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, this is Casio
Jones and you're watching
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Action 4 Life. On
today's episode we're gonna
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do some quite
different, lot of fun,
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all you're gonna need
is a pair of dumbbells.
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We're going to show
you how to do a circuit.
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Circuit? What's
that? A circuit is a formal
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workout that you do
nonstop and with a series
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of exercises.
We're gonna show you how
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to do this
effectively and it's gonna be
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a lot of fun, so be
prepare for great workout
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as soon as you get
back. We're going to
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checkout this wellness tip and
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we're gonna have
fun when we get back.
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When choosing
aerobic exercise routines,
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carefully consider
three primary factors, a)
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Safety b) Actual
benefit offered, and c)
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Time required to
achieving training
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benefits. Look for the best way.
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Alright, good
information, it's important when
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you're doing aerobic
exercises to really pay
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attention to routed and
your form goes together.
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You're ready to
have some fun Marcie?
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I'm ready. With me
today is my friend Marcie
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English and we're
gonna demonstrate how to do
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the circuit, circuit
Marcie, you've done circuit
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training before a lot.
I have, so, you like it?
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I love it. it's
intense that's why I like it.
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Yeah, and it's,
it's something to be done
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in a short amount of time, yep.
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And if you don't have
a whole lot of time to
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dedicate that day, you
can just knock them out
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and just by using
the resistance training
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exercises you get
aerobic training at the same
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time. Right, okay,
right. So, our first exercise
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what we're gonna
do, we're gonna do some
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different we actually
gonna warm-up with you.
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Oh! What you
said, you said what?
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That's right, we're
gonna warm up with you.
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So you know, I
could normally, we always
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warm-up, that's right,
doing our little segment,
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but in those
segments we're gonna warm-up
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with you, okay.
Well first exercise
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we're gonna do, we're
gonna do a shoulder roll,
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I'm gonna do this
big circle shoulder roll
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ten forward, that's a
two, three, four, five,
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yep, six it's
gonna chest seven, eight,
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nine and ten.
Let's go reverse and one,
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getting to back of
our shoulders, two, there
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is three, four,
five, six, seven, eight,
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nine and ten. Now, we're
gonna do a little jogging
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at place, okay
our lower body's ready
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for being warmed up.
The secret of warming
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up the body is
that which you wanna do,
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you wanna get
blood flow, you wanna get
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blood flow to the
areas to the muscles that
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are now about to
work. That we're gonna work,
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yep. And they're
getting warmed up.
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I think I'm doing
high knees and you're
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doing low jog.
You know what? I'm not
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talking to you
already. That's okay though.
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I just wanted to put
a, we got a long way to
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go in the segment,
that's right, and you're gonna
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treat me like
this right at the gate,
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that's not fair
Marcie. It's got little more
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energy; I'm only
younger, it's okay. Marcie,
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that's something you
need to know, Marcie English,
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that I'm younger first of all.
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Marcie English I'm
gonna have to talk to Michael.
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It's important.
Okay, the third squat,
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let's go third squat,
and two, this is gonna get
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our legs little
warmed up and four, and five,
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and six, and seven, and
eight, and nine, and ten.
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Excellent, good
job. Nice, warmed up.
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Alright, you should
be warmed; we're warmed,
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so you should be
warmed. Our first exercise
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we're gonna do at the circuit.
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What we're gonna
do, we're gonna do
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a series of
exercises about seven of them
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nonstop. These are
exercises you've seen
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before, so it's not
really gonna be surprising
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to you because we're
not gonna do a whole lot
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of instructions
we're gonna go straight
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to next exercise.
Okay, yes. In this way just
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what a circuit is,
is not nonstop. Once you
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complete the amount
of exercise that you have
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then you rest. Then
you keep going again.
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So we've got seven of
them without before us.
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We've got seven
exercises, we're gonna do
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straight through,
yeah, no rest, God.
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Are you ready?
I'm ready. Alright,
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our first exercise
we're gonna do you know
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push ups. And we're
gonna knock out 15, ready?
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Yeah, here we go.
Let's go to work, let's go.
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One, two, now you
can talk about, three,
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my modified version, four.
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Well, you can talk about it.
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Well, I can talk about
it. Five, six, 'cause this,
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if you wanted to do,
seven, under knees, eight,
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you can, nine, make
sure the top of your,
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ten, for the
same, had a still level.
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One, two, not
bringing your neck down, three,
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it doesn't make the
push up over, four, and five.
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Alright, our next
exercise we're going to,
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with our real lunge.
This is a lunge you step back,
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it's not before
lunge, but reverse lunge,
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right, let's go, right
side first? Right side first,
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let's do eight each
leg. Alright, here we go.
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There is one, oh!
Two, again I'm heady, okay,
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I don't know what
that's about? It's three;
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important with your
lunges is to comeback
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to feet onto your
hips, so you're not in that
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surfer position,
right. You don't get all like
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this, and it's five,
wobbly comeback, and six, seven,
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and eight. Here we go,
oh! You've got two legs,
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I'm sorry. You've
got two legs, I do.
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Bent-over row, this
time we're gonna do,
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it's little different,
we're gonna do reverse
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grip, yes. Instead
of doing normal grip,
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it's reverse grip
this way. Here we go,
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it's one, elbow
straight back, two,
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Tom you come here,
three, four, five, six.
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How many of these
we're doing? Eight, alright,
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no, no I mean fifteen.
Oh! You're just counting,
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ten, under count,
one, two, three, four,
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that would have
been funny, five,
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well that would have been funny.
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Alright, our next
exercise we're gonna do
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is the side kick,
we're gonna do just two
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variations, she is
gonna do a bent leg and
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I'm gonna do just
straight out, here we go.
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Tennis leg, two, I
would like put hands up
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for balance, three,
four, it helps me, five, you
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want to go, six,
slightly back with the bent,
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seven work the
gluteus, eight, eight, nine,
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and ten. Other side,
alright, requires balance
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I know I just can say
wait, two, this is not
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my beat side, you
could share, three, four,
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a fall, five, six,
seven, eight, look at camera
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on me, I'm balancing the thighs.
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Okay, get it off
of me, get it off.
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Okay, and next we are gonna do,
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it's gonna be a
curl and press, okay.
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We're gonna curl and
press, ready? It's one,
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two, three, when
you're doing circuit you
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wanna focus a lot on
your weight selection,
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right? Four, of
course because the wraps
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are gonna be higher,
right, five, and a focus
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is nonstop
movement, six, of the workout.
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And so, you're
focusing on keeping your
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muscles moving,
burning those calories,
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getting your heart
rate up there and so
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you are maximizing
the time. This is ten.
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Thank you. We're
gonna do fifteen? Oh!
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Yeah, we're gonna
do fifteen. Alright,
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let's do it, let me
comeback this for a while.
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Yeah, that's kind of
benefit of the circuit
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since you're going
through so many different
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exercises you get a
real good break before
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you come out to
that body part again.
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Last one, five, good
job. Alright, now we got
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side planks, yes
I love planks. Okay,
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so here we go on
our side here and we're
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just gonna rise up,
you put your hands here
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and support yourself
with feet flat and we're
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gonna raise up. It's
one, two, three, four;
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we're gonna do ten of
these, five, six, seven,
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eight, nine, and ten,
ten. Turn around this side,
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now a modification
on this instead of your
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legs straight,
bend your knees and
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rise up like this.
And you could also put one
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foot out in
front, yes, right, yep.
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What number is
that Marcie? Six, seven,
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we are little off,
here we go, eight, nine,
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ten. Alright, we're
gonna spin around and
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we're gonna do an ab
workout, an ab exercise,
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yes. This was kind of different,
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we're gonna sit up
and we're gonna punch.
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One, two, two,
three, I'm counting wrong,
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four, that's okay,
you count for me? Five,
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six, seven, eight,
really want a twist,
00:08:39.12\00:08:43.25
nine, to get that ab
engage, ten, keep going,
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eleven, twelve,
thirteen, fourteen, and fifteen.
00:08:47.02\00:08:54.48
Beautiful, nice,
good job. Alright, that
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was the end of
circuit. We did seven exercises
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in each body
part and it's a fact,
00:09:01.68\00:09:04.67
we're feeling it.
Well give us about another
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30 second rest, yeah,
then we'll heat again,
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is that with
you? Yeah, I'm ready;
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let's get some water, alright.
00:09:12.19\00:09:13.56
You know water
is good. Hydration
00:09:15.10\00:09:17.78
is the key, very important.
00:09:17.79\00:09:19.20
You always want to
keep yourself hydrated,
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especially when
you are working out.
00:09:20.36\00:09:21.75
You always, what
is that 7-8 ounces?
00:09:21.76\00:09:23.82
What's that? Water,
yes, you want to keep
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yourself hydrated
on a regular basis.
00:09:27.63\00:09:29.71
You can lose so
much water, just from
00:09:29.72\00:09:33.05
exercising, yeah, and
so it's important to keep
00:09:33.06\00:09:34.78
yourself hydrated.
Alright, break time is over
00:09:34.79\00:09:36.84
let's go back to
work. Oh! That's so quick.
00:09:36.85\00:09:38.96
Anymore water no,
no. Here we go push ups.
00:09:38.97\00:09:41.58
Oh! That's right. And
I just flip that over,
00:09:41.59\00:09:43.78
alright. Here we
go. We do fifteen again,
00:09:44.76\00:09:47.02
let's go, fifteen.
One, and there is a lot
00:09:47.03\00:09:50.06
of variations, two,
to push ups too, three,
00:09:50.07\00:09:51.87
because you can do
wide, four, inside, five,
00:09:51.88\00:09:54.69
six, seven, eight,
nine, ten. Yes, this is how by
00:09:55.64\00:10:02.16
moving your hand position,
yep, makes a difference.
00:10:02.17\00:10:04.49
But it also work
different muscles, and five.
00:10:06.50\00:10:08.85
Excellent, good
job. Reverse lunge right,
00:10:09.62\00:10:12.11
your lunges, you are
good. I'm getting and
00:10:12.12\00:10:13.65
it's all up here,
here we go, takes me minute
00:10:13.66\00:10:15.26
to got it, right leg
let's go back. One, two,
00:10:15.27\00:10:20.23
you never want to
get your knee touching
00:10:20.81\00:10:22.18
the ground, three,
four, five, starting to
00:10:22.19\00:10:32.15
feel these, six, oh!
Yes, two more, seven,
00:10:32.16\00:10:36.86
don't forget you
got two legs, eight.
00:10:38.34\00:10:39.44
My name is not
Marcie. You'd be awesome
00:10:40.24\00:10:43.55
if it was. Oh! Bent over row,
00:10:43.56\00:10:46.38
fifteen let's go the
other way, here we go,
00:10:48.84\00:10:49.81
one, two, three,
four, elbows goes straight
00:10:50.48\00:10:56.47
to back, five,
six, pull, seven, eight,
00:10:56.48\00:11:00.83
this is your back,
nine, ten. Five now,
00:11:01.47\00:11:04.28
one pull, two pull, three
pull, four, four, and five.
00:11:04.94\00:11:11.38
Excellent. Alright see
now I forgot, side kick.
00:11:12.35\00:11:14.63
Oh! Here we go,
good thing you're here.
00:11:14.64\00:11:17.00
Exact 45 degree
angle to the rear, one,
00:11:17.01\00:11:19.55
too close you're
gonna kick me, two,
00:11:19.56\00:11:21.14
I won't let that happened,
three, four, five, six,
00:11:21.15\00:11:25.74
seven, you can
squeeze on this little too
00:11:26.93\00:11:30.43
at the top, yes you
can, nine, ten. Other side,
00:11:30.44\00:11:34.18
oh! Ten, one, I was
doing fifteen, two, its okay.
00:11:34.19\00:11:37.85
I know you wanted
ten, three, yeah, four,
00:11:38.36\00:11:40.50
five, six, is it up
for Casio, seven Marcie,
00:11:41.69\00:11:46.00
eight, nine, and
ten. Shoulder press,
00:11:46.01\00:11:50.64
curl and press.
Now, yeah, here we go,
00:11:50.65\00:11:52.67
curl and press,
curl and press. Alright,
00:11:53.55\00:11:54.73
let's go, let's curl
and press, there is one,
00:11:54.74\00:11:59.19
curl and press, there
is two, curl and press,
00:12:00.22\00:12:05.52
there is three, curl
and press, there is four,
00:12:06.63\00:12:10.79
you're gonna have
to find some new, curl,
00:12:11.27\00:12:12.53
okay sorry, here we
go. Thinking something.
00:12:12.54\00:12:14.96
How about? Go off this,
come down, there you go,
00:12:14.97\00:12:19.09
much better, curl
and press, come down,
00:12:19.10\00:12:22.04
now I lost
count. Press, come down,
00:12:22.59\00:12:26.09
is that better? Much
better, let's do again now,
00:12:26.10\00:12:27.96
curl, are you
counting? We got four more.
00:12:27.97\00:12:31.63
Okay, I don't
know if that's right,
00:12:31.64\00:12:33.07
but you at home
know, you're supposed to do
00:12:33.08\00:12:34.55
fifteen, here we go,
three, how you're feeling
00:12:34.56\00:12:37.58
these? Here we go,
two, four, no I'm counting
00:12:37.59\00:12:41.58
down, oh! My bad,
I'm starting one just
00:12:41.59\00:12:43.92
let me okay. Okay,
you got it. Here we go put
00:12:43.93\00:12:46.24
them down. Alright
our next exercise we're
00:12:46.25\00:12:49.54
gonna do our side
planks, side planks.
00:12:49.55\00:12:50.60
Alright, you're
ready? Ready. Let's do this.
00:12:51.90\00:12:53.67
Once again the
elbows down support,
00:12:55.31\00:12:56.41
hands for just
support when you rise for ten.
00:12:56.42\00:12:58.69
Let's go one, two,
now if you are at home
00:12:58.70\00:13:02.05
you feel like you
need to take a break,
00:13:02.06\00:13:03.46
that's okay, take a
break, jump back in,
00:13:03.47\00:13:06.16
is that eight?
When we raise the head,
00:13:08.48\00:13:09.45
yep nine, that hip up, and ten.
00:13:09.46\00:13:11.65
This is working your side
oblique alright, big time,
00:13:12.43\00:13:14.75
feels good. Oh!
Yeah, here we go,
00:13:14.76\00:13:16.72
let's go one, one, two, three,
00:13:16.73\00:13:20.61
and then you focus
some more catches and
00:13:20.62\00:13:21.82
this one like hip up,
five, okay, hip up, six,
00:13:21.83\00:13:25.27
hip up, eight,
hip up, nine and ten.
00:13:25.28\00:13:30.52
Okay, spin around,
spin around, let's do our
00:13:30.53\00:13:33.41
crunches, crunches,
punches, shoulders up,
00:13:33.42\00:13:37.32
let's go one, two,
fifteen of these, three,
00:13:37.33\00:13:41.71
four, five, six,
rotate, rotate, six, seven,
00:13:43.00\00:13:48.74
I was gonna say rotate, eight,
00:13:49.34\00:13:50.31
but I guess rotate
some more sophisticated
00:13:50.32\00:13:51.34
exercise, nine,
some more educated,
00:13:51.35\00:13:52.91
that's some more educated, ten,
00:13:52.92\00:13:54.05
you are little bit
more eradicated than me,
00:13:54.06\00:13:55.94
twelve, it happens
with age, thirteen,
00:13:56.94\00:13:58.98
once again Marcie. I'm
just pointed out, fourteen,
00:13:58.99\00:14:01.11
fifteen, you can't
take it, yep. Oh! Okay,
00:14:01.66\00:14:05.00
see I was going to,
here we go, that was end
00:14:05.01\00:14:06.99
of circuit
number two. Number two,
00:14:07.00\00:14:09.97
30 second break,
number three now.
00:14:09.98\00:14:11.82
Get some
breathe, get some water,
00:14:11.83\00:14:12.82
get some water, you
go with the importance
00:14:12.83\00:14:14.67
of water again or,
no it's okay. Okay,
00:14:14.68\00:14:16.20
they got the first
time, drink some water;
00:14:16.21\00:14:18.21
it's good for you,
does the body good?
00:14:18.22\00:14:19.44
All that, all over
again. You're sweating a lot
00:14:20.71\00:14:23.08
Casio. Marcie
English, you're feeling this.
00:14:23.09\00:14:25.46
Of course this is a
real workout program.
00:14:26.61\00:14:28.46
It is, we really are
doing it. No, this is not,
00:14:28.47\00:14:31.21
I just pointing out
that you are sweating
00:14:31.22\00:14:32.19
more than me, that's
all I was pointing it out.
00:14:32.20\00:14:33.56
Let's move on to
our next, I'm sure our
00:14:33.57\00:14:35.02
30 seconds are up.
Okay, because the best
00:14:35.03\00:14:37.03
part you know, she
isn't talk much when
00:14:37.04\00:14:38.50
we're moving so. Oh!
Let's get back to it, okay.
00:14:38.51\00:14:40.82
That's the way to
keep me quiet, here we go,
00:14:42.88\00:14:45.40
keep me move.
Okay, fifteen let's go,
00:14:48.07\00:14:49.04
one, two, three, four,
five, six, seven, eight,
00:14:49.63\00:14:59.41
nine, ten, one, two,
three, four, and five.
00:14:59.42\00:15:09.30
Nothing like a nice set
of push ups, love the last,
00:15:09.80\00:15:11.98
love the last stat.
Hey, just something about
00:15:11.99\00:15:13.94
doing a last one,
so still it's great.
00:15:13.95\00:15:15.63
Always great.
Reverse lunge eight each leg,
00:15:15.64\00:15:16.90
let's go, here we go. One, two,
00:15:16.91\00:15:21.45
it's sort of like
running backwards, yeah,
00:15:22.48\00:15:23.90
three, four, five,
get the arms into it, six,
00:15:24.57\00:15:34.30
seven, I'm gonna do a
little dance here hold on,
00:15:37.07\00:15:39.22
okay, eight,
that's the same, nine,
00:15:39.23\00:15:43.55
I thought we're
doing eight. Oh! We were.
00:15:43.56\00:15:46.31
I thought you needed
the next time, that's good.
00:15:46.32\00:15:47.95
Okay bent over
rows, bent over rows,
00:15:47.96\00:15:50.41
reverse bent rows,
reverse bent rows, right.
00:15:51.88\00:15:53.61
Here we go, here we go
fifteen. One, two, three,
00:15:53.62\00:15:56.94
four, five, six pull,
seven, keep your chest
00:15:58.38\00:16:04.63
down if you can,
eight, nine, ten. Five more,
00:16:04.64\00:16:09.34
one, two, that's
five it's awesome, three,
00:16:09.35\00:16:12.91
oh! Yes, come on
fill it, make a count,
00:16:12.92\00:16:14.42
four fill it and
five. Okay, let's go and do
00:16:14.43\00:16:17.93
a side kicks, side
kicks. Okay, 45 to the side,
00:16:18.54\00:16:20.77
here we go, 45, one,
45 degree angle to rear.
00:16:20.78\00:16:23.61
Oh! I said 45, now
I'm doing 45, four, only
00:16:23.62\00:16:26.06
ten, five, six,
seven, eight, nine, and ten.
00:16:26.07\00:16:34.07
Other side, nice
squeeze, let's count, one,
00:16:34.08\00:16:35.86
work on your balance,
two, engage your core,
00:16:35.87\00:16:37.80
three, four, five,
give a little extra on your
00:16:38.38\00:16:42.90
backside, here
we go seven squeeze,
00:16:42.91\00:16:45.08
eight squeeze,
nine squeeze, and ten.
00:16:45.75\00:16:48.76
Good job, alright curl
and press, curl and press.
00:16:49.23\00:16:51.17
Here we go,
let's go, ready. One,
00:16:53.51\00:16:56.35
fifteen of these
people, last set, two,
00:16:56.87\00:16:59.73
last as best set and you
just said an accomplishment
00:17:00.53\00:17:02.54
about, three, isn't
it? Four, up by your ears
00:17:02.55\00:17:08.60
right? Five, of
course, yes, six,
00:17:09.08\00:17:13.01
I shown in my home,
oh! There we go, seven,
00:17:14.01\00:17:16.21
he is watching me
for correct form, yeah,
00:17:17.13\00:17:18.79
eight, not in front of
you, belong your biceps
00:17:19.46\00:17:21.37
up with your ears,
nine, see my ears disappear
00:17:21.38\00:17:24.38
when I push them
over my head, and ten.
00:17:24.39\00:17:26.58
Five more, one, one,
oh! You're feeling this.
00:17:27.28\00:17:32.10
Yeah, two, wait I start
out little like get real
00:17:32.65\00:17:36.19
heavy, three, four,
yeah, here it is one,
00:17:36.20\00:17:43.31
come one, and
five. Good job, good job.
00:17:43.32\00:17:47.47
Alright we're
going to our side planks,
00:17:47.48\00:17:49.31
side planks. Here we
go, ten each side, alright,
00:17:49.32\00:17:52.52
elbows down to your shoulders,
00:17:52.53\00:17:53.56
let's go to work, here
we go. One, two, three,
00:17:54.23\00:17:58.71
something harder,
four; I'm just on, yeah,
00:17:58.72\00:18:01.06
five, six, seven,
eight, nine, and ten.
00:18:01.67\00:18:09.68
Oh! Flip around, those
you get on that lesson,
00:18:09.69\00:18:12.03
yeah when you put
your hands up, okay,
00:18:12.04\00:18:13.34
little
different, little different.
00:18:13.35\00:18:14.89
Okay here we go, let's
go work, one, two, three,
00:18:14.90\00:18:19.40
four, five, six,
seven, eight, nine, and ten.
00:18:20.49\00:18:30.36
Yeah, little ab left,
feeling that, here we go,
00:18:30.37\00:18:33.53
fifteen crunches,
yeah, let's go to work,
00:18:33.54\00:18:36.29
there we go, right
side first, let's go, one,
00:18:36.30\00:18:38.21
two, three, four, five,
six, seven, eight, nine, ten,
00:18:39.33\00:18:51.03
and listen, push feel
strong, we don't promote
00:18:51.97\00:18:53.90
balance, but we're
punching for getting
00:18:53.91\00:18:56.90
stronger abs, that's
right. What number is that?
00:18:56.91\00:18:59.56
This is last one.
Good job, here we go. Oh!
00:19:00.11\00:19:02.45
Alright, that was
great, little water,
00:19:03.61\00:19:05.66
little water, little
water. What we're doing,
00:19:06.56\00:19:08.52
what we've got next? Some good,
00:19:08.53\00:19:10.52
you know what?
Something just hit me.
00:19:11.15\00:19:12.74
I'm gonna tell
something that, a little shock
00:19:13.40\00:19:15.35
a little surprise,
you are for surprise.
00:19:15.36\00:19:18.27
I, I don't know, yes
I'm. What about your home,
00:19:18.28\00:19:21.21
you're for surprise because I'm,
00:19:21.22\00:19:22.85
that's my class
will like about me.
00:19:23.36\00:19:24.64
There don't know,
what they're gonna expect?
00:19:25.16\00:19:26.13
Yep, you think I'm
gonna get one thing,
00:19:26.14\00:19:27.79
the baam and just when
you think you're dying,
00:19:27.80\00:19:30.17
just when you think
the baam because what
00:19:30.18\00:19:31.55
it's actually
again. You know what?
00:19:31.56\00:19:32.92
We're gonna do three minute ab.
00:19:32.93\00:19:34.74
Oh! Yeah, nonstop,
three minute ab stick with us,
00:19:35.80\00:19:38.65
hang with us,
you're gonna love this,
00:19:38.66\00:19:40.39
take notes write
this from down, yeah,
00:19:40.40\00:19:42.87
and then you could do
this whenever you want.
00:19:42.88\00:19:44.52
Alright, three
minutes here we go,
00:19:45.05\00:19:46.35
first exercise
we're gonna do a crunch,
00:19:46.36\00:19:47.69
hand in your
position thirty seconds,
00:19:47.70\00:19:50.16
let's go one,
two, anytime in, three,
00:19:50.78\00:19:54.44
yes I did, four, five,
keep that chain up, six,
00:19:54.45\00:19:58.33
seven, find that
vocal point, eight,
00:19:59.18\00:20:00.67
keep those elbows out
of your peripheral, nine,
00:20:01.32\00:20:02.74
ten, that the right
word, yes, good word, two,
00:20:02.75\00:20:05.43
that's educated,
three, yes it is, four, five,
00:20:06.18\00:20:09.25
fifteen seconds,
seven, eight, nine,
00:20:09.85\00:20:13.98
now I don't know
what I'm count for because
00:20:13.99\00:20:14.97
I'm just
crunching, I don't either,
00:20:14.98\00:20:15.95
it's sort to like
that, it's alright though,
00:20:15.96\00:20:17.42
we're just doing something
a point with crunching,
00:20:17.43\00:20:18.87
and you count, but we
have, three, two and one.
00:20:19.40\00:20:24.81
We got knees onto
our chest don't touching
00:20:24.82\00:20:29.36
the ground, keep the
same angle bit 90 degrees
00:20:29.37\00:20:32.74
pull them in and
down, pull them in and down,
00:20:32.75\00:20:35.76
pull them in, twenty seconds.
00:20:35.77\00:20:37.26
See when you surprise
me; I'm not sure which
00:20:38.01\00:20:39.29
one we're doing. Yes,
that's the whole effect,
00:20:39.30\00:20:41.15
so you're gonna fill
with, they're gonna feel
00:20:41.16\00:20:42.42
at home, that's
right, because I know what's
00:20:42.43\00:20:43.64
going on and you
don't. You have it all up
00:20:43.65\00:20:45.39
in your hag. That
is scary. Here we go,
00:20:45.40\00:20:48.53
five seconds now.
And that one more,
00:20:48.54\00:20:51.72
that's what we're
gonna do, we're gonna climb
00:20:52.25\00:20:53.22
the rope, that's
not gonna be, feet down,
00:20:53.23\00:20:55.44
here we go, reach up
and climb, get shoulders
00:20:55.45\00:20:57.03
at the ground,
shoulders at the ground,
00:20:57.04\00:20:58.40
reach, reach,
reach, and reach and pull,
00:20:58.41\00:21:02.11
reach and pull, reach
and pull, get yourself up,
00:21:02.63\00:21:04.64
get yourself up,
pull, pull that rope, climb
00:21:05.14\00:21:07.28
that rope, climb that
rope, climb that rope,
00:21:07.29\00:21:09.83
climb that rope,
climb that rope, pull,
00:21:09.84\00:21:12.11
is that a long rope,
yeah as well, it's a long way
00:21:12.12\00:21:13.87
up there, it is. What a
climbing, what a climbing.
00:21:13.88\00:21:17.18
Hey, Jacob had a,
Jacob had a ladder,
00:21:17.19\00:21:20.45
we have a rope to
climb, that's right,
00:21:20.46\00:21:22.06
which is a long way
up, here we go and stop,
00:21:22.60\00:21:24.76
here we go bicycle
kick, let's go, bicycle kick,
00:21:24.77\00:21:27.84
pedal, pedal, pedal,
I would like to anchor
00:21:27.85\00:21:31.02
my arms out,
whenever I do lower belly,
00:21:31.03\00:21:32.15
just helps me,
support, to focus on my lower,
00:21:32.16\00:21:35.34
okay, don't try that, ankle now,
00:21:35.35\00:21:36.99
fix to the ceiling,
okay, just to form down,
00:21:37.48\00:21:39.44
oh I could feel that.
Draw that belly button
00:21:39.45\00:21:41.21
and your spine is that
works. Here we go people,
00:21:41.22\00:21:43.73
breathing heavy
now, yes five seconds.
00:21:48.61\00:21:50.47
I'm breathing like
Casio. Right, you guys are
00:21:50.48\00:21:52.42
gonna love this next
one, right, feet down.
00:21:52.43\00:21:54.45
We're gonna praise
the Lord. Pulse raising up
00:21:54.95\00:21:56.97
and sit up and
raise, this is one, two,
00:21:57.54\00:22:00.21
this one works, it's
hard, you really want to
00:22:04.76\00:22:11.33
get your momentum
from your abs, yes,
00:22:11.34\00:22:13.17
let see trying to
talk on your way up,
00:22:14.39\00:22:15.51
okay five seconds. Oh!
Sorry, I think that okay.
00:22:18.32\00:22:20.62
Good job, alright
rainbows, oh! Rainbows,
00:22:23.98\00:22:26.79
this is an anger one
too, arms down, rotate
00:22:26.80\00:22:28.64
the side, wow!
Yeah, how are you feeling?
00:22:29.18\00:22:35.50
Good, abs are feeling great.
00:22:35.90\00:22:37.31
How you guys
are feeling at home?
00:22:37.32\00:22:38.61
You're feeling
these abs. Oh! Yeah,
00:22:38.62\00:22:40.24
just hit appears
to whole entire abs.
00:22:40.86\00:22:42.55
Ten seconds, and it's
done. Oh! Yeah, alright.
00:22:45.38\00:22:57.30
Stretching we do
now, is that we're doing.
00:22:59.07\00:23:00.29
Little stretching
did. I know, but you guys
00:23:00.76\00:23:02.48
I felt those, I felt
them. Alright, Marcie
00:23:02.96\00:23:05.45
I don't know about
you, I'm waiting for
00:23:05.46\00:23:06.43
wellness tip. Yep,
alright what about you
00:23:06.44\00:23:08.59
at home? Let's go
and learn something.
00:23:08.60\00:23:09.97
Cut your time in the
gym. Train upper and lower
00:23:15.69\00:23:18.66
body muscles
during the same workout,
00:23:18.67\00:23:20.47
if you alternate
between upper and lower body
00:23:20.92\00:23:23.08
exercise in the form of
a circuit you could gain
00:23:23.09\00:23:26.27
about 6 percent improvement in
00:23:26.28\00:23:28.15
your aerobic condition.
00:23:28.16\00:23:29.31
Alright, that's it aerobic,
circuit, all in one time,
00:23:32.52\00:23:36.25
resistance
training, aerobic training and
00:23:36.26\00:23:38.81
a lot of fun, it save your time.
00:23:38.82\00:23:40.02
Cutting your time
in half. Cutting time,
00:23:40.03\00:23:41.19
that's what we
did today. Alright,
00:23:41.20\00:23:43.06
I am ready for a
cool down; you are ready
00:23:43.82\00:23:44.79
for cool down?
I'm, alright good.
00:23:44.80\00:23:45.82
Woe! Our bodies
feeling this. Alright,
00:23:45.83\00:23:47.97
what we're gonna
show a little different,
00:23:47.98\00:23:48.95
this is a cool one,
you can use a wall or use
00:23:48.96\00:23:51.49
a partner, come
on and face me Marcie
00:23:51.50\00:23:53.26
we're gonna do
a partner stretch,
00:23:53.27\00:23:54.98
use a wall I'm just
gonna rotate open and
00:23:55.54\00:23:59.01
this is going to
stretch our chest, very nice,
00:23:59.02\00:24:01.76
by doing a partner
we're able to cause
00:24:01.77\00:24:02.90
resistance for each
other, so we could rotate
00:24:02.91\00:24:05.43
against and feel,
but if you don't have you
00:24:05.44\00:24:07.66
can use a wall and
you keep your hands at
00:24:07.67\00:24:09.32
90 degrees angle,
chest going forwards,
00:24:09.33\00:24:11.60
slight rotate outwards
and you feel it stretching
00:24:11.61\00:24:14.08
all through here and
in your front shoulders
00:24:14.09\00:24:16.39
as well. Okay,
other side and rotate out,
00:24:16.40\00:24:20.47
here we go, don't
try to do any arm wrestle
00:24:21.41\00:24:22.38
moves or you're, no you know,
00:24:22.39\00:24:23.94
do you what's
funny, the nice gentle,
00:24:23.95\00:24:25.37
you don't know the fun thing is,
00:24:25.38\00:24:26.35
I remember back
them when my house little
00:24:26.36\00:24:29.20
bigger from body
building, everybody wants
00:24:29.21\00:24:31.08
to arm wrestle with
you. Yeah, what is that?
00:24:31.09\00:24:32.81
It's not with
that. I never arm wrestle
00:24:32.82\00:24:34.49
because it's always like
fear putting my shoulders,
00:24:34.50\00:24:36.89
you get, but you can.
And it's just doesn't like
00:24:36.90\00:24:38.98
any sense, but you
know, it's a, I guess its God
00:24:38.99\00:24:41.08
thing, the God thing
I never wanted randomly
00:24:41.09\00:24:43.34
arm wrestle. See
what is the God thing.
00:24:43.35\00:24:45.19
Okay, alright, okay,
let's do a shoulder straight
00:24:45.96\00:24:48.19
across, really feeling
that. Lot of, lot of push ups,
00:24:48.20\00:24:56.87
so you feel
that. Yes, other side.
00:24:56.88\00:24:58.43
And, and what?
And, some, if you had
00:24:58.44\00:25:02.87
something profound
yourself, I did and a lot
00:25:02.88\00:25:04.83
that's how quick you
can go, anytime I make
00:25:04.84\00:25:05.98
it know, you're
telling me get now,
00:25:05.99\00:25:07.65
it's there and
then it's gone, don't,
00:25:07.66\00:25:08.63
don't call the pot
black unless you understand
00:25:08.64\00:25:10.83
your cattle too. Oh!
Wow. Hamstrings, wow!
00:25:10.84\00:25:16.38
Did that sounds
good? I like that,
00:25:16.39\00:25:17.85
well you got to
take notes and down,
00:25:17.86\00:25:19.09
you can write down one down,
00:25:19.10\00:25:20.31
you know what it
mean. You can write down
00:25:20.32\00:25:21.51
one down, sound
good. Sounded good into
00:25:21.52\00:25:25.62
your leg, there
we go. Change legs,
00:25:25.63\00:25:27.74
okay you are
distracting me. I know, I know,
00:25:27.75\00:25:31.39
as long as you, I
know, I know, its okay,
00:25:31.40\00:25:33.55
that's how we roll,
that's how we roll, that is.
00:25:33.56\00:25:37.11
Oh! That feels good,
okay, just doing unique
00:25:37.12\00:25:38.98
when we're doing
hams, when we're doing
00:25:38.99\00:25:40.34
gluteus stress,
yeah this is a good one,
00:25:40.35\00:25:41.59
cross leg lot of
balance from this one,
00:25:41.60\00:25:43.30
and take a little
seat, and, and sit down.
00:25:43.31\00:25:45.20
You can move your hands out.
00:25:45.21\00:25:46.18
Well, I like holding
that, alright well you can
00:25:46.19\00:25:47.38
with that for balance,
that's a good balance one.
00:25:47.39\00:25:49.15
Okay, here it, well I
don't like that I'm holding on.
00:25:49.16\00:25:50.27
You say then don't
do it. I'm holding on,
00:25:50.28\00:25:51.34
I'm fine. I
didn't tell you to do it;
00:25:51.35\00:25:52.32
I said it works for
me. That's all what I said.
00:25:52.33\00:25:54.60
You know what? Yes,
it does. There we goes,
00:25:54.61\00:25:55.58
alright switch
legs. Here we go this leg,
00:25:55.59\00:25:57.51
alright oh! Oh! see,
I'm bad on this, this like,
00:25:57.52\00:26:00.12
no like I was gonna
grab you, it's a bad like,
00:26:00.13\00:26:01.39
here we go, here we go,
get that stretch, got it.
00:26:01.40\00:26:04.41
Yes, oh! Yeah, feels good. Okay,
00:26:06.31\00:26:08.40
see that and see
this. Keep that fun,
00:26:09.80\00:26:13.70
and its dumping old
bag, I think did that on
00:26:13.71\00:26:14.68
purpose, doing
that on purpose. Okay,
00:26:14.69\00:26:16.50
here now its a
little shoulder roll, get
00:26:16.51\00:26:18.71
yourself moving,
cool down and you could
00:26:18.72\00:26:20.29
get a stretch on
that. Wow! Marcie that was
00:26:20.30\00:26:22.48
great, that was
great, thank you.
00:26:22.49\00:26:23.85
You know, it's always
a pleasure having you.
00:26:23.86\00:26:25.44
Thank you, very much,
on this show you know,
00:26:25.98\00:26:27.64
you made me feel
like, like, young again,
00:26:28.26\00:26:30.78
oh! Okay, if you get
down, I'm closing this out.
00:26:32.27\00:26:34.72
If you want more
information about the
00:26:34.73\00:26:36.78
workout we did today
or any products we used
00:26:36.79\00:26:39.26
on today's show, if
you like to invite me
00:26:39.27\00:26:41.17
to your area or
just to contact me,
00:26:41.18\00:26:43.34
go to our
website Action4life.net,
00:26:43.35\00:26:45.70
that's Action4life.net.
I just leave you with
00:26:45.71\00:26:48.99
this thought. Why
do we reward ourselves
00:26:49.00\00:26:51.61
when we celebrate
with destructive items like
00:26:52.26\00:26:54.99
sugar, desserts and
meals, trends in fat and
00:26:55.00\00:26:58.98
cholesterol? How much
better would it be to give
00:26:58.99\00:27:02.07
God the glory? And
realize that the best reward
00:27:02.08\00:27:06.00
can be our, give our
self the present our body
00:27:06.48\00:27:10.27
really needs. The
secret is make our self to
00:27:10.28\00:27:13.22
live in sacrifice
that's what He wants.
00:27:13.23\00:27:15.16
This is Casio, reminding
you that actions are key
00:27:15.84\00:27:18.41
for life, and it's my
prayer to Lord gives you
00:27:18.42\00:27:20.87
strength and
encouragement everyday.
00:27:20.88\00:27:22.86
Let me tell you
something it's a challenge and
00:27:23.55\00:27:25.55
I know you could do
it. Stick with God and
00:27:25.56\00:27:28.01
He loves you, I see
you next time. Bye, bye.
00:27:28.02\00:27:30.49
You can order your
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00:28:00.71\00:28:02.76
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00:28:16.30\00:28:20.52
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00:28:21.12\00:28:25.73
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00:28:25.74\00:28:29.14