go. No, no kicks? With the kicks. 15:31 Block, block and cross with the kicks. 15:32 Okay, here we go. 15:34 Block, cross, block, cross, kick. 15:39 Jump switch, good. Here we go again. 15:41 Block, cross, block, cross, kick. 15:46 Excellent, jump switch, okay, one more time. 15:50 Block, cross, block, cross, kick. 15:55 Excellent, excellent, good. 15:57 Okay, I want you to shake your arms out. 16:00 Shake your arms because we're gonna do this again. 16:01 Okay and we're gonna do 16:02 this continuously from the very top. 16:05 The four punches, the two ups, 16:08 the block and the cross and the kicks. 16:10 And we'll just keep doing that, okay? 16:11 Good. So here we go. Are you ready? 16:14 Are you ready? All right, 16:17 let's go from the four punches, 16:19 stop with this arm. Okay, here we go, 16:21 one, two, three, four, up, up, block, cross, 16:26 block, cross, kick, good, jump switch, excellent, 16:32 four punches, one, two, three, four, up, up, 16:36 block, cross, block, cross, kick. 16:41 Okay, jump switch on three. 16:43 Sorry. I have great pupil. 16:47 All right, so here we go. We'll jump on three, 16:50 one, two, three, switch. Okay, check your legs again. 16:54 Make sure that they are right. Okay, here we go. 16:58 So let's start with the punches 16:59 on this side again. One, two, three, 17:02 four, up, up, block, cross, block, cross, kick. 17:08 Just keep going. Jump switch, jump, 17:11 one, two, three, four, up, up, 17:14 block, cross, block, cross, kick. 17:19 Okay, very good. 17:21 Okay, let's shake our arms out. 17:23 Great, okay. Now this is gonna be an add on. 17:25 And what we're going to do is now 17:27 we're going to practice going forward, 17:30 sliding forward and sliding backward. 17:31 When I say slide forward, the rear leg comes in 17:34 and moves like out of place slide back, 17:36 comes back, forward, let's just walk like that. 17:40 You wanna make sure you're comfortable with that. 17:43 I want people to see what we're doing. 17:45 The right leg-- the rear leg comes forward 17:47 and slides the right leg out of place-- 17:49 the left leg out of place. 17:50 Left comes back because we're gonna speed that up. 17:59 Arms up. Very good. 18:03 Okay, hold, okay, 18:06 and we'll take that little faster. 18:07 I just wanna do one slide forward, 18:09 slide back fast, and hold. 18:11 Okay, so here we go, ready, go. 18:14 Slide forward, slide back, hold. 18:17 One more time, slide forward, slide back, hold. 18:21 Good, slide forward, slide back, hold. 18:24 Okay, now let's do that continuously 18:26 back and forth, okay? Ready, go. 18:31 Now keep low, don't bounce up and down. 18:36 Make sure that left-- right leg is kicking 18:38 the left leg out of the way 18:40 and back this opposite direction, okay. 18:43 And don't bob up and down. It's all in the thighs. 18:45 Keep low in the thighs. 18:51 Okay, very good. 18:54 Stop, okay, now let's jump switch. 18:58 Now let's practice that now 19:00 on the opposite side, same thing. 19:03 We'll do the same thing. Okay, the same thing. 19:06 So we're going to step, walk forward, 19:08 bring the leg forward. 19:11 Make sure it touches. We want to do enough time, 19:15 so everyone can see what we're doing. 19:19 The back leg comes up, 19:20 pushing the front leg away back. 19:21 Front comes back pushes the back. 19:28 Good, good. Last time and hold. 19:33 We'll do one time fast, okay? 19:35 So we're gonna do it one time fast. 19:38 Slide forward, slide back, hold. 19:42 Slide forward, slide back, hold. 19:45 Slide forward, slide back, hold. 19:47 Now this time we're gonna do it continuously, okay? 19:50 So here we go, slide forward, good. 19:56 Make sure keep it low. 19:57 Don't let your head bob up and down, 19:59 stay low in the legs. Take it all on the thighs. 20:01 Your thighs are gonna begin to burn, 20:03 but take it in the thighs that's how it is, okay. 20:07 Okay, all right, hold, okay. 20:12 Now let's we-- I'm gonna add to that. 20:14 And this is how it's gonna be. So it'll be like this. 20:17 There'll be five punches. You start from right upward-- 20:20 from the right arm and it's like this, 20:22 one, two, three, four, five, 20:24 slide forward, slide back, hold. 20:26 Okay, here we go. One, two, three, four, five, 20:29 slide forward, slide back, hold. 20:32 One, two, three, four, five, 20:33 slide forward, slide back, hold. 20:36 Jump switch. Okay, again this arm-- 20:40 this hand leads. Okay, left hand leads. 20:42 I get mixed up sometimes. All right, so left hand leads, 20:45 all right. You girls are with me? 20:46 Yes. This is fun, huh? Okay, so here we go. 20:49 This is really super good cardiovascular process 20:51 that teaches you grace and balance. 20:53 So here we go, okay. 20:54 So five punches, start with this hand, 20:57 go, one, two, three, four, five, 20:58 slide forward, slide back, hold. 21:01 Again, one, two, three, four, five, 21:03 slide forward, slide back, hold. 21:05 Now let's do it continuously like that. 21:07 We'll do about three times like that. 21:08 Okay, here we go, one, two, three, 21:10 four, five, slide forward, slide back. 21:13 One, two, three, four, five, slide forward, 21:15 this time, switch, switch. 21:17 One, two, three, four, five, slide forward, slide back. 21:21 One, two, three, four, five, 21:22 slide forward, slide back. Okay, hold. 21:25 Now what we're going to do next 21:27 is we're gonna combine the entire thing. 21:29 Good. Okay, so we'll do the whole thing 21:30 from beginning. And I'm gonna to do several 21:32 times just keep switching. 21:34 We're gonna take it to up as higher levels 21:35 we can with energy, okay? 21:37 Okay. All right. Here we go. 21:38 Okay, the left side, ready to go, 21:40 start with the four punches, the two ups, 21:42 the cross, block and cross, 21:43 block and cross, and then the kicks, 21:45 and then the five punches, slide forward, slide back. 21:48 Okay. All right, it's really fun. 21:50 All right, if you get confused, 21:52 it's okay, don't worry. 21:53 Here we go. Four punches, okay, go. 21:56 One, two, three, four, up and up, block, 22:00 cross, block, cross, kick. Five punches. 22:05 One, two, three, four, five, 22:06 slide forward, slide back, stop. 22:08 Okay, now we're gonna switch sides. 22:11 And we'll end up doing this continuously. 22:13 Now we'll take it up as highest 22:15 we can take it, okay, 22:16 so we'll just practice on this side first. 22:17 Four punches, start with this side, okay? 22:20 One, two, three, four, up and up, 22:24 block, cross, block, cross, kick, step back, 22:27 step, kick, step back, hold, good. 22:31 Jump switch. Jump back. 22:40 All right, let's start from the top, four punches. 22:42 Okay, here we go. All right, this is great. 22:45 You guys are awesome, okay. 22:47 You got to get my back, all right, 22:48 here we go, the four punches, go. 22:50 One, two, three, four, up and up, 22:54 block, cross, block, cross, kick, step back, 22:57 step, kick, step back, five punches, 22:59 one, two, three, four, five, and forward. 23:01 That's a kick. All right, jump switch, okay. 23:05 Now let's do this continuously. 23:06 We'll do about couple of minutes of this, okay? 23:09 And then we'll see if we can do that little trick 23:11 we try to learn, okay? 23:12 Okay. We try to learn little trick. 23:13 Okay, let's try it. I don't know if we have or not. 23:15 But I wanna see if we have it. Away to get to the other side 23:17 without changing all the time--jumping. 23:19 Okay, here we go, four punches 23:21 and we'll go to the jump switch at the end of the five 23:23 and then back and forward and so forth, okay? 23:25 Here we go. Okay, one, two, three, 23:28 four, up and up, block, cross, block, cross, 23:33 kick, step back, step, kick, step, five punches, 23:36 one, two, three, four, five. Switch, okay, four punches, 23:42 one, two, three, four, up and up, 23:45 block, cross, block, cross, kick, step back, step, kick, 23:49 step back, one, two, three, four, five. 23:53 Okay, switch. Okay, same thing on this side, 23:57 same thing, four punches, one, two, 24:00 three, four, up and up, block, cross, block, cross, 24:05 kick, step back, step, kick. 24:07 Now let me point out one thing 24:09 that we tried to learn, okay. 24:11 Every time, we'll switch sides, 24:13 we have to jump switch. There is a way, 24:15 we don't have to jump, switch. We don't want you learn, 24:18 but we can have fun with this, okay? 24:19 So let's try and see if we can do it. 24:21 And basically we're gonna 24:22 try is to switch to the other side 24:23 and just keep going, okay. 24:25 Here we go, start from the beginning. 24:27 From this side, four punches, 24:29 one, two, three,four, up, up, 24:33 block, cross, block, cross, kick. 24:37 Five punches, here it comes, slide back. 24:43 Did we do it? We did it, all right. 24:46 Yes, Okay, we did it. let's keep going though. Okay. 24:48 We're not to stop. Here we go, 24:49 all right, four punches, one, two, three, four 24:53 up and up, block, cross, block, cross, kick. 24:59 Five punches, one, two, three, four, five. 25:06 When the left side goes up to four punches, 25:08 one, two, three, four, up, up, 25:12 block, cross, block, cross, kick. 25:16 Five punches, slide forward, slide back, 25:20 excellent, we're on the side, good. 25:22 And more punches. We'll do four punches 25:25 and then we'll cool down. Okay. 25:27 Okay, are you hot by now? I am. 25:28 Okay, here we go. 25:29 four more punches on this side, 25:31 okay, one, two, three, four, up and up, 25:35 block, cross, block, cross, kick. 25:40 Five punches, five, slide forward, 25:43 slide back, reverse. Get back. 25:46 Okay, very good. Well, it was great. 25:48 Well, our hearts are really beating. 25:51 And we've been really working out. 25:52 It is so fun to kick. And I think this-- 25:55 we love this one with the-- we can do it. 25:57 We have to cool down. In fact, let's cool down 25:58 with that that part to start with, okay? 26:00 Okay. Let me slide forward, slide back, 26:01 okay? Slide forward, slide back, do it slowly. 26:06 This is really a very graceful thing. 26:11 And this teaches you to move 26:12 your feet very quickly. 26:14 You remember you're kicking 26:16 one foot out from the other one. 26:19 You're not bobbing up and down. 26:21 You're keeping level. 26:23 You're taking all the weight in your thighs. 26:25 Otherwise you'll be banging 26:27 your heels that would not be good. 26:30 Let's switch sides to do that too, okay? 26:32 We'll jump, You wanna jump, that's okay. You can jump. 26:35 I'll jump. Okay, see if we could slide forward 26:38 and back, slide forward, good. 26:44 Okay, very good, all right, let's slow it down. 26:47 Let's do a little walking. 26:49 This exercise may not be for everybody 26:52 but we think its fun. I think it's just a blast. 26:55 And I love to kick, and it is so good. 26:59 When I've done kicking, actually my hamstrings 27:01 which I sometimes have problems with seemed 27:03 to be more loose actually. 27:05 And I've noticed that. So I really appreciate 27:07 and hopefully you'll notice the same thing. 27:10 Make sure after a workout as intense 27:11 as this that you do some stretching of your hamstrings 27:15 and also of these your quadriceps muscles. 27:19 Let me just remind you about a hamstring stretch. 27:21 Remember you can keep doing that, 27:22 but you come up like this, go back, 27:25 pull up on your leg 27:26 and the hamstring is stretching. 27:28 Come back up, down like this, balance, and stretch. 27:35 I just pray that as we have worked out together 27:38 today that the text that we began with Matthew 11, 27:42 one of my favorites will stay with you today 27:45 and bless your soul, bless you, and your family. 27:50 I also pray that you will experience greater, 27:53 physical health, spiritual health, 27:56 social health, and emotional health. 27:59 Again we are so pleased 28:00 that you chose to join us today. 28:02 May God bless you richly. |
Revised 2014-12-17