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- Angela Flickinger: 
Hello, and welcome

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to the StrongBodies Wisconsin 
Program.

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I'm super excited you guys 
are here today.

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We are gonna do a series 
of strength training exercises.

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I'm gonna lead you through 'em, 
you're gonna join me,

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and we are gonna have 
a lot of great fun.

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So let's stand up; 
let's do a five-minute warmup.

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As we're warming up, 
I can introduce the program.

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My name is Angie.

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I'm excited to be here

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and lead you 
through this program today.

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We are here today

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because of the University 
of Wisconsin Extension

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and PBS Wisconsin,

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so thank you to those 
two organizations.

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We're gonna do a warm-up 
just for a couple minutes

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to make sure all the blood 
is flowing.

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If you guys wanna 
go side to side.

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We can move around.

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You can do whatever you want 
to get that blood moving.

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So a health disclaimer, make 
sure that if you're feeling

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any sharp, shooting pain 
or discomfort,

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that you discontinue 
doing the exercises.

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Seek medical attention 
if you need to.

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Otherwise, if 
you're feeling good,

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we are gonna get you stronger 
and healthier today.

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We can march it out again.

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What is StrongBodies, 
are you wondering?

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StrongBodies is 
an evidence-based,

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progressive strength training 
program that is in Wisconsin

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and all over the United States.

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It originated 
at Tufts University

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with Dr. Miriam Nelson 
and Rebecca Seguin,

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and we brought it 
to Wisconsin in 2006.

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So we've been here 
for a while in Wisconsin,

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and have reached over 17,000 
people, including you all.

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So thank you 
for being here today.

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Dr. Nelson, because 
of her research, found out

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that exercise, especially 
strength training,

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was good for muscle mass, 
energy,

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bone density, 
diabetes management,

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so we're gonna talk 
a little bit about that stuff,

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and hopefully you are 
gonna enjoy the program,

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and get those health benefits.

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All right, we're gonna 
go side to side again.

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Our mission in Wisconsin 
is to improve

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the health and well-being 
of all Wisconsinites

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through safe and effective 
strength training.

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So this program can be found

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all over the United States 
and all over Wisconsin.

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All right, you guys 
feel warmed up?

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All right.

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So first exercise is gonna 
be the wide leg squat.

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What we're gonna do is stand 
in front of our chairs.

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You can grab weights 
if you would like.

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If not, Phin Ter, my colleague,

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is gonna do the modification 
without weights,

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and he's gonna do the 
modifications throughout today.

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As you grab weights, 
we're gonna be standing

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in front of our chairs,

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and we are gonna be 
about shoulder-width apart.

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We're gonna stick 
our behinds back.

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All of the effort is gonna 
be right on our quadriceps.

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So we're gonna go down 
for four, up for four,

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and smile while you're doing it.

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All right.

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Down, two, three, four; 
hold it right there.

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Push up with your heels.

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Up, two, three, four.

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All of these exercises, 
we do two sets of ten.

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Down, up, two, three, four.

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Down for three.

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Two, three, four.

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Hold it, up, two, three, four.

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Down for four.

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Two, three, four.

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You should feel it right 
in your quadriceps; up slowly.

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If you're unable 
to go all the way down,

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you can go halfway down,

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or as far as your body 
will let you.

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And up, nice and slow.

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Down for six.

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Two, three, four.

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Up, two, three, four.

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Down for seven.

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Nice job, you all.

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Up, two, three, four.

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Down for eight, 
two, three, four.

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Up, two, three, four.

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Two left, down for nine.

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Two, three, four.

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Up nice and slow.

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Last one.

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Down, down, down, hold it.

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And up, two, three, four.

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Nice job.

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You should have felt that 
right in your quads.

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Yes?

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Okay, shake it out a little bit.

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After each exercise, we're gonna 
take a one-minute break, ish,

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and make sure that we kinda 
rest our bodies a little bit

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before we start again.

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Make sure, if you're 
doing this with us today,

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that your weights and your mats 
are tucked under your chair

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so you don't have 
any tripping hazards,

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you have water available,

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you're taking 
frequent water breaks,

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and you have nice, 
comfortable clothes on.

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Okay.

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Give us a little bit more time.

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This muscle is good for sitting, 
getting up and down,

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for the couch,

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all of those functional things 
you need to do,

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especially as we get older.

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So, let's, feet out 
in front of us.

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If you wanna make it more 
difficult, grab heavier weights.

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Phin Ter is gonna show us 
some modification.

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We are gonna do 
another set of ten.

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Let's go.

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Down, two, three, four, hold it.

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Up, two, three, and four.

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Make sure your chest is up.

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I'm gonna go around.

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And up, two, three, four.

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Down for three, 
two, three, four.

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Up nice and slowly.

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You can see Liliana's knees 
aren't coming over her toes,

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so all that pressure 
and her weight

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isn't going to her knees.

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Down for four, two, three, four.

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Excellent.

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Up, two, three, four.

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Down for five, two, three, four.

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Nice, well done, Bridget.

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Up slowly.

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Down for six, two, three, four.

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Up, two, three, four.

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Down for seven.

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Hold it, nice and slow.

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Up, two, three, four.

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The up should be as slow 
as the down.

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Down for eight, 
two, three, four.

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Take four to go up.

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Up, two, three, four.

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Down for nine; 
almost there, guys.

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You should feel this 
in your quads.

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Yes?

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Up, two, three, four.

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Last one; let's do this.

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Down, two, three, four; hold it.

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Up, two, three, four.

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Nice job.

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Nice job.

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Shake it out.

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We are gonna do all the muscle, 
big, major muscle groups today.

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The next ones that we're 
gonna do is the shoulders.

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So you're gonna grab 
lighter weights,

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'cause this muscle is not as big 
as our quadriceps or our biceps.

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Again, we're gonna 
do two sets of ten.

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If you feel like 
you're unable to stand,

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you can sit for this one.

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You can use no weights if you're 
modifying it like Phin Ter.

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Otherwise, you're gonna 
have hands right here,

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and just do the range 
of motion you can.

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Our goal is to do the 
full range of motion.

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If not, go where your shoulders 
will let you.

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Up for one, two, three, four.

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Down, two, three, four.

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Up for two, nice job; 
two, three, four.

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Down, two, three, four.

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Up for three.

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Two, three, four.

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Down, two, three, four.

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Up for four.

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Two, three, four.

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Down, two, three, four.

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You should feel this 
right in your shoulders.

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Going up slowly, hold it on top, 
down nice and slow.

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Down, two, three, four.

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Roll those shoulders back, 
up for six.

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Down, two, three, four.

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Up for seven.

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Make sure there's loose grip 
on your weights,

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that your wrists 
are nice and straight,

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and you're not holding all 
that weight on your wrists.

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Down, we're going up for eight.

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Two, three, four.

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Down, two, three, four.

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Up for nine, two, three, four; 
straight wrist.

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Down, two, three, four.

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Great effort; one more.

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Up, two, three, four.

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Down, two, three, four.

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Nice job.

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You should feel it 
right in those shoulder blades.

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Take a little rest, 
shake out those legs.

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We know physical activity 
is super important.

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We're supposed to be exercising 
about 150 minutes a week,

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so most days a week,

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getting that cardiovascular 
system running,

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walking, swimming, biking,

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just getting that heart rate up, 
getting your breaths up.

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We also know that strength 
training is really important,

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especially as we age.

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So recommendation 
is two to three times a week,

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not on consecutive days.

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So if you're gonna do these 
things, these exercises,

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and use weights that 
are appropriate,

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take a day in-between break, 
and then do it again.

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Okay.

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We are gonna do the second set.

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Hands up to your shoulders.

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Loose grip.

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And we're going up.

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Two, three, four.

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Down, two, three, four.

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Up for two.

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Two, three, four.

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Down, two, three, four.

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Up for three, two, three, four.

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Nice job, nice and slow.

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We wanna make sure down and up 
are about equal,

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or even down is even 
taking a little bit more

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'cause that's resisting 
the pull of gravity

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and important for the 
strength building.

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Down nice and slow.

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This exercise is good

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if you're trying to reach 
and lift for things,

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keeping that 
shoulder health good

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with a good range of motion.

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Up, two, three, four.

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Down, two, three, four.

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Loose grip on your weights.

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We're going up for seven.

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Two, three, four.

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Down, two, three, four.

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Up for eight, two, three, four.

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Down, two, three, four.

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Two left; up for nine, 
nice and slow.

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These should be 
pretty difficult to do.

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You should be able to not 
hardly push that one up.

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Then you know you're 
at the right weight.

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Up for ten, two, three, four.

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Down, two, three, and four.

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Good.

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Should have to feel like

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you need to rest that arm 
after it.

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Okay, the next exercise 
we're gonna do

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is the muscle in our upper back.

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So we're gonna take 
our light weights,

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have a seat in your chair.

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You're gonna be at the edge 
of your chair.

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This muscle is good 
for pushing and pulling,

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kind of keeps our posture 
nice and upright and tall.

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The exercise that we're gonna do

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is called the bent forward fly.

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So if you are able,

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00:12:52,066 --> 00:12:54,433
we're gonna be bending over 
at 80-degree angle.

259
00:12:54,433 --> 00:12:56,833
If you're feeling like your 
back needs to be straight up,

260
00:12:56,833 --> 00:12:58,633
I want you sitting straight up 
into the chair,

261
00:12:58,633 --> 00:13:01,833
and my colleague, Phin Ter, 
is gonna do that for us.

262
00:13:01,833 --> 00:13:06,033
Otherwise, you're bent forward, 
giving a little gravity.

263
00:13:06,033 --> 00:13:07,266
You're gonna have your weights

264
00:13:07,266 --> 00:13:09,266
in loose hands out 
in front of you,

265
00:13:09,266 --> 00:13:11,166
and we are using 
our shoulder blades

266
00:13:11,166 --> 00:13:14,833
to pull our elbows back, okay?

267
00:13:14,833 --> 00:13:16,966
Not using your arms, 
using your elbows.

268
00:13:16,966 --> 00:13:22,033
So let's go, two sets of ten, 
and relax those shoulders.

269
00:13:22,033 --> 00:13:23,666
We're going back.

270
00:13:23,666 --> 00:13:26,066
Two, three, four.

271
00:13:26,066 --> 00:13:28,800
Hold it; squeeze those 
shoulder blades together.

272
00:13:28,800 --> 00:13:33,066
Forward, two, three, four.

273
00:13:33,066 --> 00:13:34,233
Nice.

274
00:13:34,233 --> 00:13:37,500
Two, two, three, four.

275
00:13:37,500 --> 00:13:39,100
Kind of like you're 
having a tennis ball

276
00:13:39,100 --> 00:13:40,266
between your shoulder blades.

277
00:13:40,266 --> 00:13:42,966
Forward, nice and slow.

278
00:13:42,966 --> 00:13:48,033
The bend in your elbows 
at the same angle.

279
00:13:49,966 --> 00:13:54,466
Forward, two, three, four.

280
00:13:54,466 --> 00:13:55,933
Back for four.

281
00:13:55,933 --> 00:13:59,433
Two, three, four.

282
00:13:59,433 --> 00:14:04,900
Forward, two, three, four; 
relax those shoulders.

283
00:14:04,900 --> 00:14:06,400
Back for five.

284
00:14:06,400 --> 00:14:09,933
Two, three, four.

285
00:14:09,933 --> 00:14:14,566
Forward, two, three, four.

286
00:14:14,566 --> 00:14:16,500
Back for six.

287
00:14:16,500 --> 00:14:19,833
Two, three, four.

288
00:14:19,833 --> 00:14:24,333
Forward, two, three, four.

289
00:14:25,933 --> 00:14:27,733
Back for seven; nice and slow.

290
00:14:27,733 --> 00:14:29,433
Squeeze those shoulder blades 
together.

291
00:14:29,433 --> 00:14:32,700
You're using those muscles 
in your upper back.

292
00:14:32,700 --> 00:14:34,400
Slowly forward.

293
00:14:34,400 --> 00:14:39,733
Nice job; back for eight, 
two, three, four.

294
00:14:39,733 --> 00:14:43,866
Forward, two, three, four.

295
00:14:43,866 --> 00:14:48,566
Back for nine, two, three, four.

296
00:14:48,566 --> 00:14:52,666
Forward, two, three, four.

297
00:14:53,666 --> 00:14:55,033
Last one, back for ten.

298
00:14:55,033 --> 00:14:58,766
Squeeze those shoulder blades 
together, and forward.

299
00:14:58,766 --> 00:15:01,533
Two, three, four.

300
00:15:01,533 --> 00:15:03,033
Nice job.

301
00:15:03,033 --> 00:15:05,266
You can put those weights down.

302
00:15:06,400 --> 00:15:08,466
You can stay 
in sitting position.

303
00:15:10,366 --> 00:15:13,433
Or you can stand if you'd 
like, shake out those legs.

304
00:15:13,433 --> 00:15:15,133
We're gonna do 
another set of those,

305
00:15:15,133 --> 00:15:17,300
so one thing that 
we wanna remember is that

306
00:15:17,300 --> 00:15:20,233
as we get stronger, we don't 
wanna lose the muscle we have.

307
00:15:20,233 --> 00:15:23,233
So as we age, sometimes 
we tend to lose muscle,

308
00:15:23,233 --> 00:15:26,433
but we usually lose that muscle 
because we stop exercising,

309
00:15:26,433 --> 00:15:28,766
or because of huge 
hormonal shifts,

310
00:15:28,766 --> 00:15:30,200
or because of a 
chronic condition,

311
00:15:30,200 --> 00:15:31,833
or something happening 
within our body.

312
00:15:31,833 --> 00:15:34,366
So to keep what we have, 
we wanna make sure

313
00:15:34,366 --> 00:15:36,300
that we're doing 
these exercises,

314
00:15:36,300 --> 00:15:38,100
so we don't lose that muscle.

315
00:15:38,100 --> 00:15:41,400
So we're gonna start again 
with the second set.

316
00:15:42,400 --> 00:15:44,133
Again, on nine and ten,

317
00:15:44,133 --> 00:15:47,633
you should feel the effort, 
kind of at your max effort.

318
00:15:47,633 --> 00:15:50,600
Otherwise, we are doing this.

319
00:15:50,600 --> 00:15:52,000
I'm gonna go around 
and make sure

320
00:15:52,000 --> 00:15:54,533
that our shoulder blades 
are coming together.

321
00:15:54,533 --> 00:15:58,500
And Phin Ter is showing 
the modification.

322
00:15:58,500 --> 00:16:01,300
Bent forward fly 
for the second set.

323
00:16:01,300 --> 00:16:04,933
Back for one, two, three, four.

324
00:16:04,933 --> 00:16:07,166
Squeeze those shoulder blades 
together.

325
00:16:07,166 --> 00:16:11,233
Forward, two, three, four.

326
00:16:11,233 --> 00:16:13,300
Nice, loose grip 
on your weights.

327
00:16:13,300 --> 00:16:18,033
Back for two, two, three, four.

328
00:16:18,033 --> 00:16:22,300
Forward, two, three, four.

329
00:16:22,300 --> 00:16:28,466
Nice job, back for three; 
two, three, four.

330
00:16:28,466 --> 00:16:32,766
Forward, two, three, four.

331
00:16:33,766 --> 00:16:35,500
Back for four.

332
00:16:36,500 --> 00:16:38,066
Nice job, Cristy.

333
00:16:38,066 --> 00:16:39,233
Forward.

334
00:16:39,233 --> 00:16:42,700
Two, three, four.

335
00:16:42,700 --> 00:16:43,866
Back for four.

336
00:16:47,033 --> 00:16:50,166
Squeeze those shoulder blades 
together, and forward.

337
00:16:50,166 --> 00:16:52,900
Two, three, four.

338
00:16:52,900 --> 00:16:54,066
Nice job, Penny.

339
00:16:54,066 --> 00:16:55,766
Back for six.

340
00:16:55,766 --> 00:16:58,800
Two, three, four.

341
00:16:58,800 --> 00:17:03,033
Forward, two, three, four.

342
00:17:03,033 --> 00:17:04,833
Back for seven.

343
00:17:04,833 --> 00:17:07,166
Squeeze those shoulder blades 
together.

344
00:17:07,166 --> 00:17:08,733
Hold it tight.

345
00:17:08,733 --> 00:17:13,100
Forward, two, three, four.

346
00:17:13,100 --> 00:17:18,066
Back for eight, 
two, three, four.

347
00:17:18,066 --> 00:17:20,966
Forward, two, three.

348
00:17:20,966 --> 00:17:24,166
Loose shoulders, everyone, 
loosen up those shoulders.

349
00:17:24,166 --> 00:17:27,633
Back for nine, squeeze those 
shoulder blades together.

350
00:17:27,633 --> 00:17:31,233
Forward, two, three, four.

351
00:17:31,233 --> 00:17:32,400
Last one.

352
00:17:32,400 --> 00:17:33,566
Back for ten.

353
00:17:34,566 --> 00:17:38,166
Strengthen that upper back 
muscle, hold it, and forward.

354
00:17:38,166 --> 00:17:40,766
Two, three, four.

355
00:17:40,766 --> 00:17:41,933
Great effort.

356
00:17:43,266 --> 00:17:45,066
All right, next muscle 
we are going to do

357
00:17:45,066 --> 00:17:46,233
is called the bicep curl.

358
00:17:46,233 --> 00:17:48,966
So you're gonna grab 
your heavier weights

359
00:17:48,966 --> 00:17:50,200
underneath your chairs.

360
00:17:50,200 --> 00:17:52,466
This one's gonna do the 
upper part of our arm.

361
00:17:58,766 --> 00:18:01,200
We wanna strengthen our biceps 
for many reasons,

362
00:18:01,200 --> 00:18:03,533
but mostly it's 
for pulling things up.

363
00:18:03,533 --> 00:18:05,866
So this is one 
of our big muscles.

364
00:18:05,866 --> 00:18:07,433
Legs are nice and loose.

365
00:18:08,866 --> 00:18:10,933
Your arms are like 
you have a newspaper,

366
00:18:10,933 --> 00:18:12,433
or a piece of paper under there.

367
00:18:12,433 --> 00:18:14,933
So those elbows are staying 
tucked right into your waist.

368
00:18:14,933 --> 00:18:19,066
We're gonna curl our arms up 
and back down nice and slowly.

369
00:18:19,066 --> 00:18:21,033
Start at a neutral position.

370
00:18:21,033 --> 00:18:25,366
Shoulders back, and there's 
no modification for this one.

371
00:18:25,366 --> 00:18:26,800
You can start with no weights

372
00:18:26,800 --> 00:18:29,900
and go all the way up to 15, 
20-pound weights if you'd like.

373
00:18:29,900 --> 00:18:34,966
Up, two, three, four; 
nice and slow, down.

374
00:18:34,966 --> 00:18:40,200
Down, two, three, four.

375
00:18:40,200 --> 00:18:45,533
Up for two, two, three, four.

376
00:18:45,533 --> 00:18:50,666
Down, two, three, four.

377
00:18:50,666 --> 00:18:55,766
Up for three, two, three, four.

378
00:18:55,766 --> 00:19:00,833
Down, two, three, four.

379
00:19:00,833 --> 00:19:04,900
Up for four, two, three, four.

380
00:19:04,900 --> 00:19:07,866
You should feel this effort 
right in the bicep.

381
00:19:08,966 --> 00:19:12,266
If not, you probably 
need heavier weights.

382
00:19:13,266 --> 00:19:14,900
Up nice and slow.

383
00:19:16,533 --> 00:19:18,533
Down nice and slow.

384
00:19:18,533 --> 00:19:22,466
Two, three, four.

385
00:19:22,466 --> 00:19:23,900
Up for six.

386
00:19:23,900 --> 00:19:25,500
Loose grip on those weights.

387
00:19:27,200 --> 00:19:32,700
Down, two, three, and four.

388
00:19:32,700 --> 00:19:37,566
Up for seven, two, three, four.

389
00:19:37,566 --> 00:19:42,333
Down, two, three, four.

390
00:19:42,333 --> 00:19:47,166
Up for eight, two, three, four.

391
00:19:47,166 --> 00:19:51,533
Down, two, three, four.

392
00:19:51,533 --> 00:19:57,000
Last two, up for nine, 
two, three, four.

393
00:19:57,000 --> 00:20:01,633
Down, two, three, four.

394
00:20:01,633 --> 00:20:07,033
Last one, up for ten, 
two, three, four.

395
00:20:07,033 --> 00:20:08,966
Nice, and slow down.

396
00:20:08,966 --> 00:20:12,566
Resist gravity and done.

397
00:20:12,566 --> 00:20:13,733
Nice job.

398
00:20:16,233 --> 00:20:17,766
Okay.

399
00:20:17,766 --> 00:20:20,600
So you say, "Why should 
we strengthen our bones?

400
00:20:20,600 --> 00:20:22,933
Why should we 
strengthen our muscles?"

401
00:20:22,933 --> 00:20:25,933
Well, we want to prevent 
any bone loss, right?

402
00:20:25,933 --> 00:20:29,600
So as we get older, 
there's about lots and lots

403
00:20:29,600 --> 00:20:31,933
and lots of millions of people 
in the United States

404
00:20:31,933 --> 00:20:33,833
who have osteoporosis.

405
00:20:33,833 --> 00:20:36,100
They say it's about 10% 
of our population,

406
00:20:36,100 --> 00:20:38,033
more than 10% of our population 
for adults.

407
00:20:38,033 --> 00:20:40,600
So we really want 
to prevent that, right?

408
00:20:40,600 --> 00:20:42,966
And most of that is preventable,

409
00:20:42,966 --> 00:20:45,566
and a lot of times, 
it happens more so in women

410
00:20:45,566 --> 00:20:46,733
because of menopause.

411
00:20:46,733 --> 00:20:48,133
So we really need 
to be intentional,

412
00:20:48,133 --> 00:20:49,600
especially as women as we age.

413
00:20:50,666 --> 00:20:53,000
To combat that, 
we need to strength train.

414
00:20:53,000 --> 00:20:54,466
So the great thing is,

415
00:20:54,466 --> 00:20:57,400
is strength training can stop 
the loss of bone loss,

416
00:20:57,400 --> 00:21:00,433
and we can actually build 
our bone density back up.

417
00:21:00,433 --> 00:21:03,333
So that's the pretty cool thing 
that we have control over.

418
00:21:03,333 --> 00:21:06,000
So second set.

419
00:21:07,833 --> 00:21:13,566
And up, two, three, four.

420
00:21:14,566 --> 00:21:19,633
Down, two, three, four.

421
00:21:19,633 --> 00:21:21,366
For two.

422
00:21:21,366 --> 00:21:24,866
Two, three, four.

423
00:21:24,866 --> 00:21:29,566
Down, two, three, four.

424
00:21:29,566 --> 00:21:31,100
Up for three.

425
00:21:31,100 --> 00:21:34,700
Two, three, four.

426
00:21:34,700 --> 00:21:38,433
Down, two, three, four.

427
00:21:38,433 --> 00:21:40,433
This one is really one 
you can tell

428
00:21:41,500 --> 00:21:43,400
how much you can 
improve so quickly.

429
00:21:43,400 --> 00:21:45,533
So if you're doing 
four or five pounds,

430
00:21:45,533 --> 00:21:47,333
and you feel like, 
"This is kind of easy.

431
00:21:47,333 --> 00:21:49,633
I could do this 
a lot more times,"

432
00:21:49,633 --> 00:21:51,433
then we're ready 
to lift heavier weights

433
00:21:51,433 --> 00:21:55,166
because we really wanna feel 
that effort on nine and ten.

434
00:21:55,166 --> 00:21:57,433
It should be like 
you can hardly do it.

435
00:21:57,433 --> 00:21:59,566
That means you're improving

436
00:22:00,566 --> 00:22:02,100
and getting health benefits.

437
00:22:02,100 --> 00:22:03,366
This is six.

438
00:22:03,366 --> 00:22:05,500
Down, nice and slow, loose grip.

439
00:22:08,033 --> 00:22:13,433
Nice job, up for seven; 
two, three, four.

440
00:22:13,433 --> 00:22:18,033
Down, two, three, four.

441
00:22:18,033 --> 00:22:23,200
Up for eight, two, three, four.

442
00:22:23,200 --> 00:22:27,800
Down, two, three, four.

443
00:22:27,800 --> 00:22:29,000
Two left.

444
00:22:29,000 --> 00:22:33,000
Up for nine, two, three, four.

445
00:22:33,000 --> 00:22:36,733
Down, two, three, four.

446
00:22:36,733 --> 00:22:38,533
Last one, up for ten.

447
00:22:38,533 --> 00:22:40,333
You should barely be able 
to push it up.

448
00:22:40,333 --> 00:22:43,100
I know that you guys all could 
be lifting heavier weights.

449
00:22:46,133 --> 00:22:47,300
Nice job.

450
00:22:48,700 --> 00:22:49,866
All right.

451
00:22:49,866 --> 00:22:54,600
You can put those weights 
away under your chair.

452
00:22:54,600 --> 00:22:56,266
Tuck 'em in for safety.

453
00:22:56,266 --> 00:22:58,966
Get a drink of water 
if you'd like.

454
00:23:01,800 --> 00:23:03,600
We are gonna move on 
to the wrist curl.

455
00:23:03,600 --> 00:23:04,766
So after your water,

456
00:23:06,266 --> 00:23:08,866
grab your light 
or lighter weights,

457
00:23:08,866 --> 00:23:10,233
have a seat on your chair.

458
00:23:22,600 --> 00:23:24,933
Okay, so this one's 
a wrist curl.

459
00:23:24,933 --> 00:23:27,433
Super important 
because guess what?

460
00:23:27,433 --> 00:23:29,233
When we fall, we usually 
land on our wrist.

461
00:23:29,233 --> 00:23:31,033
We wanna build up that muscle 
around your wrist,

462
00:23:31,033 --> 00:23:33,933
and also the bone density 
around that wrist.

463
00:23:33,933 --> 00:23:38,600
So we are gonna go up and back.

464
00:23:38,600 --> 00:23:40,600
If you have a little bit 
shorter legs,

465
00:23:40,600 --> 00:23:44,700
you can use your blocks 
to keep your legs up,

466
00:23:44,700 --> 00:23:48,200
so your arms are resting 
right on your legs.

467
00:23:48,200 --> 00:23:50,900
If you've been told that 
you have something going on

468
00:23:50,900 --> 00:23:53,100
with your wrists, and been 
told to do it this way

469
00:23:53,100 --> 00:23:54,866
by a medical professional,

470
00:23:54,866 --> 00:23:57,333
Phin Ter is gonna show us 
the modification.

471
00:23:57,333 --> 00:24:00,366
Otherwise, we are knuckles up.

472
00:24:00,366 --> 00:24:03,900
We're gonna go up and down.

473
00:24:03,900 --> 00:24:08,366
So let's get started, 
up, two, three, four.

474
00:24:08,366 --> 00:24:10,200
Do your whole range of motion.

475
00:24:10,200 --> 00:24:14,633
Down, two, three, four.

476
00:24:14,633 --> 00:24:16,100
Up for two.

477
00:24:16,100 --> 00:24:19,533
Two, three, four.

478
00:24:19,533 --> 00:24:24,166
Down, two, three, four.

479
00:24:24,166 --> 00:24:28,833
Up for three, two, three, four.

480
00:24:28,833 --> 00:24:33,566
Down, two, three, four.

481
00:24:33,566 --> 00:24:38,433
Up for four, two, three, four.

482
00:24:38,433 --> 00:24:42,566
Down, two, three, four.

483
00:24:42,566 --> 00:24:47,300
Up for five, two, three, four.

484
00:24:47,300 --> 00:24:50,700
Down, two, three, four.

485
00:24:50,700 --> 00:24:52,300
If you're feeling it 
in your forearm,

486
00:24:52,300 --> 00:24:54,500
loosen up that grip 
on your weights.

487
00:24:55,633 --> 00:24:57,833
Should feel the effort 
right in your wrists.

488
00:24:59,033 --> 00:25:01,000
Down nice and slowly.

489
00:25:01,000 --> 00:25:05,100
Up for seven, two, three, four.

490
00:25:05,100 --> 00:25:08,133
For this one, very little weight 
you can use.

491
00:25:08,133 --> 00:25:10,600
You can just start 
with no weight if you'd like.

492
00:25:13,233 --> 00:25:15,766
And down for eight, slowly.

493
00:25:15,766 --> 00:25:18,133
Three, four.

494
00:25:18,133 --> 00:25:22,533
Up for nine, two, three, four.

495
00:25:22,533 --> 00:25:26,266
Down, two, three, four.

496
00:25:26,266 --> 00:25:27,433
Nice job.

497
00:25:27,433 --> 00:25:28,600
Up for ten.

498
00:25:28,600 --> 00:25:31,533
Two, three, four.

499
00:25:31,533 --> 00:25:35,433
Down, two, three, and four.

500
00:25:35,433 --> 00:25:36,600
Nice.

501
00:25:36,600 --> 00:25:38,300
Shake out those wrists.

502
00:25:38,300 --> 00:25:40,500
You guys feel it in your wrists?

503
00:25:40,500 --> 00:25:41,966
Should feel it right here.

504
00:25:41,966 --> 00:25:43,566
We used to think that as we age,

505
00:25:43,566 --> 00:25:46,000
our bone density, that we 
used to just, you know,

506
00:25:46,000 --> 00:25:47,733
get shorter and get 
humps in our back,

507
00:25:47,733 --> 00:25:50,366
and we now know that 
that's osteoporosis,

508
00:25:50,366 --> 00:25:51,600
and that we can prevent it.

509
00:25:51,600 --> 00:25:53,400
So we wanna make sure 
that we are keeping

510
00:25:53,400 --> 00:25:55,366
all those bones nice and strong.

511
00:25:55,366 --> 00:25:57,733
We also know that 
it could help with diabetes.

512
00:25:57,733 --> 00:25:59,000
So as you know,

513
00:25:59,000 --> 00:26:00,900
lots of people have diabetes 
in the United States,

514
00:26:00,900 --> 00:26:02,500
and it's a huge medical cost.

515
00:26:02,500 --> 00:26:04,400
So with type 2 diabetes,

516
00:26:04,400 --> 00:26:07,233
strength training helps 
take up the glucose

517
00:26:07,233 --> 00:26:09,633
in those muscles and helps us 
control the diabetes,

518
00:26:09,633 --> 00:26:11,333
which is pretty awesome.

519
00:26:11,333 --> 00:26:16,733
So we are going to do 
the second set of these,

520
00:26:16,733 --> 00:26:19,100
as we are getting 
our muscles stronger.

521
00:26:22,266 --> 00:26:23,566
All right.

522
00:26:23,566 --> 00:26:26,433
So knuckles up, and if you're 
doing the modification,

523
00:26:26,433 --> 00:26:27,600
you can do no weights,

524
00:26:27,600 --> 00:26:30,500
lighter weights, 
or as Phin Ter is doing it.

525
00:26:30,500 --> 00:26:35,566
So we are going up 
two, three, four.

526
00:26:35,566 --> 00:26:40,066
Down, two, three, four.

527
00:26:40,066 --> 00:26:41,366
Up for two.

528
00:26:41,366 --> 00:26:44,866
Two, three, four.

529
00:26:44,866 --> 00:26:49,033
Down, two, three, and four.

530
00:26:49,033 --> 00:26:51,500
Focus on that wrist; 
up for three.

531
00:26:52,500 --> 00:26:53,666
Nice and slow.

532
00:26:54,666 --> 00:26:59,300
Down, two, three, and four.

533
00:26:59,300 --> 00:27:04,433
Up for three, two, three, four.

534
00:27:04,433 --> 00:27:09,166
Down, two, three, four.

535
00:27:09,166 --> 00:27:10,566
Up for five.

536
00:27:10,566 --> 00:27:14,100
Two, three, four.

537
00:27:14,100 --> 00:27:18,200
Down, two, three, four.

538
00:27:18,200 --> 00:27:19,633
Up for six.

539
00:27:19,633 --> 00:27:22,766
Two, three, four.

540
00:27:22,766 --> 00:27:24,133
Down, nice and slow.

541
00:27:26,766 --> 00:27:31,600
Up for seven, two, three, four.

542
00:27:31,600 --> 00:27:35,466
Down, two, three, four.

543
00:27:35,466 --> 00:27:38,533
You should be feeling it really 
good in your wrist by now.

544
00:27:39,633 --> 00:27:40,800
Up for eight.

545
00:27:40,800 --> 00:27:42,233
Down nice and slowly.

546
00:27:45,133 --> 00:27:46,366
Up for nine.

547
00:27:46,366 --> 00:27:49,800
Two, three, four.

548
00:27:49,800 --> 00:27:53,900
Down, two, three, four.

549
00:27:53,900 --> 00:27:55,833
Last one, up for ten.

550
00:27:57,766 --> 00:27:58,933
Hold it up there.

551
00:27:58,933 --> 00:28:03,766
And nice and slow back down.

552
00:28:03,766 --> 00:28:05,200
Nice job.

553
00:28:05,200 --> 00:28:07,966
You should feel that right in 
your wrist, around your wrist.

554
00:28:09,033 --> 00:28:10,666
Tuck those weights 
underneath your chair.

555
00:28:10,666 --> 00:28:13,666
We're gonna be transitioning 
to behind our chair

556
00:28:13,666 --> 00:28:16,066
for the standing calf 
and toe raise.

557
00:28:21,300 --> 00:28:22,466
So for this one,

558
00:28:22,466 --> 00:28:25,233
we're gonna be strengthening 
our calf muscles

559
00:28:25,233 --> 00:28:27,700
and the front part 
of our legs also.

560
00:28:27,700 --> 00:28:29,233
If you'd like 
to grab some weights,

561
00:28:29,233 --> 00:28:31,333
go ahead and grab some weights.

562
00:28:31,333 --> 00:28:33,200
If you're feeling 
like your balance

563
00:28:33,200 --> 00:28:36,766
isn't the greatest today, 
you can have your fingers

564
00:28:36,766 --> 00:28:39,400
or your hands, 
both hands on a chair.

565
00:28:39,400 --> 00:28:40,900
This is also a balance exercise.

566
00:28:40,900 --> 00:28:43,066
So we wanna make sure that 
we're building our capacity

567
00:28:43,066 --> 00:28:46,366
to stand up and to move our 
ankles around with mobility.

568
00:28:46,366 --> 00:28:49,733
So we're gonna go up, and 
we're gonna hold it for eight,

569
00:28:49,733 --> 00:28:51,133
and then we're 
gonna go back down.

570
00:28:51,133 --> 00:28:54,400
So use your chair as needed, 
and if you don't need it,

571
00:28:54,400 --> 00:28:58,600
you can add weights 
to the side or to your chest.

572
00:28:58,600 --> 00:29:01,766
All right, we are going up 
on the balls of our feet.

573
00:29:01,766 --> 00:29:03,533
We're gonna hold it 
for eight seconds.

574
00:29:03,533 --> 00:29:12,033
So one, two, three, four, 
five, six, seven, eight; nice.

575
00:29:12,033 --> 00:29:13,200
Back down.

576
00:29:14,400 --> 00:29:15,666
Back up for two.

577
00:29:15,666 --> 00:29:17,266
If you feel your ankles shaking,

578
00:29:17,266 --> 00:29:19,800
those are all your 
stabilizer muscles saying,

579
00:29:19,800 --> 00:29:23,033
"Keep me up, keep me up," 
so you don't fall down.

580
00:29:24,033 --> 00:29:25,400
And they're doing their job.

581
00:29:26,400 --> 00:29:28,100
And down.

582
00:29:29,333 --> 00:29:30,600
We're going back up for three.

583
00:29:30,600 --> 00:29:32,233
You should feel this 
in your calf muscle.

584
00:29:32,233 --> 00:29:38,600
Two, three, four, 
five, six, seven,

585
00:29:38,600 --> 00:29:40,533
eight, and down.

586
00:29:41,733 --> 00:29:44,100
Only use the chair 
if you need to for balance.

587
00:29:44,100 --> 00:29:45,366
Up for four.

588
00:29:45,366 --> 00:29:53,533
Two, three, four, five, 
six, seven, eight, down.

589
00:29:53,533 --> 00:29:55,366
Nice job, y'all.

590
00:29:55,366 --> 00:30:04,433
Up, two, three, four, five, 
six, seven, eight, down.

591
00:30:05,666 --> 00:30:07,100
Up for six.

592
00:30:07,100 --> 00:30:15,166
Two, three, four, five, 
six, seven, eight, down.

593
00:30:17,666 --> 00:30:27,466
Up, two, three, four, five, 
six, seven, eight, down.

594
00:30:27,466 --> 00:30:28,666
Up for eight.

595
00:30:28,666 --> 00:30:34,633
Two, three, four, five, 
six, seven, eight.

596
00:30:34,633 --> 00:30:38,966
You should feel this effort 
now right in your calf muscles,

597
00:30:38,966 --> 00:30:40,733
lower part of your 
back of your leg.

598
00:30:40,733 --> 00:30:42,433
Up for nine; hold it.

599
00:30:44,366 --> 00:30:48,566
Six, seven, eight, down.

600
00:30:48,566 --> 00:30:49,733
Last one.

601
00:30:49,733 --> 00:30:51,133
Up for ten.

602
00:30:51,133 --> 00:30:57,933
Two, three, four, five, 
six, seven, eight.

603
00:30:57,933 --> 00:30:59,600
Nice.

604
00:30:59,600 --> 00:31:03,033
Shake out that leg; you 
should've felt it right here.

605
00:31:04,300 --> 00:31:06,333
If you'd like to grab 
heavier weights for this one,

606
00:31:06,333 --> 00:31:08,133
you feel like you 
could do the second set

607
00:31:08,133 --> 00:31:09,566
heavier weights, go ahead.

608
00:31:09,566 --> 00:31:13,733
We're actually gonna pull back 
in a upright position,

609
00:31:13,733 --> 00:31:16,600
we're gonna put our toes 
to the sky.

610
00:31:16,600 --> 00:31:18,266
Make sure your legs 
are spread apart

611
00:31:18,266 --> 00:31:19,866
so you feel like you 
have good balance.

612
00:31:19,866 --> 00:31:21,466
You don't have to lock out 
your knees,

613
00:31:21,466 --> 00:31:23,300
but have your legs straight, 
pull 'em up.

614
00:31:23,300 --> 00:31:26,233
We're gonna actually 
stretch out that calf.

615
00:31:26,233 --> 00:31:28,233
We're gonna hold it 
for a couple seconds.

616
00:31:28,233 --> 00:31:31,366
We're gonna be strengthening 
the upper part of our leg,

617
00:31:31,366 --> 00:31:32,933
our shin area.

618
00:31:32,933 --> 00:31:34,700
So let's just hold that.

619
00:31:37,300 --> 00:31:39,700
That should feel like a 
good stretch for you all.

620
00:31:41,700 --> 00:31:43,200
All right.

621
00:31:43,200 --> 00:31:44,366
All right.

622
00:31:45,366 --> 00:31:46,800
All right, we wanna make sure,

623
00:31:46,800 --> 00:31:48,600
as I'm out of breath, 
you wanna make sure

624
00:31:48,600 --> 00:31:49,833
that we're breathing

625
00:31:49,833 --> 00:31:51,433
and not holding our breath 
during the exercises.

626
00:31:51,433 --> 00:31:53,633
So making sure nice 
and healthy breaths

627
00:31:53,633 --> 00:31:56,100
in through your nose, 
out through your mouth.

628
00:31:56,100 --> 00:31:58,266
We know this helps 
regulate your emotions,

629
00:31:58,266 --> 00:32:00,200
helps regulate your heart rate,

630
00:32:00,200 --> 00:32:01,900
and super important 
to not hold our breath

631
00:32:01,900 --> 00:32:03,500
when we're, especially 
when it gets hard

632
00:32:03,500 --> 00:32:05,166
when we're exercising.

633
00:32:05,166 --> 00:32:08,133
Second set, if you wanna grab 
heavier weights, please do.

634
00:32:09,633 --> 00:32:12,033
Otherwise, you're 
behind your chair.

635
00:32:12,033 --> 00:32:13,966
We're gonna do, 
again, second set.

636
00:32:15,266 --> 00:32:20,766
All right, up on your toes 
for one,

637
00:32:20,766 --> 00:32:28,200
two, three, four, five, 
six, seven, eight, down.

638
00:32:28,200 --> 00:32:30,633
This one, try not to rest 
all the way on your heel.

639
00:32:30,633 --> 00:32:32,333
Keep that calf engaged.

640
00:32:32,333 --> 00:32:33,866
Back up for two.

641
00:32:33,866 --> 00:32:41,400
Two, three, four, five, six, 
seven, eight, down again.

642
00:32:42,400 --> 00:32:44,066
Back up for three.

643
00:32:44,066 --> 00:32:50,766
Two, three, four, five, 
six, seven, eight.

644
00:32:50,766 --> 00:32:51,933
Nice job.

645
00:32:53,100 --> 00:32:56,066
Down, up for four,

646
00:32:56,066 --> 00:33:05,133
two, three, four, five, 
six, seven, eight, down.

647
00:33:05,133 --> 00:33:06,366
Up for five.

648
00:33:07,400 --> 00:33:08,566
Nice job.

649
00:33:08,566 --> 00:33:10,366
Do your full range of motion.

650
00:33:11,566 --> 00:33:13,666
Some people get 
their heels way up.

651
00:33:13,666 --> 00:33:16,733
Some people just kind of hover 
their heels over the floor.

652
00:33:16,733 --> 00:33:18,400
That is fine.

653
00:33:18,400 --> 00:33:19,566
Do what you can do.

654
00:33:19,566 --> 00:33:20,733
Up for six.

655
00:33:20,733 --> 00:33:28,400
Two, three, four, five, 
six, seven, eight, down.

656
00:33:28,400 --> 00:33:30,033
You should feel all 
those kind of muscles

657
00:33:30,033 --> 00:33:32,600
might be trying to stabilize.

658
00:33:32,600 --> 00:33:35,066
You should really feel it 
on seven, eight, and nine.

659
00:33:35,066 --> 00:33:41,233
Hold it, three, four, 
five, six, seven, eight.

660
00:33:41,233 --> 00:33:44,366
Loose grip on your chair 
if you can.

661
00:33:44,366 --> 00:33:46,833
Use this as a balance exercise 
also.

662
00:33:46,833 --> 00:33:48,100
Up for eight.

663
00:33:48,100 --> 00:33:55,066
Two, three, four, five, 
six, seven, eight, down.

664
00:33:56,066 --> 00:33:57,333
Up for nine.

665
00:33:57,333 --> 00:34:05,366
Two, three, four, five, 
six, seven, eight, down.

666
00:34:05,366 --> 00:34:06,866
Last one y'all.

667
00:34:06,866 --> 00:34:08,133
Up for ten.

668
00:34:08,133 --> 00:34:15,166
Two, three, four, five, 
six, seven, and eight.

669
00:34:15,166 --> 00:34:16,766
Nice job.

670
00:34:17,766 --> 00:34:20,266
Shake out that leg a little bit.

671
00:34:21,833 --> 00:34:24,133
You can put your weights down 
if you'd like.

672
00:34:25,433 --> 00:34:28,666
and when you're ready, 
we're gonna pull those toes

673
00:34:28,666 --> 00:34:32,800
As far as we can, 
up to the ceiling,

674
00:34:33,933 --> 00:34:35,866
kind of tuck in your behinds,

675
00:34:35,866 --> 00:34:38,533
and we're gonna 
hold that stretch.

676
00:34:40,300 --> 00:34:41,466
Nice job.

677
00:34:41,466 --> 00:34:42,766
We're more than halfway done.

678
00:34:42,766 --> 00:34:43,933
We're doing great.

679
00:34:47,500 --> 00:34:48,733
All right.

680
00:34:49,733 --> 00:34:53,966
As you release that shin, 
you can shake out those legs.

681
00:34:53,966 --> 00:34:56,500
We are going to transition 
to the floor.

682
00:34:56,500 --> 00:34:58,700
So if you are not 
feeling like it,

683
00:34:58,700 --> 00:35:00,866
you are unable to transition 
to the floor,

684
00:35:00,866 --> 00:35:03,933
Phin Ter's gonna show us some 
modifications from a chair.

685
00:35:03,933 --> 00:35:06,266
Everyone else, I invite you 
to roll out your mats,

686
00:35:06,266 --> 00:35:07,466
make sure your other weights

687
00:35:07,466 --> 00:35:10,833
are tucked under your chair 
for safety.

688
00:35:14,266 --> 00:35:18,400
We are gonna be on our bellies 
for this exercise.

689
00:35:22,533 --> 00:35:24,633
Get a drink of water 
if you need to.

690
00:35:31,766 --> 00:35:33,100
All right.

691
00:35:34,266 --> 00:35:35,966
So this exercise we're gonna do

692
00:35:35,966 --> 00:35:38,133
is gonna strengthen 
our lower back.

693
00:35:38,133 --> 00:35:40,066
So we're gonna be focusing 
on the lower back,

694
00:35:40,066 --> 00:35:42,066
so we can have 
a good range of motion,

695
00:35:42,066 --> 00:35:44,866
so we can decrease arthritis 
and back pain,

696
00:35:44,866 --> 00:35:46,533
and also just increase 
our core strength,

697
00:35:46,533 --> 00:35:48,233
and that's really important.

698
00:35:48,233 --> 00:35:53,000
So we are gonna start 
with our right arm forward,

699
00:35:53,000 --> 00:35:55,166
our left arm back,

700
00:35:55,166 --> 00:35:57,766
and we're not using our arm 
and leg to swing together.

701
00:35:57,766 --> 00:35:59,666
We're using our lower back

702
00:35:59,666 --> 00:36:02,133
to lift our chest 
off of the ground.

703
00:36:02,133 --> 00:36:04,666
So really trying 
to create space right here.

704
00:36:04,666 --> 00:36:06,466
For some of you, 
it might look like this.

705
00:36:06,466 --> 00:36:07,866
For others of you,

706
00:36:07,866 --> 00:36:10,000
you might have a lot of space 
right there.

707
00:36:10,000 --> 00:36:11,600
Do what you can do.

708
00:36:11,600 --> 00:36:14,800
We're gonna do, again, 
we're gonna hold it for eight,

709
00:36:14,800 --> 00:36:16,333
do two sets of ten.

710
00:36:16,333 --> 00:36:19,733
So, heads down, 
spines are nice line,

711
00:36:19,733 --> 00:36:21,533
your body's in a nice line.

712
00:36:21,533 --> 00:36:24,833
We're gonna go up, 
and hold it for one,

713
00:36:24,833 --> 00:36:32,333
two, three, four, five, 
six, seven, eight.

714
00:36:32,333 --> 00:36:37,333
Good, release to the ground 
using your lower back.

715
00:36:37,333 --> 00:36:38,900
Up for two.

716
00:36:38,900 --> 00:36:46,033
Two, three, four, five, 
six, seven, eight.

717
00:36:46,033 --> 00:36:47,200
Relax.

718
00:36:48,200 --> 00:36:50,066
Great, up for three.

719
00:36:50,066 --> 00:36:51,900
Try to use that lower back

720
00:36:51,900 --> 00:36:54,700
to get as high as you can 
off the ground.

721
00:36:54,700 --> 00:36:56,400
Hold it; I'm gonna walk around.

722
00:36:57,933 --> 00:36:59,100
Down slowly.

723
00:37:01,066 --> 00:37:02,700
And back up.

724
00:37:03,700 --> 00:37:04,866
Nice job.

725
00:37:04,866 --> 00:37:07,833
Keep your noses to the ground; 
spines aligned.

726
00:37:09,033 --> 00:37:10,200
Down slowly.

727
00:37:12,266 --> 00:37:15,033
And up for five.

728
00:37:15,033 --> 00:37:22,066
Two, three, four, five, 
six, seven, eight.

729
00:37:22,066 --> 00:37:24,400
Nice job, Liliana.

730
00:37:24,400 --> 00:37:26,133
Up for six.

731
00:37:26,133 --> 00:37:33,900
Two, three, four, five, 
six, seven, eight.

732
00:37:33,900 --> 00:37:35,633
Excellent, Dani.

733
00:37:35,633 --> 00:37:36,933
Up for seven.

734
00:37:36,933 --> 00:37:43,700
Two, three, four, five, 
six, seven, eight.

735
00:37:43,700 --> 00:37:45,566
If you're standing up, 
you're doing the same thing

736
00:37:45,566 --> 00:37:48,200
as on the ground, like Phin Ter.

737
00:37:48,200 --> 00:37:49,400
Up for eight.

738
00:37:49,400 --> 00:37:55,700
Two, three, four, five, 
six, seven, eight.

739
00:37:55,700 --> 00:37:57,200
Down slowly.

740
00:37:57,200 --> 00:37:58,566
Two left; up for nine.

741
00:37:58,566 --> 00:38:00,533
Use that lower back.

742
00:38:00,533 --> 00:38:08,700
Two, three, four, five, 
six, seven, eight, down.

743
00:38:08,700 --> 00:38:10,033
And up.

744
00:38:11,466 --> 00:38:19,266
One, two, three, four, 
five, six, seven, eight.

745
00:38:19,266 --> 00:38:20,433
Nice.

746
00:38:21,433 --> 00:38:22,600
All right.

747
00:38:22,600 --> 00:38:24,000
Relax that back a little bit.

748
00:38:25,433 --> 00:38:28,100
It's not nap time; 
we're just gonna give our backs

749
00:38:28,100 --> 00:38:29,366
a little rest.

750
00:38:31,166 --> 00:38:33,933
Does anyone know 
anyone with arthritis?

751
00:38:33,933 --> 00:38:36,733
Yes, because every person 
knows somebody

752
00:38:36,733 --> 00:38:37,900
with arthritis, right?

753
00:38:37,900 --> 00:38:39,900
So this is also a benefit 
of strength training

754
00:38:39,900 --> 00:38:43,266
is that we know that 
as we strength train

755
00:38:43,266 --> 00:38:45,000
and build that bone density up,

756
00:38:45,000 --> 00:38:48,566
we can manage pain 
from the arthritis symptoms

757
00:38:48,566 --> 00:38:51,466
and also prevent 
arthritis from happening.

758
00:38:51,466 --> 00:38:54,100
So we wanna make sure that 
all of our major muscles

759
00:38:54,100 --> 00:38:55,500
and joints are being used,

760
00:38:55,500 --> 00:38:57,266
and used specifically 
to strength train.

761
00:38:57,266 --> 00:39:01,700
So strength training is really 
the key to pain management.

762
00:39:01,700 --> 00:39:02,866
Okay.

763
00:39:04,166 --> 00:39:05,466
Ready?

764
00:39:05,466 --> 00:39:07,100
I'm ready.

765
00:39:07,100 --> 00:39:09,233
Now we are gonna 
do the left side

766
00:39:09,233 --> 00:39:12,966
using that lower back muscle, 
so heads towards the ground.

767
00:39:12,966 --> 00:39:15,333
If you're standing, 
you're following Phin Ter.

768
00:39:15,333 --> 00:39:17,800
And we are gonna go up.

769
00:39:17,800 --> 00:39:25,466
Two, three, four, five, 
six, seven, eight.

770
00:39:25,466 --> 00:39:27,266
Down slowly.

771
00:39:28,300 --> 00:39:31,266
Noses towards the ground, 
body is aligned.

772
00:39:31,266 --> 00:39:32,700
Up for two.

773
00:39:32,700 --> 00:39:40,200
Two, three, four, five, 
six, seven, eight.

774
00:39:40,200 --> 00:39:41,366
Down slowly.

775
00:39:42,766 --> 00:39:43,933
Up for three.

776
00:39:44,933 --> 00:39:53,100
Two, three, four, five, 
six, seven, eight, down.

777
00:39:54,966 --> 00:39:56,533
Up for four.

778
00:39:56,533 --> 00:40:04,266
Two, three, four, five, 
six, seven, eight, down.

779
00:40:05,266 --> 00:40:09,066
Using that lower back to lift 
that chest off the ground.

780
00:40:09,066 --> 00:40:17,633
For, five, two, three, four, 
five, six, seven, eight.

781
00:40:17,633 --> 00:40:22,533
Down slowly; up for six.

782
00:40:22,533 --> 00:40:30,233
Two, three, four, five, 
six, seven, eight.

783
00:40:30,233 --> 00:40:31,533
Down slowly.

784
00:40:31,533 --> 00:40:33,000
Think about getting 
both those shoulders

785
00:40:33,000 --> 00:40:35,800
off the ground using 
that lower back.

786
00:40:35,800 --> 00:40:44,700
Up, two, three, four, five, 
six, seven, eight, down.

787
00:40:45,766 --> 00:40:47,066
Up for eight.

788
00:40:47,066 --> 00:40:54,000
Two, three, four, five, 
six, seven, eight.

789
00:40:54,000 --> 00:40:55,166
Down slowly.

790
00:40:56,333 --> 00:41:04,833
Up for nine, two, three, 
four, five, six, seven, eight.

791
00:41:04,833 --> 00:41:09,000
And last one, good effort; 
let's go up.

792
00:41:09,000 --> 00:41:16,166
Two, three, four, five, 
six, seven, and eight.

793
00:41:16,166 --> 00:41:17,433
Nice job, you all.

794
00:41:19,133 --> 00:41:22,533
We are gonna transition 
and do our belly muscles.

795
00:41:22,533 --> 00:41:24,233
We're gonna be on our backs.

796
00:41:30,400 --> 00:41:32,433
Again, my colleague, 
Phin Ter, is gonna show us

797
00:41:32,433 --> 00:41:33,933
the modification in the chair.

798
00:41:33,933 --> 00:41:36,133
He's gonna be 
sitting straight up.

799
00:41:36,133 --> 00:41:38,200
We are, again, gonna count 
these for eight seconds.

800
00:41:38,200 --> 00:41:40,433
This one is a 
lower pelvic floor muscle

801
00:41:40,433 --> 00:41:41,633
and our lower ab muscle.

802
00:41:41,633 --> 00:41:43,933
So think about a weight 
or something.

803
00:41:43,933 --> 00:41:45,633
If you're, like, 
holding or clenching

804
00:41:45,633 --> 00:41:50,233
your lower abdomen muscles, 
make sure you're doing that.

805
00:41:50,233 --> 00:41:52,600
We are gonna actually tilt 
our pelvis to the ground,

806
00:41:52,600 --> 00:41:56,000
so think about tilting 
our pelvis to the ground,

807
00:41:56,000 --> 00:41:58,200
holding it, and we're gonna 
hold it for eight seconds.

808
00:41:58,200 --> 00:42:02,366
So I want everyone, place 
your hands on your thighs.

809
00:42:02,366 --> 00:42:05,733
This is one way to engage 
those lower pelvic muscles.

810
00:42:05,733 --> 00:42:07,900
And I want you 
to tilt that pelvis,

811
00:42:07,900 --> 00:42:12,966
push that lower back into 
the floor, push your thighs,

812
00:42:12,966 --> 00:42:14,133
hands on your thighs.

813
00:42:14,133 --> 00:42:18,700
Hold it for one, 
two, three, four,

814
00:42:18,700 --> 00:42:22,800
five, six, seven, eight.

815
00:42:22,800 --> 00:42:24,566
Release. 
[inhales]

816
00:42:24,566 --> 00:42:28,500
Big breath in through your 
nose, exhale through your mouth.

817
00:42:28,500 --> 00:42:31,100
Push on those thighs; 
hold it for two.

818
00:42:31,100 --> 00:42:40,500
Two, three, four, five, six, 
seven, eight, and relax.

819
00:42:40,500 --> 00:42:42,166
Again, in through your nose.

820
00:42:43,533 --> 00:42:46,800
Tilt that pelvis forward, 
cut off the pee stream,

821
00:42:46,800 --> 00:42:48,933
so you're holding it 
really tight.

822
00:42:48,933 --> 00:42:59,933
And for one, two, three, four, 
five, six, seven, eight, relax.

823
00:42:59,933 --> 00:43:02,933
Your behinds shouldn't be 
coming off of the ground.

824
00:43:02,933 --> 00:43:05,166
Your pelvic is just 
tilting a little bit.

825
00:43:05,166 --> 00:43:06,333
Again for four.

826
00:43:06,333 --> 00:43:09,566
Tilt that pelvis in, 
push on those thighs,

827
00:43:09,566 --> 00:43:11,466
keep those lower muscles 
really tight.

828
00:43:11,466 --> 00:43:19,366
Three, four, five, six, 
seven, eight, relax.

829
00:43:19,366 --> 00:43:23,133
And in through your nose, 
out through your mouth for five.

830
00:43:23,133 --> 00:43:30,533
Two, three, four, five, 
six, seven, eight, relax.

831
00:43:30,533 --> 00:43:31,933
Same thing if 
you're in the chair;

832
00:43:31,933 --> 00:43:33,633
you're doing the same thing.

833
00:43:33,633 --> 00:43:36,466
And again, for seven.

834
00:43:36,466 --> 00:43:44,800
Two, three, four, five, six, 
seven, eight, relax. [inhales]

835
00:43:44,800 --> 00:43:45,966
Big breath in.

836
00:43:46,966 --> 00:43:49,233
Exhale, push on those thighs.

837
00:43:50,333 --> 00:43:52,833
Think about that lower 
pelvic floor muscles

838
00:43:52,833 --> 00:43:55,866
and those lower abdomen, 
and hold it.

839
00:43:58,466 --> 00:43:59,633
Release.

840
00:44:01,233 --> 00:44:03,266
Two left; again,

841
00:44:04,266 --> 00:44:06,666
small of your back squished up 
against the floor, push.

842
00:44:06,666 --> 00:44:12,633
And one, two, three, 
four, five, six,

843
00:44:12,633 --> 00:44:15,700
seven, eight, relax.

844
00:44:16,700 --> 00:44:17,866
Last one for ten.

845
00:44:20,033 --> 00:44:28,233
One, two, three, four, 
five, six, seven, eight.

846
00:44:28,233 --> 00:44:30,400
Nice, relax those muscles.

847
00:44:33,033 --> 00:44:34,466
Before we do our second set,

848
00:44:34,466 --> 00:44:36,833
I also wanted to talk a 
little bit about the benefits

849
00:44:36,833 --> 00:44:40,133
of strength training programs 
and StrongBodies programs,

850
00:44:40,133 --> 00:44:42,033
all kinds of places 
where people gather.

851
00:44:42,033 --> 00:44:45,500
So we also know from research 
that it is super important

852
00:44:45,500 --> 00:44:48,000
for people to make connections 
with each other

853
00:44:48,000 --> 00:44:52,166
for increased socialization, 
decreasing loneliness,

854
00:44:52,166 --> 00:44:54,766
and also improving 
your mental health.

855
00:44:54,766 --> 00:44:56,033
There's lots 
and lots of research

856
00:44:56,033 --> 00:44:58,633
that indicates your mental 
health is very important,

857
00:44:58,633 --> 00:45:00,833
and getting good blood flow 
through exercise

858
00:45:00,833 --> 00:45:03,033
and strength training 
can help with that.

859
00:45:03,033 --> 00:45:04,666
We actually have 
some fantastic data

860
00:45:04,666 --> 00:45:06,833
from our StrongBodies 
Wisconsin program that said

861
00:45:06,833 --> 00:45:10,666
about 75% of the participants 
the last two years

862
00:45:10,666 --> 00:45:13,166
have increased their 
social connections

863
00:45:13,166 --> 00:45:15,366
and also have improved 
their mental health

864
00:45:15,366 --> 00:45:16,933
because of participating.

865
00:45:16,933 --> 00:45:19,900
And that was virtually 
and in-person.

866
00:45:19,900 --> 00:45:21,266
So we're pretty proud of that.

867
00:45:21,266 --> 00:45:25,500
So let's do our second set.

868
00:45:26,500 --> 00:45:27,833
All right, the tummy tuck.

869
00:45:27,833 --> 00:45:30,266
Again, hands on the thighs,

870
00:45:30,266 --> 00:45:34,033
tilt that pelvis forward, 
push on the thighs,

871
00:45:34,033 --> 00:45:36,466
and let's hold it for one,

872
00:45:36,466 --> 00:45:46,133
two, three, four, five, 
six, seven, eight, release.

873
00:45:47,133 --> 00:45:49,500
Big inhale through your nose.

874
00:45:49,500 --> 00:45:54,366
Exhale for two, 
two, three, four,

875
00:45:54,366 --> 00:45:59,200
five, six, seven, eight, relax.

876
00:45:59,200 --> 00:46:01,100
Try not to push with your legs.

877
00:46:01,100 --> 00:46:03,733
Think about tilting that pelvis.

878
00:46:03,733 --> 00:46:05,633
Again for three.

879
00:46:05,633 --> 00:46:13,900
Two, three, four, five, 
six, seven, eight, relax.

880
00:46:13,900 --> 00:46:16,800
[inhales] 
Big breath in.

881
00:46:16,800 --> 00:46:20,400
Exhale for four.

882
00:46:20,400 --> 00:46:29,800
Two, three, four, five, 
six, seven, eight, relax.

883
00:46:29,800 --> 00:46:33,600
And again for five, 
push on those thighs,

884
00:46:33,600 --> 00:46:35,233
think about that small of back

885
00:46:35,233 --> 00:46:37,333
scrunching up 
against the ground.

886
00:46:39,400 --> 00:46:42,633
Hold it tight and relax.

887
00:46:43,633 --> 00:46:44,900
Halfway done.

888
00:46:44,900 --> 00:46:48,266
Tilt that pelvis in, 
hold it for six.

889
00:46:48,266 --> 00:46:52,066
Two, try not to push on your 
feet at all, using your pelvic

890
00:46:52,066 --> 00:46:57,400
and your abs to do all the 
muscle work, and relax.

891
00:46:58,566 --> 00:47:01,233
Again for seven, 
in through your nose.

892
00:47:01,233 --> 00:47:07,433
Out for one, two, 
three, four, five, six,

893
00:47:07,433 --> 00:47:10,200
seven, eight, relax.

894
00:47:11,966 --> 00:47:15,133
In through your nose and out.

895
00:47:15,133 --> 00:47:25,733
For eight, two, three, four, 
five, six, seven, eight, relax.

896
00:47:25,733 --> 00:47:29,466
And engage those ab muscles 
again for nine.

897
00:47:29,466 --> 00:47:38,600
Two, three, four, five, 
six, seven, eight, relax.

898
00:47:38,600 --> 00:47:41,033
And again for ten; 
hold it tight.

899
00:47:42,333 --> 00:47:43,733
We wanna make sure 
that we're keeping

900
00:47:43,733 --> 00:47:45,633
all our urine inside of us.

901
00:47:45,633 --> 00:47:50,333
Hold it tight for one, 
two, three, four,

902
00:47:50,333 --> 00:47:54,733
five, six, seven, and eight.

903
00:47:54,733 --> 00:47:55,900
Relax.

904
00:47:56,966 --> 00:47:59,133
Nice effort.

905
00:48:00,233 --> 00:48:02,500
Okay, we are now 
gonna transition,

906
00:48:03,566 --> 00:48:07,366
quick transition 
to doing a side leg raise.

907
00:48:07,366 --> 00:48:10,533
So we are gonna start 
with our left leg up.

908
00:48:10,533 --> 00:48:14,066
If you wanna strap on your 
ankle weights, both legs.

909
00:48:14,066 --> 00:48:16,133
If you only have 
one ankle weight,

910
00:48:16,133 --> 00:48:19,966
you can put it on your left leg.

911
00:48:19,966 --> 00:48:22,166
Phin Ter, again, is showing us 
some modifications

912
00:48:22,166 --> 00:48:24,100
if you're unable 
to get to the floor.

913
00:48:25,466 --> 00:48:27,366
We're gonna be standing up 
and doing this exercise

914
00:48:27,366 --> 00:48:29,800
the same as we would be 
doing it on the ground.

915
00:48:31,966 --> 00:48:35,133
So this exercise 
builds up that muscle

916
00:48:35,133 --> 00:48:37,066
and also the bone density 
of your hip

917
00:48:37,066 --> 00:48:39,533
because we know, 
especially as we age,

918
00:48:39,533 --> 00:48:41,333
we do not wanna break our hips.

919
00:48:41,333 --> 00:48:43,500
And if we do break our hip,

920
00:48:43,500 --> 00:48:45,933
we wanna be able 
to recover quickly.

921
00:48:45,933 --> 00:48:48,566
And if we fall, 
we wanna make sure

922
00:48:48,566 --> 00:48:51,800
that it's minimal damage 
to our hip joint

923
00:48:51,800 --> 00:48:53,500
because we know 
it can be a hard,

924
00:48:53,500 --> 00:48:56,466
long recovery 
if you hurt your hips.

925
00:48:57,766 --> 00:49:02,566
So let's strengthen 
that muscle on our hip.

926
00:49:02,566 --> 00:49:03,966
You're gonna be 
on your right side.

927
00:49:03,966 --> 00:49:05,966
Your left leg is gonna be up.

928
00:49:12,500 --> 00:49:14,200
Body's gonna be 
in a straight line.

929
00:49:14,200 --> 00:49:16,200
If you're standing, you're 
gonna be behind your chair

930
00:49:16,200 --> 00:49:17,433
with your leg coming up.

931
00:49:17,433 --> 00:49:19,766
Your body's nice, 
your hips are stacked up,

932
00:49:19,766 --> 00:49:21,000
your foot is flat.

933
00:49:21,000 --> 00:49:23,366
We're gonna go up for four, 
down for four.

934
00:49:23,366 --> 00:49:26,566
We're gonna try not to hit 
the ground on the way down.

935
00:49:26,566 --> 00:49:28,833
If you want your body, 
your head up,

936
00:49:28,833 --> 00:49:30,100
you can have it elevated.

937
00:49:30,100 --> 00:49:31,833
Otherwise, you can be 
laying on your bicep,

938
00:49:31,833 --> 00:49:34,700
whatever's comfortable 
for your spine alignment.

939
00:49:34,700 --> 00:49:39,400
All right, flat feet, 
and let's work those hips.

940
00:49:39,400 --> 00:49:42,766
Up, two, three, four.

941
00:49:42,766 --> 00:49:46,433
We're going up 
about 18, 20 inches.

942
00:49:46,433 --> 00:49:49,233
Feet are flat, 
toes are not pointed.

943
00:49:49,233 --> 00:49:51,000
Back down.

944
00:49:51,000 --> 00:49:54,800
Two, three, and four.

945
00:49:54,800 --> 00:49:56,700
Nice, up for two.

946
00:49:56,700 --> 00:50:00,333
Two, three, four.

947
00:50:00,333 --> 00:50:04,233
Down, two, three, four.

948
00:50:04,233 --> 00:50:06,333
You can tap that toe 
to the ground.

949
00:50:06,333 --> 00:50:09,166
You don't have to rest it; 
lead with your heel.

950
00:50:09,166 --> 00:50:13,133
Back up for three, 
two, three, four.

951
00:50:13,133 --> 00:50:16,700
If you're standing, making sure 
you're nice and tall,

952
00:50:16,700 --> 00:50:18,433
not tilting over.

953
00:50:18,433 --> 00:50:20,233
Nice and slow down.

954
00:50:22,266 --> 00:50:27,266
And back up for four, 
two, three, four.

955
00:50:27,266 --> 00:50:30,533
Flat feet and down.

956
00:50:30,533 --> 00:50:33,900
Two, three, four.

957
00:50:33,900 --> 00:50:39,233
Up for five, two, 
three, four; nice job.

958
00:50:39,233 --> 00:50:43,366
Down, two, three, four.

959
00:50:43,366 --> 00:50:48,266
Up for six, two, three, four.

960
00:50:48,266 --> 00:50:53,066
Down, two, three, four.

961
00:50:53,066 --> 00:50:57,733
Up for seven, two, three, four.

962
00:50:57,733 --> 00:51:02,633
Down, two, three, four.

963
00:51:02,633 --> 00:51:07,700
Up for eight, two, three, four.

964
00:51:07,700 --> 00:51:12,466
Down, two, three, four.

965
00:51:12,466 --> 00:51:16,200
Up for nine; you should 
feel it in your hip,

966
00:51:16,200 --> 00:51:18,266
right around that joint.

967
00:51:18,266 --> 00:51:22,833
Down, two, three, four.

968
00:51:22,833 --> 00:51:27,433
Last one; up, two, three, four.

969
00:51:27,433 --> 00:51:28,933
Hold it there.

970
00:51:28,933 --> 00:51:33,900
Down, two, three, and four.

971
00:51:33,900 --> 00:51:35,666
Nice.

972
00:51:35,666 --> 00:51:37,666
As you rest that hip,

973
00:51:39,100 --> 00:51:41,633
we wanna make sure 
on all the exercises

974
00:51:41,633 --> 00:51:43,533
after we get done 
with nine and ten,

975
00:51:43,533 --> 00:51:44,966
we feel like we need to rest

976
00:51:44,966 --> 00:51:47,200
'cause then we know 
we maxed out our effort,

977
00:51:47,200 --> 00:51:48,800
and that's when you get 
the most benefit.

978
00:51:48,800 --> 00:51:50,633
So we know, as humans, 
we wanna be efficient.

979
00:51:50,633 --> 00:51:54,733
So if you're working your 
hardest at nine and ten,

980
00:51:54,733 --> 00:51:56,733
and you have to rest, 
then you know you're doing

981
00:51:56,733 --> 00:51:58,133
your maximum effort 
and you're gonna get

982
00:51:58,133 --> 00:51:59,466
the most health benefits.

983
00:51:59,466 --> 00:52:01,733
You can do the same amount 
of weights your whole life,

984
00:52:01,733 --> 00:52:03,500
that's fine, 
to maintain what you have,

985
00:52:03,500 --> 00:52:05,433
but if you wanna get 
those health benefits,

986
00:52:05,433 --> 00:52:08,333
you gotta increase your weights 
every couple weeks,

987
00:52:08,333 --> 00:52:10,633
or as soon as your body 
allows you to.

988
00:52:10,633 --> 00:52:13,166
When you do increase, you 
wanna increase about by two,

989
00:52:13,166 --> 00:52:15,866
you know, one to three-pound 
increments.

990
00:52:15,866 --> 00:52:18,500
We usually wanna be 
on an intensity about four,

991
00:52:18,500 --> 00:52:19,900
on a scale of one to five.

992
00:52:19,900 --> 00:52:22,666
So one would be, 
like, a green bean,

993
00:52:22,666 --> 00:52:25,700
and five would be 
a big box of steaks.

994
00:52:25,700 --> 00:52:27,100
We wanna be at a four.

995
00:52:27,100 --> 00:52:29,233
So maybe like 
a watermelon effort.

996
00:52:30,233 --> 00:52:33,866
And whatever size watermelon 
it is depends on your body.

997
00:52:33,866 --> 00:52:35,633
Second set.

998
00:52:35,633 --> 00:52:37,500
So body's in a straight line,

999
00:52:38,833 --> 00:52:42,833
hips are stacked together, 
feet are flat,

1000
00:52:42,833 --> 00:52:44,966
and we are gonna go up.

1001
00:52:44,966 --> 00:52:48,533
Two, three, four.

1002
00:52:48,533 --> 00:52:53,033
Down, two, three, four.

1003
00:52:53,033 --> 00:52:57,766
Up for two, two, three, four.

1004
00:52:57,766 --> 00:53:02,266
Down, two, three, four.

1005
00:53:02,266 --> 00:53:06,666
Up for three, two, three, four.

1006
00:53:06,666 --> 00:53:07,833
Nice, Liliana.

1007
00:53:07,833 --> 00:53:11,933
Down, two, three, four.

1008
00:53:11,933 --> 00:53:14,333
Up for four.

1009
00:53:14,333 --> 00:53:16,533
Nice job, Dani.

1010
00:53:16,533 --> 00:53:20,733
Down, two, three, four.

1011
00:53:20,733 --> 00:53:22,200
Nice, Phin Ter.

1012
00:53:22,200 --> 00:53:27,966
Up for five, two, three, four.

1013
00:53:27,966 --> 00:53:32,200
Down, two, three, four.

1014
00:53:32,200 --> 00:53:33,366
Good, Bridget.

1015
00:53:33,366 --> 00:53:38,033
Up for six, two, three, four.

1016
00:53:38,033 --> 00:53:41,866
Down, two, three, four.

1017
00:53:41,866 --> 00:53:43,033
Nice, Penny.

1018
00:53:43,033 --> 00:53:48,866
Up for seven, two, three, 
four; hold it up there.

1019
00:53:48,866 --> 00:53:52,433
Down, two, three, four.

1020
00:53:52,433 --> 00:53:53,633
Nice, Cristy.

1021
00:53:53,633 --> 00:53:58,700
Up for eight, two, three, four.

1022
00:53:58,700 --> 00:54:02,833
Down, two, three, four.

1023
00:54:02,833 --> 00:54:05,433
You should feel it 
in those hips, right?

1024
00:54:05,433 --> 00:54:08,533
Yes, especially the one 
you have the weight on.

1025
00:54:08,533 --> 00:54:13,000
Up, two, three, four.

1026
00:54:13,000 --> 00:54:17,433
Down, two, three, four.

1027
00:54:17,433 --> 00:54:20,133
Last one, up for ten, 
hold it up there.

1028
00:54:20,133 --> 00:54:23,400
You've got this, 
flat feet, and down.

1029
00:54:23,400 --> 00:54:27,300
Nice and slow.

1030
00:54:27,300 --> 00:54:28,466
Great.

1031
00:54:28,466 --> 00:54:31,033
Yes, feel like you need a break?

1032
00:54:31,033 --> 00:54:32,200
That's good.

1033
00:54:32,200 --> 00:54:34,433
That means you're at the 
right amount of weight.

1034
00:54:34,433 --> 00:54:37,500
So flipping on 
to the other side.

1035
00:54:37,500 --> 00:54:39,800
So if you just 
did your left leg,

1036
00:54:39,800 --> 00:54:42,666
we are gonna have 
our right leg on top.

1037
00:54:43,900 --> 00:54:45,333
If you need 
to increase your weights

1038
00:54:45,333 --> 00:54:48,066
or decrease your weights, 
go ahead and do so.

1039
00:54:52,300 --> 00:54:54,733
Again, bodies 
are in a very straight line,

1040
00:54:54,733 --> 00:54:57,600
hips are stacked up, 
feet are flat,

1041
00:54:58,733 --> 00:55:01,133
head and neck 
are in a neutral position.

1042
00:55:01,133 --> 00:55:06,200
And up, two, three, four.

1043
00:55:06,200 --> 00:55:08,600
If you're standing, you're 
gonna feel this in both hips

1044
00:55:08,600 --> 00:55:11,433
because both hips are doing 
a lot of the effort.

1045
00:55:11,433 --> 00:55:13,633
If you're on the ground,

1046
00:55:13,633 --> 00:55:15,633
you're gonna feel more 
the effort on the hip

1047
00:55:15,633 --> 00:55:16,800
that you're raising.

1048
00:55:16,800 --> 00:55:21,466
Up for two, two, three, 
four; hold it up there.

1049
00:55:21,466 --> 00:55:22,633
Flat feet.

1050
00:55:22,633 --> 00:55:23,800
When it gets hard,

1051
00:55:23,800 --> 00:55:25,500
sometimes you wanna 
point those toes down.

1052
00:55:25,500 --> 00:55:27,966
Nice and slow.

1053
00:55:27,966 --> 00:55:33,366
Up for three, two, three, four.

1054
00:55:33,366 --> 00:55:37,266
Down, two, three, four.

1055
00:55:37,266 --> 00:55:38,733
Keep breathing.

1056
00:55:38,733 --> 00:55:44,066
Up for four, two, three, four.

1057
00:55:44,066 --> 00:55:49,400
Down nice and slow, 
two, three, four.

1058
00:55:49,400 --> 00:55:54,300
Up for five, two, three, four.

1059
00:55:54,300 --> 00:55:59,033
Down, two, three, four.

1060
00:55:59,033 --> 00:56:03,233
Up for six, two, three, four.

1061
00:56:04,233 --> 00:56:08,633
Down, two, three, four.

1062
00:56:08,633 --> 00:56:10,600
Up for seven.

1063
00:56:10,600 --> 00:56:13,533
Starting to feel it; 
keep breathing.

1064
00:56:13,533 --> 00:56:14,833
Don't hold your breath.

1065
00:56:14,833 --> 00:56:19,900
Down, two, three, four.

1066
00:56:19,900 --> 00:56:23,766
Up for eight, two, three, four.

1067
00:56:23,766 --> 00:56:28,733
Flat feet; down, 
two, three, four.

1068
00:56:29,733 --> 00:56:34,433
Up for nine, two, three, four.

1069
00:56:34,433 --> 00:56:37,766
Down, two, three, four.

1070
00:56:37,766 --> 00:56:40,466
This one, you should barely 
be able to push it up.

1071
00:56:40,466 --> 00:56:44,700
Up, two, three, four; hold it.

1072
00:56:44,700 --> 00:56:48,366
Down, two, three, four.

1073
00:56:48,366 --> 00:56:50,566
Nice job.

1074
00:56:50,566 --> 00:56:54,133
Should feel it 
right in that hip area.

1075
00:56:55,866 --> 00:56:58,933
Okay, so if you are able 
to do that one

1076
00:56:58,933 --> 00:57:03,833
to 11, 12, 13, 14, 
15, even to 12,

1077
00:57:03,833 --> 00:57:06,033
then, you know, you're 
ready for extra weight.

1078
00:57:06,033 --> 00:57:08,733
So with these ankle weights, 
they're adjustable.

1079
00:57:08,733 --> 00:57:10,800
You can add one little pound 
of sand in there,

1080
00:57:10,800 --> 00:57:12,933
or an extra half-pound.

1081
00:57:12,933 --> 00:57:15,000
If you couldn't do it 
in good form

1082
00:57:15,000 --> 00:57:17,200
and your leg was kind of 
flailing all over the place,

1083
00:57:17,200 --> 00:57:19,000
then maybe you need 
to go down in weights.

1084
00:57:19,000 --> 00:57:20,166
Usually, that's not the case.

1085
00:57:20,166 --> 00:57:22,166
Most time, people just 
need encouragement

1086
00:57:22,166 --> 00:57:24,633
to go up in weights so they 
can get those health benefits.

1087
00:57:24,633 --> 00:57:25,800
So.

1088
00:57:26,800 --> 00:57:29,466
Are you ready 
for the second set?

1089
00:57:31,766 --> 00:57:35,300
Okay, side leg raise.

1090
00:57:35,300 --> 00:57:38,200
Foot is flat, 
body's in a straight line,

1091
00:57:38,200 --> 00:57:43,200
knees are together, 
and we are going up.

1092
00:57:43,200 --> 00:57:47,166
Two, three, four, 
at a good height.

1093
00:57:47,166 --> 00:57:51,733
Down, two, three, four.

1094
00:57:51,733 --> 00:57:56,366
Up for two, two, three, four.

1095
00:57:56,366 --> 00:58:00,566
Down, two, three, four.

1096
00:58:00,566 --> 00:58:05,566
Up for three, two, 
three, four.

1097
00:58:05,566 --> 00:58:10,033
Down, two, three, four.

1098
00:58:10,033 --> 00:58:14,800
Up for four, two, three, four.

1099
00:58:14,800 --> 00:58:19,266
Down, two, three, four.

1100
00:58:19,266 --> 00:58:23,433
Up for five, two, three, four.

1101
00:58:23,433 --> 00:58:28,500
Flat feet, down, 
two, three, four.

1102
00:58:29,500 --> 00:58:33,700
Up for six, two, three, four.

1103
00:58:33,700 --> 00:58:38,100
Down, two, three, four.

1104
00:58:38,100 --> 00:58:41,866
Up for seven, two, three, four.

1105
00:58:41,866 --> 00:58:43,766
Lead with your heel.

1106
00:58:43,766 --> 00:58:47,166
Down, two, three, four.

1107
00:58:47,166 --> 00:58:49,066
Think about pointing that toe 
towards the ground

1108
00:58:49,066 --> 00:58:50,766
for this one; up for eight.

1109
00:58:50,766 --> 00:58:53,700
Two, three, four.

1110
00:58:53,700 --> 00:58:58,000
Down, two, three, four.

1111
00:58:58,000 --> 00:58:59,166
Up for nine.

1112
00:58:59,166 --> 00:59:00,633
You should feel it in that hip.

1113
00:59:01,900 --> 00:59:03,366
Hold it on top.

1114
00:59:03,366 --> 00:59:07,700
Down, two, three, four.

1115
00:59:07,700 --> 00:59:09,133
Up for ten.

1116
00:59:09,133 --> 00:59:12,300
Two, three, four.

1117
00:59:12,300 --> 00:59:16,300
Down, two, three, four.

1118
00:59:17,400 --> 00:59:19,600
Nice job.

1119
00:59:20,900 --> 00:59:24,033
Okay, the next one is going 
to be our chest press.

1120
00:59:24,033 --> 00:59:28,366
So we're gonna be strengthening 
that upper front of your body.

1121
00:59:28,366 --> 00:59:31,266
We can take off 
our ankle weights.

1122
00:59:32,700 --> 00:59:34,966
The modification 
of the chest press,

1123
00:59:34,966 --> 00:59:37,866
Phin Ter is going to be 
doing it against the wall.

1124
00:59:40,966 --> 00:59:43,800
The rest of you are gonna 
grab your heaviest weights

1125
00:59:43,800 --> 00:59:48,566
'cause this is a very big muscle 
and strong muscle in your body.

1126
00:59:49,633 --> 00:59:52,233
You're gonna be 
laying on your back.

1127
00:59:56,433 --> 00:59:58,100
And as we get ready,

1128
01:00:01,433 --> 01:00:03,633
we're gonna be 
in goal post position.

1129
01:00:03,633 --> 01:00:07,166
This muscle is for pushing, 
pulling.

1130
01:00:08,166 --> 01:00:09,566
Eventually, if you feel

1131
01:00:09,566 --> 01:00:12,766
like these weights aren't good 
enough, you can do pushups.

1132
01:00:12,766 --> 01:00:16,500
We are gonna go up for four, 
down for four.

1133
01:00:16,500 --> 01:00:19,766
We're gonna keep it at a 
90-degree angle with our arms,

1134
01:00:19,766 --> 01:00:22,100
go straight, and then 
back to a 90-degree angle.

1135
01:00:23,100 --> 01:00:25,666
Weights should be 
across your chest,

1136
01:00:25,666 --> 01:00:26,866
and let's go.

1137
01:00:26,866 --> 01:00:31,666
Up, two, three, 
four, hold it on top.

1138
01:00:32,666 --> 01:00:34,933
And down, nice and slow.

1139
01:00:34,933 --> 01:00:37,266
Two, three, four.

1140
01:00:37,266 --> 01:00:40,433
I want you to hover your arms, 
but not rest them.

1141
01:00:40,433 --> 01:00:44,966
Up for two, two, three, four.

1142
01:00:44,966 --> 01:00:49,766
Down, two, three, four.

1143
01:00:49,766 --> 01:00:54,833
Up for three, two, three, four.

1144
01:00:54,833 --> 01:01:00,100
Down, two, three, four.

1145
01:01:00,100 --> 01:01:05,466
Up for four, two, three, four.

1146
01:01:05,466 --> 01:01:10,300
Down, two, three, four.

1147
01:01:10,300 --> 01:01:15,366
Up for five, two, three, four.

1148
01:01:15,366 --> 01:01:20,233
Down, two, three, four.

1149
01:01:20,233 --> 01:01:21,400
Up for six.

1150
01:01:23,433 --> 01:01:24,833
Hold it on top.

1151
01:01:25,866 --> 01:01:29,833
Down, two, three, four.

1152
01:01:29,833 --> 01:01:31,133
Loose grip on your weights.

1153
01:01:31,133 --> 01:01:34,866
Use that chest to push 
the weights up.

1154
01:01:36,766 --> 01:01:41,666
Down, two, three, and four.

1155
01:01:41,666 --> 01:01:43,866
Nice, up for seven.

1156
01:01:43,866 --> 01:01:47,700
Two, three, four.

1157
01:01:47,700 --> 01:01:52,566
Down, two, three, four.

1158
01:01:52,566 --> 01:01:57,466
Up for eight, two, three, four.

1159
01:01:57,466 --> 01:02:01,600
Down, two, three, four.

1160
01:02:01,600 --> 01:02:03,466
Keep that core tight.

1161
01:02:03,466 --> 01:02:08,433
Up for nine, two, three, four.

1162
01:02:08,433 --> 01:02:12,900
Down, two, three, four.

1163
01:02:12,900 --> 01:02:15,300
Last one, up for ten.

1164
01:02:15,300 --> 01:02:18,566
Two, three, four.

1165
01:02:18,566 --> 01:02:23,633
Down, two, three, and four.

1166
01:02:23,633 --> 01:02:28,533
Nice, rest that chest muscle.

1167
01:02:28,533 --> 01:02:32,166
So that one felt easier 
than the hips, right?

1168
01:02:32,166 --> 01:02:33,366
Which usually means

1169
01:02:33,366 --> 01:02:35,233
that we can use 
a little bit more weight,

1170
01:02:35,233 --> 01:02:38,033
and if you've been using the 
same weight for a couple weeks,

1171
01:02:38,033 --> 01:02:40,333
try to use the next weight up.

1172
01:02:40,333 --> 01:02:43,033
So if you're on fives, 
go up to sevens or eights.

1173
01:02:43,033 --> 01:02:44,866
Go up to tens 
and see how that feels.

1174
01:02:44,866 --> 01:02:47,066
See if you can do 
ten of 'em in a row,

1175
01:02:47,066 --> 01:02:48,466
and if you can, 
then you're ready

1176
01:02:48,466 --> 01:02:49,833
for that amount of weight.

1177
01:02:49,833 --> 01:02:52,133
We wanna make sure that we 
keep getting stronger, right?

1178
01:02:52,133 --> 01:02:53,300
This is progressive.

1179
01:02:53,300 --> 01:02:54,700
If we want the health benefits,

1180
01:02:54,700 --> 01:02:57,366
we wanna make sure that we 
keep lifting heavier weights.

1181
01:02:57,366 --> 01:02:58,866
And when you're plateaued out,

1182
01:02:58,866 --> 01:03:01,133
and you're like, "I'm at the 
heaviest weights possible,

1183
01:03:01,133 --> 01:03:04,400
I'm at 15s or 20s 
for all the exercises,"

1184
01:03:04,400 --> 01:03:07,633
then maybe it's time to switch 
some of the exercises up.

1185
01:03:07,633 --> 01:03:08,866
All right.

1186
01:03:08,866 --> 01:03:12,300
We are gonna do second set 
of chest press.

1187
01:03:12,300 --> 01:03:15,866
Again, you're on your back, 
goal post position.

1188
01:03:18,433 --> 01:03:20,800
Think about using 
that chest muscle

1189
01:03:20,800 --> 01:03:23,433
to push the weights up.

1190
01:03:23,433 --> 01:03:28,300
Up, two, three, four; 
nice and slow.

1191
01:03:29,300 --> 01:03:32,533
And try not to rest 
your elbows on the down.

1192
01:03:32,533 --> 01:03:34,166
Hover right over the ground.

1193
01:03:34,166 --> 01:03:35,800
You're pushing up 
right over your chest.

1194
01:03:35,800 --> 01:03:36,966
Up for two.

1195
01:03:36,966 --> 01:03:40,300
Two, three, four.

1196
01:03:40,300 --> 01:03:44,800
Down, two, three, four.

1197
01:03:44,800 --> 01:03:49,433
Up for three, two, three, four.

1198
01:03:49,433 --> 01:03:53,733
Down, two, three, four.

1199
01:03:53,733 --> 01:03:58,633
Up for four, two, three, four.

1200
01:03:58,633 --> 01:04:03,466
Down, two, three, four.

1201
01:04:03,466 --> 01:04:08,433
Up for five, two, three, four.

1202
01:04:08,433 --> 01:04:10,466
Nice and slow down.

1203
01:04:11,533 --> 01:04:13,166
Focus on that chest muscle.

1204
01:04:13,166 --> 01:04:15,466
As we focus on the muscle 
that we're using,

1205
01:04:15,466 --> 01:04:17,900
we're connecting your brain 
to that muscle,

1206
01:04:17,900 --> 01:04:20,166
and we can use it 
more efficiently.

1207
01:04:21,166 --> 01:04:24,400
Down, nice and slow.

1208
01:04:25,800 --> 01:04:30,866
Up for seven, two, three, four.

1209
01:04:30,866 --> 01:04:35,533
Down, two, three, four.

1210
01:04:35,533 --> 01:04:39,766
Eight, two, three, four.

1211
01:04:39,766 --> 01:04:44,033
Down, two, three, four.

1212
01:04:44,033 --> 01:04:48,333
Nine, two, three, four.

1213
01:04:49,333 --> 01:04:53,033
Down, two, three, four.

1214
01:04:53,033 --> 01:04:55,000
Nice effort, up for ten.

1215
01:04:55,000 --> 01:04:57,733
Two, three, four.

1216
01:04:57,733 --> 01:04:59,066
Nice and slow down.

1217
01:04:59,066 --> 01:05:03,533
Down, two, three, and four.

1218
01:05:04,533 --> 01:05:06,333
Nice.

1219
01:05:06,333 --> 01:05:07,500
Okay.

1220
01:05:07,500 --> 01:05:10,000
As you sit up slowly,

1221
01:05:11,000 --> 01:05:12,966
we are going to transition

1222
01:05:12,966 --> 01:05:14,766
and do a couple 
balance exercises.

1223
01:05:14,766 --> 01:05:17,733
So we're gonna tuck our weights, 
roll up our mats,

1224
01:05:17,733 --> 01:05:19,566
put 'em up under our chair.

1225
01:05:32,733 --> 01:05:33,933
The first exercise that--

1226
01:05:33,933 --> 01:05:35,566
Or the first balance exercise

1227
01:05:35,566 --> 01:05:38,266
that we are gonna do 
is the one-legged stork.

1228
01:05:39,333 --> 01:05:42,033
You might have seen 
people do this.

1229
01:05:45,433 --> 01:05:49,266
We are going to hold it 
for 30 seconds on each leg.

1230
01:05:49,266 --> 01:05:51,066
Our goal is to be able 
to do this

1231
01:05:51,066 --> 01:05:52,466
for two minutes on each leg,

1232
01:05:52,466 --> 01:05:54,066
but if you wanna 
start at five seconds,

1233
01:05:54,066 --> 01:05:56,066
you can start at five seconds; 
do what you can.

1234
01:05:56,066 --> 01:05:58,166
If you tip over, 
just realign yourself,

1235
01:05:58,166 --> 01:06:00,000
and start over again.

1236
01:06:00,000 --> 01:06:04,033
So we are gonna, easiest option 
is just to use your chair

1237
01:06:04,033 --> 01:06:05,900
for balance if you need to,

1238
01:06:05,900 --> 01:06:08,733
and just lift one foot 
slightly up,

1239
01:06:08,733 --> 01:06:10,766
if that's where you feel 
like your comfort is today.

1240
01:06:10,766 --> 01:06:13,200
Balance can change day to day; 
that's fine.

1241
01:06:13,200 --> 01:06:14,800
If you're feeling real 
comfortable about that,

1242
01:06:14,800 --> 01:06:17,000
you can put your leg 
high up as you can.

1243
01:06:17,000 --> 01:06:18,400
Try not to push on that knee.

1244
01:06:18,400 --> 01:06:21,066
So we're gonna hold it 
for 30 seconds.

1245
01:06:21,066 --> 01:06:23,033
When you feel nice 
and comfortable,

1246
01:06:24,600 --> 01:06:28,533
try to find a point of focus 
and concentration,

1247
01:06:28,533 --> 01:06:30,933
not on somebody 
that's tipping over,

1248
01:06:30,933 --> 01:06:32,466
and let's go.

1249
01:06:56,833 --> 01:07:01,400
Four, three, two, and one.

1250
01:07:01,400 --> 01:07:02,933
Nice.

1251
01:07:02,933 --> 01:07:05,300
All right, we're gonna 
switch to the other leg.

1252
01:07:05,300 --> 01:07:08,033
So, other leg up.

1253
01:07:09,166 --> 01:07:11,800
Again, you can do it 
like a bicycle,

1254
01:07:11,800 --> 01:07:13,400
but otherwise 
you can put your leg up

1255
01:07:13,400 --> 01:07:15,033
as much as you're comfortable.

1256
01:07:15,033 --> 01:07:16,866
Use your hands only as needed,

1257
01:07:16,866 --> 01:07:20,633
and let's hold it 
for 30 seconds, starting now.

1258
01:07:45,700 --> 01:07:51,100
Five, four, three, two, and one.

1259
01:07:51,100 --> 01:07:53,566
Nice job.

1260
01:07:53,566 --> 01:07:54,866
Okay.

1261
01:07:54,866 --> 01:07:57,200
The next balance exercise 
we're gonna do

1262
01:07:57,200 --> 01:07:58,366
is the tandem walk.

1263
01:07:58,366 --> 01:08:00,666
So if you step back 
a couple feet,

1264
01:08:00,666 --> 01:08:03,633
we're gonna be taking 
seven steps in,

1265
01:08:03,633 --> 01:08:06,000
turning around, 
and seven steps out.

1266
01:08:06,000 --> 01:08:08,433
If you're having a problem

1267
01:08:08,433 --> 01:08:10,700
and you need an extra step 
in there,

1268
01:08:10,700 --> 01:08:12,300
or you feel like 
your balance is off,

1269
01:08:12,300 --> 01:08:14,800
make sure that you're 
doing it up against a wall

1270
01:08:14,800 --> 01:08:18,233
or that you're doing it, you 
know, across a flat surface,

1271
01:08:18,233 --> 01:08:20,366
where you have something 
to catch your balance.

1272
01:08:20,366 --> 01:08:23,100
If not, this is, again, 
a different balance exercise.

1273
01:08:23,100 --> 01:08:26,666
We wanna keep our eyes up 
and we're going nice and slow.

1274
01:08:26,666 --> 01:08:28,666
If you go fast, 
it's actually easier.

1275
01:08:28,666 --> 01:08:30,933
Wanna spread those toes out 
in your shoes,

1276
01:08:30,933 --> 01:08:32,166
making sure that you're getting

1277
01:08:32,166 --> 01:08:35,133
all of the balance 
you can from your feet.

1278
01:08:35,133 --> 01:08:38,166
And you're gonna take 
seven steps forward.

1279
01:08:38,166 --> 01:08:40,033
Eyes up; you can go ahead.

1280
01:08:46,933 --> 01:08:51,066
When you get to seven, 
turn around slowly,

1281
01:08:51,066 --> 01:08:52,666
and you can do seven back.

1282
01:08:57,600 --> 01:08:59,633
Our goal is to be able 
to do this

1283
01:09:00,700 --> 01:09:03,166
20, 30, 40 steps in a row,

1284
01:09:03,166 --> 01:09:05,466
and something that you 
can practice at home.

1285
01:09:12,033 --> 01:09:14,333
All right, nice job.

1286
01:09:14,333 --> 01:09:16,666
We finished exercises, 
finished the balance.

1287
01:09:16,666 --> 01:09:18,100
Now we're gonna stretch.

1288
01:09:18,100 --> 01:09:21,066
So first thing we're gonna do 
is stretch out our hamstrings.

1289
01:09:21,066 --> 01:09:23,133
So this is the 
back of your legs.

1290
01:09:23,133 --> 01:09:25,266
If you wanna go 
in front of your chair,

1291
01:09:29,366 --> 01:09:33,700
and hands on your chair, you 
can put elbows on your chair.

1292
01:09:33,700 --> 01:09:36,500
If you feel like you need 
a better stretch, push back.

1293
01:09:36,500 --> 01:09:39,566
You can widen those legs out 
until you feel a nice,

1294
01:09:39,566 --> 01:09:43,400
really great stretch in that 
upper back of your leg.

1295
01:09:44,400 --> 01:09:45,733
We wanna hold that stretch.

1296
01:09:45,733 --> 01:09:47,933
We always want to stretch 
after we exercise,

1297
01:09:47,933 --> 01:09:51,166
not necessarily before; 
before, we wanna warm up.

1298
01:09:51,166 --> 01:09:55,600
After, we wanna stretch; 
helps with your flexibility

1299
01:09:55,600 --> 01:09:56,966
and with your balance.

1300
01:09:58,800 --> 01:10:00,066
We're gonna hold that.

1301
01:10:05,033 --> 01:10:06,933
Should feel good.

1302
01:10:06,933 --> 01:10:10,033
All right, relax those legs.

1303
01:10:11,766 --> 01:10:14,000
Next stretch is gonna be 
our quadriceps,

1304
01:10:14,000 --> 01:10:15,700
so if you want 
to grab your chair,

1305
01:10:15,700 --> 01:10:17,100
you can use your chair.

1306
01:10:19,300 --> 01:10:20,466
For this one,

1307
01:10:20,466 --> 01:10:22,066
Phin Ter is gonna show 
you a modification

1308
01:10:22,066 --> 01:10:23,466
that you can do in the chair

1309
01:10:23,466 --> 01:10:25,766
if you are unable 
to grab your leg,

1310
01:10:25,766 --> 01:10:27,366
or you don't feel like 
grabbing your leg,

1311
01:10:27,366 --> 01:10:29,466
you can grab your pants.

1312
01:10:29,466 --> 01:10:31,666
If you have a towel, 
you can roll up a towel.

1313
01:10:31,666 --> 01:10:32,966
Otherwise, you can 
grab your shoe.

1314
01:10:35,000 --> 01:10:37,366
Get your knees together.

1315
01:10:37,366 --> 01:10:39,266
And this effort 
you can really feel

1316
01:10:39,266 --> 01:10:43,500
if you push down 
with your kneecap.

1317
01:10:43,500 --> 01:10:45,166
Think about pushing it 
to the floor

1318
01:10:45,166 --> 01:10:47,400
and tilting your pelvis forward.

1319
01:10:47,400 --> 01:10:48,700
Again, we're gonna 
hold that stretch.

1320
01:10:48,700 --> 01:10:51,333
You should feel it 
in the front of your leg.

1321
01:10:51,333 --> 01:10:53,433
Should feel good 
after strength training.

1322
01:10:58,533 --> 01:11:00,566
For about 20 to 30 seconds.

1323
01:11:04,533 --> 01:11:07,133
Awesome, switch legs.

1324
01:11:17,666 --> 01:11:19,566
Try to keep those 
knees together.

1325
01:11:25,000 --> 01:11:26,166
When you're stretching,

1326
01:11:26,166 --> 01:11:27,966
you wanna get into the 
deepest stretch you can

1327
01:11:27,966 --> 01:11:29,133
without having pain.

1328
01:11:29,133 --> 01:11:32,300
So where it feels really tight 
and really good,

1329
01:11:32,300 --> 01:11:33,733
and that's where you hold it.

1330
01:11:38,266 --> 01:11:39,666
Remember to breathe.

1331
01:11:42,900 --> 01:11:44,066
Awesome.

1332
01:11:45,066 --> 01:11:46,466
All right, 
clasp your hands in front.

1333
01:11:46,466 --> 01:11:48,666
We're gonna stretch out 
that upper back.

1334
01:11:54,266 --> 01:11:57,433
You can drop your head 
to a shoulder.

1335
01:12:03,333 --> 01:12:05,800
Drop it to the other shoulder.

1336
01:12:09,433 --> 01:12:12,333
Stretch out that 
upper back, chin down.

1337
01:12:18,433 --> 01:12:20,333
Awesome; release it.

1338
01:12:22,133 --> 01:12:24,066
Think about pushing up 
against a wall.

1339
01:12:24,066 --> 01:12:25,733
We're gonna stretch out 
our chest,

1340
01:12:25,733 --> 01:12:28,266
or if you wanna clasp 
your hands, you can,

1341
01:12:28,266 --> 01:12:30,966
and push back.

1342
01:12:30,966 --> 01:12:32,500
Shoulders nice and straight.

1343
01:12:33,833 --> 01:12:35,633
In through your nose, 
out through your mouth.

1344
01:12:35,633 --> 01:12:36,800
Let's hold it.

1345
01:12:50,133 --> 01:12:51,533
Awesome.

1346
01:12:52,533 --> 01:12:53,700
All right.

1347
01:12:53,700 --> 01:12:57,100
Big breath in, [inhales] 
up to the sky.

1348
01:12:57,100 --> 01:13:01,066
Congratulate yourself 
for taking an hour

1349
01:13:02,066 --> 01:13:03,466
to strength train today

1350
01:13:03,466 --> 01:13:05,766
and make your body 
a little bit healthier.

1351
01:13:05,766 --> 01:13:08,133
You can also find this program 
in Spanish

1352
01:13:08,133 --> 01:13:12,333
and in Hmong on our website 
for StrongBodies.

1353
01:13:12,333 --> 01:13:15,000
And if you are looking 
for a StrongBodies program

1354
01:13:15,000 --> 01:13:16,266
in your community

1355
01:13:16,266 --> 01:13:18,333
that you wanna connect 
with people in-person,

1356
01:13:18,333 --> 01:13:20,566
our StrongBodies Wisconsin 
Extension website

1357
01:13:20,566 --> 01:13:22,900
has that information for you.

1358
01:13:22,900 --> 01:13:24,700
And if you just wanna 
do it from home,

1359
01:13:24,700 --> 01:13:25,866
the comfort of your home,

1360
01:13:25,866 --> 01:13:27,366
we have many virtual classes 
available.

1361
01:13:27,366 --> 01:13:29,833
So please find a class near you.

1362
01:13:29,833 --> 01:13:32,133
Otherwise, find another area 
to strength train

1363
01:13:32,133 --> 01:13:33,333
and take care of your body.

1364
01:13:33,333 --> 01:13:34,766
Thanks, all.

1365
01:13:34,766 --> 01:13:37,766
[participants applauding] 
[gentle music]