[Disclaimer]
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Exercise is a very
misunderstood topic!
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Stay tuned for Body & Spirit!
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Find out how you can get a good
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total body work out in
a short amount of time!
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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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When I worked in the
athletic club industry,
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I saw so many people
come in and go through
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hours and hours of exercise!
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And unfortunately,
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many of them were
just beating their heads
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against the wall!
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They think they need to
do more to get more benefit.
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And actually,
the reverse is true!
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If we do a little
bit and do it properly;
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we're going to get a
lot more benefit than if we
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just spent a lot of
time and waste that time.
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In the Bible we read
about the fact that Jesus was
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very efficient at what He did.
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When he went
around helping people
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and healing people
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He got right to the point!
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He didn't make
things draw out for
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a long period of time!
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When there were
demons to cast out;
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He got it over
with and got it done.
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So, if we use
that type of principle,
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whenever we look at life;
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let's not make
things too drawn out
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and make it so
difficult for people
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that nobody can follow it!
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Let's make things
precise and affective!
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And we're going to do that today
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with our exercise program!
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We're gonna get a very
good overall body workout
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and do it in a very
short amount of time.
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I think we're ready
to get started here!
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Helping me out
today will be Mo and Greg!
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Okay let's go ahead
and get loosened up here!
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We'll start with
some arm circles!
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Careful to give
yourself enough room.
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We don't want
anybody to hit each other!
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Okay and let's go five more!
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Nice and big!
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Last one!
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Now the other way.
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And five more!
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Good!
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Alright!
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We're gonna start
with the upper body
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and we're going to
start with some push ups;
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so hit the deck!
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We're gonna do them slow!
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We're gonna do ten seconds down,
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ten seconds up!
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So pay attention to my count.
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Ready!
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10
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Up!
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10
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Try not to bounce!
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10
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Up!
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10
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Down!
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10
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Up!
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...2, 3, 4, 5, 6, 7, 8, 9, 10
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Down!
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10
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Up!
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1, 2, 3, 4, 5, 6, 7, 8,
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Get up! Get up!
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Come on!
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Come on!
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Okay, let's go partway down
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and we're gonna hold for 20!
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Hang on!
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Good!
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There's five seconds. Hang on!
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I see the
muscles are starting to
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tremble a little bit!
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That's good!
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10
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Hang in there!
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15, 16, 17, 18, 19, 20
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Alright!
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Good!
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Up on the feet!
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Okay let's stretch out.
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Reach back!
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Feel it stretch!
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Bring it across.
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Pull the scapula out.
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Okay and back again.
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Chest up!
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Bring it across.
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Pull the scapula out!
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Okay good!
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Okay, Greg, you wanna
get our towels for us there?
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We're gonna do some
upper back training there
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and for those at home if
you don't have a partner;
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I just want you
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to do some one arm
pulls helping yourself.
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We're gonna do a
little buddy action here.
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Okay!
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What you're doing;
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-let me give a little
demonstration here for you.
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We're going to
be facing opposites
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so we're each
going to be doing...
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here turn your
left foot towards me.
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There you go!
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We're gonna be
doing the right arm.
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So you're going to be
pulling in and pulling back.
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Okay.
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So what you want to do is try
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to give each other a
good full range of motion;
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but yet give resistance as well.
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So, it doesn't want to turn into
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a tug of war match.
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Okay, let's go!
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Good!
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Again for those at home;
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just do it with
one arm at a time!
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Good!
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Nice and tight!
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Make sure the person
gets all the way out.
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Good!
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And one thing they're
doing is they're communicating
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with each other saying;
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"Give me more!
Make me work harder!"
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And that's good!
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When you work out
together you want to communicate
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with one another.
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Good!
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Good!
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Excellent!
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Okay!
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Let's go ten more each way!
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You should be
feeling it in the back there!
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Good!
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Four more!
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And last one coming up!
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Okay, pull back!
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Good!
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We didn't want
you to get cut short.
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Okay, reverse it now.
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Now have the other leg forward
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now we're doing the left side.
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Okay and go.
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Good!
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Arnold
Schwarzenegger used to do this
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with Franco
Colombo all the time.
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In getting ready for
body building contests.
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Not that you
guys remind me of that
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but this is the
exercise they knew!
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[chuckle]
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Pull!
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Twelve more!
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Good.
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Nice steady pull.
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You're doing excellent!
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Reach out.
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You want to feel it in
your back as you do that!
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7, 8, 9
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Good!
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10 Two more!
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11 and 12
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Excellent!
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Okay, we're going
to put the towels off
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to the side here for a moment.
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We're going to do
some lateral raises.
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Come on up front Greg.
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And what we're going to do is
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help each other with resistance!
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Okay up and then you push down.
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Okay, alright!
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Go ahead and
take my spot there Mo!
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For those at home;
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just go ahead and
do this without weight
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or take some dumbbells
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or take some books or some cans
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or some empty jugs
which you can just use
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as a consistent weight.
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If you have
somebody to work out with;
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a partner can be
an excellent benefit!
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For one thing, it
gives you somebody
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to be accountable with.
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Sometimes you may
not feel like working out
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but if you have
a work out partner,
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they'll say,
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"Yeah come on! Let's do it!"
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So, you help
keep each other going.
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Ten more!
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Okay make him tired MO!
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Make him tired!
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Okay, we're not getting in
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a wrestling match though.
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Get them down.
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Good! Good!
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Again, they're communicating
with one another saying;
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"give me a
little more resistance
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"here or a little less."
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Let me get the full range.
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Either one!
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And two more times!
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Last one!
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Now hold it up there Greg!
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Make him push you down.
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Okay you're in a
little bit of a match now.
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He wants you to push him down!
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He's giving you a good
static hold on the last one.
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Make sure you breath!
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Keep pushing down!
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Good. Good.
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Good. Good!
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Good!
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Keep pushing on him Mo!
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Alright! Good job!
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Alright reverse it.
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Okay and up.
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It's very helpful when
00:10:02.83\00:10:04.25
you're working
out with somebody.
00:10:04.30\00:10:05.35
Especially if it's
someone in your own family.
00:10:05.40\00:10:07.48
That can be a
really good way of having
00:10:07.53\00:10:09.32
social interaction.
00:10:09.37\00:10:10.34
Families need more things
they can do with one another
00:10:10.35\00:10:13.38
and exercise is a great thing!
00:10:13.43\00:10:16.05
Good!
00:10:19.47\00:10:21.08
It's very important
when you do your exercise
00:10:21.13\00:10:23.08
to make sure you keep breathing.
00:10:23.13\00:10:25.52
Don't hold your breath at all!
00:10:25.57\00:10:27.05
These guys are doing fine.
00:10:27.10\00:10:28.32
I can hear a
good exchange of air.
00:10:28.37\00:10:32.25
The best way to breath is;
00:10:32.30\00:10:33.78
in through the nose
and out through the mouth.
00:10:33.83\00:10:36.78
Now, we're gonna do five more.
00:10:37.97\00:10:40.72
And three more.
00:10:45.63\00:10:47.28
Good!
00:10:47.33\00:10:52.02
Now hold it up there Mo.
00:10:52.07\00:10:53.38
Make him work to push you down!
00:10:53.43\00:10:55.52
Good! Alright!
00:10:55.57\00:10:56.92
Okay, let's stretch out now.
00:10:56.97\00:10:58.15
Let's bring the arm up
over the head and pull it over.
00:10:58.20\00:11:05.58
Okay.
00:11:05.63\00:11:06.72
And let's hold that
for ten more seconds.
00:11:06.77\00:11:10.28
And 5, 4, 3, 2, 1 Switch!
00:11:10.33\00:11:15.42
And ten more seconds.
00:11:20.97\00:11:23.65
5, 4, 3, 2, 1 Good.
00:11:27.07\00:11:32.82
Okay now we're going
to do some bicep exercise
00:11:32.87\00:11:34.15
and we'll do it in
partner fashion again.
00:11:34.20\00:11:36.82
Go ahead and face me.
00:11:36.87\00:11:38.15
You won't need the towel there.
00:11:38.20\00:11:40.05
Palms up.
00:11:40.10\00:11:41.07
Okay you're going to
bring it up all the way
00:11:41.08\00:11:42.55
and then you're
going to help resist
00:11:42.60\00:11:44.22
on the way down.
00:11:44.27\00:11:45.68
...And then up
00:11:45.73\00:11:47.48
and down.
00:11:47.53\00:11:48.68
Okay.
00:11:48.73\00:11:49.85
Take that spot!
00:11:49.90\00:11:50.87
For those at home; go
ahead an use your towel.
00:11:50.88\00:11:53.58
If you have one -you
can do curls that way
00:11:53.63\00:11:56.02
or you can
manually resist. Okay.
00:11:56.07\00:11:58.62
The thing we want to do is
00:11:58.67\00:12:00.45
make sure we get
full range of motion
00:12:00.50\00:12:05.12
and make sure that we
get some resistance there.
00:12:05.17\00:12:08.65
Now, remember, we're
going to be doing a certain
00:12:08.70\00:12:10.42
amount of repetition
so we don't have to get
00:12:10.47\00:12:12.18
a maximum
fatigue right at first.
00:12:12.23\00:12:14.25
Each repetition
will start to take
00:12:14.30\00:12:16.45
a little bit of
energy out of you.
00:12:16.50\00:12:19.15
The goal is to try
to get to momentary
00:12:19.20\00:12:20.95
muscular fatigue.
00:12:21.00\00:12:23.08
If we do it properly,
00:12:23.13\00:12:24.25
we only have to
do one set of them.
00:12:24.30\00:12:27.32
Now, people can do
3, 4, 5 sets or 10 sets!
00:12:27.37\00:12:30.32
Whatever they want.
00:12:30.37\00:12:31.34
But if they do it
right one set is found
00:12:31.35\00:12:34.75
to be as good as
doing three sets.
00:12:34.80\00:12:36.65
I used to train 7
days a week 4 hours a day
00:12:36.70\00:12:38.18
and found just
as much benefit from
00:12:38.23\00:12:39.95
3 times a week for
only about 20 minutes.
00:12:40.00\00:12:43.35
Okay up.
00:12:43.40\00:12:45.18
Good!
00:12:45.23\00:12:46.20
All the way down.
00:12:46.21\00:12:47.18
All the way down.
00:12:47.19\00:12:48.16
All the way down.
00:12:48.17\00:12:51.68
Up, okay good!
00:12:51.73\00:12:54.38
We're going to do five more!
00:12:54.43\00:12:56.22
You can also use
dumbbells for this, although,
00:12:56.27\00:12:58.72
you don't want to refer
to your partner as that.
00:12:58.77\00:13:00.92
Okay now hold it tight
00:13:07.57\00:13:09.18
and give him a ten count!
00:13:09.23\00:13:10.75
Push it hard!
00:13:10.80\00:13:11.77
1, 2 Push hard.
00:13:11.80\00:13:13.88
3, 4
00:13:13.93\00:13:14.90
Try and get him back down Mo!
00:13:14.91\00:13:16.45
6, 7, 8, 9, 10
00:13:16.50\00:13:19.55
Good!
00:13:19.60\00:13:21.62
Okay reverse!
00:13:21.67\00:13:22.64
Obviously the
partner's getting some
00:13:22.65\00:13:24.15
workout there as well.
00:13:24.20\00:13:25.85
Just holding him back.
00:13:25.90\00:13:27.72
Okay go ahead
and start your curls.
00:13:27.77\00:13:30.42
One of the main
factor's I have found
00:13:36.23\00:13:37.78
when it comes to
exercise, is the rest factor.
00:13:37.83\00:13:42.42
If I were to go
out and shovel snow
00:13:42.47\00:13:45.25
and do it for 2
straight hours without gloves;
00:13:45.30\00:13:47.48
my hands are gonna
look like hamburger!
00:13:47.53\00:13:48.85
But, if I work up to 2
hours my hands will become
00:13:48.90\00:13:51.88
very calloused and
that's about the same thing
00:13:51.93\00:13:54.82
with muscle when
we're exercising.
00:13:54.87\00:13:56.48
We're stimulating
the body to a point where
00:13:56.53\00:13:59.85
we put fatigue on it
and put stress on it;
00:13:59.90\00:14:02.02
and when it
recovers it becomes stronger!
00:14:02.07\00:14:04.52
If we do too much at once
00:14:04.57\00:14:06.98
we don't recover.
00:14:07.03\00:14:08.38
Let's go all the way down.
00:14:08.43\00:14:11.32
Good!
00:14:11.37\00:14:12.52
That's better!
00:14:12.57\00:14:13.98
All the way down!
00:14:14.03\00:14:16.02
That's so important to get
00:14:16.07\00:14:17.04
the full range of motion here.
00:14:17.05\00:14:19.55
Now this is a little
bit more awkward than
00:14:19.60\00:14:21.18
just doing weights
on your own, but still,
00:14:21.23\00:14:23.65
it gives you a good workout!
00:14:23.70\00:14:25.35
And as you get better at it;
00:14:25.40\00:14:26.82
it will become more of a
natural movement for you!
00:14:26.87\00:14:31.55
Okay, we've got five more Mo!
00:14:31.60\00:14:40.48
Good!
00:14:40.53\00:14:41.78
Two more!
00:14:41.83\00:14:44.68
Last one coming up!
00:14:44.73\00:14:47.88
Okay keep the palms up!
00:14:47.93\00:14:49.35
Come back up
again, okay half way.
00:14:49.40\00:14:52.55
Okay push down.
00:14:52.60\00:14:53.95
Give him a ten second count.
00:14:54.00\00:14:56.88
1, 2, 3, 4, 5
00:14:56.93\00:15:00.45
Keep pushing Greg!
00:15:00.50\00:15:01.82
6, 7, 8, 9, and 10
00:15:01.87\00:15:04.95
Okay, good!
00:15:05.00\00:15:06.12
Now we're going to reverse it.
00:15:06.17\00:15:07.25
We're going into
a tricep position
00:15:07.30\00:15:09.05
and Mo you're going
to get in here like this
00:15:09.10\00:15:11.12
and as you push down Greg,
00:15:11.17\00:15:12.48
you're going to
ride with him down
00:15:12.53\00:15:14.48
and then give him
resistance on the way back up.
00:15:14.53\00:15:17.88
Okay, for those at home;
00:15:17.93\00:15:19.55
you can then use a
towel again to help yourself
00:15:19.60\00:15:22.55
or just use
your hand to give you
00:15:22.60\00:15:25.22
the resistance down.
00:15:25.27\00:15:26.78
The main thing is going through
00:15:26.83\00:15:29.32
the range of motion
and fatiguing the muscle.
00:15:29.37\00:15:32.12
When people wonder
what's better; free weights,
00:15:32.80\00:15:35.95
nautilus equipment,
body masters, any type
00:15:36.00\00:15:40.22
of equipment or just
even doing it like this;
00:15:40.27\00:15:41.58
the bottom line is
the muscles do not know
00:15:41.63\00:15:44.18
what type of
equipment you're using!
00:15:44.23\00:15:46.02
All they know is
that they're being
00:15:46.07\00:15:48.02
called upon to do hard work.
00:15:48.07\00:15:51.68
Good!
00:15:51.73\00:15:52.70
Push all the way
down and come back up.
00:15:52.71\00:15:57.05
And you really want to focus on
00:15:57.10\00:15:58.32
the muscle that you're
working so, in this case,
00:15:58.37\00:16:00.28
we're working on the triceps.
00:16:00.33\00:16:01.68
So, if I go behind
Greg, I should feel those
00:16:01.73\00:16:03.78
triceps
contracting on each repetition.
00:16:03.83\00:16:09.78
And push.
00:16:09.83\00:16:13.82
While they're doing this;
00:16:13.87\00:16:14.84
they're continuing
to communicate as far as
00:16:14.85\00:16:16.25
how much help
to give each other.
00:16:16.30\00:16:20.42
And they're also feeling...
00:16:20.47\00:16:21.44
--their partner's feeling it
as well as we go through this...
00:16:21.45\00:16:24.42
Push.
00:16:24.47\00:16:28.05
Good!
00:16:28.10\00:16:29.15
Let him get all the way down.
00:16:29.20\00:16:31.45
Okay, let's go five more reps!
00:16:33.47\00:16:38.78
Good!
00:16:40.70\00:16:43.52
And two more!
00:16:43.57\00:16:47.88
And last one.
00:16:47.93\00:16:49.78
Okay now let him go halfway down
00:16:49.83\00:16:51.78
and let's do a ten count!
00:16:51.83\00:16:54.22
1, 2 Pull up.
00:16:54.27\00:16:55.52
3, 4 Pull up Moses!
00:16:55.57\00:16:57.15
5, 6, 7, 8, 9, 10
00:16:57.20\00:17:01.88
Good!
00:17:01.93\00:17:03.15
Switch!
00:17:03.20\00:17:04.92
You feeling those?
00:17:04.97\00:17:06.72
Good.
00:17:06.77\00:17:09.45
Do unto others as
has been done unto you!
00:17:09.50\00:17:13.62
Okay, push.
00:17:13.67\00:17:16.58
Good!
00:17:16.63\00:17:19.05
Okay let him
have a movement there.
00:17:19.10\00:17:20.92
You don't want
to make it too hard
00:17:20.97\00:17:23.05
right at the beginning!
00:17:23.10\00:17:24.55
They can't get
through a range of motion
00:17:26.77\00:17:27.74
they won't get the type of
effect they're looking for.
00:17:27.75\00:17:31.48
Good!
00:17:31.53\00:17:34.35
Okay, let's work ten more!
00:17:34.40\00:17:36.88
Good!
00:17:44.27\00:17:46.02
Eight more!
00:17:46.07\00:17:47.98
Work it hard!
00:17:48.03\00:17:50.55
Giving a good range of motion!
00:17:50.60\00:17:58.48
Okay and we're
down to the last five!
00:17:58.53\00:18:00.15
They continue to communicate
about how it feels there.
00:18:00.20\00:18:04.58
That's an important
part of working out.
00:18:04.63\00:18:08.02
Especially if we're
doing it manually like this.
00:18:08.07\00:18:10.35
If you get a
personal trainer you need to
00:18:10.40\00:18:13.05
be willing to
tell them what you need
00:18:13.10\00:18:14.95
out of your workout.
00:18:15.00\00:18:16.42
If they're going to
dictate the whole thing
00:18:16.47\00:18:17.72
then you probably need
to find a different trainer!
00:18:17.77\00:18:23.32
Good! Okay,
00:18:23.37\00:18:24.75
now part way down.
00:18:24.80\00:18:26.55
Okay, now hold tight.
00:18:26.60\00:18:28.32
Pull up Greg!
00:18:28.37\00:18:29.85
Push hard Mo!
00:18:29.90\00:18:31.42
Push hard!
00:18:31.47\00:18:32.95
5, 6
00:18:33.00\00:18:33.97
Get down a little further.
00:18:33.98\00:18:34.95
7, 8, 9, 10 Good.
00:18:34.96\00:18:39.38
Okay Greg you
want to take the towels
00:18:39.43\00:18:41.82
off the stage there.
00:18:41.87\00:18:42.84
Now, when you do this
type of exercise, again,
00:18:42.85\00:18:44.35
it's really imperative
that you breath properly.
00:18:44.40\00:18:47.22
Never cut your
breath off salver maneuver
00:18:47.27\00:18:50.52
where you're
creating, inner cranial
00:18:50.57\00:18:52.22
and inner thoracic pressure.
00:18:52.27\00:18:54.05
Keep that breath going!
00:18:54.10\00:18:55.25
In fact before doing
the legs let's just take a
00:18:55.30\00:18:57.32
moment and take
a few deep breaths.
00:18:57.37\00:18:59.25
In through the
nose... [inhaling]
00:18:59.30\00:19:01.25
out through the
mouth. [exhaling]
00:19:01.30\00:19:04.72
Again! [inhaling]
00:19:04.77\00:19:05.74
Really try and
fill your lungs up!
00:19:05.75\00:19:08.78
[inhaling]
00:19:08.83\00:19:09.80
And out. [exhaling]
00:19:09.81\00:19:10.85
Okay we're going
to do some squats...
00:19:10.90\00:19:12.72
and I'm going to do a
manual resistance thing on
00:19:12.77\00:19:15.48
this as well so you
can see how it's done.
00:19:15.53\00:19:17.28
Greg I want you to come up
and get into a squat position.
00:19:17.33\00:19:21.85
Okay and what
you're going to do Moses is
00:19:21.90\00:19:23.88
you're going to
get behind him...
00:19:23.93\00:19:25.18
Now up!
00:19:25.23\00:19:26.58
...and then go down.
00:19:26.63\00:19:28.75
You can give each
other some resistance again.
00:19:28.80\00:19:34.55
And up...
00:19:34.60\00:19:36.68
...and down...
00:19:36.73\00:19:41.58
...and up...
00:19:41.63\00:19:43.55
...and down.
00:19:43.60\00:19:44.98
Greg's talking about
somebody named mercy.
00:19:45.03\00:19:46.48
I'm not for sure who that is.
00:19:46.53\00:19:48.12
Up...
00:19:48.17\00:19:49.42
...and down.
00:19:49.47\00:19:51.32
Down! Down! Down!
00:19:51.37\00:19:54.38
Up! Up! Up!
00:19:54.43\00:19:57.08
Down, lets back down again!
00:19:57.13\00:20:00.92
All I'm doing is
pushing on the top of his pelvis
00:20:00.97\00:20:02.95
in the low back to
give him some resistance.
00:20:03.00\00:20:06.65
He said "a whole lot."
00:20:06.70\00:20:08.25
I can do a whole lot
00:20:08.30\00:20:09.27
if you want to feel
what that feels like.
00:20:09.28\00:20:11.82
Down, down, down, down
00:20:11.87\00:20:15.52
and up!
00:20:15.57\00:20:16.95
Good.
00:20:17.00\00:20:17.97
We're going to do three more!
00:20:17.98\00:20:19.58
Back down! Down! Down!
00:20:19.63\00:20:24.65
Good, good, good, good!
00:20:24.70\00:20:26.28
Up and two more!
00:20:26.33\00:20:30.72
Down, down
00:20:30.77\00:20:34.75
and up!
00:20:34.80\00:20:36.28
Last one back down again.
00:20:36.33\00:20:41.42
Down, down, down.
00:20:41.47\00:20:43.48
Now partway up and
pull back for a ten count!
00:20:43.53\00:20:46.78
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:20:46.83\00:20:55.35
Good.
00:20:55.40\00:20:58.58
Next!!
00:20:58.63\00:21:01.38
Okay cross your arms
00:21:01.43\00:21:02.88
and push your hips
back as you squat down.
00:21:02.93\00:21:05.45
Push your hips back more.
00:21:05.50\00:21:07.15
Push back.
00:21:07.20\00:21:08.22
There you go!
00:21:08.27\00:21:09.65
Up and back down.
00:21:09.70\00:21:12.52
And up.
00:21:12.57\00:21:13.54
Now you can put some
weights in your hands to
00:21:13.55\00:21:16.05
give you more
resistance if you want.
00:21:16.10\00:21:18.82
For most people squatting alone
00:21:18.87\00:21:21.12
is hard enough work.
00:21:21.17\00:21:25.05
Back down.
00:21:25.10\00:21:27.48
Good.
00:21:27.53\00:21:28.50
You can also push
down from your shoulders
00:21:28.51\00:21:30.58
but then if you do that
00:21:30.63\00:21:31.82
you have to be
careful how their back is.
00:21:31.87\00:21:39.58
It gets better
for me too because
00:21:39.63\00:21:41.28
I can push harder now.
00:21:41.33\00:21:44.75
Good!
00:21:44.80\00:21:45.82
Down and ten more!
00:21:45.87\00:21:55.65
Good!
00:21:55.70\00:21:56.88
Keep going!
00:21:56.93\00:21:59.68
Seven more.
00:21:59.73\00:22:06.32
And four more.
00:22:06.37\00:22:09.95
There's one!
00:22:10.00\00:22:12.62
And 2,
00:22:12.67\00:22:15.32
and 3,
00:22:15.37\00:22:16.72
last one!
00:22:16.77\00:22:18.15
Part way up, ten count.
00:22:18.20\00:22:19.95
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:22:20.00\00:22:28.35
Good job!
00:22:28.40\00:22:29.85
Okay let's go ahead and
lay down on your sides there.
00:22:29.90\00:22:35.42
Grab an ankle and
stretch your quadriceps.
00:22:35.47\00:22:38.32
After we work a muscle
00:22:38.37\00:22:39.42
we want to
stretch it out as well.
00:22:39.47\00:22:44.72
Okay let's hold that
for five more seconds.
00:22:44.77\00:22:48.08
4, 3, 2, 1
00:22:48.13\00:22:51.65
Switch!
00:22:51.70\00:22:53.92
If you look at the
actual amount of time that
00:22:58.43\00:23:00.08
each one of them
spent lifting or exercising;
00:23:00.13\00:23:02.92
they really haven't
put in that much time.
00:23:02.97\00:23:05.12
But if you think
about how much they've
00:23:05.17\00:23:06.85
put into it and how
fatigued the muscles are;
00:23:06.90\00:23:09.32
we've gotten a really
good affect on them already,
00:23:09.37\00:23:11.85
[at least I'd like to think so!]
00:23:11.90\00:23:13.78
I think they feel
a little bit fatigued
00:23:13.83\00:23:16.58
from what we've done.
00:23:16.63\00:23:17.98
Okay five more seconds!
00:23:18.03\00:23:19.95
4, 3, 2, 1
00:23:20.00\00:23:22.28
Good.
00:23:22.33\00:23:23.52
Okay on your backs!
00:23:23.57\00:23:25.18
Let's do some
abdominal crunches.
00:23:25.23\00:23:27.32
Okay hands behind the neck
00:23:27.37\00:23:29.22
and you're gonna crunch up.
00:23:29.27\00:23:32.72
Good
00:23:32.77\00:23:33.85
and down.
00:23:33.90\00:23:37.58
You wanna think about lifting
00:23:37.63\00:23:39.38
your chin towards the
ceiling as you do this.
00:23:39.43\00:23:42.68
Okay let's speed it up now.
00:23:44.40\00:23:47.15
Speed it up.
00:23:47.20\00:23:49.02
Good.
00:23:49.07\00:23:55.58
Keep going.
00:23:55.63\00:23:57.52
Keep going.
00:23:57.57\00:24:02.38
Ten more.
00:24:02.43\00:24:10.85
Abdominal crunches
don't have to be done
00:24:10.90\00:24:12.55
in a difficult
fashion to be effective.
00:24:12.60\00:24:14.52
As long as you're
focusing on the abs it's good.
00:24:14.57\00:24:16.65
Okay bring your
feet off the ground,
00:24:16.70\00:24:18.92
cross at the
ankles and let's go!
00:24:18.97\00:24:21.45
We're going to do
another 30 of them.
00:24:21.50\00:24:27.15
Excellent!
00:24:27.20\00:24:28.17
Excellent!
00:24:28.18\00:24:29.15
By taking the feet off
the ground we're changing
00:24:29.16\00:24:32.28
the stimulus on the
abdominal a little bit.
00:24:32.33\00:24:35.42
Keep trying to
lift that chin high.
00:24:36.27\00:24:38.72
Blow out as you come up!
00:24:38.77\00:24:41.32
Good.
00:24:41.37\00:24:42.65
Keep that intensity going!
00:24:42.70\00:24:45.42
Good, good, good!
00:24:45.47\00:24:49.15
Five more.
00:24:49.20\00:24:54.42
And legs straight up and go!
00:24:54.47\00:24:57.25
These last 30 become a
little bit more difficult.
00:24:57.30\00:25:01.38
Keep those legs up!
00:25:01.43\00:25:04.22
I'm not gonna hold them!
00:25:04.27\00:25:08.48
Good.
00:25:08.53\00:25:09.75
Now for those at home;
00:25:09.80\00:25:10.77
if you have to stop
and rest that's okay.
00:25:10.80\00:25:12.25
You don't have to try to
keep pace with these guys!
00:25:12.30\00:25:14.02
You can see they're
both in pretty good shape.
00:25:14.07\00:25:17.72
Okay eight more!
00:25:21.30\00:25:22.55
1, 2, 3, 4, 5
00:25:22.60\00:25:26.32
Keep your legs up
after you're done.
00:25:26.37\00:25:28.35
6, 7, 8
00:25:28.40\00:25:29.37
Okay keep your legs
straight up in the air.
00:25:29.38\00:25:32.45
Okay uncross the feet.
00:25:32.50\00:25:34.58
Okay we're going to
lower the legs down slowly.
00:25:34.63\00:25:38.42
Slowly.
00:25:38.47\00:25:39.92
Good!
00:25:39.97\00:25:40.94
Okay let's stop right there.
00:25:40.95\00:25:42.75
Okay now let's
go down some more.
00:25:42.80\00:25:45.05
Stop.
00:25:45.10\00:25:46.35
Come down a little more.
00:25:46.40\00:25:47.82
Yeah you can put your hands down
00:25:47.87\00:25:49.62
and pull.
00:25:49.67\00:25:50.92
Legs straight.
00:25:50.97\00:25:52.05
Okay now hold for 15 seconds.
00:25:52.10\00:25:54.42
See if you can hold out there.
00:25:54.47\00:25:57.82
There's five!
00:25:57.87\00:26:00.75
Hang on!
00:26:00.80\00:26:02.25
10, 11, 12, 13, 14, 15
00:26:02.30\00:26:06.58
Alright! Excellent!
00:26:06.63\00:26:10.35
Okay up on your feet!
00:26:10.40\00:26:13.35
I'm getting a little
slow response on that one!
00:26:13.40\00:26:17.42
Okay.
00:26:17.47\00:26:18.85
Let's put a leg out
00:26:18.90\00:26:20.18
and we're gonna
stretch the hamstring.
00:26:20.23\00:26:23.55
Feel it stretch the
back of your leg there.
00:26:23.60\00:26:26.55
You should feel
it behind your knee.
00:26:26.60\00:26:27.88
Five more seconds.
00:26:27.93\00:26:30.02
4, 3, 2, 1
00:26:30.07\00:26:33.65
Switch!
00:26:33.70\00:26:34.92
Okay and five more seconds!
00:26:41.90\00:26:44.28
4, 3, 2, 1
00:26:44.33\00:26:47.35
Let's stretch the calf.
00:26:47.40\00:26:50.28
Press that heel
down in to the floor.
00:26:50.33\00:26:55.38
You don't want to
bounce your stretch at all.
00:26:55.43\00:26:57.08
You want to feel a
nice steady move there.
00:26:57.13\00:27:00.42
Okay let's go!
00:27:00.47\00:27:03.12
5, 4, 3, 2, 1
00:27:03.17\00:27:06.18
Okay switch.
00:27:06.23\00:27:09.52
We're almost
done, how about that?
00:27:09.57\00:27:13.32
That's the best
part of the workout,
00:27:13.37\00:27:14.85
when you're finished!
00:27:14.90\00:27:17.58
Five more seconds.
00:27:17.63\00:27:19.45
4, 3, 2, 1
00:27:19.50\00:27:22.68
Good.
00:27:22.73\00:27:23.70
Alright fellas, thanks a lot!
00:27:23.71\00:27:25.42
Exercise does not need
to be long and drawn out.
00:27:28.07\00:27:30.15
You can get great benefits
in a short period of time!
00:27:30.20\00:27:33.18
And remember, you don't grow
00:27:33.23\00:27:34.62
or get stronger while
you're doing the exercise,
00:27:34.67\00:27:37.28
you get stronger while you rest
00:27:37.33\00:27:39.02
and that comes
into Biblical principles
00:27:39.07\00:27:40.75
as well of getting rest
and doing everything for
00:27:40.80\00:27:43.38
the right reason.
00:27:43.43\00:27:44.55
Remember,
00:27:44.60\00:27:45.57
you "can do all things through
Christ who strengthens" you,
00:27:45.58\00:27:47.28
Philippians 4:13;
00:27:47.33\00:27:48.32
God bless, we'll
see you next time.
00:27:48.37\00:27:50.28