1 00:00:05,440 --> 00:00:09,720 >>HELLO AND WELCOME TO THIS 2 00:00:09,720 --> 00:00:12,160 NATIONAL WEAR RED DAY EVENT. 3 00:00:12,160 --> 00:00:16,160 I'M DR. GARY GIBBONS, DIRECTOR 4 00:00:16,160 --> 00:00:17,480 NATIONAL HEART LUNG AND BLOOD 5 00:00:17,480 --> 00:00:18,400 INSTITUTE AT NIH. 6 00:00:18,400 --> 00:00:21,080 I AM JOINED MY MY COLLEAGUE AND 7 00:00:21,080 --> 00:00:22,680 FRIEND DR. DAVID GOFF, DIRECTOR 8 00:00:22,680 --> 00:00:24,240 OF THE DIVISION OF 9 00:00:24,240 --> 00:00:25,280 CARDIOVASCULAR SCIENCES AND I'M 10 00:00:25,280 --> 00:00:26,760 PARTICULARLY DELIGHTED THAT WE 11 00:00:26,760 --> 00:00:31,960 HAVE WITH US OUR EVENT FITNESS 12 00:00:31,960 --> 00:00:33,360 TRAINER LINDA [INDISCERNIBLE] 13 00:00:33,360 --> 00:00:36,480 AND WE'RE DELIGHTED BECAUSE THIS 14 00:00:36,480 --> 00:00:38,480 IS FEBRUARY AND IT'S AMERICAN 15 00:00:38,480 --> 00:00:41,720 HEART MONTH AND THIS IS WHERE WE 16 00:00:41,720 --> 00:00:44,440 FOCUS IN ON BECOMING MORE 17 00:00:44,440 --> 00:00:47,160 FAMILIAR AND WITH OUR HEARTS AND 18 00:00:47,160 --> 00:00:49,680 HAVING HEALTHIER HEARTS AND 19 00:00:49,680 --> 00:00:51,400 RECOGNIZING THAT HEART DISEASE 20 00:00:51,400 --> 00:00:53,160 IS THE NUMBER 1 KILLER OF MEN 21 00:00:53,160 --> 00:00:56,200 AND WOMEN, BUT IT'S PREVENTIBLE 22 00:00:56,200 --> 00:00:57,760 AND BY TAKING SMALL SIMPLE 23 00:00:57,760 --> 00:01:00,920 STEPS, EACH OF YOU CAN PREVENT 24 00:01:00,920 --> 00:01:02,280 HEART DISEASE. 25 00:01:02,280 --> 00:01:04,600 IN PART, BY EATING HEALTHIER 26 00:01:04,600 --> 00:01:07,600 DIETS, AND MOVING MORE, AS WELL 27 00:01:07,600 --> 00:01:10,800 AS KNOWING THE RISK FACTORS FOR 28 00:01:10,800 --> 00:01:11,720 HEART DISEASE LIKE HIGH BLOOD 29 00:01:11,720 --> 00:01:13,600 PRESSURE AND DIABETES AND 30 00:01:13,600 --> 00:01:14,080 KNOWING YOUR NUMBERS. 31 00:01:14,080 --> 00:01:17,000 AND IN THE CASE OF HIGH BLOOD 32 00:01:17,000 --> 00:01:18,080 PRESSURE, KNOWING THAT THE 33 00:01:18,080 --> 00:01:20,560 OPTIMAL BLOOD PRESSURE IS 34 00:01:20,560 --> 00:01:22,440 120/80, AND SO WHEN YOU GO TO 35 00:01:22,440 --> 00:01:23,520 YOUR CARE PROVIDER, YOU WANT TO 36 00:01:23,520 --> 00:01:25,720 BE SURE TO YOU KNOW WHAT YOUR 37 00:01:25,720 --> 00:01:29,880 NUMBER IS AND HOW CLOSE IT IS TO 38 00:01:29,880 --> 00:01:30,400 THAT IDEAL OPTIMAL BLOOD 39 00:01:30,400 --> 00:01:32,000 PRESSURE AND WHAT YOU CAN DO TO 40 00:01:32,000 --> 00:01:33,240 LOWER IT, 1 OF THOSE THING 41 00:01:33,240 --> 00:01:35,520 SYSTEM TO HAVE A HEALTHY DIET 42 00:01:35,520 --> 00:01:38,840 LIKE WHAT WE CALL THE DASH DIET 43 00:01:38,840 --> 00:01:41,040 THAT'S RICH IN FRUITS AND 44 00:01:41,040 --> 00:01:43,960 VEGETABLES AND BEANS AND LEAN 45 00:01:43,960 --> 00:01:47,280 PROTEIN LIKE FISH AND POULTRY. 46 00:01:47,280 --> 00:01:48,680 THESE ARE FOODS THAT ACTUALLY 47 00:01:48,680 --> 00:01:49,720 CAN KEEP YOUR BLOOD PRESSURE 48 00:01:49,720 --> 00:01:52,560 CLOSER TO THAT OPTIMAL LEVEL AND 49 00:01:52,560 --> 00:01:55,040 IT'S IMPORTANT THAT WE ALL MOVE 50 00:01:55,040 --> 00:01:57,160 MORE, AND TAKE THOSE SIMPLE 51 00:01:57,160 --> 00:02:00,840 STEPS TO DO SO. 52 00:02:00,840 --> 00:02:03,520 NOW A KEY PART OF ADOPTING THAT 53 00:02:03,520 --> 00:02:04,360 HEALTHIER LIFESTYLE IS OFTEN 54 00:02:04,360 --> 00:02:05,720 HAVING A BUDDY THAT HELPS YOU 55 00:02:05,720 --> 00:02:08,880 ALONG THE WAY AND SUPPORTS YOU 56 00:02:08,880 --> 00:02:09,640 IN DOING THAT. 57 00:02:09,640 --> 00:02:11,440 THAT'S WHY I'M PLEASED TO HAVE 58 00:02:11,440 --> 00:02:13,680 DAVID HERE WHO ALSO IS WORKING 59 00:02:13,680 --> 00:02:17,560 ON TAKING CARE OF OUR HEARTS AND 60 00:02:17,560 --> 00:02:19,320 DAVID WANTS TO SHARE ALONG WITH 61 00:02:19,320 --> 00:02:22,840 ME HOW YOU'RE STYLING, WEARING 62 00:02:22,840 --> 00:02:24,680 RED, BUT ALSO MAY HAVE SOME 63 00:02:24,680 --> 00:02:27,480 ADVICE ABOUT CARING FOR OUR 64 00:02:27,480 --> 00:02:27,840 HEARTS. 65 00:02:27,840 --> 00:02:28,800 >>THANKS, GARY, I'M REALLY 66 00:02:28,800 --> 00:02:30,320 EXCITED TO BE HERE WITH YOU AND 67 00:02:30,320 --> 00:02:32,200 LINDA TODAY TO MOVE MORE AND 68 00:02:32,200 --> 00:02:33,480 EXCITED YOU'VE ALL JOINED US. 69 00:02:33,480 --> 00:02:35,920 YOU KNOW IT ONLY TAKES ABOUT 2 70 00:02:35,920 --> 00:02:38,160 AND HALF HOURS A WEEK, A LITTLE 71 00:02:38,160 --> 00:02:40,240 OVER 20 MINUTES A DAY TO GET 72 00:02:40,240 --> 00:02:41,200 ENOUGH PHYSICAL ACTIVITY TO GET 73 00:02:41,200 --> 00:02:43,320 THAT HEALTH EFFECT ON YOUR 74 00:02:43,320 --> 00:02:43,520 HEART. 75 00:02:43,520 --> 00:02:44,880 AND YOU HAVEN'T BEEN DOING MUCH 76 00:02:44,880 --> 00:02:47,280 IN A WHILE, DON'T GO OUT AND TRY 77 00:02:47,280 --> 00:02:49,920 TO RUN A MARATHON THE FIRST DAY. 78 00:02:49,920 --> 00:02:50,640 START SLOW. 79 00:02:50,640 --> 00:02:52,640 TAKE IT EASY, BUILD UP TO IT. 80 00:02:52,640 --> 00:02:54,280 WE'RE GOING TO GET MOVING HERE 81 00:02:54,280 --> 00:02:56,720 IN A MINUTE AND SO, IF YOU 82 00:02:56,720 --> 00:02:58,240 HAVEN'T BEEN DOING MUCH LATELY 83 00:02:58,240 --> 00:02:59,560 AND LINDA STARTS GETTING A 84 00:02:59,560 --> 00:03:01,280 LITTLE BIT ROWDY FROM YOUR POINT 85 00:03:01,280 --> 00:03:03,560 OF VIEW, TAKE A BREAK. 86 00:03:03,560 --> 00:03:05,080 >>TAKE A BREAK, SURE FOR YOU 87 00:03:05,080 --> 00:03:05,400 SHOULD. 88 00:03:05,400 --> 00:03:07,080 >>DO A LITTLE BIT, TAKE A 89 00:03:07,080 --> 00:03:09,280 BREAK, COME BACK AND DO MORE, 90 00:03:09,280 --> 00:03:12,000 WORK UP TO IT OVERTIME, SMALL 91 00:03:12,000 --> 00:03:13,600 STEPS BUILT UP OVER TIME CAN GET 92 00:03:13,600 --> 00:03:15,600 YOU TO WHERE YOU NEED TO GO FOR 93 00:03:15,600 --> 00:03:17,000 GETTING YOUR HEART HEALTHY. 94 00:03:17,000 --> 00:03:17,960 WE DID TALK ABOUT MORE THINGS 95 00:03:17,960 --> 00:03:19,440 CAN YOU DO WHEN WE GET TO THE 96 00:03:19,440 --> 00:03:20,560 END OF THE ACTIVITY BUT I'M 97 00:03:20,560 --> 00:03:21,960 LOOKING FORWARD TO THIS, SO 98 00:03:21,960 --> 00:03:23,720 LINDA, WHY DON'T YOU TAKE IT 99 00:03:23,720 --> 00:03:24,120 AWAY. 100 00:03:24,120 --> 00:03:26,840 >>HI, I'M SO GLAD TO BE HERE 101 00:03:26,840 --> 00:03:27,800 GETTING YOU THROUGH THIS 102 00:03:27,800 --> 00:03:30,120 EXERCISE TODAY SO WE WILL DO A 103 00:03:30,120 --> 00:03:32,080 LITTLE BIT OF KICK BOXING, DANCE 104 00:03:32,080 --> 00:03:33,360 AND WE WILL FINISH WITH A 105 00:03:33,360 --> 00:03:33,720 STRETCH. 106 00:03:33,720 --> 00:03:34,800 IT'S IMPORTANT TO WARM UP BEFORE 107 00:03:34,800 --> 00:03:37,240 YOU START YOUR EXERCISES, SO WE 108 00:03:37,240 --> 00:03:38,640 WILL DO A SHORT WARM UP TODAY 109 00:03:38,640 --> 00:03:39,920 SINCE WE HAVE A LITTLE BIT OF 110 00:03:39,920 --> 00:03:43,200 TIME AND BECAUSE WE NEED TO GET 111 00:03:43,200 --> 00:03:45,280 OUR MUSCLES WARM AND RADIE FOR 112 00:03:45,280 --> 00:03:46,040 THE ACTIVITY. 113 00:03:46,040 --> 00:03:48,760 IT GIVES YOU A WIDER RANGE OF 114 00:03:48,760 --> 00:03:49,880 MOTION AND MORE FLEXIBILITY 115 00:03:49,880 --> 00:03:51,120 THROUGHOUT YOUR WORK OUT, SO 116 00:03:51,120 --> 00:03:52,320 LET'S DO EXERCISES IF YOU'RE 117 00:03:52,320 --> 00:03:52,520 READY. 118 00:03:52,520 --> 00:03:54,280 WE WILL ROLL OUR SHOULDERS 119 00:03:54,280 --> 00:03:56,400 FORWARD, SO YOU WILL GET YOUR 120 00:03:56,400 --> 00:03:58,280 SHOULDERS CLOSE TO YOUR NECK AND 121 00:03:58,280 --> 00:03:59,640 ROLL THEM FORWARD. 122 00:03:59,640 --> 00:03:59,920 YES. 123 00:03:59,920 --> 00:04:04,000 LET'S DO THAT A FEW TIMES. 124 00:04:04,000 --> 00:04:06,520 GREAT, GREAT, LET'S DO A COUPLE 125 00:04:06,520 --> 00:04:06,720 MORE. 126 00:04:06,720 --> 00:04:07,200 >>FEELS GOOD. 127 00:04:07,200 --> 00:04:08,720 >>YEAH, FEELS VERY GOOD. 128 00:04:08,720 --> 00:04:10,920 LET'S DO IT TOWARDS THE BACK 129 00:04:10,920 --> 00:04:11,360 NOW. 130 00:04:11,360 --> 00:04:13,600 ROLL THEM BACK. 131 00:04:13,600 --> 00:04:14,880 WE'RE DOING SOME BOXING SO WE 132 00:04:14,880 --> 00:04:16,560 WILL USE THOSE ARMS AND THOSE 133 00:04:16,560 --> 00:04:18,440 SHOULDERS, WE HAVE TO GET THEM 134 00:04:18,440 --> 00:04:18,840 READY. 135 00:04:18,840 --> 00:04:23,640 NOW, I WANT TO YOU CIRCLE THE 136 00:04:23,640 --> 00:04:26,280 ARMS, YES, CIRCLE, BIG, BIG, 137 00:04:26,280 --> 00:04:26,520 CIRCLES. 138 00:04:26,520 --> 00:04:28,520 HOW DID THAT FEEL? 139 00:04:28,520 --> 00:04:29,000 >>FELT GOOD. 140 00:04:29,000 --> 00:04:29,680 >>YEAH. 141 00:04:29,680 --> 00:04:35,440 >>OH YES, LET'S ROLL THEM 142 00:04:35,440 --> 00:04:36,040 TOWARDS THE FRONT. 143 00:04:36,040 --> 00:04:37,920 LET'S DO A COUPLE MORE. 144 00:04:37,920 --> 00:04:39,200 >>GOT ME BREATHING DEEP. 145 00:04:39,200 --> 00:04:40,160 >>YEAH, YEAH, WE'RE STARTING TO 146 00:04:40,160 --> 00:04:41,720 GET OUR HEART RATE TO GO UP A 147 00:04:41,720 --> 00:04:42,200 LITTLE BIT. 148 00:04:42,200 --> 00:04:45,400 NOW CAN YOU OPEN AND CLOSE YOUR 149 00:04:45,400 --> 00:04:45,800 ARMS? 150 00:04:45,800 --> 00:04:48,640 YES, YES, OPENING THE CHEST UP. 151 00:04:48,640 --> 00:04:50,240 OKAY, WE'RE DONE WITH THE ARMS 152 00:04:50,240 --> 00:04:52,440 AND THE UPPER BODY. 153 00:04:52,440 --> 00:04:54,680 LET'S DO SOME KNEE RAISES TO GET 154 00:04:54,680 --> 00:04:56,200 OUR--YES, OUR LEGS READY FOR THE 155 00:04:56,200 --> 00:04:58,520 WORK OUT, 1 AFTER THE OTHER. 156 00:04:58,520 --> 00:05:00,760 YES, YES, YEAH, YEAH, YOU GUYS 157 00:05:00,760 --> 00:05:01,400 ARE LOOKING GREAT. 158 00:05:01,400 --> 00:05:06,320 JUST A FEW MORE. 159 00:05:06,320 --> 00:05:08,520 ARE YOU--IS THAT HEART RATE 160 00:05:08,520 --> 00:05:09,560 STARTING TO GO UP. 161 00:05:09,560 --> 00:05:10,840 >>OH YEAH, FEELING GOOD. 162 00:05:10,840 --> 00:05:12,760 >>NOW LET'S DO SQUATS AND WE'LL 163 00:05:12,760 --> 00:05:14,760 BE DONE WITH OUR PARM UP. 164 00:05:14,760 --> 00:05:17,280 WE WILL COME DOWN, PUSH YOUR 165 00:05:17,280 --> 00:05:19,600 BOTTOM BACK, KEEP YOUR CHEST UP 166 00:05:19,600 --> 00:05:21,720 AND YOUR FEET ARE PAIRED UP OR A 167 00:05:21,720 --> 00:05:24,240 BIT OUT. 168 00:05:24,240 --> 00:05:25,240 YES, YES, YES, PERSPECT. 169 00:05:25,240 --> 00:05:27,240 GO DOWN AS FAR AS CAN YOU, LET'S 170 00:05:27,240 --> 00:05:29,680 DO 3 MORE AND THEN WE WILL 171 00:05:29,680 --> 00:05:29,920 START. 172 00:05:29,920 --> 00:05:32,280 TWO, AND 3. 173 00:05:32,280 --> 00:05:33,040 READY TO GO. 174 00:05:33,040 --> 00:05:34,600 SHAKE IT OFF. 175 00:05:34,600 --> 00:05:38,360 OKAY, SO I'M KICK BOXING IS A 176 00:05:38,360 --> 00:05:39,400 GREAT BODY CONDITION WORK OUT 177 00:05:39,400 --> 00:05:42,520 BECAUSE IT WORKS OUT ALL PARTS 178 00:05:42,520 --> 00:05:43,080 OF YOUR BODY. 179 00:05:43,080 --> 00:05:44,400 WE PUNCH SO WE USE THE MUSCLES 180 00:05:44,400 --> 00:05:45,960 IN OUR ARMS AND SHOULDERS, SO WE 181 00:05:45,960 --> 00:05:48,040 HAVE TO KEEP OUR CORE TIGHT 182 00:05:48,040 --> 00:05:49,680 WHILE WE'RE PUNCHING, SO WE'RE 183 00:05:49,680 --> 00:05:51,680 USING OUR ABs AND OBLIQUES, IF 184 00:05:51,680 --> 00:05:54,440 YOU ADD IN SOME KICKS, YOU'RE 185 00:05:54,440 --> 00:05:56,400 USING YOUR QUAD, SOME GLUTES, SO 186 00:05:56,400 --> 00:05:58,320 WE USE ALL MUSCLES IN OUR BODY. 187 00:05:58,320 --> 00:06:00,520 SO TODAY, WE ARE GOING TO GO 188 00:06:00,520 --> 00:06:02,640 THROUGH A SIMPLE JAB CROSS, 189 00:06:02,640 --> 00:06:03,880 SIMPLE COMBINATION AND I WILL 190 00:06:03,880 --> 00:06:06,360 SHOW YOU HOW TO BUILD A WORK OUT 191 00:06:06,360 --> 00:06:06,840 AROUND THAT. 192 00:06:06,840 --> 00:06:09,440 FIRST LET'S GO OVER TECHNIQUE. 193 00:06:09,440 --> 00:06:12,400 ARE YOU READY? 194 00:06:12,400 --> 00:06:14,520 >>YOU BET. 195 00:06:14,520 --> 00:06:15,320 >>RIGHT FOOT FORWARD LEFT IN 196 00:06:15,320 --> 00:06:15,640 THE BACK. 197 00:06:15,640 --> 00:06:16,840 YOU WANT TO HAVE THEM APART 198 00:06:16,840 --> 00:06:19,160 BECAUSE YOU WANT TO BE READY IN 199 00:06:19,160 --> 00:06:20,400 CASE SOMEONE PUSHES YOU ON 1 200 00:06:20,400 --> 00:06:21,160 SIDE OR THE OTHER. 201 00:06:21,160 --> 00:06:23,360 YOU HAVE TO BE ABLE TO BOB AND 202 00:06:23,360 --> 00:06:24,480 WEAVE WITHOUT FALLING OVER. 203 00:06:24,480 --> 00:06:26,400 SO YOU DON'T WANT YOUR FEET TO 204 00:06:26,400 --> 00:06:27,760 ALIGNED LIKE THIS, YOU WANT TO 205 00:06:27,760 --> 00:06:30,640 KEEP THEM WIDE OPEN. 206 00:06:30,640 --> 00:06:31,440 OKAY. 207 00:06:31,440 --> 00:06:33,720 NOW, TECHNIQUE, CLOSE YOUR 208 00:06:33,720 --> 00:06:35,560 FISTS, YOUR FINGERS WILL COME 209 00:06:35,560 --> 00:06:38,080 INSIDE YOUR PALMS AND YOU USE 210 00:06:38,080 --> 00:06:40,080 YOUR THUMB, YES TO COVER YOUR 211 00:06:40,080 --> 00:06:40,520 FINGERS. 212 00:06:40,520 --> 00:06:42,200 WE WILL PUT THEM AGAINST OUR 213 00:06:42,200 --> 00:06:44,040 TEMPLES AND OUR ELBOWS WILL BE 214 00:06:44,040 --> 00:06:45,200 CLOSE TOGETHER TO PROTECT 215 00:06:45,200 --> 00:06:45,480 OURSELVES. 216 00:06:45,480 --> 00:06:50,480 YES, SO THE OBJECTIVE IS, TO LAY 217 00:06:50,480 --> 00:06:53,080 IN THE PUNCH, IN THE MIDDLE OF 218 00:06:53,080 --> 00:06:55,080 THE FACE, LET'S IMAGINE THERE'S 219 00:06:55,080 --> 00:06:57,000 A MANIKIN, ANOTHER PERSON, AND 220 00:06:57,000 --> 00:06:59,000 SO YOUR THUMB IS AGAINST YOUR 221 00:06:59,000 --> 00:07:00,280 TEMPLE WHEN YOU START BUT WHEN 222 00:07:00,280 --> 00:07:02,840 YOU END THE PUNCH THAS TO FACE 223 00:07:02,840 --> 00:07:03,160 THE GROUND. 224 00:07:03,160 --> 00:07:04,560 SO FOR THAT TO HAPPEN, YOU HAVE 225 00:07:04,560 --> 00:07:06,440 TO ROTATE YOUR ARM, RIGHT? 226 00:07:06,440 --> 00:07:07,840 LET'S ROTATE THAT ARM, YES, YOU 227 00:07:07,840 --> 00:07:09,480 HAVE IT, AND TO HAVE A FEW IN 228 00:07:09,480 --> 00:07:12,480 MOTION, WE WILL MOVE OUR HIP AND 229 00:07:12,480 --> 00:07:14,680 PIVOT OUR FOOT AT THE SAME TIME 230 00:07:14,680 --> 00:07:15,600 AS WE'RE PUNCHING. 231 00:07:15,600 --> 00:07:17,800 SO HERE, WE PIVOT AND WE MOVE 232 00:07:17,800 --> 00:07:19,560 THE HIP AT THE SAME TIME. 233 00:07:19,560 --> 00:07:21,760 LET'S DO IT 1 MORE TIME, HERE. 234 00:07:21,760 --> 00:07:22,360 YES. 235 00:07:22,360 --> 00:07:24,960 MOVE THAT HIP. 236 00:07:24,960 --> 00:07:25,160 YES. 237 00:07:25,160 --> 00:07:26,800 THAT'S GO ON THE OTHER SIDE WITH 238 00:07:26,800 --> 00:07:28,800 THE CROSS, SAME THING, YES, YOU 239 00:07:28,800 --> 00:07:31,440 ROTATE THE ARM, YES, YOU MOVE 240 00:07:31,440 --> 00:07:33,520 THE HIP AND YOU PIVOT THAT FOOT 241 00:07:33,520 --> 00:07:34,360 AT THE SAME TIME. 242 00:07:34,360 --> 00:07:36,400 CAN WE DO A JOB AND A CROSS, 1 243 00:07:36,400 --> 00:07:37,200 AFTER THE OTHER. 244 00:07:37,200 --> 00:07:38,600 >>I THINK SO. 245 00:07:38,600 --> 00:07:42,480 >>HERE WE GO, JAB, CROSS, JAB, 246 00:07:42,480 --> 00:07:43,680 CROSS, ARE YOU ROTATING. 247 00:07:43,680 --> 00:07:44,840 I SEE IT HAPPENING. 248 00:07:44,840 --> 00:07:48,120 LET'S GO, CAN WE GO A LITTLE 249 00:07:48,120 --> 00:07:48,360 FASTER. 250 00:07:48,360 --> 00:07:49,840 OH GEEZ. 251 00:07:49,840 --> 00:07:50,520 OH YES,. 252 00:07:50,520 --> 00:07:51,560 >>ALL RIGHT. 253 00:07:51,560 --> 00:07:53,200 >>OKAY, GUYS WE KNOW THE 254 00:07:53,200 --> 00:07:54,200 TECHNIQUE, THANK YOU, I WILL SEE 255 00:07:54,200 --> 00:07:55,400 IN A LITTLE BIT. 256 00:07:55,400 --> 00:07:56,840 I'M GOING TO CONTINUE TO WORK 257 00:07:56,840 --> 00:07:58,560 OUT WITH OUR FRIENDS. 258 00:07:58,560 --> 00:07:59,760 YES, YES, THANK YOU. 259 00:07:59,760 --> 00:08:01,560 SO NOW WE'RE COMFORTABLE WITH A 260 00:08:01,560 --> 00:08:03,960 JOB-CROSS TO ADD A BIT MORE, 261 00:08:03,960 --> 00:08:06,360 ENERGY, WE ARE GOING TO USE 262 00:08:06,360 --> 00:08:06,720 POWER. 263 00:08:06,720 --> 00:08:08,920 SO FOR THAT, YOU WILL ENGAGE 264 00:08:08,920 --> 00:08:10,200 YOUR SHOULDER, AND IF YOU WANT 265 00:08:10,200 --> 00:08:11,840 TO INCREASE YOUR HEART RATE EVEN 266 00:08:11,840 --> 00:08:13,640 MORE, YOU WILL ADD SOME SPEED, 267 00:08:13,640 --> 00:08:15,600 SO IF YOU GO A LITTLE BIT 268 00:08:15,600 --> 00:08:17,440 FASTER, YOU WILL FEEL YOUR HEART 269 00:08:17,440 --> 00:08:19,160 GOING EVEN FASTER THAN BEFORE. 270 00:08:19,160 --> 00:08:22,360 SO LET'S DO A LITTLE BIT OF 271 00:08:22,360 --> 00:08:23,560 THOSE, LET'S SWITCH SIDES THIS 272 00:08:23,560 --> 00:08:24,560 TIME, HOW ABOUT THAT? 273 00:08:24,560 --> 00:08:26,960 LET'S START WITH THE JOB CROSS, 274 00:08:26,960 --> 00:08:28,680 HERE, HERE, MIC SURE TO PIVOT, 275 00:08:28,680 --> 00:08:30,040 USE YOUR CORE. 276 00:08:30,040 --> 00:08:31,160 TIGHTEN YOUR CORE. 277 00:08:31,160 --> 00:08:34,160 ENGAGE YOUR SHOULDER TO ADD 278 00:08:34,160 --> 00:08:35,160 POWER AND SPEED. 279 00:08:35,160 --> 00:08:36,520 LET'S GO A LITTLE FASTER WITH 280 00:08:36,520 --> 00:08:37,360 THAT. 281 00:08:37,360 --> 00:08:39,600 SO WE HAVE THE BASIC JAB CROSS, 282 00:08:39,600 --> 00:08:40,760 CAN YOU DO ANYTHING YOU WANT 283 00:08:40,760 --> 00:08:42,400 WITH THAT, BUT NOW I WANT US TO 284 00:08:42,400 --> 00:08:42,800 START MOVING. 285 00:08:42,800 --> 00:08:46,360 SO WE'RE GOING TO FACE OUR 286 00:08:46,360 --> 00:08:46,640 RIGHT, OKAY? 287 00:08:46,640 --> 00:08:47,880 WE WILL MOVE FORWARD WITH A JAB 288 00:08:47,880 --> 00:08:50,640 AND STEP AT THE SAME TIME SO IT 289 00:08:50,640 --> 00:08:53,080 WILL LOOK LIKE THIS: ONE, 2, 3, 290 00:08:53,080 --> 00:08:54,320 AND 4. 291 00:08:54,320 --> 00:08:55,680 AND EVERY TIME YOU PUNCH, I WANT 292 00:08:55,680 --> 00:08:58,440 YOU TO COME BACK AND GUARD YOUR 293 00:08:58,440 --> 00:08:58,760 FACE. 294 00:08:58,760 --> 00:09:00,520 VERY IMPORTANT, ESPECIALLY WHEN 295 00:09:00,520 --> 00:09:02,480 YOU'RE IN A DANGEROUS SITUATION, 296 00:09:02,480 --> 00:09:02,680 RIGHT? 297 00:09:02,680 --> 00:09:04,120 YOU WANT TO GUARD YOUR FACE AT 298 00:09:04,120 --> 00:09:05,440 ALL TIMES SO WE'RE HERE AND 299 00:09:05,440 --> 00:09:06,640 WE'RE MOVING FORWARD, AS WE'RE 300 00:09:06,640 --> 00:09:09,680 MOVING FORWARD, WE ARE ADDING 301 00:09:09,680 --> 00:09:10,880 ACTION, SO YOUR HEART RATE 302 00:09:10,880 --> 00:09:12,000 INCREASES EVERY MORE AND THAT'S 303 00:09:12,000 --> 00:09:13,160 WHAT WE WANT, RIGHT? 304 00:09:13,160 --> 00:09:16,560 SO MOVE FORWARD, LET'S DO A BIT 305 00:09:16,560 --> 00:09:19,360 MORE OF THOSE, NOW IF YOU WANT 306 00:09:19,360 --> 00:09:20,760 EVEN MORE ENERGY, WE WILL 307 00:09:20,760 --> 00:09:23,640 INCREASE THE SPEED, SO HERE, 2, 308 00:09:23,640 --> 00:09:24,680 3, 4. 309 00:09:24,680 --> 00:09:26,280 LET'S TAKE A LITTLE BREAK, LET'S 310 00:09:26,280 --> 00:09:27,640 DO IT AGAIN. 311 00:09:27,640 --> 00:09:29,880 ONE, 2, 3, AND 4. 312 00:09:29,880 --> 00:09:31,720 YOU CAN ADD EVEN MORE TO THAT. 313 00:09:31,720 --> 00:09:35,040 HOW ABOUT WE ADD A LITTLE BIT OF 314 00:09:35,040 --> 00:09:37,320 JOG IN PLACE IN BETWEEN? 315 00:09:37,320 --> 00:09:38,880 DOES THAT SOUND GOOD? 316 00:09:38,880 --> 00:09:39,640 HA HA HA. 317 00:09:39,640 --> 00:09:42,520 YOU CAN JOB IN PLACE, IF YOU 318 00:09:42,520 --> 00:09:44,920 CAN'T JOB, NO PROBLEM, YOU CAN 319 00:09:44,920 --> 00:09:46,800 MARCH IN PLACE, OR IF YOU'RE 320 00:09:46,800 --> 00:09:49,000 MORE ADVENTUROUS, YOU CAN GET 321 00:09:49,000 --> 00:09:50,840 THOSE KNEES HIGHER AND GET THEM 322 00:09:50,840 --> 00:09:51,360 UP. 323 00:09:51,360 --> 00:09:52,720 IT'S YOUR CHOICE, IT'S YOUR WORK 324 00:09:52,720 --> 00:09:54,560 OUT, DO WHAT FEELS COMFORTABLE 325 00:09:54,560 --> 00:09:54,960 TO YOU. 326 00:09:54,960 --> 00:09:55,120 YES. 327 00:09:55,120 --> 00:09:56,480 WE WILL DO THAT AGAIN, WE WILL 328 00:09:56,480 --> 00:09:59,800 MOVE FORWARD WITH OUR JABS, 1, 329 00:09:59,800 --> 00:10:00,400 2, 3, 4. 330 00:10:00,400 --> 00:10:02,040 WE'RE COMING BACK THE LITTLER 331 00:10:02,040 --> 00:10:04,120 WAY, 1, 2, 3, AND 4. 332 00:10:04,120 --> 00:10:06,200 AND WE ADD OUR JABBING IN 333 00:10:06,200 --> 00:10:06,600 BETWEEN. 334 00:10:06,600 --> 00:10:08,360 THERE WE GO, JUST FOR A FEW 335 00:10:08,360 --> 00:10:08,600 SECONDS. 336 00:10:08,600 --> 00:10:10,280 JUST LIKE THAT, YOU GET YOUR 337 00:10:10,280 --> 00:10:11,960 HEART PUMPING, LET'S DO IT 1 338 00:10:11,960 --> 00:10:13,920 MORE TIME. 339 00:10:13,920 --> 00:10:16,800 ONE, 2, 3, AND 4. 340 00:10:16,800 --> 00:10:19,680 AGAIN, 1, 2, 3 AND 4. 341 00:10:19,680 --> 00:10:20,600 ANY WE JOG. 342 00:10:20,600 --> 00:10:22,400 THERE WE GO. 343 00:10:22,400 --> 00:10:22,600 WHOO! 344 00:10:22,600 --> 00:10:25,080 I CAN FEEL IT COMING GUYS, FOR 345 00:10:25,080 --> 00:10:25,280 SURE! 346 00:10:25,280 --> 00:10:27,520 THIS TIME I WILL GO A LITTLE 347 00:10:27,520 --> 00:10:29,040 FASTER AND ADD A LITTLE BOUNCE 348 00:10:29,040 --> 00:10:30,200 TO IT. 349 00:10:30,200 --> 00:10:34,680 ONE, 2, 3, 4. 350 00:10:34,680 --> 00:10:35,920 FAST, 1, 2, 34. 351 00:10:35,920 --> 00:10:39,720 HERE'S THE JOG,IME STARTING 352 00:10:39,720 --> 00:10:40,680 TO--LOSE MY BREATH A LITTLE BIT. 353 00:10:40,680 --> 00:10:41,520 THAT'S WHAT YOU WANT. 354 00:10:41,520 --> 00:10:43,440 SO THAT IS AN EXAMPLE OF A KICK 355 00:10:43,440 --> 00:10:44,120 BOXING WORK OUT. 356 00:10:44,120 --> 00:10:46,640 YOU CAN PRETTY MUCH MAKE 357 00:10:46,640 --> 00:10:48,840 WHATEVER YOU WANT OF IT, THERE'S 358 00:10:48,840 --> 00:10:51,280 OTHER STRIKES, OTHER PUNCHES, 359 00:10:51,280 --> 00:10:53,400 YOU THERE'S UPPER CUTS, YOU CAN 360 00:10:53,400 --> 00:10:55,520 ADD THOSE, THERE'S HOOKS, YOU 361 00:10:55,520 --> 00:10:57,320 CAN ADD THOSE, 2, BUT THIS IS A 362 00:10:57,320 --> 00:10:59,320 SAMPLE OF WHAT YOU CAN DO WITH A 363 00:10:59,320 --> 00:11:00,360 COUPLE PUNCHES AND MAKE A WHOLE 364 00:11:00,360 --> 00:11:01,520 WORK OUT OUT OF IT. 365 00:11:01,520 --> 00:11:04,080 DOES THAT SOUND GOOD. 366 00:11:04,080 --> 00:11:04,360 >>YEAH. 367 00:11:04,360 --> 00:11:05,280 >>[ APPLAUSE ] 368 00:11:05,280 --> 00:11:06,680 >>I'M BREATHING, GET WATER IN 369 00:11:06,680 --> 00:11:07,680 BETWEEN YOUR WORKOUTS, NOW I'M 370 00:11:07,680 --> 00:11:08,120 GOING TO DANCE. 371 00:11:08,120 --> 00:11:11,760 YOU WANT TO DANCE WITH ME. 372 00:11:11,760 --> 00:11:12,600 >>OH, OKAY? 373 00:11:12,600 --> 00:11:17,000 >>CAN I GET SOME MUSIC, PLEASE? 374 00:11:17,000 --> 00:11:18,760 NO DANCE? 375 00:11:18,760 --> 00:11:20,120 NNO DANCE. 376 00:11:20,120 --> 00:11:20,960 >>WE'RE RESTING. 377 00:11:20,960 --> 00:11:21,520 >>STILL RESTING? 378 00:11:21,520 --> 00:11:21,760 OKAY. 379 00:11:21,760 --> 00:11:23,840 NOW WE WILL START MOVING. 380 00:11:23,840 --> 00:11:24,200 [♪ MUSIC ♪] 381 00:11:24,200 --> 00:11:26,320 I'M GOING TO SHOW YOU HOW IF YOU 382 00:11:26,320 --> 00:11:27,720 ONLY GET A LITTLE BEAT IN THE 383 00:11:27,720 --> 00:11:31,040 BACK, YOU CAN GET SOME MOVEMENT 384 00:11:31,040 --> 00:11:32,760 WE LOVE TO DANCE, RIGHT? 385 00:11:32,760 --> 00:11:34,000 WE CAN MAKE ANYTHING WE WANT OUT 386 00:11:34,000 --> 00:11:42,320 OF IT, THERE WE GO, MOVE. 387 00:11:42,320 --> 00:11:42,840 LET'S GO. 388 00:11:42,840 --> 00:11:48,040 WE MOVE A BIT ON THE DIAGONAL. 389 00:11:48,040 --> 00:11:58,560 MAKE SURE TO TURN THOSE FEET, 390 00:11:59,760 --> 00:12:00,200 YES. 391 00:12:00,200 --> 00:12:02,440 MUSIC ALWAYS MAKES ME HAPPY. 392 00:12:02,440 --> 00:12:04,360 HOW ABOUT BOTH HANDS? 393 00:12:04,360 --> 00:12:04,520 YES. 394 00:12:04,520 --> 00:12:10,840 [♪ MUSIC ♪] 395 00:12:10,840 --> 00:12:12,400 ALL RIGHT, DID THAT LOOK GOOD? 396 00:12:12,400 --> 00:12:13,680 YOU THINK YOU CAN DO THAT? 397 00:12:13,680 --> 00:12:16,080 I THINK YOU CAN DO THAT, TOO. 398 00:12:16,080 --> 00:12:25,360 NOW WE'RE GOING TO ADD IT ON. 399 00:12:25,360 --> 00:12:26,680 AND REACH, LET'S GET HOSE HANDS 400 00:12:26,680 --> 00:12:30,400 UP 1 MORE TIME. 401 00:12:30,400 --> 00:12:33,760 [♪ MUSIC ♪] 402 00:12:33,760 --> 00:12:35,640 BOTH HANDS IN THE AIR, YOU CAN 403 00:12:35,640 --> 00:12:37,200 ADD ENERGY IF YOU WANT TO. 404 00:12:37,200 --> 00:12:40,800 NOW, WE'RE GOING TO MOVE 405 00:12:40,800 --> 00:12:42,840 FORWARD, WATCH. 406 00:12:42,840 --> 00:12:48,280 AND BACK, WAVE THOSE ARMS. 407 00:12:48,280 --> 00:12:52,720 HANDS IN THE AIR LIKE YOU JUST 408 00:12:52,720 --> 00:12:53,000 DON'T CARE. 409 00:12:53,000 --> 00:12:54,200 [♪ MUSIC ♪] 410 00:12:54,200 --> 00:12:59,840 WATCH HOW MY ARMS ARE GOING TO 411 00:12:59,840 --> 00:13:00,280 CHANGE. 412 00:13:00,280 --> 00:13:04,400 OPEN AND CLOSE. 413 00:13:04,400 --> 00:13:11,160 [♪ MUSIC ♪] 414 00:13:11,160 --> 00:13:14,120 OKAY, THAT WAS 1, LET'S DO 2. 415 00:13:14,120 --> 00:13:15,760 SAME BEAT, I WILL DO DIFFERENT 416 00:13:15,760 --> 00:13:18,080 MOVES THIS TIME, DOES THAT SOUND 417 00:13:18,080 --> 00:13:18,640 OKAY? 418 00:13:18,640 --> 00:13:19,200 YES, YES. 419 00:13:19,200 --> 00:13:22,960 HERE WE GO. 420 00:13:22,960 --> 00:13:25,600 I ALWAYS START BY CLAPPING MY 421 00:13:25,600 --> 00:13:28,720 HANDS, IT JUST MAKES ME RELAX, 422 00:13:28,720 --> 00:13:30,560 AND FEEL HAPPY. 423 00:13:30,560 --> 00:13:32,840 THIS TIME, YOU'RE GOING TO TAKE 424 00:13:32,840 --> 00:13:34,560 A STEP TO THE BACK, WATCH. 425 00:13:34,560 --> 00:13:38,400 BACK AND BACK. 426 00:13:38,400 --> 00:13:40,880 [♪ MUSIC ♪] 427 00:13:40,880 --> 00:13:45,040 LET'S GO, BACK, HEY! 428 00:13:45,040 --> 00:13:45,680 [♪ MUSIC ♪] 429 00:13:45,680 --> 00:13:47,680 YOU CAN ALSO ADD AN ARM IF YOU 430 00:13:47,680 --> 00:13:50,920 WANT TO, EXTEND THAT ARM. 431 00:13:50,920 --> 00:13:55,040 SEE, NOW YOU'RE DANCING. 432 00:13:55,040 --> 00:13:55,320 >>YEAH! 433 00:13:55,320 --> 00:13:58,360 >>HOW ABOUT BOTH ARMS? 434 00:13:58,360 --> 00:13:59,360 PUSH, HEY! 435 00:13:59,360 --> 00:14:04,040 KD--SALLY USIC 436 00:14:04,040 --> 00:14:04,520 [♪ MUSIC ♪] 437 00:14:04,520 --> 00:14:07,800 A LITTLE BIT MORE. 438 00:14:07,800 --> 00:14:10,160 [♪ MUSIC ♪] 439 00:14:10,160 --> 00:14:11,560 ALL RIGHT, WHOO! 440 00:14:11,560 --> 00:14:12,600 WE'RE GETTING SOMEWHERE. 441 00:14:12,600 --> 00:14:14,520 YES, YES, YES. 442 00:14:14,520 --> 00:14:16,800 I'M GOING TO INTRODUCE SOME NEW 443 00:14:16,800 --> 00:14:20,320 MOVES NOW. 444 00:14:20,320 --> 00:14:21,000 YES. 445 00:14:21,000 --> 00:14:21,320 [LAUGHTER] 446 00:14:21,320 --> 00:14:27,800 THERE'S ALWAYS SOMETHING NEW. 447 00:14:27,800 --> 00:14:29,080 UP AND DOWN. 448 00:14:29,080 --> 00:14:31,000 OKAY, OKAY, OKAY. 449 00:14:31,000 --> 00:14:34,440 YOU CAN MAKE IT WHATEVER YOU 450 00:14:34,440 --> 00:14:35,240 WANT TO. 451 00:14:35,240 --> 00:14:38,360 IT'S YOUR OWN PARTY, RIGHT? 452 00:14:38,360 --> 00:14:38,640 >>YEAH! 453 00:14:38,640 --> 00:14:40,760 >>LET'S WALK THIS WAY, WATCH, 454 00:14:40,760 --> 00:14:45,760 1, 2, 3, HEY! 455 00:14:45,760 --> 00:14:45,920 HEY! 456 00:14:45,920 --> 00:14:50,000 YOU CAN ALSO AT THE SAME TIME, 457 00:14:50,000 --> 00:14:51,840 IF YOU ARE ADVENTUROUS, YOU CAN 458 00:14:51,840 --> 00:15:02,160 ADD A LITTLE HOP. 459 00:15:03,520 --> 00:15:04,440 MORE, MORE. 460 00:15:04,440 --> 00:15:07,640 [♪ MUSIC ♪] 461 00:15:07,640 --> 00:15:09,280 462 00:15:09,280 --> 00:15:09,800 WHOO! 463 00:15:09,800 --> 00:15:10,000 OKAY. 464 00:15:10,000 --> 00:15:11,240 DON'T FORGET TO GET THAT WATER. 465 00:15:11,240 --> 00:15:16,000 NOW WE WILL DO SOME SALSA. 466 00:15:16,000 --> 00:15:16,360 OKAY? 467 00:15:16,360 --> 00:15:17,760 JUST A COUPLE MACHINEUTES. 468 00:15:17,760 --> 00:15:19,840 WHOO, LET ME JUST CATCH MY 469 00:15:19,840 --> 00:15:21,160 BREATH FOR A SECOND. 470 00:15:21,160 --> 00:15:22,280 THAT'S A WORK OUT. 471 00:15:22,280 --> 00:15:24,200 >>THAT'S A WORK OUT! 472 00:15:24,200 --> 00:15:25,400 >>YEAH, THAT'S SALSA TIME. 473 00:15:25,400 --> 00:15:32,480 >>YEAH, YOU HEAR THAT BEAT, 474 00:15:32,480 --> 00:15:33,680 MIRACHAS, JUST SHAKE THEM AND 475 00:15:33,680 --> 00:15:35,320 SHAKE YOUR HOLDERS AT THE SAME 476 00:15:35,320 --> 00:15:35,520 TIME. 477 00:15:35,520 --> 00:15:37,160 YEAH, I SEE YOU, I SEE YOU. 478 00:15:37,160 --> 00:15:42,320 YOU GUYS ARE GOING TO DANCE WITH 479 00:15:42,320 --> 00:15:43,360 ME, NO? 480 00:15:43,360 --> 00:15:45,720 >>SO BASIC SALSA STEPS SIDE TO 481 00:15:45,720 --> 00:15:47,880 SIDE, HERE, WATCH. 482 00:15:47,880 --> 00:15:52,880 TAP AND TAP. 483 00:15:52,880 --> 00:15:53,080 EASY. 484 00:15:53,080 --> 00:15:54,200 YEAH, SEE. 485 00:15:54,200 --> 00:15:55,320 YEAH, NOW IF YOU'RE 486 00:15:55,320 --> 00:15:56,440 COMFORTEDDABLE, CAN YOU ROLL 487 00:15:56,440 --> 00:16:06,680 YOUR SHOULDERS A LITTLE BIT, 488 00:16:06,680 --> 00:16:09,480 AYE-YI-YI, NOW WE ADD AN ARM. 489 00:16:09,480 --> 00:16:10,080 WATCH. 490 00:16:10,080 --> 00:16:14,480 EXTEND THAT ARM.. 491 00:16:14,480 --> 00:16:15,120 WHOO, OKAY! 492 00:16:15,120 --> 00:16:16,920 SEE HOW EASY IT IS. 493 00:16:16,920 --> 00:16:18,520 >>YEAH, I LIKE THIS. 494 00:16:18,520 --> 00:16:19,760 >>EVEN ROLL THE ARMS, CIRCLE 495 00:16:19,760 --> 00:16:24,800 THE ARMS IF YOU WANT TO. 496 00:16:24,800 --> 00:16:28,520 YEAH D.. 497 00:16:28,520 --> 00:16:36,280 BASIC SALSA STEP, 2, AND 2. 498 00:16:36,280 --> 00:16:39,080 SHAKE IT OUT. 499 00:16:39,080 --> 00:16:39,280 HEY! 500 00:16:39,280 --> 00:16:39,880 >>HEY HEY! 501 00:16:39,880 --> 00:16:45,520 KD--SALLY MIEWTIONIC 502 00:16:45,520 --> 00:16:46,160 [♪ MUSIC ♪] 503 00:16:46,160 --> 00:16:46,920 [♪ MUSIC ♪] 504 00:16:46,920 --> 00:16:47,160 >>WHOO! 505 00:16:47,160 --> 00:16:48,680 ALL RIGHT, SOMETHING ELSE. 506 00:16:48,680 --> 00:16:52,040 HOW ABOUT BEATING THOSE DRUMS. 507 00:16:52,040 --> 00:16:52,560 >>OKAY. 508 00:16:52,560 --> 00:16:58,520 >>YEAH, YEAH, YEAH. 509 00:16:58,520 --> 00:16:58,760 BIGGER! 510 00:16:58,760 --> 00:17:02,840 OKAY, WE'RE WORKING THOSE ARMS, 511 00:17:02,840 --> 00:17:07,480 TOO, RIGHT? 512 00:17:07,480 --> 00:17:08,160 COME CLOSER. 513 00:17:08,160 --> 00:17:11,040 BACK IT UP. 514 00:17:11,040 --> 00:17:18,680 OOH, I SEE YOU, I SEE YOU. 515 00:17:18,680 --> 00:17:19,040 AGAIN. 516 00:17:19,040 --> 00:17:25,880 TO THE BACK. 517 00:17:25,880 --> 00:17:27,560 THAT'S IT. 518 00:17:27,560 --> 00:17:28,960 NOW WE'RE STRETCHING, ARE YOU 519 00:17:28,960 --> 00:17:29,200 READY? 520 00:17:29,200 --> 00:17:30,960 YOU ARE GOING TO DANCE WITH ME, 521 00:17:30,960 --> 00:17:32,840 I WONDER WHY YOU STAYED ON THE 522 00:17:32,840 --> 00:17:33,080 SIDE. 523 00:17:33,080 --> 00:17:35,160 HOW EASY IS THAT? 524 00:17:35,160 --> 00:17:36,280 >>WE'RE NOT GOOD. 525 00:17:36,280 --> 00:17:37,360 NOT AS GOOD AS YOU. 526 00:17:37,360 --> 00:17:38,920 WE WANT PEOPLE TO SEE THE REAL 527 00:17:38,920 --> 00:17:39,120 THING. 528 00:17:39,120 --> 00:17:41,560 >>SO AT THE END OF YOUR WORK 529 00:17:41,560 --> 00:17:42,640 OUT, PLEASE STRETCH AT THE END 530 00:17:42,640 --> 00:17:44,440 OF THE WORK OUT, VERY IMPORTANT 531 00:17:44,440 --> 00:17:45,760 BECAUSE WHILE WE'RE WORKING OUT, 532 00:17:45,760 --> 00:17:47,400 OUR MUSCLES GET TIGHT AND TIGHT 533 00:17:47,400 --> 00:17:48,680 MUSCLES ARE MORE PRONE TO INJURY 534 00:17:48,680 --> 00:17:51,200 AFTER WORK OUT SO WE DON'T WANT 535 00:17:51,200 --> 00:17:53,440 TO GET ANY INJURIES SO WE NEED 536 00:17:53,440 --> 00:17:56,920 TO STRETCH, RIGHT? 537 00:17:56,920 --> 00:18:03,560 ARE WE READY? 538 00:18:03,560 --> 00:18:03,800 MAESTRO. 539 00:18:03,800 --> 00:18:05,000 >>WE WILL RELAX AND STRETCH, 540 00:18:05,000 --> 00:18:06,920 IT'S GOOD FOR YOUR BODY BUT IT'S 541 00:18:06,920 --> 00:18:08,160 ALSO GOOD FOR YOUR MIND TO TAKE 542 00:18:08,160 --> 00:18:09,920 A FEW MINUTES OF STRETCHING 543 00:18:09,920 --> 00:18:11,160 EVERY DAY, YES? 544 00:18:11,160 --> 00:18:11,400 >>YEAH. 545 00:18:11,400 --> 00:18:18,600 >>SO WE'RE GOING TO START 546 00:18:18,600 --> 00:18:19,880 LOOKING DOWN AND THEN LEANING 547 00:18:19,880 --> 00:18:22,160 OUR HEAD ON THE RIGHT SIDE. 548 00:18:22,160 --> 00:18:24,080 I WANT YOU TO TAKE YOUR HAND AND 549 00:18:24,080 --> 00:18:26,080 PULL DOWN OR PUSH DOWN ON YOUR 550 00:18:26,080 --> 00:18:30,640 HEAD AND JUST STAY HERE FOR A 551 00:18:30,640 --> 00:18:31,960 SECOND. 552 00:18:31,960 --> 00:18:33,440 >>THAT FEELS GOOD. 553 00:18:33,440 --> 00:18:34,600 >>THAT FEELS NICE, OKAY, LET'S 554 00:18:34,600 --> 00:18:37,840 DO THE SAME THING ON THE OTHER 555 00:18:37,840 --> 00:18:38,040 SIDE. 556 00:18:38,040 --> 00:18:38,320 PUSH DOWN. 557 00:18:38,320 --> 00:18:42,640 JUST A LITTLE BIT. 558 00:18:42,640 --> 00:18:49,440 BE VERY GENTLE. 559 00:18:49,440 --> 00:18:50,400 DROP YOUR SHOULDER. 560 00:18:50,400 --> 00:18:52,000 SO NOW, YES, PERFECT. 561 00:18:52,000 --> 00:18:55,240 WE ARE GOING TO LOOK UP, LOOK UP 562 00:18:55,240 --> 00:18:57,120 TOWARDS THE CEILING, KEEP YOUR 563 00:18:57,120 --> 00:18:59,280 EYES OPEN SO YOU CAN KEEP YOUR 564 00:18:59,280 --> 00:19:00,080 BALANCE. 565 00:19:00,080 --> 00:19:04,320 EACH STRETCH IS ABOUT 566 00:19:04,320 --> 00:19:04,640 20-30 SECONDS. 567 00:19:04,640 --> 00:19:05,800 WE'RE SHORT ON TIME SO WE WILL 568 00:19:05,800 --> 00:19:08,240 KEEP THEM AT ABOUT 10-SECONDS 569 00:19:08,240 --> 00:19:08,720 EACH. 570 00:19:08,720 --> 00:19:16,640 NOW LOOK DOWN, DROP THOSE 571 00:19:16,640 --> 00:19:16,920 SHOULDERS. 572 00:19:16,920 --> 00:19:18,440 OKAY, GREAT. 573 00:19:18,440 --> 00:19:20,400 LOOK BACK UP. 574 00:19:20,400 --> 00:19:24,240 BRING BOTH HANDS UP, PUT YOUR 575 00:19:24,240 --> 00:19:26,440 PALMS TOGETHER AND I WANT YOU TO 576 00:19:26,440 --> 00:19:28,920 LIFT YOUR CHEST, SUCK IN THOSE 577 00:19:28,920 --> 00:19:31,920 ABs IF IF YOU'RE TRYING TO 578 00:19:31,920 --> 00:19:33,520 ELONGATE YOUR TORSO AND WE WILL 579 00:19:33,520 --> 00:19:34,920 LEAN TOWARDS THE RIGHT AS MUCH 580 00:19:34,920 --> 00:19:38,040 AS WE CAN AND STAY. 581 00:19:38,040 --> 00:19:39,400 >>THAT'S IT. 582 00:19:39,400 --> 00:19:40,720 >>OH YEAH, YOU SHOULD FEEL IT 583 00:19:40,720 --> 00:19:46,800 RIGHT ALONG YOUR SIDE THERE. 584 00:19:46,800 --> 00:19:48,400 >>OKAY, YEAH, IT'S PERFECTLY 585 00:19:48,400 --> 00:19:51,240 OKAY, GO AS FAR AS YOU CAN. 586 00:19:51,240 --> 00:19:54,040 RAISE THAT CHEST, SUCK IN THOSE 587 00:19:54,040 --> 00:19:55,200 ABs AND SUCK IN THE OTHER 588 00:19:55,200 --> 00:19:58,080 SIDE, GO AS FAR AS YOU FEEL 589 00:19:58,080 --> 00:19:58,440 COMFORTABLE. 590 00:19:58,440 --> 00:19:59,960 >>YEAH, DON'T HURT YOURSELF. 591 00:19:59,960 --> 00:20:01,080 >>YEAH, DON'T HURT YOURSELF, 592 00:20:01,080 --> 00:20:03,200 NOW, WE DON'T WANT THAT. 593 00:20:03,200 --> 00:20:07,160 IF YOU'RE IT FEELS PAINFUL, 594 00:20:07,160 --> 00:20:09,080 PLEASE STOP OR DON'T GO THAT FAR 595 00:20:09,080 --> 00:20:09,600 DOWN, OKAY? 596 00:20:09,600 --> 00:20:13,680 NOW BRING THOSE ARMS DOWN, OPEN 597 00:20:13,680 --> 00:20:13,920 WIDE. 598 00:20:13,920 --> 00:20:15,360 WE WILL BRING OUR RIGHT ARM 599 00:20:15,360 --> 00:20:16,840 ACROSS OUR CHEST AND USE OUR 600 00:20:16,840 --> 00:20:19,680 LEFT ARM TO PUSH EVEN MORE 601 00:20:19,680 --> 00:20:22,960 TOWARD THE CHEST, YES. 602 00:20:22,960 --> 00:20:25,400 YOU SHOULD FEEL THIS ON YOUR 603 00:20:25,400 --> 00:20:27,600 SHOULDERS, ESPECIALLY AFTER YOU 604 00:20:27,600 --> 00:20:32,680 DO BOXING, IMPORTANT. 605 00:20:32,680 --> 00:20:32,920 YES. 606 00:20:32,920 --> 00:20:39,720 LET'S DO THE SAME THING ON THE 607 00:20:39,720 --> 00:20:40,520 OTHER SIDE. 608 00:20:40,520 --> 00:20:42,680 >>I FEEL THAT IN MY SHOULDERS. 609 00:20:42,680 --> 00:20:44,160 >>YOU FEEL THAT IN THE 610 00:20:44,160 --> 00:20:45,200 SHOULDERS, YES, NOW WE'RE GOING 611 00:20:45,200 --> 00:20:45,560 TO OPEN. 612 00:20:45,560 --> 00:20:48,320 BRING YOUR ARM UP AND WE WILL 613 00:20:48,320 --> 00:20:50,920 PUT OUR HANDS RIGHT FLAT AGAINST 614 00:20:50,920 --> 00:20:52,480 THE BACK, RIGHT BACK IN THE 615 00:20:52,480 --> 00:20:53,720 MIDDLE HERE, YES. 616 00:20:53,720 --> 00:20:56,800 YOU WILL LIFT YOUR OTHER ARM, 617 00:20:56,800 --> 00:20:59,280 REACH AND THEN GRAB YOUR ELBOW, 618 00:20:59,280 --> 00:21:08,920 PULL DOWN AND TOWARDS THE 619 00:21:08,920 --> 00:21:09,160 CENTER. 620 00:21:09,160 --> 00:21:11,280 [♪ MUSIC ♪] 621 00:21:11,280 --> 00:21:12,920 OKAY, OPEN AND LET'S DO THE SAME 622 00:21:12,920 --> 00:21:14,400 THING ON THE OTHER SIDE. 623 00:21:14,400 --> 00:21:15,600 HANDS AGAIN IS RIGHT THERE AT 624 00:21:15,600 --> 00:21:18,720 THE CENTER, YOU WILL REACH, GRAB 625 00:21:18,720 --> 00:21:19,920 THE ELBOW, PULL DOWN GENTLY 626 00:21:19,920 --> 00:21:30,400 TOWARDS THE CENTER AND DOWN. 627 00:21:30,960 --> 00:21:31,160 GREAT. 628 00:21:31,160 --> 00:21:35,120 NOW, I WANT YOU TO TAKE A BIG 629 00:21:35,120 --> 00:21:38,960 STEP BACK, HAVE SOME SPACE 630 00:21:38,960 --> 00:21:41,320 BECAUSE IT'S A MOVE FORWARD, 631 00:21:41,320 --> 00:21:43,360 TAKE A STEP BACK AS FAR AS YOU 632 00:21:43,360 --> 00:21:45,000 CAN GO, YES, I WANT YOU TO LEAN 633 00:21:45,000 --> 00:21:47,080 A LITTLE BIT FORWARD SO THAT 634 00:21:47,080 --> 00:21:51,080 YOUR KNEE AND YOUR TOES ARE 635 00:21:51,080 --> 00:21:51,960 ALIGNED. 636 00:21:51,960 --> 00:21:53,840 YES, SO AS DEEP AS YOU CAN AND 637 00:21:53,840 --> 00:22:00,960 JUST STAY HERE FOR A SECOND. 638 00:22:00,960 --> 00:22:03,880 >>YOU'RE FLEXIBLE THERE DAVID. 639 00:22:03,880 --> 00:22:05,080 >>YEAH. 640 00:22:05,080 --> 00:22:06,120 >>TAKE A STEP FORWARD. 641 00:22:06,120 --> 00:22:06,800 BE CAREFUL. 642 00:22:06,800 --> 00:22:09,360 LET'S DO THE SAME THING ON THE 643 00:22:09,360 --> 00:22:09,640 OTHER SIDE. 644 00:22:09,640 --> 00:22:10,800 >>[♪ MUSIC ♪] 645 00:22:10,800 --> 00:22:11,600 >>MY MORNING ROUTINE. 646 00:22:11,600 --> 00:22:11,880 >>GREAT. 647 00:22:11,880 --> 00:22:14,640 YOU DO ALL THAT EVERY DAY. 648 00:22:14,640 --> 00:22:19,480 >>I DO SOME STRETCHES. 649 00:22:19,480 --> 00:22:20,120 >>AMAZING. 650 00:22:20,120 --> 00:22:21,800 >>I HURT MY BACK A FEW YEARS 651 00:22:21,800 --> 00:22:24,200 AGO AND I LEARNED THE THERAPIST 652 00:22:24,200 --> 00:22:27,000 TOLD ME ABOUT GOOD STRETCHING 653 00:22:27,000 --> 00:22:28,520 EXERCISES, YES, YES, HAVING A 654 00:22:28,520 --> 00:22:29,920 GREAT STRETCHING REGIMEN IS 655 00:22:29,920 --> 00:22:31,320 REALLY GOOD FOR THE BODY AND FOR 656 00:22:31,320 --> 00:22:34,840 THE HEART AS WELL BECAUSE IT 657 00:22:34,840 --> 00:22:36,800 INCREASES OUR BLOOD FLOW AND 658 00:22:36,800 --> 00:22:38,800 BOOSTS OUR OXYGEN LEVELS, OKAY, 659 00:22:38,800 --> 00:22:41,440 NOW, I'M SORRY, YOU'RE GOING TO 660 00:22:41,440 --> 00:22:43,720 STEP BACK WITH YOUR RIGHT LEG, 661 00:22:43,720 --> 00:22:43,920 OKAY? 662 00:22:43,920 --> 00:22:46,800 BOTH FEET ARE FLAT ON THE 663 00:22:46,800 --> 00:22:47,040 GROUND. 664 00:22:47,040 --> 00:22:49,160 WE WILL HINGE FROM THE HIP, SO I 665 00:22:49,160 --> 00:22:51,120 WANT TO YOU PUT YOUR HANDS HERE, 666 00:22:51,120 --> 00:22:54,120 COME DOWN, YOUR SPINE IS STRONG 667 00:22:54,120 --> 00:22:55,400 AND YOUR BACK AND STRAIGHT AND 668 00:22:55,400 --> 00:22:57,480 COME DOWN AS FARs YOU CAN DO, 669 00:22:57,480 --> 00:22:59,000 IF YOU'RE BACK CAN BE PARALLEL 670 00:22:59,000 --> 00:23:02,160 TO THE GROUND, THAT'S GREAT, IF 671 00:23:02,160 --> 00:23:03,240 NOT THAT'S OKAY, TOO. 672 00:23:03,240 --> 00:23:08,400 PUT YOUR HANDS ON YOUR KNEES, 673 00:23:08,400 --> 00:23:08,800 BOTH ARE STRAIGHT. 674 00:23:08,800 --> 00:23:09,640 [♪ MUSIC ♪] 675 00:23:09,640 --> 00:23:10,520 >>PULL DOWN, CAREFUL. 676 00:23:10,520 --> 00:23:12,560 >>CAREFUL, DO WHAT YOU CAN, NOW 677 00:23:12,560 --> 00:23:15,440 THIS TIME, I WANT TO YOU BEND, 678 00:23:15,440 --> 00:23:18,000 BEND THIS KNEE, YES IT DOES, 679 00:23:18,000 --> 00:23:21,960 BEND THIS KNEE A LITTLE BIT AND 680 00:23:21,960 --> 00:23:22,960 RAISE YOUR TOES. 681 00:23:22,960 --> 00:23:30,200 AND COME DOWN EVEN DEEPER. 682 00:23:30,200 --> 00:23:31,360 YOU FEEL THAT? 683 00:23:31,360 --> 00:23:33,800 >>YEAH, ON THE BACK OF MY LEGS 684 00:23:33,800 --> 00:23:34,080 N. 685 00:23:34,080 --> 00:23:35,360 >>LET'S DO THE SAME THING ON 686 00:23:35,360 --> 00:23:36,560 THE OTHER SIDE. 687 00:23:36,560 --> 00:23:37,240 BOTH FEETOT GROUND. 688 00:23:37,240 --> 00:23:39,600 BOTH LEGS ARE STRAIGHT, WE WILL 689 00:23:39,600 --> 00:23:41,600 BEND WITH A STRAIGHT BACK, SPINE 690 00:23:41,600 --> 00:23:48,560 IS NEUTRAL, COME DOWN AND STAY. 691 00:23:48,560 --> 00:23:49,840 YEAH, CAN YOU FEEL THAT, YES, 692 00:23:49,840 --> 00:23:50,280 PERFECT. 693 00:23:50,280 --> 00:23:50,640 PERFECT. 694 00:23:50,640 --> 00:23:54,560 NOW, I WANT TO YOU BEPPED THAT 695 00:23:54,560 --> 00:23:57,040 KNEE--[LAUGHTER] 696 00:23:57,040 --> 00:23:57,680 --BEND THAT KNEE. 697 00:23:57,680 --> 00:23:59,800 BOTH FEET ARE STILL FLAT ON THE 698 00:23:59,800 --> 00:24:01,120 GROUND, BEND THAT KNEE AND LIFT 699 00:24:01,120 --> 00:24:02,480 THE TOES AND AM CAN DOWN A 700 00:24:02,480 --> 00:24:07,880 LITTLE BIT MORE. 701 00:24:07,880 --> 00:24:09,760 A LITTLE DEEPER, JUST FOR A FEW 702 00:24:09,760 --> 00:24:11,080 MORE SECONDS AND WE ARE PRETTY 703 00:24:11,080 --> 00:24:11,840 MUCH DONE. 704 00:24:11,840 --> 00:24:15,600 NOW OPEN WIDE, LET'S OPEN UP AND 705 00:24:15,600 --> 00:24:17,880 BRING IN THOSE POSITIVE VIBES 706 00:24:17,880 --> 00:24:22,680 IN, YES, BREATHE DEEPLY. 707 00:24:22,680 --> 00:24:23,520 MM-POSITIVE VIBES, THATTA WHAT 708 00:24:23,520 --> 00:24:25,200 WE WANT, A RAY OF SUNSHINE 709 00:24:25,200 --> 00:24:25,560 DURING THE DAY. 710 00:24:25,560 --> 00:24:28,120 I HOPE YOU INN JOYED YOUR WORK 711 00:24:28,120 --> 00:24:28,640 OUT. 712 00:24:28,640 --> 00:24:28,880 THANK YOU. 713 00:24:28,880 --> 00:24:29,280 >>[ APPLAUSE ] 714 00:24:29,280 --> 00:24:30,640 >>THANK YOU, THANK YOU. 715 00:24:30,640 --> 00:24:31,680 >>I FEEL GOOD. 716 00:24:31,680 --> 00:24:33,440 >>YOU FEEL NICE? 717 00:24:33,440 --> 00:24:33,760 >>RELAXED? 718 00:24:33,760 --> 00:24:35,560 >>YEAH, OKAY, I DID MY JOB. 719 00:24:35,560 --> 00:24:37,120 >>YEAH, YOU DID TERRIFIC. 720 00:24:37,120 --> 00:24:39,960 THIS IS A TERRIFIC NATIONAL WEAR 721 00:24:39,960 --> 00:24:41,920 RED DAY EVENT AND MY HEART IS 722 00:24:41,920 --> 00:24:44,480 PUMPING, I'M FEELING GOOD, I'M 723 00:24:44,480 --> 00:24:45,320 REALLY FEELS AS THOUGH WE'RE 724 00:24:45,320 --> 00:24:46,960 TAKING CARE OF OUR HARES. 725 00:24:46,960 --> 00:24:48,840 AND THAT'S WHAT IT'S ALL BTAKING 726 00:24:48,840 --> 00:24:52,120 THOSE SMALL SIMPLE STEPS BECAUSE 727 00:24:52,120 --> 00:24:53,080 HEART DISEASE PREVENTIBLE AND 728 00:24:53,080 --> 00:24:56,040 IT'S IN YOUR CONTROL TO DO THAT, 729 00:24:56,040 --> 00:25:00,280 EAT MORE HEALTHY FOOD, MOVE 730 00:25:00,280 --> 00:25:01,880 MORE, AND INDEED, DAVID WHERE 731 00:25:01,880 --> 00:25:03,280 CAN THEY GO FOR MORE 732 00:25:03,280 --> 00:25:03,600 INFORMATION? 733 00:25:03,600 --> 00:25:05,200 >>WELL I JUST WANT TO SAY, I'M 734 00:25:05,200 --> 00:25:06,880 EXCITED ABOUT THIS, TOO, I'M 735 00:25:06,880 --> 00:25:08,520 FEELING GOOD, TOO, SO I HOPE YOU 736 00:25:08,520 --> 00:25:09,720 ALL ARE HAVING A GOOD TIME AS 737 00:25:09,720 --> 00:25:11,720 WELL AND IN ADDITION TO MOVING 738 00:25:11,720 --> 00:25:12,920 MORE AND EATING RIGHT, IT'S 739 00:25:12,920 --> 00:25:14,280 REALLY IMPORTANT THAT YOU SEE 740 00:25:14,280 --> 00:25:15,920 YOUR DOCTOR AND FOLLOW THEIR 741 00:25:15,920 --> 00:25:17,640 ADVICE ON WAYS YOU CAN KEEP YOUR 742 00:25:17,640 --> 00:25:19,800 BLOOD PRESSURE, AND YOUR 743 00:25:19,800 --> 00:25:20,880 CHOLESTEROL AND YOUR SUGAR AND 744 00:25:20,880 --> 00:25:22,880 YOUR WEIGHT IN THE RIGHT PLACE, 745 00:25:22,880 --> 00:25:24,920 TO HELP MAKE YOUR HEART AS 746 00:25:24,920 --> 00:25:25,360 HEALTHY AS POSSIBLE. 747 00:25:25,360 --> 00:25:27,080 IF YOU WANT TO KNOW MORE ABOUT 748 00:25:27,080 --> 00:25:30,480 THAT, YOU CAN GO TO--YOU CAN GO 749 00:25:30,480 --> 00:25:31,880 TO NHLBI, OUR HEARTS AND YOU CAN 750 00:25:31,880 --> 00:25:34,200 LEARN A LOT MORE WELL ABOUT HOW 751 00:25:34,200 --> 00:25:35,080 TO IMPROVE YOUR HEART HEALTH. 752 00:25:35,080 --> 00:25:36,480 I HOPE YOU HAD A GOOD TIME 753 00:25:36,480 --> 00:25:38,000 TODAY, I KNOW I DID. 754 00:25:38,000 --> 00:25:39,760 >>YEAH, THIS IS FUN, GOOD TO 755 00:25:39,760 --> 00:25:42,200 HAVE MY BUDDY ALONG WITH ME. 756 00:25:42,200 --> 00:25:44,160 >>THANK YOU LINDA. 757 00:25:44,160 --> 00:25:45,320 >>YES, YES, DON'T FORGET, GRAB 758 00:25:45,320 --> 00:25:48,400 A FRIEND AND THERE'S ALL SOWRGSS 759 00:25:48,400 --> 00:25:50,320 OF PERSONAL INFORMATION OUT 760 00:25:50,320 --> 00:25:52,640 THERE, GYMS, FRIENDS, FAMILY, 761 00:25:52,640 --> 00:25:54,040 FRIENDS, TRAINERS, SOMETIMES 762 00:25:54,040 --> 00:25:55,400 THERE'S GOOD WORKOUTS ON 763 00:25:55,400 --> 00:25:57,000 YouTUBE, FROM PROFESSIONAL 764 00:25:57,000 --> 00:25:58,680 TRAINERS, THERE'S RESOURCES OUT 765 00:25:58,680 --> 00:26:01,080 THERE, SOME KICK BOXING, DANCE 766 00:26:01,080 --> 00:26:02,040 OR STRETCHING. 767 00:26:02,040 --> 00:26:03,080 SO PLEASE ABOUT GO OUT THERE AND 768 00:26:03,080 --> 00:26:04,160 FIND THE INFORMATION AND GET 769 00:26:04,160 --> 00:26:05,640 MOVEMENT INTO YOUR LIFE, HOW 770 00:26:05,640 --> 00:26:06,640 ABOUT THAT. 771 00:26:06,640 --> 00:26:07,040 >>YEAH,. 772 00:26:07,040 --> 00:26:08,280 >>THANK YOU SO MUCH. 773 00:26:08,280 --> 00:00:00,000 >>THANKS A LOT.