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Save the Overtime for Me (Arnold Schwarzenegger's Total Body Workout version)
Gladys Knight & the Pips
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Hi, this is Arnold, your training partner. It is important to begin
Each exercise session with a few minutes of warm-ups. This will
Increase your heart rate and pump blood out to your muscles where it
Will be needed. Use this warm-up time to whet your appetite and to
Get your mind ready for the workout. Now listen to this music and
Begin moving in half time. Stretch all limbs briefly and get ready to
Do 10 knee bends with me. I call them squats and they're excellent
For getting the blood moving into your knees and legs. With your feet
Shoulder width apart and keeping your back straight, bend down until
Your thighs are parallel to the floor. Breathe in as you go down and
Out as you come up. Ready now? Down, up, down, up, down, up, down
Up. And make your thighs burn, come on. Down, up, down, up. And
Squeeze your buttocks. Down, up, down, up. Eleven, up, twelve, up
Very good. And on to the next exercise. The next on our program is
A wonderful stretching exercise that I call "Reaching for the Sky
" This exercise is fantastic to stretch your total upper body and
The sides. Go! Right, left, right, left, right, left. And stretch
And stretch. Stretch your upper body, come on. And stretch. Right
And left. Stretch your upper body. Right and left. Okay, we finished
The ten repetitions and we can go on without any rest to the next
Movement. Toe touches: a wonderful exercise to stretch your leg
Biceps and your lower back. Okay, let's reach slowly down to our toes
And come back up again and reach for the sky. Repeat this exercise
Twelve times. Make sure to keep your knees locked and your legs
Straight. Get into a nice groove and do the exercise with me. Down
Up, down, up, down, up. And stretch your leg biceps. Up, and stretch
Your lower back. Up, down, up. Reach all the way down. Up. All the
Way down, up. If you can't reach all the way down, then reach as far
As you can, but keep your legs locked. Up. Two more. Up. The last
One. Up. Okay, very good. Now we do a warm-up exercise for the neck
We rotate our head in a circular motion and we start on the left
Side. Left side, back. Right side, front. Left side, back. Right
Side, front. Left side, stretch all the way to the back. Right
Stretch all the way to the front. Left. One more time. Right
Front. Left, back. Right, front. And finish. Now we do a great
Warm-up exercise for our hips and waist: the High Kicks. The
Important thing is that we kick up as high as we can and keep
Our legs straight. Okay, let's do it. Left leg, up. Right leg
Up. Left leg, up. Right leg, up. Kick with your legs as high as
You can and keep your legs straight. Left leg, up. Right leg
Up. Left leg, up. Right leg, up. Left leg, up. And keep kicking
Come on. Two more. Left leg, up. One more. Up. Okay, finished!
Now let's do the famous Jumping Jacks, the best exercise for warming
Up the total body. Now the way we do this exercise is by standing
Straight with your hands on the side. Jump your legs apart and
Simultaneously throw your hands overhead until your fingers meet
Jump back to your original position. Okay, let's do ten repetitions
Ready? And one, and two, and three. And keep jumping, come on
More energy. Six, and seven, and eight, and nine. And the last
One. Good! Okay, let's finish off our warm-up program with the
Windmill exercise. Spread your legs wide apart and bend over so
Your torso is parallel to the floor. We begin this exercise by
Reaching with the right hand to the left foot and with the left
Hand to the right foot. Make sure to keep your legs locked. We
Will do 20 repetitions, ten on each side. Right hand first. One
Two, three, four, five. Keep twisting, keep twisting, all the way
Eleven, twelve, thirteen, fourteen. More energy, come on. Seventeen
Eighteen, nineteen, twenty. Very good! Now you have completed
The warm-up program and now your body is ready for the major pump
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