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[Fitness Plus with Joyce - Ep. 1]

[00:00:05]

HI I'M JOYCE WELCOME TO A CLASS OF FITNESS PLUS THIS IS SOMETIMES CALLED CHAIR EXERCISES BUT I DO SOME SOME OF IT STANDING UP IF YOU CAN'T DO THE THINGS STANDING UP YOU CAN SIT IN YOUR CHAIR BUT TRY TO REPLICATE WHAT I'M DOING STANDING UP SO LET'S START BY MARCHING IT'S GOOD TO SEE Y'ALL THIS MORNING OR AFTERNOON LET'S MARCH ALL RIGHT GET THOSE LEGS GOING LET'S GO SIDE TO SIDE SWING THOSE ARMS ALL RIGHT GOOD JOB BACK TO MARCHING LET'S DO SOME CURLS ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN MARCH YOU GUYS DID THAT SO WELL LET'S PUNCH UP IN THE AIR ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN NOW THAT WE'RE LOOSENED UP A LITTLE BIT MARCH LET'S PUNCH ACROSS ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN MERCH LET'S PUNCH ACROSS AGAIN ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN MARCH QUIT MARCHING LET'S ROLL OUR SHOULDERS FORWARD LOOSEN THE SHOULDERS UP GOOD JOB ROLLING BACK ALL RIGHT LET'S SWING OUR ARMS FORWARD LET'S SWING THEM BACK ALL RIGHT NOW LET'S TURN OUR TORSO ONE WAY FORWARD LEFT YOU'RE SW YOU'RE MOVING YOUR TORSO FROM YOUR HIPS RIGHT AND LEFT AND ALL RIGHT NOW OUR FAVORITE ONE HULA HOOP HULA HOOP NOSE HIPS GO AROUND ALL RIGHT REVERSE THE WHOLE HOOP GO BACK AROUND THE OTHER WAY GOOD JOB NOW WE'RE KIND OF LOOSENED UP SO SHAKE IT OUT GOOD DEAL LET'S SIT DOWN AND WE'LL CONTINUE MARCHING WE'RE GOING TO DO TWO TAPS TO EACH SIDE STARTING WITH THE RIGHT SO IT'LL BE ONE AND THEN LEFT TWO AND THEN LEFT THREE AND THEN LEFT FOUR AND THEN LEFT FIVE AND THEN LEFT SIX AND THEN LEFT SEVEN AND THEN LEFT EIGHT AND THEN LEFT LET'S MARCH NOW WE'RE GOING TO GO OUT OUT IN IN LET ME SHOW YOU SO WE'LL BE OUT OUT IN IN IT'S GONNA MOVE PRETTY QUICKLY SO HERE WE GO MARCH OUT OUT IN AND OUT OUT THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN LET'S MARCH ALL RIGHT LET'S DO KICKOUTS ALTERNATING SO BE RIGHT LEFT TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN TAKE A DEEP BREATH AND BLOW IT OUT LET'S SCOOT TO BACK THE CHAIR A LITTLE BIT WE'RE GONNA DO OUR FLUTTER KICKS THE FIRST TEN WILL BE TOES POINTED ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN FEET DOWN DEEP BREATH BLEW IT OUT WHEN YOU BREATHE IN YOU BREATHE IN THROUGH YOUR NOSE AND YOU BREATHE OUT THROUGH YOUR MOUTH OKAY THE NEXT 10 WILL BE TOES UP 1 2 3 4 5 6 7 8 9 10 FEET DOWN A MINUTE ALL RIGHT THIS TIME WE'RE GONNA SCISSOR KICK HERE WE GO ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN BEAT DOWN WE'RE GONNA JUST KICK OUT WITH THIS FOOT AND PUT TOE UP AND COME DOWN ONCE YOU LIFT YOUR FOOT OFF THE GROUND

[00:05:01]

DO NOT HIT THE GROUND AGAIN UNTIL WE'RE DONE WE'RE GONNA DO TEN ON EACH SIDE ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN LET'S GO TO THE LEFT ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN LET'S MARCH MARCH QUICK FEET ALL RIGHT DEEP BREATH AND RELAX LET'S PICK UP OUR LITTLE BALLS IF YOU HAVE LITTLE BALL ONES YOU CAN SQUEEZE IT DOESN'T REALLY MATTER WHAT SIZE IT IS OKAY LET'S RUB THEM OUT RUB THEM AT CHEST LEVEL UP HIGH MEDIUM AND LOW BRING THEM BACK UP TO THE CENTER WE'RE GOING TO TRY AND PULL THEM APART KEEP YOUR ELBOWS UP ABOUT EVEN WITH YOUR SHOULDERS AND PULL THEM APART YOU'RE GOING TO FEEL IT THROUGH THE TOP OF YOUR ARMS OKAY ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN DEEP BREATH AND BLOW IT OUT LET'S BRING THOSE ELBOWS BACK UP THIS TIME LET'S TRY AND SQUEEZE IT ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN ALL RIGHT NOW WE'RE GOING TO DO WHAT I CALL EXTENSIONS SOME PEOPLE CALL THEM CRUCIFIX BUT I LIKE EXTENSIONS YOU'LL PUT YOUR ARMS STRAIGHT OUT COME THIS WAY CHANGE THE HANDS BRING IT BACK AND THAT'S ONE WE'RE GOING TO DO TEN OF THEM SO BE ONE TWO VERY GOOD THREE YOU OWE ME A NICKEL IF YOU DROP THE BALL FOUR FIVE SIX QUARTER IF YOU DROP IT TWICE SEVEN EIGHT NINE AND TEN ALL RIGHT PUT YOUR RIGHT ARM UP KIND OF 90 DEGREE ANGLE WE'RE JUST GOING TO SQUEEZE IT ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN NOW OUT FRONT WE'RE GONNA SQUEEZE IT QUICK ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN LEFT ARMS FEELING LEFT OUT SO LET'S GO LIFT THEM DO THE SAME THING ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN OUT FRONT ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN LET'S BRING IT IN BY OUR CHEST SCOOCH WAY OUT WE'RE GOING TO DO SIT-UPS ONE SIT-UP IS ALL THE WAY BACK AND AS FAR DOWN TO YOUR KNEES AS YOU CAN GET IF YOU ONLY GET THIS FAR THAT'S FINE IF YOU CAN GET ALL THE WAY DOWN THAT'S GREAT JUST WHATEVER YOU CAN DO SO LET'S START THAT'S ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN ALL RIGHT YOU GUYS DID A GREAT JOB WHAT'S MARCH ALL RIGHT MARCH QUICK FEET AND BREATHE BREATHE IN BREATHE OUT LET'S PUT THAT DOWN FOR A MINUTE AND BEFORE WE PICK UP THE NEXT PIECE OF EQUIPMENT WE'RE GOING TO DO CHAIR JUMPING JACKS AS YOU YOU CAN IMAGINE IT'S JUST A JUMPING JACK FROM A CHAIR YOU CAN DO THEM STANDING UP IF YOU WANT IF YOU DO THEM STANDING UP YOU CAN JUST GO SIDE TO SIDE LIKE THIS THAT WAY YOU'RE NOT REALLY BOUNCING UP AND DOWN AND HURTING YOURSELF OKAY BUT I'M GONNA DO MINE IN MY CHAIR SO HERE WE GO ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN ALL RIGHT GOOD JOB LET'S PICK UP OUR WEIGHTS IF YOU DON'T HAVE WEIGHTS YOU CAN ALWAYS USE A CANNED PEAS CORN GREEN BEANS BEANS IT DOESN'T MATTER OR YOU CAN DO IT WITHOUT WEIGHTS LET'S

[00:10:02]

PUT THEM ON OUR KNEES SIT UP REAL STRAIGHT POSTURE COUNTS LIFT HAVE THEM ON YOUR KNEES LIFT AND DOWN LIFT AND DOWN LIFT AND DOWN LIFT AND DOWN NOW PUT YOUR FEET OUT A LITTLE FARTHER THIS TIME WITH THEM ON YOUR KNEES YOU'RE GOING TO RAISE YOUR FEET SO YOU KIND OF FEEL IN THE BACK OF YOUR CALF RIGHT HERE OKAY UP AND DOWN UP AND DOWN UP AND DOWN UP AND DOWN UP AND DOWN NOW WE'RE GOING TO DO THIGH LIPS YOU CAN PUT ONE ON YOUR KNEE OR YOU CAN PUT BOTH ON THE SAME KNEE OR NO NONE AT ALL BUT WHEN YOU LIFT YOUR THIGH ONCE YOU GET YOUR THIGH OFF THE CHAIR YOU DON'T TOUCH THE GROUND AGAIN UNTIL WE'RE DONE WITH THESE WE'RE GOING TO DO 10 ON EACH SIDE 1 2 3 FOUR FIVE SIX SEVEN EIGHT NINE AND TEN THAT FOOT DOWN SWITCH THEM TO THE OTHER LEG ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN GOOD JOB ALL RIGHT LET'S TAKE ONE ON EACH HAND WE'RE GONNA DO OUR CURLS JUST REGULAR CURLS WOULD BE ONE UP ONE DOWN SO BE ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN NOW WE'RE GOING TO DO MINI CURLS SO START 90 DEGREE ANGLE AND YOU'RE JUST NOT GOING TO GO FAR JUST UP AND DOWN ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN TAKE BREATH BREATHE IN BLOW IT OUT REVERSE CURLS WHERE YOUR KNUCKLES ARE FACING FORWARD AND YOU'RE JUST GOING TO BEND AT THE ELBOWS HERE WE GO ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN GOOD JOB HOLD THEM TO YOUR MIDDLE LET YOUR MID FRAME WE'RE GOING TO DO BUTTERFLIES THE IDEA ON A BUTTERFLY IS TO KEEP YOUR ELBOWS KINDA IN YOU'RE NOT FLAPPING YOUR WINGS YOU'RE JUST HOLDING THEM IN AND THE WEIGHTS ARE GOING IN AND OUT SO HERE WE GO WE'RE GONNA DO TEN ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN AND NOW I'M GONNA DO WHAT I CALL LOOKING THROUGH THE TUNNEL YOU BRING THEM UP YOUR ELBOWS ARE OUT WE'RE GONNA JUST GO WIDE THIS WIDE YOU'RE NOT GONNA GO WAY OUT HERE BECAUSE YOU'LL HURT YOUR SHOULDERS AND YOUR UPPER ARMS YOU'RE JUST GONNA PEEK THROUGH THE TUNNEL AND COME BACK LET'S DO TEN ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN ALL RIGHT PUT THEM ON YOUR KNEES FOR A MINUTE PUT ONE DOWN OH THERE IT GOES HOLD THE OTHER ONE LIKE A CLAW YOU'RE GONNA START AT SHOULDER HEIGHT ON YOUR RIGHT HAND AND SLOWLY GO DOWN SLOWLY SLOWLY SLOWLY TOUCH THE FLOOR LEANING FORWARD BRING IT BACK UP TO ABOVE YOUR HEAD SLOWLY SLOWLY SLOWLY DOWN TO THE FLOOR BRING IT BACK UP TO YOUR HEAD VERY GOOD NOW SWITCH HANDS YOUR LEFT HAND GRAB IT LIKE A CLAW START IT AT SHOULDER HEIGHT SLOWLY DOWN TO THE FLOOR UP ABOVE YOUR HEAD STRAIGHT UP LOOK HOW GOOD YOU'RE DOING SLOWLY DOWN TO THE FLOOR AND BEND AT THE WAIST YOU CAN FEEL IT IN YOUR BACK AND COME ALL THE WAY UP ALL RIGHT LET'S PICK UP THE OTHER ONE AGAIN THIS TIME WE'RE GOING TO HOLD THEM IN THE MIDDLE AND WE'RE GOING TO PUNCH ACROSS LIKE WE DID STANDING UP ONLY THIS TIME WE HAVE WEIGHTS IN OUR HANDS SO HERE WE GO RIGHT LEFT TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND BOY THAT TORSO IS REALLY MOVING ISN'T IT ALL RIGHT SIT BACK AGAINST YOUR CHAIR KEEP AS ERECT AS YOU CAN KNEES FLAT ON THE FEET FLAT ON THE FLOOR KNEES STRAIGHT OUT WE'RE GONNA DO OUR PUSH OUR PUMPS ONE AND TWO AND

[00:15:03]

THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN KEEP THEM UP THERE WE'RE GONNA ALTERNATE RIGHT LEFT TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND KEEP THEM UP THERE THIS TIME WE'RE GOING FORWARD ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AREN'T YOU GLAD YOU GET TO PUT THEM ON YOUR LAP ALL RIGHT TAKE A DEEP BREATH IN AND BLOW IT OUT NEXT WE'RE GOING TO DO ARM LIFTS WE'RE GOING TO ALTERNATE RIGHT TO LEFT ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND ALL RIGHT NOW WE'RE GONNA DO OH GOODNESS OKAY WE'RE GONNA DO BOTH AT ONCE ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN HOLD THEM OUT THERE ROTATE FORWARD ONE TWO THREE FOUR ROTATE BACKWARD ONE TWO THREE FOUR AND CLASS WE DO A GROUP GROWN BUT YOU CAN GROAN OH WE GOT THROUGH IT YEAH IT'S A GOOD THING YAY KIND OF HARD TO DO WHEN I'M SITTING HERE ALONE HUH ALL RIGHT HEY FOR US LET'S STAND UP WE'RE GONNA DO OUR SQUATS REMEMBER WHEN YOU'RE DOING SQUATS YOUR BACK IS STRAIGHT YOU'RE NOT GOING FORWARD LIKE THIS YOU'RE JUST GOING DOWN AT THE KNEES SO BE ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN ALL RIGHT NOW WE'RE JUST GOING TO GO SIDE TO SIDE SPREAD YOUR LEGS A LITTLE BIT RIGHT LEFT TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND SIX MAYBE NINE AND TEN AND FOR THOSE OF YOU WHO'VE DONE MY CLASS I FORGET THE NUMBER SIX A LOT IT'S OKAY WE GET BACK TO IT ALL RIGHT LET'S PUT THOSE DOWN WE'RE GONNA JUST SWING THE RIGHT LEG FORWARD OKAY HOLD ON IF YOU NEED TO HOLD ON THE CHAIR FOR BALANCE GO AHEAD AND HOLD ON TO THE CHAIR OKAY SO BE ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN LEFT LEG ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN I'M GOING TO TURN SIDEWAYS BECAUSE WE'RE GONNA KICK BACKWARDS ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN LEFT LEG ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN NOW FACE FORWARD WE'RE GOING TO GO SIDE TO SIDE SO BE RIGHT LEFT TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND SHAKE IT OUT WAIT A MINUTE BALL RAN AWAY HAD TO GET BACK ALL RIGHT NOW THIS ONE WE'RE JUST GONNA GO ONE TWO STEPS FORWARD TWO STEPS BACK SO BE RIGHT LEFT THEN BACK

[00:20:01]

RIGHT LEFT THEN BACK RIGHT LEFT THEN BACK EVERYBODY STOP THIS TIME WE'RE GOING TO START WITH THE LEFT FOOT LEFT RIGHT THEN BACK LEFT RIGHT THEN BACK LEFT RIGHT THEN BACK ONE MORE LEFT RIGHT THEN BACK IF YOU HAVE A SET OF STAIRS IN YOUR HOUSE YOU CAN GO UP THE STAIR AND DOWN AND THAT WORKS REAL GOOD OKAY NOW THANK GOODNESS WE'RE ALL OLDER BECAUSE WE KNOW WHAT NON-DIGITAL ANALOG WATCHES ARE WE'RE GOING TO TELL TIME WITH OUR FOOT SO YOU PUT YOUR LEFT LEG THERE YOU'RE GOING TO GO OUT TO THE ONE COME BACK IN THE TWO ON THE FACE OF A CLOCK COME BACK IN THE THREE LET'S REALLY STRETCH OUT COME BACK IN FOUR IN FIVE AND SIX AND NOW SWITCH FEET SO YOU DON'T FALL DOWN SEVEN IN EIGHT AND NINE AND STRETCH IN TEN IN ELEVEN AND AND TWELVE ALL RIGHT SHAKE IT OUT NOW GET ON THE BACK OF YOUR CHAIR EXCUSE ME I'M GOING TO TURN THIS SO YOU CAN SEE ME DO THIS WHAT WE'RE GOING TO DO IS YOU'RE GOING TO KIND OF STEP BACK FROM YOUR CHAIR SO YOUR BODY'S AT A 90 DEGREE ANGLE JUST STRETCH YOU'LL FEEL IT IN THE BACK OF YOUR LEGS AND THROUGH BACK TO STRETCH AS FAR AS YOU CAN LEAN IN A BICYCLE ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN STRETCH OUT AGAIN REALLY STRETCH REALLY FEEL THAT STRETCH AND BICYCLE ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN GOOD JOB LET'S ALL TURN OUR SEAT OR I GOTTA TURN THE SEAT AROUND HERE LET'S SIT DOWN I'M GONNA GRAB OUR STRETCH BANDS MY STRETCH BAND THE ONE I HAD AT HOME IS REALLY LONG SO I'M GOING TO PUT IT IN HALF FIRST THING WE'RE GOING TO DO IS WRAP THEM UNDER OUR LEGS CRISSCROSS THEM OVER THE TOP PRETTY TIGHT LIKE AN X ON TOP OF YOUR KNEES OKAY FEET TOGETHER YOU'RE GONNA PULL YOUR KNEES APART ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN NOW WE'RE GONNA DO THAT REAL QUICK ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN ALL RIGHT CAREFULLY UNTIE YOURSELF DRAPE IT UNDER YOUR RIGHT FOOT SIT UP STRAIGHT PUT YOUR FOOT STRAIGHT OUT POINT AT THE WALL UP AT THE CEILING TO THE WALL UP AT THE CEILING POINT TO THE WALL UP AT THE CEILING ONE MORE TIME WALL CEILING BEND YOUR KNEE WE'RE GONNA DO PUMPS ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN NOW WE'RE GONNA DO FAST PUMPS ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN ALL RIGHT LET'S GO OVER TO THE LEFT FOOT DRAPE IT UNDER YOUR FOOT POINT TO THE WALL FLEX FOOT UP AT THE CEILING THE WALL UP AT THE CEILING TO THE WALL UP AT THE CEILING TO THE WALL UP AT THE CEILING DROP YOUR KNEE PUMPS ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN TEN QUICK ONES ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN ALL RIGHT WE'RE NOT QUITE DONE YET PUT IT UNDER BOTH FEET SIT UP REAL STRAIGHT CROSS IT AT YOUR KNEES POSTURE COUNTS PULL IT RATHER TAUGHT WE'RE GOING TO DO WALKOUTS GOING TO THE RIGHT ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN TO THE LEFT ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN LIFT YOUR FEET BOTH AT ONCE ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN PULL IT TOWARD YOU ONE TWO

[00:25:04]

THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN GOOD JOB CAREFULLY UNTIE YOURSELF ALL RIGHT LET'S GET IT ABOUT JUST ABOUT THIS FAR APART A LITTLE BIT WIDER THAN YOUR CHEST OKAY WE'RE GONNA DO PULL UP PULL PARTS AND WE'RE GONNA START AT THE WAISTLINE WE'RE GONNA DO TEN ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN MEDIUM ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN ABOVE YOUR HEAD ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN BRING IT IN LET'S TAKE A DEEP BREATH AND BLOW IT OUT WRAP IT AROUND YOUR HANDS SO YOU HAVE THE RIGHT LENGTH YOU WANT WE'RE GOING TO PUT OUR LEFT HAND ON OUR RIGHT SHOULDER AND PULL OUT ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN EXCUSE ME LET'S GO OVER THE LEFT ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN ALL RIGHT ONE MORE WAY TO TIE OURSELVES UP LET'S PUT IT BEHIND OUR BACKS UP UNDER YOUR ARM NEAR YOUR ARMPITS NOT QUITE THAT HIGH BUT ACROSS THE TOP UPPER PORTION OF YOUR BACK THIS TIME WE'RE GOING TO PULL JUST STRAIGHT FORWARD WE'RE GOING TO DO TEN ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN NOW WE'RE GOING TO ALTERNATE RIGHT LEFT TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND THIS IS THE FUN PART NOW WE'RE GONNA PUT OUR ARMS STRAIGHT OUT WE'RE GONNA PLAY WINDMILLS SO SCOOCH TO THE FRONT OF YOUR CHAIR AND WE'RE JUST GONNA GO RIGHT AND LEFT TWO AND FEEL IT ON YOUR SIDE THREE AND FOUR REMEMBER YOUR POSTURE FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND ALL RIGHT LET'S PUT THEM THOSE DOWN AND MERGE ALL RIGHT WE'RE GETTING READY FOR IT THIS IS A BIG BIG HARD THING TO DO WE'RE GOING TO RUN EVERYBODY RUN RUN RUN RUN RUN RUN RUN REMOVE THOSE ARMS MOVE THOSE ARMS HOP ON ONE FOOT LIKE A BUNNY RABBIT YEAH HOP ON THE OTHER FOOT LIKE A BUNNY RABBIT YEAH THUMPER BOTH BEAT IT ONCE RUN RUN RUN RUN RUN RUN RUN WE'RE RUNNING THROUGH THE FOREST AND THERE'S A BEAR AFTER US SO LET'S GO QUICKER OH NO THERE'S A BIG LOG IN FRONT OF US LET'S ALL JUMP AND COME BACK IN ALL RIGHT DEEP BREATH AND BLOW IT OUT GOT YOUR CIRCULATION GOING HERE LET'S PICK UP OUR PLAYGROUND BALLS WE'RE GOING TO START BY SITTING UP REAL STRAIGHT AGAIN POSTURE POUNCE PUT IT BETWEEN YOUR KNEES YOUR FEET FLAT ON THE FLOOR WE'RE JUST GOING TO SQUEEZE IT ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN TEN QUICK ONES ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN AND NOW WE'RE GOING TO LIFT IT ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN AND HOLD ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN CELEBRATION BOUNCES WE DID IT ALL RIGHT LET'S MARCH SIDE TO

[00:30:01]

SIDE MARCHING MARCHING MARCHING MARCHING MARCHING MARCHING IN AND OUT UP AND DOWN ALL RIGHT LET'S MAKE CIRCLES GREAT BIG CIRCLES LET'S GO BACK THE OTHER WAY YOU'RE STILL MARCHING KEEP MARCHING ALL RIGHT PUT ON YOUR KNEES TAKE A DEEP BREATH IN AND BLOW IT OUT NOW COMES THE FUNNEST PART OF THE WHOLE WORKOUT LET'S PUT IT BEHIND OUR BACK RIGHT BETWEEN OUR SHOULDER BLADES AGAINST THE BACK OF THE CHAIR AND LEAN OUT AND JUST MASSAGE THIS IS WHAT WE'VE BEEN WORKING SO HARD FOR THE NICE MASSAGE AND CLOSE YOUR EYES AND THINK OF EVERYTHING GOOD BUNNY RABBITS GRANDCHILDREN CORONA CORONA VACCINES THE SECOND ONE SO IT'S ALMOST OVER WE'LL SEE A LIGHT AT THE HEAD OF THE TUNNEL MAYBE IT WON'T BE AN ONCOMING TRAIN ALL RIGHT LET'S PULL IT OUT PUT IT DOWN PUT YOUR RIGHT LEG OUT WALK DOWN IT AND HOLD FEEL THE STRETCH IN YOUR BACK COME ON BACK UP WALK DOWN YOUR LEFT LEG AND HOLD AND COME ON BACK GRAB THE INSIDE OF YOUR THIGHS AND PULL RELEASE PULL RELEASE PULL RELEASE DROP YOUR RIGHT KNEE DROP YOUR LEFT KNEE AND TURN TO THE RIGHT AS FAR AS YOU CAN TURN AROUND TURN AS FAR AS YOU CAN SO YOU'RE REALLY STRETCHING THAT SIDE STRETCH STRETCH STRETCH FEEL THE STRETCH COME ON BACK AROUND DROP YOUR RIGHT LEG STRETCH TO THE LEFT STRETCH STRETCH STRETCH FEEL THAT STRETCH ALL RIGHT FACE FORWARD AGAIN DROP DOWN TO YOUR KNEES COME ON UP STRETCH TO THE RIGHT STRETCH TO THE LEFT COMING FORWARD GO BACK DOWN GO UP STRETCH TO THE RIGHT STRETCH TO THE LEFT AND COME ON BACK DOWN SIT UP REAL STRAIGHT WE'RE GOING TO DO OUR NECK EXERCISES THESE ARE REAL IMPORTANT BECAUSE ALL YOUR VERTEBRAE AND THINGS CONNECT ALL THE MUSCLES IN YOUR BODY SO IF YOU RELAX YOUR NECK AND YOUR VERTEBRAE THE REST OF YOUR BODY WILL WORK GOOD ALL DAY PROMISE YOU SIT UP REAL STRAIGHT CHIN THE CHEST REALLY STRETCH THE BACK OF YOUR NECK REALLY FEEL IT UP AT THE CEILING STRETCH THE FRONT OF YOUR NECK REALLY FEEL IT THROUGH YOUR NECK REALLY STRETCH CHIN YOUR CHEST UP AT THE CEILING SIT STRAIGHT UP EAR TO SHOULDER RIGHT SIDE POP THE SHOULDER LEFT SIDE UP EAR TO SHOULDER RIGHT SIDE UP EAR TO SHOULDER LEFT SIDE UP LOOK TO THE RIGHT FORWARD LEFT FORWARD RIGHT FORWARD LEFT FORWARD NOW WE'RE GOING TO DO A HEAD CURL SO YOU GO ONE RIGHT BACK LEFT FORWARD RIGHT BACK LEFT FORWARD RIGHT BACK LEFT FORWARD REVERSE IT LEFT BACK RIGHT FORWARD LEFT BACK RIGHT FORWARD SIT BACK IN YOUR CHAIR PUT OUT YOUR RIGHT FOOT EXERCISE THOSE ANKLES TURN THEM AROUND ALL RIGHT GO BACK THE OTHER WAY SOME PEOPLE CAN'T GO BACK THE OTHER WAY I HAVE A HARD TIME WITH MY LEFT FOOT ALL RIGHT LEFT FOOT TURN IT AROUND DO CIRCLES WITH YOUR FOOT THIS IS EXERCISING YOUR ANKLES COME BACK THE OTHER WAY ALL RIGHT LET'S TAKE A DEEP BREATH LET IT OUT DEEP BREATH LET IT OUT PUT YOUR HANDS ON YOUR KNEES SIT UP STRAIGHT REALLY REALLY DEEP BREATH DEEPEST BRUSH YOU'VE EVER TAKEN HOLD IT HOLD IT HOLD IT HOLD IT HOLD IT HOLD IT FIVE MORE SECONDS ONE TWO THREE FOUR FIVE BLOW IT OUT EVERYBODY HAVE A GOOD DAY I MISS SEEING Y'ALL HOPE TO SEE YOU ALL SOON THANK YOU YOU

* This transcript was compiled from uncorrected Closed Captioning.