Participants: Andi Hunsaker (Host), Lauren Rittenhouse, Lyndi Schwartz
Series Code: NBAS
Program Code: NBAS000019
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Hello. I am Andy Hunsaker. 00:13 Welcome to "Body and Spirit." 00:15 Today we're gonna have a high energy, 00:17 high impact aerobic lesson, 00:19 and we're gonna use every muscle in our body 00:21 because today we're gonna be in health. Welcome. 00:48 Hello, and welcome again to "Body and Spirit." 00:51 My name is Andy Hunsaker 00:53 and I am a physician from Boston. 00:54 Joining me today on my right 00:56 is my identical twin sister Lyndi Schwartz, 00:59 she is also physician 01:01 and on my left is Lauren Rittenhouse, 01:03 of the famous Rittenhouse family. 01:05 Some of you may know here, 01:06 she is a cellist and a cello teacher. 01:08 Welcome to our program today being in health. 01:12 The Apostle John said in 3rd John 2, 01:14 "Beloved, I pray that you may prosper in all thing 01:18 and be in health, just as your soul prospers". 01:22 The apostle was not just concern with or souls 01:25 being in health but our body as well. 01:27 The link between physical activity 01:29 and health benefits is well documented, 01:31 yet study shows that 24 percent of adults 01:34 do not engage in any physical activity whatsoever. 01:38 Now what are some of the health benefits? 01:40 Stimulation of into looking to and the natural 01:43 killer cells which are important 01:44 in excellent immune function. 01:46 One inspired writer said, ahead of her time, 01:49 inactivity causes all manner of diseases. 01:52 So we will get start right a way, 01:55 so we don't get any disease. 01:57 All right, let's begin by warming up. 02:01 All right, so let's get ready. 02:03 Are you ready out there? 02:05 You sitting on the blue couch, 02:06 get up we're gonna inhale for four. 02:08 Inhale up, inhale up, down, inhale up again 02:14 and down and inhale up again and down. 02:19 Hands to the waist, turn your head to the right 02:23 and to the left and to the right 02:27 and to the left, just relax. 02:30 Now drop your shoulders 02:32 and turn to the left and turn to the right 02:36 and turn to the left and shoulders up 02:40 and shoulders down, shoulders up, 02:43 shoulders down, shoulders up again 02:47 and shoulders down, breath as you do this exhale 02:52 and inhale and exhale and inhale. 02:57 Now shoulders in and shoulders out 03:01 like you are hugging your big nephew, 03:03 shoulders out and shoulders in 03:07 and shoulders out and shoulders in, 03:11 shoulders out and shoulders in. 03:14 Now inhale up for two, inhale down, 03:18 inhale once again and down. 03:21 Now we're gonna go to the right, 03:24 arm move your head and arm this way, 03:27 arm to the left and arm to the right. 03:30 Stretch all those muscles, those nice oblique muscles 03:33 in your abdomen, strech those. 03:36 And stretch, stretch, now straight over head, 03:42 and straight over head and straight over head, 03:46 straight over head and straight up 03:49 and straight up, straight up. 03:53 Now out to the front, arms to the side, 03:56 now arms to the side and arms to the side. 04:03 Just stretch all those muscles, 04:05 stretch the muscles, 04:07 stretch the muscles and stretch. 04:09 Breathing as you do is don't forget to breath. 04:11 Tip today, don't forget to breath. 04:14 Can't be in health without breathing, very good. 04:17 Now we're taking another inhale up, 04:19 put your arms to your side at 90 degrees 04:21 and we're gonna twist. 04:22 Just twist your body, twist your body. 04:25 Do not move your hips, 04:26 just stay completely straight, 04:27 just move your arms alone. Okay. 04:31 Move your arms, move your arms, 04:33 move your arms, move your arms. 04:36 Now straight out, straight out, straight out. 04:44 Very good. Now we go to the side 04:47 and we're gonna up on our heel, 04:48 so upon on your toe and down. 04:51 We are stretching our calf muscles 04:52 and our Achilles tendon. 04:54 We don't want to be stiff. 04:56 We don't have any injuries. 04:57 We don't have any injuries today whatsoever. 05:00 So up on your toe, four more, three more, 05:06 and two more, and one more. 05:10 To the left, same on this side. 05:12 Now upon your toe, up on your toe, 05:16 up on your toes, four more, 05:20 and three more and two more and last one. 05:25 Now inhale up. 05:28 Now we're gonna start marching in place. 05:32 High knees, move your arms. 05:41 Keep marching, marching, marching. 05:43 Very important when you march, 05:45 you make very light movements with your feet. 05:49 Do not bang the floor. 05:50 Step as though you are stepping on ice, 05:53 on glass, on egg shells. 05:56 High knee and move your arms. 05:59 Striking the floor with a very soft foot. 06:02 You don't want to wake anybody up. 06:06 And the other thing is when we change, 06:08 we're gonna change our arms. 06:10 You guys are looking very good out there, very good. 06:12 When we change we're gonna change on three, alright. 06:14 We make a quick one, two, three. 06:16 All right, we will practice that. 06:21 All right, we get to count down now from eight, 06:24 we gonna change on one, eight, seven, 06:26 six, five, four, three, two, one 06:32 and one, two, three and right. 06:34 Two, three, say it again, 06:36 eight, eight, seven, six, 06:40 five, four, three, two, and one, 06:44 two, three, and left, two, three, four, 06:48 five, six, seven, and one, two, three, and right. 06:54 You are catching on to this move, 06:56 this is going to be very important. 06:59 We can get our heart rate up, 07:01 and get our muscles going. 07:04 Now we will change on four, four, three, 07:07 two, one and one, two, three. 07:10 Left, two, three, four, one, two, three, and right, 07:16 two, three, four, five, six, seven 07:21 and one, two, three, and left, two, three, four 07:25 and one, two, three, one, two, three. 07:29 Now there will be a new step now. 07:31 Pay attention. 07:33 We're gonna wide step and close step now. 07:35 One, two, one, two, one, two, 07:40 one, two, one, two, one, two. 07:46 I'm gonna do the same things 07:47 we're gonna go to the three step 07:48 and I'm gonna change on three. 07:51 Four and three and two and one, two, three. 07:57 Left and left, and left, and left, 08:04 change it again on one, four and three, 08:10 and two and one, two, three, and right and left, 08:15 right, left, right, change on three next time, 08:22 and four and three and two and one, two, three, 08:28 and left, left 08:32 and left and left. 08:35 And we're gonna do another step now 08:37 because we will go back to our marching. 08:39 Now if the moves get too difficult, 08:44 come back to this little march. 08:46 But lift your knees nice and high. 08:48 Keep coming back to the march. 08:51 You are looking very good. 08:53 Now we're gonna go forward for two and come back, 08:57 wide and the narrow, keep marching. 09:01 Okay, we will go forward. 09:02 One and two and three. 09:07 We get that, we go forward wide. 09:21 We step and wide, and wide, and wide, 09:27 one, two, three and wide and wide. 09:33 We're gonna change on three next time, 09:35 four and three and two 09:41 and one and one, two, three 09:43 and left, and left, and left, and left, 09:49 and left and one, two, three, 09:52 march in place, march in place. 09:59 This will get our heart rate back down. 10:02 We will give high peaks and low peaks, 10:06 and able to recover. 10:11 Okay, now we're gonna take one foot forward 10:14 and one foot back keeping the left leg in place. 10:18 We will take the right leg forward, all right. 10:21 So we will do on three, 10:23 one, two, three, four and forward. 10:28 One, one, this is just the right leg is moving, 10:36 just the right leg moves, keep doing that, 10:42 as high knees as you can get. 10:47 Keep moving. 10:51 Now we will change on one, four, three, 10:58 two, one and one, two, three, 11:01 and left, two, high knees. 11:09 If you move your arms, you burn more calories. 11:17 All right. We will change on four. 11:22 Four, three, two, one, 11:28 and one, two, three and right. 11:32 And three and two and one and one, 11:38 two, three and left. 11:46 All right, now right to marching, marching. 11:51 We get our heart rate down, heart rate down. 12:00 How you doing out there? 12:02 You are doing excellent. 12:04 Now we will take the right leg forward, 12:06 and curl our biceps. 12:09 All right, on four, three, two, one 12:13 and right leg forward, two, three, 12:19 four, five, six, seven, 12:26 eight, four, three, two and change. 12:33 And four, three, two, one 12:42 and eight, seven, six, five, four, three, 12:54 one, two, three and one, two, three. 13:01 We're gonna go this side on the next set. 13:03 One, two, three, four and open it to this side. 13:17 Four, three, two, one 13:24 and other side, reach, reach. 13:31 Now the alternate, front and back. 13:36 One, two, three, four and front. 13:47 One, two, three, four and to the side, 13:51 two, three, four, five, front, 13:56 two, three, four, five, six, seven, eight, to the side, 14:04 two, three, four, front, two, three, four, five. 14:17 Now just keep going to side, 14:18 just keep going to side. 14:21 Arms on the hips. 14:24 Bring your front, side, back, center. 14:26 All right, on four; one, two, three, four 14:31 and front, side, back, front, side, 14:34 back, front, side, back, front, side, 14:38 back, center, front, side, back. 14:48 Good job. 14:50 You are looking excellent. 14:52 Let's alternate legs now. 14:57 Now alternate. 15:01 If you are able well use your other arms. 15:09 This will be our coordination. 15:20 Good job. 15:22 Excellent there, excellent. 15:28 Last one, we'll do in set of our and go to a march. 15:34 One, two and three and four, and walk it out. 15:44 One, two, three, 15:49 the next step is gonna be a little difficult, 15:51 we're gonna go the left in a box. 15:53 We will take our right leg over our left 15:56 and make a box, all right. 16:00 We're gonna walk a little bit more. 16:02 Walk in place, high knee, high knee, 16:05 high energy, high energy, high energy. 16:11 I'm gonna count to four, 16:13 and I take my right leg, 16:15 I'm gonna put over my left leg and we will go. 16:19 Four, three, two, one, four, 16:20 three, two, one, four, three, two and to the right. 16:30 Right leg over, right leg over, 16:33 right leg over, right leg over, 16:37 lift as high as you can and we will change on three, 16:42 after you are comfortable with this move. 16:55 Keep doing it, right leg over the left leg. 16:59 We'll do four and three and two and one 17:05 and one, two, three and left 17:07 and left leg, left leg, left leg, left leg over, 17:15 left leg over, left leg over, left leg, left, left, 17:24 we'll change next time. 17:28 One, two, three and right, right, 17:32 it doesn't have to be perfect. 17:34 Just keep moving, keep moving, 17:37 you don't catch on to the move, 17:39 go back to the marching. 17:42 The important thing is that you craise your heart rate. 17:47 One, two, three, and one, two, three. 17:52 Good job. 17:54 Excellent. 18:00 Excellent. 18:01 You are looking excellent out there, four, 18:05 three, two and one, two, three 18:09 and left, left, left, left, 18:15 one, two, three and right, sorry, left. 18:23 Okay, march in place, march in place. 18:27 We'll march for a while bring our heart rate down. 18:30 Then we gonna move to the side, 18:31 move to the side, move to the side. 18:37 Okay, we're gonna go to the right, okay, 18:40 on four, one, two, three, four, and. 18:50 Now we add the arms. 18:59 My sister wants to tell you. 19:02 Anybody can do this exercise, 19:04 all four, all three of us got AARP cards. 19:09 Thanks honey. 19:10 About five years ago, yep, we were not old. 19:15 Not me. In mind at all. 19:19 All right, very good. 19:20 Now let's step it out, step it out, 19:27 step it out, keep moving to the side, 19:31 to the side, turn to the side, 19:35 get your arm out right to move. 19:41 Good, in and out, in and out, in and out. 19:45 Get ready to move your left arm, 19:48 four, three, two, one and... 19:54 We're gonna move two arms now very quickly 19:57 we're gonna move two arms. 19:58 So get your arms out 19:59 even kick up your left leg, 20:02 okay, good job, very good job. 20:05 You look excellent out there, 20:06 excellent, keep kicking. 20:08 Now we're gonna alternate, lift and kick. 20:12 One, kick, kick, don't throw your leg out, 20:17 use your muscles properly. 20:23 You don't want to injure your knees. 20:26 Very good. 20:28 We'll turn the side and do the other side. 20:32 Good, turn this side, same thing, arm out, 20:40 now in, good. 20:46 Vigorous, vigorous, get ready 20:49 to move your right arm. 20:52 Arm on your waist, good, in and out, both arms. 21:02 Good, lift, we're gonna alternate and kick. 21:07 Lift, kick, lift, kick, lift, 21:11 kick, lift, kick, kick, kick. 21:20 I will turn to the side, side to side. 21:25 Now we're gonna learn to behind us. 21:27 We want your right leg behind. 21:30 Okay, get ready. 21:34 Good. 21:35 We're gonna stretch our Achilles out. 21:38 Good. 21:45 Use your arms now. 21:48 Whole energy, energy, energy. 21:52 Good. 21:55 Now we go to a single arm 21:58 and link not the body, all right. 22:04 Now, good, very good. 22:10 Use your obliques, very good. 22:15 Now we're gonna wedge our arm out 22:16 across like we are swimming, swim, swim. 22:26 Keep swimming. 22:28 Good. 22:33 Good. Side to side, side to side, 22:37 high knees, high knees, high knees. 22:44 Now we're gonna squat and raise, 22:46 okay, a wide squat. 22:48 We're gonna go that way squat, okay. 22:50 Squat, okay, squat and raise, 22:55 and raise good and raise, good and raise, 23:01 squat and raise, squat and raise, squat, 23:06 squat, squat and raise, squat and raise. 23:18 Good, good. 23:21 Now back and front, side, march. 23:25 We'll do posterior leg Achilles goes leg behind. 23:29 Okay. Okay. 23:33 now we're gonna put one leg up in the back like this, 23:39 Good. Good. 23:57 very good, 24:04 Good job, 24:12 good job, very good job. 24:14 Now we will do squat again. 24:17 Good. Good. 24:25 Very good, very good. 24:35 Right leg behind us again. 24:38 Good job. Good. 24:47 Now, we're gonna move side to side. 24:50 It is just to relax before our next peak. 24:56 Well, left on knee on eight. 24:59 One, two, three, four, five, six, seven, eight, and... 25:14 Good. Now put knees wide out, 25:20 arms down, seven, eight, to the back. 25:32 Good job, arms out to the side 25:35 and we're gonna kick, kick, very good. 25:46 Knee lift now. 25:54 As high as you can, knees out 25:56 to the side, arms down. 26:03 To the back. 26:11 And side kicks. 26:19 Good, walk in place, 26:21 walk in place, walk in place to the side, 26:30 good, big wide to your side, big wide. 26:34 This is your last exercise get your heart rate up 26:36 before we end, 26:37 big move to the side, big move. 26:46 to the side, to the left for two, 26:50 right for two, single, to the side, 27:00 to the side, side, side, big moves, big moves, side, 27:15 now just walk it in, walk it in. 27:19 We're gonna cool down now. 27:20 I am bet you are happy about that. 27:24 Side to side, side to side, 27:26 we will get the heart rate down, 27:27 heart rate down, heart rate down, 27:30 just cool down, gentle movements. 27:33 Now we will go to our gentle march. 27:37 Okay, just gentle march. 27:43 Good job. 27:44 Thank you for exercising with us. 27:46 We really hope that you had a good time 27:48 that your heart rate was raised. 27:50 That you sweat a lot, we did and we're blessed. 27:54 The Apostle John in 3rd John 2 said, 27:58 Beloved, I pray that you may prosper in all things 28:02 and be in health, just as your soul prospers. 28:05 That's our prayer for you too. 28:07 Thanks for joining us today. 28:09 We will see you again next time. |
Revised 2014-12-17