Hello my name is Casio Jones.
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You are watching Action 4 Life.
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I really hope you are ready
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for special program today.
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We have some exciting exercises,
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some are simple,
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but very affective, but first
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I want you to check
out this story we did.
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It was a unique story we
did at a fire station and
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talking about hypertension.
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Some of you might home
may have it and you might find
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some useful tips here,
or maybe somebody at home.
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This is a great time
now to do your warm-up.
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Do some full body
movement and get ready for
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a good workout
when we come back.
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Let's check this out!
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We are here in the
West Frankfort fire station.
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We have with us
Lieutenant Lemon,
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and we have fire fighter Web.
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We are talking
about hypertension.
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We are here in an ambulance,
Lieutenant Lemon please
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tell me if you have ever
experienced picking up calls or
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receiving calls for
hypertension on a regular basis?
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Yeah, we make
almost 1500 calls a year.
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A lot of them are related
to that and I can tell you
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it doesn't matter if you
are big or small, everybody
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suffers from it.
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Typically it is
the inactive people.
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Like you said if
people aren't moving a lot.
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So being active pays off?
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Especially with hypertension!
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Hypertension is a disease
that's one of the top diseases
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we suffer in this country,
it's a disease that people are
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not aware they
might have it, correct?
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Yeah, but people that are
active and are actively taking
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care of themselves, you don't
see them in here very often.
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The people who don't take
care of themselves or neglect
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check their blood
pressure, or manage it,
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they are in this
thing quite a lot.
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So it is a payoff, if I move
and I'm active, less chances
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I'm going to see
inside of an ambulance.
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Yes that is true.
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So those of you who are
at home, tomorrow I'm going
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to be more active
Casio, what should I do?
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Well the first thing to
check with your physician and
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asked them am I
okay, in my condition,
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that I could start
being physio active?
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Hopefully he will say
yes, because what you don't
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want to do is to start
an exercise program and your
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blood pressures
way out of range and
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you find yourself
in this situation.
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We don't want that.
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Now you are saying
something about ranges,
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What was that were saying?
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We were trying to determine,
because everybody has a
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different blood pressure, we
were taught 140/80 is normal.
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Nowadays it seems like the
standard the bottom number is
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moving lower, so my question
is what is hypertension?
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Hypertension you will
find is a restriction of blood
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flow through your vessels.
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What happens is as a
plaque builds up on the inside,
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you have this pressure.
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It is like squeezing a
hose, you know what I mean,
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when you squeeze the hose?
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You put your thumb
on the hose and create
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all this pressure.
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That is taking
place inside the body.
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So what you are
saying is the lower number,
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according to America's
College sports of medicine,
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if you have a 90, we consider
that borderline hypertension.
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Or mild hypertension, so
really if it mild or borderline,
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you have hypertension.
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So the goal is to be lower.
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I've gotcha, it makes sense.
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Yes, and you know
aerobic exercises actually
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shows more benefits
then resistant training
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for reducing blood pressure.
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Oh, I did know that.
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So make sure you do some
walking or some type of moving,
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that is motion in the rest
of your body that your heart
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can get a good
amount of intensity.
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So Lieutenant Lemon,
thank you so much for
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allowing us to be here.
Thank you for being here.
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You have been a good
guinea pig fire fighter Web.
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But one more thing, if you
don't have access to a blood
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cuff, or you have a
medical person in your family.
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You could also come by
the fire station, correct?
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The public is welcome to stop
by and we will take a couple
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minutes to take your blood
pressure, it is no problem.
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And that is something
you offer in any county,
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in any city, correct?
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At fire stations! Yeah!
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Yes you can come in.
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So check out your nearest
fire station and tell those guys
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thank you for being
there for us and supporting us.
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Why you are there,
check your blood pressure out.
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Thank you so much! Thank you!
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Now I really hope you found
that information very useful.
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You have got to understand
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that hypertension is a disease
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that doesn't give us
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any major signals.
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So if you are out of shape,
and you know if you are out
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of shape, you know if
you haven't done anything.
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Definitely check with
your physician, and definitely
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check your blood
pressure from time to time.
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Alright with me today I
have a good friend of mine named
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Ben, and Ben is what
you call, I just love Ben
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Ben is actually a police officer
and also are a part-time EMT?
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I got might EMT
license with the firefighters
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in Zeigler Illinois.
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Awesome, so as we were
talking about hypertension,
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have you
experienced that in real life?
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We are smaller department
and we average probably,
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about 300 calls a year
and out of those 300 calls,
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about 80% are medical.
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And of those medical
calls I would say maybe 1/3
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probably are hypertension.
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So in your own professional
experience, if I am active
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there is less chance
that I am going to see you?
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Correct! Okay
gotcha! Enough said.
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And to get back to our workout
today, remember you did our
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warm up during our segment
and we did our warm up as well.
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We are going to go
right into our workout.
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Our first exercise I am
going to demonstrate today
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is called a Pedal Thrust.
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We're going to work our
hamstrings and our glutes.
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Are you ready to get started?
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Let me get the mat over
here so people at home can
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watch as we are
demonstrating how to do this.
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Go ahead and lay down.
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You want me to lay on that?
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Yes I want you to lay on it.
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Put your head here
your feet down there.
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It doesn't matter who
you are, this is an exercise
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if you are male or female
it is a very good exercise.
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You have your back flat
against the mat, head it is in
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a neutral position and
you can bring your feet
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a little closer together.
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I want you to
squeeze your glutes.
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Squeezing your glutes can
help position your pelvic and
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help you to get your back
nice and flat against the mat.
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Great, that's a
nice little trick.
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What were going to do
with is, this is a nice book,
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a plug for 3ABN magazine.
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We are going to stick the
magazine between your knees
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and squeeze.
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What this is going to
do, you can use a magazine,
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or a thin book in between
your knees by squeezing an
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holding in the book.
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It is going to activate and
fire your inner thigh muscles.
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I want you to lift your
glutes off the ground and raise
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yourself up, and drop back down.
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That is it, raise it
back up again, and back down.
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Now this is working his
hamstrings, this is working his
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glutes, his lower back and
his abdominal are all coming
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together to work
with this exercise.
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How are you feeling? I feel it!
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Okay back down.
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Let me get myself into position.
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I'm going to do them with you.
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Let's knock out 20 together.
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Squeeze up on
one, and back down.
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2, 3, 4,
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I'm loosing my book.
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You have to
squeeze your legs tighter.
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If you need to go
ahead and adjust it.
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8, 9, 10, now
some of you at home
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say that looks easy, but I
want to be honest with you,
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you actually feel this.
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This is working your
hamstrings, your glutes.
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Are you feeling these Ben?
Yeah it is burning a little.
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Exactly, that is what
it's going to feel especially
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when you get in the
range of the 15 or 20 mark.
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You are really going
to start feeling these.
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We are at 17.
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I know I got you brother.
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18, 19, and 20, excellent.
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Good job and come on up.
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Let's get our
mats out of the way.
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Once again we do
something in our program
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we do something
called an Active Rest.
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We find something to
get our heart stimulate.
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So we are going to make
this program a full body,
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complete condition workout.
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Is that fine with you?
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So what we are going today
is we're going to jog in place.
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Alright here we go!
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we are just
going to jog in place.
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Now just think when you
are jogging or doing any type
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of aerobic
exercises, you want to find
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yourself slightly winded.
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We are going to do ours
only for like 30 seconds,
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and we have about
20 more seconds to go.
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The concept is to
get the blood flowing and
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things moving through.
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Do you want a
high step or do you.
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I'm actually jogging I
don't know what you're doing.
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I'm jogging.
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I'm lifting my knees
up as if I'm jogging,
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but I'm not moving,
just jogging in place.
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You don't get
anywhere like this!
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No we don't get
anywhere like this.
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You look straight ahead
and realized it hasn't moved.
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That's okay don't get
discouraged you are right there.
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Alright, excellent, good job!
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Let's go to our next exercise.
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We are going to go
over to our door and use
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our resistant bands.
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This is an exercise that I
like to call them the skis.
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So grab that.
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So imagine you are in a
skiing position, right here
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and slightly bend,
like you're sitting down.
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Chest straight, back straight,
arms straight overhead.
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He is going to bring his
arms straight down to his side,
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right back here.
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Good, perfect.
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Now back up again and
bring them back down again.
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Now Ben, I want you to
bring your chest a little
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closer to the
ground, right there, perfect.
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Now stay in that
position, arms up and bring them
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back down again.
00:10:15.42\00:10:16.46
Wonderful, and this is
working his back muscles.
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Keep your arms
straight and go straight down.
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He is also working
his abdominal muscles.
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As he is staying
in this position,
00:10:26.94\00:10:28.63
a somewhat squat position,
his hamstrings are firing,
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his quads are firing.
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Are you feeling
them all back there?
00:10:32.52\00:10:33.67
Yeah! You can see his head
he is in a neutral position.
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He is not bending at the
back, he's keeping his body
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in a nice straight position.
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Alright give me 15.
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13, and you want my
arms to come up slow?
00:10:42.39\00:10:46.08
Whenever you use the resistant
device, you want to not
00:10:46.11\00:10:50.69
let it control you,
you are always in control.
00:10:50.72\00:10:53.18
That helps prevent injuries.
00:10:53.22\00:10:54.27
Let's go back toward
jogging in place, here we go!
00:10:54.31\00:10:56.57
30 seconds, are you ready?
00:10:56.60\00:10:57.99
Yep, ready to go!
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Hey were you
ever in the military?
00:11:01.08\00:11:03.17
Never put my dad
was in the military.
00:11:03.21\00:11:05.23
So you remember hearing
them telling they used to
00:11:05.26\00:11:07.41
wake up go marching
00:11:07.44\00:11:08.85
We were near base
so we could hear them
00:11:08.88\00:11:10.79
marching down the street.
00:11:10.83\00:11:11.80
I have a lot of
respect for the military guys.
00:11:11.81\00:11:13.70
One thing is they are
always in shape right?
00:11:13.73\00:11:15.62
Yeah always in shape.
00:11:15.65\00:11:16.78
That is the thing, we are
soldiers for the Lord and we
00:11:16.82\00:11:18.92
should definitely find ways
to get ourselves in shape so we
00:11:18.96\00:11:21.60
can be effective soldiers
to complete God's mission.
00:11:21.63\00:11:24.09
Isn't that important? Yes it is.
00:11:24.13\00:11:25.42
Alright we have
four more seconds.
00:11:25.45\00:11:26.70
Excellent, good job!
00:11:26.74\00:11:29.36
Are you ready to work
some upper body? Sure!
00:11:29.39\00:11:32.99
The upper body arms? Yeah!
00:11:33.03\00:11:34.32
Hey being a firemen, you get
to climb those ladders right?
00:11:36.46\00:11:39.57
Yeah normally but I'm a
lieutenant so I don't have to.
00:11:39.61\00:11:42.69
Normally you don't work.
00:11:42.72\00:11:43.69
Well sometimes yeah.
00:11:43.71\00:11:44.68
You tell people
what to do. Sometimes!
00:11:44.69\00:11:46.38
Do you remember those days
you had to climb a ladder? Yeah!
00:11:46.42\00:11:48.18
Well balance is definitely
something you had to do
00:11:49.35\00:11:52.04
climbing ladders.
00:11:52.07\00:11:53.23
With that pack on your back
you want to have some balance.
00:11:53.27\00:11:57.05
We are going to do a one
legged bicep alternate curl.
00:11:57.09\00:12:01.34
Hang on and let
me demonstrate again.
00:12:01.38\00:12:03.85
We want everybody
at home to see this.
00:12:03.88\00:12:06.32
We are going to
stand on one leg.
00:12:06.35\00:12:07.42
Neto come in here
so people can see this.
00:12:07.45\00:12:08.99
You're going to stand on one
leg and he is bouncing around
00:12:09.02\00:12:14.06
because this is
difficult to stand on one leg.
00:12:14.10\00:12:15.80
If you find it is hard
you can put your toe down and
00:12:15.84\00:12:18.87
don't put a lot of weight on it.
00:12:18.90\00:12:20.02
You want to place the
emphasis on his left leg.
00:12:20.06\00:12:23.18
Your body is nice and straight
and we are going to alternate
00:12:25.12\00:12:27.40
curls, elbows to the side
and rotate palms away from you.
00:12:27.43\00:12:29.67
Were going to do a
curl one arm at a time.
00:12:29.71\00:12:32.25
Come all the way
up and alternate.
00:12:32.29\00:12:35.26
Wait for it to come all the
way down and when it is down,
00:12:35.30\00:12:38.52
the other one goes up.
00:12:38.55\00:12:40.11
So you can say I'm going to
wait for it to come back home,
00:12:40.14\00:12:42.16
come back home and now
you do to the other in arm.
00:12:42.20\00:12:44.42
And were going to do,
basically, only 10 each arm.
00:12:45.61\00:12:50.83
How are you
feeling? It feels good!
00:12:50.86\00:12:54.11
It is my turn move over.
00:12:54.14\00:12:55.43
Alright let's start with
our left leg on the ground,
00:12:57.17\00:13:00.76
let's curl them up.
00:13:00.80\00:13:01.77
1, 2, 3, 4,
00:13:01.79\00:13:09.83
5, 6, 7, 8,
00:13:09.86\00:13:17.83
9, keep your
body straight and 10.
00:13:17.87\00:13:21.94
Go ahead and switch legs.
00:13:21.98\00:13:23.10
We are going to
stand on our right leg.
00:13:23.13\00:13:24.47
Alright 1, 2, 3,
00:13:24.50\00:13:30.73
4, 5, 6, 7,
00:13:30.76\00:13:38.29
8, 9, and 10. Excellent!
00:13:38.32\00:13:44.63
Let's go back to
active rest brother.
00:13:46.85\00:13:48.33
Now I want you to do your
knees high and I am going to
00:13:48.36\00:13:52.64
show you a modification at home.
00:13:52.67\00:13:53.89
Just stepping, if it's too
hard to get your legs that high,
00:13:53.92\00:13:58.14
just step them out.
00:13:58.18\00:13:59.48
Move your arms in a natural
motion like you are jogging.
00:14:03.51\00:14:05.86
This will give you upper
body movement and will still
00:14:05.89\00:14:08.20
be challenging for your
heart and get your blood
00:14:08.24\00:14:10.24
flowing through your whole body.
00:14:10.28\00:14:11.77
Still high steps? You're done!
00:14:13.59\00:14:15.70
Okay the next exercise we
are going to do in this set,
00:14:15.73\00:14:19.78
is we are going to workout
abdominals and we will use
00:14:19.81\00:14:23.82
the Physio Ball.
00:14:23.86\00:14:24.88
Let's get the mat over here
and you bring your ball Ben.
00:14:24.91\00:14:28.47
Let's get you into position.
00:14:28.50\00:14:30.64
I want your head
there and feet down there.
00:14:30.67\00:14:32.72
I don't need a
book this time do I?
00:14:32.76\00:14:37.15
No actually what you are
going to do is grab the ball
00:14:37.18\00:14:40.27
with your legs.
00:14:40.30\00:14:42.52
You have to get a good
grip by either squeezing your
00:14:42.55\00:14:45.94
heels into the ball.
00:14:45.97\00:14:47.17
If the ball is too big
you can grab on the outside
00:14:47.21\00:14:49.61
and squeeze that way.
00:14:49.65\00:14:50.95
What we are going to do is
use the ball as our resistance.
00:14:50.99\00:14:53.67
We are going to bring
our knees into our chest.
00:14:53.70\00:14:55.43
You can put your hands down.
00:14:55.47\00:14:57.04
Once again squeeze your
glutes and that will help get
00:14:57.08\00:15:00.49
your back in a nice position.
00:15:00.53\00:15:01.68
Your head is resting.
00:15:01.71\00:15:03.04
Bring your knees in, here we go.
00:15:03.08\00:15:04.16
There is one, that
is how simple it is.
00:15:04.20\00:15:06.46
Bring it back up again, 2.
00:15:06.49\00:15:07.91
Now, you notice how the
Ben is resting his ball back
00:15:07.95\00:15:11.35
on the ground, which is okay.
00:15:11.38\00:15:12.51
If that is what you need to do.
00:15:12.54\00:15:13.60
To make it a little
bit more challenging,
00:15:13.63\00:15:14.95
don't touch the
ball on the ground.
00:15:14.99\00:15:17.25
Alright ready?
There's 1, don't touch,
00:15:17.29\00:15:19.48
there's 2, what that is
doing is placing a lot of stress
00:15:19.52\00:15:22.96
all those abdominals.
00:15:22.99\00:15:24.01
The abdominal has to stabilize
and the deceleration of
00:15:24.05\00:15:25.56
his legs is coming down.
00:15:25.60\00:15:26.69
That means the old
babies are working, they don't
00:15:26.72\00:15:28.69
get a chance to rest,
they are constantly firing.
00:15:28.73\00:15:30.63
Are you feeling those? I let
it down when you were talking.
00:15:30.67\00:15:33.00
Yeah I noticed that. Here I go!
00:15:33.04\00:15:34.76
Are you ready to
have some fun brother?
00:15:37.35\00:15:39.90
Let's do it.
00:15:39.94\00:15:40.91
Let's knock out 15. 15!
15 sounds good to me too!
00:15:40.93\00:15:46.59
1, 2, 3, 4,
00:15:48.85\00:15:56.22
5, 6, 7, 8,
00:15:56.26\00:16:03.56
9, 10, five more.
00:16:03.59\00:16:08.07
1, 2, 3,
00:16:08.10\00:16:13.06
4, the last one, and 5.
00:16:13.10\00:16:15.55
Excellent, good job!
00:16:15.58\00:16:17.96
This is a cool looking
device, the Physio Ball.
00:16:17.99\00:16:20.69
There is so many
things you can do with them.
00:16:20.72\00:16:24.05
I suggest that
people learn the exercises
00:16:24.09\00:16:27.38
and continue to have fun.
00:16:27.42\00:16:30.02
Are you ready to
jog in place? Ready!
00:16:30.06\00:16:31.82
I'm starting to get winded now!
00:16:42.93\00:16:43.96
Ben, that's what
it's all about brother.
00:16:44.00\00:16:45.38
I like that, that's the
thing, you look at these
00:16:45.41\00:16:48.28
exercises and say
wow, this is simple.
00:16:48.31\00:16:50.26
If you are at that level
that this is a little too
00:16:50.29\00:16:53.40
simple for you, you can
always take a higher vantage
00:16:53.43\00:16:56.50
point, because it
is always challenging.
00:16:56.54\00:16:57.95
Is always good to mix up
your workout with some high
00:16:57.99\00:17:00.83
tense, some moderate tense.
00:17:00.87\00:17:02.55
Good job, 30 seconds.
00:17:04.51\00:17:06.12
Good job, get some water!
00:17:06.16\00:17:07.74
Like I always said
before, hydrate yourself.
00:17:11.42\00:17:13.86
Water is what your
body needs, if your body
00:17:13.89\00:17:16.29
asks for it, give it to it.
00:17:16.32\00:17:17.55
The rule of thumb is you
can drink an ounce of water
00:17:17.59\00:17:24.96
for every 10
pounds of body weight.
00:17:25.00\00:17:27.19
So if somebody is 150 pounds,
they want to drink 15 ounces
00:17:27.22\00:17:30.78
of water an hour to two
hours before they do a workout.
00:17:30.82\00:17:34.35
And sip some water in between.
00:17:34.38\00:17:35.94
If you have any questions,
and you say hey Casio,
00:17:35.98\00:17:39.95
I had this situation, or
have that and want to learn more
00:17:39.99\00:17:44.54
about this product or
what you guys are doing.
00:17:44.58\00:17:46.60
Go ahead and
send us an e-mail at:
00:17:46.63\00:17:48.66
Are you ready to
get going again brother?
00:18:02.33\00:18:04.36
Let's do it!
00:18:04.40\00:18:05.37
Let's grab our mats
and get them in position.
00:18:05.38\00:18:08.41
Let's turn them this way.
00:18:08.45\00:18:10.19
Once again lay on
your back, head down there.
00:18:12.09\00:18:14.34
You want my head down there,
no of your feet, I said that.
00:18:14.38\00:18:17.09
We'll just switch it up.
00:18:17.12\00:18:19.12
I'm glad you are
paying attention.
00:18:19.16\00:18:21.15
Put your knees together,
now please keep the book in one
00:18:21.18\00:18:24.73
place, and you will find this
very hard because you are not
00:18:24.76\00:18:28.27
focusing on lifting your
glutes up off the ground.
00:18:28.31\00:18:30.38
You are not maintaining the
contractions so squeeze that
00:18:30.41\00:18:33.49
knee, that is why the book
is there to have that visual
00:18:33.52\00:18:36.56
contact with what is
going on between your knees.
00:18:36.60\00:18:38.52
Squeeze them together and
that's going to fire those
00:18:38.56\00:18:40.45
inner thigh muscles.
00:18:40.48\00:18:41.62
We get more bang
out of this exercise.
00:18:41.66\00:18:42.93
Here you go.
00:18:42.96\00:18:44.42
Let's knock out 20 1, 2, 3,
00:18:47.21\00:18:54.02
4, 5, 6,
00:18:54.06\00:18:59.93
7, 8, 9,
00:18:59.97\00:19:05.73
10 and 1, 2,
00:19:05.76\00:19:11.67
3, 4, 5,
00:19:11.71\00:19:18.30
6, 7, 8, 9,
00:19:18.34\00:19:24.87
and 10. Excellent, good job!
00:19:24.90\00:19:26.60
Let's go, jog in place brother.
00:19:26.63\00:19:28.29
Are you ready? I'm ready!
00:19:31.86\00:19:33.57
Let's go 30
seconds, let's knock it out.
00:19:33.60\00:19:34.96
You know when you are jogging
in place and you have some
00:19:38.18\00:19:42.88
Windows to look outside,
imagine yourself running in the
00:19:42.91\00:19:47.58
Woods and having a good time.
00:19:47.61\00:19:49.08
Or are watching the
show! Or watching the show.
00:19:49.12\00:19:51.75
But watch the show
and realize that you are
00:19:51.79\00:19:54.39
having a good time.
00:19:54.42\00:19:55.39
But I want you
to have a good time.
00:19:55.40\00:19:56.98
You better be
having a good time.
00:19:57.02\00:19:58.57
Good job, now let's
go to the back and work
00:20:05.39\00:20:07.58
on those skis again.
00:20:07.62\00:20:08.74
Have you ever
went skiing before?
00:20:08.77\00:20:10.13
No I'm clumsy on my own skis.
00:20:10.17\00:20:12.57
That's scary, that's scary.
00:20:12.61\00:20:14.94
Well getting your
slightly squatting position.
00:20:14.98\00:20:17.51
Arms out there in front of you.
00:20:17.55\00:20:19.37
Have a straight back in
the arms in front of you here.
00:20:19.41\00:20:22.60
Set your glutes down a little
more, right they are perfect.
00:20:22.64\00:20:26.18
Head in a neutral position.
00:20:26.22\00:20:27.29
From here you are going to
put your arms straight down.
00:20:27.32\00:20:28.75
Okay go get them.
00:20:28.79\00:20:29.99
Good comeback up.
00:20:30.02\00:20:31.15
You can bring your chest
closer to the ground more.
00:20:31.19\00:20:33.80
There you go, that's perfect.
00:20:33.83\00:20:35.57
Let your arms come
up a little higher.
00:20:35.61\00:20:36.82
Perfect come on down,
arms of higher, higher, higher.
00:20:36.85\00:20:41.42
You see that full
range of motion right there?
00:20:41.45\00:20:43.19
People that is a complete
angle and the one we want to
00:20:43.22\00:20:45.23
shoot for, right there.
00:20:45.27\00:20:46.44
Full range of
motion, let that lats work.
00:20:46.47\00:20:48.33
Do you want to stop at 12?
00:20:51.96\00:20:53.96
Yeah 15 or
whatever we did last time.
00:20:53.99\00:20:56.17
Let's do 15.
00:20:56.20\00:20:57.17
I guess I had a little
mercy on him, I will apologize.
00:20:57.18\00:21:00.35
So is what you are telling
me is that I am making this
00:21:02.60\00:21:05.13
too easy for you Ben?
00:21:05.16\00:21:06.16
Oh no, no, no,
we're had a good workout.
00:21:06.20\00:21:07.50
Now once again his abdominals
are firing, his low back,
00:21:12.71\00:21:16.88
his glutes, quadriceps, are
all involved in this exercise.
00:21:16.91\00:21:21.05
How are you
feeling? I feel good.
00:21:21.08\00:21:23.72
I lost count.
00:21:23.75\00:21:24.91
What number are we on?
Alright gives me one more.
00:21:24.95\00:21:28.56
Beautiful, that's a good job.
00:21:28.60\00:21:30.40
Let's go back to
our active rest again.
00:21:30.44\00:21:32.81
30 seconds, high knees.
00:21:34.39\00:21:35.94
Jump in place, ready, go.
00:21:35.98\00:21:37.46
Now once again I am
going to do a low intensity.
00:21:37.50\00:21:40.03
Move your arms back and forth.
00:21:40.06\00:21:42.38
Anytime you feel yourself
getting lightheaded, or dizzy,
00:21:42.42\00:21:46.03
were tired, just go ahead
and stop and take a break.
00:21:46.07\00:21:49.28
Then picked up and jump
back in the workout with us
00:21:49.32\00:21:52.50
when you're able to.
00:21:52.53\00:21:53.56
And if you say hey Casio
I did one set with you guys,
00:21:53.60\00:21:56.58
and that was enough, then
okay stop take your pen out
00:21:56.61\00:21:59.56
and start writing
these exercises so you can do
00:21:59.60\00:22:01.50
them again next time.
00:22:01.53\00:22:02.63
I always want you to
keep trying and do your best.
00:22:02.66\00:22:05.61
Listen to your body.
00:22:05.65\00:22:06.67
Good job man, that's it.
00:22:06.70\00:22:09.07
How are you feeling
brother? I feel good.
00:22:09.10\00:22:10.55
Let's grab our dumb
bells and do one leg curls.
00:22:10.59\00:22:13.19
One leg alternate curls.
00:22:13.23\00:22:14.67
We are going to put
our left leg on the ground.
00:22:14.71\00:22:16.28
I need both of them.
00:22:16.31\00:22:17.56
Yeah both of them.
00:22:17.60\00:22:18.81
Our left leg on the
ground and our right
00:22:20.43\00:22:22.31
foot off the ground.
00:22:22.34\00:22:23.31
We are ready to start
with the right arm up and curl.
00:22:23.32\00:22:25.20
1, 2, 3, 4,
00:22:25.24\00:22:32.31
5, 6, 7
00:22:32.34\00:22:38.88
8, 9, 10,
00:22:38.92\00:22:45.39
last one and we will
go ahead and switch legs.
00:22:45.43\00:22:47.09
Right leg on the ground
left foot off the ground.
00:22:47.13\00:22:50.69
1, 2, I can actually
feel in the arch of my foot.
00:22:50.72\00:22:54.21
3, yes what is taking
place, 4, all the ankle muscles,
00:22:54.25\00:22:57.78
all the muscles in your
foot, are actually firing to
00:22:57.82\00:23:01.31
help stabilize you.
00:23:01.35\00:23:05.15
9, one more, 10.
00:23:05.19\00:23:08.92
That is what makes this
exercise very unique is because
00:23:08.96\00:23:11.64
you are not just
working your biceps.
00:23:11.67\00:23:12.98
You are working on your
balance and those muscles are
00:23:13.01\00:23:15.46
involved every time you
take a step, every time you walk
00:23:15.49\00:23:17.90
upstairs all those
muscles need to be conditioned.
00:23:17.93\00:23:19.93
Are you ready to
jog in place? Ready Go!
00:23:19.97\00:23:21.52
Alright Ben, I want you to
go back and lay on your back.
00:23:36.20\00:23:37.30
I want you to do the
last of the knee ups.
00:23:37.33\00:23:39.27
Okay lets get in position
because I want people at home to
00:23:39.30\00:23:42.90
go ahead and continue on with
this exercise because we are
00:23:42.93\00:23:46.50
going to go into a
nice cool wellness tip.
00:23:46.53\00:23:48.17
Alright those of you at
home go and check out this cool
00:23:51.92\00:23:53.70
wellness tip we have
going for you right now.
00:23:53.73\00:23:55.24
Let's check this out.
00:23:55.27\00:23:56.24
Engage in regular physical
activities such as walking,
00:24:14.57\00:24:17.75
cycling, or aerobics to
experience the benefits.
00:24:17.79\00:24:21.35
That is right, hypertension
is definitely a disease
00:24:22.89\00:24:26.15
that we want to
pay attention to.
00:24:26.18\00:24:27.42
If you know anybody in your
00:24:27.46\00:24:28.91
family, or if you may have
00:24:28.95\00:24:30.45
the condition, I advise you
00:24:30.49\00:24:31.96
to go out and seek
00:24:31.99\00:24:33.25
professional help,
but also start moving.
00:24:33.29\00:24:35.04
There are huge benefits there.
00:24:35.08\00:24:36.59
I had a great workout today
and I hope you did it home.
00:24:36.62\00:24:38.86
Ben did you have a good
one? I'm a little winded.
00:24:38.89\00:24:40.85
Your winded, that's
what I like about it.
00:24:40.89\00:24:42.13
So are you ready for
some cool down? Absolutely!
00:24:42.16\00:24:46.24
Let's get our mats
to get in position here.
00:24:46.27\00:24:48.13
Were going to do a
nice little stretch.
00:24:48.16\00:24:49.98
Head down there,
same spot head down.
00:24:54.56\00:24:56.64
Let's go right into a
cross knee, cross our knee
00:24:56.68\00:25:00.42
right there and we are
going to do a little stretching.
00:25:00.46\00:25:04.90
I want you to push, on
this knee away from you.
00:25:04.94\00:25:09.38
This is going to
open up your hips.
00:25:09.41\00:25:11.25
Are you feeling
that right there? Yeah!
00:25:11.29\00:25:15.70
You are short.
Short arms long legs!
00:25:15.73\00:25:20.11
Go ahead and switch legs.
00:25:21.85\00:25:24.36
Push down away from you.
00:25:24.40\00:25:26.87
Good now I want you
to flip on your stomach.
00:25:33.58\00:25:36.40
And what you can do is
put your elbows on the ground,
00:25:38.97\00:25:40.77
no, elbows underneath you.
00:25:40.80\00:25:42.92
I want you to push
yourself up on your elbows.
00:25:42.95\00:25:45.81
Push-up your hands
because were going to
00:25:49.55\00:25:52.84
stretch your abdominals.
00:25:52.88\00:25:54.41
Okay good, excellent flip over.
00:26:00.35\00:26:03.22
I want you to lay on
your back and bring both knees
00:26:03.26\00:26:06.72
into your chest,
put your hands behind.
00:26:06.75\00:26:08.84
You can put your hands
right there or you can put your
00:26:11.04\00:26:12.25
hands on the top.
00:26:12.29\00:26:13.49
Now when you are doing
your stretches, at the start of
00:26:15.57\00:26:18.57
your stretches hold them
for 10 seconds up to one minute.
00:26:18.61\00:26:21.58
It depends where you are
and how flexible you are.
00:26:21.61\00:26:23.92
Start off doing it, that
is the most important thing.
00:26:23.95\00:26:26.72
Try incorporate stretching
into your daily program,
00:26:26.76\00:26:29.49
and your
aerobic workout routine.
00:26:29.52\00:26:31.09
Okay lets stand up.
00:26:31.12\00:26:32.86
Let's go ahead and
do our bicep one again.
00:26:36.07\00:26:38.61
Do you feel that right
there? Oh yeah it feels good!
00:26:43.15\00:26:44.70
You stay right there and
I'm going to close this out.
00:26:48.28\00:26:51.56
Do you wonder why
people think exercising is fun?
00:26:51.60\00:26:55.27
Well join in and
see for yourself.
00:26:55.31\00:26:57.37
The feeling you get after
completing a bout of exercise
00:26:57.40\00:27:00.51
and overcoming the
temptation to quit gives you
00:27:00.55\00:27:03.25
a sense of victory.
00:27:03.28\00:27:04.25
Who doesn't like to win?
00:27:04.27\00:27:05.93
Thanks be to God who
gives us the victory in Christ.
00:27:05.96\00:27:09.07
This is Casio
reminding you that action is
00:27:09.10\00:27:12.09
the key for life.
00:27:12.12\00:27:13.35
It is my prayer that the
Lord will give you strength,
00:27:13.38\00:27:15.39
and encouragement to
take action every day.
00:27:15.43\00:27:18.98
You know what?
Don't have any excuses,
00:27:19.01\00:27:22.07
find a way to get it done.
00:27:22.11\00:27:23.51
I thank you for watching
and I will see you next time.
00:27:23.54\00:27:26.33
God bless,
Bye-bye!, and keep flexing.
00:27:26.37\00:27:29.57