[Disclaimer]
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Have you heard that
women are the weaker sex?
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Well, we have
something to do for that!
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And so we'd like
you to stay tuned for
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Body & Spirit coming up next!
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Hello I'm Dick
Nunez, Wellness Director for
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Black Hills Health
and Education Center.
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Welcome to Body & Spirit!
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Today we have a special program!
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It's going to be called;
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"Strength Training for Women".
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Often times women
think that their role
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is to be weak!
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They don't have to be weak!
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They can
actually be very strong.
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I've seen women do
incredible feats of strength.
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There was a
young gal I worked with
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who was only 123
pounds, 5'2", 15 years old
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and she could bench press
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an unbelievable 215 pounds!
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This kind of worked
against her a little bit
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because when some
of the guys her age
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would look to ask girls out,
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they wouldn't ask her out.
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She was very attractive.
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I said, "why don't
you ever ask her out?"
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They said, "we
don't ask out girls that
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"are stronger than we are."
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Well the
reality is women can get
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much stronger than they thought!
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They are smaller
naturally than men;
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and have smaller bone structures
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and less muscle tissue over all.
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But women can
respond just as well as men
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when it comes to
strength training!
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We know the Bible teaches us
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that we're supposed to
take care of our bodies
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and do all to the glory of God.
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Everything we eat,
everything we drink,
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everything we do
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should be done
to the glory of God.
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That includes
taking care of our body so
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there's no excuse
for women just to let
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themselves go simply
because of the fact that
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they don't think
they can get stronger!
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We don't want women to
have problems with their
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posture or have
the osteoporosis,
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or the things
that are so associated
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that can easily be
prevented if they just get
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on a regular exercise program!
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So if we're
ready, let's get started!
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Helping me today
will be Tammy and Susan.
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We're gonna have
a lot of fun today!
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At least I am!
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Okay, so we need to
make sure we're good
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and warmed up
before we do any of this.
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So let's do some arm circles
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just to get ourselves...
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Get some blood circulating
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and get the body
ready for what is to come.
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Remember a warmed
up muscle works so much
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better than a cold muscle.
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Stretching is not warming up.
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The best way to
warm up is simply
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getting some
motion going in the body.
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Okay let's go
back the other way.
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and let's do
about ten more of these!
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There's 1, 2, 3,
4, 5, 6, 7, 8, 9, 10
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Good!
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Are we ready?
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Good, hit the deck!
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Okay what we're
gonna do is some push ups.
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Push ups can be done
a couple different ways.
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They can be done
in a military position
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or it can be done on the knees.
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I see both the gals
have gone immediately
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to their knees
without even asking me
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which position I
wanted them to be in.
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Also, we can do this
against the wall so we'll
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go ahead and let them
do it from a knee position
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and we can still
get the desired effect.
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Okay, let's go ahead
and start going down and up!
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It's important to
keep the body straight.
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When people do it off
their knees often times
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they want to put
their hips way up in the air
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and that's wrong.
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We want a nice flat back still
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like we have here.
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People often say,
"well how many should I do?"
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I say, "well I don't
know, until we're finished!"
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We're doing good!
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Keep it up!
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Women are very
capable of doing push ups.
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I've seen women
do one hand push ups
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without any problem at all.
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We're not going
to do that today!
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Come on!
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It makes it harder
when you're laughing!
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Push! And push!
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Good!
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Another one! And push!
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Good!
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Keep going! Okay
let's go three more.
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There's 1,
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Pop it right up! 2
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-One more time.
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That's the wrong
answer! [laughing]
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Okay let's go part way down
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and hold for ten seconds.
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1, 2, 3, 4, 5, 6, 7, 8, 9,
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10 Good!
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Ah! That felt good!
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Good way to start our workout!
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Now we need to stretch out.
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So let's just put the arms back.
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Feel the chest stretch.
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Make sure you get some nice,
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deep breaths as well.
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Okay let's bring it across.
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Give yourself a big hug.
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Pull your shoulder
blades out as much as you can.
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Okay good!
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Now let's go back again.
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Nice deep breath, stretch back
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and now let's bring it across.
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Give yourself a hug.
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Okay and relax. Alright!
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Tammy if you'd get the
towels for us over there...
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There's only 2 of them
and that's for a reason.
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We're gonna do what we call
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a little bit of
buddy training but we'll
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also make this so...
those at home who don't
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have somebody to work out with;
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that they can do
this on their own.
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So we want to stay with
the major muscle groups.
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We're going to start
with the upper back necks
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and the way we're going
to do this is we're going to
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have a little tug
of war back and forth;
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Remember the old
partner sawing wood?
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Okay. That's what
we're going to be like.
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Here you grab that
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and then you'll be
grabbing this like this.
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You'll want to turn to the side.
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Turn the other way.
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There you go!
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So I'll be
pulling this way and...
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[laughing]
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We've got a
battle going on here!
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Shall I really yank on
one and see what happens?
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[laughing]
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Okay Susan! Go
ahead and take my place.
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Now make sure you get good range
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of motion back and forth.
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Keep yourselves... there you go!
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Instead of leaning way back.
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Good.
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Try and feel the
muscles here on your side.
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For those at home
that don't have a partner
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you can simply do it
with your own resistance here.
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Working out with
somebody can make it more fun
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in lots of different ways.
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It will also add a
variety to your workout
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and you keep each other honest.
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Good! Keep going!
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Five more.
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1, 2, 3, 4 and 5
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Now shift your body
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so you're doing
the other side now.
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There you go!
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Good!
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Okay and this
time you want to extend
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your left arm out
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and feel it stretching
your latissimus dorsi.
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Give yourself resistance.
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Good!
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Make sure the
other person can get
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the full range of motion.
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If it becomes a tug of war;
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then we might have fun
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but we're not
getting much exercise done.
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Good! Keep it going.
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Eight more.
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There's 1, 2, 3, 4, good.
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5, 6, 7, and 8! Good job.
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Now we're going
to do some shoulders.
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The way we're going to
do this is we're going to do
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some lateral raises.
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Susan I just
want you to stand here
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and Tammy you'll
be in this position.
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You'll raise your
arms out to the side.
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Raise them up. Okay.
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Tammy you'll add the resistance
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and you'll want to fight
it on the way down as well.
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Up! That's better. Very good!
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Okay Tammy why
don't you go ahead
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and take over for me there?
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You want to make sure she
gets a good range of motion.
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For those at home if
you don't have somebody
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to do it with;
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just doing it on
your own with no weights
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or by using some
dumbbells or some books
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or some cans of
food or jugs of water;
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whatever you want to do
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you can do the same
thing and add the resistance.
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Okay keep going!
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Work it hard!
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Fight her on the way down Susan.
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Fight it!
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There you go!
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Five more times.
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There's 1, 2, just
remember, you can do it to her
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right after you get done here.
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3... two more.
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Fight it hard!
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Last one.
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Now just try to hold it there!
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Hold it as hard as you can.
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Don't let her push you down!
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Okay Tammy, try
to push her down.
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Good! All the way down.
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Good.
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Alright! Go ahead
and switch around.
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You'll be pushing
on the wrists there.
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Okay raise up and resist down.
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Good!
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Excellent!
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This is a good
one for the deltoids.
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(which are the shoulders).
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Also the trapezius.  They're
coming into play back here.
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The vaterscapule.
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A lot of the muscles
around the scapule area.
00:09:54.83\00:09:59.82
Good! Good.
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Is that fun?
00:10:03.93\00:10:06.22
Okay let's go five more.
00:10:12.90\00:10:15.88
Make her work!
00:10:18.63\00:10:23.32
Good!
00:10:23.37\00:10:24.34
Two more.
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Okay now going on up
00:10:30.57\00:10:32.98
and try to hold it as
hard as you can Tammy.
00:10:33.03\00:10:34.62
[laughing]
00:10:34.67\00:10:37.58
Okay good!
00:10:37.63\00:10:38.62
Alright split up in our spots
00:10:38.67\00:10:40.05
we're going to do a
little stretching here.
00:10:40.10\00:10:42.98
Let's put the
arm up over the head
00:10:43.03\00:10:45.02
and we're going to
stretch the latissimus area.
00:10:45.07\00:10:48.75
Okay you want to get a
hold of an elbow Susan.
00:10:48.80\00:10:51.88
There you go!
00:10:51.93\00:10:53.18
Pull that way.
00:10:53.23\00:10:56.42
Come and put your
arm over your head.
00:10:56.47\00:11:01.28
Okay, we're gonna hold
that for five more seconds.
00:11:01.33\00:11:05.68
4, 3, 2, 1
00:11:05.73\00:11:08.88
Switch. Other side...
00:11:08.93\00:11:14.68
Back just a little bit Susan.
00:11:14.73\00:11:18.45
Okay and we're gonna
do five more seconds.
00:11:18.50\00:11:25.32
4, 3, 2, 1
00:11:25.37\00:11:29.02
Good!
00:11:29.07\00:11:30.35
Now let's bring the arm across.
00:11:30.40\00:11:33.42
Stretch your shoulder.
00:11:33.47\00:11:41.38
Five more seconds!
00:11:41.43\00:11:43.45
4, 3, 2, 1
00:11:43.50\00:11:46.65
Switch!
00:11:46.70\00:11:50.15
Nice steady tension here.
00:11:53.47\00:11:54.75
Feel it in the shoulder area.
00:11:54.80\00:11:57.02
Don't take it to an
extreme pain range at all!
00:11:57.07\00:11:59.88
Five more seconds.
00:11:59.93\00:12:01.05
4, 3, 2, 1 Relax! Good.
00:12:01.10\00:12:05.82
We're gonna do
some arm exercise now
00:12:05.87\00:12:07.72
and we're going to do
this in a buddy system again.
00:12:07.77\00:12:10.98
While one of you
is doing a bicep curl
00:12:11.03\00:12:13.92
by having it like this;
00:12:13.97\00:12:15.55
The other one is going to
be doing a tricep press down.
00:12:15.60\00:12:18.52
Okay, so for example
00:12:18.57\00:12:20.52
Tammy if you
and I are doing this
00:12:20.57\00:12:22.75
and you're gonna
grab it palms up.
00:12:22.80\00:12:24.35
Face me okay, now
go all the way down.
00:12:24.40\00:12:27.05
Okay and you're
going to curl it up
00:12:27.10\00:12:29.28
and then I'm gonna push it down.
00:12:29.33\00:12:31.42
So I'm using my triceps
while you use your biceps, okay?
00:12:31.47\00:12:35.52
Susan go ahead and
take my position there.
00:12:39.00\00:12:43.02
Okay.
00:12:43.07\00:12:44.22
Once again we want to
make sure each one of you
00:12:44.27\00:12:45.98
gets a full range of motion.
00:12:46.03\00:12:47.42
Susan you need to get
lower on the towel there
00:12:47.47\00:12:50.95
so you can push down.
00:12:51.00\00:12:52.35
So your arms are as straight as
00:12:52.40\00:12:54.25
they will go with that, good.
00:12:54.30\00:12:56.92
Now for those at
home who are by yourself,
00:12:56.97\00:13:00.45
just take your towel
and you can do the biceps
00:13:00.50\00:13:03.75
right now.
00:13:03.80\00:13:05.55
Up and down.
00:13:05.60\00:13:07.45
Do about 20
repetitions each arm.
00:13:07.50\00:13:12.92
Okay and push
down. All the way down.
00:13:12.97\00:13:16.65
Good!
00:13:25.30\00:13:27.98
And we're gonna do five more.
00:13:28.03\00:13:29.98
Good.
00:13:39.73\00:13:41.25
One more.
00:13:41.30\00:13:42.88
That's it!
00:13:42.93\00:13:44.48
Okay switch around.
00:13:44.53\00:13:49.58
Okay curl up. Push way down.
00:13:49.63\00:13:53.08
Good!
00:13:53.13\00:13:54.72
Now for those at home;
00:13:59.77\00:14:01.15
you can do the triceps same way.
00:14:01.20\00:14:03.88
Just take one arm at
a time using your towel;
00:14:03.93\00:14:07.35
pushing it down.
00:14:07.40\00:14:08.62
And again, do
about 20 on each arm.
00:14:08.67\00:14:11.62
Okay let her get up
a little higher Tammy.
00:14:11.67\00:14:15.02
You want to curl it up.
00:14:15.07\00:14:16.95
Good!
00:14:17.00\00:14:18.58
Go way down.
00:14:18.63\00:14:19.95
Good.
00:14:20.00\00:14:21.52
Go up and down.
00:14:21.57\00:14:22.85
Make sure you're
giving each other resistance.
00:14:22.90\00:14:24.95
Make each other
work a little bit;
00:14:25.00\00:14:26.62
but you want to make sure you
00:14:26.67\00:14:29.32
can get the
range of motion still.
00:14:29.37\00:14:31.52
Okay Susan make her work!
00:14:31.57\00:14:33.52
Push it down.
00:14:33.57\00:14:35.52
Good.
00:14:35.57\00:14:36.54
Tammy make her
work to curl it up.
00:14:36.55\00:14:38.82
Good!
00:14:38.87\00:14:40.38
There you go!
00:14:40.43\00:14:42.15
Now we're looking better.
00:14:42.20\00:14:43.88
Keep going!
00:14:43.93\00:14:49.88
We're gonna do ten more.
00:14:49.93\00:14:53.48
There's 1, 2, 3,
00:14:53.53\00:14:59.82
good,
00:14:59.87\00:15:01.52
4, 5, 6, 7,
00:15:01.57\00:15:10.98
Three more times.
00:15:11.03\00:15:14.12
8, 9, last one, and 10.
00:15:14.17\00:15:20.35
Good job!
00:15:20.40\00:15:21.68
Alright I'll take the towels.
00:15:21.73\00:15:23.18
We're gonna go into
some leg training now.
00:15:23.23\00:15:25.48
The way we're
going to do that is;
00:15:25.53\00:15:27.15
We're going to do some squats.
00:15:27.20\00:15:28.92
So I want you to cross
your arms across your chest
00:15:28.97\00:15:32.38
and get your
feet apart so they're
00:15:32.43\00:15:35.98
a little wider
than shoulder width.
00:15:36.03\00:15:38.42
Okay, and we're
gonna squat real slow.
00:15:38.47\00:15:41.55
It's gonna be a lot of fun!
00:15:41.60\00:15:43.18
It's ten seconds down
00:15:43.23\00:15:45.15
and 10 seconds up.
00:15:45.20\00:15:46.42
I'll stay here with you so
we can all enjoy it together;
00:15:46.47\00:15:49.08
Okay are we ready?
00:15:49.13\00:15:50.72
And let's start!
00:15:50.77\00:15:52.15
3, 4, 5, 6, 7, 8, 9, 10
00:15:52.20\00:15:58.58
Up slow. 2, 3,
4, 5, 6, 7, 8, 9, 10
00:15:58.63\00:16:06.55
And down. 2, 3,
4, 5, 6, 7, 8, 9, 10
00:16:06.60\00:16:15.35
Up slow. 2, 3,
4, 5, 6, 7, 8, 9, 10
00:16:15.40\00:16:24.05
Notice we're
stopping short of lock out
00:16:24.10\00:16:27.02
so we keep the
tension on the thighs.
00:16:27.07\00:16:32.42
Good!
00:16:32.47\00:16:33.44
Up slow. 2, 3,
4, 5, 6, 7, 8, 9, 10
00:16:33.45\00:16:40.52
Down slow. 2, 3,
4, 5, 6, 7, 8, 9, 10
00:16:40.57\00:16:48.98
Up slow. 2, 3, 4,
5, 6, 7, 8, 9, 10.
00:16:49.03\00:16:57.58
Down slow.
00:16:57.63\00:16:58.92
Those at home
if you have to stop
00:16:58.97\00:17:00.18
and take a rest
that's okay! But not here!
00:17:00.23\00:17:05.58
Hang in there!
Okay let's Start up.
00:17:05.63\00:17:07.85
2, 3, 4, 5, 6, 7, 8, 9, 10
00:17:07.90\00:17:14.12
And down. 2, 3,
4, 5, 6, 7, 8, 9, 10
00:17:14.17\00:17:22.18
And up slow. 2, 3,
4, 5, 6, 7, 8, 9, 10
00:17:22.23\00:17:30.92
Good! Keep going.
00:17:30.97\00:17:35.68
Nice and tight.
00:17:35.73\00:17:39.25
Up slow. 5, 6, 7, 8, 9, 10
00:17:39.30\00:17:46.05
One more. 2, 3,
4, 5, 6, 7, 8, 9, 10
00:17:46.10\00:17:54.12
And up slow. 2,
3, 4, 5, 6, 7, 8, 9,
00:17:54.17\00:18:02.08
Now down and
hold for 30 seconds!
00:18:02.13\00:18:07.08
This is always the tough part!
00:18:07.13\00:18:10.92
Five...
00:18:10.97\00:18:14.08
Am I counting too slow?
00:18:14.13\00:18:16.52
10
00:18:16.57\00:18:20.22
15
00:18:20.27\00:18:24.88
20
00:18:24.93\00:18:26.18
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:18:26.23\00:18:37.85
Okay now we need
to stretch those out;
00:18:37.90\00:18:40.18
so go ahead and lay
down on your sides there.
00:18:40.23\00:18:43.72
Let scoot your
head up this way Tammy.
00:18:43.77\00:18:46.28
Reach back and grab an ankle
00:18:46.33\00:18:49.32
and stretch the quadriceps.
00:18:49.37\00:18:51.32
That should feel good
after what we just did!
00:18:51.37\00:18:56.18
Very important to
keep the flexibility in
00:18:56.23\00:18:58.28
the muscles we work.
00:18:58.33\00:19:00.62
A good stretch after we do this
00:19:00.67\00:19:02.75
will feel very good!
00:19:02.80\00:19:06.48
Okay, five more seconds.
00:19:06.53\00:19:09.75
4, 3, 2, 1 Good! Relax!
00:19:09.80\00:19:14.45
Okay over on the other side!
00:19:14.50\00:19:17.92
Let's do the other leg
00:19:17.97\00:19:24.58
and pull.
00:19:24.63\00:19:25.78
Squat is
excellent compound exercise
00:19:25.83\00:19:28.55
so it gets a lot of
the lower body stimulated.
00:19:28.60\00:19:32.22
The gluteus
maximus, the hamstrings,
00:19:32.43\00:19:35.68
the quadriceps;
00:19:35.73\00:19:36.70
A little bit of
everywhere on that!
00:19:36.71\00:19:38.05
Five more seconds
00:19:38.10\00:19:40.28
4, 3, 2, 1
00:19:40.33\00:19:42.42
Lie on your back.
00:19:42.47\00:19:44.68
Bring one leg up.
00:19:44.73\00:19:46.22
Okay and try to get a
hold of your ankle if you can
00:19:46.27\00:19:49.98
and pull back towards you.
00:19:50.03\00:19:53.72
This will stretch
the hamstring area.
00:19:53.77\00:19:58.78
Okay and let's hold
that for five more seconds.
00:19:58.83\00:20:03.22
4, 3, 2, 1 Good!
00:20:03.27\00:20:07.58
Okay switch.
00:20:07.63\00:20:11.95
Nice steady pull.
00:20:12.00\00:20:16.45
Remember
stretching shouldn't hurt.
00:20:16.50\00:20:18.15
You should simply feel
the muscles being stretched.
00:20:18.20\00:20:21.68
You don't want to take
it to extreme pain range
00:20:21.73\00:20:24.28
or you could end
up hurting yourself!
00:20:24.33\00:20:27.55
Okay five more seconds.
00:20:27.60\00:20:28.98
4, 3, 2, 1 Good. Relax.
00:20:29.03\00:20:34.78
Okay now you looked a
little too relaxed there
00:20:34.83\00:20:37.22
so we don't want to get
pillows and blankets out!
00:20:37.27\00:20:39.48
So bend your
knees, feet on the ground,
00:20:39.53\00:20:42.55
put your hands behind your neck
00:20:42.60\00:20:44.55
and we're going
to do some crunches.
00:20:44.60\00:20:47.15
Abdominal crunches.
00:20:47.20\00:20:48.17
Want the chin to the
ceiling as your coming up.
00:20:48.18\00:20:50.22
Ready?
00:20:50.27\00:20:51.24
Go!
00:20:51.25\00:20:53.08
Okay let's try to
get up a little more.
00:20:53.13\00:20:55.62
And down.
00:20:55.67\00:20:56.64
Up and down.
00:20:56.67\00:20:57.68
Chin up as you
come up and down okay?
00:20:57.73\00:21:01.35
Up, down,
00:21:01.40\00:21:03.52
up, down,
00:21:03.57\00:21:05.35
up, down.
00:21:05.40\00:21:07.48
Come on!
00:21:07.53\00:21:08.85
Keep going!
00:21:08.90\00:21:14.38
Keep it going.
00:21:14.43\00:21:15.40
Come on!
00:21:15.41\00:21:16.38
Up, down,
00:21:16.39\00:21:17.36
up, down.
00:21:17.37\00:21:18.68
Faster! Faster!
00:21:18.73\00:21:20.32
Faster!
00:21:20.37\00:21:21.78
That's better!
00:21:24.03\00:21:25.82
Now we're crunching!
00:21:25.87\00:21:27.45
Ten more.
00:21:27.50\00:21:28.47
1, 2, 3, 4, 5, 6, 7
00:21:28.48\00:21:37.35
Come on! 8
00:21:37.40\00:21:38.98
We're slowing down!
00:21:39.03\00:21:40.75
9, 10
00:21:40.80\00:21:42.55
Feet off the floor,
00:21:42.60\00:21:44.08
cross at the ankle,
00:21:44.13\00:21:45.48
knees bent, okay!
00:21:45.53\00:21:47.22
And go!
00:21:47.27\00:21:48.25
Crunch up.
00:21:48.30\00:21:50.18
Come on pick it up!
00:21:50.23\00:21:51.82
Faster!
00:21:51.87\00:21:52.84
There we go!
00:21:52.85\00:21:56.45
Good, good.
00:21:56.50\00:21:58.22
Keep going!
00:21:58.27\00:21:59.45
Good Tammy, good pace!
00:21:59.50\00:22:03.92
Keep going!
00:22:03.97\00:22:05.55
Ten more!
00:22:05.60\00:22:06.57
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:22:06.58\00:22:17.75
Legs straight up in the air.
00:22:17.80\00:22:21.28
Okay and go.
00:22:21.33\00:22:23.02
Good.
00:22:23.07\00:22:27.38
Keep it going! Nice, good pace!
00:22:27.43\00:22:30.48
5, 6
00:22:30.53\00:22:31.82
We're going to 20!
00:22:31.87\00:22:33.15
7, 8, 9, 10, 11,
00:22:33.20\00:22:38.32
12, 13, 14, 15,
00:22:38.37\00:22:42.28
16, 17, 18, 19
00:22:42.33\00:22:47.52
Now start letting
your legs down slow. Slow.
00:22:47.57\00:22:51.52
Straighten them out.
00:22:51.57\00:22:52.82
Straighten them out.
00:22:52.87\00:22:54.08
Straighten them out.
00:22:54.13\00:22:55.52
Straighten them out.
00:22:55.57\00:22:57.65
Oh good!
00:22:57.70\00:22:59.08
That was nice!
00:22:59.13\00:23:00.10
Turn out on your abdomen.
00:23:00.11\00:23:02.28
Okay push
yourself up on your hands
00:23:02.33\00:23:05.08
and stretch the abdominal wall.
00:23:05.13\00:23:07.62
Okay go ahead and see if
you can push yourself up!
00:23:07.67\00:23:10.92
Good!
00:23:10.97\00:23:11.94
Feel that
abdominal wall stretch.
00:23:11.95\00:23:14.45
Excellent! Okay.
00:23:14.50\00:23:16.62
Hands behind the back.
00:23:16.67\00:23:18.62
Okay we're going to lift
our chest off the ground.
00:23:18.67\00:23:21.88
Up! Good.
00:23:21.93\00:23:23.72
And down.
00:23:23.77\00:23:24.75
Up and down. Good!
00:23:24.80\00:23:26.62
Let's do 20 of those!
00:23:26.67\00:23:30.18
Okay let's get you in unison!
00:23:30.23\00:23:31.78
Both of you down.
00:23:31.83\00:23:32.80
And up and down,
00:23:32.83\00:23:34.18
up, down.
00:23:34.23\00:23:35.68
Good! Up, down.
00:23:35.73\00:23:38.15
Keep it going!
00:23:38.20\00:23:39.65
Up, down,
00:23:39.70\00:23:41.08
up, down,
00:23:41.13\00:23:42.45
Good!
00:23:42.50\00:23:43.88
You're not in time again!
00:23:43.93\00:23:45.58
Both of you down.
00:23:45.63\00:23:46.60
Eight more.
00:23:46.61\00:23:47.58
Up and down,
00:23:47.59\00:23:49.08
up, down,
00:23:49.13\00:23:50.42
up,
00:23:50.47\00:23:51.44
that's 3, up, 4, up,
00:23:51.45\00:23:53.65
5, up, 6, up,
00:23:53.70\00:23:56.98
7, up, 8.
00:23:57.03\00:23:59.55
Okay. Good job!
00:23:59.60\00:24:00.88
Okay up on your feet.
00:24:00.93\00:24:04.52
Come back over
here, toes are going to be
00:24:04.57\00:24:08.95
on the edge of the platform.
00:24:09.00\00:24:10.45
Put your hands on my shoulder
00:24:10.50\00:24:12.02
so you use me for a brace.
00:24:12.07\00:24:13.05
Okay we're going to go
up and down on the toes!
00:24:13.10\00:24:15.15
Way up and way down!
00:24:15.20\00:24:17.05
Good!
00:24:17.10\00:24:18.28
That's working the calf muscles,
00:24:18.33\00:24:19.78
also known as the gastrocnemius
00:24:19.83\00:24:21.32
and working the
Achilles tendon area.
00:24:21.37\00:24:29.95
This area gets
neglected by a lot of people
00:24:30.00\00:24:33.12
but it's a very
important muscle group.
00:24:33.17\00:24:35.42
The calves are
working all the time!
00:24:35.47\00:24:37.75
Every time we walk.
00:24:37.80\00:24:42.05
Good.
00:24:42.10\00:24:43.38
Keep it going!
00:24:43.43\00:24:45.22
Okay let's do some fast now.
00:24:45.27\00:24:48.15
Good! Good!
00:24:48.20\00:24:54.68
Okay now slow,
00:24:54.73\00:25:02.05
and fast!
00:25:02.10\00:25:03.68
Up and down by
changing speeds we change
00:25:03.73\00:25:06.75
the resistance or the
intensity of the exercise!
00:25:06.80\00:25:11.98
Come on keep it going!
00:25:12.03\00:25:16.12
Now slow again.
00:25:16.17\00:25:18.25
Way up and down.
00:25:18.30\00:25:20.72
Way up and down.
00:25:20.77\00:25:23.25
Good!
00:25:23.30\00:25:24.45
Up, down.
00:25:24.50\00:25:26.15
Five more!
00:25:26.20\00:25:31.38
Now two more.
00:25:31.43\00:25:34.32
Now hold it up
in the up position
00:25:34.37\00:25:36.82
and hold it there.
00:25:36.87\00:25:38.12
Just keep holding it!
00:25:38.17\00:25:39.65
Hold it.
00:25:39.70\00:25:40.68
Hold it.
00:25:40.73\00:25:41.70
Now let it down
and stop way down low
00:25:41.71\00:25:43.48
and hold that.
00:25:43.53\00:25:45.38
Good, good!
00:25:45.43\00:25:46.78
Five more seconds.
00:25:46.83\00:25:47.92
4, 3, 2, 1 Alright!
00:25:47.97\00:25:50.88
Now we need to
stretch those calves out.
00:25:50.93\00:25:54.25
Step back and press
your heel to the ground.
00:25:54.30\00:26:01.18
You should feel
that stretch nicely
00:26:01.23\00:26:02.92
in the back of the calf area.
00:26:02.97\00:26:05.38
You feeling that?
00:26:05.43\00:26:07.05
Good,
00:26:07.10\00:26:08.07
Five more seconds.
00:26:08.08\00:26:09.22
4, 3, 2, 1
00:26:09.27\00:26:11.65
Good and switch!
00:26:11.70\00:26:17.42
Okay ten more seconds.
00:26:17.47\00:26:20.35
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:26:20.40\00:26:28.42
Good.
00:26:28.47\00:26:29.44
Now we're going to
do some trunk rotations
00:26:29.45\00:26:31.72
just to cool down.
00:26:31.77\00:26:34.02
And turn,
00:26:34.07\00:26:35.88
and turn,
00:26:35.93\00:26:38.15
and turn.
00:26:38.20\00:26:40.12
Good!
00:26:40.17\00:26:41.25
Keep turning!
00:26:41.30\00:26:46.18
Turn,
00:26:46.23\00:26:48.18
turn.
00:26:48.23\00:26:51.88
Five more each way!
00:26:51.93\00:26:54.52
There's one and
2 and 3, 4, and 5.
00:26:54.57\00:27:09.52
Alright good job ladies!
00:27:09.57\00:27:10.75
Thanks a lot!
00:27:10.80\00:27:11.77
Well women you
shouldn't be afraid to work out!
00:27:11.78\00:27:13.88
Women often times say,
00:27:13.93\00:27:16.05
"well I don't want
to look like a man."
00:27:16.10\00:27:18.72
Well my comment is
it's hard enough for men
00:27:18.77\00:27:20.72
to look like men so
don't worry about it!"
00:27:20.77\00:27:22.32
You can work out
really hard and not get large
00:27:22.37\00:27:24.68
bulky muscles.
00:27:24.73\00:27:25.70
So keep your exercise
going and what you will find
00:27:25.71\00:27:28.15
is your muscles will
get firmer, stronger;
00:27:28.20\00:27:30.22
More metabolically
active but you're not gonna
00:27:30.27\00:27:31.75
be getting the large
bulk that we associate
00:27:31.80\00:27:33.82
with weight training.
00:27:33.87\00:27:35.18
You can get a lot stronger
and you can do great things
00:27:35.23\00:27:37.82
but remember to do
them for the right reasons.
00:27:37.87\00:27:39.82
Philippians 4:13 says:
00:27:39.87\00:27:41.42
"I can do all things through
00:27:41.47\00:27:42.95
"Christ who strengthens me."
00:27:43.00\00:27:44.12
God bless you and
we'll see you next time.
00:27:44.17\00:27:46.52