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\00:00:05.19
Please be sure to
consult your physician
00:00:05.20\00:00:07.26
before beginning this
or any exercise routine.
00:00:07.27\00:00:10.30
Hi, my name is Casio
Jones and this is Action4Life.
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And in today's
workout we kind of made a
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little bit more challenging,
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for those who are
out there that says,
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you know Casio,
step it up a bit for me.
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This one is for you but
first check out the story
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did in Tampa about kayaking.
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Do you wanna to
know about kayaking?
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Well I definitely found
out, while we're rolling
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the segment make sure
you do a full body warm up,
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so you're ready when we get back
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for our workout.
Let's check it out.
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We're in Tampa,
Florida in Ospid Bay Outdoors,
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it's a home of kayak
that's right, it's one of
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the areas in Tampa
where you could learn about
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kayaking and with
me today is the owner
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and his name is Tom.
Tom, how are you doing Tom?
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Hey Casio, how are you
doing? I am so glad to be
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here with you.
Thanks for coming.
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Listen, this is a cool
what I love is green color
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but kayaking. Okay
tell me the difference
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between kayaks.
Absolutely these what
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you are looking at
here polyethylene plastic
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kayak that's your less
expensive, more bangable,
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beat them up. You
know just knock them
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around type of
material those. Okay.
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The one your had
your hands on here,
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that is a tandem,
so you got two seats,
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two people can
ride on it. Gotcha.
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The one on in front of
me here would be a single,
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so one person would ride on it.
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Now what is this, this
is. This is what we call
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dry storage. Dry
storage. Because it gives you
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access inside the boat
and it gives you storage
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for your gear to
be able to put it away
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and keep it from getting lost.
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But how is that,
it's not air tight. Is it?
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It's not air tight,
it's mostly air tight
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but it's not completely.
Is not completely 110%.
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Exactly, so voice
your conversation,
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a drip from the
water intends to find
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its way in there.
So anything you've got
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that you wanna keep
dry, your cell phone,
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your cameras. You
want to put it in a dry bag
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before you put it
in here. Okay now,
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give me name okay, I
am not really a boater,
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so boats have and a
kayak have, all the same
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different names you
know different name for
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each front and back and
side. Can go through it.
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Lot of terms I
mean always on the boats
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your front of your
boat is to bow underneath
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of the bottom is your
hull, the top is the deck,
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the canoes have gunnels
that run along the sides.
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Kayaks sometimes
you might call them a
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Gunnel just a top
head. Okay excellent,
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excellent gunnel.
Gunnel. What's a gunnel?
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The gunnel is the
edge top edge it they seem
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other canoe or the kayak
that will be your gunnel.
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Okay now you must
have, and the way of
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the boat is the stern.
So and the rear the boat
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is the stern. Just
stern. So your balance
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turn that can deck
and hull. Simple enough.
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Simple. A lot of now
feet word, where do you
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put my feet. Is it
variation and comfort?
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It varies on the
boats, some boats they are
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molded in, there is
little notches on that boat.
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That your feet into
and grab on, see you don't
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have any extra parts
or anything else to move.
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Other boats have
things like this where
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it's an adjustable pedal. Okay.
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That you brace your
feet. Tom, I am loving this,
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I am excited
we're gonna have to get,
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take one of these in
a water. Let's do it.
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I am seeing about it,
hey listen this is a kayak.
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Kayak is definitely
different than a canoe,
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so lot of fun and
it's very inexpensive way
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of getting
outside and having fun
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in the water right? Absolutely.
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No won't need
any special license.
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No license. It's easy
to transport and it's a lot
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of fun for the
whole family. Absolutely,
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everybody can go. Tom,
thank you so much to give
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us a basic of one on one
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on Kayak. Thank you. I love it.
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Well there you go
kayaking, hey let me
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go honest with you I
had a great time as soon
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as I got on the
water and had a great time
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learning about how to
kayak. With me today is
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my special guest
Marcie English, Marcie
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how are doing?
Glad to have you back.
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Thanks for having
me back. Did you get a
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chance to go
kayaking? I have not;
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I really want to,
I've never had a chance.
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Yeah, its to me one
of the blesses to live
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in Florida, we've lot
of water, lot of inter
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coastals, it's just
great. You know this,
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you know but I want
to say happy with take it
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on the ocean.
That's just too much water.
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And there's too
many other creatures out
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there that I am
not familiar with.
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Yeah my wife is just
like that. She wants like
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sharks to view, yes,
and I and I think that
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it just does it for,
you know it's sort of bit
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educational just
rapture some water.
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No, I don't like
the ocean at all.
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I am have to go on
a cruise without her;
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can you imagine, I'm
gonna have to figure out.
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Who's great you
stay up on the boat,
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you're so high. You
were think but enough
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for her, so any how
like I said we're gonna
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have great workout
today and so except what
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we're gonna do is
going to be raise up just
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a little bit. I
got a lot of emails,
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say hey Casio, can
you like just a little
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bit raise it up.
Someone this workout gonna be
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a little Pam for you
guys, okay ready. Ready.
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Okay grab your
exercise ball. Alright.
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Move on position,
we're gonna use the first
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exercise we're gonna
use doing some pushups
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on exercise
ball, move back just a
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little bit Marcie.
So because you have to
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roll out forward.
Yes I got to roll out.
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Here right forth
yeah right there.
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Roll out forward
on the stomach, right
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there I am gonna stop
till your knee position
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round the ball. Now
roll back out again show
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me how to do that
again. Alright. Because some
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people not even
spinned the ball before Marcie.
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That's right the ball
is. It's fun but can be
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different for some
people, it does much more than
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just abs in the
gym. Absolutely. Okay her
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knees right here in
half way between the ball,
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she's gonna do and
if hands run underneath
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her shoulders right
down and do a push up.
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Keep your head
neutral position she's not
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dipping her head but
she is going herself down
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with her chest.
Dipping your head does not
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make the push up
over. That does not you
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know, it does not do
anything, have to touch
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that all the time. I
don't think everybody
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will get that. Okay,
stay right here in this
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position. Now that's
the first part of her
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exercise, the second
part she's gonna bring
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her knees in and
back out. Good, again
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and back out good
we're gonna do five on five.
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We know you're gonna
do your five on five.
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Once she soon as
she get done. Oh Okay.
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Are you done,
okay that's enough,
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that's enough, roll
back up, roll back up.
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There we go. Join
in whatever you want
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to Casio. You
know, what, you know I am
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tired you can't take
it for the team Marcie.
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Take it for the
team, alright people ready
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get started I am
getting my dumbbells
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out of the way.
Just warming up, oh yeah.
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Here we go, just
take them down. Ready.
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Here we go 1, 2, 3,
4 and 5 lets bring your
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knees in 1, 2, this
is working all the core,
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3 and you will feel
these 4 and 5. Good job,
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well back out
alright. Yes. Hi active rest.
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Active rest what are
we doing? What do you
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think? Let's just
do four.. Burpees?
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Let's just do 4.
Alright. Because we
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raised it up. This
is raised up workout.
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That's right. This is
all about those who says
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Casio bring it, we
bring it. I got to keep all
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of you know. Well
let's see how we do. Alright.
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Okay right, we go hands
down, kick the legs back
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bring your back
underneath you and
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there is one. Back
down this 2, back down
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there's 3 one more
back down and this four.
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Okay Casio I can't do those.
00:07:14.68\00:07:16.91
Let me show you
the modified, Michael
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are you ready? Come
here show down we're
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gonna go down, put your
hands down step legs back,
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bring them under and
up. Again hands down,
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step back, bring
under and up, got it.
00:07:29.08\00:07:34.15
Let's go to
work, round 2. Round 2.
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Grab your ball
pose it up position,
00:07:36.16\00:07:39.71
lay down the ball, roll them up.
00:07:39.72\00:07:41.61
Let's go to work here
we go 1, 2, 3, 4, and 5.
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Bring your knees in
here we go 1, 2, 3, 4 and 5
00:07:51.99\00:08:02.38
wonderful. Hey. Hey
Marcie, did you feel
00:08:02.39\00:08:04.48
your whole body
stabilize in that exercise?
00:08:04.49\00:08:06.44
You can feel, well
that's going from two
00:08:06.45\00:08:07.65
different kinds
of whole body pains.
00:08:07.66\00:08:10.34
Yes, it was a whole body
its the upper body press,
00:08:10.35\00:08:12.48
a lot of stability in
to build in lower side
00:08:12.49\00:08:13.93
and then upper when
we bring our knees in,
00:08:13.94\00:08:16.22
that left the belly on
a controlling that ball.
00:08:16.23\00:08:19.03
Yes. But also
upper body has support us
00:08:19.04\00:08:20.85
where its
totally flip-flop. Yeah,
00:08:20.86\00:08:23.32
you're breathing
heavy. No I am not.
00:08:23.33\00:08:24.73
You were taking it
out. I am taking out here
00:08:24.74\00:08:26.12
we got to kick out.
Ready. One this kick
00:08:26.13\00:08:29.45
back so good this
burpees though Burpees.
00:08:29.46\00:08:32.23
You feel them. I like that name.
00:08:32.24\00:08:33.67
One more. You want
to call them burpees?
00:08:33.68\00:08:37.63
No. Because people
in doing know how your
00:08:37.64\00:08:40.26
body response to
it. I was wondering
00:08:40.27\00:08:42.99
if I had anything
to do that it was just
00:08:43.00\00:08:44.51
a coincidence. Yeah I
think that's what they
00:08:44.52\00:08:46.27
call them, some
people call them down and out
00:08:46.28\00:08:47.95
kick back or
whatever they call them but.
00:08:47.96\00:08:49.93
It's different
names for everything.
00:08:49.94\00:08:50.91
Ever there is, and
lot of times you see us
00:08:50.92\00:08:53.53
come up with
different names of exercise
00:08:53.54\00:08:55.12
and you see in
magazines or something else call
00:08:55.13\00:08:58.01
something else. All
you got to do is just
00:08:58.02\00:09:00.89
sometimes these
names are interchangeable.
00:09:00.90\00:09:03.83
This is fine what
number is that? That was 5.
00:09:03.84\00:09:06.27
Okay not bad.
Come on pay attention,
00:09:06.28\00:09:07.98
so I am talking I
was going to think of it.
00:09:07.99\00:09:10.10
Okay, I will just
count and you talk.
00:09:10.11\00:09:11.23
You got it. I got it
4. Four one more and five,
00:09:11.24\00:09:16.07
that's it good
job. You know sometimes
00:09:16.08\00:09:18.60
its like even this
device we call exercise
00:09:18.61\00:09:21.64
ball something we
call a physio ball.
00:09:21.65\00:09:23.41
Some people call it a
P ball. Do they call it
00:09:23.42\00:09:27.72
P ball? A P ball.
But I call my grandpa
00:09:27.73\00:09:29.70
ohh okay. A P ball
you know okay kick,
00:09:29.71\00:09:32.91
let's do these. Okay
let's go 1, 2, 3, 4. Yeah.
00:09:32.92\00:09:45.92
Yeah alright we're
raising up and not.
00:09:45.93\00:09:49.58
Now our next exercise
yeah I am breathing hard.
00:09:49.59\00:09:52.76
Yeah. Supposed to be
hard, if I would breathe
00:09:52.77\00:09:54.10
hard when we're
working hard enough.
00:09:54.11\00:09:55.61
Let's do four more. I
will have to do four more.
00:09:55.62\00:09:58.06
That's right. I am gonna
do it for the first time.
00:09:58.07\00:09:59.84
Now okay, so next
exercise we're gonna
00:09:59.85\00:10:02.84
do a squat but not
just your regular squat.
00:10:02.85\00:10:05.57
This gonna be
squat with a pulse,
00:10:05.58\00:10:07.66
what does that mean Casio?
00:10:07.67\00:10:09.17
You're gonna stay in
a squat position slow
00:10:09.18\00:10:11.96
range of motion you
will keep a range of motion
00:10:11.97\00:10:14.19
very limited you
stay in one spot.
00:10:14.20\00:10:16.42
You want to
demonstrate or you want me to
00:10:16.43\00:10:17.65
demonstrate. I will demonstrate.
00:10:17.66\00:10:19.65
You know what. Just
because I can that's why.
00:10:19.66\00:10:22.53
Oh! Wait a minute. I
will, I got this, are we
00:10:22.54\00:10:24.64
doing them up here I don't know
00:10:24.65\00:10:26.46
what we're doing.
Can you tell me, here
00:10:26.47\00:10:27.44
you go any where you
feel we saw different
00:10:27.45\00:10:28.90
variations of
breathe. I do, I do here.
00:10:28.91\00:10:30.76
You'ld like to hold that.
00:10:30.77\00:10:31.74
There to get
support. Because I usually use
00:10:31.75\00:10:32.72
bars I am used
then. You're used to them.
00:10:32.73\00:10:34.01
Right there. But
I can do it however.
00:10:34.02\00:10:35.06
Alright, let's go she
gonna down to squat position,
00:10:35.07\00:10:36.90
you know she's
gonna seat her glutes back
00:10:36.91\00:10:39.52
and like she sit
in a chair. And she is
00:10:39.53\00:10:41.26
sitting down,
there you go right.
00:10:41.27\00:10:42.33
Very good form you
got a lot of butts ah?
00:10:42.34\00:10:44.68
There you go, 'cause
I had a lot of practice
00:10:44.69\00:10:45.66
with them. Here you
go she's done the squat
00:10:45.67\00:10:46.64
position we're gonna
first part we're gonna
00:10:46.65\00:10:48.24
do 5 squats and then
we're gonna do 5 pulses.
00:10:48.25\00:10:51.62
Stay from here in
your pulse right there.
00:10:51.63\00:10:53.19
You know her range
of motion is very limit,
00:10:53.20\00:10:54.93
she's stay, she's
not come over up and
00:10:54.94\00:10:56.63
she's staying right in
that range right there.
00:10:56.64\00:10:58.29
Place a lot of
emphasis on glutes and the
00:10:58.30\00:11:00.10
hamstrings and
the quads. Her muscles
00:11:00.11\00:11:02.24
are firing, you're
talking by the way.
00:11:02.25\00:11:03.22
Right now I am gonna
talk real slow right now
00:11:03.23\00:11:04.62
because her
muscles are really firing.
00:11:04.63\00:11:06.27
I did it for a day.
Come on up come on up.
00:11:06.28\00:11:08.35
Okay, so with this
exercise we're gonna
00:11:08.36\00:11:10.22
do five on five this
is really gonna shock
00:11:10.23\00:11:12.07
your bottom and
'cause you're not used
00:11:12.08\00:11:13.22
to stay in that
position. Yes. Marcie just do
00:11:13.23\00:11:15.86
regular squats and
back up but this just keep
00:11:15.87\00:11:17.64
them lot of stress on muscles.
00:11:17.65\00:11:18.78
And important for
shoulder's back and
00:11:18.79\00:11:19.93
feet under your
hips. Put all that weight
00:11:19.94\00:11:21.60
on your heels. Yes
exactly. Kneel back
00:11:21.61\00:11:22.89
in your bottom. Are you ready?
00:11:22.90\00:11:24.02
Just say, just
make sure you know.
00:11:24.03\00:11:26.68
Alright, here we go. I
am gonna do a different
00:11:26.69\00:11:29.10
grip so you guys at
home, who doesn't feel
00:11:29.11\00:11:30.70
comfortable
holding upon your shoulders
00:11:30.71\00:11:32.06
of my height.
Yes, you can help them.
00:11:32.07\00:11:33.98
Okay, right let's go
its 1, 2, 3, 4 and 5.
00:11:33.99\00:11:45.27
Now stay down, here
we go 1, 2, very small
00:11:45.28\00:11:49.75
motion 3, 4 and 5.
Excellent, good job.
00:11:49.76\00:11:55.27
I was standing in
the same rhythm with you;
00:11:55.28\00:11:56.25
I think we were
well you know. Sorry.
00:11:56.26\00:11:59.52
It's okay. It's okay.
It's okay now it works out.
00:11:59.53\00:12:01.79
Sorry what gonna
do now. Burpees again.
00:12:01.80\00:12:03.52
Oh! Good yeah.
Let's go four more here
00:12:03.53\00:12:05.12
we go 1, 2, 3, 4.
Nice. That was easy.
00:12:05.13\00:12:17.90
You just do 4 more
then Casio. Okay, let's move
00:12:17.91\00:12:20.98
on. Back to squats,
we could, here we go.
00:12:20.99\00:12:26.06
Alright. Are you ready? Ready.
00:12:26.07\00:12:27.04
Let's take them
down this is 1, 2, 3.
00:12:27.05\00:12:33.55
Watch now is that is me
whatever you told right.
00:12:33.56\00:12:36.55
That's right 5, let's stay down.
00:12:36.56\00:12:38.89
One you push your
heels two, push your heels 3,
00:12:38.90\00:12:42.50
push your heels
4, push your heels 5,
00:12:42.51\00:12:45.77
alright. Burpees
again. Go burpees.
00:12:45.78\00:12:50.02
Burpees that is very
go, here we go. Oops.
00:12:50.03\00:12:53.08
That's okay you
can do. I cheated.
00:12:53.09\00:12:55.25
No, you didn't it was
good. One more, good job.
00:12:55.26\00:13:02.79
Round 3 right?
Yeah, hey you're nervous?
00:13:02.80\00:13:06.30
Do you know a
whole lot in that. No.
00:13:06.31\00:13:09.02
Been my flow right
there through. Yeah.
00:13:09.03\00:13:10.59
If you're at home and
you're feeling to take
00:13:10.60\00:13:12.60
little longer break
between a workout exercises,
00:13:12.61\00:13:15.53
listen to your
body, slow down then jump
00:13:15.54\00:13:18.12
back again.
Right. Okay. Right. Okay.
00:13:18.13\00:13:20.72
Here we go.
Ready, Let's go to work.
00:13:20.73\00:13:24.24
Right. Let's go.
One 2, 3, 4 and 5.
00:13:24.25\00:13:35.61
Stay in low. Stay
in low, here we go
00:13:35.62\00:13:36.82
1, 2, 3, 4 and 5.
Oh! Yes, now if you feel
00:13:36.83\00:13:47.26
you couldn't do a squat
on your own, grab a chair,
00:13:47.27\00:13:50.43
do them in a chair,
use a bench something that
00:13:50.44\00:13:52.46
will give us lot
of support and make it
00:13:52.47\00:13:54.40
consistent for
you. A solid base that,
00:13:54.41\00:13:56.47
so you can press off, the form
00:13:56.48\00:13:58.04
is everything. Very important.
00:13:58.05\00:13:59.73
Alright Marcie let's
change it up a little bit,
00:14:00.05\00:14:01.46
we were doing a
lot of burpees before
00:14:01.47\00:14:02.98
and want to just
change it up a little bit.
00:14:02.99\00:14:04.79
Let's do
basketball, do some basketball,
00:14:04.80\00:14:07.12
lets go, okay
this is basketball,
00:14:07.13\00:14:08.49
like one on one?
Kind of like one on one
00:14:08.50\00:14:09.92
but you're gonna do
this Marcie is you go get
00:14:09.93\00:14:11.07
the ball and come up and shoot.
00:14:11.08\00:14:12.97
Here's 1 get the ball
come up and shoot it's 2,
00:14:12.98\00:14:15.49
get the ball 3, get
the ball 4, one more,
00:14:15.50\00:14:19.03
get the ball
and 5, do one extra.
00:14:19.04\00:14:21.16
Well okay. No I
did, now you did five.
00:14:21.46\00:14:22.88
Oh! I was gonna
dribble, are you gonna dribble,
00:14:22.89\00:14:24.59
do you play
ball? I did found a lot
00:14:25.13\00:14:26.84
of basketball. Are
you did, well good.
00:14:26.85\00:14:28.30
That's excellent. Got
that, okay ready for this.
00:14:28.69\00:14:31.38
A new exercise
we're gonna roll on to
00:14:31.39\00:14:32.76
we're gonna do work
out arms over by a tricep.
00:14:32.77\00:14:34.96
I am gonna use our
bench and we go over
00:14:34.97\00:14:36.63
through door and we're
going to use our bands,
00:14:36.64\00:14:39.97
not these bands.
These are awesome bands,
00:14:40.30\00:14:41.77
here we go. Can you position,
00:14:42.48\00:14:43.95
now what you're
gonna do in this position
00:14:44.31\00:14:45.39
marching one foot
forth and from the other
00:14:45.40\00:14:46.93
one to give them stability.
So you're gonna hands,
00:14:46.94\00:14:49.08
elbows here in a
position she's not gonna move
00:14:49.09\00:14:51.52
her elbows. And
gonna stay in one spot,
00:14:51.53\00:14:52.93
she's moving her
head out the way.
00:14:52.94\00:14:54.51
So in case your
head moves back and forth
00:14:54.52\00:14:56.50
she doesn't gonna be
injuring from like that.
00:14:56.51\00:15:00.13
So keep here for extension.
00:15:00.51\00:15:01.84
Go ahead full
extension right there.
00:15:02.31\00:15:03.98
Beautiful and back in
again. Got it. It's 2,
00:15:03.99\00:15:07.76
now I am here to give
her a little support, 3,
00:15:08.28\00:15:10.81
and she's on her
own now, 4 and 5,
00:15:10.82\00:15:17.37
five more you can doing good.
00:15:18.54\00:15:19.51
Now she is feeling
these in her abs because
00:15:19.52\00:15:21.07
her body is swing forward.
00:15:21.08\00:15:22.14
Her legs still supporting
but she is contracting
00:15:22.49\00:15:24.60
abs stabilize because
she has to push against
00:15:24.61\00:15:27.17
the band and she
needs good strong support
00:15:27.18\00:15:29.89
from lower body
here. Are you done?
00:15:29.90\00:15:32.64
Got 10. Okay, my
turn okay. Alright cool,
00:15:32.65\00:15:36.06
for a lower body
expands you quickly interchange
00:15:36.52\00:15:39.38
your weight resistance.
So if you could work out
00:15:40.97\00:15:43.46
together with your
spouse or your workout partner
00:15:43.47\00:15:45.77
is easy to change, here we go.
00:15:46.10\00:15:48.07
One. Nice, two, do
you need some support.
00:15:49.46\00:15:52.51
Three, thanks,
four, hey Marcie remove
00:15:53.04\00:15:56.18
the ball from here
so they could see this.
00:15:56.19\00:15:57.52
Hey watch this I am
gonna do a transfer of legs,
00:15:57.93\00:16:00.71
I'll change my legs as
I am doing to change it
00:16:01.15\00:16:04.01
up a little bit.
These are little more things
00:16:04.02\00:16:06.39
you could challenge my
elbow is staying in same
00:16:06.40\00:16:08.43
location we're
gonna tricep now by moving
00:16:08.44\00:16:11.02
my legs different
effect on my body.
00:16:11.03\00:16:14.61
Yeah that's
good. Common let's go.
00:16:14.62\00:16:16.29
I do like this bands
how quickly they can change.
00:16:19.53\00:16:22.66
Yeah they're
made by chemical body
00:16:22.67\00:16:24.92
elastics this way,
hold in your hand. Okay.
00:16:24.93\00:16:26.38
Here we go that one at that way,
00:16:26.39\00:16:27.67
it's kind of tricky
belt when you get it but
00:16:27.68\00:16:29.15
you get it. I
don't think it mattered.
00:16:29.16\00:16:30.33
No it doesn't but I
don't wanna crisscross.
00:16:30.34\00:16:31.97
Okay are you
ready? Ready. All right.
00:16:32.72\00:16:33.77
I am I good. Yeah you go
it's 1, 2, move your legs,
00:16:33.78\00:16:38.05
do something. Oh my
goodness. Step it up,
00:16:38.06\00:16:40.33
there you go. Wow this
will remember this workout
00:16:40.34\00:16:43.50
is all about
raising it upper body.
00:16:43.51\00:16:44.99
So we wanna show
them how you did this,
00:16:45.38\00:16:46.66
get more bang
for the butt Remember
00:16:47.33\00:16:49.08
we talk about that.
My forearms still good?
00:16:49.09\00:16:51.70
Forearms are awesome. Perfect.
00:16:51.71\00:16:53.16
You're right on
there, are you like
00:16:53.17\00:16:55.43
a trained professional?
I am just slightly.
00:16:55.44\00:16:57.48
You are like
really good at this.
00:16:57.49\00:16:59.25
I think I have done like
13 I start counting them.
00:16:59.26\00:17:00.48
Well I am just
talking that's enough.
00:17:00.49\00:17:01.59
Don't think about
that. Okay. It means you got
00:17:04.18\00:17:06.48
three extra at this
time. Is that what is gonna
00:17:06.49\00:17:08.80
happened the 3 extra. Yeah,
00:17:08.81\00:17:10.15
that's how we're
gonna, that how we will.
00:17:10.16\00:17:11.32
Okay that's how we
roll, okay my turn here we go.
00:17:11.33\00:17:13.83
Its 1, 2, get a
full extension 3 elbow
00:17:13.84\00:17:18.51
straight to one, 4
I said the elbows 5.
00:17:18.52\00:17:21.25
The secret is if
you moving those elbows
00:17:21.26\00:17:23.32
out of position,
you're robbing your triceps.
00:17:23.33\00:17:25.36
You never wanna rob your body,
00:17:25.37\00:17:27.17
stay in
position and go get them.
00:17:27.18\00:17:29.15
Stay in position
and go and get them,
00:17:29.16\00:17:31.04
stay in
position go and get them.
00:17:31.05\00:17:32.99
And you don't
have to make that face,
00:17:33.93\00:17:35.27
it's optional. Oh! I
don't think the camera,
00:17:35.28\00:17:37.61
usually it's the
optional, you can its not.
00:17:37.62\00:17:40.03
Was I making some lovely faces?
00:17:40.47\00:17:41.74
You are
impressive, impressive to the
00:17:41.75\00:17:42.81
workout at all.
Okay, here we go.
00:17:42.82\00:17:44.37
I am gonna be polite
and help you out. Alright.
00:17:44.38\00:17:46.80
There you go. Gym addicted.
00:17:46.81\00:17:48.22
That's right, I am
showing what it's like to work
00:17:48.23\00:17:49.76
with the partner. Alright
let's see. Are you ready?
00:17:49.77\00:17:51.03
am I right, am I
good. Yeah you good,
00:17:51.04\00:17:52.37
go and get them. It's
1, 2, very good, 3, 4,
00:17:52.38\00:17:59.13
I said those triceps
5 and push and 6, good,
00:17:59.14\00:18:04.11
7, 8, 9 and 10.
You're doing good.
00:18:04.67\00:18:11.72
Good job. Good job.
Okay myself on the back.
00:18:11.73\00:18:14.17
I notice that her
one, you rob my convince.
00:18:14.18\00:18:17.43
I know I am sorry.
That's okay I'll forgive you,
00:18:17.44\00:18:19.20
I won't hold that against you
00:18:19.60\00:18:20.64
and I'm gonna raise it
up and put all of them on.
00:18:20.65\00:18:22.60
Oh! I'm gonna
raise it up. Oh! Wow.
00:18:22.61\00:18:25.28
This is our band
workout so we're gonna make
00:18:25.29\00:18:28.25
them little bit. I am
very competitive person
00:18:28.26\00:18:30.35
so I may I have
to do it this again.
00:18:30.36\00:18:31.39
It's on now. It's
on. Let's say here we go,
00:18:31.40\00:18:32.57
here we go, 1, oh
yeah that feels good, 2, 3
00:18:32.89\00:18:37.06
and I am still using my
legs 4, 5, what's a smile,
00:18:37.07\00:18:41.16
what's a smile. Pay
attention to the face,
00:18:41.17\00:18:42.33
pay attention to
the face. Just smile.
00:18:42.34\00:18:43.65
Closing on that.
Eight, here we go,
00:18:44.29\00:18:47.20
smile and 10.
That's a very opposite,
00:18:47.70\00:18:52.00
alright lets go,
there you go smile.
00:18:52.38\00:18:53.71
Hey I am gonna give you
add a yellow one to yours.
00:18:53.72\00:18:55.78
Well that was, is that pretty?
00:18:56.15\00:18:57.37
There was but I
would. I want you one more.
00:18:57.38\00:18:58.85
I would love to do an
added one. Here you go,
00:18:58.86\00:19:00.54
here we go. That
would make my day.
00:19:00.55\00:19:01.52
Yeah I know you just got
to stay up with me I know.
00:19:01.53\00:19:03.85
I do because I
am gonna think about
00:19:03.86\00:19:04.91
it all day long.
Okay, I don't want that.
00:19:04.92\00:19:06.39
That Casio did more
than me. I want you to be
00:19:06.40\00:19:08.39
stick tonight. I will.
Okay here we go, you alright?
00:19:08.40\00:19:11.15
Got back already.
Are you ready? Yeah.
00:19:11.79\00:19:13.55
This bands you got
to be careful it's 1,
00:19:13.56\00:19:15.12
how does that feel?
Good. Here you go 2, 3.
00:19:15.13\00:19:19.04
Smiling. You are
smiling, 4. How's my forearm?
00:19:19.05\00:19:22.08
Excellent. Thank
you. Here you go.
00:19:22.09\00:19:24.33
We can sing
everything when we tired.
00:19:24.88\00:19:26.58
Do you know what if
I keep singing no one
00:19:26.59\00:19:28.35
is gonna watch the
program? That's true.
00:19:28.36\00:19:29.97
Alright. That was
last one. That was good.
00:19:32.07\00:19:33.47
That's why I held
it out a little longer.
00:19:33.48\00:19:34.54
You did good.
Alright. Alright. You know
00:19:34.55\00:19:37.30
I am sorry and that
one we didn't go into
00:19:37.31\00:19:39.17
the act of this because
it was both of us working
00:19:39.18\00:19:41.11
at the same time.
Right. And the break between
00:19:41.12\00:19:43.68
up doing my set and
your set was pretty much
00:19:43.69\00:19:46.70
active phase and it was
robbed that took us away.
00:19:46.71\00:19:48.82
Okay our last exercise
you got to feel this one?
00:19:49.20\00:19:51.42
I am. Are you sure? We
got to get some mats right?
00:19:51.43\00:19:53.75
No we can do
without the mats unless
00:19:53.76\00:19:54.96
you need mats. Oh! No,
no, no that's right because.
00:19:54.97\00:19:56.20
Do you want to do?
No. we don't need mats
00:19:56.21\00:19:57.86
on this one. You don't need one,
00:19:57.87\00:19:58.84
I don't need one. I will
make sure this is out the
00:19:58.85\00:20:00.21
way so we can do
these. We're gonna do an
00:20:00.22\00:20:01.92
exercise what I love,
we love so one thing me
00:20:01.93\00:20:04.68
and Marcie have a
common. We love planks.
00:20:04.69\00:20:06.64
Yes. Planks works
your whole entire front of
00:20:06.65\00:20:09.47
your body because you
are stabilizing your chest,
00:20:09.48\00:20:11.83
your shoulders.
Everything is involved
00:20:11.84\00:20:13.82
in this exercise but
we're gonna take it up
00:20:13.83\00:20:15.58
now like we
said, right? Yes. Okay,
00:20:15.59\00:20:17.41
this demonstrate
regular plank we're gonna do
00:20:17.42\00:20:19.13
a full plank. Go in
a full plank position,
00:20:19.14\00:20:20.50
let's see right
here. Now it's almost like
00:20:21.17\00:20:23.13
push position, come
on here Michael 'cause
00:20:23.14\00:20:24.73
they can see this. The
secret is of doing a plank
00:20:24.74\00:20:26.44
proper your hand position.
00:20:26.45\00:20:28.00
Hands are straight in
line with the shoulder.
00:20:28.01\00:20:29.69
Her head is in
neutral position straight
00:20:30.16\00:20:31.86
like a board. She
is upon her toes here,
00:20:31.87\00:20:34.68
she's not snagging
back. Snag back, snag back,
00:20:34.69\00:20:36.82
she's not snagging
back here she's here.
00:20:36.83\00:20:38.71
Her glutes in
that way up in the air,
00:20:39.08\00:20:40.44
her glutes are not snagging.
00:20:40.90\00:20:42.21
The right there
straight like a board.
00:20:42.66\00:20:44.72
And you can feel
it when you get there.
00:20:44.73\00:20:46.01
You can feel it, just
right here staying right
00:20:46.02\00:20:47.18
here itself is
aggressive. Come on up Marcie,
00:20:47.19\00:20:49.61
give me a second.
Now what we're gonna
00:20:49.62\00:20:51.05
do this one, we're
gonna with this one,
00:20:51.06\00:20:53.03
we're gonna
alternate our arms as we are
00:20:53.04\00:20:55.07
in this position.
We're gonna hold down
00:20:55.08\00:20:56.80
and we go 1. Yeah. Two
alright. That's spells Fun.
00:20:57.39\00:21:02.66
You know I'm fine
with a big capital F.
00:21:03.23\00:21:05.18
Let's go. Right. Here we go.
00:21:05.19\00:21:06.99
Alright where to
start, right arm or left arm.
00:21:07.33\00:21:08.61
Right arm. You're ready. Ready.
00:21:08.62\00:21:09.97
Here we go let's
go 1, 2, 3, 4, oh yeah
00:21:09.98\00:21:24.84
you're feeling this,
5. Yeah you feel that.
00:21:24.85\00:21:26.27
Here we go 6, 7,
8, 9 and 10. Okay.
00:21:26.28\00:21:41.08
Yeah. Feel those.
That's good. Hey let's do
00:21:41.09\00:21:45.08
basketball, let's go.
Oh yeah, okay. Here we go,
00:21:45.09\00:21:46.64
grab your ball and shoot one.
00:21:47.00\00:21:48.24
Grab your ball and shoot 2,
00:21:48.62\00:21:49.90
grab your ball and shoot 3,
00:21:50.19\00:21:51.23
grab your ball shoot
4, grab your ball shoot 5.
00:21:51.24\00:21:54.17
Good job. Oh I keep forgetting,
00:21:54.18\00:21:55.42
I shall keep going.
Okay. Oh! Right down
00:21:55.43\00:21:59.22
there okay, alright
now modify on these. Okay,
00:21:59.23\00:22:04.03
so you modify. On
your knees here and lift,
00:22:04.42\00:22:08.81
modify here or
yourself on position you still
00:22:10.34\00:22:14.25
on keeping your
just drop in your knees.
00:22:14.43\00:22:16.12
Which should be from
this position here just drop
00:22:16.13\00:22:18.29
straight down. Okay
next arm, let's go to work.
00:22:18.30\00:22:20.27
Here we go. Okay.
One, 2. Deep breathes.
00:22:20.28\00:22:25.36
Three. Oops you
get falling over.
00:22:26.95\00:22:28.62
That's okay, 4, 5,
oh I am feeling this.
00:22:28.63\00:22:35.11
Yeah. Six this is
what people 7, 8, 9
00:22:35.12\00:22:45.39
and one more and 10.
Oh. Okay, okay. I am feeling
00:22:47.05\00:22:53.14
that one on lower back;
I think I was way going.
00:22:53.15\00:22:55.34
That's okay. Trying not you.
00:22:55.64\00:22:56.99
Your bodies are just
like too. That's right.
00:22:57.00\00:22:58.16
That's about
joint. Yup, here we go.
00:22:58.17\00:22:59.90
Here we go 1, 2,
3, 4, and 5 one more.
00:22:59.91\00:23:09.34
Did five you
finish up here. Okay.
00:23:10.61\00:23:12.91
I'll show modified.
You'll show modified?
00:23:15.56\00:23:17.75
No. I will do modified
with you. You wanna do?
00:23:17.76\00:23:20.51
You'll show modified
now. Here we go. Alright.
00:23:20.52\00:23:22.39
One, 2, 3, 4, 5.
Half way there. Six, 7, 8,
00:23:22.40\00:23:41.54
we're feeling
these people, 9, 10.
00:23:41.55\00:23:47.10
I will tell you
something people there's nothing
00:23:47.58\00:23:49.62
as nice as the
last rep. Alright.
00:23:50.15\00:23:53.01
Well, look at
there, I'll tell you.
00:23:53.02\00:23:54.38
Well, I tell you
how long the life doing
00:23:55.62\00:23:58.28
this exercises how
turns in our. I want you
00:23:58.29\00:24:00.13
to learn let's check
out this wellness tip.
00:24:00.14\00:24:02.15
Study the wrapper at a
quick glance a snap may
00:24:08.14\00:24:11.47
appear to contain 220
calories but a closer look
00:24:11.48\00:24:14.81
may reveal that a
small package of crackers
00:24:14.82\00:24:17.21
or nuts provides
two or more servings
00:24:17.22\00:24:19.49
which more than
doubles those calories.
00:24:19.50\00:24:21.91
Alright hey, that's
a very good information
00:24:25.15\00:24:27.36
check your labels. So
many times people just
00:24:27.67\00:24:29.98
consume the whole
entire bag, not realizing
00:24:29.99\00:24:32.61
that just three or
four serving in there.
00:24:32.62\00:24:34.08
That's right and
you're looking that's not that
00:24:34.09\00:24:35.87
bad only tens grams
of fat but there fore
00:24:35.88\00:24:38.44
servings 40 grams of
fat. Guess where it's going
00:24:38.45\00:24:40.83
just where you
don't want to go. Right.
00:24:42.85\00:24:44.65
So, most of the
times we realize how much
00:24:44.66\00:24:47.11
to eat is such a
huge factor of controlling
00:24:47.12\00:24:49.41
your weight. Yes.
Is one of the keys,
00:24:49.42\00:24:50.91
we want you to move
but want you to understand
00:24:50.92\00:24:52.77
what goes in at some point.
00:24:52.78\00:24:54.38
Hey how do you
workout. I do too.
00:24:54.68\00:24:56.31
Let's go and
stretch, ready to cool down.
00:24:56.32\00:24:57.79
Yes I am. Alright let
me get the mat for you,
00:24:57.80\00:24:59.57
let's go and do a,
let's do one that really
00:24:59.97\00:25:03.53
stretches our mid
section abdominals,
00:25:03.54\00:25:05.65
let's go right here. Hands here,
00:25:05.94\00:25:07.77
in this position we're
gonna do just lean back,
00:25:08.18\00:25:09.86
we gotta cool over.
Our midst back get a just
00:25:09.87\00:25:12.35
stretch of our. That
feels it right stretch.
00:25:12.36\00:25:14.08
Alright, since
having just finished up
00:25:14.09\00:25:16.12
with doing that.
Yeah. Yeah I feel those.
00:25:16.13\00:25:17.86
I feel the
perfect stretch right now,
00:25:17.87\00:25:18.84
I could, makes me
feel good all over.
00:25:19.12\00:25:21.50
Yes, now
remember when you're doing
00:25:21.51\00:25:22.70
your stretches relax,
it takes about 12 seconds
00:25:22.71\00:25:25.55
for yourself to
realize and that's going to
00:25:25.56\00:25:27.40
damn center put
into kick in. Yes.
00:25:27.41\00:25:29.42
And to really get
a good stretch out of
00:25:29.43\00:25:31.73
it because
remember a healthy muscle
00:25:31.74\00:25:33.58
is a stretch muscle.
Did you just make that out.
00:25:33.59\00:25:36.98
I just made it up. That's great.
00:25:36.99\00:25:37.96
I mean get a home
work. Good. Caught them up,
00:25:37.97\00:25:39.30
its good. You think I
get some around there.
00:25:39.31\00:25:40.60
No. okay, okay,
alright. Now let's go a quad
00:25:40.84\00:25:45.01
stretch one of my
favorite one just stand
00:25:45.02\00:25:47.15
right here and just
get a good balance stretch
00:25:47.16\00:25:49.42
your quad. Important
isn't it to make sure
00:25:49.43\00:25:52.09
your probably as
forward because sometimes
00:25:52.10\00:25:53.17
you stretch stand like that way.
00:25:53.18\00:25:54.23
Yes and you keep up
stay up and straight.
00:25:54.24\00:25:55.87
And keep a gap
between heel so you can
00:25:55.88\00:25:58.14
if you want you can
come back little more
00:25:58.15\00:25:59.37
at the hip and get more stretch.
00:25:59.72\00:26:01.30
The other side now
that's right people,
00:26:01.31\00:26:03.85
balance is the key
see I had to readjust
00:26:04.16\00:26:05.83
that one, you
can put your hand out
00:26:05.84\00:26:07.46
sometimes perhaps.
You know we used to
00:26:07.47\00:26:08.72
do in our fitness
classes, pull your other ear.
00:26:08.73\00:26:10.46
Pull your ear. Yeah
and it really works,
00:26:10.47\00:26:12.13
I am not kidding you.
Okay, I am pulling my ear.
00:26:12.14\00:26:13.30
Dump around pull your ear.
00:26:13.31\00:26:14.28
You know that remind
me of one my teachers
00:26:14.29\00:26:15.56
getting my attention in class.
00:26:15.57\00:26:16.72
Oh did I say
something. Oh so many things.
00:26:17.17\00:26:18.92
Sorry Miss Johnson, I love you,
00:26:18.93\00:26:20.68
you're a good teacher.
Okay let's go hamstring
00:26:22.21\00:26:24.54
stretch stay up here,
okay. Split right that.
00:26:24.55\00:26:28.73
Oh yeah, feels
good. That's good.
00:26:28.74\00:26:30.45
Alright Marcie. Yes.
It's been a treat, a blast.
00:26:30.79\00:26:33.30
Thank you very much.
I am gonna close this
00:26:33.31\00:26:34.46
out now you stay in stretch.
00:26:34.47\00:26:35.44
I am gonna I have
to do the other right.
00:26:35.45\00:26:36.42
If you want more
information about the
00:26:36.86\00:26:38.17
workout we did
today are any one of the
00:26:38.18\00:26:39.90
products used on
today's show if you like
00:26:39.91\00:26:41.34
to invite me to your area
00:26:41.35\00:26:42.32
go to our
website Action4life.net,
00:26:42.67\00:26:45.03
that's Action4life.net.
I like to leave you with
00:26:45.40\00:26:48.45
this thought, God
knows who you are and
00:26:48.46\00:26:51.35
what's your potential
is. So don't listen to others
00:26:51.36\00:26:54.19
if they lie to
you about yourself.
00:26:54.20\00:26:56.13
Each day ask God to take
control over those things
00:26:56.56\00:27:00.21
in your life that
are holding you back from
00:27:00.22\00:27:02.56
reaching your true
potential above all have
00:27:02.57\00:27:05.85
faith in Him. Let
go and just trust God
00:27:05.86\00:27:09.11
for everything to
workout because it always does.
00:27:09.47\00:27:12.40
This is Casio
reminding you the action
00:27:12.78\00:27:14.81
is the key for
life. And it's my prayer
00:27:14.82\00:27:16.87
that the Lord gives you strength
00:27:17.13\00:27:18.24
and
encouragement every single day.
00:27:18.25\00:27:20.16
Like I said I care
about you and I love you
00:27:20.57\00:27:23.42
and I know heavenly
Father love you too.
00:27:23.43\00:27:25.31
So do me a favor keep
fighting, keep flexing,
00:27:25.70\00:27:28.79
let's see you next
time. God bless bye, bye.
00:27:29.08\00:27:31.06
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00:28:02.89\00:28:05.60
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00:28:08.86\00:28:11.28
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00:28:19.22\00:28:24.38
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00:28:24.73\00:28:28.01
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