 So good morning healthy bones Beautiful Sunday sunny Monday morning looks like a lot of familiar Faces including Joan Langley coming to us from the other side of our country Welcome Joan. Hope you stay with us as much as you can and But in case there's someone new just Remember that these are exercises are guidelines and you can go slower you do fewer you alternate weights you've got all those options and Let's begin to step up our face a little pace a little more. Maybe lift the knees Let the arms swing Take the cobwebs out You know a little movement in your waist kind of as your arms move It's just like a little tiny twist at the waist and Let's go out out wide legs and then come back down out Out out and out out down down up up down down down and Maybe go a little faster and come to a pause step wide Just bend your knees a little bit you're here in the boxing ring So you're getting ready. This is like vibrational right here. I'm just kind of bouncing a little bit I'm sick. We've seen the movies. That's all I'm going for here, but but this arm movement jab jab jab jab And then keep at your own pace. It's like push it up push it goes out and comes back Well, you're working out with that Medicine bag Yeah, nice nice. I've got can see the gallery on the iPad over my side. So I really Feel like I'm Working out in the crowd here Yeah, if you're alone or You make all the noise you want to do I can't hear a thing. No one else hears you and it's all roving So now we'll do a standing or seated jumping jacks. It's gonna be done. So but one side only So the hands can go up or you can just lift the elbows up. So this is just showing the modifications So and I'm bending left leg as the right one goes out just slight bend. Whoa hitting the lamps watch the furniture and And we've got both arms and legs really moving and I can feel hear my breath change and Get the heart rate moving Get warmed up And you can lower it It's really a tap bringing the hands together or Let's do 10 nine eight Yeah, good seven six five four three two and one Let's have some just slow walking in place while we circle our shoulders and shake out muscle work and reverse Inhale up the back exhale down Now we're gonna do that one that we're gonna start and end each of my classes with the fundamental exercise that we do All the day, which is how we stand we could be Reinforcing this or we reinforce this So you could do it against the wall that was kind of like a wall angel You could sit in a chair with a ball Actually, this is a backless chair. So it's not gonna work too well, but So that your shoulder blades curving around The ball and I'm demonstrating it because even if you don't Have the ball gives you an idea of what you can imagine up So here without the ball I'm imagining ball pressing in between my shoulder blades sternum is lifting and the ear lobes Go back. It's a slight The belly firms and release We'll do it two more times inhale exhale and Shoulder blades moving down and towards the spine and return And one more This is one of the most important daily exercises and Down All right Now we'll get to our fun ones like biceps. So take your hand weights standard sit and just turn the weights in your hand and See me so Rotating and then turn the palms to face front Inhale and exhale if you're standing bend the knees keep up like a micro bend. There's not rigid and slowly down to inhale down Three if you're going faster you're just Not getting your fall Not getting your money's worth out of this exercise and time five six, there you go Seven inhaled Exhale inhale Nines I pressed my feet into the floor resist with my belly 11 inhale and 12 Slowly down. It's a different muscle that we work on the way down then up and then Turn the weights a little bit And we'll go on to our second set Uno inhale Ghosts Four three two one three Quattro Cinco There we go. That's the rhythm going six seven eight nine slow down Yes Inhale on stay and Dorsi bellies take that belly in as you go up extra stability We be in great Interlace the fingers press out holy-poly and scratch scratch Actively working the fingers pick scoop scoop think how amazing our hands and forearms work Else well piano That's a really gonna lift your hands up off the rest and really come down hard get those big chords Wonderful squats you could Hold on to the chair back. I'm gonna be right over my chair So I'm gonna stand and go into a squat inhale. So I'm taking my hips way back So my my knees go a little forward but not too much. So my weights really in my heels and come up Good have your hands here or two three We do this in a couple different forms because it's so important Five six seven could have your hands here more nine And last one hover hover hover and come up That's great Triceps take one weight one hand weight picking it up carefully And seated or standing hold it in the right hand at the right hip and elbows right elbows pointing back Inhale and exhale the lower arm straightens and returns To inhale upper arm is not to move three inhale for inhale five inhale six seven eight nine Ten, I'm rushing eleven And twelve so with my mind wanders little bets are thinking about what's next I Hear myself speeding up second set same arm Inhale and four three two straight one two three return. That's actually our pace Do What sees as you going may not be able to lift as high that's Fine Ones Do's so put that down give a nice massage to that upper arm And place your hand out stop sign Gentle hold on the pull back on the fingers click fists springs out to finger and Pick up single weight for tricep exercise left side I'll do it in the chair just to it's like everybody's standing there, but I'm gonna Roll the shoulder back lift the elbow and then extend and Trying for that straight line to inhale three inhale Four inhale slowly back five inhale Six and it's like the horse coming back to the barn wants to rush on the way back seven Eight and what can we resist it with our growing strength ten? eleven twelve and pause maybe shoulders up to the ears and experience complete release tension squeeze engagement and The opposite second set Italiano Uno and have two way three Quattro Cinque say Set a auto Nove Dieci undici Dodici And that's it wait down and Get the same world of that Left arm And we'll stay seated for a leg extension. We can grab our leg weights Put them on right now I'm setting upright in the chair 90 90 degrees And I'm going to squeeze in a little Cactus arm back bent here or you can hold on to your chair lift and return So you might want little balls if you have them and We're going to extend the right leg and point flex And return that's one two reach for the heel point flex Try to feel it in your that your belly muscle is Doing the work as much as this hip flexor on the top of the thigh three point flex For reach point flex return Five reach point flex Six in hair Seven reach eight in hair Nine in hair Ten in hair 11 in hair and 12 Inhale Second set same thing same leg with ankle circles if you like inhale reach Anna Circle deal three Reach for the heel circle tesla Pende XC Octo Vecta reach and the cap return and Reach low the cap return Tap tap tap So here the knees wide this could feel good and hinge forward straight back elbows just inside Pushing against the thighs lifting the sit bones Shoulder blades moving to the spine and Come up walk the feet back together and left leg point flex Inhale your right and Exhale reach the left heel point flex and return to point flex return three point flex return Four five really take in that belly muscle six seven nine Reach point flex tap reach 11 reach and 12 And tap Inhale second set left side ankle circles inhale tall Uno in hair Dos circle Trace Quatro Cinco Seis try to keep the torso's steady Siete even if the leg dips of all that's Where you are right now? No way me the ace on say and Dose Let's take a nice little quad stretch right here dropping the right leg first That one's rested up a little bit since it's and The leaning back is an it's an option to deepen the twist go slowly and press into toes to come up and slide around and Just go slowly as the first we've got perpendicular and Just put your mind right in that sensation So you're just aware when It gets to be enough and you could just pause at that place of enough See if it changes may open up some more and Inhale up Let's distract ourselves with a twist Seated feet hip distance apart knees bet 90 degrees inhale and exhale to the left Keep your hands up for a while. You're pressing your feet down Legs are strong Then take hands down To take a little advantage of the chair inhale Fill yourself stretching up from sit bones to crown of the head exhaling Defending into the twist and inhale lift the arms Float back maybe do a little pelvic circling around and then inhale your full length and Twist keeping the Legs are steady. They're active feet pressing into the floor hands stay up And then just rest work down where they fall and pull a little bit of that I mean, it's the back bend of the shoulder blades coming together moving down and the sternum heart lifting up feel the spine moving in towards the body as it turns on itself and Back We will do a overhead press Yes, so take two weights. I recommend us seated and we Take our weights to the shoulders This could work out right here inhale, but we want more we always want more one inhale down to Inhale three As you peak up you can still see your weight. They're not out of your view for inhale Five Six Seven nine Ten Eleven and twelve slowly down four three two one Good We're not done, but that's we're done with the first set so I'm doing my hands on the back of my chair and just Sort of hanging on my long arms Get a stretch across there second set remember you could alternate one two if If you like inhale use the power we've got Let's see Do what? Inhale slowly down Cat in Sink inhale cease Set you can see one muscle is for pushing and then this muscle is resisting the weight coming down, so it moves slowly 10 that's right 11 and 12 And put the weights down maybe arms out stretching the front of the shoulder or Hands to the elbow Hands to the shoulder and elbow circles Something is called and Come to standing and we'll go to the wall for a Wall plank So I'm gonna put my Well, you can't really see me, but Four arms on the wall on the wall Forearms on the wall and walk back So my upper arms are kind of parallel to the floor palms are out flat And you just keep walking back We're still feel stable and feeling the whole front body core engage There's a limit how far you can go back because your feet will slip so that's something to take contact and The other option would be to do this With your forearms on the chair Which is this we've done this in yoga and It's not terrible for strong women like you can always come down rest the knees Maybe this is a good starting places on the knees and then lift up So find your plank and Breathe into it One knee down Back up when they down Back up both knees down and Come up So some people don't want to go on their knees or their knees don't want them on them on the floor at all So a wall is your place let's stand at the back of our chair for hand curls and I'm Thirsty from talking and breathing and I also want to remind you all to drink Before during and after Yes, coffee is water, but So, um Little start with the left leg Shifting my weight to the right bending the knee flexing the foot checking that my thighs are level and That's it two inhale three inhale four You got to struggle against resistance five even with weights six seven eight nine 11 and 12 slowly down so both directions So when I say struggle, I feel struggle is Is an honorable word because and struggle is where the bone density gets built um So it's it's never going to be easy if we're making forward progress on that um That's a fact We still have fun if we do it together. All right, January same side left one February March Spring's coming May Vaccination coming June July August September October November And December I'm going to go right onto the right leg One Two Three Four Five Six Seven Eight Nine Ten Eleven And 12 continuing right on two something new Three Four Five Six Six Five Four Three Two And one And down and uh slowly walk yourself back to what l shape and the knees And we put your hands on the chair seat or So you can get a good l shape You can walk your hands a little more Get arm stretch, but we're really working on we've been working back of our leg muscles bend the knees So you reach long in the torso and then Slowly as you press down on the heels and lift up with the hips It just draws the legs into straight without a lot of knee pressure And bend the knees Then pull your chair forward or and Come up And pause We'll do a seated row Nice time to sit down So we take two leg weights Two, excuse me, hand weights And I'm going to change my gallery view so I get to see everybody this really feels uh Fun to me to be able to see you because it's You know, it what makes the struggle that I talked to them Or Makes it makes it fun Seeing you all here So form really feeling a stretch across my upper chest as I'm taking my elbows back Inhale and hinging forward And then straightening my arms down And then exhaling first move lifting elbows up So this is working a lot of places our upper back as well as parts for upper arms four six seven eight ten eleven twelve hold for a moment And then rest on the thighs shoulders up Drop off up Drop off Right here on the right shoulder with gravity Weights at the hips show elbows up hinge forward extend the arms and January elbows up February March April June July August September October November Give it a food squeeze for December and Play let's the weights down And shake the arms shake the hands Shake shake shimmy shake everything that's movable and Come to standing a side leg raise Inhale tall Press your heels down the crown of the head up Stand on the weight on the left lift the right turn the toe in and take it out to the side And feel where exactly are you feeling that effort Inhale The whole different set of several muscles all around there and you can Learn to identify by sensation you don't need the name of it, but you know Oh, yeah, that's that side leg raise muscle And try turning your toe in see if you can That affects Where you feel it four Inhale at least four right five six seven nine Press something heavy away 10 11 and 12 hold reach of the heel and down up on the toes and down Back on the heels lift the balls of feet down and again up So second side right side I'm gonna Put your hand out So lift the left lift the right leg again turn the toe in and then See if you this Works for you You have to hold the worry it's actually You really have to change your balance a lot. Maybe it's not good four six if I'm balancing it's good seven eight and really from arms nine 10 11 and 12 It's more work on the um standing leg So it's a tiny bit of variety in our pattern Inhale tall standing on the right left lifts toe turns in and press the heel the side of that foot out down Two inhale Three inhale Four inhale five six seven eight nine 10 11 and 12 And one knee than the other see all that pulls on the outside edge outside yep Second set with the raised arm or not one or two four think cease no that wheat enough these Ones Doos And nice wide uh feet wider apart and I'm getting a real nice hip stretching outer hip stretch in this big uh loop move All right seated row No, not seated row. I mean stand up sit down So, um Maybe sit to begin with so we know where our chair is and 30 seconds stand up and sit down Hands wherever It's useful for you and try to You know hear your your weight really release onto the chair and then Help right back up Can't keep your own count at your marks again And that's 30 we need a day at the beach after this right now legs extended the trick is not to slide off your chair and lift the chest I'm holding on back here actually just experimenting here if I put lower leg Back on one of the top of the feet Get a nice quad stretch too but We don't want to get too fancy I just had that urge maybe if you're If your pants aren't too slippery on your chair You can reach your arms up and feel Longer than ever from your heels to the top of the toes and We'll come up for a back leg raise power move to get us up Hills out of your walkers This can only help standing on the left right foot slides back and Foot still on the floor and the last move is a lift and a really strong squeeze in the butt muscle on the right So two inhale three Slow it I gotta slow it down four slowed back five slow back lift six slide lift seven nine ten your shoulders back eleven and twelve slow return bend the knees It's kind of hover here like a skier and second set twelve eleven ten nine eight seven six squeeze five four slow return three two and one squeeze squeeze squeeze out like a squeeze in the orange and this feels good me slide wide legs shifting hips one way then the other So left leg standing on the right left slides back and then here's the power lift if you put a hand on that left glute you're gonna feel the power three four if it still feels soft just know you got more to give five six eight ten that little kick at the top twelve yeah I heard ten a while back there in my mind and taking off our leg weights all right then carefully and come to standing do some balance work let's come up on the balls of our feet and slowly down press again up press into the big toe mound lift the heart firm the belly and feel that as the crown of the head rises up and the toes press down this is a big powerful vertical line of energy and slowly down open one knee then the other and we'll go up for four hold for ten up two three four on the balls of the feet nine eight seven six five four three two one and slowly down and again four three two one ten nine eight seven six five four three two one down two three four and roll those feet stand on the right lift the left you can hold on and it's just turn the ankle and open the knee out press it out as you bring the standing hip in and then you might find a place to rest it it's not really resting now because it's actively pressing so pressing down pressing in and we're doing our balance begin allow yourself deep breaths while you're balancing them and it's your concentration on that the vertical and the hugging in and as we lose it and find it we learn and add to our muscle memory of what it is to be in balance that was 30 we're going a little over maybe you want to hug that knee in as a variety and down good work that was somewhere over 30 and take the legs and stand on the left lift the right so first we take it out you can put a hand under some support and point flex point flex point flex and really open that knee to the side press into the standing leg squeeze in with that standing hip and drop your knee maybe on the calf maybe the toes still on the floor something less than the whole foot and begin doesn't matter how many times you have to touch down for balance it matters how many times you come back to balance each time reinforces your body's inner knowledge of where balance lies one tip is to take that thighbone back a little bit in space so it's more like right over the ankle as opposed to the arch good and on two legs that feels like kind of luxury and let's take a stretch in the right arm it's really in the right shoulder release switch hug what are you going to do with your strong muscles today go for a walk shovel I hope not press hands out and up then feel as the arms go up the front ribs go up and try to keep that back and front ribs in evenness as you reach up and left arm over and hug resist each other rice up right arm up bending and again we're going to even up your back ribs and your front ribs your fingers creep down the back a little bit maybe yes maybe no reach up and switch hands and down left ear to left shoulder I did remember maybe just give a little encouragement to open up on the right side and chin to chest right ear to right shoulder and get nice little massage the left side chin to chest kind of been through let's do another hamstring we have 30 seconds together or so a lot of our work is hamstring so it's really it's a forward bend of any kind face the chair seat might be good and if your hamstrings are tight and some people just are that's the way they're built go easy with yourself bend the knees it's bend the knees lift the hip society can bend the knees and then let your shoulder blades be coming together so don't you know don't worry about going down so far that you have to round your back but just find a level where your hamstring back your legs are stretching but it's not but it's bearable might even feel good I'm isometrically hugging my feet together as that helps and as much as we press our muscles into service bend the knees and slowly come up we got to learn how to relax them and let them go so we keep practicing and we're doing it together so I'll see a lot of you Wednesday that's his class and enjoy this sunny day