The following
program presents workouts
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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 workout is
gonna be quite challenging,
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kind of fun
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but I know
you're going to enjoy it
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like you enjoy
all the other ones.
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But first, let's
check out the story
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we've done at Airheads,
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it's an arena just
full of trampolines
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and we're going to hear
a testimony of a young lady
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of how it transformed her life.
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Let's go and check this out.
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We're here at
Airheads in Largo, Florida
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and with me today is Michelle
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who is going to give us
a little personal testimony
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of how her body was transformed,
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her life was transformed
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from coming to exercise
classes here at Airheads.
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Michelle, how are you doing?
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I am good, thank you.
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So tell me about
this transformation
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you have done and it changes
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and what got you
started to come here.
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Well, I had been
out with my family
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and somebody had taken a picture
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and I hate to have
pictures taken of me.
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And when I saw it, it hit me
that I needed to make a change.
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Sometimes you just
have that awakening moment.
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Yes.
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Had the moment, saw the picture
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and came to terms with it.
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So I started trying to do what
I could do to lose the weight.
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I knew I need to do something
exercise related as well.
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So when I started
looking for something
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who wants to sit on a treadmill
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for half and hour
and look at a wall.
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Yeah. There's just no fun there.
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So a friend of
mine heard about this,
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we called, we
got some information
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and we found out
that first class was free.
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So we're like, oh,
free for us, you know.
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I don't know if I could do.
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That was free.
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Yes, so we came
and we took the class
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and the first time I
came, I couldn't do very much
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because I was 90 pounds heavier.
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Wow.
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And you know,
you just don't know--
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Stop, stop.
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You lost how much?
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90 pounds. 90 pounds.
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90 pounds.
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That's over-- Close
to 100 pounds, folks.
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Just from jumping on trampoline?
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Well, that's where I started
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and I started one class a week.
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Because I couldn't do a lot
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and I just stayed
with that one class a week
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and it became two classes
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and then every
class they offered,
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I've been at it.
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Now I am doing their tenth class
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and now it has helped me
cross over to other things
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that I never thought
I would be able to do.
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Well, this gave
you the opportunity
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from the condition you were in
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to transfer your
body and yourself
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into a more active individual.
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Completely.
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You are able to
make that transaction
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from a dormant lifestyle to--
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You were saying
before, you couldn't do like,
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instead of
doing the whole minute
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you are like only
doing for like five seconds.
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Five seconds stops.
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But you kept on coming.
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Yes, you have to keep coming.
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It's because
consistency is the key.
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And you did not quit.
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No, you can't.
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Because if you quit
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you're only
putting on yourselves.
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So just give it a
chance and keep going,
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that's' all you got to do.
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So you have been an inspiration
for so many other people,
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that can't mange
to come to class,
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who's been watching this.
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That's what they say
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but I am just
doing what I need to do.
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I just need to do
what I got to do first.
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And I see your
little daughter with you
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and I have to tell you,
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congratulations
for what you are doing.
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Because you are
setting a tone for your child
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to see that mom
can make changes,
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mom's trying to be healthier
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and you are
going to help prevent
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something that she--
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A road that I
went down, she won't.
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Exactly.
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And if you didn't, most likely
she could go down that road
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because this
continuously of cycle
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of this family
lifestyle follows.
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Yep.
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So you are changing
yourself and your family.
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Yes, I am.
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Plus your community. Yes.
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You did a great job. Thanks.
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All that Airheads, trampoline,
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bouncing up and down and
who would've thought, right?
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Who would think? Awesome.
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Thanks so much for
sharing your story with us.
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And let's get
back to the studio.
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Can you imagine
loosing all that much weight
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from just
bouncing on trampoline?
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Oh, my.
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Can you imagine the consistency
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that she had to do
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and let me tell
you something, folks?
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That's what pays
off, consistency.
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And just as
consistently you watch the show,
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we consistently help you
make the changes you need.
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Okay, you guys ready
for a great work out?
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I am.
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With me today is my
friend Rena, the intern.
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Rena, how are you doing?
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I am doing well.
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Are you ready for
a good workout today?
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Let's do it. All
right, let's do this.
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All right.
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For first exercise today
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we're going to
do a rear delt fly.
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Okay, so you're going
to grab your dumbbells,
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come and sit down,
I want to demonstrate.
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Netto, come on in here.
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What you are going to
do is slight up your knee,
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flatten up the
hip, come straight down,
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back is nice and
straight, arm straight down.
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Straight down like there
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and I want you to
bring your dumbbells
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out to the side
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in 9 o'clock and
3 o'clock position.
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Excellent.
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Good.
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So what this is going to do is,
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this is going to work
her rear back shoulders here.
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Good job, stop right there.
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And this is the
exercise for individuals
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who, specially for
those who work in computers,
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you pulled
forward, slabs a little bit,
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this helps straighten you up.
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Get the muscles in
the back, your upper back
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to have more
stability and have the strength
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to maintain to hold you upright.
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Okay, let's do our first
set, we're going to do ten.
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Okay, are you ready? Okay.
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All right, here we go.
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And one, two,
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three, four,
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five, six,
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seven, eight,
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nine and ten.
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All right.
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How does that
feel? Those are hard.
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You felt those are hard, yeah.
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You don't have to
use a whole lot of weight
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for that exercise.
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Five pounds, eight
pounds, three pounds
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or just even your
arms you can feel it.
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Okay, for active rest
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we're going to do some
good kind of front kick.
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We're going to do
front kicks, ready?
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We're going to do ten each leg.
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Okay, let's go.
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That's one, two,
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three, four,
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five, six,
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seven, eight,
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nine and ten.
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Excellent, good job.
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All right. Round two.
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You got enough
rest? Are you good?
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I am good.
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You need some ore weight? No.
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You sure? I am sure.
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All right, let's go.
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Set number two,
in position and go.
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Here we go, one, two,
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three, four and five.
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Hey, Netto come in here.
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So it makes into angles.
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You don't wan to come
back towards this way.
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You want to go nice and three.
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Nine and three, excellent.
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Good job, folks.
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All right, here we
go, front kicks again.
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You ready to jazz
it up. Here we go.
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And one, two,
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three, four,
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five, six,
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seven, eight,
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nine and ten.
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Excellent, good job.
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Third set, let's do this.
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I am feeling these.
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Oh, having fun?
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I am always having fun. Okay.
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Here we go, let's go to work.
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Here we go.
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There's one, two, three.
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Okay, folks, this exercise
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you definitely
want to not go heavy,
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you want to control it.
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You always control the weight,
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you never let the
weight control you.
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Okay?
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And one more.
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Excellent. Good job.
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All right, last
active rest and let's go.
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One, two,
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three, four,
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five, six,
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seven, eight,
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nine and ten.
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Beautiful.
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Okay, guys, I was
getting a lot of emails.
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Casio, what can I do
about my mid-section?
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Well, here folks,
this is really simple.
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Imagine a bottle that has
oil and water, they don't mix.
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So you have to do
things to reduce the body fat
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and do things to
increase the muscle
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or to firm the muscle.
00:07:53.88\00:07:55.12
So this is an exercise
we're going to, a plank.
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This is going to
be a plank--rock,
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this totally going to
rock our toes on this plank.
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And this is going to be fun.
00:08:01.68\00:08:03.92
Well, my fun,
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which means kind
of painful for you
00:08:05.68\00:08:07.24
but it is--
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Well, pain for her but it's fun.
00:08:08.87\00:08:10.43
You are going feel. Okay.
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Let's get in the position.
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I want you on your elbows.
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You have to come
here and watch this,
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so that you can see this.
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She's going to be
in a plank position.
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Put your feet together,
put your feet together.
00:08:18.06\00:08:20.04
Plank positions are like
natural position of the head,
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her body still, nice
and even and straight.
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She's up on her
toes, she's not lying back,
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but she's up on her
toes in this position.
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Perfect.
00:08:28.65\00:08:29.68
Now what she's going
to do, she's going to
00:08:29.71\00:08:30.74
rock forward her toes.
00:08:30.77\00:08:31.80
She's going to rock
forward with her toes
00:08:31.83\00:08:33.10
and come back right there.
00:08:33.13\00:08:34.63
Keep the torso straight.
00:08:34.66\00:08:35.92
Let's go forward.
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Right there. Stay up high.
00:08:37.08\00:08:38.96
Stay right where you are.
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Don't dip your hips.
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Right there. Nice.
00:08:41.20\00:08:42.83
Are you feeling that?
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She said, yeah, stop.
00:08:43.92\00:08:45.58
Okay, good job right there.
00:08:45.61\00:08:46.82
Okay, we're going to
do 10 of those, okay?
00:08:46.85\00:08:48.88
Ten, these
little plant rock toes.
00:08:48.91\00:08:51.03
This is an
advance, advance exercise
00:08:51.06\00:08:53.74
but I know you can do it.
00:08:53.77\00:08:54.80
If you can't get all ten,
00:08:54.83\00:08:56.00
do at least two,
three, four or five.
00:08:56.03\00:08:57.93
Listen to your body
and do what you can.
00:08:57.96\00:08:59.22
Okay?
00:08:59.25\00:09:00.28
Let's go to work.
Here we go, rock your toes.
00:09:00.31\00:09:02.10
Now remember, you don't
want your glute up in air,
00:09:02.13\00:09:04.77
kept it nice and
flat and straight, okay.
00:09:04.80\00:09:06.52
And let's go to
work, here we go, one, two,
00:09:06.55\00:09:10.87
three and four and rock it
00:09:10.90\00:09:13.80
and five, yes,
00:09:13.83\00:09:15.64
and six and seven
00:09:15.67\00:09:18.54
and eight, and nine
00:09:18.57\00:09:21.23
and ten.
00:09:21.26\00:09:22.60
Beautiful. Good job.
00:09:22.63\00:09:23.92
All right, we're going to do
00:09:23.95\00:09:26.12
an active rest little different.
00:09:26.15\00:09:27.42
We're going do this on our side.
00:09:27.45\00:09:28.80
We're going to
do a side leg lift.
00:09:28.83\00:09:30.85
Okay.
00:09:30.88\00:09:31.91
Get on your side
00:09:31.94\00:09:33.15
and I want you to do
is bring your top leg
00:09:33.18\00:09:35.58
way away from you.
00:09:35.61\00:09:37.66
All right, as best you
can, almost 90 degrees.
00:09:37.69\00:09:39.64
And we're just
going to lift our leg up
00:09:39.67\00:09:40.82
for five each side, okay.
00:09:40.85\00:09:41.90
Here we go, that's one, two,
00:09:41.93\00:09:45.78
three, four and five.
00:09:45.81\00:09:49.65
Excellent. Good job.
00:09:49.68\00:09:50.71
Flip sides,
00:09:50.74\00:09:53.68
once again, bring the leg up
00:09:53.71\00:09:55.28
and we're going to
lift up, here we go.
00:09:55.31\00:09:57.30
That's one, two,
00:09:57.33\00:10:00.58
three, four and five.
00:10:00.61\00:10:04.17
Oh yeah, you feel that one.
00:10:04.20\00:10:05.61
All right back to the
teak, back to the planks,
00:10:05.64\00:10:08.37
rocking the toes.
00:10:08.40\00:10:10.16
How you feeling over
there? I don't like this one.
00:10:10.19\00:10:11.65
You don't like this one.
00:10:11.68\00:10:12.99
Okay, here we go
to work, here we go.
00:10:13.02\00:10:14.21
One, two,
00:10:14.24\00:10:17.16
three, four,
00:10:17.19\00:10:20.03
five, six, stay up on your toes.
00:10:20.06\00:10:22.87
Seven, keep your body straight,
00:10:22.90\00:10:24.57
eight, come on,
00:10:24.60\00:10:25.92
nine and one more ten.
00:10:25.95\00:10:28.21
Excellent. Good job.
00:10:28.24\00:10:31.05
All right.
00:10:31.08\00:10:32.11
She said, you used
to be my friend, Casio.
00:10:32.14\00:10:35.49
All right, bring
your leg out to the side,
00:10:35.52\00:10:36.68
up to far as you can, high
and step up five each side.
00:10:36.71\00:10:39.52
Here we go, that's one and lift,
00:10:39.55\00:10:41.32
two, nice, three,
00:10:41.35\00:10:43.38
this can feel on your hamstrings
00:10:43.41\00:10:44.83
all the way up to your glute.
00:10:44.86\00:10:46.48
Excellent. Good job.
00:10:46.51\00:10:47.61
Other side, flip over.
00:10:47.64\00:10:51.56
Bring up, all
the way to the side
00:10:51.59\00:10:52.62
and let's go to work.
00:10:52.65\00:10:53.68
Here we go, that's one, two,
00:10:53.71\00:10:56.46
and three,
00:10:56.49\00:10:57.93
and four and five.
00:10:57.96\00:11:00.20
Wonderful.
00:11:00.23\00:11:01.26
Hey, guys, best set,
last set, here we go.
00:11:01.29\00:11:03.51
Last one.
00:11:03.54\00:11:04.57
You got to this she's like,
00:11:04.60\00:11:05.63
oh, thank you, Jesus, last one.
00:11:05.66\00:11:08.84
Here we go, up on your toes.
00:11:08.87\00:11:10.96
Remember, you
want to keep your body
00:11:10.99\00:11:12.26
nice and neutral
position, be a plank.
00:11:12.29\00:11:14.30
You know what a plank means?
00:11:14.33\00:11:15.36
Plank means as
straight as a board.
00:11:15.39\00:11:16.74
You know, right
now she's telling me,
00:11:16.77\00:11:18.08
be quite, Casio,
and get this over with.
00:11:18.11\00:11:19.68
But no, we don't make her work--
00:11:19.71\00:11:20.94
No come down,
00:11:20.97\00:11:22.00
stay right there. Excellent.
00:11:22.03\00:11:23.10
She's doing a
great job. I love this.
00:11:23.13\00:11:24.68
I can just go. Hurry up.
00:11:24.71\00:11:26.12
Here we go,
there's one, one, two,
00:11:26.15\00:11:29.08
three, four, five,
00:11:29.11\00:11:32.82
oh, you feel this in abs, six,
00:11:32.85\00:11:34.75
her we go,
seven, block you're core
00:11:34.78\00:11:36.68
eight, feel them
in your work nine.
00:11:36.71\00:11:38.72
Oh yeah, one more and ten.
00:11:38.75\00:11:41.30
That's what I am talking about.
00:11:41.33\00:11:42.39
All right we got
to go down to side,
00:11:42.42\00:11:43.73
active rest again.
00:11:43.76\00:11:45.85
People at home
will be thinking that
00:11:45.88\00:11:46.91
we're turning just them off.
00:11:46.94\00:11:47.97
Here we go, five each side.
00:11:48.00\00:11:49.03
Here we go, that's one and left,
00:11:49.06\00:11:50.74
two and left,
00:11:50.77\00:11:52.17
three and left,
00:11:52.20\00:11:53.58
four and left
00:11:53.61\00:11:54.83
and five and left.
00:11:54.86\00:11:55.95
Excellent. Switch
sides, here we go.
00:11:55.98\00:11:59.61
Bring it around,
let's go to work.
00:11:59.64\00:12:01.58
There's one, two
00:12:01.61\00:12:03.92
and three
00:12:03.95\00:12:05.51
and four and five.
00:12:05.54\00:12:08.20
That's what I am talking about.
00:12:08.23\00:12:10.52
You ready for some water? Yes.
00:12:10.55\00:12:12.16
I am always
ready for some water.
00:12:12.19\00:12:13.82
All right folks, don't
forget, hydrate yourself,
00:12:13.85\00:12:16.46
listen to your body.
00:12:16.49\00:12:17.81
If you are having a
hard time keeping up with us,
00:12:17.84\00:12:19.79
do the best you can.
00:12:19.82\00:12:20.91
But every time try to
push up a little bit more.
00:12:20.94\00:12:25.71
All right.
00:12:25.74\00:12:27.01
All right and last,
second-- thirst exercise.
00:12:27.04\00:12:29.70
I can't count, forgive me.
00:12:29.73\00:12:31.30
Our third exercise we got,
00:12:31.33\00:12:32.51
we're going to do
a dumbbell crunch.
00:12:32.54\00:12:34.12
We're going to hit
the mid sections again.
00:12:34.15\00:12:36.06
This time, go ahead
and lay down on your back,
00:12:36.09\00:12:38.33
Rena I am going to
demonstrate this one
00:12:38.36\00:12:39.39
for everybody.
00:12:39.42\00:12:40.45
Okay, you know how
to do a normal crunch,
00:12:40.48\00:12:42.68
we do a come up,
00:12:42.71\00:12:43.74
we're just going to
crunch up but this time,
00:12:43.77\00:12:45.64
we'll actually put both
hands straight this way.
00:12:45.67\00:12:49.17
We're actually going to
hold on to a dumbbell on edge.
00:12:49.20\00:12:52.66
Right there, at there, okay.
00:12:52.69\00:12:54.28
And what you are going to do
is you are going to reach up,
00:12:54.31\00:12:55.69
touch my hands with dumbbell.
00:12:55.72\00:12:57.78
There you go, touch my
hand, get up higher, girl.
00:12:57.81\00:13:00.17
I was teasing that.
00:13:00.20\00:13:01.48
Here you go.
00:13:01.51\00:13:03.16
All right, touch,
here you go, right there.
00:13:03.19\00:13:04.34
Exactly.
00:13:04.37\00:13:05.40
So it's not this way,
00:13:05.43\00:13:07.05
I am just going
straight up above her.
00:13:07.08\00:13:08.83
Now come on, right there.
00:13:08.86\00:13:10.32
Excellent. Good job.
00:13:10.35\00:13:11.43
All right. You felt those?
00:13:11.46\00:13:12.84
That hits rib high up here.
00:13:12.87\00:13:14.54
Okay.
00:13:14.57\00:13:15.60
Let's knock these
out and let's do ten.
00:13:15.63\00:13:17.70
What do you say? Okay.
00:13:17.73\00:13:18.93
You can do that?
00:13:18.96\00:13:19.99
I know you can.
00:13:20.02\00:13:21.21
All right, folks at
home let's have some fun.
00:13:21.24\00:13:22.59
Knock out ten, here we go.
00:13:22.62\00:13:23.65
That's one, straight up,
00:13:23.68\00:13:25.22
two, three,
00:13:25.25\00:13:28.05
four, five,
00:13:28.08\00:13:31.14
six, seven, eight,
00:13:31.17\00:13:35.85
nine and ten.
00:13:35.88\00:13:37.47
All right.
00:13:37.50\00:13:38.53
Put your
dumbbells down to the side.
00:13:38.56\00:13:39.74
This is an exercise
00:13:39.77\00:13:41.20
that you might have
seen me and her talk before
00:13:41.23\00:13:42.79
about six inches.
00:13:42.82\00:13:44.00
Well, we're going
to do kind of like
00:13:44.03\00:13:45.06
six inches off the ground
00:13:45.09\00:13:46.38
but we're going to
open and close our legs.
00:13:46.41\00:13:48.19
This is going to be real fun,
it's going to blow up your abs.
00:13:48.22\00:13:50.97
Okay, put your hands
underneath your gluts.
00:13:51.00\00:13:54.04
Oh you got room.
00:13:54.07\00:13:55.10
Are you sure?
00:13:55.13\00:13:56.16
Yeah, my legs are not that long.
00:13:56.19\00:13:57.51
Okay, here you go.
00:13:57.54\00:13:59.51
Here you go, get
them off the ground.
00:13:59.54\00:14:00.67
Six inch up the ground
00:14:00.70\00:14:01.74
and we're going to
open and close, too right.
00:14:01.77\00:14:03.26
Bring them down,
girl, bring them down.
00:14:03.29\00:14:04.43
Right there, there you go.
00:14:04.46\00:14:05.98
Open and close,
here we go for ten.
00:14:06.01\00:14:07.34
That's one, two,
00:14:07.37\00:14:10.53
three, four,
00:14:10.56\00:14:13.51
five, six,
00:14:13.54\00:14:16.52
seven, eight,
00:14:16.55\00:14:18.99
nine and ten.
00:14:19.02\00:14:21.04
Beautiful.
00:14:21.07\00:14:22.10
Oh yeah.
00:14:22.13\00:14:23.16
It's abs time,
grab your dumbbell.
00:14:23.19\00:14:25.07
Here we go, folks,
right back-up crunch for ten.
00:14:25.10\00:14:27.76
You ready?
00:14:27.79\00:14:28.97
Let's go to work, here we go.
00:14:29.00\00:14:30.10
That's one, two,
00:14:30.13\00:14:33.12
three, four,
00:14:33.15\00:14:35.89
five, six,
00:14:35.92\00:14:38.83
seven, eight,
00:14:38.86\00:14:41.74
nine and ten.
00:14:41.77\00:14:44.41
That's right, folks,
00:14:44.44\00:14:45.47
we're going to
develop the muscles
00:14:45.50\00:14:46.73
underneath what we
call adipose tissue.
00:14:46.76\00:14:49.61
We want to remove
that adipose tissue
00:14:49.64\00:14:51.35
with a cardio
00:14:51.38\00:14:52.55
good eating program
but develop the muscle.
00:14:52.58\00:14:55.16
Okay, hands
underneath, let's go to work,
00:14:55.19\00:14:57.08
six inch off the
ground, and open and close.
00:14:57.11\00:14:59.19
Let's go. There's one, two.
00:14:59.22\00:15:01.81
That's more than
six, three, lower.
00:15:01.84\00:15:04.11
Four, thank you.
00:15:04.14\00:15:05.71
Five, six.
00:15:05.74\00:15:07.55
No, I am teasing.
00:15:07.58\00:15:08.63
Seven, if you
need raise them higher
00:15:08.66\00:15:10.10
raise them up.
00:15:10.13\00:15:11.53
Nine and one more, and ten.
00:15:11.56\00:15:13.44
Good job. All right.
00:15:13.47\00:15:14.69
Here we go, folks.
00:15:14.72\00:15:15.75
This is a non-stop abs this set.
00:15:15.78\00:15:17.54
Okay.
00:15:17.57\00:15:19.74
Let's feel these,
I am feeling these.
00:15:19.77\00:15:21.10
Let's go. You guys ready?
00:15:21.13\00:15:22.38
Crunch up, here we go,
00:15:22.41\00:15:23.44
one, two,
00:15:23.47\00:15:26.10
three, four,
00:15:26.13\00:15:29.00
five, six.
00:15:29.03\00:15:31.43
If you feel pain in
your neck relax your neck
00:15:31.46\00:15:34.36
by putting your tough
to the top of your mouth,
00:15:34.39\00:15:36.85
on your front teeth.
00:15:36.88\00:15:37.94
Good job, there we go.
00:15:37.97\00:15:39.69
Hands
underneath, let's go to work,
00:15:39.72\00:15:41.90
six inches, folks.
00:15:41.93\00:15:42.96
You ready?
00:15:42.99\00:15:44.02
Let's go, there's one, two,
00:15:44.05\00:15:47.61
three, four,
00:15:47.64\00:15:50.63
five, six,
00:15:50.66\00:15:53.52
seven, eight,
00:15:53.55\00:15:56.26
and nine and ten.
00:15:56.29\00:15:58.64
Oh, yes.
00:15:58.67\00:15:59.73
Okay.
00:16:02.73\00:16:03.78
How doe that feel? Okay.
00:16:03.81\00:16:04.90
I am good.
00:16:04.93\00:16:05.96
We're going to
have do a quick stretch
00:16:05.99\00:16:07.61
for our abs quick
00:16:07.64\00:16:08.79
because they are on fire.
00:16:08.82\00:16:10.47
Okay.
00:16:10.50\00:16:11.53
Just go on here on your stomach
00:16:11.56\00:16:13.38
and just focus on leaning back.
00:16:13.41\00:16:17.10
And lift yourself back up,
00:16:17.13\00:16:18.24
you feeling stretching your abs?
00:16:18.27\00:16:19.49
Okay, if you
need a little bit more
00:16:19.52\00:16:20.59
you can put your hands
00:16:20.62\00:16:21.68
and get a little bit
more aggressive stretch.
00:16:21.71\00:16:23.51
Oh, yeah.
00:16:23.54\00:16:24.90
You feeling that?
00:16:24.93\00:16:25.96
Okay, good. I am feeling that.
00:16:25.99\00:16:27.42
I am sorry,
folks, we have to do this
00:16:27.45\00:16:28.48
because my are locked up.
00:16:28.51\00:16:32.13
Awesome.
00:16:32.16\00:16:33.24
All right, great.
00:16:33.27\00:16:34.38
Okay.
00:16:34.41\00:16:35.55
So, folks, you ask,
00:16:35.58\00:16:37.12
how can we see
all the cool stuff
00:16:37.15\00:16:38.34
and learn more about the
cool stuffs you guys have?
00:16:38.37\00:16:40.43
Well, you can check us
out, you can go to our website,
00:16:40.46\00:16:42.74
okay, it's Action4Life.net.
00:16:42.77\00:16:45.33
That is Action4Life.net.
00:16:45.36\00:16:47.02
And if you have any
questions you say, Hey, Casio,
00:16:47.05\00:16:49.34
how can I you know, get
an exercise for my arms?
00:16:49.37\00:16:52.02
You can email me at
Action4Life@3abn.org
00:16:52.05\00:16:56.13
That's Action4Life@3abn.org
00:16:56.16\00:16:59.25
And if you really
want to have some fun
00:16:59.28\00:17:01.68
you can like us on Facebook.
00:17:01.71\00:17:03.33
Go ahead and search
us for Action 4 Life
00:17:03.36\00:17:05.17
and hit the like button
and we will become friends,
00:17:05.20\00:17:07.76
more friends
like we are right now.
00:17:07.79\00:17:09.34
That's all, that's pretty cool.
00:17:09.37\00:17:10.40
All right.
00:17:10.43\00:17:11.46
So you guys ready to move on?
00:17:11.49\00:17:12.52
I am ready to move on.
00:17:12.55\00:17:13.58
We have one more exercise to go,
00:17:13.61\00:17:15.09
we're going to do up rock rows.
00:17:15.12\00:17:16.45
This is an
exercise to work your trapes
00:17:16.48\00:17:18.31
but also helps pull once
again to develop the upper back.
00:17:18.34\00:17:21.86
You know, for those of you
who work on computers so much,
00:17:21.89\00:17:23.70
I like to pick on you guys
00:17:23.73\00:17:24.93
because you guys
walk more like this.
00:17:24.96\00:17:26.34
You ever wonder, have you
seen somebody walking around
00:17:26.37\00:17:28.71
that walk around like this.
00:17:28.74\00:17:30.04
They just walk forward
00:17:30.07\00:17:31.12
and it's like they always
keep looking down the ground.
00:17:31.15\00:17:33.09
They are like,
okay, what's down there?
00:17:33.12\00:17:34.35
You can't see where you going.
00:17:34.38\00:17:35.68
You don't know where
your feet's are going?
00:17:35.71\00:17:36.88
Look straight ahead.
00:17:36.91\00:17:38.02
Good posture
makes a big difference.
00:17:38.05\00:17:39.52
Upright posture
helps to get good oxygen
00:17:39.55\00:17:42.03
flow throughout your body.
00:17:42.06\00:17:43.11
When you compress yourself down,
00:17:43.14\00:17:44.73
you are getting still air.
00:17:44.76\00:17:45.88
Think about it,
00:17:45.91\00:17:46.94
you are having breathing issues.
00:17:46.97\00:17:48.21
Open yourself up
and you look good,
00:17:48.24\00:17:50.38
you feel better and
when you walk into a room
00:17:50.41\00:17:52.91
people want to shake your hand.
00:17:52.94\00:17:54.42
No one wants to shake your hand
00:17:54.45\00:17:55.48
when you are walking like this.
00:17:55.51\00:17:56.60
People want to shake your
hand, you looking like this.
00:17:56.63\00:17:58.38
You use to be high and
mighty because you love Jesus.
00:17:58.41\00:18:00.92
That's what I like.
00:18:00.95\00:18:01.99
Okay. Here we go.
00:18:02.02\00:18:03.05
Our last exercise, upright rows.
00:18:03.08\00:18:06.68
Grab your dumbbells,
00:18:06.71\00:18:08.69
put dumbbells right in
front of you here, okay,
00:18:08.72\00:18:10.70
and we're going to pull
straight underneath your chin.
00:18:10.73\00:18:12.79
Okay. Up and down.
00:18:12.82\00:18:16.58
Ready? Let's count.
00:18:16.61\00:18:17.64
Let's go and start with these.
00:18:17.67\00:18:18.70
Excellent. Let's go.
00:18:18.73\00:18:19.76
Let's do ten of
them, here we go.
00:18:19.79\00:18:20.86
That's one, two
00:18:20.89\00:18:25.20
and three
00:18:25.23\00:18:27.36
and four
00:18:27.39\00:18:29.28
and five
00:18:29.31\00:18:31.37
and six
00:18:31.40\00:18:33.34
and seven and pull back
00:18:33.37\00:18:35.74
and eight
00:18:35.77\00:18:37.65
and nine
00:18:37.68\00:18:39.49
and ten.
00:18:39.52\00:18:40.66
Excellent. Good job.
00:18:40.69\00:18:43.15
All right let's do a
full shoulder circle,
00:18:43.18\00:18:45.12
big circle forward for ten.
00:18:45.15\00:18:46.27
Okay.
00:18:46.30\00:18:47.33
Let's go, one, two, three,
00:18:47.36\00:18:51.15
four, five, six, seven,
00:18:51.18\00:18:55.55
eight, nine and ten.
00:18:55.58\00:18:58.44
Good job, all right.
00:18:58.47\00:19:00.11
Second set.
00:19:00.14\00:19:02.29
How you feeling? Good.
00:19:02.32\00:19:03.59
Okay, you
feeling your upper back?
00:19:03.62\00:19:05.01
Yeah.
00:19:05.04\00:19:06.21
You said, yeah. Okay.
00:19:06.24\00:19:07.56
Let's just pull them up for ten.
00:19:07.59\00:19:09.24
That's one,
00:19:09.27\00:19:11.48
two, three,
00:19:11.51\00:19:15.01
and four,
00:19:15.04\00:19:17.11
and five,
00:19:17.14\00:19:19.13
and six,
00:19:19.16\00:19:20.93
and seven,
00:19:20.96\00:19:22.73
and eight, nice
00:19:22.76\00:19:24.91
and nine
00:19:24.94\00:19:26.68
and ten.
00:19:26.71\00:19:27.74
Beautiful. Good job.
00:19:27.77\00:19:29.58
All right, this
time we're going to do
00:19:29.61\00:19:30.75
a big shoulder rolls
00:19:30.78\00:19:31.92
opposite
direction, let's go backwards.
00:19:31.95\00:19:33.65
Okay, here we go,
00:19:33.68\00:19:35.03
one, two,
00:19:35.06\00:19:37.59
three, four,
00:19:37.62\00:19:40.28
five, six,
00:19:40.31\00:19:43.24
seven, eight,
00:19:43.27\00:19:46.15
nine and ten.
00:19:46.18\00:19:48.65
Beautiful. Good job.
00:19:48.68\00:19:51.41
Feeling those? Feeling better?
00:19:51.44\00:19:53.00
It's amazing to the
act was that you should
00:19:53.03\00:19:55.42
more exercise for the shoulders,
00:19:55.45\00:19:56.58
right? Okay.
00:19:56.61\00:19:58.41
All right, third set.
00:19:58.44\00:20:00.11
Best set, last set, folks.
00:20:00.14\00:20:01.86
Here we go.
00:20:01.89\00:20:02.94
Put them up and
down let's go to work.
00:20:02.97\00:20:04.57
There's one, two,
00:20:04.60\00:20:08.70
three, four,
00:20:08.73\00:20:12.39
and five,
00:20:12.42\00:20:14.25
and six,
00:20:14.28\00:20:16.26
and seven,
00:20:16.29\00:20:18.26
and eight,
00:20:18.29\00:20:20.59
and nine
00:20:20.62\00:20:22.25
and ten.
00:20:22.28\00:20:23.39
Good job.
00:20:23.42\00:20:25.55
All right, this time
let's do five and five.
00:20:25.58\00:20:27.64
What do you say?
00:20:27.67\00:20:28.70
Forward for five
and rear for five.
00:20:28.73\00:20:30.22
Let's go forward, here we go.
00:20:30.25\00:20:31.41
It's one, two,
00:20:31.44\00:20:34.18
three, four and five.
00:20:34.21\00:20:38.17
To the rear, lets go,
00:20:38.20\00:20:39.69
one, two, three, nice,
00:20:39.72\00:20:43.82
four and five.
00:20:43.85\00:20:47.14
Oh, feel those.
00:20:47.17\00:20:49.07
I feel those, feel those.
00:20:49.10\00:20:50.77
Okay, so...
00:20:50.80\00:20:52.58
So what you do here?
00:20:52.61\00:20:55.07
I am an intern,
00:20:55.10\00:20:56.37
I work in the
publishing department.
00:20:56.40\00:20:58.44
So I've been
doing the graphic design
00:20:58.47\00:21:01.22
for the magazine or whatever.
00:21:01.25\00:21:04.44
So you work a lot
on computers yourself.
00:21:04.47\00:21:05.71
Lot on the computer.
00:21:05.74\00:21:06.77
So you really
understand we're talking about
00:21:06.80\00:21:07.83
the posture, pulling forward
00:21:07.86\00:21:09.06
and with this
you're really going to feel
00:21:09.09\00:21:10.12
the difference
upright and point you up.
00:21:10.15\00:21:11.18
Yes.
00:21:11.21\00:21:12.24
Oh, awesome, awesome, awesome.
00:21:12.27\00:21:13.42
That's why she 's
called Rena the Intern,
00:21:13.45\00:21:15.08
she does stuff like that.
00:21:15.11\00:21:16.51
All right this is great.
00:21:16.54\00:21:17.73
Hey, folks, once again,
00:21:17.76\00:21:19.16
are you guys ready
for some good information?
00:21:19.19\00:21:21.35
I wait for some
good information.
00:21:21.38\00:21:22.95
Wellness tip time, are
you guys ready for one,
00:21:22.98\00:21:24.47
you ready for wellness tip? Yes.
00:21:24.50\00:21:25.54
Okay, let's go
and check this out.
00:21:25.57\00:21:27.02
Illness can
interrupt exercise routines.
00:21:33.40\00:21:36.70
After recovery, begin
workouts at lower intensity,
00:21:36.73\00:21:40.04
gradually increase
exertion over days.
00:21:40.07\00:21:42.78
The formula, for
each day of illness
00:21:42.81\00:21:45.04
go easy for two days.
00:21:45.07\00:21:49.36
Like I always say,
folks, listen to your body.
00:21:49.39\00:21:51.64
Even when you have
those little hiccups
00:21:51.67\00:21:53.49
or little
obstacles that pops in,
00:21:53.52\00:21:55.14
in your workout program,
00:21:55.17\00:21:56.51
you get little
sick, come back slowly
00:21:56.54\00:21:58.80
but continue coming back.
00:21:58.83\00:22:00.33
All right, let's
do a great cool down.
00:22:00.36\00:22:02.40
I am ready for
some good stretching.
00:22:02.43\00:22:03.75
Are you ready for
some good stretching?
00:22:03.78\00:22:04.87
Okay, our first
exercise we're going to stretch
00:22:04.90\00:22:06.49
our body part is
going to be our neck.
00:22:06.52\00:22:08.56
So we're going to--
Once do the neutral position,
00:22:08.59\00:22:10.15
watch your head, put
your hand on the top.
00:22:10.18\00:22:12.75
I'm just going to lay your arms
00:22:12.78\00:22:14.26
and come
straight down to the side
00:22:14.29\00:22:16.05
and get a good
stretch all through here.
00:22:16.08\00:22:18.36
Just act like that, just relax
00:22:18.39\00:22:19.97
and just get a good
stretch on this side.
00:22:20.00\00:22:22.01
How does that feel?
00:22:22.04\00:22:23.13
You feeling that?
00:22:23.16\00:22:24.19
It's good. All right.
00:22:24.22\00:22:25.25
All right.
00:22:28.61\00:22:29.64
Okay, good, to the other side.
00:22:29.67\00:22:31.99
And stretch down to the side.
00:22:32.02\00:22:33.70
Nice.
00:22:33.73\00:22:35.26
Excellent. Good job.
00:22:41.58\00:22:42.61
Now, let me do it to the front.
00:22:42.64\00:22:45.25
We're actually going to stretch
the front of our muscles here.
00:22:45.28\00:22:47.59
All down your neck, put
your hand-- listen, folks,
00:22:47.62\00:22:49.60
this is kind of
challenge for you.
00:22:49.63\00:22:51.46
Put your hands on
your chest and push down,
00:22:51.49\00:22:54.17
neutral position up your neck
00:22:54.20\00:22:55.78
and just drop your
chin all the way back.
00:22:55.81\00:22:59.11
Keep your head down
00:22:59.14\00:23:00.47
and that's going to help
stress the muscles out there.
00:23:00.50\00:23:02.11
You feeling that?
00:23:02.14\00:23:03.34
Okay, great.
00:23:03.37\00:23:04.45
Listen folk, while
she's doing the stretch
00:23:04.48\00:23:06.13
I want you to pay
attention to this.
00:23:06.16\00:23:07.32
If you have any questions
00:23:07.35\00:23:09.00
to what we were doing check out,
00:23:09.03\00:23:11.02
send an email at
Action4Life.3abn.
00:23:11.05\00:23:15.59
That's Action4Life@3abn.
00:23:15.62\00:23:17.47
We love to answer
any question you have.
00:23:17.50\00:23:19.32
We're doing it all the time,
00:23:19.35\00:23:20.38
it's great from
all you guys out there.
00:23:20.41\00:23:22.05
Good job.
00:23:22.08\00:23:23.61
Now, let's do another
for our back of our neck.
00:23:23.64\00:23:26.54
Okay.
00:23:26.57\00:23:27.60
I am only going to
this one, we just going to
00:23:27.63\00:23:28.83
just drop head forward.
00:23:28.86\00:23:31.04
Now if you have a partner,
00:23:31.07\00:23:32.95
your partner
could do acting before.
00:23:32.98\00:23:34.37
Come on neutral position again,
00:23:34.40\00:23:35.62
I am going to pull
down here on your back
00:23:35.65\00:23:37.41
and I'll drop your head forward.
00:23:37.44\00:23:38.94
You see, there you go.
00:23:38.97\00:23:40.00
You feel
different when I did that?
00:23:40.03\00:23:41.51
Okay.
00:23:41.54\00:23:45.40
And get that good stretch.
00:23:45.43\00:23:49.51
Excellent. Good job.
00:23:49.54\00:23:50.71
All right.
00:23:50.74\00:23:51.85
Now we're doing some upper body,
00:23:51.88\00:23:53.38
upper shoulder exercise, okay.
00:23:53.41\00:23:55.55
Now this we normally do
00:23:55.58\00:23:56.76
as shoulder
stretch straight across
00:23:56.79\00:23:58.25
but I want you
guys to understand
00:23:58.28\00:23:59.53
when you are
stretching your shoulders
00:23:59.56\00:24:00.72
do not put your
hand on your elbow, okay.
00:24:00.75\00:24:03.83
Do not put your hand on
forehand and kind of pull,
00:24:03.86\00:24:06.20
place it right on
triceps to get a good stretch
00:24:06.23\00:24:08.91
of that shoulder.
00:24:08.94\00:24:10.24
Good. Other side.
00:24:17.42\00:24:19.88
Once gain, on your
tricep, full stretch
00:24:19.91\00:24:21.52
and pull it straight across.
00:24:21.55\00:24:22.95
Nice.
00:24:27.96\00:24:28.99
Remember, you want to
hold our stretch between
00:24:29.02\00:24:30.46
30 to 60 seconds ideally.
00:24:30.49\00:24:32.03
All right.
00:24:32.06\00:24:33.09
Another good
stretch for forward is,
00:24:33.12\00:24:34.52
put your hands forward
here and just push forward.
00:24:34.55\00:24:37.21
And this is going to
help open up your back,
00:24:37.24\00:24:39.37
your upper back here.
00:24:39.40\00:24:40.43
What we did with
the traps the rhomboids,
00:24:40.46\00:24:43.53
open up all your ribs out
with that exercise right there
00:24:43.56\00:24:45.79
doing that good stretch.
00:24:45.82\00:24:46.85
You feeling that
right there? Okay.
00:24:46.88\00:24:48.28
And you also might see
people going straight up here
00:24:48.31\00:24:50.37
and get a good push,
open up all up there as well.
00:24:50.40\00:24:56.07
Excellent.
00:24:56.10\00:24:57.13
Now, bring it back down,
just to one of my favorite
00:24:57.16\00:25:00.33
and for those who do a
lot pushing and so forth
00:25:00.36\00:25:03.34
you really get a lot
of stress on your triceps.
00:25:03.37\00:25:05.92
So let's go and
do a triceps stretch.
00:25:05.95\00:25:08.35
Okay.
00:25:08.38\00:25:09.52
Now I want you to do this,
Netto, come in here a second.
00:25:09.55\00:25:12.15
Rena is very
unique, she has the ability,
00:25:12.18\00:25:15.48
she's very flexible
00:25:15.51\00:25:16.73
and she has ability to
get hyper more extension
00:25:16.76\00:25:18.85
of her shoulders
00:25:18.88\00:25:19.91
when she does this exercise.
00:25:19.94\00:25:21.09
Okay.
00:25:21.12\00:25:22.15
If you can't, you
don't have the time negotiate
00:25:22.18\00:25:23.72
but being in a range of motion
that is comfortable to for you
00:25:23.75\00:25:27.19
but the focus is
00:25:27.22\00:25:28.43
you put your
hands on the elbow here,
00:25:28.46\00:25:30.25
hands straight down
towards the center of your back
00:25:30.28\00:25:32.41
and you really get that
stretch on your triceps.
00:25:32.44\00:25:34.32
Okay. Do the other side.
00:25:34.35\00:25:36.07
Excellent.
00:25:36.10\00:25:39.13
Remember, when you stretch
00:25:39.16\00:25:40.31
you may feel
some mild discomfort
00:25:40.34\00:25:42.00
but you never
want to hurt yourself.
00:25:42.03\00:25:43.75
Okay.
00:25:43.78\00:25:44.83
Oh yeah, you are good.
00:25:49.77\00:25:52.21
All right.
00:25:52.24\00:25:53.27
Now, we did a lot
of abdominal exercises.
00:25:53.30\00:25:56.97
Yeah, we did, all right.
00:25:57.00\00:25:58.21
So we're going to
do abdominal stretch
00:25:58.24\00:25:59.87
standing up.
00:25:59.90\00:26:00.93
You can put your arm
straight up over your head,
00:26:00.96\00:26:02.41
okay.
00:26:02.44\00:26:03.47
You can put shoulder
apart get something leverage,
00:26:03.50\00:26:05.52
you want to bring your
arm back as far as you can
00:26:05.55\00:26:07.43
and just lift your chest up.
00:26:07.46\00:26:10.04
Imagine you are
one of those runners
00:26:10.07\00:26:11.58
who run across the finish line
00:26:11.61\00:26:13.34
and you want to stick
yourself across the finish line
00:26:13.37\00:26:15.39
and get a good
stretch right there.
00:26:15.42\00:26:17.39
Now, if you have a partner,
00:26:17.42\00:26:18.62
the partner
could come behind you,
00:26:18.65\00:26:20.09
lift your chest up
00:26:20.12\00:26:21.37
and give a little more
emphasis right back there.
00:26:21.40\00:26:23.17
You feel a
difference now when I did that?
00:26:23.20\00:26:24.49
Okay.
00:26:24.52\00:26:25.74
Oh, yeah, that is
awesome, that is awesome.
00:26:31.13\00:26:33.88
Now an other ones good
too for the mid section,
00:26:33.91\00:26:36.26
you can do rotation
and lift your chest up
00:26:36.29\00:26:40.08
and feel a stretch there.
00:26:40.11\00:26:41.48
To the other side
and lift your chest up.
00:26:45.41\00:26:48.52
You're feeling that
stretching more to obliques,
00:26:48.55\00:26:49.94
tiny into the obliques
and get it on inside there.
00:26:49.97\00:26:52.73
How you feeling?
00:26:52.76\00:26:54.90
Feeling good.
00:26:54.93\00:26:55.97
Feeling good. Oh, wow.
00:26:56.00\00:26:59.05
Guys, we had a
great work out today.
00:26:59.08\00:27:01.24
We hit our abdominals,
00:27:01.27\00:27:02.41
we hit our
upper back, great day.
00:27:02.44\00:27:06.01
Rena, thank you for
being with us today.
00:27:06.04\00:27:07.60
I am so glad.
00:27:07.63\00:27:08.80
You know I just-- I
am just appreciating of
00:27:08.83\00:27:10.70
all the hard
work you're doing here
00:27:10.73\00:27:12.76
for the ministry of 3ABN.
00:27:12.79\00:27:13.88
You guys have no
idea what goes on
00:27:13.91\00:27:15.19
behind the scenes here.
00:27:15.22\00:27:16.38
They are doing
an awesome job here.
00:27:16.41\00:27:18.01
Okay, I'll close this out.
00:27:18.04\00:27:19.80
Each day it's
amaze me more and more
00:27:19.83\00:27:23.32
how the world
ties to praying God
00:27:23.35\00:27:26.40
as a complex creator.
00:27:26.43\00:27:28.19
When God is as
simple as fore letters,
00:27:28.22\00:27:31.85
L-O-V-E.
00:27:31.88\00:27:35.44
That is God.
00:27:35.47\00:27:37.57
He is love, don't make God
00:27:37.60\00:27:39.73
or your
relationship with Him complex.
00:27:39.76\00:27:41.76
Just love and the
rest will be revealed.
00:27:41.79\00:27:44.52
Hey, this is
Casio, reminding that
00:27:44.55\00:27:46.24
action is the key for life
00:27:46.27\00:27:47.58
and it's my prayer
that Lord gives you strength
00:27:47.61\00:27:50.12
and encouragement to
take action everyday.
00:27:50.15\00:27:52.13
Hey guys, God bless
and thank you for watching
00:27:52.16\00:27:54.62
and I'll see you next time.
00:27:54.65\00:27:56.03
Hey, you keep
flexing those faith muscles.
00:27:56.06\00:27:58.17
Bye, bye now.
00:27:58.20\00:27:59.52