The following
program presents workouts
00:00:01.98\00:00:02.95
you can use to
improve your physical fitness.
00:00:02.96\00:00:04.90
Please be sure to
consult your physician
00:00:05.20\00:00:07.14
before beginning this
or any exercise routine.
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Hi, my name is Casio Jones
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and you're
watching Action 4 Life.
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Listen on today's
segment, all you gonna need is
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just a set of
dumbbells. You know, what,
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what do you know about
sugar and not just sugar,
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but where to find sugar you know
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lot of people
love to drink juice.
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They give to their
kids, they think they need to
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drink after they do
exercise. But did you know
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how harmful it could
be. Well, check this out,
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you're gonna be
quite surprised to learn
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little bit about sugar
and your favorite juice.
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Christine, let's
talk about juice.
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I mean average person consumes
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a lot of juice a matter of fact.
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We've seen this
Hawaiian punch a lot in Palak.
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Yeah. You know,
you always had that big
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or red punch set
down on dinning table.
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But you know, it's
naturally artificially
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flavored fruit
punch. Is that sound good.
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Yeah, fruit punch sounds good.
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Yeah, the fruit sounds good
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what the other
part is kind of scary.
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What does the label
said, the label says,
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you know this has 21
grams of carbohydrates
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and 20 grams of sugar, okay.
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Yeah. So, it's
saying the majority of stuff
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is coming from the sugar. Yeah.
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But here is an
important thing to look at,
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it says high
fructose corn syrup, which is.
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Now the first
ingredient itself is the water.
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Exactly, so what's that means.
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There is lot of it in there.
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Umm! And that's
not good high fructose
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consume is very, very
destructive to our body.
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So, let's try
what's another alternative
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better choice. Well,
this one, it's another
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fruit juice and
this was 100 percent
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natural fruit juice. Yeah.
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Okay, the break
down is 28 grams of carbs
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and 26 grams
carbs from sugar, okay.
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How is that much
better, well it is because
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it doesn't have
high fructose corn syrup?
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Which is a better
choice and it is coming from
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mostly from fruits in this.
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Now, okay so how can I
get better than juice right.
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What do you think
be better than juice?
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Eating fresh fruits
or Fresh fruit would be
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much better. And drink water.
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And water, very good choice.
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But does that what
everybody drinks. No.
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Unfortunately, we don't
do that in this country.
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But what we do
drink a lot of is soda.
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A lot of soda, I'm gonna wonder
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how much soda has
been consumed everyday,
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but this has 47 grams of carbs
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and 47 grams of sugar.
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O Man. This is
just a sugar bomb. Yeah.
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Complete sugar and
okay so and high fructose
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corn syrup once
again, so not a good choice.
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Ah vitamin water.
Yeah, that's sounds good.
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It sounds great,
don't know. Yeah.
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Vitamin water, vitamin is good,
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water good,
together got to be great.
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Yeah. But it's vitamin water,
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what is a label say again.
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Label says what, 13
grams of carbohydrates
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and 13 grams of sugar.
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That's means; this is
pure sugar once again.
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So, the label itself
can be very deceptive,
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make you think
you get some good,
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but yet you still get some bad.
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Now, this has 2.5 servings,
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with one serving size 8 ounces.
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But so this makes
the person who drink
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this whole bottle,
thinking that he is just
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drinking one serving.
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But the consuming is
about 33 grams of sugar,
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which is almost equivalent
to the soda. Oh! There.
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Yeah, so vitamin water no longer
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that good for
you anymore, you want
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to just drink your
soda you enjoy it right.
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Yeah. But sad, so
you say, okay Casio.
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I don't want sugar
and I'm gonna drink
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something that have
the sugar zero, okay.
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So, if it doesn't have sugar,
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how did it makes so sweet.
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Luminous chemicals.
Exactly, it's chemical,
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so what your
choice. You wanna consume
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chemicals or sugar.
Well, the sugar is more
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natural so.
Exactly. I only go for that.
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Exactly, it's part of
less stress on your system
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from drinking the
chemicals and you know
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they say that
some of the chemicals
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when you drink it actually cause
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your body for to
crave more sugar.
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Okay. So, in process
you're trying not to have
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the sugar in regular products
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and other
products. You can drink this
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and actually
cause your body crave
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more sugar. So, in
those who are diabetic,
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they only have the diet.
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Am gonna have diet
soda, am gonna have
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the diet drink.
Actually doing more
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harm than good,
isn't that scary.
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But, what if I don't like
water, the taste of water.
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Well, you know water can be
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little bland for some people.
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Yeah. But, you
could always spice it up
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put a little lemon,
a little lemon juice.
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You know, oh!
Here a lemon juice.
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Good. You could put a
little bit of lemon juice
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in your and it gets a
nice little flavor to it.
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Right. And there is a
product called Stevia.
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Stevia, you could
find in health food stores
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and especially some
large grocery stores.
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You might find it,
it's a natural sweetener
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and you can use a lot in orient.
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Stevia. Stevia and
you put a little bit in,
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in as a little sweet flavor to
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what have you mix with.
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Without getting the bad effects.
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Exactly it doesn't
raise your blood sugar
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like sugar does. But
you got to be careful,
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don't use a lot. Because if
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you use a lot it
becomes very bitter.
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Right. You get
the straw in there if
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you put lemon. Alright.
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In your water and
little bit Stevia,
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you have cheap man lemonade.
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Sounds great. It is
great for you, it's awesome.
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But you know, you
does not distill the water
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and water exactly
what your body needs.
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All of these products has water,
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but your body
has to work so hard
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just to get what
it want 90 percent of
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your body is made of
water. So give it what it needs.
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That's right, it's that simple,
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provide what your body needs
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and your body do the
rest and water is essential
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part of life. Did you know,
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after you
exercise; the extremely heat
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for more than 90
minutes. It's important to,
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if you want to do
some type of hydrate it,
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you heard some
type of sports drink.
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But most of the time
people not exercising
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in that
environment with outside,
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under extreme
heat, under stress.
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But water is
everything your body needs.
00:06:05.64\00:06:07.93
Okay, with me
today, we will go into
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our workout, with
me today is Sarah Behn,
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Sarah, how you're doing?
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I'm doing well, thank you.
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Listen, you're a
what account executive.
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Yes. And you're a
mom. Yes. Alright,
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for those you at home. You know,
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Sarah is like a average mom so
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many of you at home.
And Sarah how old your son?
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Nineteen
months. Nineteen months,
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for a past Nineteen months
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your life has been
really different happened.
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Yes. Okay, so are
you found yourself
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able to be
active as you used to?
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Not there as much as I used to.
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Not much, and this
is a great opportunity
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to get started again right.
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Yes, definitely.
Alright, alright,
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so you there at
home, don't feel like
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you're alone. There is
a lot of you out there,
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who making a transition
so. Hope this helps out
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okay you ready get started.
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Yes. Okay, first
exercise we're gonna do.
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We're gonna do a
clean and press, go ahead
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Sarah grab your dumbbells.
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Come on stand in
middle, alright and what
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we're gonna do, she's
gonna clean and press.
00:06:56.62\00:06:58.07
So, we're gonna
clean straight up there.
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Actually this is gonna
work on upper shoulders
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and press straight up overhead,
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wonderful, bring it
back down and we're gonna
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reach first curl
and reverse back down
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ham curls, yeh Natha
come in so that people
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see the shot here again.
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Okay, palms facing forward,
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we're gonna start
up here and go right
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to clean again,
jerk it up beautiful
00:07:13.42\00:07:16.08
and press straight
up overhead and bring it
00:07:16.11\00:07:18.33
back down and one more time,
00:07:18.36\00:07:20.35
last one more time
demonstrate, clean press
00:07:20.38\00:07:22.79
and press straight
up and bring it down
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and back to the
biceps. Excellent honor,
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let's have some fun together.
00:07:27.37\00:07:28.54
Alright, let's knock
out twelve together okay.
00:07:28.57\00:07:30.41
Okay. Alright,
let's do this, here we go.
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There is 1, ham
curls reverse back down.
00:07:32.88\00:07:36.75
Okay, there is 2, 3, and 4.
00:07:36.98\00:07:47.12
Now, moms at home,
you wanna know this,
00:07:47.15\00:07:49.57
but for powerful pounds.
00:07:49.60\00:07:51.29
You guys have the same
capability and strength,
00:07:51.32\00:07:54.70
as a man. Your weight and height
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are pretty much powerful pound
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for lower body
strength, now upper body based
00:08:01.56\00:08:02.53
upon the way God created us.
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We've less muscle
mask, so it's sometimes.
00:08:03.52\00:08:05.11
You may say, you
know I feel little week in
00:08:05.14\00:08:06.95
my upper body. So, this
exercises works the body
00:08:06.98\00:08:09.99
and gets those
muscles in your shoulders
00:08:10.02\00:08:12.24
and your back a lot stronger.
00:08:12.27\00:08:14.05
Let's do one more, here
we go, wonderful excellent.
00:08:14.08\00:08:20.66
Okay, let's move the
dumbbells out the way,
00:08:20.69\00:08:22.10
out in the back. Okay,
we gonna do a active rest,
00:08:22.13\00:08:24.73
now remember parts of program.
00:08:24.76\00:08:26.49
We do something we called
active rest and this is to
00:08:26.52\00:08:29.14
get you heart rate up.
So, when we exercise with
00:08:29.17\00:08:31.60
our weights, we consider
the heart at the same time
00:08:31.63\00:08:34.03
and so we make the whole
entire program a complete
00:08:34.06\00:08:36.06
body workout. Okay, we can
do side shuffle, okay. Okay.
00:08:36.09\00:08:39.27
Let's do, let me
stand in front of you, okay.
00:08:39.30\00:08:40.88
Okay. And we just gonna side
shuffle to the side and then
00:08:40.91\00:08:43.44
we're gonna
comeback okay. Here we go.
00:08:43.47\00:08:44.73
Okay. For thirty seconds good,
00:08:44.76\00:08:47.21
now see this amount of
space we're going right now.
00:08:51.94\00:08:54.37
Is the same space especially
you got in your live room
00:08:54.40\00:08:56.09
at home. So, it's
something you could easily do
00:08:56.12\00:08:58.54
and have a great time.
It's not about moving around,
00:08:58.57\00:09:02.47
having fun and taking
advantage of space you got.
00:09:02.50\00:09:06.17
Really, we're
exercising in a small space.
00:09:06.45\00:09:08.76
Because we want to know
you could do it at home.
00:09:08.79\00:09:11.00
Move out the couch,
move at the coffee table
00:09:11.03\00:09:13.79
and have some fun.
Excellent, ready next
00:09:13.82\00:09:16.69
exercise, let's go
on. We're gonna do,
00:09:16.72\00:09:18.43
what we call this
is the tricky one okay.
00:09:18.46\00:09:21.58
We are gonna exercise
it's called, it's a lunge.
00:09:21.61\00:09:24.29
And when we do a lunge,
we're gonna do a one arm row in
00:09:24.32\00:09:26.74
the lunge. We're gonna
stay in the lunge position
00:09:26.77\00:09:28.15
and do one arm row
with the side left, ready.
00:09:28.18\00:09:30.66
Hey, yep. Okay,
go and grab yours.
00:09:30.69\00:09:31.95
You just need one
dumbbell. Okay. Okay,
00:09:31.98\00:09:34.74
comeback in center
we demonstrate. Okay.
00:09:34.77\00:09:36.73
Go and put one foot
for our lunge position,
00:09:36.76\00:09:38.76
okay and go straight down
to lunge slightly bent your
00:09:38.79\00:09:43.23
knees in 90 degrees.
Okay. Right there, there you go.
00:09:43.26\00:09:45.77
Now, keep your back
straight, arm straight down
00:09:45.80\00:09:47.82
to the side. Okay.
We're gonna row pull up
00:09:47.85\00:09:50.34
and back down, arm
to the side, good job.
00:09:51.21\00:09:55.50
One more time,
straight down. Okay.
00:09:55.53\00:09:56.98
Pull up and back
down, arm to the side,
00:09:57.01\00:10:00.52
good, one more
time. Pull up, back row,
00:10:01.30\00:10:03.79
straight down
and out to the side.
00:10:04.34\00:10:06.15
Now, what's happening
right now, her legs are fun
00:10:06.18\00:10:08.17
she is like make it
stop. Excellent good job,
00:10:08.20\00:10:13.48
am gonna do next
one with you, okay.
00:10:13.51\00:10:15.16
It's kind of talents,
because what happened is.
00:10:15.19\00:10:17.16
She's in that
position and her quads are far
00:10:17.19\00:10:19.58
and her hams are
far. This by mean a lunge
00:10:19.61\00:10:21.56
position, first
thing doing the lunge is
00:10:21.59\00:10:23.10
stepping out and back in forth.
00:10:23.13\00:10:24.37
But we stay in that
position, alright let's do
00:10:24.40\00:10:27.12
it together, okay. Let's
do our, let's do our right arm
00:10:27.15\00:10:30.97
together again, okay
again you put a right foot,
00:10:31.00\00:10:33.19
left foot forward.
Okay. Okay and we're gonna
00:10:33.22\00:10:36.46
down if you want
you can keep the chest
00:10:36.49\00:10:37.99
close to ground.
Okay. Okay, here we go
00:10:38.02\00:10:39.89
lets row this to ten. Okay.
00:10:39.92\00:10:41.34
Let's row and back down
out this side, there is 1,
00:10:41.37\00:10:45.91
there is 2, there is
3, oh! Yes feeling 4, 5.
00:10:48.50\00:11:01.29
Now, if you at home, do
your best keep up with us.
00:11:01.32\00:11:04.21
If you have to stop at
five, go ahead and stop at 5.
00:11:04.24\00:11:07.13
But I want you to
keep yourself going and
00:11:07.16\00:11:09.68
do the best you can. How
you feeling, that's okay,
00:11:09.71\00:11:12.24
keep going. You will
need to balance, because this
00:11:12.27\00:11:15.09
follows with over
balance. Oh! Let's go
00:11:15.12\00:11:16.98
two more, excellent one
more, excellent good job,
00:11:17.01\00:11:25.02
alright. Alright. That's like,
00:11:25.05\00:11:28.34
we're truly working
here. Okay, let's get into
00:11:28.37\00:11:30.52
position for next side
alright let's make a little
00:11:30.55\00:11:33.13
modification for
those people at home, okay.
00:11:33.16\00:11:35.03
I want you to do,
instead of doing a deep
00:11:35.06\00:11:37.26
lunge, just do a
just a shallow lunge.
00:11:37.29\00:11:39.08
You can put the
foot forward, okay.
00:11:39.11\00:11:40.54
Okay. Still, keep the
chest closer to the ground.
00:11:40.57\00:11:42.68
Okay. And switch other arm,
00:11:42.71\00:11:43.68
we're gonna do
the other hand now.
00:11:43.69\00:11:44.66
Okay. Okay from
here, we're gonna row down,
00:11:44.67\00:11:46.13
okay. Let's go to
work, there is 1, out to the
00:11:46.16\00:11:49.21
side 2. Now, you notice
and you should be able to make
00:11:49.24\00:11:55.13
more balance, maintain
more balance and more control.
00:11:55.16\00:11:57.66
Is that correct,
you seeing that little
00:11:57.69\00:11:59.05
difference. Yes. Good, and
there is little less stress
00:11:59.08\00:12:01.77
to your legs and one
more beautiful, okay.
00:12:01.80\00:12:14.66
Let's get our dumbbell
out to side and let's do a
00:12:14.69\00:12:16.59
side shuffle again.
Am I come in front of you
00:12:16.62\00:12:18.46
and just have
some fun, you're ready.
00:12:18.49\00:12:20.04
Here we go,
thirty seconds, let's go.
00:12:20.07\00:12:21.89
Now, once again folks
have fun, you can modify this a
00:12:26.14\00:12:30.35
little bit. Get your
arms up if you want to.
00:12:30.38\00:12:32.67
If you feel, hey
Casio this is great.
00:12:32.70\00:12:34.81
I feel you go side to
side, but I want little
00:12:34.84\00:12:37.22
bit more. So, you
get your arms moved as
00:12:37.25\00:12:39.19
you go in side to side.
Get it going side to side,
00:12:39.22\00:12:42.07
well if you want you say
okay Casio that was enough.
00:12:42.10\00:12:44.15
I'm staying right
down, here my arms down,
00:12:44.58\00:12:46.03
that's okay have
fun. Excellent good job,
00:12:46.06\00:12:51.41
next exercise
it's quite different.
00:12:51.44\00:12:54.26
It's gonna incorporate
just sit in, you're gonna sit
00:12:54.74\00:12:58.35
there and not move. I'm
gonna just do some biceps
00:12:58.38\00:13:00.63
curls, you probably seen
forth, if you did wrestling,
00:13:00.66\00:13:02.64
or any type of sport before
its call like the wall set.
00:13:02.67\00:13:06.11
That's right, people the
famous wall sets coming back
00:13:06.14\00:13:08.77
at you on the Action 4
Life. Alright, let's go
00:13:08.80\00:13:11.19
right down Behn,
let's go to the wall.
00:13:11.22\00:13:12.76
Come on and I'm
gonna do it for you,
00:13:13.70\00:13:17.18
let you take a break
here. It's legs rest. Okay.
00:13:17.21\00:13:19.95
Alright, I am gonna,
if you know lay down,
00:13:19.98\00:13:21.85
you guys could check
me out and see me good,
00:13:21.88\00:13:23.50
there we go. I'm go
down to squat position here,
00:13:23.53\00:13:26.82
dumbbell out to side. We
wanna curl them up for ten
00:13:26.85\00:13:29.26
and there is 1 and
there is 2 and there is 3.
00:13:29.29\00:13:35.27
Now once again
you might have done
00:13:35.30\00:13:36.30
these exercise before.
There is 4, I tell you,
00:13:36.33\00:13:39.56
you could feel your
legs quicken already
00:13:39.59\00:13:41.32
and there is seven and I'm
sitting down with 90 degrees
00:13:45.23\00:13:47.50
8, and gauge my core and
my abdominals and one more
00:13:48.28\00:13:51.99
makes 10, excellent
good job. Now, if you can't
00:13:52.02\00:13:55.30
find a door, find a
wall and you have to the same
00:13:55.33\00:13:57.85
results. Your legs
feel this, alright here
00:13:57.88\00:13:59.85
let's go and do our
active rest again. Okay.
00:13:59.88\00:14:02.22
Have you got
ready 30 seconds set go,
00:14:02.25\00:14:04.64
how you feeling
back there? Doing good.
00:14:13.98\00:14:15.25
Alright, this side shuffle
is one of my favorite ones.
00:14:15.28\00:14:18.13
Am I like, I was
playing some ball and get down
00:14:18.16\00:14:22.76
and if you want to.
You get down real deep
00:14:22.79\00:14:24.91
and you could do a
high if you needs to.
00:14:24.94\00:14:27.11
If you're back spot and
you so forth you came at
00:14:27.14\00:14:29.13
that position. But constantly
keep yourself moving side
00:14:29.16\00:14:32.08
to side, lateral
motion working out adductors
00:14:32.11\00:14:35.31
and that was our
main adductors as well.
00:14:35.34\00:14:37.23
Alright, excellent good
job, alright let's move to the
00:14:37.26\00:14:40.67
next exercise. It's
going to be, are you ready for
00:14:40.70\00:14:42.74
this one? I'm ready.
One of the favorites,
00:14:42.77\00:14:44.31
knee out, alright go and
have seat there. Alright.
00:14:44.34\00:14:48.39
And what you can do,
you're gonna base just support
00:14:48.42\00:14:50.40
yourself on your bench
or you could use a chair at
00:14:50.43\00:14:52.58
home and she's gonna
bring her knees into her chest
00:14:52.61\00:14:55.28
and back down,
good. Now, you know
00:14:55.94\00:14:58.34
how she touches the
ground on that, okay.
00:14:58.37\00:15:00.23
By touching the
ground, she took stress off her
00:15:00.96\00:15:02.97
abdominals which
will allow you to rest
00:15:03.00\00:15:04.69
which is to be a
form of modification.
00:15:04.72\00:15:06.37
I want you to push your
chest up straight. Right.
00:15:06.40\00:15:08.66
Now, bend knees again,
but don't touch the stand,
00:15:08.69\00:15:10.68
way down, way backup.
Feel the difference. Oh! Yeah.
00:15:10.71\00:15:13.75
Alright, two more,
one more, alright good job
00:15:13.80\00:15:20.08
relax now. What I want
you to do, we're gonna do
00:15:20.11\00:15:21.80
ten of these and I want
you to do five, try and get
00:15:21.83\00:15:26.37
five without
touching ground. Okay.
00:15:26.40\00:15:28.57
And then we do last
five touching ground.
00:15:28.68\00:15:30.08
Okay. Okay, alright and I'm
gonna do mine straight of the
00:15:30.13\00:15:32.75
ground without touching.
Are you guys ready, let's
00:15:32.78\00:15:35.93
go to work so, here go.
There is 1, there is 2, now
00:15:35.96\00:15:40.31
you could make this
little more challenging, but
00:15:40.34\00:15:42.45
upon your feet forward
and put your toes down.
00:15:42.48\00:15:45.29
Place little more
stress on abdominal muscles
00:15:45.32\00:15:47.85
here and support. They
know in serious do more
00:15:47.88\00:15:50.68
over knee bent with little
less stress on abdominals,
00:15:50.71\00:15:53.55
but I want to make my
work little challenge and
00:15:53.58\00:15:55.69
little harder more straight
out. Alright, alright, so
00:15:55.72\00:15:59.48
what number is that?
Are we there at? Oh! Yeah.
00:15:59.51\00:16:00.92
Alright, alright
good job, alright let's
00:16:01.54\00:16:05.00
go to active rest. Okay.
00:16:05.03\00:16:06.28
Here we go thirty seconds go.
00:16:07.07\00:16:08.60
and remember at
home, if you want to
00:16:12.35\00:16:13.43
make this challenging,
you can put arms up and
00:16:13.46\00:16:16.41
get your heart rate
moving just a little bit more.
00:16:16.44\00:16:17.95
I'm having fun,
Sarah you're having fun?
00:16:22.94\00:16:24.37
Oh! Yeah having fun.
00:16:24.40\00:16:25.37
So, side shuffle is lot
of fun, I'm go down deep on
00:16:25.80\00:16:28.20
this one. You stay up
there do modify for them
00:16:28.23\00:16:30.79
to see at home. I'm go
down deep, almost there
00:16:30.82\00:16:35.81
Sarah, excellent good
job. Alright, let's take
00:16:35.84\00:16:41.01
your heart rate. Go
ahead and put your fingers
00:16:41.04\00:16:42.47
down on your MIO watch
and touch that so where
00:16:42.50\00:16:43.47
you're? I'm at 146,
Were are you. Let's say it.
00:16:43.50\00:16:49.61
No, you have to say
it, excellent good job 130.
00:16:50.15\00:16:55.36
That's good, that's good,
00:16:55.39\00:16:56.36
you are where you
need to be. Alright.
00:16:56.37\00:16:57.67
Awesome, now for those
you at home. If you have
00:16:57.80\00:17:00.94
any questions, hey
Casio that was pretty cool
00:17:00.97\00:17:03.29
what you guys are
doing. You want learn it
00:17:03.32\00:17:05.08
bit more, you have a
question. Go ahead just
00:17:05.11\00:17:07.50
email, our website,
our address, excuse me, our
00:17:07.53\00:17:10.51
email address is
action4life. You can see right
00:17:10.54\00:17:12.52
below me, right now.
00:17:12.55\00:17:13.52
Action4Life, that's
action4life@3abn.org,
00:17:13.53\00:17:18.70
remember you have,
could never have a wrong
00:17:18.73\00:17:21.24
question. So, really
the wrong question is this
00:17:21.27\00:17:23.80
now when you ask so.
Send us a email and let us
00:17:23.83\00:17:26.40
know what you're thinking
or if you have a question
00:17:26.43\00:17:28.76
send it to us again. Sarah, are
00:17:28.79\00:17:30.19
you ready get
going again. I'm ready.
00:17:30.22\00:17:31.55
Alright, go ahead
and get some water. Okay.
00:17:31.59\00:17:33.66
Little sip and we go
right for the top again, okay.
00:17:33.73\00:17:36.79
And we're keep going
through this, makes sure
00:17:36.82\00:17:38.18
just. All the viewers
at home are really get in
00:17:38.21\00:17:42.34
there. They worth of a
workout, okay. Let's go
00:17:42.37\00:17:47.46
it's a clean and
press and let's knock
00:17:47.49\00:17:49.87
out we did ten
last time right? Yes.
00:17:49.90\00:17:51.57
Okay, let's do ten
again, what's palm facing you,
00:17:51.60\00:17:53.50
right to the
front other way. Okay.
00:17:54.00\00:17:54.97
And we're clean up,
here we go, there is 1,
00:17:55.04\00:17:57.68
arm across, reverse
comedown, okay 2, its 3,
00:17:58.89\00:18:05.34
very good Sarah, 4, 5.
This is working upper body
00:18:05.37\00:18:15.05
6, back up
shoulders, 7 and working
00:18:17.30\00:18:24.67
our biceps as
well 8, 9, one more.
00:18:24.70\00:18:32.27
And 10, wonderful,
good and put them down.
00:18:34.53\00:18:38.54
Alright, active rest
one more time, okays Sarah.
00:18:39.53\00:18:42.67
Okay. Okay, let's go
little modified little more for
00:18:42.75\00:18:45.15
people at home. We do
a little slower pace side
00:18:45.18\00:18:47.36
step, we're gonna step
together, step together,
00:18:47.39\00:18:50.60
step together, step
together. Other side
00:18:50.63\00:18:53.64
step together, step
together, step together,
00:18:53.67\00:18:57.45
step together. Other
side, alright Sarah I want you
00:18:57.48\00:19:00.33
to keep doing
this one, okay. Okay.
00:19:00.36\00:19:02.04
For those you at home,
might need little more slow
00:19:02.26\00:19:03.98
pace and I want keep
going. You keep going
00:19:04.01\00:19:08.19
back there.
Okay, Sarah. Alright.
00:19:08.22\00:19:09.39
Now you're
noticing we both doing same
00:19:16.87\00:19:18.84
action, moving laterally
with different intensity.
00:19:18.87\00:19:21.82
Still challenge you,
that's the whole thing find it
00:19:21.85\00:19:24.76
where you fit in and do
you best to keep up. Excellent
00:19:24.79\00:19:29.45
good job, let's
move on to next exercise.
00:19:29.48\00:19:31.30
We're gonna do our lunge,
okay we had a modification
00:19:31.33\00:19:34.53
on those, alright.
Grab your dumbbell. Okay.
00:19:34.56\00:19:37.45
And we're gonna put
our left leg forward, okay
00:19:38.11\00:19:41.45
now I want you to stay in
up position. So, people at
00:19:42.39\00:19:44.37
home could see the modified.
00:19:44.40\00:19:45.37
Okay, I'm go down
to a deep lunge and I'm
00:19:45.38\00:19:47.70
gonna row, you're ready? Okay.
00:19:47.73\00:19:49.14
We got ten; there is
one row, out to the side.
00:19:49.17\00:19:52.36
That's okay; there is 2,
3, 4, 5, and 6. How are you
00:19:53.46\00:20:10.79
feeling there? Feeling good.
00:20:10.82\00:20:12.02
7, 8, 9, 10,
beautiful. Right, to other side.
00:20:12.07\00:20:23.15
High strain modified
one, high modified again for
00:20:23.18\00:20:25.86
them people at home.
00:20:25.89\00:20:26.86
So, they could see
them, I'm going down to deep
00:20:27.03\00:20:28.65
lunge again. Are
you ready? Yep, ready.
00:20:28.89\00:20:30.54
Okay, let's go row, out
to this side, 2, 3, good job,
00:20:30.70\00:20:39.71
4, 5, 6, 7, 8, 9, that's
what people we're working
00:20:41.64\00:21:02.63
here 10, good job.
Isn't that made believe
00:21:02.66\00:21:07.25
Hollywood stuff? This
is real workout, alright
00:21:07.28\00:21:10.62
you're ready Sarah? I'm ready.
00:21:10.65\00:21:11.62
You're doing a high
modification, I'm do
00:21:11.65\00:21:13.33
high and you do the
low again okay. Okay.
00:21:13.36\00:21:15.48
Here we go side shuffle, go.
00:21:15.60\00:21:16.87
So, Sarah,
what's name of your son?
00:21:29.56\00:21:32.13
Braden. Braden. Yes.
00:21:32.16\00:21:34.26
Alright, so, so Braden,
does he let you exercise.
00:21:34.67\00:21:38.44
Oh! He screams
and cries while I do.
00:21:38.47\00:21:40.98
He screams and
cries when you do?
00:21:41.01\00:21:42.47
so, so we're gonna try and
do something what we talked
00:21:42.50\00:21:44.92
about earlier about
getting that treadmill and
00:21:44.95\00:21:48.58
putting him in front
of you. So, he get used to
00:21:48.61\00:21:51.42
exercise right. Yes.
00:21:51.45\00:21:52.42
That's right, moms
gonna live by example, okay we
00:21:52.49\00:21:55.93
want next exercise to
wall sets. We did before, I'm
00:21:55.96\00:21:59.00
going to; I'm going with
dumbbells again, alright.
00:21:59.03\00:22:02.11
We got about one at a
time, so I'm go ahead and
00:22:08.33\00:22:10.14
do this and skip
over active rest, okay.
00:22:10.17\00:22:12.13
We're gonna do ten
here, its 1, 2, this is 3;
00:22:12.16\00:22:18.73
this is 4, 5, 6, 7, 8, 9,
one more and ten. Good job
00:22:20.61\00:22:38.07
You felt those? Yeah.
00:22:38.98\00:22:40.17
Alright, we're
gonna move on to our last
00:22:42.71\00:22:44.66
exercise. We're gonna
go ahead and just skip the
00:22:44.69\00:22:47.78
active rest and we
want you guys at home, to
00:22:47.81\00:22:49.49
continue one with
active rest and we're
00:22:49.52\00:22:51.56
gonna go ahead and
jump into our last exercise.
00:22:51.59\00:22:53.16
Are you ready Sarah? I'm ready.
00:22:53.19\00:22:54.46
Okay, go on your position. Okay.
00:22:54.60\00:22:55.86
We're gonna do knee ups
once again, I want you do
00:22:56.07\00:22:57.48
the first five
without touching the ground.
00:22:57.51\00:22:59.58
Okay. And do the last
five touching the ground okay.
00:22:59.61\00:23:01.77
Okay. Let's knock out
our ten here, ready let's
00:23:01.80\00:23:04.73
go, 1, 2, this 3, 4, 5,
6. How you feeling Sarah?
00:23:04.76\00:23:15.46
Feeling good. One
more, excellent good
00:23:15.49\00:23:22.09
job, alright Sarah I
will move this out to way for
00:23:22.12\00:23:23.90
you. So it will give some
space and let's do active rest.
00:23:23.93\00:23:27.45
For last time, ready
let's go. Sarah you did
00:23:27.48\00:23:35.53
good today. Thank you.
You should make all those
00:23:35.56\00:23:37.83
moms proud, that's
right all your moms at
00:23:37.86\00:23:40.83
home you could do
it, we got a mom here,
00:23:40.86\00:23:44.31
right Sarah. Yes.
How old is he again?
00:23:44.34\00:23:46.73
Nineteen months.
Alright, nineteen months,
00:23:46.76\00:23:49.12
a mom of nineteen
months and see is out
00:23:49.15\00:23:50.70
here having fun and
exercising. You can do,
00:23:50.73\00:23:53.58
hey Sarah good job.
Okay. Now, I want you guys
00:23:53.61\00:23:58.76
let's check out this
Wellness tip because it's
00:23:58.79\00:24:00.50
so important to learn
and the knowledge is the key.
00:24:00.53\00:24:02.84
Add a social dimension
to exercise, team sports or
00:24:10.41\00:24:11.38
group exercise will
change your focus from
00:24:11.39\00:24:12.61
the workout
intensity to the social fun you
00:24:12.64\00:24:15.17
experience with
others and encourage you to
00:24:15.20\00:24:17.67
Continue. Workout
buddies provide motivation on
00:24:17.70\00:24:20.55
days you don't
feel like exercising.
00:24:20.58\00:24:22.76
So, it's also
dynamics of exercises, hey who
00:24:22.79\00:24:29.75
would think that
exercise would be fun.
00:24:29.78\00:24:31.43
But having friends to
do with makes even better.
00:24:31.46\00:24:34.82
So, Sarah are you
ready for our cool down?
00:24:34.85\00:24:37.40
I'm ready. Oh! You
did a great job today.
00:24:37.43\00:24:39.55
Thank you. Let me,
you stay right there,
00:24:39.58\00:24:41.44
let me put a mat
first. Alright, forming a
00:24:41.47\00:24:45.36
position here and you
go ahead and take the first
00:24:45.39\00:24:48.06
and right there
and I'm take this one.
00:24:48.09\00:24:49.70
Okay. You lay down
with there and we're gonna
00:24:49.73\00:24:51.78
do our hamstring stretch, okay.
00:24:51.81\00:24:54.53
Okay. And I want, we're
gonna put, this our left
00:24:54.56\00:24:59.53
leg up in the air. Put
the head down and support
00:24:59.56\00:25:02.03
this up and try
straight leg as much as you
00:25:02.06\00:25:04.00
can, here we go.
And we got a good
00:25:04.03\00:25:05.78
stretch. Now, ideally hold
the stretch, the ideal best
00:25:05.81\00:25:13.28
ways, so hold the
stretch for 30 seconds.
00:25:13.31\00:25:15.04
Okay. Alright, but we're
TV time, we're gonna curl go
00:25:15.07\00:25:20.57
fast in thirty seconds,
excellent doesn't feel good.
00:25:20.60\00:25:29.60
Yes, I can feel in it.
You can find your stretch,
00:25:29.63\00:25:31.33
this is wanna now you allowed
to be in a position where
00:25:31.36\00:25:34.11
you feel little slight
mild discomfort, but just hold
00:25:34.14\00:25:36.28
it, you never want to fight
and let your muscles relax.
00:25:36.31\00:25:39.22
Excellent good job,
hey you want to skew up I
00:25:39.25\00:25:42.80
mean, help you to
feet. Okay. And we're
00:25:42.83\00:25:43.80
gonna do some
upper body stretch,
00:25:43.81\00:25:44.78
because we did lot of
upper body work today.
00:25:44.79\00:25:46.35
I'm get the mats out the
way, okay and let's do our
00:25:46.38\00:25:51.89
shoulder stretch.
Straight across here, just the
00:25:51.92\00:25:53.93
straight across, so this
will get your lyrics side
00:25:53.96\00:26:00.42
about exercise couple more.
00:26:00.45\00:26:01.42
Is it, thank you
I'm really motivated?
00:26:01.43\00:26:03.13
She's motivated, right,
and goes to the other side.
00:26:03.16\00:26:06.50
Okay, let's do
triceps right over head. Okay.
00:26:06.53\00:26:15.82
Okay, I'm now show
you at home. How looks
00:26:15.85\00:26:17.64
from behind, so I'm
here, you apply pressure on
00:26:17.67\00:26:21.20
your elbow to it keep
down and just stretch our
00:26:21.23\00:26:23.07
triceps here. My hand
straight down and sending
00:26:23.10\00:26:25.54
my back. I'm here go
and switch sides. Now,
00:26:25.57\00:26:32.94
really has to do
it with your range of
00:26:32.97\00:26:34.04
motion. Some you might
not be how the range of
00:26:34.07\00:26:36.00
motion. Do your best to
get your in that position.
00:26:36.03\00:26:38.09
So you get yourself a
good stretch there, well this
00:26:38.12\00:26:41.42
stretch really feels
great. Alright, people I want
00:26:41.45\00:26:44.11
you to remember that
stretching after workout
00:26:44.14\00:26:46.40
is the best time to do
that. That's when your muscle
00:26:46.43\00:26:48.60
really get the benefits
from it. Sarah, hey it's
00:26:48.63\00:26:51.25
been great having you.
Yes, thank you for having here.
00:26:51.28\00:26:53.00
And you know,
you're being a wonderful
00:26:53.03\00:26:54.61
example, a great testimony
to all the moms at home,
00:26:54.64\00:26:57.20
so they know that
they could do it too.
00:26:57.23\00:26:59.10
Thank you, I hope so.
Alright, technology is
00:26:59.13\00:27:02.26
such a wonderful
thing, we've so many devices
00:27:02.29\00:27:04.76
to help save our time
to make our life easier,
00:27:04.79\00:27:07.29
but yet still, we live in
a world, but we don't seem
00:27:07.32\00:27:10.24
a have enough time to
worship our Lord daily.
00:27:10.27\00:27:12.13
We need to learn to
make time for the most
00:27:12.16\00:27:14.98
important things in our
life, our Lord, our Family
00:27:15.01\00:27:17.84
and our purpose for
living. This is Casio,
00:27:17.87\00:27:20.92
remind you that, Acton
is the key for life and it's
00:27:20.95\00:27:23.57
my prayer that the
Lord gives you strength and
00:27:23.60\00:27:25.70
encouragement to
take action everyday. God
00:27:25.73\00:27:28.07
bless and thank you for
00:27:28.10\00:27:29.12
watching and I'll see next time.
00:27:29.15\00:27:30.72