WEBVTT

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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.

06:22.333 --> 06:25.900 align:left position:25% line:89% size:65%
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.

06:53.133 --> 06:55.800 align:left position:20% line:83% size:70%
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.

08:13.866 --> 08:19.266 align:left position:25% line:71% size:65%
Up for two, nice job;
two, three, four.

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Down, two, three, four.

08:24.033 --> 08:25.433 align:left position:35% line:71% size:55%
Up for three.

08:25.433 --> 08:29.066 align:left position:30% line:71% size:60%
Two, three, four.

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Down, two, three, four.

08:33.366 --> 08:35.133 align:left position:35% line:89% size:55%
Up for four.

08:35.133 --> 08:38.433 align:left position:30% line:89% size:60%
Two, three, four.

08:38.433 --> 08:42.966 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

08:42.966 --> 08:45.300 align:left position:25% line:83% size:65%
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.

08:54.400 --> 08:56.933 align:left position:17.5% line:83% size:72.5%
Roll those shoulders back,
up for six.

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Down, two, three, four.

09:03.600 --> 09:05.300 align:left position:35% line:89% size:55%
Up for seven.

09:05.300 --> 09:07.766 align:left position:15% line:83% size:75%
Make sure there's loose grip
on your weights,

09:07.766 --> 09:09.533 align:left position:30% line:83% size:60%
that your wrists
are nice and straight,

09:09.533 --> 09:12.233 align:left position:17.5% line:83% size:72.5%
and you're not holding all
that weight on your wrists.

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Down, we're going up for eight.

09:15.866 --> 09:19.933 align:left position:30% line:89% size:60%
Two, three, four.

09:19.933 --> 09:24.600 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

09:24.600 --> 09:30.000 align:left position:12.5% line:83% size:77.5%
Up for nine, two, three, four;
straight wrist.

09:30.000 --> 09:34.633 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

09:34.633 --> 09:35.900 align:left position:22.5% line:89% size:67.5%
Great effort; one more.

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Up, two, three, four.

09:40.233 --> 09:44.633 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

09:44.633 --> 09:45.900 align:left position:40% line:89% size:50%
Nice job.

09:45.900 --> 09:48.700 align:left position:27.5% line:83% size:62.5%
You should feel it
right in those shoulder blades.

09:48.700 --> 09:52.466 align:left position:27.5% line:83% size:62.5%
Take a little rest,
shake out those legs.

09:53.900 --> 09:57.433 align:left position:20% line:83% size:70%
We know physical activity
is super important.

09:57.433 --> 10:01.966 align:left position:12.5% line:83% size:77.5%
We're supposed to be exercising
about 150 minutes a week,

10:01.966 --> 10:03.133 align:left position:25% line:89% size:65%
so most days a week,

10:03.133 --> 10:06.033 align:left position:17.5% line:83% size:72.5%
getting that cardiovascular
system running,

10:06.033 --> 10:08.366 align:left position:17.5% line:89% size:72.5%
walking, swimming, biking,

10:08.366 --> 10:11.800 align:left position:10% line:83% size:80%
just getting that heart rate up,
getting your breaths up.

10:11.800 --> 10:14.833 align:left position:17.5% line:83% size:72.5%
We also know that strength
training is really important,

10:14.833 --> 10:16.100 align:left position:25% line:89% size:65%
especially as we age.

10:16.100 --> 10:18.933 align:left position:30% line:83% size:60%
So recommendation
is two to three times a week,

10:18.933 --> 10:20.533 align:left position:20% line:89% size:70%
not on consecutive days.

10:20.533 --> 10:23.533 align:left position:17.5% line:83% size:72.5%
So if you're gonna do these
things, these exercises,

10:23.533 --> 10:25.633 align:left position:25% line:83% size:65%
and use weights that
are appropriate,

10:25.633 --> 10:28.800 align:left position:15% line:83% size:75%
take a day in-between break,
and then do it again.

10:28.800 --> 10:30.500 align:left position:45% line:89% size:45%
Okay.

10:30.500 --> 10:33.566 align:left position:12.5% line:89% size:77.5%
We are gonna do the second set.

10:35.166 --> 10:37.600 align:left position:17.5% line:89% size:72.5%
Hands up to your shoulders.

10:37.600 --> 10:39.233 align:left position:37.5% line:71% size:52.5%
Loose grip.

10:40.366 --> 10:42.500 align:left position:27.5% line:71% size:62.5%
And we're going up.

10:42.500 --> 10:46.433 align:left position:30% line:71% size:60%
Two, three, four.

10:46.433 --> 10:51.266 align:left position:22.5% line:71% size:67.5%
Down, two, three, four.

10:51.266 --> 10:52.766 align:left position:37.5% line:71% size:52.5%
Up for two.

10:52.766 --> 10:56.600 align:left position:30% line:71% size:60%
Two, three, four.

10:56.600 --> 11:01.733 align:left position:22.5% line:71% size:67.5%
Down, two, three, four.

11:01.733 --> 11:06.833 align:left position:12.5% line:89% size:77.5%
Up for three, two, three, four.

11:06.833 --> 11:08.166 align:left position:20% line:89% size:70%
Nice job, nice and slow.

11:08.166 --> 11:11.033 align:left position:12.5% line:83% size:77.5%
We wanna make sure down and up
are about equal,

11:11.033 --> 11:13.400 align:left position:25% line:83% size:65%
or even down is even
taking a little bit more

11:13.400 --> 11:16.233 align:left position:22.5% line:83% size:67.5%
'cause that's resisting
the pull of gravity

11:16.233 --> 11:18.800 align:left position:25% line:83% size:65%
and important for the
strength building.

11:18.800 --> 11:20.233 align:left position:27.5% line:89% size:62.5%
Down nice and slow.

11:22.233 --> 11:23.400 align:left position:25% line:89% size:65%
This exercise is good

11:23.400 --> 11:26.333 align:left position:20% line:83% size:70%
if you're trying to reach
and lift for things,

11:26.333 --> 11:30.033 align:left position:35% line:83% size:55%
keeping that
shoulder health good

11:30.033 --> 11:32.133 align:left position:15% line:89% size:75%
with a good range of motion.

11:32.133 --> 11:37.033 align:left position:25% line:89% size:65%
Up, two, three, four.

11:37.033 --> 11:40.766 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

11:40.766 --> 11:41.966 align:left position:17.5% line:89% size:72.5%
Loose grip on your weights.

11:41.966 --> 11:43.533 align:left position:20% line:89% size:70%
We're going up for seven.

11:43.533 --> 11:47.066 align:left position:30% line:89% size:60%
Two, three, four.

11:47.066 --> 11:50.900 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

11:50.900 --> 11:55.766 align:left position:12.5% line:89% size:77.5%
Up for eight, two, three, four.

11:55.766 --> 12:00.400 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

12:00.400 --> 12:04.533 align:left position:22.5% line:83% size:67.5%
Two left; up for nine,
nice and slow.

12:04.533 --> 12:06.633 align:left position:32.5% line:83% size:57.5%
These should be
pretty difficult to do.

12:06.633 --> 12:09.200 align:left position:20% line:83% size:70%
You should be able to not
hardly push that one up.

12:09.200 --> 12:10.800 align:left position:25% line:83% size:65%
Then you know you're
at the right weight.

12:10.800 --> 12:15.433 align:left position:15% line:89% size:75%
Up for ten, two, three, four.

12:15.433 --> 12:19.433 align:left position:17.5% line:89% size:72.5%
Down, two, three, and four.

12:19.433 --> 12:20.600 align:left position:45% line:89% size:45%
Good.

12:20.600 --> 12:21.766 align:left position:20% line:89% size:70%
Should have to feel like

12:21.766 --> 12:23.666 align:left position:20% line:83% size:70%
you need to rest that arm
after it.

12:23.666 --> 12:25.433 align:left position:22.5% line:83% size:67.5%
Okay, the next exercise
we're gonna do

12:25.433 --> 12:27.233 align:left position:10% line:89% size:80%
is the muscle in our upper back.

12:27.233 --> 12:29.466 align:left position:27.5% line:83% size:62.5%
So we're gonna take
our light weights,

12:29.466 --> 12:30.666 align:left position:17.5% line:89% size:72.5%
have a seat in your chair.

12:30.666 --> 12:32.466 align:left position:17.5% line:83% size:72.5%
You're gonna be at the edge
of your chair.

12:35.533 --> 12:38.466 align:left position:27.5% line:83% size:62.5%
This muscle is good
for pushing and pulling,

12:38.466 --> 12:42.033 align:left position:20% line:83% size:70%
kind of keeps our posture
nice and upright and tall.

12:43.033 --> 12:44.600 align:left position:10% line:71% size:80%
The exercise that we're gonna do

12:46.166 --> 12:48.400 align:left position:12.5% line:71% size:77.5%
is called the bent forward fly.

12:49.966 --> 12:52.066 align:left position:27.5% line:71% size:62.5%
So if you are able,

12:52.066 --> 12:54.433 align:left position:17.5% line:71% size:72.5%
we're gonna be bending over
at 80-degree angle.

12:54.433 --> 12:56.833 align:left position:17.5% line:71% size:72.5%
If you're feeling like your
back needs to be straight up,

12:56.833 --> 12:58.633 align:left position:12.5% line:71% size:77.5%
I want you sitting straight up
into the chair,

12:58.633 --> 13:01.833 align:left position:17.5% line:71% size:72.5%
and my colleague, Phin Ter,
is gonna do that for us.

13:01.833 --> 13:06.033 align:left position:17.5% line:71% size:72.5%
 
Otherwise, you're bent forward,
giving a little gravity.

13:06.033 --> 13:07.266 align:left position:12.5% line:89% size:77.5%
You're gonna have your weights

13:07.266 --> 13:09.266 align:left position:27.5% line:83% size:62.5%
in loose hands out
in front of you,

13:09.266 --> 13:11.166 align:left position:30% line:83% size:60%
and we are using
our shoulder blades

13:11.166 --> 13:14.833 align:left position:12.5% line:89% size:77.5%
to pull our elbows back, okay?

13:14.833 --> 13:16.966 align:left position:25% line:83% size:65%
Not using your arms,
using your elbows.

13:16.966 --> 13:22.033 align:left position:15% line:83% size:75%
So let's go, two sets of ten,
and relax those shoulders.

13:22.033 --> 13:23.666 align:left position:30% line:89% size:60%
We're going back.

13:23.666 --> 13:26.066 align:left position:30% line:89% size:60%
Two, three, four.

13:26.066 --> 13:28.800 align:left position:22.5% line:83% size:67.5%
Hold it; squeeze those
shoulder blades together.

13:28.800 --> 13:33.066 align:left position:17.5% line:89% size:72.5%
Forward, two, three, four.

13:33.066 --> 13:34.233 align:left position:45% line:89% size:45%
Nice.

13:34.233 --> 13:37.500 align:left position:22.5% line:89% size:67.5%
Two, two, three, four.

13:37.500 --> 13:39.100 align:left position:27.5% line:83% size:62.5%
Kind of like you're
having a tennis ball

13:39.100 --> 13:40.266 align:left position:15% line:89% size:75%
between your shoulder blades.

13:40.266 --> 13:42.966 align:left position:22.5% line:89% size:67.5%
Forward, nice and slow.

13:42.966 --> 13:48.033 align:left position:22.5% line:83% size:67.5%
The bend in your elbows
at the same angle.

13:49.966 --> 13:54.466 align:left position:17.5% line:89% size:72.5%
Forward, two, three, four.

13:54.466 --> 13:55.933 align:left position:32.5% line:89% size:57.5%
Back for four.

13:55.933 --> 13:59.433 align:left position:30% line:89% size:60%
Two, three, four.

13:59.433 --> 14:04.900 align:left position:17.5% line:83% size:72.5%
Forward, two, three, four;
relax those shoulders.

14:04.900 --> 14:06.400 align:left position:32.5% line:89% size:57.5%
Back for five.

14:06.400 --> 14:09.933 align:left position:30% line:89% size:60%
Two, three, four.

14:09.933 --> 14:14.566 align:left position:17.5% line:89% size:72.5%
Forward, two, three, four.

14:14.566 --> 14:16.500 align:left position:35% line:89% size:55%
Back for six.

14:16.500 --> 14:19.833 align:left position:30% line:89% size:60%
Two, three, four.

14:19.833 --> 14:24.333 align:left position:17.5% line:89% size:72.5%
Forward, two, three, four.

14:25.933 --> 14:27.733 align:left position:12.5% line:89% size:77.5%
Back for seven; nice and slow.

14:27.733 --> 14:29.433 align:left position:15% line:83% size:75%
Squeeze those shoulder blades
together.

14:29.433 --> 14:32.700 align:left position:17.5% line:83% size:72.5%
You're using those muscles
in your upper back.

14:32.700 --> 14:34.400 align:left position:32.5% line:89% size:57.5%
Slowly forward.

14:34.400 --> 14:39.733 align:left position:20% line:83% size:70%
Nice job; back for eight,
two, three, four.

14:39.733 --> 14:43.866 align:left position:17.5% line:89% size:72.5%
Forward, two, three, four.

14:43.866 --> 14:48.566 align:left position:10% line:89% size:80%
Back for nine, two, three, four.

14:48.566 --> 14:52.666 align:left position:17.5% line:89% size:72.5%
Forward, two, three, four.

14:53.666 --> 14:55.033 align:left position:22.5% line:89% size:67.5%
Last one, back for ten.

14:55.033 --> 14:58.766 align:left position:15% line:83% size:75%
Squeeze those shoulder blades
together, and forward.

14:58.766 --> 15:01.533 align:left position:30% line:89% size:60%
Two, three, four.

15:01.533 --> 15:03.033 align:left position:40% line:89% size:50%
Nice job.

15:03.033 --> 15:05.266 align:left position:12.5% line:89% size:77.5%
You can put those weights down.

15:06.400 --> 15:08.466 align:left position:35% line:83% size:55%
You can stay
in sitting position.

15:10.366 --> 15:13.433 align:left position:20% line:83% size:70%
Or you can stand if you'd
like, shake out those legs.

15:13.433 --> 15:15.133 align:left position:32.5% line:83% size:57.5%
We're gonna do
another set of those,

15:15.133 --> 15:17.300 align:left position:30% line:83% size:60%
so one thing that
we wanna remember is that

15:17.300 --> 15:20.233 align:left position:15% line:83% size:75%
as we get stronger, we don't
wanna lose the muscle we have.

15:20.233 --> 15:23.233 align:left position:22.5% line:83% size:67.5%
So as we age, sometimes
we tend to lose muscle,

15:23.233 --> 15:26.433 align:left position:12.5% line:83% size:77.5%
but we usually lose that muscle
because we stop exercising,

15:26.433 --> 15:28.766 align:left position:27.5% line:83% size:62.5%
or because of huge
hormonal shifts,

15:28.766 --> 15:30.200 align:left position:32.5% line:83% size:57.5%
or because of a
chronic condition,

15:30.200 --> 15:31.833 align:left position:22.5% line:83% size:67.5%
or something happening
within our body.

15:31.833 --> 15:34.366 align:left position:20% line:83% size:70%
So to keep what we have,
we wanna make sure

15:34.366 --> 15:36.300 align:left position:30% line:83% size:60%
that we're doing
these exercises,

15:36.300 --> 15:38.100 align:left position:15% line:89% size:75%
so we don't lose that muscle.

15:38.100 --> 15:41.400 align:left position:17.5% line:83% size:72.5%
So we're gonna start again
with the second set.

15:42.400 --> 15:44.133 align:left position:22.5% line:89% size:67.5%
Again, on nine and ten,

15:44.133 --> 15:47.633 align:left position:17.5% line:83% size:72.5%
you should feel the effort,
kind of at your max effort.

15:47.633 --> 15:50.600 align:left position:15% line:89% size:75%
Otherwise, we are doing this.

15:50.600 --> 15:52.000 align:left position:27.5% line:83% size:62.5%
I'm gonna go around
and make sure

15:52.000 --> 15:54.533 align:left position:20% line:83% size:70%
that our shoulder blades
are coming together.

15:54.533 --> 15:58.500 align:left position:22.5% line:83% size:67.5%
And Phin Ter is showing
the modification.

15:58.500 --> 16:01.300 align:left position:30% line:71% size:60%
Bent forward fly
for the second set.

16:01.300 --> 16:04.933 align:left position:12.5% line:71% size:77.5%
Back for one, two, three, four.

16:04.933 --> 16:07.166 align:left position:15% line:71% size:75%
Squeeze those shoulder blades
together.

16:07.166 --> 16:11.233 align:left position:17.5% line:71% size:72.5%
Forward, two, three, four.

16:11.233 --> 16:13.300 align:left position:30% line:71% size:60%
Nice, loose grip
on your weights.

16:13.300 --> 16:18.033 align:left position:12.5% line:71% size:77.5%
Back for two, two, three, four.

16:18.033 --> 16:22.300 align:left position:17.5% line:89% size:72.5%
Forward, two, three, four.

16:22.300 --> 16:28.466 align:left position:20% line:83% size:70%
Nice job, back for three;
two, three, four.

16:28.466 --> 16:32.766 align:left position:17.5% line:89% size:72.5%
Forward, two, three, four.

16:33.766 --> 16:35.500 align:left position:32.5% line:89% size:57.5%
Back for four.

16:36.500 --> 16:38.066 align:left position:30% line:89% size:60%
Nice job, Cristy.

16:38.066 --> 16:39.233 align:left position:40% line:89% size:50%
Forward.

16:39.233 --> 16:42.700 align:left position:30% line:89% size:60%
Two, three, four.

16:42.700 --> 16:43.866 align:left position:32.5% line:89% size:57.5%
Back for four.

16:47.033 --> 16:50.166 align:left position:15% line:83% size:75%
Squeeze those shoulder blades
together, and forward.

16:50.166 --> 16:52.900 align:left position:30% line:89% size:60%
Two, three, four.

16:52.900 --> 16:54.066 align:left position:30% line:89% size:60%
Nice job, Penny.

16:54.066 --> 16:55.766 align:left position:35% line:89% size:55%
Back for six.

16:55.766 --> 16:58.800 align:left position:30% line:89% size:60%
Two, three, four.

16:58.800 --> 17:03.033 align:left position:17.5% line:89% size:72.5%
Forward, two, three, four.

17:03.033 --> 17:04.833 align:left position:32.5% line:89% size:57.5%
Back for seven.

17:04.833 --> 17:07.166 align:left position:15% line:83% size:75%
Squeeze those shoulder blades
together.

17:07.166 --> 17:08.733 align:left position:32.5% line:89% size:57.5%
Hold it tight.

17:08.733 --> 17:13.100 align:left position:17.5% line:89% size:72.5%
Forward, two, three, four.

17:13.100 --> 17:18.066 align:left position:32.5% line:83% size:57.5%
Back for eight,
two, three, four.

17:18.066 --> 17:20.966 align:left position:25% line:89% size:65%
Forward, two, three.

17:20.966 --> 17:24.166 align:left position:17.5% line:83% size:72.5%
Loose shoulders, everyone,
loosen up those shoulders.

17:24.166 --> 17:27.633 align:left position:15% line:83% size:75%
Back for nine, squeeze those
shoulder blades together.

17:27.633 --> 17:31.233 align:left position:17.5% line:89% size:72.5%
Forward, two, three, four.

17:31.233 --> 17:32.400 align:left position:40% line:89% size:50%
Last one.

17:32.400 --> 17:33.566 align:left position:35% line:89% size:55%
Back for ten.

17:34.566 --> 17:38.166 align:left position:17.5% line:83% size:72.5%
Strengthen that upper back
muscle, hold it, and forward.

17:38.166 --> 17:40.766 align:left position:30% line:89% size:60%
Two, three, four.

17:40.766 --> 17:41.933 align:left position:35% line:89% size:55%
Great effort.

17:43.266 --> 17:45.066 align:left position:22.5% line:83% size:67.5%
All right, next muscle
we are going to do

17:45.066 --> 17:46.233 align:left position:20% line:89% size:70%
is called the bicep curl.

17:46.233 --> 17:48.966 align:left position:25% line:83% size:65%
So you're gonna grab
your heavier weights

17:48.966 --> 17:50.200 align:left position:22.5% line:89% size:67.5%
underneath your chairs.

17:50.200 --> 17:52.466 align:left position:22.5% line:71% size:67.5%
This one's gonna do the
upper part of our arm.

17:58.766 --> 18:01.200 align:left position:12.5% line:71% size:77.5%
We wanna strengthen our biceps
for many reasons,

18:01.200 --> 18:03.533 align:left position:32.5% line:71% size:57.5%
but mostly it's
for pulling things up.

18:03.533 --> 18:05.866 align:left position:32.5% line:71% size:57.5%
So this is one
of our big muscles.

18:05.866 --> 18:07.433 align:left position:20% line:71% size:70%
Legs are nice and loose.

18:08.866 --> 18:10.933 align:left position:27.5% line:83% size:62.5%
Your arms are like
you have a newspaper,

18:10.933 --> 18:12.433 align:left position:10% line:89% size:80%
or a piece of paper under there.

18:12.433 --> 18:14.933 align:left position:17.5% line:83% size:72.5%
So those elbows are staying
tucked right into your waist.

18:14.933 --> 18:19.066 align:left position:15% line:83% size:75%
We're gonna curl our arms up
and back down nice and slowly.

18:19.066 --> 18:21.033 align:left position:15% line:89% size:75%
Start at a neutral position.

18:21.033 --> 18:25.366 align:left position:17.5% line:83% size:72.5%
Shoulders back, and there's
no modification for this one.

18:25.366 --> 18:26.800 align:left position:15% line:89% size:75%
You can start with no weights

18:26.800 --> 18:29.900 align:left position:15% line:83% size:75%
and go all the way up to 15,
20-pound weights if you'd like.

18:29.900 --> 18:34.966 align:left position:25% line:71% size:65%
Up, two, three, four;
nice and slow, down.

18:34.966 --> 18:40.200 align:left position:22.5% line:71% size:67.5%
Down, two, three, four.

18:40.200 --> 18:45.533 align:left position:15% line:71% size:75%
Up for two, two, three, four.

18:45.533 --> 18:50.666 align:left position:22.5% line:71% size:67.5%
Down, two, three, four.

18:50.666 --> 18:55.766 align:left position:12.5% line:71% size:77.5%
Up for three, two, three, four.

18:55.766 --> 19:00.833 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

19:00.833 --> 19:04.900 align:left position:12.5% line:89% size:77.5%
Up for four, two, three, four.

19:04.900 --> 19:07.866 align:left position:17.5% line:83% size:72.5%
You should feel this effort
right in the bicep.

19:08.966 --> 19:12.266 align:left position:25% line:83% size:65%
If not, you probably
need heavier weights.

19:13.266 --> 19:14.900 align:left position:30% line:89% size:60%
Up nice and slow.

19:16.533 --> 19:18.533 align:left position:27.5% line:89% size:62.5%
Down nice and slow.

19:18.533 --> 19:22.466 align:left position:30% line:89% size:60%
Two, three, four.

19:22.466 --> 19:23.900 align:left position:37.5% line:89% size:52.5%
Up for six.

19:23.900 --> 19:25.500 align:left position:15% line:89% size:75%
Loose grip on those weights.

19:27.200 --> 19:32.700 align:left position:17.5% line:89% size:72.5%
Down, two, three, and four.

19:32.700 --> 19:37.566 align:left position:12.5% line:89% size:77.5%
Up for seven, two, three, four.

19:37.566 --> 19:42.333 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

19:42.333 --> 19:47.166 align:left position:12.5% line:89% size:77.5%
Up for eight, two, three, four.

19:47.166 --> 19:51.533 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

19:51.533 --> 19:57.000 align:left position:22.5% line:83% size:67.5%
Last two, up for nine,
two, three, four.

19:57.000 --> 20:01.633 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

20:01.633 --> 20:07.033 align:left position:25% line:83% size:65%
Last one, up for ten,
two, three, four.

20:07.033 --> 20:08.966 align:left position:25% line:89% size:65%
Nice, and slow down.

20:08.966 --> 20:12.566 align:left position:20% line:89% size:70%
Resist gravity and done.

20:12.566 --> 20:13.733 align:left position:40% line:89% size:50%
Nice job.

20:16.233 --> 20:17.766 align:left position:45% line:89% size:45%
Okay.

20:17.766 --> 20:20.600 align:left position:22.5% line:83% size:67.5%
So you say, "Why should
we strengthen our bones?

20:20.600 --> 20:22.933 align:left position:35% line:83% size:55%
Why should we
strengthen our muscles?"

20:22.933 --> 20:25.933 align:left position:20% line:83% size:70%
Well, we want to prevent
any bone loss, right?

20:25.933 --> 20:29.600 align:left position:27.5% line:83% size:62.5%
So as we get older,
there's about lots and lots

20:29.600 --> 20:31.933 align:left position:12.5% line:83% size:77.5%
and lots of millions of people
in the United States

20:31.933 --> 20:33.833 align:left position:22.5% line:89% size:67.5%
who have osteoporosis.

20:33.833 --> 20:36.100 align:left position:22.5% line:83% size:67.5%
They say it's about 10%
of our population,

20:36.100 --> 20:38.033 align:left position:12.5% line:83% size:77.5%
more than 10% of our population
for adults.

20:38.033 --> 20:40.600 align:left position:30% line:83% size:60%
So we really want
to prevent that, right?

20:40.600 --> 20:42.966 align:left position:10% line:89% size:80%
And most of that is preventable,

20:42.966 --> 20:45.566 align:left position:27.5% line:83% size:62.5%
and a lot of times,
it happens more so in women

20:45.566 --> 20:46.733 align:left position:25% line:89% size:65%
because of menopause.

20:46.733 --> 20:48.133 align:left position:30% line:83% size:60%
So we really need
to be intentional,

20:48.133 --> 20:49.600 align:left position:12.5% line:89% size:77.5%
especially as women as we age.

20:50.666 --> 20:53.000 align:left position:32.5% line:83% size:57.5%
To combat that,
we need to strength train.

20:53.000 --> 20:54.466 align:left position:22.5% line:89% size:67.5%
So the great thing is,

20:54.466 --> 20:57.400 align:left position:15% line:83% size:75%
is strength training can stop
the loss of bone loss,

20:57.400 --> 21:00.433 align:left position:20% line:83% size:70%
and we can actually build
our bone density back up.

21:00.433 --> 21:03.333 align:left position:12.5% line:83% size:77.5%
So that's the pretty cool thing
that we have control over.

21:03.333 --> 21:06.000 align:left position:32.5% line:89% size:57.5%
So second set.

21:07.833 --> 21:13.566 align:left position:20% line:71% size:70%
And up, two, three, four.

21:14.566 --> 21:19.633 align:left position:22.5% line:71% size:67.5%
Down, two, three, four.

21:19.633 --> 21:21.366 align:left position:40% line:71% size:50%
For two.

21:21.366 --> 21:24.866 align:left position:30% line:71% size:60%
Two, three, four.

21:24.866 --> 21:29.566 align:left position:22.5% line:71% size:67.5%
Down, two, three, four.

21:29.566 --> 21:31.100 align:left position:35% line:89% size:55%
Up for three.

21:31.100 --> 21:34.700 align:left position:30% line:89% size:60%
Two, three, four.

21:34.700 --> 21:38.433 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

21:38.433 --> 21:40.433 align:left position:22.5% line:83% size:67.5%
This one is really one
you can tell

21:41.500 --> 21:43.400 align:left position:30% line:83% size:60%
how much you can
improve so quickly.

21:43.400 --> 21:45.533 align:left position:27.5% line:83% size:62.5%
So if you're doing
four or five pounds,

21:45.533 --> 21:47.333 align:left position:27.5% line:83% size:62.5%
and you feel like,
"This is kind of easy.

21:47.333 --> 21:49.633 align:left position:32.5% line:83% size:57.5%
I could do this
a lot more times,"

21:49.633 --> 21:51.433 align:left position:30% line:83% size:60%
then we're ready
to lift heavier weights

21:51.433 --> 21:55.166 align:left position:15% line:83% size:75%
because we really wanna feel
that effort on nine and ten.

21:55.166 --> 21:57.433 align:left position:30% line:83% size:60%
It should be like
you can hardly do it.

21:57.433 --> 21:59.566 align:left position:17.5% line:89% size:72.5%
That means you're improving

22:00.566 --> 22:02.100 align:left position:15% line:89% size:75%
and getting health benefits.

22:02.100 --> 22:03.366 align:left position:35% line:89% size:55%
This is six.

22:03.366 --> 22:05.500 align:left position:10% line:89% size:80%
Down, nice and slow, loose grip.

22:08.033 --> 22:13.433 align:left position:22.5% line:83% size:67.5%
Nice job, up for seven;
two, three, four.

22:13.433 --> 22:18.033 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

22:18.033 --> 22:23.200 align:left position:12.5% line:89% size:77.5%
Up for eight, two, three, four.

22:23.200 --> 22:27.800 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

22:27.800 --> 22:29.000 align:left position:40% line:89% size:50%
Two left.

22:29.000 --> 22:33.000 align:left position:12.5% line:89% size:77.5%
Up for nine, two, three, four.

22:33.000 --> 22:36.733 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

22:36.733 --> 22:38.533 align:left position:25% line:89% size:65%
Last one, up for ten.

22:38.533 --> 22:40.333 align:left position:20% line:83% size:70%
You should barely be able
to push it up.

22:40.333 --> 22:43.100 align:left position:12.5% line:83% size:77.5%
I know that you guys all could
be lifting heavier weights.

22:46.133 --> 22:47.300 align:left position:40% line:89% size:50%
Nice job.

22:48.700 --> 22:49.866 align:left position:37.5% line:89% size:52.5%
All right.

22:49.866 --> 22:54.600 align:left position:20% line:83% size:70%
You can put those weights
away under your chair.

22:54.600 --> 22:56.266 align:left position:22.5% line:89% size:67.5%
Tuck 'em in for safety.

22:56.266 --> 22:58.966 align:left position:25% line:83% size:65%
Get a drink of water
if you'd like.

23:01.800 --> 23:03.600 align:left position:25% line:83% size:65%
We are gonna move on
to the wrist curl.

23:03.600 --> 23:04.766 align:left position:25% line:89% size:65%
So after your water,

23:06.266 --> 23:08.866 align:left position:32.5% line:83% size:57.5%
grab your light
or lighter weights,

23:08.866 --> 23:10.233 align:left position:17.5% line:89% size:72.5%
have a seat on your chair.

23:22.600 --> 23:24.933 align:left position:27.5% line:83% size:62.5%
Okay, so this one's
a wrist curl.

23:24.933 --> 23:27.433 align:left position:32.5% line:83% size:57.5%
Super important
because guess what?

23:27.433 --> 23:29.233 align:left position:20% line:83% size:70%
When we fall, we usually
land on our wrist.

23:29.233 --> 23:31.033 align:left position:15% line:83% size:75%
We wanna build up that muscle
around your wrist,

23:31.033 --> 23:33.933 align:left position:20% line:83% size:70%
and also the bone density
around that wrist.

23:33.933 --> 23:38.600 align:left position:12.5% line:89% size:77.5%
So we are gonna go up and back.

23:38.600 --> 23:40.600 align:left position:20% line:83% size:70%
If you have a little bit
shorter legs,

23:40.600 --> 23:44.700 align:left position:22.5% line:83% size:67.5%
you can use your blocks
to keep your legs up,

23:44.700 --> 23:48.200 align:left position:20% line:83% size:70%
so your arms are resting
right on your legs.

23:48.200 --> 23:50.900 align:left position:20% line:83% size:70%
If you've been told that
you have something going on

23:50.900 --> 23:53.100 align:left position:17.5% line:83% size:72.5%
with your wrists, and been
told to do it this way

23:53.100 --> 23:54.866 align:left position:17.5% line:89% size:72.5%
by a medical professional,

23:54.866 --> 23:57.333 align:left position:20% line:83% size:70%
Phin Ter is gonna show us
the modification.

23:57.333 --> 24:00.366 align:left position:12.5% line:89% size:77.5%
Otherwise, we are knuckles up.

24:00.366 --> 24:03.900 align:left position:17.5% line:71% size:72.5%
We're gonna go up and down.

24:03.900 --> 24:08.366 align:left position:25% line:71% size:65%
So let's get started,
up, two, three, four.

24:08.366 --> 24:10.200 align:left position:12.5% line:71% size:77.5%
Do your whole range of motion.

24:10.200 --> 24:14.633 align:left position:22.5% line:71% size:67.5%
Down, two, three, four.

24:14.633 --> 24:16.100 align:left position:37.5% line:89% size:52.5%
Up for two.

24:16.100 --> 24:19.533 align:left position:30% line:89% size:60%
Two, three, four.

24:19.533 --> 24:24.166 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

24:24.166 --> 24:28.833 align:left position:12.5% line:89% size:77.5%
Up for three, two, three, four.

24:28.833 --> 24:33.566 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

24:33.566 --> 24:38.433 align:left position:12.5% line:89% size:77.5%
Up for four, two, three, four.

24:38.433 --> 24:42.566 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

24:42.566 --> 24:47.300 align:left position:12.5% line:89% size:77.5%
Up for five, two, three, four.

24:47.300 --> 24:50.700 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

24:50.700 --> 24:52.300 align:left position:25% line:83% size:65%
If you're feeling it
in your forearm,

24:52.300 --> 24:54.500 align:left position:27.5% line:83% size:62.5%
loosen up that grip
on your weights.

24:55.633 --> 24:57.833 align:left position:22.5% line:83% size:67.5%
Should feel the effort
right in your wrists.

24:59.033 --> 25:01.000 align:left position:25% line:89% size:65%
Down nice and slowly.

25:01.000 --> 25:05.100 align:left position:12.5% line:89% size:77.5%
Up for seven, two, three, four.

25:05.100 --> 25:08.133 align:left position:10% line:83% size:80%
For this one, very little weight
you can use.

25:08.133 --> 25:10.600 align:left position:27.5% line:83% size:62.5%
You can just start
with no weight if you'd like.

25:13.233 --> 25:15.766 align:left position:17.5% line:89% size:72.5%
And down for eight, slowly.

25:15.766 --> 25:18.133 align:left position:35% line:89% size:55%
Three, four.

25:18.133 --> 25:22.533 align:left position:12.5% line:89% size:77.5%
Up for nine, two, three, four.

25:22.533 --> 25:26.266 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

25:26.266 --> 25:27.433 align:left position:40% line:89% size:50%
Nice job.

25:27.433 --> 25:28.600 align:left position:37.5% line:89% size:52.5%
Up for ten.

25:28.600 --> 25:31.533 align:left position:30% line:89% size:60%
Two, three, four.

25:31.533 --> 25:35.433 align:left position:17.5% line:89% size:72.5%
Down, two, three, and four.

25:35.433 --> 25:36.600 align:left position:45% line:89% size:45%
Nice.

25:36.600 --> 25:38.300 align:left position:22.5% line:89% size:67.5%
Shake out those wrists.

25:38.300 --> 25:40.500 align:left position:10% line:89% size:80%
You guys feel it in your wrists?

25:40.500 --> 25:41.966 align:left position:17.5% line:89% size:72.5%
Should feel it right here.

25:41.966 --> 25:43.566 align:left position:10% line:89% size:80%
We used to think that as we age,

25:43.566 --> 25:46.000 align:left position:20% line:83% size:70%
our bone density, that we
used to just, you know,

25:46.000 --> 25:47.733 align:left position:27.5% line:83% size:62.5%
get shorter and get
humps in our back,

25:47.733 --> 25:50.366 align:left position:25% line:83% size:65%
and we now know that
that's osteoporosis,

25:50.366 --> 25:51.600 align:left position:17.5% line:89% size:72.5%
and that we can prevent it.

25:51.600 --> 25:53.400 align:left position:25% line:83% size:65%
So we wanna make sure
that we are keeping

25:53.400 --> 25:55.366 align:left position:10% line:89% size:80%
all those bones nice and strong.

25:55.366 --> 25:57.733 align:left position:30% line:83% size:60%
We also know that
it could help with diabetes.

25:57.733 --> 25:59.000 align:left position:32.5% line:89% size:57.5%
So as you know,

25:59.000 --> 26:00.900 align:left position:15% line:83% size:75%
lots of people have diabetes
in the United States,

26:00.900 --> 26:02.500 align:left position:15% line:89% size:75%
and it's a huge medical cost.

26:02.500 --> 26:04.400 align:left position:20% line:89% size:70%
So with type 2 diabetes,

26:04.400 --> 26:07.233 align:left position:22.5% line:83% size:67.5%
strength training helps
take up the glucose

26:07.233 --> 26:09.633 align:left position:15% line:83% size:75%
in those muscles and helps us
control the diabetes,

26:09.633 --> 26:11.333 align:left position:20% line:89% size:70%
which is pretty awesome.

26:11.333 --> 26:16.733 align:left position:25% line:71% size:65%
So we are going to do
the second set of these,

26:16.733 --> 26:19.100 align:left position:30% line:71% size:60%
as we are getting
our muscles stronger.

26:22.266 --> 26:23.566 align:left position:37.5% line:71% size:52.5%
All right.

26:23.566 --> 26:26.433 align:left position:15% line:71% size:75%
So knuckles up, and if you're
doing the modification,

26:26.433 --> 26:27.600 align:left position:22.5% line:71% size:67.5%
you can do no weights,

26:27.600 --> 26:30.500 align:left position:30% line:71% size:60%
lighter weights,
or as Phin Ter is doing it.

26:30.500 --> 26:35.566 align:left position:27.5% line:71% size:62.5%
So we are going up
two, three, four.

26:35.566 --> 26:40.066 align:left position:22.5% line:71% size:67.5%
Down, two, three, four.

26:40.066 --> 26:41.366 align:left position:37.5% line:89% size:52.5%
Up for two.

26:41.366 --> 26:44.866 align:left position:30% line:89% size:60%
Two, three, four.

26:44.866 --> 26:49.033 align:left position:17.5% line:89% size:72.5%
Down, two, three, and four.

26:49.033 --> 26:51.500 align:left position:25% line:83% size:65%
Focus on that wrist;
up for three.

26:52.500 --> 26:53.666 align:left position:32.5% line:89% size:57.5%
Nice and slow.

26:54.666 --> 26:59.300 align:left position:17.5% line:89% size:72.5%
Down, two, three, and four.

26:59.300 --> 27:04.433 align:left position:12.5% line:89% size:77.5%
Up for three, two, three, four.

27:04.433 --> 27:09.166 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

27:09.166 --> 27:10.566 align:left position:35% line:89% size:55%
Up for five.

27:10.566 --> 27:14.100 align:left position:30% line:89% size:60%
Two, three, four.

27:14.100 --> 27:18.200 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

27:18.200 --> 27:19.633 align:left position:37.5% line:89% size:52.5%
Up for six.

27:19.633 --> 27:22.766 align:left position:30% line:89% size:60%
Two, three, four.

27:22.766 --> 27:24.133 align:left position:25% line:89% size:65%
Down, nice and slow.

27:26.766 --> 27:31.600 align:left position:12.5% line:89% size:77.5%
Up for seven, two, three, four.

27:31.600 --> 27:35.466 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

27:35.466 --> 27:38.533 align:left position:12.5% line:83% size:77.5%
You should be feeling it really
good in your wrist by now.

27:39.633 --> 27:40.800 align:left position:35% line:89% size:55%
Up for eight.

27:40.800 --> 27:42.233 align:left position:25% line:89% size:65%
Down nice and slowly.

27:45.133 --> 27:46.366 align:left position:35% line:89% size:55%
Up for nine.

27:46.366 --> 27:49.800 align:left position:30% line:89% size:60%
Two, three, four.

27:49.800 --> 27:53.900 align:left position:22.5% line:89% size:67.5%
Down, two, three, four.

27:53.900 --> 27:55.833 align:left position:25% line:89% size:65%
Last one, up for ten.

27:57.766 --> 27:58.933 align:left position:30% line:89% size:60%
Hold it up there.

27:58.933 --> 28:03.766 align:left position:15% line:89% size:75%
And nice and slow back down.

28:03.766 --> 28:05.200 align:left position:40% line:89% size:50%
Nice job.

28:05.200 --> 28:07.966 align:left position:15% line:83% size:75%
You should feel that right in
your wrist, around your wrist.

28:09.033 --> 28:10.666 align:left position:27.5% line:83% size:62.5%
Tuck those weights
underneath your chair.

28:10.666 --> 28:13.666 align:left position:15% line:83% size:75%
We're gonna be transitioning
to behind our chair

28:13.666 --> 28:16.066 align:left position:25% line:83% size:65%
for the standing calf
and toe raise.

28:21.300 --> 28:22.466 align:left position:30% line:89% size:60%
So for this one,

28:22.466 --> 28:25.233 align:left position:15% line:83% size:75%
we're gonna be strengthening
our calf muscles

28:25.233 --> 28:27.700 align:left position:27.5% line:83% size:62.5%
and the front part
of our legs also.

28:27.700 --> 28:29.233 align:left position:35% line:83% size:55%
If you'd like
to grab some weights,

28:29.233 --> 28:31.333 align:left position:12.5% line:89% size:77.5%
go ahead and grab some weights.

28:31.333 --> 28:33.200 align:left position:30% line:83% size:60%
If you're feeling
like your balance

28:33.200 --> 28:36.766 align:left position:20% line:83% size:70%
isn't the greatest today,
you can have your fingers

28:36.766 --> 28:39.400 align:left position:32.5% line:83% size:57.5%
or your hands,
both hands on a chair.

28:39.400 --> 28:40.900 align:left position:10% line:89% size:80%
This is also a balance exercise.

28:40.900 --> 28:43.066 align:left position:17.5% line:83% size:72.5%
So we wanna make sure that
we're building our capacity

28:43.066 --> 28:46.366 align:left position:17.5% line:83% size:72.5%
to stand up and to move our
ankles around with mobility.

28:46.366 --> 28:49.733 align:left position:20% line:71% size:70%
So we're gonna go up, and
we're gonna hold it for eight,

28:49.733 --> 28:51.133 align:left position:32.5% line:71% size:57.5%
and then we're
gonna go back down.

28:51.133 --> 28:54.400 align:left position:15% line:71% size:75%
So use your chair as needed,
and if you don't need it,

28:54.400 --> 28:58.600 align:left position:27.5% line:71% size:62.5%
you can add weights
to the side or to your chest.

28:58.600 --> 29:01.766 align:left position:17.5% line:71% size:72.5%
All right, we are going up
on the balls of our feet.

29:01.766 --> 29:03.533 align:left position:27.5% line:71% size:62.5%
We're gonna hold it
for eight seconds.

29:03.533 --> 29:12.033 align:left position:20% line:71% size:70%
So one, two, three, four,
five, six, seven, eight; nice.

29:12.033 --> 29:13.200 align:left position:37.5% line:71% size:52.5%
Back down.

29:14.400 --> 29:15.666 align:left position:30% line:71% size:60%
Back up for two.

29:15.666 --> 29:17.266 align:left position:10% line:71% size:80%
If you feel your ankles shaking,

29:17.266 --> 29:19.800 align:left position:27.5% line:83% size:62.5%
those are all your
stabilizer muscles saying,

29:19.800 --> 29:23.033 align:left position:20% line:83% size:70%
"Keep me up, keep me up,"
so you don't fall down.

29:24.033 --> 29:25.400 align:left position:15% line:89% size:75%
And they're doing their job.

29:26.400 --> 29:28.100 align:left position:40% line:89% size:50%
And down.

29:29.333 --> 29:30.600 align:left position:12.5% line:89% size:77.5%
We're going back up for three.

29:30.600 --> 29:32.233 align:left position:25% line:83% size:65%
You should feel this
in your calf muscle.

29:32.233 --> 29:38.600 align:left position:30% line:83% size:60%
Two, three, four,
five, six, seven,

29:38.600 --> 29:40.533 align:left position:30% line:89% size:60%
eight, and down.

29:41.733 --> 29:44.100 align:left position:27.5% line:83% size:62.5%
Only use the chair
if you need to for balance.

29:44.100 --> 29:45.366 align:left position:35% line:89% size:55%
Up for four.

29:45.366 --> 29:53.533 align:left position:22.5% line:83% size:67.5%
Two, three, four, five,
six, seven, eight, down.

29:53.533 --> 29:55.366 align:left position:30% line:89% size:60%
Nice job, y'all.

29:55.366 --> 30:04.433 align:left position:17.5% line:83% size:72.5%
Up, two, three, four, five,
six, seven, eight, down.

30:05.666 --> 30:07.100 align:left position:37.5% line:89% size:52.5%
Up for six.

30:07.100 --> 30:15.166 align:left position:22.5% line:83% size:67.5%
Two, three, four, five,
six, seven, eight, down.

30:17.666 --> 30:27.466 align:left position:17.5% line:71% size:72.5%
Up, two, three, four, five,
six, seven, eight, down.

30:27.466 --> 30:28.666 align:left position:35% line:71% size:55%
Up for eight.

30:28.666 --> 30:34.633 align:left position:22.5% line:71% size:67.5%
Two, three, four, five,
six, seven, eight.

30:34.633 --> 30:38.966 align:left position:17.5% line:71% size:72.5%
You should feel this effort
now right in your calf muscles,

30:38.966 --> 30:40.733 align:left position:27.5% line:71% size:62.5%
lower part of your
back of your leg.

30:40.733 --> 30:42.433 align:left position:25% line:71% size:65%
Up for nine; hold it.

30:44.366 --> 30:48.566 align:left position:20% line:71% size:70%
Six, seven, eight, down.

30:48.566 --> 30:49.733 align:left position:40% line:71% size:50%
Last one.

30:49.733 --> 30:51.133 align:left position:37.5% line:71% size:52.5%
Up for ten.

30:51.133 --> 30:57.933 align:left position:22.5% line:71% size:67.5%
Two, three, four, five,
six, seven, eight.

30:57.933 --> 30:59.600 align:left position:45% line:71% size:45%
Nice.

30:59.600 --> 31:03.033 align:left position:22.5% line:83% size:67.5%
Shake out that leg; you
should've felt it right here.

31:04.300 --> 31:06.333 align:left position:25% line:83% size:65%
If you'd like to grab
heavier weights for this one,

31:06.333 --> 31:08.133 align:left position:30% line:83% size:60%
you feel like you
could do the second set

31:08.133 --> 31:09.566 align:left position:17.5% line:89% size:72.5%
heavier weights, go ahead.

31:09.566 --> 31:13.733 align:left position:12.5% line:83% size:77.5%
We're actually gonna pull back
in a upright position,

31:13.733 --> 31:16.600 align:left position:20% line:83% size:70%
we're gonna put our toes
to the sky.

31:16.600 --> 31:18.266 align:left position:27.5% line:83% size:62.5%
Make sure your legs
are spread apart

31:18.266 --> 31:19.866 align:left position:25% line:83% size:65%
so you feel like you
have good balance.

31:19.866 --> 31:21.466 align:left position:17.5% line:83% size:72.5%
You don't have to lock out
your knees,

31:21.466 --> 31:23.300 align:left position:15% line:83% size:75%
but have your legs straight,
pull 'em up.

31:23.300 --> 31:26.233 align:left position:25% line:83% size:65%
We're gonna actually
stretch out that calf.

31:26.233 --> 31:28.233 align:left position:27.5% line:83% size:62.5%
We're gonna hold it
for a couple seconds.

31:28.233 --> 31:31.366 align:left position:15% line:83% size:75%
We're gonna be strengthening
the upper part of our leg,

31:31.366 --> 31:32.933 align:left position:32.5% line:89% size:57.5%
our shin area.

31:32.933 --> 31:34.700 align:left position:20% line:89% size:70%
So let's just hold that.

31:37.300 --> 31:39.700 align:left position:22.5% line:83% size:67.5%
That should feel like a
good stretch for you all.

31:41.700 --> 31:43.200 align:left position:37.5% line:89% size:52.5%
All right.

31:43.200 --> 31:44.366 align:left position:37.5% line:89% size:52.5%
All right.

31:45.366 --> 31:46.800 align:left position:12.5% line:89% size:77.5%
All right, we wanna make sure,

31:46.800 --> 31:48.600 align:left position:25% line:83% size:65%
as I'm out of breath,
you wanna make sure

31:48.600 --> 31:49.833 align:left position:25% line:89% size:65%
that we're breathing

31:49.833 --> 31:51.433 align:left position:17.5% line:83% size:72.5%
and not holding our breath
during the exercises.

31:51.433 --> 31:53.633 align:left position:27.5% line:83% size:62.5%
So making sure nice
and healthy breaths

31:53.633 --> 31:56.100 align:left position:25% line:83% size:65%
in through your nose,
out through your mouth.

31:56.100 --> 31:58.266 align:left position:27.5% line:83% size:62.5%
We know this helps
regulate your emotions,

31:58.266 --> 32:00.200 align:left position:12.5% line:89% size:77.5%
helps regulate your heart rate,

32:00.200 --> 32:01.900 align:left position:27.5% line:83% size:62.5%
and super important
to not hold our breath

32:01.900 --> 32:03.500 align:left position:22.5% line:83% size:67.5%
when we're, especially
when it gets hard

32:03.500 --> 32:05.166 align:left position:22.5% line:89% size:67.5%
when we're exercising.

32:05.166 --> 32:08.133 align:left position:15% line:83% size:75%
Second set, if you wanna grab
heavier weights, please do.

32:09.633 --> 32:12.033 align:left position:30% line:71% size:60%
Otherwise, you're
behind your chair.

32:12.033 --> 32:13.966 align:left position:32.5% line:71% size:57.5%
We're gonna do,
again, second set.

32:15.266 --> 32:20.766 align:left position:17.5% line:71% size:72.5%
All right, up on your toes
for one,

32:20.766 --> 32:28.200 align:left position:22.5% line:71% size:67.5%
two, three, four, five,
six, seven, eight, down.

32:28.200 --> 32:30.633 align:left position:20% line:71% size:70%
This one, try not to rest
all the way on your heel.

32:30.633 --> 32:32.333 align:left position:22.5% line:71% size:67.5%
Keep that calf engaged.

32:32.333 --> 32:33.866 align:left position:30% line:71% size:60%
Back up for two.

32:33.866 --> 32:41.400 align:left position:15% line:71% size:75%
Two, three, four, five, six,
seven, eight, down again.

32:42.400 --> 32:44.066 align:left position:27.5% line:71% size:62.5%
Back up for three.

32:44.066 --> 32:50.766 align:left position:22.5% line:71% size:67.5%
Two, three, four, five,
six, seven, eight.

32:50.766 --> 32:51.933 align:left position:40% line:71% size:50%
Nice job.

32:53.100 --> 32:56.066 align:left position:27.5% line:71% size:62.5%
Down, up for four,

32:56.066 --> 33:05.133 align:left position:22.5% line:71% size:67.5%
two, three, four, five,
six, seven, eight, down.

33:05.133 --> 33:06.366 align:left position:35% line:71% size:55%
Up for five.

33:07.400 --> 33:08.566 align:left position:40% line:71% size:50%
Nice job.

33:08.566 --> 33:10.366 align:left position:15% line:71% size:75%
Do your full range of motion.

33:11.566 --> 33:13.666 align:left position:32.5% line:71% size:57.5%
Some people get
their heels way up.

33:13.666 --> 33:16.733 align:left position:12.5% line:71% size:77.5%
Some people just kind of hover
their heels over the floor.

33:16.733 --> 33:18.400 align:left position:35% line:71% size:55%
That is fine.

33:18.400 --> 33:19.566 align:left position:27.5% line:71% size:62.5%
Do what you can do.

33:19.566 --> 33:20.733 align:left position:37.5% line:71% size:52.5%
Up for six.

33:20.733 --> 33:28.400 align:left position:22.5% line:71% size:67.5%
Two, three, four, five,
six, seven, eight, down.

33:28.400 --> 33:30.033 align:left position:27.5% line:71% size:62.5%
You should feel all
those kind of muscles

33:30.033 --> 33:32.600 align:left position:15% line:71% size:75%
might be trying to stabilize.

33:32.600 --> 33:35.066 align:left position:20% line:71% size:70%
You should really feel it
on seven, eight, and nine.

33:35.066 --> 33:41.233 align:left position:25% line:71% size:65%
Hold it, three, four,
five, six, seven, eight.

33:41.233 --> 33:44.366 align:left position:20% line:71% size:70%
Loose grip on your chair
if you can.

33:44.366 --> 33:46.833 align:left position:12.5% line:71% size:77.5%
Use this as a balance exercise
also.

33:46.833 --> 33:48.100 align:left position:35% line:71% size:55%
Up for eight.

33:48.100 --> 33:55.066 align:left position:22.5% line:71% size:67.5%
Two, three, four, five,
six, seven, eight, down.

33:56.066 --> 33:57.333 align:left position:35% line:71% size:55%
Up for nine.

33:57.333 --> 34:05.366 align:left position:22.5% line:71% size:67.5%
Two, three, four, five,
six, seven, eight, down.

34:05.366 --> 34:06.866 align:left position:32.5% line:71% size:57.5%
Last one y'all.

34:06.866 --> 34:08.133 align:left position:37.5% line:71% size:52.5%
Up for ten.

34:08.133 --> 34:15.166 align:left position:22.5% line:71% size:67.5%
Two, three, four, five,
six, seven, and eight.

34:15.166 --> 34:16.766 align:left position:40% line:71% size:50%
Nice job.

34:17.766 --> 34:20.266 align:left position:10% line:89% size:80%
Shake out that leg a little bit.

34:21.833 --> 34:24.133 align:left position:15% line:83% size:75%
You can put your weights down
if you'd like.

34:25.433 --> 34:28.666 align:left position:22.5% line:83% size:67.5%
and when you're ready,
we're gonna pull those toes

34:28.666 --> 34:32.800 align:left position:30% line:83% size:60%
As far as we can,
up to the ceiling,

34:33.933 --> 34:35.866 align:left position:15% line:89% size:75%
kind of tuck in your behinds,

34:35.866 --> 34:38.533 align:left position:32.5% line:83% size:57.5%
and we're gonna
hold that stretch.

34:40.300 --> 34:41.466 align:left position:40% line:89% size:50%
Nice job.

34:41.466 --> 34:42.766 align:left position:15% line:89% size:75%
We're more than halfway done.

34:42.766 --> 34:43.933 align:left position:27.5% line:89% size:62.5%
We're doing great.

34:47.500 --> 34:48.733 align:left position:37.5% line:89% size:52.5%
All right.

34:49.733 --> 34:53.966 align:left position:20% line:83% size:70%
As you release that shin,
you can shake out those legs.

34:53.966 --> 34:56.500 align:left position:17.5% line:83% size:72.5%
We are going to transition
to the floor.

34:56.500 --> 34:58.700 align:left position:30% line:83% size:60%
So if you are not
feeling like it,

34:58.700 --> 35:00.866 align:left position:15% line:83% size:75%
you are unable to transition
to the floor,

35:00.866 --> 35:03.933 align:left position:15% line:83% size:75%
Phin Ter's gonna show us some
modifications from a chair.

35:03.933 --> 35:06.266 align:left position:17.5% line:83% size:72.5%
Everyone else, I invite you
to roll out your mats,

35:06.266 --> 35:07.466 align:left position:15% line:89% size:75%
make sure your other weights

35:07.466 --> 35:10.833 align:left position:17.5% line:83% size:72.5%
are tucked under your chair
for safety.

35:14.266 --> 35:18.400 align:left position:12.5% line:83% size:77.5%
We are gonna be on our bellies
for this exercise.

35:22.533 --> 35:24.633 align:left position:25% line:71% size:65%
Get a drink of water
if you need to.

35:31.766 --> 35:33.100 align:left position:37.5% line:71% size:52.5%
All right.

35:34.266 --> 35:35.966 align:left position:12.5% line:71% size:77.5%
So this exercise we're gonna do

35:35.966 --> 35:38.133 align:left position:27.5% line:71% size:62.5%
is gonna strengthen
our lower back.

35:38.133 --> 35:40.066 align:left position:17.5% line:71% size:72.5%
So we're gonna be focusing
on the lower back,

35:40.066 --> 35:42.066 align:left position:32.5% line:71% size:57.5%
so we can have
a good range of motion,

35:42.066 --> 35:44.866 align:left position:15% line:71% size:75%
so we can decrease arthritis
and back pain,

35:44.866 --> 35:46.533 align:left position:22.5% line:71% size:67.5%
and also just increase
our core strength,

35:46.533 --> 35:48.233 align:left position:15% line:71% size:75%
and that's really important.

35:48.233 --> 35:53.000 align:left position:25% line:5% size:65%
So we are gonna start
with our right arm forward,

35:53.000 --> 35:55.166 align:left position:27.5% line:5% size:62.5%
our left arm back,

35:55.166 --> 35:57.766 align:left position:17.5% line:5% size:72.5%
and we're not using our arm
and leg to swing together.

35:57.766 --> 35:59.666 align:left position:17.5% line:5% size:72.5%
We're using our lower back

35:59.666 --> 36:02.133 align:left position:30% line:5% size:60%
to lift our chest
off of the ground.

36:02.133 --> 36:04.666 align:left position:30% line:5% size:60%
So really trying
to create space right here.

36:04.666 --> 36:06.466 align:left position:30% line:5% size:60%
For some of you,
it might look like this.

36:06.466 --> 36:07.866 align:left position:27.5% line:5% size:62.5%
For others of you,

36:07.866 --> 36:10.000 align:left position:15% line:5% size:75%
you might have a lot of space
right there.

36:10.000 --> 36:11.600 align:left position:27.5% line:5% size:62.5%
Do what you can do.

36:11.600 --> 36:14.800 align:left position:22.5% line:5% size:67.5%
We're gonna do, again,
we're gonna hold it for eight,

36:14.800 --> 36:16.333 align:left position:27.5% line:5% size:62.5%
do two sets of ten.

36:16.333 --> 36:19.733 align:left position:32.5% line:5% size:57.5%
So, heads down,
spines are nice line,

36:19.733 --> 36:21.533 align:left position:17.5% line:5% size:72.5%
your body's in a nice line.

36:21.533 --> 36:24.833 align:left position:27.5% line:5% size:62.5%
We're gonna go up,
and hold it for one,

36:24.833 --> 36:32.333 align:left position:22.5% line:5% size:67.5%
two, three, four, five,
six, seven, eight.

36:32.333 --> 36:37.333 align:left position:17.5% line:5% size:72.5%
Good, release to the ground
using your lower back.

36:37.333 --> 36:38.900 align:left position:37.5% line:5% size:52.5%
Up for two.

36:38.900 --> 36:46.033 align:left position:22.5% line:5% size:67.5%
Two, three, four, five,
six, seven, eight.

36:46.033 --> 36:47.200 align:left position:42.5% line:5% size:47.5%
Relax.

36:48.200 --> 36:50.066 align:left position:25% line:5% size:65%
Great, up for three.

36:50.066 --> 36:51.900 align:left position:17.5% line:5% size:72.5%
Try to use that lower back

36:51.900 --> 36:54.700 align:left position:20% line:5% size:70%
to get as high as you can
off the ground.

36:54.700 --> 36:56.400 align:left position:12.5% line:5% size:77.5%
Hold it; I'm gonna walk around.

36:57.933 --> 36:59.100 align:left position:35% line:5% size:55%
Down slowly.

37:01.066 --> 37:02.700 align:left position:35% line:5% size:55%
And back up.

37:03.700 --> 37:04.866 align:left position:40% line:5% size:50%
Nice job.

37:04.866 --> 37:07.833 align:left position:12.5% line:5% size:77.5%
Keep your noses to the ground;
spines aligned.

37:09.033 --> 37:10.200 align:left position:35% line:5% size:55%
Down slowly.

37:12.266 --> 37:15.033 align:left position:30% line:5% size:60%
And up for five.

37:15.033 --> 37:22.066 align:left position:22.5% line:5% size:67.5%
Two, three, four, five,
six, seven, eight.

37:22.066 --> 37:24.400 align:left position:27.5% line:5% size:62.5%
Nice job, Liliana.

37:24.400 --> 37:26.133 align:left position:37.5% line:5% size:52.5%
Up for six.

37:26.133 --> 37:33.900 align:left position:22.5% line:83% size:67.5%
Two, three, four, five,
six, seven, eight.

37:33.900 --> 37:35.633 align:left position:30% line:89% size:60%
Excellent, Dani.

37:35.633 --> 37:36.933 align:left position:35% line:89% size:55%
Up for seven.

37:36.933 --> 37:43.700 align:left position:22.5% line:83% size:67.5%
Two, three, four, five,
six, seven, eight.

37:43.700 --> 37:45.566 align:left position:22.5% line:83% size:67.5%
If you're standing up,
you're doing the same thing

37:45.566 --> 37:48.200 align:left position:10% line:89% size:80%
as on the ground, like Phin Ter.

37:48.200 --> 37:49.400 align:left position:35% line:89% size:55%
Up for eight.

37:49.400 --> 37:55.700 align:left position:22.5% line:83% size:67.5%
Two, three, four, five,
six, seven, eight.

37:55.700 --> 37:57.200 align:left position:35% line:89% size:55%
Down slowly.

37:57.200 --> 37:58.566 align:left position:22.5% line:89% size:67.5%
Two left; up for nine.

37:58.566 --> 38:00.533 align:left position:25% line:89% size:65%
Use that lower back.

38:00.533 --> 38:08.700 align:left position:22.5% line:83% size:67.5%
Two, three, four, five,
six, seven, eight, down.

38:08.700 --> 38:10.033 align:left position:42.5% line:89% size:47.5%
And up.

38:11.466 --> 38:19.266 align:left position:22.5% line:83% size:67.5%
One, two, three, four,
five, six, seven, eight.

38:19.266 --> 38:20.433 align:left position:45% line:89% size:45%
Nice.

38:21.433 --> 38:22.600 align:left position:37.5% line:89% size:52.5%
All right.

38:22.600 --> 38:24.000 align:left position:15% line:89% size:75%
Relax that back a little bit.

38:25.433 --> 38:28.100 align:left position:27.5% line:83% size:62.5%
It's not nap time;
we're just gonna give our backs

38:28.100 --> 38:29.366 align:left position:32.5% line:89% size:57.5%
a little rest.

38:31.166 --> 38:33.933 align:left position:30% line:83% size:60%
Does anyone know
anyone with arthritis?

38:33.933 --> 38:36.733 align:left position:20% line:83% size:70%
Yes, because every person
knows somebody

38:36.733 --> 38:37.900 align:left position:22.5% line:89% size:67.5%
with arthritis, right?

38:37.900 --> 38:39.900 align:left position:20% line:83% size:70%
So this is also a benefit
of strength training

38:39.900 --> 38:43.266 align:left position:25% line:83% size:65%
is that we know that
as we strength train

38:43.266 --> 38:45.000 align:left position:12.5% line:89% size:77.5%
and build that bone density up,

38:45.000 --> 38:48.566 align:left position:27.5% line:83% size:62.5%
we can manage pain
from the arthritis symptoms

38:48.566 --> 38:51.466 align:left position:30% line:83% size:60%
and also prevent
arthritis from happening.

38:51.466 --> 38:54.100 align:left position:17.5% line:83% size:72.5%
So we wanna make sure that
all of our major muscles

38:54.100 --> 38:55.500 align:left position:17.5% line:89% size:72.5%
and joints are being used,

38:55.500 --> 38:57.266 align:left position:25% line:83% size:65%
and used specifically
to strength train.

38:57.266 --> 39:01.700 align:left position:12.5% line:5% size:77.5%
So strength training is really
the key to pain management.

39:01.700 --> 39:02.866 align:left position:45% line:5% size:45%
Okay.

39:04.166 --> 39:05.466 align:left position:42.5% line:5% size:47.5%
Ready?

39:05.466 --> 39:07.100 align:left position:37.5% line:5% size:52.5%
I'm ready.

39:07.100 --> 39:09.233 align:left position:30% line:5% size:60%
Now we are gonna
do the left side

39:09.233 --> 39:12.966 align:left position:15% line:5% size:75%
using that lower back muscle,
so heads towards the ground.

39:12.966 --> 39:15.333 align:left position:27.5% line:5% size:62.5%
If you're standing,
you're following Phin Ter.

39:15.333 --> 39:17.800 align:left position:22.5% line:5% size:67.5%
And we are gonna go up.

39:17.800 --> 39:25.466 align:left position:22.5% line:5% size:67.5%
Two, three, four, five,
six, seven, eight.

39:25.466 --> 39:27.266 align:left position:35% line:5% size:55%
Down slowly.

39:28.300 --> 39:31.266 align:left position:20% line:5% size:70%
Noses towards the ground,
body is aligned.

39:31.266 --> 39:32.700 align:left position:37.5% line:5% size:52.5%
Up for two.

39:32.700 --> 39:40.200 align:left position:22.5% line:5% size:67.5%
Two, three, four, five,
six, seven, eight.

39:40.200 --> 39:41.366 align:left position:35% line:5% size:55%
Down slowly.

39:42.766 --> 39:43.933 align:left position:35% line:5% size:55%
Up for three.

39:44.933 --> 39:53.100 align:left position:20% line:5% size:70%
Two, three, four, five,
six, seven, eight, down.

39:54.966 --> 39:56.533 align:left position:35% line:5% size:55%
Up for four.

39:56.533 --> 40:04.266 align:left position:22.5% line:5% size:67.5%
Two, three, four, five,
six, seven, eight, down.

40:05.266 --> 40:09.066 align:left position:15% line:5% size:75%
Using that lower back to lift
that chest off the ground.

40:09.066 --> 40:17.633 align:left position:15% line:5% size:75%
For, five, two, three, four,
five, six, seven, eight.

40:17.633 --> 40:22.533 align:left position:20% line:5% size:70%
Down slowly; up for six.

40:22.533 --> 40:30.233 align:left position:22.5% line:5% size:67.5%
Two, three, four, five,
six, seven, eight.

40:30.233 --> 40:31.533 align:left position:35% line:5% size:55%
Down slowly.

40:31.533 --> 40:33.000 align:left position:27.5% line:5% size:62.5%
Think about getting
both those shoulders

40:33.000 --> 40:35.800 align:left position:25% line:5% size:65%
off the ground using
that lower back.

40:35.800 --> 40:44.700 align:left position:17.5% line:5% size:72.5%
Up, two, three, four, five,
six, seven, eight, down.

40:45.766 --> 40:47.066 align:left position:35% line:5% size:55%
Up for eight.

40:47.066 --> 40:54.000 align:left position:22.5% line:5% size:67.5%
Two, three, four, five,
six, seven, eight.

40:54.000 --> 40:55.166 align:left position:35% line:5% size:55%
Down slowly.

40:56.333 --> 41:04.833 align:left position:20% line:5% size:70%
Up for nine, two, three,
four, five, six, seven, eight.

41:04.833 --> 41:09.000 align:left position:17.5% line:5% size:72.5%
And last one, good effort;
let's go up.

41:09.000 --> 41:16.166 align:left position:22.5% line:5% size:67.5%
Two, three, four, five,
six, seven, and eight.

41:16.166 --> 41:17.433 align:left position:27.5% line:5% size:62.5%
Nice job, you all.

41:19.133 --> 41:22.533 align:left position:22.5% line:83% size:67.5%
We are gonna transition
and do our belly muscles.

41:22.533 --> 41:24.233 align:left position:15% line:89% size:75%
We're gonna be on our backs.

41:30.400 --> 41:32.433 align:left position:25% line:83% size:65%
Again, my colleague,
Phin Ter, is gonna show us

41:32.433 --> 41:33.933 align:left position:12.5% line:89% size:77.5%
the modification in the chair.

41:33.933 --> 41:36.133 align:left position:35% line:83% size:55%
He's gonna be
sitting straight up.

41:36.133 --> 41:38.200 align:left position:17.5% line:83% size:72.5%
We are, again, gonna count
these for eight seconds.

41:38.200 --> 41:40.433 align:left position:35% line:83% size:55%
This one is a
lower pelvic floor muscle

41:40.433 --> 41:41.633 align:left position:20% line:89% size:70%
and our lower ab muscle.

41:41.633 --> 41:43.933 align:left position:22.5% line:71% size:67.5%
So think about a weight
or something.

41:43.933 --> 41:45.633 align:left position:30% line:71% size:60%
If you're, like,
holding or clenching

41:45.633 --> 41:50.233 align:left position:17.5% line:71% size:72.5%
your lower abdomen muscles,
make sure you're doing that.

41:50.233 --> 41:52.600 align:left position:17.5% line:5% size:72.5%
We are gonna actually tilt
our pelvis to the ground,

41:52.600 --> 41:56.000 align:left position:22.5% line:5% size:67.5%
so think about tilting
our pelvis to the ground,

41:56.000 --> 41:58.200 align:left position:17.5% line:5% size:72.5%
holding it, and we're gonna
hold it for eight seconds.

41:58.200 --> 42:02.366 align:left position:20% line:5% size:70%
So I want everyone, place
your hands on your thighs.

42:02.366 --> 42:05.733 align:left position:20% line:5% size:70%
This is one way to engage
those lower pelvic muscles.

42:05.733 --> 42:07.900 align:left position:32.5% line:5% size:57.5%
And I want you
to tilt that pelvis,

42:07.900 --> 42:12.966 align:left position:20% line:5% size:70%
push that lower back into
the floor, push your thighs,

42:12.966 --> 42:14.133 align:left position:25% line:5% size:65%
hands on your thighs.

42:14.133 --> 42:18.700 align:left position:30% line:5% size:60%
Hold it for one,
two, three, four,

42:18.700 --> 42:22.800 align:left position:20% line:5% size:70%
five, six, seven, eight.

42:22.800 --> 42:24.566 align:left position:40% line:5% size:50%
Release.
[inhales]

42:24.566 --> 42:28.500 align:left position:17.5% line:5% size:72.5%
Big breath in through your
nose, exhale through your mouth.

42:28.500 --> 42:31.100 align:left position:25% line:5% size:65%
Push on those thighs;
hold it for two.

42:31.100 --> 42:40.500 align:left position:15% line:5% size:75%
Two, three, four, five, six,
seven, eight, and relax.

42:40.500 --> 42:42.166 align:left position:15% line:5% size:75%
Again, in through your nose.

42:43.533 --> 42:46.800 align:left position:20% line:5% size:70%
Tilt that pelvis forward,
cut off the pee stream,

42:46.800 --> 42:48.933 align:left position:25% line:5% size:65%
so you're holding it
really tight.

42:48.933 --> 42:59.933 align:left position:12.5% line:5% size:77.5%
And for one, two, three, four,
five, six, seven, eight, relax.

42:59.933 --> 43:02.933 align:left position:20% line:5% size:70%
Your behinds shouldn't be
coming off of the ground.

43:02.933 --> 43:05.166 align:left position:27.5% line:5% size:62.5%
Your pelvic is just
tilting a little bit.

43:05.166 --> 43:06.333 align:left position:32.5% line:5% size:57.5%
Again for four.

43:06.333 --> 43:09.566 align:left position:25% line:5% size:65%
Tilt that pelvis in,
push on those thighs,

43:09.566 --> 43:11.466 align:left position:20% line:5% size:70%
keep those lower muscles
really tight.

43:11.466 --> 43:19.366 align:left position:22.5% line:5% size:67.5%
Three, four, five, six,
seven, eight, relax.

43:19.366 --> 43:23.133 align:left position:20% line:5% size:70%
And in through your nose,
out through your mouth for five.

43:23.133 --> 43:30.533 align:left position:22.5% line:5% size:67.5%
Two, three, four, five,
six, seven, eight, relax.

43:30.533 --> 43:31.933 align:left position:35% line:5% size:55%
Same thing if
you're in the chair;

43:31.933 --> 43:33.633 align:left position:15% line:5% size:75%
you're doing the same thing.

43:33.633 --> 43:36.466 align:left position:25% line:5% size:65%
And again, for seven.

43:36.466 --> 43:44.800 align:left position:15% line:5% size:75%
Two, three, four, five, six,
seven, eight, relax. [inhales]

43:44.800 --> 43:45.966 align:left position:32.5% line:5% size:57.5%
Big breath in.

43:46.966 --> 43:49.233 align:left position:15% line:5% size:75%
Exhale, push on those thighs.

43:50.333 --> 43:52.833 align:left position:22.5% line:5% size:67.5%
Think about that lower
pelvic floor muscles

43:52.833 --> 43:55.866 align:left position:20% line:5% size:70%
and those lower abdomen,
and hold it.

43:58.466 --> 43:59.633 align:left position:40% line:5% size:50%
Release.

44:01.233 --> 44:03.266 align:left position:30% line:5% size:60%
Two left; again,

44:04.266 --> 44:06.666 align:left position:12.5% line:5% size:77.5%
small of your back squished up
against the floor, push.

44:06.666 --> 44:12.633 align:left position:25% line:5% size:65%
And one, two, three,
four, five, six,

44:12.633 --> 44:15.700 align:left position:25% line:5% size:65%
seven, eight, relax.

44:16.700 --> 44:17.866 align:left position:30% line:5% size:60%
Last one for ten.

44:20.033 --> 44:28.233 align:left position:22.5% line:5% size:67.5%
One, two, three, four,
five, six, seven, eight.

44:28.233 --> 44:30.400 align:left position:17.5% line:5% size:72.5%
Nice, relax those muscles.

44:33.033 --> 44:34.466 align:left position:15% line:89% size:75%
Before we do our second set,

44:34.466 --> 44:36.833 align:left position:22.5% line:83% size:67.5%
I also wanted to talk a
little bit about the benefits

44:36.833 --> 44:40.133 align:left position:15% line:83% size:75%
of strength training programs
and StrongBodies programs,

44:40.133 --> 44:42.033 align:left position:27.5% line:83% size:62.5%
all kinds of places
where people gather.

44:42.033 --> 44:45.500 align:left position:15% line:83% size:75%
So we also know from research
that it is super important

44:45.500 --> 44:48.000 align:left position:12.5% line:83% size:77.5%
for people to make connections
with each other

44:48.000 --> 44:52.166 align:left position:15% line:83% size:75%
for increased socialization,
decreasing loneliness,

44:52.166 --> 44:54.766 align:left position:27.5% line:83% size:62.5%
and also improving
your mental health.

44:54.766 --> 44:56.033 align:left position:35% line:71% size:55%
There's lots
and lots of research

44:56.033 --> 44:58.633 align:left position:17.5% line:71% size:72.5%
that indicates your mental
health is very important,

44:58.633 --> 45:00.833 align:left position:17.5% line:71% size:72.5%
and getting good blood flow
through exercise

45:00.833 --> 45:03.033 align:left position:25% line:71% size:65%
and strength training
can help with that.

45:03.033 --> 45:04.666 align:left position:30% line:71% size:60%
We actually have
some fantastic data

45:04.666 --> 45:06.833 align:left position:25% line:71% size:65%
from our StrongBodies
Wisconsin program that said

45:06.833 --> 45:10.666 align:left position:15% line:71% size:75%
about 75% of the participants
the last two years

45:10.666 --> 45:13.166 align:left position:25% line:71% size:65%
have increased their
social connections

45:13.166 --> 45:15.366 align:left position:22.5% line:71% size:67.5%
and also have improved
their mental health

45:15.366 --> 45:16.933 align:left position:20% line:71% size:70%
because of participating.

45:16.933 --> 45:19.900 align:left position:22.5% line:71% size:67.5%
And that was virtually
and in-person.

45:19.900 --> 45:21.266 align:left position:12.5% line:71% size:77.5%
So we're pretty proud of that.

45:21.266 --> 45:25.500 align:left position:17.5% line:71% size:72.5%
So let's do our second set.

45:26.500 --> 45:27.833 align:left position:17.5% line:5% size:72.5%
All right, the tummy tuck.

45:27.833 --> 45:30.266 align:left position:17.5% line:5% size:72.5%
Again, hands on the thighs,

45:30.266 --> 45:34.033 align:left position:20% line:5% size:70%
tilt that pelvis forward,
push on the thighs,

45:34.033 --> 45:36.466 align:left position:17.5% line:5% size:72.5%
and let's hold it for one,

45:36.466 --> 45:46.133 align:left position:22.5% line:5% size:67.5%
two, three, four, five,
six, seven, eight, release.

45:47.133 --> 45:49.500 align:left position:15% line:5% size:75%
Big inhale through your nose.

45:49.500 --> 45:54.366 align:left position:32.5% line:5% size:57.5%
Exhale for two,
two, three, four,

45:54.366 --> 45:59.200 align:left position:12.5% line:5% size:77.5%
five, six, seven, eight, relax.

45:59.200 --> 46:01.100 align:left position:12.5% line:5% size:77.5%
Try not to push with your legs.

46:01.100 --> 46:03.733 align:left position:10% line:5% size:80%
Think about tilting that pelvis.

46:03.733 --> 46:05.633 align:left position:30% line:5% size:60%
Again for three.

46:05.633 --> 46:13.900 align:left position:22.5% line:5% size:67.5%
Two, three, four, five,
six, seven, eight, relax.

46:13.900 --> 46:16.800 align:left position:40% line:5% size:50%
[inhales]
Big breath in.

46:16.800 --> 46:20.400 align:left position:30% line:5% size:60%
Exhale for four.

46:20.400 --> 46:29.800 align:left position:22.5% line:5% size:67.5%
Two, three, four, five,
six, seven, eight, relax.

46:29.800 --> 46:33.600 align:left position:27.5% line:5% size:62.5%
And again for five,
push on those thighs,

46:33.600 --> 46:35.233 align:left position:12.5% line:5% size:77.5%
think about that small of back

46:35.233 --> 46:37.333 align:left position:35% line:5% size:55%
scrunching up
against the ground.

46:39.400 --> 46:42.633 align:left position:20% line:5% size:70%
Hold it tight and relax.

46:43.633 --> 46:44.900 align:left position:35% line:5% size:55%
Halfway done.

46:44.900 --> 46:48.266 align:left position:25% line:5% size:65%
Tilt that pelvis in,
hold it for six.

46:48.266 --> 46:52.066 align:left position:15% line:5% size:75%
Two, try not to push on your
feet at all, using your pelvic

46:52.066 --> 46:57.400 align:left position:17.5% line:5% size:72.5%
and your abs to do all the
muscle work, and relax.

46:58.566 --> 47:01.233 align:left position:30% line:5% size:60%
Again for seven,
in through your nose.

47:01.233 --> 47:07.433 align:left position:30% line:5% size:60%
Out for one, two,
three, four, five, six,

47:07.433 --> 47:10.200 align:left position:25% line:5% size:65%
seven, eight, relax.

47:11.966 --> 47:15.133 align:left position:15% line:5% size:75%
In through your nose and out.

47:15.133 --> 47:25.733 align:left position:15% line:5% size:75%
For eight, two, three, four,
five, six, seven, eight, relax.

47:25.733 --> 47:29.466 align:left position:17.5% line:5% size:72.5%
And engage those ab muscles
again for nine.

47:29.466 --> 47:38.600 align:left position:22.5% line:5% size:67.5%
Two, three, four, five,
six, seven, eight, relax.

47:38.600 --> 47:41.033 align:left position:27.5% line:5% size:62.5%
And again for ten;
hold it tight.

47:42.333 --> 47:43.733 align:left position:27.5% line:5% size:62.5%
We wanna make sure
that we're keeping

47:43.733 --> 47:45.633 align:left position:17.5% line:5% size:72.5%
all our urine inside of us.

47:45.633 --> 47:50.333 align:left position:22.5% line:5% size:67.5%
Hold it tight for one,
two, three, four,

47:50.333 --> 47:54.733 align:left position:15% line:5% size:75%
five, six, seven, and eight.

47:54.733 --> 47:55.900 align:left position:42.5% line:5% size:47.5%
Relax.

47:56.966 --> 47:59.133 align:left position:35% line:5% size:55%
Nice effort.

48:00.233 --> 48:02.500 align:left position:30% line:5% size:60%
Okay, we are now
gonna transition,

48:03.566 --> 48:07.366 align:left position:30% line:5% size:60%
quick transition
to doing a side leg raise.

48:07.366 --> 48:10.533 align:left position:25% line:5% size:65%
So we are gonna start
with our left leg up.

48:10.533 --> 48:14.066 align:left position:17.5% line:5% size:72.5%
If you wanna strap on your
ankle weights, both legs.

48:14.066 --> 48:16.133 align:left position:30% line:5% size:60%
If you only have
one ankle weight,

48:16.133 --> 48:19.966 align:left position:10% line:5% size:80%
you can put it on your left leg.

48:19.966 --> 48:22.166 align:left position:12.5% line:5% size:77.5%
Phin Ter, again, is showing us
some modifications

48:22.166 --> 48:24.100 align:left position:30% line:5% size:60%
if you're unable
to get to the floor.

48:25.466 --> 48:27.366 align:left position:17.5% line:5% size:72.5%
We're gonna be standing up
and doing this exercise

48:27.366 --> 48:29.800 align:left position:22.5% line:5% size:67.5%
the same as we would be
doing it on the ground.

48:31.966 --> 48:35.133 align:left position:30% line:5% size:60%
So this exercise
builds up that muscle

48:35.133 --> 48:37.066 align:left position:20% line:5% size:70%
and also the bone density
of your hip

48:37.066 --> 48:39.533 align:left position:30% line:5% size:60%
because we know,
especially as we age,

48:39.533 --> 48:41.333 align:left position:12.5% line:5% size:77.5%
we do not wanna break our hips.

48:41.333 --> 48:43.500 align:left position:17.5% line:5% size:72.5%
And if we do break our hip,

48:43.500 --> 48:45.933 align:left position:30% line:5% size:60%
we wanna be able
to recover quickly.

48:45.933 --> 48:48.566 align:left position:32.5% line:5% size:57.5%
And if we fall,
we wanna make sure

48:48.566 --> 48:51.800 align:left position:20% line:5% size:70%
that it's minimal damage
to our hip joint

48:51.800 --> 48:53.500 align:left position:32.5% line:5% size:57.5%
because we know
it can be a hard,

48:53.500 --> 48:56.466 align:left position:35% line:5% size:55%
long recovery
if you hurt your hips.

48:57.766 --> 49:02.566 align:left position:27.5% line:5% size:62.5%
So let's strengthen
that muscle on our hip.

49:02.566 --> 49:03.966 align:left position:32.5% line:5% size:57.5%
You're gonna be
on your right side.

49:03.966 --> 49:05.966 align:left position:15% line:5% size:75%
Your left leg is gonna be up.

49:12.500 --> 49:14.200 align:left position:32.5% line:5% size:57.5%
Body's gonna be
in a straight line.

49:14.200 --> 49:16.200 align:left position:17.5% line:5% size:72.5%
If you're standing, you're
gonna be behind your chair

49:16.200 --> 49:17.433 align:left position:20% line:5% size:70%
with your leg coming up.

49:17.433 --> 49:19.766 align:left position:30% line:5% size:60%
Your body's nice,
your hips are stacked up,

49:19.766 --> 49:21.000 align:left position:27.5% line:5% size:62.5%
your foot is flat.

49:21.000 --> 49:23.366 align:left position:17.5% line:5% size:72.5%
We're gonna go up for four,
down for four.

49:23.366 --> 49:26.566 align:left position:17.5% line:5% size:72.5%
We're gonna try not to hit
the ground on the way down.

49:26.566 --> 49:28.833 align:left position:22.5% line:5% size:67.5%
If you want your body,
your head up,

49:28.833 --> 49:30.100 align:left position:20% line:5% size:70%
you can have it elevated.

49:30.100 --> 49:31.833 align:left position:25% line:5% size:65%
Otherwise, you can be
laying on your bicep,

49:31.833 --> 49:34.700 align:left position:22.5% line:5% size:67.5%
whatever's comfortable
for your spine alignment.

49:34.700 --> 49:39.400 align:left position:25% line:5% size:65%
All right, flat feet,
and let's work those hips.

49:39.400 --> 49:42.766 align:left position:25% line:5% size:65%
Up, two, three, four.

49:42.766 --> 49:46.433 align:left position:32.5% line:5% size:57.5%
We're going up
about 18, 20 inches.

49:46.433 --> 49:49.233 align:left position:32.5% line:5% size:57.5%
Feet are flat,
toes are not pointed.

49:49.233 --> 49:51.000 align:left position:37.5% line:5% size:52.5%
Back down.

49:51.000 --> 49:54.800 align:left position:25% line:5% size:65%
Two, three, and four.

49:54.800 --> 49:56.700 align:left position:30% line:5% size:60%
Nice, up for two.

49:56.700 --> 50:00.333 align:left position:30% line:5% size:60%
Two, three, four.

50:00.333 --> 50:04.233 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

50:04.233 --> 50:06.333 align:left position:25% line:5% size:65%
You can tap that toe
to the ground.

50:06.333 --> 50:09.166 align:left position:17.5% line:5% size:72.5%
You don't have to rest it;
lead with your heel.

50:09.166 --> 50:13.133 align:left position:27.5% line:5% size:62.5%
Back up for three,
two, three, four.

50:13.133 --> 50:16.700 align:left position:12.5% line:5% size:77.5%
If you're standing, making sure
you're nice and tall,

50:16.700 --> 50:18.433 align:left position:30% line:5% size:60%
not tilting over.

50:18.433 --> 50:20.233 align:left position:27.5% line:5% size:62.5%
Nice and slow down.

50:22.266 --> 50:27.266 align:left position:25% line:5% size:65%
And back up for four,
two, three, four.

50:27.266 --> 50:30.533 align:left position:27.5% line:5% size:62.5%
Flat feet and down.

50:30.533 --> 50:33.900 align:left position:30% line:5% size:60%
Two, three, four.

50:33.900 --> 50:39.233 align:left position:30% line:5% size:60%
Up for five, two,
three, four; nice job.

50:39.233 --> 50:43.366 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

50:43.366 --> 50:48.266 align:left position:15% line:5% size:75%
Up for six, two, three, four.

50:48.266 --> 50:53.066 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

50:53.066 --> 50:57.733 align:left position:12.5% line:5% size:77.5%
Up for seven, two, three, four.

50:57.733 --> 51:02.633 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

51:02.633 --> 51:07.700 align:left position:12.5% line:5% size:77.5%
Up for eight, two, three, four.

51:07.700 --> 51:12.466 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

51:12.466 --> 51:16.200 align:left position:22.5% line:5% size:67.5%
Up for nine; you should
feel it in your hip,

51:16.200 --> 51:18.266 align:left position:20% line:5% size:70%
right around that joint.

51:18.266 --> 51:22.833 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

51:22.833 --> 51:27.433 align:left position:12.5% line:5% size:77.5%
Last one; up, two, three, four.

51:27.433 --> 51:28.933 align:left position:32.5% line:5% size:57.5%
Hold it there.

51:28.933 --> 51:33.900 align:left position:17.5% line:5% size:72.5%
Down, two, three, and four.

51:33.900 --> 51:35.666 align:left position:45% line:5% size:45%
Nice.

51:35.666 --> 51:37.666 align:left position:25% line:5% size:65%
As you rest that hip,

51:39.100 --> 51:41.633 align:left position:27.5% line:5% size:62.5%
we wanna make sure
on all the exercises

51:41.633 --> 51:43.533 align:left position:30% line:5% size:60%
after we get done
with nine and ten,

51:43.533 --> 51:44.966 align:left position:15% line:5% size:75%
we feel like we need to rest

51:44.966 --> 51:47.200 align:left position:27.5% line:5% size:62.5%
'cause then we know
we maxed out our effort,

51:47.200 --> 51:48.800 align:left position:22.5% line:5% size:67.5%
and that's when you get
the most benefit.

51:48.800 --> 51:50.633 align:left position:22.5% line:5% size:67.5%
So we know, as humans,
we wanna be efficient.

51:50.633 --> 51:54.733 align:left position:20% line:5% size:70%
So if you're working your
hardest at nine and ten,

51:54.733 --> 51:56.733 align:left position:25% line:5% size:65%
and you have to rest,
then you know you're doing

51:56.733 --> 51:58.133 align:left position:27.5% line:5% size:62.5%
your maximum effort
and you're gonna get

51:58.133 --> 51:59.466 align:left position:20% line:5% size:70%
the most health benefits.

51:59.466 --> 52:01.733 align:left position:17.5% line:5% size:72.5%
You can do the same amount
of weights your whole life,

52:01.733 --> 52:03.500 align:left position:35% line:5% size:55%
that's fine,
to maintain what you have,

52:03.500 --> 52:05.433 align:left position:25% line:5% size:65%
but if you wanna get
those health benefits,

52:05.433 --> 52:08.333 align:left position:12.5% line:5% size:77.5%
you gotta increase your weights
every couple weeks,

52:08.333 --> 52:10.633 align:left position:22.5% line:5% size:67.5%
or as soon as your body
allows you to.

52:10.633 --> 52:13.166 align:left position:20% line:5% size:70%
When you do increase, you
wanna increase about by two,

52:13.166 --> 52:15.866 align:left position:15% line:5% size:75%
you know, one to three-pound
increments.

52:15.866 --> 52:18.500 align:left position:27.5% line:83% size:62.5%
We usually wanna be
on an intensity about four,

52:18.500 --> 52:19.900 align:left position:17.5% line:89% size:72.5%
on a scale of one to five.

52:19.900 --> 52:22.666 align:left position:30% line:83% size:60%
So one would be,
like, a green bean,

52:22.666 --> 52:25.700 align:left position:30% line:83% size:60%
and five would be
a big box of steaks.

52:25.700 --> 52:27.100 align:left position:22.5% line:89% size:67.5%
We wanna be at a four.

52:27.100 --> 52:29.233 align:left position:35% line:83% size:55%
So maybe like
a watermelon effort.

52:30.233 --> 52:33.866 align:left position:15% line:83% size:75%
And whatever size watermelon
it is depends on your body.

52:33.866 --> 52:35.633 align:left position:37.5% line:89% size:52.5%
Second set.

52:35.633 --> 52:37.500 align:left position:15% line:5% size:75%
So body's in a straight line,

52:38.833 --> 52:42.833 align:left position:17.5% line:5% size:72.5%
hips are stacked together,
feet are flat,

52:42.833 --> 52:44.966 align:left position:22.5% line:5% size:67.5%
and we are gonna go up.

52:44.966 --> 52:48.533 align:left position:30% line:5% size:60%
Two, three, four.

52:48.533 --> 52:53.033 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

52:53.033 --> 52:57.766 align:left position:15% line:5% size:75%
Up for two, two, three, four.

52:57.766 --> 53:02.266 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

53:02.266 --> 53:06.666 align:left position:12.5% line:5% size:77.5%
Up for three, two, three, four.

53:06.666 --> 53:07.833 align:left position:32.5% line:5% size:57.5%
Nice, Liliana.

53:07.833 --> 53:11.933 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

53:11.933 --> 53:14.333 align:left position:35% line:5% size:55%
Up for four.

53:14.333 --> 53:16.533 align:left position:32.5% line:5% size:57.5%
Nice job, Dani.

53:16.533 --> 53:20.733 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

53:20.733 --> 53:22.200 align:left position:32.5% line:5% size:57.5%
Nice, Phin Ter.

53:22.200 --> 53:27.966 align:left position:12.5% line:5% size:77.5%
Up for five, two, three, four.

53:27.966 --> 53:32.200 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

53:32.200 --> 53:33.366 align:left position:32.5% line:5% size:57.5%
Good, Bridget.

53:33.366 --> 53:38.033 align:left position:15% line:5% size:75%
Up for six, two, three, four.

53:38.033 --> 53:41.866 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

53:41.866 --> 53:43.033 align:left position:35% line:5% size:55%
Nice, Penny.

53:43.033 --> 53:48.866 align:left position:20% line:5% size:70%
Up for seven, two, three,
four; hold it up there.

53:48.866 --> 53:52.433 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

53:52.433 --> 53:53.633 align:left position:35% line:5% size:55%
Nice, Cristy.

53:53.633 --> 53:58.700 align:left position:12.5% line:5% size:77.5%
Up for eight, two, three, four.

53:58.700 --> 54:02.833 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

54:02.833 --> 54:05.433 align:left position:27.5% line:5% size:62.5%
You should feel it
in those hips, right?

54:05.433 --> 54:08.533 align:left position:22.5% line:5% size:67.5%
Yes, especially the one
you have the weight on.

54:08.533 --> 54:13.000 align:left position:25% line:5% size:65%
Up, two, three, four.

54:13.000 --> 54:17.433 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

54:17.433 --> 54:20.133 align:left position:25% line:5% size:65%
Last one, up for ten,
hold it up there.

54:20.133 --> 54:23.400 align:left position:30% line:5% size:60%
You've got this,
flat feet, and down.

54:23.400 --> 54:27.300 align:left position:32.5% line:5% size:57.5%
Nice and slow.

54:27.300 --> 54:28.466 align:left position:42.5% line:5% size:47.5%
Great.

54:28.466 --> 54:31.033 align:left position:10% line:5% size:80%
Yes, feel like you need a break?

54:31.033 --> 54:32.200 align:left position:35% line:5% size:55%
That's good.

54:32.200 --> 54:34.433 align:left position:20% line:5% size:70%
That means you're at the
right amount of weight.

54:34.433 --> 54:37.500 align:left position:32.5% line:5% size:57.5%
So flipping on
to the other side.

54:37.500 --> 54:39.800 align:left position:32.5% line:5% size:57.5%
So if you just
did your left leg,

54:39.800 --> 54:42.666 align:left position:30% line:5% size:60%
we are gonna have
our right leg on top.

54:43.900 --> 54:45.333 align:left position:37.5% line:5% size:52.5%
If you need
to increase your weights

54:45.333 --> 54:48.066 align:left position:20% line:5% size:70%
or decrease your weights,
go ahead and do so.

54:52.300 --> 54:54.733 align:left position:35% line:5% size:55%
Again, bodies
are in a very straight line,

54:54.733 --> 54:57.600 align:left position:25% line:5% size:65%
hips are stacked up,
feet are flat,

54:58.733 --> 55:01.133 align:left position:35% line:5% size:55%
head and neck
are in a neutral position.

55:01.133 --> 55:06.200 align:left position:20% line:5% size:70%
And up, two, three, four.

55:06.200 --> 55:08.600 align:left position:17.5% line:5% size:72.5%
If you're standing, you're
gonna feel this in both hips

55:08.600 --> 55:11.433 align:left position:17.5% line:5% size:72.5%
because both hips are doing
a lot of the effort.

55:11.433 --> 55:13.633 align:left position:20% line:5% size:70%
If you're on the ground,

55:13.633 --> 55:15.633 align:left position:22.5% line:5% size:67.5%
you're gonna feel more
the effort on the hip

55:15.633 --> 55:16.800 align:left position:25% line:5% size:65%
that you're raising.

55:16.800 --> 55:21.466 align:left position:22.5% line:5% size:67.5%
Up for two, two, three,
four; hold it up there.

55:21.466 --> 55:22.633 align:left position:37.5% line:5% size:52.5%
Flat feet.

55:22.633 --> 55:23.800 align:left position:27.5% line:5% size:62.5%
When it gets hard,

55:23.800 --> 55:25.500 align:left position:27.5% line:5% size:62.5%
sometimes you wanna
point those toes down.

55:25.500 --> 55:27.966 align:left position:32.5% line:5% size:57.5%
Nice and slow.

55:27.966 --> 55:33.366 align:left position:12.5% line:5% size:77.5%
Up for three, two, three, four.

55:33.366 --> 55:37.266 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

55:37.266 --> 55:38.733 align:left position:32.5% line:5% size:57.5%
Keep breathing.

55:38.733 --> 55:44.066 align:left position:12.5% line:5% size:77.5%
Up for four, two, three, four.

55:44.066 --> 55:49.400 align:left position:27.5% line:5% size:62.5%
Down nice and slow,
two, three, four.

55:49.400 --> 55:54.300 align:left position:12.5% line:5% size:77.5%
Up for five, two, three, four.

55:54.300 --> 55:59.033 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

55:59.033 --> 56:03.233 align:left position:15% line:5% size:75%
Up for six, two, three, four.

56:04.233 --> 56:08.633 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

56:08.633 --> 56:10.600 align:left position:35% line:5% size:55%
Up for seven.

56:10.600 --> 56:13.533 align:left position:25% line:5% size:65%
Starting to feel it;
keep breathing.

56:13.533 --> 56:14.833 align:left position:22.5% line:5% size:67.5%
Don't hold your breath.

56:14.833 --> 56:19.900 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

56:19.900 --> 56:23.766 align:left position:12.5% line:5% size:77.5%
Up for eight, two, three, four.

56:23.766 --> 56:28.733 align:left position:30% line:5% size:60%
Flat feet; down,
two, three, four.

56:29.733 --> 56:34.433 align:left position:12.5% line:5% size:77.5%
Up for nine, two, three, four.

56:34.433 --> 56:37.766 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

56:37.766 --> 56:40.466 align:left position:17.5% line:5% size:72.5%
This one, you should barely
be able to push it up.

56:40.466 --> 56:44.700 align:left position:12.5% line:5% size:77.5%
Up, two, three, four; hold it.

56:44.700 --> 56:48.366 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

56:48.366 --> 56:50.566 align:left position:40% line:5% size:50%
Nice job.

56:50.566 --> 56:54.133 align:left position:32.5% line:5% size:57.5%
Should feel it
right in that hip area.

56:55.866 --> 56:58.933 align:left position:20% line:5% size:70%
Okay, so if you are able
to do that one

56:58.933 --> 57:03.833 align:left position:27.5% line:5% size:62.5%
to 11, 12, 13, 14,
15, even to 12,

57:03.833 --> 57:06.033 align:left position:22.5% line:5% size:67.5%
then, you know, you're
ready for extra weight.

57:06.033 --> 57:08.733 align:left position:15% line:5% size:75%
So with these ankle weights,
they're adjustable.

57:08.733 --> 57:10.800 align:left position:15% line:5% size:75%
You can add one little pound
of sand in there,

57:10.800 --> 57:12.933 align:left position:22.5% line:5% size:67.5%
or an extra half-pound.

57:12.933 --> 57:15.000 align:left position:25% line:5% size:65%
If you couldn't do it
in good form

57:15.000 --> 57:17.200 align:left position:20% line:5% size:70%
and your leg was kind of
flailing all over the place,

57:17.200 --> 57:19.000 align:left position:27.5% line:5% size:62.5%
then maybe you need
to go down in weights.

57:19.000 --> 57:20.166 align:left position:15% line:89% size:75%
Usually, that's not the case.

57:20.166 --> 57:22.166 align:left position:22.5% line:83% size:67.5%
Most time, people just
need encouragement

57:22.166 --> 57:24.633 align:left position:17.5% line:83% size:72.5%
to go up in weights so they
can get those health benefits.

57:24.633 --> 57:25.800 align:left position:47.5% line:89% size:42.5%
So.

57:26.800 --> 57:29.466 align:left position:35% line:83% size:55%
Are you ready
for the second set?

57:31.766 --> 57:35.300 align:left position:25% line:5% size:65%
Okay, side leg raise.

57:35.300 --> 57:38.200 align:left position:35% line:5% size:55%
Foot is flat,
body's in a straight line,

57:38.200 --> 57:43.200 align:left position:27.5% line:5% size:62.5%
knees are together,
and we are going up.

57:43.200 --> 57:47.166 align:left position:30% line:5% size:60%
Two, three, four,
at a good height.

57:47.166 --> 57:51.733 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

57:51.733 --> 57:56.366 align:left position:15% line:5% size:75%
Up for two, two, three, four.

57:56.366 --> 58:00.566 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

58:00.566 --> 58:05.566 align:left position:27.5% line:5% size:62.5%
Up for three, two,
three, four.

58:05.566 --> 58:10.033 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

58:10.033 --> 58:14.800 align:left position:12.5% line:5% size:77.5%
Up for four, two, three, four.

58:14.800 --> 58:19.266 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

58:19.266 --> 58:23.433 align:left position:12.5% line:5% size:77.5%
Up for five, two, three, four.

58:23.433 --> 58:28.500 align:left position:30% line:5% size:60%
Flat feet, down,
two, three, four.

58:29.500 --> 58:33.700 align:left position:15% line:5% size:75%
Up for six, two, three, four.

58:33.700 --> 58:38.100 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

58:38.100 --> 58:41.866 align:left position:12.5% line:5% size:77.5%
Up for seven, two, three, four.

58:41.866 --> 58:43.766 align:left position:25% line:5% size:65%
Lead with your heel.

58:43.766 --> 58:47.166 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

58:47.166 --> 58:49.066 align:left position:15% line:5% size:75%
Think about pointing that toe
towards the ground

58:49.066 --> 58:50.766 align:left position:17.5% line:5% size:72.5%
for this one; up for eight.

58:50.766 --> 58:53.700 align:left position:30% line:5% size:60%
Two, three, four.

58:53.700 --> 58:58.000 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

58:58.000 --> 58:59.166 align:left position:35% line:5% size:55%
Up for nine.

58:59.166 --> 59:00.633 align:left position:12.5% line:5% size:77.5%
You should feel it in that hip.

59:01.900 --> 59:03.366 align:left position:32.5% line:5% size:57.5%
Hold it on top.

59:03.366 --> 59:07.700 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

59:07.700 --> 59:09.133 align:left position:37.5% line:5% size:52.5%
Up for ten.

59:09.133 --> 59:12.300 align:left position:30% line:5% size:60%
Two, three, four.

59:12.300 --> 59:16.300 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

59:17.400 --> 59:19.600 align:left position:40% line:5% size:50%
Nice job.

59:20.900 --> 59:24.033 align:left position:17.5% line:83% size:72.5%
Okay, the next one is going
to be our chest press.

59:24.033 --> 59:28.366 align:left position:12.5% line:83% size:77.5%
So we're gonna be strengthening
that upper front of your body.

59:28.366 --> 59:31.266 align:left position:32.5% line:83% size:57.5%
We can take off
our ankle weights.

59:32.700 --> 59:34.966 align:left position:30% line:83% size:60%
The modification
of the chest press,

59:34.966 --> 59:37.866 align:left position:22.5% line:83% size:67.5%
Phin Ter is going to be
doing it against the wall.

59:40.966 --> 59:43.800 align:left position:20% line:83% size:70%
The rest of you are gonna
grab your heaviest weights

59:43.800 --> 59:48.566 align:left position:10% line:83% size:80%
'cause this is a very big muscle
and strong muscle in your body.

59:49.633 --> 59:52.233 align:left position:32.5% line:83% size:57.5%
You're gonna be
laying on your back.

59:56.433 --> 59:58.100 align:left position:25% line:5% size:65%
And as we get ready,

01:00:01.433 --> 01:00:03.633 align:left position:32.5% line:5% size:57.5%
we're gonna be
in goal post position.

01:00:03.633 --> 01:00:07.166 align:left position:17.5% line:5% size:72.5%
This muscle is for pushing,
pulling.

01:00:08.166 --> 01:00:09.566 align:left position:22.5% line:5% size:67.5%
Eventually, if you feel

01:00:09.566 --> 01:00:12.766 align:left position:12.5% line:5% size:77.5%
like these weights aren't good
enough, you can do pushups.

01:00:12.766 --> 01:00:16.500 align:left position:15% line:5% size:75%
We are gonna go up for four,
down for four.

01:00:16.500 --> 01:00:19.766 align:left position:20% line:5% size:70%
We're gonna keep it at a
90-degree angle with our arms,

01:00:19.766 --> 01:00:22.100 align:left position:25% line:5% size:65%
go straight, and then
back to a 90-degree angle.

01:00:23.100 --> 01:00:25.666 align:left position:30% line:5% size:60%
Weights should be
across your chest,

01:00:25.666 --> 01:00:26.866 align:left position:35% line:5% size:55%
and let's go.

01:00:26.866 --> 01:00:31.666 align:left position:32.5% line:5% size:57.5%
Up, two, three,
four, hold it on top.

01:00:32.666 --> 01:00:34.933 align:left position:20% line:5% size:70%
And down, nice and slow.

01:00:34.933 --> 01:00:37.266 align:left position:30% line:5% size:60%
Two, three, four.

01:00:37.266 --> 01:00:40.433 align:left position:12.5% line:5% size:77.5%
I want you to hover your arms,
but not rest them.

01:00:40.433 --> 01:00:44.966 align:left position:15% line:5% size:75%
Up for two, two, three, four.

01:00:44.966 --> 01:00:49.766 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:00:49.766 --> 01:00:54.833 align:left position:12.5% line:5% size:77.5%
Up for three, two, three, four.

01:00:54.833 --> 01:01:00.100 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:01:00.100 --> 01:01:05.466 align:left position:12.5% line:5% size:77.5%
Up for four, two, three, four.

01:01:05.466 --> 01:01:10.300 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:01:10.300 --> 01:01:15.366 align:left position:12.5% line:5% size:77.5%
Up for five, two, three, four.

01:01:15.366 --> 01:01:20.233 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:01:20.233 --> 01:01:21.400 align:left position:37.5% line:5% size:52.5%
Up for six.

01:01:23.433 --> 01:01:24.833 align:left position:32.5% line:5% size:57.5%
Hold it on top.

01:01:25.866 --> 01:01:29.833 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:01:29.833 --> 01:01:31.133 align:left position:17.5% line:5% size:72.5%
Loose grip on your weights.

01:01:31.133 --> 01:01:34.866 align:left position:22.5% line:5% size:67.5%
Use that chest to push
the weights up.

01:01:36.766 --> 01:01:41.666 align:left position:17.5% line:5% size:72.5%
Down, two, three, and four.

01:01:41.666 --> 01:01:43.866 align:left position:27.5% line:5% size:62.5%
Nice, up for seven.

01:01:43.866 --> 01:01:47.700 align:left position:30% line:5% size:60%
Two, three, four.

01:01:47.700 --> 01:01:52.566 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:01:52.566 --> 01:01:57.466 align:left position:12.5% line:5% size:77.5%
Up for eight, two, three, four.

01:01:57.466 --> 01:02:01.600 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:02:01.600 --> 01:02:03.466 align:left position:25% line:5% size:65%
Keep that core tight.

01:02:03.466 --> 01:02:08.433 align:left position:12.5% line:5% size:77.5%
Up for nine, two, three, four.

01:02:08.433 --> 01:02:12.900 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:02:12.900 --> 01:02:15.300 align:left position:25% line:5% size:65%
Last one, up for ten.

01:02:15.300 --> 01:02:18.566 align:left position:30% line:5% size:60%
Two, three, four.

01:02:18.566 --> 01:02:23.633 align:left position:17.5% line:5% size:72.5%
Down, two, three, and four.

01:02:23.633 --> 01:02:28.533 align:left position:15% line:5% size:75%
Nice, rest that chest muscle.

01:02:28.533 --> 01:02:32.166 align:left position:22.5% line:5% size:67.5%
So that one felt easier
than the hips, right?

01:02:32.166 --> 01:02:33.366 align:left position:27.5% line:89% size:62.5%
Which usually means

01:02:33.366 --> 01:02:35.233 align:left position:32.5% line:83% size:57.5%
that we can use
a little bit more weight,

01:02:35.233 --> 01:02:38.033 align:left position:15% line:83% size:75%
and if you've been using the
same weight for a couple weeks,

01:02:38.033 --> 01:02:40.333 align:left position:12.5% line:89% size:77.5%
try to use the next weight up.

01:02:40.333 --> 01:02:43.033 align:left position:22.5% line:83% size:67.5%
So if you're on fives,
go up to sevens or eights.

01:02:43.033 --> 01:02:44.866 align:left position:35% line:83% size:55%
Go up to tens
and see how that feels.

01:02:44.866 --> 01:02:47.066 align:left position:30% line:83% size:60%
See if you can do
ten of 'em in a row,

01:02:47.066 --> 01:02:48.466 align:left position:32.5% line:83% size:57.5%
and if you can,
then you're ready

01:02:48.466 --> 01:02:49.833 align:left position:17.5% line:89% size:72.5%
for that amount of weight.

01:02:49.833 --> 01:02:52.133 align:left position:17.5% line:83% size:72.5%
We wanna make sure that we
keep getting stronger, right?

01:02:52.133 --> 01:02:53.300 align:left position:25% line:89% size:65%
This is progressive.

01:02:53.300 --> 01:02:54.700 align:left position:12.5% line:89% size:77.5%
If we want the health benefits,

01:02:54.700 --> 01:02:57.366 align:left position:17.5% line:83% size:72.5%
we wanna make sure that we
keep lifting heavier weights.

01:02:57.366 --> 01:02:58.866 align:left position:12.5% line:89% size:77.5%
And when you're plateaued out,

01:02:58.866 --> 01:03:01.133 align:left position:15% line:83% size:75%
and you're like, "I'm at the
heaviest weights possible,

01:03:01.133 --> 01:03:04.400 align:left position:30% line:83% size:60%
I'm at 15s or 20s
for all the exercises,"

01:03:04.400 --> 01:03:07.633 align:left position:12.5% line:83% size:77.5%
then maybe it's time to switch
some of the exercises up.

01:03:07.633 --> 01:03:08.866 align:left position:37.5% line:5% size:52.5%
All right.

01:03:08.866 --> 01:03:12.300 align:left position:17.5% line:5% size:72.5%
We are gonna do second set
of chest press.

01:03:12.300 --> 01:03:15.866 align:left position:17.5% line:5% size:72.5%
Again, you're on your back,
goal post position.

01:03:18.433 --> 01:03:20.800 align:left position:30% line:5% size:60%
Think about using
that chest muscle

01:03:20.800 --> 01:03:23.433 align:left position:22.5% line:5% size:67.5%
to push the weights up.

01:03:23.433 --> 01:03:28.300 align:left position:25% line:5% size:65%
Up, two, three, four;
nice and slow.

01:03:29.300 --> 01:03:32.533 align:left position:27.5% line:5% size:62.5%
And try not to rest
your elbows on the down.

01:03:32.533 --> 01:03:34.166 align:left position:15% line:5% size:75%
Hover right over the ground.

01:03:34.166 --> 01:03:35.800 align:left position:30% line:5% size:60%
You're pushing up
right over your chest.

01:03:35.800 --> 01:03:36.966 align:left position:37.5% line:5% size:52.5%
Up for two.

01:03:36.966 --> 01:03:40.300 align:left position:30% line:5% size:60%
Two, three, four.

01:03:40.300 --> 01:03:44.800 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:03:44.800 --> 01:03:49.433 align:left position:12.5% line:5% size:77.5%
Up for three, two, three, four.

01:03:49.433 --> 01:03:53.733 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:03:53.733 --> 01:03:58.633 align:left position:12.5% line:5% size:77.5%
Up for four, two, three, four.

01:03:58.633 --> 01:04:03.466 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:04:03.466 --> 01:04:08.433 align:left position:12.5% line:5% size:77.5%
Up for five, two, three, four.

01:04:08.433 --> 01:04:10.466 align:left position:27.5% line:5% size:62.5%
Nice and slow down.

01:04:11.533 --> 01:04:13.166 align:left position:17.5% line:5% size:72.5%
Focus on that chest muscle.

01:04:13.166 --> 01:04:15.466 align:left position:20% line:5% size:70%
As we focus on the muscle
that we're using,

01:04:15.466 --> 01:04:17.900 align:left position:17.5% line:5% size:72.5%
we're connecting your brain
to that muscle,

01:04:17.900 --> 01:04:20.166 align:left position:30% line:5% size:60%
and we can use it
more efficiently.

01:04:21.166 --> 01:04:24.400 align:left position:25% line:5% size:65%
Down, nice and slow.

01:04:25.800 --> 01:04:30.866 align:left position:12.5% line:5% size:77.5%
Up for seven, two, three, four.

01:04:30.866 --> 01:04:35.533 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:04:35.533 --> 01:04:39.766 align:left position:20% line:5% size:70%
Eight, two, three, four.

01:04:39.766 --> 01:04:44.033 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:04:44.033 --> 01:04:48.333 align:left position:22.5% line:5% size:67.5%
Nine, two, three, four.

01:04:49.333 --> 01:04:53.033 align:left position:22.5% line:5% size:67.5%
Down, two, three, four.

01:04:53.033 --> 01:04:55.000 align:left position:20% line:5% size:70%
Nice effort, up for ten.

01:04:55.000 --> 01:04:57.733 align:left position:30% line:5% size:60%
Two, three, four.

01:04:57.733 --> 01:04:59.066 align:left position:27.5% line:5% size:62.5%
Nice and slow down.

01:04:59.066 --> 01:05:03.533 align:left position:17.5% line:5% size:72.5%
Down, two, three, and four.

01:05:04.533 --> 01:05:06.333 align:left position:45% line:89% size:45%
Nice.

01:05:06.333 --> 01:05:07.500 align:left position:45% line:89% size:45%
Okay.

01:05:07.500 --> 01:05:10.000 align:left position:25% line:89% size:65%
As you sit up slowly,

01:05:11.000 --> 01:05:12.966 align:left position:17.5% line:89% size:72.5%
we are going to transition

01:05:12.966 --> 01:05:14.766 align:left position:32.5% line:83% size:57.5%
and do a couple
balance exercises.

01:05:14.766 --> 01:05:17.733 align:left position:10% line:83% size:80%
So we're gonna tuck our weights,
roll up our mats,

01:05:17.733 --> 01:05:19.566 align:left position:17.5% line:89% size:72.5%
put 'em up under our chair.

01:05:32.733 --> 01:05:33.933 align:left position:20% line:89% size:70%
The first exercise that--

01:05:33.933 --> 01:05:35.566 align:left position:15% line:89% size:75%
Or the first balance exercise

01:05:35.566 --> 01:05:38.266 align:left position:25% line:83% size:65%
that we are gonna do
is the one-legged stork.

01:05:39.333 --> 01:05:42.033 align:left position:27.5% line:83% size:62.5%
You might have seen
people do this.

01:05:45.433 --> 01:05:49.266 align:left position:22.5% line:83% size:67.5%
We are going to hold it
for 30 seconds on each leg.

01:05:49.266 --> 01:05:51.066 align:left position:22.5% line:71% size:67.5%
Our goal is to be able
to do this

01:05:51.066 --> 01:05:52.466 align:left position:15% line:71% size:75%
for two minutes on each leg,

01:05:52.466 --> 01:05:54.066 align:left position:30% line:71% size:60%
but if you wanna
start at five seconds,

01:05:54.066 --> 01:05:56.066 align:left position:12.5% line:71% size:77.5%
you can start at five seconds;
do what you can.

01:05:56.066 --> 01:05:58.166 align:left position:30% line:71% size:60%
If you tip over,
just realign yourself,

01:05:58.166 --> 01:06:00.000 align:left position:25% line:71% size:65%
and start over again.

01:06:00.000 --> 01:06:04.033 align:left position:12.5% line:71% size:77.5%
So we are gonna, easiest option
is just to use your chair

01:06:04.033 --> 01:06:05.900 align:left position:17.5% line:71% size:72.5%
for balance if you need to,

01:06:05.900 --> 01:06:08.733 align:left position:22.5% line:71% size:67.5%
and just lift one foot
slightly up,

01:06:08.733 --> 01:06:10.766 align:left position:20% line:71% size:70%
if that's where you feel
like your comfort is today.

01:06:10.766 --> 01:06:13.200 align:left position:12.5% line:71% size:77.5%
Balance can change day to day;
that's fine.

01:06:13.200 --> 01:06:14.800 align:left position:22.5% line:71% size:67.5%
If you're feeling real
comfortable about that,

01:06:14.800 --> 01:06:17.000 align:left position:25% line:71% size:65%
you can put your leg
high up as you can.

01:06:17.000 --> 01:06:18.400 align:left position:15% line:89% size:75%
Try not to push on that knee.

01:06:18.400 --> 01:06:21.066 align:left position:22.5% line:83% size:67.5%
So we're gonna hold it
for 30 seconds.

01:06:21.066 --> 01:06:23.033 align:left position:27.5% line:83% size:62.5%
When you feel nice
and comfortable,

01:06:24.600 --> 01:06:28.533 align:left position:15% line:83% size:75%
try to find a point of focus
and concentration,

01:06:28.533 --> 01:06:30.933 align:left position:32.5% line:83% size:57.5%
not on somebody
that's tipping over,

01:06:30.933 --> 01:06:32.466 align:left position:35% line:89% size:55%
and let's go.

01:06:56.833 --> 01:07:01.400 align:left position:17.5% line:89% size:72.5%
Four, three, two, and one.

01:07:01.400 --> 01:07:02.933 align:left position:45% line:89% size:45%
Nice.

01:07:02.933 --> 01:07:05.300 align:left position:22.5% line:83% size:67.5%
All right, we're gonna
switch to the other leg.

01:07:05.300 --> 01:07:08.033 align:left position:30% line:71% size:60%
So, other leg up.

01:07:09.166 --> 01:07:11.800 align:left position:25% line:71% size:65%
Again, you can do it
like a bicycle,

01:07:11.800 --> 01:07:13.400 align:left position:35% line:71% size:55%
but otherwise
you can put your leg up

01:07:13.400 --> 01:07:15.033 align:left position:12.5% line:71% size:77.5%
as much as you're comfortable.

01:07:15.033 --> 01:07:16.866 align:left position:12.5% line:71% size:77.5%
Use your hands only as needed,

01:07:16.866 --> 01:07:20.633 align:left position:30% line:71% size:60%
and let's hold it
for 30 seconds, starting now.

01:07:45.700 --> 01:07:51.100 align:left position:10% line:71% size:80%
Five, four, three, two, and one.

01:07:51.100 --> 01:07:53.566 align:left position:40% line:71% size:50%
Nice job.

01:07:53.566 --> 01:07:54.866 align:left position:45% line:71% size:45%
Okay.

01:07:54.866 --> 01:07:57.200 align:left position:20% line:71% size:70%
The next balance exercise
we're gonna do

01:07:57.200 --> 01:07:58.366 align:left position:27.5% line:71% size:62.5%
is the tandem walk.

01:07:58.366 --> 01:08:00.666 align:left position:27.5% line:71% size:62.5%
So if you step back
a couple feet,

01:08:00.666 --> 01:08:03.633 align:left position:25% line:71% size:65%
we're gonna be taking
seven steps in,

01:08:03.633 --> 01:08:06.000 align:left position:32.5% line:71% size:57.5%
turning around,
and seven steps out.

01:08:06.000 --> 01:08:08.433 align:left position:17.5% line:71% size:72.5%
If you're having a problem

01:08:08.433 --> 01:08:10.700 align:left position:17.5% line:71% size:72.5%
and you need an extra step
in there,

01:08:10.700 --> 01:08:12.300 align:left position:30% line:71% size:60%
or you feel like
your balance is off,

01:08:12.300 --> 01:08:14.800 align:left position:25% line:71% size:65%
make sure that you're
doing it up against a wall

01:08:14.800 --> 01:08:18.233 align:left position:15% line:71% size:75%
or that you're doing it, you
know, across a flat surface,

01:08:18.233 --> 01:08:20.366 align:left position:20% line:71% size:70%
where you have something
to catch your balance.

01:08:20.366 --> 01:08:23.100 align:left position:22.5% line:71% size:67.5%
If not, this is, again,
a different balance exercise.

01:08:23.100 --> 01:08:26.666 align:left position:20% line:71% size:70%
We wanna keep our eyes up
and we're going nice and slow.

01:08:26.666 --> 01:08:28.666 align:left position:32.5% line:71% size:57.5%
If you go fast,
it's actually easier.

01:08:28.666 --> 01:08:30.933 align:left position:17.5% line:71% size:72.5%
Wanna spread those toes out
in your shoes,

01:08:30.933 --> 01:08:32.166 align:left position:12.5% line:71% size:77.5%
making sure that you're getting

01:08:32.166 --> 01:08:35.133 align:left position:27.5% line:71% size:62.5%
all of the balance
you can from your feet.

01:08:35.133 --> 01:08:38.166 align:left position:25% line:71% size:65%
And you're gonna take
seven steps forward.

01:08:38.166 --> 01:08:40.033 align:left position:17.5% line:71% size:72.5%
Eyes up; you can go ahead.

01:08:46.933 --> 01:08:51.066 align:left position:22.5% line:83% size:67.5%
When you get to seven,
turn around slowly,

01:08:51.066 --> 01:08:52.666 align:left position:17.5% line:89% size:72.5%
and you can do seven back.

01:08:57.600 --> 01:08:59.633 align:left position:22.5% line:83% size:67.5%
Our goal is to be able
to do this

01:09:00.700 --> 01:09:03.166 align:left position:17.5% line:89% size:72.5%
20, 30, 40 steps in a row,

01:09:03.166 --> 01:09:05.466 align:left position:22.5% line:83% size:67.5%
and something that you
can practice at home.

01:09:12.033 --> 01:09:14.333 align:left position:25% line:89% size:65%
All right, nice job.

01:09:14.333 --> 01:09:16.666 align:left position:22.5% line:83% size:67.5%
We finished exercises,
finished the balance.

01:09:16.666 --> 01:09:18.100 align:left position:20% line:89% size:70%
Now we're gonna stretch.

01:09:18.100 --> 01:09:21.066 align:left position:15% line:71% size:75%
So first thing we're gonna do
is stretch out our hamstrings.

01:09:21.066 --> 01:09:23.133 align:left position:32.5% line:71% size:57.5%
So this is the
back of your legs.

01:09:23.133 --> 01:09:25.266 align:left position:32.5% line:71% size:57.5%
If you wanna go
in front of your chair,

01:09:29.366 --> 01:09:33.700 align:left position:15% line:71% size:75%
and hands on your chair, you
can put elbows on your chair.

01:09:33.700 --> 01:09:36.500 align:left position:15% line:71% size:75%
 
If you feel like you need
a better stretch, push back.

01:09:36.500 --> 01:09:39.566 align:left position:15% line:83% size:75%
You can widen those legs out
until you feel a nice,

01:09:39.566 --> 01:09:43.400 align:left position:15% line:83% size:75%
really great stretch in that
upper back of your leg.

01:09:44.400 --> 01:09:45.733 align:left position:17.5% line:89% size:72.5%
We wanna hold that stretch.

01:09:45.733 --> 01:09:47.933 align:left position:20% line:83% size:70%
We always want to stretch
after we exercise,

01:09:47.933 --> 01:09:51.166 align:left position:22.5% line:83% size:67.5%
not necessarily before;
before, we wanna warm up.

01:09:51.166 --> 01:09:55.600 align:left position:20% line:83% size:70%
After, we wanna stretch;
helps with your flexibility

01:09:55.600 --> 01:09:56.966 align:left position:22.5% line:89% size:67.5%
and with your balance.

01:09:58.800 --> 01:10:00.066 align:left position:22.5% line:89% size:67.5%
We're gonna hold that.

01:10:05.033 --> 01:10:06.933 align:left position:30% line:89% size:60%
Should feel good.

01:10:06.933 --> 01:10:10.033 align:left position:15% line:89% size:75%
All right, relax those legs.

01:10:11.766 --> 01:10:14.000 align:left position:20% line:83% size:70%
Next stretch is gonna be
our quadriceps,

01:10:14.000 --> 01:10:15.700 align:left position:32.5% line:83% size:57.5%
so if you want
to grab your chair,

01:10:15.700 --> 01:10:17.100 align:left position:22.5% line:89% size:67.5%
you can use your chair.

01:10:19.300 --> 01:10:20.466 align:left position:35% line:89% size:55%
For this one,

01:10:20.466 --> 01:10:22.066 align:left position:22.5% line:83% size:67.5%
Phin Ter is gonna show
you a modification

01:10:22.066 --> 01:10:23.466 align:left position:15% line:71% size:75%
that you can do in the chair

01:10:23.466 --> 01:10:25.766 align:left position:30% line:83% size:60%
if you are unable
to grab your leg,

01:10:25.766 --> 01:10:27.366 align:left position:22.5% line:83% size:67.5%
or you don't feel like
grabbing your leg,

01:10:27.366 --> 01:10:29.466 align:left position:20% line:89% size:70%
you can grab your pants.

01:10:29.466 --> 01:10:31.666 align:left position:25% line:83% size:65%
If you have a towel,
you can roll up a towel.

01:10:31.666 --> 01:10:32.966 align:left position:27.5% line:83% size:62.5%
Otherwise, you can
grab your shoe.

01:10:35.000 --> 01:10:37.366 align:left position:20% line:89% size:70%
Get your knees together.

01:10:37.366 --> 01:10:39.266 align:left position:32.5% line:71% size:57.5%
And this effort
you can really feel

01:10:39.266 --> 01:10:43.500 align:left position:30% line:71% size:60%
if you push down
with your kneecap.

01:10:43.500 --> 01:10:45.166 align:left position:22.5% line:71% size:67.5%
Think about pushing it
to the floor

01:10:45.166 --> 01:10:47.400 align:left position:10% line:71% size:80%
and tilting your pelvis forward.

01:10:47.400 --> 01:10:48.700 align:left position:27.5% line:71% size:62.5%
Again, we're gonna
hold that stretch.

01:10:48.700 --> 01:10:51.333 align:left position:27.5% line:71% size:62.5%
You should feel it
in the front of your leg.

01:10:51.333 --> 01:10:53.433 align:left position:27.5% line:71% size:62.5%
 
Should feel good
after strength training.

01:10:58.533 --> 01:11:00.566 align:left position:17.5% line:89% size:72.5%
For about 20 to 30 seconds.

01:11:04.533 --> 01:11:07.133 align:left position:25% line:89% size:65%
Awesome, switch legs.

01:11:17.666 --> 01:11:19.566 align:left position:30% line:83% size:60%
Try to keep those
knees together.

01:11:25.000 --> 01:11:26.166 align:left position:22.5% line:89% size:67.5%
When you're stretching,

01:11:26.166 --> 01:11:27.966 align:left position:22.5% line:83% size:67.5%
you wanna get into the
deepest stretch you can

01:11:27.966 --> 01:11:29.133 align:left position:25% line:89% size:65%
without having pain.

01:11:29.133 --> 01:11:32.300 align:left position:12.5% line:83% size:77.5%
So where it feels really tight
and really good,

01:11:32.300 --> 01:11:33.733 align:left position:15% line:89% size:75%
and that's where you hold it.

01:11:38.266 --> 01:11:39.666 align:left position:25% line:89% size:65%
Remember to breathe.

01:11:42.900 --> 01:11:44.066 align:left position:40% line:89% size:50%
Awesome.

01:11:45.066 --> 01:11:46.466 align:left position:37.5% line:71% size:52.5%
All right,
clasp your hands in front.

01:11:46.466 --> 01:11:48.666 align:left position:22.5% line:71% size:67.5%
We're gonna stretch out
that upper back.

01:11:54.266 --> 01:11:57.433 align:left position:22.5% line:71% size:67.5%
You can drop your head
to a shoulder.

01:12:03.333 --> 01:12:05.800 align:left position:12.5% line:89% size:77.5%
Drop it to the other shoulder.

01:12:09.433 --> 01:12:12.333 align:left position:30% line:83% size:60%
Stretch out that
upper back, chin down.

01:12:18.433 --> 01:12:20.333 align:left position:25% line:89% size:65%
Awesome; release it.

01:12:22.133 --> 01:12:24.066 align:left position:22.5% line:71% size:67.5%
Think about pushing up
against a wall.

01:12:24.066 --> 01:12:25.733 align:left position:22.5% line:71% size:67.5%
We're gonna stretch out
our chest,

01:12:25.733 --> 01:12:28.266 align:left position:25% line:71% size:65%
or if you wanna clasp
your hands, you can,

01:12:28.266 --> 01:12:30.966 align:left position:32.5% line:71% size:57.5%
and push back.

01:12:30.966 --> 01:12:32.500 align:left position:15% line:71% size:75%
Shoulders nice and straight.

01:12:33.833 --> 01:12:35.633 align:left position:25% line:71% size:65%
In through your nose,
out through your mouth.

01:12:35.633 --> 01:12:36.800 align:left position:32.5% line:71% size:57.5%
Let's hold it.

01:12:50.133 --> 01:12:51.533 align:left position:40% line:89% size:50%
Awesome.

01:12:52.533 --> 01:12:53.700 align:left position:37.5% line:89% size:52.5%
All right.

01:12:53.700 --> 01:12:57.100 align:left position:20% line:83% size:70%
Big breath in, [inhales]
up to the sky.

01:12:57.100 --> 01:13:01.066 align:left position:25% line:83% size:65%
Congratulate yourself
for taking an hour

01:13:02.066 --> 01:13:03.466 align:left position:22.5% line:89% size:67.5%
to strength train today

01:13:03.466 --> 01:13:05.766 align:left position:27.5% line:83% size:62.5%
and make your body
a little bit healthier.

01:13:05.766 --> 01:13:08.133 align:left position:12.5% line:83% size:77.5%
You can also find this program
in Spanish

01:13:08.133 --> 01:13:12.333 align:left position:17.5% line:83% size:72.5%
and in Hmong on our website
for StrongBodies.

01:13:12.333 --> 01:13:15.000 align:left position:22.5% line:83% size:67.5%
And if you are looking
for a StrongBodies program

01:13:15.000 --> 01:13:16.266 align:left position:30% line:89% size:60%
in your community

01:13:16.266 --> 01:13:18.333 align:left position:22.5% line:83% size:67.5%
that you wanna connect
with people in-person,

01:13:18.333 --> 01:13:20.566 align:left position:17.5% line:83% size:72.5%
our StrongBodies Wisconsin
Extension website

01:13:20.566 --> 01:13:22.900 align:left position:15% line:89% size:75%
has that information for you.

01:13:22.900 --> 01:13:24.700 align:left position:25% line:83% size:65%
And if you just wanna
do it from home,

01:13:24.700 --> 01:13:25.866 align:left position:20% line:89% size:70%
the comfort of your home,

01:13:25.866 --> 01:13:27.366 align:left position:15% line:83% size:75%
we have many virtual classes
available.

01:13:27.366 --> 01:13:29.833 align:left position:10% line:89% size:80%
So please find a class near you.

01:13:29.833 --> 01:13:32.133 align:left position:15% line:83% size:75%
Otherwise, find another area
to strength train

01:13:32.133 --> 01:13:33.333 align:left position:17.5% line:89% size:72.5%
and take care of your body.

01:13:33.333 --> 01:13:34.766 align:left position:35% line:89% size:55%
Thanks, all.

01:13:34.766 --> 01:13:37.766 align:left position:20% line:83% size:70%
[participants applauding]
[gentle music]