The following
program presents workouts
00:00:01.06\00:00:02.45
you can use to
improve your physical fitness.
00:00:02.48\00:00:04.99
Please be sure to
consult your physician
00:00:05.02\00:00:07.22
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 all you need
00:00:33.60\00:00:35.79
is a pair of
dumbbells and yourself.
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But first let's
check out the segment
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we did at Florida
Hospitals in Zephyrhills.
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We're gonna learn
about AV node ablation.
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This is a cool technique
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what they do to
help with your heart.
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Let's go and check this out.
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We're at Florida
Hospitals, Zephyrhills,
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and we're inside
the Cath lab department.
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And we're gonna
talk to Dr. Nadeem Khan
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and he is gonna walk us through
an AV node ablation procedure.
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So it is a branch of cardiology
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that deals with electrical
problems of the heart.
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And it's called
electrophysiology.
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Basically, you know,
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for people with slow
heart rates we can do pacemakers
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and for people with fast heart
rates, we do defibrillators
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and also what we do
is ablation procedure.
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What you saw today
was an AV node ablation
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which I reserve as a last resort
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for some patients like hers.
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But lot of my patients
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are pretty much
cured of their condition
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and I may know for example
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supraventricular tachycardia
has a 90% success rate.
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They do not have to
keep taking medications.
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You know medications are not
without their own side effects
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so it would be good
for them to get ablation
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so that they
can go on with life.
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And you know they,
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you know, there's a
very few things in medicine
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that we can actually
cure and this is one such.
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Now that's amazing.
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Technology is awesome,
saving people's lives everyday.
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Way to go, guys, at Zephyrhills,
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Florida Hospitals,
Zephyrhills, proud of you guys,
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changing lives daily.
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All right, you guys
ready for a great workout?
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Like I said all you
need is a pair of dumbbells
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or your set of dumbbells
and your body and yourself.
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So with me today is
my buddy Mindy Isaac.
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How are you doing? Hi. Great.
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I'm glad you're here
on the show with us today.
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Yes, I'm.
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For those who don't
know this is Mindy Isaac.
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Her husband is one of
those singers in Nashville.
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He travels around
gospel singing I just found,
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I'm just joking, bit of fun.
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And but Mindy is
also personal trainer
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and she also has a ministry.
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She helps couples
exercise together.
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Yes.
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And she is a wellness coach.
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So she has a lot of experience.
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So she-- hope she
doesn't shove me up.
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Don't shove me up.
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I won't, I won't. Okay.
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You made me sign that way.
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I did--don't
tell everybody. Sorry.
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You're not supposed
to tell everybody that.
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Okay, so let's get started.
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Our first
exercise we're gonna do,
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we're gonna do a one-arm fly.
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We're gonna lay
down on the floor
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and we'll use one dumbbell,
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we're gonna fly across working
our pectoral muscles, okay?
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All right. All right, let's go.
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From this position
let's go and lay down.
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And the arm is straight here,
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you could bend
your leg if you want to.
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And all we're gonna do
here is just bring it across
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to the center of
our body and back down.
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I want to just go
with two, how is that?
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Two is good. Three.
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Oh, you mean more.
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No. Four.
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What do you mean more?
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It's just two,
that was number two.
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I know you said how's two sound,
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I thought you meant
can we be done at two.
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Oh, only two?
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She doesn't watch this
show very much, does she?
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Guess not.
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What number is
that? There we go.
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Let's do two more. Okay.
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And one more.
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Okay, good, other side.
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Here we go. And one.
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Now why we're using only
one dumbbell, you ask it.
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Well, because the
body has to respond.
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If I had two
dumbbells it will be balanced.
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Now one, my
pectoral muscles are firing,
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now my obliques and my
abs and rest of my body
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has to compensate for this
dumbbell going up and down.
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It's a driver and it's
totally effecting my body.
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What number
you're counting? Nine.
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I'm glad you're
counting. And ten.
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Because it's hard
to talk and count.
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It is, you're right.
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All right so this
one for active rest,
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we're gonna
cross one the leg over
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and we're gonna
do crunches, right?
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Yes. Okay, here we go.
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One, two, let's
do five each side.
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Three, four and
five, good, other side.
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And go, one, two, three,
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four and five,
excellent, good job.
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All right, get
the dumbbell again.
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Let's go back out
again out to the side.
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Left arm first.
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Now for some of you,
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you might have to bend
your arm which is fine.
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And it looks like this which
you come back down as a fly.
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But we're able to go straight.
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When your weight is lighter,
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you could go straight arm, okay?
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And go.
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And it's one, two and if
you need to count yourself out,
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put your other arm straight
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like a cross to help
anchor yourself down.
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Six.
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Yeah, I was counting, good.
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And ten, good job.
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Switch sides.
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Here we go, it's one, two,
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three, four,
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five and six.
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This is quiet in
a sense, seven...
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That is quite.
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I'm sorry I'm
not talking as much.
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Eight. I need to talk more.
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Sorry. You're fine.
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Nine, one more and ten.
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We're just getting
warmed up, you know.
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We're just getting started here.
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Just getting started here.
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All right, that wasn't so bad.
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All right,
let's go back to our--
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Cross body crunches.
What do you call them?
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I call them cross body crunches.
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Okay, that works for me, too.
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Okay, here we go,
come across five each side.
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One, two, three,
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four, five.
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Other side and go,
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one, two, three,
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four and five,
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excellent, good job.
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You guys feeling these at home?
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Feeling these,
it's kind of work.
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It's definitely
not just your chest
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but you feel it on
your midsection as well.
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Right, right.
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Okay, let's go
to work, here we go.
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It is one, two.
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Now you don't want to come
over down and touch-- three,
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because when the dumbbell
touch actually you're resting.
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So you feel this
in your shoulders,
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feel this in your arms
and your pectoral muscles.
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Are you counting? Seven.
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I'm glad you're here.
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Eight, nine and ten.
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So it gets harder to see
the floor directed from here.
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That's right. Here we go.
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One, two, three,
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four, five, six,
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seven, eight,
nine, one more and ten.
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Good job.
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All right, cross curl.
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Cross body crunch.
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Cross body crunch, here we go.
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One, two, three,
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four and five.
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Switch legs and go to work.
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One, two, three,
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four and five.
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Great. All right.
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I love that one.
Yeah, sounds good.
00:08:45.96\00:08:47.39
That was nice good warm up.
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Okay, now the next
exercise we're gonna do--
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get the mats out of way.
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Getting now, get those.
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Let's push them back.
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You're gonna take your dumbbell
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and you could stand
your dumbbell up on the side.
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And we're gonna do
something called a lunge reach.
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We're gonna do five each leg
and it's gonna look like this.
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You're gonna stand
here from this position
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and you just gonna come
down and tap and come back up.
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Okay.
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Did you get that? Mm-hmm.
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All right, Neto, come in
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so we could show our people
at home how we're doing this.
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Okay, it's kind of a
like a lunge and if you need,
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you could put your back
toe down so it looks like this.
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And sitting down.
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Okay, one leg.
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I really feel
that... Oh, yeah, you can.
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Glutes.
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And the emphasis
is pushing back up
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with the back side like that.
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Okay, you're
ready to get started?
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Mm-hmm.
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All right, five each leg and go.
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One and definitely balance
00:09:41.95\00:09:43.67
is the play comes
in a play as well.
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It's four and five. Oh, yeah.
00:09:49.03\00:09:53.05
Yeah, you feel that.
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You know I always
talk about Hollywood
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but, man, you
feel these workouts.
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Yes, you do. I'm sorry.
00:10:01.02\00:10:02.40
But you're
actually balancing on foot.
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You doubt, well, no, I'm
doing everything on one leg.
00:10:04.39\00:10:07.08
Right.
00:10:07.11\00:10:08.14
But for people at home,
00:10:08.17\00:10:09.20
if you need to put
your foot down you can
00:10:09.23\00:10:10.65
but the goal is this
leg stabilizing itself,
00:10:10.68\00:10:13.81
it's doing everything,
00:10:13.84\00:10:14.89
it's almost like
I'm doing one leg squat.
00:10:14.92\00:10:16.54
Right. Reaching forward.
00:10:16.57\00:10:17.78
Right. Okay.
00:10:17.81\00:10:18.88
I'm not able to
reach forward as I'm.
00:10:18.91\00:10:24.20
Well, just move a step closer.
00:10:24.23\00:10:26.28
See what she just
did there was adjusting.
00:10:26.31\00:10:29.17
That's normal.
00:10:29.20\00:10:31.47
What I found
easier is to keep my toe.
00:10:31.50\00:10:33.78
Thanks. You're welcome.
00:10:33.81\00:10:34.97
Keep my toe on the floor. Yes.
00:10:35.00\00:10:36.77
Then come up. That's perfect.
00:10:36.80\00:10:38.46
You want to plant
your foot in one position,
00:10:38.49\00:10:41.04
anchor your toes down
00:10:41.07\00:10:42.23
in and outer part of
your whole entire foot
00:10:42.26\00:10:44.22
on the ground to stabilize you.
00:10:44.25\00:10:45.70
Okay.
00:10:45.73\00:10:46.76
You ready? Yes.
00:10:46.79\00:10:47.82
We'll do five here, here we go.
00:10:47.85\00:10:49.82
One, two, three,
00:10:49.85\00:10:56.87
four and five, good job.
00:10:56.90\00:11:00.86
All right. All right.
00:11:00.89\00:11:02.19
We're gonna do an active
rest, it's called 180 hop.
00:11:02.22\00:11:06.38
What's a 180 hop?
00:11:06.41\00:11:07.56
180 degree hop. There you go.
00:11:07.59\00:11:09.59
So you can turn to
the right or to the left.
00:11:09.62\00:11:12.08
You'll go to the left first
and then right, center, left.
00:11:12.11\00:11:16.84
So it looks like this.
00:11:16.87\00:11:20.30
You guys do that in
basketball practice.
00:11:20.33\00:11:22.02
Really? Yeah, somewhat.
00:11:22.05\00:11:23.79
But if you feel real froggy...
00:11:23.82\00:11:25.17
Football. You can just go.
00:11:25.20\00:11:28.14
She said
froggy. She said froggy.
00:11:28.17\00:11:32.09
Okay.
00:11:32.12\00:11:33.28
That would really go
the whole 180 degrees.
00:11:33.31\00:11:34.34
Okay, okay, okay.
00:11:34.37\00:11:35.51
Go technically?
00:11:35.54\00:11:37.66
Yeah. Okay.
00:11:37.69\00:11:38.72
Let's do the 90
degrees. All right.
00:11:38.75\00:11:40.72
Here we go to
left and go one, two,
00:11:40.75\00:11:46.37
three, four, five, six,
00:11:46.40\00:11:52.90
seven, eight,
nine, ten, good job.
00:11:52.93\00:11:59.74
I didn't know it's how,
00:11:59.77\00:12:01.61
this will burn
the quads after those.
00:12:01.64\00:12:04.42
Yeah, yeah,
yeah. I didn't make it.
00:12:04.45\00:12:05.65
Yeah, I saw you
just rode them down
00:12:05.68\00:12:07.21
and you said
"Yeah, yeah, sure, Casio."
00:12:07.24\00:12:09.93
Doesn't it make him work hard.
00:12:09.96\00:12:11.68
Why everyone wants to
make me work hard on my show?
00:12:11.71\00:12:14.00
I don't get it.
00:12:14.03\00:12:15.11
Will you ever invite me back?
00:12:15.14\00:12:16.17
No. Okay.
00:12:16.20\00:12:18.62
Let's say our
good byes. Here we go.
00:12:18.65\00:12:21.81
It's one, two, three,
00:12:21.84\00:12:29.27
four and five.
00:12:29.30\00:12:31.86
Come down come
only back up, good.
00:12:31.89\00:12:35.63
One, two, three,
00:12:35.66\00:12:42.55
four and five.
00:12:42.58\00:12:46.71
Okay, you ready? Ready.
00:12:46.74\00:12:48.21
Knock them out. Here we go.
00:12:48.24\00:12:49.70
One.
00:12:49.73\00:12:50.85
I feel like
00:12:57.94\00:13:02.58
this is fun.
00:13:02.61\00:13:07.64
Oh.
00:13:07.67\00:13:08.81
Feeling your legs.
I hope you feel them.
00:13:08.84\00:13:11.58
And I hope you're doing with us
00:13:11.61\00:13:13.82
because we can feel these
00:13:13.85\00:13:15.33
especially after
those lunges reaches.
00:13:15.36\00:13:16.62
Right.
00:13:16.65\00:13:18.37
Okay, best set,
last set. Yes, sir.
00:13:18.40\00:13:21.16
That's what I will
say, here we go and go.
00:13:21.19\00:13:24.41
One, two, three,
00:13:24.44\00:13:31.76
four and five.
00:13:31.79\00:13:37.37
Here we go.
00:13:37.40\00:13:38.90
One, two, three,
00:13:38.93\00:13:45.60
four and five.
00:13:45.63\00:13:49.32
Last set.
00:13:49.35\00:13:50.62
We'll tell you, folks,
00:13:50.65\00:13:51.77
adjustment is
required all the time.
00:13:51.80\00:13:53.76
Your balance--you
know the more you do it,
00:13:53.79\00:13:56.95
the better you
improve it and you respond.
00:13:56.98\00:14:02.09
So something we need
to balance exercises,
00:14:02.12\00:14:04.27
you got to incorporate them.
00:14:04.30\00:14:05.55
They're
challenging, you feel them
00:14:05.58\00:14:07.76
and that's what
it's so hard about this
00:14:07.79\00:14:09.50
and because the body is
not used to unstableness.
00:14:09.53\00:14:11.86
And those smaller
muscles have to engage
00:14:11.89\00:14:14.04
to try and to
actually maintain balance
00:14:14.07\00:14:16.87
and that's part of the workout.
00:14:16.90\00:14:18.34
And no matter
how silly you feel.
00:14:18.37\00:14:19.89
That's part of workout.
00:14:19.92\00:14:20.95
I feel really silly, it's
like I keep losing my balance.
00:14:20.98\00:14:22.74
Oh, that's part of
the workout though.
00:14:22.77\00:14:24.26
You just regroup in.
00:14:24.29\00:14:25.82
But those muscles
trying to adjust your back
00:14:25.85\00:14:28.05
are getting stronger.
00:14:28.08\00:14:29.50
Okay, are you ready? Yup.
00:14:29.53\00:14:30.68
Here we go.
00:14:30.71\00:14:32.06
One, two.
00:14:32.09\00:14:34.48
Good job, nice. All right.
00:14:47.06\00:14:48.59
Awesome, water time.
00:14:48.62\00:14:51.28
Yes, please. Okay.
00:14:51.31\00:14:54.16
Like we always say drink up,
00:14:54.19\00:14:56.28
drink your water, water is life.
00:14:56.31\00:14:58.38
See I'm glad Christ
calls himself the living water.
00:14:58.41\00:15:03.51
Because if He called
himself a living Kool-Aid
00:15:03.54\00:15:04.83
we have problems.
00:15:04.86\00:15:05.89
Yeah.
00:15:05.92\00:15:08.04
'Cause we need water, we don't
need all that artificial stuff.
00:15:08.07\00:15:11.34
I mean grant it, there's
some water inside a Kool-Aid
00:15:11.37\00:15:14.64
but all the
chemicals all the sugar,
00:15:14.67\00:15:17.05
your body wants water.
00:15:17.08\00:15:18.97
Yes. Give it what it needs.
00:15:19.00\00:15:20.25
It functions well efficient.
00:15:20.28\00:15:23.27
It's like we function well
and we're efficient with Christ.
00:15:23.30\00:15:25.70
Okay. We got to consume it.
00:15:25.73\00:15:27.34
And when you're thirsty,
man, guzzle it man, I tell you.
00:15:27.37\00:15:31.42
Okay. That was good.
00:15:31.45\00:15:34.01
Okay, I'm going to get
another pair of dumbbell.
00:15:34.04\00:15:35.55
Another dumbbell. All right.
00:15:35.58\00:15:37.03
We're gonna do one on curls.
00:15:37.06\00:15:39.51
You want the
fives, I give you tens.
00:15:39.54\00:15:42.68
Here we go.
00:15:42.71\00:15:44.55
We're gonna do one leg,
00:15:44.58\00:15:45.61
our leg is gonna get a
little work today for sure.
00:15:45.64\00:15:48.05
All right, folks, we've
normally done bicep curls.
00:15:48.08\00:15:51.70
You've seen
done this way before,
00:15:51.73\00:15:53.02
what we're gonna do this time
we're gonna stand on one leg.
00:15:53.05\00:15:55.57
And if you need to,
00:15:55.60\00:15:56.63
you could put your
back toe down for support.
00:15:56.66\00:15:59.30
Well, let's try without. Okay.
00:15:59.33\00:16:02.64
Are you watching? No.
00:16:02.67\00:16:04.43
Are you want to get more weight?
00:16:04.46\00:16:06.00
No, while for the next we're
doing weighted arm circles.
00:16:06.03\00:16:10.22
Yeah.
00:16:10.25\00:16:11.28
I forgot she is just
trying to, go looking out,
00:16:11.31\00:16:14.78
go looking out, I
forgot about those.
00:16:14.81\00:16:16.56
All right.
00:16:16.59\00:16:17.62
See it's important to have
00:16:17.65\00:16:18.68
a strong partner
helping you out, right?
00:16:18.71\00:16:20.40
Ready.
00:16:20.43\00:16:21.46
Okay, here we go,
one leg, double arm curl.
00:16:21.49\00:16:24.45
Okay and go, five each leg.
00:16:24.48\00:16:26.61
One, two, three, four,
00:16:26.64\00:16:34.21
feel these, five, switch legs.
00:16:34.24\00:16:38.01
Okay.
00:16:38.04\00:16:39.55
One, two, three,
00:16:39.58\00:16:47.18
four and five.
00:16:47.21\00:16:48.85
And let me tell
you something, folks,
00:16:48.88\00:16:49.97
every time I'm
moving my arm up and down,
00:16:50.00\00:16:53.10
it's throwing and it's affecting
00:16:53.13\00:16:55.30
how gravity responds to my body.
00:16:55.33\00:16:57.39
My body has to
compensate for that.
00:16:57.42\00:16:59.67
All right. Okay.
00:16:59.70\00:17:00.75
Arm circles. Wow, with weight.
00:17:00.78\00:17:04.47
Okay, if you don't have
a pair of light dumbbells,
00:17:04.50\00:17:06.97
grab some water bottles
00:17:07.00\00:17:08.36
and you're gonna
do big arm circles.
00:17:08.39\00:17:09.83
Just shove off to the side.
00:17:09.86\00:17:11.35
Okay, big ones or little ones?
00:17:11.38\00:17:14.33
Little. Okay, good, curl.
00:17:14.36\00:17:15.75
And we got ten
for it, here we go.
00:17:15.78\00:17:17.59
One, two, three, four, five,
00:17:17.62\00:17:23.32
six, seven, eight, nine and ten.
00:17:23.35\00:17:28.01
Good job, not so bad.
00:17:28.04\00:17:30.04
And then on the next
set we'll reverse it.
00:17:30.07\00:17:31.14
We'll go backwards.
00:17:31.17\00:17:32.43
And then in third one
we can double them up.
00:17:32.46\00:17:34.28
That's right. That's right.
00:17:34.31\00:17:36.25
Raise the bar. Okay, here we go.
00:17:36.28\00:17:39.86
One leg bicep
curl, dumb arm curls
00:17:39.89\00:17:41.87
and knock it out, here we go.
00:17:41.90\00:17:43.11
One, five each leg. Two.
00:17:43.14\00:17:46.61
Once again if you need to put
toe down, put-three, toe down.
00:17:46.64\00:17:50.36
Four, one more and five.
00:17:50.39\00:17:52.97
Good job.
00:17:53.00\00:17:54.36
Switching legs,
switching legs and go.
00:17:54.39\00:17:57.46
One, two, three,
00:17:57.49\00:18:04.35
four and five.
00:18:04.38\00:18:08.27
Awesome.
00:18:08.30\00:18:11.02
Okay, backwards
this time, folks.
00:18:11.05\00:18:15.38
Really burning up the shoulders.
00:18:15.41\00:18:16.79
Yeah, you think.
Okay, here we go.
00:18:16.82\00:18:19.76
One, two, three, four, five,
00:18:19.79\00:18:25.90
six, seven, eight, nine and ten.
00:18:25.93\00:18:32.43
Yeah. Felt those.
00:18:32.46\00:18:36.01
I could say,
folks, we like to have fun
00:18:36.04\00:18:37.76
but we work and so can you.
00:18:37.79\00:18:41.04
We want to see
you work in your home,
00:18:41.07\00:18:42.50
listen to your body,
00:18:42.53\00:18:43.70
if your body tells you to
take a break, take a break
00:18:43.73\00:18:46.00
but I want you
try and push yourself.
00:18:46.03\00:18:48.02
Your body does not like to work.
00:18:48.05\00:18:49.88
I repeat your body
does not like to work,
00:18:49.91\00:18:53.07
you must challenge your body so
it can raise to that next level
00:18:53.10\00:18:57.08
and what we call adaptation.
00:18:57.11\00:18:59.06
You must challenge
the body but do it safely.
00:18:59.09\00:19:01.73
All right. Okay,
listen to your body.
00:19:01.76\00:19:04.30
Okay and what it means
the body doesn't like to work.
00:19:04.33\00:19:07.78
It would do the changes
what needs to meet the demand.
00:19:07.81\00:19:12.14
Unless you changes the demand,
it will just stay right here.
00:19:12.17\00:19:14.97
And let's go.
00:19:15.00\00:19:16.03
It's one, two--
00:19:16.06\00:19:19.44
for example I have some people
00:19:19.47\00:19:22.46
you know they walk
three miles every single day.
00:19:22.49\00:19:25.57
Switch legs.
00:19:25.60\00:19:26.73
Problem is then wondering
why didn't am I changing.
00:19:26.76\00:19:29.80
Well, your body
had been used to you
00:19:29.83\00:19:31.26
walking three miles
for the past three years.
00:19:31.29\00:19:33.70
You know it's like being in
third grade your whole life.
00:19:33.73\00:19:37.01
It doesn't work that way.
00:19:37.04\00:19:38.47
You must challenge yourself.
00:19:38.50\00:19:40.38
So encourage
them to walk further,
00:19:40.41\00:19:43.61
encourage them to walk
that three miles faster.
00:19:43.64\00:19:46.87
And that will
make the difference.
00:19:46.90\00:19:48.11
Right. Okay.
00:19:48.14\00:19:49.17
This time ten
front and ten back.
00:19:49.20\00:19:51.21
Ten what? Ten
front and ten back.
00:19:51.24\00:19:54.04
Okay. All right, here we go.
00:19:54.07\00:19:55.84
One, two, three, four, five,
00:19:55.87\00:20:01.72
six, seven, eight
nine and ten and reverse.
00:20:01.75\00:20:07.13
And one, and
two, feel it, three,
00:20:07.16\00:20:10.55
oh, yeah, four, traps fine,
five, six and seven and eight.
00:20:10.58\00:20:16.29
You know they're on
fire. And nine and ten.
00:20:16.32\00:20:18.67
Oh, my shoulder says
"What did I do to you?
00:20:18.70\00:20:24.46
What happened?" Oh, my goodness.
00:20:24.49\00:20:27.58
Shake them up, shake them up,
shake them up, shake them up.
00:20:27.61\00:20:30.81
Oh, I got to stretch that one.
00:20:30.84\00:20:32.33
For sure. Oh,
well, that was fun.
00:20:32.36\00:20:35.57
I like that. That was fun.
00:20:35.60\00:20:37.01
And now we're gonna do overhead.
00:20:37.04\00:20:38.82
Triceps. Oh, yeah.
00:20:38.85\00:20:41.18
Yes. That's what we do.
00:20:41.21\00:20:42.94
It's nice to be one
of my favorite exercises.
00:20:42.97\00:20:44.86
Really?
00:20:44.89\00:20:45.92
You want to go up in
weight you want to stay.
00:20:45.95\00:20:46.98
You want the 15s?
00:20:47.01\00:20:49.34
If I'm only doing one? Yeah.
00:20:49.37\00:20:50.93
Yes, I would like 15.
00:20:50.96\00:20:52.02
You take a 15. And you get a 20.
00:20:52.05\00:20:54.04
Yeah, let's put
these rest of these back.
00:20:54.07\00:20:56.82
I'm doing 25. Twenty five.
00:20:56.85\00:20:59.32
You sure you want the
20s since I said that?
00:20:59.35\00:21:00.91
Yeah, I'll do a 20.
And I feel you say that.
00:21:00.94\00:21:04.61
You see that's
called manipulation, folks.
00:21:04.64\00:21:07.44
Pay attention take notes.
00:21:07.47\00:21:11.68
It's called
challenging your buddy.
00:21:11.71\00:21:13.56
That, yeah,
challenging your buddy.
00:21:13.59\00:21:15.91
Now the secret is
watch we here one does,
00:21:15.94\00:21:17.81
we are trying to clean
up afterwards is important.
00:21:17.84\00:21:20.54
When you're working out,
00:21:20.57\00:21:21.66
you want to have all the
obstacles out of the way.
00:21:21.69\00:21:25.10
All right, two hands over head.
00:21:25.13\00:21:26.69
Neto, come in here, let's
show how we do this properly.
00:21:26.72\00:21:30.19
Where are you going?
00:21:30.22\00:21:31.25
We need more for
weighted punches.
00:21:31.28\00:21:33.04
Oh. They're smaller.
00:21:33.07\00:21:34.59
I forgot that one
again. Here, I apologize.
00:21:34.62\00:21:38.23
Neto, come inside and
we're gonna demonstrate
00:21:38.26\00:21:40.23
a two hand
overhead tricep extension.
00:21:40.26\00:21:43.25
You ready?
00:21:43.28\00:21:44.50
So I mean she's
gonna-- watch your hands,
00:21:44.53\00:21:47.85
turns like this way
so you can see her hand.
00:21:47.88\00:21:49.57
Hands on over hand grip.
00:21:49.60\00:21:51.04
Dumbbell
fingers around the base,
00:21:51.07\00:21:53.72
the handle part
and the dumbbell,
00:21:53.75\00:21:55.44
elbow is gonna stay one spot,
00:21:55.47\00:21:56.68
it's gonna come straight down
00:21:56.71\00:21:58.30
and right back up,
put straight back up.
00:21:58.33\00:22:00.05
The secret is how
your hand is positioned.
00:22:00.08\00:22:02.68
You can get that,
Neto, real good grip.
00:22:02.71\00:22:04.89
She is overlapping her hand.
00:22:04.92\00:22:07.90
So she is
controlling that dumbbell.
00:22:07.93\00:22:10.08
Okay? Excellent good job.
00:22:10.11\00:22:12.53
Now, for dismount,
as you're coming up
00:22:12.56\00:22:15.77
it's important always
keep the dumbbell close to you
00:22:15.80\00:22:18.66
so you could go from
here to your shoulder
00:22:18.69\00:22:20.79
and then get in position.
00:22:20.82\00:22:22.43
Okay and
reversing when you're done
00:22:22.46\00:22:24.79
come back to shoulder
and roll it back down.
00:22:24.82\00:22:26.83
Okay?
00:22:26.86\00:22:27.98
All right, let's
go, let's do ten, okay.
00:22:28.01\00:22:31.86
It's one, two,
00:22:31.89\00:22:38.36
three, four, keep
your elbows together--
00:22:38.39\00:22:44.02
five, five more
00:22:44.05\00:22:46.54
one, two, three,
00:22:46.57\00:22:54.35
four and five.
00:22:54.38\00:22:57.47
Good job, bring it
down to side and dismount.
00:22:57.50\00:22:59.45
Excellent.
00:22:59.48\00:23:00.51
Now we got weighted punches.
00:23:00.54\00:23:02.92
Oh, I like these.
00:23:02.95\00:23:04.14
I need two. All right.
00:23:04.17\00:23:05.74
Now I was gonna sit in
stance, in the whole stance
00:23:05.77\00:23:10.86
and we're gonna punch them out.
00:23:10.89\00:23:11.94
Here we go.
00:23:11.97\00:23:13.00
It's one, two,
three, four, five,
00:23:13.03\00:23:18.61
six, seven, eight, nine, ten.
00:23:18.64\00:23:25.36
Excellent, good job.
You really feel those...
00:23:25.39\00:23:26.88
You can. In your oblique.
00:23:26.91\00:23:28.27
'Cause what you're
doing is you're sitting there
00:23:28.30\00:23:29.59
and you're
contracting, you're sitting down
00:23:29.62\00:23:31.67
and you're firing engaging
core as you're driving through.
00:23:31.70\00:23:34.23
Once again when
you move your arms,
00:23:34.26\00:23:36.25
you are changing
the effect of gravity.
00:23:36.28\00:23:40.03
Your arms are drivers.
00:23:40.06\00:23:41.53
And your body responds to it.
00:23:41.56\00:23:42.87
Okay, let's go.
00:23:42.90\00:23:46.27
Here we go, one, two, three,
00:23:46.30\00:23:52.81
four and five.
00:23:52.84\00:23:56.58
One, two, three,
00:23:56.61\00:24:02.53
four and five, good job.
00:24:02.56\00:24:05.97
Okay, punch. Ready.
00:24:09.57\00:24:12.02
Okay, here we go.
00:24:12.05\00:24:13.47
One, two, three, four, five,
00:24:13.50\00:24:19.73
six, seven, eight, nine and ten.
00:24:19.76\00:24:27.35
All right.
00:24:27.38\00:24:28.51
We've time for one more?
00:24:28.54\00:24:29.83
One more, yes, we do. Ready.
00:24:29.86\00:24:31.68
I know we could do this. Okay.
00:24:31.71\00:24:33.34
You guys at home
ready to do this?
00:24:33.37\00:24:34.96
Let's get these out.
00:24:34.99\00:24:36.02
Pop these ten out. Here we go.
00:24:36.05\00:24:37.40
That's one, two, three,
00:24:37.43\00:24:43.93
four, five,
00:24:43.96\00:24:47.42
six, seven, eight,
feeling these, come on.
00:24:47.45\00:24:53.42
Nine and ten.
00:24:53.45\00:24:55.98
Wow. Whoo.
00:24:56.01\00:24:59.37
Almost need the spotter on that.
00:24:59.40\00:25:01.02
I'm sorry but here's the joke.
00:25:01.05\00:25:02.85
You're feeling these.
00:25:02.88\00:25:03.91
All right, let's
get these punches.
00:25:03.94\00:25:04.97
Get down, one,
two, three, four, five
00:25:05.00\00:25:11.95
and six, seven, eight,
nine and ten, beautiful.
00:25:11.98\00:25:18.77
All right. Wow.
00:25:18.80\00:25:20.49
That was great, that was great.
00:25:20.52\00:25:22.78
That was. All right.
00:25:22.81\00:25:24.82
Mindy, since you're
back there. Yes, sir.
00:25:24.85\00:25:26.77
Why don't you just come up here?
00:25:26.80\00:25:27.83
Okay. Just down here.
00:25:27.86\00:25:29.14
It's time for our wellness tip.
00:25:29.17\00:25:30.49
You guys ready for wellness tip?
00:25:30.52\00:25:31.57
I'm ready for wellness tip.
00:25:31.60\00:25:32.63
You ready for
wellness tip? I am.
00:25:32.66\00:25:33.76
I like learning
stuff, don't you do?
00:25:33.79\00:25:35.23
I do sure. I love learning.
00:25:35.26\00:25:36.29
Let's go and
check it out. All right.
00:25:36.32\00:25:37.88
Reduce stress through exercise,
00:25:43.67\00:25:46.25
don't approach
workouts as drudgery
00:25:46.28\00:25:48.72
or opportunities to compete.
00:25:48.75\00:25:50.21
Stay relaxed, don't over train,
know when to take a break.
00:25:50.24\00:25:57.19
That's right, folks, exercising
can help reduce stress.
00:25:57.22\00:26:01.52
It's proven and
makes you feel good.
00:26:01.55\00:26:04.70
Listen, if you're
feeling overwhelmed
00:26:04.73\00:26:07.50
and you're
having a stressful day,
00:26:07.53\00:26:08.88
go outside for 30
minutes brisk walk,
00:26:08.91\00:26:11.28
lift some weight and I promise
you your mood will change.
00:26:11.31\00:26:15.28
Right but yet just rewind and
do our program all over again.
00:26:15.31\00:26:20.43
All right, we're gonna do
our stretch and cool down.
00:26:20.46\00:26:22.82
We get a lot of
our arms and shoulders.
00:26:22.85\00:26:24.85
Yeah. So let's do the tricep.
00:26:24.88\00:26:28.33
Stretch overhead.
00:26:28.36\00:26:29.50
Good, other arm.
00:26:34.87\00:26:35.94
Okay, let's do our
shoulders straight across.
00:26:43.61\00:26:45.20
Let's do push back
overhead around the neck.
00:26:45.23\00:26:48.61
Oh, I could do that
one. Oh, I will do it.
00:26:48.64\00:26:51.16
Just listen to your body.
00:26:51.19\00:26:52.70
All right, I don't
know what I'm talking about.
00:26:52.73\00:26:54.63
That's it, folks,
listen to your body.
00:26:54.66\00:26:56.24
You and your body
are the most important.
00:26:56.27\00:26:59.45
Other side.
00:26:59.48\00:27:01.16
All right, just
full circle rolls.
00:27:04.65\00:27:06.77
Lose them up and backward.
00:27:06.80\00:27:09.45
Well, I had great time, Casio.
00:27:09.48\00:27:10.75
Hey, do you know, it's
always a pleasure having you.
00:27:10.78\00:27:12.70
Thanks for having
me. Give me high-five.
00:27:12.73\00:27:14.54
All right. I'm
gonna close this out.
00:27:14.57\00:27:15.60
Okay. Okay, see you.
00:27:15.63\00:27:16.69
Matthew 22:37, "Love the Lord
your God with all your heart
00:27:16.72\00:27:23.46
and with all your soul
and with all your mind.
00:27:23.49\00:27:26.18
And love your
neighbors at yourself."
00:27:26.21\00:27:27.89
It's important to know
that all love comes from God.
00:27:27.92\00:27:31.01
When we can accept God's
unconditional love for us
00:27:31.04\00:27:34.36
and complete trust in His
power to transform our lives,
00:27:34.39\00:27:37.63
we are empowered to
make better last our choices
00:27:37.66\00:27:40.72
and reflect His
character to the world in need.
00:27:40.75\00:27:43.94
This is Casio
reminding you to take action
00:27:43.97\00:27:46.98
and action is the key for life.
00:27:47.01\00:27:48.94
And it's my prayer that
the Lord gives you strength
00:27:48.97\00:27:51.37
and encouragement to
take action everyday.
00:27:51.40\00:27:53.73
God bless and
thank you for watching.
00:27:53.76\00:27:56.04
I love you guys and keep
flexing your faith muscles.
00:27:56.07\00:27:58.56
See you.
00:27:58.59\00:27:59.65