The following program
presents workouts you can use
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to improve your
physical fitness.
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Please be sure to
consult your physician before
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beginning this or
any exercise routine.
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Hi, my name is Casio Jones,
and this is Action 4 Life.
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Today's program we have
a wonderful work out for
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you kind of challenging
but definitely something
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everybody can do. But look
first, lets talk about those
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individuals you know
that touch your lives,
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you don't get to see their
faces, but you are definitely
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those individual to have an
opportunity to pour into you.
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Check out we first go to
the radio station in Tampa. No
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matter what your professions
you has the vital part
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of the individual ministry.
I am here today at Spirit
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FM Tampa's favorite
Christine radio station,
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and this happen to be
the home that I call like my
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second home. Every now
and then I have to bless
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an opportunity to come and
hang with couple of friends
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of mine, and do a fitness
segment here at the radio
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station. But today we are
here talking about you know
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they have never
been front of the camera,
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but yet these two
individuals are active.
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Carlos Abby how you
are doing? We are good.
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Very good. Thank you
for us having an opportunity
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to bring the cameras
in here to your stations
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to see a little
glimpse of your guys do here,
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and just to get a little
more understanding through
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our individuals.
Carlos, as I was saying earlier
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you guys are not in
front of the camera,
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people listen to you all
the time, every single moment
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and no one gets to
see your face hardly.
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I mean you can go place
and no one knew who you are.
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But yet you are active
individual, why is that?
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I think its important
that as a Christine expression,
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we take care of your body,
and you then you try to be as
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fitness healthy
individual you can is your body
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can be your reflection
of who you are mentally,
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physically and if you
are physically fit, that
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can mean you are spiritually
and mentally fit as well.
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So, you are saying by
being active is it shows
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to world that who you really
follow, who you belong to.
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I just think its important
that as you know specially
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as a Christian you keep a
healthy mind, body and soul,
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and keeping a healthy
body is an outward reflection
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of how healthy you feel about
yourself, not just mentally
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but spiritually as well.
If you are spiritually fit,
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it's important you
keep your body fit as well.
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So, basically
people are able to see you,
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it gives them you are
being a witness of saying
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who you belong to by the
way you take care of your body.
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Yeah exactly, and
people don't know who I am
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when I go into grocery
store, but if I tell them hey
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yeah I work at Spirit
FM, I am on the radio,
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I get to talk to you
every morning but if my body
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isn't reflect a good
healthy life, you know it just,
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I think its embarrassing
for me, I think its important
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to keep a healthy body
and a healthy spiritual
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life as well. Very good point.
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Nobody sees what we actually
look like in the morning
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when they come
in. Thank God. Amen.
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So, Abby tell us
about, tell us here there
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when you guys know.
Abby comes to my boot camp,
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she is one of
those individuals that's,
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you know she is out
doing grinding, and she is,
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you know she is not
afraid to get dirty,
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and she is not afraid to
sweat, and she is just going
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whole trooper. So Abby
tell the viewers at home
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what is active, why
what's your motivation,
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why do you it,
why you are active.
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Well I just like to, I
like having more energy
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if I am working out but
also when it comes you know
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being on the radio, I
like about it, its like felling
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like may be I am motivating
somebody else to get out there
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and to try and to challenge
themselves and to improve
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their temple because
that we always say your body
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is the temple that
God gave you. Right.
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To take care off,
and so if I am doing it,
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may be somebody
else gotten to do it too.
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So once again
opportunity to witness,
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you are witness on the
radio, and telling currently
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you must say how much fun
you are having exercising,
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they might be someone
out who would listen to it,
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I am excited about it,
I want to try that. Right.
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And that's what our job
is being ambassadors for more
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and you know and
there are so many
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individuals brothers and
sisters who are suffering
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from their own inactive
lifestyle, and many inactive
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lifestyle doesn't have
to be physically active, but
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spiritually active as
well. So we can get them just
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moving, and getting
into take a few steps closer
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to build relation with the
Lord, build better relation
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with friends and families.
They could be much more
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productive individual
in the community and even
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working in the service for Lord.
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Right, and we always
say that people don't know
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what kind of
plans God has for them,
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and if you don't
take care of your body,
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then who knows how
long your body is going
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to stay up with you, so.
That's a very good point,
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I want to use that
one, several times.
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I don't have to
get while you know,
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I have this nickname
called the Body Evangelist
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and I have to give credit
for my brother here Carlos
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he can admit that,
and so he cloned that so.
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You will get
copyrights. No it's too late;
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I am already working on
that friend. I am working on it,
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I am working on
it, I am working on it,
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I am working on it.
Guys thank you so much last
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we have the opportunity
to invade your territory
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and if this thing no
matter what you are doing,
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whether you are
doctor, you are bus driver,
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even a garbage collector,
what you do is an opportunity
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to minister for the
Lord, and your health
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is an vital part,
take care of yourself,
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so you can be effective
on your job, so you could
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be share the
Gospel with somebody.
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Amen, because you
never know how Lord
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is going to use
you. Dan Curly Summers,
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how you are doing. I am good,
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great man how are you doing.
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Alright, welcome to the
Action 4 Life studio man.
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Thanks for inviting
me. A workout program.
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I am ready to work out.
I am excited to have you.
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Listen Dan the man Curly
Summers is my pro-wrestling
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buddy here in Southern
Illinois, and Dan tell people
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about you man, what is
different about you in my
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program so much
you guys are doing.
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Well the prowrestling that
I do is very family oriented,
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the whole family can come
from the littlest of the kids
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to the oldest in the family,
you are going to have a good
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time, it's a good
atmosphere for the whole family.
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Good clean fun. Good clean fun.
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Good clean fun. So
being a Christian it gives you
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opportunity you know
moments that set things
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for you for some
witness opportunities, correct.
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Oh yeah definitely, I mean
I get to meet so many people,
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and I get to explain to them
things that have been through
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and even the bad things
that have happened. Right.
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They have all played a
part to where I am at now.
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I love that, I love
that. So being an athlete,
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you have to be physically fit.
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Oh yes. Look like
we will work out or so.
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Just a little bit. Just a
little bit, just little bit.
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Alright well like I said
we are going to have kind
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of impressive more
advance workout today.
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Some of these exercises
might be little bit challenging
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for you, but its
definitely some of you could you
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because you know why we
are here to show you some
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different modifications
to do this exercise.
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So our first
exercise, ready to get started.
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I am ready. Now our first
exercise going to be a squat,
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we will get the bench
lined up. Alright. And
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what is it, it's different
than what we do before.
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We normally do squat,
and we hold dumbbells down to
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the side, or even here.
This time we gonna to hold
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I am going to
squat up, and sit down,
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and squat up, okay. Alright.
Alright, let's try that.
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How many. Just go
and just do twelve.
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Do twelve. Go ahead
and sit down. Like this.
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You got it, and
again stand up, its one,
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keep your arms fully
extended as best you can, three,
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and you notice he is just
sitting down normal like he ,
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like he does all the
time. You sit in a chair,
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this is the move we all
have done, and it really works
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the lower part of
your legs, your hamstring,
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your quads, and even your
glutes. Just give me two more,
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wonderful. One
more, there you go.
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Oh I like the
one extra in there.
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You know I think it's
important you know sometimes
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we set the bar and
sometimes okay to challenge that
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why don't you do one more.
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Exactly still one more,
its still one more. We are
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going to do active
rest, we are going to active
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and do side step
because you know its part of our
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program. not we do some
weight training we also want
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conditional of heart. So
just to start we will start
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on this side Dan, get
behind me, okay, and when
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we are doing side step
we are going to side over
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to side to our left, and we
are going to do jump with it.
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Okay for thirty seconds
go. Now those who are at
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home, if you can't don't
want jump like we are doing
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just go ahead and
just do a side shuffle,
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and go side shuffle to
the side, and that way you can
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keep intensity down
little bit for yourself.
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Last one here to Dan.
Wonderful, okay we can move
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on to our next
exercise which is going,
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we use a bench again
to dumbbell press and fly.
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Dan go ahead and lay
down on your back, Oh!
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you grab dumbbells, okay.
Tell you what the good thing
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about the cardio part
of this because your heart
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is going to. Oh! It
does and specially in a sport
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wrestling is very
cardiovascular endurance.
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Oh you got to have
great conditioning.
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Thank you because
you guys are moving back
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and forth. I want you
to understand once your
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start putting your
hands and work with somebody
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else, you got to
move another object
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and somebody else body weight,
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and its very challenging,
isn't it. Oh big time.
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Big time, I remember
when I used to wrestle back
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my goodness one gives
away when you are high it
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was the last time I
wrestled, it was intense,
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I have a lot of
respect for wrestlers because
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its a very demanding
cardiovascular sport,
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and people
don't even think that.
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Oh yeah I mean
exercise as we are doing
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doing here on the
show for the people at home
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to do it. Its going
to make your everyday
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life little bit
easier. You don't have to be
00:10:03.92\00:10:05.95
prowrestler, this
exercise, but it will all help
00:10:05.98\00:10:08.06
and benefits you. We
are going to have chest
00:10:08.09\00:10:09.97
presses, okay once
again you know Dan bring,
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he is going to bring
the dumbbells down and he is
00:10:12.30\00:10:14.65
working his chest and its
being towards the center line
00:10:14.68\00:10:16.34
of his body, good form. We
are going to do ten and ten,
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ten press and ten
flies. Here we go.
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Now what we are going
to now is rotate in palms
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facing each other slight
bend in the elbows, he is
00:10:40.16\00:10:41.74
going to open and fly
in. Now for some you might
00:10:41.77\00:10:49.02
you have used the
flat bench using the bar,
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and sometimes having
the bar is a fixed object
00:10:52.89\00:10:56.06
and that could put lot
of stress into shoulders,
00:10:56.09\00:10:57.98
where as you use the
dumbbells you can control
00:10:58.01\00:11:00.22
your range and motion, and
take the stress directly off
00:11:00.25\00:11:03.07
that point in our front
deltoid, and it allows you
00:11:03.10\00:11:05.73
to be focus on your chest
specially when you does the
00:11:05.76\00:11:07.98
Flies, I love the flies
because good chest development
00:11:08.01\00:11:11.04
because its less
stress on the shoulder,
00:11:11.07\00:11:13.66
but direct on the
pectorals, excellent.
00:11:13.69\00:11:15.96
Come on up Dan lets,
do our side shuffle again.
00:11:15.99\00:11:18.83
Alright, but not blood
pump. You got to keep the blood
00:11:18.86\00:11:21.89
pumping, okay let's go.
00:11:21.92\00:11:23.12
So, how long you
have been wrestling Dan?
00:11:41.78\00:11:42.77
Three years. Three years,
00:11:44.95\00:11:45.92
Yes, you get a chance to
travel around the country.
00:11:45.93\00:11:49.72
Yes. Last one. I did a
lot of wrestling in Illinois,
00:11:49.75\00:11:54.82
Indiana, and Kentucky right now.
00:11:54.85\00:11:57.57
Oh wow so I mean this
something you wanted to do
00:11:57.98\00:12:01.74
for long time. Oh
yes I can remember being
00:12:01.77\00:12:04.86
in fourth grade when
ICW were used to come into
00:12:04.89\00:12:08.25
the town, and I go with
my brothers, they had a joke,
00:12:08.28\00:12:11.80
they would be like
ask me what I wanted to be
00:12:11.83\00:12:13.44
when I grow up. I want to be
a wrestler. Many years later.
00:12:13.47\00:12:17.93
Many years later. I
am actually doing this.
00:12:17.96\00:12:19.99
But you know its
amazing to me is that it doesn't
00:12:20.42\00:12:23.89
matter what you do,
you could be a garbage man,
00:12:23.92\00:12:25.95
you could be a radio announcer,
00:12:25.98\00:12:27.72
you could be the guy
behind the camera is doing
00:12:28.24\00:12:31.49
what you do to
glorify God with it, isn't it.
00:12:31.52\00:12:34.07
Sure, exactly you
know, you got to have God
00:12:34.10\00:12:38.00
in the equation
somewhere. Right.
00:12:38.03\00:12:40.10
Because there is
always going to be someone
00:12:40.13\00:12:41.61
coming up to you with
the problem, and may be you
00:12:41.64\00:12:44.20
have been through it,
or may be you somebody
00:12:44.23\00:12:46.08
who has through it,
you can help him out.
00:12:46.11\00:12:47.47
They are going to come
to you because I use that
00:12:48.22\00:12:49.87
if you are garbage man there
he may take you a treasure.
00:12:49.90\00:12:52.62
Exactly. You are
there. You are there.
00:12:52.65\00:12:54.53
You are the
person doesn't matter.
00:12:54.56\00:12:56.16
Because it doesn't
matter what you do you have
00:12:56.19\00:12:57.40
to be perfect to have
an opportunity to witness.
00:12:57.43\00:12:59.48
Now I am going to move
to next exercise just we are
00:13:01.05\00:13:02.82
going to work our lower
bodies, we work our glutes
00:13:02.85\00:13:04.50
and our hamstrings
it's called the step up.
00:13:04.53\00:13:06.69
Now I am going to
come down back to the step
00:13:06.72\00:13:08.37
of the bench here,
and what is it the secrets
00:13:08.40\00:13:11.54
you keep one foot on
the bench and you are going
00:13:11.57\00:13:14.43
to push with your heel.
Now if you don't have a bench
00:13:14.46\00:13:16.62
at your house, you can
use a chair or you can use
00:13:16.65\00:13:19.14
some even you might even
might have those Reeboks'
00:13:19.17\00:13:20.93
steps back in the day,
you could putt out your gloves
00:13:20.96\00:13:23.17
and use that as well.
What we are going to do
00:13:23.20\00:13:25.38
is heals in position once
again, you are going to step
00:13:25.41\00:13:28.24
straight up and
straight down, straight up
00:13:28.27\00:13:31.70
and straight down,
Curly come here for a second,
00:13:32.72\00:13:34.14
now if you need
assistance you can use a partner
00:13:34.17\00:13:36.83
to hold on to them to
assist you but the focus
00:13:36.86\00:13:42.10
is we are using
this one leg. Okay,
00:13:42.13\00:13:43.89
your turn is
right out ten each leg.
00:13:44.58\00:13:45.67
Ten each leg. Are you ready?
00:13:45.70\00:13:47.88
I am ready you are
ready, that's one, two, three,
00:13:47.91\00:13:53.81
four, five, and now his
right leg has come on the ground
00:13:54.04\00:13:57.52
but what he is not
doing, he is not pushing off
00:13:57.55\00:13:59.57
his right leg, he is letting
his left leg to do all the
00:13:59.60\00:14:02.40
work to lift them off
the ground stand straight up,
00:14:02.43\00:14:04.31
is that ten. Two more.
00:14:04.34\00:14:07.13
Alright good for you. Alright
go ahead and switch legs.
00:14:07.16\00:14:11.59
Now once again if you
need assistance put your
00:14:12.57\00:14:14.49
hand on somebody who can
beside they give you a little
00:14:14.52\00:14:16.65
support or you need to
if you don't have somebody
00:14:16.68\00:14:19.32
use a wall. Okay, are
you ready to go ahead.
00:14:19.35\00:14:21.60
Right. Its one, he
doesn't really need me,
00:14:21.63\00:14:24.96
just saw you could
see what look like.
00:14:25.57\00:14:26.73
You and your house
can if you got some kids
00:14:29.84\00:14:31.73
who is just sitting
round you need to use them.
00:14:31.76\00:14:33.72
Yeah, just grab the kid.
Hey, Johnny come over here
00:14:33.75\00:14:36.49
and stand
beside mama. There you.
00:14:36.52\00:14:37.92
That's how it works out.
If you don't mow the grass
00:14:37.95\00:14:40.31
please using for this.
Exactly. Guess you can do
00:14:40.34\00:14:43.69
purpose out of your kid.
Alright just go to our side
00:14:43.72\00:14:47.75
shuffles again and I back
to active rest again people.
00:14:47.78\00:14:50.90
Right, right. You
can go on your quads,
00:14:50.93\00:14:52.95
you are ready here we go.
Dan, you know I can't wait
00:14:52.98\00:15:12.29
to get opportunity
to go down to your,
00:15:12.32\00:15:13.99
we guys call a ring.
Yeah, wrestling ring.
00:15:15.87\00:15:18.45
Wrestling ring, Okay
one more, and back down.
00:15:18.48\00:15:22.89
Any time here we are
ready we can go down.
00:15:23.54\00:15:25.12
I want definitely try to
bring the camera with me.
00:15:25.50\00:15:27.41
There you are. Next
time you get some footage.
00:15:27.44\00:15:30.01
All these condition you are
doing today is going to help
00:15:31.52\00:15:33.64
me out in the ring. It does.
00:15:33.67\00:15:34.97
Yeah definitely, I
mean you had great cardio,
00:15:35.00\00:15:37.34
like I said earlier these
things that you may normally
00:15:37.37\00:15:41.01
doing around house, if
you don't exercise go to yard
00:15:41.04\00:15:43.35
clean it up and
this kind of exercise,
00:15:43.38\00:15:45.84
its going to help me,
making it a whole lot easier.
00:15:45.87\00:15:48.66
Whole lot easier, and
another thing even turn that
00:15:49.39\00:15:52.69
around people
just think about it,
00:15:52.72\00:15:54.33
I like you said
about doing house work,
00:15:54.36\00:15:56.51
you can turn your household
chores into a workout, just
00:15:57.31\00:16:00.85
moving a little bit more,
imagine if you got to pick
00:16:01.75\00:16:05.60
your kids clothes
up off the ground,
00:16:05.63\00:16:07.13
try to do with the
lunges, or go with the squat.
00:16:07.16\00:16:10.06
Take advantage of
opportunities because your
00:16:10.77\00:16:12.76
chores could be a
workout and your workout help
00:16:14.30\00:16:16.84
you do your chores better. Hey,
00:16:16.87\00:16:17.95
Curly it sounds
like a sport, right?
00:16:17.98\00:16:19.57
If we don't have time
to go the gym or set time
00:16:19.60\00:16:22.17
for workout and do
while you work in the house.
00:16:22.20\00:16:25.08
That's what I like that,
there you go; there you go.
00:16:25.11\00:16:27.43
Okay, our last
exercise we are going to do,
00:16:27.46\00:16:29.54
we are going to do what
you call a dumbbell one arm
00:16:29.57\00:16:32.01
dumbbell crunch, you
are going to lay down,
00:16:32.04\00:16:33.69
pass that dumbbell
Dan for me. Your are going
00:16:33.92\00:16:37.85
to hold your arms straight
up here and we are going
00:16:37.88\00:16:40.27
to do is we are just
going to raise up into a crunch
00:16:40.30\00:16:42.77
position, and if you
need to support your head,
00:16:42.80\00:16:46.01
go and put your hand
behind and let your its the base
00:16:46.04\00:16:49.90
for your head and let
your head relaxing the arm,
00:16:49.93\00:16:51.83
and you just assist it.
You not pulling with this arm,
00:16:51.86\00:16:55.25
you are just
allowing to support your head,
00:16:56.04\00:16:57.46
it takes some
strain off of your neck,
00:16:58.02\00:16:59.62
but your focus is
crunching using abdominals.
00:17:00.25\00:17:03.27
By having this
arm straight up here,
00:17:03.91\00:17:05.36
it puts a lot of emphasis
and lot of challenge to your
00:17:05.78\00:17:08.19
abdominal muscles, and
you are going to feel those.
00:17:08.22\00:17:10.03
You can do 10
each. Ten each. Okay.
00:17:10.06\00:17:12.23
This is where I
need a lot of work here,
00:17:12.26\00:17:13.90
a lot of the athletes have
a six pack, I got one big abb.
00:17:13.93\00:17:17.34
you got one big
abb. One big abb.
00:17:17.37\00:17:18.59
Right now, so it
doesn't matter if you are using
00:17:21.96\00:17:23.32
a five pound, ten pound
definitely a lot of weight
00:17:23.35\00:17:26.15
it makes look easier on
your abdominal muscles as you
00:17:26.18\00:17:28.96
are dong this, but just
holding arms straight out
00:17:28.99\00:17:31.20
there and we call it
driver, and it change the effect
00:17:31.23\00:17:33.85
of gravity on to
your body. Very good Dan,
00:17:33.88\00:17:38.50
when you are ten
switch sides. Two more.
00:17:39.72\00:17:42.18
Okay, and one more. Go
ahead and switch to other side.
00:17:42.21\00:17:46.36
You are doing good Dan,
feeling this abs, is one.
00:17:47.62\00:17:50.46
That big one. That big abb.
00:17:51.74\00:17:53.47
I haven't seen my
abs since I was fifteen.
00:17:55.62\00:17:57.21
But you saw one.
yeah. I like that.
00:17:58.13\00:18:00.95
It says Daddy, I was
looking into my encyclopedia
00:18:02.65\00:18:05.42
it says this is
what abdominal muscles
00:18:05.93\00:18:07.12
are suppose to look. No
son I have one of those.
00:18:07.15\00:18:09.73
Two more. Alright. I
can feel like big time.
00:18:11.87\00:18:16.15
Right in the upper
part, good job. Thanks.
00:18:16.18\00:18:18.55
Alright. Let's go back
to active rest one more
00:18:18.58\00:18:21.47
time folks. Dan how are
you feeling, you can work.
00:18:21.50\00:18:25.48
I am feeling good,
well lets go in. Let's go.
00:18:25.51\00:18:27.43
I loved exercise when
it is fun its even better.
00:18:33.41\00:18:36.80
What I think about this
when we are doing a side
00:18:37.66\00:18:40.14
shuffle here this
is quickens our feet,
00:18:40.17\00:18:42.40
okay you have focus on
let me feet up the ground
00:18:42.43\00:18:46.58
and doing a side shuffle,
several different motion
00:18:46.61\00:18:49.32
at same time, and this
is involved in your sport,
00:18:49.35\00:18:53.04
isn't it Dan. Yeah, we
actually do drills like this,
00:18:53.07\00:18:55.45
running around the
ring, side to side,
00:18:56.42\00:18:57.82
we usually put our
hands out like we are fending
00:18:57.85\00:19:00.99
off our opponent.
Excellent good job.
00:19:01.02\00:19:04.48
Okay just take our heart
rate. We have our watches
00:19:07.10\00:19:10.44
on this was one press down
I am at 135, where are you.
00:19:10.47\00:19:14.67
148 One of the thing we
talked about on our program,
00:19:15.23\00:19:18.85
like you said before earlier
is that want to do strength
00:19:18.88\00:19:21.94
training to aerobic
training to make this whole
00:19:21.97\00:19:24.48
entire program a
full body workout,
00:19:24.51\00:19:26.61
strength in our body,
and strength in our heart,
00:19:26.64\00:19:28.79
and this particular range
to intensity your workout,
00:19:29.54\00:19:33.64
some workouts you can
do at a lower intensity,
00:19:34.30\00:19:36.30
and has a less stress on
your heart, higher intensity
00:19:36.33\00:19:39.80
more stress on your
heart, but even there
00:19:39.83\00:19:41.79
for those who are
trying to change the body
00:19:41.82\00:19:43.36
composition you want to
put yourself in aerobic state,
00:19:43.96\00:19:47.27
your particular range
that you have to train
00:19:48.02\00:19:49.67
and meet end. From
doing our exercises right now
00:19:49.70\00:19:51.96
we are there. We are
there, I can feel it.
00:19:52.89\00:19:54.86
You can feel it.
I like that feeling.
00:19:55.59\00:19:56.56
I love that feeling too. Okay,
this is part of our program
00:19:57.37\00:20:00.02
we like to ask you
guys some questions.
00:20:00.48\00:20:01.72
So if you have any
questions, or you seen someone
00:20:01.75\00:20:04.64
in the program you say
that's look very peculiar
00:20:04.67\00:20:06.83
[20:06] give me some
more details about that.
00:20:06.86\00:20:08.72
Go ahead and
shoot us an e-mail at
00:20:09.42\00:20:10.59
action4life@3abn.org,
that's action4life@3abn.org.
00:20:10.62\00:20:19.49
Dan go ahead and
take yourself some water,
00:20:19.97\00:20:21.23
yours is right on the
floor. I am going to grab mines,
00:20:21.77\00:20:23.76
mines is over here, and
we are going to get back
00:20:24.27\00:20:26.67
to round two,
okay. Further workout,
00:20:26.70\00:20:28.58
there is freshness.
Water is always the key.
00:20:28.61\00:20:32.49
I like to say is the Christ
referring himself as a living
00:20:32.99\00:20:36.60
water because it is
substance we cannot do without.
00:20:36.63\00:20:39.26
You know and Christ says
we try to live without him,
00:20:40.02\00:20:42.98
and we are just
no good at it. No.
00:20:43.78\00:20:44.97
We are good to life.
No. So when you plug him
00:20:45.00\00:20:47.70
into your life
everything changes.
00:20:47.73\00:20:49.40
Oh it is. You know your
body is jsut sucks it right in,
00:20:49.43\00:20:51.87
and just like water,
have you seen our body
00:20:51.90\00:20:54.02
needs a water and it sucks
right in, so I think its so
00:20:54.05\00:20:58.16
cool. Okay, we are going
to go ahead with our two hand
00:20:58.97\00:21:00.18
squats of head. You sit
down and I will pass the
00:21:00.21\00:21:02.81
dumbbells, and you
are going to get them Dan.
00:21:02.84\00:21:04.50
Overhead. Yeah
overhead crunch them down,
00:21:05.51\00:21:07.70
good, Dan walk your
foot just a little bit before
00:21:09.38\00:21:12.08
with your feet, there
you go right there and go
00:21:12.11\00:21:13.57
and sit down, perfect.
You are doing good Dan.
00:21:13.60\00:21:24.15
Give me two more. Alright
go and grab your dumbbells,
00:21:27.65\00:21:32.56
go and lay down on
your back for dumbbell
00:21:32.59\00:21:33.97
press and flies. Alright
so those at home we did ten
00:21:34.70\00:21:37.76
and ten, Dan is going to
do, he is going to do only
00:21:37.79\00:21:40.59
five and five. Okay,
straight down, now you know
00:21:41.23\00:21:48.30
as he is pressing down,
he is pressing back towards
00:21:48.33\00:21:50.73
the central line of his
body, that's a anatomical
00:21:50.76\00:21:52.92
motion of the body
go and use your arms,
00:21:52.95\00:21:55.41
going back and forth.
Now open back up and fly,
00:21:55.44\00:21:57.98
slightly bend your
elbows, bring it back in
00:21:58.01\00:22:00.60
wonderful Dan, and you
know we are using weights
00:22:00.63\00:22:07.05
right now. A lot of
people think we are going to use
00:22:07.08\00:22:09.58
a whole bunch of
weight, and you don't have to.
00:22:09.61\00:22:12.40
That's five, it's all
about the form and how you do
00:22:13.77\00:22:16.35
the exercise.
That is so true Dan.
00:22:16.38\00:22:18.54
A lot of people
think you got to use heavy,
00:22:18.57\00:22:20.57
heavy weight or everybody
think well he is look hammer
00:22:21.19\00:22:24.22
and look at her, its
not about the way we does,
00:22:24.25\00:22:26.52
its the form. It's the form.
00:22:26.55\00:22:27.66
How you do the
exercise, how you get results?
00:22:27.69\00:22:29.45
Exactly I would
like to tell my clients,
00:22:29.88\00:22:30.92
when you come into the
gym just leave all that
00:22:31.82\00:22:33.83
at the door because
we can make five pounds
00:22:33.86\00:22:37.03
make you cry. Common lets
do our steps up again because
00:22:37.06\00:22:40.61
its not the weights,
proper form because with proper
00:22:40.64\00:22:42.71
form you get stronger,
and you get the muscles
00:22:42.74\00:22:44.74
working the way it is
suppose to. Go ahead and
00:22:44.77\00:22:46.98
step on up, I am coming
around to be that support
00:22:47.01\00:22:50.24
that individual at home,
when he there is individual
00:22:50.27\00:22:52.20
to support them,
hand on my shoulder,
00:22:52.23\00:22:53.72
now if you that support
go ahead and grab your kids.
00:22:54.12\00:22:56.92
Now little Johnny come
over and will you help you
00:22:58.19\00:22:59.29
out here little bit.
Okay, go ahead and switch legs
00:22:59.32\00:23:03.50
other side. I am
going to the other side
00:23:03.53\00:23:06.50
to help you out, here you
go. Once again we are going
00:23:06.53\00:23:15.47
to do ten each leg four
he is going to do one more
00:23:15.50\00:23:17.72
and five, beautiful go
and lay down on your back.
00:23:17.75\00:23:19.97
Lets do our last
exercise which are our crunches,
00:23:20.00\00:23:22.90
when I am crunches go
and knock five out each side.
00:23:24.17\00:23:26.24
One, two, now you know
once Again his arm is straight
00:23:27.41\00:23:30.84
and he is lifting his
upper back off the floor,
00:23:32.02\00:23:33.83
I mean off the bench
contracting abdominal muscles.
00:23:33.86\00:23:36.42
Go ahead to other side,
and beautiful good job Dan.
00:23:36.45\00:23:49.68
So we completed
four exercises today,
00:23:51.44\00:23:53.92
some little advance than
others, but effective but yet
00:23:53.95\00:23:57.56
even still something you
can do, and I hop you are able
00:23:57.59\00:23:59.93
to enjoy the workout,
and you know what even
00:23:59.96\00:24:02.09
a pro-wrestler had a
great workout with this.
00:24:02.12\00:24:04.18
But remember I was
talking about knowledge
00:24:04.78\00:24:06.16
is key and sets us free.
Now, it's time to check out
00:24:06.19\00:24:08.81
our wellness too. Common.
00:24:08.84\00:24:09.86
Always use a spotter
when doing a bench press.
00:24:14.21\00:24:16.44
Its estimated twelve
American men die annually
00:24:17.40\00:24:20.51
from crush neck, chest
being crushed while bench
00:24:20.54\00:24:23.94
pressing without a spotter.
00:24:23.97\00:24:25.32
Its so important that you
when you work out with weight,
00:24:29.18\00:24:31.37
you take it very
seriously, and you really take
00:24:31.40\00:24:34.27
precaution and have a
spotter with you because
00:24:34.30\00:24:37.07
it saves your
life. Oh! its essential.
00:24:37.10\00:24:39.08
You know you are going to
use even no matter if you think
00:24:39.61\00:24:41.28
you get
heavyweight or lightweight,
00:24:41.31\00:24:42.68
you still always have
to some either with you.
00:24:43.93\00:24:45.13
Yeah, you do not
want that bar across your
00:24:45.16\00:24:47.27
throat by
yourself. That's definitely,
00:24:47.30\00:24:49.13
fresher beginning you
might feel that you know
00:24:49.16\00:24:51.00
how I may be able to do this,
but at times if you are not
00:24:51.03\00:24:53.57
aware what your
bodies are capable of doing,
00:24:53.60\00:24:55.43
those signals come
like that in most fatigue
00:24:55.46\00:24:58.34
and you can loose. You
run out of gas real quick
00:24:58.37\00:25:01.09
and you are stuck.
So okay you are ready
00:25:01.12\00:25:04.10
for our cool down. I am ready.
00:25:04.13\00:25:05.38
I am ready for this
resilience stretches.
00:25:05.41\00:25:07.46
Remove this out of
the way. Dan is going to
00:25:07.49\00:25:10.36
lead us to some stretches
and this slide over inside.
00:25:10.39\00:25:12.79
Okay that they do at
their program at their school.
00:25:13.51\00:25:17.68
We are going to our first one,
00:25:17.71\00:25:18.68
we do a side one to the
side. Yeah go to the right.
00:25:18.69\00:25:20.71
Okay. And go down.
And we get a good stretch,
00:25:20.74\00:25:24.26
Oh! yeah I feel
that. Than you want to go
00:25:24.29\00:25:26.18
to your left. Okay,
and get a good stretch.
00:25:27.05\00:25:29.03
You want to keep
your foot on the floor.
00:25:29.77\00:25:31.45
You got it. Raise
it up, you go back
00:25:31.48\00:25:32.74
to the right one more time.
00:25:32.77\00:25:33.81
Okay, one more time.
And back to the left,
00:25:33.84\00:25:36.50
that's good. Alright, I
am going to do quad stretch,
00:25:38.64\00:25:40.61
yeah okay. You are
going to grab your right leg,
00:25:41.16\00:25:42.67
you know pull it back, this
takes little bit of balance.
00:25:43.49\00:25:45.44
As you can see. But if
you don't call Johnny back.
00:25:45.47\00:25:48.91
You call Johnny
back. Let Johnny helps you
00:25:48.94\00:25:50.32
support to you. I put
on weight, I need common.
00:25:50.35\00:25:53.26
Then you are going
to stretch like it.
00:25:53.29\00:25:54.61
Okay I will go to the
other side common help out.
00:25:55.04\00:25:57.04
Take left leg, you are
going to pull it back usually
00:25:57.60\00:25:59.99
to the count of six or so. Okay.
00:26:00.02\00:26:01.31
Count in your head like
that. shake it off a little bit.
00:26:01.34\00:26:03.96
And what you guys do,
don't do the upper body.
00:26:03.99\00:26:05.55
Basically on upper
body you are going to go
00:26:08.15\00:26:09.46
just rotate. Okay, now
you guys do this before you
00:26:09.49\00:26:14.83
guys get ready
to go into the ring.
00:26:14.86\00:26:16.44
We will do it before,
and you want to do little bit
00:26:16.47\00:26:19.04
afterwards too
because if you just stop,
00:26:19.07\00:26:21.05
just get on trainer you
get done, doing like a five
00:26:22.20\00:26:24.67
minute mad, practice
step like that. You just stop,
00:26:24.70\00:26:27.46
you are going to be
stiff, we are going to get cold,
00:26:27.49\00:26:29.11
and we are going to be sour.
00:26:29.14\00:26:30.12
No question, I recommend
a lot of my athletes for
00:26:30.55\00:26:33.03
them to ice. You guys do
that to help your muscles,
00:26:33.59\00:26:35.90
to help repair
yourself in between.
00:26:35.93\00:26:37.68
Sometimes if you
forgot a preexisting injury
00:26:37.71\00:26:40.53
that nags at you have to
get training or doing a show
00:26:41.20\00:26:43.97
then you and I sit
down to some like that,
00:26:44.00\00:26:46.17
but you are trying not to
push yourself to the point
00:26:46.95\00:26:48.69
where the pain is going on.
00:26:48.72\00:26:49.79
Got it, got it, got
it. Dan it's been great.
00:26:49.82\00:26:53.22
Hey thanks for having me.
00:26:53.25\00:26:54.22
Listen folks, anger,
depression, anxiety, fear,
00:26:54.91\00:26:57.62
loneness, low self-esteem
are all what I call mind
00:26:57.65\00:27:02.41
issues, but 2 Timothy
1:7 says God has not given us
00:27:02.98\00:27:08.19
the spirit of fear,
but of power and love,
00:27:08.22\00:27:11.61
and a sound mind.
God didn't gave us those
00:27:11.64\00:27:14.47
negative mind
issues. So who did,
00:27:14.50\00:27:17.19
and why do we keep
them. This is Casio remind
00:27:17.22\00:27:21.43
you action is the key
for life. Its my prayer
00:27:21.46\00:27:23.81
that the Lord give you
strength and encouragement
00:27:23.84\00:27:25.93
to take action
everyday. Thank you for watching
00:27:25.96\00:27:28.48
and I will see you
next time. Bye, bye now.
00:27:28.51\00:27:30.62
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