0:00:00 > 0:00:00- Subtitles
0:00:33 > 0:00:36- # I'm Dona, Dona D-reidi! - Yeah, that's me
0:00:37 > 0:00:40- # If you don't like me, - it's your problem obviously
0:00:41 > 0:00:44- # Yeah, I'm Dona, Dona D-reidi! - Yeah, that's me
0:00:45 > 0:00:47- # If you don't like me, - it's your problem obviously
0:00:47 > 0:00:52- # Yo, children of Wales! - I'll introduce myself real quick
0:00:52 > 0:00:56- # I am the greatest rapper - so take my photo, click-click!
0:00:57 > 0:01:00- # You better believe me when I say - my cousin's famous, oh, my!
0:01:01 > 0:01:04- # The main man, the golden rapper. - Rapsgaliwn - what a guy!
0:01:04 > 0:01:08- # I'm Dona, Dona D-reidi! - Yeah, that's me
0:01:09 > 0:01:12- # If you don't like me, - it's your problem obviously
0:01:12 > 0:01:16- # Yeah, I'm Dona, Dona D-reidi! - Yeah, that's me
0:01:16 > 0:01:20- # If you don't like me, - it's your problem obviously #
0:01:21 > 0:01:24- Aw, my legs! Aw, my back!
0:01:24 > 0:01:27- Wah-wah-wee-wah, what shall I do?
0:01:32 > 0:01:37- You probably don't recognize me, - but it's me, Dona Direidi.
0:01:39 > 0:01:41- I'm completely worn out.
0:01:42 > 0:01:46- I've never been so tired.
0:01:46 > 0:01:48- I'm aching all over.
0:01:50 > 0:01:53- I'm afraid to sit down - in case I can't get back up.
0:02:00 > 0:02:03- For goodness' sake, look at me!
0:02:04 > 0:02:07- Do you have any idea - what I've been doing? No?
0:02:08 > 0:02:10- I'll tell you what I've been doing.
0:02:10 > 0:02:14- I've been competing - in the school's sports day.
0:02:14 > 0:02:16- I've been walking and running.
0:02:16 > 0:02:20- I took part in the sack race, - the egg-and-spoon race...
0:02:20 > 0:02:22- ..the high jump and long jump.
0:02:23 > 0:02:27- And after all that effort, - I didn't win a thing.
0:02:28 > 0:02:33- Doesn't matter because I tried - my best, and that's what counts.
0:02:34 > 0:02:38- I could do with some - exercise tips from Heini.
0:02:41 > 0:02:44- Hello. Did someone mention my name?
0:02:44 > 0:02:46- How are you, Dona?
0:02:46 > 0:02:49- I'm fine but I don't feel very fit.
0:02:49 > 0:02:54- Why don't we do a little exercise - to make you feel better?
0:02:54 > 0:02:59- I've a better idea. - Let's not do any exercise.
0:02:59 > 0:03:02- Don't be so lazy, Dona.
0:03:02 > 0:03:04- Lazy?
0:03:04 > 0:03:08- I'm not lazy. - I want to sit down and sleep.
0:03:08 > 0:03:10- I could sleep for a month.
0:03:10 > 0:03:14- It looks to me like you - need to do a little more exercise...
0:03:14 > 0:03:18- ..to improve your fitness.
0:03:18 > 0:03:24- It's obvious to me I should lie on - a beach for a month and do nothing.
0:03:24 > 0:03:29- Why don't we start by - rolling the arms back in a circle?
0:03:29 > 0:03:32- That's it. Well done. And the other.
0:03:32 > 0:03:34- Why don't you join in?
0:03:34 > 0:03:37- Past the ear. That's it.
0:03:37 > 0:03:40- Now the other. Whoo!
0:03:40 > 0:03:43- Well done, Dona. Excellent.
0:03:43 > 0:03:47- Thanks, Heini. - We'll do more next week.
0:03:47 > 0:03:49- Bye.
0:03:49 > 0:03:51- We've only just started, Dona.
0:03:53 > 0:03:55- Now for the head.
0:03:55 > 0:03:57- Look up.
0:03:57 > 0:04:01- Slowly over to the side.
0:04:01 > 0:04:05- That's it. Now look down.
0:04:05 > 0:04:08- Over to the other side.
0:04:09 > 0:04:11- Well done. Once again.
0:04:11 > 0:04:14- Up and over to the side.
0:04:15 > 0:04:18- And down. Dona!
0:04:18 > 0:04:20- What?
0:04:21 > 0:04:25- For a moment there - I thought you were trying to escape.
0:04:26 > 0:04:28- Escape? Me?
0:04:28 > 0:04:32- Of course not. - I was starting to enjoy myself.
0:04:32 > 0:04:34- Really?
0:04:34 > 0:04:35- Really?- - Yes.
0:04:35 > 0:04:39- Why don't we do some running?
0:04:39 > 0:04:41- But I've only just got back.
0:04:42 > 0:04:46- We don't have to go outside. - You can run on the spot.
0:04:46 > 0:04:50- Like this. That's it.
0:04:50 > 0:04:52- Well done, not too fast.
0:04:52 > 0:04:56- Let's lift the knees - a little higher.
0:04:56 > 0:04:58- There we go.
0:04:58 > 0:05:02- I know, - if I sing while I exercise...
0:05:02 > 0:05:04- ..I wouldn't mind it so much then.
0:05:05 > 0:05:07- Good idea.
0:05:07 > 0:05:10- Why don't you join in? Off we go.
0:05:10 > 0:05:13- # One finger, one thumb, - one hand keep moving
0:05:14 > 0:05:16- # One finger, one thumb, - one hand keep moving
0:05:16 > 0:05:18- # One finger, one thumb, - one hand keep moving
0:05:19 > 0:05:20- # We'll all be merry and bright
0:05:22 > 0:05:25- # One finger, one thumb, - one hand, one leg keep moving
0:05:25 > 0:05:28- # One finger, one thumb, - one hand, one leg keep moving
0:05:28 > 0:05:31- # One finger, one thumb, - one hand, one keep leg moving
0:05:31 > 0:05:34- # We'll all be merry and bright #
0:05:34 > 0:05:36- Yeah!
0:05:37 > 0:05:40- Now I want you to lie on the floor.
0:05:40 > 0:05:43- Excellent. - I'll fetch a pillow and clothes.
0:05:43 > 0:05:46- You won't need - a pillow or clothes, Dona.
0:05:47 > 0:05:50- You're going to ride a bike.
0:05:50 > 0:05:54- Ride a bike on the floor? - This'll be interesting.
0:05:54 > 0:05:57- Down we go. That's it.
0:05:59 > 0:06:04- Now I want you to lift your legs and - move them like you're riding a bike.
0:06:06 > 0:06:10- Now I want you - to turn on your stomach.
0:06:11 > 0:06:14- That's it. Well done.
0:06:14 > 0:06:19- Now I want you to imagine yourself - swimming in the pool.
0:06:19 > 0:06:23- This is good exercise - for the legs and arms.
0:06:25 > 0:06:28- First of all, move the legs.
0:06:28 > 0:06:30- That's it, well done.
0:06:30 > 0:06:32- And now the arms.
0:06:33 > 0:06:37- Forward and back. Well done.
0:06:38 > 0:06:41- Now the legs and arms together.
0:06:41 > 0:06:43- Ready?
0:06:44 > 0:06:46- That's it. Excellent.
0:06:48 > 0:06:51- Let's take a rest.
0:06:51 > 0:06:54- I'm glad. - I want to do something else now.
0:06:55 > 0:06:58- But not more exercise. - What can we do?
0:06:59 > 0:07:00- I know.
0:07:01 > 0:07:05- Why don't we decorate a T-shirt - for you to wear while exercising?
0:07:06 > 0:07:08- A special T-shirt just for you?
0:07:09 > 0:07:12- Excellent idea. - That'll help me keep fit.
0:07:15 > 0:07:18- Here we are. This is your apron.
0:07:18 > 0:07:20- Thank you.
0:07:20 > 0:07:21- Thank you.- - This is mine.
0:07:24 > 0:07:27- Firstly, - cover the table with paper...
0:07:27 > 0:07:29- ..so that we don't make a mess.
0:07:29 > 0:07:34- We'll need a T-shirt, acrylic paint - that doesn't run in water...
0:07:35 > 0:07:38- ..and letters to write our names.
0:07:39 > 0:07:41- But you could do anything you want.
0:07:41 > 0:07:47- You could paint different shapes - or use different stencils.
0:07:47 > 0:07:49- There's one thing missing.
0:07:49 > 0:07:51- Cardboard. Do you have cardboard?
0:07:51 > 0:07:53- Cardboard. Do you have cardboard?- - Yes. In here.
0:07:55 > 0:07:57- Why do we need cardboard?
0:07:57 > 0:07:59- Why do we need cardboard?- - We're going to put the cardboard...
0:07:59 > 0:08:01- ..inside the T-shirt...
0:08:02 > 0:08:07- ..so that the paint doesn't - soak through to the other side.
0:08:07 > 0:08:10- Make sure there are no creases...
0:08:10 > 0:08:13- ..and the T-shirt is smooth.
0:08:13 > 0:08:17- Now we're ready to use the paint.
0:08:17 > 0:08:19- What colour do you want, Dona?
0:08:19 > 0:08:22- I'm going to use pink paint - to spell Dona.
0:08:23 > 0:08:25- Lovely.
0:08:25 > 0:08:29- I love rainbows, so I'm going to use - all the colours of the rainbow.
0:08:30 > 0:08:32- The same as your apron!
0:08:33 > 0:08:37- I'll need a D and an O.
0:08:37 > 0:08:38- Very good.
0:08:39 > 0:08:42- N and A.
0:08:42 > 0:08:43- There we go.
0:08:44 > 0:08:48- I'll need H, E...
0:08:48 > 0:08:50- ..I, N, I.
0:08:52 > 0:08:56- The first letter of my name - starts with a D, of course.
0:08:56 > 0:08:58- I'm going to paint it pink.
0:09:00 > 0:09:04- I think I'll use the colour yellow.
0:09:06 > 0:09:08- Apply the paint.
0:09:08 > 0:09:10- I love painting.
0:09:13 > 0:09:14- It's lots of fun.
0:09:15 > 0:09:18- Don't forget, - you can paint anything you want.
0:09:19 > 0:09:21- There we are.
0:09:21 > 0:09:24- It's best - not to apply too much paint.
0:09:27 > 0:09:29- Ready?
0:09:29 > 0:09:31- I'm nervous!
0:09:32 > 0:09:36- Push it down, - but don't push too hard.
0:09:38 > 0:09:40- Well done.
0:09:42 > 0:09:44- You go first.
0:09:47 > 0:09:51- Yay! H for Heini! My turn now.
0:09:55 > 0:09:59- D for Dona! This is such fun!
0:10:12 > 0:10:15- Here we are - Dona's T-shirt.
0:10:18 > 0:10:21- And here's mine. Heini.
0:10:22 > 0:10:24- Thank you, Heini.
0:10:24 > 0:10:26- Thank you, Heini.- - We'd better let them dry now.
0:10:26 > 0:10:28- Yes, good idea.
0:10:28 > 0:10:33- While we're waiting for them to dry, - do you want to play Hwn Neu'r Llall?
0:10:34 > 0:10:35- Is it hard?
0:10:35 > 0:10:37- Is it hard?- - No, not as hard as exercise!
0:10:40 > 0:10:42- This or That?
0:10:42 > 0:10:45- All you have to do for this game...
0:10:45 > 0:10:49- ..is pick your favourite - of the two things I show you.
0:10:49 > 0:10:51- Alright?
0:10:51 > 0:10:53- Your first question is...
0:10:53 > 0:10:56- ..exercising - or sleeping in the chair?
0:10:57 > 0:10:59- I exercise every day.
0:10:59 > 0:11:03- I never sleep in the chair. - I only sleep in bed.
0:11:03 > 0:11:07- Next, waving your hands - or kicking your legs?
0:11:07 > 0:11:10- Let me see. Waving.
0:11:10 > 0:11:14- Or kicking? Kicking, I think.
0:11:16 > 0:11:20- Walking the dog or - playing hide-and-seek with friends?
0:11:20 > 0:11:24- I love playing hide-and seek - with my friends...
0:11:24 > 0:11:28- ..but I love throwing a ball - and watching the dog run after it.
0:11:30 > 0:11:34- Cycling or horse riding?
0:11:34 > 0:11:38- Oh, I love cycling.
0:11:38 > 0:11:40- Lovely.
0:11:41 > 0:11:43- A burger or potatoes?
0:11:43 > 0:11:44- Potatoes.
0:11:44 > 0:11:46- Potatoes.- - Very healthy.
0:11:47 > 0:11:50- Last of all, a cheese sandwich...
0:11:51 > 0:11:53- ..or a banana sandwich?
0:11:53 > 0:11:55- Which one do you think, Dona?
0:11:57 > 0:11:59- Banana, of course.
0:12:00 > 0:12:02- Thank you for coming here...
0:12:03 > 0:12:06- ..to help me keep fit - and decorate a T-shirt.
0:12:06 > 0:12:09- I've really enjoyed myself. - I've loved it.
0:12:10 > 0:12:12- I'm glad. Bye, Heini.
0:12:12 > 0:12:14- I'm glad. Bye, Heini.- - Goodbye.
0:12:15 > 0:12:19- Goodbye to you too - from me, Dona Direidi. Ta-ta!
0:12:25 > 0:12:29- # Rowing's great - for strengthening arms
0:12:29 > 0:12:32- # Running every day - strengthens the legs
0:12:33 > 0:12:36- # Jumping, skipping, climbing, - dancing, keeping fit
0:12:36 > 0:12:39- # Striding, crawling, hopping, - let's all keep fit
0:12:40 > 0:12:43- # Running around - the track or the park
0:12:43 > 0:12:47- # Walking or jogging, - let's all keep fit
0:12:53 > 0:12:56- # Some kick a ball - and some play rugby
0:12:57 > 0:13:00- # Some swim back and forth - and some play hockey
0:13:00 > 0:13:03- # Some jump up and down, - some boogie to music
0:13:04 > 0:13:07- # Keeping fit is fun - and that's what counts
0:13:07 > 0:13:10- # Jumping, skipping, - climbing, dancing, keeping fit
0:13:10 > 0:13:13- # Striding, crawling, hopping, - let's all keep fit
0:13:14 > 0:13:17- # Running around - the track or the park
0:13:17 > 0:13:22- # Walking or jogging, - let's all keep fit
0:13:22 > 0:13:24- # Yeah #
0:13:28 > 0:13:28- .