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[Senior Chair Class with Bobby Blakey]

[00:00:08]

HELLO I'M BOBBY BLAKEY I TEACH THE CHAIR CLASS AT CARVER I ALSO TEACH THE TAEKWONDO CLASSES IN TAEKWONDO AND TAEKWONDO IN RALEIGH AND GARLAND SO IN MY CLASSES FOR THIS ONE WE'RE GOING TO DO A COMPLETE CHAIR CLASS 30 MINUTE CHAIR UH YOU CAN USE WEIGHTS YOU CAN DO IT EMPTY-HANDED IT'S KIND OF A MIX OF SOME STRETCHING SOME CARDIO SOME WEIGHT TRAINING IT'S WHILE IT'S A SENIOR FITNESS CLASS ONE'S FOR EVERYBODY SO IF YOU DON'T HAVE WEIGHTS IT'S NO BIG DEAL YOU WANT TO MAKE SURE YOU HAVE SOME KIND OF CHAIR YOU CAN GET COMFORTABLE IN NOT LEAN WAY BACK I'LL BE ABLE TO MOVE AROUND A LITTLE BIT SO WHAT I'M GOING TO DO TODAY IS I'M GOING TO DO MY STANDARD CLASP BUT I'M ALSO GOING TO DO IT WITH THE WEIGHTS ON SOME OF THEM AND WITHOUT THE WEIGHTS ON THE OTHER SO THAT YOU CAN ACTUALLY SEE THE DIFFERENT WAYS YOU CAN DO IT SO IF YOU DON'T HAVE WEIGHTS IT'S NOT AN EXCUSE YOU CAN STILL GO AHEAD AND GO FORWARD ALRIGHTY SO THE FIRST THING WE'RE GOING TO DO IS WE'VE GOT TO GET EVERYTHING LOOSENED UP GET YOUR BODY MOVING BECAUSE IT'S EARLY IN THE MORNING YOU'VE PROBABLY BEEN SLEEPING ALL NIGHT BEEN LAYING THERE YOUR MUSCLES ATROPHIES YOU'RE ALL TIGHTENED UP SO SIT UP STRAIGHT AS YOU CAN FIRST LET'S TAKE A DEEP BREATH IN THROUGH YOUR NOSE OUT THROUGH YOUR MOUTH GOTTA MAKE SURE YOU'RE BREATHING PROPERLY DON'T BE A MOUTH BREATHER BREATHE IN BREATHE OUT AND START ROLLING THAT NECK YOU WANT TO LOOSEN UP ALL THOSE JOINTS BIG CIRCLES GO THE OTHER WAY GOOD UP AND DOWN MAKE SURE YOU LOOK ALL THE WAY UP TO THE CEILING SO YOU'RE GETTING THOSE JOINTS WORKED OUT THEN LEFT AND RIGHT AND YOU'RE NOT TRYING TO POP YOUR NECK YOU'RE JUST TRYING TO STRETCH THOSE MUSCLES GOOD EAR TO SHOULDER DON'T BE LAZY GET THEM MOVING GOOD STAND UP SIT UP STRAIGHT AS YOU CAN WE'RE GOING TO ROLL THOSE SHOULDERS BACK YOU WANT TO GET NICE BIG CIRCLES IF YOU HAVE SHOULDER PROBLEMS YOU HAVE NECK PROBLEMS JOINT PROBLEMS ADJUST IT TO HOW YOU HAVE TO YOU DON'T HAVE TO TRY TO DO EVERYTHING FAST DON'T HAVE TO TRY TO FORCE ANYTHING AND GO FORWARD SAME WAY GOOD NOW JUST BRING THE ARMS BACK AND FORTH YOU'RE JUST SWINGING THEM AGAIN WE'RE JUST TRYING TO GET EVERYTHING LOOSENED UP AND GET THEM READY TO WORK GIVE YOURSELF A BIG HUG THIS ONE SERVES TWO POINTS NOT ONLY YOU'RE GETTING YOUR MUSCLE STRETCH BUT YOU'RE GIVING YOURSELF A HUG TO START THE DAY YOU DON'T NEED ANYBODY ELSE TO DO IT GOOD SHAKE YOUR ARMS OUT OKAY JUST THE LOWER HALF CIRCLES GOOD ALTERNATE SAME DIRECTION OTHER DIRECTION WAVE NOTHING ALL RIGHT SO WHY DON'T YOU JUST TILT BACK IN THE CHAIR IF YOU HAVE ONE YOU CAN STAY SITTING UP IT DOESN'T REALLY MATTER WE'RE GOING TO TAKE ARMS WE'RE GOING TO OPEN THEM UP PUSHING THEM BEHIND US KIND OF STRETCHING OUT THAT BACK PULLING THOSE CHEST MUSCLES STRETCHING OUT THOSE SHOULDERS WE'RE GOING TO COME FORWARD REACH WAY UP AGAIN COME BACK AGAIN AND AGAIN REACH WAY OUT GOOD NOW SIT UP STRAIGHT AND WE WANT TO LOOSEN UP WE'RE SITTING DOWN SO OBVIOUSLY YOU CAN'T GET A LOT OF HEAVY STRETCH WITH YOUR LEGS WE WANT TO LOOSEN THOSE HIPS UP THAT WAIST UP A LITTLE BIT SO WE'RE JUST GOING TO DO SOME BIG CIRCLES AND YOU DON'T HAVE TO GO FAST JUST TAKE YOUR TIME IF YOU CAN'T GO VERY FAR DOWN WHEN YOU DO IT YOU CAN STAY UP HERE AND JUST DO A LITTLE SHORT MOVEMENTS JUST TO KEEP YOU MOVING I GO THE OTHER WAY SAME THING GOOD THEN GO BACK AND LEAN BACK OPEN THOSE ARMS BACK UP AGAIN THIS TIME WE'RE GOING TO GO DOWN YOU DON'T HAVE TO TOUCH THE FLOOR JUST HANG ALL YOU'RE TRYING TO DO IS STRETCH GOOD COME UP TAKE A BIG DEEP BREATH BREATHE OUT YOU GOT TO MAKE SURE YOU'RE BREATHING PROPERLY GET THAT OXYGEN IN THOSE LUNGS OKAY ON OUR LEGS WE'RE JUST GOING TO LOOSEN THEM UP A LITTLE BIT SO I JUST WANT YOU TO SWING THOSE KNEES AROUND HERE LIKE THIS IF YOU CAN'T PICK YOUR LEG UP FOR WHATEVER REASON JUST KIND OF MOVE IT LIKE THIS IT'S JUST ABOUT GETTING IT MOVING IT'S ALL IT IS OKAY NOTHING RIGHT OR WRONG RIGHT NOW WE'RE JUST TRYING TO GET YOUR BODY GOING MAKING EVERYTHING FEEL LOOSE OTHER LEG SAME THING JUST MOVE IT AROUND DOESN'T MATTER HOW PERFECT IT IS GOOD ALL RIGHT HOPEFULLY YOU'RE FEELING A LITTLE BIT LOOSER THE IDEA ISN'T NECESSARILY TO GET YOU A FULL WORKOUT WITH THAT IT'S JUST TO GET YOUR BODY LOOSENED UP AND GET YOU PREPARED SO YOU CAN DO SOME WORKOUT SO WE'RE GOING TO START OFF RIDING WITH YOUR WEIGHT SO WE'RE GOING TO START OFF I'M NOT GOING TO USE WEIGHTS TO START WITH BUT YOU CAN SO WE'RE GOING TO DO OUR CURLS SO WITHOUT WEIGHTS WHEN I DO MY CURLS I'M GONNA HAVE MY PALMS FORWARD ON THE FIRST SET OF CURLS AND WHEN I COME UP I'M JUST GONNA TOUCH

[00:05:01]

MY SHOULDERS COME RIGHT BACK DOWN NOW WHEN YOU HAVE WEIGHTS IN YOUR HAND ESPECIALLY YOU WANNA MAKE SURE THAT YOU'RE NOT LOCKING YOUR ARMS WHEN YOU COME DOWN BECAUSE YOU'RE PUTTING EXTRA PRESSURE ON YOUR ELBOW OKAY SO WHEN YOU COME DOWN YOU WANT TO HAVE IT ALMOST STRAIGHT BUT NOT QUITE RIGHT BACK UP OKAY SO I'M GOING TO START WITHOUT THE WEIGHTS SIT UP STRAIGHT AS YOU CAN KEEP YOUR CORE TIGHT YOU WANT TO MAKE SURE YOU'RE UP OKAY WE'RE GOING TO DO 10 READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE 10. GOOD THEY'RE JUST GOING TO RELAX FOR A SECOND EVEN IF IT DOESN'T FEEL LIKE YOU'RE GETTING A HEAVY WORKOUT YOUR MUSCLES ARE STILL WORKING SO YOU NEED TO RELAX IN BETWEEN MAKE SURE THEY HAVE A CHANCE TO RECOVER BEFORE YOU GO RIGHT INTO THE NEXT THING BECAUSE THAT'S HOW PEOPLE TEND TO HURT THEMSELVES THEY START DOING A WHOLE LOT OF STUFF THEN THEY PULL SOMETHING OKAY SO NOW WE'RE GOING TO WHAT'S CALLED A HAMMER CURL IS YOUR ARM THUMB'S GOING TO BE FACING FORWARD SO IF I HAVE THE WEIGHT I'M GOING TO BE FORWARD THIS WAY I'M JUST COMING STRAIGHT UP STRAIGHT BACK SAME WAY NOT COMING ALL THE WAY DOWN OKAY I'M DOING IT WITHOUT MY WEIGHTS IN CASE YOU DON'T HAVE IT I'M GOING TO KEEP MY THUMB POINTED FORWARD I'M GONNA TOUCH THE THUMBS TO MY SHOULDERS OKAY I'M KEEPING THOSE ELBOWS IN SITTING UP STRAIGHT READY DOING TEN ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN GOOD RELAX JUST FOR A SECOND NOW WE'RE GONNA DO WHAT I CALL A REVERSE CURL AND I'M GONNA USE THE WEIGHTS FOR THIS ONE AGAIN YOU DON'T HAVE TO WE'RE GONNA COME FROM THE TOP SO WE'RE GOING TO GO FROM HERE OKAY WE'RE GOING TO FOLD DOWN TO A 90 DEGREE COME RIGHT BACK UP OKAY SO SIT UP STRAIGHT READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN GOOD AND MAKE SURE YOU FINISH THAT ROTATION AND COME BACK UP ANYTIME YOU'RE DOING ANYTHING IF LIKE FROM HERE WHEN I GO TO THAT CURL IF THAT'S TEN MAKE SURE YOU FINISH THAT ROTATION DON'T GO 10 AND THEN DROP YOUR ARM THAT'S HOW PEOPLE END UP HURTING THEMSELVES ALL RIGHT ALL RIGHT SIT UP STRAIGHT OKAY WE'RE GOING TO BRING ARMS TO THE SIDE AND I'VE GOT MY WEIGHTS THIS TIME IF YOU DON'T HAVE WEIGHTS YOU CAN MAKE A FIST IT'S GOING TO TIGHTEN THE MUSCLES UP A LITTLE BIT MORE WE'RE JUST GOING TO TWIST JUST BIG TWISTS WORKING THOSE FOREARMS WORKING THE WRISTS GETTING A LITTLE BIT IN YOUR TRICEP A LITTLE BIT OF YOUR BICEP BIG TWIST BIG TWIST DON'T JUST SHAKE IT LIKE THIS IF YOU CAN'T MOVE IT VERY FAR THAT'S FINE JUST TRY TO KEEP IT TWIST DON'T BRING YOUR ELBOWS WAY UP KEEP IT NEXT TO YOUR BODY JUST TWIST THIS IS PROBABLY THE EASIEST ONE BUT FOR ME I LOVE THIS ONE BECAUSE IT WORKS YOUR ARMS A LOT WE DO WHAT'S CALLED BURNERS WHERE YOU JUST KEEP DOING THEM UNTIL IT BURNS AND YOU CAN'T DO THEM ANYMORE AND THEN WEIGHTS JUST FALL OUT OF YOUR HAND DON'T DO THAT BECAUSE THEN YOU MIGHT HURT YOURSELF KEEP GOING NOW HERE'S THE FAVORITE PART FROM THIS POSITION WE'RE GOING TO KEEP TWISTING DON'T STOP THEM WE'RE GOING TO LIFT THEM LIFT THEM WHILE YOU'RE STILL TWISTING WE'RE GOING TO SPREAD THEM OUT AND KEEP THOSE ARMS UP HOLD THEM UP HOLD THEM UP COME BACK TO THE CENTER AND SLOWLY LOWER THEM DOWN BE IN CONTROL DO NOT LET THINGS JUST FALL KEEP TWISTING THEM KEEP TWISTING THEM AND STOP GOOD IF YOU HAVE WEIGHTS GET RID OF YOUR WEIGHTS FOR A SECOND SHAKE YOUR ARMS OUT GET EVERYTHING NICE AND LOOSE YOU WANT TO KEEP IT MOVING LIKE I SAID EVEN IF IT FEELS WONDERFUL EVEN IF YOU DON'T FEEL LIKE YOU'RE TIRED YOU GOT TO REST YOU GOTTA RECOVER IN BETWEEN OKAY ALL RIGHT SO WE'RE GONNA SHIFT TO SOME SHOULDERS OKAY IF YOU HAVE A BACHELOR I HAVE A BAD LEFT SHOULDER UM AND SO I HAVE A LITTLE STRUGGLE WITH THESE SOMETIMES THAT'S WHY I USE A SMALLER WEIGHT WHEN I HAVE TO DO A LONGER CLASS BUT IF YOU HAVE A SHOULDER PROBLEM ADJUST IT TO YOU BUT KNOW THE DIFFERENCE BETWEEN YOU CAN DO IT BECAUSE YOU'RE INJURED OR YOU DON'T YOU'RE NOT DOING IT BECAUSE YOU'RE BEING LAZY OKAY IF YOUR MUSCLES MOVING IF I'M DOING A LIFT AND IT'S SHAKING BUT IT'S STILL GOING THAT MEANS THAT MUSCLE'S STILL WORKING YOU KEEP GOING IF YOU'RE DOING THIS AND AIN'T GOING ANYWHERE THAT'S WHEN YOU NEED TO STOP OKAY IF YOU HAVE PAIN OBVIOUSLY STOP SO WE'RE GONNA GO UP HERE TRY TO GET YOUR ARMS STRAIGHT ACROSS PARALLEL IF POSSIBLE BACK STRAIGHT DON'T LEAN BACK IN YOUR CHAIR LIKE THIS BE UP STRAIGHT WE'RE GOING STRAIGHT TO THE CEILING OKAY WE'RE GOING STRAIGHT UP STRAIGHT BACK TO HERE READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN KEEP THEM UP I KNOW IT GETS TIRING ALREADY KEEP THEM UP YOUR ARMS BEEN WORKING A LITTLE BIT YOU MIGHT GET A LITTLE MUSCLE FATIGUE IF YOU'VE BEEN WORKING OUT PRETTY HEAVILY ALL THE TIME THEN YOU'RE PROBABLY GONNA BE OKAY RIGHT NOW ALL RIGHT WE'RE GONNA DO THE SAME THING THIS TIME BRINGING THEM IN AND WE'RE GOING TO BRING IT BACK UP OKAY READY KEEP THAT STOMACH TIGHT ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN KEEP THEM UP KEEP THEM UP I KNOW THEY'RE TIRING I KNOW YOU WANNA PUT THEM DOWN I JUST DON'T CARE YOU GOTTA KEEP DOING IT ANYWAY DON'T BE LAZY ALL RIGHT WE'RE GONNA KEEP GOING WE'RE

[00:10:02]

GONNA TURN THEM UP THIS TIME AND THEN COME RIGHT BACK DOWN ALL RIGHT READY TAKE A BIG DEEP BREATH BREATHE OUT ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN NOW SLOWLY LOWER THEM DOWN THAT WOULD LET YOUR MUSCLES RELAX YOU'RE GONNA PROBABLY FEEL A LITTLE BIT OF PRESSURE MUSCLE FATIGUE IN YOUR SHOULDERS YOUR CHEST SOME OF YOUR ARMS DEPEND ON HOW USEFUL THAT YOU ARE OBVIOUSLY IF YOU HAVE TO STOP PLEASE STOP I TORMENT PEOPLE TELL THEM GET TO WORK STOP BEING LAZY BUT AT THE SAME TIME YOU KNOW YOU MORE THAN I KNOW YOU I CAN'T SEE YOU IN THIS CASE SO I CAN'T TELL IF YOU'VE BEEN LAZY SO YOU GOT TO BE YOUR OWN JUDGE SO IF YOU NEED TO REST IF WE'RE DOING 10 REPS YOU GET TO EIGHT YOU NEED TO STOP STOP WE TRY TO COME BACK AND GET NUMBER 10 IN THERE OKAY DON'T QUIT WHATEVER YOU DO ALL RIGHT HEY SO WE'RE GOING TO BRING ARMS HERE WE'RE GONNA SHIFT BACK TO A CURL OKAY RESTING ON YOUR KNEES NOW BE CAREFUL NOT TO SMASH YOUR KNEE WITH THE WEIGHT IF YOU'RE OLDER WEIGHTS BECAUSE IT'S GONNA HURT IF WE'RE A PERSON I HAVE A STANDARD RULE IF YOU FALL OUT OF YOUR CHAIR OR IF YOU HIT YOURSELF AND IT HURTS THEN I LAUGH AT YOU THAT'S JUST OUR RULES SO DON'T DO IT SOLVE THE PROBLEM SOLVE SO WE'RE GONNA DO IS CALL A CROSS CURL YOU'RE GONNA GO FROM THIS POSITION I'M GONNA COME RIGHT UP RIGHT BACK DOWN OKAY NOT LIFTING MY ELBOW KEEP MY ELBOW IN OKAY RIGHT LEFT RIGHT LEFT READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN GOOD NOW WE'RE GOING TO STAY IN THIS POSITION BECAUSE WE'RE GOING TO GO STRAIGHT UP SO WE'RE GOING TO EXTEND THE ARMS OUT DON'T LOCK THE ELBOWS BUT KEEP THEM ARMS STRAIGHT WE'RE GOING TO LIFT STRAIGHT UP AND WE'RE GOING TO HOLD IT JUST HOLD THEM UP IT SHOULD BE NICE AND EASY YOU'RE ALL STRONG YOU'VE ALL BEEN WORKING OUT I KNOW THEY'RE IN ALL THIS PANDEMIC Y'ALL BEEN WORKING OUT NON-STOP NOBODY'S BEEN JUST SITTING AT HOME BEING LAZY NO WAY POSSIBLE I KNOW EVERYBODY'S OUT TRAINING AND RUNNING MARATHONS AND YOU'RE JUST DOING EVERYTHING YOU CAN'T JUST BE AT HOME WATCHING TV AND EATING AND WELL THAT'S WHAT I WAS DOING BUT I'M NOT EVERYBODY ELSE HOLD THEM UP OPEN UP IF YOU ARE THIS IS YOUR CHANCE TO STOP DOING THAT AND YOU CAN'T SAY THIS IS TOO HARD BECAUSE YOU'RE SITTING IN A CHAIR THE WHOLE TIME COME ON MAN THIS IS MY FAVORITE CLASS TO TEACH BECAUSE I GET TO SIT DOWN COME BACK FORWARD HOLD THEM UP IF YOU FEEL LIKE IT'S STARTING TO SINK DOWN TRY TO FOCUS AND GET IT BACK UP THERE AND BEND THEM IN AND RELAX GOOD PUT YOUR WEIGHTS DOWN FOR JUST A SECOND IF YOU HAVE THEM WE'RE GONNA SHAKE THOSE ARMS OUT MOVE THEM BACK AND FORTH KEEP EVERYTHING NICE AND LOOSE GOOD ALL RIGHT SO WE'RE GONNA TAKE A BREAK LET OUR ARMS AND OUR SHOULDERS REST FOR A SECOND AND WE'RE GOING TO WORK OUR CORE SO WE'RE GOING TO DO SOME SIT DOWN CRUNCHES SO IN THIS CASE I USE MY ELBOWS AND MY KNEES AS MY GAUGE OKAY SO I'M GOING TO BE FROM HERE I'M GOING TO TOUCH MY KNEES TO MY ELBOWS TO MY KNEES AND BACK UP NOW IN A CHAIR YOU CAN EITHER DO IT FROM STRAIGHT UP YOU COME ALL THE WAY BACK HERE THE FURTHER YOU GO BACK THE MORE IT'S GOING TO WORK YOUR BACK MEANING EITHER MAKE IT SORE OR GET EXTRA EXERCISE DEPENDING ON YOU BIGGEST THING IS MAKE SURE YOU KEEP THAT CORE TIGHT MAKE SURE YOU BREATHE OUT WHEN YOU GO DOWN BREATHE IN WHEN YOU COME BACK UP OKAY SO ARMS UP WE'RE GONNA DO TEN OF THEM READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN HOLD IT ON THAT LAST ONE STAY DOWN THERE STAY DOWN THERE HOLD IT AND COME BACK UP IF YOU GET WHAT I CALL THE FAT KNOT WHICH IS ANYWHERE IN YOUR CORE YOU START GETTING THAT TIGHT MUSCLE AND NOT TIGHTENED UP IT HAPPENS WHETHER YOU'RE FAT OR NOT IT DOESN'T MATTER THIS IS WHAT WE CALL IT IF YOU GET THAT LEAN BACK OPEN THOSE ARMS UP KIND OF HELPS PULL ALL THOSE MUSCLES OUT OF THE WAY YOU COME BACK FORWARD IF YOU NEED TO STRETCH A LITTLE BIT SIT UP STRAIGHT EXCUSE ME SORRY OKAY SO WE'RE GONNA DO TWISTS SO WE'RE GONNA COME HERE AGAIN I'M USING MY ARMS AND MY LEGS THESE ARE GONNA BE KIND OF MY RULERS TO WHAT I'M GONNA DO I'M KEEPING MY STOMACH TIGHT I'M GONNA TWIST SO I'M NOT JUST TURNING MY SHOULDERS I'M TRYING TO TWIST MY WAIST MY BODY HERE AND I USE MY ARMS TO GO ON EITHER SIDE OF MY LEG SO I'M GOING TO GO BACK AND FORTH FROM RIGHT HERE OKAY SO I DON'T WANT TO LOOK THIS DIRECTION I'M JUST TRYING TO KEEP ALL THAT CORE TIGHT OKAY SO ARMS UP STARTING IN THE MIDDLE YOU CAN GO AS FAST AND SLOW AS YOU WANT I'M GOING TO COUNT IT AT A 10 BUT YOU CAN GO YOUR OWN SPEED WHATEVER JUST DON'T MOVE YOUR ARMS LIKE THIS TURN YOUR BODY YOU SHOULD FEEL THAT CORE AREA TWIST AND CRUNCHING UP READY ONE TWO THREE FOUR FIVE SIX SEVEN

[00:15:02]

EIGHT NINE TEN TEN MORE ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN NOW BACK TO THE CENTER EXCUSE ME WE'RE GONNA GO BACK DOWN TO OUR CRUNCHES SO WE'RE DOING THIS ONE ONE MORE TIME READY TAKE A BIG DEEP BREATH BREATHE OUT LET'S GO ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN GOOD SIT UP STRETCH BACK LOOK UP TO THE CEILING GET EVERYTHING NICE AND LOOSE ABOVE STRETCH IT OUT WHEN YOU'RE WORKING OUT THE IDEA IS NOT TO TORTURE YOURSELF PER SE IT'S NOT TO JUST MAKE YOURSELF TIRED YOU'RE GOING TO DO SOME WORKOUTS WHERE YOU MAY LEAVE NOT FEELING LIKE SUPER EXHAUSTED SUPER PUMPED UP OR ANYTHING ELSE THAT DOESN'T MEAN YOUR MUSCLES AREN'T WORKING THAT DOESN'T MEAN YOUR BODY'S NOT WORKING OKAY SO JUST MAKE SURE YOU KEEP THINKING ABOUT WHAT YOU'RE DOING SO YOU'RE STAYING LOOSE YOU'RE STAYING FUNCTIONAL AT ALL TIMES OKAY JUST GRAB YOUR WEIGHTS AGAIN I DON'T KNOW WHAT TIME I HAVE HOW MUCH TIME DO I HAVE DO WE KNOW JUST KEEP GOING OKAY THAT'S RIGHT SO I'M JUST MAKING SURE BECAUSE I HAVE NO IDEA I TALKED IN TIME AT THE BEGINNING NORMALLY I KEEP TRACK IF YOU GIVE ME A SIGNAL AROUND 15 MINUTES TILL THAT WAY I CAN DO MY LAST PART AT THE SAME TIME I'M TALKING TO MY CAMERA CREW BECAUSE I'M FANCY ALL RIGHT EVERYBODY SIT UP STRAIGHT ALL RIGHT WE GOT TO WORK OUR CHEST AREA SO WE WORK OUR CHEST WE HAVE OUR UNDERSIDE OUR MEDIUM AND OUR TOP AND THEN OUR CENTER OKAY SO WE'RE GOING TO GO TO THE LOW FIRST THEN TO THE MIDDLE AND THEN TO THE TOP OKAY SO BRINGING ARMS UP AND BRINGING OUR ELBOWS IN SO REMEMBER EVERYTHING WHAT WE DO HERE IS A PUSH OKAY SO WE'RE NOT FOLDING ARMS DOWN WE'RE PUSHING OUT OKAY SO WE'RE WANTING TO TRY TO WAKE THAT CHEST MUSCLE SO IF YOU COME INTO THE MIDDLE YOU'LL FEEL THOSE CHEST MUSCLES PINCHING TOGETHER THAT WAY YOU KNOW THAT YOU'RE ACTUALLY GETTING THAT RIGHT MUSCLE WORKOUT OKAY SO ARM UP SO WE'RE GOING TOWARDS THE FLOOR FIRST OR TOWARDS YOUR KNEES READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN COME BACK TO THE FRONT WAIT FOR A SECOND NOW WE'RE GOING STRAIGHT TO THE MIDDLE READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN JUST WAIT FOR A SECOND WAIT WE'RE GONNA GO UP TO THE TOP WE'RE NOT GOING UP HERE WE'RE GOING AT AN ANGLE READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN GOOD RELAX FOR JUST A SECOND PUT YOUR ARMS DOWN IF YOU NEED TO NOW SO WE'VE WORKED OUR LOOK MIDDLE THE UNDERSIDE THE TOP SEE THE UNDERSIDE THE MIDDLE AND THE TOP SO WE GOT TO WORK THAT MIDDLE OKAY SO WE WANT TO CRUNCH THEM IN SO WE'RE GOING TO DO OUR BUTTERFLIES SO BUTTERFLIES OR IF YOU'RE IN YOUR CHAIR YOU CAN TILT BACK IF YOU WANT A LITTLE BIT WHEN I HAVE ARMS OUT TO THE SIDE ARMS ARE GOING TO BE SLIGHTLY BENT THEY'RE NOT AND THEY'RE GOING TO STAY THIS WAY I'M GOING TO COME FORWARD TOUCH THEM TOGETHER COMING BACK I'M MOVING AT MY SHOULDER NOT AT MY ELBOW OKAY SO ARMS OUT READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE NINE NINE TEN THERE YOU GO SAY Y'ALL THOUGHT I FORGOT ABOUT THE TORTURE BUT I DO IT ALL THE TIME WE'RE GONNA KEEP DOING IT BECAUSE IT'S GOOD FOR YOUR MUSCLES MAKES YOU WORK A LITTLE BIT HARDER ALL RIGHT SIT UP STRAIGHT WE'RE GOING TO GIVE YOUR UPPER BODY A BREAK AND WE'RE GOING TO WORK YOUR LEGS A LITTLE BIT OKAY SO SITTING DOWN IT DOES MINIMIZE HOW MUCH LEG WORK YOU COULD ACTUALLY DO BUT THERE IS STUFF YOU CAN DO SO WE'RE GOING TO DO LEG EXTENSIONS AND WE DO LEG RAISES AND YOU'VE GOT A FEW MORE MINUTES DO IT 15 MORE MINUTES OKAY SO LET ME FINISH THESE LEG THINGS AND WE'LL GO RIGHT INTO OUR LAST FEW THINGS SO PERFECT SO IF YOU WANT TO USE WEIGHTS GO WEIGHTS TO HERE PUT IT ON YOUR KNEES WE'RE GOING TO DO OUR LEG LIFTS FIRST SO YOU'RE JUST GOING STRAIGHT HERE ONCE YOU LIFT IT DON'T TOUCH YOUR FOOT TO YOUR FLOOR OKAY READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN GOOD OTHER SIDE READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN REST FOR JUST A SECOND NOW WE'RE INTO OUR LEG EXTENSIONS NOW LEG EXTENSIONS THE WEIGHTS DON'T REALLY WORK THAT MUCH FOR LIKE EXTENSION TO LET YOU LIFT YOUR LEG OFF THE CHAIR BECAUSE WITH YOUR LEG EXTENSIONS YOU'RE LITERALLY JUST BRINGING YOUR LEG OUT FROM HERE

[00:20:02]

YOU'RE WORKING ALL THIS MUSCLE YOU CAN PUT YOUR HAND HERE YOU CAN ACTUALLY FEEL THIS MUSCLE FLEX WHEN YOU EXTEND IT OUT SO I WANT MY WEIGHT TO WORK WITH THIS I'M GONNA HAVE TO NOT ONLY EXTEND IT BUT LIFT IT UP OFF MY CHAIR WHICH YOU CAN DO BUT IT'S UP TO YOU OKAY SO RIGHT LEG FIRST READY SAME THING DON'T LET IT TOUCH THE FLOOR READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN OTHER LEG READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN GOOD RELAX FOR A SECOND IF YOU NEED TO STAND UP SHAKE YOUR LEGS OUT DO WHATEVER YOU NEED TO DO IN CASE YOU GET CRAMPED UP TIED UP ANYTHING ELSE SO THERE'S JUST A FEW THINGS THAT YOU CAN DO WORKING OUT THAT YOU CAN DO EVERY DAY WHERE A LOT OF TIMES YOU NEED RECOVERY TIME FOR YOUR MUSCLES RIGHT SO IF I'M DOING A HEAVY ARM WORKOUT TODAY THAT MEANS I NEED TO HAVE A FEW DAYS FOR IT TO RECOVER BEFORE I DO IT AGAIN CORE TRAINING YOUR SIT-UPS YOUR CRUNCHES THINGS LIKE THIS CARDIO AND WORKING ON YOUR CALVES YOU CAN DO EVERY SINGLE DAY SO YOU'RE THAT THOSE ARE PARTS OF YOUR BODY THAT WORK ALL THE TIME SO THEY'RE KIND OF CONDITIONED TO WORK MORE OFTEN SO WE'RE INTO OUR CALVES I LOVE CALF WORK SO I TRY TO GET CALF WORKING EVERY DAY TAKE YOUR WEIGHTS PUT ON INTO YOUR KNEES IF YOU HAVE THEM IF YOU DON'T HAVE THEM THAT'S FINE JUST GOING TO LIFT THOSE UP LIFT THOSE HEELS UP TIGHTEN UP THOSE CALVES BEST YOU CAN JUST HOLD IT IT'S ALL YOU GOT TO DO IF YOU FEEL THAT LITTLE KNOT IN THE BACK OF YOUR CALF UNLESS IT HURTS JUST IGNORE IT IT'S FINE THAT'S JUST THAT MUSCLE STRUGGLING TO WORK THEN JUST UP AND DOWN DON'T BOUNCE KEEP CONTROL THOSE MUSCLES TO FLEX YOU GET THOSE BIG MASSIVE POWERFUL CALVES YOU'RE WALKING OUT YOU LADIES ARE OUT IN YOUR HEELS YOUR CALVES ARE POPPING WHEN YOU'RE WALKING AROUND GUYS I GUESS YOU'RE WHATEVER NO JUDGMENT OKAY KEEP GOING AND HOLD THEM UP ONE MORE TIME AND RELAX GOOD ALL RIGHT PUT YOUR WEIGHTS DOWN LET'S GET A COUPLE LAST THINGS THAT WE NORMALLY DO SO TAKE A BIG DEEP BREATH BREATHE IN BREATHE OUT SO SINCE WE'RE SITTING DOWN AND YOU CAN'T COMPLAIN ABOUT YOUR KNEE PROBLEMS AND YOUR HIP PROBLEMS AND EVERYTHING ELSE WE'RE GONNA GET A LITTLE BIT OF MINI CARDIO WORK AND WE'RE JUST GONNA RUN IN PLACE TO GET THOSE FEET MOVING THOSE ARMS MOVING EVEN IF YOUR LEGS A LITTLE SLOW LIKE THIS THAT'S FINE LET'S TRY TO GET THEM GOING WE'RE TRYING TO GET YOUR HEART PUMPING A LITTLE BIT FASTER GET YOUR BODY MOVING A LITTLE BIT I KNOW WE LOOK SILLY DOING IT I'M ON CAMERA ALL BY MYSELF IN THIS ROOM ALONE I LOOK SILLY FEEL SILLY BUT WE'RE IN THIS TOGETHER THAT'S ALL THAT MATTERS SO KEEP GOING COME ON KEEP IT MOVING KEEP MOVING DON'T QUIT GO FASTER GO FASTER MOVING THOSE LEGS MOVING AND STOP TAKE A BIG DEEP BREATH BREATHE OUT I'M GONNA DO IT AGAIN BREATHE IN BREATHE OUT AND RUN AGAIN COME ON THOSE FEET MOVING HIS ARM'S MOVING DON'T BE LIKE THIS THAT'S LAZY COME ON TRY YOUR BODY MOVING COME ON OKAY LIFT THAT LEG UP BOUNCE ON ONE LEG HOLD THE OTHER LEG UP COME ON HAVE THIS LEG BOUNCING THIS ONE'S HOLDING IT UP AND CHANGE LEGS COME ON KEEP GOING AS LONG AS MOVING THEN BOUNCE BOUNCE BOTH SIDES GET BACK TO RUNNING AND STOP GOOD TAKE A BIG DEEP BREATH BREATHE OUT OKAY EXCUSE ME AT THE END OF MY WORKOUTS I LIKE TO GET A NICE COOL DOWN BOTH PHYSICALLY AND MENTALLY EXCUSE ME IT'S NOT ALWAYS ABOUT JUST YOUR MUSCLES BEING TIRED WE'RE ALL STRESSING THIS WORLD THINGS GOING ON YOU GOT TO KEEP YOUR BODY AND YOUR MIND RELAXED SO I WANT EVERYBODY TO SIT BACK IN YOUR CHAIR RELAX YOUR COUCH WHATEVER YOU'RE SITTING ON CLOSE YOUR EYES TAKE A BIG DEEP BREATH IN THROUGH YOUR NOSE OUT THROUGH YOUR MOUTH BREATHE IN BREATHE OUT MAKE SURE IT'S INTO YOUR NOSE OUT THROUGH YOUR MOUTH BREATHE IN BREATHE OUT NOW WE GOT TO MAKE THOSE LUNGS STRONGER THEIR MUSCLES AS WELL SO A BIG BIG BIG DEEP BREATH BREATHE IN AND HOLD IT IN HOLD IT IN JUST HOLD IT FOR A SECOND BLOW IT OUT BREATHE IN HOLD IT IN HOLD IT IN HOLD IT IN BREATHE OUT BIG BIG DEEP BREATH BREATHE OUT IT'S LAST WE'RE GOING TO HOLD IT FOR 15 SECONDS BIG DEEP BREATH AND HOLD IT HOLD IT ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN FIVE MORE SECONDS ONE TWO THREE FOUR FIVE BREATHE OUT

[00:25:03]

NOW JUST RELAX KEEP YOUR EYES CLOSED YOU WANT TO RELAX YOUR BODY RELAX YOUR MIND THINK OF SOMETHING THAT MAKES YOU HAPPY MAKES YOU SMILE MAKES YOU CONTENT WHETHER IT'S MONEY IT'S A FOOD IT'S AN ANIMAL IT'S PEOPLE GETTING TO LEAVE YOUR HOUSE ONCE IN A WHILE NOW TAKE A BIG DEEP BREATH BREATHE OUT PUT A BIG SMILE ON YOUR FACE AND OPEN YOUR EYES JUST FEEL NICE AND RELAXED NICE CALM YOU'RE GETTING ALL THAT EXTRA OXYGEN IN YOUR BODY IT GIVES YOU A LITTLE BIT OF EUPHORIA THAT WEIRD LIGHT-HEADED HIGH FEELING YOU GET FROM TAKING A LOT OF OXYGEN IN THAT'S FREE I DON'T CHARGE FOR THAT I HAVEN'T FIGURED OUT HOW TO CHARGE FOR OXYGEN YET BUT SOMEDAY I'M GOING TO FIGURE IT OUT SO WE'RE GOING TO DO ONE MORE BREATHING EXERCISE SO WHEN WE DO IN OUR TAEKWONDO CLASS I KNOW SOME PEOPLE USE IT IN DIFFERENT STUFF WHETHER IT'S YOGA OR TAI CHI'S AND DIFFERENT THINGS OR DIFFERENT VARIATIONS VERY SIMPLE EXERCISE JUST FROM HERE OKAY SO WE'RE GOING TO BREATHE IN FAST AND BREATHE OUT SLOW AND VICE VERSA OKAY SO WE'RE GOING TO START OFF BREATHING IN SLOW SO WE'RE GOING FROM THIS POSITION YOU GOT TO SIT UP STRAIGHT HAVE THAT STOMACH TIGHT AND MAKE SURE EVERYTHING'S NICE AND OPEN OVER HERE I'M JUST GOING TO LIFT MY HANDS AS I BREATHE IN THROUGH MY NOSE AND THEN I'M GONNA BREATHE OUT FAST COMING ALL THE WAY OUT THROUGH MY MOUTH OKAY AND I'M NOT DOING THIS I'M NOT FLOPPING BOTTOM HERE I'M TRYING TO KEEP UP STRAIGHT OKAY SO LET'S DO THIS TOGETHER BREATHE IN BREATHE OUT NICE AND QUICK BREATHE IN BREATHE OUT ONE MORE TIME BREATHE IN BREATHE OUT NOW THE OTHER WAY GOING TO BREATHE IN FAST SO WE'RE GOING TO COME OUT HERE QUICK BREATHE AND THEN BREATHE OUT SLOW OKAY SO SIT UP STRAIGHT READY BREATHE IN QUICK NOT SLOW OKAY BREATHE IN QUICK OUT SLOW OKAY ONE LAST TIME BREATHING QUICK AND OUT SLOW GOOD NOW LET'S GET A LITTLE QUICK COUPLE STRETCHES IN THERE SINCE WE HAVE A LITTLE EXTRA TIME NORMALLY I DO ALL THE BREATHING AT THE VERY END BUT I JUST FELT LIKE WE NEEDED TO BREATHE SOME OF THIS SOME OF Y'ALL MIGHT BE THE FIRST TIME YOU'RE GETTING BACK TO IT SO MAKE SURE YOU'RE NICE AND RELAXED I WANT YOU TO HOWEVER YOU CAN ADJUST YOUR CHAIR THAT YOU'RE SITTING EXTEND YOUR LEGS OUT WE'RE JUST GOING TO DO SOME REAL QUICK TOE TOUCHES GET YOUR BACK STRETCHED OUT A LITTLE BIT GET YOUR LEG STRETCHED OUT LITERALLY JUST DOWN TOUCH THE TOES COME BACK UP WE'RE DOING 10 ON THE NUMBER 10 WE'RE GOING TO HOLD IT DOWN READY ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE ON THAT LAST ONE HOLD IT DOWN TEN STAY DOWN THERE HOLD IT HOLD IT HOLD IT HOLD IT DON'T FALL OUT OF YOUR CHAIR COME BACK UP GOOD SHAKE YOUR LEGS OUT BE NICE AND RELAXED SO HOPEFULLY EVERYBODY HAD A DECENT LITTLE WORKOUT TODAY MAKE SURE THAT YOU'RE BREATHING MAKE SURE THAT YOU'RE MOVING IT DOESN'T MATTER HOW MUCH WORK YOU'RE ACTUALLY DOING ALL THE TIME JUST YOU'VE GOT TO MOVE MOVING IS THE MOST IMPORTANT OF ALL OF IT NO MATTER HOW HEAVY WEIGHTS YOU'RE LEFT DOESN'T MATTER HOW FLEXIBLE YOU NECESSARILY ARE THOSE ARE ALL A BENEFIT AND A GREAT BYPRODUCT BUT IF YOU DON'T MOVE YOU'RE GOING TO START STIFFENING UP YOU'LL START HAVING MORE PROBLEMS OKAY SO IF YOU SIT DOWN IN YOUR CHAIR A LOT JUST STAND UP TAKE A FEW STEPS SIT BACK DOWN OKAY I KNOW IT'S STRESSFUL OUT THERE BE PEACEFUL BE HAPPY BE NICE TO EACH OTHER AND ABOVE ALL ELSE BE RESPECTFUL I LOVE YOU MISS YOU ALL AND HOPEFULLY WE'LL SEE YOUR FACES SOON BYE NOW I'M GOING TO AWKWARDLY SIT HERE AND WAIT FOR THEM TO BE FINISHED I'M JUST GOING TO STARE AT THE CAMERA YOU

* This transcript was compiled from uncorrected Closed Captioning.