Hello, my name is Casio Jones.
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This is Action 4 Life.
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Today's program we are going
to have a very simple workout,
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effective, a lot of fun, and
you will definitely enjoy it.
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But first let's
check out a story we did.
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There is an exercise piece
of equipment called the Trikke,
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You may have seen
the info commercial you
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didn't understand it.
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but we're going to
learn more details on how this
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machine is fun, gets you
outdoors, burn a lot of calories
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and most of all you just move.
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Come check this out!
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I'm here in Tampa
Florida at Street Fit 360.
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It's the home of the Trikke.
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That's right people this is
a new device, it has been out
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for a few years, but is
one I really enjoy watching.
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I'm trying to learn
how to master it myself.
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With me today is Andy,
Andy how are you doing?
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Okay Casio.
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Andy is my Trikke guru, this
man is just, you were telling
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me you did 100
miles on a Trikke?
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April 25th I did 100
miles on a Trikke, yes.
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That's 100 miles. In one day.
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In one day!
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100 miles period it is a
milestone, but you actually
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did it on a Trikke.
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Now this is not like those
scooters the little kids push
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around, this is actually a
three wheel use self motion
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device that you
get a great workout.
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It's even equivalent to
like jogging. Absolutely!
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Without the impact? Without
the impact is just a healthy
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alternative to abusive sports
that can catch up with you
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over time, like running, like
jogging, sometimes even cycling.
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It is just a healthy,
healthy, alternative and
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a full body workout.
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This machine has a water
holder here, and breaks on here.
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Do you need brakes? How
fast can you get up on these?
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Normally, on this version,
you will run anywhere from nine
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two about 11, 12 miles an hour.
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You definitely want to have
some safety features on this.
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So enough of talking,
can we go out and try it?
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Let's go, I
ready. Let's go outside!
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Come on let's take
this baby and go outside.
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Let's get this baby outside.
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Let's get our helmets on. You
can have the red helmet there.
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I'm going to take
the one you brought out.
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You will have to get me
started again, you know how I am
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on this, I'm still a rookie.
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There is a learning curve
but once you learn to ride it
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is just like a bike,
you will never forget.
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Alright, I'm I ready
to go so you will have to
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give me a push off.
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A couple safety things first.
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One be careful you
don't lean back on the Trikke,
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don't jerk on it, also be
careful you don't turn it to
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sharply, that's
called a jackknife.
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Are you ready? Yep.
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All right, just hop on it
and get that body turning and
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leaning and work on
your weight distribution.
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And you are
rocking and rolling Casio.
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I got this now Andy and we
are going to have some fun.
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Now I will be honest with
you folks I'm not, this is the
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fewest time I've
been on a Trikke.
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Andy is the guru, he
is like the Trikke master.
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So I am learning from
him as we are doing these.
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But like any it's like
when you get it, you get it.
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Absolutely it is like riding
a bike, we just learned bike
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when we were kids and we're
learning new concepts as adults.
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There is a learning curve.
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Now this is not a
toy, this is not a scooter,
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this is a Trikke.
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Right, you know that
the Trikke is not a scooter.
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It is a fun fitness machine,
toy however you want to look
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at it like that.
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Your average user how old?
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Actually it's in our
50s, mid to upper 50s.
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Get out of here, in
our 50s? Yeah, absolutely.
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So let me see hip
replacement, knee, they are the
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running generation correct?
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The running generation
that have done it for all these
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years now have problems.
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So now they are here and
realize that this bike, this
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Trikke provides them with
comfort, no impact of running
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and having a great time,
getting my heart rate elevated.
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And you did 100 miles
in one of these? I did!
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100 miles. 100 miles.
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I can't believe it you did that.
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25 of us started and
eight of us finished.
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It is an annual event and
this year I decided to go ahead
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and be a part of that club.
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Good for you, hey look
I'm excited about this Trikke.
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Every time I see it and get
on it I'm getting better at it.
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It is a lot of fun.
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If you haven't seen one
of these go and find one.
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Check these guys out they
will give you more information
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about Trikke,
it is a lot of fun.
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We are on three wheels.
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Alright let's get out
of here, see you guys.
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Alright so I'm acting
like I'm still on that Trikke.
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It is a lot of fun.
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Andy made it look so
simple and very easy.
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It is easy, the more
you get on a better you
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get at that device.
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Find a location near you,
jump on one and see how much
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fun it can really be.
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So anyhow speaking of fun
it's time for our workout.
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I'm ready for my
workout and I hope you are.
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You got a good warm up
during the story and it is time
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to get busy right now.
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With me right now is
my friend Kevin Toms.
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Come on in here Kevin.
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How are you
doing brother? Awesome!
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How was your trip down
from Michigan. Fantastic!
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I'm glad you're here with me.
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So Kevin you are fitness
trainer in Michigan right?
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Absolutely.
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You work with a lot of
people and you also won the
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individuals out there that
say that people need to value
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their body and that you
were helping people do that.
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Yes, yes, yes. I like that.
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So how long have you
been in the industry?
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About six years.
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About six years and
you're loving it, huh?
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I would never go back.
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That's right, I like that.
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Okay so are you ready
for our workout today?
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Let's get started.
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I ready to get started,
our first exercise we are going
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to do is one arm row, were
going to do very different.
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We are going to do
it on the Physio-ball,
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so let me demonstrate.
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You can hang on tight Kevin.
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This first exercise is
challenging because the
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Physio-ball becomes your bench.
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You put your hand and your
knee, and if you need to put
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your toe down for more support.
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The goal is to balance,
this whole side of my body is
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balancing and I'm going to row.
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But what is tricky is that
this ball is constantly going
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to move every time I move
this arm is creating more stress
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on this ball and it is
hard for my body to adjust.
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My body is constantly working.
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Alright, are you ready Kevin?
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You are trying to make
me fall today aren't you?
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No, I'm not trying to
make you fall my brother.
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But we just lead by example.
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Okay are you ready,
let's knock out 10 each side.
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One, two, three, four
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you notice as he is rowing
it is like reaching out to
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somebody and pulling back in.
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Nine, 10, good job
let's go to the other side.
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Just turn around on this side.
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Get in position, get
that knee on the ball.
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Let's try to get
that foot balancing.
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The secret is that this
leg right here Kevin is wide
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and use as your base of support.
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As you stabilize on this
ball that leg help support you.
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Let's go ahead and
knock out 10 again.
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One, good row
two, work those lats.
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That's three,
engage your core, four,
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make everything is
nice and strong, five
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wonderful your
doing a good job Kevin.
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There you go
that's 10 right there.
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So now we have
our active rest time.
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You know that what we do
between each exercise we do
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something to strengthen our
body to make yourself active.
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So what we are going
to do is aerobic type,
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we're going to
try to keep it simple.
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We searched to try and find
a name for this and if you can
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figure a name for this
go ahead and send it to me.
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I'm going to
call it elbow to knee.
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It's like a cross body chop.
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Were going to put our hand
here and bring this knee up
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and down and we are
going to do 10 each side.
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Are you ready? Yeah!
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let's go,
that's one, two, three,
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four, five, six, seven,
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eight, nine, 10.
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What this action is doing is
actually working the oblique's.
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We are crossing our body
and bringing our leg up at a
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45° angle and come back in.
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Let's do the other
side, are you ready?
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Here we go,
that's one, two, three
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four, five, six, seven,
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eight, nine, and 10.
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Are you feeling
those warming up in there?
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I'm feeling warm.
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Our next exercise we are going
to is a variation of a front
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side, rear kick
that we have done before.
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But we are going to add a
few more different angles to it.
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Imagine a clock, right Kevin,
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you know a clock going around.
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We are going to
do it very different.
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Watch this we are going to
do our front raise to the front.
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This is 12 o'clock.
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We are going to go to
one o'clock, which is 45°.
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Were going to go
to three o'clock,
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which is
straight out to the side.
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Were going to go to a five
o'clock position, 45° angle.
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Then we will do is six
o'clock, which is straight back.
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Now let me demonstrate.
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To the front, which is 12.
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One o'clock, three
o'clock, five o'clock
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and six o'clock.
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Are you ready? Got it!
00:11:07.95\00:11:09.61
We are going to knock this
out we are only going to do
00:11:09.64\00:11:11.48
three times around each side.
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Come more to the center Kevin.
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Are you ready to do
these? I'm going to be able
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to do these with you.
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Alright.
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Let's go to the front,
that's one, 45 and six.
00:11:22.25\00:11:30.23
Here we go again 12,
one o'clock, three o'clock
00:11:30.26\00:11:34.95
five o'clock, and six o'clock.
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One o'clock, two o'clock,
three o'clock I forgot my clock
00:11:38.67\00:11:43.78
and can't tell
time, I apologize.
00:11:43.81\00:11:46.88
Now we are going to switch legs.
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Here we go, this may be a
little challenging for you
00:11:48.21\00:11:51.37
at home, grab a chair
to support yourself and its
00:11:51.40\00:11:54.48
normal to have this
balancing, remember you are
00:11:54.51\00:11:58.85
standing on one leg.
00:11:58.88\00:12:00.23
This other leg is called a
driver and every time we moved
00:12:00.26\00:12:05.45
them are body has to
respond to the change of gravity
00:12:05.48\00:12:08.81
hitting your body.
00:12:08.84\00:12:10.16
So it is okay if you wobble
a little bit, this is fine
00:12:10.19\00:12:12.24
it is all part of the exercise.
00:12:12.27\00:12:13.71
Your body has to
make the adjustments.
00:12:13.74\00:12:15.38
So if you are a definite
individual that has a hard
00:12:15.41\00:12:17.79
time with your balance,
grab a chair or use a wall
00:12:17.82\00:12:20.40
to support yourself.
00:12:20.43\00:12:21.72
Are I let's go
back to our chops again.
00:12:21.75\00:12:24.37
Here we go one, two, three,
00:12:26.32\00:12:31.82
four, five, six, seven,
00:12:31.85\00:12:36.79
eight, nine, and 10, other side.
00:12:36.82\00:12:40.64
One, two, three, four,
00:12:40.67\00:12:46.11
five, six, seven, eight,
00:12:46.14\00:12:50.86
nine, and 10, piece of cake.
00:12:50.89\00:12:55.27
It was a piece of cake,
why do we always say cake?
00:12:55.30\00:12:58.70
We need to come up
with something else.
00:12:58.73\00:13:00.28
Maybe you're hungry!
00:13:00.31\00:13:01.32
No I'm not hungry, I mean
if I was hungry I would get
00:13:01.35\00:13:02.96
a piece of cake.
00:13:02.99\00:13:04.28
You ain't going to
lie. I'm not going to lie.
00:13:04.31\00:13:07.16
I won't eat a piece cake,
actually I stopped eating cake.
00:13:07.19\00:13:09.07
Did you? Yeah! Yeah! Yeah!
00:13:09.10\00:13:10.52
I'm trying to quit.
Good for you brother.
00:13:10.55\00:13:12.31
You keep praying for me.
00:13:12.34\00:13:14.10
Okay the next thing we are
going to go to it is a bent
00:13:14.13\00:13:20.31
over row variation.
00:13:20.34\00:13:21.82
Let me demonstrate, let
me grab my dumb bells here.
00:13:23.96\00:13:28.15
From this bent over position
here, Trent come in here so
00:13:28.18\00:13:31.54
people can see this.
00:13:31.57\00:13:32.69
I'm in a bent position and
I'm going to raise my arms out
00:13:32.72\00:13:36.81
to the side and
then up to the front.
00:13:36.84\00:13:40.75
Going to the side,
then to the front working my
00:13:40.78\00:13:45.34
front deltoids.
00:13:45.37\00:13:47.33
So I am in this bent
position and my back is straight
00:13:47.36\00:13:52.62
and just working my Deltas
and to the front all working
00:13:52.65\00:13:57.12
the back my body.
00:13:57.15\00:13:58.45
Alright let's go,
that's one, to the front.
00:14:02.05\00:14:04.51
that's two, that's three,
00:14:04.54\00:14:11.26
that's four,
00:14:11.29\00:14:15.60
we are only going to do 10 here.
00:14:15.63\00:14:17.37
That's five,
00:14:17.40\00:14:21.28
that six, the secret is using
an appropriate weight not too
00:14:21.31\00:14:25.08
stressful for your shoulders.
00:14:25.11\00:14:27.55
Start with the lighter
weight I highly recommend.
00:14:27.58\00:14:31.41
3 pounds, 5 pounds and you
will get stronger as you go up.
00:14:31.44\00:14:36.48
Are we there?
Beautiful good job.
00:14:39.00\00:14:42.87
Let's do our
active rest are you ready?
00:14:46.60\00:14:48.30
Here ago, one, two, three,
00:14:48.33\00:14:51.96
four, five, six, seven,
00:14:51.99\00:14:56.31
eight, nine, and 10, other side.
00:14:56.34\00:14:59.91
One, two, three, four,
00:14:59.94\00:15:04.83
five, six, seven, eight,
00:15:04.86\00:15:09.33
nine, 10,.
00:15:09.36\00:15:11.78
Water break man! Water
break, grab some water.
00:15:13.24\00:15:16.08
Listen no matter where
you are in your work out,
00:15:16.11\00:15:19.04
grab water.
00:15:19.07\00:15:20.37
If you need to take a little
break take a little break.
00:15:20.40\00:15:22.18
Once again, listen to your body.
00:15:22.21\00:15:24.38
Your body knows, your body
knows, listen to your body.
00:15:26.00\00:15:29.05
Your body tells you when it
needs a break, and it tells you
00:15:29.08\00:15:31.47
when you've had
enough, to change the tempo,
00:15:31.50\00:15:33.47
which is all good.
00:15:33.50\00:15:34.98
Okay our next exercise
that we are going to do is a
00:15:35.01\00:15:38.06
variation of our
planks that we normally do.
00:15:38.09\00:15:40.86
But we are
going to use the ball.
00:15:40.89\00:15:42.36
Instead of doing our full
plank we are actually going to
00:15:42.39\00:15:46.69
We are going to come
up and hold on the ball.
00:15:46.72\00:15:53.72
This is very challenging on
your system because the ball
00:15:53.75\00:15:58.03
is unsteady compared to
doing a plank on the floor,
00:15:58.07\00:16:00.96
it is very, very aggressive.
00:16:00.99\00:16:03.14
So it wants to wobble
in my chest is firing,
00:16:03.17\00:16:06.43
and we are going to
hold here for 20 seconds.
00:16:06.47\00:16:09.66
Now to modify this you
are going to put your knees
00:16:09.69\00:16:12.09
down and you are still going
to feel it more out in front
00:16:12.13\00:16:14.86
of you and you will still
feel it in your abdominals.
00:16:14.90\00:16:17.60
You will also
feel it in your core.
00:16:17.63\00:16:19.39
Kevin are you ready?
00:16:19.43\00:16:20.80
Now you notice his
hands are wide on the ball.
00:16:22.50\00:16:25.44
Push your arms straight
up right there and hold.
00:16:25.47\00:16:28.38
The clock
starts now, 20 seconds.
00:16:28.42\00:16:31.60
Now if you need to you can
put your ball up against the
00:16:31.63\00:16:35.12
wall so it creates some
stability, some support there.
00:16:35.16\00:16:38.62
So it is not you
and the ball so much.
00:16:38.65\00:16:41.83
If you want to be a
little more aggressive come up.
00:16:41.86\00:16:45.56
See how I took my foot
away and he is shaking.
00:16:45.59\00:16:47.64
I got it.
00:16:47.68\00:16:49.52
All right, that was
20 seconds come on out.
00:16:49.55\00:16:52.23
It is cool with the
ball but once again I will
00:16:55.38\00:16:57.07
show you the modified.
00:16:57.10\00:16:59.81
The modified is here
and stabilize yourself right
00:16:59.85\00:17:03.25
on the ball.
00:17:03.28\00:17:04.63
You can even take one leg
off the ground to make it a
00:17:04.67\00:17:07.83
little more challenging
and you can work yourself up by
00:17:07.86\00:17:10.99
switching to your other
leg and then you come up
00:17:11.02\00:17:12.76
into your full plank.
00:17:12.79\00:17:15.62
We've got to chop wood again.
00:17:15.66\00:17:18.54
Or can we call it that?
Chopping wood or something.
00:17:18.58\00:17:23.11
Right leg first, let's go.
00:17:23.15\00:17:26.30
One, two, three, four,
00:17:26.34\00:17:30.17
five, six, seven, eight,
00:17:30.20\00:17:35.45
nine, 10, and switch sides
00:17:35.49\00:17:39.78
One, two, three, four,
00:17:39.82\00:17:44.29
five, six, seven, eight,
00:17:44.33\00:17:48.73
nine, 10, and
excellent good job.
00:17:48.76\00:17:51.94
It's a lot of fun.
00:17:51.97\00:17:53.13
Listen if you can't
exercise and have fun
00:17:53.17\00:17:54.94
something is wrong.
00:17:54.97\00:17:56.86
Our body was created to
be active and God wants us to
00:17:56.89\00:18:00.44
have joy in life,
wouldn't you agree Kevin?
00:18:00.47\00:18:03.32
Absolutely.
00:18:03.35\00:18:04.77
Serving the Lord
brings so much joy doesn't it?
00:18:04.80\00:18:06.82
It does.
00:18:06.86\00:18:08.59
And the ability to
present our bodies as a living
00:18:08.63\00:18:12.00
sacrifice, and that means
at times we have to put away
00:18:12.03\00:18:15.01
things, doing things that
are harmful to ourselves because
00:18:15.04\00:18:17.98
the sacrifice had
been an unblemished lamb,
00:18:18.02\00:18:20.94
a perfect lamb.
00:18:20.98\00:18:23.70
And we can't be perfect, we
do our best by the way we live.
00:18:23.73\00:18:28.34
Everything we do eat and drink
should be done to the glory
00:18:28.37\00:18:32.94
of the Lord,
right? Except for cake.
00:18:32.98\00:18:35.36
Except for cake, were
going to work on cake.
00:18:35.40\00:18:37.48
This time we had a question
that came in from Shirley.
00:18:37.51\00:18:41.58
Shirley asked, Casio what is
a good calf exercise that can
00:18:41.62\00:18:47.14
do while I'm in my office?
00:18:47.17\00:18:49.21
I said hum, that's
a very good question.
00:18:49.25\00:18:51.74
What you can do Shirley
is, let me see that ball Kevin.
00:18:51.77\00:18:55.46
Bring that ball please.
00:18:55.49\00:18:57.21
Now what you can do Shirley,
come on in here Trent and
00:18:57.25\00:19:02.67
show them how
are going to do this.
00:19:02.71\00:19:04.94
Now in calf development, you
can sit in your chair and put
00:19:04.98\00:19:08.98
your arms across your knees
and lift your calves up here.
00:19:09.02\00:19:12.99
This is one exercise you can do.
00:19:13.02\00:19:15.87
Another exercise you can do,
you can stand up and put your
00:19:15.90\00:19:22.07
hands on something
and do a heel raises.
00:19:22.11\00:19:25.51
To support yourself.
00:19:25.55\00:19:27.61
So you can do these exercises
right in your office using
00:19:27.65\00:19:30.77
your body weight, and if
you wanted to you can hold onto
00:19:30.80\00:19:34.85
something, some books or
something you can hold on to add
00:19:34.89\00:19:38.90
more weight to
yourself, you could do that.
00:19:38.94\00:19:40.94
But just simple heel raises
could be as safe way to do
00:19:40.97\00:19:43.54
this right in your office.
00:19:43.58\00:19:44.72
Take off your shoes and
have yourself a work out.
00:19:44.76\00:19:47.96
If you need a break to
think, from you computer,
00:19:47.99\00:19:51.12
push yourself away from
the desk and try something to
00:19:51.16\00:19:54.34
get your mind thinking
again and get back to work.
00:19:54.38\00:19:57.53
Alright, let's go
right back to the top of our
00:20:01.15\00:20:03.24
work out again.
00:20:03.27\00:20:04.24
Were going to go
through it again.
00:20:04.25\00:20:05.57
Were going to do our
one arm rows with the ball.
00:20:05.61\00:20:08.20
Kevin I'm going
to do them with you.
00:20:08.24\00:20:09.63
You go ahead and grab
yours and I'm going to grab
00:20:09.67\00:20:11.40
some dumbbells.
00:20:11.43\00:20:13.97
Are you ready? Yeah.
00:20:17.83\00:20:20.15
No, no, yeah. No!
00:20:20.19\00:20:22.16
Are you ready now?
00:20:22.20\00:20:24.14
No, yeah.
00:20:24.17\00:20:25.14
Alright let's go, 1.
00:20:25.15\00:20:26.21
I said no.
00:20:26.25\00:20:27.46
I'm going, 2.
00:20:27.49\00:20:28.54
Three, four, five,
00:20:28.57\00:20:33.30
six, seven, eight,
00:20:33.34\00:20:37.42
nine, 10, excellent.
00:20:37.45\00:20:41.50
The other side.
00:20:41.53\00:20:43.24
Here we go, one, two,
00:20:47.25\00:20:51.82
three, four, five,
00:20:51.85\00:20:56.69
six, seven, eight,
00:20:56.72\00:21:01.44
nine, and 10, great.
00:21:01.48\00:21:06.16
Let's go right into
our front sidekicks.
00:21:09.65\00:21:12.09
Were going to move
a little faster and do
00:21:12.12\00:21:14.52
one cycle this time.
00:21:14.56\00:21:16.19
To the front, one
o'clock, and three o'clock
00:21:16.22\00:21:20.40
five o'clock and six o'clock.
00:21:20.43\00:21:22.66
Let's switch sides,
12 o'clock, one o'clock,
00:21:22.70\00:21:27.17
three o'clock, five
o'clock and six o'clock.
00:21:27.21\00:21:31.65
I think will do
one more, other side.
00:21:31.69\00:21:35.30
12 o'clock, one
o'clock, three o'clock
00:21:35.33\00:21:38.91
five o'clock, six o'clock.
00:21:38.94\00:21:41.61
Other side now.
00:21:41.64\00:21:42.94
12 o'clock, one
o'clock, three o'clock
00:21:42.98\00:21:47.05
five o'clock, six
o'clock, excellent.
00:21:47.08\00:21:51.12
Now a second exercise we
did was the bent over row flies.
00:21:53.53\00:21:57.33
Flat position, back flat,
out to the side, that's one,
00:22:04.67\00:22:09.97
two, three, four
00:22:10.01\00:22:18.50
this is working your
upper back so if you are working
00:22:18.54\00:22:20.86
your computer, five
00:22:20.90\00:22:22.89
A lot of times people
have bad posture and their
00:22:22.92\00:22:25.60
upper back is very
weak, let's do two more.
00:22:25.63\00:22:28.26
This will strengthen
all the area back there.
00:22:28.30\00:22:30.89
And one more, wonderful.
00:22:30.92\00:22:35.12
I lost count on one.
00:22:35.16\00:22:39.29
Okay grab your ball and we're
going have a 20 second hold.
00:22:39.33\00:22:43.54
Are you ready.
00:22:43.58\00:22:45.61
This is challenging so
let's step it up a notch okay.
00:22:50.76\00:22:54.35
Take your foot off the ground
and create more stability,
00:22:54.38\00:22:57.93
more challenges on
your body, on your core.
00:22:57.96\00:23:01.98
We are holding a little
longer than 20 seconds on these.
00:23:02.02\00:23:08.81
Just so you can
see more variation.
00:23:08.84\00:23:11.09
And just like when you do
the plank you can take your foot
00:23:11.13\00:23:14.75
out to the side if you want to.
00:23:14.79\00:23:17.29
Remember to modify this you
are on your knees and you put
00:23:17.32\00:23:22.00
pressure here, bring 1
foot off and your other foot off
00:23:22.04\00:23:26.68
if you need to.
00:23:26.72\00:23:27.92
Then you work yourself up,
or use the wall to support you.
00:23:27.95\00:23:31.55
Kevin I've had a great time.
00:23:31.58\00:23:35.07
It was fun.
00:23:35.11\00:23:36.50
Thank you. Thank
you, you did great.
00:23:36.54\00:23:38.64
Kevin is making a lot of
impact in his community helping
00:23:38.67\00:23:42.05
a lot of people, so to
find out if you live near him,
00:23:42.08\00:23:45.39
or a way to reach him, go
ahead and shoot me an e-mail at:
00:23:45.43\00:23:48.03
We always talk
about knowledge is key.
00:23:56.28\00:23:58.23
Right now I want you to go
and check out this wellness tip.
00:23:58.27\00:24:00.90
Let's look at this.
00:24:00.94\00:24:02.73
Abdominal muscles serve as
a stabilizer for almost all
00:24:10.53\00:24:14.57
strength training exercises.
00:24:14.60\00:24:16.54
Maintaining abdominal
strength until the end of your
00:24:16.57\00:24:19.87
weight lifting routine
will help prevent injuries.
00:24:19.90\00:24:23.16
As you notice this is so true.
00:24:25.61\00:24:27.93
As we walk around in our
lives our abdominal muscles
00:24:27.96\00:24:31.26
support us, so actually it's
important, don't fatigue them.
00:24:31.30\00:24:35.64
As you noticed we do our
Abs part mostly at the end.
00:24:35.67\00:24:40.75
So are you ready for cool
down? I ready for cool down and
00:24:40.78\00:24:43.52
had a great workout
today and hope you did.
00:24:43.55\00:24:45.21
Something a little
different, a little challenging,
00:24:45.24\00:24:46.92
a little simple,
but very effective.
00:24:46.95\00:24:48.96
Kevin let's grab
a mat over there.
00:24:49.00\00:24:50.97
Just one, there you go.
00:24:54.64\00:24:56.85
Let's do our stretch, go
ahead and lay down on your back.
00:25:00.45\00:25:02.76
Now we are going to show
our viewers at home how to do
00:25:06.71\00:25:08.97
our stretches at home.
00:25:09.01\00:25:09.98
Lay there and put your
hands here, stay right here.
00:25:09.99\00:25:13.98
Hey Trent give me one
of those bands please.
00:25:15.54\00:25:19.04
It's nice having people off set.
00:25:19.07\00:25:22.02
Thanks Trent.
00:25:24.58\00:25:26.36
You can use the rope or a
towel and you will use that
00:25:26.40\00:25:32.69
to support and create
tension to get a good stretch
00:25:32.73\00:25:38.99
on your hamstrings.
00:25:39.02\00:25:41.22
So if you are
using a towel or rope,
00:25:41.26\00:25:43.61
or you can use a resistor band.
00:25:43.64\00:25:47.05
Are you feeling
that Kevin? Ahhhh! Yeah.
00:25:47.08\00:25:51.55
Once again when you are
doing your stretches you never
00:25:51.59\00:25:53.82
want to fight.
00:25:53.85\00:25:55.37
And here's another cool one,
Kevin go ahead and take your
00:25:55.41\00:25:58.20
leg out to the side,
straight over as far as
00:25:58.24\00:25:59.70
you can and hold right there.
00:25:59.74\00:26:01.51
Get a good shot of this Trent.
00:26:01.54\00:26:03.24
I want you to push
your heel away from you.
00:26:03.27\00:26:05.64
Do not lock out your knee
just push it until you feel it
00:26:05.68\00:26:09.26
go all way down to
your lower back right here.
00:26:09.29\00:26:11.21
Yeah man.
00:26:11.24\00:26:12.80
What you can do is support
yourself by taking this hand
00:26:12.84\00:26:15.10
and put it here to assist
your leg if you need to support
00:26:15.13\00:26:17.79
it, it takes some of the
pressure off your knee and you
00:26:17.82\00:26:20.53
just focus on pushing your
heel out to get a good stretch
00:26:20.57\00:26:23.25
right through here.
00:26:23.28\00:26:24.66
Feels good don't it? Nahh!
00:26:24.70\00:26:26.99
He is just being silly
people, don't pay any attention
00:26:27.03\00:26:31.34
to him,
stretching does feel good.
00:26:31.37\00:26:33.48
It feels good now.
00:26:33.52\00:26:35.70
Obviously this is an
individual who is very tight,
00:26:35.73\00:26:39.06
who needs to spend
more time stretching.
00:26:39.09\00:26:42.31
Alright I want you to hold
this again and remember to hold
00:26:44.51\00:26:46.38
the stretch for 30 seconds.
00:26:46.41\00:26:48.41
And they we're done,
right? Yeah we're done, right!
00:26:48.44\00:26:50.72
Romans 6:19, I put in human
terms, because you are weak
00:26:52.64\00:26:57.12
in your natural self just as
you used to offer parts of your
00:26:57.16\00:27:00.80
body to slaving,
impurities and to every piece of
00:27:00.83\00:27:04.13
wickedness so now offer
your slavery to righteousness
00:27:04.16\00:27:07.42
leading to holiness.
00:27:07.46\00:27:09.45
Paul is so right, we need to
become slaves to what is right
00:27:09.48\00:27:13.37
and good in our bodies.
00:27:13.40\00:27:15.03
How we eat, drink,
play, and work, and even rest
00:27:15.07\00:27:17.84
should be Christ-like.
00:27:17.88\00:27:19.33
Our prayers before each activity
should be what would Jesus do,
00:27:19.37\00:27:23.02
and how does He
want me to do it?
00:27:23.06\00:27:24.89
This is Casio
reminding you that action's
00:27:24.93\00:27:26.53
are the key for life.
00:27:26.56\00:27:28.00
Take action everyday
and God bless, bye-bye.
00:27:28.03\00:27:30.79