cross heart bicep curl. now, keep breathing. it's so easy to hold your breath. other arm. and then you're going to do them both together. take a breath. let it go. and now we'll do what i call a hammer curl. relax your shoulders, and just as though you're holding a hammer. and try your other arm now.

and again. we're going to do two more here. and two more here. and now let's do two with both arms. good work. now, just turn your palms up and wiggle your fingers. i'm afraid you're holding onto those way too tight. roll your shoulders back. and we're going to do some mini-squats. feet just a little more than shoulder width apart. good alignment first. and i want you to get into that nice squat position.

and back up. and again. now, this next time we'll start adding some arms. so you'll stay in that squat and take the bicep curl up here to the side. and if you want to stand up without bending your knees, that's just fine. come up, take a breath in, and breathe out. now bend the knees slightly. ready with the other arm? up. keep that nice slow pace. you only have two more over here. we're going to stand up, straighten those legs. shift the weight side to side.

now, we worked the front of the arms, the biceps. we'll work the triceps now. so, get into good alignment. we'll just concentrate on the arms at this point. hand is right here by your pocket. extend your arm. and bend it. extend and bend. that does it for this arm. relax it. put the other arm right by your pocket. and extend and bend. two more. here's your last one. good work. check your posture again. roll your shoulders. just loosen up here.

and now tighten, lift and pull the chin back. you're going to shift your weight to one leg and put the weight on the other. extend it and bend it. this is mainly for your quadricep muscles that stabilize your kneecap. and change legs. relax. and now lift your knee. put the weight on. extend and bend. how are you doing? okay. wiggle your knees, your hips, and then get everything into good alignment. we're going to put this weight right here and lift to the back. and lift to the back again.

again. and one more time. and now let's do it on the other side, lifting your leg to the back. all the weight is here. weight is right on the back of your leg. and you're going to lift. and down. lift and down. two more. lift. and down. one more. lift. and down. now, just take the arms out to the side, down into a squat. and down. now, stand tall. take your arms to the side.

and you're going to lift to the back. it's lift. and lift. this time when you lift, bend the elbows up and down. up and down. good work! now, you can put your weights away and we'll move on to stretching. okay. we always start with good alignment for one good reason. if the joints aren't aligned perfectly, they're going to have more wear and tear on them and you'll put more stress on certain muscles. so get everything into alignment. that means tightening here gently, lifting up the rib cage. there you go. that neck is important.

pull it back. feel the stretch right back there? now, you're going to reach out with one arm, and i want you to keep your arm relaxed, but push through your palm. can you feel that going up your arm? slowly lower it. and sweep your arm overhead. and now push your arm out again, but this time pull it back. keep pushing through that palm. slowly lower it. and overhead. now we'll try the same thing over here. push out. slowly lower. and overhead. let's do it again. push out to the side, but take your arm just a little farther back so you can feel a

stretch right there. then let it go. and overhead. good job! now, bring your one elbow up here. i want you to pat yourself on the back. you did a good job. and pull the elbow -- you're getting a tricep stretch, but you're also giving yourself a pat on the back. now bring your arm across. and across. and we're going to do an inner thigh stretch first. put your hands behind. pull your shoulders back. come back to center. can you feel that stretch on your straight leg? can you feel it? >> i can. >> okay, good. now, pull your elbows back and

then come back to center. and we're going to just do a quad stretch. bend your knees and grab your pant leg. pull up. and bend your knees and pull your pant leg. and up. let's open up. pull your shoulders back and down. open that chest. take a deep breath in. let it go. and one more time. deep breath in. and let it go. reach out to the sides. thank you so much for being here. keep reaching out with us for a better day. >> for information on "sit and be fit" workouts, including those for specialty conditions, or for a complimentary copy of the "sit and be fit" newsletter,

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