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\00:00:04.98
Please be sure to
consult your physician
00:00:04.99\00:00:07.33
before beginning this
or any exercise routine.
00:00:07.34\00:00:10.31
Hi my name is Casio Jones
00:00:10.32\00:00:32.29
and this is Action 4 life.
00:00:32.30\00:00:33.60
Today's episode
we're gonna have an
00:00:33.61\00:00:35.42
awesome workout. All you need is
00:00:35.43\00:00:36.82
your dumbbells
and an exercise ball.
00:00:36.83\00:00:38.79
But first I want you
to check out this segment
00:00:38.80\00:00:41.26
we shot in Tampa,
Florida. You know,
00:00:41.27\00:00:43.14
have you ever
thought about trying to run,
00:00:43.15\00:00:46.19
you know quite sure
what to do if you're capable
00:00:46.20\00:00:49.19
of doing it. Well
we started this segment
00:00:49.20\00:00:51.51
at Running Center.
And we're gonna learn
00:00:51.52\00:00:53.77
exactly how to go
from an individual
00:00:53.78\00:00:55.36
who doesn't move
this way to be successful
00:00:55.37\00:00:58.71
runner, but first
after you watching this
00:00:58.72\00:01:00.82
segment make
sure, that you do a nice
00:01:00.83\00:01:03.35
warm-up. So you get ready for us
00:01:03.36\00:01:05.16
when we get back.
Let's go and check this out.
00:01:05.17\00:01:07.10
Here in Tampa,
Florida at the Running Center,
00:01:35.93\00:01:38.05
and I'm gonna introduce
you to a friend of mine
00:01:38.06\00:01:40.25
named Bill Davison.
He is like this expert
00:01:40.26\00:01:43.14
on running. And he
is going to tell us
00:01:43.15\00:01:44.93
about you know so many guys
00:01:44.94\00:01:46.37
there says you know I run,
00:01:46.38\00:01:47.71
but you know I don't like it,
00:01:47.72\00:01:48.69
because it's little
painful and he is gonna
00:01:48.70\00:01:50.18
help us make this transition,
00:01:50.19\00:01:51.42
so we would be
more active. Hey Bill.
00:01:51.43\00:01:53.31
Hi Casio how are you doing?
00:01:53.32\00:01:54.50
I'm doing great.
Thanks for allowing us
00:01:54.51\00:01:56.08
to come here.
Listen, okay, I personally,
00:01:56.09\00:01:58.75
I was larger in size
and you know I came down
00:01:58.76\00:02:02.37
a little bit in
size and I tried to run,
00:02:02.38\00:02:04.01
and it was kind
discomfort for me
00:02:04.02\00:02:05.45
and I'm sure lot
of people at home
00:02:05.46\00:02:07.10
does acts the same way,
00:02:07.11\00:02:08.08
but you know I'm on
that verge right now,
00:02:08.09\00:02:09.43
I will be true,
I always had this
00:02:09.44\00:02:11.37
inclination to be a runner,
00:02:11.38\00:02:13.24
to start running more. Yeah.
00:02:13.25\00:02:14.91
Okay how can I get
to this transition?
00:02:14.92\00:02:17.50
Well once again the
big thing is make sure
00:02:17.51\00:02:20.44
you get the proper
fit on the shoes because
00:02:20.45\00:02:22.08
that is gonna make a
tremendous difference.
00:02:22.09\00:02:23.81
I agree. So and
remember the width
00:02:23.82\00:02:25.74
and you need a
thumbnail or finger length
00:02:25.75\00:02:27.62
on your as far as
little extra width because
00:02:27.63\00:02:31.69
your foot is gonna swell up,
00:02:31.70\00:02:32.67
you mean on my toe
part, yes on the toe.
00:02:32.68\00:02:34.39
Your foot will
swell up a half to a size
00:02:34.40\00:02:36.16
and that bigger
when you exercise.
00:02:36.17\00:02:37.67
Now one of the
things you will gonna notice
00:02:37.68\00:02:39.80
when you do this
is you're gonna be a
00:02:39.81\00:02:41.39
little bit uncomfortable
because as you start
00:02:41.40\00:02:43.55
to exercise you
haven't been doing this
00:02:43.56\00:02:45.01
in a while and it's
going to be uncomfortable.
00:02:45.02\00:02:46.90
It can be shin
problems, your calf,
00:02:46.91\00:02:49.48
even your hips, your back,
00:02:49.49\00:02:50.76
so the idea is to
slowly break into this system.
00:02:50.77\00:02:54.23
Now let's talk
about shin problems.
00:02:54.24\00:02:55.94
Okay. Front of the
foot, correct? Correct.
00:02:55.95\00:02:57.94
I have
experienced from that kind
00:02:57.95\00:02:59.72
when I get to
started with obviously
00:02:59.73\00:03:01.60
doing too much to soon,
is that correct? Correct,
00:03:01.61\00:03:03.64
I would say
generally that's the case.
00:03:03.65\00:03:04.83
So they need to
slow down their pace,
00:03:04.84\00:03:06.77
their speed or more
rest between activity.
00:03:06.78\00:03:10.33
Well I would say
possibly you might need
00:03:10.34\00:03:12.31
a day's rest. One of the things
00:03:12.32\00:03:13.75
you can do, the
run walk method is,
00:03:13.76\00:03:16.30
you're using a
different set of muscles.
00:03:16.31\00:03:17.78
So if you are doing a
little bit of run walk
00:03:17.79\00:03:19.36
and I'm only talking
about jogging for maybe
00:03:19.37\00:03:21.59
a minute here, not a long time
00:03:21.60\00:03:23.04
and then walking for a minute or
00:03:23.05\00:03:24.71
something like that to get
00:03:24.72\00:03:26.01
those muscles and use.
00:03:26.02\00:03:27.57
Some of the things you can do is
00:03:27.58\00:03:29.47
you can put some
ice on those shins
00:03:29.48\00:03:31.39
for protection, okay right,
00:03:31.40\00:03:32.37
a nice little tip in Florida is,
00:03:32.38\00:03:34.65
if you have a
pool in the backyard
00:03:34.66\00:03:37.00
when you get
back exercising stand
00:03:37.01\00:03:38.58
in that pool
because it's cooler,
00:03:38.59\00:03:39.88
it's like an ice bath. Oh wow!
00:03:39.89\00:03:41.87
And that costs
nothing and I would recommend
00:03:41.88\00:03:43.97
you to do that every single time
00:03:43.98\00:03:45.17
because it's gonna
take those capillaries
00:03:45.18\00:03:47.03
and have them
trim down a little bit
00:03:47.04\00:03:48.53
and will give you some comfort.
00:03:48.54\00:03:49.51
Very good tip, very good tip!
00:03:49.52\00:03:50.49
And that's a mixed way to do it.
00:03:50.50\00:03:52.30
But you're gonna need
to give yourself a few
00:03:52.31\00:03:55.32
weeks really maybe a
week or two to get past
00:03:55.33\00:03:58.26
this uncomfortable
stage and the idea is just
00:03:58.27\00:04:00.91
to continue to push
through a little bit.
00:04:00.92\00:04:02.56
There's an
incredible machine that does
00:04:02.57\00:04:04.80
incredible
things. So the idea is to
00:04:04.81\00:04:06.75
take care of it.
I agree, I agree.
00:04:06.76\00:04:08.79
So that is your
most important thing.
00:04:08.80\00:04:09.93
Well I'm excited,
I'm really going to find
00:04:09.94\00:04:11.49
a pair of shoes and get laced up
00:04:11.50\00:04:13.93
and I wanna get
started the trail.
00:04:13.94\00:04:15.75
Okay one last tip.
Would you recommend,
00:04:15.76\00:04:17.97
what is the
difference between pavement
00:04:17.98\00:04:19.94
and running on the grass?
00:04:19.95\00:04:20.96
What would you recommend?
00:04:20.97\00:04:21.94
There's a major
difference here Casio.
00:04:21.95\00:04:23.08
They gave you an idea,
00:04:23.09\00:04:25.28
concrete is ten
times harder than asphalt.
00:04:25.29\00:04:28.38
Wow! So that gives you an idea.
00:04:28.39\00:04:29.71
Anytime that you
can run over blacktop,
00:04:29.72\00:04:31.44
you wanna be able to do that.
00:04:31.45\00:04:32.75
Your body will be,
will thank your for
00:04:32.76\00:04:34.71
that and then if
you can run off road
00:04:34.72\00:04:36.44
where you are on
the grass or something,
00:04:36.45\00:04:37.95
that's even
better because your body
00:04:37.96\00:04:40.18
is observing that
shock if you are on the
00:04:40.19\00:04:41.99
hard surfaces,
the ground absorbs
00:04:42.00\00:04:43.59
it better, catch
it, if you are on the
00:04:43.60\00:04:44.78
softer surfaces.
So ideally would be
00:04:44.79\00:04:47.05
the ground, if you
can do that a trail
00:04:47.06\00:04:48.83
but if you can't
that, if you get on asphalt,
00:04:48.84\00:04:51.47
asphalt, it's a
little bit better.
00:04:51.48\00:04:52.51
The sidewalk is the worse.
00:04:52.52\00:04:53.79
Thank you Bill! Okay folks,
00:04:53.80\00:04:55.41
now you have
some more tips about,
00:04:55.42\00:04:57.02
some great tips about go running
00:04:57.03\00:04:59.26
and I'm ready to go.
00:04:59.27\00:05:00.25
And so Bill, you are the man.
00:05:00.26\00:05:02.24
So please, we want
you guys to keep moving.
00:05:02.25\00:05:05.30
Okay running is something
00:05:05.31\00:05:06.56
you want to try or you try that
00:05:06.57\00:05:08.09
you don't have
great assesses out of it,
00:05:08.10\00:05:09.56
keep going
because the Lord wants us
00:05:09.57\00:05:11.45
to move and I
wanted to move too.
00:05:11.46\00:05:12.92
So see you guys.
00:05:12.93\00:05:13.90
Well there you have it.
00:05:13.91\00:05:17.67
Well for me I
learned a lot that day,
00:05:17.68\00:05:19.62
learned how to
run, and most important
00:05:19.63\00:05:21.59
like I said is
keep myself moving.
00:05:21.60\00:05:23.49
Alright, so about moving!
00:05:23.50\00:05:24.74
I'm ready to get
started now workout.
00:05:24.75\00:05:26.69
With me the guest today,
00:05:26.70\00:05:28.39
she is a special guest of mine,
00:05:28.40\00:05:29.90
her name is Marcie English.
00:05:29.91\00:05:31.10
Marcie how're you doing? Good.
00:05:31.11\00:05:32.40
How are you
Casio? I'm doing great,
00:05:32.41\00:05:33.83
I'm so glad you
finally are here,
00:05:33.84\00:05:35.82
I'm so excited. Okay.
00:05:35.83\00:05:38.46
So Marcie tell our
viewers a little about
00:05:38.47\00:05:40.81
who you are, you're
a certified trainer,
00:05:40.82\00:05:42.33
and we have a
lot thing in common;
00:05:42.34\00:05:44.94
we both work a lot of
Southern Gospel Artists.
00:05:44.95\00:05:47.10
Southern Gospel! My husband is
00:05:47.11\00:05:48.19
Michael English.
He is the lead singer
00:05:48.20\00:05:49.72
for Gaither Vocal
Band. Oh that's one of folks.
00:05:49.73\00:05:51.88
So you get a
lot of exposure to a
00:05:51.89\00:05:53.75
lot of artists. Yes. Okay.
00:05:53.76\00:05:55.33
And don't you
write for magazine.
00:05:55.34\00:05:56.89
I write for the
Gaither Homecoming magazine,
00:05:56.90\00:05:58.63
I write their health
and wellness section so,
00:05:58.64\00:06:00.52
wonderful, so we
do every three months.
00:06:00.53\00:06:02.04
Every three months.
Yes! So you want to,
00:06:02.05\00:06:03.20
well it's okay to say
you are one of my colleagues
00:06:03.21\00:06:05.84
in this battlefield
to help God's children
00:06:05.85\00:06:09.70
to be healthier. Yes!
And you try to figure out
00:06:09.71\00:06:11.24
a way to make it still better,
00:06:11.25\00:06:12.31
but it's easier for people.
00:06:12.32\00:06:13.81
It doesn't have to
seem so far to physical,
00:06:13.82\00:06:15.59
exactly there
you go, are you ready
00:06:15.60\00:06:17.12
to have fun. I'm
ready, I'm ready. Okay,
00:06:17.13\00:06:18.19
so alright. We get our warm-up
00:06:18.20\00:06:19.84
and you know when we do,
00:06:19.85\00:06:21.58
we're gonna do four
exercises three sets
00:06:21.59\00:06:23.29
of each and so our
first exercise when get
00:06:23.30\00:06:25.67
started it's going
to call a Bent-Over-Row.
00:06:25.68\00:06:27.28
And some calls
variation but I will call
00:06:27.29\00:06:29.23
Bent-Over-Row
because you kind of bend over
00:06:29.24\00:06:30.83
and you do this rowing action.
00:06:30.84\00:06:31.88
So Marcie grab your dumbbells
00:06:31.89\00:06:33.54
and let's go and do a
demonstration for people
00:06:33.55\00:06:35.50
to show them on how to this
00:06:35.51\00:06:36.48
thing exercise at home.
00:06:36.49\00:06:37.46
Okay you are going to
stand in partial squat
00:06:37.47\00:06:38.88
position okay. Hey
Mike come on in here
00:06:38.89\00:06:41.37
and let some
see this angle here.
00:06:41.38\00:06:42.84
It's partial squat position,
00:06:42.85\00:06:44.33
feet under hip,
yeah feet under hip,
00:06:44.34\00:06:45.84
and you are gonna
have your chest straight
00:06:45.85\00:06:47.25
down to the ground,
your arms going to be
00:06:47.26\00:06:48.90
straight down and
you're gonna pull back
00:06:48.91\00:06:50.43
towards you. Elbows
going straight back,
00:06:50.44\00:06:52.81
elbow is going straight back,
00:06:52.82\00:06:53.91
so that I don't crouch
like this, no bicep, exactly,
00:06:53.92\00:06:55.29
you don't wanna
pull into your biceps
00:06:55.30\00:06:56.90
and go straight down. Exactly!
00:06:56.91\00:06:58.52
Now here's one more thing,
00:06:58.53\00:06:59.84
put the dumbbells
down and for those you at
00:06:59.85\00:07:02.39
home sometimes you
still have a hard time
00:07:02.40\00:07:04.05
learning how to
do this movement,
00:07:04.06\00:07:05.03
go and put arms
straight out in front of you,
00:07:05.04\00:07:06.51
okay, and you now
imagine you are telling
00:07:06.52\00:07:08.74
somebody to come here.
00:07:08.75\00:07:10.00
Arms straight in
front of you say,
00:07:10.01\00:07:11.16
you pull a person
right towards you,
00:07:11.17\00:07:13.13
right, towards you.
So, hey turn to Michael
00:07:13.14\00:07:15.30
come in here
again so they will see
00:07:15.31\00:07:16.30
that shot again.
Turning out there we go.
00:07:16.31\00:07:17.60
Right there! Pull
right in and say come here,
00:07:17.61\00:07:19.59
so we're gonna pull towards,
00:07:19.60\00:07:20.57
so it's your
lads, it's your lads,
00:07:20.58\00:07:22.40
you are working
on the back and lads
00:07:22.41\00:07:23.38
and you can throw as
your arms come forward
00:07:23.39\00:07:24.76
you can throw your
chest forward. Right!
00:07:24.77\00:07:26.25
They'll give more of a
contraction to your back,
00:07:26.26\00:07:28.18
but the secret is
you don't wanna pull
00:07:28.19\00:07:29.99
unlike this, right, you
wanna pull straight back.
00:07:30.00\00:07:33.11
So that's the movement.
00:07:33.12\00:07:34.50
All we're gonna
do is have our head
00:07:34.51\00:07:36.14
facing and flexing
at the waist at the hip,
00:07:36.15\00:07:39.67
down here the same
action pulling, right.
00:07:39.68\00:07:42.25
Are you ready?
I'm ready. Alright,
00:07:42.26\00:07:43.47
you go and grab those
00:07:43.48\00:07:44.45
I'm gonna grab mine
00:07:44.46\00:07:45.43
and let's knock
these out, right.
00:07:45.44\00:07:47.85
We're gonna do on this exercise,
00:07:47.86\00:07:49.41
we're gonna do just 15,
00:07:49.42\00:07:51.19
we will do 12
reps. We will do 12 reps,
00:07:51.20\00:07:53.01
let's do 15, let's do 15
00:07:53.02\00:07:54.75
that's unlike of us
should we step it up,
00:07:54.76\00:07:56.06
here we go,
let's go, here we go.
00:07:56.07\00:07:57.37
It's 1, 2, 3, 4, 5,
your heads in this position,
00:07:57.38\00:08:04.99
6, back is straight,
7, 8, full extension,
00:08:05.00\00:08:09.47
9, squeeze, 10
squeeze, 11 squeeze,
00:08:09.48\00:08:13.77
yeah you feel it back there,
00:08:13.78\00:08:14.75
12, yes. Did I say 15?
00:08:14.76\00:08:16.32
That's enough
for you, you said 15,
00:08:16.33\00:08:18.63
you did said 15, good job.
00:08:18.64\00:08:20.78
Well let's just
put them down. Okay.
00:08:20.79\00:08:22.74
For active reps we're gonna do,
00:08:22.75\00:08:24.08
we're gonna do
one of our favorites.
00:08:24.09\00:08:25.77
Let's do a simple,
we could jumping jacks,
00:08:25.78\00:08:27.88
they're safe,
everybody knows how
00:08:27.89\00:08:28.86
to do jumping jacks.
So we're gonna knockout,
00:08:28.87\00:08:30.46
let's do 20
jumping jack. Jumping Jack,
00:08:30.47\00:08:31.72
I got it right. Okay here we go,
00:08:31.73\00:08:32.70
let's go, 1, 2, 3, 4,
5, 6. Now you at home,
00:08:32.71\00:08:39.46
you can do any type
of activity as you want
00:08:39.47\00:08:41.65
but we are gonna
do jumping jacks.
00:08:41.66\00:08:43.10
If you find
something limitation,
00:08:43.11\00:08:44.84
you don't like the
one that we're doing,
00:08:44.85\00:08:46.72
the secret is we
just want to keep your
00:08:46.73\00:08:48.67
heart rate moving,
keep your body moving
00:08:48.68\00:08:50.63
while your muscles
gets chance to rest.
00:08:50.64\00:08:52.43
You said 20. I was talking,
00:08:52.44\00:08:55.41
you got to
count, I was counting,
00:08:55.42\00:08:57.24
I got to talk.
That's how it works.
00:08:57.25\00:08:59.33
You have to tell me that before
00:08:59.34\00:09:00.31
we started jumping. Okay, okay.
00:09:00.32\00:09:01.29
We are just jumping. Here we go,
00:09:01.30\00:09:03.05
here we go. Like
I said, here we go,
00:09:03.06\00:09:05.96
1, 2 squeeze, 3
squeeze, 4 squeeze,
00:09:05.97\00:09:11.39
5 very good, 6, 7, 8, 9, 10.
00:09:11.40\00:09:20.09
Now being this
slant position here,
00:09:20.10\00:09:21.94
now if you feel you
have to ever bothers
00:09:21.95\00:09:24.09
you to be in this bent position,
00:09:24.10\00:09:25.79
do your best watch your knees,
00:09:25.80\00:09:27.81
you sent back in
your heels and knocking
00:09:27.82\00:09:29.82
self down. Yeah.
You don't want to
00:09:29.83\00:09:31.47
put yourself in any
situation that you feel.
00:09:31.48\00:09:34.03
Your legs are not strong enough
00:09:34.04\00:09:36.57
you can use a chair,
you can get some devices
00:09:36.58\00:09:39.61
that are used to do
the same exercise. Right.
00:09:39.62\00:09:41.15
Always it's helpful
if you always remember
00:09:41.16\00:09:43.89
for your chest,
yes, pull the shoulder;
00:09:43.90\00:09:45.43
pull the shoulders
back, shoulders ears,
00:09:45.44\00:09:47.27
shoulders ears yeah
contracting pulling back.
00:09:47.28\00:09:48.99
Jumping Jacks,
let's go 1, 2, 3, 4, 5
00:09:49.00\00:09:55.18
once again limitations, 7, 8,
00:09:55.19\00:09:58.15
thank you for count,
00:09:58.16\00:09:59.13
you count I'm gonna talk,
00:09:59.14\00:10:00.11
if you have a
problem don't full extension
00:10:00.12\00:10:02.75
remember low intensity is fine.
00:10:02.76\00:10:05.24
Do what you can,
work at your place,
00:10:05.25\00:10:10.39
20, but you keep
going. That's right.
00:10:10.40\00:10:12.18
Third set, let's
go, third set. Okay.
00:10:12.19\00:10:14.51
Alright, did say 15 didn't you?
00:10:14.52\00:10:16.90
I did, I don' know,
I won't talk anymore.
00:10:16.91\00:10:21.48
Special guests have
special workouts to do,
00:10:21.49\00:10:24.12
no, no you have
input, it's 6, 7,
00:10:24.13\00:10:29.01
I like you to
raising the bar, 8, 9, 10.
00:10:29.02\00:10:33.86
Five more, 1, 2
squeeze, 3 squeeze,
00:10:33.87\00:10:39.38
4 squeeze and 5
squeeze. Excellent.
00:10:39.39\00:10:43.30
Now, we did 15
jumping Jacks together.
00:10:43.31\00:10:46.58
Oh yeah. Now
remember if you feel 15 was
00:10:46.59\00:10:50.12
too much for you, set the number
00:10:50.13\00:10:51.72
little lower go at 10, 12, 15 or
00:10:51.73\00:10:55.71
you can take up to
20. Listen to your body,
00:10:55.72\00:10:58.23
respect your body
but always keep your body
00:10:58.24\00:11:00.60
moving that little
step forward into the
00:11:00.61\00:11:02.50
right direction.
What number is that,
00:11:02.51\00:11:04.27
I think we are 17,
18, 19, 20. Alright.
00:11:04.28\00:11:08.92
I might have up
that just a little bit
00:11:08.93\00:11:10.70
I can't assure. But that's fine,
00:11:10.71\00:11:11.98
you good with that. Alright.
00:11:11.99\00:11:13.77
So you are ready
for our next exercise.
00:11:13.78\00:11:16.17
Our next exercise,
our next exercise is one
00:11:16.18\00:11:18.21
I love, it works
your lower hold backside,
00:11:18.22\00:11:21.20
works your
hamstrings, works your glutes,
00:11:21.21\00:11:23.41
even works your abdominals, yes,
00:11:23.42\00:11:24.94
and even works
your all the way down
00:11:24.95\00:11:26.69
to lower calf. I
call one leg out.
00:11:26.70\00:11:29.10
I will go and get
the mat for us, alright,
00:11:29.11\00:11:30.42
here we go. I will
let you demonstrate
00:11:30.43\00:11:33.73
on this first. I move
mine right out the way.
00:11:33.74\00:11:37.36
This mat wanna
cooperate. Alright,
00:11:37.37\00:11:39.40
Marcie go ahead
and lay down, alright.
00:11:39.41\00:11:40.65
Oh, may help you
down, there you go,
00:11:40.66\00:11:43.45
head down, and
now with this exercise
00:11:43.46\00:11:46.01
we're gonna have the bent leg
00:11:46.02\00:11:48.01
and this leg is
gonna be up in the air
00:11:48.02\00:11:50.95
and let's gonna
take places this position
00:11:50.96\00:11:54.15
of this foot is so important.
00:11:54.16\00:11:55.53
You don't want
have it way too close
00:11:55.54\00:11:57.10
to your glutes, be
in close to your glutes,
00:11:57.11\00:11:58.82
Marcie it feels
very uncomfortable. Yes.
00:11:58.83\00:12:00.93
Too far out
here does feel right,
00:12:00.94\00:12:03.28
place a lot of stress
and lot of balance, right.
00:12:03.29\00:12:05.31
And your right hip must be like
00:12:05.32\00:12:06.64
at 90 degrees angle, 90 degrees.
00:12:06.65\00:12:07.69
Head is in position,
hands down the ground
00:12:07.70\00:12:09.90
to support yourself
and she is gonna raise up
00:12:09.91\00:12:11.92
at the hip and come
straight up and down.
00:12:11.93\00:12:14.02
Yes I will play hamstring first
00:12:14.03\00:12:15.52
there we go. You can feel that,
00:12:15.53\00:12:16.50
here we go. Alright.
00:12:16.51\00:12:17.48
We gonna do knock out just ten
00:12:17.49\00:12:18.70
of these each leg.
00:12:18.71\00:12:19.68
10! I'm not open you this time,
00:12:19.69\00:12:21.03
I'm saying it 10.
00:12:21.04\00:12:22.01
You are gonna stay right to 10,
00:12:22.02\00:12:22.99
I'm with you. I like that.
00:12:23.00\00:12:23.97
You got me this
time. 10 now! Okay.
00:12:23.98\00:12:25.79
We're gonna do 10 each leg
00:12:25.80\00:12:27.51
and we're gonna do
an active rest between,
00:12:27.52\00:12:29.07
are you get
started. Ready. Alright!
00:12:29.08\00:12:30.35
Let's do this, alright,
00:12:30.36\00:12:31.33
let me come on
this side, here we go.
00:12:31.34\00:12:33.13
And let's do, I'm knocking up,
00:12:33.14\00:12:34.81
here we go, this
is 1, 2, 3, 4, 5,
00:12:34.82\00:12:40.87
6, 7, 8, 9 and 10 switch legs,
00:12:40.88\00:12:47.75
here we go 1, 2, 3, 4
I feel this hamstring,
00:12:47.76\00:12:54.78
yeah, 5, 6, 7, pollen, 8, 9
00:12:54.79\00:12:59.91
and 10. Okay let's
go back to our feet
00:12:59.92\00:13:03.47
let's do right in between here
00:13:03.48\00:13:05.79
so we'll not work here, okay.
00:13:05.80\00:13:06.96
And let's do this
time you know we could
00:13:06.97\00:13:08.56
let's do twist for
different activists.
00:13:08.57\00:13:11.01
Okay. For some
reason of variety you could
00:13:11.02\00:13:12.78
so many different
things, right lot's of,
00:13:12.79\00:13:14.71
lot's of different things. Okay,
00:13:14.72\00:13:15.69
here we go twist.
Here we go, 1, 2, 3, 4, 5,
00:13:15.70\00:13:20.35
6, 7, 8, 9, you are dancing, 10.
00:13:20.36\00:13:24.97
No this just rotation of the hip
00:13:24.98\00:13:26.97
and rotation of up upper torso,
00:13:26.98\00:13:29.26
getting right here and so
00:13:29.27\00:13:30.25
just working upper hips. Okay,
00:13:30.26\00:13:33.14
that was enough. Now this time
00:13:33.15\00:13:35.49
I want you to do some
of little bit different.
00:13:35.50\00:13:37.58
As we gain the up
position we are pushing
00:13:37.59\00:13:40.32
I wants to squeeze our glutes.
00:13:40.33\00:13:42.47
Ah, alright. To give a
00:13:42.48\00:13:43.92
nice finishing
for this one, okay
00:13:43.93\00:13:45.89
and we're gonna
hold the pause to four
00:13:45.90\00:13:47.65
as second count, so
we're gonna hold it,
00:13:47.66\00:13:49.93
yeah, alright, we go
up, 1 squeeze and down,
00:13:49.94\00:13:52.81
2 squeeze and
down, 3 squeeze and down.
00:13:52.82\00:13:57.16
Just gonna be
more emphasis 4 squeeze
00:13:57.17\00:13:59.09
and down, that's why
I changes the emphasis,
00:13:59.10\00:14:00.71
5 squeeze little
more and hamstrings
00:14:00.72\00:14:02.66
for in 6 squeeze, 7 squeeze,
00:14:02.67\00:14:06.22
8 squeeze, 9 squeeze and 10.
00:14:06.23\00:14:12.13
Alright Marcie I want
you to count for these,
00:14:12.14\00:14:13.89
alright switch
now. You need to count
00:14:13.90\00:14:14.87
and I'm gonna talk. Alright,
00:14:14.88\00:14:15.85
I am counting
right. Yeah here we go.
00:14:15.86\00:14:16.83
Now the thing is when you doing
00:14:16.84\00:14:17.85
this by squeezing,
obviously make this
00:14:17.86\00:14:20.21
connection from your brain,
00:14:20.22\00:14:21.75
all your way down to your muscle
00:14:21.76\00:14:23.33
that's your
firing. So it's okay to
00:14:23.34\00:14:25.15
communicate to your muscles
00:14:25.16\00:14:26.26
so you could get them to work a
00:14:26.27\00:14:28.24
little harder, seven,
00:14:28.25\00:14:29.66
and little more
emphasis to the area,
00:14:29.67\00:14:31.22
8, by squeezing
you realize wow, 9,
00:14:31.23\00:14:33.37
I never knew those
muscles could exist,
00:14:33.38\00:14:35.90
10 squeeze, but they do, okay.
00:14:35.91\00:14:37.40
Let's go back up again.
00:14:37.41\00:14:38.43
Here we go twist
again in round two.
00:14:38.44\00:14:41.37
Here we go, yeah twist
again, right, the song,
00:14:41.38\00:14:43.27
1, yeah.
Everybody heard that song.
00:14:43.28\00:14:45.23
My 5 year old is great at this.
00:14:45.24\00:14:46.37
What the twisting
this? Just you know,
00:14:46.38\00:14:48.01
you know as you
speaking about kids
00:14:48.02\00:14:49.99
get them outdoor
have fun with them
00:14:50.00\00:14:52.00
you know let the
kids know how to have fun.
00:14:52.01\00:14:55.21
Let's check. It's
that we put so much
00:14:55.22\00:14:57.01
limitation on them
afraid of what people
00:14:57.02\00:14:59.14
gonna think of
us, and working out
00:14:59.15\00:15:00.12
should be fun, should be fun.
00:15:00.13\00:15:01.10
Should be like a child
you know. That's right.
00:15:01.11\00:15:03.24
You know I love it when,
00:15:03.25\00:15:04.53
you are a lot like
a child, thank you,
00:15:04.54\00:15:07.33
comes a compliment right.
00:15:07.34\00:15:08.86
It was in a
great way. Ah, thanks.
00:15:08.87\00:15:12.33
One more time.
There we go, alright.
00:15:12.34\00:15:16.17
You still have to squeeze it,
00:15:16.18\00:15:17.20
here we go. One
squeeze, 2 squeeze, 3 squeeze,
00:15:17.21\00:15:22.32
4 squeeze, 5 squeeze, 6
squeeze, 7, 8 squeezing,
00:15:22.33\00:15:30.31
9 and 10. Oh yeah.
00:15:30.32\00:15:33.19
Well that really
makes difference,
00:15:33.20\00:15:34.44
yeah it does. Here we go,
00:15:34.45\00:15:35.47
definitely switches
for me from hands to glue,
00:15:35.48\00:15:37.85
2, yes it does, 3, but you still
00:15:37.86\00:15:39.82
put your hamstrings,
yes, 5, is it 6, yes,
00:15:39.83\00:15:43.99
I was thinking, 7,
thank you, 8, 9 and 10.
00:15:44.00\00:15:49.86
Alright. Back to
that twist again, alright.
00:15:49.87\00:15:51.74
You know I'm so
glad you are here
00:15:51.75\00:15:52.82
because it makes
a difference because
00:15:52.83\00:15:54.54
you know how to count
1 through 10 and basic,
00:15:54.55\00:15:57.59
sometimes when I
talk it's hard to count
00:15:57.60\00:15:59.80
and talk. It is
hard to count and talk.
00:15:59.81\00:16:01.24
Here we go, just go ahead 1, 2,
00:16:01.25\00:16:03.45
you know it's funny
when we and as a teacher
00:16:03.46\00:16:05.99
of all this class
it's like you have to know
00:16:06.00\00:16:10.22
the music. I
don't understand where
00:16:10.23\00:16:12.22
you are in
trance, sometimes at first
00:16:12.23\00:16:14.85
we first started as I
understand your breath
00:16:14.86\00:16:17.18
and counting and I
so delightful for being
00:16:17.19\00:16:19.31
an instructor but
after a while you get
00:16:19.32\00:16:20.92
used to it, and comes
this part of the workout.
00:16:20.93\00:16:24.28
Right. You get this feel you are
00:16:24.29\00:16:25.84
and sense we are.
But you do the same thing
00:16:25.85\00:16:27.32
like when I'm
teaching group fitness
00:16:27.33\00:16:28.67
you got to have that counts,
00:16:28.68\00:16:29.89
so I always pick a count out,
00:16:29.90\00:16:30.99
like you count
because I'm talking,
00:16:31.00\00:16:32.15
because I'm
gonna start and shrink,
00:16:32.16\00:16:34.36
that's right
you got an instruct.
00:16:34.37\00:16:35.34
And I'm so glad
you guys understanding
00:16:35.35\00:16:36.32
what we're going through.
00:16:36.33\00:16:37.30
Alright our third
exercise I'm ready,
00:16:37.31\00:16:39.29
what is that? Third
exercise it's going to be
00:16:39.30\00:16:40.91
curl and press. That's right.
00:16:40.92\00:16:42.30
So take the mats out of the way,
00:16:42.31\00:16:43.32
you get the ball in position,
00:16:43.33\00:16:44.33
it is right over
there, here we go,
00:16:44.34\00:16:47.53
you get, balls are going,
00:16:47.54\00:16:49.61
here we go slide them
with more in position,
00:16:49.62\00:16:51.28
so we could demonstrate, okay,
00:16:51.29\00:16:52.93
here we go.
Have a seat, alright.
00:16:52.94\00:16:54.33
Now the curl and press,
00:16:54.34\00:16:57.01
this exercise
is gonna work here,
00:16:57.02\00:16:59.29
your abdominals
are firing right now
00:16:59.30\00:17:02.00
because you on this
unstable environment,
00:17:02.01\00:17:03.43
her feet with 90 degrees,
00:17:03.44\00:17:04.83
are you getting that Mike?
00:17:04.84\00:17:05.81
Is it important to
have right size ball,
00:17:05.82\00:17:07.54
perfect right sized
ball because sometimes
00:17:07.55\00:17:09.54
people have the ball that is way
00:17:09.55\00:17:10.67
too big for them
and they end up in
00:17:10.68\00:17:12.38
very uncomfortable,
they set too much for it.
00:17:12.39\00:17:14.31
And so you don't
have a ball that's not
00:17:14.32\00:17:16.39
flat enough because
you are sitting right
00:17:16.40\00:17:17.65
through too low. Right!
00:17:17.66\00:17:18.63
You want this to
make some 90 degrees,
00:17:18.64\00:17:19.69
and with this
exercise from this being
00:17:19.70\00:17:22.08
position here, her
lower back is fine.
00:17:22.09\00:17:24.36
Her upper back
is fine but maintain
00:17:24.37\00:17:25.79
this posture. She
is not leaning forward.
00:17:25.80\00:17:27.29
She is sitting very straight up.
00:17:27.30\00:17:28.54
She is gonna have
dumbbells all the way
00:17:28.55\00:17:29.79
down to her side,
all the way to side,
00:17:29.80\00:17:31.48
right there, and we're
gonna do a flexing curl,
00:17:31.49\00:17:33.27
it's like a
regular bicep curl here
00:17:33.28\00:17:35.57
and then watch
she is gonna rotate
00:17:35.58\00:17:37.29
and press straight up over head,
00:17:37.30\00:17:39.21
reverse come back
down back into reverse curl
00:17:39.22\00:17:42.36
finish at the
bottom. Okay. So curl,
00:17:42.37\00:17:44.79
press and rotate,
good bring them down
00:17:44.80\00:17:48.04
and back down.
Now, you got it, got it.
00:17:48.05\00:17:51.80
Slide over bit. Oh
I am sorry, I like,
00:17:51.81\00:17:54.62
the camera likes me.
It does, it does well.
00:17:54.63\00:17:56.97
I admit. It's my
new favorite thing now.
00:17:56.98\00:17:59.38
And you enjoying now.
00:17:59.39\00:18:00.36
I am a little bit nervous but,
00:18:00.37\00:18:01.38
okay but you're
doing great alright.
00:18:01.39\00:18:02.44
Well let's do
this together, let me,
00:18:02.45\00:18:03.69
nice and slow, yeah,
00:18:03.70\00:18:05.59
you are watching
some videos so people
00:18:05.60\00:18:07.25
raise and doing the stuff,
00:18:07.26\00:18:08.23
yeah as raising,
you never want to raise
00:18:08.24\00:18:09.21
your exercises. You
want to let your muscles
00:18:09.22\00:18:10.99
and your brain work together,
00:18:11.00\00:18:12.66
and so you can get the benefits,
00:18:12.67\00:18:13.87
form is the key,
with that type of form
00:18:13.88\00:18:16.05
you do not develop,
right, okay, properly.
00:18:16.06\00:18:18.17
Here we go, let's
go curl it to ten, one,
00:18:18.18\00:18:20.32
and back down, two,
press and back down,
00:18:20.33\00:18:27.28
three, four, now
you notice that when you
00:18:27.29\00:18:37.86
coming to press your five,
00:18:37.87\00:18:39.91
your biceps will
go straight up in line
00:18:39.92\00:18:41.51
with your ears. You want to have
00:18:41.52\00:18:42.97
and going in
front of you like this.
00:18:42.98\00:18:45.08
Mark get that
shot for me please,
00:18:45.09\00:18:47.06
I'm into next curl,
you do want to get a
00:18:47.07\00:18:48.74
straight up and funny over here,
00:18:48.75\00:18:50.01
it now place a lot of
stress on your shoulders,
00:18:50.02\00:18:53.48
you wouldn't get
it where it's stood up
00:18:53.49\00:18:55.35
over your head. Okay
when you are pressing.
00:18:55.36\00:18:57.53
Now Marcie you
can keep going now.
00:18:57.54\00:18:59.08
I did, you said
ten, right? Yeah,
00:18:59.09\00:19:01.09
but I definitely
said, okay I am sorry,
00:19:01.10\00:19:02.84
you need to start.
You don't want to be
00:19:02.85\00:19:03.90
here in front of
you, you want to finish
00:19:03.91\00:19:05.58
straight over here so
you see that right there,
00:19:05.59\00:19:08.27
you don't see my ears,
00:19:08.28\00:19:09.78
you see my biceps,
here forward you don't see
00:19:09.79\00:19:13.35
you see ears and
that's in one position.
00:19:13.36\00:19:15.16
Is that 10, it's
a little over 10.
00:19:15.17\00:19:17.46
I just pick up
your slack it's fine,
00:19:17.47\00:19:19.03
thank you. Okay, let's go back
00:19:19.04\00:19:20.01
to active rest. See
Marcie you're doing,
00:19:20.02\00:19:22.64
you're right.
You're making me look good
00:19:22.65\00:19:26.38
by keeping me to
pieces. Okay, let's do.
00:19:26.39\00:19:28.79
What are we doing this time?
00:19:28.80\00:19:29.77
Okay Marcie, let's
do jump rope this time.
00:19:29.78\00:19:32.04
Alright! Those of
you at home we could do
00:19:32.05\00:19:33.82
a different active
rest and like we're gonna do
00:19:33.83\00:19:35.93
jump rope this time,
so do it with us okay,
00:19:35.94\00:19:38.23
you are ready.
Ready! Let's go 1, 2, 3, 4,
00:19:38.24\00:19:42.27
5, 6, 7, 8, 9, 10, five more,
00:19:42.28\00:19:48.14
1, 2, 3, 4 and 5. Alright,
00:19:48.15\00:19:52.89
let's go to
round two, round two,
00:19:52.90\00:19:54.17
just get your
dumbbells. Thank you.
00:19:54.18\00:19:58.25
You're welcome.
Little gym addict,
00:19:58.26\00:20:00.11
that's right here we go.
00:20:00.12\00:20:01.61
Get help at your
part, that's right alright,
00:20:01.62\00:20:03.14
let's curl and press, 1,
00:20:03.15\00:20:05.46
what we got 10 of
these, yes, 2, 3, 4,
00:20:05.47\00:20:17.69
who picked my weight, I did, 5,
00:20:17.70\00:20:21.23
catching up to you, 6,
00:20:21.24\00:20:25.16
this is a real workout
people, that's right, 7,
00:20:25.17\00:20:29.45
we're not faking an appeal,
00:20:29.46\00:20:30.56
we are not faking, 8,
00:20:30.57\00:20:33.42
and if you don't have
a ball you can use, 9,
00:20:33.43\00:20:36.83
your chair, okay. And
the secret is grab your
00:20:36.84\00:20:40.59
dumbbells and do
just actually what's
00:20:40.60\00:20:42.24
we are doing, 10. Here we go.
00:20:42.25\00:20:43.22
Back to jump
rope again. Alright,
00:20:43.23\00:20:47.43
here we go. Right!
1, 2, 3, 4, 5, 6, 7
00:20:47.44\00:20:54.04
if you really have a
real jump rope at home
00:20:54.05\00:20:55.78
you can use that.
Yeah, but you know
00:20:55.79\00:20:57.62
I wish but we don't have,
00:20:57.63\00:20:58.82
imaginary jump rope,
00:20:58.83\00:21:00.02
you get a crazy as you are,
00:21:00.03\00:21:01.59
have follow to
what, see I'm not a boxer
00:21:01.60\00:21:03.91
but act like a
boxer on TV. Round 3.
00:21:03.92\00:21:08.62
Here we go let's do this, okay,
00:21:08.63\00:21:11.69
alright. Here we
go. Oh I'm rolling.
00:21:11.70\00:21:14.24
You good? Good. Right. Let's go,
00:21:14.25\00:21:16.15
here we go this is
1, 2, 3, deep breath,
00:21:16.16\00:21:28.54
4, you know what breathing,
00:21:28.55\00:21:30.41
very important,
don't try and force it
00:21:30.42\00:21:33.18
and trying to
realize which one you are
00:21:33.19\00:21:35.07
breathing on emphasis,
00:21:35.08\00:21:36.88
up or down just like a
breath natural and you,
00:21:36.89\00:21:40.58
all you do is find oxygen.
00:21:40.59\00:21:42.60
Man, I was talking
what number we are on,
00:21:42.61\00:21:44.19
ah 9. Good girl! 10, okay.
00:21:44.20\00:21:50.69
We will come back to that later.
00:21:50.70\00:21:52.56
Yeah, we can.
Here we go, alright,
00:21:52.57\00:21:54.72
let's go, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10,
00:21:54.73\00:22:03.67
1, 2, 3, 4 and 5, good job,
00:22:03.68\00:22:09.35
oh I thought I was
keep going, that's fine,
00:22:09.36\00:22:10.87
motivated, yeah
you get the dumbbells,
00:22:10.88\00:22:12.91
I'm gonna get the
mat and we're gonna do
00:22:12.92\00:22:14.55
our last exercise.
It's one of my favorites,
00:22:14.56\00:22:17.25
you love them at
home you used to,
00:22:17.26\00:22:19.35
I know you love them yet.
00:22:19.36\00:22:20.33
It's called the
planks, that's right.
00:22:20.34\00:22:21.54
Oh I am gonna get one.
00:22:21.55\00:22:22.52
No, you don't we can
share one, oh alright.
00:22:22.53\00:22:23.50
We can share one.
Alright! Okay get down,
00:22:23.51\00:22:24.73
down facing this
way, face that way,
00:22:24.74\00:22:26.86
this way, that way,
00:22:26.87\00:22:28.04
you have to be little
more clear. I'm sorry,
00:22:28.05\00:22:29.61
this way, this way,
straight down, yeah,
00:22:29.62\00:22:31.08
yeah. See I forgot,
our trainers supposedly
00:22:31.09\00:22:33.08
demonstrate first.
Okay, she is gonna be
00:22:33.09\00:22:34.71
on elbows,
shoulders, elbow straight level
00:22:34.72\00:22:38.41
to the shoulder,
come up in up position
00:22:38.42\00:22:39.82
and she is gonna
keep this up nice
00:22:39.83\00:22:41.85
and flat here upon her toes,
00:22:41.86\00:22:43.23
her toes not slanting backwards.
00:22:43.24\00:22:44.43
It's right down her toes,
00:22:44.44\00:22:45.79
plays emphasis on her
lower back and her core,
00:22:45.80\00:22:48.76
her midsection,
all the muscles through
00:22:48.77\00:22:50.10
here are fine right now,
00:22:50.11\00:22:51.48
even her shoulders are fine.
00:22:51.49\00:22:52.82
You feeling these Marcie?
00:22:52.83\00:22:53.80
I got a little shake going on,
00:22:53.81\00:22:54.78
and if she needs
to modify just drop
00:22:54.79\00:22:56.04
your knees down
right there, okay.
00:22:56.05\00:22:58.50
Let's go to work, slide over.
00:22:58.51\00:22:59.89
Yeah I've already done mine.
00:22:59.90\00:23:00.96
Yeah, but it doesn't count.
00:23:00.97\00:23:01.94
How long we holding
it? Let's do 20 seconds,
00:23:01.95\00:23:05.00
sounds good. Let's
see for those at home,
00:23:05.01\00:23:06.47
you can work
your way up here go.
00:23:06.48\00:23:07.51
This is 1, 2, 3,
4, 5, 6, 7, 8, 9, 10,
00:23:07.52\00:23:16.65
11, 12, 13, 14, 15,
16, 17, 18, 19, 20. Right!
00:23:16.66\00:23:26.39
Let's do use this
relax here, talk for second.
00:23:26.40\00:23:28.53
We are not going
doing an active rest
00:23:28.54\00:23:29.51
at this time
someone will get couple
00:23:29.52\00:23:30.55
more sets in, oh
good, is that okay.
00:23:30.56\00:23:32.52
Important with
planks isn't it to make
00:23:32.53\00:23:35.19
sure your bottom is
right there in center.
00:23:35.20\00:23:37.00
Yes, you don't want to,
00:23:37.01\00:23:37.98
come on let's go I will show up.
00:23:37.99\00:23:38.96
Here we go, you don't
want to be way up here,
00:23:38.97\00:23:41.13
right, you are gonna be nice new
00:23:41.14\00:23:42.58
to position here.
But just I don't want
00:23:42.59\00:23:43.56
to be down here
because it's horrible for you.
00:23:43.57\00:23:44.57
It's not, lower back,
you feel lot of strain
00:23:44.58\00:23:45.78
there just pull right here.
00:23:45.79\00:23:46.82
Oh, we are holding again.
00:23:46.83\00:23:47.80
Yeah, we are holding here. Okay,
00:23:47.81\00:23:48.78
we are doing good. You
guys doing at your home.
00:23:48.79\00:23:50.13
I'm feeling this, I
hope you feeling this,
00:23:50.14\00:23:51.92
but you through
right in your midsection,
00:23:51.93\00:23:53.59
you shake, oh, you know shake
00:23:53.60\00:23:54.85
and that's
normal and that's okay.
00:23:54.86\00:23:56.16
Shake is normal, it's okay.
00:23:56.17\00:23:57.53
Hey you really want
some more information,
00:23:57.54\00:23:59.03
yeah. Okay guys
at home just check
00:23:59.04\00:24:00.95
out this wellness
tip. We're gonna hold this,
00:24:00.96\00:24:02.34
until you come
back, that's right,
00:24:02.35\00:24:03.68
okay, let's go, look around.
00:24:03.69\00:24:05.86
Pregnant women
who exercise regularly
00:24:05.87\00:24:11.58
burn up to 1000 calories a week,
00:24:11.59\00:24:14.19
deliver bigger,
healthier babies.
00:24:14.20\00:24:16.58
Their new borns weigh about
00:24:16.59\00:24:18.51
five percent more than those
00:24:18.52\00:24:19.89
of women who don't exercise.
00:24:19.90\00:24:21.67
What we told we wasn't joke,
00:24:21.68\00:24:25.67
we actually staying,
we did, so you can hold,
00:24:25.68\00:24:28.14
so you can know
that you can work
00:24:28.15\00:24:29.20
your way out, you
start up at 10 seconds,
00:24:29.21\00:24:31.31
20 seconds, working way up and
00:24:31.32\00:24:33.20
holding your
planks to a whole minute.
00:24:33.21\00:24:34.80
This is nothing but strengthen
00:24:34.81\00:24:36.31
your whole core,
your whole midsection,
00:24:36.32\00:24:38.20
all those muscles
that involve in stabilizing
00:24:38.21\00:24:40.46
your body, you
good. I'm good. Okay.
00:24:40.47\00:24:42.47
Let's go. Okay.
Yeah. That was fun.
00:24:42.48\00:24:46.88
That was fun, so it does.
00:24:46.89\00:24:47.98
Okay try to do one more set at
00:24:47.99\00:24:49.97
home but right
now it is our time
00:24:49.98\00:24:51.82
for our cool down, cool down,
00:24:51.83\00:24:53.61
I love cool down, I do too,
00:24:53.62\00:24:54.85
it's relaxing, yes, yes, okay,
00:24:54.86\00:24:56.72
on your back actually flip over,
00:24:56.73\00:24:58.18
let's do a nice
little stretch here, alright.
00:24:58.19\00:25:01.73
Now which one you wanna do,
00:25:01.74\00:25:04.77
what's your
favorite hamstring stretch?
00:25:04.78\00:25:06.01
My favorite ham,
I would like to do
00:25:06.02\00:25:09.22
this glute and
then go from there
00:25:09.23\00:25:11.05
to here just pull,
a nice gentle pull.
00:25:11.06\00:25:13.14
Okay, let's do
that. Yeah, let's do the
00:25:13.15\00:25:15.19
crossed leg one. Okay this one,
00:25:15.20\00:25:16.49
pull that up, come up,
00:25:16.50\00:25:17.74
you gonna show
some to have fun at home
00:25:17.75\00:25:18.72
and they could do it. Once again
00:25:18.73\00:25:19.90
I'm assisting her
and holding support here,
00:25:19.91\00:25:21.41
yeah, as works in
glutes, glutes which we did
00:25:21.42\00:25:24.60
a little glute, we
did lot of glutes work.
00:25:24.61\00:25:26.00
Good. Okay the other side.
00:25:26.01\00:25:32.00
Alright! Switch legs.
And let's do another one,
00:25:32.01\00:25:37.17
show me another
one after this one,
00:25:37.18\00:25:38.45
okay, if you do a hamstring one,
00:25:38.46\00:25:39.73
okay, okay, good.
Grab on both knees,
00:25:39.74\00:25:42.25
pulling behind
home both knees work
00:25:42.26\00:25:44.30
you're lower back, gets stretch
00:25:44.31\00:25:46.07
and little back, okay.
00:25:46.08\00:25:47.16
You gonna kind again breathing
00:25:47.17\00:25:48.89
to in right, yes.
When you are breathing,
00:25:48.90\00:25:50.85
when you stretching,
00:25:50.86\00:25:51.83
when you holding muscles between
00:25:51.84\00:25:53.06
let them relax this is the part
00:25:53.07\00:25:55.13
where you get to say
00:25:55.14\00:25:56.22
I thank you for
doing such a great job
00:25:56.23\00:25:58.85
and I feel so
good and relief from
00:25:58.86\00:26:00.63
lot of attention.
Now here's another,
00:26:00.64\00:26:02.82
for this from
that same position okay
00:26:02.83\00:26:04.46
and I want you to
rock a little bit,
00:26:04.47\00:26:06.00
from side to side
forth, there you go.
00:26:06.01\00:26:08.24
I guess little more,
00:26:08.25\00:26:09.31
you are moving more
of a dynamic stretch,
00:26:09.32\00:26:10.97
I felt more
opening up your lower back.
00:26:10.98\00:26:12.50
If you feel discomfort,
00:26:12.51\00:26:14.00
it might not be
a good one for you,
00:26:14.01\00:26:15.40
but just maintain
holding this position, yeah,
00:26:15.41\00:26:17.10
it just rock like
that. Just rock like that.
00:26:17.11\00:26:19.24
How did do that, a tinny baby?
00:26:19.25\00:26:21.36
Let's go back and do
hamstring stretch again,
00:26:21.37\00:26:23.32
okay. Here we go and
hold that right there,
00:26:23.33\00:26:25.21
let me show that
one. And you pull,
00:26:25.22\00:26:28.23
need to hold and pull, exactly,
00:26:28.24\00:26:30.04
get your caffeine if
you need, there you go,
00:26:30.05\00:26:31.84
you need to, you need to.
00:26:31.85\00:26:34.07
You are so funny Marcie,
00:26:34.08\00:26:35.24
we did it jump row, we did.
00:26:35.25\00:26:36.42
Hey Marcie it's
been great having you
00:26:36.43\00:26:38.83
on the program today, thank you,
00:26:38.84\00:26:39.90
it's been great being here.
00:26:39.91\00:26:40.93
I'm gonna close it out.
00:26:40.94\00:26:41.91
If you want more information
00:26:41.92\00:26:43.29
about the workout we did today
00:26:43.30\00:26:44.38
or you need products that we
00:26:44.39\00:26:45.52
used on today's show,
00:26:45.53\00:26:46.50
if you like to call
me to come to your area,
00:26:46.51\00:26:48.27
go to our
website Action4life.net,
00:26:48.28\00:26:50.85
that's Action4life.net.
00:26:50.86\00:26:52.75
How wonderful is
to know our heavenly
00:26:52.76\00:26:55.18
father is a
consistent God who has
00:26:55.19\00:26:57.26
the same address.
Oh I know you can't
00:26:57.27\00:26:59.91
find God's
address on Google map.
00:26:59.92\00:27:01.82
Only through studying
his instruction manual,
00:27:01.83\00:27:04.29
the Holy Bible
can we find the road
00:27:04.30\00:27:06.51
to our
Salvation. I ask you to seek
00:27:06.52\00:27:09.38
God in his word
daily to help prepare us
00:27:09.39\00:27:11.95
for this exciting journey.
00:27:11.96\00:27:13.32
Hey this is
Casio, reminding you that
00:27:13.33\00:27:15.52
actions are key for
life and it's my prayer
00:27:15.53\00:27:17.85
to Lord give you strength
00:27:17.86\00:27:18.94
and encouragement to
take action everyday.
00:27:18.95\00:27:21.02
You know what, each day I flex
00:27:21.03\00:27:23.74
my faith muscles you
should do the same too.
00:27:23.75\00:27:25.96
I see you next
time God bless, bye-bye.
00:27:25.97\00:27:28.61
You can order your
own copy of this episode
00:28:00.81\00:28:03.63
of Action for Life
on DVD for a suggested
00:28:03.64\00:28:06.36
donation of $10,
postpaid in United States.
00:28:06.37\00:28:09.93
To order your very
own copy please call
00:28:09.94\00:28:12.36
618-627-4651 during
regular business hours
00:28:12.37\00:28:17.32
or visit our
website at 3ABN.org,
00:28:17.33\00:28:20.82
that's 618-627-4651,
or visit our website
00:28:20.83\00:28:26.02
@3abn.org.
Order your copy today.
00:28:26.03\00:28:29.63