Hello my name is Casio Jones.
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And you are
watching Action 4 Life.
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On today's program we are
going to focus on our core.
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That's right, we are going
to give you some exercises that
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will help develop your
posture, coming from within.
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We are going to strengthen
you from inside to make the
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rest of your body
nice and solid and strong.
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But first I want to just
check out this nice segment we
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did with a friend named Chris.
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He is going to give a little
testimony of how the Lord was
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talking to him and
it changed his life.
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You might be surprised
that something you are doing in
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your life that the Lord is
trying to get your attention
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as well, let's check this out?
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I'm here with my
friend Chris Lane.
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We have been friends for quite
some time and I have to say
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you have friendships, and you
have friends you don't get to
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see on a regular basis.
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Chris and I have
that type of bond and
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he is a joy to be around.
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Chris how are you doing?
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I'm great Casio and
it's great to be back.
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I'm glad you're
here with me today.
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Your marathon runner?
Right, I have run several.
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Once again I'm going to
confess I'm not the runner type.
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But I do love running
and I'm getting better at it.
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Tell me about this story
we told me the other day.
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Do you mind sharing your
testimony of what happened?
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Yeah, you know Casio,
even when you have run several
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hundred miles as the runner
like I have, you never get to
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the point, hopefully, where you
see you are all set and there
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is no danger, or a potential
for injury, you have to have
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recovery time, you have
to watch what you're doing.
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Your diet, your sleep, all
that stuff comes really into
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focus, but not just that,
the danger of your work out.
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Your everyday work out.
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One day I was training for,
I have been running an hour.
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I had a marathon coming up
and I was on a straight stretch
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of road for miles.
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In Florida there is no hills,
so it's straight and out in
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the country and you can let
go until you can't see anything
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in the distance.
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Well I was on one of those
kind of roads and I was on my
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way back to my starting point.
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I'm running along on the left
edge of the road, a two-lane
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Road, not a double
lane, just a straight road.
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Runners will face the traffic
so you can step off the road
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if there's a car coming.
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Listen, I have run
several marathons prior to this.
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So when the thought came into
my mind to get off the road,
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I'm like what?
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Hey, I'm a trained
athlete, I'm not a professional.
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I'm not running
a Boston Marathon.
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But I know this much,
there's no car coming.
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So I get off the road?
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I have my MoJo going on, you
see I'm about to finish the last
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last stretch so I don't want the
inconvenience of stepping off.
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In Florida there are
sand burs getting your socks.
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It's inconvenient and
the terrain is not smooth.
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There is gopher
holes along the road.
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There is
potential danger exactly.
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The second time the thought
came into my head it was a
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voice, not audible, but in my
mind it's said, get off the road
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The second time, and I am
arguing with it because it is
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clear there is no one coming.
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The third time it was
a command and a shout,
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get off the road now!
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I'm like, okay, it's kooky
but I stepped off just 2 feet
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pass the white line
onto the grass and instantly,
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literally this car
came flying from behind me,
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passing another car.
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It had been accelerating
so fast was it driving.
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I could not hear its approach.
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By the time it got to where
I was running it had pulled
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out past the other car and
it would have run right over me.
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I literally went back to
that spot a couple years ago,
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and just wept there,
because God knows your name
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and He knows my name and
thankfully in spite of my own
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cocky stubborn way.
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Like no I can
see this not coming.
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He called three times, Casio.
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He never forgot you.
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Three times, because
He knew how I am made up.
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God is so merciful and
that is the part about the
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physical realm that draws me in.
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There is so much inspiration,
because God lives in the
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physical world and He
wants to reach and touch us with
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the eternal value.
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There is a scripture in 1
Timothy where Paul says to
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Timothy in that letter,
he said, physical fitness is
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important, but spiritual
fitness is even more important.
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Why? Because it has value in
the present and for eternity.
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I love it, I love it.
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Chris, once again brother,
it is just a joy to be with you.
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It is a good testimony, it
is an example of how at times
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we need to really
listen to that voice.
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It is an example of how God,
He does not give up on us even
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though we may feel stubbornness
or a little resistance.
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He comes right back at us
and says, get off the road.
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For some of the people at
home right now, God is calling
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you and telling
you get off the road.
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Your road might
be eating habits.
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Your road might be
sitting on your couch.
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Your road might be dealing
with stress, but God is calling
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you take it off the road
because some dangers coming.
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He loves us and
doesn't give up on us.
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I am so glad you are here.
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So Chris, it is
just a joy, just a joy.
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For those of you at home,
we would just like to thank you
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for watching us and
being with us today.
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Will catch up with
you on the road later.
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Definitely,
definitely, definitely!
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Alright so some of you at
home are realizing, or are
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watching this story and
saying, how is the Lord trying
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to get my attention?
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For some of us it could be
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sickness, some type of knee
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injuries or something He is
trying to get you to make some
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changes in your lifestyle.
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But our God is a loving God
and He doesn't give up on us.
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He will do whatever it takes
to get you back in His arms.
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So anyhow, we
had a great warm-up.
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That was a great
story we checked out.
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But I am ready for my
workout to get back to my core.
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Now with me today is
officer Barry Bayles.
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Barry how are
you doing? I'm good!
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So where are you from? I
live in southern Illinois.
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Southern Illinois!
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I see you have your
wonderful wife and kids here.
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So you look like a
very active healthy family.
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We stay busy, we
do a lot together.
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And I noticed you're
licensed plate, try five? yeah.
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I like that, that is
showing you guys are together.
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We are going to focus on
together, but our core together.
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I'm glad we will
be working together.
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Okay our first
exercise is a little different.
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You might not see it as a core
exercise, it is challenging.
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It's like a full
plank going down to elbow.
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Come on, let's get
in position here Barry.
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Go ahead and get
down on your elbows.
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Actually start in a
full plank position.
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Right here, we will
start with a full plank.
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Neto, come in here
and get a good shot here.
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We are in a full plank
position like a push-up.
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So we are going to
drop down to our elbows.
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Hey Barry, let's start
with our left elbow first.
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Okay, we are going to go
down on our left, and down
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and push with our elbow on
the left and backup, that's one.
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Let's keep going.
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Two, three, four,
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and five and we will
go ahead and switch arms.
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Let's go right arm, one
back up on the right arm.
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Two, three, four,
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and five, excellent.
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Alright let's
do our active rest.
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Once again, as part of our
program we like to mix things
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up a little bit into our
active rest in between to get
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our heart rate going.
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Now it's been a little
challenging already so let's get
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your heart rate percolating.
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Let's do 20 jumping jacks okay?
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Are you set? Let's go!
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One, two, three,
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four, five, six,
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seven, eight, nine,
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10, keep going Barry.
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Now if you need to modify just
put your leg out to the side.
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Just step out to the
side with your arms moving.
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Excellent, good job.
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That was easy.
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Our next exercise, let's
move the mats out of the way.
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Grab your ball for a second.
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Let's put our ball in position.
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We are going to
do a ball rollout.
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Go ahead and sit on your ball.
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Let me demonstrate first so
people at home will know what
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is going to happen.
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I want you to roll out
on your back, keep going.
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Get your head on
the ball, right there.
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You notice how he
has stabilized himself.
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His back is
supporting and engaging.
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His hamstrings and
glutes are keeping him balance.
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He is on a bench right here.
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I want you to take your
right leg and lift it off the
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ground and step
it out to your right.
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Now bring it back in.
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Now with your left,
and bring it back in.
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All of the same time you
need to keep your body flat
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like you are on a board.
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Do you got that? Right!
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Squeeze, keep that
high and keep going.
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That's two, that's three,
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that's four, that's five.
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Now what he is feeling
here, keep going I get to talk.
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You keep working.
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This is working his abductors
and all his leg muscles,
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and his glutes as well.
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By changing his legs and
moving from position flexes
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his muscles totally different.
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Alright one more.
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Beautiful, okay roll
back up on your ball.
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Okay we're back to active rest.
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Let me put the
ball away for you.
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I apologize Barry I
didn't exercise with you.
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I will make it up to
you on the next exercise.
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Alright, 20
jumping jacks, let's go.
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One, two, three,
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four, five, six,
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seven, eight, nine, you
keep going I'm going to modify.
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Beautiful, good job Barry.
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The next exercise were
going on is a side plank.
00:11:12.59\00:11:16.44
This is kind of tricky because
it's aimed at the obliques.
00:11:16.48\00:11:20.35
Let's bring the mat
inside here a little more.
00:11:20.38\00:11:22.97
Now I'm going to demonstrate
for you so you can see this.
00:11:23.01\00:11:26.42
And for you at home, side plank.
00:11:26.46\00:11:28.89
Elbow to support, and
hand here to support as well.
00:11:28.92\00:11:31.91
My feet are flat on their side.
00:11:31.94\00:11:33.74
We are going to
elevate ourselves up and down.
00:11:33.78\00:11:36.93
Up and down, if you need
to do it at home you can push
00:11:36.97\00:11:41.93
with this hand
for some assistance.
00:11:41.97\00:11:43.55
The goal is to do without
so you can get strong obliques
00:11:43.58\00:11:46.63
by lifting
yourself up, okay Barry.
00:11:46.67\00:11:48.70
Let's knock out 10 each side.
00:11:48.74\00:11:50.75
Ready, let's knock them out.
00:11:57.84\00:11:59.29
One, two and down,
one two and down, three
00:11:59.32\00:12:05.44
That's four, that's five,
00:12:05.48\00:12:09.02
six, seven, are you
feeling them in your oblique's?
00:12:09.05\00:12:14.23
I can feel it right there yeah.
00:12:14.27\00:12:16.17
Putting some strain on it.
00:12:16.20\00:12:18.23
And 10, beautiful.
00:12:18.26\00:12:19.50
Let's turn you on the
other side, just spin around.
00:12:19.53\00:12:21.80
That's wonderful, flip over.
00:12:21.84\00:12:23.64
And again were
doing the other side.
00:12:23.68\00:12:26.48
What he is doing, when he
is doing the advanced way,
00:12:26.52\00:12:28.90
his feet are anchored
down and his bottom foot
00:12:28.94\00:12:32.22
is allowing him to
position himself and to pivot
00:12:32.25\00:12:35.49
himself off the ground.
00:12:35.53\00:12:36.78
Okay, go ahead.
00:12:36.82\00:12:39.96
One, two, three,
00:12:39.99\00:12:45.02
four, five, six,
00:12:45.06\00:12:50.01
seven, eight, you
are doing a great job.
00:12:50.05\00:12:55.00
Nine, and one more is 10.
00:12:55.04\00:12:58.59
See that was a piece of
cake. You look like a pro.
00:12:58.62\00:13:00.51
You are a good coach.
00:13:00.55\00:13:01.72
Hey, just remember that.
00:13:01.76\00:13:04.23
When it comes around to
vote for the coach of the year,
00:13:04.27\00:13:08.35
Casio Jones.
00:13:08.39\00:13:10.89
You put it
down. Okay here we go.
00:13:10.92\00:13:12.10
20 jumping jacks, let's go.
00:13:12.13\00:13:13.26
One, two, three,
00:13:13.30\00:13:16.24
four, five, six,
00:13:16.28\00:13:19.12
seven, eight, nine,
00:13:19.15\00:13:22.42
10, one, two, three,
00:13:22.45\00:13:25.55
four, five, six,
00:13:25.59\00:13:28.57
seven, eight, nine,
00:13:28.61\00:13:31.53
10, excellent, good job.
00:13:31.56\00:13:33.47
Now there's one
more exercise to go.
00:13:33.51\00:13:35.77
This I call the ball roll-outs.
00:13:35.80\00:13:39.24
It is very challenging but
it is using the Physio-ball.
00:13:39.28\00:13:42.02
Were going to do a plank,
but were going to do it on the
00:13:42.05\00:13:45.43
Physio-ball, which will magnify
the intensity a little bit.
00:13:45.47\00:13:48.81
Okay I'm going to
demonstrated it for you.
00:13:48.85\00:13:50.62
I'm going to row out on
the ball and my elbows are
00:13:50.65\00:13:55.68
positioning myself on the ball.
00:13:55.71\00:13:57.21
I'm up on my toes and I'm
going to push forward with my
00:13:57.24\00:14:00.93
elbows and bring them back.
00:14:00.96\00:14:02.66
It's a very small movement,
but everything is placed
00:14:02.69\00:14:05.43
on my abdominals and my core.
00:14:05.46\00:14:08.93
Okay, slash out 10 of those.
00:14:08.96\00:14:12.36
I made it look
easy on purpose Barry.
00:14:12.40\00:14:15.52
You are fooling me.
00:14:15.55\00:14:17.83
Okay let's do 10 again.
00:14:17.87\00:14:20.11
Are you ready?
00:14:20.14\00:14:21.11
That's one, very
small movement, control.
00:14:21.12\00:14:23.76
Engage your core, two,
00:14:23.79\00:14:25.57
three, by keeping
your body straight.
00:14:25.61\00:14:29.87
Six, are you feeling
your abdominals? Oh yeah!
00:14:34.74\00:14:39.34
Two more, and one more.
00:14:41.79\00:14:46.19
Look at you!
00:14:46.22\00:14:47.61
For someone who has
done that the first time,
00:14:47.64\00:14:48.98
you did great. It's killing me!
00:14:49.02\00:14:50.70
Well they might have done
this exercise for the first time
00:14:50.73\00:14:54.22
too, so you inspired them.
00:14:54.25\00:14:56.65
You did a good
job, I so appreciated.
00:14:56.69\00:14:58.62
Okay let's do our
20 jumping jacks again.
00:14:58.65\00:15:00.55
Are you ready? Ready!
00:15:00.59\00:15:02.06
Let's go, one, two,
00:15:02.09\00:15:03.99
three, four, five,
00:15:04.03\00:15:06.30
six, seven, eight,
00:15:06.34\00:15:08.54
nine, 10, so Barry you
tell me you ran track, right?
00:15:08.58\00:15:13.89
A lot of years
ago! A lot of years ago.
00:15:13.93\00:15:17.34
Well you don't have to give
out your age but I thought you
00:15:17.37\00:15:19.52
were about to tell
everyone how old you are.
00:15:19.55\00:15:21.34
Excellent, good job.
00:15:21.37\00:15:24.30
What event did
you put yourself in?
00:15:24.34\00:15:27.16
I did hurdles and system
relay and a little jumping.
00:15:27.20\00:15:31.20
So have you
always been athletic?
00:15:31.24\00:15:33.33
You know, always stay
active, I had to work at it.
00:15:33.37\00:15:37.23
I still try and do
something for work at my job.
00:15:37.27\00:15:41.10
My kids keep me very busy.
00:15:41.13\00:15:42.47
So how long have you been
one of those individuals out
00:15:42.51\00:15:46.35
there that is protecting us?
00:15:46.39\00:15:47.53
I've been a police officer
a little over 10 years now.
00:15:47.57\00:15:51.12
I did it for a while in
Kentucky and now I live here
00:15:51.15\00:15:54.66
in Illinois and I
feel a real calling to it.
00:15:54.70\00:15:56.98
I enjoy what I do.
00:15:57.01\00:15:58.19
I remember you
said, calling to it.
00:15:58.22\00:15:59.92
I like that, we
talked about that earlier.
00:15:59.95\00:16:01.51
It's one thing that you
do good, you do very well.
00:16:01.55\00:16:05.24
That's the thing at home
people, when you are trying to
00:16:05.28\00:16:08.04
find your purpose in life,
it is one of those things that
00:16:08.07\00:16:10.80
God has given you a gift for.
00:16:10.83\00:16:12.14
And you are very talented
and are very good at it.
00:16:12.18\00:16:15.61
Our purpose is to use
that gift to glorify the Lord.
00:16:15.65\00:16:20.13
I feel like I get opportunities
to try be a good example
00:16:20.17\00:16:23.40
and make an impact on
people's lives in the community.
00:16:23.43\00:16:26.63
Alright, a high five on that.
00:16:26.66\00:16:29.08
For you those of you at home
who may have some questions,
00:16:29.11\00:16:32.10
you want to see something on
the program and want to learn
00:16:32.14\00:16:35.09
more about that, go ahead
and shoot us an e-mail at:
00:16:35.13\00:16:38.47
okay I'm ready to get back,
are you ready to get back Barry?
00:16:49.94\00:16:52.04
Let's get back to our workout,
first one were going to go
00:16:52.08\00:16:55.07
over again is our push-ups
from full planks, let's go back
00:16:55.11\00:16:58.07
down and I'm going to
do this again with you.
00:16:58.10\00:16:59.39
I'm looking forward to this
part of the workout because I
00:16:59.43\00:17:01.27
am going to do
them all with you.
00:17:01.31\00:17:02.67
Let's get going.
00:17:02.71\00:17:03.86
Here we go, down, we are
going to do our right arm first.
00:17:03.89\00:17:05.78
We'll go down for five
and then switch, ready?
00:17:05.81\00:17:07.82
Elbow, elbow back up, one.
00:17:07.86\00:17:10.94
Two, three,
00:17:10.97\00:17:16.67
four, five, switch sides.
00:17:16.70\00:17:23.01
One, two,
00:17:23.05\00:17:27.09
three, four,
00:17:27.13\00:17:31.11
five, wonderful, that's
what I'm talking about Barry.
00:17:31.14\00:17:35.80
For those of you at home I
apologize, I did this exercise
00:17:35.84\00:17:40.46
without showing you
the modification for this.
00:17:40.50\00:17:42.34
So this is how it goes,
get in a full position here.
00:17:42.37\00:17:44.88
Are you would do to modify
this is drop your knees and
00:17:44.91\00:17:47.39
go down, down, push up, push up.
00:17:47.42\00:17:50.27
And just the same
on your left side.
00:17:50.30\00:17:52.25
You're going to do the exact
same thing but instead of a
00:17:52.29\00:17:56.25
full plank, just
go down to your knees.
00:17:56.29\00:17:58.14
Let's move on to
our next exercise.
00:17:58.18\00:18:00.00
Grab your ball and I
will do them with you,
00:18:01.68\00:18:05.35
like I said I would.
00:18:05.39\00:18:06.82
We are going to do a roll-out.
00:18:06.85\00:18:08.12
Go ahead and have
a seat on the ball,
00:18:08.15\00:18:10.42
and I will take the front.
00:18:10.46\00:18:11.77
You're the star man, it's yours.
00:18:11.81\00:18:14.64
Okay let's rollout on our back.
00:18:14.68\00:18:17.48
Pull out like a board and
we will step out with our right
00:18:18.98\00:18:22.23
leg to the side.
00:18:22.26\00:18:23.23
Here we go.
00:18:23.25\00:18:24.22
One, bring it in,
left side and bring it in.
00:18:24.23\00:18:28.09
Right, left, that's two.
00:18:28.13\00:18:34.10
That's three, that's four,
00:18:34.14\00:18:40.08
five, six,
00:18:40.11\00:18:46.02
seven, eight,
00:18:46.06\00:18:51.90
nine, and 10 good job.
00:18:51.93\00:18:58.39
Let's go back
to our active rest.
00:18:58.43\00:19:01.37
Jumping jacks, 20, ready!
00:19:03.26\00:19:05.44
One, two, three,
00:19:05.47\00:19:08.45
four, five, six,
00:19:08.48\00:19:11.36
seven, eight, nine,
00:19:11.39\00:19:13.54
going into modify.
00:19:13.57\00:19:16.31
Two, three, four,
00:19:16.34\00:19:19.06
five, six, seven,
00:19:19.09\00:19:21.96
eight, nine, and 10.
00:19:22.00\00:19:24.80
That was a piece of cake.
00:19:24.83\00:19:28.38
You can take this
one and I will grab mine.
00:19:28.41\00:19:33.08
And we will show
some fun stuff for this.
00:19:33.11\00:19:37.63
Bring yours up a
little bit more Barry.
00:19:37.67\00:19:42.12
For those at home we are
going to do our side planks.
00:19:42.16\00:19:45.19
To do a modified for a side
plank, you can put your knees
00:19:45.22\00:19:48.22
on the ground and just
lift yourself up from here.
00:19:48.25\00:19:52.01
If you find it difficult
for you to come up, and drop
00:19:53.89\00:19:57.24
your knees and lift yourself up.
00:19:57.28\00:19:59.37
Are you ready
to do these? Ready!
00:19:59.41\00:20:01.43
We are going to
knock out 10 each side.
00:20:01.47\00:20:03.24
But watch what we
do at number five.
00:20:03.27\00:20:04.97
I'm going to take a little
step higher, more advanced
00:20:05.00\00:20:07.12
within an arm movement.
00:20:07.16\00:20:08.55
Are you ready? Let's go!
00:20:08.58\00:20:09.94
That's one, two
00:20:09.97\00:20:14.25
three, four,
00:20:14.29\00:20:18.50
five, keep going Barry.
00:20:18.53\00:20:20.85
I'm going to rotate on one, two,
00:20:20.88\00:20:26.49
three, four,
00:20:26.52\00:20:31.99
and there's five, all
right spin on the other side.
00:20:32.03\00:20:35.38
Are you ready? Yep, let's do it!
00:20:39.50\00:20:41.17
Here we go, one, two,
00:20:41.21\00:20:46.81
three, four, five,
00:20:46.84\00:20:52.37
I'm going to advance, stay up.
00:20:52.41\00:20:54.44
One, two, three,
00:20:54.47\00:21:00.05
four, and five.
00:21:00.08\00:21:05.62
Let's slide them both back.
00:21:07.93\00:21:10.04
Alright, it's jumping jacks.
00:21:10.07\00:21:12.15
Ready, let's go.
00:21:12.18\00:21:14.76
One, two, three,
00:21:14.80\00:21:17.48
four, five, six,
00:21:17.51\00:21:20.29
seven, eight, nine,
00:21:20.33\00:21:23.11
modify, one, two,
00:21:23.15\00:21:25.98
three, four, five,
00:21:26.01\00:21:28.78
six, seven, eight,
00:21:28.81\00:21:31.50
nine, and 10, a piece of cake.
00:21:31.54\00:21:34.92
Let me check our heart rate make
sure I'm where I need to be.
00:21:34.95\00:21:37.49
I've got these
cool funky watches.
00:21:37.53\00:21:40.56
This watch acts
as a heart monitor.
00:21:40.59\00:21:43.55
By putting your fingertips
on it picks up your heart rate.
00:21:43.59\00:21:48.19
That's cool! I was
at 147. Bam, not fair!
00:21:48.22\00:21:51.75
Our next exercise were
going to do our rollout.
00:21:51.78\00:21:55.03
All right grab your ball.
00:21:55.06\00:21:56.41
I'm going to make
it a little harder.
00:21:56.45\00:21:58.34
I'm going to use the 180.
00:21:58.38\00:22:00.12
Go ahead and roll out
into your position Barry.
00:22:10.90\00:22:15.03
I'm going to do mine here
and this is rocking device.
00:22:15.06\00:22:20.37
Are you ready? Let's go!
00:22:20.41\00:22:22.56
Let's do out 10.
00:22:22.60\00:22:26.43
One, two, three,
00:22:26.46\00:22:32.21
four, five, six,
00:22:32.25\00:22:39.34
seven, eight, nine,
00:22:39.37\00:22:46.39
one more and 10, good job!
00:22:46.42\00:22:49.66
20 jumping jacks. Let's do it!
00:22:55.87\00:22:57.73
Let's go, one, two,
00:22:57.76\00:23:00.98
three, four, five, six,
00:23:01.02\00:23:04.48
seven, eight, nine, modify
00:23:04.52\00:23:08.19
one, two, three, four,
00:23:08.22\00:23:11.82
five, six, seven, eight, nine,
00:23:11.86\00:23:16.42
and 10, woo hoo!
00:23:16.46\00:23:19.28
How are you
feeling? I'm feeling good!
00:23:19.32\00:23:20.93
I know we have got our heart
rate moving just a little bit.
00:23:20.97\00:23:24.69
That was it folks, we
had a great workout today.
00:23:24.72\00:23:27.68
We were working our core.
00:23:27.71\00:23:29.27
Can you feel
that deep, deep down?
00:23:29.31\00:23:32.37
I feel a little burn there.
00:23:32.41\00:23:34.13
Okay, I really felt that,
so this is the time we always
00:23:34.16\00:23:37.25
to our wellness tip.
00:23:37.29\00:23:38.41
Like I've always
said, knowledge is key.
00:23:38.44\00:23:40.07
So let's check this out.
00:23:40.11\00:23:41.81
This prevents using your neck
muscles to jerk yourself up.
00:23:48.77\00:23:52.30
This further
isolates your stomach muscles.
00:23:55.04\00:23:57.43
Alright, there is
the secret people.
00:24:00.77\00:24:03.27
For those so of you who say
those crunches hurt my neck,
00:24:03.30\00:24:06.30
I try to do my abdominal
exercises and doing my crunches,
00:24:06.33\00:24:09.29
but it puts a lot
of strain on my neck.
00:24:09.33\00:24:10.89
Take your tongue and stick
it on the top of your palette,
00:24:10.92\00:24:14.51
behind your teeth it will
relax your Mastoid muscles here
00:24:14.54\00:24:18.10
and you can be able to
focus on your abdominals.
00:24:18.13\00:24:20.95
Are you ready for cool
down? Absolutely, I'm ready!
00:24:20.98\00:24:23.76
You've done a great job today.
00:24:23.80\00:24:25.47
Now we did our shoulders
and our push downs, so let's go
00:24:25.50\00:24:28.21
ahead and do a
different shoulder exercise.
00:24:28.24\00:24:30.94
We always do this one,
let's do the one we were hugging
00:24:30.98\00:24:33.81
ourselves and get a
good stretch right back here.
00:24:33.84\00:24:36.19
Breath, you have to breath.
00:24:38.94\00:24:43.01
You can't relax and breathe!
You can't relax and breathe.
00:24:43.05\00:24:47.44
Excellent, do
you know what I like?
00:24:47.48\00:24:51.27
Stretching our neck, let's
just stretch it out to the side.
00:24:51.30\00:24:54.95
Mild pressure
here and stretch out.
00:24:54.98\00:24:58.51
Good, now let's
do the other side.
00:25:01.82\00:25:03.63
Okay, wonderful.
00:25:10.98\00:25:12.84
Let's go ahead and
stretch our hamstrings.
00:25:12.87\00:25:16.45
One foot forward, and
were going to sit down.
00:25:16.49\00:25:20.03
Now put your hand on the
other leg, your bent leg.
00:25:22.35\00:25:23.32
Set your glutes back.
00:25:23.35\00:25:26.56
The other leg.
00:25:31.62\00:25:32.96
People may be wondering,
00:25:34.91\00:25:36.73
why are you
searching your hamstrings?
00:25:36.76\00:25:38.50
We were working core, well
we did jumping jacks remember?
00:25:38.54\00:25:40.69
So we got those legs involved.
00:25:40.73\00:25:43.60
There we go.
00:25:46.92\00:25:47.98
Now here's one of my
favorite ones, it's for biceps.
00:25:48.02\00:25:51.14
I know this is upper body,
but it really gets our chest.
00:25:51.18\00:25:54.45
Our arms out to the side
and reach back, bend your hands
00:25:54.48\00:25:57.72
back and lean forward.
00:25:57.75\00:25:59.91
This will open up our
chest and you can feel it going
00:25:59.95\00:26:02.88
right into your arm and
all way down to your wrists
00:26:02.91\00:26:05.81
and down to your fingers.
00:26:05.84\00:26:06.96
Are you feeling those
Barry? Yeah I can feel it!
00:26:07.00\00:26:08.75
Wonderful, wonderful, wonderful.
00:26:15.57\00:26:17.51
I love my triceps, so
let's do our triceps again.
00:26:17.54\00:26:21.26
Other side, then we'll finish
up with an abdominal stretch.
00:26:28.25\00:26:31.68
We will show
them to you at home.
00:26:31.71\00:26:33.87
Okay let's get the mat
here and Barry I want you to go
00:26:33.90\00:26:37.51
ahead and lay
down on your stomach.
00:26:37.55\00:26:39.09
I want you to basically put
your elbows in this position
00:26:42.21\00:26:44.65
here and we are going
to push back and holds.
00:26:44.68\00:26:46.89
Let's push up, go
ahead and push up.
00:26:46.92\00:26:49.02
How are you feeling, do
you feel it in your abs?
00:26:49.05\00:26:52.11
Yeah, I'm feeling it.
00:26:52.14\00:26:53.60
OK you stay there
and I'll close this out.
00:26:53.64\00:26:55.16
I have created thousands of
workouts for my clients over
00:26:55.20\00:26:58.97
the years, but one workout
in life will consistently
00:26:59.00\00:27:02.74
strengthen us, it is faith.
00:27:02.78\00:27:04.47
We must flex our
faith muscles everyday.
00:27:04.50\00:27:07.24
Romans 1:17 says, for in
the gospel of righteousness from
00:27:07.27\00:27:10.98
God is revealed and a
righteousness that is by faith
00:27:11.02\00:27:14.63
from first to last just as
it is written the righteous will
00:27:14.67\00:27:18.86
live by faith.
00:27:18.89\00:27:20.71
This is Casio
reminding you that action is
00:27:20.74\00:27:22.63
the key for life.
00:27:22.67\00:27:23.76
It is my prayer that the
Lord gives you strength and
00:27:23.79\00:27:26.19
encouragement to
take action everyday.
00:27:26.22\00:27:28.10
God bless, thank
you for watching,
00:27:28.13\00:27:29.97
we will see you next time.
00:27:30.00\00:27:31.16
Keep flexing
those faith muscles.
00:27:31.20\00:27:33.40