1 00:00:05,930 --> 00:00:09,750 So welcome to kind of our first exercise video, 2 00:00:09,750 --> 00:00:12,010 we are all students of physical therapy, 3 00:00:12,010 --> 00:00:13,550 and we're gonna just be guiding you through 4 00:00:13,550 --> 00:00:14,880 some light exercises. 5 00:00:14,880 --> 00:00:16,260 Really just trying to get you guys up 6 00:00:16,260 --> 00:00:17,830 and moving a little bit. 7 00:00:17,830 --> 00:00:20,120 The good news is you've already done the hardest step, 8 00:00:20,120 --> 00:00:21,530 you've shown up. 9 00:00:21,530 --> 00:00:25,040 The rest of it is all a nice downhill ride from there. 10 00:00:25,040 --> 00:00:26,280 So what we're gonna kind of be looking at 11 00:00:26,280 --> 00:00:27,640 is a nice, easy warmup. 12 00:00:27,640 --> 00:00:29,830 We're gonna do leg strengthening. 13 00:00:29,830 --> 00:00:31,620 We're gonna do arm strengthening. 14 00:00:31,620 --> 00:00:33,060 Gonna work on balance a little bit, 15 00:00:33,060 --> 00:00:35,330 and then we'll just cool down. 16 00:00:35,330 --> 00:00:38,710 We're gonna have three different ways you can do it. 17 00:00:38,710 --> 00:00:40,620 You are the only person who can hear 18 00:00:40,620 --> 00:00:41,700 what your body is telling you. 19 00:00:41,700 --> 00:00:43,470 So listen to your body. 20 00:00:43,470 --> 00:00:48,470 If you're doing the more easy version and it feels too easy, 21 00:00:48,600 --> 00:00:50,010 come try the middle version. 22 00:00:50,010 --> 00:00:52,070 If that feels too much, go right back. 23 00:00:52,070 --> 00:00:54,180 This is about you getting the most out of it 24 00:00:54,180 --> 00:00:55,660 that you can get. 25 00:00:55,660 --> 00:01:00,660 So Grace here, will be the easier seated version. 26 00:01:00,750 --> 00:01:03,690 Jeff will be kind of our more middle ground. 27 00:01:03,690 --> 00:01:06,230 So if you're gonna be doing a lot of middle stuff, 28 00:01:06,230 --> 00:01:09,150 I would suggest being at a counter, probably the easiest. 29 00:01:09,150 --> 00:01:12,810 And then Jane is our more advanced. 30 00:01:12,810 --> 00:01:14,710 Really, it comes down to balance. 31 00:01:14,710 --> 00:01:18,170 If you're comfortable on your feet, you can be here, 32 00:01:18,170 --> 00:01:20,120 but again, mix and match. 33 00:01:20,120 --> 00:01:22,990 If one feels easy, you can be at the counter for it, 34 00:01:22,990 --> 00:01:25,080 and then go back to your seat for the other one. 35 00:01:25,080 --> 00:01:28,060 Really listen to your body. 36 00:01:28,060 --> 00:01:31,490 As far as water, we're gonna do some circuit training. 37 00:01:31,490 --> 00:01:33,330 Feel free to pause the video at any point, 38 00:01:33,330 --> 00:01:35,840 make sure you're drinking throughout this. 39 00:01:35,840 --> 00:01:39,166 And if it's your first time watching the video, 40 00:01:39,166 --> 00:01:41,000 the first time through the circuit, 41 00:01:41,000 --> 00:01:42,940 we're gonna go through each one, three times. 42 00:01:42,940 --> 00:01:45,230 So the first time through you can just be watching, 43 00:01:45,230 --> 00:01:48,170 get a sense of what the exercises are 44 00:01:48,170 --> 00:01:50,690 and join in on the second and third round. 45 00:01:50,690 --> 00:01:53,080 If you are a pro, you've already done this with us once, 46 00:01:53,080 --> 00:01:54,680 you can jump right in from the start 47 00:01:54,680 --> 00:01:55,880 and we'll be good to go. 48 00:01:56,937 --> 00:01:57,770 So the first thing we're gonna do 49 00:01:57,770 --> 00:02:00,420 is some nice, easy warmups. 50 00:02:00,420 --> 00:02:02,500 So we're gonna do each one for 30 seconds, 51 00:02:02,500 --> 00:02:04,510 and then we're gonna switch to the other. 52 00:02:04,510 --> 00:02:06,440 So you're gonna hear the bell ding three times, 53 00:02:06,440 --> 00:02:08,813 when it's time to switch to the next one. 54 00:02:09,720 --> 00:02:11,110 And again, for the first time, 55 00:02:11,110 --> 00:02:13,270 if you haven't done this before, you can just watch 56 00:02:13,270 --> 00:02:15,070 and I'll kind of explain what we're doing. 57 00:02:15,070 --> 00:02:17,510 So the first thing we're gonna do is just marching. 58 00:02:17,510 --> 00:02:18,790 So you'll be marching in place. 59 00:02:18,790 --> 00:02:21,430 And then we'll do some, think of snow angels 60 00:02:21,430 --> 00:02:22,835 for the second one. 61 00:02:22,835 --> 00:02:24,080 (bells dinging) So those are our two exercises. 62 00:02:24,080 --> 00:02:26,430 So we'll go ahead and we'll start marching now. 63 00:02:27,740 --> 00:02:32,504 So if you want an easier kind of nice ease into the warm up, 64 00:02:32,504 --> 00:02:35,680 you can do it seated, just bringing those knees up off. 65 00:02:35,680 --> 00:02:38,563 Try to clear the floor as much as you can with your feet. 66 00:02:39,920 --> 00:02:41,890 Middle version here, same thing. 67 00:02:41,890 --> 00:02:42,733 You're at a counter. 68 00:02:42,733 --> 00:02:46,240 Just bringing those knees up to about hip height. 69 00:02:46,240 --> 00:02:49,280 And you're really trying to keep the upper body stable as 70 00:02:49,280 --> 00:02:51,010 the lower body is moving. 71 00:02:51,010 --> 00:02:53,573 So three, two, one, (bell dinging) 72 00:02:53,573 --> 00:02:56,150 and now we'll switch to the arm circuit. 73 00:02:56,150 --> 00:02:58,890 So same movement across all three. 74 00:02:58,890 --> 00:03:00,400 It is just where you are. 75 00:03:00,400 --> 00:03:03,620 So if you want to do it seated, that's completely fine. 76 00:03:03,620 --> 00:03:05,220 We're looking at the upper arms right now. 77 00:03:05,220 --> 00:03:06,730 We want to get them moving. 78 00:03:06,730 --> 00:03:08,880 And then our other two options are both kind of just 79 00:03:08,880 --> 00:03:11,480 standing doing the same thing. 80 00:03:11,480 --> 00:03:13,260 If you can't get your arms all the way up 81 00:03:13,260 --> 00:03:15,360 like these guys can, that's fine. 82 00:03:15,360 --> 00:03:18,300 Just come up to where you're comfortable and back down. 83 00:03:18,300 --> 00:03:19,650 We wanna get him as high as we can, 84 00:03:19,650 --> 00:03:22,360 but not to the point of discomfort. 85 00:03:22,360 --> 00:03:23,990 Okay, and... (bell dinging) 86 00:03:23,990 --> 00:03:25,953 We'll cycle back to marching again. 87 00:03:27,830 --> 00:03:30,250 Now you've kind of got the feel of it on the first round. 88 00:03:30,250 --> 00:03:32,930 If you're comfortable enough, letting go of the counter. 89 00:03:32,930 --> 00:03:35,310 You can do what Jane was doing here. 90 00:03:35,310 --> 00:03:37,670 Getting the arms involved in the movement 91 00:03:37,670 --> 00:03:40,660 is really gonna help kind of bring up that 92 00:03:40,660 --> 00:03:41,730 breathing right a little bit, 93 00:03:41,730 --> 00:03:44,030 get the heart working a little harder. 94 00:03:44,030 --> 00:03:44,863 So if you're comfortable with that 95 00:03:44,863 --> 00:03:48,500 on these second and third ones, that's where we would go. 96 00:03:48,500 --> 00:03:50,450 Five more seconds of the marching here. 97 00:03:51,556 --> 00:03:54,540 (feet stamping) (bell dinging) 98 00:03:54,540 --> 00:03:56,490 Good, and we're back to the upper arms. 99 00:03:58,896 --> 00:03:59,729 Good. 100 00:04:00,710 --> 00:04:01,990 So as you're doing these, 101 00:04:01,990 --> 00:04:05,550 really get a feel for how your arms are moving. 102 00:04:05,550 --> 00:04:09,030 One thing we want to avoid, and Jeff can demonstrate this, 103 00:04:09,030 --> 00:04:13,158 is you don't want your shoulders coming up to your ears 104 00:04:13,158 --> 00:04:14,400 as you're going to the top. 105 00:04:14,400 --> 00:04:16,680 So you can see he's got nice distance 106 00:04:16,680 --> 00:04:18,980 between his ear and his shoulders. 107 00:04:18,980 --> 00:04:22,530 Really have that movement come from the arms, 108 00:04:22,530 --> 00:04:25,410 and don't height (bell dinging) all the way up. 109 00:04:25,410 --> 00:04:27,153 Okay, last round of marching. 110 00:04:28,644 --> 00:04:30,193 (feet stamping) Good. 111 00:04:33,000 --> 00:04:35,300 If you're starting to feel a little bit out of breath 112 00:04:35,300 --> 00:04:36,790 at this point, that's okay. 113 00:04:36,790 --> 00:04:40,050 We're trying to push into that kind of 114 00:04:40,050 --> 00:04:42,530 highest place we can be. 115 00:04:42,530 --> 00:04:43,940 If you want to take a break, 116 00:04:43,940 --> 00:04:46,540 you can sit out any of these circuits that you want. 117 00:04:48,160 --> 00:04:49,610 Good, five more seconds here. 118 00:04:53,582 --> 00:04:55,000 (bell dinging) And perfect. 119 00:04:55,000 --> 00:04:57,963 We're ending on the arms. Let's go last time through. 120 00:05:01,618 --> 00:05:02,451 Good. 121 00:05:03,890 --> 00:05:04,840 And again, take stock. 122 00:05:04,840 --> 00:05:06,590 You did something for yourself today. 123 00:05:06,590 --> 00:05:08,990 You showed up, you're putting in work, 124 00:05:08,990 --> 00:05:11,110 and you'll feel better for it at the end, I promise. 125 00:05:11,110 --> 00:05:12,310 You might not like me in the middle, 126 00:05:12,310 --> 00:05:14,410 but you'll like me at the end. (laughing) 127 00:05:14,410 --> 00:05:15,913 10 more seconds here. 128 00:05:20,614 --> 00:05:23,410 Good. Three, two, and one. 129 00:05:23,410 --> 00:05:25,340 [Computer] Activity completed. 130 00:05:25,340 --> 00:05:27,220 Good, relax, take a breath, get some water, 131 00:05:27,220 --> 00:05:29,753 and we'll come back and strengthen legs in a little bit. 132 00:05:35,480 --> 00:05:36,610 Okay. So now that we're warmed up, 133 00:05:36,610 --> 00:05:39,090 we're gonna do a little bit of leg strengthening. 134 00:05:39,090 --> 00:05:41,340 So we're gonna focus on the legs with this circuit. 135 00:05:41,340 --> 00:05:43,640 So we're gonna do three leg exercises, 136 00:05:43,640 --> 00:05:45,620 same format as the first one. 137 00:05:45,620 --> 00:05:47,620 So this is your first time watching again, 138 00:05:47,620 --> 00:05:49,480 just kind of watch us go through the first round, 139 00:05:49,480 --> 00:05:52,870 get a feel for it, and then join in second and third time. 140 00:05:52,870 --> 00:05:54,860 So when you hear the ding, we'll get going. 141 00:05:54,860 --> 00:05:58,150 We're gonna start with the calf raises. (bell dinging) 142 00:05:58,150 --> 00:05:59,290 So we'll get going now. 143 00:05:59,290 --> 00:06:01,926 As you can see again, we have Grace, 144 00:06:01,926 --> 00:06:03,720 just a nice seated calf raise. 145 00:06:03,720 --> 00:06:07,120 Think about bringing the heels up and getting as much weight 146 00:06:07,120 --> 00:06:08,960 as you can through those toes. 147 00:06:08,960 --> 00:06:12,071 Even giving a little bit of pushback down into the ground, 148 00:06:12,071 --> 00:06:14,700 if you really want to feel those muscles turned on. 149 00:06:14,700 --> 00:06:16,010 Jeff's doing the same thing, 150 00:06:16,010 --> 00:06:18,510 getting all of that weight up into the toes, 151 00:06:18,510 --> 00:06:20,980 getting the heels off of the ground, 152 00:06:20,980 --> 00:06:22,500 keeping his hands on the counter, 153 00:06:22,500 --> 00:06:24,980 just so he has that little bit of stability there. 154 00:06:24,980 --> 00:06:27,368 Okay, and when we're ready in a few seconds, we'll switch. 155 00:06:27,368 --> 00:06:29,280 (bell dinging) And now we're gonna work on 156 00:06:29,280 --> 00:06:32,090 kind of those outer pit muscles. 157 00:06:32,090 --> 00:06:36,870 So seated here, what Grace is doing is picking up that leg, 158 00:06:36,870 --> 00:06:38,240 opening out to the side. 159 00:06:38,240 --> 00:06:40,210 Think about your toes kind of pointing towards 160 00:06:40,210 --> 00:06:42,040 the wall on the side of you. 161 00:06:42,040 --> 00:06:43,600 And then lifting and coming right back 162 00:06:43,600 --> 00:06:46,300 into straight in front and switching to the other leg. 163 00:06:47,240 --> 00:06:50,020 With Jeff standing now at the counter, 164 00:06:50,020 --> 00:06:52,110 you can have both hands, one hand like Jeff is doing, 165 00:06:52,110 --> 00:06:53,830 whichever you prefer, 166 00:06:53,830 --> 00:06:56,320 and you really want to keep that leg straight, 167 00:06:56,320 --> 00:06:58,830 bring it up and out. (bell dinging) 168 00:06:58,830 --> 00:07:02,240 Okay. So now we'll go into some sitting exercises. 169 00:07:02,240 --> 00:07:05,890 So this is really gonna work on the whole leg. 170 00:07:05,890 --> 00:07:09,050 So what Grace is doing again here at this easier level. 171 00:07:09,050 --> 00:07:10,320 Just lean forward, 172 00:07:10,320 --> 00:07:13,210 get that weight into the muscles of the leg, 173 00:07:13,210 --> 00:07:14,170 let them feel it. 174 00:07:14,170 --> 00:07:16,463 And then rock right back into the seat. 175 00:07:17,417 --> 00:07:18,900 If you're feeling a little confident with that, 176 00:07:18,900 --> 00:07:20,350 it's a little too easy. 177 00:07:20,350 --> 00:07:23,460 Come out, maybe six, eight inches out of the chair 178 00:07:23,460 --> 00:07:25,600 and then let yourself lower back down. 179 00:07:25,600 --> 00:07:27,390 Can have your hands either on your knees, (bell dinging) 180 00:07:27,390 --> 00:07:30,001 on an armrest, whatever you're more comfortable with. 181 00:07:30,001 --> 00:07:32,293 Okay, so let's go back to the calf raises now. 182 00:07:33,410 --> 00:07:35,490 And if you're feeling comfortable at the counter 183 00:07:35,490 --> 00:07:38,190 and you want to go to the more advanced version, 184 00:07:38,190 --> 00:07:40,390 you can kind of just be free standing. 185 00:07:40,390 --> 00:07:42,760 And then as you're coming up, 186 00:07:42,760 --> 00:07:44,670 think about shifting more of the weight 187 00:07:44,670 --> 00:07:47,090 into one of the two legs as you lower down. 188 00:07:47,090 --> 00:07:49,457 So you're coming up, putting more weight through one, 189 00:07:49,457 --> 00:07:53,120 and kind of slowly lowering yourself back down. 190 00:07:53,120 --> 00:07:54,960 Again, we're listening to our bodies. 191 00:07:54,960 --> 00:07:57,660 You're finding what feels good for you (bell dinging), 192 00:07:58,550 --> 00:08:00,933 and we'll go back into the abduction. Perfect. 193 00:08:03,070 --> 00:08:06,160 Good. So Jane's working a little bit of balance 194 00:08:06,160 --> 00:08:08,790 over on the more advanced side of this. 195 00:08:08,790 --> 00:08:11,280 Again, you don't have to necessarily come up. 196 00:08:11,280 --> 00:08:14,350 Jane is an incredibly flexible person. 197 00:08:14,350 --> 00:08:15,920 I am not either. 198 00:08:15,920 --> 00:08:18,550 If you're getting to just here and back, that's okay, 199 00:08:18,550 --> 00:08:19,580 we're doing what we can 200 00:08:19,580 --> 00:08:21,720 and we're getting the most out of it. 201 00:08:21,720 --> 00:08:24,420 So we'll keep doing these for about five more seconds. 202 00:08:27,823 --> 00:08:29,119 (bell dinging) Good. 203 00:08:29,119 --> 00:08:31,643 And we'll go back to our chairs for this next circuit. 204 00:08:34,290 --> 00:08:36,980 So again, if you are feeling comfortable here 205 00:08:36,980 --> 00:08:38,560 and you're feeling comfortable here 206 00:08:38,560 --> 00:08:41,060 and you want to really equip yourself, 207 00:08:41,060 --> 00:08:44,960 we can come over and you see Jane has her arms crossed now. 208 00:08:44,960 --> 00:08:47,730 So what this is doing is she can't use those arms 209 00:08:47,730 --> 00:08:49,250 to really push and swing up. 210 00:08:49,250 --> 00:08:52,210 So the legs are having to do all of the work. 211 00:08:52,210 --> 00:08:53,950 You can do a mixture of these two. 212 00:08:53,950 --> 00:08:55,510 If you want to start with your arms 213 00:08:55,510 --> 00:08:57,490 and then cross 'em and finish, 214 00:08:57,490 --> 00:08:59,543 whatever (bell dinging) you're feeling. 215 00:09:00,390 --> 00:09:01,810 So we'll go through our last round. 216 00:09:01,810 --> 00:09:03,760 We'll start with the calf raises again. 217 00:09:05,480 --> 00:09:08,430 Perfect, and if you're feeling a little sore at this point, 218 00:09:08,430 --> 00:09:09,310 that's expected, 219 00:09:09,310 --> 00:09:12,860 we just kind of put your legs through a lot of stress. 220 00:09:12,860 --> 00:09:14,770 Soreness is okay. 221 00:09:14,770 --> 00:09:17,470 If you're feeling any sharp pain or you're starting to feel 222 00:09:17,470 --> 00:09:19,560 like it's really tightening up on you, 223 00:09:19,560 --> 00:09:20,990 sitting out a circuit is fine. 224 00:09:20,990 --> 00:09:22,923 Doing two is better than doing none. 225 00:09:23,810 --> 00:09:25,550 So we got a few more seconds here 226 00:09:25,550 --> 00:09:27,647 and we'll go back into the abductions. 227 00:09:27,647 --> 00:09:31,280 (bell dinging) Good. 228 00:09:31,280 --> 00:09:32,940 So a tendency for this one 229 00:09:32,940 --> 00:09:35,230 is to really let your body collapse. 230 00:09:35,230 --> 00:09:37,020 So I'll step in here for a second. 231 00:09:37,020 --> 00:09:39,470 We don't wanna bend towards the leg. 232 00:09:39,470 --> 00:09:43,110 Think about chest straight up leg to the side. 233 00:09:43,110 --> 00:09:45,630 Especially as you get into the two standing ones. 234 00:09:45,630 --> 00:09:48,630 It's easy to let that side collapse in. 235 00:09:48,630 --> 00:09:49,917 So try to be as straight up as you can, 236 00:09:49,917 --> 00:09:51,753 as the leg does the work. 237 00:09:53,540 --> 00:09:54,617 Okay, few seconds here. 238 00:09:54,617 --> 00:09:56,293 And we'll be on our last round. 239 00:09:57,622 --> 00:09:59,965 (bell dinging) 240 00:09:59,965 --> 00:10:01,670 This is the last sit to stands at this point, 241 00:10:01,670 --> 00:10:02,820 I'm sure you're tired. 242 00:10:02,820 --> 00:10:05,210 Really try to push through if you can. 243 00:10:05,210 --> 00:10:07,433 This is when it counts the most, okay. 244 00:10:08,435 --> 00:10:11,200 Feel those muscles, they've been doing work. 245 00:10:11,200 --> 00:10:13,920 They'll be talking to you a little bit, 246 00:10:13,920 --> 00:10:16,083 but you can tell 'em how much they can do. 247 00:10:18,059 --> 00:10:19,060 Good. 10 more seconds. 248 00:10:19,060 --> 00:10:20,243 You're doing great. 249 00:10:24,790 --> 00:10:27,790 Good. Try to keep from swinging too much out. 250 00:10:27,790 --> 00:10:29,430 [Computer] Activity completed. 251 00:10:29,430 --> 00:10:31,120 Perfect. And we are all set. 252 00:10:31,120 --> 00:10:32,480 So go ahead, grab water, 253 00:10:32,480 --> 00:10:35,280 take a little bit of a break and we'll do the arms next. 254 00:10:39,460 --> 00:10:40,860 Okay. So now that you've gotten water, 255 00:10:40,860 --> 00:10:43,250 we're going to hit the arms, give the legs a break. 256 00:10:43,250 --> 00:10:45,130 They've done their part. 257 00:10:45,130 --> 00:10:47,702 So the first thing we're gonna do is kind of a bicep curl, 258 00:10:47,702 --> 00:10:49,015 and a pushup. 259 00:10:49,015 --> 00:10:50,710 Then we're gonna work on some mobility, 260 00:10:50,710 --> 00:10:52,730 get the upper body moving a little bit, 261 00:10:52,730 --> 00:10:55,700 and then we'll work on the other side of the arm. 262 00:10:55,700 --> 00:10:58,077 So are we ready, guys? 263 00:10:58,077 --> 00:11:00,410 All right. (bell dinging) 264 00:11:00,410 --> 00:11:03,670 So with the curl press up, what Grace is doing here. 265 00:11:03,670 --> 00:11:06,011 You want to bring your elbows all the way down, 266 00:11:06,011 --> 00:11:07,870 straighten out the arm and then come up 267 00:11:07,870 --> 00:11:10,023 and then just push out away from you. 268 00:11:11,380 --> 00:11:15,480 So it's not necessarily as overhead as Jeff is doing. 269 00:11:15,480 --> 00:11:18,817 When you feel comfortable here, after you do that curl up, 270 00:11:18,817 --> 00:11:21,840 you're gonna push the arms up overhead, 271 00:11:21,840 --> 00:11:25,150 kind of reach towards the ceiling and then come back down 272 00:11:25,150 --> 00:11:26,970 and be straight down. 273 00:11:26,970 --> 00:11:28,919 Really make sure you're bending the elbows in the middle, 274 00:11:28,919 --> 00:11:31,360 (bell dinging) not going straight up. 275 00:11:31,360 --> 00:11:33,750 Okay. And then for kind of some mobility stuff, 276 00:11:33,750 --> 00:11:37,080 what you're gonna do here, starting with Grace, 277 00:11:37,080 --> 00:11:41,010 bringing that arm out at maybe a 45 degree angle, 278 00:11:41,010 --> 00:11:42,940 you don't need to go all the way straight 279 00:11:42,940 --> 00:11:45,410 and just reaching with the other arm. 280 00:11:45,410 --> 00:11:47,660 Really trying to run your fingers 281 00:11:47,660 --> 00:11:50,280 along the length of your own arm 282 00:11:50,280 --> 00:11:52,973 and let that spine move a little bit. 283 00:11:54,430 --> 00:11:56,130 So we got about five seconds here, 284 00:11:58,440 --> 00:12:00,680 and then we'll get back (bell dinging) in the seats. 285 00:12:00,680 --> 00:12:01,513 Perfect. 286 00:12:02,500 --> 00:12:04,720 So now we've kind of already done the front of the arm. 287 00:12:04,720 --> 00:12:06,853 So this one is to get the back of the arm. 288 00:12:07,780 --> 00:12:10,280 Grace might be a little hard to see on the camera, 289 00:12:10,280 --> 00:12:11,850 but you're just, you're in the seat 290 00:12:11,850 --> 00:12:13,900 and you're straightening out those arms, 291 00:12:13,900 --> 00:12:15,710 pushing down against the seat, 292 00:12:15,710 --> 00:12:18,440 taking some of your body weight into your arms 293 00:12:18,440 --> 00:12:20,573 and lifting up off the chair a little bit. 294 00:12:21,410 --> 00:12:22,463 When you're comfortable with that, 295 00:12:22,463 --> 00:12:25,690 you can move a little bit forward on the chair 296 00:12:25,690 --> 00:12:27,970 and try to hold yourself up 297 00:12:27,970 --> 00:12:29,600 and get a little bit of a dip (bell dinging) 298 00:12:29,600 --> 00:12:31,083 just past the chair, right. 299 00:12:32,650 --> 00:12:35,353 Okay, so now we'll go back to the curl press ups. 300 00:12:36,410 --> 00:12:38,680 Looking a little bit more at Jeff. 301 00:12:38,680 --> 00:12:42,530 You can see he's bending at the elbows straightening, 302 00:12:42,530 --> 00:12:45,100 bend at the elbows up overhead, 303 00:12:45,100 --> 00:12:47,543 back and is slowly lowering down. 304 00:12:48,380 --> 00:12:49,887 Now, if you're feeling comfortable here 305 00:12:49,887 --> 00:12:52,360 and it feels like this isn't doing much for you 306 00:12:52,360 --> 00:12:54,980 all we're doing over here, same exact movement. 307 00:12:54,980 --> 00:12:56,830 We're just adding weight. 308 00:12:56,830 --> 00:12:58,350 Start at one pound, 309 00:12:58,350 --> 00:13:00,120 or if you don't have weights, (bell dinging) 310 00:13:00,120 --> 00:13:01,020 small can of soup. 311 00:13:02,140 --> 00:13:04,990 Okay, so the last one back into that mobility work again. 312 00:13:06,620 --> 00:13:09,100 All Jeff is doing here is standing. 313 00:13:09,100 --> 00:13:11,180 The difference between him and Grace 314 00:13:11,180 --> 00:13:13,690 is you really want to get those arms straight. 315 00:13:13,690 --> 00:13:16,560 Think about making a tee with your body. 316 00:13:16,560 --> 00:13:18,698 And as he reaches across 317 00:13:18,698 --> 00:13:20,800 touching the shoulder on the same side 318 00:13:20,800 --> 00:13:24,150 and then running all the way across his chest 319 00:13:24,150 --> 00:13:26,590 and out along that arm, 320 00:13:26,590 --> 00:13:28,110 touching the palm of his hand, 321 00:13:28,110 --> 00:13:32,489 and running it all the way back. (bell dinging) 322 00:13:32,489 --> 00:13:34,413 Okay, back to the tricep exercises. 323 00:13:35,700 --> 00:13:38,030 And if you're to the point that you're feeling pretty good 324 00:13:38,030 --> 00:13:39,337 with what we've seen in the middle here, 325 00:13:39,337 --> 00:13:41,990 and you want to challenge yourself, 326 00:13:41,990 --> 00:13:43,180 you can do the same thing 327 00:13:43,180 --> 00:13:45,870 coming all the way out past the chair 328 00:13:45,870 --> 00:13:48,760 and lowering until your elbows are at about 329 00:13:48,760 --> 00:13:49,790 a 90 degree angle. 330 00:13:49,790 --> 00:13:54,250 So you want a nice 90 and then pushing back up to straight. 331 00:13:54,250 --> 00:13:55,970 And if you can't do this for the full time, 332 00:13:55,970 --> 00:13:59,510 you can do this for 15 seconds and then switch to over here, 333 00:13:59,510 --> 00:14:02,060 (bell dinging) whatever works for you. 334 00:14:02,060 --> 00:14:04,653 Okay, so we're back to the press-ups one more time. 335 00:14:07,510 --> 00:14:08,550 Good. 336 00:14:08,550 --> 00:14:10,375 So as I was saying last time, 337 00:14:10,375 --> 00:14:13,175 a small can of soup can work for this. 338 00:14:13,175 --> 00:14:16,100 And if you want, buy bigger cans of soup, 339 00:14:16,100 --> 00:14:18,610 or if you have weights that's a little bit better, 340 00:14:18,610 --> 00:14:20,110 but soup works too (laughing). 341 00:14:22,070 --> 00:14:23,860 Good. And again, if you're starting to feel 342 00:14:23,860 --> 00:14:25,510 those arms being a little sore, 343 00:14:25,510 --> 00:14:27,120 that's a good thing at this point. 344 00:14:27,120 --> 00:14:28,600 We want them to be working. 345 00:14:28,600 --> 00:14:31,810 The point is to get them working. (bell dinging) 346 00:14:31,810 --> 00:14:33,330 Okay? So for the mobility, 347 00:14:33,330 --> 00:14:35,397 if you're pretty comfortable with what Jeff is doing 348 00:14:35,397 --> 00:14:39,710 and you want to keep challenging that mobility, 349 00:14:39,710 --> 00:14:42,900 what Jane is doing is instead of making that tee, 350 00:14:42,900 --> 00:14:45,570 you're gonna kind of reach behind yourself a little bit 351 00:14:45,570 --> 00:14:48,000 and then do the same motion. 352 00:14:48,000 --> 00:14:50,510 So you can see she's turning here already 353 00:14:50,510 --> 00:14:53,533 and then bringing that other arm to her forearm. 354 00:14:53,533 --> 00:14:57,330 This is all just about getting that spine moving. 355 00:14:57,330 --> 00:14:58,610 We don't want it tightening up. 356 00:14:58,610 --> 00:14:59,443 That's gonna give us (bell dinging) 357 00:14:59,443 --> 00:15:02,160 a lot of functional strength. 358 00:15:02,160 --> 00:15:04,233 So last round for the triceps. 359 00:15:08,860 --> 00:15:09,693 Good. 360 00:15:09,693 --> 00:15:12,440 And maybe you started in the middle and at this point 361 00:15:12,440 --> 00:15:15,080 you are doing this, whatever works for you. 362 00:15:15,080 --> 00:15:16,330 I really wanna stress that. 363 00:15:16,330 --> 00:15:19,430 We can't hear what your body is telling you, but you can. 364 00:15:19,430 --> 00:15:22,283 So listen to that and get what you can out of this. 365 00:15:23,500 --> 00:15:25,130 Good. About five more seconds here, 366 00:15:25,130 --> 00:15:27,453 and then your arms have done their job. 367 00:15:29,656 --> 00:15:32,070 (bell dinging) Perfect. 368 00:15:32,070 --> 00:15:33,820 So we'll do a little bit of balance work 369 00:15:33,820 --> 00:15:35,280 and then we're already to the cool down. 370 00:15:35,280 --> 00:15:37,537 Told you you'd like me by the end. 371 00:15:42,550 --> 00:15:44,320 Okay, so our last circuit. 372 00:15:44,320 --> 00:15:46,310 So we've worked legs, we've worked arms. 373 00:15:46,310 --> 00:15:48,800 Now we want to challenge the balance a little bit. 374 00:15:48,800 --> 00:15:50,880 So for all of these across each one, 375 00:15:50,880 --> 00:15:53,420 if you want something in front of you to hold onto, 376 00:15:53,420 --> 00:15:54,910 it's always a good idea. 377 00:15:54,910 --> 00:15:56,870 Try to use it as little as you need to, 378 00:15:56,870 --> 00:15:58,770 but if you need to, you want it there. 379 00:15:59,700 --> 00:16:04,670 So the first one we're gonna do is kind of a more static. 380 00:16:04,670 --> 00:16:05,820 Like you're not moving as much. 381 00:16:05,820 --> 00:16:07,400 Kind of shifting back and forth. 382 00:16:07,400 --> 00:16:09,590 And then we're gonna start thinking about forward, 383 00:16:09,590 --> 00:16:11,230 which we're gonna use a lot when we're walking 384 00:16:11,230 --> 00:16:13,230 or going upstairs or anything like that. 385 00:16:14,314 --> 00:16:16,593 (bell dinging) So I'll explain it as we get started. 386 00:16:17,560 --> 00:16:19,770 What Grace is doing here is just simple. 387 00:16:19,770 --> 00:16:24,020 Trying to shift your weight from being a nice seated central 388 00:16:24,020 --> 00:16:25,780 over onto one side, 389 00:16:25,780 --> 00:16:28,830 getting this hip completely off of the chair, 390 00:16:28,830 --> 00:16:30,320 hold there for a few seconds 391 00:16:30,320 --> 00:16:32,593 and then let yourself lower back down. 392 00:16:33,470 --> 00:16:36,270 This is gonna do the same thing as the other two. 393 00:16:36,270 --> 00:16:37,610 So this is where you're comfortable, 394 00:16:37,610 --> 00:16:39,040 we definitely wanna start here, 395 00:16:39,040 --> 00:16:41,050 especially with balance stuff. 396 00:16:41,050 --> 00:16:43,640 Try to hold each side for about three seconds 397 00:16:43,640 --> 00:16:46,524 and control the way back. (bell dinging) 398 00:16:46,524 --> 00:16:47,750 Okay. So the next one, we're gonna start 399 00:16:47,750 --> 00:16:50,170 thinking about balance when we're moving forward. 400 00:16:50,170 --> 00:16:52,830 So this, again, this is when we're walking. 401 00:16:52,830 --> 00:16:54,101 What Grace is doing. 402 00:16:54,101 --> 00:16:55,660 You know, the angling might be a little hard to see, 403 00:16:55,660 --> 00:16:58,130 but you're just standing normal stance. 404 00:16:58,130 --> 00:17:01,130 You want your feet about the same width as your shoulders 405 00:17:01,130 --> 00:17:04,000 and just shift some weight up onto your toes 406 00:17:04,000 --> 00:17:06,377 and then come back onto a normal stance. 407 00:17:07,830 --> 00:17:09,360 If you want, again, 408 00:17:09,360 --> 00:17:11,260 definitely have something in front of you. 409 00:17:11,260 --> 00:17:12,610 You can see grace has a chair in front of her. 410 00:17:12,610 --> 00:17:14,798 The counter works, something to have your hands on. 411 00:17:14,798 --> 00:17:16,300 (bell dinging) 412 00:17:16,300 --> 00:17:20,490 Okay. So now looking at what Jeff is doing. 413 00:17:20,490 --> 00:17:23,290 Again, I would have a table, a chair, 414 00:17:23,290 --> 00:17:24,650 something on either side of you, 415 00:17:24,650 --> 00:17:26,787 'cause you're gonna be shifting both ways 416 00:17:26,787 --> 00:17:29,280 and you can see he's just putting all of his weight 417 00:17:29,280 --> 00:17:30,910 onto one foot, 418 00:17:30,910 --> 00:17:33,070 kind of keeping the toes of the other one on the ground 419 00:17:33,070 --> 00:17:34,430 in case you need it. 420 00:17:34,430 --> 00:17:36,690 And then just coming back to center again, 421 00:17:36,690 --> 00:17:39,503 trying to hold each side for about three seconds. 422 00:17:41,390 --> 00:17:42,980 Good, a few more seconds here. 423 00:17:44,737 --> 00:17:47,330 (bell dinging) Perfect. 424 00:17:47,330 --> 00:17:50,760 So now we're going back into that forward shift. 425 00:17:50,760 --> 00:17:52,290 Again, I know it's hard to see, 426 00:17:52,290 --> 00:17:54,610 but what Jeff is doing with his feet here is, 427 00:17:54,610 --> 00:17:57,020 is he's kind of staggering them. 428 00:17:57,020 --> 00:17:58,300 So if you look at my hands, 429 00:17:58,300 --> 00:18:01,180 you want the inside of this heel 430 00:18:01,180 --> 00:18:03,620 to be on the inside of these toes. 431 00:18:03,620 --> 00:18:06,050 So you have a nice little staggered stance there 432 00:18:06,050 --> 00:18:08,790 and you're still just shifting that weight forward 433 00:18:08,790 --> 00:18:12,640 and coming back, trying to hold forward for three seconds, 434 00:18:12,640 --> 00:18:14,535 give yourself three seconds off. 435 00:18:14,535 --> 00:18:18,270 (bell dinging) And, again, counter in front of you. 436 00:18:18,270 --> 00:18:20,830 Okay, so back to the single leg stuff. 437 00:18:20,830 --> 00:18:23,000 Going side to side. 438 00:18:23,000 --> 00:18:24,730 If you're feeling comfortable with these two 439 00:18:24,730 --> 00:18:26,260 and you want to challenge that balance, 440 00:18:26,260 --> 00:18:28,070 you can see Jane here 441 00:18:28,070 --> 00:18:31,040 picking one of those feet completely up off, 442 00:18:31,040 --> 00:18:33,610 holding it for three or so seconds 443 00:18:33,610 --> 00:18:35,760 lowering back down and doing the other one. 444 00:18:36,970 --> 00:18:39,330 Always, always have something on either side of you 445 00:18:39,330 --> 00:18:41,660 for this, or if you want to do it in the corner 446 00:18:41,660 --> 00:18:43,710 so that if you start to lose your balance backwards, 447 00:18:43,710 --> 00:18:46,920 you've got a nice wall there. (bell dinging) 448 00:18:46,920 --> 00:18:47,753 And then for this one, 449 00:18:47,753 --> 00:18:49,030 what Jane is doing is, 450 00:18:49,030 --> 00:18:51,853 is instead of having those feet overlapping, 451 00:18:52,740 --> 00:18:53,967 she's got them like this. 452 00:18:53,967 --> 00:18:58,200 So the heel of this foot is in the front of the other foot 453 00:18:58,200 --> 00:19:01,580 and you're still just doing that same shift forward and back 454 00:19:01,580 --> 00:19:04,070 holding forward for three seconds. 455 00:19:04,070 --> 00:19:05,920 And you want to be alternating with this one, 456 00:19:05,920 --> 00:19:07,000 which foot is in front. 457 00:19:07,000 --> 00:19:09,240 So don't always do the right foot in front, 458 00:19:09,240 --> 00:19:13,000 do right one circuit left the next or do it day by day. 459 00:19:13,000 --> 00:19:16,226 Whichever feels better for you. (bell dinging) 460 00:19:16,226 --> 00:19:17,360 And there you go. That's balance. 461 00:19:17,360 --> 00:19:19,993 We got the cool down and then you guys are free to go. 462 00:19:24,870 --> 00:19:26,940 Okay, so we're just gonna cool down. 463 00:19:26,940 --> 00:19:29,540 And then we are all set for today. 464 00:19:29,540 --> 00:19:30,810 So we're gonna do some stretching, 465 00:19:30,810 --> 00:19:34,080 both for the legs and for that upper body. 466 00:19:34,080 --> 00:19:35,470 So we're gonna start with the legs. 467 00:19:35,470 --> 00:19:39,930 We've got our three difficulty levels per usual. 468 00:19:39,930 --> 00:19:43,540 So as we stretch the back of the leg, 469 00:19:43,540 --> 00:19:45,160 you can see what Grace is doing 470 00:19:45,160 --> 00:19:47,500 is just straightening out one leg, 471 00:19:47,500 --> 00:19:50,600 sliding that heel as far up the floor as you can, 472 00:19:50,600 --> 00:19:52,300 and then leaning forward if you want to feel it. 473 00:19:52,300 --> 00:19:55,660 You should feel it right in the back of that leg. 474 00:19:55,660 --> 00:19:57,350 And we'll go ahead and switch it to the other side 475 00:19:57,350 --> 00:19:58,523 at the midway point. 476 00:20:00,070 --> 00:20:01,540 And again, with Grace, 477 00:20:01,540 --> 00:20:04,810 what you want to focus on doing is hinging at that hip. 478 00:20:04,810 --> 00:20:07,350 So the heel and the knee are both straight. 479 00:20:07,350 --> 00:20:09,400 Think about getting the heel as far away from you as you can 480 00:20:09,400 --> 00:20:11,840 and then just leaning forward. 481 00:20:11,840 --> 00:20:14,150 So now for the upper body stretch, 482 00:20:14,150 --> 00:20:18,990 what we are gonna do is kind of reach over to one side, 483 00:20:18,990 --> 00:20:20,720 as far as is comfortable. 484 00:20:20,720 --> 00:20:21,830 So with Grace, again, 485 00:20:21,830 --> 00:20:24,800 we're still in that nice, safe, seated position, 486 00:20:24,800 --> 00:20:27,550 and we're just putting one hand up and leaning. 487 00:20:27,550 --> 00:20:29,400 So now we'll switch to the other way. 488 00:20:31,490 --> 00:20:33,780 And again, really think about opening up 489 00:20:33,780 --> 00:20:35,710 this one side of your body 490 00:20:35,710 --> 00:20:39,023 and bringing your ribs towards your hip on the other side. 491 00:20:40,170 --> 00:20:41,383 Okay, so we'll stretch the legs again, 492 00:20:41,383 --> 00:20:43,430 just doing that same stretch. 493 00:20:45,030 --> 00:20:47,100 So with the Jeff, you're gonna be standing, 494 00:20:47,100 --> 00:20:48,150 doing the same thing, 495 00:20:48,150 --> 00:20:51,040 heal across the floor, hinging at the hips. 496 00:20:51,040 --> 00:20:52,900 If you're comfortable here, 497 00:20:52,900 --> 00:20:55,060 what Jane is doing is just reaching, 498 00:20:55,060 --> 00:20:57,560 and you two can switch sides there for 15 seconds. 499 00:20:57,560 --> 00:21:00,460 What Jane is doing here is just reaching forward 500 00:21:00,460 --> 00:21:02,950 in a nice, long seated position. 501 00:21:02,950 --> 00:21:06,410 Still thinking about heels to the other side of the room 502 00:21:06,410 --> 00:21:07,940 and then just reaching towards them 503 00:21:07,940 --> 00:21:09,930 as far as you can comfortably go. 504 00:21:09,930 --> 00:21:12,010 These should feel good. 505 00:21:12,010 --> 00:21:16,730 Okay. So the last one we're gonna do is that same arm one. 506 00:21:16,730 --> 00:21:20,190 Good. Jeff is just in a standing position now. 507 00:21:20,190 --> 00:21:22,530 Still trying to open this side up, 508 00:21:22,530 --> 00:21:25,820 using this arm for support as he needs 509 00:21:25,820 --> 00:21:28,380 and we'll switch to the other side. 510 00:21:28,380 --> 00:21:30,840 And Jane just has both arms moving. 511 00:21:30,840 --> 00:21:33,880 That really lets that side open up 512 00:21:33,880 --> 00:21:35,690 and gets those muscles to relax 513 00:21:35,690 --> 00:21:37,800 and kind of lengthen a little bit for you. 514 00:21:40,460 --> 00:21:41,550 Good. Okay. 515 00:21:41,550 --> 00:21:43,893 So now we'll just relax for a second. 516 00:21:44,730 --> 00:21:46,020 And as weird as it sounds, 517 00:21:46,020 --> 00:21:47,300 I want you to take a moment 518 00:21:47,300 --> 00:21:49,200 to focus on how you're breathing. 519 00:21:49,200 --> 00:21:51,570 We just did a pretty hard workout. 520 00:21:51,570 --> 00:21:54,740 So we want to kind of check in with ourselves. 521 00:21:54,740 --> 00:21:58,180 So I want you to think about breathing in through your nose, 522 00:21:58,180 --> 00:21:59,250 holding that breath, 523 00:21:59,250 --> 00:22:01,533 and then slowly letting it out of your mouth. 524 00:22:02,570 --> 00:22:04,420 Take a moment to think about what you did. 525 00:22:04,420 --> 00:22:06,210 You did something for yourself. 526 00:22:06,210 --> 00:22:07,390 These last 20 minutes, 527 00:22:07,390 --> 00:22:10,410 you did something to improve your health. 528 00:22:10,410 --> 00:22:12,550 So now with these next few breaths, 529 00:22:12,550 --> 00:22:15,010 want you to think about kind of filling up your stomach, 530 00:22:15,010 --> 00:22:18,431 breathing into your stomach instead of your ribs, 531 00:22:18,431 --> 00:22:21,453 that'll really let you take that nice, long, deep breath in. 532 00:22:22,683 --> 00:22:27,683 Hold it for a second and then slowly let it out. 533 00:22:28,106 --> 00:22:28,939 As you're going about your day, 534 00:22:28,939 --> 00:22:30,780 just check in with yourself every now and then. 535 00:22:30,780 --> 00:22:33,160 Take these few calming breaths. 536 00:22:33,160 --> 00:22:35,080 It's okay to slow down for a little bit. 537 00:22:35,080 --> 00:22:36,303 Our bodies need that. 538 00:22:37,640 --> 00:22:40,850 So as you're kind of relaxing and breathing in and out, 539 00:22:40,850 --> 00:22:43,670 I really want to emphasize, be proud of yourself. 540 00:22:43,670 --> 00:22:44,640 Take some time, 541 00:22:44,640 --> 00:22:47,860 thank yourself for doing something for yourself. 542 00:22:47,860 --> 00:22:50,440 These last 20 minutes, you've worked hard. 543 00:22:50,440 --> 00:22:52,130 You feel a little better, hopefully now. 544 00:22:52,130 --> 00:22:54,100 You might be sore for a little bit. 545 00:22:54,100 --> 00:22:55,460 That's expected. That's a good thing. 546 00:22:55,460 --> 00:22:58,570 That means you put in the work that you needed. 547 00:22:58,570 --> 00:23:01,440 So with that, we are all set 548 00:23:01,440 --> 00:23:04,763 and hopefully I will see you in the same video tomorrow.