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\00:00:04.77
Please be sure to
consult your physician
00:00:05.24\00:00:07.11
before beginning this
or any exercise routine.
00:00:07.12\00:00:10.00
Hi, my name is Casio
Jones and this is Action4Life.
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And today's
episode we're gonna have an
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exciting workout
using something called a
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medicine ball.
Medicine ball you said,
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it was not some like a
pill or anything it's a
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special weight
ball, you might have see
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them in a old magazine
but it's something that's
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back and we're doing a
lot of fun stuff with it,
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but we're gonna show
you some cool stuff to
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do it as well. But
first I want to check
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out this wonderful wellness tip,
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good information
is always important.
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Enjoy your salad, chunky style.
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Chop your veggies,
instead of shredding or slicing.
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It takes more
efforts to eat big pieces,
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or do more chewing and eat
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less during the main course.
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Alright. Make big
pieces for your salad,
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big green healthy
life food that's the key,
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that's the key. Listen,
Nadine, how are you doing?
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I'm doing well.
Alright. Thank you.
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Okay those of you at
home we have a special
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guest is Nadine
Brooks and she is exercise
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physiologist from good old?
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New York, New York alright.
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New York, New
York, New York, alright.
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So Nadine, you use a
lot of exercise balls,
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I mean medicine
balls before right, yes.
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Because it is a
lot of fun right.
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Definitely and the fun
thing about is there's so
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many different types
of weights you can change
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it up its awesome,
yes, yes, yes. Okay.
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Are you guys ready
at home, before we get
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started we're gonna do a nice
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little body warm up,
okay. What we're gonna do
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we could do an
exercise, we're gonna do, very
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simple exercise
we're gonna do, but we're
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gonna do just hold
our hands here and go
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straight up over
head, hold here and go
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straight up, and let's go
up to raise it up off our,
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up, raise your heels
all the way up and get a
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stretch all the
way down to our feet,
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and raise us off all
the way up to the ground.
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Kevin can you see
that shot, I'm coming up
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lifting my heals of
the ground, here we go and
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lift up, that's it.
Get a good extension
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of the body, excellent,
good job; alright let's do
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a little jog in
place. Now, the secret as a
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warming up you wanna
get blood flow to your
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whole entire area of your body,
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and all it really
takes is just moment and your
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heart has to work a
little harder, a little faster
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so you know it's
getting good, that's warm
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blood, circulating
through your whole entire
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system, get the
whole entire your body.
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And even some times
you could this exact
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same exercise that
you're going to do,
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just with less
resistance, right.
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And your eyes land
that particular muscle and
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let that muscle
you as a warm up, okay.
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Let's do it just
rotation to the center,
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rotation to the side, alright.
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Some of you at home
might be wanting who
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just might have
turned on a program,
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what's going on,
this is action4life.
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We're moving a little
bit slower than normal.
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Now we're doing our
warm-up, this is gonna
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make sure we show a
good and showing how
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the warm-up
awesome. Okay. You ready.
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Okay, okay, okay.
Now our first exercise
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is gonna be like it's
called side lunge okay,
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we're gonna use our
medicine ball with this,
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but the medicine
ball is gonna support,
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it's gonna be we're
gonna take our right foot,
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and we're gonna step
out towards the side,
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Nadine, you demonstrate,
you're gonna step out
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towards aside and she
is going to sit down in a
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back pocket, her
legs slanted here,
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she is like more than
90 degree angle here with
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her glutes sitting
back, she is gonna push up
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that leg back up and
she is gonna step out the
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other leg and do the
exact same thing other side.
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The secret is just
pushing back with this exercise.
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And she is using that
leg to push herself off.
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Excellent, good
job. And keeping the toe,
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and the secret is
you want to keep your toe
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straight ahead, you
want your foot turn,
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it puts a lot of strain
on your knee we'll keep the
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foot nice and firm
and straight and sit back
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into it. Alright.
Now what we're gonna do,
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we're gonna take
the ball, I'm a little,
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so you might
wanna either go back,
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well just let's move
back a little further, okay.
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You go that that
way, no, no that way.
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You go all it over
there, and you're gonna make
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me over here, okay, here we go.
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We're gonna
take up the dumbbell,
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I mean the medicine
ball, and I'm gonna put
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it down to the outside
of our foot as we step out
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and go down with it.
Alright step out to the
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right let's go,
that's good, here we go.
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And this is
excellent for the glutes, yes,
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this one and for
the lower back as well.
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And we are go do
five each side, okay.
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That's 3, 4, and also
for your inner thighs,
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and 5, and 5
okay. That was great,
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alright Nadine, what
do we say for active rest
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we're gonna do.
This is my favorite part
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hold on, okay she gets okay.
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So, this one we want
to do just here you know
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go to your pace but
you want to be here,
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it's a four step, four step yes.
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That's a four step,
so you're gonna step
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forward with your
right foot, step forward
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with your right foot,
out with your left foot,
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back with your right foot
and back to the left foot.
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And we do in a
faster tempo, are you ready?
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Yes, sounds good, hands let go,
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and you get the arms
if you want if you're not
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comfortable and just start out
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with the legs
will get real good,
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look at me don't
look at him, watch.
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Don't look at her
look at me, good job.
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Alright, here we
go, back around two.
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Now, when you're
doing this quick feet
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what we're doing is
we're working it just a
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quick a joe that what we
call like in judo exercise.
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See a lot of athletes
do it, sometimes use a
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ladder, some time
doing somethings back and
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forth, the secret is
quick feet, get you to the
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destination
quicker, safer and once more
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performance is
better. So, we use that as a
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active rest which
is quite a lot of fun,
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so I'll lunge again?
Yes, okay step up to the
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right leg here we
go. 1, am I blocking your
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camera time? Nope, we're good
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okay alright, these
guys are skillful here,
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they make us all
look good and they try to
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make us look good. You know well
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I wanna, now what I'm
really trying to say is
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they do a good job
and we give them a lot of
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hard well they just
do a good job how's that?
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I'm not trying to be
boastful or anything,
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not like that.
Let's do one more, okay.
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That make sense?
Did it? Sure okay.
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For you, I'll
let that one slide,
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you made that one slide.
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Ready, okay here right
foot forward here we go,
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1, 2, don't test me 3,
4, are you ready out there?
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Five, 6, 7, 8, 9, 10.
Okay, alright you guys
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wonder why she got
quick feet, just go
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around tracking a
day. What was your vent
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you ran, 100 and
200, 100 and 200,
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do you remember your best time?
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Let's see my last time
was 12.4, 12.4, which is
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okay, 12.4 which
was okay, which is okay.
00:07:13.58\00:07:16.09
12.4 in a 100. So
if you're not lifting
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weights natural
speed mine, so what do you
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think you could do
now, oh you don't want to
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know, we just, we'll just say we
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live it at 12.4 for
now. 12.4 is your number
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okay here we go.
Alright your right foot
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first here we go, 1, 2, 3,
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that's what I like
about you, you were athletic
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in high school and
you kept on begin active.
00:07:45.58\00:07:50.27
You have be, you
really have to be,
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of course there's a lot
of people, lets do them,
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I'm feeling good.
A lot of people they
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reflect on their
high school years,
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oh I use to be, I use
to. And that's all they have
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unfortunately okay I
used to be able to do
00:08:03.21\00:08:06.53
that back in high
school I was working out all
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the time, my brother,
you could still workout now.
00:08:10.09\00:08:12.78
Right foot first here we
go 1, 2, 3, 4, 5, 6, 7 ,8 ,
00:08:13.40\00:08:20.91
9, 10 good job that was
00:08:21.40\00:08:24.26
a quick feet it went like this,
00:08:24.27\00:08:25.46
1, 2, 3, 4, 1, 2,
3, 4 it's not dancing,
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okay somebody
was questioning that,
00:08:34.09\00:08:35.43
this is quick
feet, a jolting movement,
00:08:35.92\00:08:38.00
okay our next
exercise, are you ready?
00:08:38.51\00:08:40.56
Never, okay hey, I
don't have a whole lot,
00:08:41.46\00:08:43.99
there is some words,
but some of you live in
00:08:44.00\00:08:45.86
those Northern countries
with this countries have
00:08:45.87\00:08:49.31
a lot of big trees
and a lot of chopping,
00:08:49.32\00:08:51.92
this is an exercise
we're gonna do it looks
00:08:52.54\00:08:53.93
familiar, so we in
this motion here legs wide
00:08:53.94\00:08:57.04
with our medicine
ball and we are gonna take
00:08:57.53\00:08:59.83
from here, between
our legs stay down,
00:08:59.84\00:09:02.13
gonna come up
and we're gonna swing
00:09:02.43\00:09:04.70
down, and come
up, and swing down,
00:09:04.71\00:09:08.34
and come up, and swing down,
00:09:08.96\00:09:11.60
and come up, and
swing down, okay.
00:09:12.00\00:09:14.94
Did you guys get
that, did you get that?
00:09:15.39\00:09:17.05
Good, you ready do
it? Absolutely I'm ready,
00:09:17.49\00:09:19.33
just 10, to 10
yeah. Now here you might
00:09:19.34\00:09:22.09
say Casio, you know
that stuff looks good
00:09:22.10\00:09:24.20
and everything but I
don't have a medicine ball,
00:09:24.21\00:09:27.27
but that's okay. We
got a solution for that,
00:09:27.64\00:09:30.68
grab a dumbbell
use your dumbbell hold
00:09:32.01\00:09:35.62
with two hands
holding this way and you get
00:09:35.63\00:09:37.60
exact same
exercise with this okay.
00:09:37.61\00:09:39.46
But, we like the
cool exercise devices that
00:09:40.14\00:09:43.63
we have here and we
are going with these.
00:09:43.64\00:09:45.75
Okay let's start
down going down chopping
00:09:46.06\00:09:47.83
down and come
back up here we go.
00:09:47.84\00:09:49.49
Let's go, 1, 2, down
to squat 3, chopping the
00:09:49.79\00:09:58.04
wood 4, I can't let
it, to let it you know,
00:09:58.05\00:10:00.95
let the momentum take
me, yes, but still have
00:10:00.96\00:10:03.14
control still want to
incorporate your core,
00:10:03.15\00:10:05.36
7, what's happened is
as grab you, take place,
00:10:06.12\00:10:09.06
your body has to
deescalate the speed of
00:10:09.61\00:10:12.04
the ball and change direction,
00:10:12.05\00:10:13.39
which is working
your body, one more,
00:10:14.04\00:10:17.60
excellent, good job.
Alright, so how are you
00:10:19.41\00:10:24.50
feeling? Doing
good, doing good, so quick
00:10:24.51\00:10:26.91
step for it, here we go,
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:10:26.92\00:10:36.24
10, beautiful you like
to do one more don't you?
00:10:36.62\00:10:39.87
Yeah, okay alright,
okay, why are you so silly.
00:10:39.88\00:10:43.65
You know it's
probably are you doing miss
00:10:44.46\00:10:46.23
track, I really do
miss track, I get my
00:10:46.24\00:10:48.22
motivation from my dad,
he still runs by the way,
00:10:48.23\00:10:49.79
your dad runs?
Still runs. Really?
00:10:49.80\00:10:51.74
55, 55, I can't beat him.
He is a distance or speed?
00:10:51.75\00:10:54.75
He's a
sprinter, he's a sprinter,
00:10:54.76\00:10:55.74
I'm just like him.
Do you know I have a
00:10:55.75\00:10:56.92
friend of mine he
competes in like these
00:10:56.93\00:10:59.37
competitions all
United States for like four
00:10:59.38\00:11:02.00
in a over or stuff like that.
00:11:02.01\00:11:03.06
Are you trying to
make fun of my dad?
00:11:03.65\00:11:04.91
No, I'm just saying
just the fact that there are
00:11:04.92\00:11:08.43
events out there
for somebody who is home
00:11:08.44\00:11:11.02
who feels you still
got it, there is a lot of
00:11:11.37\00:11:13.63
activities out there
so you could have a little
00:11:13.64\00:11:16.78
competition and
wanna push yourself
00:11:16.79\00:11:18.43
and compare
yourself to other people,
00:11:18.77\00:11:20.06
it's a good thing, absolutely,
00:11:20.31\00:11:21.39
there's events out
there, that's all I'm saying,
00:11:21.72\00:11:23.38
that's all I'm
saying, that's all I'm saying.
00:11:24.20\00:11:26.21
Hey, anybody is 55
and is active, kudos okay.
00:11:26.36\00:11:30.79
Let's say to my dad,
I know he is watching
00:11:30.80\00:11:33.91
too, okay here we go,
take them down, let's go.
00:11:33.92\00:11:35.56
1, 2, 3, 4, 5, 6 and
this motion reminds me of,
00:11:37.23\00:11:48.78
off the floor 7,
yes, you know using your
00:11:48.79\00:11:52.01
knees versus your
back, using our legs and
00:11:52.02\00:11:54.59
squatting 8, 9, one more and 10.
00:11:54.60\00:11:57.63
Excellent good job,
alright, quick feet again,
00:11:57.64\00:12:01.72
I'm loving these.
Hey, let's do something
00:12:02.07\00:12:03.68
different than quick
feet, let's do an out-out,
00:12:03.69\00:12:05.39
in-in, right. So, it's
like this out-out, in-in,
00:12:05.40\00:12:10.48
out-out, in-in,
out-out, in-in, out-out, in-in.
00:12:10.83\00:12:16.36
I don't have to
wait for that I'm sorry,
00:12:16.37\00:12:17.38
is to get too long
for me, out-out, in-in,
00:12:17.97\00:12:20.21
out-out, in-in,
out-out, in-in, look at that,
00:12:20.42\00:12:22.99
loot at that, she got
the feet work you catching
00:12:23.00\00:12:24.82
this, I see, I see,
are you catching this.
00:12:24.83\00:12:26.32
Okay, you crazy okay
round three that feel good.
00:12:26.63\00:12:30.88
Let's start up, round
three, okay third set,
00:12:30.89\00:12:33.98
third set look it was
best set last set, yes.
00:12:34.29\00:12:36.64
But, make sure we have
proper form is a key if
00:12:36.80\00:12:38.99
you don't have
medicine ball grab your
00:12:39.00\00:12:40.54
dumbbell, so let's go,
take them out let's go down.
00:12:40.55\00:12:42.61
1, 2, make sure you
are breathing some times
00:12:44.54\00:12:48.67
I forget to breathe
3, how can you forget?
00:12:48.68\00:12:50.28
4, I really do 5, 6, 7,
but that's okay I understand
00:12:51.43\00:13:00.02
what you're talking
about 9, one more and 10,
00:13:00.03\00:13:05.47
good job. Alright,
please people at home,
00:13:05.48\00:13:08.56
it's very important
to breathe, okay breathe.
00:13:09.08\00:13:13.06
Listen to our body
relax, let your body do
00:13:14.07\00:13:15.84
it's natural
breathing. Yes there are studies
00:13:15.85\00:13:18.53
that show there's a
proper way to breathe
00:13:18.54\00:13:20.28
and I agree, but to
confuse those who are
00:13:20.75\00:13:23.58
not that experienced
just breathe, and I like
00:13:23.59\00:13:26.42
to keep things very simple, yes.
00:13:26.43\00:13:27.87
Okay here we go, ready step
00:13:27.99\00:13:29.91
foot out here we go, set go.
00:13:29.92\00:13:31.34
I wish we had a
timer who is going faster,
00:13:34.37\00:13:35.94
who is going
faster? Be about a race.
00:13:35.95\00:13:38.06
Are you guys
watching who is going faster?
00:13:38.07\00:13:39.11
It had to be a race. I
hate to get that sweat going.
00:13:39.12\00:13:42.42
Okay I won, I
won. Tonight for the
00:13:44.37\00:13:47.74
town, I won, I
won. I get bonus points.
00:13:47.75\00:13:50.90
Alright that was
three sets, which often
00:13:51.65\00:13:53.76
I would. Now an
exercise we're gonna do
00:13:53.77\00:13:55.88
is kind of cool,
works your bleaks,
00:13:55.89\00:13:57.89
lot of balance, a lot of core.
00:13:58.30\00:13:59.80
It's going to be
a chopping, I mean a
00:14:00.33\00:14:01.67
rotational motion
like a twist okay, okay.
00:14:01.68\00:14:04.64
But, we're gonna
add another element,
00:14:05.00\00:14:08.12
this one do breakdown
a first part, come on in
00:14:08.68\00:14:11.17
here my brother.
Alright, first part it's
00:14:11.18\00:14:13.90
gonna be just rotation to
center, to the other side,
00:14:13.91\00:14:18.47
to center, it's a
rotation you might have seen
00:14:18.85\00:14:21.58
this before magazines
how to rotate with the ball.
00:14:21.59\00:14:24.64
Now we are gonna go
another element we are
00:14:25.11\00:14:26.86
gonna stand on one
leg take your foot off the
00:14:26.87\00:14:28.40
ground, we're gonna
rotate back to center,
00:14:28.41\00:14:31.58
okay is really
challenge our body because that
00:14:31.74\00:14:35.21
weight is extra
force against your body to
00:14:35.22\00:14:41.57
work against and
right have to get to my core
00:14:41.58\00:14:45.22
to maintain my balance
and by the way they count.
00:14:45.60\00:14:49.06
Oh those count, wait.
I think all that you say
00:14:49.47\00:14:51.33
the last time, I don't recall.
00:14:51.34\00:14:52.54
You're such a
cheater, I know, right?
00:14:53.34\00:14:54.65
I think I had to throw
that in, I had to throw
00:14:55.11\00:14:56.80
that in. Okay,
we're gonna start with our
00:14:56.81\00:14:59.08
right leg off the ground. Okay.
00:14:59.09\00:15:00.33
We'll do five you
start, here we go. Okay.
00:15:00.80\00:15:02.66
There's 1, 2. I think you
might have me on this one.
00:15:02.81\00:15:08.46
3, 4, every movement
you do is throwing off
00:15:10.66\00:15:18.22
your body, 5, it affects you.
00:15:18.23\00:15:20.69
Good job, it was like,
felt those, there's your
00:15:21.53\00:15:24.49
core stay tight,
here we go, to the right
00:15:24.50\00:15:26.69
1, 2. Now
remember use a dumbbell 3,
00:15:30.19\00:15:37.52
3, if you don't
have a medicine ball,
00:15:38.18\00:15:39.80
4, or even books,
we can buy that one.
00:15:41.55\00:15:44.94
Hold some books in
your hands or just use
00:15:45.37\00:15:47.19
your arms by
itself. Okay I felt those.
00:15:47.20\00:15:50.62
I just need to
shake out the leg.
00:15:51.02\00:15:52.37
Yeah, you know it's
amazing how the body
00:15:52.38\00:15:55.60
responds to very
small movements. Right.
00:15:55.61\00:15:58.21
And these very small
muscles that sometimes
00:15:58.30\00:16:01.43
mess a lot of people
up, because those small
00:16:01.44\00:16:02.92
muscles are not
that strong, we don't pay
00:16:02.93\00:16:04.87
enough attention, a
lot of people go to gym
00:16:04.88\00:16:06.43
and you know
they like to do legs,
00:16:06.80\00:16:08.18
like to do arms, like
to do chest but do a lot to
00:16:08.19\00:16:10.51
stabilize the
muscles, to help this
00:16:10.52\00:16:12.10
for the larger
muscles. And when they go it's
00:16:12.11\00:16:14.63
a chain reaction.
There are lot of little
00:16:14.64\00:16:16.73
kids love
dominos and line them up,
00:16:16.74\00:16:18.52
you know from the West Indies,
00:16:18.82\00:16:19.79
we love dominos
right, so anyhow I used to
00:16:19.80\00:16:22.55
take dominos and
stack them up as kid and it
00:16:22.56\00:16:24.59
was like, it was kind of fun.
00:16:24.60\00:16:26.63
It was kind of
fun. Same concept,
00:16:27.20\00:16:28.24
same concept. But you know,
00:16:28.25\00:16:29.85
what I like even more
is the fact that in life
00:16:30.78\00:16:34.79
sometimes we have a
negative cycle we get
00:16:34.80\00:16:38.31
going, but God is a
God who loves us and God
00:16:38.32\00:16:41.73
is a God who's
awesome. A second chance.
00:16:41.74\00:16:43.22
He at time could pull a
domino out and start the
00:16:43.53\00:16:46.28
chain reaction. Talk about it.
00:16:46.29\00:16:47.85
And start all over
again, a fresh start. Okay.
00:16:47.86\00:16:49.91
Isn't that cool? I like
that, I like that, okay.
00:16:49.92\00:16:51.12
That just came to
me, but he's like that;
00:16:51.13\00:16:52.94
yes you know
that's how he works.
00:16:53.40\00:16:55.19
He is an awesome
guy; he is an awesome God,
00:16:55.70\00:16:57.79
alright. Where were
we? Side step things again,
00:16:58.18\00:17:00.99
alright, here we go and go.
00:17:01.23\00:17:02.61
See I am doing
tempo, I am doing tempo.
00:17:03.22\00:17:05.74
See I am not like
Nadine. He is doing mollified,
00:17:06.23\00:17:07.65
he is doing mollified.
I am not like the young
00:17:07.66\00:17:08.63
person here beside
me. Remember wisdom
00:17:08.64\00:17:11.40
comes as you get
older okay, alright.
00:17:11.72\00:17:15.52
I'll take care of
them. You're gonna take that
00:17:15.53\00:17:17.23
as a compliment.
Take that as a compliment.
00:17:17.24\00:17:19.28
Little pad one. Here
we go alright, here we go.
00:17:20.24\00:17:23.66
Was this our 2nd
set? Oh yes. A twist,
00:17:23.83\00:17:26.31
rotations with the ball,
right leg off the ground.
00:17:26.89\00:17:29.33
Here we go to the
right, now if you need to you
00:17:29.67\00:17:32.43
can put your back
foot down to give a little
00:17:32.44\00:17:35.19
balance and support
okay. But do your best.
00:17:35.20\00:17:38.52
I am gonna cheat on this one.
00:17:38.53\00:17:39.50
To maintain,
what number is this.
00:17:39.51\00:17:44.30
Oh we'll go with four.
Four this is 5 one more
00:17:45.33\00:17:49.71
and 5 good job.
Alright good here we go.
00:17:49.72\00:17:53.00
One, you have to focus people.
00:17:54.14\00:17:55.68
Do you think now it's
better to keep your head
00:17:57.17\00:17:58.74
straight forward
or move it to the side
00:17:58.75\00:18:00.39
which one would you
like? I like to keep the
00:18:00.40\00:18:01.81
head straight
forward because if you start
00:18:01.82\00:18:03.48
turning the head
that's more stress on the body
00:18:03.49\00:18:06.78
of gravity and that would really
00:18:07.27\00:18:09.22
throw off your
balance. A lot time people,
00:18:09.23\00:18:11.22
to maintain good
balance by looking
00:18:11.59\00:18:13.28
straight ahead at a fixed object
00:18:13.29\00:18:14.75
makes it a lot
easier. Yeah you're right.
00:18:15.10\00:18:17.06
Okay. It does. I was
actually able to do with
00:18:17.07\00:18:19.83
that. Ye, it
does. She like it says,
00:18:19.84\00:18:21.95
our body's so awesome,
just little small simple
00:18:22.12\00:18:25.15
things is. Small adjustments,
00:18:25.16\00:18:26.86
small adjustments. Let's
say, it's hard to explain
00:18:26.87\00:18:28.60
it but I just did, what I mean,
00:18:28.61\00:18:30.14
What I mean is it's
hard to explain really how it
00:18:30.44\00:18:33.37
really works. You
just got to do it.
00:18:33.38\00:18:35.02
Just got to do it,
alright, here we go, once again
00:18:35.03\00:18:36.29
here we go. So
what you're doing here
00:18:36.30\00:18:39.33
we're not just
opening our legs it's
00:18:39.54\00:18:40.91
1, 2, 3, 4, 1, 2, 3, 4, 1,
2, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4,
00:18:41.90\00:18:49.95
Alright, okay. I like to see
00:18:50.40\00:18:52.47
your facial expressions.
I do have some funny
00:18:52.48\00:18:54.56
facial expressions.
Don't I? Oh I should,
00:18:54.57\00:18:57.16
do face expressions okay.
00:18:57.17\00:18:59.06
I should call the expressions.
00:18:59.23\00:19:00.65
I am happy when you
have like a stink face
00:19:00.77\00:19:02.90
make some ugly face.
Or else if you want the
00:19:02.91\00:19:06.73
whole jaw is up.
Yes, that's not my running
00:19:06.74\00:19:09.25
form, in a running
form you relax when you've
00:19:09.26\00:19:11.46
run, even when you're sprinting.
00:19:11.47\00:19:13.26
Alright 3rd set
let's go to work.
00:19:13.27\00:19:14.56
Alright, all you keep
trying to keep the head
00:19:14.57\00:19:15.61
straight for this
time. Alright keep the head
00:19:15.62\00:19:16.64
straight, here we
go. Yeah you're right.
00:19:16.65\00:19:19.53
Some easier,
it's easier isn't it?
00:19:19.54\00:19:20.96
Two, I feel it's
already on my toes, 3,4.
00:19:21.52\00:19:29.47
Breathe it in. Five,
we are talking so you
00:19:30.02\00:19:35.09
remember to
breathe. Okay here we go
00:19:35.10\00:19:37.62
is 1, 2, 3, 4 and 5.
Good oh sorry I cheated.
00:19:38.70\00:19:55.47
That's okay now your
good; alright here we
00:19:55.48\00:19:57.60
go open and close.
Ready. Ready let's go.
00:19:57.61\00:20:00.91
It's always open and
close to do or do you
00:20:01.90\00:20:03.03
have another
one? No, this is it.
00:20:03.04\00:20:04.43
Okay, I had to do this one out.
00:20:04.90\00:20:06.52
You have another
exercise you're gonna
00:20:06.53\00:20:07.50
do it faster. Okay what is that?
00:20:07.51\00:20:09.62
This is not training
water. Awesome, this steam
00:20:09.63\00:20:13.04
up the body, involve it
it again, feel like I am
00:20:13.05\00:20:15.07
doing a
butterfly. Did a butterfly,
00:20:15.44\00:20:17.09
did a butterfly.
You know might as well
00:20:17.33\00:20:19.41
start swimming,
it works, it works,
00:20:19.42\00:20:20.86
it works for
me. It works for me.
00:20:20.87\00:20:22.48
Yes it did. Works
for me, okay our last
00:20:22.49\00:20:24.77
exercise in our ball routine,
00:20:24.78\00:20:26.81
we're gonna do arms.
It's quite different it's all
00:20:27.19\00:20:30.24
you seen it before
but were you gonna use,
00:20:30.25\00:20:31.72
your hold a medicine
ball and we're gonna do a
00:20:32.57\00:20:35.44
bicep curl here,
ready? I'm gonna show you
00:20:35.45\00:20:38.11
how to do this at
home. Are you ready?
00:20:38.12\00:20:39.59
I must stay
right here towards you.
00:20:39.82\00:20:41.00
It's a rotate of
the arms and curl
00:20:41.33\00:20:44.36
over your shoulders.
Okay come down front,
00:20:44.57\00:20:47.36
curl up, come
right down and curl up.
00:20:48.09\00:20:51.03
That's the first
part, the second part right
00:20:51.04\00:20:53.19
over head full
triceps extensions,
00:20:53.20\00:20:55.35
you've done this before
but we're gonna use the ball.
00:20:55.58\00:20:57.82
Once again if
you're gonna use dumbbells,
00:20:58.21\00:21:00.29
hold the dumbbells on
the corner okay and curl
00:21:00.66\00:21:04.09
up and curl this
way. Triceps just the same
00:21:04.10\00:21:08.49
way hold one end
okay. Fair enough. Alright,
00:21:08.50\00:21:11.05
now you know how to do this?
00:21:11.65\00:21:12.62
Yes, I am ready.
Let's do this, everybody
00:21:12.63\00:21:14.48
ready at home?
Because I am ready
00:21:14.49\00:21:15.82
to do this like
Brutus. Okay, here we go curl
00:21:15.97\00:21:18.98
to side here we go
to the left side start.
00:21:18.99\00:21:20.54
Here we go 1, 2. Now
does it matter how far
00:21:20.55\00:21:27.88
you go down or do
you. Three, well I like all
00:21:27.89\00:21:30.48
full extension.
Okay. It's good four.
00:21:31.22\00:21:33.24
That's right because
you know you work out the
00:21:33.25\00:21:34.23
whole, the whole
bicep. Yeah whole bicep.
00:21:34.24\00:21:35.91
Having 5, there
are other techniques of
00:21:36.44\00:21:39.34
training the
cooperates a different range of
00:21:39.35\00:21:41.65
motion but you know this
is a little more advanced.
00:21:41.66\00:21:44.08
Here we go, one.
And this is, this is fun
00:21:44.37\00:21:47.10
too you know going
from bicep to tricep to
00:21:47.11\00:21:48.78
give the muscle
time and a break.
00:21:48.79\00:21:50.91
What you're doing
you're really working
00:21:51.88\00:21:52.95
the opposite
muscle. Right. And keeping
00:21:52.96\00:21:55.59
them both
conditioned, one more excellent.
00:21:55.60\00:22:00.36
Well that reminds me
it's like most of you
00:22:00.73\00:22:02.61
don't realize
injuries occur when one muscle
00:22:02.62\00:22:05.42
is reaching in the
other. Right. So you always
00:22:05.43\00:22:07.06
want to strengthen
your muscles to get them
00:22:07.07\00:22:08.88
balance. Doesn't
have to be 100 to 100,
00:22:09.19\00:22:11.79
but a closer ratio, what
is closer ratio that it's
00:22:12.12\00:22:15.59
not when you do an extension,
00:22:15.60\00:22:18.94
the flexion doesn't
hurt or rip and tear. Right.
00:22:19.22\00:22:21.79
Okay, now let's
do something little
00:22:21.80\00:22:23.62
different we're gonna
do yes that's right you
00:22:23.63\00:22:26.29
did had those, here we
go. She got this today,
00:22:26.30\00:22:28.34
we're gonna jump
side to side let's go
00:22:28.58\00:22:29.96
1, 2, 3, 4, three
always skiing, you ever seen
00:22:30.42\00:22:34.24
the skiing, yes 5, yes, 6,
7, 8, I'm from Florida, 10.
00:22:34.25\00:22:39.01
Oh! I'm sorry.
Eleven, 12, 13, 14 and 15.
00:22:39.02\00:22:44.10
See, we have to make
trips to snow or watch
00:22:44.65\00:22:47.22
on Olympics not
the same, not the same,
00:22:47.23\00:22:49.72
not the same. Here
we go, curls again,
00:22:49.73\00:22:51.51
let's go left
side. There is 1, 2, 3,
00:22:51.87\00:22:57.80
wait was I
doing, counting wrong?
00:23:00.29\00:23:01.79
Probably. Okay.
But what you know
00:23:02.82\00:23:04.34
I forgot the wise
you're wise right sorry. Yes.
00:23:04.35\00:23:06.39
Can't be wrong.
Let's do two more
00:23:06.40\00:23:08.81
one more and one
more. Good job triceps here
00:23:11.39\00:23:15.54
we go back and
out. And you know I like
00:23:15.55\00:23:18.17
your feet position
too, you're more stable more
00:23:18.18\00:23:20.16
stagger. Yes I like
having this one foot
00:23:20.17\00:23:21.63
stag in front of the
other one, it's works for me.
00:23:21.64\00:23:23.84
Some people like it and let's
00:23:24.29\00:23:26.49
switch on feet
on this. Here we go,
00:23:26.50\00:23:28.24
we're gonna stay here and pump
00:23:28.74\00:23:29.71
this out and
work these forearms.
00:23:29.72\00:23:31.30
How's your
weight doing over there?
00:23:34.32\00:23:35.52
I am doing great.
Too heavy, too light.
00:23:35.53\00:23:38.01
No, no do that way.
Okay just making sure.
00:23:38.02\00:23:40.33
Yes. Kind of feel
struggling in your
00:23:40.34\00:23:42.02
shadow over
there. No, no that's I am
00:23:42.03\00:23:43.77
trying to make it look
hard they wanna really is.
00:23:43.78\00:23:46.48
Okay. Hustle this,
side step let's go that's
00:23:46.49\00:23:49.22
1, 2, 3, 4, 5, 6, 7, 8,
let's stop for ten, 9 and 10.
00:23:49.23\00:23:57.71
Not bad. Why
did you stop at ten?
00:23:58.96\00:24:00.39
Because I got to go
to wellness tip. Oh okay.
00:24:00.64\00:24:02.48
That works, you guy
ready for some information?
00:24:02.49\00:24:04.43
I am, let's go
and check this out.
00:24:04.79\00:24:06.09
Reduce body fat
sensibly, rather than
00:24:10.49\00:24:13.32
starving weight off
engage in activities that
00:24:13.33\00:24:16.02
involve your body's
major muscle groups,
00:24:16.03\00:24:18.11
depending on the
type and intensity of your
00:24:18.46\00:24:20.50
workout routine.
Exercise can burn
00:24:20.51\00:24:22.78
up to 1000 calories an hour.
00:24:22.79\00:24:24.75
Well aerobics pays
off and most of you don't
00:24:28.76\00:24:31.75
realize it's a
variant component of weight
00:24:31.76\00:24:34.28
management. You can
burn a lot of calories
00:24:34.29\00:24:36.40
with ropes but,
remember this people
00:24:36.41\00:24:38.03
that's just on the
component and you're
00:24:38.85\00:24:40.26
good research in
training program,
00:24:40.27\00:24:41.66
good in habit and then
last one I call healthy
00:24:42.17\00:24:44.76
mind, connected
to heavenly Father,
00:24:44.77\00:24:46.66
understand who you
are, what's your purpose
00:24:46.67\00:24:48.87
and understand
that's your driving factor,
00:24:49.59\00:24:51.71
you put God first, everything
00:24:52.00\00:24:53.45
else falls into
place. And so a lot times
00:24:53.46\00:24:56.59
people do a lot of
aerobics but don't do
00:24:56.60\00:24:58.43
resistance, but
do resistance but not
00:24:58.44\00:24:59.94
aerobics and
they understand why it
00:24:59.95\00:25:01.12
doesn't work.
Your body is designed
00:25:01.13\00:25:02.61
to work as a complete
system, if you have one
00:25:02.62\00:25:05.76
side one component not there.
00:25:05.77\00:25:07.74
You're not going to
get the results that you
00:25:08.17\00:25:09.15
want. That's why
we do a little mix of
00:25:09.16\00:25:11.11
everything. I want
to work on something,
00:25:11.12\00:25:12.47
see people say, I
don't wanna get you big,
00:25:12.48\00:25:13.70
I just want to do
aerobics but what you
00:25:13.71\00:25:15.20
just said made perfect sense.
00:25:15.21\00:25:17.23
You know and ladies,
you don't have enough
00:25:17.24\00:25:19.64
of a hormone
called testosterone.
00:25:19.80\00:25:21.79
You're not gonna bulk
up, so don't be afraid,
00:25:22.22\00:25:24.64
a big huge thing.
That's the key thing
00:25:24.83\00:25:26.13
woman afraid. And
also don't worry about
00:25:26.14\00:25:28.20
messing up your hair,
don't let your hair stand
00:25:28.21\00:25:31.01
away from you being
healthy for the Lord.
00:25:31.02\00:25:33.37
Okay, go and take a
shower, take care of
00:25:33.53\00:25:35.59
what you got to do,
but listen you give God one
00:25:35.60\00:25:38.90
hour a day and
he'll make the 23 hours be
00:25:38.91\00:25:41.94
more effective
that you make that 24.
00:25:41.95\00:25:43.76
It's like paying tithe
but you do with your health.
00:25:43.77\00:25:46.06
Yes. You're ready
for a cool down. Yes.
00:25:46.07\00:25:48.40
Alright, let's do a cool down.
00:25:48.41\00:25:49.95
Alright let's do,
this is very similar,
00:25:50.44\00:25:51.88
we're gonna do a
very simple exercise.
00:25:51.89\00:25:53.13
But we're just gonna
do a rotation and hold.
00:25:53.14\00:25:55.25
And just hold and breathe.
00:25:56.28\00:25:57.49
Thank you for the reminder.
00:25:58.53\00:25:59.50
Yes, breathing is
good. And if you see me pass
00:25:59.64\00:26:02.07
out and it's on
the screen anymore.
00:26:02.08\00:26:03.77
It's because I wasn't breathing.
00:26:04.13\00:26:05.47
Okay the other side
rotate. Sorry, oh man.
00:26:05.70\00:26:10.03
Now, watch this we're
gonna do a little different.
00:26:11.05\00:26:12.89
Okay, go back to
switch your feet,
00:26:13.44\00:26:16.02
switch your feet,
there is the exact same
00:26:16.78\00:26:18.17
rotation again that
side. And you feel different.
00:26:18.18\00:26:20.47
See you have changed it. Right.
00:26:20.48\00:26:21.82
Gonna work out one
side and mine's will
00:26:25.44\00:26:26.82
work on the other.
Yes, other side just rotate.
00:26:26.83\00:26:28.89
That is awesome, alright Nadine,
00:26:35.46\00:26:37.31
good job today. Thank
you. Wonderful job I am
00:26:37.32\00:26:40.07
going to close
this out okay. Okay.
00:26:40.08\00:26:41.93
If you want more
information about the
00:26:42.15\00:26:43.66
workout we did
today or any products
00:26:43.67\00:26:45.43
used on today's show.
If you want to contact
00:26:45.44\00:26:47.57
me go to our
website Action4life.net,
00:26:47.58\00:26:50.55
that's Action4life.net.
Philippians 4:13 says,
00:26:50.56\00:26:54.45
I could do all
things through Christ who
00:26:54.46\00:26:56.21
strengthens us. Not
something but all things.
00:26:56.22\00:27:00.38
That means if you
can't find time to exercise,
00:27:00.48\00:27:03.31
you can't quit smoking,
you can't kick this habit
00:27:03.57\00:27:06.79
or that. Listen, God
is there, trust his words
00:27:06.80\00:27:11.97
and claim his
promise, he could do it.
00:27:11.98\00:27:14.05
He did it for me,
that's another story,
00:27:14.67\00:27:16.96
this is Casio
reminding you to take action
00:27:17.17\00:27:19.84
every single day and
it's my prayer that the Lord
00:27:20.40\00:27:22.56
give you strength
and encouragement to take
00:27:22.57\00:27:24.56
that action. Listen,
I love you and I see you
00:27:24.57\00:27:27.59
next time, keep
flexing your face muscle.
00:27:27.60\00:27:30.04
Thanks for watching bye, bye.
00:27:30.19\00:27:31.82
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