* This transcript was created by voice-to-text technology. The transcript has not been edited for errors or omissions, it is for reference only and is not the official minutes of the meeting. [00:00:09] 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 MERGING. IT'S GOOD TO SEE ALL THIS MORNING OR AFTERNOON. WELL, IT'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 CRA CURLS, ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10 MARCH. YOU GUYS SAID THAT SO WELL, IT'S PUNCH UP IN THE AIR ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10. NOW THAT WE'RE LOOSENED UP A LITTLE BIT. MARCH LET'S PUNCH ACROSS 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10 MARCH. LET'S PUNCH ACROSS AGAIN. 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10 MARCH. QUIT MARCHING ONCE. 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 SLOW. YOU'RE MOVING YOUR TORSO FROM YOUR HIPS, RIGHT? AND LEFT. AND ALL RIGHT. NOW OUR FAVORITE ONE HULU WHAT'S HOOP. BOTH 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 WILL BE ONE AND THEN TWO AND THEN LEFT THREE AND THEN LEFT FOUR AND THEN LEFT FIVE AND THEN LEFT SIX AND THEN 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 I'LL BE OUT, OUT IN AND IT'S GOING TO MOVE PRETTY QUICKLY. SO HERE WE GO, MARCH OUT, OUT IN AND OUT OUT 3, 4, 5, 6, 7, 8, 9, AND 10 LET'S MARCH. ALL RIGHT, LET'S DO KICK OUTS ALTERNATING. SO IT'LL BE RIGHT. TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10. TAKE A DEEP BREATH AND BLOW IT OUT. WHAT'S DUE TO BEAR IN THE CHAIR A LITTLE BIT. WE'RE GOING TO DO OUR FLUTTER KICKS. THE FIRST 10 WILL BE TOES POINTED. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 FEET DOWN. DEEP BREATH, FLORIDA. WHEN YOU BREATHE IN, YOU BREATHE IN THROUGH YOUR NOSE AND YOU BELIEVE BREATHE OUT THROUGH YOUR MOUTH. OKAY? THE NEXT 10 WOULD BE TOES UP 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 FEET DOWN A MINUTE. ALL RIGHT, THIS TIME WE'RE GOING TO SCISSOR KICK. HERE WE GO. 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10 FEET DOWN. WE'RE GOING TO JUST KICK OUT WITH THIS FOOT [00:05:01] AND PUT TOE UP AND COME DOWN. ONCE YOU LIFT YOUR FOOT OFF THE GROUND, DO NOT HIT THE GROUND AGAIN UNTIL WE'RE DONE. WE'RE GOING TO DO 10 ON EACH SIDE, 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10. LET'S GO TO THE LEFT. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. LET'S MARCH, MARCH, QUICK FEET. ALL RIGHT. DEEP BREATH AND RELAX. LET'S PICK UP OUR LITTLE BALLS. IF YOU HAVE A LITTLE BALL, ONCE YOU CAN SQUEEZE, IT DOESN'T REALLY MATTER WHAT SIZE IT IS. OKAY. LET'S RUB THEM OUT. RUBBER MAT, CHEST LEVEL OF HIGH, MEDIUM, AND WHOA. 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 10 DEEP BREATH AND BLOW IT OUT. WHAT'S BRINGING US ALMOST 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 10. ALL RIGHT. NOW WE'RE GOING TO DO WHAT I CALL EXTENSIONS. SOME PEOPLE CALL THEM CRUCIFIX, BUT I LIKE EXTENSIONS. YOU DON'T PUT YOUR ARMS STRAIGHT OUT FROM THIS WAY. CHANGE YOUR HANDS, BRING IT BACK. AND THAT'S WHAT WE'RE GOING TO DO. 10 OF THEM. SO IT'D BE ONE, TWO. VERY GOOD THREE. YOU WANT ME TO NICKEL? HE DROPPED THE BALL. 4, 5, 6 ORDER. HE DROPPED DROPPING TWICE 7, 8, 9, AND 10. ALL RIGHT, PUT YOUR RIGHT ARM UP. CAME 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 10 OUT FRONT. WE'RE GOING TO SQUEEZE A QUICK 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 TERMS FEELING LEFT OUT. SO LET'S GO LEFT AND DO THE SAME THING. ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10 OUT FRONT 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. IT'S BRINGING IN BY HER CHEST SCOOCH WAY OUT. WE'RE GOING TO DO SOME SIT-UPS ONE SET 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 10. ALL RIGHT, YOU GUYS DID A GREAT JOB. LET'S MARCH, 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 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 GOING TO 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 10. ALL RIGHT, GOOD JOB. LET'S PICK UP OUR WEIGHTS. IF YOU DON'T HAVE WEIGHTS, YOU CAN ALWAYS USE A CANNED PEAS, CORN, [00:10:01] GREEN BEANS, BEANS. IT DOESN'T MATTER. OR YOU CAN DO IT WITHOUT WEIGHTS. LET'S PUT THEM ON OUR KNEES. SIT UP REAL STRAIGHT POSTURE COUNTS, LIFT HEAVY, MIND YOUR KNEES, LIFT AND DOWN LIFT AND LYFT AND LYFT AND DOWN. NOW PUT YOUR FEET OUT A LITTLE FURTHER. THIS TIME WITH HIM ON YOUR KNEES, YOU'RE GOING TO RAISE YOUR FEET. SO YOU KIND OF FEEL IN THE BACK OF YOUR CAB 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 NOT NONE AT ALL. BUT WHEN YOU LIFT YOUR THIGH, ONCE YOU GET YOUR SIDE 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, 4, 5, 6, 7, 8, 9, AND 10 THAT PUT DOWN, SWITCH THEM TO THE OTHER LEG. 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10. GOOD JOB. ALL RIGHT, LET'S TAKE ONE. ON EACH HAND, WE'RE GOING TO DO OUR CURLS. JUST REGULAR CURLS WILL BE ONE UP ONE DOWN. SO IT'LL BE A ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10. NOW WE'RE GOING TO DO MANY CURLS. SO STERN 90 DEGREE ANGLE. YOU'RE JUST NOT GOING TO GO FAR. JUST UP AND DOWN. 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10. 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 10. GOOD JOB. HOLD THEM TO YOUR MIDDLE. LIKE YOUR MID FRAME. WE'RE GOING TO DO BUTTERFLY CID ON A BUTTERFLIES TO KEEP YOUR ELBOWS KIND OF, AND 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 GOING TO DO TEN ONE TWO THREE, FOUR, FIVE, SIX, SEVEN, EIGHT, NINE, AND 10. AND NOW I'M GOING TO DO WHAT I CALL WALKING THROUGH THE TUNNEL. YOU BRING THEM UP. YOUR ELBOWS ARE OUT. WE'RE GOING TO JUST GO WIDE. THIS WIDE. YOU'RE NOT GOING TO GO WAY OUT HERE BECAUSE YOU'LL HURT YOUR SHOULDERS AND YOUR UPPER ARMS. YOU'RE JUST GOING TO PEEK THROUGH THE TUNNEL AND COME BACK. LET'S DO TEN ONE, TWO, THREE, FOUR, FIVE, SIX, SEVEN, EIGHT, NINE, AND 10. ALL RIGHT. PUT THEM ON YOUR KNEES FOR A MINUTE. PUT ONE DOWN. HOLD THE OTHER ONE, LIKE A CLAW. YOU'RE GOING TO 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. GOOD. NOW SWITCH HANDS. YOUR LEFT HAND GRIP. LIKE A CLOCK STARTED AT SHOULDER HEIGHT SLOWLY GOT INTO THE FLOOR UP ABOVE YOUR HEAD STRAIGHT. HOW GOOD YOU'RE DOING SLOWLY DOWN TO THE FLOOR AND BEND AT THE WAIST. YOU CAN KEEP YOUR BACK HOME 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 DO 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 10. AND BOY, THAT TORSO IS REALLY MOVING. ISN'T IT. ALL RIGHT. SIT BACK AGAINST YOUR CHAIR. KEEP AS ERECT AS YOU CAN. NICE FEET FLAT ON FOUR KNEE, STRAIGHT OUT. WE'RE GOING TO DO OUR PUSH, [00:15:01] OUR ALL PUMPS ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10. KEEP THEM UP THERE. WE'RE GOING TO ALTERNATE, RIGHT? LEFT TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10. AND, 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 10. WHY DID YOU GET TO PUT HIM 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 10. AND ALL RIGHT, NOW WE'RE GOING TO DO, OH GOODNESS. OKAY. WE'RE GOING TO DO BOTH ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10. HOLD THEM OUT THERE. ROTATE FORWARD. 1, 2, 3, 4, ROTATE BACKWARDS. 1, 2, 3, 4, INQUESTS. WE DO GROUP GROWN, BUT YOU CAN GROW. 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 GOING TO 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 B ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10. ALL RIGHT. NOW WE'RE JUST GOING TO GO SIT 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 6, 8, 9, AND 10. 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 GOING TO JUST SWING THE RIGHT LEG FORWARD. OKAY? HOLD ON. IF YOU NEED TO HOLD ON THE CHAIR FOR BALANCE. GO AHEAD AND HOLD ONTO THE CHAIR. OKAY, SO IT'D BE 1, 2, 3, 4, 5, 6, 7 H NINE AND 10 LEFT LEG. 1, 2, 3, 4, 5, 6, 7, 8, 9. AND I'M GOING TO TURN SIDEWAYS CAUSE WE'RE GOING TO KICK BACKWARDS. 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10. WHAT FLAG? 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10. NOW FACE FORWARD. WE'RE GOING TO GO SIDE TO SIDE. SO BE RIGHT, TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10. AND SHAKE IT OUT. ALL RIGHT. NOW THIS ONE, WE'RE JUST GOING TO GO ONE, TWO STEPS FORWARD, TWO STEPS BACK. SO [00:20:01] BE RIGHT LEFT. THEN BACK RIGHT LEFT. THEN BACK RIGHT LEFT. THEN BACK. EVERYBODY STOPPED 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 GO UP THE STAIRS AND DOWN, AND THAT WORKS REAL GOOD. OKAY. NOW THANK GOODNESS FOR OLDER CARS. 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 FROM BACK IN THE TWO ON THE FACE OF THE CLOCK AMERICA, THE THREE WHAT'S REALLY STRETCH OUT, COME BACK IN FOUR, FIVE AND SIX AND I'LL SWITCH FEET. SO YOU DON'T FALL DOWN SEVEN, EIGHT, AND NINE AND STRETCH AND 10 AND 11 AND, AND 12. ALL RIGHT, SHAKE IT OUT. NOW. GET IT IN THE BACK OF YOUR CHAIR. USE 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 YOUR BACK. JUST STRETCH. AS FAR AS YOU CAN LEAN IN AND BICYCLE 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10, STRETCH OUT AGAIN. REALLY SPIRITUALLY. FEEL THAT STRETCH AND BICYCLE 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10. GOOD JOB. LET'S ALL TURN THERE. SEE, I GOT TO TURN THE SEAT AROUND HERE. LET'S SIT DOWN, HAVE OUR STRETCH BANDS. MY STRETCH BAND. WHEN I HAD AT HOME, IT'S REALLY LONG. SO I'M GOING TO PUT IT IN HALF. FIRST THING WE'RE GOING TO DO IS WRAP THEM UNDER OUR LEGS. CRISS, CROSS THEM OVER THE TOP. PRETTY TIGHT, LIKE AN EXCELLENT TOP OF YOUR KNEES. OKAY. FEET TOGETHER. YOU'RE GOING TO PULL YOUR KNEES APART ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10. NOW WE'RE GOING TO DO THAT REAL QUICK. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. ALL RIGHT. CAREFULLY ON TIE 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 NAME. WE'RE GOING TO DO PUMPS. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. NOW WE'RE GOING TO DO FAST PUMPS. 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10. ALL RIGHT, LET'S GO OVER TO THE LEFT FOOT. SCRAPE IT UNDER YOUR FOOT. POINT TO THE WALL. LIKE SHUT UP AT THE CEILING. LOOK OFF, UP AT THE CEILING, THE WALL UP AT THE CEILING, THE WALL UP AT THE CEILING. DROP YOUR NEED PUMPS ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10, 10 QUICK ONES. 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10. ALL RIGHT. WE'RE NOT QUITE DONE YET. PUT IT UNDER BOTH FEET. SIT UP REAL STRAIGHT CROSS. THE, YOUR KNEES PASTURE COWS PORT RATHER TAUGHT. WE'RE GOING TO DO WALKOUTS. GO INTO THE RIGHT 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10. THE LEFT 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10. LIFT YOUR FEET BOTH AT ONCE. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 [00:25:04] CORE TOWARD YOU. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. GOOD JOB. CAREFULLY ON TIE YOURSELF. ALL RIGHT, LET'S GET IT ABOUT CHEST. ABOUT THIS FAR APART, ALL THE FLIGHT OR THE NEW CHEST. OKAY. WE'RE GOING TO DO POOL WHOLE PARTS. AND WE'RE GOING TO START AT THE WAISTLINE. WE'RE GOING TO DO TEN ONE TWO THREE FOUR FIVE SIX, SEVEN, EIGHT, NINE, AND 10 MEDIUM 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10 ABOVE YOUR HEAD. 1, 2, 3, 4, 5, 6, 7, 8, 9, AND 10. 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 10. EXCUSE ME. LET'S GO REAL UP ONE AND TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10. 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. A PROPORTION 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 10. NOW WE'RE GOING TO ALTERNATE, RIGHT? LEFT TWO AND THREE AND FOUR AND FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10. AND THIS IS THE FUN PART. NOW WE'RE GOING TO PUT OUR ARMS STRAIGHT OUT. WE'RE GOING TO PLAY WINDMILLS. SO SCOOCH TO THE FRONT OF YOUR CHAIR. AND WE'RE JUST GOING TO GO RIGHT AND LEFT TO AND FIELD ON YOUR SIDE, THREE AND FOUR. REMEMBER YOUR PASTURE? FIVE AND SIX AND SEVEN AND EIGHT AND NINE AND 10. AND ALL RIGHT, LET'S PUT THEM THOSE DOWN AND MARCH. ALL RIGHT, WE'RE GETTING READY FOR IT. THIS WAS A BIG, BIG, HARD SWING. YOU WERE GOING TO RUN. EVERYBODY, RUN, RUN, RUN, RUN, RUN, RUN, RUN, MOVE THOSE ARMS, MOVE THOSE ARMS. HOP ON ONE FOOT LIKE A BUNNY RABBIT HOP ON THE OTHER FOOT. LIKE A BUNNY RABBIT THUMPER. BOTH FEET ARE ON. WE'RE RUNNING THROUGH THE FOREST AND THERE'S A BEAR AFTER US. SO LET'S GO QUICKER. I DON'T KNOW. THERE'S A BIG LOG IN FRONT OF US. LET'S ALL JUMP. AND COME BACK HERE. 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 SUDAN, REAL SPRAYED AGAIN. PASTURE COWS. PUT IT BETWEEN YOUR KNEES, YOUR FEET WET 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 10, 10 QUICK ONES. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. AND NOW WE'RE GOING TO LIFT IT 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. AND HOLD 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. WOO. CELEBRATION BOUNCES. [00:30:02] WE DID A ALL RIGHT. LET'S MARCH SIDE TO SIDE, MARCHING, MARCHING, MARCHING, MARCHING, MARCHING, MARCHING IN AND OUT, UP AND DOWN. ALL RIGHT. LET'S MAKE CIRCLES. GRIEFING CIRCLE. LET'S GO BACK THE OTHER WAY. YOU'RE STILL MARCHING. KEEP MARCHING, RIGHT? PUT IT ON YOUR KNEES. TAKE A DEEP BREATH IN AND BLOW IT OUT. NOW IT COMES TO THE FUNNIEST PART OF THE WHOLE WORKOUT. LET'S PUT IT BEHIND YOUR 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 IN CLOSE YOUR EYES AND THINK OF EVERYTHING. GOOD. BUNNY, RABBITS, GRANDCHILDREN, CORONA, CORONA VACCINE. SO 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 THE WHOLE FIELD OF STRETCHING YOUR BACK. MOM, BACK UP, WALK DOWN YOUR LEFT LEG IN A WHOLE AND COME ON BACK. GRAB THE INSIDE OF YOUR CYRUS AND PULL RELEASE. PAUL 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 SEE, YOU'RE REALLY STRETCHING THAT SIDE. STRETCH, STRETCH, STRETCH, 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, STRETCH TO THE LEFT. COME, GO FORWARD, GO BACK DOWN, GO UP, STRETCH TO THE ROAD, 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 TO ALL THE MUSCLES IN YOUR BODY. SO IF YOU RELAX YOUR NECK AND YOUR VERTEBRAE, THE REST OF YOUR BODY OF WORK GOOD ALL DAY PROMISE YOU SIT UP REAL STRAIGHT CHIN TO CHEST, REALLY STRETCH THE BACK OF YOUR NECK. REALLY FEEL IT UP THROUGH THE CEILING, STRETCH THE FRONT OF YOUR NECK. REALLY FEEL IT THROUGH YOUR NECK. REALLY STRETCH THE CHEST UP AT THE CEILING. SIT STRAIGHT UP EAR TO SHOULDER, RIGHT SIDE UP YOUR SHOULDER, LEFT SIDE, UP YOUR TO SHOULDER. RIGHT SIDE UP HERE, THE SHOULDER LEFT SIDE. LOOK TO THE RIGHT FORWARD, LEFT FORWARD, RIGHT FORWARD LEFT FOR NOW. WE'RE GOING TO DO A HEAD CURL. SO YOU 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 HERE. THE WAY I HAVE A HARD TIME WITH MY LEFT FOOT LEFT FOOT. TURN IT AROUND. DO CIRCLES WITH YOUR FOOT. THIS IS EXERCISING YOUR ANKLES. COME BACK THE OTHER WAY. 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 BREATH YOU EVER TAKEN? HOLD IT. HOLD IT, HOLD IT. HOLD IT TIGHT FOR A SECOND. 1, 2, 3, 4, 5. PULL IT OUT. EVERYBODY HAVE A GOOD DAY. I MISS SEEING Y'ALL HOPE TO SEE Y'ALL SOON. THANK YOU. * This transcript was created by voice-to-text technology. The transcript has not been edited for errors or omissions, it is for reference only and is not the official minutes of the meeting.