The following
program presents workouts
00:00:01.06\00:00:02.57
you can use to
improve your physical fitness.
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Please be sure to
consult your physician
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before beginning this
or any exercise routine.
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Hi, my name is Casio Jones
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and you're
watching Action 4 life.
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Today's episode we're
gonna have an exciting workout
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with the medicine ball.
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Oh, yeah, when those
balls that's kind of heavy,
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we're gonna have a
lot of fun with it today.
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But first I want you
to check out the story
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we did at Florida
Hospital in Zephyrhills.
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We actually are gonna
learn about echocardiogram
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not just the regular but a 3D.
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Let's go and check this out.
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We're at Florida
Hospital at Zephyrhills
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and we're inside
the cath lab department.
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And we're gonna
meet with Dr. Raxwal
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and he's gonna walk us through
a 3D echocardiogram procedure.
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Basically what we are
doing in this gentleman,
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is that he has
atrial fibrillation
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which is a heart rhythm
problem and people have it,
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a tendency if they
are not on blood thinners
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to form blood clots
and so have a stroke.
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So first we are going
to do a echocardiogram
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which is transesophageal
we go into the esophagus,
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take a look at
the heart make sure
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there is no blood clot
and if there is no blood clot
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then shock them back to normal--
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And that basically
reduces the chances of having
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the stroke almost
down to close to 1%.
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Okay, thank you.
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Wow.
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Medicine has totally
changed over the years
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and technology
has helped so much.
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You know, I'm proud of
those guys who do out there,
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they're saving lives every day.
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So, are you guys
ready to have some fun?
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With me today we
have my special guest,
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her name is Rena Lee.
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Rena, how are
you doing? Very good.
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So are you very active person?
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Normally yes, but these
days I've been kind of lazy.
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I won't say lazy.
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I would say, you know,
other things have become
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more of a priority
and has taken back.
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And unfortunately that
happens to so many you at home.
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So but this is a good
opportunity to get a jumpstart
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to be a little more active. Yes.
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And but we're gonna do today
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we're gonna use
our medicine balls.
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I don't understand why
they call it medicine balls.
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I got to do a
research on that to understand
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how they became medicine balls.
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And medicine balls have
changed so much over the year
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from leather to now rubber,
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you can bounce
them, you can throw them.
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And we're gonna have
some fun from medicine balls.
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You ready to have some fun? Yes.
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Okay, but I want you
to pick the ball. Okay.
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And we're gonna
do-- I want you medicine
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before it's a ball
toss, we're gonna stand--
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she's gonna stand here
and she's gonna wind up
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and she's gonna
throw the ball to me.
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Okay, you ready? Okay. Yes.
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This is working
excellent. Good job.
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Come right back
and coil back again.
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Do five each side,
two and three. Excellent.
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Now I'm gonna doing
with you, okay? Okay.
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And we're gonna
do five each side.
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And what this does
is working her obliques.
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She is working her shoulders,
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upper shoulder at the same time.
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And this is a great
exercise for you guys
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who are golfers or who
do any type of rotation
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form of exercise, rack a ball
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or anything like
that even tennis.
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Okay, you ready? Here we go.
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Excellent.
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Now if you don't have a partner,
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you can throw these
balls off of the wall, okay.
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But make sure you
have a nice sturdy wall,
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not a wall in your house
but a wall outside your house.
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We don't want
anybody get in trouble.
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And one more.
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Excellent. Let's switch sides.
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So you get to the other side.
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Okay, you ready? Here we go.
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And the secret is you
want to throw the ball
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out in front of your
partner so the ball could,
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should get the
momentum of the ball to carry
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to the other side
and what happens is
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her body has to slow
the momentum of the ball
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'cause any object
placed in motion has energy
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and so we're using the energy
of the ball to work her body.
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It feels good.
It does feel good.
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Nice and loose and
stuff up. Excellent.
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Good job. All right.
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Now we're gonna do active rest.
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We're gonna do something
we're gonna shoot basketball.
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You know, I like basketball.
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Do you like
basketball? It's okay.
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It's okay, oh, yeah. It's okay.
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But anyhow we're gonna act
like we don't have to dribble
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but we'll come from
here and then shoot.
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Okay. Okay, do a jumpstart.
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We're gonna do ten
of them. Here we go.
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That's one, two,
three, and four, and five,
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and six, and seven, and
eight, and nine, and ten.
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Beautiful. Good job.
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All right, stay on that
side. Let's hit it again.
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Are you ready? Okay.
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Here we go. One. Nice.
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Two.
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Three.
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Four.
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And five. Good
job. Switch sides.
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Now remember we
have to switch sides
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'cause you don't want
to be walking around funny,
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being off balance, okay? One.
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Even though some sports like
golf you swing predominantly
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on one side going if you
are left handed or right handed
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but your back swing,
that's important as well
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to have the strength,
to do the stabilization
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that's involved in your sport.
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And if you're a baseball player,
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you can be a switch-hitter.
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Good job. Excellent.
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I'll just hold that for now.
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Okay, let's go back
to our jump starts again.
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Here we go. Okay.
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One, two, three, four, five,
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six, seven, and
eight, and nine, and ten.
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Good job. All right.
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Last set, best set. You ready?
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Okay. Here we go.
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One.
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Two.
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Three.
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Four.
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And five. Good job.
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Awesome. All right, here we go.
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Jump starts again. Let's go.
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One, two, three, four, five,
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six, seven,
eight, nine, and ten.
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Good job. Feels good.
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Feels good? Yeah.
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Tell you jumping get you
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and it may look
kind of a little fun
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but doing the
jump starting for mine.
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You are little winded
from jumping, little winded.
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Okay, guys, we're
gonna do our next exercise
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with the medicine ball.
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We're gonna do some
called chest pass. Got it?
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Back again to
basketball exercise.
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Chest pass for those who played
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your elbow is high and you just
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like full
extended forward, okay?
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This works your chest muscles,
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your triceps and
even your shoulders, okay.
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You ready to try that? Yep.
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Okay. All right.
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I'm gonna give
your ball first. Okay.
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And get you in a
position here right there, good.
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And you can put one
foot forward for leverage.
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There you go.
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And I want you just
throw the ball, I mean, hard!
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Okay. There you go.
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Excellent. One. Good.
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Two and three. Good.
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Good form just
doing together, okay?
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I promise not to
throw back hard, okay?
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Okay. All right, here we go.
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One, two.
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Elbows high.
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Three, four.
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Nice. Five.
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Push me over. Six.
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Knock me over. Seven.
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There you go.
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Eight, nine and ten.
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Good job. That was awesome.
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Did you feel those? Yeah.
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Get you going up, I mean,
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your arms were zapping exactly.
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Okay, our active rest
we're doing different,
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we're gonna do it's gonna
be a punch, punch, kick, kick.
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Okay, are you ready?
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We're gonna do
ten of those, right?
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And we start-
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Yeah, start
with right arm first.
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You ready? Set go.
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Punch, punch,
kick, kick, it's one.
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Punch, punch,
kick, kick, it's two.
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Punch, punch,
kick, kick, it's three.
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Punch, punch,
kick, kick, it's four.
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Punch, punch,
kick, kick, it's five.
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Punch, punch,
kick, kick, it's six.
00:09:03.55\00:09:07.05
Punch, punch,
kick, kick, it's seven.
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Punch, punch,
kick, kick, it's eight.
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Punch, punch,
kick, kick, it's nine
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and punch, punch, and
kick, and kick, it's ten.
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Good job. Okay.
00:09:21.14\00:09:22.61
All right, back
to chest pass again.
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Did you find it better
with both feet together
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or one foot behind each other?
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Which you feel better?
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I'm not sure, maybe
the foot in front. Okay.
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Let's see how you do, all right.
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Good. Nice.
00:09:38.78\00:09:42.03
Both arms
straight explode forward.
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Nice. Good job.
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Let's go three more. Three more.
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One more. Okay.
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Good. That was it.
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Okay. Thank goodness.
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She was counting.
I'm glad she's counting.
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I keep telling
trainers we don't count,
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that's a problem we have.
00:10:00.50\00:10:01.64
Ask your trainer, he
will tell you the same thing.
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Okay, here we go.
00:10:04.61\00:10:05.94
Let's go again,
punch, punch, kick, kick.
00:10:05.97\00:10:08.22
You ready? I'm ready.
00:10:08.25\00:10:09.31
Here we go.
00:10:09.34\00:10:10.37
It's punch, punch,
kick, kick, it's one.
00:10:10.40\00:10:13.81
Punch, punch,
kick, kick, it's two.
00:10:13.84\00:10:17.05
And punch, punch,
kick, kick, it's three.
00:10:17.08\00:10:20.38
And punch, punch,
kick, kick, it's four.
00:10:20.41\00:10:23.76
And punch, punch,
kick, kick, it's five.
00:10:23.79\00:10:27.24
And punch, punch,
kick, kick, it's six.
00:10:27.27\00:10:30.59
And punch, punch,
kick, kick, it's seven.
00:10:30.62\00:10:34.24
Punch, punch,
kick, kick, it's eight.
00:10:34.27\00:10:37.53
And punch, punch,
kick, kick, it's nine.
00:10:37.56\00:10:40.93
And punch, punch,
kick, kick, it's ten.
00:10:40.96\00:10:44.62
Oh, great.
00:10:44.65\00:10:45.72
Yeah, just harder
up a little bit. Yeah.
00:10:45.75\00:10:47.37
You know, people ask,
00:10:47.40\00:10:48.90
"Casio, why you
call it active rest?"
00:10:48.93\00:10:51.03
Well, here's the reason why.
00:10:51.06\00:10:52.56
We work on muscles
00:10:52.59\00:10:54.26
now we're gonna work
on the muscle the heart.
00:10:54.29\00:10:57.09
We do something
active so our heart
00:10:57.12\00:11:00.49
is continually working
however our muscles are resting.
00:11:00.52\00:11:04.95
It's pretty cool. Yes.
00:11:04.98\00:11:06.02
All right, third set. Okay.
00:11:06.05\00:11:08.45
You ready? I'm ready.
00:11:08.48\00:11:09.82
I want you to
knock me over. Okay.
00:11:09.85\00:11:11.83
That's what I'm
talking about. Knock me over.
00:11:11.86\00:11:14.44
Come on, aggressive.
That's what I'm talking about.
00:11:14.47\00:11:16.60
Explode. Nice.
00:11:16.63\00:11:18.63
Come on. Knock you over.
00:11:18.66\00:11:20.18
Knock me over.
What number is that one?
00:11:20.21\00:11:22.83
I don't know, I wasn't counting.
00:11:22.86\00:11:23.89
Come on, you got excited now,
00:11:23.92\00:11:25.07
you better now
we'll do it four more.
00:11:25.10\00:11:26.41
One. Nice.
00:11:26.44\00:11:27.47
Come on. Two.
00:11:27.50\00:11:28.95
Again. Three.
Elbows high and explode.
00:11:28.98\00:11:31.36
Nice. Whoo-hoo.
00:11:31.39\00:11:33.46
That's what I'm talking about.
00:11:33.49\00:11:35.12
I give you
high-five for that one.
00:11:35.15\00:11:36.31
Good job.
00:11:36.34\00:11:37.37
All right, just go
and do ten punches again.
00:11:37.40\00:11:38.48
Are you ready?
Here we go. Here we go.
00:11:38.51\00:11:40.25
One, one, that's it, here we go.
00:11:40.28\00:11:43.92
Punch, punch,
kick, kick, and three.
00:11:43.95\00:11:47.72
One, punch, this is, and three.
00:11:47.75\00:11:51.36
Four. Kick, kick and four.
00:11:51.39\00:11:55.12
Punch, punch,
kick, kick, and five.
00:11:55.15\00:11:58.57
And punch, punch,
kick, kick, and six.
00:11:58.60\00:12:02.18
And punch, punch,
kick, kick, and seven.
00:12:02.21\00:12:05.97
Punch, punch,
kick, kick, and eight.
00:12:06.00\00:12:09.59
And punch, punch,
kick, kick, and nine.
00:12:09.62\00:12:13.22
And punch, punch,
kick, kick, and ten.
00:12:13.25\00:12:18.02
Awesome. Great.
00:12:18.05\00:12:19.37
Water time.
00:12:19.40\00:12:20.65
Let's get a little bit of water.
00:12:20.68\00:12:22.20
I need to drink.
Awesome. Good job.
00:12:22.23\00:12:23.60
Listen, folks, you
hear me over and over say
00:12:28.32\00:12:30.34
drink your water,
listen to your body.
00:12:30.37\00:12:33.06
When your body says
take a break, take a break.
00:12:33.09\00:12:35.52
Now I want you guys to know
00:12:35.55\00:12:37.32
if you want to find any
information or any product
00:12:37.35\00:12:40.17
or any guest
you've seen on our show
00:12:40.20\00:12:42.85
or any of our
stories we have done,
00:12:42.88\00:12:44.64
check at our website
that's Action4life.net,
00:12:44.67\00:12:48.46
that's Action4life.net.
00:12:48.49\00:12:50.65
And if you like to have a
question answered on this show,
00:12:50.68\00:12:53.86
if you like to basically email
me for some fitness advice,
00:12:53.89\00:12:57.20
I get emails from
all over the world,
00:12:57.23\00:12:58.72
you could email me
at Action4life@3abn.org
00:12:58.75\00:13:03.46
that is Action4life@3abn.org
00:13:03.49\00:13:06.55
And don't forget you can
check us out on Facebook, okay.
00:13:06.58\00:13:09.64
Just find searching
Action 4 Life and then like us.
00:13:09.67\00:13:13.08
Great videos,
great wellness tips,
00:13:13.11\00:13:15.35
always putting something
out there for you guys, okay.
00:13:15.38\00:13:17.66
Now we got two
more exercises to go.
00:13:17.69\00:13:19.94
We're gonna do one more--
00:13:19.97\00:13:21.00
The next exercise is gonna be,
00:13:21.03\00:13:22.21
we're gonna do a
squat press, okay.
00:13:22.24\00:13:25.46
Rena, let's go and demonstrate.
00:13:25.49\00:13:26.83
Hold the ball and
become a center mass,
00:13:26.86\00:13:29.54
center stage so
right there, okay.
00:13:29.57\00:13:30.99
What she's gonna do is she's
gonna do a regular squat, okay.
00:13:31.02\00:13:33.66
Hold it much more right there.
00:13:33.69\00:13:34.72
She's gonna go ahead
and sit down regular squat
00:13:34.75\00:13:36.62
and she's gonna stand up and
press the ball over her head.
00:13:36.65\00:13:39.06
Nice.
00:13:39.09\00:13:40.12
Neto, you want to
come and see this one?
00:13:40.15\00:13:41.84
Okay, go ahead
into regular squat,
00:13:41.87\00:13:43.95
to down to regular squat and
stand up and press over head.
00:13:43.98\00:13:47.39
There you go, excellent.
00:13:47.42\00:13:48.45
And that's
almost in two motions,
00:13:48.48\00:13:49.64
you can make in a one motion.
00:13:49.67\00:13:51.05
And press, nice, that's prefect.
00:13:51.08\00:13:52.90
Again do one more. Excellent.
00:13:52.93\00:13:55.85
Good job. All right.
00:13:55.88\00:13:57.04
You guys ready at home?
00:13:57.07\00:13:58.10
Now listen, if you don't
have a medicine ball, okay,
00:13:58.13\00:14:01.20
and you gonna find
out, check this out.
00:14:01.23\00:14:02.54
Medicine ball actually they
use it for physical therapy,
00:14:02.57\00:14:06.29
help people in sports medicine
00:14:06.32\00:14:08.48
that's why the
medicine ball comes in a play.
00:14:08.51\00:14:11.07
Big difference in
the big ball you've seen
00:14:11.10\00:14:13.30
those are called
exercise ball or physio ball.
00:14:13.33\00:14:16.14
Also used in physical
therapy whatever the difference
00:14:16.17\00:14:19.40
medicine balls are weighted,
exercise balls are not,
00:14:19.43\00:14:23.66
they're filled with hot air.
00:14:23.69\00:14:24.92
Okay, let's go and do our squat.
00:14:24.95\00:14:26.97
Okay, and we come
up with the press.
00:14:27.00\00:14:28.42
Here we go.
00:14:28.45\00:14:29.48
And sit down,
one, two, and three,
00:14:29.51\00:14:36.69
and four, and five,
00:14:36.72\00:14:41.21
and six, and seven,
00:14:41.24\00:14:45.81
and eight, and nine, and ten.
00:14:45.84\00:14:51.84
Excellent. Good job. All right.
00:14:51.87\00:14:54.04
We're gonna do a
little explosive work.
00:14:54.07\00:14:56.85
We're gonna do
jumps, we're gonna jump.
00:14:56.88\00:14:59.07
You might want to
stand up. Here we go.
00:14:59.10\00:15:01.21
We're gonna jump
to the right for two,
00:15:01.24\00:15:04.28
then jump to the
left for two, okay.
00:15:04.31\00:15:06.20
From this
position it's gonna look--
00:15:06.23\00:15:07.43
let me demonstrate
it completely. Okay.
00:15:07.46\00:15:08.83
Jump, jump, jump, jump, okay?
00:15:08.86\00:15:11.82
We're gonna do five each side.
00:15:11.85\00:15:13.27
Okay, here we go.
00:15:13.30\00:15:14.77
One, two, one, two, one.
00:15:14.80\00:15:17.57
One, two, one, two, two.
00:15:17.60\00:15:20.53
One, two, one, two, three.
00:15:20.56\00:15:23.36
One, two, one, two, four.
00:15:23.39\00:15:26.21
One, two, one,
two, five. Good job.
00:15:26.24\00:15:30.34
How that feel? It feels good.
00:15:30.37\00:15:32.50
All right, here we go.
00:15:32.53\00:15:33.56
Set number two, squat press.
00:15:33.59\00:15:36.00
Let's get to work. Okay.
00:15:36.03\00:15:37.50
Hold medicine ball
and sit down, here we go.
00:15:37.53\00:15:40.53
One, two, three,
00:15:40.56\00:15:47.85
four, five,
00:15:47.88\00:15:52.79
six, seven, eight,
00:15:52.82\00:16:00.18
nine, and ten.
00:16:00.21\00:16:02.81
Good job.
00:16:02.84\00:16:04.34
Start to catch
up to you, ah, Rena?
00:16:04.37\00:16:06.30
Yes. That's right. Here we go.
00:16:06.33\00:16:08.32
Now let's go. Here we go.
00:16:08.35\00:16:10.93
One, two, one, two, one.
00:16:10.96\00:16:13.80
One, two, one, two, two.
00:16:13.83\00:16:16.75
One, two, one, two, three.
00:16:16.78\00:16:19.43
One, two, one, two, four.
00:16:19.46\00:16:22.55
One, two, one,
two, five. Good job.
00:16:22.58\00:16:27.09
Ain't it funny? I
feel in my thighs.
00:16:27.12\00:16:28.84
You feel in your thighs.
00:16:28.87\00:16:29.97
I know, coming
straight from the squat
00:16:30.00\00:16:31.97
and doing those jumps that
00:16:32.00\00:16:33.57
that ain't get that
legs and I get a break.
00:16:33.60\00:16:35.81
And our heart was working
00:16:35.84\00:16:36.95
'cause we're
doing ballistic motion.
00:16:36.98\00:16:39.22
All right, third set.
00:16:39.25\00:16:40.99
You guys ready?
Are you still with us?
00:16:41.02\00:16:43.06
Hope you are. Okay, let's go.
00:16:43.09\00:16:48.76
Let's take this
down, here we go.
00:16:48.80\00:16:51.73
One, two, three,
00:16:51.76\00:16:58.93
four, five, six,
00:16:58.96\00:17:05.62
seven, eight, nine and ten.
00:17:05.65\00:17:13.10
Good job.
00:17:13.13\00:17:16.08
That's what I'm talking about.
00:17:16.11\00:17:17.22
You ready? I'm ready.
00:17:17.25\00:17:18.34
Here we go.
Same position and go.
00:17:18.37\00:17:20.58
One, two, one.
00:17:20.61\00:17:25.20
Two.
00:17:25.23\00:17:27.73
Three.
00:17:27.76\00:17:30.57
Four.
00:17:30.60\00:17:33.47
Five.
00:17:33.50\00:17:35.65
Okay. I think that's good.
00:17:35.68\00:17:38.23
Listen, folks, I
tell you we train
00:17:38.26\00:17:40.46
and we work
here, ain't it funny?
00:17:40.49\00:17:42.46
You feel it. All
right, you feel it guys.
00:17:42.49\00:17:45.40
I feel it, hope
you're feeling at home, too.
00:17:45.43\00:17:47.73
But it's fun.
00:17:47.76\00:17:49.48
Listen, exercising is something
you could do for yourself.
00:17:49.51\00:17:53.63
I tell you, it's just like
your relationship with Christ
00:17:53.66\00:17:56.59
until you're ready to submit
to Him nothing happens, okay?
00:17:56.62\00:18:01.76
Come to the Lord
and He will change you.
00:18:01.79\00:18:05.03
Exercise, it will change you.
00:18:05.06\00:18:07.49
Okay, we got one
more exercise to go.
00:18:07.52\00:18:10.42
This is gonna be a combination.
00:18:10.45\00:18:12.33
We're not gonna do an
active rest on this one
00:18:12.36\00:18:14.63
because we're
gonna do super set,
00:18:14.66\00:18:15.74
two exercises together.
00:18:15.77\00:18:17.24
We're gonna do a bicep curl
00:18:17.27\00:18:19.08
and we're gonna take it overhead
00:18:19.11\00:18:20.15
and do a tricep extension.
00:18:20.18\00:18:21.83
We're gonna do ten
and ten, okay? Okay.
00:18:21.86\00:18:23.53
Okay, we're gonna
start with the biceps curls,
00:18:27.22\00:18:29.52
hold the
medicine ball to the side
00:18:29.55\00:18:31.47
and we're gonna curl up.
00:18:31.50\00:18:32.72
Let's do it to our
right side first. Okay.
00:18:32.75\00:18:34.06
You're gonna
bring the medicine ball
00:18:34.09\00:18:35.12
from the center to your
right shoulder like this.
00:18:35.15\00:18:38.72
And back towards the center
to left shoulder, like that.
00:18:38.75\00:18:42.23
Excellent. Okay, you
ready? You can start it.
00:18:42.26\00:18:44.19
And one.
00:18:44.22\00:18:49.30
And two.
00:18:49.33\00:18:53.50
And three.
00:18:53.53\00:18:57.48
And four.
00:18:57.51\00:19:01.44
And five.
00:19:01.47\00:19:04.97
And six.
00:19:05.00\00:19:09.33
And seven. Let's stop at eight
00:19:09.36\00:19:12.15
Eight? Yeah. And eight.
00:19:12.18\00:19:13.88
Ten. Okay, we go ten.
00:19:13.91\00:19:15.28
Everybody try to
show Casio up-- and nine,
00:19:15.31\00:19:18.15
I tell you, and
one more and ten.
00:19:18.18\00:19:22.48
There we go.
00:19:22.51\00:19:23.54
Everybody, I don't
understand it, I don't get it.
00:19:23.57\00:19:26.58
Can someone please show
me some love on my own show?
00:19:26.61\00:19:30.11
I don't get this,
00:19:30.14\00:19:31.17
everybody just want
to just do this to me.
00:19:31.20\00:19:33.00
All right, let's go,
triceps extensions over head.
00:19:33.03\00:19:35.55
Ball over your
head, straight down,
00:19:35.58\00:19:37.11
elbows together and we're gonna
extend straight up, here we go.
00:19:37.14\00:19:39.70
It's one, work those triceps.
00:19:39.73\00:19:41.99
It's two, nice, and three,
00:19:42.02\00:19:46.49
and four, and five,
00:19:46.52\00:19:51.17
and six, and seven,
00:19:51.20\00:19:56.05
and eight, and
nine, one more, and ten.
00:19:56.08\00:20:01.12
Good job.
00:20:01.15\00:20:02.31
All right, shake you
arms out, shake your arms out.
00:20:02.34\00:20:06.53
Okay, back in, bicep curls.
00:20:06.56\00:20:11.26
Ten? Ten.
00:20:11.29\00:20:12.50
Let's go. One. She is mean. Two.
00:20:12.53\00:20:19.99
You better be
careful. I know, I'm scared.
00:20:20.02\00:20:24.99
And four, and five. Excellent.
00:20:25.02\00:20:32.86
And six, and seven,
00:20:32.89\00:20:40.85
and eight, and nine, and ten.
00:20:40.88\00:20:48.83
Wonderful.
00:20:48.86\00:20:51.08
You got to do the
other side. Other side?
00:20:51.11\00:20:52.83
You only did nine and a half.
00:20:52.86\00:20:56.01
Okay, triceps
extensions over head.
00:20:56.04\00:20:58.11
Let's go to work.
All the way down up.
00:20:58.14\00:21:00.23
It's one, two,
elbows together, three.
00:21:00.26\00:21:05.51
All the way
down, full extension,
00:21:05.54\00:21:07.12
four, five, six,
00:21:07.15\00:21:13.56
and seven, eight, nine and ten.
00:21:13.59\00:21:21.27
Good job. Feeling them.
00:21:21.30\00:21:24.71
Feel in the arms, feel in
the arms, feel in the arms.
00:21:24.74\00:21:27.54
That's right, feel in the arms.
00:21:27.57\00:21:29.37
Listen, ladies,
for those you at home
00:21:29.40\00:21:31.19
you feel like when
you got to pay your toll,
00:21:31.22\00:21:33.39
you got to read something
00:21:33.42\00:21:34.54
or has to often play in a
kind of jiggles in the back,
00:21:34.57\00:21:38.19
this is good
exercise that works for that.
00:21:38.22\00:21:40.37
It works your arms and the front
00:21:40.40\00:21:42.60
and the back of your arms.
00:21:42.63\00:21:44.16
Helps fight to
jiggle. Okay, bicep curls.
00:21:44.19\00:21:48.40
Let's go, here we go.
00:21:48.43\00:21:49.94
And one, and
two-- oh, I'm sorry,
00:21:49.97\00:21:54.30
and two, and three, I told you.
00:21:54.33\00:22:02.27
And four, and five,
00:22:02.30\00:22:09.94
and six, and seven,
00:22:09.97\00:22:17.78
and eight, and nine,
00:22:17.81\00:22:25.15
and ten. You did it.
00:22:25.18\00:22:28.68
Hey, folks, I'd
be honest with you,
00:22:28.71\00:22:29.74
I was serious, every
time I come to a church
00:22:29.77\00:22:31.47
and I'm speaking
in front of a group,
00:22:31.50\00:22:33.00
I would say please
forgive me because sometimes
00:22:33.03\00:22:35.37
I say words or mess things up,
00:22:35.40\00:22:37.46
just go with it, okay.
00:22:37.49\00:22:38.63
If God could use Moses,
00:22:38.66\00:22:41.13
He could use me
that's what I'd say.
00:22:41.16\00:22:43.81
That was a joke.
00:22:43.84\00:22:44.90
You should be laughing, okay.
00:22:44.93\00:22:45.96
Okay, last one, do a
tricep overhead extension.
00:22:45.99\00:22:48.77
Okay, and it's
gonna work, here we go.
00:22:48.80\00:22:50.48
It's one, two,
00:22:50.51\00:22:55.02
three, and four,
00:22:55.05\00:22:59.02
and five, and six,
00:22:59.05\00:23:02.21
nice, and seven, and eight,
00:23:02.24\00:23:08.03
and nine, and ten.
00:23:08.06\00:23:11.26
Wonderful. Good job. Wow.
00:23:11.29\00:23:14.96
Okay, my arms on fire.
00:23:14.99\00:23:16.02
How are you feeling? I'm good.
00:23:16.05\00:23:17.18
Feeling good?
00:23:17.21\00:23:18.77
Guys, are you guys
ready for wellness tip?
00:23:18.80\00:23:20.62
I know I am.
00:23:20.65\00:23:21.68
Rena, are you ready for
wellness tip? I'm ready.
00:23:21.71\00:23:22.95
Okay, let's go and
check this wellness tip out.
00:23:22.98\00:23:24.38
The average person experiences
00:23:29.89\00:23:31.53
a 5-20% increase
in aerobic fitness
00:23:31.56\00:23:34.30
after competing an
aerobic training program.
00:23:34.33\00:23:37.04
Participant's age,
health and fitness level
00:23:37.07\00:23:39.52
determines the
actual improvement.
00:23:39.55\00:23:41.47
I tell you what,
00:23:45.93\00:23:47.03
aerobics is a cookie
component to fitness,
00:23:47.06\00:23:51.14
it's part of it just
like aerobic training,
00:23:51.17\00:23:54.17
resistance training, flexibility
00:23:54.20\00:23:56.30
and you're dealing also
with I call it mental training.
00:23:56.33\00:24:00.40
You got to incorporate all.
00:24:00.43\00:24:02.00
So, you guys ready
for your cool down?
00:24:02.03\00:24:04.31
Ready for cool down? Yeah.
00:24:04.34\00:24:05.37
I know I am.
00:24:05.40\00:24:06.43
Okay, let's do a
chest stretch, okay.
00:24:06.46\00:24:09.53
And we're gonna do
a partner chest rest.
00:24:09.56\00:24:11.09
Go ahead and step in front here.
00:24:11.12\00:24:12.53
And I want to put your
arms behind you straight here
00:24:12.56\00:24:16.17
and I'm gonna stretch you
so now lift your chest up.
00:24:16.20\00:24:18.67
There you go right
there, feel that stretch.
00:24:18.70\00:24:20.02
Neto, come on in here
and film me stretching her.
00:24:20.05\00:24:23.16
Now you don't want
to hurt your partner
00:24:23.19\00:24:25.49
by raising the hand
00:24:25.52\00:24:26.55
or the arm over the head
but listen to your partner
00:24:26.58\00:24:28.61
and they're gonna
tell you to go up higher
00:24:28.64\00:24:31.15
or through work with you.
00:24:31.18\00:24:32.21
How you feeling? You go higher.
00:24:32.24\00:24:33.27
I go up higher? Higher.
00:24:33.30\00:24:34.44
How's that feel? That's good.
00:24:34.47\00:24:35.65
See, communication is the key.
00:24:35.68\00:24:37.60
It doesn't matter who
you are with, communication.
00:24:37.63\00:24:40.09
Tell somebody
exact what you need
00:24:40.12\00:24:41.53
so they can
understand how to help you.
00:24:41.56\00:24:43.41
How's that
feel? That feels good.
00:24:43.44\00:24:44.82
Okay, great, awesome.
00:24:44.85\00:24:46.98
All right, we're gonna do
another exercise, stretch.
00:24:47.01\00:24:50.15
Let's focus on
our hamstrings. Okay.
00:24:50.18\00:24:53.33
I love the hamstrings stretch.
00:24:53.36\00:24:54.97
So this one for
those you who run outside,
00:24:55.00\00:24:57.41
this is a very good one for you.
00:24:57.44\00:24:59.31
You can put one foot forward,
00:24:59.34\00:25:00.80
put your hand on your bent leg
00:25:00.83\00:25:02.13
and you want to stick
your glutes back behind you
00:25:02.16\00:25:04.56
and feel that stretch.
00:25:04.59\00:25:06.03
Good, switch other leg.
00:25:12.75\00:25:14.08
Excellent, excellent, excellent.
00:25:22.42\00:25:23.87
Now we're gonna
do a quad stretch,
00:25:23.90\00:25:25.94
stretching the quad set,
00:25:25.97\00:25:27.33
a quad set muscle, quad muscle.
00:25:27.36\00:25:29.15
Okay, what I want
you do is keep a gap.
00:25:29.18\00:25:31.67
Come in here, Neto, turn
around to the side here, okay.
00:25:31.70\00:25:35.23
Put your foot back
up, grab with your hand.
00:25:35.26\00:25:37.38
Now I want you to-don't pull
your hill towards your glutes,
00:25:37.41\00:25:39.50
just hold it right
there, now, now hold it,
00:25:39.53\00:25:41.99
keep a gap between there
and come back at the hip,
00:25:42.02\00:25:45.46
and keep your chest
up, just stay up straight
00:25:45.49\00:25:47.73
and you feel more of a
stretch in your quad, right?
00:25:47.76\00:25:50.13
And you're not stretching--
I'm holding right here.
00:25:50.16\00:25:52.12
Okay.
00:25:52.15\00:25:54.07
You might stand
with your partner
00:25:54.10\00:25:55.13
hold on and lift your chest up,
00:25:55.16\00:25:56.58
don't pull your
heel into your glutes.
00:25:56.61\00:25:57.92
Okay.
00:25:57.95\00:25:58.98
Just come back at the hip
more, pull the hip back more.
00:25:59.01\00:26:01.48
Now that's--other
direction, there you go.
00:26:01.51\00:26:03.32
Now stay up, chest up straight,
00:26:03.35\00:26:05.22
now you're feeling
that, right? Mm-hmm.
00:26:05.25\00:26:06.66
Go ahead, switch legs.
00:26:06.69\00:26:09.25
Just down this side for you.
00:26:09.28\00:26:10.53
Put your hand on my
shoulder, here we go.
00:26:10.56\00:26:12.62
Come back at the
hip, there you go.
00:26:12.65\00:26:15.44
That's how you stretch,
00:26:15.47\00:26:16.72
that's a very good way
of stretching that quad
00:26:16.75\00:26:19.31
without pulling your knee
00:26:19.34\00:26:21.02
and we don't want you
to pull your knee, okay.
00:26:21.05\00:26:23.03
You feeling that? I feel it.
00:26:23.06\00:26:24.54
Awesome, good job, good job.
00:26:24.57\00:26:26.77
All right, let's do a shoulder,
straight across, we did a toss.
00:26:26.80\00:26:29.29
Once again the other side.
00:26:35.28\00:26:36.46
And this time I want
you to stand feet together
00:26:41.35\00:26:43.47
and I want you just
turn your body and hold,
00:26:43.50\00:26:46.36
lift your chest up, get
a stretch to your glutes,
00:26:46.39\00:26:50.19
you feeling that? I feel.
00:26:50.22\00:26:52.36
Yeah, come back
towards the center,
00:26:52.39\00:26:53.93
turn to the other direction.
00:26:53.96\00:26:54.99
Lift your chest
up, get the stretch.
00:26:58.25\00:27:02.66
Wow, I was scared.
00:27:02.69\00:27:04.72
Rena, you did a
great job today. Thank you.
00:27:04.75\00:27:06.69
I'm so excited to
have you on the set,
00:27:06.72\00:27:08.36
you did a great job workout.
00:27:08.39\00:27:10.14
Guys, I hope you enjoyed
the work we did with the ball
00:27:10.17\00:27:12.62
and tell you what,
use this as a jump start,
00:27:12.65\00:27:15.67
anything could get you started.
00:27:15.70\00:27:17.25
All right, I'm gonna
close this hour, okay.
00:27:17.28\00:27:19.63
We have developed into a society
00:27:19.66\00:27:21.51
that needs to be into
pain with electric devices
00:27:21.54\00:27:24.92
like TVs,
videogames, iPods, cell phones.
00:27:24.95\00:27:28.27
We need to find more time
00:27:28.30\00:27:30.20
and more ways to
focus on the simple
00:27:30.23\00:27:32.89
and basic form of
entertainment and this is love.
00:27:32.92\00:27:37.78
We receive it from Christ,
00:27:37.81\00:27:39.41
there is it
anything on the planet
00:27:39.44\00:27:41.24
that can change your
heart or mind like Christ
00:27:41.27\00:27:44.68
and you don't even need
to plug it in or batteries.
00:27:44.71\00:27:49.64
Hey, this is Casio reminding you
00:27:49.67\00:27:51.99
that action is the key for life.
00:27:52.02\00:27:53.82
And it's my prayer
that the Lord gives you
00:27:53.85\00:27:55.83
strength and encouragement
to take action everyday.
00:27:55.86\00:27:58.36
God bless, and I
see you next time.
00:27:58.39\00:28:00.29
Bye-bye now.
00:28:00.32\00:28:01.63