alright sitting tall at the front of your chair
get your feet nice and flat on the floor about hip distance apart get
your shoulders down and back and relax
alright grab your hoops and let's have some fun
grab your hoop at the three o'clock and nine o'clock position and raise that hoop
overhead as you inhale and exhale bring it back down good
inhale lift it up exhale bring it back down
good another one of those inhale
and bring it back down all right now grab your
hooop and push it away from you and then pull it in squeezing your shoulder blades
together
push it away and squeeze your shoulder blades together
great push and squeeze squeeze squeeze
that's it push and squeeeeze
nice work now grab your hoop rotate so that one hand is on the top
one hand's on the bottom all right let's rotate from side to side
good nice
just loosening up those shoulders a bit nice work
okay rotate your hoop from side to side
warming up those shoulders good
that's it last time each way
good now this time we're going to lean a little bit just get our trunk into it
and add a little stretch
good rotate
and lean nice rotate and lean
good that's it let's go one more each way
good last time to the left
alright now grab your bow and arrow and pull it back
and shoot Nice other side
grab it and shoot that bow and arrow nice
other way shoot it good keep twisting your spine getting
a good stretch in there nice work
go nice and last time
good okay place your hoop on the floor and you're going to
widen your feet a little bit because we're gonna warm up the hands a little bit and
start twirling that hoop all the way around for some of you if this is challenging with both
hands
you can do it like Adrian
or like Monica and you're going to twirl it with one hand
keep going around good let's switch directions
or if you're using one hand
switch hands alright keep twirling around
good good good nice work everybody
good and bring it back down all right bring your feet in again
place your hoop in front of you we're gonna lift our legs and get them warmed up too
so lift that foot
outside of the hoop and back in do the best you can if you can't get it outside
of the hoop
just a little bit in front is all you need to get those hips nicely warmed up
last time on the right good switch legs
left leg out and in
and out and in and out and in
last time on this side good and in
alright now sit back on your chair good
get your feet on top of the hoops put them in there
and lift your legs and swing nice
bring them back in
swing out and in and out
and in good a
couple more times
good work out
and in
alright get to the front of your chair again ready to move on to the
aerobics part
okay so remember to work at your own
pace at a moderate effort and slow down or take a rest when
ever you need it
good
alright let's make some noise everybody
good
keep your shoulders relaxed nice work
and lighten up a little
really quiet alright now heavy hit them hard really hard
go get that heart rate up that's it and light again light really quiet really quiet nice work and
heavy go
go go go go go keep bouncing one last time lighten light lighten up good
okay bring it back to the front
now we're going to turn to our side and bounce
to our right okay ready keep bouncing
keep it up nice work and bring it around to the front again
to the left side lookin good
and bring it back to the front
good let's go again to the right good and back to the front
and to the left left keep that bouncing up
good one more time each way and to the left
good job keep breathing everybody
back to the front good
and back to the left good ready for the twist alright twist that
hoop side to side that's it
good now we're going to twist to the right a little keep that twist going keep it smooth
good bring it in to the front again
that's it everybody to the left keep it twisting
good and back to the front let's go one more time each way
back to the front relax your shoulders
let's go to the left one last time
bring it to the front take a little bit of a breather here grab your hoop on either side
bring it up overhead ready up and down to your shoulders up and down
that's it we're just going to take a little breather here
and then we'll get back
into it up and down up and down
alright ready to bounce again
let's get going bring it in front
okay that's it we're just going to use our right hand now so let go with your left hand keep bouncing
bring your right hand to the side looking good
bring it around to the front again
switch to the left hand keep that bouncing good bring it to the front
switch to the right hand again
good
back to the front left hand
good back to the front again all right back to the middle regular bounce for a second here
whoo keep breathing hope you're having fun
okay we're going to bounce really fast now just like you're a woodpecker ready everybody
go go go go go fast fast fast as you can go go go go and slow down again and breathe
that really gets our heart rate up ready let's go fast again
ready go go go go go fast fast fast fast fast you can do it whoo
and relax again
good let's do it one more time make sure you're breathing and go go as fast as you can as fast as you can as fast as you can
and breathe and relax
good let's go now we're gonna go really high so let's bring up our hoops
to the ceiling and down and
up go as high as what's comfortable
for you just keep bouncing
and
up down
alright take it low again take it low again relax the
shoulders
good ready to go up again here we go up and
down up down good nice high
bounces good job
and bring it down again give it a little rest
alright last time through let's go nice and high ready
up and down up and down good
reach reach reach and down bring it back down to level good work everybody
take a little breather again here we're going to place our
hoop on our knees take one hand on the top of the hoop
take your one finger and start tracing that hoop
in a nice big circle
good nice okay let's switch directions
it's a great range of motion exercise for your shoulder
alright last time we're going to switch hands and take your other hand on top
and trace that finger all the way around nice work good
switch directions nice work
try to keep contact with that hoop nice good work switch direction good
and bring it down alright let's cool it down everybody after all that hard work
gonna put our feet on top of your hoop going to row your boat
pushing out and in squeezing those shoulder blades back out and in
last time push out and in
good we're going to drive our car so we're going to to place our feet
down flat again slowly rock the steering wheel
side to side good
alright we're going to add a little bit of a hip lift to it as we go
good
nice work
lift best you can
work those abdominals good that's it good
one more time each side ready lift that's it
and relax now rotate your body to the right taking the hoop
with you good feel a great stretch
bring around to the other side stretching out our
spine after all that great work you did
good to the left nice
work last time each way good
twist
back to the left
good alright a great stretch here let's reach forward
in front of your chair feel a great stretch in your back that's it
and then bring it in
good let's go to the right side this time reach forward stretching your spine good
and bring it back
to front again keep your chest
nice and
tall good
and bring it back left side
reach reach reach oh that feels good
one more time let's go to the front
to the right great stretch and back to the front and to the left
this is our last time to the left and reach reach reach bring take that hoop again
bring it up and take a deep breath in
and exhale to finish off
relaxing inhale exhale nice last one inhale and exhale down
good work everybody
congratulations and I hope you had lots of fun