WEBVTT 00:00:00.320 --> 00:00:02.240 Hello, senior bouncers. 00:00:02.400 --> 00:00:06.480 Welcome to today's class. Carefully step up onto 00:00:06.560 --> 00:00:09.680 your mini trampoline. I like to have a step nearby. 00:00:09.840 --> 00:00:12.240 Hopefully, you have your t bar or stability 00:00:12.240 --> 00:00:14.480 bar attached to your mini trampoline. 00:00:15.015 --> 00:00:19.335 We're gonna have our core in tight and engaged the whole time. 00:00:19.735 --> 00:00:25.655 Our shoulders are back and down away from our ears, and we have a very slight bend in our knees. 00:00:25.975 --> 00:00:33.150 Shoes or no shoes, it's entirely your preference. I will leave that decision up to you. Let's get started right now. 00:00:35.070 --> 00:00:36.990 Starting out with the health bounce. 00:00:38.430 --> 00:00:40.350 Our feet are flat 00:00:40.590 --> 00:00:41.790 on our mat, 00:00:42.030 --> 00:00:44.030 pushing down into the mat, 00:00:45.345 --> 00:00:51.665 and allowing our feet to rebound up off the rebounder mini trampoline surface. 00:00:52.465 --> 00:00:54.305 Don't forget about that core. 00:00:56.305 --> 00:00:57.745 And your gaze is forward, 00:01:00.500 --> 00:01:02.340 bouncing into the mat 00:01:03.620 --> 00:01:07.540 with a health bounce transitioning into a march in place. 00:01:08.260 --> 00:01:10.340 Just lifting and lowering the foot 00:01:10.980 --> 00:01:12.020 at your pace, 00:01:13.015 --> 00:01:15.895 holding on to your stability bar or t bar. 00:01:16.935 --> 00:01:22.135 You're if you have a little bit more confidence and you're a little bit more secure, feel free to put them on your waist. 00:01:23.495 --> 00:01:24.855 Marching up and down here. 00:01:26.200 --> 00:01:28.040 Today is very basic, 00:01:28.760 --> 00:01:32.680 very entry level, just getting things circulating in the body, 00:01:33.720 --> 00:01:36.040 going back into a health bounce here. 00:01:37.320 --> 00:01:41.745 It's very important to keep circulation going in our body. 00:01:41.985 --> 00:01:46.145 Coordination is an awesome thing too as we continue to age. 00:01:47.505 --> 00:01:51.745 Rebounder is very good for both of those things. It helps flush out our lymphatic system, 00:01:52.860 --> 00:02:01.020 keeps blood pumping throughout the body, and being on an unsteady surface is challenging for our equilibrium and stability and mobility. 00:02:04.140 --> 00:02:05.660 Tapping out to the side. 00:02:06.540 --> 00:02:07.740 Again, your pace. 00:02:08.395 --> 00:02:12.235 You need to go slower and not incorporate any bounce whatsoever. 00:02:12.475 --> 00:02:13.435 You're here. 00:02:13.915 --> 00:02:17.755 You're still on an unsteady surface. You're still being challenged. 00:02:18.715 --> 00:02:20.475 You wanna do the little bounce in between? 00:02:21.720 --> 00:02:22.840 You do that. 00:02:23.000 --> 00:02:24.120 You do you. 00:02:27.560 --> 00:02:30.120 Holding on to your stability bar just 00:02:31.080 --> 00:02:33.000 adds a little bit more comfort 00:02:33.800 --> 00:02:35.000 and security. 00:02:35.240 --> 00:02:36.200 Health bounce here. 00:02:39.615 --> 00:02:46.335 A health bounce is an incredible thing in and of itself. If you're here and you're only doing the health bounce, 00:02:46.415 --> 00:02:48.575 I am very, very impressed with that. 00:02:49.230 --> 00:02:51.710 Please do that if that's where you're at. 00:02:53.150 --> 00:02:56.270 But thank you for joining me today and moving your body with me. 00:02:58.670 --> 00:03:01.870 We're gonna tap our toes forward this time 00:03:03.855 --> 00:03:05.535 with or without the bounce. 00:03:08.015 --> 00:03:12.015 Not gonna do anything complicated today. No complicated choreography 00:03:12.015 --> 00:03:13.055 or moves. 00:03:13.855 --> 00:03:19.950 Trying to keep things basic to our things that we do on an everyday basis. 00:03:21.390 --> 00:03:23.790 We move forward. We move sideways. 00:03:24.670 --> 00:03:25.630 We move 00:03:26.190 --> 00:03:28.590 towards the back of the room, 00:03:30.430 --> 00:03:31.390 practicing everything. 00:03:34.145 --> 00:03:36.225 Returning to our health bounce here. 00:03:42.385 --> 00:03:44.705 Pushing down evenly with our feet 00:03:46.140 --> 00:03:47.420 into the mat. 00:03:48.300 --> 00:03:57.820 Do not let your feet go off to the side or concave in too far back on the heel or too far forward. Try and get as evenly as possible 00:03:58.780 --> 00:03:59.740 into the mat. 00:04:03.925 --> 00:04:07.285 Single side step out. So you're putting, you're transferring, 00:04:07.685 --> 00:04:10.245 the majority of your weight is in 00:04:10.485 --> 00:04:11.525 this foot here, 00:04:12.180 --> 00:04:13.300 your stabilizing 00:04:13.300 --> 00:04:13.940 foot, 00:04:14.420 --> 00:04:16.180 leg, and tapping out 00:04:17.060 --> 00:04:19.700 and in with the other leg. 00:04:20.580 --> 00:04:21.300 Foot. 00:04:22.980 --> 00:04:23.620 Flat 00:04:26.100 --> 00:04:31.325 foot here too for the tap out, or you can have a little bit more on your tippy toes. 00:04:33.085 --> 00:04:38.285 We're gonna switch now. Other side. Whatever your lead leg was, you're switching it out. 00:04:40.050 --> 00:04:40.850 Tap, 00:04:41.090 --> 00:04:41.730 tap. 00:04:42.690 --> 00:04:43.650 Practicing 00:04:44.050 --> 00:04:45.490 a side movement. 00:04:51.970 --> 00:04:54.855 Putting that weight, shifting it on that stabilizing 00:04:54.855 --> 00:04:55.655 leg, 00:04:56.535 --> 00:04:58.055 building some strength, 00:05:03.655 --> 00:05:05.620 and return to the health bounce. 00:05:11.060 --> 00:05:15.220 Please let me know in the comments section below where you're working out with me from. 00:05:15.540 --> 00:05:21.065 I love hearing from you and where you are around the world. I'm from Toronto, Canada. 00:05:22.265 --> 00:05:26.345 And if you like this video, please like, share, comment, and kindly subscribe. 00:05:26.825 --> 00:05:27.865 Share with your friends. 00:05:32.840 --> 00:05:34.680 Don't forget about that core. 00:05:35.080 --> 00:05:35.960 Carefully 00:05:36.040 --> 00:05:39.560 switch to one side and continue your bounce, 00:05:39.880 --> 00:05:44.120 getting a little practice here on having one hand 00:05:46.825 --> 00:05:50.185 on the stability bar, just facing in a different direction. 00:05:51.065 --> 00:05:52.905 Pick something to focus on. 00:05:56.665 --> 00:05:58.425 We'll get the other side right after. 00:05:59.560 --> 00:06:02.840 If you want to make this into a march, you go ahead. 00:06:03.960 --> 00:06:04.920 Carefully 00:06:05.000 --> 00:06:05.960 switch. 00:06:06.440 --> 00:06:09.160 If you're getting dizzy, stop here in the middle. 00:06:10.520 --> 00:06:14.165 I don't know your body. I don't know your physical capabilities. 00:06:14.165 --> 00:06:16.165 I don't know what your limitations are. 00:06:17.205 --> 00:06:21.285 Only you know those things. This is just a guide for you. 00:06:24.965 --> 00:06:28.100 That's why I highly recommend the stability bar. 00:06:34.180 --> 00:06:37.060 Return to the front carefully, your pace, 00:06:37.220 --> 00:06:39.060 and give me a march in place. 00:06:39.300 --> 00:06:45.865 Perhaps you're a little warmed up now that you can kinda pick up the foot a little bit higher than previously. 00:06:48.265 --> 00:06:50.265 Breathe. Don't hold your breath. 00:06:51.865 --> 00:06:53.225 Put a smile on your face. 00:06:54.990 --> 00:06:59.150 You're moving your body. You're flushing out your lymphatic system. 00:06:59.950 --> 00:07:02.110 You're building some good cardiovascular 00:07:02.110 --> 00:07:03.150 work here. 00:07:04.270 --> 00:07:05.630 Give me that tap out again. 00:07:07.375 --> 00:07:08.655 You're improving 00:07:08.735 --> 00:07:09.615 mobility, 00:07:09.775 --> 00:07:10.815 stability. 00:07:11.695 --> 00:07:14.255 The ankles are working, stabilizing 00:07:14.255 --> 00:07:15.775 muscles in the legs. 00:07:18.415 --> 00:07:20.975 You're pumping the blood throughout the body. 00:07:22.410 --> 00:07:24.970 You're using your brain with some stability 00:07:24.970 --> 00:07:26.570 work here that we're doing. 00:07:27.690 --> 00:07:28.890 The coordination, 00:07:29.690 --> 00:07:31.370 it's all good stuff. 00:07:33.930 --> 00:07:35.690 Return to a march in place here. 00:07:40.055 --> 00:07:41.415 I encourage you 00:07:41.655 --> 00:07:45.015 to possibly look into the benefits of rebounding. 00:07:45.975 --> 00:07:53.700 There's a link to the mat, to the rebounder that I'm using, the mini trampoline. It's called the Bee Can. Great customer service. 00:07:54.020 --> 00:07:57.140 I highly recommend them. Got a great bounce. 00:07:59.860 --> 00:08:03.700 You can look up and read up more about rebounding in the description box below. 00:08:04.945 --> 00:08:09.825 Give me front heels this time. Last time we did front toe taps. 00:08:09.985 --> 00:08:12.865 Now we're doing what we call a heel dig. 00:08:13.905 --> 00:08:22.840 With or without, if you're not using the bounce, you're here. You're flexing the toe up towards the ceiling and getting your heel to tap forward on the mat. 00:08:27.960 --> 00:08:30.440 I know this is probably challenging you. 00:08:30.920 --> 00:08:32.120 It's meant to 00:08:32.360 --> 00:08:34.440 in a safe fashion. 00:08:34.840 --> 00:08:35.960 I'll bounce here. 00:08:37.715 --> 00:08:45.475 Like I had just said, and I will repeat it, I don't know your body. I don't know where you're at in your physical journey. 00:08:47.235 --> 00:08:48.995 So you have to gauge. 00:08:49.635 --> 00:08:52.820 You have to gauge where you are, where you'd like to go today. 00:08:53.940 --> 00:08:55.700 That's up to you to decide. 00:08:58.260 --> 00:09:00.820 We're gonna practice tap backs again. 00:09:02.180 --> 00:09:03.940 Don't forget about your core. 00:09:04.260 --> 00:09:06.820 Tap back with or without the bounce, without the bounce. 00:09:07.785 --> 00:09:12.745 It's a tap back, return your foot. Tap back, return your foot. 00:09:14.105 --> 00:09:14.825 Your call. 00:09:22.660 --> 00:09:24.180 Gentle on the joints. 00:09:25.140 --> 00:09:26.500 We're not jarring 00:09:27.300 --> 00:09:32.020 our bones, our joints on a floor, pounding down into the floor. This is gentle, 00:09:32.435 --> 00:09:33.475 rebounding. 00:09:34.995 --> 00:09:36.275 House bounce here. 00:09:37.635 --> 00:09:39.475 Pushing down into the mat. 00:09:41.475 --> 00:09:42.355 Nice work. 00:09:49.210 --> 00:09:50.410 Very nice. 00:09:54.170 --> 00:09:56.330 I can feel that in my legs, 00:09:58.010 --> 00:09:59.050 front and back. 00:10:03.705 --> 00:10:09.385 Okay. Our last move here, we're gonna be a little challenging. We're going out, out, in, in. 00:10:09.945 --> 00:10:11.625 This is the most challenging 00:10:11.785 --> 00:10:12.505 part 00:10:12.745 --> 00:10:13.945 of our walk today. 00:10:16.450 --> 00:10:19.010 If you're not using the bounce, you're stepping out, 00:10:19.250 --> 00:10:24.530 out, returning in the first position, stepping out, stepping out, 00:10:24.770 --> 00:10:25.490 in, 00:10:25.730 --> 00:10:28.050 in. You can reverse your lead leg, 00:10:29.805 --> 00:10:31.965 balance things out a little bit more, 00:10:34.525 --> 00:10:35.245 and 00:10:35.805 --> 00:10:39.005 we're done. Return here to a health bounce. 00:10:39.325 --> 00:10:40.605 Let's bring our 00:10:41.085 --> 00:10:41.965 breathing down, 00:10:44.740 --> 00:10:45.940 heart rate down. 00:10:46.180 --> 00:10:49.300 Slow it down here deliberately and intentionally. 00:10:49.940 --> 00:10:54.660 Never want you to just exit your rebound or mini trampoline before you're ready. 00:10:55.540 --> 00:10:57.300 Come here and just 00:10:57.620 --> 00:10:59.545 relax. Catch your breath. 00:11:01.545 --> 00:11:02.585 Breathe in 00:11:03.385 --> 00:11:04.585 and out. 00:11:04.905 --> 00:11:10.345 When you're ready and only when you're ready, carefully holding on to your stabilizer 00:11:10.345 --> 00:11:10.665 bar, 00:11:11.720 --> 00:11:17.000 step off. That's why I like to have the extra step here. Adds a little bit more convenience. 00:11:18.120 --> 00:11:21.400 Thank you for joining me today, and I will see you in the next video.