thank you for joining me for a "classical stretch" workout in the beautiful riviera maya, mexico.the xel-ha eco park. this is the largest natural aquarium in the world that is next to the ean and if you like, you can come here and scuba dive with the fish. ok. a little warm up. bend those knees, side to side, deep breaths. just relax your arms, 5, 6, 7. one arm up, lift other arm, lift. now, when you do the warm-ups, you got to keep your muscles totally relaxed. keep the shoulders relaxed. keep your spine relaxed but nice, deep pumping of the legs and side to side, 2, 3, 4, 5, 6, 7, 8. diagonal, 2, 3, 4, 5. very easy. make sure that you're actually twisting on your spine. people think they're twisting on their spine because you feel like you are, but if you take a look at yourself in a mirror you're going to be able to see if you actually are. down, 3, 4, 5, 6, 7. now, move your hips. just lunge side to side, deep breaths, very relaxed, line up those knees with your feet. in, out and in and out. 1, 2, 3, and 4. now, we're starting the workout. contract your arms, contract your sho

riviera maya, paradise is forever. isla de cozumel, heaven on earth. [captioning made possible by friends of nci] >> thank you for joining me for a "classical stretch" workout. i'm miranda esmonde-white here in riviera maya, mexico, in xel-ha, which is an eco park. and the fascinating thing about xel-ha is that it is home and protecting 400 species, between sea life, animal life, and plant life, and it's absolutely fascinating for anybody that's really interested in seeing how they protect these endangered species. i'm having an ablutely fantastic visit here. so we're gonna start with little figure 8s. just relax. breathe. down. and twist. down. twist and do the other arm. twist. making sure you're breathing. and down. and breathing, relaxing the spine as you drop forward. now we're gonna go on little diagonal pulls each side. breathing out as you reach. keep your arms relaxed. so i'm reaching, but i'm not tight, i'm not pulling the way we do in exercises further on. i'm staying relaxed to get the blood flowing. just gonna walk it down and relax those

riviera maya-- paradise is forever. isla de cozumel-- heaven on earth.e possible by friends of nci] >> i'm miranda esmonde-white. thank you for joining me for a "classical stretch" workout here on the island of cozumel, mexico, in this charming market square. early morning workout before anybody else wakes up. ok. we're going to just do easy, relaxed arms. relax your shoulders. change arms. 1, 2, 3, 4. keep your shoulders easy. big circles, both arms. 4 of them. change your arms. 1...[exhales] now one arm, reach towards me. turn. turn. pull back. reach towards me. twist. twist. other arm. reach. twist. twist. back. so you really work through your spine. we want to warm up that spine. twist. so imagine that you're throwing a frisbee behind you. [exhales] so that your spine should be nicely warmed up. shoulders...into your arms. up...and down. pull your stomach in. press. press. 8 fast. 1. when you press, fight against an invisible force with a lot of resistance. ok. two slow behind you. press as far back as you can go. press. lock it there. 8 pumps, but d

riviera maya, "paradise is forever," isla de cozumel, "heaven on earth."oning made possible by friends of nci] >> i'm miranda esmonde-white. welcome to a "classical stretch" workout. i'm here in beautiful playa del carmen at the caribbean ocean in mexico. just behind me is an island called cozumel. and between the two, the land and the island, is the second largest coral reef in the world. coral reefs are the lungs of the planet. so we have to really be careful of them. so here we go, a little warm-up. so side to side steps. so get your rhythm going. now breathe out. once you've got your rhythm going, add your arms. bring them into your shoulders, breathe out and you're automatically going to breathe in, arms above your head, one. now, when you do your little warm-ups make sure that you do wide enough steps that you're actually working the hips. you don't want to just do really little steps like that, you want to exaggerate all your moves, easy, no-pain but get those legs going. now, you're going to just hit your bum with your heel. 5, 6, 7, 8 and swing yo

grand and royal hideaway brands--we welcome you to the occidental hotels and resorts experience; riviera maya--paradise is forever; isla de cozumel-- heaven on earth. [captioning made possible by friends of nci] >> i'm miranda esmonde-white. thank you for joining me for a "classical stretch" workout here in the charming and exotic island of cozumel, mexico. all right. so now we're going to start with a warmup but a lot of arm exercises at the same time. so just shift your weight side to side, get the blood circulating. we're going to go 8, 2, 3, 4, get those hips going. 6, 7, 8, throw the arms in front, 2, 3, 4. each movement try to do it a little looser. now throw a ball. 1-- 8 times--2, 3, 4, 5, 6, 7, and 8. toss a frisbee, 2, 3, 4, 5, 6, 7, and bring your feet in. two, go as down as far as you can because you have to really use your knees and use your hips. you're gonna go up, down, lift, lower, lift, lower, up, down, lift, lower, and lift, lower, up, down. one, down, up, down, up, down, up, change sides. lift, other diagonal lift, down, up, down, up, down, change--oops! forget about chang

riviera maya-- paradise is forever. isla de cozumel-- heaven on earth.f nci] >> i'm miranda esmonde-white. thank you for joining me for a "classical stretch" workout here in the beautiful island of cozumel in mexico. i'm here on this charming terrace. such a pretty, pretty location. i come here and read my books. breathing in and out. whew. nice warm-up. bend those knees. [exhales] and side to side, swing. up, down. up, down. keep going. just relax that shoulder joint and relax your fingers. ready, change arms. 1, 2. make sure you really bend your knees. 6, 7. big circle. 4 times. 1, 2, 3. other way. 1, 2. 4 of them. 3. one arm in front. in front. behind. up. behind. make sure you're deep breathing. and the other arm. [exhales] and lift. twist on your spine. you notice how much i'm rotating? make sure that you're rotating, also. start with the arms. make a fist. open. open. open. pulling in your stomachs and pull up. stretch out your fingers as much as you can. these exercises are really good if you have--if you do any computer work, which so many of us

riviera maya. paradise is forever. isla de cozumel, heaven on earth. [captioning made possible by friends of nci] >> i'm miranda esmonde-white. thank you for joining me for a classical stretch workout here in playa del carmen, mexico. playa del carmen is the playground of the rich and famous. it's an absolutely luxurious little city to come to. lots to do. so, we're going to start with a little warm-up. start toes, ankles, ankles, toes. toes, ankles, ankles, toes. again. this will really work through your muscles. so force those to the maximum flexion and maximum flexion of the ankles. now, what you got to do is just isolate your toes. so, we're going to go 1, 2. just the toes. push them down. push them down. 6...you're going to feel a stretch happening in the shins. flex down. press. so this workout is to help relieve knee pain. knee pain comes from many reasons--weak hips, poor locomotion, means pounding when you walk instead of lifting out of your walk, and very tight muscles around the knees. so this is what we're working on right now, is loosening

riviera maya-- paradise is forever. isla de cozumel-- heaven on earth. >> i'm miranda esmonde-white. thank you for joining me for a "classical stretch" workout here in playa del carmen, mexico. in 2005, hurricane wilma knocked out 4 miles of pristine shoreline of beautiful white sands. and change your arms. so the people of playa del carmen lost half their livelihood. so they kept bugging their government over and over again for 5 years. and in 2010, they woke up and found that the sand had been replaced. all one billion gallons of sand could be transported from a deserted island in mexico, and overnight delivered here to playa del carmen. so the moral of the story is bug your government to help you if your livelihood is destroyed by nature. [exhales] and in front 1, 2, 3, 4, 5, 6, 7, throw a ball. 1, 2, 3, 4... [exhales] throw the ball down to the ground. [exhales] 5, 6, 7, great, up. 1, 2, right to the sky. [exhales] 6, 7, throw a frisbee. [exhales] be as wild and crazy as you can with that frisbee. smash the ball dow

grand and royal hideaway brands--we welcome you to the occidental hotels and resorts experience; riviera maya--paradise is forever; isla de cozumel-- heaven on earth. [captioning made possible by friends of nci] >> i'm miranda esmonde-white. thank you for joining me in chankanaab nature park in cozumel, mexico. the name comes from a mayan name which means little sea because cozumel is full of lagoons and there's this wonderful little lagoon here in the park where you can come and actually swim with the dolphins. it's absolutely gorgeous and really a magical experience. so, we're going to start off with exercises to just warm up your full body, but don't get confused. this is a real workout. so just start isolating your toes and your heels, toes down. now, we're going to work on rotations. so try to just rock your legs internally and externally and try to put the baby toe on the floor and then your big toe on the floor, and then you're going to drag those legs around in a circle, both ways and this will loosen up your hips, just starting to loosen up the hips. and you're going to bend your kne

riviera maya. paradise is forever. isla de cozumel, heaven on earth.ptioning made possible by friends of nci] >> i'm miranda esmonde-white. thank you for joining me for a "classical stretch" workout here in playa del carmen, mexico, on this beautiful, charming walkway. and if you're really lucky, there's gonna be all kinds of little critters that will walk by. ok, so side-to-side warm-up. and remember what warm-ups are for--getting the blood circulating. so use your legs. and also try to do as wide a step as you can. don't do weenie, little steps because you're only cheating yourself. so nice wide steps. breathe in and exhale. [exhales] 1, 2, 3, 4, 5, 6, 7... now tap your foot. tap. tap. tap. 4. it's good for the hips. 6, 7, 8. do 8 more. 1, 2, 3, 4, 5, 6... now you're gonna cross your foot over. across. and you're gonna feel a tiny, little pull on the hip. 5, 6, 7... touch your heel. 1, 2, 3, 4, 5, 6... arm to the ceiling. and 1, 2, 3, 4, 5, 6, 7, 8. hit your hip. 2, 3, 4, 5, 6, 7... arms to the ceiling. 1, 2, 3, 4, 5, 6, 7... back. 1, 2... 8 of them.

grand and royal hideaway brands--we welcome you to the occidental hotels and resorts experience; riviera mayaparadise is forever; isla de cozumel-- heaven on earth. [captioning made possible by friends of nci] >> i'm miranda esmonde-white. thank you for joining me for a "classical stretch" workout here in cozumel, mexico. cozumel is world famous for the reefs and the snorkeling. and yesterday, the crew were out snorkeling, and they saw a barracuda bigger than this. and that's no fish story. they were really scared. well, not that scared. ok, side to side, bend those knees. make sure that you dig deep into those plies. so scoop down. ok, stay side to side, shift your hips. slowly get those arms up. just move those arms and imagine that you're kind of batting flies. just easy and relaxed. don't tense up those arms. ok, keep going. now, we're going to do some figure eights. arm behind, arm in front. and the purpose of a figure eight is to work through your shoulder joint and work through your spine. so make sure that you're actually doing that. you work through your shoulder, work through your s

riviera maya. paradise is forever. isla de cozumel, heaven on earth. [captioning made possible by friends of nci] >> i'm miranda esmonde-white. thank you for joining me for a "classical stretch" workout here in cozumel, mexico. cozumel is an island that the ancient mayans came to for thousands of years because it was a sacred visiting ground for love and wisdom, and perhaps that's why it's a destination paradise for marriages and honeymoons of all nature. it certainly is a romantic location. a little warm-up. walk side to side, just two little steps. we're gonna step, step. 1, 2. step, step. now add your arms. 1, in, 2, in. 1, in, 2. 1, 2, 1, 2. in. in. 1, 2. 1, 2. 1 and 2. arms. 1, 2. 1, 2. just keep them moving quickly. and 1, 2. 1, 2. step, step. you can do bigger steps than me if you want. 1, 2. just bend those knees. now swing your arms down, but make sure you're bending the elbows. so we're going from straight elbows to bent. now keep them this way but pull them in. [exhales] now in front. 1. pull them back. [exhales] breathing out. breathing in.

riviera maya. paradise is forever. isla de cozumel, heaven on earth. [captioning made possible by friends of nci] >> i'm miranda esmonde-white. thank you for joining me for a "classical stretch" workout here in playa del carmen, mexico, on a absolutely beautiful, warm, just lovely breeze-blowing morning, with the birds singing. you're gonna see, hopefully, lots of birds, beautiful birds around here. ok, so shift. step, step. [upbeat dance music playing] we thought this was, like, a little kind of crazy james bondy thing happening here, but it's kind of an eighties james bond thing happening here. so some of you might be too young to remember that. ok, 1... [exhales] bring those arms in. 5, 6, 7, 8. 2, 3, 4, 5, 6, 7... to the ceiling. make sure you're breathing. and... [exhales] so it's up to you not to hold your breath. one of the best tricks is to... [exhales] breathe out. [exhales] because when you breathe out, you have to automatically breathe in. ok, little kicks to the front. change your legs each time. [exhales] 5, 6, 7... good. start for the arm