The following
program presents workouts
00:00:01.06\00:00:02.48
you can use to
improve your physical fitness.
00:00:02.51\00:00:05.16
Please be sure to
consult your physician
00:00:05.19\00:00:07.31
before beginning this
or any exercise routine.
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Hi, my name is Casio Jones
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and you're
watching Action 4 Life.
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On today's episode
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we're gonna
have a great workout.
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All you need is an exercise ball
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and you might want
a set of dumbbells.
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But first let's
check out the segment
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we shot at AirHeads.
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This is an
indoor Trampoline Arena.
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You got to have
fun, burn calories
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and we got to
interview with the owner.
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He's gonna tell us all about
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how he actually
changes his community.
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We're at AirHeads
in Largo, Florida.
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This is an
indoor trampoline arena.
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And let me tell you something,
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there's a
trampoline everywhere inside.
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We'll go inside,
we'll go and talk to the CEO
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and he's going to tell us about
the benefit of his company,
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how he's helping
people lose weight,
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gain better shape
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and kids and adults
are having fun together.
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Dean, how are
you doing, brother?
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Awesome. Awesome.
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Dean, how long
you've been CEO of AirHeads?
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I've been CEO here
for about eight months.
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Eight months and have
you seen a huge difference
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since you came onboard.
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I mean, well, not just that
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I mean like what
brought you here?
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Well, I purpose--
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I didn't think it
was a great concept
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but then I took my
kids by accident one day
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and they'd the best
time and then I noticed that
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they won't play an Xbox
and they were exercising.
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We've a bunch of kids.
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So you're telling me
you work for a company
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that you get the help
promote to the community
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to help kids get
away from the videogames
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and getting more active?
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Oh, actively. Actively.
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Absolutely.
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Are you seeing
parents just bringing the kids
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and just saying "I want my kids
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be more active as that?"
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Well, I think I've
shared with so many people
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our biggest competitor's Xbox.
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So when I asked a question
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I always go
chunky from other thing
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but its Xbox
because the kids spends
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22 hours a week
statistically on it now.
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So if I can get them off
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over just two or three hours
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to come in and have a great time
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it makes everybody happy.
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Now you just-- not just
help but the health benefits
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are so called child
obese everything we have here.
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Okay, I see kids but
also see adults here.
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I mean you're
actually changing people
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who are older than 14.
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You're gonna-- grown
adult exercise and having fun.
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Well, I'm a 61-year-old man.
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So being 61 what I've
done is I've looked into it
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and I by accident found
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that it's a huge
impact physically.
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Now it's low
impact-- Low impact.
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I mean, it's basically
how you want as a trampoline?
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When I say the
impact I mean results.
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Results.
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Not impact like
with the workout.
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Now the thing the trampoline
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is it creates
unstable environment
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and I remember you
telling before that
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it works your whole entire body.
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Right.
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I mean studies are
showing they rebound
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and havocs just to
your lymphatic symptom,
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on the symptom and how it just
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helps your body be
in overall condition.
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And you've
actually told me personally
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that happened to you.
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Yeah, I mean I went out
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and by accident found that
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standing on the trampoline
then did a half-mile walking.
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Just on the trampoline.
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Just walking at the slow pace
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and got my heart rate up
to 70% for 17 of the lapse.
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And you felt it?
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I felt it but I wasn't ended.
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That's when it came to me
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that this is
something different.
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Well,
aerobically not as instance
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but basically the man
on the body burns calories
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and actually
it's going to elevate
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your metabolism
for a period of time
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because your
muscles streamlining.
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You're small stabilizing muscle
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has been stabilized
to keep your balance
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on its unstable environment.
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All the way
that the next morning
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I woke up with soreness here--
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In your arms. Here, here, here.
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Here's a newer thought
and you're coming to fact
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that those all will
stabilize your muscles.
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Right.
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Well, this is awesome.
I am so happy to see that.
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Now you guys are expanding
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in an open place
allover United States.
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We've three open right now
in the Central Florida area
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but we've 15 in
the queue for this year
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and by the year 2015
we want to have 50 open
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and our
investors are looking that.
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Well, that's awesome.
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Well, Dean, thank you very much.
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Thank you.
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We love to come and see
your humble establishment.
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And guys, I tell you
what checkout of AirHeads
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in your area,
look for its coming,
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you can have a great workout
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and I guarantee
you'll get results.
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Back to back in the studio.
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Wow, jumping a whole
arena with trampolines.
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Oh, my goodness I
was losing my mind.
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I thought like such a kid.
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And I just want to
hangover with all of those kids
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and just play, play, play.
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Folks, I'm ready to
have some fun today.
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Are you guys are
ready to have some fun?
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Okay, with me today
we've our special guest
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her name is Zion Hamilton.
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Zion, how are
you doing? I am good.
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You're ready to have
some fun today? Yeah.
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Okay, like I said folks,
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all we're gonna
have to do today,
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we're gonna have
just using exercise ball.
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Your exercise ball and
of course your dumbbells
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and we're gonna use our body.
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And we're gonna teach you
how to use the exercise ball
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properly in case
you forgot how to do it.
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Okay, Zion, I want you
just take this exercise ball
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and I want you sit
right here on exercise ball.
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Okay, and I want you to roll out
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just show people how to
demonstrate the roll out.
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Get right there
head down the ball,
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lift your glutes up,
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feet 90 degrees bring
your feed back right there.
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Good, excellent.
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Neto come on in
here a second, Neto.
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I want people to see
this proper forming technique
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on this, this is so important.
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Let me stand out the
way I'll on this side.
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Okay, you see how she
in position on the ball
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slide forward just
little bit more on the ball,
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right there perfect.
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Her head is on the ball
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we need to position on the ball.
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Her feet, her body is
now becoming the bench, okay.
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We're going to do a
lot of exercise from this--
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from this position okay.
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Now I want you roll back up,
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reverse and sit back
on the top of the ball.
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Keep pushing,
pushing, push with your legs,
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okay and roll back out again.
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I have this--
people do this exercise--
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stop right there perfect.
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So they could get
comfortable on the ball.
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And that's the thing
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the ball is unstable environment
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you have to learn to
be comfortable on the ball
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and the only way
that's gonna happen,
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you have to get on it.
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As I said "you
have to get on it."
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So if you needed your
transition back and forth
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you need to put your hands
on the ground, that's okay.
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Put your hands on the ground
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if you need to support yourself.
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Okay, now from this position
you're ready to have some fun?
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What we're going to do is
called the Russian twist, okay.
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Put your arms straight up
and what's your gonna do is,
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just show that way
so Neto could see this.
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You're gonna
dip your shoulder in
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and rotate the ball,
come back to position
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transfer to
other side and rotate.
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And what she's doing
is, she's dip in the ball
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her shoulder into
the ball just turn it
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which works her obliques.
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Go to the other side.
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Excellent, good job, here we go.
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Let's have some together,
let's do five each side,
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what do you say?
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Yeah. Okay, all right.
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Let me get in position.
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All right, let's go to work.
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Let's go to the right
first okay, ready and go.
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This is one...
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two...
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three very nice.
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Don't fall-- four.
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I know you got to
control your tempo
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and five, excellent good job.
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Not bad.
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Now did you feel that
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unshaken little
steady for a second there?
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Yeah.
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Yeah and that's normal your body
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as you start going the momentum,
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build the
momentum sometime it's like
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a snowball its hard to stop it
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but your
obliques stay in control,
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control when
you're go to the side,
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come back to the center
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then go back the
other side and control it.
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It's the best part
of these exercises.
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It's just you involve. Yeah.
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Okay, all right let's go
for active rest now, folks.
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We're gonna do a
jumping jack. Are you ready?
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Let's do ten okay, here we go.
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One, two, three, four,
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five, six, seven, eight,
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arm straight, nine and ten.
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Good job, all
right back down again.
00:08:01.54\00:08:05.68
All right, once
again sit on the ball
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from position here
and we're gonna roll out
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and get in position.
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All right, and it's
rotate to right first.
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Here we go, this is one.
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Dip the shoulder in and rotate.
00:08:15.60\00:08:19.56
Two--
00:08:19.59\00:08:22.83
are you falling off your ball?
00:08:22.86\00:08:25.05
Slow down.
00:08:25.08\00:08:27.79
That's okay,
get back on the ball
00:08:27.82\00:08:29.25
and roll back in position again.
00:08:29.28\00:08:30.44
Good, right there
slow and rotate go, nice.
00:08:30.47\00:08:33.98
And one more.
00:08:38.98\00:08:40.01
Excellent good job.
00:08:43.47\00:08:44.50
Listen, folks, you
can never make a mistake
00:08:47.66\00:08:51.61
when you come to exercising.
00:08:51.64\00:08:52.77
You'll always learn.
00:08:52.80\00:08:54.36
Your body always response
00:08:54.39\00:08:56.05
and your body is
learning all the time
00:08:56.08\00:08:57.32
and you're
learning all the time.
00:08:57.35\00:08:58.64
And it makes it fun especially
00:08:58.67\00:09:00.23
when your partner falls
off you really want to laugh.
00:09:00.26\00:09:02.43
I don't want to laugh.
00:09:02.46\00:09:03.49
I don't want to
embarrass her too much.
00:09:03.52\00:09:04.93
Okay, let's do
jumping jack, here we go.
00:09:04.96\00:09:06.91
And one, two, three, four,
00:09:06.94\00:09:11.12
five, six, seven, eight,
00:09:11.15\00:09:15.03
nine and ten, beautiful.
00:09:15.06\00:09:17.61
Last set.
00:09:17.64\00:09:20.94
All right, now at home,
00:09:20.97\00:09:23.69
do you think she can actually do
00:09:23.72\00:09:24.83
a whole set without falling off.
00:09:24.86\00:09:26.69
I believe she can't,
what do you think? Yeah.
00:09:26.72\00:09:29.35
Okay, I just
through it out there to see
00:09:29.38\00:09:31.15
if you got it, okay.
00:09:31.18\00:09:32.68
All right, through
right first here we go
00:09:35.92\00:09:37.76
dip that shoulder in and rotate.
00:09:37.79\00:09:42.99
Nice, control,
control it, control it.
00:09:43.02\00:09:47.33
Don't let it snapback
that you control it back,
00:09:47.36\00:09:49.75
you unwind and you're unwind.
00:09:49.78\00:09:54.27
Nice and control.
00:09:54.30\00:09:56.39
You get too fast
you lose control.
00:09:56.42\00:10:00.49
And good job,
excellent, you did it.
00:10:00.52\00:10:04.26
Yeah.
00:10:04.29\00:10:05.32
See I knew you could.
00:10:05.35\00:10:07.16
Here we go and
jumping jack, let's go.
00:10:07.19\00:10:09.38
One, two, three, four,
00:10:09.41\00:10:13.47
five, six, seven, eight,
00:10:13.50\00:10:17.49
nine and ten.
00:10:17.52\00:10:19.31
Good job, high five.
00:10:19.34\00:10:21.70
Need some water?
00:10:21.73\00:10:24.06
Listen, folks,
hydration is the key,
00:10:24.09\00:10:26.85
drink, drink,
drink as much as you can.
00:10:26.88\00:10:29.63
And people who study has said
00:10:29.66\00:10:30.91
if you want to really
maximize the potential of water
00:10:30.94\00:10:35.16
that your body
needs try to drink
00:10:35.19\00:10:37.02
.5 your body
weight in ounces of water.
00:10:37.05\00:10:41.02
That sounds like a lot of water.
00:10:41.05\00:10:42.74
But if you're not going,
you're not consuming enough.
00:10:42.77\00:10:45.94
That's really cool, I don't know
00:10:45.97\00:10:47.00
if can use that now and then.
00:10:47.03\00:10:48.06
All right, so no one spill.
00:10:50.94\00:10:53.70
Okay, here we go.
00:10:53.73\00:10:54.76
Our next exercise,
we're gonna do a chest fly.
00:10:54.79\00:10:58.27
Go ahead and
grab your dumbbells.
00:10:58.30\00:11:01.86
Okay, good come on up,
00:11:01.89\00:11:03.13
grab your dumbbells
sit on the top of the ball
00:11:03.16\00:11:05.09
and just roll back out.
00:11:05.12\00:11:07.23
Keep, going, keep
going little further,
00:11:07.26\00:11:09.28
till your head is on
the center of the ball,
00:11:09.31\00:11:10.51
little further
more, little more,
00:11:10.54\00:11:11.74
right there excellent.
00:11:11.77\00:11:12.96
Now if you see here
00:11:12.99\00:11:14.49
she is in that natural position,
00:11:14.52\00:11:16.04
her body is the bench.
00:11:16.07\00:11:17.90
Okay, from this position
here put your hands straight up
00:11:17.93\00:11:20.85
right here and want
to come out to the side.
00:11:20.88\00:11:23.40
Keep your elbows slight--
00:11:23.43\00:11:24.46
you can bend your
elbows slightly right there.
00:11:24.49\00:11:25.69
Now this angle
here, she has bent angle.
00:11:25.72\00:11:28.65
Keep the angle still there
do not open or close the angel.
00:11:28.68\00:11:32.39
We're gonna come
down here and back up,
00:11:32.42\00:11:37.32
okay.
00:11:37.35\00:11:39.30
You're doing a
great job, it's all you.
00:11:39.33\00:11:42.14
Over your chest, bring
your dumbbell over your chest.
00:11:42.17\00:11:45.44
Nice, okay, let it
go and that you have it,
00:11:45.47\00:11:50.17
don't come backwards
straight back this way,
00:11:50.20\00:11:52.93
nice and push good job.
00:11:52.96\00:11:54.74
I'm gonna join you now.
00:11:54.77\00:11:56.09
Ready stay right there
00:11:56.12\00:11:57.67
and you can keep
going if you want.
00:11:57.70\00:11:58.90
I'm gonna knock out 10, okay.
00:11:58.93\00:12:00.43
Nice, here we go.
00:12:02.92\00:12:06.89
Here we go and make that two,
00:12:06.92\00:12:08.36
here we go make
easy for you, all right.
00:12:08.39\00:12:10.86
Three and four...
00:12:10.89\00:12:13.80
and five and six,
00:12:15.89\00:12:19.00
with this
exercise you want to push
00:12:19.03\00:12:20.25
your heels into the ground
00:12:20.28\00:12:22.44
so you're
lifting your glutes off
00:12:22.47\00:12:24.21
and keep your body
high engaging your core
00:12:24.24\00:12:27.28
and engaging everything.
00:12:27.31\00:12:30.31
And excellent,
good job, awesome.
00:12:30.34\00:12:35.68
All right active rest
time, you're ready? Yeah.
00:12:35.71\00:12:39.13
All right, Zion,
let's do jump rope.
00:12:39.16\00:12:42.06
I love jump rope.
00:12:42.09\00:12:43.12
You guys, ready? Let's do 10.
00:12:43.15\00:12:44.83
One, two, three, four,
00:12:44.86\00:12:48.82
five, six, seven, eight,
00:12:48.85\00:12:52.47
nine and ten,
excellent, good job, high five.
00:12:52.50\00:12:56.90
But that wasn't high
five it was knuckles.
00:12:56.93\00:12:58.76
Okay, back out
again get your dumbbells
00:12:58.79\00:13:02.50
and your ball, okay, ready?
00:13:02.53\00:13:06.24
Yeah.
00:13:06.27\00:13:07.30
Let's go and roll it out
00:13:07.33\00:13:09.49
into position here
and let's go to work.
00:13:09.52\00:13:12.29
And Neto, come in
and you can see me.
00:13:12.32\00:13:14.79
I'm gonna do straight arm
mine is going to be straight
00:13:14.82\00:13:17.91
and it's gonna
come straight out.
00:13:17.94\00:13:19.81
Now it place little
more emphasis on my shoulders
00:13:19.84\00:13:23.30
and it's a different way
of hitting the chest okay,
00:13:23.33\00:13:26.34
but you don't want
to use heavy weight
00:13:26.37\00:13:27.97
when you're doing it this way.
00:13:28.00\00:13:29.22
And this is seven...
00:13:36.52\00:13:37.75
eight...
00:13:39.82\00:13:40.87
nine, very good Zion, and
one more and ten, good job.
00:13:42.85\00:13:47.59
Jump rope time here we go.
00:13:52.47\00:13:54.38
One, two, three, four,
00:13:54.41\00:13:58.61
five, six, seven, eight,
00:13:58.64\00:14:02.58
nine and ten.
00:14:02.61\00:14:05.61
So, Zion, tell me little bit
00:14:05.64\00:14:07.68
how about what do you like to do
00:14:07.71\00:14:09.92
as you're a kid
we want to see that?
00:14:09.95\00:14:13.33
How old are you? I'm 13.
00:14:13.36\00:14:14.82
Thirteen, hey,
that's a good age.
00:14:14.85\00:14:16.48
You're starting
to be at that age
00:14:16.51\00:14:18.00
where you're able to start
00:14:18.03\00:14:19.37
making some decisions,
00:14:19.40\00:14:21.49
you're doing things
when your parents not around.
00:14:21.52\00:14:23.82
No.
00:14:23.85\00:14:24.88
Well, I mean,
what I'm saying is,
00:14:24.91\00:14:25.94
is that at that age you're--
00:14:25.97\00:14:28.47
you could make some--
00:14:28.50\00:14:29.88
your parents taught you
00:14:29.91\00:14:31.28
but you could make choices
when they are not looking.
00:14:31.31\00:14:34.69
Sure. Okay and so--
00:14:34.72\00:14:36.70
I mean, do you find yourself
00:14:36.73\00:14:38.88
being very active
as active young child
00:14:38.91\00:14:41.63
or you find, yourself
playing lot of videogames
00:14:41.66\00:14:43.84
or what do you like to do?
00:14:43.87\00:14:44.99
Well, I like to write and--
00:14:45.02\00:14:49.24
me and my sister
take our dog running
00:14:49.27\00:14:51.54
and when we go
usually in morning everyday.
00:14:51.57\00:14:54.54
And definitely when we
want to feed him entree
00:14:54.57\00:14:56.35
we take him out
when we usually go
00:14:56.38\00:14:58.19
around our block
twice then we go for--
00:14:58.22\00:15:00.16
That is awesome.
00:15:00.19\00:15:01.29
You see, what she's doing
00:15:01.32\00:15:02.48
is actually
spending time with her sister
00:15:02.51\00:15:04.90
and she's actually
spending time with the dog
00:15:04.93\00:15:06.80
and it's a double whammy.
00:15:06.83\00:15:08.75
She is actually having fun--
00:15:08.78\00:15:10.43
and she is running with
her dog and they do a mile.
00:15:10.46\00:15:13.35
You do about a
mile everyday? Yeah.
00:15:13.38\00:15:14.54
Oh, that's
great, that is awesome.
00:15:14.57\00:15:16.80
That's a very good testimony.
00:15:16.83\00:15:17.86
For you kids put
the videogames down,
00:15:17.89\00:15:20.17
take your dog and
go for a mile run.
00:15:20.20\00:15:22.59
And you know it's funny,
00:15:22.62\00:15:23.67
the average
person cannot run a mile.
00:15:23.70\00:15:26.08
I'm telling you so
keep it up, keep doing that.
00:15:26.11\00:15:28.58
So you could help
change the status.
00:15:28.61\00:15:30.56
All right, folks,
we've got our next exercise,
00:15:30.59\00:15:33.34
we're gonna do a
call a ball step out.
00:15:33.37\00:15:35.87
This is kind of fun.
00:15:35.90\00:15:36.98
It works your
hamstrings, your lower back,
00:15:37.01\00:15:39.47
and it's kind
of balance exercise
00:15:39.50\00:15:41.29
at the same time.
00:15:41.32\00:15:42.35
Go ahead and grab your ball.
00:15:42.38\00:15:44.26
Go and have a seat
00:15:44.29\00:15:46.58
and we go roll back onto
our normal position again.
00:15:46.61\00:15:49.35
A plank position
right there, excellent
00:15:49.38\00:15:51.56
and from this time
lift your glutes up
00:15:51.59\00:15:54.53
and what I want
you do is emphasize
00:15:54.56\00:15:56.47
place your
heels into the ground.
00:15:56.50\00:15:58.77
As you push your
heels into ground,
00:15:58.80\00:16:00.29
this is gonna lift up here.
00:16:00.32\00:16:02.09
And I want you to stay
00:16:02.12\00:16:03.15
in that
position high as you can.
00:16:03.18\00:16:04.84
Okay, how is that feel?
00:16:04.87\00:16:06.51
Okay, actually I
want you to go forward.
00:16:06.54\00:16:07.86
Just little further take
a step further little more
00:16:07.89\00:16:10.04
so your head is relaxing
00:16:10.07\00:16:11.78
on the top of the
ball right there, good.
00:16:11.81\00:16:13.37
Now perfect right there.
00:16:13.40\00:16:14.89
Now from this
position I want you to step
00:16:14.92\00:16:17.41
your whole leg out towards me,
00:16:17.44\00:16:19.54
lift it up and step it
out and bring a back in, good.
00:16:19.57\00:16:22.53
A do the other leg lift it
up step it out back in good.
00:16:22.56\00:16:26.26
Neto, stay here on this side.
00:16:26.29\00:16:27.59
So keep going do it again.
00:16:27.62\00:16:30.61
Lift up, stay up
high, lift your glutes up,
00:16:30.64\00:16:33.36
push up stay up high and
the other side, good job.
00:16:33.39\00:16:36.81
One more time, now this side,
good job, excellent, good job.
00:16:36.84\00:16:40.35
Roll back on
the top of the ball.
00:16:40.38\00:16:43.04
Now, Zion, I want
you to do this time,
00:16:43.07\00:16:44.32
I want just to
00:16:44.35\00:16:45.40
we're gonna do it
opposite each other.
00:16:45.43\00:16:46.46
I'm gonna face this way
00:16:46.49\00:16:47.52
and I want you to face that way
00:16:47.55\00:16:48.75
and you roll out and do it okay.
00:16:48.78\00:16:49.96
Are you ready?
00:16:49.99\00:16:51.02
We're going to do--
let's do five each leg.
00:16:51.05\00:16:54.81
All right. Okay
and stay up high, okay.
00:16:54.84\00:16:58.66
We're up position
and we're gonna step over
00:16:58.69\00:17:00.03
the right foot first here we go.
00:17:00.06\00:17:01.50
That's one, two and three,
00:17:01.53\00:17:07.71
and four, and five,
are you feeling these?
00:17:07.74\00:17:10.67
Yeah.
00:17:10.70\00:17:11.73
And six, this is the
hard exercise, folks.
00:17:11.76\00:17:13.94
Seven and eight and nine,
00:17:13.97\00:17:18.30
come right back and
lift and ten, and lift.
00:17:18.33\00:17:21.16
Good, roll back up
into the ball, good job.
00:17:21.19\00:17:26.17
All right, and active rest
00:17:26.20\00:17:28.42
that everybody
could do some fun.
00:17:28.45\00:17:31.49
All right, you're
here to do this, to twist.
00:17:31.52\00:17:35.39
You know how to
twist? Like this.
00:17:35.42\00:17:36.90
Okay but this time
seem people twist like this.
00:17:36.93\00:17:38.84
Yeah.
00:17:38.87\00:17:39.90
Okay, but I want to
get aggressive twist
00:17:39.93\00:17:41.86
on that the side
and really throw it.
00:17:41.89\00:17:44.50
Okay.
00:17:44.53\00:17:46.26
All right. Yeah.
00:17:46.29\00:17:47.32
Okay and we're yeah, let's go.
00:17:47.35\00:17:48.38
Three more, one, two
and three, excellent.
00:17:55.76\00:18:00.33
How was that? All
right, back down again.
00:18:00.36\00:18:03.66
Back to step outs.
All right, let's go.
00:18:03.69\00:18:06.08
And lift up and
step out here we go.
00:18:09.08\00:18:10.89
One and lift and two and lift
00:18:10.92\00:18:17.92
and three and four
00:18:17.95\00:18:24.11
and five
00:18:24.14\00:18:27.07
and six and seven,
00:18:27.10\00:18:32.47
oh, this works your lower back
00:18:32.50\00:18:33.82
and eight and nine
00:18:33.85\00:18:39.86
and ten, good job.
00:18:39.89\00:18:43.07
Wow, now for those you at home
00:18:43.10\00:18:46.08
who work in a desk
00:18:46.11\00:18:48.74
you find time
your back will be weak,
00:18:48.77\00:18:50.94
this is an exercise
00:18:50.97\00:18:52.37
that is really, really
help with your posture.
00:18:52.40\00:18:55.26
Hope you have the
ability to stay up right.
00:18:55.29\00:18:57.36
It's seems strange but
actually to be in that position,
00:18:57.39\00:19:00.18
your hamstrings, your
glutes and your back are firing.
00:19:00.21\00:19:03.40
And trust me you
feel it, don't you?
00:19:03.43\00:19:05.03
Yeah. Oh, yeah.
00:19:05.06\00:19:06.55
Okay, let's go
back to our twist again
00:19:06.58\00:19:08.76
okay, are you ready and go.
00:19:08.79\00:19:10.70
One, two, three, four, five,
00:19:10.73\00:19:15.99
six, seven, eight,
nine, ten, good job.
00:19:16.02\00:19:22.50
How are you feeling? Good.
00:19:22.53\00:19:23.56
I tell you folks,
exercising at any age
00:19:23.59\00:19:28.17
I don't care if
you're 92 years old,
00:19:28.20\00:19:30.56
I don't care if you're
four, five, or six years old
00:19:30.59\00:19:34.37
you have a huge span of life
00:19:34.40\00:19:36.86
that you could be active
and we wants to be active.
00:19:36.89\00:19:39.86
Okay, that is the key.
00:19:39.89\00:19:40.97
Okay, God loves you, I love you
00:19:41.00\00:19:44.05
and now I have a
met here, I love you
00:19:44.08\00:19:46.35
but I want you to
be active and have fun.
00:19:46.38\00:19:49.30
And if you're not having a
fun we're doing something wrong.
00:19:49.33\00:19:52.08
Okay, are you ready?
00:19:52.11\00:19:53.56
Okay, let's do
that our third set.
00:19:53.59\00:19:54.82
All right, ready? Let's do this.
00:19:58.59\00:20:02.99
Up position and
step out, here we go.
00:20:03.02\00:20:05.07
One, two, three, four
00:20:05.10\00:20:10.98
and five and six
and seven and eight
00:20:11.01\00:20:17.19
and nine and ten.
00:20:17.22\00:20:19.78
Beautiful. Good job.
00:20:19.81\00:20:21.80
All right, twist here we
go and one, two, three, four,
00:20:26.02\00:20:32.64
five, six,
seven, eight, nine, ten.
00:20:32.67\00:20:38.77
Beautiful. Water.
00:20:38.80\00:20:42.81
That's nice folks, listen,
00:20:42.84\00:20:44.69
listen to your body at all time.
00:20:44.72\00:20:46.51
If you're body's
telling you to take a break.
00:20:46.54\00:20:49.00
If you're going a tempo
is little too fast for you
00:20:49.03\00:20:50.89
and you have a
hard time to keep up
00:20:50.92\00:20:52.63
do what you can.
00:20:52.66\00:20:53.85
The most important thing
we want you to understand
00:20:53.88\00:20:55.59
and realize, stay in
your lane, stay in your zone
00:20:55.62\00:20:58.86
don't hurt
yourself do your best, okay.
00:20:58.89\00:21:01.41
So I like that.
00:21:04.50\00:21:05.53
Okay, our final
exercise that we have
00:21:05.56\00:21:08.10
is gonna be a ball incline curl.
00:21:08.13\00:21:10.50
Ball inclined
curl? That's right.
00:21:10.53\00:21:12.39
We're gonna do a curl
00:21:12.42\00:21:13.62
using the ball in
the inclined position.
00:21:13.65\00:21:15.68
Okay, grab your dumbbell,
I mean your ball, sorry.
00:21:15.71\00:21:19.47
Okay, hey Neto, can you come in
00:21:19.50\00:21:21.06
and see this for me, please?
00:21:21.09\00:21:23.47
Okay, what's
different about this one,
00:21:23.50\00:21:25.53
she's gonna roll
out on our position
00:21:25.56\00:21:28.89
stop right there
and I want you drop
00:21:28.92\00:21:31.07
your glutes down to
the ground right there
00:21:31.10\00:21:33.08
and she's gonna now put
herself as a incline bench.
00:21:33.11\00:21:36.19
She is an incline bench.
00:21:36.22\00:21:37.66
So you're gonna have a
hands set here to the side,
00:21:37.69\00:21:39.83
put your feet
forward just little bit more,
00:21:39.86\00:21:41.62
good and slide
back up just little bit
00:21:41.65\00:21:44.49
and drop your glutes down.
00:21:44.52\00:21:45.65
Lift your head up and drop
your glutes down like this.
00:21:45.68\00:21:47.92
So I want your hands
touch the ground, okay.
00:21:47.95\00:21:50.49
Slide up a little bit more.
00:21:50.52\00:21:51.75
There you go right there
00:21:51.78\00:21:52.81
now you have a
room for your dumbbells.
00:21:52.84\00:21:54.44
And from here we're
just gonna curl up, okay.
00:21:54.47\00:21:57.70
So here's your
dumbbell on that side,
00:21:57.73\00:21:59.87
dumbbell on this side,
00:21:59.90\00:22:00.95
okay arm straight
down and curl up, nice.
00:22:00.98\00:22:06.15
So we're curl in
the incline with--
00:22:06.18\00:22:07.82
at a inclined
position there's more stress
00:22:07.85\00:22:10.14
on the bicep for
your full extension
00:22:10.17\00:22:12.14
and for longer range.
00:22:12.17\00:22:13.46
And you're gonna curl
up that what she's doing.
00:22:13.49\00:22:17.83
How is that feel?
Good, you're feeling this?
00:22:17.86\00:22:19.76
Yeah. Okay, all right.
00:22:19.79\00:22:21.63
As you know in my show
00:22:21.66\00:22:22.91
they don't count
until I get started.
00:22:22.94\00:22:25.10
So you just-- you
could stop right there.
00:22:25.13\00:22:27.93
All right. Okay,
all right here we go.
00:22:27.96\00:22:31.32
Get in the position
and let's knock out 10.
00:22:31.35\00:22:32.88
Here we go.
00:22:32.91\00:22:33.94
This is one, two and three
00:22:33.97\00:22:41.62
and four and five
00:22:41.65\00:22:46.44
and six and seven and eight
00:22:46.47\00:22:52.81
and if you feel you
could hit the ground
00:22:52.84\00:22:54.50
nine, slide
yourself up little bit more
00:22:54.53\00:22:56.87
and ten, good job.
00:22:56.90\00:22:58.51
It's amazing folks,
00:23:02.38\00:23:03.41
what you could do
with the exercise ball
00:23:03.44\00:23:05.23
and you can find these at
very of your department store,
00:23:05.26\00:23:08.12
it's very
inexpensive and a great way
00:23:08.15\00:23:10.84
to have a great workout.
00:23:10.87\00:23:12.79
Do you know what?
00:23:12.82\00:23:14.03
Let's do jog in
place, okay, here we go.
00:23:14.06\00:23:16.91
One, two, three, four,
00:23:16.94\00:23:20.35
five, six, seven, eight,
00:23:20.38\00:23:23.84
nine and ten.
00:23:23.87\00:23:25.48
Beautiful, all
right set number two.
00:23:25.51\00:23:27.74
And roll back
out. You got dumbbells?
00:23:33.17\00:23:35.53
You gonna need those here we go.
00:23:35.56\00:23:36.65
Yeah.
00:23:36.68\00:23:38.66
And go just knocking out
here we go, this one, two,
00:23:38.69\00:23:45.30
work those
biceps-- three and four
00:23:45.33\00:23:50.88
and five and six
00:23:50.91\00:23:55.96
and seven and eight
00:23:55.99\00:24:01.27
and nine and one
more and ten, beautiful.
00:24:01.30\00:24:05.42
All right, jog
in place here we go.
00:24:10.78\00:24:13.16
One, two, three, four,
00:24:13.19\00:24:16.38
five, six, seven, eight, nine
00:24:16.41\00:24:20.54
and ten, good job, all right.
00:24:20.57\00:24:23.84
Third set, best set, last set.
00:24:23.87\00:24:25.52
Yeah.
00:24:25.55\00:24:26.58
So we're talking about,
00:24:26.61\00:24:29.45
let's go and do this here we go.
00:24:29.48\00:24:31.14
In position stay down and curl.
00:24:31.17\00:24:33.90
And one and two
00:24:33.93\00:24:38.45
and three and four
00:24:38.48\00:24:43.16
and five and six
00:24:43.19\00:24:47.61
and seven, nice
in control and eight.
00:24:47.64\00:24:51.49
Remember you
control the weight nine,
00:24:51.52\00:24:53.21
the weight does never
control you and ten, beautiful.
00:24:53.24\00:24:56.59
All right, jog
in place here we go.
00:25:00.98\00:25:02.32
And one, two,
00:25:02.35\00:25:05.65
three going to lose fat.
00:25:05.68\00:25:07.18
Four this is different tempo,
00:25:07.21\00:25:09.08
five and six
00:25:09.11\00:25:12.23
and seven and eight
make you work harder, folks,
00:25:12.26\00:25:15.84
nine and ten,
good job, excellent.
00:25:15.87\00:25:20.56
How are you
feeling a little winded?
00:25:20.59\00:25:22.29
No.
00:25:22.32\00:25:23.59
Oh, see every time
she's tell me up again,
00:25:23.62\00:25:26.00
all right Casio, my
goodness you too huh,
00:25:26.03\00:25:29.32
for my 30 year old I
get no respect in my show.
00:25:29.35\00:25:32.01
What's going on?
00:25:32.04\00:25:33.60
You know I like that fun,
00:25:33.63\00:25:34.88
anyhow, are you
ready for wellness tip?
00:25:34.91\00:25:36.39
Yeah.
00:25:36.42\00:25:37.45
You guys ready for wellness tip?
00:25:37.48\00:25:38.60
Let's go and check one out.
00:25:38.63\00:25:39.85
Press your
tongue against the roof
00:25:44.45\00:25:45.86
of your mouth
wall doing crunches.
00:25:45.89\00:25:47.92
This prevents using your neck
muscles to jerk yourself up.
00:25:47.95\00:25:51.51
Focus your eyes on the ceiling
00:25:51.54\00:25:53.79
this further
isolates your stomach muscles.
00:25:53.82\00:25:56.13
I'll tell you
folks, that is a great tip.
00:25:59.69\00:26:01.87
Lot of my clients will
say "it hurts-- my neck hurts
00:26:01.90\00:26:04.93
when I'm doing a crunch."
00:26:04.96\00:26:06.74
But sticking up
there relax those muscles
00:26:06.77\00:26:09.31
that's amazing
how the body works.
00:26:09.34\00:26:11.45
Okay, guys, we're
gonna do a cool down.
00:26:11.48\00:26:13.86
Let's grab our ball and
have sit on the ball okay,
00:26:13.89\00:26:18.21
I want you push
this still something here
00:26:18.24\00:26:20.35
is put both feet forward,
okay, toes back towards you
00:26:20.38\00:26:23.27
I mean it's gonna reach forward.
00:26:23.30\00:26:25.78
That's gonna force
stress on the hamstrings.
00:26:25.81\00:26:27.64
I can feel those.
00:26:27.67\00:26:28.70
You can feel those
when we get our step out.
00:26:28.73\00:26:30.87
You feeling those? Yes.
00:26:30.90\00:26:31.99
Oh, yeah, I know
right, it's amazing.
00:26:32.02\00:26:34.66
Okay, back up position here.
00:26:37.46\00:26:39.30
Okay, put your
arms behind your head
00:26:39.33\00:26:41.26
and bring your elbows back
00:26:41.29\00:26:42.84
chest forward you can
stress our chest muscles.
00:26:42.87\00:26:45.43
Excellent, arms
straight out to the side
00:26:49.96\00:26:51.58
like you're on a
cross bend your wrist back,
00:26:51.61\00:26:54.17
lean forward just a little bit
00:26:54.20\00:26:55.80
and feel a
stretch in our biceps.
00:26:55.83\00:26:57.60
Nice, now watch this one.
00:27:01.25\00:27:02.43
You now put one hand here
and we're gonna turn and lift,
00:27:02.46\00:27:05.84
it's gonna stretch our obliques
00:27:05.87\00:27:09.08
and our back good,
00:27:09.11\00:27:10.95
turn the other side,
stretch and turn obliques.
00:27:10.98\00:27:15.88
Zion, it's been
fun having you today.
00:27:15.91\00:27:19.10
You did a great job.
I'm gonna close this out.
00:27:19.13\00:27:21.69
Are you ready? I'm ready too.
00:27:21.72\00:27:25.48
We are all called to
the line of ministry,
00:27:25.51\00:27:27.75
some verse so
distracted about life issues
00:27:27.78\00:27:30.25
we are unaware of
our purpose of life.
00:27:30.28\00:27:33.07
When we decide to place
Christ first in our lives
00:27:33.10\00:27:35.59
our purpose and a clear picture
00:27:35.62\00:27:37.71
of our ministry
will been revealed.
00:27:37.74\00:27:39.74
Trust Him, and seek Him first
00:27:39.77\00:27:41.97
and desires will be
better than you could imagine.
00:27:42.00\00:27:44.80
Hey, this is Casio, remind you
00:27:44.83\00:27:46.82
to take action everyday
and action is the key for life.
00:27:46.85\00:27:50.16
It's my prayer that
the Lord give you strength
00:27:50.19\00:27:52.05
and encouragement
to do that everyday.
00:27:52.08\00:27:54.66
God bless, thank
you for watching.
00:27:54.69\00:27:56.74
I see you next time keep
flexing your faith muscles.
00:27:56.77\00:27:59.77
Bye-bye now.
00:27:59.80\00:28:00.98