[Disclaimer]
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For the women out there
we have a special program
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coming up on Body & Spirit!
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Stay tuned!
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Hello I'm Dick Nunez,
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Wellness Director for the
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Black Hills Health
and Education Center.
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Welcome to Body and Spirit!
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Today we're going to
be talking about a topic
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that needs to be
addressed very often
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and that's exercise for women.
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Women often times in the past
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have thought that they don't
need to do regular exercise.
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That's more of a "male" thing.
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But the Bible tells us
in the very beginning that,
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"God created man
in His own image."
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Then it goes on to say
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that male and
female created He them.
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So both men and
women react the same way!
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Their muscles will
develop or they'll also atrophy.
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So today we're going
to try and talk about some
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special exercises
designed for women but also men
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will get good
benefit from them as well.
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So if we're
ready, let's get started!
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Today helping me will
be Tammy and Patricia!
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Let's start our workout.
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Here we're gonna warm up by
just moving our arms around in
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a circular fashion just
to get the blood circulating.
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Get the body ready to go
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and do some exercise.
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Nice big circles.
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Okay, now let's
go the other way.
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Up and around.
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It's always
important to get loosened up.
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Remember
stretching is not warming up.
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Stretching is merely stretching
for the sake of flexibility.
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We need to get some
movement in the muscles
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in order to get them
going and ready to go!
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Range of motion is an
excellent way of doing that!
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Okay what we're
gonna do is we're gonna put
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our hands in a
prayerful position here.
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We're gonna squeeze hard
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and we're gonna be focusing
on the muscles of the chest.
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We're want to be squeezing hard
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at the palms as
much as possible.
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Now what we're going to
do is rotate the hands so
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they're pointing out forward.
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Then we're going to push the
arms out till they're straight.
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We want to keep the
pressure on them at all times.
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We're gonna pull
them in and push them out.
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Good.
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Pull them in and push them out.
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Okay just go ahead
and keep doing that.
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Okay when you get to the
extended point if you hold them
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I should have
trouble pulling them apart.
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There you go, that's better!
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Okay keep going!
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Let's see how
Tammy's doing here!
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Good.
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Okay let's keep that going.
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Wanna focus hard on the chest.
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Often times I find
when I work with women
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they don't concentrate well
on the muscles they are working
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until we give them a
little education on what
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they're going after.
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So we're gonna work with that.
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Make sure you feel the
muscles that you're doing.
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Okay, keep squeezing hard!
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Even at the end spot.
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Are we still doing alright?
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Okay good.
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Good!
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Okay, now we're
gonna do it like this...
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we're gonna take your hands
back in that prayerful position
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and we're gonna cross over
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and we're gonna
come the other way now.
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Okay and we're still
focusing on the chest...
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...A little
different area of it.
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In a homosapien when
the muscle contracts,
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the whole thing does contract,
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but, if we change the
angles just a little bit
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we can help people
get a little better feel.
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So that's what we're doing here.
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Often times somebody will
do an exercise and they'll say,
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"I feel it this way much
better than I did that way".
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That's alright!
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There's no magic
answer for exercise!
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One exercise that
might feel great for somebody
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may not feel that
good for somebody else.
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So, a little
variety can be very helpful
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when it comes to exercise.
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I always find it entertaining
when somebody writes a book
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and says that their way
is going to be the only way.
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Well, it's not true
because there's lots of
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different ways to get in shape.
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Okay, now we're going
to put our hands down here
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and we're gonna
squeeze hard in this position.
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Just squeeze real hard.
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Okay get your
hands out a little more
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and squeeze real
hard right there.
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There we go.
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Good!
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How we doing here?
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Okay very good!
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Like a magnet.
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That's what we want.
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Keep squeezing hard
for ten more seconds!
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5, 6, 7, 8, 9, and 10
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Okay were you able
to feel that at all?
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Good that's we want!
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Okay, now let's
stretch those muscles out!
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Reach back and just
feel the chest stretch.
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Now bring it across
and when you do this part
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you want to try to feel
your upper back stretching.
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Okay reach back.
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Feel it stretch and
then bring it across.
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Okay.
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Tammy if you would,
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could you get us
the towels over there?
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Okay this is our expensive
exercise equipment here...
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our hand towels!
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What we're gonna do is
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we're gonna do
some upper back work.
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That's an area
that I find doesn't get
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trained very well by
people -women especially.
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Because when they
train their upper back
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they're doing pull down
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or they're doing
whatever exercise they're doing
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and I'll say "where
do you feel that at?"
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They'll say, "well in my
arms or down in my forearms";
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when in reality we wanna
feel those muscles in the back.
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When we talk about
posture and so forth
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women tend to have a
little bit of forward head tilt
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and that forward
head tilt is going to
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create problems
later on down the line.
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Postural
problems, cosmetic problems;
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there's a condition called
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Dower's Hump which is
the upper rounding of the
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upper thoracic vertebrate.
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Women don't want that!
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They really don't!
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So we're gonna
try to do some things
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that will be helpful
for that and by doing that.
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We need to focus on the muscles
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that are right in
this upper back area.
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So this is the area we're
going to be trying to target.
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In order to do that we
have to concentrate on;
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drawing the scapula
back as far as we can.
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Your scapula is that
little triangular shaped bone
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in the middle or on
each side of your back
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also known as
your shoulder blades.
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We have 16
different muscles attaching to
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each side of the scapula.
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So we want to really
try to focus in on that.
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So, when we come we're gonna
draw the scapula together. Okay?
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So that's what
we're gonna focus on.
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Now, what we're gonna do
is we're gonna take our towel,
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bend over a
little bit at the waist,
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have the knees slightly bent...
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You're gonna use your
other hand for resistance
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and we're gonna pull back,
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and try to squeeze back
that scapula as far as you can
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and then reach out. Okay?
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So you want to bend over a
little more there Patricia.
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Okay.
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You wanna make it so you can
extend that arm all the way out.
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There!
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Now pull.
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Then pull back out and
focus on the side there.
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Okay good!
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Now, when you draw
back, it's like drawing a bow.
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There you go!
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Good!.
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We're starting a lawnmower!
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You'll be very good at starting
a lawnmower after doing this!
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Okay, reach way out and
bend over just a little more.
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Keep those knees slightly bent.
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Okay and we want to
try to make it so we can
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reach that arm all the way out.
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Good, okay!
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Let's do five more!
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Keep focusing on
that scapula area!
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Okay pull back.
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There you go!
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Okay let's go ahead and switch
around to the other side now.
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Okay reverse your feet.
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There you go.
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You want to get a little
bit closer to your other hand.
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That will help you
get a little bit better
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range of motion there.
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Good! Good! Excellent.
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There's lots of muscles
there around the scapula
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that we're trying to focus on.
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Some of the muscles right
in between the shoulder blades,
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the rhomboids and up
on the scapula itself;
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You have the infraspinatus,
the supraspinatus,
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the muscles that help
make up the rotator cuff.
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We have the teres group,
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we have the latissimus dorsi,
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we have the trapezius.
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There's just a lot of
things attaching in there!
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Even the biceps and triceps
attach up in the scapula area!
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Okay.
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We're looking good!
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Let's do about five more.
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And two more!
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Okay good.
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Let's just set our
towel down to the side
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and what I want you to
do is lean back a little bit
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and have your hands out
here as if you're reaching out;
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Oh about a 45 degree angle out.
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So you wanna bring
it down a little bit.
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Okay.
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I want you to just
think about drawing back.
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Just feel the muscles tense.
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Okay bring it on back again.
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You want to feel those muscles
around the scapula just tense.
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So, just hold that position.
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Hold that now.
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Then reach out.
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Then reach out and
bring your hands together
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and then back down.
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Bend your elbows.
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Come down and reach out.
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Good!
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What this is doing is
encouraging them to feel
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the muscles work properly.
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Once again,
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if you're doing some type
of exercise like pull down
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or any type of rowing exercise
with any type of weight,
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unless you do it properly,
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people aren't
going to feel much.
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I see people often
times do a pull down
00:10:02.50\00:10:04.45
and they're just
pulling down like this...
00:10:04.50\00:10:07.92
They're not keeping the
body in proper position.
00:10:07.97\00:10:09.65
As soon as we
have proper position
00:10:09.70\00:10:11.05
it has a whole
different effect to it!
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Okay that's good!
00:10:12.77\00:10:14.08
Let's stretch those muscles out!
00:10:14.13\00:10:15.62
By doing that
we're just going to
00:10:15.67\00:10:17.12
put the arm over the head
00:10:17.17\00:10:19.32
and pull at the elbow.
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We're gonna hold
each stretch for about
00:10:23.83\00:10:25.92
a 10 second to 15
second time period.
00:10:25.97\00:10:28.95
Now switch over.
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Okay good!
00:10:36.83\00:10:38.55
The shoulder
area is an area that
00:10:38.60\00:10:40.38
often times gets neglected.
00:10:40.43\00:10:41.98
So we're gonna
see what we can do
00:10:42.03\00:10:43.68
to have nice strong shoulders.
00:10:43.73\00:10:45.45
Often times when
I come up to people
00:10:45.50\00:10:47.72
and if you
squeeze on their shoulder,
00:10:47.77\00:10:49.92
you should be
able to feel muscle.
00:10:49.97\00:10:52.22
You don't want
to just feel bone.
00:10:52.27\00:10:54.15
If you just feel bone that means
00:10:54.20\00:10:55.88
there's not a whole lot helping
00:10:55.93\00:10:57.48
their shoulder to move around
00:10:57.53\00:10:58.72
and do any
activity. And even for women!
00:10:58.77\00:11:00.72
Now I don't think
either Tammy and Patricia
00:11:00.77\00:11:02.98
want shoulders
that look like mine.
00:11:03.03\00:11:05.52
No? Okay!
00:11:05.57\00:11:06.54
But, the bottom line is we
do want stronger shoulders;
00:11:06.55\00:11:09.45
so that's what
we're gonna work on now.
00:11:09.50\00:11:10.85
We're gonna start by
doing several different motions.
00:11:10.90\00:11:13.45
We're gonna press
up and just alternate.
00:11:13.50\00:11:16.72
You can have dumbbells in your
hand if you want as you do this.
00:11:16.77\00:11:20.05
We're just reaching for the sky.
00:11:20.10\00:11:23.65
Okay let's keep it up!
00:11:27.10\00:11:28.92
Okay we're having fun right?!
00:11:32.20\00:11:34.82
Let's do ten more.
00:11:35.90\00:11:39.18
That's 2, 3, 4, 5, 6, 7, 8, 9,
00:11:39.23\00:11:57.35
and 10, good!
00:11:57.40\00:11:58.45
Now we're going to
take them like this
00:11:58.50\00:12:00.58
and pull up and then down.
00:12:00.63\00:12:02.88
Up and down!
00:12:02.93\00:12:09.05
Good!
00:12:09.10\00:12:10.25
Let's keep it going.
00:12:10.30\00:12:15.98
We're gonna do eight more!
00:12:16.03\00:12:19.65
1, 2, 3, 4, 5, 6,
00:12:19.70\00:12:31.55
Two more!
00:12:31.60\00:12:33.32
7 and 8! Okay!
00:12:33.37\00:12:35.85
Now we're gonna have
our hands out the side
00:12:35.90\00:12:37.42
and raise them up and back down.
00:12:37.47\00:12:40.98
Gotta get ready for those
angel wings so we can fly well!
00:12:45.10\00:12:48.22
Want to work those shoulders!
00:12:51.30\00:12:55.52
Wanna make sure we keep the
hands turned down as we come up.
00:12:55.57\00:13:00.98
We're gonna do eight more.
00:13:02.53\00:13:10.42
Five more!
00:13:10.47\00:13:12.58
There's 1, 2, 3, 4,
00:13:12.63\00:13:18.82
and this last one
we're gonna hold it!
00:13:18.87\00:13:21.55
Hold!
00:13:21.60\00:13:22.75
Just hold it there!
00:13:22.80\00:13:23.82
I'll put mine down to
make sure you do it right.
00:13:23.87\00:13:25.98
Alright we're going to
hold it for 15 seconds.
00:13:26.03\00:13:29.48
5... Your fingers are starting
to tremble just a little bit!
00:13:29.53\00:13:36.22
10, 11, 12, 13, 14, 14, 14 3
00:13:36.27\00:13:44.12
Okay 15 good!
00:13:44.17\00:13:45.22
Put 'em down.
00:13:45.27\00:13:46.38
Okay let's stretch those out!
00:13:46.43\00:13:49.75
You want to feel that
pull in the deltoid area!
00:13:52.30\00:13:55.05
Okay, did we feel our
shoulders on that one! Did we?
00:13:55.10\00:13:57.65
Okay good! Good.
00:13:57.70\00:13:59.82
Okay now switch.
00:13:59.87\00:14:02.08
Okay good.
00:14:06.97\00:14:07.94
Now we're going to get
into some bicep training
00:14:07.95\00:14:09.38
and let's go ahead and
get a hold of our towel.
00:14:09.43\00:14:12.98
We're gonna take the
towel and we're gonna hold it
00:14:13.03\00:14:15.58
in our hand like that so
it drapes over our thumb side.
00:14:15.63\00:14:21.68
There we go.  Like that.
00:14:21.73\00:14:23.78
Okay now get a hold
of it close to your hand
00:14:23.83\00:14:26.15
so you can pull it all
the way down to full extension
00:14:26.20\00:14:29.42
and curl it back up.
00:14:29.47\00:14:33.95
Okay! Reach way
down and back up.
00:14:34.00\00:14:44.12
The old adage about
building large bulky muscles is
00:14:44.17\00:14:47.38
very difficult to do; Women...
00:14:47.43\00:14:49.95
...Their hormonal balance
is different than a man's.
00:14:50.00\00:14:53.28
Men have lots of testosterone,
00:14:53.33\00:14:54.58
women do have some testosterone
but it's not as much as a man.
00:14:54.63\00:14:57.85
Men have some estrogen
but not as much as a woman.
00:14:57.90\00:15:01.05
In fact, as men
and women get older
00:15:01.10\00:15:03.18
they come a little
closer together because
00:15:03.23\00:15:05.15
men start
producing more estrogen
00:15:05.20\00:15:06.17
and women start
producing more testosterone!
00:15:06.18\00:15:09.25
But the hormones make it so
women tend not to get as big
00:15:09.30\00:15:11.65
and also women are a little
bit smaller naturally, than men.
00:15:11.70\00:15:17.35
As you can tell, both of
our ladies are a little bit
00:15:17.40\00:15:19.42
smaller structure than
I am so that means I would
00:15:19.47\00:15:21.75
have a little better chance of
developing muscle than they do.
00:15:21.80\00:15:25.08
Okay let's do five more.
00:15:27.73\00:15:33.22
And two more...
00:15:33.27\00:15:36.98
Looking good!
00:15:37.03\00:15:38.35
Alright; feel that bicep at all?
00:15:38.40\00:15:40.62
All pumped up there?
00:15:40.67\00:15:41.95
Let's pump the other side!
00:15:42.00\00:15:46.45
Remember building muscle
is not an easy thing to do.
00:15:46.50\00:15:49.75
In fact, I
often challenge people
00:15:49.80\00:15:50.77
(make sure you get all the
way down there, there you go)
00:15:50.78\00:15:53.28
I challenge people
and especially women...
00:15:53.33\00:15:54.92
get as strong as you can because
00:15:54.97\00:15:56.82
it will help
you in the long run!
00:15:56.87\00:15:59.32
Especially for
things like osteoporosis
00:15:59.37\00:16:01.35
and arthritis
00:16:01.40\00:16:02.37
and all that other
rotten stuff that happens to us
00:16:02.38\00:16:04.92
when we get older.
00:16:04.97\00:16:05.94
Remember somebody
asked Jack Olane one time,
00:16:05.95\00:16:06.98
who was about 85 or
86 now and they said;
00:16:07.03\00:16:09.48
"Do you think you've
added any years to your life?"
00:16:09.53\00:16:12.25
And he goes, "I don't know but
I sure added life to my years"
00:16:12.30\00:16:15.78
And that's very
important because if we ask
00:16:15.83\00:16:18.45
somebody how long
would they like to live
00:16:18.50\00:16:20.35
I'm sure somebody would say
85 or 90 somewhere around there!
00:16:20.40\00:16:23.55
But how long would
they want to be healthy?
00:16:23.60\00:16:26.32
That's the big key!
00:16:26.37\00:16:28.55
Lets do five more.
00:16:28.60\00:16:34.58
Two more.
00:16:34.63\00:16:37.85
Good!
00:16:37.90\00:16:39.65
Okay, now we're
gonna work on an area
00:16:39.70\00:16:40.82
that's very sensitive to women.
00:16:40.87\00:16:43.25
That's the Grandma wave
bye-bye fat right back here!
00:16:43.30\00:16:46.18
That keeps waving
after you're done!
00:16:46.23\00:16:48.02
Now none of you
have that problem
00:16:48.07\00:16:50.65
and that's okay.
00:16:50.70\00:16:51.67
But we're still gonna
work that area to make sure
00:16:51.68\00:16:52.92
that doesn't happen
because as we add strength
00:16:52.97\00:16:54.65
to the area we can't
magically make fat go away!
00:16:54.70\00:16:56.02
Fat and muscle are not 2
different things. Excuse me!
00:16:56.07\00:16:59.25
THEY ARE TWO different things!
00:16:59.30\00:17:01.15
They're not interchangeable.
00:17:01.20\00:17:02.22
You can't take... You
know somebody can say;
00:17:02.27\00:17:03.82
"I have all this flab back
here I wanna firm this up."
00:17:03.87\00:17:06.28
We can't firm fat up!
00:17:06.33\00:17:07.98
It has to go away! But muscle,
00:17:08.03\00:17:09.35
if you stop working out
00:17:09.40\00:17:10.72
it's not just going
to turn to fat either!
00:17:10.77\00:17:12.32
It's going to shrink down.
00:17:12.37\00:17:13.92
So, what we're
going to do now is...
00:17:13.97\00:17:15.15
try to do some exercise
that will help this area.
00:17:15.20\00:17:17.35
Maybe tighten it up a little bit
00:17:17.40\00:17:18.78
because if you have a
given amount of fat there
00:17:18.83\00:17:20.32
and you add a little
bit of strength there
00:17:20.37\00:17:22.05
it will firm that area up.
00:17:22.10\00:17:23.38
So, let's start
to work on that now!
00:17:23.43\00:17:26.22
We're going to keep
00:17:26.27\00:17:27.24
the hand close to
the other one again.
00:17:27.25\00:17:28.95
So you can pull down
00:17:29.00\00:17:30.12
and get yourself a
good range of motion!
00:17:30.17\00:17:32.95
So, what we're
trying to do here is
00:17:33.00\00:17:36.45
simply bend that arm down
00:17:36.50\00:17:37.47
and then go
straight back up again!
00:17:37.48\00:17:38.98
Try and go all the way back up.
00:17:39.03\00:17:44.28
Way up!
00:17:44.33\00:17:47.05
This is the arm
you're working hard.
00:17:47.10\00:17:52.22
Good!
00:17:52.27\00:17:53.32
Very good.
00:17:53.37\00:17:55.22
Excellent!
00:17:55.27\00:17:56.65
Feeling that in there?
00:17:56.70\00:17:58.25
Good! That's what we want.
00:17:58.30\00:18:00.02
Okay keep going!
00:18:00.07\00:18:03.15
Here, let me help
you with your grip.
00:18:03.20\00:18:07.12
There! Go like that!  Now
you'll be able to get up higher!
00:18:07.17\00:18:10.08
There. Good!
00:18:10.13\00:18:14.75
Okay let's do five more!
00:18:14.80\00:18:18.25
Alright we're looking good!
00:18:18.30\00:18:22.92
Let's just do one more!
00:18:22.97\00:18:25.82
Good job!
00:18:25.87\00:18:26.95
Okay I think we're
done with the towels
00:18:27.00\00:18:29.62
so we can go ahead
00:18:29.67\00:18:31.18
and toss those off
over by my coat there.
00:18:31.23\00:18:34.78
Now just remember
something ladies...
00:18:36.20\00:18:37.65
as you go through this you're
not going to look like men!
00:18:37.70\00:18:39.72
It's hard enough for
men to look like men so,
00:18:39.77\00:18:41.48
we just don't
have to worry about it!
00:18:41.53\00:18:43.62
We can work really hard
00:18:43.67\00:18:44.88
and still, all we're
gonna get is really firm
00:18:44.93\00:18:47.38
and look good.
00:18:47.43\00:18:48.40
In fact it's
interesting when you look at
00:18:48.41\00:18:49.38
the muscle physiology of
women, there's a condition that
00:18:49.39\00:18:51.12
happens in men called
hypertrophy -where the muscles
00:18:51.17\00:18:53.28
muscle fibers
were actually enlarged.
00:18:53.33\00:18:55.32
In women they found
an interesting phenomenon
00:18:55.37\00:18:57.22
called hyperplasia where
you get more muscle fibers
00:18:57.27\00:18:59.82
in a given diameter which
means that the diameter is
00:18:59.87\00:19:02.42
still the same, but,
it's stronger and firmer;
00:19:02.47\00:19:05.82
And more muscular and
more metabolically active
00:19:05.87\00:19:08.22
but not bigger! So
it'd be very difficult to
00:19:08.27\00:19:11.55
put on lots of large muscle.
00:19:11.60\00:19:13.68
You would have
even more trouble still
00:19:13.73\00:19:15.72
because you're very small!
00:19:15.77\00:19:17.05
It would take a lot of work!
00:19:17.10\00:19:18.07
And also I find that
women when they do lift weights
00:19:18.08\00:19:20.08
they may gain some weight
because muscle is more dense.
00:19:20.13\00:19:23.88
Fat or a pound of fat is 2 times
00:19:23.93\00:19:25.95
the size of a pound of muscle!
00:19:26.00\00:19:26.98
What they find is that
they may gain 20 pounds...
00:19:27.03\00:19:29.05
...But they
lose two dress sizes!
00:19:29.10\00:19:31.02
We wouldn't want
to do that to you
00:19:31.07\00:19:32.38
because we don't have size zero.
00:19:32.43\00:19:33.98
So, we won't
worry about it, okay.
00:19:34.03\00:19:36.52
Now we're gonna
do some leg work.
00:19:36.57\00:19:37.98
Women are very often interested
in working the lower part of
00:19:38.03\00:19:41.18
their body and often
times women will come to me
00:19:41.23\00:19:42.45
and they say, "I want to
get in an exercise program."
00:19:42.50\00:19:45.88
I say;  "What do
you want to work?"
00:19:45.93\00:19:47.08
and then I say don't
tell me, let me guess...
00:19:47.13\00:19:48.32
"you wanna work
from here to here"
00:19:48.37\00:19:49.98
and they go,
"yeah how did you know?"
00:19:50.03\00:19:51.18
Well 90% of the female
population is thinking that way!
00:19:51.23\00:19:54.45
So we're gonna work on
the hips and thighs now.
00:19:54.50\00:19:57.32
We're gonna do that by
doing some squatting motion
00:19:57.37\00:20:00.32
in various positions.
00:20:00.37\00:20:01.58
So, what we're gonna do is
00:20:01.63\00:20:02.60
We're gonna put our
legs very wide at first.
00:20:02.63\00:20:05.32
Wider than a
normal squatting position.
00:20:05.37\00:20:07.25
We're gonna have our
toes turned out slightly.
00:20:07.30\00:20:09.75
Whenever we squat,
00:20:09.80\00:20:11.02
we don't want to shoot
our knees over our feet.
00:20:11.07\00:20:13.08
That's not what we want to do!
00:20:13.13\00:20:14.38
We want to push
our hips back. Okay?
00:20:14.43\00:20:16.42
So we're gonna cross our arms
00:20:16.47\00:20:18.32
and we wanna keep our chest up,
00:20:18.37\00:20:20.18
the xiphoid process,
00:20:20.23\00:20:21.20
the lower bony
petrumus, under the sternum.
00:20:21.21\00:20:23.62
We want to have
that up, cross the arms,
00:20:23.67\00:20:26.72
We're gonna sit
down and come back up!
00:20:26.77\00:20:29.45
Okay! Good!
00:20:29.50\00:20:31.32
Oh yes we're looking good!
00:20:31.37\00:20:33.18
-A bunch of
ballet dancers, right?
00:20:33.23\00:20:35.35
Okay let's keep it going!
00:20:40.53\00:20:46.22
Now if you can't get
down very far that's okay!
00:20:46.27\00:20:48.58
If you can get
down a little further
00:20:48.63\00:20:50.08
go ahead and do that as well!
00:20:50.13\00:20:54.25
We're going to
do three more there.
00:20:54.30\00:21:00.05
Last one. Good!
00:21:00.10\00:21:01.95
Now we're gonna move the
feet in about 6 inches, okay.
00:21:02.00\00:21:05.42
To our normal stand
and let's do some more!
00:21:05.47\00:21:12.72
So instead of training
to a high fatigue level
00:21:12.77\00:21:14.22
we're just gonna do
a lot of repetitions.
00:21:14.27\00:21:19.72
Those at home if you
need to rest go ahead!
00:21:19.77\00:21:24.35
Not for you
ladies! You keep going!
00:21:24.40\00:21:28.98
Five more!
00:21:29.03\00:21:36.42
And two more.
00:21:36.47\00:21:39.02
Okay now we're going to bring
the feet even closer still,
00:21:39.07\00:21:44.18
Oh this is gonna
be fun! Okay ready?
00:21:44.23\00:21:46.18
Don't fall over!
00:21:46.23\00:21:47.65
This just changes
the angle a little bit.
00:21:47.70\00:21:49.68
It makes us bend those
legs just a little bit more.
00:21:49.73\00:21:54.28
Are you starting to
feel those legs yet? Good!
00:21:54.73\00:21:57.78
So you know they're there.
00:21:57.83\00:22:00.02
We're gonna do six more!
00:22:04.60\00:22:06.92
And two more.
00:22:14.00\00:22:18.32
Okay good!
00:22:18.37\00:22:20.42
Now what we just
did was 45 squats
00:22:20.47\00:22:22.48
which is actually pretty good!
00:22:22.53\00:22:23.50
What I want you to
do is turn towards me
00:22:23.51\00:22:26.15
and you're
gonna use me as a wall
00:22:26.20\00:22:27.88
because we're gonna
stretch the quadriceps
00:22:27.93\00:22:30.35
and we're not
close enough to a wall.
00:22:30.40\00:22:32.25
So put a hand on my shoulder
00:22:32.30\00:22:34.28
and grab your ankle
and pull up so you feel it
00:22:34.33\00:22:38.98
stretching your quadriceps.
00:22:39.03\00:22:40.48
You might have to
lean forward a little bit.
00:22:40.53\00:22:43.42
Generally I find women a
little more flexible than men
00:22:43.47\00:22:49.48
and I do a good job
just standing here as a wall!
00:22:49.53\00:22:56.82
Okay switch over!
00:22:56.87\00:23:02.25
As we've said before it's
always very important to stretch
00:23:02.30\00:23:06.12
after you stimulate a muscle.
00:23:06.17\00:23:08.42
Keep that range of motion.
00:23:08.47\00:23:12.38
It feels good too right?
00:23:12.43\00:23:14.55
Feels better
than what we just did!
00:23:14.60\00:23:19.05
Okay good!
00:23:19.10\00:23:20.48
Okay now what we're gonna do
is stretch the hamstring out.
00:23:20.53\00:23:23.58
We just
stretched the quadriceps.
00:23:23.63\00:23:26.42
We're gonna step out...
00:23:26.47\00:23:28.35
up on the heel
00:23:28.40\00:23:30.42
and we're gonna
lean forward into it.
00:23:30.47\00:23:32.42
And if you can reach down
00:23:32.47\00:23:33.95
and grab your foot that's fine!
00:23:34.00\00:23:36.38
Oh sure make me feel bad!
00:23:36.43\00:23:38.92
My arm isn't long
enough that's all!
00:23:38.97\00:23:44.68
Okay let's hold it
for five more seconds.
00:23:44.73\00:23:50.05
Okay and switch!
00:23:50.10\00:23:55.58
Feel that stretching
the back of your leg?
00:23:55.63\00:23:57.95
Okay good!
00:23:58.00\00:24:03.22
Hold for five more seconds.
00:24:03.27\00:24:08.62
Okay good.
00:24:08.67\00:24:09.64
Now we're going
to do some calf work.
00:24:09.67\00:24:11.75
By doing that,
we're going to step back,
00:24:11.80\00:24:14.52
press the heel to the ground.
00:24:14.57\00:24:17.55
Okay go up on the toe
and then push back down.
00:24:17.60\00:24:20.92
Okay let's do ten more!
00:24:31.23\00:24:34.32
Feel the contraction
of the calf each time.
00:24:34.37\00:24:37.95
You want to try
and feel the stretch of
00:24:38.00\00:24:40.95
the Achilles
tendon as you go down.
00:24:41.00\00:24:46.08
Two more!
00:24:46.13\00:24:49.45
Okay switch!
00:24:49.50\00:24:54.12
This is a very important
area for women especially...
00:24:54.17\00:24:58.55
...since they tend to wear
shoes that have elevated heels.
00:24:58.60\00:25:03.95
And by not keeping the
Achilles tendon flexible;
00:25:04.00\00:25:07.42
they might put a pair
of flats on someday...
00:25:07.47\00:25:09.32
...step off the curb and
rupture the Achilles tendon.
00:25:09.37\00:25:15.02
Okay do ten more!
00:25:18.60\00:25:20.52
Feel that
stretch as you go down!
00:25:20.57\00:25:23.78
Five more.
00:25:28.13\00:25:29.92
Okay good!
00:25:34.63\00:25:35.60
Alright! Now we're going
to do some abdominal exercise
00:25:35.61\00:25:38.75
and the way
we're going to do this,
00:25:38.80\00:25:40.88
we're going to do it
from a standing position.
00:25:40.93\00:25:42.52
You're going to put
your hands behind the back
00:25:42.57\00:25:45.22
and we're gonna blow out
00:25:45.27\00:25:46.58
like somebody
just you real hard.
00:25:46.63\00:25:49.28
Blow out and then we're gonna
crunch the abdominal like this.
00:25:49.33\00:25:54.28
So we're pushing
the lower back out.
00:25:54.33\00:25:57.68
Go ahead and do that!
00:25:57.73\00:25:58.82
Okay.  Then we're going
to bend over at the waist
00:25:58.87\00:26:01.32
and come back,
00:26:01.37\00:26:02.34
Keep the abdominal in
the position it was in.
00:26:02.35\00:26:04.65
Then stretch back,
contract, bend over!
00:26:04.70\00:26:09.78
Back up and lay back.
00:26:09.83\00:26:12.82
Blow out, contract,
00:26:12.87\00:26:15.02
bend over, up and back,
00:26:15.07\00:26:18.38
Good! Let's keep it going.
00:26:18.43\00:26:23.08
You wanna remember the abdominal
only has 4 inch range of motion
00:26:23.13\00:26:26.45
so it doesn't take very
much action to get it stimulated
00:26:26.50\00:26:30.45
and what we're trying to do
00:26:30.50\00:26:32.92
is get the
abdominal in position,
00:26:32.97\00:26:34.85
stretch the back and
then lean back so we contract
00:26:34.90\00:26:39.48
the lower back as well.
00:26:39.53\00:26:46.52
Okay let's do three more.
00:26:46.57\00:26:55.95
And last one!
00:26:56.00\00:27:00.02
Good. Okay now let's just turn
00:27:00.07\00:27:05.82
and turn
00:27:05.87\00:27:09.45
and turn
00:27:09.50\00:27:12.98
and turn.
00:27:13.03\00:27:15.65
Good! Alright thank you
ladies! You're all done.
00:27:15.70\00:27:20.75
As you can see women
can get a very good workout
00:27:20.80\00:27:23.02
without using a lot of fancy
equipment or heavy weights!
00:27:23.07\00:27:26.35
So, there's no excuse
why the average woman can't
00:27:26.40\00:27:29.02
get out there and just do
a regular exercise routine
00:27:29.07\00:27:32.02
taking on these exercises
00:27:32.07\00:27:33.22
and applying it to a
regular part of their life
00:27:33.27\00:27:35.85
as God wants us to!
00:27:35.90\00:27:36.87
He wants all our
bodies to be fit!
00:27:36.88\00:27:38.12
Remember in
Philippians 4:13, it says;
00:27:38.17\00:27:39.88
"I can do all things through
Christ who strengthens me."
00:27:39.93\00:27:43.38
I hope this message
will apply to all of you;
00:27:43.43\00:27:46.12
God bless you and
we'll see you next time.
00:27:46.17\00:27:48.35