Participants: Lyndi Schwartz (Host), Andi Hunsaker, Tami Bivens
Series Code: NBAS
Program Code: NBAS000027
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00:01 The following program is designed to demonstrate
00:02 simple workouts that you can use to improve your health. 00:06 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Come join us for Body and Spirit Aerobics. 00:14 We are going to have fun. 00:40 Hi, welcome to Body and Spirit Aerobics. 00:43 Do we have fun planned for you today? 00:46 I am Lyndi Schwartz, your host today. 00:48 And with me, we have Tami Bivens. 00:50 She is from California. 00:51 And we have my identical twin sister, 00:54 Andi Hunsaker from Massachusetts. 00:56 Before we get started, 00:57 we like to have a little bit of a spiritual thought. 01:00 And I want to leave you with this as we exercise today. 01:03 And this text is taken from Galatians 5:16, 01:08 "Walk in the Spirit, and you shall not fulfill 01:11 the lust of the flesh." 01:12 And I believe that that means that the very first thing 01:14 you do every single day 01:15 is spend that first time with God 01:18 and then we can exercise. So ladies--Yes. 01:19 Let's get started. All right. 01:21 Today, we are going to have some fun. 01:23 We are going to just walk at home. 01:24 Can you imagine walking for three miles in your house? 01:29 Sounds boring, but listen to this. 01:31 We're gonna do all kinds of things. 01:33 I'm gonna take you through a few of the basic steps. 01:36 We're going to first walk just like this. 01:38 And this is the warm up. 01:39 So we'll just walk in place. 01:41 There are only four basic steps. This is the first one. 01:44 Then after this, we will do some other ones. 01:46 And we'll show you what those are 01:48 so let's just keep walking. And just get warmed up. 01:50 You can feel your blood begin to go. 01:52 And you feel little warmer, right girls? 01:53 We do, absolutely. Absolutely. 01:55 Okay, the next thing we are going to do then 01:57 after this march, we'll count to four. 01:59 And we'll step towards the side. 02:01 So four, three, two, one and side, 02:07 not too fast yet, not too fast. 02:09 Just keep going like this. 02:10 It could be just warming up. 02:11 We will walk today about one and a half miles right here. 02:16 If you rewind the program or play the program again, 02:19 you will get three miles in your home, 02:21 imagine that, okay. 02:22 So let's just keep going. 02:23 And this move, this is one of the standard things 02:26 that we're going to be doing. 02:27 And every time we change, we'll go back to a march. 02:30 So on four, we'll go back to a march. 02:32 So here we go, four, three, 02:38 two, and one, so march. 02:42 And lift your knees a little higher. 02:44 Lift your knees a little higher. 02:46 Very good and we always start from the right side 02:48 when we make something, a new move. 02:50 Okay, so let's four, three, two, one, 02:55 let's kick, kick, kick, very good. 02:59 Then now when you kick, don't just throw your leg, 03:02 just lift your leg and kick. 03:05 Okay and we will get more intensity 03:08 because we're gonna get the walking pretty fast. 03:11 Are you ready, ladies? Yeah. 03:12 All right, so this is the warm up still. 03:14 We will get to really moving after a while, okay? 03:17 So after four more kicks, we will go ahead and march. 03:21 Four, three, two, one, march. 03:29 Now this is gonna be one of the more difficult things 03:31 when we start lifting our knees up, okay. 03:34 But you're gonna hang in there with me. 03:36 We're gonna have a great time, okay. 03:38 So let's just keep moving our legs. 03:40 And we're gonna have more intensity 03:41 as we get warmed up. 03:43 Not too soon, always warm up first, okay. 03:46 Now we're gonna do some knee lifts, 03:48 four, three, two, and one, 03:54 knee lift, knee lift. 03:57 Let's get those knees high. Don't cheat. 03:59 Get the knees way high, okay. 04:01 I want your thighs to begin to burn. 04:03 That's the whole point. Oh. 04:05 Is that right? Yes. 04:07 Okay, the whole idea 04:09 is to really do some serious work, okay. 04:12 So we'll get these lifts. 04:15 Okay, now we'll do four more of these knee lifts 04:18 from the right side. 04:21 Four, three, two, one, now march. 04:29 Okay, now next time, we go to the side 04:31 but now with greater intensity. 04:32 And you'll do exactly what I do. 04:34 So I'll go like this, 04:35 four, three, two, one, to the side. 04:42 And now get down, squat down. 04:45 So you're really using your thighs. 04:47 And really dig. 04:48 And when you squat, you can go faster and farther. 04:53 So really squat. 04:56 Okay, really sit down and go. 04:58 Now I want you to use your arms a little bit. 05:01 I want you to lift your arms to the heavens, okay. 05:05 And get your arms going and just bring them in. 05:09 Clap, is clapping okay? I think it is. 05:11 That makes me happy. 05:12 All right, here we go, just clap. Okay, good. 05:17 Okay, now we're gonna go back to walking in a little bit. 05:21 And this time, we're gonna walk a little bit wide. 05:24 And do some kickbacks, okay. 05:26 So here we go. Okay, keep doing this. 05:29 One, two, three, four and walk. 05:37 Walk, walk, now walk wide, wide. Keep wide. 05:45 Okay, keep walking wide. And get your arms moving. 05:50 Burn more calories, use the whole upper body. 05:54 Okay, get your arms going. 05:55 This is all in the walking, you see. 05:57 The main move is walking in the middle, 06:00 then walking to the sides. 06:02 Now with this I want to do some lifts 06:05 I 'll show you what they are. 06:07 This is just-- look at me. 06:09 I mean, you feel comfortable, do this. 06:13 Okay, good. Get your arms out, pull back. 06:18 Okay, get your arms moving back. 06:22 Okay, very good. Push arms back. 06:26 I get our arms towards the heaven, 06:28 arms toward heavens. 06:29 And you know what we say at classes and school? 06:33 If you are happy and you know it, 06:35 girls what do you do? 06:36 Clap your hands, okay, let's do it, very good. 06:43 Okay, now let's do some more aggressive walking 06:48 with the hands, but let's keep this going. 06:50 Really dig in, girls. Are you digging in, Tami? 06:52 I think it's going on. 06:53 Squat low, get those thighs till they burn, good. 06:58 Squat low, okay, very good. 07:00 Now we're gonna do a vigorous walk. 07:02 I'm gonna count again to four. 07:05 Four, three, two, one, and walk. 07:12 Knees high, very high knees, very high knees. 07:17 Get your arms really going. 07:19 Okay, next up, those knee lifts are coming back. 07:25 So you need to get ready. 07:27 We just keep walking vigorously. 07:29 Okay those knee lifts are gonna come back. 07:32 Let's keep going. Have little pain, all right. 07:36 Four, three, two, one, knee lift, knee lift. 07:41 Get your arms up, move your arms. 07:45 You know what happens when do you this? 07:47 Your legs are going but also your arms are going. 07:50 And this helps increase the intensity of the exercise. 07:56 Okay, very good, keep that. 07:59 How are you doing out there? 08:01 I hope you're enjoying this. 08:04 Get your arms going, okay. 08:05 Now in a little bit too, you know, we will use weights. 08:08 Not right yet, when we're comfortable 08:10 and good and warm, we'll use some weights. 08:13 Okay, now let's go back to walking. 08:17 Four, three, two, one, 08:22 then walk, walk, 08:25 get very vigorous, you gotta walk faster. 08:27 We're gonna walk a whole mile and a half 08:29 right here on this stage today. 08:30 Mile and a half right here today, 08:33 okay. Keep walking. 08:37 Now I wanna put your arms over your head like this, 08:40 up and down, and up and down, 08:43 and up and down, big movements, 08:45 up, good, up with enthusiasm, 08:49 up, up, up, good job. 08:54 Good job, you guys. 08:57 It's hot, isn't it? Hot. 08:59 This is a lot of work. 09:01 Who imagined that walking could be this intense 09:04 and guess what, I'm a runner. 09:06 I am really almost out of breath. 09:09 Okay, keep going. 09:11 Now we'll start walking right. 09:15 Walking right, up, up, good. 09:23 Kickbacks are coming back. Kickbacks are coming back. 09:29 Here we go, four, three, 09:34 two, one, kickbacks. 09:38 Don't move fast, keep work going. Good job. 09:45 Okay, now we're gonna start after 09:48 we do this for a little bit. 09:49 We're gonna walk and we'll have some kicks 09:52 out to the front. Okay, very good. 10:00 Okay, now this really-- 10:01 again this is designed to kind of get 10:03 all your muscle groups, your core muscles, 10:05 your arm muscles, your shoulder, 10:08 the back, your thigh muscles, 10:11 oh, your whole body is involved in this. 10:13 Okay, let's go back to walking. 10:16 Okay, four, three, two, one, 10:23 walk, walk, very good. 10:29 We'll do some kicks out to the front. 10:33 Okay, one, two, three, and four, and kick. 10:40 Lift those knees. 10:42 Get your arms up to touch your toes. 10:47 This is about a mile and a half. 10:54 Okay, good, very good. 10:58 Are you guys getting your arms up in the air? Yeah. 11:00 Over head, over head, 11:03 we cheat a whole body going. Very good. 11:11 Hey, this is part of the mile and a half walking. 11:13 This is how it's done. 11:15 This is how you have fun walking. 11:17 But not for the neighbors. 11:19 You go outside and do this, it will be pretty funny. 11:22 But anyway, actually having said that, 11:24 you know, walking outside is the best 11:26 you can do or running outside. 11:29 If you can't do that, this is good. 11:31 Okay, let's go back to marching a little bit, march. 11:35 Okay, we're going to be increasing 11:38 the intensity of this exercise. 11:40 And one thing I have learned is to use weights. 11:44 And so right now we are going to do weights. 11:50 And my friend, Nancy Diaz 11:51 is joining us for the weight segment. 11:53 So keep moving, we'll get our weights. 11:56 You keep moving and I will get weights too. 11:58 Okay, now this is walking with weights. 12:01 You keep the weights in your hands 12:03 and you just initially just get used to it 12:05 by just carrying the weights initially. 12:08 Okay so walk a little faster. 12:11 We'll go through all of the moves 12:14 with just carrying the weights. 12:16 And then we begin to use our arms. 12:19 And my recommendation is to use 12:22 three to five pound weights to do this. 12:27 Somebody cheating back there? I think I was cheating. 12:31 Nobody wants to carry your weights. 12:32 Same as like "I don't wanna do that." 12:35 Well, Nancy, what do you have? 12:37 Five pounds. Andi, what do you have? 12:38 I have got five pounds. 12:40 What do you have? What do I have? 12:42 Well, you know, when you're the leader, 12:44 you can do anything you please. 12:47 And so I have weights, okay. 12:51 All right, now let's go and step to the side on three, 12:53 okay--on four, one, two, three, 12:57 and four and quicker, step, step, step, good step. 13:03 We're just gonna carry the weights for the time being 13:05 and just get used to having them in our hands. 13:07 We're gonna be exercising our triceps 13:09 or shoulder muscles and our biceps 13:12 and really get down low, 13:14 dig in, dig in, get the thighs to burn. 13:19 Hop a little bit, in fact, hop, very good. 13:24 Nancy, how is it? Great. 13:26 You look fresh. No sweat. No sweat. Sis, no sweat. 13:33 They have got no sweat. 13:36 I will. Okay, good. 13:38 Okay, let's go back to walking on the count of four, 13:40 four, three, keep low, 13:44 two, one, march, march. 13:49 Let's do some kicks. 13:51 Four, three, two, one, and kick, kick, kick. 13:59 Nancy, you like kicking, don't you? I do. 14:01 Yeah, you know, kicking is really good for you. 14:03 It teaches you balance and posture. 14:05 By the way, when you kick, 14:06 stand up straight, suck your tummy in 14:10 and tuck your posterior end, 14:14 keep your shoulders up square. 14:16 Don't lean back or slouch. Okay, very good. 14:20 Okay, let's go ahead and walk again. 14:22 Walk, walk, okay, guess what? What? 14:28 It's time to use these weights. 14:33 Okay, so the first thing we're gonna do, 14:35 we're gonna do over head and she said good. 14:37 She said good. I can't believe she said good. 14:39 Okay, now the first thing we do, 14:41 we lift this over our heads like this, 14:43 up and down, up. 14:46 Now I will tell you the honest truth. 14:49 They have slightly heavier weights than I do. 14:53 Well, anyway we'll keep doing this until it burns. 14:56 When I have protest I might slow down. 14:59 All right, Nancy. Protesting. 15:02 Just keep this going. And up and push up. 15:06 Good, push up, push up, good. 15:10 Push up, okay, very good. 15:14 How are your arms feeling? Burning. Yeah. 15:16 They're burning? Yes. 15:17 Really bad? Very bad. 15:18 Really, really bad? Oh, it's starting. 15:21 Okay, let's carry them now. Let's carry them. 15:24 Okay, very good. 15:27 Now unfortunately we're gonna do 15:28 these things called shoulder flies. 15:31 And we're gonna do that by stepping out to the sides, okay? 15:35 So on the count of four, we will step to the sides 15:38 and I'll show you what that looks like, 15:39 four, three, two, one, shoulders like this. 15:44 Get your arms out, out and in, out, good. 15:49 Now these are very good 15:50 for the muscles in this area. The deltoids. 15:53 The deltoids and the shoulder, okay. 15:59 So see we are sweating. This is a lot of work. 16:02 If you're gonna walk at home 16:03 might as well burn some calories 16:05 and get a real workout, right sis? 16:07 Yeah, I'm gonna change my weights. 16:08 She's changing her weights out. 16:10 Now let me show you what my sister's doing? 16:12 If you those are too intense, either drop the weights, 16:16 pause like this, take a rest or get lighter weights. 16:20 And my sister demonstrated a great point. 16:22 Get different weights and again begin with three or none 16:26 like we did in the very beginning. 16:27 Burning? Oh, yeah. 16:29 Okay. Oh, yeah, oh, these are killers. 16:36 Okay, great. Now these will come back, okay. 16:39 Now let's go ahead and walk, walk, walk, good, walk. 16:44 And just carry the weights. 16:46 Now you know those things 16:47 in the back of the arm, ladies? Yes, the flab. 16:49 That's called your triceps muscle. 16:52 It is a muscle that waves goodbye, 16:54 long after you've left the room. 16:56 We don't want that, do we now? No. 16:57 All right, so we're gonna have some pain. Okay. 16:59 Where there is no pain, there is no gain. 17:01 How are you doing out there? 17:02 I hope you're having a great time with us 17:04 because we are half dead, 17:06 but that's all right, all right. 17:08 Okay, keep moving. 17:10 Now what we're gonna do is we're gonna put 17:11 the weights above our heads, like this. 17:15 Now we're gonna use these things 17:16 called triceps extensions. 17:20 When you do that, you keep your elbows straight. 17:22 You dip weights down, don't move your elbows. 17:26 Keep marching. Okay, just like that. 17:30 So don't swing your arms around like this. 17:33 Okay, that's nothing. 17:34 You keep your arms still up. 17:38 Very good, okay, good, 17:40 are you feeling this? Yeah. 17:41 This is the one muscle that I want to exercise 17:44 to the maximum because this is the muscle 17:46 it's hard to get at. Yeah, it's true. 17:48 It really is. Keep the weights together just like Nancy. 17:50 See how Nancy is doing. 17:51 She is in perfect form, excellent. 17:54 Okay, I think that's good enough 17:55 for the time being there, right? Yeah, yeah. 17:57 Okay, girls, let's just keep walking. 18:00 And I must do-- do some kicks. 18:03 And when you get moving this weight, 18:04 you can keep moving them like this. 18:06 Have a good time. That's right. 18:07 Loosen up a little bit. 18:09 All right, just have a good time. 18:10 Move the weights back and forth. 18:12 This increases the intensity. 18:14 All right, very good. 18:16 Now I, I like nothing better than 18:19 an excellent cardiovascular workout. 18:21 It's good for your muscles, 18:23 for your heart, even for your brain. 18:25 We had the spiritual thought in the beginning, 18:27 "Walk in the Spirit, and you will not, 18:30 that's a promise, fulfill the lust of the flesh." 18:34 So as you exercise, keep that thought in your mind 18:37 all the way the way through 18:38 and God will really bless you. 18:39 Okay, ready for some kicks? Yeah. 18:41 Ready, all right. Now let's count. 18:44 Four, three, two, one, kick. 18:49 Now we're gonna take both arms out, 18:51 like this, out, out, out, good. 19:03 Okay, this is fun to work. Yeah, it was a blast. 19:05 You guys having fun? We're having fun. 19:06 Have you had this, a good walk like this before? 19:08 No, I can't remember. 19:09 Have you walked down the streets with weights like this? 19:12 What will the neighbors think? Have mercy. 19:14 Okay, now make sure your posture is good, 19:16 that you're upright. Okay, good. 19:23 Next step, okay. 19:31 Okay, next step then we are going to continue 19:35 to do that little bit more. 19:37 Are your arms burning? Yeah. 19:38 Okay, let's keep it carry then and march. 19:40 We're actually moving it. 19:42 Anytime during this exercise, 19:43 you say, "Enough, stop." 19:46 Stop, go ahead and stop, okay. 19:48 But we will continue, okay? 19:53 Now we're gonna do some knee lifts. 19:55 And this time we'll exercise our waists. 19:57 Okay, so we'll keep marching like this. 19:59 We'll exercise our weights-- waists. Yup. 20:02 Not weights. Got it. 20:03 But our waists, all right. 20:05 You know, my friend Nancy's from Portugal. 20:07 And she's been teaching me English. 20:10 Oh, I don't think. 20:12 New English. It's the new English. 20:15 So we have been having a great time. 20:17 So any way, okay, now we're gonna do some knee lifts. 20:19 And when we lift our knees we'll twist our bodies 20:21 to that knee with the weights, okay. 20:23 Like this, twist, twist, twist. 20:27 This exercises your waist. 20:29 And we women think that's important, right? Yup. 20:36 Okay, now we're gonna have to go 20:38 through all that when we do it again. 20:39 Take the shorter flies again. 20:41 Yes we do. Oh. 20:43 Oh, did you hear that, you see? Now let me tell you something, 20:45 this is real sweat. Oh, that's right. 20:46 Okay, these are real people. 20:48 We are really working hard, 20:49 aren't we? Oh, yeah. 20:50 We are working really hard with this. 20:52 But we are glad because you know something? 20:54 We are able to do it. 20:56 Not everybody has the gift of being able to exercise. 20:59 But as you start off small 21:02 and everyday you do something, 21:04 you will be able to do a whole lot more. 21:06 Okay, go shorter flies, let's do those first, 21:09 they are coming back, okay? 21:10 I heard oohh-- did you hear that? 21:13 With weights or without weights? With weights. 21:20 I don't go easy on them. You can see that, right? 21:23 Okay, let's march and just carry the weights. 21:25 Carry, just walk and carry. 21:27 Okay, now we're gonna do those shorter flies again 21:29 and we will step, step, step, very good, 21:34 just carry, step. Okay, very good. 21:37 Okay, good, okay, now we're gonna do 21:42 the side step on four, 21:44 four, three, two, one, side step. 21:48 Dig your knees and your thighs in first, 21:50 get low, get low, get low and move fast, quickly. 21:54 Now I'm not toying 21:55 walking a mile and a half, we really are. 21:57 I've done this. This is a mile and a half. 21:58 When we finish this program today 22:00 it will be a mile and a half. 22:01 If you repeat it three miles in your living room, 22:04 get yourself some weights, 22:05 three pounds to five pounds, have a great time. 22:08 All right, now Nancy's favorite. 22:11 Those things called the shorter flies. 22:14 So first of all let's take our weights 22:16 out to the corner of the room. 22:17 Up and in, up, good, keep low. 22:24 Let those thighs burn, good, good, out, 22:32 okay, I hear breathing and that reminds me 22:35 don't forget to breathe when you do these exercises. 22:39 Make sure you are taking nice, deep breaths. 22:43 Get oxygen to those muscles. 22:45 And oxygen to your brain. 22:47 And you know, these are good 22:48 because this one shapes our shoulders. 22:51 Sis, how you doing with those weights? 22:53 Better. I got three pound weights. 22:56 She switched for three pound weights. 22:58 I think she is cheating. Nancy-- 22:59 And stopped a little bit. 23:01 Yeah. Now look at Nancy. 23:03 Nancy is dropping, do that. Okay, very good. 23:06 Okay, let's walk, walk, walk, good, very good. 23:11 Okay, we're gonna do those triceps 23:13 again after a while. Oh, really? 23:14 Once we--oh, really. Oh, really. 23:17 I think we like the triceps, ladies. 23:18 We already confessed that we have those things, 23:21 you know, this, that waves goodbye as you're leaving. 23:25 We don't want that. All right, here we go. 23:28 Okay, Tami, you're covered yet? Yeah. 23:31 Heart rate's gone down, you have to lift the arms up, 23:34 keep the elbows still and down, good, lift, good. 23:43 Next step, next step. 23:54 Okay, very good, all right. 24:01 Let's get them down. 24:03 Okay, we're gonna do some biceps curls again, 24:06 biceps, biceps, biceps, good. 24:12 And then we do our weight-- waists again. 24:20 You know, women especially weights-- 24:23 using weights when you exercise the women 24:24 really helps guard against osteoporosis. 24:28 We need to have weight training, 24:29 not big weights, just weights like this. 24:33 Okay, very nice. 24:39 Okay, we'll do some knee lifts again, 24:43 four, three, two, one, 24:46 knee lifts, knee lifts, knee lifts, 24:49 twist, twist, big twist, big twist, 24:55 get that waistline in shape, excellent. 25:00 Okay, very good, oh, girls, you look great. 25:03 You guys look so good. 25:04 Any words of wisdom for anybody today? 25:07 Keep at it. Keep at it, keep at it. 25:08 Don't give up. Never give up, keep at it. 25:10 That's very good. Nancy any words of wisdom? 25:12 I can't talk now. You can't talk. 25:17 If you can't talk at home-- Nancy is very physically fit. 25:22 If you cannot talk, slow it down. 25:24 You don't need to do what we're doing here. 25:26 Just slow it down. Above my waist, Nancy. 25:31 Okay, good, let's march, march, march, march, 25:37 very good, very good, now we're gonna do the knee, 25:40 get the kicks one more time. Put the weights out. 25:43 And that's again just to get our upper bodies going. 25:46 Let's see if we can do this for a minute, okay? 25:49 Kicks, extensions for a minute with the weights. 25:52 With the weights? Yeah, with the weights. 25:53 That looks good. All right, here we go, okay. 25:55 Kick, kick, kick, kick, good, 26:05 okay, just a few more seconds. Really? 26:07 Yeah, it's not that bad. 26:08 Then we're gonna cool down after this. Wow. 26:11 Let me just stress the importance of cooling down. 26:14 You gotta bring your heart rate down into a normal zone. 26:18 But let's keep doing this 26:20 for another half a minute, okay? 26:23 That sound okay, you guys will make it? 26:24 Yeah. For few seconds. 26:26 Oh, seconds. Just a few more seconds. 26:30 Let's keep going. Now you did it. Guess what? 26:33 I figured this out. That's a mile and a half. 26:37 Not your ordinary mile and a half. 26:39 This is a mile and a half with weights, 26:42 different kinds of steps. Okay, good. 26:47 We can put our weights down. 26:48 We don't need them anymore. 26:50 Okay and then let's just begin to cool down. 26:53 And to cool down, we'll do what we already did. 26:55 Just walk, not so fast. 26:58 And by the way, when you're cooling down, you're walking, 27:01 you're metabolism is so revved up 27:03 that you're actually still burning calories at this point. 27:07 It doesn't have to be a target. 27:09 It can be just like this, very slow. 27:12 And I'm gonna do something that's really fun. 27:14 We're gonna start stepping to the side. 27:16 And we're gonna do something else. 27:19 I don't know what to call it. 27:20 Just follow me when we do it, okay? 27:22 Three, four, three, two, one, 27:25 side step, side step. Slow, slow, good. 27:30 You guys did a marvelous job, 27:32 didn't we, girlfriends? Yeah, good. We did. 27:33 All right, the girlfriends had a good time. 27:35 I hope you had a great time too 27:37 exercising with us today. 27:38 We're so happy that you have chosen 27:39 to spend this time with us. 27:42 There are so many things you can do 27:43 but exercise is one of the best things 27:45 you can do for yourself. 27:46 Okay, I'm gonna do something 27:48 called a great five Just watch me. 27:52 One, two, three, four, and great five. 28:03 Just put the one leg behind the other. 28:06 Good cool down. Good. |
Revised 2014-12-17