The following
program presents workouts
00:00:01.98\00:00:02.95
you can use to
improve your physical fitness.
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Please be sure to
consult your physician
00:00:05.42\00:00:07.52
before beginning this
or any exercise routine.
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Hi, my name is Casio Jones and
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you're watching Action 4 Life.
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On today's episode
we're gonna have a workout
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that's gonna focus
on your lower body,
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plus we have a wonderful
story that we did in back
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in my home in Tampa,
Florida. A friend of mine,
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her name is Lisa
Tobias and we're gonna learn
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about Pilates and
not just this Pilates but
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floor exercises
Pilates. So at this time I want
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you to go to
your method of warm up
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as we can check out the story.
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What is Pilates? Well
somebody might have seen
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videos or you
might have seen machines
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but don't know
exactly what to do?
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Or what is
considered a Pilate exercise?
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With me today is
Lisa Tobias and she is the
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owner of Pilate Bodies
here in Tampa, Florida.
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And Lisa is gonna
take us to some series of
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exercises that
you could do at home.
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That's right you could
do these exercise at home
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and condition your body.
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Lisa, thank you
for being here today.
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Sure, no problem.
Okay let's get started.
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Okay. We're
gonna start with 100.
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That's 100, okay.
We're gonna lay down
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on your back,
you're gonna imprints,
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so bring the navel to the spine
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and bring your legs
in the air, you can start
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with the bench;
you're gonna inhale in all
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the chin exhale
flex up, extend the legs
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if you want to,
you're gonna pump arms
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and inhale for
five in 2, 3, 4, 5
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and exhale 2, 3, 4, 5.
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Scooping that
belly in 2, 3, 4, 5
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and exhale 2, 3, 4, 5, one more,
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inhale pause and
hold and then exhale bend
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your knees and then relax, good.
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Now grab your fitness circle.
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Okay, well I count
those Lisa. Good you should.
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Okay. We're moving
right into the roll up,
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okay. Your feet flex
back you're gonna inhale,
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float the arms up, nod
the chin, exhale roll up
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and enjoy that
stretch here. Oh yes.
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Now we're gonna
roll down just to a point
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where you can
hold it, now exhale
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for five, 5, 4, 3, 2, 1
finish that roll down nice
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and smooth. Now Lisa,
I am not using my chest
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muscles when I am
squeezing correct?
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You should not if
you keep your elbows bent
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and soft and as you
exhale really scoop up
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the abdominal. You
should not feel them
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in the chest or the
neck. Just feel in my laps,
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in my abdominal.
Correct yes and roll it down
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one more time. Oh
yes. Inhale, exhale nice
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and smooth and slow
it. You've gotten smoothen
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my ways, so let
me get down there.
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Roll it back nice and slow and
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and slowly relax.
Good, place that fitness
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circle down, let's
roll up and let's go
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into the saw, this
is a really nice stretch
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for the legs and for the spine.
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I'll stretch back
a little bit for you,
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So you're gonna sit
up tall inhale rotate,
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now turn that back
some down and think of
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sawing off your
big toe and look down
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at your knee. Oh
you're getting a lot better
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than I am.
Inhale, roll up, exhale,
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I've been doing
this for a while.
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Inhale back come
down. And just head down,
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yep, and down. And
keep both cheeks firmly
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planted on that mat,
one more time inhale,
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sit up tall exhale
draw that belly in as you
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stretch forward.
Inhale tall exhale center,
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one more time, back come down,
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relax those
shoulders. Oh it's all my.
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Keep that right
cheek down on the mat.
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Okay I am going
down going down. Awesome,
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good work and relax, nice.
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Lisa, those were difficult.
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They are. When we talk
about before how Pilates
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were full body
exercise training modality,
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this is where
you really feel even
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when we did the
stretching; I could feel it
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as I was keeping my
glutes down my hamstrings,
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right, my even my
obliques was fine,
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even my shoulders
go into rotation, wow,
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I'm impressed; I'm
impressed, do you have
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anything else you want
to show us, anything that
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you think off. O
there's lots we can do.
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Well give me one more
thing, where's the one
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where you have when
you have to do the scissors
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with your legs.
Okay, lets do that,
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so you roll down.
Okay. Okay you're gonna move
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your legs back into the air.
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Okay. Okay you're
gonna inhale, nod the chin
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and flex up and
lets actually grab behind
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the right leg and
you're gonna pause that
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left one down
twice as you exhale 1, 2
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and then scissor the legs.
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Is this the one
you were talking about?
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Yes. It's great
because you're getting a nice
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stretch through the hamstrings,
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you're also opening up
through the front of the
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hip of that leg
that's reaching towards the
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floor and of
course we're working
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those abdominals.
Yes, feeling them engaging.
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Good. Now this actually stretch
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my hip flexors
isn't it? Yes, exactly.
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And that's the
muscles upfront attaches till
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you quad into your
hip. And one more, good,
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reach both legs to
the ceiling, reach those
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arms up and then bend
it and release it down,
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nice work. I'm
staying right here Lisa.
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Wow, listen it
doesn't matter what type
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of exercise you're
used to Pilates can be a new
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and challenging for
you. Take my advice,
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you feel it and I've
been exercising for a long
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time it would be
on harder too Lisa,
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this is my first
time, that's awesome.
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And I feel pack, I feel
like I've been missing out,
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thank you so much.
You're welcome thanks.
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Your'e doing a
good job, Hey, guys find
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a Pilates
instructor, get a Pilates video,
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try it out and
these exercise we did,
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you could do them at home.
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All right now as you
saw those videos Lisa
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is an expert and I
was trying to do my best
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to hang with her.
So, everybody here on the
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set was laughing
at me saying my toes
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were not straight,
so whatever she's a
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professional,
she's supposed to look
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that good, but you
know Pilates is a lot of fun
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and as we're talking
about earlier about being
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on the floor, well
we're gonna continue that with
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our program today
but little more condition
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of muscles little
more for lower area.
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And with me today
is a new friend of mine
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named Nadi, Nadia
well I'll call Nadia,
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Nadia is easier, but
give me a better give me
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how you will pronounce
that. Nadezda. Nadezda,
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I love that, it's so
cool, if I had a girl
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I would name her
Nadezda, but I don't have
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any girls and I am
not gonna having any soon,
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but anyhow enough of
that, so okay let's get
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back to enough of
me talking, you know me
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just talk and talk
away. Our first exercise
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we're gonna work
on is gonna work like
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your lower body, we
can call it one leg so
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go ahead and lay down
on the ground on your back.
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Put your head down
and your feet down there
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and you go ahead and lay down.
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And you're gonna
have one leg bent
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right there, this leg
straight up in the air
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and what we're
gonna do is this foot here
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is gonna support
like I saying straight up
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and you're going to
lift your lower body off
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the ground and back down.
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There you go perfect,
now we're gonna count,
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we're gonna do ten.
Okay, Alright let's go back up,
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let's count them
down here we go it's 1, 2,
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and she is
placing the emphasis here
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on her heel, a
little more emphasis on the
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heel still keeping
her toes down and lifting
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her lower body up. This
is working the hamstrings
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on this side here,
are you feeling there?
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What number is
that 9 let's call it 10,
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switch legs go
ahead switch your leg up
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and lift that one up go
ahead, there's 1, 2 now,
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when you're at home you
find yourself, if you have
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your heel too close to
your glutes it doesn't feel
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comfortable, you have
to have the right angle and
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you feel, you
could feel it different,
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when you're in a right spot.
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Is that ten?
Ten. Awesome okay, now
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we're gonna stay here
for a second, rest a few
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longer and actually
you think about we switched
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legs, so you got some
time for that leg to rest.
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Now these
exercise that we're doing,
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these are like my favorite
exercise that really work
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the lower portion of
the body and you don't need
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any exercise
equipment. You got the perfect
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equipment that God
perfectly gave you,
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so we're using
this own body exercises,
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own body weight, so
let's go back to our first set
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again put that
leg back up again,
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let's knock out ten again.
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Lift 2, like I said
before you notice how her foots
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in the right position,
go ahead Nadia and bring
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your foot forward
a little bit more.
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Now lift, this doesn't
Feel comfortable, does it?
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Yeah. Okay and
bring your foot back in
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position right there, now lift.
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She has a better
angle, better, more control of
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her muscles of her
hamstring is far and you
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definitely feel
different, give me two more
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and switch legs.
Let's go back down again,
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switch right leg
back up and lift,
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and there's ten
here. Now what we do
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with this series,
we're gonna do three sets of
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the exercises for
each body part and we're
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gonna keep going
straight through and without
00:09:22.82\00:09:25.48
taking a whole lot of
break because we wanna
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keep the muscle
under stress, so we get the
00:09:27.10\00:09:30.12
benefits out of
it. And she's really
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gonna feel this
stress when we get done,
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alright was that
the both sides twice,
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just give you a
few seconds to rest,
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then we're gonna
start backup again.
00:09:38.23\00:09:39.27
Okay, are you
feeling them in your legs?
00:09:39.28\00:09:41.11
Little. A little, that's okay,
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this is our first
exercise, it'll start
00:09:43.86\00:09:45.37
catching up to you,
it'll start catching up to you.
00:09:45.38\00:09:47.24
Alright, let's go back
to the first leg again.
00:09:47.51\00:09:49.07
Here we go, knock
it up for a third set,
00:09:49.69\00:09:51.51
let's go 1, 2, now
we're only ten reps
00:09:51.58\00:09:55.61
you can as you get
stronger this is easy
00:09:56.06\00:09:58.36
for you, you can just
start off, start up with
00:09:58.37\00:10:00.55
10, then you work up
to 12 to 15 or up to 20
00:10:00.56\00:10:03.30
reps and trust me
when you get to 20
00:10:03.31\00:10:05.66
reps you're really gonna feel it
00:10:05.67\00:10:06.92
by your second or third set.
00:10:06.93\00:10:08.54
Is that ten? Ten.
Let's switch legs.
00:10:11.99\00:10:13.65
Okay, those of you
at home, stick with us
00:10:14.45\00:10:16.36
for this
program, you're gonna love
00:10:16.37\00:10:18.34
these exercises.
You're gonna be very,
00:10:18.35\00:10:20.34
very focused on the
lower body like I said before,
00:10:20.63\00:10:23.17
it seems kind of
odd it will not balanced
00:10:23.55\00:10:25.56
around or move around like we
00:10:25.57\00:10:26.73
normally do but
you're gonna have an
00:10:26.74\00:10:28.79
effective
workout when we get done.
00:10:28.80\00:10:30.37
Okay, was that ten Nadia? Ten.
00:10:30.56\00:10:32.23
All right,
excellent put it down.
00:10:32.46\00:10:33.64
Now, our next
exercise is really great
00:10:33.65\00:10:35.74
for individual
who have like knee
00:10:35.75\00:10:37.17
injuries and he
says okay I try to do leg
00:10:37.18\00:10:39.34
extension or certain
things, it hurts my knee.
00:10:39.35\00:10:41.89
Well this is a
great exercise that works
00:10:42.14\00:10:44.15
your quadriceps
without even bending
00:10:44.16\00:10:46.24
your knee
whatsoever. Okay take your leg
00:10:46.25\00:10:48.35
straight here, want
to keep this leg slightly
00:10:48.36\00:10:50.68
bent here to give
support to help lock in
00:10:50.69\00:10:52.53
the hip position,
come on here Brian.
00:10:52.54\00:10:54.56
She's gonna flex
her toe which is gonna
00:10:55.45\00:10:57.31
automatically
contract the quadricep muscles
00:10:57.32\00:10:59.36
and she's gonna
lift her leg up and down.
00:10:59.56\00:11:02.16
That's it, 2, 3, 4 and
I know she's not really
00:11:02.75\00:11:09.59
touching the ground,
5, you wanna keep the
00:11:09.60\00:11:11.74
stress on the quad
before she touch the
00:11:11.75\00:11:13.30
ground she is
lifting them right back up
00:11:13.31\00:11:14.73
and she is coming
right about to her
00:11:15.20\00:11:17.10
knee height right
there, because you
00:11:17.11\00:11:18.82
never wanna
place, reduce the stress,
00:11:18.83\00:11:21.49
always gonna
keep the muscle under
00:11:21.50\00:11:22.88
stress, so keep in
a range in a pyramid
00:11:22.89\00:11:25.28
that you could feel
it in your quadriceps.
00:11:25.29\00:11:26.72
Just go one more
and ten, beautiful down.
00:11:27.21\00:11:29.96
Okay and go
ahead and switch legs,
00:11:30.77\00:11:32.13
up again let's go
there's 1, 2 and you
00:11:32.47\00:11:37.11
could really feel
this, can't you? Right.
00:11:37.12\00:11:38.72
3, 4, 5, you know
she'll start to come
00:11:38.73\00:11:43.34
over down good 6,
7, flex that toe, 8,
00:11:43.35\00:11:49.73
more, 9 and 10,
beautiful, come back
00:11:50.20\00:11:54.83
down bend that leg,
lets go right back to
00:11:54.84\00:11:56.67
the other leg since
it had a plenty of time
00:11:56.68\00:11:58.71
to rest , she said
not long enough, trust me.
00:11:58.72\00:12:02.81
Okay now this time
we're gonna do different.
00:12:03.47\00:12:05.47
We're gonna rotate
our toes in and this is
00:12:05.66\00:12:08.62
gonna work to outer
part of our leg out of
00:12:08.63\00:12:11.02
sweep as we will
call it the tear job outer
00:12:11.69\00:12:13.78
part of that
quadricep muscle by just
00:12:13.79\00:12:15.74
rotating that toe
in. Now lift that leg
00:12:15.75\00:12:17.84
straight up again
it's one, high as you can,
00:12:17.85\00:12:20.99
two, keep that toe
rotated in, three, four,
00:12:21.38\00:12:26.20
very good, five,
you have to think,
00:12:26.44\00:12:28.62
seven, eight, beautiful,
nine, one more and ten.
00:12:31.83\00:12:38.82
Good, bend this
leg up, rotate this,
00:12:39.16\00:12:41.02
put this leg
out, rotate the toe in
00:12:41.03\00:12:42.54
towards me and lift it
up. Here we go, it's one
00:12:42.55\00:12:45.01
and she is feeling
it right here, two,
00:12:45.25\00:12:47.79
yes, three, very
good, four, now you're
00:12:47.80\00:12:53.51
saying it might feel
odd just rotating the
00:12:53.52\00:12:55.55
toe in but what you're
doing is just really is
00:12:55.56\00:12:57.69
rotating that foot.
It's you're naturally
00:12:57.70\00:13:00.34
you're able to make
that rotation but by
00:13:00.35\00:13:02.43
keeping the
position your legs emphasize,
00:13:02.44\00:13:04.77
right on the outer
part and this is ten.
00:13:05.05\00:13:07.53
Beautiful, feet
back down, alright.
00:13:07.95\00:13:09.88
I am going to
give Nadia just a few
00:13:10.23\00:13:11.43
seconds, let her
muscles cool down a
00:13:11.44\00:13:14.05
little bit for her.
But to speak with her
00:13:14.06\00:13:15.80
at this exercise
it really focus on the
00:13:15.81\00:13:18.54
quads and we hit our
feet straight which is
00:13:18.55\00:13:22.69
the majority, major
part we rotate our foot
00:13:22.70\00:13:25.06
in, hit the outer
sweep, now this time
00:13:25.07\00:13:27.14
we're gonna do with
our toes pointed out,
00:13:27.15\00:13:29.45
just gonna hit more
of the inner lateral,
00:13:29.68\00:13:31.39
inner, inner
side of the quadricep,
00:13:31.40\00:13:33.92
okay leg straight
in the medial side,
00:13:34.20\00:13:36.40
rotate the toes out
and lift straight up that's
00:13:36.77\00:13:39.48
one, now but once
again having her foot
00:13:39.49\00:13:41.93
down and leg bent
gives her position to
00:13:42.57\00:13:45.90
push the foot into
the ground and gives her
00:13:46.73\00:13:48.79
ability to help
lift that leg up.
00:13:49.04\00:13:50.60
She's not saying
much because she's in kind
00:13:54.31\00:13:55.78
of slight discomfort
'cause she could feel
00:13:55.79\00:13:58.38
these, her muscles are
starting to burn a little
00:13:58.39\00:14:01.08
bit, probably some
lactic acid building up
00:14:01.09\00:14:02.99
right about now and this is ten?
00:14:03.00\00:14:05.06
Right. Excellent.
Ten. Beautiful, go ahead,
00:14:06.27\00:14:09.07
switch legs, rotate
over, toes point rotate
00:14:09.83\00:14:12.22
out and lift, that's
one, there's two, three,
00:14:12.23\00:14:18.00
four, you're doing a great job.
00:14:19.41\00:14:20.52
5, 6, 7, 8, 9, 10. Now
if you're an individual
00:14:21.39\00:14:33.24
who has a hard time
with range of motion
00:14:33.25\00:14:36.47
and if it bothers
you, you could do a slower
00:14:36.48\00:14:39.39
range of motion,
don't have to go so high,
00:14:39.40\00:14:41.42
just stay right
between here and here
00:14:41.80\00:14:44.01
or stay in a range
that your quads are strong
00:14:44.37\00:14:47.13
enough to handle that, okay.
00:14:47.14\00:14:48.42
You don't have to
force this up to go
00:14:48.76\00:14:50.06
extremely high, the
focus here is control,
00:14:50.07\00:14:52.71
complete control.
Okay, now our next
00:14:53.23\00:14:55.46
exercise we're gonna move on
00:14:55.47\00:14:56.50
still working on lower body.
00:14:56.51\00:14:57.52
We're gonna rotate to
the side; just rotate to
00:14:57.77\00:14:59.85
the side here.
Okay, legs straight she's
00:14:59.86\00:15:03.39
gonna put her elbows down right
00:15:03.40\00:15:04.73
underneath her shoulder support,
00:15:04.74\00:15:06.00
hands here to
support herself and she's
00:15:06.01\00:15:08.03
gonna lift that leg
straight up to side,
00:15:08.04\00:15:09.51
lift it straight up. 1,
2, 3, 4, 5, 6, control, 7,
00:15:09.52\00:15:19.64
8, 9, and 10.
Now you've probably
00:15:20.35\00:15:24.81
seen that
exercise done before me,
00:15:24.82\00:15:26.24
some old exercise
videos where you've
00:15:26.25\00:15:28.77
been it works to
outside of your glutes
00:15:28.78\00:15:31.65
and your outer
part of your legs.
00:15:31.66\00:15:32.97
Now, I'm gonna
show the movement that
00:15:33.37\00:15:34.71
you could add to that, that's
00:15:34.72\00:15:35.78
gonna take it up a
notch. Now Nadia take the
00:15:35.79\00:15:39.54
whole leg and sweep
it towards there you
00:15:39.55\00:15:43.03
go away from you.
Now this is a very
00:15:43.04\00:15:45.20
small movement,
notice her feet are
00:15:45.21\00:15:47.51
pointing towards
you. Okay, her feet are
00:15:47.52\00:15:49.62
pointing towards you,
now I want you to lift
00:15:49.63\00:15:51.25
that leg straight up.
It's one, all right this
00:15:51.26\00:15:53.38
is hard. Oh wow.
And there's two, that's
00:15:53.39\00:15:55.08
right she made some
noise, there's three,
00:15:55.09\00:15:56.81
there's four and
just wanna bring it
00:15:58.04\00:15:59.46
straight up towards
me five, not towards her.
00:15:59.47\00:16:01.42
Six, good, seven,
eight, straight up
00:16:01.78\00:16:05.66
towards me, nine and
ten. Oh yes and that really
00:16:05.67\00:16:10.41
works real deep down
to side and all the way
00:16:10.42\00:16:13.19
round to the back
side of her glutes.
00:16:13.20\00:16:15.01
Now I want you to
sit up and spin around,
00:16:15.02\00:16:17.01
we're gonna do the other side.
00:16:17.02\00:16:17.99
What we did we combine those two
00:16:19.03\00:16:20.47
exercise to make
one exercise, okay.
00:16:20.86\00:16:23.32
Leg straight, lift
the leg straight up again,
00:16:23.68\00:16:25.13
support yourself
and lift, under control
00:16:25.14\00:16:27.73
there's one, two,
now because this exercise
00:16:27.74\00:16:31.59
has been so common
and a lot of people
00:16:31.60\00:16:33.04
have done this
exercise before there's
00:16:33.05\00:16:34.87
something you could
do. If you have a partner
00:16:34.88\00:16:36.70
standing around
they can add a little
00:16:36.71\00:16:38.15
resistance for you,
what number is that?
00:16:38.16\00:16:40.45
Eight. Nine and
we're gonna demonstrate,
00:16:41.40\00:16:43.91
it's ten now I
want you to show me two
00:16:44.11\00:16:45.73
more, with I'm putting
a little man resistance.
00:16:45.74\00:16:48.04
Lift the leg
straight up, there's one
00:16:48.05\00:16:50.03
and one more two
or you could hold a
00:16:51.38\00:16:54.53
dumbbell in your
hand or use your hand
00:16:54.54\00:16:57.46
with little weight
here there now lift that up.
00:16:57.47\00:17:00.39
You're adding a
little more resistance to
00:17:01.14\00:17:03.01
make it, the work
load a little harder.
00:17:03.02\00:17:05.02
Okay now we did our
ten here back hand to
00:17:05.18\00:17:07.84
support, spin
that leg out to the
00:17:07.85\00:17:09.43
side and lift
again. Here we go for ten,
00:17:09.44\00:17:11.90
that's one, two that's
it, straight and three,
00:17:12.43\00:17:16.73
bring in towards me
four, five, this feels
00:17:16.74\00:17:21.36
awkward six and it
looks awkward seven,
00:17:21.37\00:17:24.30
but when you try
this and you do this at
00:17:24.52\00:17:26.07
home you'll feel
it looks awkward,
00:17:26.08\00:17:28.25
in case I don't like
this but you will feel it.
00:17:28.26\00:17:30.59
Good job.
Awesome, now spin around,
00:17:31.38\00:17:34.25
lets get the other side again.
00:17:34.26\00:17:35.26
All right, ten and
ten and ten we're keeping
00:17:36.83\00:17:38.62
itself, but this
word, this is ten reps but
00:17:38.63\00:17:41.47
you're gonna feel
them. Two, three, nice and
00:17:41.48\00:17:45.15
control four, now do
me a favor don't make
00:17:45.16\00:17:47.48
it turn I am put my hand here.
00:17:47.49\00:17:48.47
Don't hit my hand, there you go,
00:17:48.48\00:17:49.70
now by me
putting your hand here is
00:17:51.22\00:17:52.67
helping to realize
that she does not want to
00:17:52.68\00:17:54.44
go over down
and smash my fingers
00:17:54.45\00:17:55.90
because if she
smashed my fingers,
00:17:56.14\00:17:57.22
I'll be screaming,
I'll be kind of in pain.
00:17:57.23\00:17:59.55
So but also forces
her to stop continue
00:17:59.96\00:18:02.89
keeping the
stress on the muscle,
00:18:02.90\00:18:04.99
okay swing that leg
out towards the camera.
00:18:06.29\00:18:07.83
No you stay let
that leg swing out;
00:18:08.07\00:18:09.40
yeah you're trying to
get about these sounds.
00:18:09.72\00:18:11.38
Raise it up and
bring it towards me as one.
00:18:12.03\00:18:14.06
Now I am assisting
her, putting my hand
00:18:14.21\00:18:15.88
here to support her, to help
00:18:15.89\00:18:17.76
keep from swing back.
00:18:17.77\00:18:19.02
Don't swing your upper body,
00:18:22.60\00:18:23.57
lift as high as you
can. There you go and you
00:18:23.58\00:18:26.07
go, good job, beautiful.
Sit up and spin around
00:18:26.08\00:18:30.26
the other side,
now you know she was
00:18:30.27\00:18:32.33
trying to swing in a lot
trying to put the leg up.
00:18:32.34\00:18:34.75
I know it's challenging
after a while it starts
00:18:35.04\00:18:38.07
catching up to
you, here we go two,
00:18:38.08\00:18:41.05
three, four, and
once again you work in
00:18:42.63\00:18:47.14
your range of
motion that you could.
00:18:47.15\00:18:49.13
That you can, if
you for some reason your
00:18:49.43\00:18:51.05
legs are too heavy for
you to lift, do a small
00:18:51.06\00:18:54.12
movement, stay in
your range but as you
00:18:54.13\00:18:55.93
get stronger and you
keep working at it you
00:18:55.94\00:18:58.05
get better at it.
And your muscles will
00:18:58.06\00:19:00.01
remember and you
can get stronger and
00:19:00.02\00:19:01.43
you know it,
you're lifting higher,
00:19:01.44\00:19:02.76
swing that leg out to
the side let's go knock
00:19:03.27\00:19:04.80
just this one out,
good. Two, nice and slow,
00:19:04.81\00:19:10.38
three, control it,
four, five, good. Oh.
00:19:10.58\00:19:14.61
Oh you're feeling
it six, miss party here
00:19:14.62\00:19:17.36
seven, eight, nine and ten.
00:19:17.37\00:19:22.94
Swing around go
back to begin, now I want
00:19:22.95\00:19:25.65
you understand this
is really, she is feeling
00:19:25.66\00:19:28.51
these okay. These are exercises
00:19:28.52\00:19:30.88
that are working her
lower body and you're
00:19:30.89\00:19:33.58
saying it's just
her body, just her legs
00:19:33.59\00:19:35.66
and it's
challenging right now I am doing
00:19:35.98\00:19:38.12
little bit stalling
for him, talking little bit
00:19:38.13\00:19:39.91
so that let her legs
rest for you're ready to go.
00:19:39.92\00:19:41.81
Let's knock it out
now come on come on
00:19:41.82\00:19:42.79
let's go one, two,
I'm trying to help you out
00:19:42.80\00:19:45.18
girl, three, four, five, six,
00:19:45.19\00:19:51.89
seven, eight, nine, ten.
00:19:52.82\00:19:58.37
Swing your leg
out to front and lift
00:19:58.38\00:20:01.50
one, two, three, four,
five, six, seven, eight,
00:20:03.60\00:20:14.64
nine and ten.
Right down slip around.
00:20:14.65\00:20:19.19
We're gonna hit the
other side, good job
00:20:19.20\00:20:20.86
Nadia you're doing
a wonderful job today.
00:20:20.87\00:20:22.83
Oh thank you.
And now you're gonna
00:20:22.84\00:20:24.49
be feeling these
tomorrow, lift the leg
00:20:24.50\00:20:26.29
straight up one, two.
That's the benefits of
00:20:26.30\00:20:30.30
working out you know
what I am saying Nadia.
00:20:30.31\00:20:32.06
When you invest
your time your body tells
00:20:32.07\00:20:35.80
you right away,
hey pat on your back,
00:20:35.81\00:20:38.20
you did a good job,
you finally might feel
00:20:38.21\00:20:39.78
a little
discomfort little soreness,
00:20:39.79\00:20:41.14
but these are
good signals to let you
00:20:41.15\00:20:43.91
know that you did a great job.
00:20:43.92\00:20:45.20
Now if you feel
major pain obviously you
00:20:45.75\00:20:48.27
might do something
wrong and you might
00:20:48.28\00:20:49.34
wanna see a
physician about this.
00:20:49.35\00:20:50.64
Spin your leg forward; let's go,
00:20:50.65\00:20:52.16
get it as straight
as you can, lift it up
00:20:52.17\00:20:53.95
here we go it's
one, two, three, nice in
00:20:53.96\00:20:58.19
control, four, five
oh yeah, six, seven,
00:20:58.20\00:21:03.59
thank you, eight you're welcome,
00:21:03.98\00:21:05.47
nine and ten, good
job. Swing around the
00:21:06.00\00:21:09.31
other side, excellent, now okay.
00:21:09.32\00:21:12.65
How are they feeling,
are you feeling burning.
00:21:13.62\00:21:15.92
I feel it here.
You feel it completely
00:21:15.93\00:21:17.65
burn all right now
the next exercise we're
00:21:17.66\00:21:19.66
gonna work on,
it's really gonna focus
00:21:19.67\00:21:21.89
on the glutes, okay.
It's a two part exercise
00:21:21.90\00:21:24.68
I call them heel
raises, I am gonna do a hip
00:21:24.69\00:21:27.11
duck it to the
side. Okay I want you flip
00:21:27.12\00:21:29.15
over, so you're
in all four position.
00:21:29.16\00:21:31.71
Here you go
you've to face that way
00:21:32.89\00:21:34.17
excellent, hands
down on the, shoulder to
00:21:34.52\00:21:37.11
shoulders and
once you know you can
00:21:37.12\00:21:38.79
bend this leg
straight up here and you're
00:21:38.80\00:21:40.93
gonna imagine,
you're gonna take your heels
00:21:40.94\00:21:42.92
straight towards the
ceiling lift it straight
00:21:42.93\00:21:44.25
up and back down.
Two, three, four, five,
00:21:44.26\00:21:51.17
I am helping out a
little bit, giving a little
00:21:51.18\00:21:52.57
resistance, eight,
good and from this position
00:21:52.58\00:22:00.53
here, we're gonna
put here, bring leg down
00:22:00.54\00:22:03.34
and from here
you're gonna straight up to
00:22:03.62\00:22:04.73
this side, lift
your knee towards me;
00:22:04.74\00:22:06.00
keep the knee bent
like here, like to the
00:22:06.38\00:22:08.85
side lift it up.
Good, two, three, four,
00:22:08.86\00:22:15.03
wanna keep your hip
straight and lift it up.
00:22:15.04\00:22:16.96
Five, six, good,
seven now lets go as high,
00:22:17.39\00:22:21.12
eight lift, nine
and ten. Good job.
00:22:21.71\00:22:25.53
Other leg, you felt
that one didn't you?
00:22:25.54\00:22:27.48
Yeah. Straight up
towards the ceiling
00:22:27.87\00:22:29.05
with your heels,
its one, two, three,
00:22:29.06\00:22:33.16
I am giving
assistance here so she can
00:22:33.17\00:22:34.84
understand exactly
what she needs to do.
00:22:34.85\00:22:36.52
So she could feel
her heels pushing towards
00:22:37.25\00:22:39.32
the ceiling, is
that nine, this ten.
00:22:39.33\00:22:42.48
Okay, lift the leg
up to the side keep your
00:22:42.49\00:22:44.57
head straight go
ahead. One, very good two,
00:22:44.58\00:22:48.06
I am just helping her
to keep her hip in line,
00:22:48.07\00:22:50.24
so she is not
rotating at the hip,
00:22:50.52\00:22:52.43
so she could
focus on working the
00:22:53.31\00:22:55.20
the side of her glutes.
This is a real, if you're
00:22:55.21\00:22:58.84
working for a
exercise that we focus and
00:22:58.85\00:23:01.58
develop your
glute area, these are
00:23:01.59\00:23:04.56
wonderful exercise
focus right on that.
00:23:04.57\00:23:06.91
Alright so that was
one, we got two more
00:23:07.53\00:23:09.78
to go, are you with
me still Nadia. Yes.
00:23:09.79\00:23:12.20
Okay, let's go back
up again, press straight
00:23:12.46\00:23:14.86
up again one, two,
three, four, five, six,
00:23:14.87\00:23:24.31
seven, eight,
nine, ten. Other leg,
00:23:25.55\00:23:30.61
let's go, out to the side.
00:23:31.53\00:23:33.80
Good job, now
go ahead and switch
00:23:45.09\00:23:47.41
sides, leg up,
press it up and while you
00:23:47.42\00:23:50.59
continue do this
we're gonna go and check
00:23:50.82\00:23:52.86
out a wellness tip for
you guys at home, okay.
00:23:52.87\00:23:55.01
Warm up before
an aerobic workout,
00:24:00.63\00:24:02.57
running in place
or several minutes of
00:24:03.19\00:24:05.98
other low intensity
exercise prior to more
00:24:05.99\00:24:08.46
strenuous activity
will increase blood flow
00:24:08.47\00:24:11.17
and elasticity of
joint tendons and ligaments.
00:24:11.63\00:24:14.56
And elevate your paws,
00:24:15.01\00:24:16.36
preparing your
body for exercise.
00:24:16.71\00:24:19.02
Okay now that is
true about aerobics,
00:24:20.91\00:24:23.48
it is important that
you pay attention and
00:24:23.49\00:24:25.49
keep yourself moving,
I love that wellness tip.
00:24:26.46\00:24:28.17
So Nadia you had a
great time doing these
00:24:28.63\00:24:30.67
workouts, you feel
your lower body on these.
00:24:30.68\00:24:32.57
Now it's time for a cool down,
00:24:32.89\00:24:33.89
is that right with
you? Yes. She said I am
00:24:33.90\00:24:35.88
bored, I need
that, okay go ahead spin
00:24:35.89\00:24:38.40
around lay down on
your back down there
00:24:38.41\00:24:39.88
and I am gonna since
you have worked so hard.
00:24:40.31\00:24:43.40
I am gonna help
you with your stretches
00:24:43.41\00:24:44.77
today, okay now once
again put legs straight here.
00:24:44.78\00:24:47.59
I am gonna help
and assist, we're gonna
00:24:48.14\00:24:49.36
stretch our hamstrings, okay.
00:24:49.37\00:24:51.96
And here you go,
is that comfortable;
00:24:53.10\00:24:54.37
okay once again
we're doing some type of
00:24:54.85\00:24:56.17
passive stretching
here. I am assisting, being
00:24:56.18\00:24:58.75
her partner and help
her with her stretch.
00:24:58.76\00:25:00.76
Okay good do other leg
00:25:04.34\00:25:06.39
and if you don't
have a partner at home,
00:25:15.04\00:25:16.57
you can basically
just grab a towel and a
00:25:16.91\00:25:18.45
rope and use that
to support yourself or
00:25:18.46\00:25:20.56
you could put
your hands right behind
00:25:20.57\00:25:22.25
your legs and do
that just like Nadia is
00:25:22.26\00:25:24.59
doing right now.
But since she has me,
00:25:24.60\00:25:26.90
she's gonna take
advantage of me will you?
00:25:26.91\00:25:28.22
You ought to do.
Alright, now we're
00:25:28.23\00:25:31.52
gonna do quadricep stretch,
00:25:31.53\00:25:32.61
its kind of
different. I want you to rotate
00:25:32.62\00:25:34.67
towards camera on
your side that way
00:25:34.68\00:25:36.33
and we're gonna lay
down at side and take
00:25:36.77\00:25:39.03
this leg, bend
your leg and I am gonna
00:25:39.04\00:25:41.14
stretch it for you, I
am putting my leg here
00:25:41.15\00:25:43.44
and rotate at the
hip and you feel that
00:25:43.79\00:25:46.15
stretching your
quad, are you feeling that?
00:25:46.16\00:25:47.50
Yeah. Okay, there
you go right there
00:25:47.75\00:25:50.98
good okay. Just flip
over on the other side,
00:25:55.55\00:25:57.67
here we go on to the other side.
00:25:59.50\00:26:01.75
Straight leg swing
back here, here we go.
00:26:03.54\00:26:07.29
Feel it good stretch
in your quad, see there is
00:26:11.49\00:26:14.24
an advantage of
having a partner to
00:26:14.25\00:26:15.31
work out with you, isn't it?
00:26:15.32\00:26:16.69
Awesome, okay. Stay
right here bend both
00:26:17.60\00:26:20.69
legs down and your
back flip over on your back.
00:26:20.70\00:26:22.56
Good and then
stretch your glutes,
00:26:23.56\00:26:25.66
press one leg just like that.
00:26:26.92\00:26:28.19
Let me have this
leg here, I am going to
00:26:28.75\00:26:30.70
push in. It's gonna
stretch your glutes.
00:26:30.71\00:26:32.39
Oh wow. Oh yeah it
feels good, doesn't it?
00:26:32.40\00:26:33.78
Yeah. Everybody likes that one,
00:26:34.11\00:26:35.83
okay Nadia let's go
ahead and switch legs.
00:26:37.99\00:26:39.68
I am gonna put
your hand in between,
00:26:40.23\00:26:41.48
wrap it around so
people at home can
00:26:41.92\00:26:43.29
know how to do this,
okay. It's been a pleasure
00:26:43.30\00:26:45.42
having with you
today. Thank you.
00:26:45.43\00:26:46.40
I am going to close
this out, if you want
00:26:46.41\00:26:48.12
more information
about a workout what
00:26:48.13\00:26:50.11
we did today or you
need a product of our
00:26:50.12\00:26:51.61
previous programs or
if you like to invite
00:26:51.62\00:26:53.78
me to your area
to speak, conduct a
00:26:53.79\00:26:55.82
health seminar
don't hesitate to call,
00:26:55.83\00:26:58.03
go to our website
action4life.net that's
00:26:58.98\00:27:01.73
action4life.net I
would like to leave
00:27:01.99\00:27:05.21
you one more
thought. How well do you
00:27:05.22\00:27:07.53
know the
doctrine teaching of our
00:27:07.54\00:27:08.93
church, how well do
you know the bylaws.
00:27:08.94\00:27:11.56
Now, honestly
answer this question how
00:27:11.75\00:27:14.00
well do you know
Christ? Without relationship
00:27:14.01\00:27:16.26
with him nothing else
matters, it's our most
00:27:16.27\00:27:19.00
important responsibility
is to love Him and
00:27:19.01\00:27:21.51
reflect His love to others.
00:27:21.52\00:27:23.01
This is Casio
reminding you to take
00:27:23.15\00:27:24.67
action everyday it's
my prayer to look you
00:27:24.68\00:27:27.23
in strength and encouragement.
00:27:27.24\00:27:28.48
I'll see you next time bye-bye.
00:27:28.63\00:27:30.27
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00:28:00.35\00:28:02.73
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00:28:26.12\00:28:29.01