WEBVTT 00:01.240 --> 00:04.450 mm . Yeah . Mhm . 00:05.040 --> 00:08.960 Mhm . Mhm . Mhm . Uh huh . 00:09.640 --> 00:11.650 Mhm mm right . 00:14.740 --> 00:15.060 Mhm 00:22.940 --> 00:23.940 mm . 00:31.040 --> 00:34.960 Mhm . Mhm . Mhm . Mhm . Yeah , 00:36.440 --> 00:37.660 mm . Mhm . 00:40.840 --> 00:44.440 Hi , I'm insane Doris 00:44.440 --> 00:46.530 Richardson of the United States Navy 00:46.540 --> 00:48.707 and I'm a certified personal trainer . 00:48.940 --> 00:51.170 And we're here to get you that 00:51.180 --> 00:54.570 opportunity a show by the military for 00:54.570 --> 00:57.080 the military and for anyone else who 00:57.080 --> 00:59.970 wants a hard core workout prepared to 00:59.970 --> 01:00.550 sweat . 01:01.840 --> 01:05.810 Hi , 01:05.810 --> 01:08.090 welcome to today's workout cardio 01:08.090 --> 01:10.700 kickboxing . This workout is designed 01:10.700 --> 01:13.170 for all fitness levels . It's called 01:13.170 --> 01:15.281 cardio kickboxing because we're going 01:15.281 --> 01:17.448 to challenge you cardiovascular wise . 01:17.448 --> 01:20.520 We're also gonna use karate and boxing 01:20.520 --> 01:22.631 moves to help with muscle endurance , 01:22.631 --> 01:25.280 coordination and flexibility . The 01:25.290 --> 01:27.401 first part of this show , we're going 01:27.401 --> 01:29.670 to focus on the upper body punching . 01:29.680 --> 01:31.680 Second part we're gonna work on the 01:31.680 --> 01:35.570 lower body kick muscle power moves . 01:35.580 --> 01:37.636 All right , we're gonna start with a 01:37.636 --> 01:40.490 light warm up . Here we go with the 01:40.500 --> 01:43.410 right and center , head turns left and 01:43.410 --> 01:46.920 centre , right and centre , left and 01:46.920 --> 01:50.340 centre , right and centre left for more 01:50.340 --> 01:53.910 time . Is right , center , left , 01:53.920 --> 01:57.420 center , right , center left . Two more 01:57.420 --> 02:01.420 times is right center , left , center , 02:01.430 --> 02:04.580 one more time , center and left and 02:04.580 --> 02:06.830 center . Drop that here to your right 02:06.830 --> 02:08.770 shoulder and hold for stretch . 02:08.780 --> 02:12.690 432 and one back to the 02:12.700 --> 02:15.410 center . Drop your left ear to the left 02:15.410 --> 02:18.860 shoulder and nice stretch . Here we go 02:19.240 --> 02:22.910 For 432 and one and 02:22.920 --> 02:24.642 back to the center , lift your 02:24.642 --> 02:27.830 shoulders up and down . Up and down . 02:27.830 --> 02:31.070 Nice warm up . Here we go is up and 02:31.070 --> 02:34.590 down up and down . Four more up and 02:34.590 --> 02:38.120 down . This is half time . Two more to 02:38.130 --> 02:41.960 look and one double time is up and up 02:42.440 --> 02:44.660 Up and up is eight 02:45.040 --> 02:50.030 765432 02:50.040 --> 02:52.560 and one great job . Now lift your arms 02:53.040 --> 02:56.400 front and down front and down . Nice 02:56.400 --> 02:58.760 warm up . That is eight 02:59.940 --> 03:02.350 seven big 03:03.540 --> 03:06.060 5 , 4 more four 03:07.140 --> 03:11.140 3 , 2 more to one 03:11.150 --> 03:14.760 double time is up and up . Quick , 03:14.770 --> 03:17.260 Quick , Quick , Quick 03:17.740 --> 03:23.560 8765432 03:23.570 --> 03:27.260 and one side raises . Here we go , side 03:27.270 --> 03:31.070 and down side raises up and 03:31.070 --> 03:33.690 down . Nice warm up . Come on , it's 03:33.700 --> 03:36.970 four more like this . 3 , 2 more 03:37.050 --> 03:40.720 to double time is 03:40.730 --> 03:44.660 up and up Up and up . eight 03:45.040 --> 03:46.450 76 03:46.840 --> 03:50.820 5432 and one 03:50.820 --> 03:54.670 put it together front Down , Side 03:54.680 --> 03:58.370 Down Front , Raises and Side Raises 03:58.380 --> 04:01.340 four More 4 . Yeah , 04:02.140 --> 04:06.070 three more three , two more front 04:06.070 --> 04:09.860 raises and a side raises , two more 04:11.140 --> 04:14.260 That speed it up . Here we go . Is up 04:14.270 --> 04:17.840 up up and up . It's 8 04:17.860 --> 04:20.900 7 . Okay , 04:21.740 --> 04:22.960 five 04:23.940 --> 04:27.280 432 more 04:27.320 --> 04:31.020 to one more last one . Good two big 04:31.020 --> 04:34.010 circles backwards circle back again . 04:34.010 --> 04:36.990 One more time and back . Good cross 04:36.990 --> 04:39.830 that right arm over and hold for 04:39.840 --> 04:43.660 432 and one left arm goes 04:43.660 --> 04:46.050 over and hold for 04:46.060 --> 04:49.930 432 and one arms 04:49.930 --> 04:51.930 up . We're gonna twist , upper body 04:51.930 --> 04:55.260 torso moves only twist swiss swiss 04:55.740 --> 04:58.260 twist . Okay , eight more 04:58.320 --> 05:04.180 8765432 05:04.190 --> 05:06.246 and one . Now we're gonna do a cross 05:06.246 --> 05:08.910 plant crossing over leading with your 05:08.920 --> 05:12.790 2000 cross bra . Cross cross 05:12.790 --> 05:15.720 punch . No more technique . 87 05:15.730 --> 05:19.480 reach . But put four more 05:19.490 --> 05:22.710 432 again , 05:22.720 --> 05:26.650 432 punching down punch 05:26.650 --> 05:29.660 down down . Good , bringing up the 05:29.670 --> 05:33.600 elbow down . Down . Down . eight More 05:33.610 --> 05:34.060 8 05:34.540 --> 05:39.390 765432 . 05:39.390 --> 05:41.960 Shake it out . Now we're gonna punch up 05:41.970 --> 05:44.081 and I want you to pretend like you've 05:44.081 --> 05:48.050 got a target target here look up . 05:48.640 --> 05:52.200 Cook imaginary target , punching up for 05:52.210 --> 05:55.980 4432 punching across the 05:55.980 --> 05:59.310 chest . 432 punching 05:59.310 --> 06:03.170 down down . Down Down , punching up 06:03.180 --> 06:06.310 4432 across the 06:06.310 --> 06:09.890 chest , punching 06:09.890 --> 06:13.650 down . It's down down , down and 06:13.650 --> 06:17.600 up . Up , up , up across the chest . 06:17.610 --> 06:21.040 Here , one more time , punching down . 06:21.050 --> 06:24.490 It's down down down . Good . March it 06:24.490 --> 06:28.110 out . You got that . Okay now we're 06:28.110 --> 06:30.620 gonna add the peak . Work with the arms . 06:30.620 --> 06:33.720 Here we go . It's step and step two 06:33.720 --> 06:36.240 step right , good to stepping out 06:36.250 --> 06:38.650 together . Step out together . For 06:38.650 --> 06:40.872 those of you at home who just started ? 06:41.240 --> 06:44.510 This is just a basic move . Good step 06:44.520 --> 06:47.080 right so that you know how to put it 06:47.080 --> 06:49.420 together with the arms . Good . How are 06:49.420 --> 06:51.587 you doing back there Brett . Come on , 06:51.587 --> 06:54.920 step up , Good out in here someone 06:54.920 --> 06:57.310 jeremy . Good . Good . Now we're gonna 06:57.310 --> 07:00.100 add the arms when your right leg goes 07:00.100 --> 07:03.290 out . You punch Punch , staying with 07:03.290 --> 07:06.160 your left punch . Punch eight 07:06.540 --> 07:11.640 765432 07:11.650 --> 07:15.400 again and punch punch 07:15.410 --> 07:17.660 punch . Hey , seven 07:18.140 --> 07:22.040 65432 07:22.040 --> 07:26.020 across the chest . Punch . Punch punch . 07:26.090 --> 07:29.730 Punch four more 432 punching 07:29.740 --> 07:33.540 down down down down . Step it 07:33.540 --> 07:36.260 out . Eight 76 07:36.740 --> 07:40.260 543 to hold it 07:40.260 --> 07:42.980 here you see how we can address your 07:42.980 --> 07:45.630 heart rate , but how far you step or 07:45.630 --> 07:47.820 how low from right here you can go as 07:47.820 --> 07:49.987 low as you want . So when you're going 07:49.987 --> 07:53.360 down on a downward plunge down down 07:54.140 --> 07:56.860 or you can stay right here you got it , 07:57.440 --> 07:59.950 someone keep going , step out , step 07:59.950 --> 08:03.360 out , step out , Good . March it out . 08:04.040 --> 08:07.710 Turn to your right arms up fighting 08:07.710 --> 08:11.570 stance . We're gonna jab with that 08:11.570 --> 08:14.580 right hand leading with your knuckles . 08:14.650 --> 08:17.960 Jazz , Jazz Tax . It's a tax 08:18.440 --> 08:22.250 tap tap tap tap as you leave 08:22.940 --> 08:25.160 at that fiscal about you leave forward 08:25.540 --> 08:28.970 tap , tap tapping your target , tap , 08:28.980 --> 08:29.560 tap 08:29.940 --> 08:33.910 10432 and March 08:33.910 --> 08:36.760 it out . Now we're gonna tap . What ? 08:36.760 --> 08:39.910 We're gonna add a cross punch . Same t 08:39.990 --> 08:42.060 your left arm and you punch straight 08:42.060 --> 08:45.460 ahead a pack a punch and back . 08:45.940 --> 08:48.370 Punch with the left . Punch . Good 08:48.380 --> 08:50.780 donna come on , punch and you turn your 08:50.780 --> 08:54.260 hip turn stuff turn but 08:54.740 --> 08:57.260 start . Don't be afraid to turn your 08:57.260 --> 09:00.810 hips . Four more more turn . 09:01.040 --> 09:04.430 Turn your feet too . Try and light on 09:04.430 --> 09:07.860 your feet . Two more . One more and one 09:07.870 --> 09:10.570 good . March it out . We're gonna add 09:10.580 --> 09:12.940 that . everyone . Let's flight on your 09:12.950 --> 09:15.530 feet this way . Get used to this whole 09:15.540 --> 09:19.090 arms up here , how we feel it , How are 09:19.090 --> 09:21.368 we doing ? I can't hear you back there . 09:21.368 --> 09:25.080 Come on here we go . We're gonna Jampp 09:25.090 --> 09:28.610 punch , jab , punch , jab , 09:28.620 --> 09:31.970 punch Tak , punch tat , 09:32.060 --> 09:34.340 punch , tap , right in the gut . 09:34.350 --> 09:37.960 Someone tap . But four more honey . 09:38.440 --> 09:41.630 Three more . Uh Two more good . One 09:41.630 --> 09:44.980 more and one good . How we doing back 09:44.980 --> 09:48.510 here ? Nice and easy . If you get tired , 09:48.520 --> 09:51.160 you can march , but I like this because 09:51.160 --> 09:53.104 it puts you right in that fighting 09:53.104 --> 09:55.630 stance . You can check it out . Now . 09:55.630 --> 09:57.852 We're going to turn to the right side . 09:57.852 --> 10:00.019 What we do on one side ? You've got to 10:00.019 --> 10:02.130 do the tail of the side , right ? All 10:02.130 --> 10:04.186 right , turn to the side . Good same 10:04.186 --> 10:06.074 thing . Get loose , good fighting 10:06.074 --> 10:08.460 stance up . It's ready for a break . 10:09.540 --> 10:12.320 Yeah , can I start over because it's 10:12.320 --> 10:14.460 not ready for a break now . 10:16.640 --> 10:20.610 All right . Mhm . What we do on 10:20.610 --> 10:22.832 one side we're going to do to the other 10:22.832 --> 10:26.020 side . Are you ready ? All right , turn 10:26.020 --> 10:28.230 to the right side , same thing . Step 10:28.230 --> 10:31.930 it out arms up you as we continue to 10:31.930 --> 10:34.100 work on our left side . We want you to 10:34.100 --> 10:36.180 take a break and get some water and 10:36.180 --> 10:38.236 meet us right back here . Then we're 10:38.236 --> 10:40.291 gonna work on the lower body . We're 10:40.291 --> 10:42.513 gonna add some kicks into it and a good 10:42.513 --> 10:44.980 combination . All right . Yeah , I need 10:44.980 --> 10:46.980 you right back . Okay , we're gonna 10:46.980 --> 10:49.410 punch with our left . Here we go . It's 10:49.410 --> 10:51.650 left left , jab . 10:58.240 --> 11:01.460 Hi , welcome back as promised . We're 11:01.460 --> 11:03.682 gonna work the lower half . But first I 11:03.682 --> 11:05.849 want to just concentrate on that , jab 11:05.849 --> 11:08.071 just a little bit more to make sure you 11:08.071 --> 11:10.016 have that technique down pat . All 11:10.016 --> 11:12.071 right , we're gonna turn to the left 11:12.071 --> 11:14.127 side where we left off at And you're 11:14.127 --> 11:16.820 gonna jab Left to two Knuckles , 11:16.820 --> 11:20.550 Leaning Forward . It's Jab , Jab Quick 11:21.040 --> 11:22.984 quick this time might feel kind of 11:22.984 --> 11:25.160 awkward , but that's okay . It's jabal 11:25.160 --> 11:27.216 secret right handed , but you got to 11:27.216 --> 11:29.327 get comfortable with both sides . Jab 11:29.327 --> 11:32.630 Come on Marine , jab , jab for jab , 11:32.640 --> 11:35.210 jab quick quick . I know , I'm not 11:35.210 --> 11:37.950 quicker than you . Come on , jab , jab , 11:37.960 --> 11:40.182 jab awesome , jab . All right , how are 11:40.182 --> 11:43.350 we doing ? Breath Navy , Come on , show 11:43.350 --> 11:46.890 what Navy can do , Jab , jab , jab , 11:46.900 --> 11:49.070 jab Good . Now we're gonna add that 11:49.070 --> 11:52.110 punch . Cross punch and back . Jab 11:52.120 --> 11:55.370 cross punch . Jab cross punch , jab 11:55.380 --> 11:57.950 right in the gut . Come on , jab cross 11:57.950 --> 12:01.510 punch , Jab cross punch , jab cross 12:01.510 --> 12:05.440 punch . Come on , jab Good diner 12:05.440 --> 12:09.100 back there and jab , jab , punch 12:09.110 --> 12:12.000 jab and plus one more time , jab and 12:12.000 --> 12:14.850 punch , shake it out . How we doing ? 12:14.950 --> 12:18.250 All right , put your right foot back 12:18.640 --> 12:20.860 right leg back and we're gonna stretch 12:20.860 --> 12:23.082 out our legs just a little bit . Okay , 12:23.082 --> 12:26.860 just a nice easy kick up and down up 12:26.870 --> 12:29.900 and down . Kick nice and easy just to 12:29.900 --> 12:33.060 get your legs lose and kick . 12:33.640 --> 12:36.570 Okay , four more times four , keeping 12:36.570 --> 12:40.160 your back straight , 3 , 2 more to 12:40.840 --> 12:44.840 And why ? Good and switch everything is 12:44.840 --> 12:47.240 quick . Moving with a purpose . All 12:47.240 --> 12:50.150 right , let's leg up . Here we go . Get 12:50.640 --> 12:53.960 nice and easy . Yeah , good 12:54.640 --> 12:57.990 nice stretch four More 4 , 12:58.000 --> 13:01.560 3 , 2 more to 13:02.340 --> 13:05.910 And one good . Check it out . Stand 13:05.910 --> 13:08.270 right here this is for a sidekick . 13:08.280 --> 13:10.280 You're just gonna lead over lifting 13:10.280 --> 13:13.960 your legs right leg and left leg . 13:14.440 --> 13:17.250 Come on right leg and left leg 13:17.840 --> 13:21.550 flexibility right and 13:21.550 --> 13:25.160 left four up . One more 13:25.170 --> 13:29.150 three , two More 2 13:29.240 --> 13:32.730 and one Good . Shake it out . Alright 13:32.860 --> 13:35.460 right leg back . Bring your knee up . 13:35.940 --> 13:39.820 Kick extended , retract and 13:39.820 --> 13:43.500 back , right knee up me up extended . 13:44.040 --> 13:47.430 And that retract balance . Remember I 13:47.430 --> 13:49.430 said we're gonna work on balance to 13:49.430 --> 13:52.840 kick back . Good the nea come the check 13:52.840 --> 13:56.290 to the chest extended up and back to 13:56.290 --> 14:00.050 more like this me up extended track 14:00.220 --> 14:03.090 and back me up extended 14:03.100 --> 14:06.240 retract and back . Check it out . We're 14:06.240 --> 14:08.250 gonna put it together . Always go 14:08.250 --> 14:10.472 through that motion . We're bringing up 14:10.472 --> 14:12.639 your knees to your chest . All right , 14:12.639 --> 14:14.750 I got to come back here and watch you 14:14.750 --> 14:16.861 guys from this standpoint . Alright , 14:16.861 --> 14:20.610 here we go knee up extend , retract 14:20.820 --> 14:24.120 and back . One more time knee up extend , 14:24.140 --> 14:26.910 retract and back . Shake it out . We're 14:26.910 --> 14:29.690 gonna put it together with the kick and 14:29.690 --> 14:32.740 back . Right kick and back . Here we go 14:32.750 --> 14:36.460 kick and back then and back . 14:36.840 --> 14:40.460 Remember to retract four , huh ? 14:40.940 --> 14:44.900 3 , 2 more to one more and 14:44.900 --> 14:47.750 one good . Check it out . One thing 14:47.750 --> 14:49.990 that I want to stress . Both toes are 14:49.990 --> 14:51.990 pointed . Excuse me . Both toes are 14:51.990 --> 14:54.290 pointed forward . Hands it this way . 14:54.300 --> 14:56.550 Okay , so when you bring that DEA 14:57.040 --> 14:59.490 extend retract that foot goes right 14:59.490 --> 15:01.570 back in place . Okay , balance 15:01.580 --> 15:05.250 technique , Quick , powerful four more 15:05.260 --> 15:08.820 is four 31 more 15:08.830 --> 15:12.660 to one more and one again is 15:12.660 --> 15:15.950 432 more . 15:15.960 --> 15:19.960 Too good and one good shake it out . 15:20.540 --> 15:23.660 We're going to do the other side . Do 15:24.040 --> 15:26.040 there we go on the side , both toes 15:26.040 --> 15:29.200 pointed . Good , good . Stand , bring 15:29.200 --> 15:32.480 your knee up , stretch it out , retract 15:32.490 --> 15:35.480 and back yup . Kick 15:35.490 --> 15:37.830 retract and back , balance me 15:37.830 --> 15:41.270 up and back . That's 15:41.270 --> 15:44.340 alright , retract and back one more 15:44.340 --> 15:47.270 time . It's actually harder , doing it 15:47.270 --> 15:49.492 slower . All right , because you've got 15:49.492 --> 15:51.714 to control and you have to have balance 15:51.714 --> 15:54.710 what we're doing right ? My army God . 15:54.720 --> 15:56.860 Alright , eight kids . Here we go . 15:56.870 --> 16:00.360 It's eight down . Seven more . 16:00.370 --> 16:03.860 65 nice strong kick 16:04.240 --> 16:07.580 432 more 16:07.590 --> 16:11.200 to one more and one good shake it 16:11.200 --> 16:13.880 out . I may just put everything 16:13.880 --> 16:16.290 together . Watch this . All right , 16:16.300 --> 16:20.090 it's a jam punch and a kick , 16:20.100 --> 16:23.460 jab punch and a kick , 16:24.030 --> 16:27.060 jab punch and a kick , 16:27.440 --> 16:30.390 jab punch and a kick , 16:30.460 --> 16:33.920 jab punch , kick notice I'm speeding it 16:33.920 --> 16:37.550 up . Jack , punch , kick again , 16:37.940 --> 16:41.060 jab , punch kick again . . 16:42.440 --> 16:45.040 Punch kick good , March it out , 16:45.050 --> 16:48.870 awesome . I always feel like I got a 16:48.870 --> 16:52.080 target right in front of me giving them 16:52.080 --> 16:55.140 the head punch in the stomach and kick 16:55.150 --> 16:57.483 right in the gut . Alright , here we go , 16:57.483 --> 17:00.690 jab punch kick again , 17:00.700 --> 17:03.750 jab punch kick , 17:03.760 --> 17:07.460 jab punch kick nice and 17:07.460 --> 17:11.340 strong , jab . Punch kick again , 17:11.350 --> 17:14.900 jab punch kick again , 17:14.910 --> 17:17.980 jab punch kick . 17:17.990 --> 17:21.850 How are we doing ? All right not 17:21.850 --> 17:25.540 to jazz tap dance kick . And I throw 17:25.540 --> 17:27.596 this one in because it's just a good 17:27.596 --> 17:29.910 work out . Front kicks are hard . Put 17:29.910 --> 17:32.770 that right leg in front . Alright , nip 17:32.770 --> 17:35.720 it and we're going to kick and it's a 17:35.730 --> 17:39.480 quick snap snap snap . 17:39.490 --> 17:42.560 Come on , snap four more . Four 17:43.440 --> 17:47.160 32 more to one more and 17:47.160 --> 17:51.050 one good . Yeah . Other side , 17:51.060 --> 17:53.227 how are we doing down and you might be 17:53.227 --> 17:55.338 quiet back there . Okay left leg up , 17:55.338 --> 17:57.520 it's a snap kick remember same thing 17:57.520 --> 18:00.640 but leading with the front leg kick And 18:00.640 --> 18:04.550 Kick four more is four hup three 18:05.240 --> 18:08.800 2 , 1 more and one good . Shake it 18:08.800 --> 18:12.090 out . You all right , we're gonna work 18:12.090 --> 18:15.310 on our side kick , place that left foot 18:15.310 --> 18:17.660 at an angle , you know ? Let's start 18:17.660 --> 18:20.590 like this both feet together . Make it 18:20.590 --> 18:24.090 easy , bring that right leg up . And as 18:24.090 --> 18:27.500 you turn both your throw on the floor 18:27.500 --> 18:30.490 it's gonna turn towards up . Kick , 18:30.500 --> 18:33.750 retract down up , 18:33.760 --> 18:36.670 good and down . Uh huh . 18:37.040 --> 18:40.630 Kick up down the up 18:40.640 --> 18:44.000 side kick and down , stretch it up , 18:44.010 --> 18:46.620 work it out . So if it's easier for you 18:46.620 --> 18:49.290 to start with that foot pointed and um 18:49.300 --> 18:52.130 left direction do so therefore you only 18:52.130 --> 18:54.800 have to bring up that leg and down . 18:54.810 --> 18:57.860 Alright here we go knee up . 18:57.940 --> 19:01.210 Kick and down , knee 19:01.210 --> 19:04.720 up . Girl retract and down , knee 19:04.720 --> 19:07.660 up , stretch it out . Booth and down . 19:07.660 --> 19:11.330 One more . Good , good . Watch it 19:11.330 --> 19:14.910 out good . We're gonna put it together 19:14.910 --> 19:17.980 is always harder to do it slower , but 19:17.980 --> 19:20.313 we're going to do it at the right speed . 19:20.313 --> 19:22.540 Are you ready to go at your own speed ? 19:22.550 --> 19:24.760 Don't try to stay with me if you're 19:24.760 --> 19:27.350 losing balance , let me demonstrate . 19:27.360 --> 19:30.160 Alright , yep . Who ? 19:30.540 --> 19:34.520 Okay , boom . All right , you got it 19:34.530 --> 19:35.750 four . Here we go . 19:35.760 --> 19:40.050 432 19:40.060 --> 19:43.780 good . And what Good . I 19:43.790 --> 19:46.010 like that , work on that and your 19:46.010 --> 19:49.450 brother improve other side left me up , 19:50.240 --> 19:52.850 straighten that leg out , we track and 19:52.850 --> 19:55.440 back me up , Straighten your leg out we 19:55.440 --> 19:58.960 track and back . Uh huh . Yeah . 19:59.340 --> 20:03.250 And back one more time . Good , good . 20:03.250 --> 20:06.520 March it out . The goal is is to try to 20:06.530 --> 20:10.520 get equally good on both sides 20:10.530 --> 20:12.840 so you can't tell your left from your 20:12.850 --> 20:15.360 right side . All right , can we do that ? 20:15.840 --> 20:18.880 Alright , here we go . Four side kicks , 20:18.880 --> 20:22.620 Here we go . It's four , three 20:22.630 --> 20:26.080 go more . Too Good . And one 20:26.090 --> 20:29.560 Good . March it out . Here we go . 20:30.240 --> 20:33.390 Got to get that cardio in . 10 jumping 20:33.390 --> 20:37.270 jacks , lisa , Hanna stand 20:37.270 --> 20:39.870 up , you got more . It's 20:39.870 --> 20:43.570 432 and one good 20:43.580 --> 20:46.900 bounce here like you jump rope it all 20:46.900 --> 20:49.730 apart of boxing light on your feet . 20:49.740 --> 20:52.880 Come on up and jump and jump both feet 20:52.890 --> 20:56.270 together . It's eight seven ST 20:56.640 --> 21:00.230 54 three to have some 21:00.230 --> 21:03.360 fun right foot in front . It's Jack , 21:03.740 --> 21:06.950 Jeff , Jeff , Jeff , Jeff . 21:07.340 --> 21:10.920 Yeah 432 and 21:10.930 --> 21:13.960 five punch left . Yeah , but 21:14.340 --> 21:17.560 Jack plus you got it Jack . But 21:17.940 --> 21:21.410 jab punch jail punch 21:21.420 --> 21:25.000 jail punch dad . Good turn to the other 21:25.000 --> 21:28.270 side . Here we go . It's Jack . 21:28.640 --> 21:32.020 Death , Jab Jab left 84 . 21:32.600 --> 21:36.160 It's eight . Come on mm . Oh 21:36.640 --> 21:39.480 who for more four then we're gonna add 21:39.480 --> 21:43.350 the punches three but two last one 21:43.740 --> 21:47.430 what a bunch step . Uh huh . 21:47.440 --> 21:50.900 Yeah , but yeah , come on , come on 21:50.910 --> 21:54.660 down fun Jeff and punch you . 21:54.670 --> 21:57.030 March it out . One more thing before we 21:57.030 --> 21:59.560 go . Everybody get into friday , stand 22:00.040 --> 22:02.770 photos , pour you forward , sitting 22:02.770 --> 22:05.950 back , I can't hear hole . How many are 22:05.950 --> 22:08.061 you out there taking karate ? This is 22:08.061 --> 22:10.172 an awesome stance . Works your legs . 22:10.172 --> 22:12.790 Here we go . But punch punch . If you 22:12.790 --> 22:14.846 stay in this position , you're gonna 22:14.846 --> 22:17.010 work your upper body strong and your 22:17.010 --> 22:19.850 legs . Jack . Someone this is a punch 22:20.240 --> 22:23.260 but but part hey 22:23.640 --> 22:28.600 765432 22:28.600 --> 22:32.310 and one . Hold it here . Oh Hold here 22:32.320 --> 22:35.670 go down is 876 22:36.140 --> 22:39.760 five four 32 and 22:39.770 --> 22:41.980 one . As I stay here and continue to 22:41.980 --> 22:44.300 torture these guys . My marine on my 22:44.300 --> 22:47.710 life . My neighbor on my left arm 22:48.140 --> 22:51.260 army . Maybe I want you guys to stay 22:51.270 --> 22:54.810 too for more tips on how to train smart . 22:54.820 --> 22:57.950 All right , let's go . Hey seven 22:58.340 --> 23:02.640 65432 23:02.660 --> 23:06.140 and one Good . Watch it . No and much 23:07.130 --> 23:07.960 much . 23:13.340 --> 23:14.340 Mm hmm . 23:19.440 --> 23:23.120 Mm I'm 23:23.120 --> 23:25.120 commander Dave Catholics orthopedic 23:25.120 --> 23:27.176 surgeon and team physician in the US 23:27.176 --> 23:29.287 Naval Academy . Today's topic is hard 23:29.287 --> 23:31.730 rest . You know , we work hard , we 23:31.730 --> 23:33.890 play hard and sometimes when we're 23:33.890 --> 23:36.210 injured , what we really need is hard 23:36.210 --> 23:39.300 rest . All too often I see athletes 23:39.350 --> 23:41.650 with injuries either overuse injuries 23:41.650 --> 23:43.840 or some other kind of condition try to 23:43.840 --> 23:46.062 get back to the playing fields too soon 23:46.140 --> 23:48.084 and this can sometimes prolong the 23:48.084 --> 23:50.418 ultimate recovery or worsen the problem . 23:50.418 --> 23:52.630 Hard rest means you give your body a 23:52.630 --> 23:55.290 solid week or two of time off now . It 23:55.290 --> 23:57.401 doesn't mean you completely veg out . 23:57.401 --> 23:59.568 You always maintain a healthy diet and 23:59.568 --> 24:01.679 work on your flexibility in the acute 24:01.679 --> 24:03.901 phase after an injury . Hard rest means 24:03.901 --> 24:06.012 icing it and taking some nonsteroidal 24:06.012 --> 24:07.957 anti inflammatory medications like 24:07.957 --> 24:10.123 Motrin or naproxen . These medications 24:10.123 --> 24:12.290 should be taken in a sustained regular 24:12.290 --> 24:14.234 way for several days . What do you 24:14.234 --> 24:16.346 think they're doing any good or not ? 24:16.346 --> 24:18.346 They probably are . Don't take them 24:18.346 --> 24:20.512 like a headache pill . Once in a while 24:20.512 --> 24:22.623 when you think about it , they're not 24:22.623 --> 24:24.901 as effective taken that way . You know , 24:24.901 --> 24:26.901 there's still some room for aerobic 24:26.901 --> 24:29.012 conditioning despite a period of hard 24:29.012 --> 24:31.123 rest . If you have an upper extremity 24:31.123 --> 24:32.790 injury , you can still ride a 24:32.790 --> 24:34.734 stationary bike even if you have a 24:34.734 --> 24:36.846 lower extremity injury , you can swim 24:36.846 --> 24:38.734 or if you have access to an upper 24:38.734 --> 24:40.901 extremity armed bys that's another way 24:40.901 --> 24:43.068 of getting a good cardio workout while 24:43.068 --> 24:45.401 resting hard . So remember we work hard . 24:45.401 --> 24:48.090 We play hard if your body needs it , 24:48.100 --> 24:50.470 rest hard together , Let's train smart 24:50.480 --> 24:53.840 and stay strong . Yeah . 24:54.740 --> 24:56.740 Hi . I'd like to thank our military 24:56.740 --> 24:58.907 family for joining us . I also like to 24:58.907 --> 25:00.907 thank Bolling Air Force Base and my 25:00.907 --> 25:03.018 great business team . Thank you . And 25:03.018 --> 25:04.851 we want you to stay tuned . Keep 25:04.851 --> 25:07.780 working hard as we continue to get you 25:07.790 --> 25:09.560 that my duty . 25:21.240 --> 25:25.170 Mm . Mhm . So good . 25:25.940 --> 25:27.540 Mhm . Yeah . 25:30.040 --> 25:32.960 Yeah . Mm hmm . 25:42.040 --> 25:42.450 Yeah .