The following
program presents workouts
00:00:01.01\00:00:02.40
you can use to
improve your physical fitness.
00:00:02.41\00:00:04.83
Please be sure to
consult your physician
00:00:05.43\00:00:07.27
before beginning this
or any exercise routine.
00:00:07.28\00:00:10.07
Hello, my name is Casio
Jones and you're watching
00:00:31.03\00:00:33.23
Action 4 Life. On
today's exercise we're going to
00:00:33.24\00:00:35.53
dofor the day. We're
gonna cover just the front part
00:00:35.54\00:00:38.20
of your body, that's right.
Exercises that can hit the
00:00:38.21\00:00:41.17
front muscles, kind of
different, unique style
00:00:41.18\00:00:43.51
of train, but
you'll like it. Okay,
00:00:43.52\00:00:45.54
let's talk about bicycle,
you just got a new bike,
00:00:45.55\00:00:49.01
John's got new bike, but
what accessories do you need
00:00:49.02\00:00:51.71
for your bike and what
safety equipments are there
00:00:51.72\00:00:54.18
that you need to
use. Lets check this out,
00:00:54.19\00:00:56.35
what we get in Tampa.
00:00:56.36\00:00:57.35
I'm going to let you
guys on a little secret.
00:01:27.92\00:01:29.75
I grew up in the 70s.
And in the 70s you know,
00:01:29.76\00:01:32.55
we didn't have
certain precautions that
00:01:32.56\00:01:35.36
we have today. And I
have kids, well my kids
00:01:35.37\00:01:39.23
you know, do
activity outside. I want them
00:01:39.24\00:01:41.03
to have proper gear. So
like we're going bike riding,
00:01:41.04\00:01:44.17
and had to now wear
helmet. I grew up, I
00:01:44.18\00:01:46.90
didn't wear a helmet
because I guess it wasn't cool,
00:01:46.91\00:01:48.77
and you know, but now
it's almost like a necessity.
00:01:48.78\00:01:53.31
Now, I'm here at street fit
in Tampa, Florida with Andy.
00:01:53.32\00:02:00.32
He is the owner of the
facility here. And Andy okay,
00:02:00.33\00:02:04.09
I'm trying to find a
helmet. I like this helmet.
00:02:04.10\00:02:06.66
All right. Looks nice.
Absolutely. Pretty Cool.
00:02:06.67\00:02:08.86
All right. But I
have a small head.
00:02:08.87\00:02:11.13
Well, you want to get
a helmet that's probably
00:02:11.14\00:02:14.30
adjustable,
because everybody's heads
00:02:14.31\00:02:16.00
are different. Okay,
so you're telling me,
00:02:16.01\00:02:17.07
reach back here,
notice back here,
00:02:17.08\00:02:18.83
there is an adjustment
to where you can bring
00:02:18.84\00:02:21.80
it on the way just
comfortable on your heads.
00:02:21.81\00:02:23.91
Oh! I didn't
know that, see, okay.
00:02:23.92\00:02:24.94
Now you want to
bring it in enough to wear.
00:02:24.95\00:02:27.74
That feels better. That
helmet is not gonna fall off,
00:02:27.75\00:02:30.41
in case there is an
accident, but also to know
00:02:30.42\00:02:33.15
you're comfortable with
it. Okay, now what about the
00:02:33.16\00:02:34.98
straps, now talk about
this? Yeah, the straps very
00:02:34.99\00:02:37.32
important. Oh! Yes, a
lot of people do think that,
00:02:37.33\00:02:40.96
well I've got the helmet
on, the straps' not necessary.
00:02:40.97\00:02:43.36
What happens when you
fall? You've got inertia
00:02:43.37\00:02:45.83
going, all right? And
this is what's gonna happen,
00:02:45.84\00:02:47.63
is that helmet is
gonna go fly off, sorry guy.
00:02:47.64\00:02:49.97
That's okay. I've another here.
00:02:49.98\00:02:51.23
So, it's very important
that you buckle this helmet up
00:02:51.24\00:02:54.74
and you adjust the
straps properly to where
00:02:54.75\00:02:57.41
it's not too tight on
you, but it's also not gonna
00:02:57.42\00:03:00.64
fly off, if you were
to get in an accident.
00:03:00.65\00:03:02.71
all right, so let's
talk. I got my helmet,
00:03:02.72\00:03:04.68
I have my bike. You
know, when I was a kid,
00:03:04.69\00:03:07.18
a lovely, come on boys
here, they're not toys.
00:03:07.19\00:03:10.22
No, no, no not
toys. Well, for kids they
00:03:10.23\00:03:13.26
could be a toy, but they
are, people need to realize
00:03:13.27\00:03:15.99
that horn and a bell
is really a safety device.
00:03:16.00\00:03:19.06
It's letting people
know that you're coming up
00:03:19.07\00:03:20.80
behind them or
you're trying to warn them
00:03:20.81\00:03:23.23
or something as far
as you're approaching.
00:03:23.24\00:03:25.30
So these are, so they are
not just for kids for fun,
00:03:25.31\00:03:27.97
adults actually have
these devices on their bike
00:03:27.98\00:03:31.61
to let the like runners
or people around them know,
00:03:31.62\00:03:34.68
okay, absolutely,
I'm here. Absolutely,
00:03:34.69\00:03:36.78
you wanna
announce, you wanna announce
00:03:36.79\00:03:39.08
to anybody your
getting ready to over take that
00:03:39.09\00:03:41.22
you're coming on
their left, you can do that
00:03:41.23\00:03:43.52
verbally or you can do
it with a bell or a horn.
00:03:43.53\00:03:45.39
Okay, okay, now,
okay something else,
00:03:45.40\00:03:47.59
what you got, you
got; you got seats,
00:03:47.60\00:03:49.99
seats, different
seats. Very, very important.
00:03:50.00\00:03:52.13
Very important. But
you want to get a seat
00:03:52.14\00:03:55.20
that you're
comfortable with, okay,
00:03:55.21\00:03:56.87
and one that's
gonna fit your physic,
00:03:56.88\00:03:58.97
one that you're
gonna be comfortable on and
00:03:58.98\00:04:03.07
you're not gonna
dread it when you go out for
00:04:03.08\00:04:05.11
a bike ride Now, we
were talking about certain
00:04:05.12\00:04:06.54
seats for male and
females, right, the way you
00:04:06.55\00:04:09.08
sit on your seat
and position yourself.
00:04:09.09\00:04:10.48
Okay, actually cause harm
to you that it's in a groan
00:04:10.49\00:04:14.02
area, the veins
that we have here,
00:04:14.03\00:04:15.85
that amount of pressure
can affect that, correct?
00:04:15.86\00:04:18.62
That is correct, And do
you have this like this,
00:04:19.22\00:04:20.96
something like this
was, it's designed with a,
00:04:20.97\00:04:23.33
it's gotta grills in
here to eliminate or decrease
00:04:25.63\00:04:29.93
as much pressure as possible
in that area down there,
00:04:29.94\00:04:32.47
that you could be potentially
cutting circulation off to.
00:04:34.37\00:04:36.77
Oh! Okay, that is
so cool. So, okay then,
00:04:36.78\00:04:38.54
sometimes we go on a
bike ride, we go for a long
00:04:38.55\00:04:40.58
period of time, hours,
that's a lot of pressure
00:04:40.59\00:04:43.08
and then release that.
Okay lights, you have to have
00:04:43.09\00:04:45.78
lights. So, lights is important,
00:04:45.79\00:04:46.85
so people can see you,
and you could see where
00:04:46.86\00:04:48.98
you're going? Lights are
generally required by law
00:04:48.99\00:04:51.45
after dark. Really?
White light on the front
00:04:51.46\00:04:54.22
and red light,
red light on the back.
00:04:54.23\00:04:56.02
So, you can't just
take them off because
00:04:56.03\00:04:57.66
I want to be cool, that's
right. It's required by law.
00:04:57.67\00:04:59.39
Reflect is required,
light is required in night time,
00:04:59.40\00:05:01.86
absolutely, required by law.
00:05:01.87\00:05:03.47
Okay, okay, now okay. Mirrors,
00:05:03.48\00:05:04.45
okay do I really need a mirror.
00:05:04.46\00:05:05.53
You don't have to
have a mirror, but it's a,
00:05:05.54\00:05:08.14
it can be convenient
to where you don't have to
00:05:08.15\00:05:10.34
reach around and make
that turn around and look,
00:05:10.35\00:05:12.17
you can kind of have a
glimpse in that mirror to know
00:05:12.18\00:05:14.71
if something is
coming up behind you.
00:05:14.72\00:05:16.18
So, it's a good idea to
have a mirror. Absolutely.
00:05:16.19\00:05:17.98
Now I feel much
better. Yeah, we want you to be
00:05:19.28\00:05:21.45
safe Casio. Oh!
I feel safer now.
00:05:21.46\00:05:23.29
I mean I got my helmet
on, I got my, I got my bell.
00:05:23.75\00:05:27.52
Your toy safety
device. Yeah, I like that.
00:05:27.53\00:05:29.39
And I got my mirrors,
I understand about proper
00:05:30.69\00:05:32.69
techniques of safety and I
learned the safety of seats
00:05:32.70\00:05:34.76
and how the appropriate
of seats it's so vital,
00:05:34.77\00:05:37.43
right, and, I, I hope
you guys are paying attention
00:05:38.13\00:05:40.14
and getting all
this. It's important,
00:05:40.15\00:05:42.87
it's not just you know,
do I look good in this Andy?
00:05:42.88\00:05:45.67
I think you look
awesome. You know,
00:05:45.68\00:05:46.84
again 'cause you
just said before,
00:05:46.85\00:05:48.11
look is important
where you are, one of the
00:05:48.12\00:05:49.68
things you think. A
lot of people come in and
00:05:49.69\00:05:51.98
they're looking at
helmets, do I need a helmet,
00:05:51.99\00:05:53.32
you know, and the
reason being is they usually
00:05:53.33\00:05:55.58
have a stigma about it.
You Know, they feel like they,
00:05:55.59\00:05:58.35
they look funny in it,
but how many times have
00:05:58.36\00:06:02.29
you seen a bicycle
rider, riding down the road,
00:06:02.30\00:06:04.59
wearing a helmet, and
all the proper safety gear
00:06:04.60\00:06:06.73
and judge them in
anyway. That's true,
00:06:06.74\00:06:09.00
I always thought about
that, they're being cautious.
00:06:09.01\00:06:11.23
It's just a stigma, this
also same thing, yes, yes, yes.
00:06:11.24\00:06:13.87
You gotta get over
that. You want a helmet that
00:06:13.88\00:06:15.90
you feel comfortable
with, it fits you properly,
00:06:15.91\00:06:18.14
and you'll like the looks of it.
00:06:18.15\00:06:19.74
Now, your saying we
should check for like a label
00:06:19.75\00:06:22.51
or a sticker or something
to know this is a safe helmet?
00:06:22.52\00:06:24.91
Yeah, I ask, with
every new helmet you buy one,
00:06:24.92\00:06:27.95
there should be a
self safety helmet,
00:06:27.96\00:06:30.02
owners manual with their
helmet, I guess, it's like,
00:06:33.32\00:06:35.12
I guess talking about
the CPSC certification
00:06:35.13\00:06:37.59
to the helmet.
And that is one thing,
00:06:37.60\00:06:39.50
you do want to wear
is a certified helmet.
00:06:39.51\00:06:42.43
These are actually
tested, okay, by the CPSC
00:06:43.27\00:06:46.70
to ensure that they're
gonna properly protect you.
00:06:48.00\00:06:50.47
Well, I feel safer
now, protective, now I know,
00:06:50.48\00:06:52.54
I'm equipped. I'm able
to do this, I'm gonna do
00:06:52.55\00:06:56.31
this right, there
we go. That's right,
00:06:57.65\00:06:58.91
so now I can lead by
example. Now, I wanna have
00:06:58.92\00:07:01.88
my protective
gear, and so my son,
00:07:01.89\00:07:03.92
if we go ride as a
family we all be protected.
00:07:03.93\00:07:06.66
And you know, that's my,
that's my about the reset.
00:07:06.67\00:07:09.02
Set the example, set
the example for my kids.
00:07:09.03\00:07:10.83
So, be happy and
exercising and, and we're save.
00:07:10.84\00:07:13.93
That's right.
Andy, thank you so much,
00:07:13.94\00:07:15.53
I appreciate it man,
that's okay. all right,
00:07:15.54\00:07:16.51
we're taking a little
bit longer on our warm
00:07:17.87\00:07:19.77
up stretches here, finishing up,
00:07:19.78\00:07:22.14
hope you had a good
one, all right, one more leg,
00:07:22.91\00:07:24.84
all right, good.
Kevin, Yeah. Got my friend
00:07:25.84\00:07:28.74
Kevin Tom with me
today. And we're gonna do a
00:07:29.28\00:07:31.11
great workout like we
said. We're gonna cover the
00:07:31.12\00:07:33.58
front part of our body,
which is quite different than
00:07:33.59\00:07:35.88
the type of work
that we've done before,
00:07:35.89\00:07:37.35
but it's unique
and fun. all right,
00:07:37.36\00:07:39.62
our first exercising
is jump right into it.
00:07:40.59\00:07:42.49
Our first exercise is
gonna be a ball fly with the
00:07:42.99\00:07:46.93
physio part, but
it's very different,
00:07:47.93\00:07:48.90
you're on just one leg.
Well, I'm sorry, one arm,
00:07:49.26\00:07:51.37
one arm. Sorry,
sorry about that.
00:07:51.38\00:07:52.97
It got me kind
of hard in my leg.
00:07:53.47\00:07:54.57
You got into
dumbbells, got the dumbbells,
00:07:54.58\00:07:57.24
I'm gonna
demonstrate here. Okay,
00:07:57.25\00:07:59.74
we're gonna roll out, thank you,
00:07:59.75\00:08:01.68
and this persistent
here in a bench position,
00:08:04.45\00:08:07.12
once again our body stays
flats, legs are 90 degrees.
00:08:07.13\00:08:09.92
One arm's gonna stay
up and one arm is gonna
00:08:10.49\00:08:11.85
come down, and bring it back in.
00:08:11.86\00:08:14.46
We're gonna do ten
each side, bring it back in.
00:08:15.96\00:08:18.59
How much stabilizing is that?
00:08:21.33\00:08:22.30
Well, it's lot because
I'm feeling my, my glutes,
00:08:22.80\00:08:25.23
my hamstrings are firing.
My lower back is engaging,
00:08:25.77\00:08:28.70
my core is engaging
and I'm feeling right
00:08:29.10\00:08:30.61
in my chest,
because as I drop this arm
00:08:31.07\00:08:33.18
down to the side,
right, it's a driver.
00:08:33.19\00:08:35.31
So, it places stress
against my body, just by itself
00:08:35.74\00:08:38.08
and also now I got
ten pounds with it extra.
00:08:38.61\00:08:40.95
A momentum that's going through.
00:08:41.38\00:08:42.52
Right and so I have work
against that with my core
00:08:42.53\00:08:44.62
and with my chest
muscles. All yours Kevin.
00:08:44.63\00:08:47.36
all right, yeah.
Looking forward to this.
00:08:47.92\00:08:50.76
It's kind of fun, you
enjoy it, just knock out ten,
00:08:51.23\00:08:53.36
more and more, we
have more, more and more,
00:08:53.86\00:08:55.76
right there and just drop
one arm down, there you go.
00:08:56.47\00:08:59.54
Now, you can put a
slight bend in your elbow
00:09:00.54\00:09:01.80
to take some
stress off if you need to,
00:09:02.30\00:09:03.97
but the focus is working
your pectorals right here,
00:09:04.64\00:09:06.78
the chest muscles.
Well, I really feel out
00:09:07.38\00:09:08.98
of balance. That's
the whole idea, three.
00:09:09.34\00:09:10.85
Because when
you're out of balance,
00:09:12.65\00:09:13.62
your body has to work to
maintain that balance you.
00:09:13.95\00:09:16.95
I mean all the way
to my feet, my feet.
00:09:17.39\00:09:18.85
You can feel, you
can feel your whole;
00:09:19.25\00:09:21.46
your whole body is
adjusting and working
00:09:21.92\00:09:23.99
with this exercise.
Wow! But once again the main
00:09:24.43\00:09:26.30
focus is our chest. So,
this counts as a front muscle
00:09:26.31\00:09:29.30
exercise. And the rest
of your muscles are working.
00:09:29.31\00:09:31.67
What number is this?
That better be ten for
00:09:31.68\00:09:33.14
your sake, okay,
let's go to the other side.
00:09:33.50\00:09:35.14
You're gonna get Kevin,
2, 3 and here is the best
00:09:40.84\00:09:45.65
part, as this arm is right
here, it's just stabilizing
00:09:45.66\00:09:48.35
the chest muscle and
it goes all the way down
00:09:49.25\00:09:50.82
to the shoulder, the joint
itself it's getting a stress
00:09:50.83\00:09:53.56
from the weight of
the body being there,
00:09:53.99\00:09:55.29
and that's stretching
those joints in the muscles
00:09:55.66\00:09:57.43
around the joint
to make them stronger.
00:09:57.44\00:09:58.93
There's eight. Yeah,
call eight, that sounds good.
00:10:05.13\00:10:08.00
Okay. There is
nine, I was talking,
00:10:08.01\00:10:11.01
it's kind of hard to talk.
So, I hoping, but you know,
00:10:12.44\00:10:13.41
if you want to do
nothing that's fine with me,
00:10:13.54\00:10:14.71
good job. Okay,
roll back at the top.
00:10:14.72\00:10:15.88
Grab your ball. Our
active rest that we're gonna do,
00:10:20.42\00:10:23.32
it's kind a cool,
it's called mountain climb.
00:10:24.19\00:10:26.39
It's kind of like a
plank with running, okay,
00:10:27.29\00:10:31.53
run up a heel. Okay,
we're gonna do ten, okay.
00:10:31.54\00:10:36.10
We count the
right leg coming in,
00:10:37.23\00:10:38.20
gonna bend your
knees in like this,
00:10:38.21\00:10:40.07
then we're gonna
switch and be at it again,
00:10:40.80\00:10:42.64
at a faster pace, okay, yeah.
00:10:43.27\00:10:44.61
There we go, there is, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10.
00:10:45.17\00:10:56.55
You see that wasn't
so bad, that was fun,
00:10:58.45\00:11:00.06
it was kind of fun.
Okay, hope you guys enjoy that,
00:11:00.46\00:11:03.06
you might have seen
that before at home.
00:11:03.49\00:11:04.79
Okay, our next
exercise, we're gonna work
00:11:05.36\00:11:07.13
on is going to be
our static lunge. And
00:11:07.53\00:11:08.73
It's very cool, it's, when
you're in a lunge position,
00:11:09.26\00:11:11.60
but you're just
going to stay in one place.
00:11:12.13\00:11:13.14
Not going
anywhere. Not going anywhere,
00:11:13.15\00:11:15.17
that's why guess
it's called a static.
00:11:15.18\00:11:16.57
Let me do it this
way to demonstrate.
00:11:16.58\00:11:17.74
One leg's going to be forward,
00:11:18.54\00:11:19.51
normally we do a lunge,
we do our step out and go
00:11:20.01\00:11:22.81
down and comeback.
This one we're just gonna
00:11:22.82\00:11:24.98
stay in one spot and just
go down and back up, okay.
00:11:24.99\00:11:29.32
Just straight down,
and back up, place the
00:11:29.85\00:11:31.82
emphasis on your front
foot on that when it heals,
00:11:31.83\00:11:34.16
when your front foot
heals and drawing back
00:11:34.59\00:11:35.76
up and finally the
quarts. Okay, you ready, yeah.
00:11:36.16\00:11:37.93
Now come on lets do,
lets do them this way,
00:11:38.46\00:11:40.46
face that way with
people from home committee,
00:11:40.90\00:11:42.03
I know, could you step
a little back towards me.
00:11:42.50\00:11:43.60
There you go, right
there. Knock them out, just
00:11:44.03\00:11:45.30
do, let's do ten each leg.
So, we just drop it straight
00:11:45.31\00:11:49.67
down, drop it
straight down. There is 1, 2,
00:11:50.07\00:11:52.98
and you notice how Kevin
is doing these with good form.
00:11:52.99\00:11:54.98
His leg is making 90
degrees, his knees stand pretty
00:11:55.41\00:11:58.41
much over the ankle and if
you have this range like people
00:11:58.42\00:12:01.15
like to explain
don't go beyond your toes,
00:12:01.16\00:12:02.99
but just a good safe
position when he is going ahead,
00:12:03.52\00:12:05.45
going straight down.
His back foot is coming up
00:12:05.46\00:12:07.99
on his toes, and he is
going straight down and pushing
00:12:08.00\00:12:10.49
back up, just
dropping his hips straight down
00:12:10.50\00:12:13.66
to the ground. I actually
feel these little bit on,
00:12:14.33\00:12:16.63
on my backward, yes,
that's a quart exercise.
00:12:16.64\00:12:20.97
Or you think, you
would think since you're,
00:12:21.37\00:12:23.57
I know, but that's
okay, and your working,
00:12:24.01\00:12:26.51
you're working on both
Kevin, you're doing fine.
00:12:26.94\00:12:28.14
I think that's ten,
that's ten. Switch legs,
00:12:28.15\00:12:29.88
you're working
them both brother.
00:12:30.71\00:12:31.68
Come on, there is
one, never want to touch
00:12:32.08\00:12:35.45
the ground, good,
control, come straight up,
00:12:35.46\00:12:38.55
there we go. Yeah,
don't touch the ground.
00:12:39.56\00:12:41.82
It's a habit man. I
know, break the habit.
00:12:47.10\00:12:49.10
Four more and you're
looking good brother,
00:12:54.97\00:12:58.57
very impressive. I'm
gonna give you hand of claps.
00:12:59.34\00:13:02.34
I'm so proud of you.
Are you? Hercules, Hercules,
00:13:03.78\00:13:06.22
come on, I feel like it.
all right, here we go mountain
00:13:06.62\00:13:08.18
climb. And we're
going for ten. There is 1,
00:13:08.19\00:13:12.32
2, 3, 4, 5, 6, 7, 8, 9,
10, good job. That was, easy.
00:13:13.69\00:13:27.24
Champ, champ, champ,
champ. Third exercise we're
00:13:27.67\00:13:30.04
gonna go to, is going
to one arm bicep curls,
00:13:30.47\00:13:33.44
that's right. The
bicep muscle is in the front
00:13:33.84\00:13:36.75
part of your arm. So, it counts,
00:13:36.76\00:13:38.88
just grab a weight here.
I'm going to demonstrate,
00:13:39.62\00:13:43.19
we stand on one
leg, and we just going to
00:13:43.89\00:13:46.89
curl up, feel the bicep
curls, when we are doing
00:13:46.90\00:13:54.00
on one leg. Okay,
lock out, let's do eight
00:13:54.01\00:14:00.44
each leg, all right, all right.
There's three, could really
00:14:00.84\00:14:08.74
feel this in the, in my
ankles. Well, that's the
00:14:08.75\00:14:11.41
balance part, four and
the edge, when you're doing
00:14:11.81\00:14:15.48
any type of exercise
you stand on one leg.
00:14:15.92\00:14:17.19
Hey Trey come here
and show me that so he can
00:14:17.59\00:14:19.42
see the modify on this
one. Go ahead and put your
00:14:19.43\00:14:21.56
toe down Kevin. Now,
if you need to maintain
00:14:21.57\00:14:24.16
your balance, go
ahead and put your toe down
00:14:24.17\00:14:25.79
and that gives some assistance,
00:14:25.80\00:14:27.50
but try to get the
point as best you can to lift
00:14:28.20\00:14:29.87
the toe off the ground,
that's ten for that side.
00:14:30.30\00:14:32.70
Okay, go ahead and
switch legs, all right,
00:14:33.24\00:14:34.77
I know you said, you
said eight right. That's okay,
00:14:37.31\00:14:39.54
you, I was talking,
lift your leg a little higher
00:14:40.11\00:14:41.51
Kevin, good. Now, the
higher you bring the leg up,
00:14:41.98\00:14:44.35
the more obvious it's
gonna change the gravity
00:14:44.36\00:14:46.38
against you. Now,
you respond to it,
00:14:46.39\00:14:48.38
but you just do your
best, find what range you can.
00:14:49.42\00:14:51.42
And your emphasis
is still your bicep,
00:14:51.62\00:14:54.29
if you're doing
curls, but now your
00:14:54.30\00:14:55.76
whole body becomes
a challenge by that.
00:14:55.77\00:14:58.99
You're working your
biceps, all way down to your
00:14:59.00\00:15:01.43
ankles, to your
toes and to your knee.
00:15:01.44\00:15:03.93
Everything, you
feeling that, all right.
00:15:03.94\00:15:05.63
I love that exercise,
just by changing it up;
00:15:05.64\00:15:07.27
just a little
bit, adding some from,
00:15:07.84\00:15:11.51
take away from
something, totally changes
00:15:11.52\00:15:13.51
the exercise which
makes it a lot of fun,
00:15:13.52\00:15:15.24
so you never get
tired of doing something.
00:15:15.25\00:15:17.01
Mountain climb,
yep. Let's go. Here we go
00:15:17.02\00:15:19.68
1, 2, 3, 4, 5, 6,
7, 8, 9, 10, good job.
00:15:19.69\00:15:32.13
Check out right, real quick.
00:15:33.63\00:15:35.10
I got 120, you got,
00:15:38.60\00:15:41.30
hold on, good
job, 125, good job.
00:15:42.14\00:15:48.74
Last exercise we're gonna cover
00:15:48.75\00:15:51.18
it's gonna be an ab exercise.
00:15:51.19\00:15:52.75
It's kind of cool,
this is gonna be an
00:15:52.76\00:15:54.78
overhead crunch.
00:15:54.79\00:15:55.85
Go ahead and grab the mat,
00:15:55.86\00:15:56.83
grab me one mat Kevin.
00:15:56.84\00:15:58.35
This is a two
hand overhead crunch.
00:15:58.36\00:16:00.76
Just put down right here
buddy, right down, thanks.
00:16:02.62\00:16:04.96
And we can go with this one.
00:16:04.97\00:16:06.86
Our feet gonna
be positioned here.
00:16:08.36\00:16:09.80
And I hold one dumbbell
straight here over my head.
00:16:10.83\00:16:13.97
Using both
hands, now if you want,
00:16:23.38\00:16:25.91
you have a partner, hey
Kevin hold onto my feet.
00:16:25.92\00:16:28.05
And we'll show
how we could do this
00:16:28.06\00:16:30.32
go a little higher.
Put pressure down my feet,
00:16:30.33\00:16:32.99
hold me down.
00:16:33.00\00:16:33.97
I'm gonna come
all the way up, okay.
00:16:33.98\00:16:35.56
Yep. Gonna come all the way up,
00:16:35.57\00:16:37.53
if you wanted
to. And you could use
00:16:38.46\00:16:42.53
a couch, put your
feet into your couch
00:16:42.54\00:16:45.20
we'll have little Johnny,
00:16:45.21\00:16:46.67
come and hold your feet down.
00:16:46.68\00:16:47.87
That allows you to go
much higher with this,
00:16:47.88\00:16:50.91
if you had the
strength to do that
00:16:50.92\00:16:53.84
or just stay right
here where you were
00:16:53.85\00:16:56.04
like I was before.
Okay Kevin. all right.
00:16:56.05\00:16:59.08
You go ahead. Lets
knock out 12, you got 12.
00:16:59.09\00:17:03.39
You want me to
hold your feet for you,
00:17:04.52\00:17:05.82
okay, okay. I've
got it, I've got it.
00:17:05.83\00:17:08.02
You go ahead brother,
there you go just one,
00:17:08.03\00:17:10.33
see a champion,
look at him, 2, 3, 4,
00:17:10.34\00:17:17.50
very good
brother, 5, 6, all right,
00:17:17.51\00:17:24.34
I'm off a count sorry.
00:17:24.35\00:17:25.34
There is 9, and
there is two more,
00:17:25.35\00:17:30.05
11, two more, I
guess it's safe to say
00:17:30.06\00:17:35.48
two than one,
right. Good job brother.
00:17:35.49\00:17:38.15
I know listen,
everybody out there
00:17:39.42\00:17:41.82
in TV land are used to
Caster and they forget me.
00:17:41.83\00:17:44.93
So, it's kind of good. Yeah.
00:17:44.94\00:17:46.93
Mountain climb, all
right, I am all right.
00:17:46.94\00:17:48.96
Oh! Here we go,
that's 1, 2, 3, 4, 5, 6,
00:17:48.97\00:17:56.10
7, 8, 9, 10, good job.
00:17:56.11\00:18:03.88
This is the time
where we always talk
00:18:03.89\00:18:08.65
about difference of the cycle,
00:18:08.66\00:18:10.09
we have these questions.
00:18:10.10\00:18:11.92
Some of you out
there have been sending
00:18:11.93\00:18:14.02
us questions.
They say, hey Casio
00:18:14.03\00:18:15.26
I have a question and
you shoot me an email.
00:18:15.27\00:18:18.43
And send it to,
Actionforlife@3abn.org.
00:18:18.44\00:18:24.07
And here is a
question we got in from Steve.
00:18:24.08\00:18:26.47
Steve is
writing us from Alabama.
00:18:26.48\00:18:28.60
Steve asked,
hey Casio, what is a
00:18:28.61\00:18:31.67
good stretch that I
could do for my neck?
00:18:31.68\00:18:33.71
I feel kind of strain at times
00:18:33.72\00:18:35.68
when I'm sitting on my computer
00:18:35.69\00:18:36.95
and here is a very
good simple stress for you.
00:18:36.96\00:18:39.08
You can put your hands
on the side of your head
00:18:39.09\00:18:42.15
and just lean to this side.
00:18:42.16\00:18:44.02
And you feel it
stretching, all the muscles
00:18:45.39\00:18:48.36
right through here.
00:18:48.37\00:18:49.66
You have a range
of motion you could do
00:18:49.67\00:18:51.39
for your neck stretch.
00:18:51.40\00:18:52.66
I'm leaning this
right using my hand
00:18:52.67\00:18:54.60
to gradually put
a little pressure,
00:18:54.61\00:18:56.70
go down to the
side and drop on my
00:18:56.71\00:18:58.73
shoulder like I feel it
stretching all through here.
00:18:58.74\00:19:01.70
Then to the other
side, it has the exact
00:19:01.71\00:19:05.07
same effect in the other way,
00:19:05.08\00:19:06.24
and you could repeat
this in all different range
00:19:06.25\00:19:09.11
or motion of your
head. Leaning back this way,
00:19:09.12\00:19:12.21
open up all
through the neck muscles,
00:19:12.22\00:19:15.38
going down into
your sternocleidomastoid
00:19:15.39\00:19:17.35
or your chest area.
00:19:17.36\00:19:18.39
Forward, loosen all the
muscles are in back here.
00:19:18.40\00:19:21.39
It's a very simple
exercise you do right
00:19:21.40\00:19:23.59
at your desk and use your hand
00:19:23.60\00:19:26.06
to just assist
you just a little bit,
00:19:26.07\00:19:27.50
don't use too much pressure,
00:19:27.51\00:19:28.60
just mild discomfort you're
going to feel the stretch.
00:19:28.61\00:19:31.40
And it's great, it feels great,
00:19:31.41\00:19:33.77
and it's very safe to do.
00:19:33.78\00:19:36.04
So, I hope that helped you out.
00:19:36.05\00:19:37.97
And if you have a question
00:19:37.98\00:19:39.24
or you're seeing
something on a program,
00:19:39.25\00:19:40.88
like I said, go
ahead shoot us a email
00:19:40.89\00:19:42.54
and we glad you know, air
it on or answer it on air.
00:19:42.55\00:19:46.72
Okay, let's get back
to the top of our program,
00:19:46.73\00:19:49.59
get into our routine
and we get like the first
00:19:49.60\00:19:51.72
exercise, just
grab a, a ball Kevin.
00:19:51.73\00:19:53.82
Okay, ball on your back.
00:19:55.96\00:19:57.79
There you go, you got it.
00:20:02.97\00:20:05.20
One arm out to the side.
00:20:05.21\00:20:06.34
How many we? We did ten.
00:20:06.35\00:20:09.81
Ten? Yes, okay, there is two.
00:20:09.82\00:20:13.58
Now, you see I'm
a friend of Kevin.
00:20:13.59\00:20:16.98
And I really care
about him so much.
00:20:16.99\00:20:19.25
So, therefore I
wanna make this workout for
00:20:19.26\00:20:21.48
him a little more
challenging, so I'm gonna
00:20:21.49\00:20:23.25
kick the ball a little bit,
00:20:23.26\00:20:25.52
and while I'm kicking the ball
00:20:25.53\00:20:27.92
it's making his
body work a little harder
00:20:27.93\00:20:31.03
to adjust to, right Kevin? Yeah.
00:20:31.04\00:20:35.50
Early I have to take
on my abdominal cord.
00:20:38.57\00:20:40.60
You had to your curl it more,
00:20:40.61\00:20:41.74
because as I'm
kicking it's affecting it
00:20:41.75\00:20:44.04
and making it more unstable.
00:20:44.05\00:20:45.64
So, your body
has to respond to it.
00:20:45.65\00:20:47.28
Now this is not
something you want Johnny
00:20:47.29\00:20:50.01
to really do, to really
kick the ball just like,
00:20:50.02\00:20:52.38
kick ball, but just little taps
00:20:52.39\00:20:54.68
and you feel the difference.
00:20:54.69\00:20:56.32
How are you feeling buddy?
00:20:56.33\00:20:58.22
Feeling great. Okay,
00:20:58.23\00:21:00.49
just a little
variation, she get to,
00:21:01.52\00:21:03.96
to, last one,
change the exercise,
00:21:03.97\00:21:06.33
good job brother.
00:21:06.34\00:21:08.06
all right, let's
just move forward without
00:21:09.36\00:21:12.37
a active rest,
for our next exercise
00:21:12.38\00:21:14.14
what we did was a static lunge.
00:21:14.15\00:21:15.90
Go ahead, in static
lunge position again.
00:21:15.91\00:21:17.71
Now, if you have
weights and you find that your
00:21:17.72\00:21:20.11
body is still too,
it's a little light,
00:21:20.12\00:21:23.48
just add little
dumbbells and go down,
00:21:23.49\00:21:26.18
there was an excellent
exercise with dumbbells.
00:21:26.19\00:21:28.45
There is 2, 3, 4, 5,
6, 7, two, one more and 8.
00:21:28.46\00:21:43.43
Let's turn on the other side,
00:21:43.44\00:21:44.41
all right just do your leg, up.
00:21:44.42\00:21:46.50
That's 1, 2, 3, you know,
00:21:48.97\00:21:55.34
it's in his
front leg is good form,
00:21:55.35\00:21:57.98
good Kevin, good job.
00:22:00.72\00:22:08.06
Our third exercise we
had was one leg bicep curls.
00:22:08.07\00:22:13.63
I'm gonna demonstrate this one.
00:22:13.64\00:22:15.20
Just hold them
here and curl them up,
00:22:15.21\00:22:17.13
2, 3, 4, 5, 6, 7,
8, I'm stop at eight.
00:22:17.14\00:22:32.01
Switch legs, 1, 2, and
again if you need to modify it,
00:22:32.02\00:22:38.49
bring your toe down to
give some assistance there,
00:22:38.50\00:22:41.89
but challenge
yourself, try with your leg
00:22:41.90\00:22:44.69
off the ground.
00:22:44.70\00:22:45.67
See, how you
do? And do one more,
00:22:45.68\00:22:48.13
good job. Now, our last exercise
00:22:48.14\00:22:50.47
we did was,
remember that, I mean crunch
00:22:50.48\00:22:55.27
with the mat, bring the
mat out, oh mat's right here.
00:22:55.28\00:22:57.24
Okay, go ahead and
lay down on that one.
00:23:01.31\00:23:04.45
all right, now I'm
gonna show what it looks like,
00:23:04.46\00:23:10.89
if you're having a
chair, I mean a sofa,
00:23:10.90\00:23:13.52
put your feet into
sofa and come on the up,
00:23:13.53\00:23:15.89
if you have somebody,
who is holding for you.
00:23:15.90\00:23:18.53
More straight
over your head Kevin,
00:23:18.54\00:23:20.46
there you go.
00:23:20.47\00:23:21.44
Now, the further
you bring the dumbbell,
00:23:21.45\00:23:23.20
further back over your head,
00:23:23.21\00:23:24.67
bring it back further,
00:23:24.68\00:23:26.34
bring your arm
back further like,
00:23:26.35\00:23:27.40
right then I come
up, makes it harder.
00:23:27.41\00:23:29.14
So, once again,
your limbs are drivers.
00:23:29.15\00:23:31.54
You notice the
difference. Yeah man.
00:23:31.55\00:23:34.04
Two more, and you know,
00:23:36.04\00:23:39.41
this is working
your abdomen muscles
00:23:39.42\00:23:41.75
even in your hip flexors.
00:23:41.76\00:23:42.82
And it's a very
cool safe exercise,
00:23:42.83\00:23:45.22
it's taking a sit up,
just a little step higher.
00:23:45.23\00:23:47.72
Thank you. You're welcome.
00:23:47.73\00:23:49.32
Now, here is the
part we always talk about,
00:23:49.33\00:23:54.00
knowledge, the more you know,
00:23:54.01\00:23:56.06
the better you
can make decisions
00:23:56.07\00:23:57.77
and that's the difference, okay.
00:23:57.78\00:24:00.50
Check out this wellness tip.
00:24:00.51\00:24:01.70
Required time for a
satisfactory warm up
00:24:05.84\00:24:08.74
varies from person-to-person and
00:24:08.75\00:24:10.55
typically increases with age.
00:24:10.56\00:24:12.71
Light aerobic
activity for 5 to 15 minutes
00:24:12.72\00:24:16.35
is usually sufficient
or perform an exercise
00:24:16.36\00:24:19.19
for a few raps
at lower intensity.
00:24:19.20\00:24:21.56
That is so true,
as we do our program,
00:24:23.79\00:24:26.36
during our story, we
do it about 5 minutes
00:24:26.37\00:24:29.73
to 6 minutes we have,
that's an adequate amount
00:24:29.74\00:24:31.97
of time for you
do something to get
00:24:31.98\00:24:33.54
yourself warmed up. And at times
00:24:33.55\00:24:35.60
we're in a gym,
we didn't do that,
00:24:35.61\00:24:37.24
actually to get on a
bike or actually went
00:24:37.25\00:24:39.01
and did an exercise.
00:24:39.02\00:24:39.99
And as the wellness tip said,
00:24:40.00\00:24:41.51
you could that
light weight as a form of
00:24:41.52\00:24:46.25
warm up because
you're letting the blood flow
00:24:46.26\00:24:47.92
to the air. And that's the whole
00:24:47.93\00:24:49.12
purpose of a warm up.
00:24:49.13\00:24:50.10
Get blood to your
body flowing through
00:24:50.11\00:24:51.85
to get to
muscles, waking them up,
00:24:51.86\00:24:53.66
to let them know,
hey, we're going to do some
00:24:53.67\00:24:55.46
work today. Kevin
you're ready for a stretch.
00:24:55.47\00:24:57.66
Yep. Okay, let's do
it a little different,
00:24:57.67\00:24:59.56
just leave that there,
leave the mat there Kevin,
00:24:59.57\00:25:01.43
and them come
up, we're gonna do a,
00:25:01.44\00:25:03.03
lets go right to
our triceps stretch.
00:25:03.04\00:25:05.27
When I was like
doing a triceps stretch,
00:25:05.28\00:25:07.67
just over head.
00:25:07.68\00:25:08.87
Okay, and once again this
a triceps right back here.
00:25:13.51\00:25:15.64
And let's go right
into a both arms pull back,
00:25:15.65\00:25:22.72
stretch my arms
right here back here
00:25:22.73\00:25:24.75
and get them stretched,
you good, right there,
00:25:24.76\00:25:29.76
there you go. Excellent,
00:25:29.77\00:25:33.06
let's go tricep
on the other side.
00:25:33.07\00:25:34.70
Okay, come hit now
again and my chest again
00:25:42.54\00:25:43.94
and my shoulders
good, good job thank you.
00:25:43.95\00:25:52.11
all right, you turn
around and do you now.
00:25:53.22\00:25:55.08
There you go,
press your chest up,
00:25:55.09\00:25:58.92
there you go right
there, head back, great.
00:25:58.93\00:26:06.50
Let's do a quadriceps stretch.
00:26:06.51\00:26:08.20
You like these stretches, yeah.
00:26:08.21\00:26:10.00
Okay, so Kevin
what's, how long you've been
00:26:10.01\00:26:16.31
working out? You
remember the first time
00:26:16.32\00:26:18.94
you started working out?
00:26:18.95\00:26:20.88
I don't it's been that long.
00:26:20.89\00:26:22.48
That's kind of
good. I wish everybody
00:26:22.49\00:26:25.11
could be able to have
that experience to say that,
00:26:25.12\00:26:27.15
there, they've
been working out for,
00:26:27.16\00:26:29.72
been active for a long time,
00:26:29.73\00:26:31.12
but unfortunately
that's not our society.
00:26:31.13\00:26:33.19
You look at, only
about 20 something percent
00:26:33.20\00:26:35.49
of our society is
physically active.
00:26:35.50\00:26:37.13
And that's one of the
many reason why we created
00:26:37.14\00:26:38.79
this program, is to
encourage other visuals
00:26:38.80\00:26:41.16
in that 80 percent range.
00:26:41.17\00:26:42.36
We want you to do something,
00:26:42.37\00:26:44.37
we want you to get off
your couch and be active.
00:26:44.38\00:26:47.24
The Lord wants us to
be active, all right.
00:26:47.25\00:26:49.67
Let me quote
this out, all right.
00:26:49.68\00:26:50.77
Do you wonder why
people think exercising is fun?
00:26:50.78\00:26:53.64
Well, join in
and see for yourself.
00:26:53.65\00:26:56.01
The feeling you
get after completing
00:26:56.02\00:26:59.15
about of exercise
and overcome temptation
00:26:59.16\00:27:02.05
to quit, gives
you a sense of victory
00:27:02.06\00:27:04.55
and you know what,
who doesn't like to win.
00:27:04.56\00:27:06.99
I know, I do.
Thank for you the God,
00:27:07.00\00:27:09.53
who gives us the
victory in Jesus Christ.
00:27:09.54\00:27:11.96
This is Casio
reminding you that action
00:27:11.97\00:27:14.73
is the key for life.
00:27:14.74\00:27:16.06
And it's my prayer that the Lord
00:27:16.27\00:27:18.70
gives you
strength and encouragement
00:27:18.71\00:27:20.47
to take action everyday.
00:27:20.48\00:27:21.90
God bless and
thank you for watching.
00:27:21.91\00:27:24.67
And I see you next
time, and you just flex
00:27:24.68\00:27:26.98
those faith muscles. Bye, bye.
00:27:26.99\00:27:28.98
You can order your
very own copy of this
00:28:00.14\00:28:02.74
episode of Action 4 life on DVD.
00:28:02.75\00:28:05.08
For suggested donation of $10
00:28:05.09\00:28:07.58
postpaid in the United States.
00:28:07.59\00:28:09.45
To order your very
own copy please call
00:28:09.46\00:28:11.92
618-627-4251 during
regular business hours
00:28:11.93\00:28:17.03
or visit our
website at 3abn.org,
00:28:17.04\00:28:20.40
that's 618-627-4651
00:28:20.41\00:28:23.97
or visit our
website at 3abn.org.
00:28:23.98\00:28:27.50
Order your copy today.
00:28:27.51\00:28:29.04