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[Fitness Plus with Joyce - Ep. 2]

[00:00:08]

HEY EVERYBODY! THIS IS FITNESS PLUS WITH JOYCE. GOOD TO SEE YOU GUYS AGAIN! WE'RE CELEBRATING SPRING SO I'M BEING A LADYBUG TODAY.

YOU GUYS KNOW ALL MY OUTFITS FROM MY CLASS. OKAY, LET'S GET THIS PARTY STARTED. LET'S START WITH MARCHING MARCH MARCH GET THOSE LEGS LOOSENED UP LEGS LOOSENED UP LOOKING GOOD LOOKING GOOD LET'S GO SIDE TO SIDE SWING SWING YOUR ARMS SIDE TO SIDE AND TOES GOING BACK AND FORTH THERE YOU GO EXERCISING THOSE LEGS AND THE ARMS AT THE SAME TIME VERY GOOD GO BACK TO MARCHING LET'S START WITH OUR CURLS ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN ALL RIGHT MARCH ALL RIGHT LET'S PUNCH ACROSS SO WE'LL BE RIGHT LEFT RIGHT TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND MARCH NOW WE'RE GOING TO TRY BASICALLY A STANDING JUMPING JACK BUT IT'S ONLY ONE SIDE AT A TIME SO PUT MARCHING IT WILL GO OUT AND IN OUT AND IN OUT AND IN OUT AND IN YOU CAN'T DO THESE SIT IN YOUR CHAIR AND KEEP UP WITH THE ARM MOVEMENTS BECAUSE THAT WILL HELP ALL RIGHT ABOUT TWO MORE ON EACH SIDE THAT'S ONE OTHER SIDE AND THE LAST ONE AND OTHER SIDE VERY GOOD MARCH ALL RIGHT NOW STAND STILL ROLL YOUR TORSO ONE WAY STRETCH IT STRETCH THE OTHER WAY STRETCH THE UP BACK TO THE FIRST WAY BACK THE OTHER WAY ALL RIGHT STAMP FORWARD ROLL YOUR SHOULDERS FORWARD THROW YOUR SHOULDERS BACK ALL RIGHT ROLL YOUR ARMS FORWARD REALLY LOOSEN UP THOSE ARMS GOOD DEAL AND ROLL THEM BACK ALL RIGHT LET'S SIT DOWN AND KEEP MARCHING KEEP MARCHING MARCH MARCH MARCH WE'RE GOING TO DO TWO TO EACH SIDE STARTING WITH THE RIGHT SO BE RIGHT RIGHT 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 NINE AND THEN LEFT TEN AND THEN LEFT MARCH ONE TWO THREE MARCH MARCH MARCH MARCH NOW WE'RE GONNA GO OUT OUT IN IN OUT OUT IN IN TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN MARCH FEET TOGETHER I'M GONNA WALK OUT ONE TWO THREE FOUR WALK IN ONE TWO THREE FOUR WALK OUT TWO TWO THREE FOUR WALK IN THREE TWO TWO THREE FOUR THREE TWO THREE FOUR FOUR ONE TWO THREE FOUR FOUR TWO THREE FOUR WALK IN LOOKING GOOD MARCH ALL RIGHT SIT STRAIGHT UP GET BACK AGAINST THE BACK RIGHT LEG OUT ONE TWO POINTED ONE TWO THREE FOUR FIVE LEFT LEG OUT ONE TWO THREE FOUR FIVE RIGHT FOOT UP TOE UP ONE TWO THREE FOUR FIVE LEFT LEG ONE TWO THREE FOUR FIVE AND DOWN MERCH NOW WE'RE GOING TO RUN SO SCOOT OUT A LITTLE BIT YOU'RE GOING TO RUN IN PLACE RUN RUN THERE YOU GO RUN IN PLACE MOVE THOSE ARMS GET THOSE LEGS GOING GET THAT CIRCULATION GOING YOU GUYS ARE DOING A REALLY GOOD JOB KIND OF FUNNY TO WATCH THE BAUBLES ON TOP OF THE HEAD TOO AND THEN ALL RIGHT ALL RIGHT GOOD JOB STOP TAKE A

[00:05:01]

BREATH BREATHE IN BREATHE OUT ALL RIGHT LET'S PICK UP OUR LITTLE BALLS WHATEVER SIZE BALL YOU HAVE AS LONG AS YOU CAN HOLD IT IN TWO HANDS OKAY LET'S START BY TRYING TO PULL IT APART PULL TWO THREE IN TWO TWO THREE IN THREE TWO THREE IN FOUR TWO THREE RELAX FIVE TWO THREE RELAX NOW ROLL YOUR HANDS OPPOSITE OF WHAT THEY WERE PULL TWO THREE RELAX PULL TWO THREE RELAX PULL TWO THREE RELAX KEEP THOSE ELBOWS HIGH FOUR TWO THREE RELAX FIVE TWO THREE RELAX THIS TIME WE'RE GOING TO TRY AND PUSH THEM IN PUSH TWO THREE RELAX PUSH TWO THREE RELAX PUSH TWO THREE RELAX PUSH TWO THREE RELAX PUSH TWO THREE RELAX TAKING YOUR RIGHT HAND ELBOW 90 DEGREE ANGLE AND WE'RE JUST GONNA SQUEEZE IT ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN NOW OUT FRONT QUICK ONES ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN LEFT ARM NINETY DEGREE ANGLE ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN HOLD IT UP FRONT TEN QUICK ONES ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN TAKE IT BETWEEN YOUR HANDS AND ROLL IT ROLL IT HIGH ABOVE YOUR HEAD AS HIGH AS YOU KNOW THERE YOU GO GET THOSE ARMS UP DOWN IN THE MIDDLE AND DOWN BY YOUR WAIST LET'S GO UP AGAIN SLOWLY THERE WE GO UP HIGH DOWN IN THE MIDDLE AND DOWN BY YOUR WAIST VERY GOOD NOW WE'RE GONNA DO CROSSOVERS SOME PEOPLE CALL THEM CRUCIFIXIONS I CALL THEM CROSSOVERS GONNA GO TOGETHER WHERE THE BALL WILL SWITCH HANDS BOTH ARMS GO BACK OUT COME TOGETHER AND THAT'S ONE WHEN THEY DO IT TWO TIMES OKAY IT'LL BE IT'LL HAVE TO GET BACK IN YOUR ORIGINAL HAND COUNT AS A FULL ONE HERE WE GO ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND ALL RIGHT TEN WE'RE DOING REAL GOOD YOU KNOW IF YOU DROP A BALL DURING THAT YUMMY NICKEL AND IF YOU DROP THE TOY SHOW MY PORTER I DROPPED IT TWICE IN ONE CLASS SO I WEREN'T EVEN UP ANYWAY OKAY NOW WE'RE GONNA TAKE IT AND WE'RE GOING TO PUT IT NEAR OUR CHEST AND WE'RE GOING TO DO SIT-UPS IN THE CHAIR SO YOU SCOOCH OUT KIND OF FAR ALL THE WAY DOWN YOU GET AS FAR AS YOU CAN GET TO YOUR LEGS IF YOU CAN AND ALL THE WAY BACK THAT'S ONE AND WE'RE GOING TO DO 10 OF THESE ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND LET'S MARCH MARCH MARCH ALL RIGHT PUT YOUR RIGHT LEG OUT PUT YOUR HEEL DOWN PULL BACK YOUR LEG YOU'LL FEEL IT PULL ON THE BACK OF YOUR LEG OKAY NOW COME STAND ON YOUR TOE YOU'LL FEEL IT ON THE FRONT OF YOUR LEG LET'S DO IT WITH THE LEFT LEG PULL ON THE BACK OF THE LEG WHERE YOUR HEEL IS UP ON THE GROUND OKAY NOW GO ON YOUR TOE AND THAT WAS SO MUCH FUN LET'S DO THEM TOGETHER ALL RIGHT AND ON OUR TOES MARCH MARCH MARCH QUICK FEET ONE TWO THREE FOUR FIVE DEEP BREATHS AND BLOW IT OUT ALL RIGHT LET'S PUT THOSE DOWN NEXT THING WE'RE GONNA DO IS PICK UP OUR UM WEIGHTS HERE WE GO PICK UP YOUR WEIGHTS SIT UP REAL STRAIGHT PAST YOUR COUNTS LIKE ON EVERYTHING ELSE PAST YOUR CONES PUT THEM ON YOUR KNEES WE'RE GOING TO DO TOE LIFTS SO BE ONE AND TWO AND THREE

[00:10:04]

AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN NOW ALTERNATE ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN WHILE YOU HAVE THEM ON YOUR KNEES SWITCH BACK JUST IN HERE WE'RE GONNA LIFT THE RIGHT LEG UP IN THE AIR AND DO KICKS BUT WHEN ONCE YOU RAISE YOUR LEG AND KICK IT OUT YOU DON'T HIT THE FLOOR THE WHOLE TIME YOU'RE DOING THIS OKAY SO BE ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN LEFT FOOT ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN NOW YOU CAN EITHER TAKE NO WEIGHTS ONE WEIGHT OR TWO WEIGHTS PUT THAT ON THE LEG THAT YOU'RE GONNA DO THIGH LIFTS WE'RE GONNA STAY BENT AT THE KNEE AND LIFT OUR THIGH ONCE WE START DOING THESE AGAIN WE DON'T TOUCH THE FLOOR SO IT'S NOT GOING DOWN A TAP TO KEEP YOUR LEG SLIGHTLY IN THE AIR THE WHOLE TIME ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN LET'S GO TO THE LEFT LEG ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN GOOD JOB NOW WE'RE JUST GOING TO TAKE THEM AND JUST ROLL THEM BACK AND FORTH ROLL THEM BACK AND FORTH SLOWLY BRING THEM UP IN FRONT OF YOU GO OUT TO YOUR SIDE KEEP TWISTING THEM THIS IS EXERCISING YOUR WRISTS AND BRING THEM DOWN KEEP TWISTING THEM KEEP TWISTING THEM COME UP THIS TIME WE'RE GONNA GO ABOVE OUR HEADS KEEP TWISTING THEM COME ON DOWN TWIST TWIST TWIST TWIST TWIST TWIST TWIST TWIST TWIST ALL RIGHT SIT UP REAL STRAIGHT WE'RE GOING TO DO OUR CURLS REGULAR OLD CURLS HERE WE GO ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN NOW BRING YOUR ELBOWS UP YOU'RE GONNA CURL LET ME TURN SIDEWAYS AND SHOW YOU UP HERE AND YOU'RE GONNA KIND OF CURL BEHIND YOUR HEAD OKAY WITH BOTH OF THEM ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN PUT THEM ON YOUR LAP TAKE A DEEP BREATH AND BLOW IT OUT NOW WE'RE GONNA DO PUNCH ACROSS LIKE WE DID STANDING UP BUT THIS TIME WE'RE SITTING DOWN AND WE HAVE HAVE UH WEIGHTS IN OUR ARMS SO WE'RE GONNA GO RIGHT LEFT TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND NOW PUT THEM ON YOUR KNEES I'M GONNA GRAB THEM LIKE CLAWS HOLD THEM STRAIGHT OUT IN FRONT OF YOU ONE TWO THREE FOUR FIVE NINETY DEGREE ANGLE ONE TWO THREE FOUR FIVE UP ONE TWO THREE FOUR FIVE BRING THEM OUT ONE TWO THREE FOUR FIVE NINETY DEGREE ANGLE ONE TWO THREE FOUR FIVE DOWN ONE TWO THREE FOUR FIVE NINE DOWN HERE ONE TWO THREE FOUR FIVE NINETY DEGREE ANGLE ONE TWO THREE FOUR FIVE AND UP ONE TWO THREE FOUR AND FIVE GOOD JOB START TO FEEL YOUR ARMS A LITTLE BIT HUH YEAH I BET PUT THEM DIRECTLY IN FRONT OF YOU WE'RE GONNA DO BUTTERFLIES KEEP YOUR ELBOWS IN 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 BRING OUR ELBOWS UP WE'RE GOING TO LOOK THROUGH THE TUNNEL WE'RE NOT GOING TO GO WAY OUT HERE WE'RE JUST GOING THROUGH THE TUNNEL ONE AND TWO AND THREE I SEE ON THE OTHER SIDE THAT TUNNEL THAT'S FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN ALL RIGHT BRING THEM DOWN

[00:15:03]

NOW WE'RE GOING TO PUNCH ACROSS BUT THIS TIME WE'RE GOING TO PUNCH ACROSS INTO THE AIR INSTEAD OF JUST PUNCHING THIS WAY WE'RE GOING TO PUNCH UP OKAY SO IT'S ONE AND TWO AND PUNCH IN THE AIR THREE AND FOUR AND REALLY REACH ACROSS FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND ALL RIGHT PUT ONE DOWN YOU'RE GONNA KIND OF LEAN FORWARD PUT YOUR YOUR ELBOW ON THE KNEE SO YOUR YOUR RIGHT ELBOW'S ON YOUR RIGHT KNEE YOU CAN HOLD YOUR ARM IF YOU WANT TO A LITTLE BIT IF IT'S A LITTLE A LITTLE HEAVY WHAT YOU'RE GONNA DO IS ROLL DOWN THIS EXERCISE AS YOUR WRISTS AND ROLL BACK UP IT'S A SLOW MOTION THAT'S ONE TWO THREE YOU CAN FEEL IT IN YOUR MUSCLES IN YOUR WRISTS AND IN YOUR ARM YOUR LOWER ARM THAT'S FOUR FIVE SIX WE'RE ONLY GOING TO DO SEVEN WE'RE GONNA DO EIGHT SEVEN ONE MORE EIGHT ALL RIGHT OTHER HAND LEFT KNEE ON THE LEFT UM LEFT ELBOW ON THE LEFT KNEE GOT TO GO BACK TO ANATOMY CLASS ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT AND WE'RE DONE ALL RIGHT LET'S PICK UP THE OTHER ONE BACK UP SIT WAY BACK ON YOUR CHAIR WE'RE GONNA DO PUMPS SO OUR ELBOWS ARE GONNA COME STRAIGHT UP WE'RE GONNA GO STRAIGHT UP WE'RE GONNA MEET IN THE MIDDLE OF OUR HEAD AND COME BACK IN OKAY ONE AND TWO AND THREE AND FOUR REMEMBER HOW YOU'RE TURNING THEM FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND HOLD THEM UP THERE THIS TIME WE'RE GOING STRAIGHT FORWARD ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN HOLD THEM UP THERE I'M NOT WHEN YOU HAVE THIS YET WE'RE GOING TO GO ALTERNATING UP JUST ONE UP AND THEN THE OTHER RIGHT LEFT TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND BRING THEM BACK DOWN OH WE DESERVE A DEEP BREATH IN THROUGH YOUR NOSE OUT THROUGH YOUR MOUTH ANOTHER DEEP BREATH IN THROUGH YOUR NOSE AND OUT THROUGH YOUR MOUTH ALL RIGHT NOW WE'RE GONNA DO ARM LIFTS ALTERNATING ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND AND OF COURSE YOU KNOW WE GOTTA DO THEM TOGETHER THIS IS THE HARD PART WE'RE ALL PUMPED UP NOW LET'S GO 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 BACKWARDS ONE TWO THREE FOUR OUR GOOD OLD GROUP GROWN OH YEAH THAT FEELS GOOD THE TOPS OF YOUR ARMS ARE PROBABLY BURNING BY NOW BUT THAT'S OKAY THAT'S PART OF BUILDING BACK UP AND WE'VE ALL BEEN IN THE HOUSE A LONG TIME WE ALL HAVE AN EXERCISE VERY MUCH INCLUDING MYSELF ALL RIGHT LET'S STAND UP AGAIN KEEP HOLDING YOUR WEIGHTS THIS TIME WE'RE GOING TO GO SIDE TO SIDE YOU'RE NOT BENDING FORWARD IT'S JUST SIDE TO SIDE IT'S KIND OF ONE AND TWO AND THREE YOU'LL FEEL IT YOUR SIDE AND FOUR STRETCH THAT SIDE AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN

[00:20:02]

AND NOW WE'RE GOING TO DO SQUATS REMEMBER WHEN YOU'RE DOING SCRATCH YOU'RE NOT GOING FORWARD AT ALL YOU'RE COMING DOWN FROM YOUR BEHIND IS GOING DOWN OKAY SO IT'S ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN STAY DOWN ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN COME ON UP LET'S PUT OUR WEIGHTS DOWN WE'RE GONNA REMAIN STANDING WE'RE GONNA START ON SOME BALANCE EXERCISE WE'RE GONNA START WITH DEEP KNEE BENDS THIS TIME RIGHT LEG 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 THIS TIME I'M GOING TO TURN SIDEWAYS WE'RE GOING TO TRY AND KICK BEHIND US STRAIGHT UP YOU'RE NOT KICKING STRAIGHT OUT YOU'RE KICKING STRAIGHT UP BENDING AT THE KNEE RIGHT LEG ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN LEFT LEG ONE TWO BEND AT THAT KNEE THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN MARCH SHAKE IT OUT A LITTLE BIT ALL RIGHT NOW WE'RE GOING TO STEP TOGETHER STEP CLOSE AND JUST WATCH WHAT I DO YOU CAN LIFT THE LEG OR NOT SO WE STEP TOGETHER STEP LIFT THE INSIDE LEG OKAY RIGHT LEFT RIGHT LEFT LEFT RIGHT LEFT LEFT RIGHT LEFT RIGHT LEFT LEFT RIGHT LEFT LEFT RIGHT LEFT RIGHT LEFT LEFT RIGHT LEFT LIFT ONE MORE ALL RIGHT ONE MORE TIME LEFT RIGHT LEFT LEFT RIGHT LEFT RIGHT LIFT ALL RIGHT ALL RIGHT LET'S I'M GOING TO TURN THE CHAIR SIDEWAYS WE DID THESE BEFORE WHERE YOU STRETCH OUT MAKE AS MUCH OF AN L AS YOU CAN BEND DOWN REAL FAR YOU'LL FEEL THE BACK OF YOUR THIGHS AND THROUGH YOUR BACK JUST STRETCH LEAN FORWARD AND BICYCLE ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN LEAN FORWARD AGAIN AND STRETCH REALLY STRETCH FEEL IT YOU'LL FEEL IT NICE GO AGAIN ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN NOW TAKE YOUR RIGHT LEG BRING IT FORWARD BEND AT THE KNEE THE LEFT LEG STRAIGHT BACK FEEL ON THE GROUND STRETCH THAT LEG HOLD IT ALL RIGHT CHANGE IT TO WHERE IT'S THE LEFT FOOT FORWARD RIGHT LEG STRAIGHT ON THE GROUND HOLD IT FEEL IT ALL RIGHT ONE MORE TIME RIGHT LEG FORWARD BEND LEFT LEG BACK STRETCH FEEL IT THROUGH YOUR CALF YOUR THIGH STRETCH THAT LEG ONE MORE TIME LEFT FOOT FORWARD RIGHT LEG BACK STRETCH STRETCH STRETCH STRETCH STRETCH STRETCH GOOD DEAL ALL RIGHT NOW THIS ONE EVEN IF YOU HAVE REALLY GOOD BALANCE I WOULD HAVE THE CHAIR NEXT TO ME BECAUSE WE'RE GONNA RAISE OUR FOOT AND TRY TO HOLD IT UP FOR FIVE SECONDS RIGHT FOOT UP ONE TWO THREE FOUR FIVE ALL RIGHT LEFT FOOT ONE TWO THREE FOUR FIVE RIGHT FOOT ONE TWO THREE FOUR FIVE LEFT FOOT ONE TWO THREE FOUR FIVE THAT'S REALLY HARD I'M STILL HOLDING ONTO THE CHAIR NOW WE'RE GONNA GO FRONT AND BACK THIS IS EXERCISING YOUR YOUR ANKLES AND YOUR BALANCE OKAY SO WE'LL GO RIGHT LEFT THEN BACK RIGHT LEFT THEN BACK RIGHT LEFT THEN BACK RIGHT LEFT THEN BACK NOW TO JUST MESS YOU UP BECAUSE I SO ENJOY DOING THAT LET'S START WITH THE LEFT LEG LEFT TO RIGHT

[00:25:01]

THEN BACK LEFT RIGHT THEN BACK LEFT RIGHT BEND BACK LEFT RIGHT THEN BACK GOOD JOB SHAKE IT OUT ALL RIGHT LET'S HAVE A SEAT AND THIS TIME BEFORE WE PICK UP OUR NEXT PIECE OF EQUIPMENT WE'RE GOING TO DO SEATED JUMPING JACKS SO GET TO THE KIND OF THE EDGE DON'T FALL OFF THE SEAT JUST REGULAR OLD JUMP JACKS OKAY ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN GOOD JOB DEEP BREATH AND THROUGH THE NOSE OUT THROUGH MOUTH AND THROUGH THE NOSE OUT THROUGH THE MOUTH ALL RIGHT SIT BACK DON'T SIT BACK REAL FAR BUT SIT BACK PUT YOUR RIGHT FOOT OUT ROTATE YOUR ANKLE ANKLES ARE A REAL GOOD SOURCE OF BALANCE SO YOU GOT TO KEEP THEM ROB CAT ROTATE BACK THE OTHER WAY THIS WILL KEEP YOU FROM FALLING IF YOU EXERCISE YOUR ANKLES THE STRONGER YOUR ANKLES THE BETTER OFF YOU ARE ALL RIGHT LEFT FOOT ROTATE YOUR FOOT ALL RIGHT ROTATE BACK THE OTHER WAY ALL RIGHT WE'RE GETTING THROUGH THIS PRETTY GOOD AGAIN I HAVE MY VERY LONG MY VERY LONG STRETCHING SO WE'RE GOING TO TAKE IT I'M GOING TO SIT UP STRAIGHT POSTURE POUNCE AGAIN WRAP IT ABOVE YOUR KNEES CRISSCROSS IT ON TOP PRETTY SNUG FEET TOGETHER FLAT ON THE FLOOR IT'S GONNA SEPARATE YOUR KNEES AND BACK ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN NOW TEN QUICK ONES ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN ALL RIGHT CAREFULLY UNTIE YOURSELF LET'S PUT IT ON OUR RIGHT FOOT JUST UNDER OUR RIGHT FOOT SIT UP PUT YOUR LEG STRAIGHT OUT POINT TO THE WALL UP AT THE CEILING POINT TO THE WALL UP AT THE CEILING POINT TO THE WALL UP AT THE CEILING THE WALL AND UP AT THE CEILING BEND YOUR KNEE PUMPS ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN NOW TEN QUICK ONES ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN LEFT FOOT LEFT FOOT LEFT FOOT ALL RIGHT LEG OUT POINT OUT NOW UP AND YOU'RE POINTING OUT YOU'LL FEEL IT ON THE FRONT OF YOUR LEG YOU'RE POINTING UP AT THE CEILING YOU'LL FEEL ON THE BACK YOUR LEG THREE AND UP FOUR AND UP THEN YOUR LEG PUMPS ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN NOW TEN QUICK ONES ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN WELL YOU KNOW WE'RE NOT QUITE DONE YOU GOTTA GO UNDER BOTH FEET CRISSCROSS IT IN FRONT OF YOU CRISSCROSS IN FRONT OF KNEES HOLD ON YOUR KNEES PRETTY TIGHT SIT UP REAL STRAIGHT WE'RE GOING TO DO WALK OUT STARTING 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 BRING YOUR FEET UP BOTH AT ONCE ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN NOW PULL IT TOWARD YOU ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN ALL RIGHT LET'S PUT OUR FEET DOWN UNTIE YOURSELF LET'S MARCH MAKE SURE YOUR EIGHTS WITH US THIS FLIES ALL OVER THE PLACE BECAUSE IT'S SO LONG THERE WE GO LOOSEN UP A LITTLE BIT ALL RIGHT LET'S WRAP IT ON ONE HAND GIVE YOURSELF ABOUT WHERE YOUR ELBOWS FOLDED THERE BECAUSE

[00:30:01]

WE'RE GONNA DO STRETCH OUTS LEFT HAND RIGHT SHOULDER ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN NOW STRAIGHT FORWARD TIGHTEN IT UP JUST A HAIR OKAY ONE AND IN FRONT OF YOU TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN ALL RIGHT LET'S DO THE OTHER SHOULDER RIGHT HAND LEFT SHOULDER GET THE RIGHT LENGTH ON THIS HOLD ON THERE WE GO ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE TEN GOOD JOB UP FRONT ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN ALL RIGHT PUT IT ON YOUR RIGHT KNEE OR YOUR LEFT KNEE I'M SORRY YOUR RIGHT ARM STRAIGHT OUT RATHER TAUNT NOT REAL HARD YOU GOTTA KEEP YOUR ARMS STRAIGHT YOU'RE GONNA GO BACK TOWARDS YOUR SHOULDERS SO IT'LL BE ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN NOW LET'S PUT ON OUR RIGHT KNEE ARMS STRAIGHT OUT ON THE LEFT ONE TWO THREE TRY AND FACE FORWARD FIVE SIX SEVEN EIGHT NINE AND TEN ALL RIGHT PUT IT BEHIND YOUR BACK UNDER YOUR ARMS CROSS MIDDLE OF YOUR BACK SO YOU HAVE SOME ON EACH SIDE THE FIRST 10 WE'RE GOING TO PULL STRAIGHT FORWARD ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT 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 ALL RIGHT NOW WE'RE GOING TO PLAY HUMAN WINDMILLS SO IT'S OUT RIGHT LEFT TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND ALL RIGHT CAREFULLY UNTIE YOURSELF ALL STRETCHED OUT UP THERE HUH ALL RIGHT LET'S GRAB OUR PLAYGROUND BALLS WE'RE GONNA START BY PUTTING IN BETWEEN OUR KNEES SITTING STRAIGHT UP AND ALL WE'RE GOING TO DO IS SQUEEZE THEM SO BE ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE AND TEN NOW TEN QUICK ONES ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN NOW YOU KNOW HERE COMES THE FUN PART WE'RE GOING TO LIFT THEM ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE TEN HOLD THEM UP ONE TWO THREE FOUR FIVE SIX SEVEN EIGHT NINE NINE NINE TEN CELEBRATORY BOUNCES WAY TO GO ALL RIGHT LET'S MARCH SIDE TO SIDE GOOD JOB IN AND OUT AND UP AND DOWN KEEP MARCHING ALL RIGHT LET'S MAKE OUR CIRCLES GET A BIG CIRCLES GOING CIRCLE BACK THE OTHER WAY ALL RIGHT WE'RE GONNA QUIT MARCHING WE'RE GONNA DO OUR LUMBERJACKS

[00:35:01]

SO WE'RE GOING TO BRING IT UP TO OUR RIGHT SHOULDER AND GO OVER THE LEFT KNEE YOU WANT TO MAKE IT HARDER YOU LIFT THE KNEE TO IT BUT IT'LL BE ONE AND TWO AND THREE AND FOUR MOVE THAT TORSO FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN AND YOU KNOW WHAT YOUR LEFT SIDE'S FEELING LEFT OUT JUST LEFT TO A LEFT SIDE RIGHT KNEE HERE WE GO ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND TEN GOOD JOB LET'S PUT IT BEHIND OUR BACK BETWEEN OUR SHOULDER BLADES AND MASSAGE WE WORKED HARD ENOUGH THIS FEELS SO GOOD AND IT'S NO FAIR TO SKIP THE REST OF THIS AND JUST DO THE MASSAGE YOU HAVE TO DO THE QUEST UP TO HERE YOU GET THE RIGHT TO DO THE MASSAGE OKAY YEAH EVERY ACCIDENT RIGHT FEELING GOOD ALL RIGHT LET'S PUT THAT DOWN TAKE YOUR RIGHT ARM CROSS IT OVER YOU BRING YOUR LEFT ARM UP WORK YOUR HANDS YOUR FINGERS AND YOUR WRISTS IT'S REAL IMPORTANT PARTICULARLY WITH THOSE OF YOU WITH ARTHRITIS THAT YOU KEEP YOUR HANDS AND YOUR WRISTS MOVING I PERSONALLY DO A LOT OF CROSSWORD PUZZLES WITH INK AND PAPER JUST TO KEEP MY HANDS MOVING ALL RIGHT LEFT ARM UP RIGHT ARM UP HANDS FINGERS AND WRISTS ALL RIGHT LET'S STEP WALK DOWN OUR RIGHT LEG AND HOLD HOLD IT COME ON BACK UP ON YOUR LEFT LEG AND HOLD HOLD IT COME ON UP GRAB THE INSIDE OF YOUR THIGHS PULL ONE TWO THREE VERY GOOD ALL RIGHT DROP YOUR LEFT LEG TURN TO YOUR RIGHT AND STRETCH AS FAR AS YOU CAN REALLY STRETCH STRETCH STRETCH LIKE YOU'RE ALMOST TURNED ALL THE WAY AROUND THE MORE YOU STRETCH THE BETTER IT IS ALL RIGHT TURN AROUND LET'S PUT OUR RIGHT LEG DOWN STRETCH TO OUR LEFT AS FAR AS YOU CAN ALMOST ALL THE WAY AROUND STRETCH REALLY STRETCH ALL RIGHT NOW WE'RE GOING TO DO OUR NECK EXERCISES THESE ARE IMPORTANT AS THEY TELL YOU EVERY TIME BECAUSE YOUR VERTEBRAE CONNECTED TO ALL YOUR NERVE ENDINGS AND IT RELAXES THROUGHOUT YOUR ENTIRE BODY SO THESE ARE REAL IMPORTANT TO DO ALL RIGHT CHIN TO CHEST AND HOLD REALLY DARK HARD SO YOU CAN FEEL THE BACK OF YOUR NECK UP AT THE CEILING REALLY FEEL IT IN THE FRONT OF YOUR NECK REALLY STRETCH DOWN AT THE FLOOR UP AT THE CEILING LOOK STRAIGHT AHEAD RIGHT HERE TO RIGHT SHOULDER UP LEFT YOUR LEFT SHOULDER YOU'RE STRETCHING THE SIDES YOUR NECK THIS WAY RIGHT SHOULDER UP LEFT SHOULDER UP LOOK TO YOUR RIGHT FORWARD LEFT FORWARD RIGHT SMILE WITH ME FORWARD LEFT FORWARD READY FOR YOUR NECK ROLLS RIGHT BACK LEFT FORWARD RIGHT BACK LEFT FORWARD RIGHT BACK LEFT FORWARD GO BACK THE OTHER WAY LEFT BACK RIGHT FORWARD LEFT BACK RIGHT FORWARD ALL RIGHT LET'S MARCH LET'S RUN LET'S RUN LET'S GET THE MOTORS RUNNING YEAH ALL RIGHT LET'S RUN LET'S RUN WE'RE RUNNING THROUGH THE WOODS LET'S HOP ON ONE FOOT LIKE A BUNNY YEAH ALL RIGHT HOP ON THE OTHER FOOT ALL RIGHT LET'S DO BOTH FEET RUN GET THOSE ARMS MOVING GET THEM FEET MOVING GET THOSE LIMBS MOVING UH OH IT RAINED IN TEXAS AND YOU KNOW WHAT THAT MEANS GREAT BIG MUD PUDDLE HERE IT COMES EVERYBODY JUMP ALL RIGHT LAND ON THE OTHER SIDE ALL RIGHT DEEP BREATH AND BLOW IT OUT DOWN BETWEEN YOUR KNEES COME STRAIGHT UP STRETCH TO ONE SIDE REALLY STRETCH FEEL IT UP YOUR SIDE STRETCH THE OTHER SIDE COME BACK UP GO DOWN BETWEEN YOUR KNEES AGAIN LIFT UP OVER YOUR HEAD STRETCH TO ONE

[00:40:03]

SIDE STRETCH THE OTHER SIDE DROP YOUR HANDS DEEP BREATH THROUGH YOUR NOSE BLOW IT OUT DEEP BREATH THROUGH YOUR NOSE BLOW IT OUT NOW I WANT EVERYBODY TAKE A REAL DEEP BREATH DEEPEST ONE THEY'VE TAKEN IN WEEKS AND WEEKS AND WEEKS HERE WE GO HOLD IT HOLD IT HOLD IT HOLD IT HOLD IT HOLD IT HOLD IT HOLD IT FIVE MORE SECONDS ONE TWO THREE FOUR FIVE BLOW IT OUT I WANT YOU ALL HAVE A GOOD DAY BUT I WANT YOU TO TRY AND THINK POSITIVE THOUGHTS IF YOU HAVEN'T GOTTEN VACCINATED AND THAT'S YOUR OPTION PLEASE GO GET IT IF YOU WANT TO I HAVE BEEN AND I IT WAS A LIBERATING EXPERIENCE FOR ME I FELT LIKE I COULD BREATHE AGAIN UM I HOPE TO SEE YOU SOON I MISS SEEING YOU ALL THE TIME AND I GOT HUGS SAVED UP BY THE DOZENS HAVE A GOOD DAY THANK YOU BYE (MUSIC)

* This transcript was compiled from uncorrected Closed Captioning.