wouldn t take long to wash yourself off. getting that cart, and head back to the house. and then at 9:02, the defendant over there who wouldn t even admit until forced to that he was even at the scene, all of a sudden he is as busy as he s ever been. 9:02 to 9:06, 283 steps. 9:03, we see the system start up on the car, that could mean he s close by the car, as he returned with maggie s phone and placed it in that car, and then, what do we see from 9:02 to 9:06, not on four-minute period, but he s su doing. what were you doing? and everybody though he has a photographic memory, he could not answer what he s doing during this four-minute period that is so illustrating of what we re talking about here. for four minutes he is not only going 283 steps. this is a defense exhibit, defense 156. 283 steps. and they put in the distance. we heard the distance isn t as accurate. it illustrates the point. that s 208 meters. meter, you know, roughly is a yard, a little bit more, a little b
and everybody though he has a photographic memory, he could not answer what he s doing during this four-minute period that is so illustrating of what we re talking about here. for four minutes he is not only going 283 steps. this is a defense exhibit, defense 156. 283 steps. and they put in the distance. we heard the distance isn t as accurate. it illustrates the point. that s 208 meters. meter, you know, roughly is a yard, a little bit more, a little bit less. i don t remember. but let s say it s 600 feet. that s a lot. and he couldn t remember what he was doing. i asked him, have you been on a treadmill, doing jumping jacks,
this is like yoga. naval you re activating the trans ordominus as you hug the baby. you don t like to warm up. i don t like to stretch. all right. what have we got? you need to make sure you are warming up and cooling down. okay. i m going to be your mama and tell you what you need to do an exercise i would normally do and you would normally do when you re not pregnant is probably box jumps, coming up, shoulders are back and down, core is engaged. that s not the best thing for our pelvic floor and joints. instead, you do a step-up. i ll show you an exercise we would normally do and show you the modification. you do a step up, this feels good. baby feels good. have you ever done this. i ve never done it in my life, i ve got to say. the next one, jumping jacks you re not. we re all doing jumping jacks. you can do air jacks to burn more calories. air jack it, guys. if you re pregnant, you re
chest out. 40 seconds of rows on this side. next time, switch sides. because we re on one side of the body, the core is working really hard to prevent that offset shift. you have to stay square. the fifth and final one, people love working obliques and abs. if you have space, you d be walking forward and backwards. very quickly, the abs will start singing a song. very efficient, quick workout. this is like a career. i start getting momentum, then i go back. you said it. hold it shoulder level, make it harder by going overhead. overhead is the hardest? then again, using the 20-second rest periods, but not resting, doing jumping jacks. so each of those five moves is a total of one minute. you do it two times through. you ll be exhausted. all right. fantastic. when do we get the rub down?
the warm-up you want to do before activity. and there s so many conflicted studies on warming and stretching. some are saying, stretching s bad, don t do this stretch. there s no good or bad stretch, it s stretching for the activity that you re doing. yeah. you want to warm up prior to any activity, five or ten minutes to get the blood flowing, jogging in place, doing jumping jacks, squawks will get you warm. stretching you want to do following activity. or if you re a dancer, we do warming up and stretching prior to activity. simple things you can do. i love doing this one. forward bend, of course. most people try to just dive into it. you want to try to keep your back flat and your abs engaged to get a pull in your hamstrings. another one down here, you can do the butterfly, going back to when you were probably 5, souls of your feet together, you can stretch out the inner thighs and try to press them down. if you can go forward, you want to keep the back flat. and we ve only