[Disclaimer]
00:00:01.63\00:00:15.18
We have a special
program coming up next called
00:00:15.23\00:00:17.55
"Training for Teens"!
00:00:17.60\00:00:18.57
So if you have
any teens at home;
00:00:18.58\00:00:19.55
gather them around and
let's start exercising next
00:00:19.56\00:00:22.48
on Body & Spirit!
00:00:22.53\00:00:23.58
Hello I'm Dick Nunez,
Wellness Director of the
00:00:50.33\00:00:52.15
Black Hills Health
and Education Center.
00:00:52.20\00:00:54.15
Welcome to Body & Spirit!
00:00:54.20\00:00:55.42
Today we have a
special program entitled
00:00:55.47\00:00:57.82
"Training for Teens".
00:00:57.87\00:00:58.84
When we're young if
we start working out on a
00:00:58.85\00:01:00.45
regular basis, we can
do a lot of great things
00:01:00.50\00:01:02.78
for ourselves
later on down the line.
00:01:02.83\00:01:04.75
Muscles will be developing,
00:01:04.80\00:01:06.28
conductive tissue,
00:01:06.33\00:01:07.35
for girls
especially the bone matrix
00:01:07.40\00:01:08.98
will be very
important to get that strong.
00:01:09.03\00:01:11.08
And by exercising
at an early age while
00:01:11.13\00:01:13.42
the body's developing;
it will be very helpful.
00:01:13.47\00:01:15.65
Also, the Bible tells
us if we raise a child in
00:01:15.70\00:01:18.52
the way of the Lord
then they will turn into it.
00:01:18.57\00:01:21.55
So, we can be assured that
00:01:21.60\00:01:23.65
if we give our
children a good start,
00:01:23.70\00:01:25.38
whether it be
nutritionally or exercise wise,
00:01:25.43\00:01:27.75
especially spiritually;
it will put into them
00:01:27.80\00:01:31.55
a good pattern
and even if they stray
00:01:31.60\00:01:33.48
a little bit the
Lord has promised
00:01:33.53\00:01:35.48
He'll bring them back to that!
00:01:35.53\00:01:37.08
So, we wanna
give a program today
00:01:37.13\00:01:38.45
that's going to be
designed for teens.
00:01:38.50\00:01:40.25
Helping you to understand
how much they can do a
00:01:40.30\00:01:42.42
safe program but also
for the adults out there;
00:01:42.47\00:01:45.28
You can also do this as well.
00:01:45.33\00:01:47.12
So, I think we're ready!
00:01:47.17\00:01:48.62
So let's go
ahead and get started!
00:01:48.67\00:01:50.38
Helping me today
will be a couple teens.
00:01:50.43\00:01:51.98
I've got Alex and Justin
00:01:52.03\00:01:55.68
who are actually brothers
00:01:55.73\00:01:58.15
and we'll get going here!
00:01:58.20\00:01:59.17
We're going to
start by warming up
00:01:59.18\00:02:00.68
by doing some arm swings.
00:02:00.73\00:02:04.58
Nice range of motion!
00:02:04.63\00:02:06.68
Up and around
00:02:06.73\00:02:12.62
And five more!
00:02:12.67\00:02:14.68
And two more!
00:02:17.27\00:02:18.24
Get those arms
swinging around, okay?
00:02:18.25\00:02:20.72
Now let's go the other way.
00:02:20.77\00:02:22.48
Nice big circles!
00:02:22.53\00:02:24.35
Just bring it up and around!
00:02:24.40\00:02:26.58
And we're going to do five more.
00:02:30.07\00:02:33.48
And last one!
00:02:37.67\00:02:38.92
Good! Alright.
00:02:38.97\00:02:40.02
Okay we're gonna get
down in push up position.
00:02:40.07\00:02:42.92
You guys both
know how to do those?
00:02:42.97\00:02:45.18
We're gonna do them
with a little twist here.
00:02:45.23\00:02:47.02
We're gonna do
them real slow, okay?
00:02:47.07\00:02:50.35
So we're ready.
00:02:50.40\00:02:51.38
Start down slow... 10 seconds
00:02:51.43\00:02:53.15
1, 2, That's way too fast!
00:02:53.20\00:02:55.18
3, you guys go
ahead and come back up.
00:02:55.23\00:02:57.88
Start slow.
00:02:57.93\00:02:58.90
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:02:58.91\00:03:05.95
Up 1, 2
00:03:06.00\00:03:07.82
Ooh that was too fast!
00:03:07.87\00:03:10.05
Go ahead and come back up.
00:03:10.10\00:03:11.85
Go down slow again.
00:03:11.90\00:03:12.95
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:03:13.00\00:03:19.32
Up slow.
00:03:19.37\00:03:20.42
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:03:20.47\00:03:27.05
Again!
00:03:27.10\00:03:28.07
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:03:28.08\00:03:34.92
And up.
00:03:34.97\00:03:35.94
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:03:35.95\00:03:42.92
Off the knees now.
00:03:42.97\00:03:45.68
Okay keep going.
00:03:45.73\00:03:46.82
Down slow.
00:03:46.87\00:03:48.05
Straighten the body out. Down.
00:03:48.10\00:03:49.35
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:03:49.40\00:03:56.68
Up slow.
00:03:56.73\00:03:57.70
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:03:57.71\00:04:03.95
Down.
00:04:04.00\00:04:04.97
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:04:04.98\00:04:12.85
Up.
00:04:12.90\00:04:13.87
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:04:13.88\00:04:20.48
Down.
00:04:20.53\00:04:21.50
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:04:21.53\00:04:29.48
Up.
00:04:29.53\00:04:30.50
2, 3, 4, 5, 6, 7, 8, 9, 10
00:04:30.51\00:04:36.55
Down one more time!
00:04:36.60\00:04:38.52
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:04:38.57\00:04:46.02
And up!
00:04:46.07\00:04:47.04
2, 3, 4, 5, 6, 7, 8, 9, 10
00:04:47.05\00:04:53.75
Good job! Alright.
00:04:53.80\00:04:56.88
Feel those?
00:04:56.93\00:04:58.15
Let's stretch out, lean back,
00:04:58.20\00:05:02.92
stretch the chest. Okay.
00:05:02.97\00:05:05.18
Wrap around and
pull the scapula out.
00:05:05.23\00:05:08.48
(The shoulder blades.)
00:05:08.53\00:05:11.58
Okay and back again.
00:05:11.63\00:05:14.68
Stretch your back.
00:05:14.73\00:05:17.08
Good and across.
00:05:17.13\00:05:24.65
Okay good!
00:05:24.70\00:05:25.67
You want go get our towels
00:05:25.68\00:05:27.62
for us over there Alex?
00:05:27.67\00:05:30.65
Okay what we're
going to do here is
00:05:30.70\00:05:33.58
we're going to do an exercise
00:05:33.63\00:05:35.58
where we can train ourselves by
00:05:35.63\00:05:38.98
doing a pull here like this...
00:05:39.03\00:05:42.22
Okay, but since we have
a couple of brothers here;
00:05:42.27\00:05:46.02
What we're going to
do is a buddy exercise!
00:05:46.07\00:05:48.82
We're gonna grab
it like this, okay?
00:05:48.87\00:05:52.95
Okay let's see...
00:05:53.00\00:05:53.97
right hand should be back.
00:05:53.98\00:05:55.95
Now you're
gonna pull back, okay.
00:05:56.00\00:05:58.52
Now stay you want
to stay bent over,
00:05:58.57\00:05:59.65
See how I'm bent
over? Lean towards me.
00:05:59.70\00:06:02.48
I'm gonna pull here
and you're gonna pull.
00:06:02.53\00:06:05.32
Keep your body in
one position though.
00:06:05.37\00:06:07.12
See, I'm not rocking.
I'm staying right here.
00:06:07.17\00:06:09.62
There you go!
00:06:09.67\00:06:10.82
Okay you can make
it a little harder.
00:06:10.87\00:06:13.08
Go ahead and pull!
00:06:13.13\00:06:14.45
Make sure you get
the range of motion
00:06:14.50\00:06:15.47
and then you give me some
resistance on the way back.
00:06:15.50\00:06:19.08
Don't let me pull you over!!!
00:06:19.13\00:06:21.42
Okay go ahead and take my spot!
00:06:21.47\00:06:25.25
Okay turn into him.
00:06:25.30\00:06:27.38
There you go!
00:06:27.43\00:06:28.78
Okay bend a
little bit at the waist.
00:06:28.83\00:06:31.62
Now pull.
00:06:31.67\00:06:34.05
Good!
00:06:34.10\00:06:37.02
Excellent. Good!
00:06:37.07\00:06:40.78
For those at home,
00:06:40.83\00:06:41.80
once again you can
do this on your own.
00:06:41.81\00:06:44.28
If you have
somebody to work out with
00:06:44.33\00:06:45.85
like these guys would,
(they can have their own
00:06:45.90\00:06:48.72
little private tugging war here)
00:06:48.77\00:06:51.95
Being brothers I don't
want them to get into a
00:06:52.00\00:06:53.58
wrestling match or
any type of scraps.
00:06:53.63\00:06:57.15
Okay you can work
each other a little bit
00:06:57.20\00:06:59.08
harder than that though.
00:06:59.13\00:07:01.45
There we go!
00:07:01.50\00:07:03.72
Good! Good!
00:07:03.77\00:07:07.95
Ten more!
00:07:08.00\00:07:10.28
1, 2 work it both ways!
00:07:10.33\00:07:14.65
3, 4, 5, 6, 7, 8
00:07:14.70\00:07:26.25
Two more.
00:07:26.30\00:07:27.55
9, 10 Okay!
00:07:27.60\00:07:29.58
Now we're going
to switch it around.
00:07:29.63\00:07:31.88
Step the other foot
in towards each other.
00:07:31.93\00:07:34.15
Left hand's back, okay good!
00:07:34.20\00:07:36.32
Let's go again!
00:07:36.37\00:07:40.92
Good!
00:07:40.97\00:07:43.98
Give each other a
little more resistance.
00:07:44.03\00:07:49.85
Good!
00:07:49.90\00:07:51.18
Keep going!
00:07:51.23\00:07:56.55
Focus on drawing it back! Good.
00:07:56.60\00:07:59.48
Resists!
00:07:59.53\00:08:01.75
Ten more each side!
00:08:01.80\00:08:04.22
1 Resist more!
00:08:04.27\00:08:06.95
2, 3, 4, 5
00:08:07.00\00:08:13.58
Come on work it!
00:08:13.63\00:08:14.72
6, 7, 8, 9, 10
00:08:14.77\00:08:23.12
Good job!
00:08:23.17\00:08:24.65
Alright, now,
00:08:24.70\00:08:25.67
what we're gonna do
is some lateral raises!
00:08:25.68\00:08:27.82
Step up here and
you're going to raise your
00:08:27.87\00:08:30.85
arms up to your side.
00:08:30.90\00:08:32.98
Up and down!
00:08:33.03\00:08:34.00
Okay give me some
resistance on the way down.
00:08:34.01\00:08:38.05
Good. Raise up.
00:08:38.10\00:08:40.58
That's the way!
00:08:40.63\00:08:42.68
And down.
00:08:42.73\00:08:44.02
Up, up and
resist on the way down.
00:08:44.07\00:08:47.38
Don't let me
just push them down!
00:08:47.43\00:08:49.32
Give me some resistance!
00:08:49.37\00:08:50.58
Make me work to push them down!
00:08:50.63\00:08:52.18
That's better! Okay.
00:08:52.23\00:08:53.72
you take over my spot here
00:08:53.77\00:08:55.18
and give your
brother some resistance.
00:08:55.23\00:08:57.48
For those at home who
don't have anybody to work
00:08:57.53\00:08:59.55
out with just go ahead
and do these on your own
00:08:59.60\00:09:01.98
or get some dumbbells
00:09:02.03\00:09:03.05
or some other type
of weights; some books.
00:09:03.10\00:09:06.22
Some cans of food
00:09:06.27\00:09:07.52
or some bottles
that have water in them.
00:09:07.57\00:09:11.95
Good!
00:09:12.00\00:09:14.38
Make him work!
00:09:14.43\00:09:15.82
Good!
00:09:15.87\00:09:19.92
Five more.
00:09:19.97\00:09:23.58
Having fun right?
00:09:23.63\00:09:25.42
Three more!
00:09:26.97\00:09:28.52
Come on...
00:09:30.10\00:09:31.82
Get up and hold it there!
00:09:31.87\00:09:34.12
Don't let him push you down
00:09:34.17\00:09:35.68
but you try to push him down.
00:09:35.73\00:09:36.70
There you go!
00:09:36.71\00:09:37.68
There you go.
00:09:37.69\00:09:38.66
Good keep going!
He's not down yet.
00:09:38.67\00:09:41.38
Push! Excellent!
00:09:41.43\00:09:43.15
Okay switch around,
00:09:43.20\00:09:45.35
now you get to
pay him back here.
00:09:45.40\00:09:50.32
First we want to
do range of motion.
00:09:50.37\00:09:58.95
Good. Keep going.
00:09:59.00\00:10:04.28
Make him work for it!
00:10:04.33\00:10:05.30
Make him work for it!
00:10:05.33\00:10:06.45
You want to make sure
he has to push you down
00:10:06.50\00:10:08.32
in order to get you back down.
00:10:08.37\00:10:10.78
Good!
00:10:10.83\00:10:11.98
Up a little higher.
00:10:12.03\00:10:13.25
Let him come up higher.
00:10:13.30\00:10:17.05
Good!
00:10:17.10\00:10:21.65
Four more!
00:10:21.70\00:10:26.92
Okay now hold it up tight.
00:10:26.97\00:10:28.78
Don't let him push you down!
00:10:28.83\00:10:29.98
Fight it. Fight it!
00:10:30.03\00:10:32.05
Good! Okay.
00:10:32.10\00:10:35.62
Alright let's
stretch out a little bit.
00:10:35.67\00:10:37.62
We're going to put the
arm up over the head and pull.
00:10:37.67\00:10:43.75
Okay, now both of these
guys are very flexible so
00:10:43.80\00:10:48.48
for those at home who
might be trying this stretch,
00:10:48.53\00:10:50.72
if you can't reach
around and scratch your
00:10:50.77\00:10:52.98
other ear like Alex can here,
00:10:53.03\00:10:55.78
then that's okay
because most of us can't!
00:10:55.83\00:10:58.88
Okay. Let's
switch to the other side.
00:10:58.93\00:11:01.08
Okay, should be stretching
00:11:08.07\00:11:10.05
right through
here as we do that.
00:11:10.10\00:11:12.42
Okay five more seconds.
00:11:12.47\00:11:15.85
Alright relax.
00:11:15.90\00:11:16.95
Take one arm and
bring it across and stretch.
00:11:17.00\00:11:21.65
A nice steady pull.
00:11:24.77\00:11:28.92
Okay and switch again!
00:11:28.97\00:11:34.78
And let's hold
for ten more seconds.
00:11:34.83\00:11:37.52
5, 4, 3, 2, 1
00:11:39.73\00:11:44.42
Good.
00:11:44.47\00:11:45.44
Now we're going to do some curls
00:11:45.45\00:11:47.18
and what you're going
to do is you're going to
00:11:47.23\00:11:50.68
face off with each other
00:11:50.73\00:11:52.02
and you are going
to grab this palms up.
00:11:52.07\00:11:55.95
Okay you're going to do curls.
00:11:56.00\00:11:57.28
Pull it up, then back down!
00:11:57.33\00:12:01.22
Then up and down.
00:12:01.27\00:12:03.68
Resist more on the way down.
00:12:03.73\00:12:06.85
Okay you go ahead and
take over for me there.
00:12:06.90\00:12:09.92
You be his resistance.
00:12:09.97\00:12:15.25
For those at home,
00:12:15.30\00:12:16.27
doing this bicep
exercise; you can go ahead
00:12:16.28\00:12:18.38
and use one arm at
a time with the towel.
00:12:18.43\00:12:23.98
Okay you want to
keep your body nice
00:12:24.03\00:12:26.25
and straight on this.
00:12:26.30\00:12:28.42
Okay all the way down.
00:12:28.47\00:12:30.12
Full range of
motion is really important.
00:12:30.17\00:12:32.38
Especially at your ages!
00:12:32.43\00:12:33.62
Okay let him come up. There!
00:12:33.67\00:12:37.12
Then you want to
resist on your going down.
00:12:37.17\00:12:40.82
Good! Up! Resist.
00:12:40.87\00:12:43.18
Good!
00:12:43.23\00:12:47.48
Come all the way up!
00:12:47.53\00:12:49.45
Make sure he
gets his full range.
00:12:49.50\00:12:50.75
Ten more times.
00:12:50.80\00:12:52.38
1, 2 Good! 3,
00:12:52.43\00:12:58.68
All the way up! Let him up!
00:12:58.73\00:13:00.58
4, 5, 6, 7,
00:13:00.63\00:13:09.05
Three more!
00:13:09.10\00:13:10.25
8, 9, and 10.
00:13:10.30\00:13:14.75
Switch it!
00:13:14.80\00:13:18.28
Okay up and down.
00:13:18.33\00:13:21.48
Good full range.
00:13:21.53\00:13:22.58
Okay now, okay
make sure he can get up.
00:13:22.63\00:13:29.48
Okay Justin, you
want to resist as well on
00:13:29.53\00:13:31.32
the way back down
00:13:31.37\00:13:36.95
Good! Get the palms up.
00:13:37.00\00:13:38.45
It's an important aspect of
00:13:38.50\00:13:39.47
bicep training is
to keep your palms up.
00:13:39.48\00:13:48.55
Okay and ten more.
00:13:48.60\00:13:51.42
Now, as long as we
keep the exercise controlled
00:13:51.47\00:13:53.08
we're not going to
have any problem with injury
00:13:53.13\00:13:54.72
even though both of
these fellas probably
00:13:54.77\00:13:56.42
have a good
amount of growing to do!
00:13:56.47\00:13:58.55
This isn't going to
hurt their growth rate.
00:13:58.60\00:14:00.05
In fact, it will actually
will help stimulating them!
00:14:00.10\00:14:03.15
When I was 11 years old
and I started lifting weights
00:14:03.20\00:14:04.68
and I was 5'6" and
by the time I was 12,
00:14:04.73\00:14:08.08
I was about 6' so it
didn't stunt my growth.
00:14:08.13\00:14:14.98
Five more.
00:14:15.03\00:14:16.00
And two more.
00:14:20.43\00:14:24.22
Okay good!
00:14:24.27\00:14:25.24
Now, what I want
you to do is get back
00:14:25.25\00:14:27.08
down in push up position again.
00:14:27.13\00:14:30.78
Okay. Go off the
knees and follow my lead.
00:14:30.83\00:14:34.35
I'm going to
guide you through some.
00:14:34.40\00:14:36.18
Go down a few inches.
00:14:36.23\00:14:38.75
Okay, down a little more!
00:14:38.80\00:14:40.22
let's get the body down
a little more Justin, okay?
00:14:40.27\00:14:43.15
Down a little more.
00:14:43.20\00:14:44.78
Up a little bit.
00:14:44.83\00:14:46.12
Up a little more.
00:14:46.17\00:14:48.05
Down a little bit.
00:14:48.10\00:14:50.28
Down a little more.
00:14:50.33\00:14:51.78
Up all the way.
00:14:51.83\00:14:53.45
Up all the way. Okay,
00:14:53.50\00:14:55.15
Down a few inches.
00:14:55.20\00:14:58.25
Down,
00:14:58.30\00:14:59.38
up a few inches,
00:14:59.43\00:15:01.05
back down,
00:15:01.10\00:15:03.02
Down some more!
00:15:03.07\00:15:04.04
Up all the way! Good!
00:15:04.05\00:15:05.48
Try to keep your backs flat.
00:15:05.53\00:15:07.95
Okay down a little bit.
00:15:08.00\00:15:10.15
Down a little more.
00:15:10.20\00:15:12.18
Down.
00:15:12.23\00:15:14.05
Up all the way. Good!
00:15:14.10\00:15:15.35
Down a little bit.
00:15:15.40\00:15:17.05
Down a little more.
00:15:17.10\00:15:18.88
Up a few inches.
00:15:18.93\00:15:20.42
Back down a few inches,
00:15:20.47\00:15:22.68
back down some more.
00:15:22.73\00:15:24.38
Up all the way.
00:15:24.43\00:15:26.28
Down a few inches.
00:15:26.33\00:15:27.58
Down some more.
00:15:27.63\00:15:29.28
Down, up a little bit,
00:15:29.33\00:15:32.18
back down a little bit.
00:15:32.23\00:15:34.48
Up a little bit.
00:15:34.53\00:15:35.72
Back down a little bit.
00:15:35.77\00:15:38.02
Up all the way.
00:15:38.07\00:15:39.85
Okay down and hold.
00:15:39.90\00:15:41.68
Hold for 20 seconds.
00:15:41.73\00:15:43.65
Okay you want to
flatten out a little bit there.
00:15:43.70\00:15:47.25
It's 5, 10, 15, 16, 17,
00:15:47.30\00:15:58.38
18, 19, 20 Alright!
00:15:58.43\00:16:06.05
Feel that?
00:16:06.10\00:16:07.32
How about you? Okay.
00:16:07.80\00:16:08.77
Let's just get a
few of nice big breaths
00:16:08.78\00:16:12.65
in through the nose,
00:16:12.70\00:16:14.02
out through the mouth...
00:16:14.07\00:16:16.15
and out.
00:16:16.20\00:16:18.72
We're gonna have
some fun here in a minute!
00:16:18.77\00:16:19.98
we're gonna start
training legs, okay.
00:16:20.03\00:16:24.08
Now what we're going
to do is some squats.
00:16:24.13\00:16:25.45
We're gonna do these
like we did the push ups.
00:16:25.50\00:16:28.38
We're gonna do it
in ten second reps.
00:16:28.43\00:16:30.45
Okay we're gonna
cross the arms, okay,
00:16:30.50\00:16:33.35
feet are gonna be out!
00:16:33.40\00:16:34.98
Toes turned out slightly
00:16:35.03\00:16:36.25
and we're gonna start
squatting down slowly.
00:16:36.30\00:16:38.55
Ready let's go!
00:16:38.60\00:16:39.82
Down slow, slow,
slow, slow, slow...
00:16:39.87\00:16:44.02
Now up slow and we're not
gonna come all the way up!
00:16:44.07\00:16:50.15
Okay now back down!
00:16:50.20\00:16:52.85
Slow, slow, slow...
00:16:52.90\00:16:55.58
Just sit there.
00:16:55.63\00:16:58.12
Up slow...
00:16:58.17\00:16:59.75
Good. Nice and slow.
00:16:59.80\00:17:03.08
Okay down slowly.
00:17:03.13\00:17:05.55
Fight it the whole time down.
00:17:05.60\00:17:08.38
Keep your chest up.
00:17:08.43\00:17:10.58
Okay and up slow.
00:17:10.63\00:17:12.05
Keep your knees in
one spot over your feet
00:17:12.10\00:17:15.92
and down slow.
00:17:15.97\00:17:17.05
Push the hips
back as you squat down.
00:17:17.10\00:17:19.42
Tight, tight,
tight, now hold it...
00:17:19.47\00:17:23.62
And up slow, slow, slow, slow..
00:17:23.67\00:17:29.48
Back down again.
00:17:29.53\00:17:31.72
Chest up, back in good position,
00:17:31.77\00:17:35.25
down, down, down, hold.
00:17:35.30\00:17:37.98
Up slow.
00:17:38.03\00:17:40.12
Fight it, fight it!
00:17:40.17\00:17:43.02
Okay, back down.
00:17:43.07\00:17:46.52
Put your hips back.
00:17:46.57\00:17:48.25
Slow. Sit down into it.
00:17:48.30\00:17:51.72
Okay and up slow, slow, slow...
00:17:51.77\00:17:56.55
Good!
00:17:56.60\00:17:57.75
Going back down again.
00:17:57.80\00:18:00.95
Keep fighting it!
00:18:01.00\00:18:03.08
Good! Sit there.
00:18:03.13\00:18:05.32
And up slow, slow, slow
00:18:05.37\00:18:09.28
Watch your back
position there, okay?
00:18:09.33\00:18:12.38
And back down.
00:18:12.43\00:18:13.52
Okay! We're gonna
hold that for 30 seconds.
00:18:13.57\00:18:17.35
Alright, hang in there!
00:18:18.93\00:18:22.85
There's five.
00:18:22.90\00:18:24.75
Legs might start to
tremble a little bit there.
00:18:26.70\00:18:29.48
Just stay tough! Come on!
00:18:29.53\00:18:31.88
Ten!
00:18:31.93\00:18:34.88
Fifteen!
00:18:34.93\00:18:36.32
It's gonna feel
good when we stand up.
00:18:36.37\00:18:38.65
Trust me!
00:18:38.70\00:18:39.68
10, 9, 8, 7, 6, 5, 4, 3, 2
00:18:39.73\00:18:51.92
Feel those?
00:18:51.97\00:18:53.18
Yeah, those are a lot of fun!
00:18:53.23\00:18:54.62
Okay go ahead and lay
down there on your sides.
00:18:54.67\00:18:59.95
Okay you're going to
get a hold of an ankle
00:19:00.00\00:19:02.28
and stretch the quadriceps.
00:19:02.33\00:19:03.82
Good!
00:19:08.80\00:19:11.28
Okay let's hold that
for five more seconds!
00:19:11.33\00:19:16.35
3, 2, 1 Okay switch over.
00:19:16.40\00:19:22.62
Good!
00:19:28.43\00:19:33.82
Five more seconds!
00:19:33.87\00:19:36.35
4, 3, 2, 1 Good!
00:19:36.40\00:19:40.92
Okay lie on your back.
00:19:40.97\00:19:43.22
Okay bring one leg up
00:19:43.27\00:19:45.82
and try to get a hold
of your ankle if you can
00:19:45.87\00:19:48.68
and pull back... Good!
00:19:48.73\00:19:53.58
These guys are young, so,
00:19:53.63\00:19:54.60
I know they'd have
pretty good flexibility.
00:19:54.63\00:19:57.35
You wanna keep
that through your youth.
00:19:57.40\00:19:58.55
You don't want
to let yourself go
00:19:58.60\00:20:01.12
as you get older.
00:20:01.17\00:20:02.35
Flexibility
doesn't have to leave.
00:20:02.40\00:20:04.05
It leaves because of inactivity.
00:20:04.10\00:20:05.82
Not because of
being muscle bound
00:20:05.87\00:20:07.55
but simply
because we're not doing
00:20:07.60\00:20:08.98
full range
motion exercise anymore!
00:20:09.03\00:20:13.58
Okay and switch!
00:20:13.63\00:20:15.18
I didn't forget
about you really.
00:20:15.23\00:20:18.38
Okay!
00:20:18.43\00:20:21.68
Okay we'll back it up...
00:20:21.73\00:20:23.38
move your ankle a
little bit more if you can.
00:20:23.43\00:20:26.22
Okay. Let's hold that
for five more seconds.
00:20:26.27\00:20:33.12
2, 3, 4, 5 Good.
00:20:33.17\00:20:37.18
Okay knees bent,
00:20:37.23\00:20:39.02
feet on the floor,
00:20:39.07\00:20:40.04
hands behind the neck.
00:20:40.05\00:20:41.05
We're gonna do what is
called abdominal crunches.
00:20:41.10\00:20:43.62
You're gonna crunch up.
00:20:43.67\00:20:45.52
Try and lift your
chin towards the ceiling.
00:20:45.57\00:20:47.65
Ready... up and down.
00:20:47.70\00:20:49.62
And up and down. Good!
00:20:49.67\00:20:51.75
You're looking good!
00:20:51.80\00:20:53.42
Keep going now!
00:20:53.47\00:20:54.75
We're gonna do 20 of them.
00:20:54.80\00:20:56.65
4 (try to stay together on that)
00:20:56.70\00:20:59.82
Okay, both of you go down.
00:20:59.87\00:21:01.75
Okay now up.
00:21:01.80\00:21:02.95
That's 7 and up, 8
00:21:03.00\00:21:07.02
Keep going! Up 10, up 11,
00:21:07.07\00:21:12.28
up 12...
00:21:12.33\00:21:13.38
Come on stay
with it! Up 13, up 14,
00:21:13.43\00:21:18.32
up 15,
00:21:18.37\00:21:20.15
up 16, up 17,
00:21:20.20\00:21:24.45
up 18, up 19,
00:21:24.50\00:21:28.42
up 20
00:21:28.47\00:21:29.68
Now, I know there's a
group out there called N'Sync
00:21:29.73\00:21:31.78
but we're gonna name
you guys out of sync here.
00:21:31.83\00:21:34.48
Okay bend those... lift
those feet off the floor
00:21:34.53\00:21:38.48
and cross at the ankles.
00:21:38.53\00:21:39.50
Okay try and follow my count!
00:21:39.53\00:21:41.58
Ready? Up and down.
00:21:41.63\00:21:43.42
Up, down,
00:21:43.47\00:21:46.98
up, down,
00:21:47.03\00:21:49.02
up, down,
00:21:49.07\00:21:50.55
up, down,
00:21:50.60\00:21:51.57
up, down,
00:21:51.60\00:21:52.62
up, down,
00:21:52.67\00:21:55.38
You're down.
00:21:55.43\00:21:56.68
Up, down,
00:21:56.73\00:21:59.02
up, down,
00:21:59.07\00:22:00.48
up, down,
00:22:00.53\00:22:02.35
up, down.
00:22:02.40\00:22:03.62
Ten more!
00:22:03.67\00:22:04.72
Up down,
00:22:04.77\00:22:06.55
up, down,
00:22:06.60\00:22:07.95
up, down,
00:22:08.00\00:22:09.85
up, down,
00:22:09.90\00:22:11.68
up down.
00:22:11.73\00:22:13.15
Last five.
00:22:13.20\00:22:14.92
Up, down,
00:22:14.97\00:22:15.94
up, down,
00:22:15.95\00:22:17.08
up, down,
00:22:17.13\00:22:18.52
up, down,
00:22:18.57\00:22:20.52
One more!
00:22:20.57\00:22:21.82
Up, down.
00:22:21.87\00:22:23.35
Legs straight up.
00:22:23.40\00:22:24.68
You can't tell I was
ever a coach can you?
00:22:24.73\00:22:27.22
Okay let's go!
00:22:27.27\00:22:28.98
Up, down,
00:22:29.03\00:22:30.82
up, down. Come on!
00:22:30.87\00:22:32.98
up, down,
00:22:33.03\00:22:34.75
up, down,
00:22:34.80\00:22:37.05
down,
00:22:37.10\00:22:38.82
up, down,
00:22:38.87\00:22:40.82
up.
00:22:40.87\00:22:42.35
Let's go five more!
00:22:42.40\00:22:44.08
1, 2, 3, 4, 5
00:22:44.13\00:22:51.52
Keep your legs straight!
00:22:51.57\00:22:52.65
Lower them down real slow, okay?
00:22:52.70\00:22:55.98
Good!
00:22:56.03\00:22:57.00
Okay come on up
fellas and stand back here.
00:22:57.01\00:23:02.82
Put your hand on
my shoulder. Okay.
00:23:02.87\00:23:05.42
Get back a little further
so the balls of your feet
00:23:05.47\00:23:07.58
are on the edge there, okay?
00:23:07.63\00:23:09.55
Now, we're gonna go
way down and way up. Okay!
00:23:09.60\00:23:13.58
And up and down
00:23:13.63\00:23:16.62
and up and down.
00:23:16.67\00:23:18.62
Good!
00:23:18.67\00:23:19.88
And up and down
00:23:19.93\00:23:22.48
Good!
00:23:22.53\00:23:23.58
Keep going!
00:23:23.63\00:23:25.18
Up, down.
00:23:25.23\00:23:27.68
Good!
00:23:27.73\00:23:31.42
Excellent!
00:23:31.47\00:23:35.88
Okay let's do some fast now.
00:23:35.93\00:23:38.65
Fast!
00:23:38.70\00:23:40.08
Good!
00:23:40.13\00:23:52.88
Okay now slow.
00:23:52.93\00:23:55.28
I said slow... Press up.
00:23:55.33\00:23:57.45
Press up.
00:23:57.50\00:23:58.52
Good.
00:23:58.57\00:23:59.54
Press up and up
00:23:59.55\00:24:02.05
and up.
00:24:02.10\00:24:03.07
Now fast again!
00:24:03.08\00:24:04.38
Good!
00:24:04.43\00:24:05.78
Good!
00:24:05.83\00:24:06.92
Push.
00:24:06.97\00:24:08.35
Keep it going!
00:24:08.40\00:24:14.85
Three more.
00:24:14.90\00:24:18.35
Okay, now five more slow.
00:24:18.40\00:24:21.05
Come on! Work it.
00:24:21.10\00:24:23.52
Work it.
00:24:23.57\00:24:25.05
Okay now way up
high and hold it there!
00:24:25.10\00:24:29.12
Now down and stretch.
00:24:29.17\00:24:31.35
Hold the stretch.
00:24:31.40\00:24:32.75
Don't fall off!
00:24:32.80\00:24:34.15
Okay good! Back on the platform.
00:24:34.20\00:24:36.62
Now we're gonna
stretch those muscles out.
00:24:36.67\00:24:39.12
Reach back with your foot
00:24:39.17\00:24:40.82
and press your
heel to the floor!
00:24:40.87\00:24:42.92
Keep that leg
straight and that one bent.
00:24:42.97\00:24:49.42
And switch.
00:24:53.70\00:24:55.42
Hold that.
00:25:04.20\00:25:06.02
Good!
00:25:06.07\00:25:10.15
Okay relax!
00:25:10.20\00:25:11.58
Now we're gonna put
our hands behind the back.
00:25:11.63\00:25:14.28
We're going to
bend over at the waist;
00:25:14.33\00:25:17.58
and then we're gonna
come up and lay back.
00:25:17.63\00:25:20.02
Stretch the
abdominal and back over
00:25:20.07\00:25:23.98
and up and back and over.
00:25:24.03\00:25:29.62
Up and back... Good!
00:25:29.67\00:25:31.82
Keep it going!
00:25:31.87\00:25:38.75
And we're gonna do five more!
00:25:38.80\00:25:41.22
Two more.
00:25:52.17\00:25:59.02
Okay good.
00:25:59.07\00:26:00.04
Now to cool down
00:26:00.05\00:26:01.02
we're just gonna to
do some trunk rotation.
00:26:01.03\00:26:02.68
We're going to turn
00:26:02.73\00:26:05.42
and turn,
00:26:05.47\00:26:08.05
and turn,
00:26:08.10\00:26:11.02
and turn.
00:26:11.07\00:26:12.04
Good! Keep going!
00:26:12.07\00:26:14.25
Turn.
00:26:14.30\00:26:19.05
Good! Keep it going!
00:26:19.10\00:26:22.85
Five more each way!
00:26:22.90\00:26:27.65
There's 1,
00:26:27.70\00:26:32.08
and 2,
00:26:32.13\00:26:36.88
and 3,
00:26:36.93\00:26:41.02
and 4,
00:26:41.07\00:26:45.12
and 5!
00:26:45.17\00:26:46.14
Okay! Now we're gonna
turn our head to the side!
00:26:46.17\00:26:51.12
And turn.
00:26:51.17\00:26:54.48
Back again; turn.
00:26:54.53\00:27:00.85
And turn.
00:27:00.90\00:27:03.55
One more time!
00:27:03.60\00:27:05.18
Turn.
00:27:05.23\00:27:06.45
Okay good!
00:27:06.50\00:27:07.52
Thanks a lot fellas.
00:27:07.57\00:27:10.98
In our society today teenagers
00:27:11.03\00:27:12.58
are getting fatter than ever
00:27:12.63\00:27:14.65
and the reason why I believe is;
00:27:14.70\00:27:15.88
We're not getting the
type of exercise we once did!
00:27:15.93\00:27:18.58
Physical education programs are
00:27:18.63\00:27:20.22
no longer required
like they once were.
00:27:20.27\00:27:22.45
It's so important that
our young people get out there
00:27:22.50\00:27:24.15
and start to exercise!
00:27:24.20\00:27:25.17
Not only is it good
for their physical health,
00:27:25.18\00:27:26.65
but it's good for
their mental health as well.
00:27:26.70\00:27:28.72
That in turn will
affect their spiritual health.
00:27:28.77\00:27:31.15
As they feel
good about themselves;
00:27:31.20\00:27:33.02
they'll be more
apt to be receptive
00:27:33.07\00:27:35.18
to spiritual things
00:27:35.23\00:27:36.20
and also to be
kind to one another
00:27:36.23\00:27:37.52
and be able to
listen attentively in class.
00:27:37.57\00:27:40.02
Let's teach them to do
it for the right reason!
00:27:40.07\00:27:42.28
Philippians 4:13 says:
00:27:42.33\00:27:43.45
"I can do all
things through Christ
00:27:43.50\00:27:45.45
"who strengthens me!"
00:27:45.50\00:27:46.98
God bless,
00:27:47.03\00:27:48.00
we'll see you next time!
00:27:48.01\00:27:48.98