The following
program presents workouts
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you can use to
improve your physical fitness.
00:00:02.96\00:00:04.90
Please be sure to
consult your physician
00:00:05.27\00:00:07.37
before beginning this
or any exercise routine.
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Hi my name is Casio
Jones and this Action 4 Life.
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Today's episode
we have a fun dynamic
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exercise routine
that's gonna challenge
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you quite a bit. But
first I want you to check out
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the segment
which start at one of
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my favorite radio stations.
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Well I have to admit
it, they are friends of mine
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that's why they are
one of my favorites.
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Abbey and Carlos
they're gonna talk about
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how they are active
and how it plays a part
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even though you don't see them,
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but how they plays a
part in their ministry.
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Remember while the
segment is running,
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I want you to do
a full body warm up,
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okay, check this out.
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No matter what's
your profession is,
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your health is the
vital part of your complete
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individual
ministry. Well with me today,
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I'm here at Spirit
FM, Tampa's favorite
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Christian radio
station. This is happened to be
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one of my second
home, I've been blessed
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with the
opportunity from time to time
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to come on the
station and to do, you know
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my little fitness
segment with these guys here.
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But I'm proud to say,
I'm here with two individuals
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who are physically
active, and they do it
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in such a way, and
you know people don't
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get to see their
faces, but yet they take
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the time to be
active and understands
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it's the part of their ministry,
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with me is Carlos and Abbey,
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how you guys doing?
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We're good, I'm so
glad you guys loves to have
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the opportunity
to come and invade
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into your studio,
bring our cameras in here,
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and to learn more about you guys
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and to learn more
about what goes on here.
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So, tell me, Spirit
FM, how many viewers
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you guys have? Tell me
about the radio station?
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Well we average about a
100,000 listeners a week,
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okay. Currently
we are the number one
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Christian radio
station in Tampa, awesome.
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And, you know it's been fun,
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started Christian ministry here.
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Yeah we're
mainly a music format,
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but we also have
teaching segments
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through out the
day. Like I said I come
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on here from time in the morning
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and we have fun, we
talked about various
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things about health,
yeah, and these individuals
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are very active by
themselves individually,
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so Carlos, you guys
are not on in front of
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a camera, you guys
are on the way people
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they really
hardly know who you are,
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so why, what's your
motivation for doing this?
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Why you are so active?
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For me personally,
it's important that,
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not only am I spiritually
fit, you know I'm read
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up on the word, and
I'm also physically fit,
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because that's kind of
an outward representation
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of who I think I am, at least,
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this is for me
now, right. So I think,
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it's important that
as, as I grow spiritually
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and as I grow as an
adult that I also stay
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physically fit and stay healthy,
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because you know I
believe that God wants us
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to be healthy individuals,
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and also healthy
spiritual Christians,
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So an
opportunity, so people see you,
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as almost like an,
it's a core drawn from
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the curiosity, why
you do, how do you live
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the way you live
and it's an opportunity
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for you to talk about the Lord.
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It's so encouraging,
people hear me on the
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radio and they see
that I'm physically fit;
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maybe it's an
encouragement to them
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to possibly do with
themselves. I like that,
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I like that okay,
Abbey your turn, now for
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those who, you're
not gonna know this,
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but Abbey actually
comes to my boot camp.
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We have a boot
camp, that we started a
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few months ago, and
this woman gets down
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in dirt and there she
isn't afraid of sweat,
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she isn't afraid to
dirt her, she's out here
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right on the grass,
she's running, she's jumping.
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I will, wanted
though. Yeah she does wanted,
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but I don't pay attention.
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I know when she
is like saying Casio,
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I want more, I want
more, so I gave her more,
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so Abbey, so are you
enjoying the boot camp.
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I love it, I have
to say like I have been
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over there, I kind a
everyone is like dreading
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like Oh I got to workout again,
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but once I'm there, we
have a good time together.
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We always mix it out
things a little different,
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you know what's to expect, yeah,
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but last time what did you do?
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what did, have
you cancel out that?
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Yeah, we had to, I had
to carry the other girl,
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she had to carry me,
it wasn't as bad as time
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that I had to strap
the harness on though
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and run with you
behind me, that was.
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That was little
more assent here.
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If I see the
harness when I arrive,
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I know that I'm in trouble,
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yeah, am I turn on it.
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Oh I got it there
Oh I got, so any how,
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so I',
interviewing personally why
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you are active?
Well, I like just the way,
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that I feel when I workout,
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I have more energy,
and of course everyone
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says that they feel
better when they workout,
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but I like to talk
about it on the air because
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I know that I get
motivated when I see
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other people
either loosing weight
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or getting more
muscle and I read articles
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about people who have
improved their lifestyle.
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And so I think
maybe, I can do that since
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I have this mouth
piece of Spirit FM.
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I say maybe I
can motivate somebody
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to improve their health.
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So your healthy
lifestyle gives you the ability
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and the power that you
feel the responsibility
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to help share
that to others, to help
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and encourage them to
be active, definitely,
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because at the end
of the day we are doing
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this to glorify the
Lord, correct? Absolutely,
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and so no matter
what you do at home,
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whether you're a teacher,
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you're bus driver or a
garbage collector being
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healthy and taking
care of your body is a
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vital part of
individual ministry.
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You don't know
who is watching you.
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You don't know what
the Lord has in store
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for you that day,
being healthy and being
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ready is
important, would you agree.
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Absolutely, I agree.
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So take the time,
and take these two as
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an examples, you
know what can you do?
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How can yo be more active?
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What can you do to
help other people to see
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being in active
lifestyle is what the Lord
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wants us to do,
because you never know
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when its time that
he wants to say hey
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today I'm going
to use you today.
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So guys thank you so
much, this has been fun,
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just like I said
home away from home,
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so I feel comfortable here,
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but thank you for
the opportunity for being
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in our program,
interview with you.
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Usually we are the
ones interviewing you so
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I know right,
tables were turned today.
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I know, it's a kind of,
it feels like apparently.
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I know what it feels like,
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alright guys thank you so much.
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Alright so you got
little glimpse of behind
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the scene at the radio station,
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and those guys are a
treat, love them Carlos,
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and Abbey. Okay
you guys ready for your
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workout I'm. With me
today is a good friend
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of mine, Dee Hilderbrand,
how are you doing Dee?
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I'm doing
terrific, thank you Casio.
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I'm glad to have
you back on here.
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Okay, some of
those people might say
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I know I have seen
that her face before;
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please tell our
audience what do you do here?
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Oh, I work at 3ABN as
Production Coordinator,
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so I book all the
studios and you might hear
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my voice more than
I do anything else,
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because I'm talking to people
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on the phone all the time.
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Got you, got
you. I try to stay off
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the camera on this
side. But I'm glad,
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you at least decided to come on
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the camera for mine workouts.
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I had little encouragement.
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Okay hey
motivation I'll take it anyway
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it could happen.
Okay, okay, for our first
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exercise, we are
saying it could be little
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challenging and little tricky,
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our first
exercise, I call tie shoe.
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It's a movement
you've already done,
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when you, ever
since you were kid,
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you learned how
to tie your shoe,
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but we're gonna do it
as adult and doing a little
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more reps to it, okay.
What's you gonna do is,
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I'm standing this side Dee,
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you can put this foot
forward and she's gonna
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like imagine she
just drop the keys
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or she is gonna just reach down
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and tie her shoes, she
is gonna stand straight
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back up using this
leg, okay, the leg that
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she is tying,
her emphasis is only
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on this leg, come in
here Michael let me get
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a glimpse of
this, okay, go back down
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and this time you
gonna tie your shoe.
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How about that
if I have a Velcro.
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No, if you have
Velcro it does not count
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you still have to
act like you have laces.
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Okay, okay, you
gonna stand straight backup
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and using this
leg, okay, one more time
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comeback down,
okay and you know how
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she use her toe,
her heal, I'm assuming
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her knees on the
ground that's okay,
00:07:55.17\00:07:56.58
but her toe is, when
she is up on her toe,
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and she is placing
all the emphasis on her
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front leg, okay,
let's go to work.
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We are doing it together
put right foot first okay,
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okay, put your right
foot first and go back
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and toe down here we go.
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This one you keeps
foot right here go back down
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again doing, same
leg, why are you switching,
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Oh, I'm trying to do
alternate. It's three.
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I know, that's making
a confusion for, okay,
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and one more,
five switch leg now,
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okay, now. Okay
let's go reach down make
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a natural movement
like you're tying your shoe,
00:08:27.69\00:08:29.50
if you want to
play with your shoelaces
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that makes you
feel more natural that's
00:08:32.29\00:08:34.04
fine with me, but
since you reached down
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tie your shoe, and
the emphasis on the leg
00:08:36.07\00:08:38.39
that we're tying
and pushing that,
00:08:38.40\00:08:40.29
push your heals into
the ground, is that five,
00:08:40.30\00:08:42.56
just one more. I lost count.
00:08:43.80\00:08:45.00
There you go, but
I won't next time.
00:08:45.01\00:08:47.03
You know better,
okay do you know with
00:08:47.61\00:08:50.34
our program, we
actually use some call
00:08:50.35\00:08:51.84
active rest, so
we got that and doing
00:08:51.85\00:08:53.87
on our steps of five,
you could do ten at home,
00:08:53.88\00:08:57.00
twelve or fifteen,
work up way up to twenty,
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if you really full of challenge,
00:08:59.69\00:09:01.13
but right now
we're gonna do a little
00:09:01.14\00:09:02.19
active rest, are
you ready? Okay let's do
00:09:02.20\00:09:03.83
what you want to
do for active rest?
00:09:04.40\00:09:05.61
Jump rope, just
rump rope, jump rope.
00:09:05.62\00:09:06.97
Here we go jump rope.
00:09:07.25\00:09:08.22
Now your active
rest, you wanna do active
00:09:10.63\00:09:12.23
rest about twenty
to thirty seconds.
00:09:12.24\00:09:15.19
Yeah, I'm not sure
this is active and rest,
00:09:15.73\00:09:19.31
this it really go together.
00:09:19.32\00:09:20.81
You know ever keep saying that,
00:09:20.82\00:09:22.18
doesn't makes sense, but
yes it's the active rest,
00:09:22.77\00:09:25.95
because what's
actually your muscles.
00:09:25.96\00:09:27.73
What part of the
rest am I doing in here?
00:09:27.74\00:09:29.06
Your legs, your
muscles, right that's enough.
00:09:29.07\00:09:31.35
Now we gonna back
and work that again,
00:09:31.81\00:09:33.17
second set, okay.
Okay, let's do our right
00:09:33.18\00:09:35.03
foot forward, okay,
and I'm gonna go down to,
00:09:35.04\00:09:37.29
I got a right. Okay
you always get a right,
00:09:37.30\00:09:40.26
here we go it's one,
push with your heels and,
00:09:40.84\00:09:44.31
two, three, four.
Now I'm probably bending,
00:09:44.32\00:09:51.10
and five, for it a
little bit like I shouldn't do.
00:09:51.11\00:09:53.11
Well now, you wanna
keep your toes straight,
00:09:53.12\00:09:54.45
let me watch you
okay try this way,
00:09:54.46\00:09:56.21
there you go one,
you wanna keep planting
00:09:56.64\00:09:59.13
your feet for a little bit more.
00:09:59.14\00:10:00.16
When you flip over
here and now you can get
00:10:00.52\00:10:02.10
foot back little
more, there you go,
00:10:02.11\00:10:03.35
now you could do it
feel better when you do that
00:10:03.36\00:10:04.98
adjustment, yeah. To
make it feel natural,
00:10:04.99\00:10:08.26
you know this
exercise is, we have done this
00:10:08.75\00:10:11.21
movement so many
times, reaching down
00:10:11.22\00:10:13.50
and tying the
shoe unless you wanna,
00:10:13.51\00:10:14.73
if its goes like
this or you go like this,
00:10:14.74\00:10:17.22
keep that toe up.
Right you should keep
00:10:17.23\00:10:18.82
that back toe up, so
it allows you to have
00:10:18.83\00:10:20.38
good flexion at the
hip to go down, okay.
00:10:20.39\00:10:23.22
And if you are older like me,
00:10:23.23\00:10:24.72
you might have a
little balance problem.
00:10:24.73\00:10:26.42
But you know that is
good, because you are able
00:10:26.43\00:10:30.06
to identify areas
that you need to improve
00:10:30.07\00:10:31.85
on your balance, yeah,
and once you know those
00:10:31.86\00:10:34.00
areas are you could take
your time in a safe manner
00:10:34.01\00:10:36.85
work on them,
because you're right as we
00:10:37.35\00:10:40.25
get older, okay, our
abilities to maintain
00:10:40.26\00:10:43.46
a balance diminishes,
because we don't spend
00:10:43.47\00:10:45.70
a lot of time
workouts. Balancing yeah,
00:10:45.71\00:10:47.88
Yes balances is so important,
00:10:47.89\00:10:48.86
okay. Now I get rest actively.
00:10:48.87\00:10:50.63
Yes jump rope again let's go.
00:10:50.64\00:10:51.85
And how can I hear,
it's a real jump rope here.
00:10:54.82\00:10:57.37
Because I like
the imaginary one,
00:10:57.92\00:11:01.58
it's kind of cute,
I get multi colors,
00:11:02.13\00:11:04.57
I do fancy stuff with
it, and it won't shoot me up.
00:11:04.58\00:11:07.35
You are sure it hasn't
been twenty seconds yet?
00:11:08.02\00:11:09.91
Not, hasn't been twenty seconds.
00:11:09.92\00:11:11.02
How come it's
harder for me to do this
00:11:11.39\00:11:13.18
active rest than
just the exercise?
00:11:13.19\00:11:15.05
Its just one way
that works out, okay,
00:11:15.06\00:11:18.29
last set tie shoe,
back to that again, alright.
00:11:18.30\00:11:21.72
Here were go and
let's go tie our shoe,
00:11:21.73\00:11:22.87
here we go, one we
are doing five reps,
00:11:22.88\00:11:26.05
but at home I
want you to keep going
00:11:26.44\00:11:28.41
and knock out ten
to twelve to fifteen.
00:11:28.78\00:11:30.95
I'm glad I'm
here, not at home then
00:11:31.72\00:11:33.59
right five here,
right here, okay.
00:11:34.37\00:11:36.28
You were counting,
I'm thinking you will
00:11:36.29\00:11:37.88
count for me.
Here we go second leg,
00:11:37.89\00:11:39.66
here we go, okay.
That's one, and I'm finding
00:11:39.67\00:11:43.47
out that, two, it
is little easier, if I,
00:11:43.48\00:11:46.67
three, on my
balance, if I don't keep
00:11:46.68\00:11:48.68
four, my feet
wide together, five,
00:11:48.69\00:11:51.17
well I'm a little
older, well that's good.
00:11:51.18\00:11:53.21
You did something
that I hope the viewers
00:11:53.55\00:11:55.47
at home are able to figure out,
00:11:55.48\00:11:56.73
you paid attention
to your body, you figure
00:11:57.14\00:11:59.79
out ways to make
it not just easy,
00:11:59.80\00:12:01.72
but more
comfortable easy for you to do.
00:12:01.73\00:12:04.00
And as I do it
more it get easy I can
00:12:04.01\00:12:05.01
probably bring my
feet closer together.
00:12:05.02\00:12:06.76
Yes, yes, so and make
sure, so much I remember
00:12:06.77\00:12:08.38
wide it's always good,
00:12:08.39\00:12:09.36
it's rope time, so let's go
00:12:09.37\00:12:10.67
Oh boy, that's
I'm talking about,
00:12:10.68\00:12:12.93
make it work I told you people,
00:12:13.27\00:12:15.01
this is real workout.
It's not a fake studio
00:12:15.02\00:12:17.85
stuff here. I
didn't really jumped
00:12:17.86\00:12:18.83
a lot when I was a kid.
00:12:18.84\00:12:20.10
Well we gonna make it
for you, right now Dee,
00:12:20.78\00:12:22.64
okay, alright. We
are here to help you out.
00:12:22.65\00:12:25.16
Can I use my clock,
that's 40 seconds I think.
00:12:27.40\00:12:29.65
You done your clock, oh
your clock say 20 minutes
00:12:29.66\00:12:32.08
to go you are co-host,
you get some privileges
00:12:32.09\00:12:34.80
of being co-host
okay. Our next exercise is
00:12:34.81\00:12:37.62
gonna be what I call
ball, we're gonna use
00:12:37.63\00:12:39.62
a exercise ball
and we gonna role out
00:12:39.63\00:12:41.69
and we gonna use our
leg and step out here.
00:12:41.70\00:12:43.67
We get the ball for
you. Okay, alright I think,
00:12:43.68\00:12:47.12
I hope I have
the balance for this?
00:12:47.61\00:12:49.21
Oh, I'm sure you can do this,
00:12:49.22\00:12:50.70
go and have a
seat face that way.
00:12:50.71\00:12:52.12
Oh my goodness.
Okay and I want you
00:12:52.13\00:12:53.99
to walk on the
ball face this way,
00:12:54.00\00:12:56.06
walk out towards me,
okay, okay keep walking,
00:12:56.07\00:12:59.12
keep walking. I'm
not used to use a ball
00:12:59.13\00:13:00.76
so I'm probably
a little tentative.
00:13:00.77\00:13:02.52
That's fine,
keep on, keep walking,
00:13:02.53\00:13:03.90
keep walking,
keep walking alright.
00:13:03.91\00:13:05.07
There you go right
there put your head down
00:13:05.08\00:13:07.35
on the ball, okay.
And I want to lift your
00:13:07.36\00:13:09.52
hips up, right
there in that position,
00:13:09.53\00:13:11.77
okay how are you feeling?
00:13:12.16\00:13:13.22
I'm feeling strange.
00:13:13.60\00:13:15.63
Good, are you feeling the safe?
00:13:16.23\00:13:18.29
Yeah I feel
fairly I'm very secure.
00:13:18.80\00:13:20.81
Now what you could do is,
00:13:20.82\00:13:21.79
you can put your
finger tips on the ground.
00:13:21.80\00:13:23.06
Finger tips on
the ground, now okay.
00:13:23.07\00:13:24.14
Now if you need
you use your tips,
00:13:24.15\00:13:25.17
please do and it
might be a good suggestion
00:13:25.48\00:13:27.17
the first time
you do this exercise.
00:13:27.18\00:13:28.60
Okay, because I'm
actually not feeling
00:13:28.61\00:13:30.08
like I'm on a
roll off or anything.
00:13:30.09\00:13:31.44
There you go
perfect, that's exactly,
00:13:31.45\00:13:33.11
now I want you as
you lift your hips up,
00:13:33.12\00:13:35.08
you gonna keep
your leg in position,
00:13:35.45\00:13:36.90
what's you
gonna do is, you gonna
00:13:36.91\00:13:37.88
take this leg and
step out to your right.
00:13:37.89\00:13:40.03
You are kidding?
No, there you go.
00:13:40.43\00:13:42.79
Like that. There you
go and bring it back in,
00:13:42.80\00:13:44.07
there we go now,
do the other leg,
00:13:44.56\00:13:46.31
okay, to bring it
back in, okay. Step it out,
00:13:46.32\00:13:48.10
take it off the
ground, and step it out.
00:13:48.11\00:13:49.26
Oh, there you go
bring it back in, okay,
00:13:49.27\00:13:51.83
I think two of
these are probably funny.
00:13:51.84\00:13:53.89
We got to do five,
come on let the hip up
00:13:53.90\00:13:56.39
let's go, okay.
Here we go, excellent,
00:13:56.40\00:13:58.47
that's three, I'm counting,
00:13:58.48\00:14:00.13
four. Alright this
is five, five, good.
00:14:02.14\00:14:06.94
Oh hip up, Dee
keep your hip up, okay,
00:14:06.95\00:14:08.65
roll back upon the
ball, okay, alright now
00:14:08.66\00:14:11.09
this is very
good. I know keep moving
00:14:11.10\00:14:12.98
those legs, you don't need me,
00:14:12.99\00:14:14.00
keep going, keep
going, keep going,
00:14:14.01\00:14:15.22
oh no, I want, walk,
walk, walk, keep walking
00:14:15.23\00:14:16.95
push, push, push,
alright. There you go,
00:14:16.96\00:14:18.68
you are not gonna
have me at your house,
00:14:20.15\00:14:21.89
here we go. I
just can't help it.
00:14:23.06\00:14:24.32
I know let's go
we are at very active
00:14:24.33\00:14:25.84
rest again, Oh active rest.
00:14:25.85\00:14:27.79
Jump rope let's
go here we go, no,
00:14:27.80\00:14:28.99
I think we passed
active rest. No, no, no.
00:14:29.62\00:14:32.41
Now you are
telling me I got to do
00:14:33.21\00:14:34.48
this in between every exercise.
00:14:34.49\00:14:36.08
You are catching on
Dee. I'm flown you know,
00:14:36.61\00:14:39.51
okay, I have, I've
rested enough yeah.
00:14:40.01\00:14:44.47
Alright what's next?
Round two. Round two,
00:14:45.87\00:14:48.81
round two I've to
do something else,
00:14:48.90\00:14:50.80
no same thing, okay. Here we go,
00:14:50.81\00:14:53.28
have a seat roll back Dee.
00:14:53.29\00:14:54.94
Now are you sure
I thought you said,
00:14:54.95\00:14:56.63
we're gonna do this arm things.
00:14:56.64\00:14:58.01
Yeah after this one,
After this one, yeah,
00:14:58.02\00:14:59.78
okay, nice try, come
on. Where am I going?
00:15:00.45\00:15:04.49
Roll back out again,
keep going, keep going,
00:15:04.50\00:15:07.08
oh, keep going, keep
going, you are awesome.
00:15:07.09\00:15:10.77
I used to trust you,
okay what am I doing now?
00:15:10.78\00:15:13.87
Step that foot out
again. Step those hip ups,
00:15:13.88\00:15:16.36
here we go, here
we go, five each side.
00:15:16.37\00:15:17.85
Okay, let's go,
okay, one, you forgot
00:15:17.86\00:15:20.29
to tell, two, two.
You forgot to tell me
00:15:20.30\00:15:22.87
how to do two sets or
three. No we got three,
00:15:22.88\00:15:24.82
Oh, no, Oh no,
four. This is five, five,
00:15:25.16\00:15:29.88
okay five, six, was that okay.
00:15:29.89\00:15:32.22
Get the second part
ball back up push with legs,
00:15:32.23\00:15:34.22
push, push, push,
I'm pushing, I'm pushing,
00:15:34.23\00:15:35.64
push, and keep
pushing, I'm pushing,
00:15:35.65\00:15:36.86
push legs, push,
push, push, there you go.
00:15:36.87\00:15:38.64
Have five that was
good, jump rope, let's go.
00:15:39.08\00:15:41.78
bribery, I'm a
bad trainer, okay,
00:15:45.50\00:15:47.50
here we go. Alright
and I've to do one more.
00:15:47.60\00:15:52.58
Yeah dimensional
and then you get to
00:15:52.59\00:15:55.08
the cross curls. You know,
00:15:55.09\00:15:56.06
you're explaining
this, you don't know explain
00:15:56.07\00:15:58.04
it clearly I think
maybe I want listening.
00:15:58.05\00:16:01.27
Well no you were
listening is just that
00:16:01.28\00:16:02.88
I just. I thought I
was just demonstrating,
00:16:03.24\00:16:06.79
I didn't knew I was actually.
00:16:06.80\00:16:07.77
What you say and I
told you everything,
00:16:08.11\00:16:10.43
okay, you might
have change your mind.
00:16:10.81\00:16:12.61
I got to keep the motivation
00:16:12.93\00:16:14.14
just at the right, at the right.
00:16:14.15\00:16:15.93
Oh I'm motivated
well I'm going on
00:16:15.94\00:16:17.03
vacation in a
couple of weeks so.
00:16:17.04\00:16:18.47
There you go and
I tell you what you
00:16:18.48\00:16:19.72
gonna have, alright,
balance I tell you that.
00:16:19.73\00:16:22.27
Balance, let's go
you can have balance.
00:16:22.79\00:16:24.23
I don't need balance
to float in the pool.
00:16:24.24\00:16:26.44
Is that why you
go to swimming pool?
00:16:26.45\00:16:28.24
I think I'm going to try anyway,
00:16:28.25\00:16:29.90
okay take them
up with that hip up,
00:16:30.32\00:16:32.28
let's go step it up. Hip one,
00:16:32.29\00:16:33.96
now this is
working on her hamstring,
00:16:33.97\00:16:34.94
her lower back,
two, her glutes and just
00:16:35.34\00:16:39.35
overall total body balance,
00:16:39.36\00:16:40.77
and her quarts
fine, lift that hip up,
00:16:40.78\00:16:42.51
why you went to that quite fast.
00:16:43.46\00:16:45.47
Yeah, yes I'm, I'm getting fast.
00:16:45.48\00:16:48.21
Keep pushing, push, come on,
00:16:48.22\00:16:49.19
you're getting
better, you're getting better,
00:16:49.20\00:16:50.35
good job. Okay, good
job. Okay, thank you.
00:16:50.42\00:16:52.41
You're welcome. Now
if I could just get out
00:16:52.42\00:16:54.13
of this resting
just. Well you know what,
00:16:54.14\00:16:56.26
that would be quite fair,
00:16:57.64\00:16:58.61
okay here we go twenty seconds.
00:16:59.72\00:17:01.07
Twenty, there we
go, I don't know if your
00:17:01.88\00:17:04.74
twenty gets longer and my twenty
00:17:04.75\00:17:06.27
getting shorter I think.
00:17:06.28\00:17:07.33
Okay, I promise
you will love the next
00:17:11.08\00:17:13.27
two exercises.
I've done with that?
00:17:13.28\00:17:15.13
You have done with that, see.
00:17:15.14\00:17:16.47
Oh I lost count. See,
it's downhill from now on.
00:17:16.48\00:17:18.84
Oh that's okay. This is easy,
00:17:18.85\00:17:20.52
okay let's call this
exercise the cross curl.
00:17:20.53\00:17:23.17
I get the weights now.
00:17:23.18\00:17:24.47
Yeah you get the weights. Okay.
00:17:24.48\00:17:25.49
It's working up biceps
and also works upper body,
00:17:25.50\00:17:27.56
go ahead and stand in
the position right here,
00:17:27.57\00:17:28.86
okay, and we gonna
demonstrate at home
00:17:28.87\00:17:30.36
here this is
what I call the cross,
00:17:30.89\00:17:32.37
because if you
are on the cross here
00:17:32.38\00:17:33.71
you're elbows
can stay in one spot.
00:17:33.72\00:17:35.16
You gonna curl in
and towards your hand
00:17:35.17\00:17:38.96
coming towards
your shoulders and right
00:17:39.07\00:17:41.34
back out, okay. You
are not gonna change
00:17:41.35\00:17:43.90
the angle of your
elbows can stay right here,
00:17:43.91\00:17:45.84
one thing is gonna curl them in
00:17:46.31\00:17:48.23
towards here,
flex those muscles.
00:17:48.71\00:17:50.75
Smoothing, smoothing
it so, you don't want
00:17:50.93\00:17:52.87
to balance it around or
any thing like that, okay.
00:17:52.88\00:17:54.88
It's pretty easy right now.
00:17:54.89\00:17:55.86
Well yeah, I
will give you weights.
00:17:55.87\00:17:56.84
I knew there was a
catch. Here you go,
00:17:58.30\00:17:59.97
there you go. Are you ready.
00:18:01.25\00:18:02.22
Okay, well wait a second.
00:18:02.23\00:18:03.22
Okay, once you get
that, get your hands
00:18:03.23\00:18:04.96
in the middle of the
dumbbell, oh got them,
00:18:04.97\00:18:06.45
right there
lower down right there,
00:18:06.46\00:18:07.43
chest nice and
straight, alright, there you go,
00:18:07.80\00:18:09.49
now curl them in,
good, and squeeze.
00:18:09.50\00:18:13.33
Oh, I can really
feel those biceps.
00:18:13.34\00:18:15.30
There you go,
now what you gonna do
00:18:15.31\00:18:16.52
is curl them in, Now
I want you to do this
00:18:16.53\00:18:18.10
and stay your biceps
coming in, bring them back,
00:18:18.11\00:18:20.24
right there, right
there, bring your elbows back
00:18:20.86\00:18:22.27
towards me, there
you go, eyes straight,
00:18:22.28\00:18:24.57
you feel the
difference right there, okay.
00:18:24.58\00:18:25.99
The little
adjustment. Oh, yeah, oh yeah,
00:18:26.00\00:18:28.44
more pain, you know sometimes.
00:18:28.45\00:18:31.86
It's not really painful.
00:18:31.87\00:18:32.94
That's right; it's
actually just getting
00:18:32.95\00:18:35.12
the muscles to
work. I just bend my leg,
00:18:35.13\00:18:36.96
it also got it
too easy. Oh, how many
00:18:36.97\00:18:39.10
I suppose to do these?
00:18:39.25\00:18:40.52
Ten, ten, will
come down to nine yes.
00:18:40.53\00:18:43.43
Okay, but I'm not
doing threes sets.
00:18:43.44\00:18:45.43
Oh that comes out
to two sets, oh no,
00:18:45.44\00:18:48.09
still one more. You
know actually biceps
00:18:50.75\00:18:52.17
is not a muscle that.
Good job, it's what I got
00:18:52.18\00:18:56.25
the muscle that was.
You ask somebody to help
00:18:56.26\00:18:58.70
you out when you
need biceps. Well no it's,
00:18:58.71\00:19:01.49
I got you, you
don't really have somebody
00:19:03.28\00:19:04.38
to spot you, but you know,
00:19:04.39\00:19:06.05
it depends on how you are going.
00:19:07.55\00:19:08.97
When I need someone to
lift some really heavy,
00:19:08.98\00:19:10.72
I look around for a
little help, and you find
00:19:11.21\00:19:13.72
that help, but biceps you don't,
00:19:13.73\00:19:15.41
okay, jump rope, come on, jump.
00:19:15.42\00:19:16.88
I thought you
would forget about that.
00:19:16.89\00:19:18.43
No I didn't
forget, I was just letting
00:19:18.44\00:19:19.56
you keep going,
you know sound it good,
00:19:19.57\00:19:21.74
I thought also
going along with it,
00:19:21.75\00:19:23.09
but you know.
Right, sometimes when
00:19:23.10\00:19:25.09
I need help, I just
play that, I'm a poor
00:19:25.10\00:19:27.82
helpless lady. Oh help
me, I can't lift the water
00:19:27.83\00:19:30.74
bottle thing. Well
you see, I don't like that
00:19:30.75\00:19:33.51
I want you get
strong, so you can take
00:19:33.52\00:19:35.49
that water bottle.
Well if there is nobody
00:19:35.50\00:19:36.97
around I
actually still worth it.
00:19:36.98\00:19:39.16
Here we go,
second set, you know,
00:19:40.88\00:19:42.14
I' would do with you
okay, alright, you don't mind,
00:19:42.15\00:19:44.70
No not at all. You
sure, you don't need me
00:19:45.14\00:19:46.63
back to help you,
no, okay, here we go.
00:19:46.64\00:19:48.99
You stand right
all those are big ones.
00:19:49.00\00:19:51.05
Here we go. Okay
ready. Let's curl them up,
00:19:51.06\00:19:52.18
that's one. I don't
see your wrist curling in.
00:19:52.19\00:19:56.05
Two, you see it might there,
00:19:56.06\00:19:57.64
three, get the flex
in the biceps, okay.
00:19:59.68\00:20:02.89
Four, eyes straight,
stay nice and straight.
00:20:03.26\00:20:05.77
And how come your
biceps pop up higher than mine?
00:20:05.78\00:20:08.65
Because I'm in
working out a little longer
00:20:08.66\00:20:10.04
than you have. I
see you don't loose
00:20:10.05\00:20:11.96
count when you're doing it.
00:20:11.97\00:20:13.46
I know I don't loose count,
00:20:14.26\00:20:16.66
eight I go focus on.
No, no if I'm talking,
00:20:18.18\00:20:22.72
it hard to talk and
count. Okay, that was ten.
00:20:22.73\00:20:25.06
It's hard to talk and count.
00:20:25.53\00:20:26.94
But I don't see that curl there.
00:20:26.95\00:20:28.05
It's hard to talk
and count, jump rope,
00:20:28.77\00:20:30.72
let's go, okay, oh no it's not.
00:20:30.73\00:20:33.56
Here we go one
more set to go, okay.
00:20:33.98\00:20:35.37
And then you get to do abs.
00:20:35.38\00:20:38.18
Oh good you are going to abs.
00:20:38.55\00:20:40.68
You got abs and this
workout just exercise.
00:20:42.25\00:20:45.63
You're saying abs
sounds painful to me.
00:20:45.64\00:20:48.08
No it's not painful
this one is kind of fun,
00:20:48.09\00:20:49.99
you gonna need a
partner for this one,
00:20:50.00\00:20:51.41
so that's why I'm
here to help you out.
00:20:51.42\00:20:52.54
Oh okay. Okay. Alright,
00:20:52.55\00:20:54.08
that's 20. Here we go third set.
00:20:54.42\00:20:55.45
Last set? Yes Madam.
00:20:55.46\00:20:56.92
It sounds better
when you say last set.
00:20:56.93\00:20:58.69
You know it did really
does, last set is always
00:20:58.70\00:21:01.27
the best set. Here
we go, okay, alright.
00:21:01.28\00:21:03.08
Let's go to work, that's one.
00:21:03.09\00:21:04.44
Now how come you
got one foot behind you?
00:21:04.45\00:21:06.50
Balance, choose preference.
00:21:06.51\00:21:08.82
So young people have
trouble with balance too?
00:21:08.83\00:21:11.40
No I just feel
comfortable doing it that way,
00:21:11.41\00:21:12.85
oh okay, you can do
it this way, alright,
00:21:12.86\00:21:14.58
both feet that way, is
everybody is different?
00:21:14.59\00:21:16.87
Okay. You've to find
what's comfortable for you.
00:21:17.24\00:21:19.66
Well I wanna try
this. You gonna try it?
00:21:19.67\00:21:21.11
Yeah, I can't,
what number is that Dee.
00:21:21.57\00:21:23.11
You are right, I
like that, I lost count,
00:21:23.12\00:21:25.13
because you had me talking.
00:21:25.14\00:21:26.19
You see how hard it is, see?
00:21:26.20\00:21:27.57
But I think it was number 6.
00:21:27.58\00:21:28.89
Okay, we keep
going, I can do one more.
00:21:28.90\00:21:32.38
I think two more is funny.
00:21:34.77\00:21:36.41
Okay, two more,
okay, and one more.
00:21:36.55\00:21:39.20
One of this was
count faster because
00:21:39.21\00:21:40.81
we are off here
I think. Good job,
00:21:40.82\00:21:41.89
that's okay, people
at home are not going
00:21:42.51\00:21:44.56
to complain,
alright. Oh, no I know,
00:21:44.57\00:21:46.20
can I put these back now?
00:21:46.58\00:21:47.56
You can just put
them on the ground.
00:21:47.57\00:21:48.75
Oh I want to put
them back, I didn't know.
00:21:48.76\00:21:50.95
You want more stall time, okay,
00:21:50.96\00:21:52.01
here we go
there's still only ten.
00:21:52.02\00:21:53.63
I thought maybe.
One, two, three, four
00:21:53.64\00:21:56.37
five, six, seven You
are counting in the middle.
00:21:56.80\00:21:59.64
Well I'm, eight. How
many you supposed to do,
00:21:59.65\00:22:02.56
what happened to twenty seconds?
00:22:02.57\00:22:03.86
Well because I want
to do our last exercise.
00:22:03.87\00:22:05.70
Let's do the
exercise. Okay, okay.
00:22:06.24\00:22:08.01
This is kind of
fun. Yeah, kind of fun.
00:22:10.35\00:22:12.53
It's a lot of fun.
here have a seat here,
00:22:12.54\00:22:14.56
we just have
seen fun is different.
00:22:14.57\00:22:15.54
Do a way I am saying
that. Do I get to just
00:22:15.55\00:22:19.18
sit here and relax or
you're gonna quite yet.
00:22:19.19\00:22:20.96
No, no you are
gonna roll forward,
00:22:20.97\00:22:22.19
move forward, right
there. The only thing
00:22:22.64\00:22:24.81
that's gonna
touches your lower back.
00:22:24.82\00:22:25.95
My lower, okay,
on the ball, okay,
00:22:25.96\00:22:28.32
that's my lower back.
There you go right there,
00:22:28.33\00:22:30.10
take the ball over your head.
00:22:30.11\00:22:31.14
Oh, my goodness.
Take over your head, okay,
00:22:31.15\00:22:32.76
and you gonna,
you've seen the guys throw
00:22:32.77\00:22:34.46
the ball on the
soccer field, overhead throw.
00:22:34.47\00:22:36.49
I can throw this at you?
00:22:36.50\00:22:37.62
Do you know what, yes you can.
00:22:37.91\00:22:39.21
Okay, oh, you're
throwing it back.
00:22:39.22\00:22:41.15
Yeah, that's how it works, okay,
00:22:41.16\00:22:42.85
so be careful
when you throw at me.
00:22:42.86\00:22:44.18
Okay, how many
are we doing these?
00:22:44.19\00:22:47.68
We gonna do ten of
those, is that four?
00:22:47.69\00:22:50.18
No I don't know, I' m
trying to catch the ball.
00:22:50.81\00:22:53.18
Four, it's five.
Now what happens is her
00:22:53.19\00:22:56.28
abdominal is de-escalating
with the speed of the
00:22:56.29\00:22:59.04
ball slowing it
down, and she is using her
00:22:59.05\00:23:02.10
upper torso and arms
to slow down the ball
00:23:02.11\00:23:04.78
and the energy of the
ball is going this way,
00:23:04.79\00:23:06.03
she has to reverse
it, okay, that's working
00:23:06.04\00:23:08.05
her abs, let's do
one more, excellent.
00:23:08.06\00:23:11.50
You do one
more, I'll sit it out.
00:23:11.51\00:23:12.80
There we go, obviously,
thank you, was that bad?
00:23:14.34\00:23:16.91
No that was terrific.
00:23:17.30\00:23:18.27
Okay here let's do
pay back, pay back,
00:23:18.28\00:23:20.17
You get it over to me. Okay.
00:23:20.18\00:23:22.21
Just make sure,
How far can I back?
00:23:22.66\00:23:23.86
just make sure
you get it to me Dee,
00:23:25.11\00:23:26.99
okay, okay little
higher, here we go,
00:23:27.00\00:23:29.91
little higher.
Yeah, get it back, okay.
00:23:30.32\00:23:32.01
There you go,
alright. You're not
00:23:32.26\00:23:34.76
letting it throw you back.
00:23:34.77\00:23:35.78
Okay, is that
better? That's better. Okay,
00:23:36.23\00:23:38.32
Throw it back
higher. I'm just afraid
00:23:38.33\00:23:40.61
that you might miss.
I'm not going to hit you;
00:23:40.62\00:23:42.68
I'm looking where I'm throwing.
00:23:44.20\00:23:46.12
Alright, good job.
Just above your head.
00:23:46.13\00:23:47.95
And you know
that's the, that's the key
00:23:47.96\00:23:49.35
when you work with the partner,
00:23:49.36\00:23:50.51
you have to
communicate to another
00:23:50.52\00:23:51.98
to make sure
everything is going.
00:23:51.99\00:23:53.43
Yeah, see I do have a
brother, so it's, alright,
00:23:53.96\00:23:57.16
I knew that you,
you look where you wanna
00:23:57.17\00:23:59.44
throw the ball.
Alright, excellent good job,
00:23:59.45\00:24:02.03
alright Dee, we got
to our wellness tip.
00:24:02.04\00:24:03.87
Our Wellness tip?
Yeah, we have to give
00:24:04.34\00:24:06.18
some information, alright, okay,
00:24:06.19\00:24:07.65
let's go to wellness tip. Okay.
00:24:07.66\00:24:09.28
Sprinkle
Flaxseed on your cereal,
00:24:13.82\00:24:15.73
high fiber ground
flaxseed can help curb
00:24:16.23\00:24:18.76
your appetite and
eliminate calories.
00:24:18.77\00:24:20.63
Try adding it to
yogurt or a muffin
00:24:21.11\00:24:23.27
and bread mixes,
you can find it at
00:24:23.28\00:24:25.54
your local health food store.
00:24:25.55\00:24:26.87
Alright for those of
you who have some issues
00:24:31.02\00:24:33.62
with fiber and not
getting enough fiber,
00:24:33.63\00:24:35.41
flaxseed, simple.
Flaxseed is great.
00:24:35.79\00:24:38.11
You can sprinkle on
your cereal, you can flip,
00:24:38.12\00:24:40.61
you can put in
your smoothies, salads,
00:24:40.62\00:24:42.45
on your salads,
hey. You don't even know
00:24:42.46\00:24:44.54
it's there, you can
just put it all there.
00:24:44.55\00:24:45.94
And it's good
in Omega-3 as well.
00:24:45.95\00:24:46.92
Alright Dee it's been
pleasure having you today.
00:24:47.11\00:24:49.28
Thanks. Will you wait
for some cool down time.
00:24:49.29\00:24:50.82
Yes. Okay I will get
the stuff out the way,
00:24:50.83\00:24:53.22
alright, I don't have
to oh actually we asked
00:24:55.28\00:24:59.05
you the definition of cool down,
00:24:59.06\00:25:00.51
is this like this
active rest or so?
00:25:00.88\00:25:03.30
No this is just
relaxing time, okay,
00:25:03.31\00:25:04.90
we will be warming our
muscles for job well done.
00:25:04.91\00:25:07.44
Okay. You can lay down,
okay, put your head here.
00:25:07.45\00:25:08.63
I'll put my head
there. Yes, oh okay.
00:25:08.64\00:25:10.63
You have been a treat
today. Oh, those abs, okay.
00:25:11.17\00:25:15.19
Oh, we gonna do
some okay lay down.
00:25:15.20\00:25:16.71
Here you go, alright. Is
this where I go to sleep?
00:25:17.17\00:25:19.58
Not quite, okay,
but kind of, okay,
00:25:20.03\00:25:22.34
I'm gonna do a little
passive stretch for you,
00:25:22.35\00:25:24.37
stretch your
hamstring, oh passive,
00:25:24.96\00:25:27.07
because you really
did a good job with
00:25:27.08\00:25:29.39
those tiny shoes,
thank you, we will focus
00:25:29.40\00:25:31.40
on the back side?
So let's get a stretch.
00:25:31.41\00:25:33.65
I can feel that,
but I don't wanna feel
00:25:33.66\00:25:34.77
that anymore. That's
it there's enough tension
00:25:34.78\00:25:36.93
right there, Oh, yes. Okay here,
00:25:36.94\00:25:38.52
let me back off a
little bit, that's better.
00:25:38.53\00:25:39.97
Oh that's, that's
great. There you go,
00:25:39.98\00:25:41.43
see communication is
the key people, isn't it?
00:25:41.44\00:25:44.38
Now how do you do
this if you're exercising
00:25:44.83\00:25:46.59
at home alone?
You can use the rope
00:25:46.60\00:25:48.49
or a towel hold
right here or you can hold
00:25:48.50\00:25:50.69
with your leg. Oh take the towel
00:25:50.70\00:25:52.72
and hold it like
that. Oh, right there,
00:25:52.73\00:25:53.70
yeah, okay, okay.
That will work right.
00:25:53.79\00:25:56.29
Okay, alright, okay,
now, I want you to flip over.
00:25:56.30\00:25:59.67
On my stomach? On your stomach,
00:26:00.51\00:26:02.07
flip that's not a word
that somebody of my age uses.
00:26:03.42\00:26:06.10
Roll over okay.
Okay, I want you in this
00:26:06.11\00:26:09.21
position here, okay,
and I'm gonna push our
00:26:09.22\00:26:10.76
elbows down and we gonna lift
00:26:10.77\00:26:12.01
ourselves up
and stretch our abs.
00:26:12.02\00:26:13.69
I'll stretch my
poor abs. There you go,
00:26:14.12\00:26:15.96
stretching them.
Okay. And if you need to,
00:26:15.97\00:26:17.98
you can put your hands like here
00:26:17.99\00:26:19.17
and go little more.
Okay. I can lift it up.
00:26:19.18\00:26:22.14
And lift your
head up and get a good
00:26:22.15\00:26:23.42
stretch right
there. Okay, like the seal.
00:26:23.43\00:26:25.39
Yeah like the seal
just don't make the funny
00:26:25.80\00:26:27.44
noises. Why not? Dee
it's been a pleasure,
00:26:27.45\00:26:30.85
you keep holding that stretch.
00:26:30.86\00:26:31.89
I'm going to
close this out. okay.
00:26:31.90\00:26:33.51
Oh I'm holding
the stretch, okay.
00:26:33.60\00:26:34.57
If you want more
information about
00:26:34.58\00:26:35.82
our workout, what we
did today or any product
00:26:35.83\00:26:37.77
use on our show,
and if you would like to
00:26:37.78\00:26:39.49
contact to me to
invite me to your area,
00:26:39.50\00:26:41.29
go to our
website Action4life.net,
00:26:41.62\00:26:43.71
that's action4life.net.
00:26:43.72\00:26:45.83
In 1757 Poor Richard's Almanack,
00:26:46.32\00:26:48.95
Benjamin Franklin wrote
God helps those who helps
00:26:49.43\00:26:52.44
themselves. Jesus
said just the opposite,
00:26:52.45\00:26:54.88
He said apart from
Him we can do nothing,
00:26:54.89\00:26:58.17
remember you can
depend on God's power works
00:26:58.18\00:27:02.13
in you to will and
to act according to
00:27:02.14\00:27:05.51
His good purpose. Just ask Him,
00:27:05.52\00:27:08.24
He is willing to help you,
00:27:08.74\00:27:09.98
He is always there to help you.
00:27:10.39\00:27:11.80
This is Casio
reminding you to take action
00:27:12.31\00:27:14.73
every single day.
There are so many areas
00:27:15.25\00:27:17.38
in your life that
you could be active in
00:27:17.39\00:27:18.72
and it's my prayer
that the Lord give you
00:27:18.73\00:27:20.39
strength and
encouragement to take
00:27:20.40\00:27:22.55
action in all those
areas. Thank you for watching
00:27:22.56\00:27:25.87
and I see you next
time. Remember keep flexing
00:27:26.06\00:27:28.35
your face muscle, bye, bye.
00:27:28.36\00:27:29.70