Hi, my name is Casio Jones and
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you are watching Action 4 Life.
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Some of you at home might
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say, What is this show
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Action 4 Life?
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I hope in today's segment you
will learn a little bit about
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what we are trying to do.
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Our goal is to help you to
find different ways to be more
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active and especially be
more active for the Lord.
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But first let's go check out
this cool segment we did at the
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park, you might be surprised
and learn something that you
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might apply the next
time you go to the park.
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Let's check this out.
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You know I have two little
boys and it's always, hey daddy,
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take us down to the park.
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So we always go down to
the park and take them out
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and have a good time.
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You may have some kids or
some grandkids and find yourself
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in the same
situation at the park.
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But do you find yourself in
this position while the kids
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are having fun
and playing around?
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If you do, you can take the
advantage of being in the park
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and being physically active.
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Watch this, we are sitting
down on the bench and just to
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stand up and sit back down.
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I just repeat
that 10 more times.
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1, 2, you notice I'm just
sitting back like I'm sitting
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in my chair but
I'm sitting on a bench.
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The bench is there
and it is comfortable.
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I'm sitting down
and standing back up.
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Now what you are doing
is you are working what
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we call a squat,
that was a squat.
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You are working the back of
your legs, front of your legs,
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and even your glut muscles.
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That was simple, just standing
up and sitting back down.
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You are actually being active
and working your leg muscles.
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Now we are going to use
the same bench again and
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turn around and do
what we call, a step up.
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All I am going to do is put
1 foot on the bench and stand
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straight up and back down.
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I'm using this leg
only to lift my body up.
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Now you notice my heel,
if you have your heel off you
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are not really work your glut's.
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So slide your foot
forward onto the bench and
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your going to stand straight up.
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Now if you want to call
this a park work out, you want
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to do all your reps between
8 to 12 reps for each leg.
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I'm going to the other
leg as well, knock out a few
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so you can see how it looks.
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Now I'm not pushing off the
ground, but if you need to you
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could, but you want to focus
on the leg that is on the bench
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and use that to
stand straight up.
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Now if you want to be a
little crazy and add some more
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stuff to it,
watch me lift my arms.
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This is going to definitely
be harder because now I am
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incorporating my shoulders
and my arms to move them up.
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It makes my heart
work a little harder.
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You may find yourself
using this type of leg ups to be
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a little more challenging.
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Now what else can we do.
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Cassie what about my upper body?
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Hey, you know those
things called push-ups?
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The bench is a
great way to do a push-up,
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a modified push-up.
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For some of you who have
a hard time on the ground,
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watch this!
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In this position up on my toes
and I'm going to bring myself
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straight down and my head is
going to be nice and straight.
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Then come straight
down in a full push-up.
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Now Casio when do I breathe?
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Just breathe, just do that.
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Some people like to emphasize
that you want to inhale and
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exhale at one particular
point during the exercise,
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but let's just
start breathing first.
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So your kids are at the park
instead of just sitting down
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we actually did a
quick little workout.
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We did our lower
body, we got our hamstrings,
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we got our quads, we got
our glutes, and did our upper
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body work out our chest,
our shoulders, and our triceps.
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Hey, enjoy yourself, play,
take advantage of time, your
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kids are playing and utilize
your time instead of just
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sitting because now
you're being active.
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Now wasn't that exciting!
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Hey, the park, who would
think of things you could
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do at the park.
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I really hope the next
time you go to the park you will
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look at it quite differently
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and realize, Hey, my kids are
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having fun and I can have fun
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and be proactive.
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But as part of our show we
are going to have the exciting
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part, the exercise part.
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We are going to have
some fun teaching new tricks
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and how to be more active.
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We are going to show you
new exercises and maybe brush
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up ones you have seen before.
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With me today, we
have a guest with me and
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his name is Izhar.
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Izhar come here with me buddy.
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Hi, buddy, I'm glad
you could be with me today.
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Like I was saying, today
in our workout we are going
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to work out
using the Physio Ball.
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Have you ever used the
physio ball before? No!
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It is one of those round
funky looking balls there.
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Listen while you are
at home, before you do
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our workout, warm up.
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Do a segment where you
warm up during our stories.
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It is a great time for you
to do some jumping jacks, jog
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in place, something
to get your blood flowing
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through your body.
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So we are ready to do that
and get ready to do our workout.
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I'm getting the
Physio Ball for you.
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Go ahead and have
a seat on the ball.
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Now how do you know what
ball is the right size for you.
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They come in different
sizes, 45 cm, 55, 65 even 75 cm.
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And for big people up to 85 cm.
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The goal is to find a ball
that you can sit on comfortably.
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Put your feet a little
forward, more together.
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You notice how
he is making a 90°?
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Sit like you're sitting
in a chair, upright, perfect.
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Do you know your
exercises right now?
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Cool, this is an exercise
where you are working your
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abdominal muscles and
your lower back muscles.
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You are actually using
your feet and your ankles to
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stabilize you, how
does that feel? Feels great!
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Now we are going to do it
a little harder, something
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different to make a
little more challenging.
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What we are going to do,
I call it a ball transfer.
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Making a
transition yourself all ball.
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I want you to walk
forward and lean back.
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Take a few steps forward
and at the same time lean
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your upper body
back on the ball.
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Go ahead and walk it out.
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Keep walking, keep walking,
keep walking, right there.
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Hey Neto come in here.
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I want you to take a good shot
so everyone at home can see.
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His feet are 90° here and
he is working his hamstrings,
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his quadriceps, his glutes
and even his abdominal muscles.
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Remember how we talked earlier
about engaging your core?
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Yeah! For you at home
your core is when you work your
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abdominal muscles, your
core muscles with your pelvic
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muscles that ties and
transfers your abdominal muscles
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into your oblique's.
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This whole region here we
call the core it helps your body
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to stabilize and function
properly during exercise.
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We're going to make it
stronger here to make it every
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thing else stronger.
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I want you to contract
those muscles and I want you
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to see this cool exercise.
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Just being here, by itself,
is challenging isn't it? Um Hmm!
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Now we are going to
continue on this transfer.
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Push back up and
reverse what you did before.
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Okay let's do it three
more times, roll back out again.
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This is an exercise I
do to help people feel
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comfortable on the ball,
because a lot of exercises we do
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on the ball, from this
position but we have to feel
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comfortable getting there.
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Roll back up again,
for some of you at home,
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being on the ball can be very
challenging, very different.
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We want you to have
fun and feel safe on it.
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One more Time roll back out.
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Excellent how
does that feel? Good!
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I'm getting the hang of it.
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You're getting the hang of it.
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Alright let's move
onto another exercise.
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This is what we
call the ball squat.
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Were going to use the
ball to do one of the best
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exercises for your lower
body by doing the squats.
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You're going to work your
quads, your hams and the glutes.
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Come over, were going
to the light on over here.
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Put your back against the
wall, have your lower back
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up against the wall.
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I want you to sit down
like you're sitting in a chair.
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You complete your hands to
the side or hold them here.
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Just go ahead and sit down.
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Now stand back up, now the
secret is, sit back down again.
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Now stand back up and
walk your feet forward
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just a little bit more.
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Now walk your feet
forward from a standup position.
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Now as you sit down, I want
that 90° on your legs again.
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Go ahead and sit back
down, excellent push back up.
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Now I want you to sit
like you're sitting in a chair
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and put your glutes behind you.
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Sit down, right
there, and backup.
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Don't exaggerated just
sit down like you're sitting
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in a chair, perfect that's good.
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Stand act up and sit down
like you're sitting in a chair.
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Right there and backup.
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Push your glutes back behind
you, there you go, excellent.
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Let's to 5 more, that's 2.
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Now this is a great exercise
to do it at home because you
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can find a simple wall and you
should Physio Ball to stabilize
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yourself, you're working
your glutes, your hamstrings,
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and your quads and it isn't over
all safe way of doing a squat.
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Just do 5 more because
these are looking good.
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I know you are feeling
them in your legs are you? Yep!
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Okay give me 3 more.
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There you go that's
excellent, let's go buddy.
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We are going to do a great
exercise for your upper body,
00:09:28.56\00:09:32.77
the push-ups.
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For those of you at
home who don't like push-ups,
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this is fun doing
it on the Physio Ball.
00:09:36.80\00:09:38.76
I want you to lay on
your stomach and roll
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forward on the ball and
get your knees on the ball.
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I want you to stop
right there on your knees.
00:09:45.32\00:09:47.06
This position right here
is an exercise by itself.
00:09:47.09\00:09:51.20
Stabilizing your
body on the ball.
00:09:51.23\00:09:53.09
He is working his shoulders,
his abdominals, and his lower
00:09:53.12\00:09:55.73
back and having to work is
lower region here to stabilize
00:09:55.76\00:09:58.36
the ball and hold
the ball in position.
00:09:58.39\00:09:59.91
Now we are going to
make it a little harder.
00:09:59.94\00:10:01.73
I want you to go
down to a push-up position
00:10:01.76\00:10:03.37
and push back up.
00:10:03.40\00:10:05.25
Give me 12 here, 2, slow 3, 4,
00:10:05.28\00:10:11.73
because if he goes real
fast you can lose too much
00:10:11.76\00:10:13.46
momentum and rock
yourself off the ball.
00:10:13.49\00:10:15.81
But by maintaining good
temple you can control the ball
00:10:15.84\00:10:18.97
and allow your
body to work through it.
00:10:19.00\00:10:20.49
How is that feeling? Good!
00:10:20.52\00:10:22.18
Give me 2 more,
excellent good job.
00:10:27.49\00:10:31.69
Roll back on the ball again
and how did that feel? Great!
00:10:31.72\00:10:35.44
Now when you do that exercise
you worked your triceps,
00:10:36.65\00:10:39.69
your chest muscles,
and your shoulders were all
00:10:39.72\00:10:42.08
involved in that one exercise.
00:10:42.11\00:10:43.34
Now are you ready for
something more exciting? Yeah!
00:10:43.37\00:10:45.77
We'll move on to
the next exercise.
00:10:45.80\00:10:47.33
We will bring the mat
back out and you can hold
00:10:48.61\00:10:49.58
the ball for me.
00:10:49.59\00:10:50.56
Were going to do
on the ball leg curls.
00:10:50.57\00:10:51.95
I want you to
lay down your back.
00:10:56.50\00:10:57.87
Put your feet on top of ball.
00:11:02.00\00:11:03.57
With your feet on the
ball I want you to relax
00:11:07.72\00:11:10.98
your feet and not press
them down, just let the weight
00:11:11.01\00:11:15.09
of your legs stay
on top of the ball.
00:11:15.12\00:11:16.47
I want you to lift
your glutes up and pull your
00:11:16.50\00:11:18.95
knees into your chest.
00:11:18.98\00:11:21.01
What is going to happen
is the bottom of your feet
00:11:21.04\00:11:22.94
will come flat on the ball.
00:11:22.97\00:11:24.11
Bring it in, excellent!
00:11:24.14\00:11:27.03
Back out again,
let's knock out 12 here.
00:11:27.06\00:11:29.94
You keep counting
and you keep going.
00:11:31.59\00:11:33.27
Now for you people that home
I want you to understand what
00:11:33.30\00:11:35.14
is taking place is he
is working his hamstrings.
00:11:35.17\00:11:37.14
He is working his
abdominal muscles.
00:11:37.17\00:11:39.04
His core from his oblique's
have to stabilize the ball.
00:11:39.07\00:11:42.97
Inner and outer thighs
of his legs are working to
00:11:43.00\00:11:45.55
keep the ball in place.
00:11:45.58\00:11:47.73
You notice it is challenging
for him because nobody is
00:11:47.76\00:11:49.44
helping him, how are
you feeling with these?
00:11:49.47\00:11:51.78
Are you feeling
your hamstrings. Yeah!
00:11:51.81\00:11:53.53
What number are you
on? It's like 10. 10!
00:11:53.56\00:11:56.77
Okay give me 2 more,
11, oops that's okay.
00:11:56.80\00:12:01.77
Just put your feet back
on the ball and do one more.
00:12:01.80\00:12:04.10
Beautiful, good job, excellent.
00:12:04.13\00:12:06.24
Hey, there is a portion of
our show that I overlooked.
00:12:08.96\00:12:14.77
I apologize for that.
00:12:14.80\00:12:16.20
As we are working with our
program here we want to not just
00:12:16.23\00:12:20.78
focus on strengthening
our body but we also want to
00:12:20.81\00:12:23.18
condition our heart as well.
00:12:23.21\00:12:24.31
There is something we
do called active rest.
00:12:24.34\00:12:26.41
In between are exercises we
do something like jumping jacks.
00:12:26.44\00:12:30.27
Jumping rope, but you know
what we are going to do today?
00:12:30.30\00:12:32.43
Let's do marching in place.
00:12:32.46\00:12:33.81
Let's just march in
place and do high knees.
00:12:33.84\00:12:36.70
Let's go for 30 seconds.
00:12:38.16\00:12:39.40
Now what we are doing
here is we are taking advantage
00:12:42.49\00:12:44.49
of time and give our
muscles get a chance to rest.
00:12:44.52\00:12:47.43
We are conditioning our
heart, doing a heart workout.
00:12:47.47\00:12:50.34
So doing this whole
segment of the program
00:12:50.38\00:12:52.13
for 30 minutes,
while you are watching us,
00:12:52.17\00:12:53.83
you are actually going
to get a great workout.
00:12:53.86\00:12:55.46
Your heart is going to be
conditioned and put you in an
00:12:55.49\00:12:57.72
aerobic state, and your muscles
are going to be conditioned.
00:12:57.76\00:12:59.81
Were going to get you stronger
and your bones stronger.
00:12:59.85\00:13:01.69
It'll make you feel
better and work on your posture.
00:13:01.72\00:13:03.53
We have two more seconds.
00:13:05.36\00:13:06.51
Excellent, good job!
00:13:08.83\00:13:09.80
Let's go back to the ball.
00:13:09.83\00:13:10.88
Were going to do
trunk extensions.
00:13:12.38\00:13:14.38
Now on this exercise I want
you to roll the ball forward.
00:13:14.42\00:13:17.74
Lay on the ball
and roll it forward.
00:13:17.77\00:13:21.00
Get your legs a little
wider, support yourself.
00:13:23.19\00:13:25.76
I want you to put your arms
out in front of you and raise
00:13:25.79\00:13:27.68
yourself up and go back down.
00:13:27.71\00:13:30.96
Stabilize yourself, and go down.
00:13:30.99\00:13:34.20
Your whole body goes down.
00:13:34.24\00:13:35.84
And your whole body
is going to come up.
00:13:35.88\00:13:37.53
Lift your arms up, excellent!
00:13:37.56\00:13:39.51
This is working
his back muscles.
00:13:42.21\00:13:43.99
His upper back, as he's raising
his arms, and his lower back
00:13:44.02\00:13:46.61
working his
whole upper trunk area.
00:13:46.64\00:13:49.76
Stabilize yourself by
positioning your feet flat.
00:13:49.79\00:13:52.97
Stabilize yourself on the ground
they will anchor you down okay.
00:13:54.54\00:13:57.87
Let's do 5 more.
00:13:57.90\00:13:59.36
Now when you are doing
these exercises at home,
00:14:03.97\00:14:05.72
you want to do
between 15 or 20 reps.
00:14:05.76\00:14:08.82
You will be working on the
endurance and strengthening of
00:14:08.85\00:14:12.67
your muscles and this
just a good start to work on.
00:14:12.71\00:14:15.90
Let's do 5 more.
00:14:19.72\00:14:20.83
Now once again he is
feeling this in his lower back
00:14:20.86\00:14:22.63
and his upper
shoulders, and his upper back.
00:14:22.67\00:14:25.48
Excellent, how
does that feel? Good!
00:14:31.13\00:14:32.76
Okay roll back out again.
00:14:32.79\00:14:34.08
Let's go back into
our jogging place again.
00:14:34.11\00:14:36.54
Let's knock this
out again, here we go.
00:14:36.57\00:14:38.97
30 seconds again.
00:14:39.00\00:14:41.72
Does this usually cool you down?
00:14:49.00\00:14:51.04
It's not a cool down we
are actually want to get
00:14:51.07\00:14:53.19
ourself up there by being active
00:14:53.22\00:14:55.27
We want to take
advantage of time.
00:14:55.30\00:14:56.83
Now were going
to go side to side.
00:14:56.87\00:14:58.36
For those of you who
have knee conditions,
00:15:01.33\00:15:03.29
find something
that works for you.
00:15:03.33\00:15:04.87
You can march in
place at a slower temple.
00:15:04.90\00:15:06.82
You can get your arms involved,
what you want to do is to
00:15:06.86\00:15:09.86
get your blood flowing.
00:15:09.89\00:15:11.05
Take advantage of this
time we call active rest.
00:15:11.09\00:15:13.39
We're being active and
letting our muscles rest while
00:15:13.42\00:15:16.92
we keep moving.
00:15:16.96\00:15:17.93
Alright let's go
to our next exercise.
00:15:17.94\00:15:19.41
Were going to work
on our pelvic thrust.
00:15:19.45\00:15:20.93
Once again sit on the
ball and roll on your back.
00:15:22.56\00:15:27.15
Roll all way back out,
same way we did before.
00:15:28.33\00:15:30.00
90° again, and this time I
want you to drop your glutes
00:15:32.46\00:15:37.19
and keep your head nice and
flat, without moving the ball.
00:15:37.23\00:15:41.93
Again, nothing moves on
your body, just drop down
00:15:41.96\00:15:47.00
and right back up.
00:15:47.04\00:15:48.21
You see he is breathing
heavy right now because it is
00:15:54.38\00:15:56.89
difficult for
him, you keep going.
00:15:56.93\00:15:59.16
You never stop, I
do all the talking.
00:15:59.19\00:16:01.38
This is working your
hamstrings, and your glutes,
00:16:02.99\00:16:05.11
and your abdominal as well.
00:16:05.14\00:16:06.16
The balls are very cool
and safe exercise and there
00:16:06.20\00:16:09.67
are so many
things you can do on it.
00:16:09.71\00:16:11.32
Keep going.
00:16:11.36\00:16:12.87
How are you feeling? Very good!
00:16:16.22\00:16:17.92
Give me 2 more.
00:16:17.95\00:16:19.00
Excellent good job,
rollback up on the ball.
00:16:19.03\00:16:21.41
Let's go back to
our active rest again.
00:16:21.44\00:16:24.49
Here we go, let's
jog in place again.
00:16:24.52\00:16:27.53
Here we go 30 seconds going.
00:16:27.57\00:16:31.13
So you are a
runner right? Right!
00:16:31.16\00:16:34.87
You told me the other
day you ran a half marathon?
00:16:34.90\00:16:38.05
How did it feel? Great!
00:16:38.09\00:16:40.01
Did it feel like this?
00:16:40.04\00:16:41.90
Yeah a little more endurance.
00:16:41.93\00:16:44.31
Yeah, but why do you run?
00:16:44.34\00:16:46.69
Body, open your mind.
00:16:48.57\00:16:51.22
How long have you been running?
00:16:51.25\00:16:53.39
I would say a couple of months.
00:16:53.42\00:16:55.32
A couple of months, really
00:16:55.36\00:16:56.86
and you decided to do a half
00:16:56.90\00:16:58.34
marathon? Yep!
That's pretty awesome.
00:16:58.37\00:17:00.28
Alright time is up, let's go.
00:17:00.31\00:17:02.55
Some of you at home might
say, hey Casio, I've seen those
00:17:05.27\00:17:07.90
Physio Balls before and I didn't
know all the cool stuff you can
00:17:07.94\00:17:10.44
do with it, but one thing
I have seen is abdominals.
00:17:10.48\00:17:12.91
You see a lot of people use
them for abs, so we are going to
00:17:12.95\00:17:15.74
make sure you are
going to do them properly.
00:17:15.78\00:17:17.15
Go ahead and have a
seat on the ball again.
00:17:17.18\00:17:18.52
This time I want you to roll
forward, but this time I want
00:17:20.63\00:17:23.06
you to stop, the only thing
touching is your lower back.
00:17:23.10\00:17:25.50
Go ahead and roll back
out, right there, excellent.
00:17:25.54\00:17:28.70
Your feet are 90° again,
and relax your upper body.
00:17:28.74\00:17:31.62
Put your hands across
your chest, now I want you to
00:17:31.66\00:17:34.50
crunch up and back down.
00:17:34.54\00:17:37.16
Now you will notice, if you
get a close-up, you will see our
00:17:41.30\00:17:44.16
brother right here, his
body is shaking because his
00:17:44.20\00:17:47.79
abdominals are firing right now.
00:17:47.82\00:17:49.79
The position you are in
right now allows the abdominal
00:17:49.82\00:17:53.13
muscles to focus on
stabilizing your body.
00:17:53.17\00:17:55.56
They abdominal muscles
are designed to stabilize us.
00:17:55.60\00:17:59.35
To be able to walk around
and to maintain proper posture.
00:17:59.38\00:18:02.42
With this ball it creates
an unstable environment and the
00:18:02.45\00:18:05.59
abdominals have to work.
00:18:05.63\00:18:07.07
Let's make it a
little harder for you.
00:18:07.10\00:18:08.33
Just reach up and
grab a rope, climb a rope.
00:18:08.37\00:18:10.61
This is going to work his
upper torso muscles right here.
00:18:14.83\00:18:20.72
It's going to tie-in
to all his oblique's.
00:18:20.75\00:18:23.11
How are you
doing? I'm feeling them!
00:18:23.15\00:18:25.20
I know you are, I know you are.
00:18:25.23\00:18:27.26
Once again the secret of
doing the abs on the ball is
00:18:32.56\00:18:35.03
the positioning
of your lower back.
00:18:35.07\00:18:36.83
Now go ahead and set up
right here without moving,
00:18:36.87\00:18:39.48
stabilize yourself to
keep yourself straight.
00:18:39.52\00:18:41.09
Now hold in that position.
00:18:41.13\00:18:42.70
He doesn't look like he
is doing anything, but he is.
00:18:44.54\00:18:46.95
He is working his abdominal
muscles and he's using the
00:18:46.99\00:18:49.26
muscles the way they were
designed, to stabilize his body.
00:18:49.30\00:18:51.54
Are you feeling them?
He's feeling them a lot.
00:18:51.57\00:18:55.37
Okay roll back up.
00:18:55.40\00:18:57.09
Let's do our active rest again.
00:18:57.13\00:19:01.13
Okay lets start marching
in place again, here we go.
00:19:01.16\00:19:05.07
Now for some of you at home
but say hey Casio, I want to
00:19:05.11\00:19:08.98
do something more challenging.
00:19:09.02\00:19:10.15
You keep marching in
place, I'm going to do
00:19:10.19\00:19:12.38
something more aggressive here.
00:19:12.42\00:19:14.06
I'm going to do high knees.
00:19:14.09\00:19:15.69
10 more seconds.
00:19:21.95\00:19:23.11
Excellent, how's that? Alright!
00:19:29.56\00:19:31.71
One more exercise.
00:19:34.02\00:19:34.99
Go ahead and sit on the ball
I want you to roll on your back
00:19:35.00\00:19:38.32
and this time we are
going to do a balance exercise.
00:19:38.36\00:19:42.13
Stay right in that
position right there.
00:19:42.16\00:19:43.61
Now you might want to put
your fingertips on the ground.
00:19:43.64\00:19:47.02
You can get help for
this by using your fingertips.
00:19:49.08\00:19:51.17
I want you to take your right
foot, lift it off the ground
00:19:51.21\00:19:57.45
about an inch
and put it back down.
00:19:57.48\00:19:59.86
Now the other leg lift
it up and put it back down.
00:19:59.90\00:20:02.14
Now stay flat and you have your
fingertips to stabilize you,
00:20:02.17\00:20:08.20
so just use those and go
ahead and lift that leg up.
00:20:08.24\00:20:12.72
Now the other leg, I
want you to alternate.
00:20:12.76\00:20:15.22
That's a little too high.
00:20:16.60\00:20:17.57
This once again is working
his abdominal muscles, his lower
00:20:19.15\00:20:22.02
back, his
hamstrings and his glutes.
00:20:22.05\00:20:23.73
It looks very simple, but
it is working on his balance.
00:20:23.76\00:20:27.32
We do not want to look over
a part of fitness that as you
00:20:27.36\00:20:30.89
get older, or if
you get an injury,
00:20:30.92\00:20:33.51
or you have some type of
00:20:33.55\00:20:34.86
condition that your balance
00:20:34.90\00:20:36.37
is very weak at some point
00:20:36.40\00:20:37.68
you need to strengthen your
00:20:37.71\00:20:38.98
balance that makes your
00:20:39.01\00:20:40.28
life much more functional.
00:20:40.32\00:20:41.55
Now once again bring your
heels back towards glutes.
00:20:44.91\00:20:47.70
Now keep going.
00:20:49.40\00:20:51.98
I have to watch people because
they try to cheat on you.
00:20:52.01\00:20:55.04
Proper form is
everything, people.
00:20:56.55\00:20:58.64
I don't care if you don't
get the right amount of reps,
00:20:58.67\00:21:01.07
but the key is proper form.
00:21:01.10\00:21:02.80
If you do it properly
you will feel the difference.
00:21:02.83\00:21:05.21
You can know when you are
not feeling it right, it's when
00:21:05.24\00:21:07.40
you don't feel anything.
00:21:07.43\00:21:09.23
The muscles are
supposed to be working,
00:21:09.27\00:21:10.58
but you don't feel it.
00:21:10.61\00:21:11.58
But when you are doing
them right you will feel it.
00:21:11.59\00:21:12.99
Okay roll back on top the ball.
00:21:14.42\00:21:16.25
Let's go back into
our active rest again.
00:21:18.89\00:21:21.21
Here we go, let's do
high knees both of us.
00:21:21.25\00:21:23.53
Ready set go, here we go.
00:21:23.56\00:21:25.23
High knees, 30 seconds.
00:21:25.27\00:21:26.90
Now once again your active
rest, even if you are doing
00:21:29.93\00:21:33.29
something at home, you want
to do jumping jacks, jump rope,
00:21:33.32\00:21:36.12
get on your trampoline or
rebounder, something you have at
00:21:36.15\00:21:38.91
your house that you will
enjoy, go ahead and do it.
00:21:38.95\00:21:40.93
Or you can do what we are doing.
00:21:40.96\00:21:42.97
It's perfectly fine with us.
00:21:43.01\00:21:44.94
The goal is just to
get your heart rate going.
00:21:44.98\00:21:46.95
Get your body working
up a higher metabolism,
00:21:46.99\00:21:48.93
at a higher rate.
00:21:48.96\00:21:50.49
How are you feeling
buddy? I'm feeling it!
00:21:50.53\00:21:52.40
You're breaking a
little sweat there.
00:21:52.44\00:21:53.69
30 seconds done, excellent.
00:21:53.73\00:21:57.09
So we went over today, we
did our transitions on the ball,
00:21:57.13\00:22:03.22
we did our glut squats, we
did our pelvic thrust, we did
00:22:03.25\00:22:07.55
our push-ups on the ball,
and we did abdominal crunches,
00:22:07.59\00:22:11.86
and you did a
balance on the ball.
00:22:11.89\00:22:14.01
Now what else do you think
you have to do on the ball?
00:22:14.04\00:22:17.12
Let's focus on what we can
do to work more of our upper
00:22:19.88\00:22:23.83
body, go ahead
and have a seat here.
00:22:23.86\00:22:25.39
I'm going to run
and get our dumb bells.
00:22:27.09\00:22:28.96
Were going to do a shoulder
press right here on the ball.
00:22:37.34\00:22:42.30
Now we are using the ball,
the ball is being used as a
00:22:42.33\00:22:47.25
bench, so were not
using a regular bench.
00:22:47.28\00:22:49.94
The regular bench actually
takes away from you where he
00:22:49.98\00:22:53.34
actually has to use his
abdominal muscles and his lower
00:22:53.38\00:22:56.71
back muscles to work.
00:22:56.75\00:22:58.68
The ball creates an
unstable environment.
00:22:58.72\00:23:00.44
Straight down and straight up.
Straight down and straight up!
00:23:02.42\00:23:07.35
Once again you want to
keep your reps between 15 to 20.
00:23:12.27\00:23:14.90
That will work on muscle
strength and muscle endurance.
00:23:14.93\00:23:18.06
We are trying to figure out
ways we can be proactive and
00:23:18.09\00:23:21.19
yet still condition
the whole entire body,
00:23:21.22\00:23:23.28
making the whole body better.
00:23:23.31\00:23:25.39
Excellent, good job!
00:23:28.13\00:23:30.65
Let's go back to
our active rest again.
00:23:30.68\00:23:34.28
Now I hope you guys
are really getting this.
00:23:35.61\00:23:38.55
It is a lot of fun, exercise
can be fun and different.
00:23:38.58\00:23:42.08
I want you to see
something different and new.
00:23:42.12\00:23:44.14
Let's go back
to our active rest.
00:23:44.17\00:23:46.08
Let's do it only
15 seconds this time.
00:23:46.12\00:23:47.68
High knees again.
00:23:47.71\00:23:48.70
Now you keep going, for
people at home as part of our
00:23:53.44\00:23:56.84
program we also bring
you some wellness tips.
00:23:56.87\00:23:59.25
This is a great part of our
show that we get to teach you
00:23:59.28\00:24:02.95
some new stuff that you
can apply on the job, at home,
00:24:02.98\00:24:06.35
that really helps you to
tie an anchor in what it exactly
00:24:06.39\00:24:09.72
to be active and how it
can exactly change my life.
00:24:09.76\00:24:13.84
So check this one out.
00:24:13.87\00:24:14.98
However adults who routinely
exercise for longer durations
00:24:25.26\00:24:28.89
and greater intensity levels
tend to experience greater
00:24:28.92\00:24:32.51
benefits than those
who exercise sporadically
00:24:32.55\00:24:35.24
or less strenuously.
00:24:35.28\00:24:36.80
Well that is
wonderful news to learn.
00:24:41.70\00:24:43.25
It is important how active
I am, but also the intensity.
00:24:43.28\00:24:46.97
Now it is time
for our cool down.
00:24:47.00\00:24:48.67
This is the part of the program
were you reward your muscles
00:24:48.71\00:24:51.62
for the hard work they did.
00:24:51.65\00:24:52.89
You give them a little cool down
00:24:52.92\00:24:54.46
and do a nice simple stretch.
00:24:54.49\00:24:55.89
So let me get the mat here.
00:24:55.92\00:24:57.28
We are going to do a few
exercises to stretch our lower
00:24:59.55\00:25:01.52
body and then we will
do one for our upper body.
00:25:01.55\00:25:03.23
Go ahead and lay down
on your back and we will
00:25:03.26\00:25:04.90
do a hamstring stretch.
00:25:04.93\00:25:06.36
Leg straight up, and put your
hands back here to support it.
00:25:06.39\00:25:09.25
Hold it right there.
00:25:09.29\00:25:10.42
As you are doing your stretching
you never want to jerk
00:25:10.45\00:25:13.54
your muscle, you want to
apply consistent pressure.
00:25:13.57\00:25:16.23
Not too much that you
feel you have to shake or
00:25:16.26\00:25:18.88
wrestle with your muscles.
00:25:18.92\00:25:20.75
Just hold it, and it takes about
12 seconds for your receptors
00:25:20.78\00:25:23.25
inside your muscles to realize
you're not going to do damage
00:25:23.28\00:25:25.71
to it, and it relaxes.
00:25:25.74\00:25:27.93
You are to hold your
stretch for 30 to 60 seconds.
00:25:27.96\00:25:30.52
But we are going to
move a little faster today.
00:25:32.18\00:25:33.51
Let's go ahead and switch legs.
00:25:33.54\00:25:35.47
If you feel your leg starting
to shake, go ahead and reduce
00:25:40.21\00:25:44.40
the angle and take less
pressure off the muscle.
00:25:44.44\00:25:48.15
Okay put it back down
and let stretch our glutes.
00:25:48.19\00:25:51.84
Put your hand between, and
pull it up and this will shoot
00:25:51.87\00:25:56.74
right down here and
stretch the glut muscles.
00:25:56.78\00:25:59.84
How are you
feeling with that? Good!
00:25:59.88\00:26:01.88
This is one of the
favorite ones my clients enjoy.
00:26:01.92\00:26:04.56
Okay lets switch legs.
00:26:04.60\00:26:06.77
Excellent, come on up.
00:26:12.63\00:26:14.34
Now are going to do
one for the upper body.
00:26:14.38\00:26:17.41
Were going to
work our shoulders.
00:26:17.44\00:26:18.52
Think your arms
straight across and hold,
00:26:18.55\00:26:20.74
stretch your shoulders.
00:26:20.77\00:26:22.36
Good, other side.
00:26:25.66\00:26:26.79
Now I want you to imagine
if you had the capability your
00:26:29.91\00:26:34.99
car tuned every day.
00:26:35.03\00:26:36.56
Don't you know that would
be a well performing machine.
00:26:36.60\00:26:40.48
Exercising tunes up
your body on every session.
00:26:40.51\00:26:44.72
A safe bout of exercises
improves your body's well-being.
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So perform better
with a daily tune-up.
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Start exercising.
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This is Casio reminding you
that action is the key for life.
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And it is my prayer that
the Lord gives you the strength
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and encouragement
to be active every day.
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