Participants: Lyndi Schwartz (Host), Andi Hunsaker, Lauren Rittenhouse
Series Code: NBAS
Program Code: NBAS000023
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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 Do you have a garden? 00:13 And have you found difficulty sometimes bending 00:16 down and pulling out those pesky weeds. 00:18 Today, we are going to show how to strengthen your core, 00:21 so that those weeds don't have the better of you. 00:24 Come and join us as we exercise today. 00:50 Hello, Welcome to Body and Spirit Aerobics. 00:53 We are glad to be here. 00:54 My name is Lyndi Schwartz, and I'm a physician, 00:58 an internal medicine 00:59 physician from Kettering, Ohio. 01:01 I have with me two of my wonderful 01:04 friends and family, my twin sister. 01:05 Here we have Lauren Rittenhouse, 01:08 Lauren is an accomplish cellist, 01:11 I am pleased to say. 01:12 She also is part of that Rittenhouse family 01:14 that is so musically talented and I'm so glad, 01:17 she came all the way from Boston, 01:19 that's right, to be with us today. 01:20 And then my twin sister 01:21 who I have known from birth, imagine that. 01:24 And she has been on my side for 50 plus years. 01:28 Anyways, so we are exercising together today. 01:30 This is Body and Spirit Aerobics. 01:33 We are going to do a program 01:35 that we're calling, restoring the core. 01:37 We all image have something like a garden 01:41 or perhaps even going to the grocery store. 01:44 We use our core muscles every single day. 01:48 In fact the majority of our activities, 01:50 believe it or not, use the core muscles. 01:52 The core muscles are the chest muscles, 01:55 the waist muscles, 01:56 the hip muscles and thigh muscles. 01:59 So, we are going to be exercising 02:01 those muscles today 02:02 and trying to show how to strengthen them, 02:05 so we have less damage 02:07 and we can maintain excellent health. 02:11 Now, some of the exercises that we do today 02:14 will be quite stressful and difficult, 02:18 however we urge you to go at your own pace. 02:22 Do your best and forget the rest. That's right. 02:26 And so what we want you today is, 02:29 we will modify some of these moves. 02:31 They are designed to strengthen 02:32 the abdominal area, the back muscles, 02:35 the gluteal muscles and the thigh muscles. 02:38 We want to start with pushups. 02:41 And it's a particular type of pushup. 02:44 I have never been good at pushups, 02:46 I will confess that, so I will use the easy way. 02:49 Whatever you do, be safe. 02:51 Let's get down on our mats, Lauren and Andi. 02:55 And I think that Lauren is quite accomplished. No, no 03:00 At pushups. Lauren, I saw you doing pushups. 03:01 I tried. The other day you tried! 03:03 And you know Lauren gave the right answer. 03:06 She just said, I tried and that's all 03:09 we want you to do is to try. 03:11 These are pushups that we called 03:13 staggered hand. 03:14 I will demonstrate the pushup, 03:17 the way I wanted to be done 03:19 and then we will all join in together. 03:22 They are staggered hand. 03:24 So, one hand is in front, 03:26 the other hand is at the back. 03:28 The close of the elbow is into your waist, 03:31 the more difficult. 03:32 So, put your arms a little bit of distance 03:35 from your weight, from your waist. 03:37 And then I want you to go down and up. 03:40 I want you, if possible to do 03:43 that about maybe three to five times, 03:45 does that sound reasonable on each side. Yes. 03:47 And then switch and do another three repeats. 03:50 So, let's go ahead and try that. 03:52 One hand in front, the other one slightly back 03:55 and try and do some pushups. 03:59 That's two, three, four and five. 04:05 Now switch hands. 04:06 Some of you are probably thinking that's enough 04:08 and that's great. That's enough. 04:11 So don't push yourself. 04:12 As you notice Lauren is on her toes, 04:14 my twin sister has one leg in the air, 04:17 she is doing these. I'm on my knees. 04:19 So do it at your own place. 04:21 Please, don't hurt yourself. 04:23 Keep your back as straight as possible. 04:24 I'll do five more in this position. 04:27 One, two, three, 04:32 four and five. 04:35 Do we have any more energy you think? Yeah. 04:38 Let's switch sides again, okay. 04:40 The left hand in front now, the right hand behind. 04:43 Let's do five more. 04:46 Two, three, 04:49 four and five. 04:53 Okay and let's take our left arm 04:57 then across our chest and stretch that muscle, 05:01 really nice, because we have been working that muscle. 05:04 I think both Andi and Lauren will testify to that. 05:07 Let's switch sides. 05:09 Okay, very good. 05:11 All right, the next exercise we're going to do 05:14 is going to be very much to the entire core. 05:18 Everything from the thighs up to the chest 05:20 will be engaged in this next exercise. 05:22 So, let me just show you what this looks like, 05:25 think about banana that's going back and forth, 05:27 that's rolling off the sides. 05:29 This is a very natural core exercise 05:34 and so I'm going to push this mat a little bit. 05:36 I hope you can see adequately. 05:38 And what I will do, I will start on my back 05:43 from one end of the mat side to one end of the mat. 05:46 Lie down on the mat like this. 05:49 And I want you to push your arms up above your head, 05:52 lift your legs up like this. 05:55 And then I heard the word sure, 05:58 and then we'll turn to the side 05:59 and hold your body as much as possible. 06:01 If your legs are on the floor 06:03 or you're using your arms 06:04 to move that is completely fine, 06:06 just do your best and forget the rest. 06:09 Then you go on your tummy and put your arms out 06:13 kind of like a superman, legs up arms out. 06:17 We're gonna row to our left side. 06:19 I am going to use my right hand 06:21 to push myself on to the left side, 06:23 arms above my head, legs out, 06:26 if you have a difficulty with this, 06:28 please don't worry. 06:30 Just go ahead and go at your own pace. 06:32 Now we will go on our back. 07:07 All right, very excellent girls, 07:08 very good, all right. 07:11 That is a fun exercise. 07:13 Lauren you look like you are struggling over there. 07:19 All right, you can see this is fun. 07:20 We're having a good time, we are not professionals. 07:22 And I just want you to know that we're not professionals 07:25 and all we expect you to do is to try 07:29 and if something is difficult, 07:30 just do something else and you should be fine. 07:33 The next thing we want to do is a fun exercise. 07:39 And I'm going to use two cans 07:42 I got at the grocery store, to do this exercise. 07:46 I'll show you what it is. 07:47 This exercise is designed to strengthen 07:49 your quadriceps muscles when you are bending. 07:52 Everyday we do things, 07:54 that we use our thighs just to bent and get stuff. 07:58 And so I want to re-strengthen 08:00 these muscles in the thighs. 08:02 And so what we will be doing 08:04 is we are going to be lunging, 08:07 make sure you're knee is over your ankle, 08:08 putting your arms up straight 08:10 ahead and then back. 08:12 And then stand up like this. 08:14 Then you go to the next side, lunge and back. 08:18 Remember the knee is supposed 08:19 to be over the ankle. 08:21 My sister Andi is going to use 08:23 some very light weights, 08:25 and Lauren will not use any weights. 08:28 So, you don't have to use any weights, 08:29 I have two cans from the grocery store. 08:31 So you do this exercise, you can grab the stuff 08:33 off the shop and here we go. 08:34 Let's do this. First go the right side, 08:36 let's lunge, nice lunge, arms up, 08:40 straight back and push back. 08:42 Okay, that's good for the quads. 08:44 Next side, lunge, arms out, 08:47 straight back and back, great, excellent. 08:51 Next lunge, arms out, straight back 08:55 and back to the center. 08:57 Next, left side, arms up, back and to the center. 09:02 Let me tell you one of the thing 09:03 to improve this exercise, 09:04 tighten your abdominal muscles. 09:06 If the abdominal muscles 09:08 are flabby and loosey goosey, 09:09 this won't be very good. 09:11 So, tighten those muscles. 09:12 Let's lunge, right, arms up. 09:15 You feel that in the quads, 09:16 don't you? I best you do. 09:18 We feel out for the burn there. 09:19 Next left, out, back and this, excellent. 09:24 Front, arms out, 09:27 straight back and back, okay, good. 09:30 Left, straight back, good lunge. 09:34 As deep as you can get to the lunge, 09:36 it's even better, arms out, straight back, great. 09:40 Next lunge, arms out, 09:43 straight back and two more, okay. 09:46 Right, good lunge, straight out, back and here. 09:50 Last one. Good lunge, arms out, straight back. 09:55 All you have to have is two cans from the grocery store 09:58 and you will be able to really 09:59 work those muscles. 10:02 The next thing I am going to do 10:03 with the grocery can again, 10:05 we are going to do a little bit 10:07 of what we call squat running. 10:08 So if you want, you will not use weights again. Okay. 10:11 For this and Andi is going to use some regular weights, 10:15 I'll use my grocery cans again. 10:17 What I want to show 10:18 you is that in doing core exercise, 10:21 you can use what you have at home. 10:24 You do not need to go and buy certain weights. 10:27 In fact I actually recommend 10:29 that you don't do that 10:30 because you can injure yourself. 10:31 Grab two cans these each weigh 10:33 about almost a pound each, I'm working hard. 10:38 And what we want you to do 10:39 is to really engage the core, 10:41 act like you're in a running squat 10:42 and move your hands like you're running. 10:45 Tighten your abdominal muscles, 10:47 tighten your muscles and move really fast. 10:49 Okay, let's just keep running, running, 10:52 who is chasing you Lauren? 10:53 My husband. Oh, she's good. 10:55 All right, great, keep running, 10:57 keep running. Andi who is after you? 11:00 Oh Bob, yeah my husband too. 11:02 How about those weights doing for you? 11:04 Oh those weights are great. 11:05 All right keep that going. 11:06 I always quick though. 11:07 Very good, keep going girls, you're doing great. 11:09 Oh, look at Lauren, 11:10 when you have no weights, look at Lauren. Oh yeah. 11:12 When you have no weights, you can really move, 11:14 keep the car engaged. 11:16 Keep the thigh muscles engaged, 11:17 keep your abdominal muscles engaged, fantastic. 11:20 Switch the legs, switch. 11:21 Keep running and running, 11:23 we are running, we're being chased, 11:25 keep running and running. 11:27 They're chasing us. 11:28 Now, my son's chasing me. 11:29 Now your son, he wants to see what dinner. 11:32 All right, keep running, 11:34 we are running, we are running, 11:36 all right, very good. 11:38 Okay, two cans from the grocery store, 11:40 that's what you need. 11:42 You don't need to go and buy anything 11:44 fancy, no fancy equipment, that's all you need. 11:47 Now we're gonna little back and do some pushups. 11:51 So here we go. 11:52 With these pushups, this time 11:56 we're going to do something a little easier. 11:59 Let's get down on our mats 12:01 and these are called actually, Sphinx Pushups. 12:05 We will be on our elbows with our arms out, 12:08 hands out front, the closer your elbows 12:11 are to your body the more difficult. 12:13 So, you wanted to be easier, 12:15 put your arms a little forward but all you do is, 12:18 I'll be on my knees again. 12:19 I think probably most of us will be on our knees 12:21 and you push up and down to the elbows, 12:24 up down to the hands and down to the elbows. 12:27 Let's start that. One and two good, 12:30 that wasn't two, was it? 12:33 Okay, we also a tire or two I guess so. 12:36 That's number four I think, good, 12:39 five and down and six, down. Good. 12:44 Seven and down, 12:46 what do you think of these Andi? 12:47 Do you think these are easier? 12:49 Yeah, these are bit easier. 12:50 I think they are harder. 12:51 You think they're harder. Yes. 12:53 Okay. While each one, 12:55 you can see each one is little different, you know. 12:57 For some people it's more difficult. 12:59 Now if you have to kind of walk 13:01 a little bit like that, that's fine. 13:02 Like I said, do whatever is very comfortable 13:06 and as you keep practicing, 13:07 things get a little bit easier, okay. 13:11 The big thing I'm very concerned 13:13 about is not to hurt yourself, 13:15 don't try and do more than you can as you are at home, 13:18 try and just do maybe two 13:20 if you can or just kind of practice 13:22 and take a rest as Lauren's taking her rest. 13:25 Okay, great. I'll be taking rest. 13:27 I thought they were done. 13:28 We did good, right girls. Very good. 13:30 Enough pushups for today. 13:31 Enough. All right. 13:32 So, the good news is the pushups are finished. 13:36 For our next exercise we're gonna have some fun. 13:38 So let's standup and what we're going to do is, 13:42 we're going to do something that we do everyday, 13:44 putting things away. So let's take something. 13:47 I'm going to take a can from the grocery bag 13:49 that I just brought into the house. 13:51 And I am going to pick it up and put it on the shelf. 13:55 We've a lot of groceries to put away. 13:56 This is one of the things that's key, 13:58 I think everybody at every age 14:01 can benefit from this particular exercise. 14:03 So, let's tart this exercise now. 14:05 We will stand with our mats between us like this 14:09 and so you have to have your legs apart just a little bit 14:12 and what we'll be doing is, 14:13 we will take the groceries off the floor 14:15 and put them up on the shelf. 14:17 And notice I'm just putting on this foot 14:20 as well as your knees are bent 14:22 and you put the groceries are on the shelf. 14:24 You pickup the groceries from the floor, 14:26 pick them up on the shelf, 14:28 pick them up or their gardening tool. 14:30 Pickup the shovel, 14:32 put it on the shelf, pickup the shovel. 14:34 So let's start because we have lots of groceries 14:36 to put away today. 14:37 Let's begin all right. 14:38 So pickup the groceries, 14:40 put them on the shelf, great. 14:41 Pickup the groceries, 14:43 put them on the shelf, pickup the groceries, 14:46 put them on the shelf, excellent. 14:48 And make sure you have good posture, 14:50 bend your knees appropriately 14:51 when you bend down. 14:52 Always bend your knees 14:53 and then straighten back up, okay. 14:56 We believe a lot of groceries to do 14:59 and Lauren is demonstrating here using nothing at all, 15:03 as long you just practice squatting down 15:05 and putting on the shelf. 15:07 Now my sister is using weights, 15:11 she is the machine and she is demonstrating that, okay. 15:18 Now that's all on this side. 15:20 Let's get the ones over here, how about that? Okay. 15:22 On the left side, okay. 15:23 So, let's pickup the groceries 15:25 put them on the shelf, pickup the groceries, 15:28 put them on the shelf, excellent, 15:30 pickup the groceries, put them on the shelf, 15:32 pickup the groceries on the shelf. 15:35 Let's just keep getting those 15:36 groceries out of the bag. 15:38 Putting about them at high shelf or picking up 15:41 that tool from doing the petunias 15:46 or putting that stuff around the petunias 15:48 to prevent the rabbits from eating your petunias. 15:52 I learned actually sometime ago, 15:54 not to plant petunias 15:57 because the rabbits always eat my petunias. 16:02 All right, very good. 16:04 Let's go the next side again. 16:05 And our groceries are over here. 16:07 Next side. I put away. 16:08 All right, next side. 16:10 Let's go. One more side here. 16:11 So, pickup the groceries, good, on the shelf, 16:14 pickup the groceries, good. 16:17 Now at home, for you at home 16:18 as you're doing this exercise, 16:20 do it at your own pace. 16:22 If you can only do two times or one time 16:25 on the side just do that. 16:28 Don't overdue any of your muscles, 16:31 don't strain anything but we just want 16:35 you to be able to do things safely at home. 16:37 Core is the exercise that we all need for safety. 16:43 Okay. Let switch sides, great, left side, 16:46 pickup the groceries, great, excellent. 16:50 All right, okay. 16:55 And you can feel as you bend down there, 16:56 you know, your quads, 16:58 you can feel them in your quads, 16:59 and you tighten your abdominal muscles. 17:01 You keep your back in perfect form 17:04 as you pick these groceries up 17:06 and put them on the shelf, 17:09 All right, I think we've done a good job. 17:11 We have done, we are done. Believe me. 17:12 All right, very good. 17:14 Okay, great. 17:17 And now we're gonna maintain that position. 17:19 We're gonna do something called Low Lateral Skaters. 17:23 Now I think that all of us will probably have 17:25 a different example of this, 17:29 so you can look at us as we do it. 17:32 One thing I will be doing is a low lateral skater. 17:34 Again you put your legs a little bit apart. 17:38 I'll come back a little bit, and what you want to do 17:41 is to move from side to side in a rhythmic motion. 17:45 Now once, I don't know Lauren 17:47 you going to lift your leg too, right. 17:49 Okay, so you want to be very 17:51 and you can walk on your hands 17:54 as you go from side to side 17:56 and this you feel that again, 17:57 your thighs should be burning. 17:59 Okay and you are going from side to side. 18:01 Now the other part of this is, 18:03 we're going to be lifting our leg a little bit. 18:05 My twin sister is able to lift her leg quite 18:07 high when she gets to the side. 18:09 I will only do a toe tap. 18:11 So, let me show you that. 18:12 So you come to the side and you just do a toe tap. 18:15 And look at my twin sister, 18:17 she is lifting her leg quite high as you can see, 18:19 and so we come over to the side again 18:21 and we walk our hands over to left side, 18:24 I'll do a toe tap. 18:28 You do not have to lift your leg, 18:29 just keep your body low 18:30 and just go from side to side like this. 18:34 And this really strengthens your core, 18:36 strengthens your quads, 18:40 and just keep going, side to side, 18:42 these are called Low Lateral Skaters. 18:45 And if you watch people 18:47 who skate especially the speed skaters, 18:52 it's quite amazing how low 18:54 they can get very strong in this area. 19:00 Okay. Let's try and do another four of those. 19:04 That was one, there is two, 19:06 there is three and there is four. 19:11 Come on up that was excellent, very good. 19:14 Okay. We're going to do another exercise. 19:17 Now we did it earlier 19:19 when we did the abdominal exercises 19:21 but these are so important, this really gets the core, 19:25 strengthens our trunk. 19:27 If our trunk is rotten, 19:29 the tree blows over in the wind 19:31 and we wanted to be sure 19:32 that our trunks are very stable. 19:35 We did the hip raises, 19:36 I think we should turn around our mats around, 19:37 don't you think so we can see how we do this 19:41 So, let's just go like this and what we'll be doing is, 19:48 we put our elbow again underneath our shoulder. 19:53 We've already done some of these 19:55 as we practiced earlier before we came here today. 20:01 And so we want you to put 20:06 your hand on your waist, 20:08 elbow under your shoulder, these hip raises 20:11 and just lift and don't touch the mat again, 20:14 two and do as many 20:17 as you feel comfortable doing, that's three. 20:19 I'm gonna aim for twelve. 20:22 I think that's five, six, seven, 20:27 eight, nine, 20:31 ten, eleven, tweleve 20:37 Oh, that was twelve, we made it. 20:39 It was twelve. 20:40 Did we do 12? 20:41 How much you guys do? Twelve. 20:42 You got twelve, you all did twelve, okay, good. 20:43 And then of course okay, good. 20:46 Okay, so now we will do put the elbow 20:50 onto the shoulder again, 20:51 make sure that elbow is directly underneath 20:53 the shoulder and keep your legs together 20:59 and put your hand on your hip 21:02 and keep your knees as straight 21:04 as possible and then you just raise. 21:06 Again when you come down towards 21:07 the mat don't put your hip back on the mat, 21:10 keep it just covering above the mat 21:12 and push as high as you can. 21:14 There is one, two, 21:17 three, four, 21:21 five, six, 21:26 seven, eight, 21:30 nine, ten, 21:33 eleven, twelve. 21:37 We did it. We did. 21:40 All right, twelve on each side 21:41 and that's really quite good. 21:43 Okay, the next thing 21:45 I think I want you to do is 21:47 we'll do those pushups in a little bit here. 21:50 What I think we'd like to do is we do a little bit 21:53 of walking on our hands 21:57 and we'll keep our knees straight. 21:59 This is what we will do is let's start back here. 22:03 Maybe you could change the mats around, 22:08 and we will go down on our hands, 22:10 keeping our knees on our feet straight, 22:13 don't bent your knees, 22:14 we're gonna walk forward on our hands 22:16 and then backwards, keeping that on our tip of toes. 22:19 Let me show you how that's done, 22:21 'cause I want you to do this safely, 22:22 I don't want you to this incorrectly 22:24 you could hurt yourself. 22:25 So, you will on your hands like this, 22:28 your on your tip of toes you walk forward 22:30 with legs straight, do not bent your knees 22:33 and then backwards. 22:35 Okay, Andi and Lauren. Yes. 22:38 You can join me. 22:41 She was quiet. 22:42 And then the other thing I want you to do 22:43 is keep your bottom as low as possible, 22:47 okay just keep walking. 22:51 Okay, very good and then back for four, 22:55 keep the knees locked, 22:57 very good lock your knees walk forward again. 23:04 Okay, backwards again. 23:06 This is engaged the core on this, 23:08 tighten those abdominal muscles, tighten them. 23:13 This will really make your trunk strong. 23:17 Okay just practice this, you will see times a day, 23:20 2 or maybe 10 seconds with whatever last time forward, 23:24 one more time, 23:28 excellent, one last time back, here we go. 23:34 All right. I heard that who, yes, okay. 23:38 It's end of the day. 23:39 All right. Now I want you to do one 23:41 other thing and that's a pushup 23:44 and this is a beautiful exercise for the core. 23:48 And at first and I'll tell you of the truth. 23:50 We may topple over. 23:52 As I showed to you, I may topple over. We're tired. 23:54 So, let me just show you what this is like. 23:58 I also want to confess, 23:59 I said they were no more pushups 24:00 and I guess these are kind of pushups. 24:03 Okay, so here we go. 24:05 What this is, you are on your hands like this, 24:09 you do a pushup and then you put your hand here, 24:14 you lock your ankles, your body is up, 24:17 you went up into the sky, 24:19 turn around and look up again and back. 24:24 Do a pushup, put your arm here in the middle, 24:29 lock your feet, reach up into the sky, 24:32 turn over and up and back, okay, ready. 24:37 Let's just do a few of those and see how we do. A few. 24:40 Okay, all right, so here we go. 24:43 A pushup and put your hand in the middle left hand, 24:48 lock your legs together your feet, 24:51 reach up into the sky, 24:52 turn over, up, back and down. 24:57 I'm on my knees, pushup hand in the middle, 25:02 lock your feet together, lift up, 25:05 around, up and back, excellent. 25:11 Down put your hand in the middle again, 25:15 put your feet together lock them up 25:18 in the sky, back over. 25:20 Let's do one more of these, okay. 25:22 Another pushup and put your hand here 25:28 there over and down, all right. 25:33 That was very good. 25:35 There is one more thing I'd like to try, 25:37 if you guys are willing, this is a bonus. 25:40 Willing, but not able. 25:42 This is just a bonus and this is the last thing 25:44 we're going to do before we cool down 25:46 and I want to see if we can make bow 25:48 and then make a boat, okay. And this is very good. 25:51 Let's turn our mats all around this direction 25:53 if it's possible. 25:57 okay, let's join them together. 26:01 Okay, what we want you to actually do 26:04 is to this really engages 26:09 the core automatically. 26:11 You put your legs up like this, 26:13 put your arms up, try and do that, 26:18 this is a bonus like I said. 26:19 And then flip over onto your back, 26:22 onto your back and then pull your knees back, 26:27 lifting your chest off the floor. 26:30 Okay. Excellent job, Lauren. 26:34 Okay, good let's do that one more time 26:36 and we will just put our legs up like this, 26:40 put our arms up, 26:41 keep your back as straight as you can, 26:42 hold it, hold it, hold it, ah, excellent, down. 26:47 And we'll do one more of those 26:49 and we will lie on our stomachs again. 26:52 Now what we're going to do is pull up 26:54 with our hands, pull our feet up, 26:56 pulling our chest off the floor 26:58 and that is very nice. 27:00 What a nice workout! 27:02 Thank you Andi and Lauren, 27:04 you've done such a wonderful job 27:06 and it's been such a privilege to be exercising 27:09 with you and it's so such a privilege 27:12 to have you all joining us as well. 27:13 We want you to do a little cool down here 27:16 and we want you to do some stretching 27:18 and so let's go ahead and standup 27:21 and we'll stretch as we standup to cool down. 27:25 And I want just to put our legs here like this 27:29 and take some deep breath, deep breath, up 27:33 and exhale down 27:36 and inhale up and exhale down. 27:40 Okay, very good, continue to do that. 27:43 Thank you so much for joining us 27:45 for this core workout. 27:47 The core is crucial in preventing us 27:49 from having any kind of injuries 27:51 and it has been a privilege and an honor 27:53 to be able to present this program today. 27:55 We want you to do normal everyday household 27:59 activities safely without any injury 28:02 and with increased flexibility 28:05 and the core is important for that. 28:07 We pray that you will be here again with us 28:10 and join us for more aerobics. 28:12 Thank you so much, God bless. |
Revised 2014-12-17