Participants: Andi Hunsaker (Host), Lyndi Schwartz, Tami Bivens
Series Code: NBAS
Program Code: NBAS000028
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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. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Has your weight loss program hit the wall? 00:14 Join us on Body and Spirit 00:15 to find out how you can improve that. 00:43 Hi, welcome to Body and Spirit Aerobics. 00:47 I am Andi Hunsaker, your host from Boston. 00:50 I'm a physician in Boston. 00:52 Exercising with us today are my twin sister, 00:54 also a physician from Ohio, Lyndi Schwartz. 00:57 Also exercising with us is my dear friend for multiple years, 01:02 Tami Bivens and she is from California. 01:05 Also joining us later in the program 01:07 will be one of our dearest friends 01:09 Nancy Diaz who is all the way from Portugal. 01:12 Both of these ladies are home schoolers 01:15 and very good friends. 01:17 Before we began, I'd like to begin with a text. 01:19 It's best to begin your day with a text 01:22 and our text today comes from 01:23 Proverbs 3 verses 5 and 6, this is what I memorized 01:27 "Trust in the Lord with all your heart, 01:30 and lean not on to your own understanding. 01:32 In all your ways acknowledge him, 01:35 and He will direct your paths" that's a promise. 01:38 Now today we're going to have a program called 01:41 mix it up Cardiovascular training 01:44 which will address the issue of why it is 01:46 that sometimes you feel you're exercising, 01:48 exercising and not losing any weight. 01:51 Well, you know, it's very important to really mix it up. 01:54 Change everything, use all your muscle. 01:56 So we'll begin today by a little bit of warm up. 01:59 It's very important to get oxygen in to our bodies 02:03 because the muscles need oxygen. 02:04 So we will take in for a breath and we'll let it out. 02:08 And then once more 02:09 and then we'll begin with the march center 02:11 one small inhale in 02:13 and inhale it again and we'll march center. 02:16 And get your knees as high up as they can go. 02:19 Well, probably that will be a little excess 02:20 but march comfortably with your arms at your side. 02:24 Then next we're gonna march side 02:26 and bring the legs back together. 02:27 We're gonna march and bring back together 02:30 and then we're gonna step behind 02:32 then we'll do something call the hamstring curl 02:34 and that will exercise our hamstrings 02:36 and our quads, very important. 02:39 So on four, when I began to count to four 02:42 you will move your legs out and bring them back. 02:45 All right, so one, two, 02:46 and we always change by-- I will start again 02:48 but always change on the right side. 02:51 So one, whoops. 02:53 One, two, three, four 02:56 and march wide and bring it back. 02:58 March wide and bring it back, 03:00 march wide and bring it back. 03:01 March wide, in, out, 03:04 in, out, in, out, 03:08 in, out, in, 03:09 you have it ladies? Out, in, 03:11 we're gonna add something now. 03:13 We're gonna step to the rear end 03:15 and were wide. 03:16 Okay, on four okay. 03:18 And one, two, three, 03:23 four next time, step behind, 03:26 step behind, step behind. 03:28 Good, add the arms, 03:29 it's very important to add the arms 03:31 because that will give you more cardiovascular exercise. 03:34 So begin low and go high. 03:36 So one, good move your biceps. Do this purposefully. 03:42 Now for those of you who are working out at home 03:45 it's very important that you exercise within your limits. 03:49 I'm gonna keep moving and so are they 03:52 but I'm just gonna take it down really slowly. 03:55 If you can go as fast just go slowly. 04:00 All right, just go slowly. 04:03 Now we'll go to our next warm up move 04:04 which we'll call a hamstring curl. 04:06 Your hamstrings are back here, 04:08 your leg will just come up 04:09 behind you like a nice little curl okay, like this. 04:12 Okay, very good. 04:14 And again we're doing it slowly 04:16 but you can do as fast as you want. 04:18 But since we're warming up, 04:19 we'll just do it nice and slowly. 04:21 Nice and slowly, very good. 04:25 And that's getting your arms, 04:27 your rhomboid that's in the back so take your arms 04:30 and squeeze them to the back, 04:32 squeeze to the back. 04:33 All right, get that back going, good. 04:37 All right, now we'll come center 04:39 and we will do our quads. 04:40 All right, we're gonna step out 04:42 and come to the center, step out and come to the center. 04:45 Now bring it back 04:47 and now bring it back. 04:49 Now we're gonna add the arms okay. 04:53 And biceps and biceps 04:57 and one more and two more, 04:59 to go on three we'll do a little knee lift. 05:02 Okay. And that was four. 05:04 Now knee lifts. 05:06 And again you can go as slowly as you want. 05:08 Very important as you get older 05:11 that you keep balance. Why? 05:14 Because we fall down when we get older 05:17 and so very important. 05:19 Right now we're just stretching every muscle in our body, 05:22 very good. 05:24 Very good, now we'll kick the knee out on four. 05:28 One, two, three, four, 05:31 kick the knee out, low punch. 05:33 Two, three, four, 05:36 just kick the knee out. 05:38 Now it's very important, I'll put my hands, 05:40 they'll keep moving their arms. 05:41 I'm gonna put my hands on my hips, 05:44 very important when you kick your knee out 05:46 don't just throw it out, you bend the knee, kick. 05:50 Bend the knee and kick it out 05:51 because you don't want to rupture your hamstring. 05:55 So from the knee you kick out, all right. 06:00 Okay, good now come center we're gonna have a rear lunge 06:04 all right so we're gonna dip back. 06:06 Okay so just dip the leg back and come back, 06:08 dip the leg back and come back. 06:10 Watch my legs and come back, 06:13 down and up and down and up. 06:17 We're gonna add a kick, 06:19 okay kick front, kick front, 06:22 kick front, rear dip, kick front. 06:26 Now we got two legs, don't we? 06:28 Yeah. We do. So we'll do it twice. 06:30 Two more and then we'll go to the other leg. 06:33 Kick other leg, now rear. 06:37 Very good, you can move your arms if you want. 06:41 Move your arms, we're still warming up. 06:45 And if this is too, 06:46 do not go too deep if you got knee problems. 06:49 Make sure that you stay within your exercise limit. 06:54 So if you have knee problems do not do this. 06:56 The other thing is when you lunge backwards, 06:58 make sure that your knee is over your ankle, 07:00 don't want it ride over your toe. 07:02 Okay, so we kick back and let's kick now. 07:05 Back and kick, just look down 07:07 make sure that your knee is over your ankle. 07:10 All right, very good, very good. 07:14 Now lets just round our backs, 07:17 I want you put your arms out, and put your legs out 07:20 and we'll just swan dive down, swan dive down. 07:23 Put your hands on the floor, 07:25 if your hands can't meet the floor 07:27 you can go to your finger tips 07:29 or this then just you feel the stretch in your hamstring 07:33 and in your calf, just rest there. 07:36 You can rock back and forth if you want. 07:39 But we won't stay there all day that will stretch your backs 07:42 just come up and remain squatted. 07:43 Round your back up and squat it down. 07:46 Now turn this side, 07:47 round the back up and squat it down. 07:50 And that should feel very nice for your back. 07:54 All right, I think we're nice and warm. 07:56 Next stop is our first segment 08:00 and that's gonna consist this particular exercise 08:04 that we're gonna do today its three pass. 08:05 We'll do some cardiovascular then we'll do some weights 08:08 and another cardiovascular which use other muscles. 08:10 Now what we do we call-- 08:12 That's how the mix up goes. That's how the mix up goes, 08:13 that's right but we won't be mixed up, 08:15 won't we? No, we won't be mixed up. 08:16 This mixing it up, 08:17 muscle confusion is what it's called. 08:19 So we gonna step out 08:21 and just watch careful your feet. 08:22 We'll do slowly first and than that will pick it up. 08:24 So like a V, out and change the leg. 08:28 Tap, one, two, 08:30 tap, tap left front, 08:34 tap right, right front, 08:36 tap left, now if it's better for you, 08:38 you can do it to a little turning, tap. 08:43 All right, now some people add arms to this 08:46 but it's a little bit confusing. 08:48 Confuse me. Confuse them. 08:50 Now let's move it up a little bit. 08:52 Let's pick it up a little bit 08:53 because it's beginning of the workout for me. 08:56 Very good, lets if we can get ourselves confused. 09:02 That's right. Tap. 09:05 Very good. We'll do four more of these 09:09 and then we'll start calf pumping 09:12 in the middle in the center. 09:13 Okay, so let's calf pumping, 09:15 just jump up and down. 09:17 Just jump up and down, 09:19 just jump up and down. 09:20 Now for you who do not want to jump, 09:22 you can just go like this. 09:24 All right, you don't have to leave the ground. 09:26 But for most people 09:27 if you want to get the best workout. 09:29 Of course the best workout might be just 09:30 that not let having your feet leave the ground. 09:32 It's also important in this segment 09:34 to wear heart monitor. 09:36 We have one here 09:37 but the best way to gauge your heart rate 09:40 is can you still speak? 09:42 And if you can not speak slow it down. 09:45 If there is a formula what you give them 09:47 what do you tell them? For a formula 09:49 it's something like 200, 220-- 09:52 Right. Minus your age and 80% of that. 09:55 Yep, we got it. All right. 09:56 Now put your arms out. We're gonna add the arms. 09:59 Now move them together, 10:01 move them together, move them together. 10:04 Now we don't want the girls to drop, 10:05 right girlfriends? No. 10:07 No ones gonna drop, no one. 10:10 And we keep doing this for a while. 10:11 Now we're gonna do either lower jacks or high jacks. 10:15 All right, so on four. 10:17 One, I'm gonna go to the right. 10:18 Three, four and one, 10:21 two, three, four. 10:24 Good, just keep doing that. 10:25 Now and you can stay here, 10:27 you can walk it out like I'm doing right now 10:29 for those who cannot keep up. 10:31 But those who can keep up add a hop. 10:34 Add a hop, add a hop, 10:38 add a hop, good. 10:39 Now we'll do it in doubles. 10:45 Very good. Now after four, 10:48 we'll do a hop. We'll do it doubles. 10:50 So one and two and three and four 10:57 and double. 10:58 Good, double and double. 11:02 Keep adding a hop, 11:04 add a hop. 11:06 Now they'll keep doing the lower version 11:07 and I'll show you what the high version looks like. 11:09 I will do doubles, keep doing that. 11:11 So this, this is doubles for high. 11:16 I'll do low, right? 11:18 Yep. You can modify it. 11:21 And for single it's this. 11:32 All right. I like the low better. 11:36 I'm on the same leg. Okay. Good. 11:38 Now I'll make a little routine out of it okay. 11:41 So we will do single, single and then double. 11:43 Okay so, single, single and--good, 11:47 single and double, 11:50 single and double 11:53 and single and double. 11:57 Good, let's stop there. 11:58 Now what we gonna do is we gonna squat again 12:00 like we did when we warmed up. 12:02 So we'll step to the side twice like this. 12:08 It gets little more difficult in a moment. 12:10 In a center, little treat for you. 12:15 Four of these. 12:18 Now they keep doing that unfortunately. 12:20 For modified, it's like this. 12:24 Okay for modified. 12:27 But do with energy, okay. 12:30 Ladies, let's go to the side again. Good 12:38 The center now. 12:42 Now what we'll do, we will step out in side 12:46 and we pause, two, three 12:50 and one, two, three, center. 12:57 Good, you look wonderful out there. 13:00 Wonderful, you know, I'm actually breathless 13:04 but I'm exercising within my zone for good. 13:07 Now I'm gonna do a little bit of a cool down. 13:10 Which is one side to side 13:12 and then we'll take the v-step again 13:16 and go forward again, all right. 13:19 Keep breathing, keep breathing. 13:23 All right, now let's try that v-step again 13:26 to just the short bit okay. 13:28 Go ahead now come to rest. 13:30 Yeah, go off with the front okay. 13:33 So about a foot walk. 13:34 Good and don't forget to change. 13:40 Very good. 13:43 We're gonna prepare for waist in next segment. 13:48 Good. Good. 13:52 Now we can go for weight. So next step is weights. 13:55 So if you're able to this 13:56 does not have to be done with weights 13:58 but we like to do weights. 14:00 And we'll be using five pound weights. 14:03 And we'll be using five pound weights. 14:05 I had a five pound this time. Good. 14:07 Yeah, right. 14:08 Do you want meet Nancy, my dear? 14:10 So joining us is Nancy. 14:12 And we love Nancy, we've had great times together. 14:14 So what we gonna do, we gonna put our weights 14:16 but put your arms out to the side. 14:18 Keep the cardiovascular heart rate up, 14:19 put your arms to your shoulder squat down. 14:22 Now come up and twist to the right. 14:24 Come down, twist to the left, good. 14:28 And as you can do this again, no weights are necessary. 14:32 Oh, no weights? 14:34 Not for you-- not for you guys. 14:39 My sister will show-- I got the hint. 14:42 This is the modified, I'm a modifier. 14:46 Yeah, my sister's doing the modified. 14:48 She's cheating, she cheated before too. 14:50 I like to cheat. What can I say? 14:52 I'm the younger one, you know. 14:53 She's the younger one. 14:55 Okay, now we'll do a French biceps press. 14:59 Put your legs a little comfortably apart, 15:01 hands up above your heads, okay? 15:04 Now what we do is we're gonna extend our knees, okay. 15:08 Up and down, keel your elbow straight. 15:11 And if you wag them like this you're not doing a thing. 15:13 You may actually injure yourselves. 15:14 So keep your elbows closed in like I've mine here. 15:17 Close to your ears. 15:21 Good. 15:23 Because we don't want our arms waving back at us. 15:25 All right, no way. 15:28 Now my sister did this and very nice workout. 15:34 All right, now we're gonna lunge forward. 15:36 Let's put our weights beside us. 15:38 First we will do four lunges without any weights. 15:42 All right, so just take your leg, go forward, 15:44 come back, next leg, come back, next leg, 15:48 keep the waist nice and straight. 15:49 Add the weights, out and in, 15:52 out and in out and in, 15:56 out and in, out and in, 16:00 out and in, out and in-- Modified. 16:04 My twin sister's doing modified, you can watch her. 16:06 For those of you who can do modified, no weights. 16:09 All right, good. 16:10 Now we're gonna do an alternating triceps 16:13 and biceps exercise, one of my favorites. 16:15 Get your weights, keep your arms at elbow height 16:18 and then we go out to the right, 16:19 leg out to the right like this. 16:24 Good, keep your arms up, elbows up, 16:27 elbows up, elbows up, 16:32 elbows up, elbows up, very good. 16:39 Very good. 16:41 Good. Very good. 16:43 Now what we want to do is do one last one. 16:47 We' gonna dip our rear leg behind us. 16:49 Next step, we'll be doing some interesting cardiovascular 16:52 but this will be our last one. 16:54 So we're gonna take our leg behind us. 16:56 The same leg back and forth. 16:58 Back and forth like you add some weights. 17:01 Four limbs are moving. Four limbs are moving. 17:06 And we have another leg, so we're gonna, and two, 17:08 we're gonna change. 17:10 One and two and right away other leg. 17:17 Very good, very good, very good. 17:25 Very good, that's the end of our weight segment. 17:28 Let's set it for another cardio segment. 17:30 This segment is gonna be a lot of fun. 17:32 We're gonna move across our space, different directions 17:35 and hopefully you will keep up with us. 17:37 We're trying do some modified moves. 17:40 Everybody can participate. 17:41 Hands on the hips group and move across all space. 17:43 Ready, let's go. 17:47 Dig, one, two, three, dig, one, two, three, dig. 17:52 When we come back to the right, 17:54 we add a kick, one, two, three, good. 18:00 Good, now add a knee. 18:04 Knee, kick, out to the side. 18:07 Knee, out to the side. 18:13 Other side. 18:16 Now add four knees. 18:21 Two, three, four, back to this side. 18:27 Knee, four knees. 18:29 Three, four back to the side. 18:34 Back to two, three, four. Back to the side. 18:39 Now we're gonna add one thing. Two, three, four. 18:44 Now, Bob and Weave, no arms. 18:47 Let's get centered. 18:51 Very good, now add some arms, 18:54 add some arms, right first, left first. 18:58 Good, we'll just practice doing this. 19:06 Now we go up, up now. 19:11 And we do fours, seven, eight, across. 19:19 Now up, two, three, four, across. 19:24 Now we go back across the space to the right. 19:29 With four knees-- sorry, I get it. 19:33 Now back across the space. 19:36 Four knees. 19:39 Now Bob and Weave 19:42 with arms up for four, two, three, four, back across. 19:48 For four. Yup, two, three, four 19:53 and one more time we go across the space again. 19:56 Four and across the space to right. 20:02 Three, four, across the space. 20:08 Two--now they are gonna keep going 20:10 and I'm gonna do modified version. 20:13 Okay, modified. I'm doing modified. 20:15 Great, Nancy. Back across the space. 20:24 Back across the space. 20:28 Okay, so this can be modified. 20:31 Back across the space. 20:35 Two, three, four. Now let's Bob and Weave. 20:40 This gets us a little bit, no arms for now. 20:44 Good, now add some arms and do four. 20:46 Now add the arms. 20:50 Up for four. Two, three, four, across again. 20:55 Two, now we step together, step together. 21:00 Okay, now when we're ready we'll look to the right. 21:04 All right. Okay, it looks like you're ready? Yes. 21:07 Good, arms up. Now use your arms now. 21:11 Arms, very good. We'll do eight of these 21:14 then we'll go back across the space. 21:16 That's four, five, six, 21:21 seven, eight, across the space. 21:27 Good, Four, back across the space. 21:34 Four and Bob and Weave, good. Got it. Good. 21:41 And up for four, three, four, across. 21:44 And we do the same thing. 21:46 With looking, step together. Okay. 21:48 Three, four, step together. 21:51 Now arms up. Look to the left. 21:56 Okay, add the arms. Good, very good. 22:05 Very good and that six and seven and eight and nine oops. 22:13 I just wish I'm doing that-- We wanted to keep doing it. 22:15 You're suppose too. You must follow this. 22:18 All right, now let's go across the space to the left. 22:21 One, two, three, I got you confused. 22:25 Two, three, four then back across the space. 22:32 Two, three, four, back across the space. 22:39 Two, three, four, Bob and Weave. 22:45 Six, seven, eight, up for eight. 22:52 Four more. Six, seven, eight. 22:56 Across the space, good. 23:00 Good, four knees, three, four. 23:07 Good, four knees, two, three, four. 23:10 Across the space again. 23:13 Good, kick, three, four. Now Bob and Weave. 23:20 Two, three, four, five, six, 23:24 seven, eight. Up for eight. 23:26 Two, three, four, five, six and then legs together. 23:32 One and we go to the left. We look to the left. 23:36 Now look to the left when you're ready. 23:37 Up, hands up, use your arms. 23:41 Arms, very good, arms, good, arms, good, more arms. 23:47 And now we turn to the front after four 23:49 and we'll do some knee kicks to the front. 23:53 Nancy's favorite so one, two, three, four. 23:59 To the front now, front. 24:01 Just hands on the hips and kick forward. 24:03 Now we'll use the arms, very good 24:06 and we'll use the arms to the kick. 24:08 Obviously it will be opposite arm 24:09 or you will be kind of off balance. 24:11 So arms, one, two, I was off too. 24:18 It's hard to get coordinated sometimes. 24:19 No, it's the other right. Now it's the other left. 24:22 You used your other left hand? 24:23 My other left hand, I used that one. 24:25 All right keep going like this 24:26 and remember do not just kick your leg out. 24:29 Make sure you bring it up to your hip 24:31 and extend from the knee. 24:34 Otherwise you can injure your hamstring. 24:36 Now ladies, before we cool down 24:38 do you think we've another one of those sequences in us? 24:43 Oh, I think so. All right. Okay. 24:46 Three, four, to the right. 24:47 One, very good, kick, four, knees. 24:54 Three, four, oops. 24:57 One, good, four, knees, two, three, Bob and Weave. 25:03 For four, three, four and up for four. 25:07 Three and across the four. And up for four. 25:14 Very good, now together. Legs together, very good 25:17 and we turn to the right. Look to the right. 25:18 Look to the right, hands up. Add the arms, very good. 25:24 Very good and foot to the front 25:25 and we do some kicks and then we'll cool down. 25:31 Very good, so four more. 25:33 So one and two and three and four and front kicks. 25:39 One, two, three, four, we'll do sixteen. 25:44 Remember to kick your knees from the knee not from the hip. 25:51 Very good, all right let's just march it out ladies. 25:55 We made it. Very good. 25:56 Look at that. Very good. 25:58 Keep marching, keep marching. 26:00 Keep marching, yep. Okay. 26:02 We're marching to Zion, yep. 26:04 We're just gonna walk around 26:06 and then we're gonna just kind of go side to side. 26:08 Side to side, very good. 26:11 You know, when you use a lot of energy, 26:14 it's very important to cool down properly 26:16 and get all the muscles back to normal 26:20 because you don't want to leave anything 26:22 painful for the next day. So move very purposefully 26:26 but kind of slowly and bring the heart rate down 26:30 and you should be back where you should be with your heart rate. 26:33 Very good. Okay, good. 26:36 Now I want you to do is kick the legs out to the side. 26:39 So out to the side, out to the side, 26:43 out to the side, very good. 26:46 And then we'll do some inhale ups pretty soon. 26:49 You know, we had a great time with you today. 26:52 We love exercising, all of us do. 26:54 Now let's just do a tap to the left, to the right. 26:57 The other right. 26:58 And let's just do a inhale up and inhale up. 27:01 We're doing circles. 27:03 Anything you want to do with your arms is fine with me 27:06 just as long as you bring your heart rate down. 27:09 It's very important to exercise 27:10 at least five times per week for about 30 minutes per day. 27:15 The other important thing is 27:16 don't do the same thing over and over. 27:18 Your body gets very used to it, very, very good. 27:22 Let's do some hamstring curls, ladies. 27:24 Your body gets very kind of a low hamstring curls. 27:26 Your body gets very used to exercising 27:29 the same thing over and over 27:30 and you become to burn calories much more efficiently. 27:34 So it's very important to mix it up, 27:37 give those muscles some confusion and let them go. 27:41 And always remember to lean on the Lord for understanding 27:46 and He will always directs your path 27:48 as we talked about earlier today. 27:50 Amen. All right, 27:51 now we're gonna stretch our hamstrings a little bit 27:53 so let's take a little big breath up 27:55 and swan dive down. 27:57 This is a nice way to stretch your hamstring 28:01 and let's turn to the left side, 28:03 put your hand on your shoe and put your arm up. 28:06 Very good, now we'll switch to the other side, 28:09 go to the right side and put your hand on your shoe 28:12 or on the floor and stretch that arm up. |
Revised 2014-12-17