The following
program presents workouts
00:00:01.98\00:00:02.95
you can use to
improve your physical fitness.
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Please be sure to
consult your physician
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before beginning this
or any exercise routine.
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Hi, my name is
Casio Jones, and this is
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Action 4 Life. On
today's episode we have a
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complete body
workout. It's gonna be a lot
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of fun; all you need a pair of
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dumbbells and
your exercise ball.
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And Let me tell you something,
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one of the exercises,
it's going to be so simple,
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you're gonna be
shocked to realize how
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effective it really
is. But first, let's go and
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check out this
wellness tip, and when we
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come back, we are
gonna do a warm up
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and get right into
our work out, let's go.
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Make healthy lateral switches,
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when it comes to
foods. For example if you
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love soda, then
switch over to sparkling
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water with some Emergen-C in it.
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It's a delicious
alternative that tastes
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great. Soon you
won't even miss your soda
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anymore, and
may actually come to
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hate the taste of
it, believe me its true.
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That's the thing
make the lateral switches,
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transfer yourself
from unhealthy choices to
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healthy choices.
That's a great tip.
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Are you guys ready to workout,
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I'm ready to
workout, with me today is my
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co host, Frances,
Frances how are you doing?
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Doing great, thanks.
Excellent, so Frances,
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so tell me what exactly
do you do here in this area?
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I'm the secretary
for the Thompsonville
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Seventh-day Adventist Church.
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And so you help
keep things moving over
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there, right. Oh,
maybe. Maybe, okay.
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That was good. So
are you a very active
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individual? Yes. I
was so and so, I was say
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so, okay so you
are ready for workout
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today? I think
so. Okay, great Okay,
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those you are at
home, we're gonna do,
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grab your exercise
ball, and our first exercise
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we're gonna to do
is gonna be a Incline
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Dumbbell Press. So
lets get Frances to
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demonstrate first,
go ahead. You're gonna
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sit here on the ball
and we are gonna have
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you roll upward facing this way,
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go and have a
seat, there you go.
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And I want you
walkout in position,
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keep walking, keep
walking, keep walking ,
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there's nothing to
roll, there you go keep
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going, keep going,
keep going, right there and
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I want you to
drop your hip down,
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keep your heels
close towards your glutes,
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drop your heels
down lower, right there,
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see what she's
doing? She is making stuff
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like a inclined
bench here, okay.
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Her body is stabilizing
itself and supporting
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itself, your head
okay? My head is okay.
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Okay. Now what
we're gonna do is,
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now you can go down
little further if you
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want, walk forward
just a little bit more,
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and so you get your
head more relaxed back,
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and you can
actually, maybe you rest it on
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the ball, but the
secret is, it's creating this
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angle up press here,
okay. Bring your feet
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back towards your glutes more,
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there you go right
there. Her hands going
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be here and she's
going straight down,
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and she's gonna
press straight here,
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over her chest. And
I'm gonna give her a
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little assistance
so she could feel it.
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So she makes sure
she knows what she is
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doing, staying the
range of motion right
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there and press.
Now you stay there I'm
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gonna get you some weights okay.
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Here you go. Let's
now knock out ten of
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these, okay, bring
them down and press up.
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That's one and two
and three and four and
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press five, how are
you feeling these, six,
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seven, eight and you
know she's coming down
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nine degrees,
nine and ten beautiful.
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Okay roll back
upon the ball and push,
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push your legs, push
your legs, keep pushing,
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keep pushing,
excellent. Well we're gonna have
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to work on that
one. Hey, do me favor,
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for those at home
here's my ball exercise and
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I want to throw it
in again. So Frances,
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I want you to roll
back on your back again
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without using
hands, keep walking ,
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keep walking, keep
walking keep walking keep
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walking up but this
time don't, keep your
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hips up, stay in
a plank position,
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stay up raise up.
Raise your hips right
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there, stay right
there, now lift up, good.
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And we're gonna
transfer and walk back
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out again. Push, push your legs,
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keep pushing, keep
pushing, keep pushing,
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keep pushing keep
pushing, good job,
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awesome. You felt
those all through here didn't
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you? Yeah. Okay.
But you know what I like
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to do that's my, I
like to teach people how
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to move on the
ball, I feel comfortable,
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so I also when I
see someone put their
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hands on the ball, I
could tell they're a little
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uncomfortable, so
I want them to really
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learn how to do, to
realize how strong they
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are on the ball and
so leaving it some fair,
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okay, good job.
Yes. Alright, now come on
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out, we do and
I'll workout, we do some
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called active
rest. So we're just gonna
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march in place,
okay, march in place,
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for 20 seconds. So
how long you've been
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working over at the
church? Since the end
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of February. Since
the end of February,
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okay great. And
how many kids do you
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have? I have two
daughters. Two daughters.
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Oh, and it's
excellent, how older are they?
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Almost sixteen
and almost eighteen.
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Wow, you don't look
that old. Oh thank you.
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That's a
compliment, that's a compliment,
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yeah, that's a
compliment. I'm a nice guy,
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I just gave a
compliment. Okay. Thank you.
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Here we go, second
set, ready to do them
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again. Okay have a
seat, roll out four on
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your back, keep
walking that, walk forward
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walk forward, walk
forward. Look at people,
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she is doing it
without using her hands,
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that's right. Okay
and drop your hip down,
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drop down to incline position.
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Bring hip down to the ground,
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closer to the
ground, bring your feet half
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step back, bring
your body out right there,
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little more right
there, now drop this down,
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drop down, right
there, there's your incline.
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Here we go again,
press them up, now the
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secret is when
you're coming down,
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your hands wanna go here.
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And make this
nine degrees, okay.
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I'm gonna hold you in position,
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stay right
there, hold right there,
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see how you make
this nine degrees,
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are how are you
getting this, nine degrees.
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You don't want
your hand coming in,
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you wanna stay
right here, come down
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and press
straight up like a dime,
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like a triangle,
where the peak's here and
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we come down, the base's here,
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and point to the
top, come down this wide,
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and press towards
top, and one more,
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beautiful good job Frances.
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Push back up
lets go, keep pushing,
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keep pushing, she
did it with no hands,
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hi five. Alright,
let's go march in place,
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lets go again, here
we go, here we go 20
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seconds gap, here
we go, so what's your
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daughters'
name, what's her name?
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What's the girl's
name? Rachel is the older
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and Abigail is the
younger Abigail, you guys
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call her Abi?
Sometimes. Sometimes, there's
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something about
certain names, things get
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automatically get the
dot in that nick name,
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right. That's
right. My son's Gabriel,
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so all the time people
trying to call him, Gab.
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Gab. Yeah, Dominic,
poor thing you know he did,
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he automatically
gave himself a nickname,
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Dom, just to
indicate his brother,
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people call him Gab,
so he feels he wants to
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have his, so as
he's writing his name,
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as Dominic's long
he just goes D O M,
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that works for him,
I'm alright with that,
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third set, you
ready? I'm ready. Let's go,
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have a seat, and
roll out forward,
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keep going, you're doing good,
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you're doing great,
perfect. Look at you,
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see, the more you
do it, the more you
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participate, the
more you exercise,
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the more your
body remembers and you
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understand this, I got to do it,
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have go press up
ahead, there's one, two,
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three straight
down, four, doing well.
00:07:49.31\00:07:53.41
Now when you're
doing this exercise,
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you don't want to
lock out your elbows as you
00:07:54.62\00:07:56.26
pressing up, good.
Always keep the stress
00:07:56.27\00:08:00.31
on the pecks,
pectoral muscles, what we're
00:08:00.36\00:08:02.92
working with this
exercise, this is to work
00:08:02.93\00:08:05.38
your upper part of
your chest muscles,
00:08:05.39\00:08:07.77
and lets do one
more, beautiful, good job.
00:08:08.29\00:08:11.76
Roll back up, push
those legs, push, push,
00:08:11.88\00:08:15.57
push, push, good job, thank you.
00:08:15.58\00:08:17.97
Jogging place
let's go, here we go.
00:08:20.18\00:08:22.20
So, so what is your
exercise routine like,
00:08:26.90\00:08:29.73
what you would
like to do? Or what are
00:08:29.83\00:08:30.82
you used to do? Or
what you are doing?
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I'm telling, so you
don't need to pause right
00:08:34.02\00:08:34.99
now. I have fun
with Jane Fonda, you had,
00:08:35.00\00:08:39.30
you're one of
those Jane Fonda ones.
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She has helped so many people,
00:08:41.94\00:08:44.67
she's a pioneer when
it comes to fitness for
00:08:44.87\00:08:47.22
an actress, she
has done a great job of
00:08:47.23\00:08:50.09
being an ambassador
for healthy lifestyle.
00:08:50.10\00:08:53.15
And that was
quite some time, wow,
00:08:53.43\00:08:56.07
alright I know
her stuff's still out,
00:08:56.48\00:08:58.01
she has new stuff
or? I think its repeats.
00:08:58.02\00:09:00.61
Yeah. She repeats
stuff, okay, alright.
00:09:00.62\00:09:02.60
Now we did our
ball incline press,
00:09:02.81\00:09:06.13
working the
upper pectoral muscles,
00:09:06.14\00:09:07.66
or chest muscles.
We're gonna do another
00:09:07.67\00:09:09.48
exercise called
Straight Leg Deadlifts, okay.
00:09:09.49\00:09:12.15
And it's gonna
work our hamstrings and
00:09:12.40\00:09:13.82
lower back,
okay, and I'm going to
00:09:13.83\00:09:15.77
demonstrate that
one for you guys.
00:09:15.78\00:09:17.83
But I actually
come in here, and watch
00:09:18.53\00:09:20.46
this one, my feet's
gonna be shoulder width
00:09:20.47\00:09:22.45
apart, okay. And
I'm gonna have the
00:09:22.46\00:09:25.34
dumbbells in front
of me, And I'm going to
00:09:25.35\00:09:27.46
flex at the hip,
I'm gonna keep my glutes
00:09:27.80\00:09:31.05
high, come down
all the way down,
00:09:31.06\00:09:33.24
get a good range of
motion, good stretch,
00:09:33.92\00:09:35.53
then I'm gonna come
all the way up to the
00:09:36.01\00:09:37.85
top, okay. Come
all the way down,
00:09:37.86\00:09:41.03
now if you have a
back issue, you stay in
00:09:41.61\00:09:44.94
a range that is
comfortable for you,
00:09:44.95\00:09:47.03
some people like to go
just here to their knees,
00:09:47.21\00:09:49.98
and come up to here,
so really far just the
00:09:50.58\00:09:53.95
hamstrings, but
when you come all the way
00:09:53.96\00:09:55.98
up to the top, the
action cooperate your lower
00:09:55.99\00:09:57.93
back as well in this
exercise. But it's a kind
00:09:57.94\00:10:00.10
of cool, you kind of
get a double bang for
00:10:00.11\00:10:02.43
the back. So, that's
why I like going all the
00:10:02.44\00:10:03.85
way up okay, you ready Frances?
00:10:03.86\00:10:05.66
Okay, let's go and
grab your dumbbells,
00:10:06.40\00:10:07.55
here we go. Feet
shoulder width apart,
00:10:08.83\00:10:12.93
okay feet a
little closer together,
00:10:13.22\00:10:14.99
there you go right
here, and we're gonna,
00:10:15.81\00:10:17.03
go straight down,
never keep your glutes
00:10:17.30\00:10:19.83
pointing high,
all the way up one.
00:10:20.29\00:10:22.83
Now your arms are
just hooks, you don't pull
00:10:23.12\00:10:25.33
with your arms, you
keep your arms straight.
00:10:25.34\00:10:27.99
Good, keep more of a
less of a bend on your
00:10:29.92\00:10:32.74
knees, keep them
isolated, they stay on
00:10:32.75\00:10:35.85
one spot. Imagine
pushing your glutes towards
00:10:35.86\00:10:40.48
your ceiling, the
mark where the ceiling and
00:10:40.78\00:10:42.75
the wall meets.
What would you call that?
00:10:42.76\00:10:47.29
What is that, is
that like wall ceiling,
00:10:48.86\00:10:50.63
or ceiling wall or that
line wall ceiling or they
00:10:51.68\00:10:56.06
line ceiling wall.
There's something there,
00:10:56.40\00:10:59.61
but you understand
what I'm talking about.
00:11:00.11\00:11:01.56
Lets do one more,
here we go, excellent,
00:11:01.90\00:11:07.31
it's just that line.
Okay, you know what I'm
00:11:07.56\00:11:09.87
talking about, the
wall's here and the ceiling
00:11:09.88\00:11:12.62
is here, that point
right there where they
00:11:12.63\00:11:14.64
intersect, you
wanna imagine pushing your
00:11:14.65\00:11:17.40
glutes, up in that
point and that keeps your
00:11:17.41\00:11:19.82
knees not from being
flexing all the way up,
00:11:19.83\00:11:23.02
so you're soft at
the knees, pushing up,
00:11:23.26\00:11:25.08
get more ready,
place the stretch on
00:11:25.09\00:11:26.54
your hamstrings,
so as you go down and
00:11:26.55\00:11:28.90
come up, you're
really working those
00:11:28.91\00:11:30.59
hamstrings.
March in place ready,
00:11:30.60\00:11:32.46
here we go. Jane
Fonda, wow, I wanna
00:11:32.47\00:11:42.49
meet her, yeah I
wanna somehow make a
00:11:42.50\00:11:44.70
movie, the history of
fitness in United States
00:11:44.71\00:11:47.56
or history of
fitness in pioneers who were
00:11:47.57\00:11:52.16
they? And you know
go all the back to Jack,
00:11:52.17\00:11:54.38
and all the way
back and see, you know
00:11:54.39\00:11:56.65
the pattern, you
see all the people help
00:11:56.66\00:11:59.07
making impact. Yeah,
Jane Fonda was a real
00:11:59.08\00:12:01.42
influence to me
when I was in college,
00:12:01.43\00:12:03.22
and she still
looks good. And she does,
00:12:03.81\00:12:05.69
doesn't she? Well, I
just hope, it's, it's,
00:12:05.70\00:12:08.35
if I blessed enough
to be around long enough
00:12:08.36\00:12:10.57
to see if what the
programs we do can help
00:12:10.58\00:12:12.86
make impact others.
So if anybody is writing
00:12:12.87\00:12:15.80
that story its CASIO
JONES, just to make sure.
00:12:15.81\00:12:21.68
I just go ground;
dumbbells just go,
00:12:22.13\00:12:24.00
round number two. Here we go,
00:12:24.23\00:12:26.42
this time get your
feet closer together okay.
00:12:26.43\00:12:28.76
And keep our glutes
high, and come all the
00:12:29.36\00:12:31.94
way up, this one
don't push on your arms,
00:12:31.95\00:12:34.50
just stay dangling
down, and two good,
00:12:34.51\00:12:37.97
and three,
excellent, and four and breath
00:12:40.57\00:12:47.32
and five, and six,
how are you feeling,
00:12:47.33\00:12:52.94
you feel it in your hamstrings.
00:12:52.95\00:12:54.18
I can really feel it.
Seven, good, eight, that
00:12:54.19\00:12:58.70
mean you're
working, nine and one more,
00:12:58.71\00:13:03.01
and ten, beautiful,
put them down. Alright.
00:13:04.27\00:13:06.37
And let's go in
for our run, yeah,
00:13:07.62\00:13:10.84
do you enjoy
running? Yeah, a little bit,
00:13:11.61\00:13:13.78
I like to walk,
long walks. Long walks?
00:13:14.91\00:13:17.78
Yeah, well
especially around here,
00:13:17.79\00:13:20.03
it's prudent, I
actually get a, use that
00:13:20.04\00:13:21.34
opportunity to clear
your thoughts or just
00:13:21.35\00:13:24.41
what do you do
when you go walking?
00:13:25.21\00:13:26.27
Relaxation.
Relaxation? Okay, that works,
00:13:26.67\00:13:29.92
that works, has
benefits for that,
00:13:29.93\00:13:31.66
walking is a lot
of fun, it's just you,
00:13:31.81\00:13:34.48
and you know one
of the benefits of
00:13:34.49\00:13:35.70
walking while, it's
one of the best safest
00:13:35.71\00:13:38.44
exercises, it's
because your body always has
00:13:38.45\00:13:41.38
contact with the ground and so,
00:13:41.39\00:13:43.96
like when you're
running you have your
00:13:43.99\00:13:45.45
feet off, and
there's always a complete
00:13:45.46\00:13:48.47
opportunity for
contacts for those who
00:13:48.70\00:13:50.53
are unstable, for
those who have concerns
00:13:50.54\00:13:54.30
about being balanced so forth,
00:13:54.31\00:13:55.91
having the ability
to have your foot on the
00:13:56.34\00:13:58.68
ground, makes it
the safest exercise,
00:13:58.69\00:14:01.45
and guess what
most people have been
00:14:01.72\00:14:02.93
doing it for
quite a long time. Yeah.
00:14:02.94\00:14:05.13
That's a little
thing, alright, let's go into
00:14:05.93\00:14:07.76
round number 3, here we go,
00:14:07.77\00:14:13.30
let's go to work,
one, now what you could
00:14:13.31\00:14:16.34
do is on this one,
try and keep your knees
00:14:16.35\00:14:18.00
closer together, and
your feet closer together,
00:14:18.01\00:14:19.68
keep your knees
together, and this is gonna
00:14:19.98\00:14:21.35
work on inner
thighs of our muscles for
00:14:21.36\00:14:23.13
hamstrings as well.
It's a little harder,
00:14:23.14\00:14:25.69
try and keep them
together, okay keep your
00:14:26.77\00:14:30.22
arms straight
down, don't pull them up,
00:14:30.23\00:14:31.98
you're using yourr
hamstrings and your lower
00:14:32.25\00:14:35.10
back to bring all the
way up to this starting
00:14:35.11\00:14:37.16
position, four
more, very good, one, two,
00:14:37.17\00:14:43.16
three and four,
very good, Frances.
00:14:45.46\00:14:49.10
Let's go for
our run, here we go,
00:14:51.54\00:14:53.38
still about another
15 seconds of these,
00:14:54.80\00:14:56.67
you're doing good.
Yeah, just a little change
00:14:57.05\00:14:59.10
of position, made me
feel it in a completely
00:14:59.11\00:15:01.55
different. You
noticed that, yeah, and that's
00:15:01.56\00:15:03.60
the thing, that's
the thing when it comes
00:15:03.61\00:15:05.41
to exercise with
specific weights. Lot of time
00:15:05.42\00:15:08.09
people, look in the
magazines, and they look
00:15:08.10\00:15:11.26
at from the aid
biz, A to B pictures.
00:15:11.27\00:15:13.77
And because the
moments, so fine moments
00:15:13.99\00:15:19.13
can change the
exercise, lot of time people
00:15:19.14\00:15:21.55
don't get the
benefits out of their workout
00:15:21.56\00:15:25.04
what they see and
so that's why we try to
00:15:25.05\00:15:26.93
do with our program
show you proper form,
00:15:26.94\00:15:29.58
proper techniques,
so that little bit of
00:15:29.59\00:15:31.15
movement can be a
totally different thing.
00:15:31.16\00:15:33.10
Yeah, I could feel
it. You could feel the
00:15:33.11\00:15:34.54
difference, okay, that is great.
00:15:34.55\00:15:36.50
Okay our next
exercise so we are gonna do,
00:15:36.51\00:15:38.70
we're gonna do a simple one,
00:15:39.10\00:15:40.29
here's the one I was
telling you guys about,
00:15:40.44\00:15:41.81
this exercise is
kind of a tricky one.
00:15:41.97\00:15:44.53
Okay, grab your
ball, Frances, we're gonna
00:15:44.76\00:15:47.42
sit on the ball, okay,
alright. We're gonna do,
00:15:47.43\00:15:52.76
this is gonna
require some balance,
00:15:52.92\00:15:54.60
Brad are you in
this one, here we go,
00:15:55.47\00:15:57.09
what we're gonna
do is raise your right
00:15:57.60\00:15:59.45
foot off the ground
about half an inch or
00:15:59.46\00:16:01.54
a inch off the
ground, okay. This foot is
00:16:01.55\00:16:04.24
gonna stabilize
us, so if you need to,
00:16:04.25\00:16:05.48
you can put your
hands on the ball to support
00:16:05.49\00:16:07.41
yourself, but this
leg is gonna stay right
00:16:07.42\00:16:09.26
here, and I'm going
to extend my foot up,
00:16:09.27\00:16:12.10
it's a leg extension
and bring it back down,
00:16:13.27\00:16:16.05
okay. This is gonna
work the muscles in my
00:16:16.64\00:16:18.77
quadriceps alright
here, by mean lifting my
00:16:18.78\00:16:21.47
knee up, I'm already
starting to fire this
00:16:21.48\00:16:24.46
muscle already, and
I'm making to stabilize it,
00:16:24.47\00:16:26.96
so this muscle is
constantly gonna be on
00:16:26.97\00:16:28.40
the work. And when
you do ten of these
00:16:28.41\00:16:30.53
you're gonna feel
them, this is four Frances,
00:16:30.74\00:16:33.88
we call it five here,
it's five. It's gonna be
00:16:34.88\00:16:37.68
at least six. Okay, we go seven.
00:16:37.69\00:16:40.28
What happens if
I fall off my ball?
00:16:41.73\00:16:43.40
Eight, well you're
not too far off from
00:16:43.41\00:16:44.38
the ground, so
you're okay, nine and ten,
00:16:44.39\00:16:48.82
okay. Switch legs.
Yeah that's part of the
00:16:48.83\00:16:50.79
rules, co host
counts, okay, 'cause I gotta
00:16:50.80\00:16:53.04
talk some times. Okay. You know,
00:16:53.05\00:16:54.25
and lesson
learned, to hold a leg up
00:16:55.22\00:16:56.88
requires some balance people,
00:16:57.37\00:16:58.55
here we go, that's
one, two, are you feeling
00:16:58.64\00:17:03.09
those in your legs.
Oh yes, three, you be
00:17:03.10\00:17:06.17
surprised how you
just, four, just your leg
00:17:06.18\00:17:10.26
up standing, you
feeling them, six, good
00:17:10.27\00:17:13.36
adjustment Frances, seven, okay,
00:17:13.37\00:17:16.66
you're doing good,
eight, nine, one more and
00:17:17.09\00:17:23.56
ten. See, I told you
that exercise is tricky,
00:17:23.57\00:17:26.60
it's a simple exercise,
it looks simple but it's
00:17:26.90\00:17:29.35
very effective
because you have to
00:17:29.36\00:17:30.64
balance and your
icing on the quadriceps.
00:17:30.84\00:17:33.43
Ready to jog,
let's go here we go.
00:17:33.73\00:17:35.50
So secretary,
it's a church right?
00:17:44.40\00:17:48.09
That's right. You
help make the pastor look
00:17:48.51\00:17:50.38
good over there
right? He looks good,
00:17:50.39\00:17:52.92
yeah, he does,
he don't need help.
00:17:53.04\00:17:54.95
Not physical, I
mean just, you know,
00:17:55.76\00:17:57.99
you help them, you
know, I always had this,
00:17:58.45\00:18:01.70
I always had this
vision of it's the,
00:18:02.95\00:18:06.10
it's always the
support team that always
00:18:06.68\00:18:09.95
helps complete the
mission and helps the,
00:18:09.96\00:18:13.79
there's all the person
in front that everybody
00:18:14.43\00:18:16.28
sees is, so many
people in the back,
00:18:16.29\00:18:18.72
and they don't see
who, there's a lot of
00:18:18.73\00:18:20.39
people behind the
scenes. He does so much,
00:18:20.40\00:18:22.05
yeah. Okay, here we
go again, lets stabilize
00:18:22.06\00:18:23.93
ourselves, engage your core, up,
00:18:23.94\00:18:25.94
chest upright, and
lets extend our leg.
00:18:25.95\00:18:28.53
One, now I'm gonna
try to do it without
00:18:29.78\00:18:31.31
holding on, two,
three, four, five, holding my
00:18:31.32\00:18:42.92
chord, six, seven,
eight, oh yeah, nine,
00:18:42.93\00:18:53.50
I'm feeling these,
ten. Ten. Here we go the
00:18:54.06\00:18:58.02
other leg, stabilize,
stabilize okay, lets go,
00:18:58.03\00:19:00.66
there's one, two,
three, three if feel you
00:19:01.58\00:19:07.10
have to hold on,
hold on, four it's okay,
00:19:07.11\00:19:10.14
five, but you know
me I had to step up
00:19:11.30\00:19:13.73
little bit, six, good,
seven, you feeling your
00:19:13.74\00:19:18.14
hips, eight your
lower, nine, one more,
00:19:18.15\00:19:23.12
and ten, good
job. Wonderful Frances,
00:19:23.33\00:19:26.48
that was great,
here we go. You guys will
00:19:26.49\00:19:32.53
be surprised, all you
need is a exercise ball,
00:19:32.54\00:19:35.18
and a pair of
dumbbells and that's it,
00:19:35.97\00:19:38.37
you could do so
much, you have a complete
00:19:39.16\00:19:41.27
body workout. Are we
the pair of dumbbells?
00:19:41.28\00:19:44.39
No, we're not the
pair of dumbbells,
00:19:44.63\00:19:45.91
the things on the
ground. Hey, that was funny.
00:19:46.23\00:19:48.08
She made a
funny. I like that one,
00:19:48.73\00:19:50.87
hey high enough, hold them back,
00:19:52.29\00:19:55.98
how look that was
a good one, are we a
00:19:56.40\00:19:58.26
pair of dumbbells.
And that's a first one,
00:19:58.27\00:20:01.40
okay, here we go,
first time do that not me,
00:20:01.66\00:20:04.19
okay, hold stabilize,
let's go to count one,
00:20:04.20\00:20:07.70
two, excellent, three,
and four, five and lift,
00:20:09.37\00:20:17.05
six, and lift,
seven, and lift eight,
00:20:17.59\00:20:22.58
and lift and nine, and
lift, and ten, good job.
00:20:22.83\00:20:27.77
And let this go,
just elevate and go, one,
00:20:28.10\00:20:31.59
two, three, four, five,
six, seven, eight, nine,
00:20:33.21\00:20:49.08
very good and ten, come on.
00:20:49.56\00:20:51.72
I would like to see
the vision you're gone
00:20:55.07\00:20:57.10
whoo! It's a little
harder with the left leg.
00:20:57.11\00:20:59.99
You know that's the
thing, you always have
00:21:00.33\00:21:02.28
a dominant side which is normal,
00:21:02.29\00:21:05.01
and the secret is,
if you train them both
00:21:05.02\00:21:07.05
the same way, so that
the dominant side will
00:21:07.06\00:21:11.53
still can still made
it, but the weaker side
00:21:11.54\00:21:14.18
will work harder and
catch up, okay, alright.
00:21:14.38\00:21:17.76
Let me go and get
a mat, because we're
00:21:17.77\00:21:18.79
gonna do some
biceps with the ball.
00:21:18.80\00:21:21.79
And it's more of form
I would like to call a
00:21:22.33\00:21:23.75
preacher curl,
okay. Bring your ball in
00:21:23.79\00:21:29.00
position here, and
put our weights on the
00:21:29.01\00:21:32.27
other side, and
what we are gonna do is,
00:21:32.28\00:21:34.05
from here we gonna
kneel down position,
00:21:34.06\00:21:35.94
in front and lean,
put our arms in front of
00:21:36.49\00:21:39.31
us on the ball,
just like this okay.
00:21:39.32\00:21:42.11
The further you
lean back, the more you
00:21:42.28\00:21:43.69
get more, be able to
stretch without having
00:21:43.70\00:21:46.15
to worry about
hitting the ground with the
00:21:46.16\00:21:47.17
ball. Now what we
are gonna do here is
00:21:47.18\00:21:48.68
a curl up, don't hit
yourself on your face,
00:21:48.69\00:21:51.91
it hurts, trust me,
been there, alright.
00:21:51.97\00:21:55.84
That's three, four,
five, now if wanna get
00:21:56.82\00:22:04.03
little more
aggressive, put your head down
00:22:04.04\00:22:06.04
and go a good
range, a much more of a
00:22:06.35\00:22:09.39
deeper range of
motion of your bicep,
00:22:09.40\00:22:12.96
get the squeeze,
two more, that's a good
00:22:13.52\00:22:22.14
job. Let's do
right there watch this,
00:22:22.15\00:22:24.55
watch this Frances,
go like this then put
00:22:24.56\00:22:26.69
your ball right on
top of it, hey, it works,
00:22:26.70\00:22:31.07
lets jog back
here we go, how are you
00:22:31.08\00:22:36.85
feeling? Feels
good. Breaking the sweat.
00:22:36.86\00:22:39.23
Little bit. Feels
good moving around. Yeah.
00:22:39.57\00:22:41.50
Being active. Women
glisten, we don't sweat.
00:22:41.51\00:22:45.13
Oh women glisten,
don't sweat, that's right,
00:22:45.14\00:22:47.15
women glisten, right,
you're glistening girl.
00:22:47.49\00:22:50.11
Thanks. Okay, doing
good. Alright. Let's go,
00:22:50.27\00:22:52.54
round two, here we go,
lets pull them up, one,
00:22:53.91\00:23:01.10
two, good control,
three, you control the
00:23:02.84\00:23:05.51
weight down, four,
five, six, seven, eight,
00:23:05.52\00:23:16.98
nine, and ten, good
job. Alright, let's go,
00:23:18.74\00:23:27.36
just for ten
seconds. So how many get this
00:23:27.99\00:23:33.56
last set in. I'm
glistening good now.
00:23:33.57\00:23:35.97
You're glistening
good, alright. Alright now,
00:23:35.98\00:23:38.13
here we go, last
set, let's get this one,
00:23:38.52\00:23:41.00
then we're gonna
move on in our program.
00:23:41.56\00:23:43.42
Here we go, you
ready, ten here, one, two,
00:23:44.01\00:23:50.05
three, and four, and
five, six, are you feeling
00:23:51.78\00:24:00.04
these? Oh yeah.
Seven, eight, nine, and ten,
00:24:00.05\00:24:07.31
wonderful. Well
Frances, now you learned
00:24:07.86\00:24:10.46
some information? I
think so. Right, let's go
00:24:10.47\00:24:13.46
and check out a
wellness tip, let's go.
00:24:13.47\00:24:14.95
Post inspiration, to
keep yourself on track,
00:24:20.87\00:24:24.25
place quotes in
strategic spots where you
00:24:24.45\00:24:26.43
might need some motivation.
00:24:26.44\00:24:28.07
On the fridge,
television, dashboard or
00:24:28.42\00:24:31.01
computer, one
suggestion, you've come too
00:24:31.02\00:24:34.34
far to take
orders from a cookie.
00:24:34.35\00:24:36.47
Wow! That was good
information, come too
00:24:39.48\00:24:41.87
far to take
orders from a cookie,
00:24:41.95\00:24:43.33
you're in control we
must make the decisions.
00:24:43.88\00:24:46.40
And there's always
some powerful words,
00:24:46.90\00:24:49.56
just like reading the
Bible, the Bible tells us
00:24:49.57\00:24:51.82
that how words are
powerful, and you could
00:24:52.23\00:24:55.87
see that how by
reading God's words we
00:24:55.88\00:24:58.83
learn his character
and we implement that
00:24:59.23\00:25:01.24
character in our
life, so that's motivation,
00:25:01.25\00:25:03.15
yeah, so that's awesome. Okay,
00:25:03.66\00:25:05.47
you guys ready for
cool down, I'm ready,
00:25:05.69\00:25:07.12
you ready? I'm
ready. Alright, here,
00:25:07.13\00:25:08.76
you know, I'm, as
a treat, I'm gonna
00:25:08.99\00:25:11.36
stretch you out, and
get these out the way
00:25:11.45\00:25:13.58
here there, here we
go, just move it over
00:25:13.59\00:25:14.89
there, go ahead and
lay down on your back,
00:25:14.90\00:25:16.65
there you go, and
let's get a good stretch,
00:25:18.46\00:25:21.46
hold out your legs
good, just go and do a
00:25:21.47\00:25:23.89
partner stretch, see
right here, this is a
00:25:23.90\00:25:26.22
range of motion
right here. I'm gonna stay
00:25:26.23\00:25:29.56
right here with you,
just a little more pressure,
00:25:29.57\00:25:33.03
you feeling that
right there? I feel it.
00:25:33.04\00:25:34.62
Okay, watch this,
I'm gonna come back a
00:25:34.63\00:25:36.08
little bit more,
there, is that better right
00:25:36.09\00:25:38.13
there? That's good.
Okay, see what we just
00:25:38.14\00:25:41.12
did, we communicated together,
00:25:41.13\00:25:42.57
communication is
key. Good, and stretch the
00:25:42.58\00:25:46.96
other leg. Some
times you don't get to
00:25:46.97\00:25:50.38
have a partner to
stretch you, but when
00:25:50.39\00:25:52.66
you do, it's kind of
cool isn't it? It's nice.
00:25:52.67\00:25:55.94
Here you get to
sit and just relax.
00:25:56.24\00:25:58.04
Is that okay, feel
like shaking a little bit,
00:26:00.69\00:26:03.98
we come back right.
It's a little bit tight.
00:26:03.99\00:26:05.05
Here we go right
there, you do a lot of
00:26:05.54\00:26:08.17
sitting don't you? I
do. Okay, bend your leg,
00:26:08.18\00:26:10.87
okay I want you to
take this ankle and put
00:26:11.28\00:26:12.83
it right here, good,
and I'm gonna stretch
00:26:12.84\00:26:15.43
you here, here
you go, right there.
00:26:15.44\00:26:17.64
Feel it back here.
Yeah stretching glutes,
00:26:22.60\00:26:24.45
now stretch your
legs, good, give me this
00:26:24.80\00:26:28.26
hand, put this
hand between here,
00:26:28.27\00:26:30.44
good and bring the
hand behind to meet it,
00:26:30.93\00:26:32.67
there you go right
there and pull that in,
00:26:33.23\00:26:34.83
there you go.
Frances, it's been great having
00:26:35.88\00:26:38.88
you. I'm gonna
close this program,
00:26:38.89\00:26:40.55
and you sit there enjoying your
00:26:40.80\00:26:41.77
stretch, okay.
Thank you. You're ready
00:26:41.78\00:26:43.63
If you want more
information about the
00:26:43.98\00:26:45.48
workout we did
today, or any products we
00:26:45.49\00:26:47.18
use on our show, if you
like to invite me to your
00:26:47.19\00:26:49.32
area. Go to our
website www.Action4life.net.
00:26:49.33\00:26:52.41
That's www. Action4life.net.
00:26:52.58\00:26:55.11
Friends, have you
ever wonder why people
00:26:55.39\00:26:57.27
think exercise is so
much fun, well join in and
00:26:57.28\00:27:00.68
see for yourself,
the feeling you can get
00:27:00.69\00:27:03.14
after workout is the
overcoming temptation
00:27:03.15\00:27:06.04
to quit, gives you
a sense of victory,
00:27:06.05\00:27:08.22
and who doesn't like to win.
00:27:08.75\00:27:09.92
Thank be to God,
who gives us the victory
00:27:10.52\00:27:12.59
in Christ, you know
what I love winning,
00:27:12.60\00:27:14.97
and it's sometimes
it's not bad winning,
00:27:15.65\00:27:17.21
but when you win for Jesus,
00:27:17.42\00:27:18.69
that's an awesome thing.
00:27:19.07\00:27:20.09
Hey, this is
Casio, reminding you that
00:27:20.37\00:27:21.84
actions are the key
for life, and it's my
00:27:21.85\00:27:23.63
pray that the Lord
give you strength and
00:27:23.64\00:27:25.46
encouragement to
take action everyday.
00:27:25.47\00:27:27.46
God bless and I see
you next time, Bye, bye.
00:27:27.76\00:27:29.91
You can order your
very own copy of this
00:28:00.64\00:28:02.84
episode of Action 4
Life on DVD or suggest
00:28:02.85\00:28:06.04
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00:28:06.05\00:28:09.68
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00:28:09.83\00:28:12.13
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00:28:12.41\00:28:17.10
or visit our
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00:28:17.11\00:28:21.17
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00:28:21.22\00:28:26.13
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00:28:26.14\00:28:29.42