You can use to
improve your physical fitness.
00:00:02.38\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
00:00:32.00\00:00:33.13
and you're
watching Action 4 Life.
00:00:33.31\00:00:34.72
On today's episode
we're gonna have a workout
00:00:34.90\00:00:37.06
that's gonna work
your whole entire body.
00:00:37.26\00:00:38.84
You can use a pair of dumbbells
00:00:39.04\00:00:40.46
and your exercise
ball. But first I want to
00:00:40.65\00:00:43.13
check out this
segment we did at one of the
00:00:43.32\00:00:44.86
Florida Hospitals
in the Wellness Center.
00:00:45.05\00:00:47.07
We learned more
about massage therapy
00:00:47.27\00:00:49.23
and the benefits
of massage therapy.
00:00:49.42\00:00:51.08
But as you're
watching the program,
00:00:51.28\00:00:52.85
don't forget to do a
complete body warmup.
00:00:53.03\00:00:55.03
You ever had a massage before,
00:01:23.51\00:01:24.98
you know those type of massages
00:01:25.19\00:01:26.17
that you know you lay down,
00:01:26.37\00:01:27.82
the massage therapist
comes on, comes in a room
00:01:28.02\00:01:30.12
and you know the
individual starts massaging.
00:01:30.30\00:01:32.59
And he's like Oh!
Wow this feels great,
00:01:32.80\00:01:34.68
oh! Yeah, I can go to
sleep, I'm comfortable,
00:01:34.90\00:01:36.86
I'm getting one of
those things call a relaxation
00:01:37.06\00:01:40.70
massage, you know
I just feel great,
00:01:40.90\00:01:42.49
but did you know
massage therapy actually
00:01:42.68\00:01:46.05
has benefits and
that mean not just benefit
00:01:46.23\00:01:48.70
that's why they
call it massage therapy.
00:01:48.88\00:01:51.23
I'm here at this
Florida hospital in Zephyrhills
00:01:51.43\00:01:55.10
and with me today
is Connie Bacon-White,
00:01:55.28\00:01:57.89
she's the head
massage therapist here.
00:01:58.08\00:01:59.52
How are you doing
Connie? Feeling great.
00:01:59.72\00:02:00.72
Hi Casio, listen let's
talk about the therapy side
00:02:00.92\00:02:03.98
of massage, I mean some
people talk about you know,
00:02:04.16\00:02:06.14
Honey, could you
rub my shoulders, yes,
00:02:06.33\00:02:08.25
can you then rub my feet.
00:02:08.44\00:02:09.61
Its fluff, fluff but
there's actually benefits,
00:02:09.81\00:02:12.43
absolutely, and you share
a lot of, of your clientele,
00:02:12.64\00:02:15.56
patients from the
Wellness Center correct,
00:02:15.77\00:02:17.63
exactly, exactly.
Okay, so soon, alright.
00:02:17.83\00:02:19.91
Beside just increasing
circulation people end up
00:02:20.10\00:02:23.81
with pain issues, as a
result of those muscles
00:02:24.01\00:02:26.45
shortening, short,
because the muscles attached
00:02:26.63\00:02:29.20
over joints, when that
muscle shortens its going
00:02:29.39\00:02:32.45
to create problems
in those joint areas.
00:02:32.64\00:02:34.93
And then of
course you've got people
00:02:35.14\00:02:36.75
that are walking around
with these intense headaches
00:02:36.95\00:02:38.81
and they don't realize
that they have these knots
00:02:39.00\00:02:41.16
in the muscles that
are called trigger points
00:02:41.33\00:02:43.61
that are referring
pain to different areas
00:02:43.80\00:02:46.16
of the body. So, that
what we focus on right here,
00:02:46.35\00:02:49.41
so you focus, we
will do what the client
00:02:49.61\00:02:51.22
wants us to do, but
that's our biggest goal,
00:02:51.40\00:02:53.31
your goal is to get
into and provide therapy,
00:02:53.51\00:02:56.09
correct, to release
the pain, to help find
00:02:56.30\00:02:58.18
his balance to get
the muscles back healthier
00:02:58.51\00:03:01.04
again and take someone
that was, there's a knot
00:03:01.20\00:03:03.48
and loosen the knot
and basically get in there
00:03:03.68\00:03:06.15
and you say deep,
what do you call deep,
00:03:06.33\00:03:08.28
deep tissue, deep tissue okay.
00:03:08.47\00:03:10.08
Explain deep tissue
I mean are you digging
00:03:10.27\00:03:12.41
with a shovel or
something or is this
00:03:12.60\00:03:15.92
the pressure
that you're mustering.
00:03:16.11\00:03:17.42
The pressure that
we use really depends
00:03:17.62\00:03:19.47
on the clients, okay,
because everybody does have
00:03:19.67\00:03:21.82
a different pressure threshold.
00:03:22.03\00:03:23.54
So, one of the first
things I would do with you,
00:03:23.75\00:03:26.25
after I open up
the tissue which was,
00:03:26.43\00:03:27.93
with lighter strokes, some
effleurage type of strokes,
00:03:28.15\00:03:31.38
petrissage
strokes. And I would ask you
00:03:31.59\00:03:34.53
what does this
pressure feels like.
00:03:34.72\00:03:36.05
Now, on a scale of 1 to
10, if you're telling me
00:03:36.25\00:03:39.08
that it feels like
5 or 6 I'll ask you
00:03:39.29\00:03:42.81
do you mind if I go a
little bit deeper, okay.
00:03:43.01\00:03:44.99
But what I'm doing
is I'm going in there
00:03:45.19\00:03:46.76
and I'm trying to
find those tight bands,
00:03:46.95\00:03:49.05
I'm trying to find the knots
00:03:49.25\00:03:51.33
that are causing your problem.
00:03:51.53\00:03:53.25
So, those short muscles, I
might test your flexibility
00:03:53.43\00:03:56.77
at anytime just to see
what muscles are short,
00:03:56.97\00:03:59.29
but an
experienced massage therapist
00:03:59.48\00:04:01.80
can watch you walk a
few yards, and could see,
00:04:02.04\00:04:04.82
and would know
where your tight muscles
00:04:05.02\00:04:06.44
are just by your
posture and the way you're,
00:04:06.64\00:04:09.41
you're moving.
Now, somebody at home
00:04:09.60\00:04:11.90
what could they do if
they feel a little discomfort
00:04:12.10\00:04:15.01
in the neck or
little pain somewhere,
00:04:15.20\00:04:17.02
is there like a simple
technique you could show,
00:04:17.21\00:04:19.51
you could show me
like they apply something
00:04:19.71\00:04:22.30
until they get to
massage therapist.
00:04:22.48\00:04:23.74
What I would
definitely recommend first
00:04:23.94\00:04:26.02
is that they stretch, stretch.
00:04:26.22\00:04:28.29
So, before they get
to a massage therapist,
00:04:28.49\00:04:30.31
I always recommend
warm-up those muscles
00:04:30.52\00:04:33.02
you can't stretched
cold muscles that is so true.
00:04:33.21\00:04:35.29
So, you warm-up those
muscles and I will show
00:04:35.49\00:04:37.15
them some specific
stretches to go into, okay.
00:04:37.34\00:04:40.75
Now, when they're on my table,
00:04:40.94\00:04:41.93
I might find those
trigger points and show them
00:04:42.13\00:04:44.81
where if they press
on that trigger point
00:04:45.00\00:04:47.03
and hold it for a
period of time and release,
00:04:47.24\00:04:49.36
it creates like a
pumping action for the blood.
00:04:49.57\00:04:52.36
So, it restricts the
blood flow then the blood
00:04:52.55\00:04:56.15
rushes in so it helps
to break those knots up
00:04:56.34\00:04:58.38
a little up and
that can help them
00:04:58.59\00:04:59.90
that will help them to,
to release some discomfort
00:05:00.09\00:05:03.81
until they're able to get
00:05:04.02\00:05:05.41
a full workout
from you, correct.
00:05:05.62\00:05:07.80
Have you found the Lord
has giving you this gift,
00:05:08.00\00:05:11.76
that you could use this
gift as a healing hand gift
00:05:11.95\00:05:14.35
to help people, isn't that?
00:05:14.56\00:05:15.53
Absolutely,
absolutely, I was in a different
00:05:15.66\00:05:17.85
occupation and thought that,
00:05:18.07\00:05:19.45
that was my life
dream as a teacher.
00:05:19.65\00:05:21.90
And it was probably my
fourth year of teaching
00:05:22.10\00:05:25.42
than I realized that
I could help people more
00:05:25.62\00:05:29.81
long term by doing something
like massage therapist,
00:05:29.98\00:05:32.34
so I took a leave of
absence, went to massage school.
00:05:32.54\00:05:34.95
And probably after
my first three weeks
00:05:35.78\00:05:37.72
I decided this
is definitely where
00:05:37.94\00:05:39.87
the Lord has taken
me. Now, I like that,
00:05:40.07\00:05:41.94
I like that, listen
massage therapy is therapy,
00:05:42.15\00:05:45.32
hey it's great to have
you know some feel good
00:05:45.52\00:05:48.44
massage here now and then,
00:05:48.62\00:05:49.59
but if you have any injuries,
00:05:49.79\00:05:51.05
if you have any pain
discomfort in your back
00:05:51.25\00:05:53.29
and your neck,
seek a massage therapist
00:05:53.48\00:05:55.28
and you'll find
that they could find
00:05:55.46\00:05:56.90
some good relief,
absolutely, awesome.
00:05:57.09\00:05:59.23
Thank you so
much, thank you Casio.
00:05:59.43\00:06:00.90
Now, if you never
receive a massage before,
00:06:01.09\00:06:04.71
I hardly recommend you
search out in your area
00:06:04.93\00:06:07.38
and find a
licensed massage therapist
00:06:07.56\00:06:08.88
and you'll be able to
see if there's something
00:06:09.08\00:06:11.66
you're enjoy and then
trust me I bet it will be.
00:06:11.84\00:06:13.84
Okay, you ready to get started;
00:06:14.03\00:06:15.51
I'm ready to get started.
00:06:15.70\00:06:16.67
Like I said you
need your dumbbell
00:06:16.74\00:06:17.71
and exercise ball
to do this workout.
00:06:17.78\00:06:19.29
And with me today,
is one of my co-host,
00:06:19.50\00:06:21.77
a good friend of
mine Dan Curly Summers.
00:06:21.98\00:06:25.61
I tell you, I couldn't
resist, you get me every time,
00:06:28.91\00:06:30.90
I couldn't resist,
how's it going man?
00:06:31.09\00:06:33.05
I'm doing good
man, how you're doing,
00:06:33.26\00:06:34.43
I'm doing great dude.
00:06:34.63\00:06:35.60
Alright, you ready
for our workout today,
00:06:35.61\00:06:36.58
I'm ready man, alright.
Now, this, in this workout
00:06:36.64\00:06:39.53
you're gonna do four
exercises and it's gonna
00:06:39.72\00:06:41.58
work your whole entire body,
00:06:41.75\00:06:42.72
its one of the
exercise that's very challenging
00:06:42.90\00:06:45.96
and its actually our
first exercise the lunge
00:06:46.14\00:06:48.02
and it's an exercise that a lot
00:06:48.22\00:06:49.74
of people make mistakes on.
00:06:49.92\00:06:50.96
Okay, so we're gonna
teach you how do this exercise
00:06:51.17\00:06:53.63
and you wanna get it
going, we're gonna do three sets
00:06:53.85\00:06:55.97
30 second rest
between and keep going.
00:06:56.14\00:06:58.04
We're gonna go our
reps around 10 at 5 reps,
00:06:58.95\00:07:01.36
but I want you at home
to do 10 to 12 to 15 reps,
00:07:01.56\00:07:04.53
whatever you're
comfortable with doing, okay,
00:07:04.72\00:07:06.12
I'm ready man.
Alright now, we're gonna bring
00:07:06.33\00:07:08.22
Michael in here and Dan, step on
00:07:08.42\00:07:10.32
and show me how to
do a lunge properly.
00:07:10.52\00:07:11.81
Okay, you notice
what he's doing here,
00:07:12.01\00:07:13.46
his chest is straight,
he took his step forward
00:07:13.68\00:07:15.79
and its 9 degrees, go
and step back out again
00:07:16.03\00:07:18.36
and step it out short,
00:07:18.56\00:07:19.81
take a short step and go down.
00:07:20.05\00:07:21.82
You see what's happened,
he didn't stand long enough
00:07:22.03\00:07:24.40
it was a short step
his body is going forward
00:07:24.59\00:07:26.60
or his knees going
way towards his toe.
00:07:26.79\00:07:29.20
That right there
will cause an injury,
00:07:29.39\00:07:31.51
you don't wanna do that.
00:07:31.72\00:07:32.97
And that's what a lot of
time people who do lunges
00:07:33.17\00:07:34.86
they feel I
can't do it, it hurts.
00:07:35.04\00:07:36.39
When you do a lunge properly
00:07:36.59\00:07:37.80
you don't feel a thing.
00:07:38.01\00:07:38.98
Exactly you got
to do it correctly,
00:07:39.16\00:07:40.32
if you don't do
the exercise correctly,
00:07:40.52\00:07:41.78
one, you're gonna get hurt,
00:07:41.99\00:07:43.59
yes, two, you get
absolutely no benefit.
00:07:43.79\00:07:45.14
Exactly, now if
you have a knee injury
00:07:45.35\00:07:47.20
then that wouldn't be something
00:07:47.41\00:07:48.78
that I would reckon you needed,
00:07:48.98\00:07:50.04
find out your range of motions
00:07:50.25\00:07:51.63
to do this exercise, okay.
00:07:51.84\00:07:53.24
But to do it properly
we're gonna extend out,
00:07:53.45\00:07:55.39
and you have to extend
out further distance away
00:07:55.59\00:07:57.22
to make sure that
you're not putting
00:07:57.41\00:07:59.54
some stress on your knee.
00:07:59.75\00:08:00.72
Let's knock these
out, are you ready,
00:08:00.87\00:08:01.98
I'm ready and you
guys could watch at home
00:08:02.18\00:08:03.31
you could learn
from my technique
00:08:03.51\00:08:04.62
and you could do this at home.
00:08:04.83\00:08:05.80
And if you need to, you
could hold on to a chair,
00:08:05.93\00:08:07.87
or a door or against a wall
00:08:08.06\00:08:09.22
to give you support, alright.
00:08:09.41\00:08:11.03
Let's go and
start with our left leg,
00:08:11.23\00:08:12.20
here we go, stepping
forward and stepping back,
00:08:12.37\00:08:14.89
right leg stepping
forward and stepping back.
00:08:15.09\00:08:17.53
This is what we
call a forward lunge.
00:08:17.73\00:08:19.24
Now, as we doing
this lunge, you know
00:08:19.43\00:08:22.03
our back leg is not
touching the ground,
00:08:22.22\00:08:24.30
you don't want have
your knee hitting the ground.
00:08:24.49\00:08:27.80
And you notice my
back toe is coming up.
00:08:27.98\00:08:30.18
So, it allows me to
have the flection at the hip
00:08:30.37\00:08:32.85
to step forward and
to go into that lunge.
00:08:33.04\00:08:35.51
This is working
with our hamstrings,
00:08:35.70\00:08:37.22
our quads and our
glutes with this exercise.
00:08:37.41\00:08:39.49
And you will and you
will feel this stress.
00:08:39.67\00:08:41.58
They don't have to
do too many of them,
00:08:41.76\00:08:42.97
alright I think
we're at one to five,
00:08:43.17\00:08:44.24
but let's a warm up,
this is feeling good.
00:08:44.42\00:08:45.54
Here we go, and here
we go, excellent, alright.
00:08:45.75\00:08:49.94
Now, remember we do
our active rest 30 seconds.
00:08:50.12\00:08:52.05
I'm gonna go ahead
and do some jumping jacks
00:08:52.24\00:08:54.11
and you could just keep
looking, do what you do.
00:08:54.29\00:08:57.15
I'll just be a
knucklehead, this is what I do.
00:08:57.34\00:08:59.41
I tell you what,
I'll jog in place here,
00:08:59.63\00:09:00.87
there you go you jog in place,
00:09:01.06\00:09:02.34
keep it going in there.
Now remember this is TV,
00:09:02.57\00:09:05.81
so if we don't do
exactly 30 seconds forgive us,
00:09:06.02\00:09:10.56
but we want you
at home to try and do
00:09:10.75\00:09:12.83
as you're doing your workout,
00:09:13.03\00:09:14.00
do your 30
seconds, okay, alright.
00:09:14.01\00:09:16.55
Set number two,
I'm ready, I'm ready,
00:09:16.75\00:09:19.10
we ready lets go, step
out with the left leg again
00:09:19.29\00:09:20.98
here we go.
There's one, right leg,
00:09:21.17\00:09:24.09
and sometimes
some people like to do
00:09:25.96\00:09:27.18
the same leg at a
time, stay on one side,
00:09:27.38\00:09:32.65
that's your preference.
But I like, I like alternating
00:09:32.85\00:09:36.75
because it gives one
leg a little chance to break
00:09:36.94\00:09:39.34
and it kind a feels
good having that rhythm
00:09:39.55\00:09:42.00
of that shift one
side or the other side.
00:09:42.18\00:09:44.25
Let's do one more, and
you wanna push off, excellent.
00:09:44.44\00:09:51.14
These actually take
quite a bit of coordination,
00:09:51.32\00:09:53.64
kind of get
frustrated, lot of coordination,
00:09:53.85\00:09:54.82
exactly, right off with
that if you don't get it,
00:09:54.90\00:09:56.91
work at it, practice it.
00:09:57.11\00:09:58.50
Exactly and as you
know sometimes you might
00:09:58.71\00:10:00.49
get this drag if
you're pushing back off,
00:10:00.68\00:10:02.58
and you might find yourself
not as strong to push off,
00:10:02.78\00:10:06.43
use a wall. And if you
need to modify, modify this.
00:10:06.63\00:10:10.04
Come in here
Michael and watch this,
00:10:10.24\00:10:11.83
instead of step and
going all the way down,
00:10:12.02\00:10:14.66
you could step here
and come back higher.
00:10:14.86\00:10:17.88
You stay a little high
which you modify, here,
00:10:18.07\00:10:21.60
by the way it
looks like this, here,
00:10:21.81\00:10:24.24
step a shorter lunge,
have to go so deep okay.
00:10:24.44\00:10:27.99
Ready, ready, that
was a long enough break.
00:10:28.19\00:10:31.36
Third set, here we go,
you were feeling these,
00:10:31.55\00:10:34.59
yes, you were feeling these.
00:10:34.79\00:10:36.11
I think I could
take a 30 minute break
00:10:38.33\00:10:40.49
and I would still feel
these, you still feel these,
00:10:40.69\00:10:42.21
these are good
that's what you want,
00:10:42.41\00:10:43.50
it's true, exactly.
Now you know with some step
00:10:43.70\00:10:45.37
in my hips going
straight down to the ground.
00:10:45.56\00:10:47.07
I'm not going
forward, I'm stepping,
00:10:47.28\00:10:49.33
I'm going straight
down and if you need to,
00:10:49.53\00:10:55.44
if your body weight's too light,
00:10:55.63\00:10:57.37
grab a pair of
dumbbells hold them to your side
00:10:57.58\00:11:00.14
and you could do your lunges.
00:11:00.34\00:11:02.06
And I can feel these
big time, good job, wow.
00:11:04.32\00:11:08.41
Okay, active
rest again here we go,
00:11:09.01\00:11:11.34
I want do some
jumping jacks, alright.
00:11:11.56\00:11:12.75
Seven, eight, now here
modify your jumping jacks;
00:11:18.37\00:11:21.31
remember step out to the side,
00:11:21.51\00:11:23.18
it could be a modification
00:11:23.38\00:11:24.98
you could use at a
lower intensity, okay.
00:11:25.18\00:11:28.79
Good job, now the
secret is when you're doing
00:11:30.50\00:11:32.96
these exercises,
focus on yourself.
00:11:33.16\00:11:37.32
I know this sounds kind
of strange coming from me,
00:11:38.52\00:11:40.28
but you gotta pay attention
00:11:40.48\00:11:41.85
to what your body's telling you.
00:11:42.06\00:11:43.85
If your body's telling
you slowdown, slowdown,
00:11:44.03\00:11:46.41
if your body is
telling you that hurts, stop,
00:11:46.60\00:11:49.93
listen to your body.
Readjust that exercise,
00:11:50.13\00:11:53.85
readjust what you're doing,
00:11:54.06\00:11:55.69
to make sure
that your experience
00:11:55.89\00:11:57.44
of exercising is
a pleasurable one.
00:11:57.65\00:11:59.06
Exactly and don't,
if you're working out
00:11:59.27\00:12:01.78
with somebody don't
think you have to do
00:12:01.97\00:12:03.56
what they're doing, exactly.
00:12:03.75\00:12:04.98
Everybody is at different level,
00:12:05.19\00:12:06.37
everybody is at
different level and it's
00:12:06.56\00:12:07.86
acknowledging the
fact where you are,
00:12:08.06\00:12:09.31
it's a good starting point,
00:12:09.52\00:12:11.07
don't try to be who
you're not, exactly.
00:12:11.27\00:12:13.47
Okay, and that's even
like a walk with Christ,
00:12:13.68\00:12:15.69
sometimes we look at
other people and say wow
00:12:15.88\00:12:18.15
they're doing this, wow,
they're praying for people,
00:12:18.34\00:12:21.70
they do all
these wonderful things,
00:12:21.90\00:12:22.95
God is really using
them. Take your time,
00:12:23.15\00:12:24.91
build that
relationship with Christ
00:12:25.11\00:12:26.87
and he too will use you.
00:12:27.07\00:12:29.09
All he needs you
to be just willing
00:12:29.28\00:12:30.71
he will equip you to be
the tool he wants you to be.
00:12:30.91\00:12:34.25
Exactly, that's exactly
right, the training we do
00:12:34.44\00:12:36.53
here in your walk
with Christ, yeah,
00:12:36.72\00:12:38.72
that training it
starts somewhere,
00:12:38.92\00:12:40.52
someone may be up
a little bit further
00:12:40.72\00:12:42.60
along then where you're at.
00:12:42.80\00:12:43.84
And if you
can't go exactly where
00:12:44.04\00:12:45.41
they're at you
will get frustrated.
00:12:45.42\00:12:46.63
Yes, so just, so take your time,
00:12:46.87\00:12:48.06
take your time and
enjoy, enjoy the experience.
00:12:48.25\00:12:51.22
Alright, let's move on to
our second exercise, alright.
00:12:51.43\00:12:54.06
Go ahead and
grab the exercise ball
00:12:54.26\00:12:55.42
and once you go
ahead in sitting position,
00:12:55.61\00:12:57.18
we want your facing
this way, facing Mike
00:12:57.38\00:12:59.20
and I want you to roll
out in your back position.
00:12:59.38\00:13:01.01
Now, we're
gonna be on that ball,
00:13:01.20\00:13:02.61
we're rolling out,
keep rolling, keep rolling,
00:13:02.81\00:13:04.19
keep rolling, keep
rolling, right your head down
00:13:04.38\00:13:05.70
the ball and
you notice how Curly
00:13:05.90\00:13:08.98
has his feet at 9
degrees, his glutes are high,
00:13:09.19\00:13:11.55
support himself the ball
becomes the bridge for him.
00:13:11.75\00:13:14.18
Now, you stay there I'm
gonna get dumbbells for you.
00:13:14.38\00:13:16.40
Alright, hey Curly, I
want you slide for just
00:13:17.27\00:13:19.84
a little bit forward
little more, alright,
00:13:20.03\00:13:21.57
so I want the head
full completely on the ball
00:13:21.76\00:13:23.48
and place a lot more
stress on your lower back
00:13:23.68\00:13:25.64
to stabilize you,
you're feeling the
00:13:25.84\00:13:26.84
difference there, I
can feel, it's amazing,
00:13:27.03\00:13:28.20
a little moment,s huge
difference, yeah, okay,
00:13:28.42\00:13:29.87
because in this exercise
we want not just to work
00:13:30.15\00:13:32.11
the chest we want the whole body
00:13:32.30\00:13:33.95
to get involved in this one.
00:13:34.16\00:13:35.13
Now before I give you dumbbells,
00:13:35.25\00:13:36.22
I'm gonna show
these variations of grips
00:13:36.33\00:13:37.70
and how to do this
fly exercise, okay.
00:13:37.92\00:13:39.65
The first thing you
give me, imagine you know
00:13:39.85\00:13:42.17
how you have this
straight up right here,
00:13:42.36\00:13:43.74
we're gonna have
your arms straight
00:13:43.93\00:13:45.03
and you're gonna
go open and close,
00:13:45.24\00:13:46.34
straight out to the side,
00:13:46.54\00:13:47.51
keep your arms
straight on this one,
00:13:47.55\00:13:48.59
bring them back in,
00:13:48.78\00:13:49.75
just like that
from here straight arms.
00:13:49.76\00:13:51.70
When your straight
arms flies an option,
00:13:51.90\00:13:53.89
if you go ahead and
use a straight arm fly
00:13:54.09\00:13:55.46
you cannot use a heavy weight.
00:13:55.67\00:13:57.80
It's gonna place too
much strain on your shoulders.
00:13:58.01\00:13:59.65
Other option is, which can be,
00:13:59.86\00:14:03.19
it's a slight bent
elbows. You know its like here
00:14:03.40\00:14:05.62
like he is hugging on to a tree.
00:14:05.82\00:14:07.25
He's gonna keep that
same angle and he just
00:14:07.46\00:14:10.48
gonna open at the
fly which be a chest fly.
00:14:10.68\00:14:14.06
Two variations of a
chest fly, one straight arm
00:14:14.27\00:14:17.03
and one is kind of
a bent elbow, okay.
00:14:17.24\00:14:19.73
And some people
preference just gotta understand
00:14:19.94\00:14:21.93
with a bent elbow
you go a little heavier
00:14:22.12\00:14:23.93
but with your
arms straight weigh
00:14:24.15\00:14:26.59
a lot of stress
on your shoulders,
00:14:26.80\00:14:27.80
yeah, you cannot go
heavy, don't want to get hurt,
00:14:28.00\00:14:29.88
you know and you don't
want to get hurt, alright.
00:14:30.07\00:14:31.84
So, you ready get started?
00:14:32.02\00:14:33.22
Yes, let them see what
it looks like in real action
00:14:33.42\00:14:35.61
okay, just give
me three reps here.
00:14:35.81\00:14:37.38
Alright, go straight arm
let me see the straight arm
00:14:37.58\00:14:39.78
looks like, bring them
back in, give me two more,
00:14:39.98\00:14:44.09
are you feeling
okay, shoulders okay,
00:14:44.29\00:14:45.96
now as you pay attention folks
00:14:46.16\00:14:47.71
as you come down right here,
00:14:47.90\00:14:48.87
watch the range of motion okay.
00:14:48.91\00:14:50.73
Alright now, if you
have the shoulder injury
00:14:50.94\00:14:53.55
like I was saying
right there you might need
00:14:53.74\00:14:55.60
to stop half way or little
beyond half way and listen
00:14:55.78\00:14:59.38
to your body and see
where your range stops, okay.
00:14:59.57\00:15:03.68
You can feel these,
you can still feel them
00:15:03.88\00:15:05.33
in your chest,
you're isolating your chest
00:15:05.54\00:15:06.95
as the key but you don't
want to affect your shoulders.
00:15:07.16\00:15:09.26
Okay, lets show them
the bent elbow and open up
00:15:09.47\00:15:12.42
just the two of
those, because remember
00:15:12.61\00:15:15.33
these don't count,
exactly I love these,
00:15:15.51\00:15:17.64
okay here we go,
let's go to work.
00:15:17.84\00:15:19.36
Roll back up and I
get right in with you.
00:15:19.54\00:15:20.99
Alright you stay
right there ready,
00:15:23.62\00:15:25.69
you gonna get, come on here.
00:15:25.90\00:15:28.42
Right, now we're gonna show how
00:15:28.62\00:15:29.59
you just go down to a dismount,
00:15:29.74\00:15:30.71
go into the
exercise using the dumbbells.
00:15:30.72\00:15:32.65
You're gonna hold down to them,
00:15:32.85\00:15:33.91
roll out into position,
lets knock out some flies,
00:15:34.11\00:15:36.88
here we go, there's one,
two, three, four, five, six,
00:15:37.08\00:15:55.11
how am I doing there, your good,
00:15:55.30\00:15:56.27
no I'm just
shifting up, seven, eight,
00:15:56.35\00:16:00.41
lift your glutes
up, nine and ten.
00:16:00.62\00:16:05.98
It does takes
stress off when you lift
00:16:06.18\00:16:07.89
your glutes back
up. Alright, here we go
00:16:08.08\00:16:10.06
a little active rest
again. I get the ball
00:16:10.26\00:16:13.78
out of the way for you,
can't say I never helped you,
00:16:13.97\00:16:17.38
here we go, one, two,
now you do active rest
00:16:17.57\00:16:21.42
of your choice, what works
for you is to find with me,
00:16:21.61\00:16:24.89
I just want your
body keep moving,
00:16:25.06\00:16:26.95
let your muscles get a
chance to relax for a second
00:16:27.15\00:16:30.08
but you're forcing
your body to keep moving.
00:16:30.27\00:16:32.94
Alright, round two, here we go.
00:16:36.29\00:16:38.27
One of these days
I'm gonna host this show
00:16:41.67\00:16:44.54
and you can do the,
you can start together,
00:16:44.75\00:16:48.43
and we will start together.
00:16:48.62\00:16:50.22
Oh my goodness,
that's not right.
00:16:50.43\00:16:52.64
Very careful, I'll
get your back, okay.
00:16:53.36\00:16:56.41
One, two, three, the
secret of this exercise
00:16:58.93\00:17:06.14
you wanna focus on
your chest muscles squeezing
00:17:06.33\00:17:08.47
together, squeeze
your pecs together,
00:17:08.65\00:17:10.62
push your heel into
the ground, lift your hip
00:17:12.40\00:17:15.19
up so your glutes
are not sagging down,
00:17:15.39\00:17:17.58
your feet at 9 degrees
and you're feeling this,
00:17:17.79\00:17:21.64
that ten, yeah, ten,
good job, roll back up.
00:17:21.84\00:17:24.33
That's twice now, here
we go, one, two, three,
00:17:31.44\00:17:36.65
four, five, six,
seven, eight, nine, ten,
00:17:36.86\00:17:43.47
eleven, twelve, alright,
I'm done with active rest,
00:17:43.65\00:17:48.19
I'm gonna get back to
hitting the weights again,
00:17:48.39\00:17:50.16
you alright, I'm good
man, need a break? Sure?
00:17:50.36\00:17:52.70
I need a break,
I'm just teasing,
00:17:52.90\00:17:54.35
I'm good to go, I'm teasing.
00:17:54.54\00:17:55.93
Listen, don't let me,
don't let me fool you guys,
00:17:56.12\00:17:58.16
this man is an athletic,
he's a professional wrestler.
00:17:58.34\00:18:01.33
Oh there goes your ball,
00:18:02.26\00:18:03.23
okay bring it back
and play there you go.
00:18:03.26\00:18:04.82
But the thing is
we're exercising and it will
00:18:06.58\00:18:09.55
and we're feeling these,
yes, yes, one, two, three,
00:18:09.75\00:18:16.93
four, five, six,
seven, eight, nine, and ten.
00:18:17.12\00:18:31.43
You know what I
must stay right here
00:18:31.62\00:18:33.18
and go into our next exercise.
00:18:33.38\00:18:34.85
Okay we're in a same
position, watch my hand.
00:18:35.05\00:18:37.43
Michael, come in
here and see this.
00:18:37.64\00:18:39.16
My hand's gonna stay
straight here in a position
00:18:39.36\00:18:41.38
head over my head
with the dumbbell,
00:18:41.57\00:18:42.66
I push my heel down
to ground and I'll bring
00:18:42.85\00:18:45.26
both hands down
towards my forehead,
00:18:45.45\00:18:48.48
but could be
positioned over my forehead,
00:18:48.68\00:18:50.62
keep my elbows in
one spot and I'm gonna
00:18:50.80\00:18:52.28
extend back up,
working my triceps, okay.
00:18:52.48\00:18:55.17
Elbow stays in one
spot, you might be conscious
00:18:56.54\00:18:59.17
because if you're
afraid you're gonna
00:18:59.37\00:19:00.77
drop the dumbbells on your head,
00:19:00.96\00:19:01.93
take them over your head.
00:19:02.13\00:19:03.45
Now what you could do is
also if you bring them down,
00:19:04.08\00:19:06.54
you could bring into
that side of your head
00:19:06.72\00:19:08.04
if you want a little
more. Well more importantly
00:19:08.23\00:19:10.41
if I drop these on my
head I'm not getting hurt
00:19:10.61\00:19:12.58
because I'm a big knucklehead,
00:19:12.78\00:19:15.23
you're so funny, so funny.
00:19:15.42\00:19:18.53
Now check this
out people watch this,
00:19:18.73\00:19:20.22
watch Michael come in
and let him see my hips here,
00:19:20.42\00:19:23.29
I may show a
little how you could raise
00:19:23.47\00:19:25.90
this up a notch, okay,
as you're coming you could
00:19:26.11\00:19:28.74
do a drop hip, come
up and down, and up,
00:19:28.94\00:19:33.56
if you want to make a
little bit more challenging
00:19:34.67\00:19:36.97
you could really
work the lower body
00:19:37.18\00:19:38.87
by dropping
hips, raising them up
00:19:39.07\00:19:41.17
and doing the triceps,
okay. So I hope I wasn't
00:19:41.37\00:19:47.68
confusing
anybody but I just wanna
00:19:47.88\00:19:49.89
show something else in there.
00:19:50.08\00:19:51.28
Alright I'm back to
active rest, alright,
00:19:52.37\00:19:56.51
you could hang around,
I'm gonna do them okay,
00:19:57.39\00:19:58.71
alright, there we
go, one, two, three,
00:19:58.91\00:20:02.32
four five, six,
seven, eight, nine, ten,
00:20:03.07\00:20:09.05
one, two, three, four, five.
00:20:09.26\00:20:14.16
Alright, I'm ready to get going.
00:20:14.17\00:20:15.59
I want to make sure we
get three sets of these,
00:20:16.31\00:20:17.95
and move on to our
last exercise, alright.
00:20:20.11\00:20:22.94
Here we go, back
down again, keep your
00:20:23.16\00:20:26.16
glutes high and drop
them down and back up,
00:20:26.35\00:20:29.73
now the secret is this
icing elbows keep your elbows
00:20:32.14\00:20:34.86
in one spot its like
you could any type of tricep
00:20:35.06\00:20:36.84
exercise you want to
keep the elbow locked
00:20:37.05\00:20:39.45
in position and let
the flexion of the hand
00:20:39.67\00:20:42.32
come back and
get to the extension
00:20:42.52\00:20:44.12
of the arms that
works the triceps.
00:20:44.30\00:20:45.86
All about extension and
one more, excellent, good job.
00:20:46.06\00:20:54.43
Alright, I'm gonna sit
here and catch my breath,
00:20:55.68\00:20:57.98
I feel like doing,
I can but I'm gonna
00:20:58.18\00:21:01.20
get our third set
in, because we've got
00:21:01.39\00:21:02.50
one more exercise
to cover, that's good,
00:21:02.71\00:21:04.22
I'll sit here with you because
00:21:04.43\00:21:05.54
I need a breather myself.
00:21:05.73\00:21:07.10
A lot of people
understand you do this,
00:21:08.02\00:21:10.72
this works your whole body, yes,
00:21:10.92\00:21:11.89
your heart rate's
gonna get going, yes,
00:21:12.07\00:21:14.01
you gotta build more stamina,
00:21:14.21\00:21:15.19
you feel better overall,
and those smaller muscles
00:21:15.41\00:21:18.67
that you
normally don't get to work
00:21:18.86\00:21:19.97
they become you
feel them and the whole
00:21:20.32\00:21:24.18
workout goes to another level.
00:21:24.37\00:21:25.60
Nine and ten, alright
then come back to sit on top
00:21:33.37\00:21:38.09
of the ball we're
gonna put our dumbbells
00:21:38.29\00:21:39.65
down and what we're gonna do is
00:21:39.84\00:21:41.31
put the dumbbell
out to the side Curly
00:21:42.08\00:21:43.40
and I want you to
roll, stay on the ball,
00:21:43.61\00:21:45.24
no just stay right
there on the floor,
00:21:45.42\00:21:46.52
stay on the ball and I
want you to walk forward,
00:21:46.72\00:21:48.19
keep walking forward
and lean back right there.
00:21:49.62\00:21:51.60
Stop right there
in the ab position,
00:21:51.80\00:21:53.68
we're gonna workout,
you can already feel,
00:21:53.88\00:21:55.11
you already feel, you
don't have to do anything else.
00:21:55.30\00:21:56.74
No, 9 degrees the
only thing that's touched
00:21:56.94\00:21:58.97
the ball is his
lower back, okay,
00:21:59.16\00:22:00.70
you cat put your
hands behind your back
00:22:00.91\00:22:02.53
across you shoulders,
whatever is comfortable
00:22:02.72\00:22:04.00
for you and I'm
gonna do a slight crunch,
00:22:04.78\00:22:05.75
crunch it up, right
there without moving the ball.
00:22:05.76\00:22:07.69
Without moving the
ball, isolate control,
00:22:07.89\00:22:11.10
there you go, right there,
small movement right there,
00:22:11.84\00:22:14.00
and you will feel those by.
00:22:14.20\00:22:16.04
Just keep going
knocking these out,
00:22:16.24\00:22:17.80
just knock out 10 to 12,
00:22:18.01\00:22:19.15
there's one, keep the
ball still, two, three, four,
00:22:20.00\00:22:27.49
five, I'm sorry those
didn't count Curly, what?
00:22:27.72\00:22:32.45
Six, seven, eight,
one more, nine and ten.
00:22:33.32\00:22:41.11
Good job. Now if you
find this is difficult
00:22:41.33\00:22:43.63
for you to do
this exercise okay,
00:22:43.84\00:22:45.86
what you could do is
just stay in this position
00:22:46.07\00:22:47.74
right here and just hold, okay,
00:22:47.96\00:22:50.28
try and get on a flat
surface, so your feet stops
00:22:50.51\00:22:52.63
sliding and your holding
this position right here,
00:22:52.82\00:22:54.68
my back is supporting
me, my abdominals are firing
00:22:54.89\00:22:58.79
because they're doing
want they're suppose to do,
00:22:59.02\00:23:00.57
they are stabilizing my body.
00:23:00.78\00:23:02.07
Constant tension right here,
00:23:02.28\00:23:03.80
so just hold this
position right here,
00:23:04.01\00:23:05.62
I'm feeling
these, oh yeah, okay.
00:23:05.82\00:23:07.64
Ready to do a second set?
00:23:08.74\00:23:09.71
I'm ready to do some more man.
00:23:09.72\00:23:10.69
Lets go, here we go
lets crunch these babies out,
00:23:10.70\00:23:12.66
here we go, there's
one, two, now if you gonna
00:23:12.88\00:23:16.49
make a basket behind
your head to support yourself
00:23:16.68\00:23:19.23
don't pull your head,
just let your head relax
00:23:19.44\00:23:23.05
into your hands and
just focus on your abdominals
00:23:23.26\00:23:26.02
and just crunch motion,
oh yeah you're feeling these,
00:23:26.23\00:23:28.61
just go three more, you know,
00:23:28.82\00:23:31.24
one, most people
strive, two, the six abs,
00:23:31.45\00:23:35.91
yeah, apparently, I
strive so much I just have one.
00:23:36.13\00:23:41.47
I can with these exercises,
exercises trying to get
00:23:41.67\00:23:45.23
that six of them
back. I haven't seen the six
00:23:45.44\00:23:47.09
since I was 15 but
I'm willing to do it.
00:23:47.28\00:23:49.21
Well they're there
and you actually have more
00:23:49.42\00:23:50.57
than six, its
actually possibly eight, eight,
00:23:50.77\00:23:53.66
everybody has the
same muscles but they have
00:23:53.86\00:23:55.50
body fat to cover them up.
00:23:55.70\00:23:56.79
But anyhow I want you guys,
00:23:56.99\00:23:57.99
we're gonna go
to our wellness tip,
00:23:58.19\00:23:59.16
so we wanna learn some
more. Just check this out.
00:23:59.35\00:24:01.57
A workout partner
can be a great motivator,
00:24:06.64\00:24:09.24
but at times you may
want to workout on your own,
00:24:09.46\00:24:12.31
if you wanna
push yourself harder
00:24:12.51\00:24:14.33
and not worry about the
limitations of your partner
00:24:14.54\00:24:16.39
or get distracted from
too much talking train alone.
00:24:16.58\00:24:19.92
Alright, just like we
were talking about early
00:24:22.25\00:24:24.78
in our workout, when you
do things with a partner,
00:24:24.99\00:24:28.53
don't try to feel you
have to do at their potential.
00:24:28.75\00:24:32.49
Do and work at your
own stage, your own level,
00:24:32.72\00:24:36.70
your own fitness capabilities
and you will improve.
00:24:36.91\00:24:39.44
Your partner is
there to motivate you.
00:24:39.64\00:24:42.51
Sometimes there could
be someone to challenge you
00:24:42.71\00:24:45.03
and sometimes you just
might have to do it on your
00:24:45.22\00:24:47.16
own because the person
with slows you down, exactly.
00:24:47.33\00:24:49.84
That happens a
lot, it happens a lot
00:24:50.05\00:24:51.48
but the key is, focus
on yourself and understand
00:24:51.69\00:24:55.42
that this is like your
relationship with Christ.
00:24:55.61\00:24:58.21
You can't do it
for anybody else;
00:24:58.41\00:25:00.04
you can only do it for yourself,
00:25:00.23\00:25:01.29
that's true, very true.
00:25:01.49\00:25:02.55
You know and but the benefits,
00:25:02.74\00:25:03.73
that's so
rewarding, that's so rewarding.
00:25:03.93\00:25:06.05
Are you ready for a cool down?
00:25:06.25\00:25:07.27
I'm ready man, alright,
let's see, let's do a nice
00:25:07.48\00:25:09.67
simple stretch for
our hamstrings okay.
00:25:09.86\00:25:13.68
Let's get that
out the way, alright.
00:25:15.42\00:25:18.98
Let's do one of my
favorites just stand in here,
00:25:19.20\00:25:21.00
put one foot
forward and bend here
00:25:21.21\00:25:22.98
and we wanna
keep our stretch back.
00:25:23.21\00:25:25.23
You're gonna put more of
a slight bend to that knee,
00:25:25.44\00:25:27.51
on this, this thing
right here, sit down here
00:25:27.72\00:25:30.68
and hold yourself up
push the glutes back,
00:25:30.88\00:25:32.70
oh I can feel the
difference, yes, yes, okay,
00:25:32.92\00:25:35.34
and we're just
gonna hold on that one.
00:25:35.54\00:25:37.45
Okay let's come up
and to switch legs,
00:25:41.14\00:25:42.98
deeper you go into that
leg more you can feel it,
00:25:46.16\00:25:49.47
the more you could
feel it. Okay, lets go into,
00:25:49.67\00:25:56.63
let's do a simple quad stretch,
00:25:56.85\00:25:58.76
we're gonna do
standing here holding one leg,
00:25:58.97\00:26:00.82
just make sure you
get all our muscles,
00:26:02.31\00:26:03.58
you make sure you wanna get it,
00:26:03.79\00:26:05.92
hey Michael come and see
this you see there is a gap
00:26:06.12\00:26:08.78
between my heel and my glutes
00:26:08.98\00:26:10.99
and I'm coming back at the hip.
00:26:11.20\00:26:12.37
Also if you have
trouble with your balance
00:26:12.59\00:26:14.15
get to the wall, get
to the wall, exactly.
00:26:14.35\00:26:15.93
Switch legs, good, alright.
00:26:16.15\00:26:28.17
Chest exercise, put
your hands right here behind,
00:26:28.37\00:26:30.72
I'm doing a nice chest stretch,
00:26:30.92\00:26:32.55
a nice partner chest
stretch, you feeling that,
00:26:32.76\00:26:35.35
yes, yes I can, alright.
00:26:35.36\00:26:36.86
You go and stretch
it twice and I'm gonna
00:26:38.50\00:26:39.90
close this out.
Alright. If you want more
00:26:39.91\00:26:42.09
information about
the workout we did today
00:26:42.10\00:26:43.89
or any products
we use on our show,
00:26:43.90\00:26:45.84
if you want to
invite me to your area,
00:26:46.20\00:26:47.75
go to our
website action4life.net,
00:26:48.00\00:26:50.26
that's action4life.net.
Okay I like to leave
00:26:50.37\00:26:53.32
you with this
thought, picture this, you're
00:26:53.33\00:26:54.82
driving down a road
and someone cuts you
00:26:54.83\00:26:56.81
off, this nearly
cause an accident.
00:26:56.82\00:26:58.77
Your immediate reaction might be
00:26:59.19\00:27:00.34
become angry,
anger is a strong emotion
00:27:00.35\00:27:03.28
and if you allow it
to takeover it could
00:27:03.67\00:27:05.25
cause a lot of
harm. Don't challenge a
00:27:05.26\00:27:07.41
reckless driver or
anyone who has done
00:27:07.42\00:27:09.55
something to hurt
you. Keep your eyes
00:27:09.56\00:27:11.61
fixed on your destination okay;
00:27:11.74\00:27:13.77
I want to encourage
you to forgive others,
00:27:14.04\00:27:16.18
that's what Christ will do.
00:27:16.49\00:27:17.46
This is Casio,
reminding you that
00:27:17.95\00:27:19.46
action is the key
for life, it's my prayer
00:27:19.47\00:27:21.83
that the Lord
gives you strength and
00:27:21.84\00:27:23.22
encouragement to
take action everyday.
00:27:23.23\00:27:25.09
God bless, keep
your flex in your faith
00:27:25.53\00:27:27.71
muscle and I'll see
you next time, bye-bye.
00:27:27.72\00:27:29.88
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