[Disclaimer]
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Coming up on Body & Spirit;
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We're going to be going
over a general exercise program
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that will be good for all;
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wether you'd be male
or female; So stay tuned!!
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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're going to be
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going over a general
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exercise program
that's designed to
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stimulate the whole body.
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In the Bible we
read that there are
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many parts of
the body of Christ.
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One is not more
important than the other.
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And, when we
look at the human body
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that same
principle has to hold true.
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if you don't
balance the body then
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you'll start to
have problems with
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pain in our backs or our necks
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or anyplace throughout the body.
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Those nerves will
affect the entire body.
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So, it's so important
that we balance things!
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So that's what we're going to
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try and do today.
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Give you a
general overall program
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that's going to be
good for both men and women.
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So let's go
ahead and get started!
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Coming out to
help me today will be
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Annette and Cari.
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Thank you!
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And we're gonna start just by
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loosening up a little bit.
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And we're going to do that by
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the swinging the arms around.
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Get the blood circulating.
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Remember,
stretching is not warming up.
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Stretching is simply
for a flexibility aspect
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but, we will be doing
some stretching as well.
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But we're also going
to be focusing on some
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strength training.
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This program is
designed to emphasize
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in strength and flexibility!
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We also want to encourage you...
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-Let's go the other way now.
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...encourage
you to get a regular
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aerobic exercise
program such as walking
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or cycling or swimming.
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Anything along those lines.
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There's lots of
different programs out there!
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One of latest
phases out there is Tae Bo
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which also gives you
a good overall workout.
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But we're focusing on
strength and flexibility.
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And then on your
own, you might get
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some
cardiovascular exercise as well.
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Okay and that's good, okay.
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Okay, now what we're
going to do is some push ups.
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Even though we have a
couple of ladies here,
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well actually
mother and daughter,
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I'm not gonna say
which one's which because
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I don't want to get in trouble!
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Go ahead and hit on the floor!
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They both look wonderful
and that's what counts!
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Okay, so go ahead
and do some push ups.
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We're going to
try to do 20 of them.
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Good!
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Push ups are a good exercise for
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both men and women.
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You can either do
them in a military fashion
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or you can do them on your knees
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as both of our
ladies are doing here.
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Good!
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I think we're
having a little problem
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with our counting here.
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Okay!
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Good!
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Okay we've got five to go!
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Let's push hard!!
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There's 1
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and 2
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and 3
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and 4.
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One more time!
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Alright! Good!
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Up on the feet.
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Wasn't that fun?
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Alright that's
what I like to hear.
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Let's stretch back
and stretch the chest
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that we just trained.
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And now we're
going to bring it across
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and stretch the scapula out.
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Okay and again
we're going to go back.
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Stretch the
chest and then across.
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Pull the scapula apart.
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Okay good! Relax.
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Okay, Annette, you
wanna get our towels for us?
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Gonna get our fancy
exercise equipment here.
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Okay, we're going to start by
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doing some upper back work.
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And the way we're
going to do this is;
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we are going to
pull our towel apart.
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And nobody's managed
to rip it in two yet!
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So, I don't know if
one of you can do it
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but, if you can, you
get to keep the towel, okay?
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So pull it apart.
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Bring it up and pull it over
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and up...
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and over...
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And up stretch your back.
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Pull over.
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Keep pulling the
towel apart the whole time.
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You wanna feel this
in the scapula region
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and up through in
the trapezius which are
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the muscles that
come up the neck!
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Okay and we're
gonna do ten more!
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There's 1,
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and 2, 3, 4, 5
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Good!
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6
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We're looking good!
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Nice and
synchronized and everything!
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Good!
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Two more!
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Last one!
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Okay.
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Now, we're gonna bring
the towel back over our head
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and go from side to side now.
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Pulling it across!
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Okay keep it going!
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This is also
working the upper back area
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and the shoulders.
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Keep pulling hard on the towel.
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We'll do ten more each way!
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1
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And 2
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And 3
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good
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Keep going!
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4, 5, 6,
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7, 8
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Two more!
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9
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Last one!
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10
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Good!
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Okay, let's set our
towels down for a moment
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and let's stretch
those muscles out.
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And bring your
arm over your head.
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Pull at the elbow
and we're going to
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hold that for about 15 seconds.
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Nice, steady stretch!
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Five more seconds.
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4, 3, 2, 1
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Switch!
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Anytime we stretch we don't want
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to pull too hard.
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We don't want to
bounce our stretch.
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We want a nice,
steady, static pull on that.
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And five more seconds.
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4, 3, 2, 1
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Relax! Good!
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Okay now we're going
to do some shoulder work.
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We're going to put
our arms out straight
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and we're gonna do
some arm circles here.
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Now we're going
to go bigger circles!
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By varying the
size of the circles
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and the direction and speed;
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we can vary the
intensity of the workout.
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Okay small again!
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Now let's reverse it.
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And larger...
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And bigger still.
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Now back down nice
and tight and small.
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Now back to the front again!
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Doing your
shoulders this way will
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bring in the
muscles of the rotator cuff
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and of the upper back area.
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So now all you have
to hit the deltoids!
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Let's go big again!
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But it's gonna work
the muscles; infraspinatus,
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supraspinatus, teres minor,
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teres major, all the
muscles in your upper back.
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The rhomboids.
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Okay let's go small!
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A lot of people
let their shoulders go
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in the upper back
region and they start to have
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very bad
posture because of that.
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Especially if you spend a
lot of time on a computer.
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Okay and let's reverse it!
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In this day and age
that's a very common occurrence.
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Okay
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and back to the front again!
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Keep the tension
on those shoulders!
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Okay bigger circles now.
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Now let's go small!
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Now reverse it!
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Keep it nice and tight!
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And reverse it again!
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Okay and now what
we're going to do is
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hold it steady for 30 seconds.
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Keep those arms nice and level.
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Ooh we're looking good!
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You're smiling still even!
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Wow! That's great!
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There's ten seconds!
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Let's see if we're
still smiling at 30!
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Keep those arms up!
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And there's 20!
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1, 2, 3
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It will feel good
when we put them down!
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5, 6, 7, 8, 9, and 10!
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Good pump of
the shoulders there!
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Alright!
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We're going to
do some shrugs here
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and we're gonna
go up and around.
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This way we're bringing in
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the trapezius a little more!
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Working the rhomboids in
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between the shoulder blades
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ass we go up and around!
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Keep going!
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Two more!
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Okay now we're
going to go the other way!
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Up and around again!
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Good!
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We want to try to
lift those shoulders
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way up high as
we roll them around!
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Five more!
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Okay, now just straight up
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and down shrugging up.
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Good!
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And five more!
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Okay now we're going to take
00:10:05.43\00:10:07.95
the hands in front of us
00:10:08.00\00:10:09.45
and we're going to draw them up
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and then down.
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It's an upright
row type exercise.
00:10:12.97\00:10:14.92
Do 20 of these.
00:10:16.93\00:10:21.78
Again this is going to
be working the trapezius.
00:10:21.83\00:10:26.72
The muscles coming up
the neck on each side.
00:10:26.77\00:10:29.98
The verta scapula
will be used here some!
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Ten more!
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And 5 more!
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Last one coming up!
00:10:52.27\00:10:54.65
Okay good!
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Alright!
00:10:56.10\00:10:57.07
Now we can
stretch the shoulders out.
00:10:57.08\00:10:58.28
Let's take one arm
and pull it across.
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Feel the stretch there!
00:11:01.27\00:11:05.55
And five more seconds!
00:11:05.60\00:11:07.58
3, 2, 1
00:11:07.63\00:11:10.02
Switch it!
00:11:10.07\00:11:13.95
Nice steady pull.
00:11:14.00\00:11:15.42
No bouncing!
00:11:15.47\00:11:16.44
Get to the point where you feel
00:11:16.45\00:11:17.42
like you wanna stop
00:11:17.43\00:11:18.75
and just hold that position.
00:11:18.80\00:11:21.35
We've got five more seconds.
00:11:21.40\00:11:23.18
4, 3, 2, 1
00:11:23.23\00:11:26.22
Good!
00:11:26.27\00:11:27.35
Okay just relax!
00:11:27.40\00:11:28.62
Let's take a couple
of nice deep breaths.
00:11:28.67\00:11:31.55
Blow out through
the mouth. [exhaling]
00:11:31.60\00:11:34.05
In through the nose. [inhaling]
00:11:34.10\00:11:35.18
Out through the
mouth. [exhaling]
00:11:35.23\00:11:36.75
One more time! [inhaling]
00:11:36.80\00:11:39.05
Okay.
00:11:39.10\00:11:40.07
Now you're going
to bring your arms up.
00:11:40.08\00:11:42.22
We're gonna
squeeze the biceps down.
00:11:42.27\00:11:44.65
Reach out!
00:11:44.70\00:11:45.67
Keep your arms
up the whole time!
00:11:45.68\00:11:47.68
Elbows at shoulder
height and squeeze down.
00:11:47.73\00:11:52.38
Reach out!
00:11:52.43\00:11:53.78
Squeeze down!
00:11:53.83\00:11:55.18
And out!
00:11:55.23\00:11:58.12
Okay keep it going!
00:11:58.17\00:12:05.42
And we're gonna do ten more!
00:12:05.47\00:12:08.72
There's 1,
00:12:08.77\00:12:10.98
and 2,
00:12:11.03\00:12:13.28
and 3,
00:12:13.33\00:12:15.65
and 4
00:12:15.70\00:12:16.82
Good!
00:12:16.87\00:12:17.88
5, 6, 7, 8
00:12:17.93\00:12:25.48
Two more!
00:12:25.53\00:12:27.32
9
00:12:27.37\00:12:28.34
Last one...
00:12:28.35\00:12:29.75
and 10!
00:12:29.80\00:12:30.77
Okay, let's just
shake the arms out!
00:12:30.78\00:12:32.42
Get the blood circulating there!
00:12:32.47\00:12:34.05
Okay, let's pick our towels up.
00:12:34.10\00:12:36.05
We're gonna do
some tricep exercise!
00:12:36.10\00:12:38.22
The way we're
going to do that is;
00:12:38.27\00:12:39.58
we're gonna go up over our head.
00:12:39.63\00:12:41.32
We wanna get a good
full extension here.
00:12:41.37\00:12:44.55
Coming down and
pushing way up high!
00:12:44.60\00:12:47.78
Okay way up!
00:12:47.83\00:12:51.42
We control the resistance here.
00:12:51.47\00:12:53.75
You want to keep
the elbow stable there.
00:12:53.80\00:12:56.85
It shouldn't move.
00:12:56.90\00:12:59.15
Only the arm is moving.
00:12:59.20\00:13:01.52
Elbow's bending up.
00:13:01.57\00:13:06.58
Okay.
00:13:06.63\00:13:07.60
And we're going
to do eight more!
00:13:07.61\00:13:09.92
And four more!
00:13:16.13\00:13:18.08
Okay good!
00:13:24.80\00:13:28.42
Alright!
00:13:28.47\00:13:29.44
Let's go over to
the other side now!
00:13:29.45\00:13:30.42
And down and up.
00:13:30.47\00:13:35.48
Again, you want to
keep the elbows stable
00:13:35.53\00:13:37.48
in one spot as
we extend the tricep
00:13:37.53\00:13:40.68
all the way out.
00:13:40.73\00:13:42.08
We're providing
resistance for our self.
00:13:42.13\00:13:47.02
Extending up
00:13:47.07\00:13:48.04
and then resisting
on the way back down.
00:13:48.05\00:13:51.02
Even though we're
just using a towel
00:13:51.07\00:13:52.15
we can get an excellent
training effect off this.
00:13:52.20\00:13:57.32
Ten more!
00:13:57.37\00:13:59.48
Good!
00:14:00.77\00:14:02.52
And five more!
00:14:06.77\00:14:08.18
Last two.
00:14:13.93\00:14:15.72
Good job!
00:14:17.80\00:14:18.92
Alright!
00:14:18.97\00:14:19.94
Okay let's take those towels
00:14:19.95\00:14:20.92
Annette if  you'd go
ahead and take the towels
00:14:20.93\00:14:22.68
and put them in
that chair over there.
00:14:22.73\00:14:23.85
Okay, now what we'll be doing is
00:14:23.90\00:14:25.98
getting into our lower body
00:14:26.03\00:14:27.08
part of our training program.
00:14:27.13\00:14:29.02
And what we're going to do is;
00:14:29.07\00:14:30.04
some good old faithful squats!
00:14:30.07\00:14:31.55
It's always a good
overall body stimulator!
00:14:31.60\00:14:33.55
It's great for metabolic action.
00:14:33.60\00:14:35.45
It's also good for
multiple areas of the body!
00:14:35.50\00:14:40.18
Before we get
into that; let's just
00:14:40.23\00:14:42.02
take a little rest
where we're going to do
00:14:42.07\00:14:43.38
a little breathing again.
00:14:43.43\00:14:44.75
In through the nose,
out through the mouth!
00:14:44.80\00:14:46.72
[taking deep breaths]
00:14:46.77\00:14:48.55
And in and out.
00:14:48.60\00:14:51.05
[taking deep breaths]
00:14:51.10\00:14:53.15
One more time.
00:14:53.20\00:14:54.32
Nice deep breath!
00:14:54.37\00:14:55.95
And out. Good!
00:14:56.00\00:14:57.28
Okay, feet are gonna be apart.
00:14:57.33\00:14:59.42
What we're going to do is;
00:14:59.47\00:15:00.98
cross the arms across the chest
00:15:01.03\00:15:02.28
and when you squat
down you're going to
00:15:02.33\00:15:04.12
push your hips out.
00:15:04.17\00:15:05.14
You wanna keep the
knees over the feet!
00:15:05.15\00:15:06.75
Okay go ahead
and squat down! Good!
00:15:06.80\00:15:10.58
Okay let's go deeper!
00:15:10.63\00:15:12.42
There you go!
00:15:12.47\00:15:13.72
And up and down.
00:15:13.77\00:15:16.68
Excellent!
00:15:16.73\00:15:17.85
Good!
00:15:17.90\00:15:18.87
Both of you have
excellent form on that!
00:15:18.88\00:15:20.92
Once we know
we've got good form;
00:15:23.20\00:15:24.58
now we need to know how
much strength you might have!
00:15:24.63\00:15:29.62
Or how much
endurance you might have!
00:15:29.67\00:15:34.15
Good!
00:15:34.20\00:15:35.17
Keep it going!
00:15:35.18\00:15:36.68
If you need to stop at home
00:15:36.73\00:15:38.28
and rest that's fine!
00:15:38.33\00:15:40.12
But our ladies up here;
00:15:40.17\00:15:41.35
I'm sure will be able
to keep pressing onward
00:15:41.40\00:15:43.52
to our final goal!
00:15:43.57\00:15:45.92
Fatigue is the final goal.
00:15:49.47\00:15:53.12
There we go!
00:15:53.17\00:15:54.42
Good! Keep going!
00:15:54.47\00:15:57.68
Excellent!
00:15:57.73\00:15:58.95
Excellent!
00:15:59.00\00:16:02.78
Usually, at this
point, I'll say ten more
00:16:02.83\00:16:05.78
but this time I
want to be different!
00:16:05.83\00:16:07.35
Fifteen more!
00:16:07.40\00:16:08.55
I don't want to
be stuck in a rut!!
00:16:08.60\00:16:11.88
Good.
00:16:11.93\00:16:14.08
Excellent form!
00:16:14.13\00:16:15.45
We're doing great!
00:16:15.50\00:16:19.92
Okay, let's get a
little more synchronized here!
00:16:22.43\00:16:25.48
Both of you up!
00:16:25.53\00:16:26.78
Okay let's do ten more now.
00:16:26.83\00:16:28.62
Okay go!
00:16:28.67\00:16:29.64
Stay together now.
00:16:29.67\00:16:31.32
Mother and daughter,
00:16:31.37\00:16:32.88
remember must
do things together!
00:16:32.93\00:16:34.82
2, 3, 4, 5, 6, 7, 8
00:16:34.87\00:16:51.72
Good!
00:16:51.77\00:16:52.74
Two more!
00:16:52.75\00:16:53.92
9
00:16:53.97\00:16:54.94
Last one!
00:16:54.95\00:16:55.98
10
00:16:56.03\00:16:57.00
Part way down;
we're going to hold one!
00:16:57.01\00:16:59.52
Good!
00:16:59.57\00:17:00.58
Right there.
00:17:00.63\00:17:01.60
Keep the backs in good position!
00:17:01.61\00:17:02.82
You're gonna
hold for 20 seconds.
00:17:02.87\00:17:05.62
[chuckling]
00:17:05.67\00:17:07.95
There's ten!
00:17:08.00\00:17:09.12
Hang in there!
00:17:09.17\00:17:10.25
You can do it Cari!
00:17:10.30\00:17:11.72
Good!
00:17:11.77\00:17:12.74
You're doing fine! Good Annette!
00:17:12.75\00:17:15.38
And there is 20.
00:17:15.43\00:17:19.72
1 - NO... 30 seconds!
00:17:19.77\00:17:20.95
2, 3, 4, 5, 6, 7, 8, 9, 10
00:17:21.00\00:17:28.18
Alright!
00:17:28.23\00:17:29.42
Good!
00:17:29.47\00:17:30.95
Now you can use me as a wall.
00:17:31.00\00:17:32.55
We don't have a wall to go for!
00:17:32.60\00:17:34.38
Put a hand on my shoulder,
00:17:34.43\00:17:36.08
you don't need to
punch me or anything.
00:17:36.13\00:17:38.05
Grab a hold of an
ankle and stretch!
00:17:38.10\00:17:40.68
You want to stretch
the quadriceps there.
00:17:40.73\00:17:44.22
Good! Okay.
00:17:44.27\00:17:47.85
And we're gonna hold
those for ten more seconds!
00:17:47.90\00:17:50.68
That felt good, didn't it?
00:17:50.73\00:17:54.02
Oh yeah, when it's done...
00:17:54.07\00:17:55.18
It feels really
good when it's done!
00:17:55.23\00:17:57.62
3, 2, 1
00:17:57.67\00:17:59.78
Okay switch!
00:17:59.83\00:18:01.25
Okay nice steady pull. Good!
00:18:08.37\00:18:10.92
And ten more seconds!
00:18:14.50\00:18:16.45
And 5, 4, 3, 2, 1
00:18:19.27\00:18:23.58
Good!
00:18:23.63\00:18:24.60
Okay we're gonna
step back here towards
00:18:24.61\00:18:26.15
the edge of the platform.
00:18:26.20\00:18:27.25
Come back over
towards me and you'll have
00:18:27.30\00:18:28.98
your hand on my shoulder again!
00:18:29.03\00:18:30.75
Get back on the
balls of your feet
00:18:30.80\00:18:33.82
and you're gonna go way down
00:18:33.87\00:18:36.12
and then way up.
00:18:36.17\00:18:37.95
Okay up and down.
00:18:38.00\00:18:40.25
Don't fall off!
00:18:40.30\00:18:41.58
Up and down.
00:18:41.63\00:18:44.05
Good!
00:18:44.10\00:18:45.07
Let's keep going!
00:18:45.08\00:18:46.05
For those at
home, you may need to
00:18:46.06\00:18:48.15
use a step or
use a piece of wood.
00:18:48.20\00:18:51.82
Okay good!
00:18:57.93\00:19:02.15
Keep it going!
00:19:02.20\00:19:03.38
Way up high and way down!
00:19:03.43\00:19:05.15
Go on and hang on
tight, you're fine!
00:19:05.20\00:19:07.78
I won't break.
00:19:07.83\00:19:09.58
At least I don't think so!
00:19:09.63\00:19:11.68
Good keep going!
00:19:15.20\00:19:24.98
Here we'll make it a
little more comfortable.
00:19:25.03\00:19:28.22
Just go ahead and
grab my arm, okay?
00:19:28.27\00:19:30.35
Now go ahead and do it.
00:19:30.40\00:19:35.58
Does that help?
00:19:35.63\00:19:36.95
Good!
00:19:37.00\00:19:37.97
Good! Then we can work harder!
00:19:38.00\00:19:39.75
Let's do some fast now.
00:19:39.80\00:19:42.32
Ten fast ones!
00:19:42.37\00:19:45.35
We vary the speed,
we vary the intensity!
00:19:45.40\00:19:49.68
It burns.
00:19:49.73\00:19:51.82
X marks the spot huh?
00:19:51.87\00:19:54.25
Okay, now, we're
gonna push way up high
00:19:54.30\00:19:56.78
and hold that.
00:19:56.83\00:19:58.55
Just hold that way up high!
00:19:58.60\00:20:00.08
Now stretch down and hold that.
00:20:00.13\00:20:05.02
Way down.
00:20:05.07\00:20:09.28
Okay very good!
00:20:09.33\00:20:10.88
Alright!
00:20:10.93\00:20:11.90
Now we want to
stretch those muscles out.
00:20:11.91\00:20:13.82
And the way we're
going to do that is
00:20:13.87\00:20:15.82
we're just going to step back
00:20:15.87\00:20:17.45
and press the
heel in to the ground.
00:20:17.50\00:20:19.92
You wanna focus the
stretch on the calf area
00:20:22.83\00:20:30.28
and we'll go ten more seconds.
00:20:30.33\00:20:35.28
5, 4, 3, 2,
00:20:35.33\00:20:39.88
Switch!
00:20:39.93\00:20:42.38
Okay and we're
stretching the calf again.
00:20:42.43\00:20:46.12
You want that heel
straight back behind you.
00:20:46.17\00:20:48.92
The leg that's
back should be straight.
00:20:48.97\00:20:51.48
The one in front should be bent.
00:20:51.53\00:20:55.45
Okay ten more seconds!
00:20:55.50\00:21:00.08
5, 4, 3, 2, 1
00:21:00.13\00:21:03.42
Now we also want to
stretch the hamstring
00:21:03.47\00:21:06.15
which we haven't done yet.
00:21:06.20\00:21:07.95
We want to put the heel out;
00:21:08.00\00:21:10.32
we want to lean
forward into it; and now
00:21:10.37\00:21:14.32
we're now feeling it
stretching the hamstring
00:21:14.37\00:21:17.02
and behind the knee.
00:21:17.07\00:21:20.48
Ten more seconds!
00:21:20.53\00:21:25.38
5, 4, 3, 2, 1
00:21:25.43\00:21:29.48
Now switch!
00:21:29.53\00:21:34.92
We don't wanna bounce at all.
00:21:34.97\00:21:36.42
We wanna get to
that position where
00:21:36.47\00:21:38.12
you feel comfortable.
00:21:38.17\00:21:39.95
Just work the
stretch from that position.
00:21:40.00\00:21:42.88
Ten more seconds!
00:21:42.93\00:21:47.92
5, 4, 3, 2, 1
00:21:47.97\00:21:52.08
Good!
00:21:52.13\00:21:53.52
Okay we're gonna put
the hands on the hips;
00:21:53.57\00:21:57.02
we're going to
step out to the side,
00:21:57.07\00:21:59.95
we're going to
rotate over there.
00:22:00.00\00:22:01.05
We're going to be
working the inside of the thigh
00:22:01.10\00:22:03.68
and also the
quadriceps a little more.
00:22:03.73\00:22:07.35
This is very good for the hips
00:22:07.40\00:22:09.38
and also the abductors
as we stretch them out.
00:22:09.43\00:22:17.05
We'll find when
we move laterally
00:22:17.10\00:22:18.42
this is a very
beneficial exercise.
00:22:18.47\00:22:20.68
So, it's also
good work for people
00:22:20.73\00:22:22.22
who like to do sports or skiing
00:22:22.27\00:22:25.95
or things like that.
00:22:26.00\00:22:28.15
Okay, switch back over again.
00:22:28.20\00:22:31.28
Good!
00:22:31.33\00:22:32.52
Switch!
00:22:32.57\00:22:36.45
Switch!
00:22:36.50\00:22:40.45
Okay we're going to
do five more each way!
00:22:40.50\00:22:43.82
Good! Shift!
00:22:46.97\00:22:50.02
That's 1
00:22:50.07\00:22:54.42
and 2
00:22:54.47\00:22:59.02
and 3
00:22:59.07\00:23:00.52
two more times!
00:23:00.57\00:23:04.48
4 ... Last one!
00:23:04.53\00:23:09.72
5
00:23:09.77\00:23:10.74
Now go back out again
00:23:10.75\00:23:12.12
and just hold the stretch.
00:23:12.17\00:23:16.82
Five more seconds.
00:23:16.87\00:23:18.45
4, 3, 2, 1
00:23:18.50\00:23:21.85
Other side!
00:23:21.90\00:23:23.78
Hold the stretch!
00:23:23.83\00:23:27.65
Five more seconds!
00:23:27.70\00:23:29.35
4, 3, 2, 1
00:23:29.40\00:23:32.82
Good!
00:23:32.87\00:23:33.84
Okay, we're going to
do some abdominal work
00:23:33.85\00:23:35.18
and we do it by standing up.
00:23:35.23\00:23:37.42
We put our
hands behind our back.
00:23:37.47\00:23:39.35
And to do this, we need
to crunch the abdominal over;
00:23:39.40\00:23:42.95
so that'll be our first move
00:23:43.00\00:23:45.12
to crunch the abdominal
00:23:45.17\00:23:46.14
and then we're going
to bend at the waist.
00:23:46.15\00:23:48.25
Then when we come
up where our abdominal
00:23:48.30\00:23:51.32
will be crunched still
and then we'll lay back.
00:23:51.37\00:23:53.38
Okay, let's do it.
00:23:53.43\00:23:54.88
Crunch over and bend over!
00:23:54.93\00:23:57.22
Up and lay back!
00:23:57.27\00:23:59.98
And crunch and over,
00:24:00.03\00:24:02.72
keep the abdominal
crunched, now lay back!
00:24:02.77\00:24:07.48
Good!
00:24:07.53\00:24:09.78
As we come forward
we want to blow out,
00:24:09.83\00:24:16.35
Back. Good!
00:24:16.40\00:24:18.42
Crunch.
00:24:18.47\00:24:19.55
bend over,
00:24:19.60\00:24:21.22
up,
00:24:21.27\00:24:22.68
back!
00:24:22.73\00:24:23.98
Crunch,
00:24:24.03\00:24:25.15
bend over,
00:24:25.20\00:24:26.48
up,
00:24:26.53\00:24:27.65
back!
00:24:27.70\00:24:29.02
Good!
00:24:29.07\00:24:30.04
Keep going!
00:24:30.07\00:24:34.28
Again!
00:24:34.33\00:24:38.42
And back.
00:24:38.47\00:24:39.92
Good!
00:24:39.97\00:24:41.35
We'll do ten more!
00:24:41.40\00:24:44.15
There's 1,
00:24:44.20\00:24:50.18
and 2
00:24:50.23\00:24:53.98
Lean back!
00:24:54.03\00:24:55.12
Feel the stretch!
00:24:55.17\00:24:56.65
3, 4 Contract,
00:24:56.70\00:25:00.08
bend,
00:25:00.13\00:25:03.92
up,
00:25:03.97\00:25:04.94
release!
00:25:04.95\00:25:05.92
5, 6
00:25:05.93\00:25:10.55
Four more times!
00:25:10.60\00:25:14.45
Back there's 7,
00:25:14.50\00:25:18.58
and 8,
00:25:18.63\00:25:23.88
and 9
00:25:23.93\00:25:25.28
One more time!
00:25:25.33\00:25:29.15
And 10
00:25:29.20\00:25:30.92
Good!
00:25:30.97\00:25:31.94
Okay, now we're going
to do some trunk rotation.
00:25:31.95\00:25:34.25
And turn!
00:25:34.30\00:25:36.92
And turn!
00:25:36.97\00:25:39.78
Good!
00:25:39.83\00:25:41.78
Okay, we can pick up the speed
00:25:41.83\00:25:43.65
just a little bit!
00:25:43.70\00:25:45.12
Just make it a
nice steady move though!
00:25:45.17\00:25:47.88
We don't want to
bounce on this exercise.
00:25:47.93\00:25:54.42
It's done as a
means cooling down
00:25:54.47\00:25:57.25
and also working the
rotation of the trunk.
00:25:57.30\00:26:02.35
A lot of people get concerned
00:26:02.40\00:26:04.18
about any
little movement you do.
00:26:04.23\00:26:05.55
I always look at it this way;
00:26:05.60\00:26:06.65
any motion the
body is capable of doing
00:26:06.70\00:26:09.82
and does on a regular basis;
00:26:09.87\00:26:11.52
is one that merits exercise!
00:26:11.57\00:26:13.98
That's what we talked about
00:26:14.03\00:26:15.65
at the top of the show.
00:26:15.70\00:26:17.12
About having balance.
00:26:17.17\00:26:18.14
Since this is a movement that
00:26:18.15\00:26:19.12
we have to do a lot of,
00:26:19.13\00:26:20.10
turning and
looking behind us or just
00:26:20.11\00:26:21.85
turning around; or
twisting the trunk.
00:26:21.90\00:26:23.65
It's important we keep
the flexibility of that area.
00:26:23.70\00:26:26.65
If we lose that then
we can have some problems.
00:26:26.70\00:26:32.82
So we don't want
to hurt our backs
00:26:32.87\00:26:34.65
simply because we turned around
00:26:34.70\00:26:36.38
and looked behind us.
00:26:36.43\00:26:37.45
Okay so we're going
to do five more each way!
00:26:37.50\00:26:40.35
1, 2, 3, 4,
00:26:40.40\00:26:51.55
and 5
00:26:51.60\00:26:52.72
Now we're just going to
do a stretch to the side.
00:26:52.77\00:26:55.88
We're not going
to bounce at all!
00:26:55.93\00:26:57.22
We're just going to
stretch where we just worked.
00:26:57.27\00:27:03.45
Hold for five more seconds.
00:27:03.50\00:27:05.15
4, 3, 2, 1 Switch!
00:27:05.20\00:27:10.08
Over the other way now!
00:27:10.13\00:27:12.55
Feel that stretch? Good!
00:27:12.60\00:27:16.78
5, 4, 3, 2, 1
00:27:16.83\00:27:21.82
Good!
00:27:21.87\00:27:22.84
Alright! Thanks a lot ladies!
00:27:22.85\00:27:26.18
Exercise does not
have to be a drudgery.
00:27:26.23\00:27:28.55
It can be done in a
short period of time.
00:27:28.60\00:27:30.52
It can be very enjoyable!
00:27:30.57\00:27:31.88
Great results
will happen with just
00:27:31.93\00:27:33.42
a regular consistent program of
00:27:33.47\00:27:35.02
doing it three times
a week balanced with a
00:27:35.07\00:27:37.98
cardiovascular exercise.
00:27:38.03\00:27:39.55
We want to have strength,
00:27:39.60\00:27:40.68
flexibility and
cardiovascular condition.
00:27:40.73\00:27:44.15
Have the balance
00:27:44.20\00:27:45.17
and do it for the right reason!
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"You can do all things through
Christ who strengthens you."
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God bless and
we'll see you next time.
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