Roll it back. Roll it forward.Slowly, arms out to the side.
Full extension. Up, up, and down, down, up, up, and down, down. Hands in front now, working
the anterior deltoids. Up and down. Shrug in place. Up and down. Up and down. Up and
down. Roll it back right, left, right, left, right, left, right, left, right, left. Curl
in front. Work the biceps. Curl the biceps to the side.
Push it back. Extend the triceps. Roll it back. Right, left, right, left. Roll
it forward. Lift it to the side again. Hands in front.
Curl it front. Curl it side. Elbows high now. Up, up, and
down, down. Up, up, and down, down. Lift it to the front, to the side. Push it
back. Shrug in place.
Curl in front. Curl it side. Press it back. Shrug in place. Stretch it
out now. Put one arm on the outward side of each thigh, square your shoulders, look forward.
Inhale, exhale. Bring your palms in hold that stretch. Inhale, exhale. Stretch across your
shoulders. Bring it high. Inhale and exhale. Hug it out now. Feel the stretch. Inhale and
exhale. Inhale and exhale. Bring your palms in. Inhale and exhale. Press both arms down.
Inhale and exhale. Bring it on the outward part of your thighs. Square your shoulders.
Press both arms down. Pressing it to the side. Inhale and exhale. One hand down to the side.
Stretching it through the upper arm, and bring it down and release. Other arm.
Hold the stretch. Bring that hand down to your knee, other hand behind your head, stretching
the tricep muscle. Take it down. Hand on your knee. Other hand behind your head. Stretch
it. Press it back. Grab one wrist behind your back and press back. Stretch out your chest.
The forward part of your shoulder shoulder. Push down. Good posture. Press it down. Push
it to the side. Both hands on one side and stretch. Both hands on the other side, and
hold the stretch. Press it down. Bring it up. Drop it slowly. Are you ready to work
now?
Marching in place. Curl it up.
Now alternate the curl. Pull it in from the front. Double count this. Curl it up.
Curl it together. March in place now.
Elbows high. Knuckles together. Alternate. Knuckles together.
Elbows high. Back to march.
Tap it in and out. Here we go. Tap, out. Tap, out. Tap, out. Tap, out. Double tap it. Tap,
tap, out, out. Tap, tap, out, out. Singles. Cross it over. In and out. Model hands.
Tap it in and out. March in place.
Climb your rope.
March it out. Press it down.
Press it side. One arm front. Start with the right. Right, left. Press it high. Alternate.
Right, left, right, left. Press it to the side.
Press it down. March in place.
Press it back. Alternate.
Press it back. Work the triceps. March in place. Swim in place.
Move it to a breaststroke. Dog paddle. Roll it forward. Reverse it. Roll it. Reverse it.
Roll it. Reverse it. Roll it. Reverse it. March in place. Here we go.
Arms to the side, single curls. Alternate. Pull it in from the side.
Double count. Pull it in from the side. Singles. Alternate.
Curl it in. March it.
Palms in. Fingers in. Alternate. Palms, fingers. Palms, fingers. Palms, fingers. Palms, fingers.
Bring your chest high. Just palms. Fingers in. Just palms. Alternate. Palms, fingers.
Palms, fingers. March it out. Push, push.