The following
program presents workouts
00:00:01.06\00:00:02.48
you can use to
improve your physical fitness.
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Please be sure to
consult your physician
00:00:05.28\00:00:07.28
before beginning this
or any exercise routine.
00:00:07.31\00:00:10.24
Hi, my name is Casio Jones
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and you're
watching Action 4 Life.
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Hey, on today's episode
we're gonna really emphasize
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those areas that you
mom's always email about.
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You know, to focus on
glutes, focus on the midsection.
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You don't want to miss this one.
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But first we're gonna check out
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of a segment of
shot at the park.
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There's this
doctor named Dr. Tabata.
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He came out with
this concept that said,
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for four minutes of
high intensity training
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is equivalent
to one hour cardio.
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Let's check this out and
you tell me what you think.
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Whoa! That was a good warm up.
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Hey, listen guys, I am
here at my favorite park.
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Actually it's the park
down the street of my house.
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This is the place I
used to have my boot camps.
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It's wide open, it's beautiful,
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it's just gorgeous and peaceful.
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But you know,
I've got lot of emails
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for over these past
years and people asking,
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Casio, what can I do for cardio?
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I don't want to
anything boring like running
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or walking on
treadmill, what can I do?
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It's just I don't have the time.
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Well, there is this
doctor named Dr. Tabata
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and he came up
with this concept,
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if you exercise
at high intervals
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with short
duration of time between
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can you have the same benefits?
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What came out if it's true?
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Dr. Tabata's
method came out with,
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if you spend high
intensity for 20 seconds
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and you rest only
10 seconds, that's it.
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And you repeat that
cycle seven more times
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in actually four minutes
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you'll have the same
benefits as one hour cardio.
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And this how it works,
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this high interval
training actually stimulates
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your growth
hormones in your body
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and actually cause
your body to burn fat.
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I mean, have you
ever seen a fast sprinter?
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I haven't. I mean, you know.
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So because the
intensity is so high
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it just burns up change
the metabolism of the body.
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So this high interval training--
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high intensity interval training
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is what it's called works.
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Think about it,
only four minutes a day
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is equal to an hour cardio.
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So you have no
more excuses, folks.
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And here's the best part,
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you don't have to be
a sprinter to do this,
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you just work
out your best ability
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and your body
would adjust to it.
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And you get stronger
and faster and faster,
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your time will improve
and your body would transform.
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It's little bit all it
takes, four minutes a day.
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All right, see
you guys, in studio.
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All right, guys, who
can't find four minutes.
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Now it's all about intensity
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so you work at the
highest intensity, you can.
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And mind what somebody
else can but what you can.
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Remember, it's all
about you when you exercise.
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Well, really it's about Jesus
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because you're trying
to be the best for Him.
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Okay, I am ready
for a great work out.
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So with me today is
my friend, Monica Flower.
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Monika, how are
you doing? Great.
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How you're
doing? I am doing great.
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You ready to have
some fun? Oh yeah.
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Okay, so you
what-- what do you do?
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You stay home,
mom, you do home school,
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you work with your
kids all day long, right?
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All day long.
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Now, I mean, what areas as a mom
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do you feel you
want to focus on?
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Lower abs and the gluten area.
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And the gluten area? Yeah.
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Right, okay.
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Well, it's
perfect workout for today.
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Okay, folks,
what we're gonna do,
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our first
exercise we're gonna focus
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on is gonna defiantly
gonna be in the glutes
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and I call them the glute
fire hydrant or glute kicks.
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And so we're
gonna do a combination.
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So come again in position.
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She's gonna be in
all four position.
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Okay, now, normally you
could do this exercise at home
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but since I'm here
she's gonna have the blessings
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of Casio being her resistance.
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But for those at home
you can have your spouse
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or your kid to do
these exercises with
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and if you don't have somebody
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you can do yourself
by squeezing your glutes
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as you're going through this.
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So what's gonna do is,
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she's gonna lift
her knee off the mat
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and she's gonna push her
heel towards the ceiling,
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okay and right back down.
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Okay, without
touching your knee on the mat.
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Okay, her body is gonna
stay in natural position
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right here and ascend.
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Okay, now, they don't count now.
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Okay, you've been
watching the show,
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you know those don't count.
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Okay, other side.
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So now we're gonna work, okay.
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We're gonna do 10 each leg,
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actually let's do five each leg.
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Nah, ten.
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Okay, here we go.
Push up, here we go.
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That's one, two. Nice.
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Three and I am
putting resistance on here.
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Four, she's not
going to be happy tomorrow.
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Five, six, seven
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and eight and nine and ten.
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Excellent, good job.
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Relax and then what
we gonna do this time,
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she's gonna lift
her leg out to the side,
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I call it fire hand.
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Just go ahead and lift
your knee out to the side.
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It's one, and back down. Two.
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Now you notice how her body
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is staying
straight, exactly what you do.
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You want the
emphasis on the glutes
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as it's lifting up to
the side like it suppose to.
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That's five more
to go. Excellent.
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And wonderful.
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Okay, stay right here
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and I am gonna do
this side right here,
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leg straight up and push up.
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Here we go, that's one,
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two, three, four,
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and five, and six.
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Nice.
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And seven, and eight.
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She's feeling this. Nine.
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One more, and ten.
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Out to the side.
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Now, folks, you
probably wondering,
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how and exactly this possible.
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You go left out to the side.
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Now, you got to
go, I keep to talk.
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My hands are calibrating.
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I was measuring about
eight pounds per leg, okay.
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So, keep going.
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Nice.
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And one more.
Excellent, good job.
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Okay, so what we did there,
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we worked on both sides
of the glutes, we did a kick.
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What most people think,
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don't realize that
really does develop,
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develop the nice
shape of your glutes.
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Well, for active
rest we're gonna go
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right to the
midsection like we talked about.
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Let's go on to
the plank position
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on your elbow, plank position.
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And instead of
doing anything else
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we're just gonna hold here
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and stay right
there and breathe.
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We're gonna do
it for 10 seconds.
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There's one, two,
three, four, five,
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six, seven, eight, nine and ten.
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Excellent, good
job. Very good job.
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Now you know while
she was doing her planks
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she was actually
in a proper position.
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Her body was not dipping,
her glutes wasn't raise to up,
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she was very straight.
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You want to think of yourself
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as being as a plank of
wood, nice and straight.
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Okay, back down again,
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let's do work on
those glutes again.
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Let me have just do
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a little more work on this time.
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Let's go, come
on, push. That's one.
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Oh yeah. I am about
10 pounds right now.
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Two, four. There you go.
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And five, and six, and seven.
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Oh, feel a difference? Oh yeah.
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Eight, and nine and ten.
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Go ahead and
raise out to the side.
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Watch this, folks, here we go.
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One, little
resistance here. Two.
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She's not happy. Three, four.
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Now I am keeping
my back straight.
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Five. Nice.
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Keep up there,
six, engage your core.
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Seven, eight, nine.
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You can feel
difference with my hand there?
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Oh yeah. Okay,
here we go, other side.
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Let's go tot
work. Let's go, push up.
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That's one, two, three
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and if you don't
have a partner at home
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that could do this for you,
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I want you to focus
on squeezing your glutes
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as you're going
through same motion.
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Focus on pushing the
heel towards the ceiling.
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Come on, here we
go. And one more.
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Excellent, good job.
Out to the side, here we go.
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Resistance. One, two, three.
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Now, moms, this is
when you have a kid
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and your kid really
wants to pay you back
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they can get right here.
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You got to be
careful, be nice to your kids,
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just before you ask them
to help you with the workout.
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And one more. Oh, yes.
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Good job.
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All right, back
down to the planks again.
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How you're feeling? Feeling it.
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You're feeling
it? Okay, let's go.
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Plank, hold and
one, two, three, four.
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Nice. Five.
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See, this one
here, nice and straight.
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Six, seven, eight.
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Now here, folks, do watch this,
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sometimes people
go back on your heel--
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I know, right. Come
on, get back up here.
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I am gonna show what not to do.
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I am gonna make her suffer.
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You know how
people lean back this way.
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We don't want this, you
want to be up on your toes,
00:09:05.89\00:09:08.18
straight
forward, up on your toes
00:09:08.21\00:09:09.37
that way right there.
00:09:09.40\00:09:10.43
You see the difference?
00:09:10.46\00:09:11.49
You feel the difference, Monika?
00:09:11.52\00:09:12.55
Oh yeah. Okay, good job.
00:09:12.58\00:09:15.80
I know I am just
not a nice person.
00:09:15.83\00:09:17.78
Where's your
water? Is that your water?
00:09:17.81\00:09:19.08
Right here.
00:09:19.11\00:09:20.14
Okay, go ahead and
get a sip of your water.
00:09:20.17\00:09:21.44
You do need a little bit
00:09:21.47\00:09:22.50
because we're
going to go back to work.
00:09:22.53\00:09:23.91
Okay.
00:09:23.94\00:09:25.32
All right. That's right.
00:09:25.35\00:09:26.38
Round number three, okay.
00:09:26.41\00:09:27.82
Back down, let's go.
Get those glutes again.
00:09:27.85\00:09:30.16
Here we go, and
just push back up
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towards ceiling, nice.
00:09:31.84\00:09:33.69
Keep that leg at
same angel. Nice.
00:09:33.72\00:09:36.85
Three and four and five and six
00:09:36.88\00:09:43.55
and seven and eight
00:09:43.58\00:09:46.97
and nine and ten.
00:09:47.00\00:09:49.55
Excellent. Out to
the side, let's go.
00:09:49.58\00:09:50.91
More resistance.
Let's go to work.
00:09:50.94\00:09:52.22
Go to work. That's one, nice.
00:09:52.25\00:09:55.00
Two, three, four,
00:09:55.03\00:09:59.88
and five, and six,
00:09:59.91\00:10:02.99
and seven, and eight, and nine.
00:10:03.02\00:10:07.53
She's feeling these. And ten.
00:10:07.56\00:10:09.16
Wonderful. Whoa.
00:10:09.19\00:10:11.33
I feel bad for you.
00:10:11.36\00:10:12.45
Let's go to work, here we go.
00:10:12.48\00:10:16.20
And one, nice. Two, excellent.
00:10:16.23\00:10:19.77
Three, good push.
00:10:19.80\00:10:21.61
Four, try that
heel into ceiling.
00:10:21.64\00:10:23.66
Five, nice.
Six, your leg's bent.
00:10:23.69\00:10:27.21
Seven, nice. Come on.
00:10:27.24\00:10:29.36
Eight. Two more, nine and ten.
00:10:29.39\00:10:33.75
Okay, here we go, out
to the side, let's go.
00:10:33.78\00:10:37.75
One, nice. Two, beautiful.
00:10:37.78\00:10:41.19
Three, four, five,
00:10:41.22\00:10:46.36
six, seven.
00:10:46.39\00:10:48.65
You are doing a great job.
00:10:48.68\00:10:50.10
Eight, nine and ten. Beautiful.
00:10:50.13\00:10:54.70
Folks, I want you to
know, this woman is working.
00:10:56.82\00:11:01.80
Amen.
00:11:01.83\00:11:03.35
It is working.
00:11:03.38\00:11:04.41
Okay, so we're gonna
do our next exercise,
00:11:04.44\00:11:07.14
we're gonna focus on
this little tiny hamstrings
00:11:07.17\00:11:09.61
and these hamstrings
tight into the glutes
00:11:09.64\00:11:11.66
but you want to
give them nice sweep
00:11:11.69\00:11:13.40
but it also develops upper
00:11:13.43\00:11:15.15
when we do exercise combination.
00:11:15.18\00:11:16.79
And we're going
to squeeze our glutes
00:11:16.82\00:11:18.10
and we're doing this to
really tight into the glutes,
00:11:18.13\00:11:20.48
to really develop the
glutes that we want to have.
00:11:20.51\00:11:23.20
Okay, you ready? Yeah.
00:11:23.23\00:11:24.31
I promise I
wont' be as hard. Okay.
00:11:24.34\00:11:27.16
Go ahead, go ahead and
lay down on your stomach.
00:11:27.19\00:11:31.11
This going to be a leg curl
00:11:31.14\00:11:32.36
and actually put
your feet together here
00:11:32.39\00:11:34.51
and I want you to
squeeze your glutes,
00:11:34.54\00:11:36.22
keep your glutes as
tight as possible you can.
00:11:36.25\00:11:38.02
Keep them tight,
tight, tight, tight,
00:11:38.05\00:11:39.69
squeeze, squeeze, squeeze
00:11:39.72\00:11:41.15
and you are gonna bend
your legs up and back down.
00:11:41.18\00:11:43.65
Okay, keep them
tight and squeeze.
00:11:43.68\00:11:47.43
Two, keep them
squeezed, keep them tight.
00:11:47.46\00:11:49.98
Are they tight? Yep.
00:11:50.01\00:11:51.32
Real tight? Yep.
00:11:51.35\00:11:52.68
Tighter that you can
ever make them tight?
00:11:52.71\00:11:54.10
Yep. Make them real tight.
00:11:54.13\00:11:55.96
There you go.
Keep them squeezed.
00:11:55.99\00:11:57.54
There we go, keep going.
00:11:57.57\00:11:59.24
And you are doing great job.
00:11:59.27\00:12:00.30
Keep them tight, squeeze,
squeeze, squeeze, squeeze,
00:12:00.33\00:12:01.80
squeeze, squeeze,
squeeze, squeeze and one more,
00:12:01.83\00:12:04.68
and one more, and one more.
00:12:04.71\00:12:05.99
Excellent, good job.
00:12:06.02\00:12:07.13
Now, from this position
we're gonna do a second one.
00:12:07.16\00:12:09.73
You are gonna your put feet
00:12:09.76\00:12:10.79
in this position
right here, okay.
00:12:10.82\00:12:12.69
Keep your glutes
tight and I want you
00:12:12.72\00:12:14.21
to lift your
heels off the ground.
00:12:14.24\00:12:15.71
So your heels
are touching my hand.
00:12:15.74\00:12:17.14
Lift up, one. Nice.
00:12:17.17\00:12:19.11
Two. Oh. Three, excellent.
00:12:19.14\00:12:21.82
Squeeze and lift.
Four, there you go.
00:12:21.85\00:12:24.34
And five.
00:12:24.37\00:12:25.40
If you need to lay down to
get more leverage, do that.
00:12:25.43\00:12:27.68
There you go and lift.
00:12:27.71\00:12:29.10
That's good. That's seven.
00:12:29.13\00:12:31.18
Are you feeling
that one? Oh yeah.
00:12:31.21\00:12:32.53
Eight, nine and ten.
00:12:32.56\00:12:36.31
Excellent, good job. All right.
00:12:36.34\00:12:38.78
So we did it for
active rest last exercise,
00:12:38.81\00:12:40.96
we did plank
hold, regular planks.
00:12:40.99\00:12:42.84
Let's do a side
plank hold this time.
00:12:42.87\00:12:44.53
I'm going to
side plank position.
00:12:44.56\00:12:45.86
Remember, when we
do the side planks
00:12:45.89\00:12:47.75
it's important to have
the position of your elbow
00:12:47.78\00:12:49.92
straight align
with your shoulder.
00:12:49.95\00:12:51.31
You can use your
hand here to stabilize you
00:12:51.34\00:12:53.64
for comfort and if you need
to get you up, you can use that.
00:12:53.67\00:12:56.57
But focus on
lifting with the oblique's,
00:12:56.60\00:12:58.95
not so much
push with your hands.
00:12:58.99\00:13:00.59
Okay, come up in up position,
00:13:00.62\00:13:01.93
you're going to
hold for ten seconds.
00:13:01.96\00:13:03.77
Here we go, one, two, three,
00:13:03.80\00:13:07.49
four, five, breathe, six,
00:13:07.52\00:13:10.51
engage your core, seven, eight,
00:13:10.54\00:13:13.51
nine and ten.
00:13:13.54\00:13:15.08
Excellent, good job.
00:13:15.11\00:13:16.14
Spin around,
let's do the other side.
00:13:16.17\00:13:18.35
Excellent and
up position and up.
00:13:22.37\00:13:24.85
That's one, two, three, four,
00:13:24.88\00:13:29.61
five, nice, six, seven,
00:13:29.64\00:13:33.27
eight, nine and ten.
00:13:33.30\00:13:35.82
Relax. Stay right there.
00:13:35.85\00:13:37.03
We're gonna stay right
there and do the glutes
00:13:37.06\00:13:38.22
from this side.
00:13:38.25\00:13:39.69
See, I'm at ease for you,
you don't have to move anymore.
00:13:39.72\00:13:42.14
Oh, thank you. You see.
00:13:42.17\00:13:43.62
But our feeling get
much of a bread tissue.
00:13:43.65\00:13:45.79
No, she didn't.
00:13:45.82\00:13:47.22
Okay, so do you know
how I like to do this?
00:13:47.25\00:13:49.30
I had to raise the
bar just a little bit more
00:13:49.33\00:13:51.12
so I don't want to be
the resistance for her.
00:13:51.15\00:13:53.17
This set, okay.
00:13:53.20\00:13:54.31
So, we showed how to do,
if you don't have a partner
00:13:54.34\00:13:56.90
this is what how
your partner can help you.
00:13:56.93\00:13:58.66
Okay, are you
ready, Monica? I'm ready.
00:13:58.69\00:14:00.58
Okay, let's knock out 10.
Here we go, count them up.
00:14:00.61\00:14:02.46
Let's go.
00:14:02.49\00:14:03.53
One, I'm giving
her a rough about now
00:14:03.56\00:14:05.71
15 pounds of resistance.
00:14:05.74\00:14:07.30
Oh!
00:14:07.33\00:14:08.36
You feeling that
right there in hamsters?
00:14:08.39\00:14:09.89
Okay, lean back
down a little bit
00:14:09.92\00:14:11.20
I'm bringing
down at eight for you.
00:14:11.23\00:14:12.29
Is that better
right there? Better.
00:14:12.32\00:14:14.09
Okay, here you go,
this is six and seven.
00:14:14.12\00:14:18.10
It takes a trained
professional to understand
00:14:18.13\00:14:20.09
how to manipulate
the resistance properly,
00:14:20.12\00:14:22.18
so practice.
00:14:22.21\00:14:23.88
Excellent, good job.
00:14:23.91\00:14:24.94
Now, this time
how are you feeling?
00:14:24.97\00:14:26.36
Good.
00:14:26.39\00:14:27.42
Okay, let's go back
in up position here.
00:14:27.45\00:14:29.31
Now, I'm gonna give
you resistance again.
00:14:29.34\00:14:30.97
Okay, lift the glutes up.
00:14:31.00\00:14:32.62
Lift the knees up. One, lift.
00:14:32.65\00:14:35.02
Two, not backwards, straight up.
00:14:35.05\00:14:37.32
Here we go, three, four high.
00:14:37.35\00:14:40.52
Feel the
difference of my hand here?
00:14:40.55\00:14:41.99
Oh, yes. Oh, yeah.
00:14:42.02\00:14:43.79
Not backwards, straight
up, heel towards the sealing.
00:14:43.82\00:14:46.12
Nice, keep your legs bent.
00:14:46.15\00:14:47.91
Legs bent and one
more. Excellent, good job.
00:14:47.94\00:14:51.13
You are one
right to do exercise,
00:14:54.18\00:14:55.26
you are just pro like this.
00:14:55.29\00:14:57.18
Yes, now don't talk it about.
00:14:57.21\00:14:58.62
I like this.
00:14:58.65\00:14:59.68
Okay, back to active rest
00:14:59.71\00:15:01.33
slight plank hold, ten seconds.
00:15:01.36\00:15:03.43
Get in your position
and let's go to work.
00:15:03.46\00:15:05.15
Its one, two, three, nice,
00:15:05.18\00:15:08.99
four, nice and straight,
00:15:09.02\00:15:10.22
five hand it to possess,
six, give it on the elbow,
00:15:10.25\00:15:13.22
seven, eight, nine and ten.
00:15:13.25\00:15:16.86
Flip around the
other side. Let's go.
00:15:16.89\00:15:18.54
All right, lets go to work.
00:15:22.57\00:15:23.60
And are you
ready? And, here we go.
00:15:23.63\00:15:26.27
That's one, nice, two, three,
00:15:26.30\00:15:29.73
four, good form, five, six,
00:15:29.76\00:15:32.95
seven, eight,
nine and ten, good job.
00:15:32.98\00:15:37.27
Now, don't forget at home if
you need to stabilize yourself
00:15:37.30\00:15:39.92
go ahead and put that hand
down but focus on not pushing
00:15:39.95\00:15:43.51
with the hand just
like your finger tips
00:15:43.54\00:15:45.26
just to stabilize you.
00:15:45.29\00:15:46.32
Okay, so we have our third
set. You ready to have some fun?
00:15:46.35\00:15:49.26
Third set, best
set they always say.
00:15:49.29\00:15:50.79
Always it. Okay.
00:15:50.82\00:15:51.85
That means you
almost done with this.
00:15:51.88\00:15:52.93
Almost done. As you almost done.
00:15:52.96\00:15:53.99
Great and lay down in
any direction you want
00:15:54.02\00:15:55.66
and I come up.
00:15:55.69\00:15:56.78
Okay, now.
00:15:56.81\00:15:59.19
I'm sorry, I
have to do it again.
00:15:59.22\00:16:01.40
Let's go to work.
Okay, let's go to work.
00:16:01.43\00:16:02.93
Come on.
00:16:02.96\00:16:03.99
This is one, I'm
already eight pounds, okay.
00:16:04.02\00:16:06.03
Two, and its three and four.
00:16:06.06\00:16:10.59
Listen ladies, just
work your hamstrings,
00:16:10.62\00:16:12.23
tighten your glutes.
00:16:12.26\00:16:14.00
Six, seven, eight,
00:16:14.03\00:16:19.66
nine and ten.
00:16:19.69\00:16:22.23
Excellent, good job, all right.
00:16:22.26\00:16:24.07
Now focus on from this
angle, this go straight up.
00:16:24.10\00:16:26.80
Bring your in
heels towards your head.
00:16:26.83\00:16:29.00
Okay, let's go.
00:16:29.03\00:16:30.06
One, that's my head
your head is other direction.
00:16:30.09\00:16:31.98
Two, towards head.
00:16:32.01\00:16:33.20
Three, oh, yeah,
that's what I'm talking about.
00:16:33.23\00:16:35.24
Four, yes.
00:16:35.27\00:16:36.96
Five, you feel a
difference? Yeah.
00:16:36.99\00:16:38.59
Six, keep going.
00:16:38.62\00:16:40.35
Seven, nice, eight,
00:16:40.38\00:16:43.89
nine, one more and ten.
00:16:43.92\00:16:47.46
Flip on your side,
let's go, side planks.
00:16:47.49\00:16:50.58
Okay, let's go to
work. And the up position.
00:16:50.61\00:16:53.00
That's one, two, three, four,
00:16:53.03\00:16:57.62
day light folks, five,
00:16:57.65\00:16:59.15
you want to see day
lights, six and seven,
00:16:59.18\00:17:02.68
eight, nine, ten.
00:17:02.71\00:17:05.34
Good job, flip around.
That was a long ten seconds.
00:17:05.37\00:17:07.92
You are counting kind of slow.
I was counting kind of slow.
00:17:07.95\00:17:09.51
I was talking and
counting, poor thing.
00:17:09.54\00:17:11.21
It did hurt me
when I was in military.
00:17:11.24\00:17:12.74
I didn't like it then, so
I understand how you feel.
00:17:12.77\00:17:14.44
Okay, here we go.
00:17:14.47\00:17:15.50
Back up again, let's
go up again and hold.
00:17:15.53\00:17:17.62
One, two, three, four,
00:17:17.65\00:17:21.15
look at that plank, five, six,
00:17:21.18\00:17:24.17
seven, eight, nine, ten.
00:17:24.20\00:17:27.88
Excellent, good job.
00:17:27.91\00:17:30.40
That's what I'm talking about.
Girl, I'm sweating for you.
00:17:30.43\00:17:32.65
Folks, what you're watching
and waiting some right now,
00:17:36.31\00:17:38.54
this what's you see in
straight across America
00:17:38.57\00:17:40.25
everyday in a gym.
00:17:40.28\00:17:41.40
The trainer kicking
the clients, there you are.
00:17:41.43\00:17:46.83
All right, so our third
exercise this is called,
00:17:46.86\00:17:50.23
I call it
horizontal figure eight.
00:17:50.26\00:17:52.60
We do it in the
stand up position.
00:17:52.63\00:17:54.14
This also works balance,
00:17:54.17\00:17:55.91
the glutes are
gonna fire abduction,
00:17:55.94\00:17:58.00
adduction of the hips
00:17:58.03\00:17:59.58
and trust me it
works you feel it.
00:17:59.61\00:18:01.78
It's a strange exercise,
you might have seen it before
00:18:01.81\00:18:04.74
but she's gonna
enjoy it right now.
00:18:04.77\00:18:06.05
Let me get the
mat out the way for us
00:18:06.08\00:18:07.58
and I bring you
into center stage,
00:18:07.61\00:18:08.94
come here center stage.
00:18:08.97\00:18:10.40
Okay, the secret of this
is keeping that leg bent.
00:18:10.43\00:18:13.85
Keep the angle that
knee bent nine degrees, okay.
00:18:13.88\00:18:17.24
And what we're gonna do is
00:18:17.27\00:18:18.30
we're gonna
paint a figure eight.
00:18:18.33\00:18:20.36
You know how you
do eight this way?
00:18:20.39\00:18:22.57
A number eight, now if
you turn it to the side
00:18:22.60\00:18:24.92
and we're gonna do a
horizontal eight like this.
00:18:24.95\00:18:27.56
And we're gonna just
imagine there's a pin,
00:18:27.59\00:18:29.85
a pin with our knee.
00:18:29.88\00:18:31.34
I'm gonna go
around and come around.
00:18:31.37\00:18:33.59
In and go around. In and around.
00:18:33.62\00:18:37.06
Now, I'll be her
stability force for her,
00:18:37.09\00:18:39.50
she can put her
hand on my shoulder,
00:18:39.53\00:18:41.18
right knee is gonna be up
and she's gonna go to work.
00:18:41.21\00:18:43.32
Let's do ten
this side. Here we go.
00:18:43.35\00:18:46.06
That's one.
00:18:46.09\00:18:48.56
That's two.
00:18:48.59\00:18:51.01
That's three.
00:18:51.04\00:18:53.26
And that's four. Keep knee high.
00:18:53.29\00:18:56.83
Hey, she's
feeling these. That's six.
00:18:56.86\00:19:00.83
How are you feeling? Seven.
00:19:00.86\00:19:02.62
Oh, no, I can make
three sets of pen, Casio.
00:19:02.65\00:19:08.09
And ten, good job.
00:19:08.12\00:19:10.41
Okay, other side, here we go.
00:19:10.44\00:19:12.25
I might take it
on a five, I know.
00:19:12.28\00:19:13.79
It'll be nice. Okay, here we go.
00:19:13.82\00:19:15.18
Listen folks, the secret
is the numbers are there,
00:19:15.21\00:19:17.76
you go, I'm talking.
00:19:17.79\00:19:19.07
Okay, the numbers
are there for the reason
00:19:19.10\00:19:21.81
to something to shoot for.
00:19:21.84\00:19:23.30
But you got to
listen to your body.
00:19:23.33\00:19:24.67
If your body tells
you, you can't make all ten.
00:19:24.70\00:19:26.74
Keep you form but
focus on doing your best.
00:19:26.77\00:19:29.79
If you only got to six,
hey, that's a new goal for you.
00:19:29.82\00:19:32.85
Start at six, try to reach
for six and target for seven.
00:19:32.88\00:19:35.72
Here you go eight, nine and ten.
00:19:35.75\00:19:39.69
Good job. Oh, yeah. Yeah.
00:19:39.72\00:19:42.97
Oh, yeah. Oh, yeah.
00:19:43.00\00:19:44.19
You can feel
them all through here.
00:19:44.22\00:19:45.54
I mean, I can't she can.
00:19:45.57\00:19:47.86
I was doing and I
have to feel them.
00:19:47.89\00:19:49.16
Okay, so we're gonna do a
different exercise for abs.
00:19:49.19\00:19:51.91
This is kind of
different because we're gonna do
00:19:51.94\00:19:53.84
in a stand up position.
00:19:53.87\00:19:55.08
And what we're gonna do
is we're gonna curl our knee
00:19:55.11\00:19:56.75
all the way in
as high as you can
00:19:56.78\00:19:59.02
bring them into our chest.
00:19:59.05\00:20:00.37
Bring them into our chest.
Bring them into our chest.
00:20:00.40\00:20:03.40
You ready? Ready.
00:20:03.43\00:20:04.46
I'm gonna do
this with you. Good.
00:20:04.49\00:20:05.61
This is to five each leg.
00:20:05.64\00:20:06.68
And we start with our right leg.
00:20:06.71\00:20:07.74
Here we go. This one.
00:20:07.77\00:20:09.97
One, two and two
00:20:10.00\00:20:13.60
and three and
three and four and four,
00:20:13.63\00:20:18.28
pull them in and
five pull them in
00:20:18.31\00:20:19.91
and five pull-- good job.
00:20:19.94\00:20:22.28
How do you feel? Good.
00:20:22.31\00:20:23.34
You feel that in the abs?
00:20:23.37\00:20:24.40
Little bit. Little bit, okay.
00:20:24.43\00:20:25.50
Here we go. Back
to the side again.
00:20:25.53\00:20:27.02
Support, I'm here to support
and that's what a good partner
00:20:27.05\00:20:30.85
has do to do to
spot you and support you.
00:20:30.88\00:20:33.71
That was good.
00:20:33.74\00:20:34.77
Okay, let's go
back again knee bent up
00:20:34.80\00:20:36.96
and let's go
into horizontal eight.
00:20:36.99\00:20:38.56
That's one and that's two
00:20:38.59\00:20:43.15
and that's three.
00:20:43.18\00:20:44.21
The bigger the circle
the more it works the glutes.
00:20:44.24\00:20:48.20
She feels a different,
you go little tiny circle
00:20:48.23\00:20:50.92
and littlie bit of
glutes put up big dime circle
00:20:50.95\00:20:54.27
really focus and
hits those glutes.
00:20:54.30\00:20:57.56
Here we go and one more.
00:20:57.59\00:20:58.97
Come on. Stay up there.
00:20:59.00\00:21:01.41
You see, how your
knee was dropping.
00:21:01.44\00:21:02.74
Yeah, that's normal
but you got to focus on
00:21:02.77\00:21:04.65
keeping that
forming, keeping it there.
00:21:04.68\00:21:06.64
Okay, now, if you
don't have a partner
00:21:06.67\00:21:08.69
grab a wall, grab a chair
00:21:08.72\00:21:10.73
some to
stabilize you because you--
00:21:10.76\00:21:13.12
you got to keep
going and I'll talk.
00:21:13.15\00:21:14.31
Okay, so what happens
the stability that leg,
00:21:14.34\00:21:16.98
her other leg right
now which is her left leg
00:21:17.01\00:21:19.39
it's her ankle is
fire, her knee is firing,
00:21:19.42\00:21:22.32
her hip is fire trying
to increase the stability.
00:21:22.35\00:21:24.48
As other leg is dried around
change in gravity against her
00:21:24.51\00:21:27.79
so she's just
really working right now.
00:21:27.82\00:21:30.21
Here we go. Here we got eight.
00:21:30.24\00:21:32.26
Hey, don't go,
don't go. There's nine.
00:21:32.29\00:21:34.73
Keep the knees bend.
Keep your knee bent and ten.
00:21:34.76\00:21:38.41
That looks heavy. Shake 'em off.
00:21:38.44\00:21:40.11
Shake 'em off. Shake 'em off.
00:21:40.14\00:21:41.69
Isn't it amazing
legs heavy? Yeah.
00:21:41.72\00:21:43.44
Yeah, no,
what's going with that?
00:21:43.47\00:21:45.03
Okay, here we go.
00:21:45.06\00:21:46.09
Pull our knees into our stomach
00:21:46.12\00:21:47.36
and we're going
to five this side.
00:21:47.39\00:21:48.42
Let's go. That's
one, pull, here we go.
00:21:48.45\00:21:51.48
Two, pull them up.
00:21:51.51\00:21:53.67
And three, you want
to pull them back in.
00:21:53.70\00:21:56.03
And four, pull them
in. And pull them in.
00:21:56.06\00:21:58.13
And pull them in.
And five, pull them in.
00:21:58.16\00:22:00.11
Yes.
00:22:00.14\00:22:02.62
Are you doing
all right? All right.
00:22:02.65\00:22:04.14
Yeah.
00:22:04.17\00:22:05.20
So, did I warn you
before you came on my show?
00:22:05.23\00:22:08.33
No. Next time.
00:22:08.36\00:22:11.53
Here we go. Third
set, best set, last set.
00:22:11.56\00:22:13.82
Okay, let's go.
00:22:13.85\00:22:14.92
I got you, I'm right
here support holding you up.
00:22:14.95\00:22:16.57
Let's go to
work. That's one, nice.
00:22:16.60\00:22:19.46
Two, three, get
that momentum going.
00:22:19.49\00:22:23.79
There, get that
swing. There you go.
00:22:23.82\00:22:26.43
It makes a little easier.
00:22:26.46\00:22:28.11
See how she's doing.
She's spotting herself.
00:22:28.14\00:22:29.65
That's okay, spot
yourself you need to.
00:22:29.68\00:22:31.98
Come on, give me
two more. There you go.
00:22:32.01\00:22:35.35
Oh, yes, good job. Nice job.
00:22:35.38\00:22:38.97
Listen folks,
listen to your body
00:22:39.00\00:22:40.81
but challenge your
body and push you can okay.
00:22:40.84\00:22:43.82
Maintain good form, see
you don't hurt yourself.
00:22:43.85\00:22:45.96
Let's go to work.
00:22:45.99\00:22:47.06
And now, she's that-- oh, yes.
00:22:47.09\00:22:49.23
All right, come
on let's go to work.
00:22:49.26\00:22:51.65
Get that knee bent.
Get knee bent, let's work.
00:22:51.68\00:22:53.65
Oh, come on give me two more.
00:22:53.68\00:22:55.86
Yes. Oh, oh, yes.
00:22:55.89\00:22:59.96
I like fatigue.
00:22:59.99\00:23:01.43
When you go to
fatigue your muscles saying,
00:23:01.46\00:23:03.28
help, help, help I'm
working, I'm working.
00:23:03.31\00:23:05.82
Good job, I like it.
00:23:05.85\00:23:07.45
Like there is slight
pain, slight discomfort
00:23:07.48\00:23:10.04
but you never
want to hurt yourself.
00:23:10.07\00:23:11.24
Okay, back to the knees and
we're gonna curl them right in.
00:23:11.27\00:23:13.90
Okay, you ready? Here we go.
00:23:13.93\00:23:15.62
One, two
00:23:15.65\00:23:19.87
and three and
four, pull them in.
00:23:19.90\00:23:24.45
And five, nice.
Excellent, good job.
00:23:24.48\00:23:27.68
Get yourself some
water, you deserve it.
00:23:27.71\00:23:29.46
There you go. Thank you.
00:23:29.49\00:23:31.09
All right.
00:23:31.12\00:23:32.89
All right guys,
our last exercise
00:23:32.92\00:23:35.34
is really mount, this is
when you're going to work it
00:23:35.37\00:23:38.35
inner thighs, your glutes.
00:23:38.38\00:23:40.54
Oh, you're gonna love this
one. Its called side lunge.
00:23:40.57\00:23:43.19
You keep, you can rest up there.
00:23:43.22\00:23:44.25
I'm gonna
demonstrate. Side lunge.
00:23:44.28\00:23:46.46
Okay, what you do is
you want to step straight up
00:23:46.49\00:23:48.08
to the side and
you want to sit back
00:23:48.11\00:23:50.31
in a back corner pocket.
00:23:50.34\00:23:51.51
You see these
legs nice and straight
00:23:51.54\00:23:52.95
that's what you want to have.
00:23:52.98\00:23:54.01
You know push back in.
00:23:54.04\00:23:55.24
You want to step
out to the other side,
00:23:55.27\00:23:57.28
sit back and push back in.
00:23:57.31\00:23:59.41
This really
works your lower body.
00:23:59.44\00:24:01.19
Step out and push back
in. Step out and push back in.
00:24:01.22\00:24:06.66
Okay, you ready?
00:24:06.69\00:24:07.86
You want doing together? Yeah.
00:24:07.89\00:24:09.41
Okay, we're doing it together.
00:24:09.44\00:24:10.47
You getting front I go behind
00:24:10.50\00:24:11.83
so you're kind of
prettier than I am.
00:24:11.86\00:24:13.75
So keep in front to see
you. Okay, we're doing stagger.
00:24:13.78\00:24:16.51
You go that way and
I'm gonna go that way.
00:24:16.54\00:24:18.21
Okay, you ready?
00:24:18.24\00:24:19.27
Let's do, let's
only do four east side.
00:24:19.30\00:24:21.87
Okay. Okay, ready?
00:24:21.90\00:24:22.99
Here we go,
we're gonna step out,
00:24:23.02\00:24:24.05
I'm gonna step to my
left, you're gonna step to right
00:24:24.08\00:24:25.58
and lets go.
00:24:25.61\00:24:27.93
Nice. Step out.
00:24:27.96\00:24:30.30
There you go.
00:24:30.33\00:24:31.85
Oh, yeah she's
feeling these nice.
00:24:31.88\00:24:34.13
Good.
00:24:34.16\00:24:35.61
Nice, go and step,
step across and sit back.
00:24:35.64\00:24:38.39
You want to sit
back into the lunge.
00:24:38.42\00:24:41.07
There you go. One more.
00:24:41.10\00:24:42.78
Sit back into the
lunge, sit back into lunge.
00:24:42.81\00:24:45.61
Excellent, good job.
All right, active rest.
00:24:45.64\00:24:49.07
Folks, this one's
gonna really work you.
00:24:49.10\00:24:51.03
This going to
do Spiderman, okay.
00:24:51.06\00:24:52.91
You can do it from that side
00:24:52.94\00:24:54.06
and I'm doing it from this side.
00:24:54.09\00:24:55.12
Help you out.
We're doing together.
00:24:55.15\00:24:56.62
Okay, from this
position spider man position
00:24:56.65\00:24:59.80
we're gonna do five
this side and bring our knees
00:24:59.83\00:25:01.83
in to our elbows
the best you can.
00:25:01.86\00:25:03.68
Here we go. That's one.
00:25:03.71\00:25:07.01
And two.
00:25:07.04\00:25:09.10
That's okay tap in.
00:25:09.13\00:25:10.19
And three, if you
need a tap do a tap.
00:25:10.22\00:25:15.95
And one more and five.
00:25:15.98\00:25:18.57
Excellent, good job.
00:25:18.60\00:25:20.31
Nice, nice, nice, nice, nice.
00:25:20.34\00:25:22.49
Okay, five lunges
again, let's go to work.
00:25:22.52\00:25:25.25
Here we go, are you ready?
00:25:25.28\00:25:26.31
Ready. Oh, yeah.
00:25:26.34\00:25:27.37
Look at this side
and step and back it.
00:25:27.40\00:25:31.41
And step and back
it. And step and back it.
00:25:31.44\00:25:36.50
And step and back it.
00:25:36.53\00:25:38.81
And step and back
it. And step and back it.
00:25:38.84\00:25:43.85
Excellent, good job.
00:25:43.88\00:25:45.19
Are you ready?
I know, all right.
00:25:45.22\00:25:47.57
That's your way
to do this to me.
00:25:47.60\00:25:49.69
Like it this time
let's do just four.
00:25:49.72\00:25:51.61
Okay. Got you.
00:25:51.64\00:25:52.73
All right.
00:25:52.76\00:25:54.91
All right, let's go to work.
00:25:54.94\00:25:56.50
Let's go, that's one,
00:25:56.53\00:26:00.02
two, keep your body straight.
00:26:00.05\00:26:02.64
And three. And four.
00:26:02.67\00:26:07.77
Excellent, good job.
00:26:07.80\00:26:11.17
Monica, you're not
gonna like me tomorrow.
00:26:11.20\00:26:15.00
You're not gonna
like me tomorrow.
00:26:15.03\00:26:16.37
All right guys, last set,
let's get this done real quick.
00:26:16.40\00:26:18.82
Here we go.
00:26:18.85\00:26:19.88
Step out to the
side, here we go.
00:26:19.91\00:26:21.45
That's one.
00:26:21.48\00:26:25.63
Two.
00:26:25.66\00:26:29.93
Three.
00:26:29.96\00:26:34.04
And four.
00:26:34.07\00:26:36.95
Excellent, good job. Good job.
00:26:36.98\00:26:39.87
How you feeling?
00:26:39.90\00:26:41.45
Wended. Wended.
00:26:41.48\00:26:42.96
All right folks, you
guys ready for break?
00:26:42.99\00:26:45.22
Just go and check
out our wellness tip.
00:26:45.25\00:26:46.65
We get something to
learn. Let's check this out.
00:26:46.68\00:26:49.11
Charcoal has the
amazing ability to adsorb
00:26:57.11\00:27:00.14
many times its own
weight in gases, heavy metals,
00:27:00.17\00:27:03.05
poisons and other chemicals,
effectively neutralizing them,
00:27:03.08\00:27:07.05
by attracting the substance
00:27:07.08\00:27:08.67
to its surface and holding them.
00:27:08.70\00:27:11.06
Now that was
amazing information.
00:27:15.88\00:27:18.02
Monica, thanks for
being with us today.
00:27:18.05\00:27:19.63
Thanks. You
played today great job.
00:27:19.66\00:27:21.31
And guys, don't forget
check us out on Facebook,
00:27:21.34\00:27:23.57
go and search for Action 4
life and hit the like button.
00:27:23.60\00:27:26.21
Okay, unlike your horror story
00:27:26.24\00:27:28.26
in life there are so
many things that can go wrong
00:27:28.29\00:27:30.74
and yet we don't
need a trained staff
00:27:30.77\00:27:32.39
to help us locate
replacement items.
00:27:32.42\00:27:34.78
We have the complete
manual of life called the Bible.
00:27:34.81\00:27:38.29
The author love us so
much that he gave it to us
00:27:38.32\00:27:40.87
to fix anything that could
go wrong in our life with Him.
00:27:40.90\00:27:44.63
Open your basic
instruction before leaving earth
00:27:44.66\00:27:47.89
that's called the Bible.
00:27:47.92\00:27:48.95
Isn't it amazing?
00:27:48.98\00:27:50.01
Hey, this is Casey reminded you
00:27:50.04\00:27:51.69
the action is the key for life.
00:27:51.72\00:27:53.20
It is my prayer that
the Lord gives you strength
00:27:53.23\00:27:55.35
and encouragement everyday.
00:27:55.38\00:27:57.32
Take action, thank you
for loving us and we love you.
00:27:57.35\00:28:00.44
See you next time. God bless.
00:28:00.47\00:28:02.74