[Disclaimer]
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Strength training can be
safe and effective for teens!
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Find out all the facts
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coming up next on Body & Spirit!
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Hello I'm Dick Nunez,
Wellness Director of the
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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 talk about
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strength training for teens.
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God wants us to
take care of our bodies
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right from the very get go.
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The best way to avoid
being obese as adults is
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to take care of
it while we're young.
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Also girls are
concerned about heir bone matrix
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and not having
osteoporosis later on.
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Getting a good
regular exercise program
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as a youth will help that.
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We want our joints and
connective tissue to be strong.
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We want to have
good firm muscles
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throughout our life
with good muscle tone.
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So by doing that as a youngster
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we can avoid a lot of
problems later on in life.
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So, I believe we're
ready to get started now!
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Helping me out today
will be Kalie and Justin.
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Thank you!
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We're going to
get warmed up now by
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just moving our arms
around and circulating
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the blood through the body.
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This is merely a warm up;
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should not be done
with lots of intensity.
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It's just feeling the
shoulders moving around,
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feeling the blood circulating.
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Remember,
stretching is not warming up,
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stretching is
merely for flexibility!
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Okay let's go five more!
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And two more!
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Now back the other way
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and make sure you
youngsters are nice
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and loose and warmed
up because I'm going to
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make you work hard today!
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Isn't that going to be fun?
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For me it will be!
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Okay five more times!
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1, 2, 3, 4, 5 Good!
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Okay what's our
favorite upper body exercise?
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Push ups you say?
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Okay we'll do
some of those first!
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Hit the deck!
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Now we can do them
two different ways.
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We can either do
them off the knees
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or just do
regular military push ups.
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For those at home you
can also use the wall;
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just lean into it
and do push ups that way.
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So...uhm...let's see
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-however you want
to do them, go ahead.
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I'll give you your choice!
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Start doing them!
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Up and down!
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People ask, " how many we do?"
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Well, that all depends on you!
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We do them until we're tired
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or until we're finished.
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One of the two!
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Okay keep going!
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Good!
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Push ups are a good
effective overall exercise.
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I remember I started
doing these as a youth
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and it did me a lot of good.
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Okay keep going!
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Let's do a few more.
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Up, down,
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up and now
let's go part way down
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and hold for ten seconds!
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1, 2, 3, 4,
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Get back up!
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5, 6, 7, 8, 9,
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and 10; Good!
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Up on your feet!
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Okay stretch those muscles;
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let's reach back.
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Feel the chest
stretch and then reach across
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and pull the shoulders apart.
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Okay back;
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stretch,
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pull the shoulder blades apart.
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Hold the stretch
five more seconds!
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4, 3, 2, 1 Good.
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Okay, let's go
get the towels please.
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Okay there you
go, there you go...
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Alright we're gonna
take these from the front,
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We're going to pull apart
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like we're trying
to tear it in two.
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We're going to
raise up and back down
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and up and down,
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up and down,
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good!
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Up and down.
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Okay let's go ten more.
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1
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and 2
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and 3
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Isn't this fun?
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And 4,
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and 5,
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and 6, Good!
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7
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Keep your arms straight!
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8,
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9
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and 10. Good!
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Now up over the top;
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we're gonna go
from side to side!
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Again, keep the arms
straight as you do it.
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Keep pulling on
the towel hard as well.
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This is working the
latissimus dorsi area.
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Those are the muscles
that run down the sides
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right underneath the arms.
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Okay ten more each way.
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There's 1
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and 2
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and 3
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good!
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4, 5
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Keep working it hard!
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6, 7
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Don't ease up at all!
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Keep going!
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8 and 9,
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Last one!
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And 10..good!
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Alright, let's
set those towels down
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and stretch those muscles out.
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Arm up over the head,
grab the elbow and pull.
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We don't want to
bounce our stretch;
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we want to hold it steady.
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We're gonna do it
for five more seconds.
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4, 3, 2, 1
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Switch!
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Hold it steady
for five more seconds!
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4, 3, 2, 1 Good!
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Okay just kind
of shake them out.
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Alright! Are we
ready for some more fun?
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Okay good!
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Arms out and we're
going to do some circles.
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We want to try and feel
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your shoulder
blades as we do these.
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There's a lot of
muscles around there!
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Now let's make bigger circles.
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Now smaller circles.
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Now reverse the
circles; go the other way.
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Back to the front again.
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And now to the rear.
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And now let's make them bigger!
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The reason we change
up is it just increases
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the intensity of the exercise.
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Okay now make them small.
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And reverse it to the front.
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For those at home if you
need to put your arms down
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and rest that's okay.
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Not for you behind me!
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Keep those arms
up and keep going..
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Okay now let's
make them small again.
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And bigger!
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Okay and let's reverse it again
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and reverse it again
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Okay keep going! Keep going!
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We're about
ready to do our hold.
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Now, reverse it again
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and reverse it
back to the front again.
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And reverse it to the rear
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and back to the front!
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It's kind of like
Simon says, isn't it?
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Except I don't
have to say Simon says!
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Just do it!
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Okay ready and hold!
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Keep those arms up
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nice and parallel to the ground.
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Keep the palms facing down.
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Up a little bit more
Justin, there you go!
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Good!
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There's ten seconds.
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The best things about these is
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it feels good when
you put your arms down!
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Up a little higher there!
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Good!
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15
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And there's twenty!
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1, up, 2, 3, 4, 5, 6, 7,
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8, 9, and 10!
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Feels good when you
put them down, doesn't it?
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Okay, what we're going to do is
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I'm going to do
some assisting exercises
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and I'm gonna be the resistance
for these young people.
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For those at home...
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we're going to be doing a
lot of .not quite row exercise
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so you can
actually use some weights
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or you can do one
arm at a time like this
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and do an upright row.
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I'm gonna kneel down here
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and he'll take his
palms over inside my hands,
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Palms over...over...
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Okay now you're gonna
row it up to your chin.
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Keep your elbows up!
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Elbows up! Elbows up!
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And now back down, go up.
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Okay and stay
standing up nice and straight.
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Make sure you
breath while you do this.
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Give me some
resistance on the way down.
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Don't just let me snap you down.
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good and up
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and up
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and up.
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Excellent! Keep going!
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Up and up,
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Five more times!
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Keep the elbows up!
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And up!
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And up!
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And up!
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Last one!
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Up!
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Okay relax!
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Guess what Kalie?
00:09:37.60\00:09:39.02
Get over here!
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It's your turn!
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Okay up!
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Good.
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And up.
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This is an equal
opportunity exercise program.
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I don't discriminate!
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I treat everybody the same!
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Okay up!
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up,
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and up,
00:09:59.27\00:10:00.78
good!
00:10:00.83\00:10:01.82
Up,
00:10:01.87\00:10:03.72
up.
00:10:03.77\00:10:04.74
good!
00:10:04.75\00:10:06.02
And five more!
00:10:06.07\00:10:07.85
Up,
00:10:07.90\00:10:09.45
and up,
00:10:09.50\00:10:11.52
and up!
00:10:11.57\00:10:13.05
Two more times!
00:10:13.10\00:10:15.02
And up,
00:10:15.07\00:10:16.04
Last one!
00:10:16.07\00:10:17.38
Oh the last
one's hard, isn't it?
00:10:17.43\00:10:19.28
Good.
00:10:19.33\00:10:20.30
Okay come back over here Justin.
00:10:20.31\00:10:21.58
You're going to grab it palms up
00:10:21.63\00:10:23.22
and we're going to
do some curls with it.
00:10:23.27\00:10:25.52
Curl up
00:10:25.57\00:10:26.62
and down.
00:10:26.67\00:10:27.64
Give me some
resistance on the way down.
00:10:27.65\00:10:29.72
We're going to
do 15 repetitions.
00:10:29.77\00:10:32.38
There's 3,
00:10:32.43\00:10:33.85
and 4
00:10:33.90\00:10:35.58
and 5
00:10:35.63\00:10:36.60
Make sure you
breath as you do this!
00:10:36.61\00:10:38.18
6, 7, 8
00:10:38.23\00:10:43.45
Resist on the way
down a little more.
00:10:43.50\00:10:45.35
We're coming down too fast.
00:10:45.40\00:10:47.75
There's 9
00:10:47.80\00:10:49.05
and 10
00:10:49.10\00:10:50.52
and 11,
00:10:50.57\00:10:52.88
12
00:10:52.93\00:10:54.05
Three more!
00:10:54.10\00:10:55.35
13
00:10:55.40\00:10:56.52
Keep your form!
00:10:56.57\00:10:57.54
Up, up, up, up!
00:10:57.57\00:10:59.05
14
00:10:59.10\00:11:00.07
Make sure you breath!
00:11:00.08\00:11:01.05
Now hold it halfway,
00:11:01.06\00:11:02.18
Hold it right there tight!
00:11:02.23\00:11:03.52
Don't let me pull you down!
00:11:03.57\00:11:05.18
Make me work!
00:11:05.23\00:11:06.20
Come on make me work!
00:11:06.21\00:11:07.42
Come on fight it!
00:11:07.47\00:11:08.44
Fight it! Fight it!
00:11:08.45\00:11:09.58
Excellent!
00:11:09.63\00:11:10.82
Good job!
00:11:10.87\00:11:11.84
Okay guess what
Kalie? Your turn again!
00:11:11.85\00:11:18.82
Excellent!
00:11:18.87\00:11:19.88
Pull!
00:11:19.93\00:11:21.15
Good!
00:11:21.20\00:11:23.65
Work it hard; each one!
00:11:23.70\00:11:26.92
6, 7, 8, 9, 10
00:11:26.97\00:11:36.05
Come on!  I'm not
getting tired yet!
00:11:36.10\00:11:38.08
11, 12
00:11:38.13\00:11:41.18
Three more!
00:11:41.23\00:11:43.15
13, 14
00:11:43.20\00:11:46.28
One more time!
00:11:46.33\00:11:47.82
Up!
00:11:47.87\00:11:48.84
Now hold it tight there!
00:11:48.85\00:11:49.82
Hold it tight! Don't
let me pull you down!
00:11:49.83\00:11:52.28
fight it!
00:11:52.33\00:11:53.32
come on!
00:11:53.37\00:11:54.34
fight it! fight it! fight it!
00:11:54.35\00:11:55.32
That's a girl!
00:11:55.33\00:11:56.30
Good job!
00:11:56.31\00:11:57.55
Excellent!
00:11:57.60\00:11:58.92
Good.
00:11:58.97\00:11:59.94
Alright, that was fun wasn't it?
00:11:59.95\00:12:01.55
You wanna hand me
that other towel there?
00:12:01.60\00:12:04.05
Here Kalie you
wanna go put those
00:12:04.10\00:12:05.58
on the chair over there?
00:12:05.63\00:12:06.98
Okay, now we're going to
stretch those muscles out.
00:12:07.03\00:12:10.02
We're going to take
one arm and bring it across
00:12:10.07\00:12:15.12
and we're gonna hold
that for another five seconds.
00:12:15.17\00:12:21.58
1, 2, 3, 4..
00:12:21.63\00:12:25.18
And switch!
00:12:25.23\00:12:29.05
Hold the stretch!
00:12:29.10\00:12:32.55
Remember, don't bounce at all.
00:12:32.60\00:12:34.48
Just hold it steady.
00:12:34.53\00:12:36.88
Five more seconds!
00:12:36.93\00:12:38.35
4, 3, 2, 1 Relax!
00:12:38.40\00:12:43.35
Okay, now let's just
turn our heads to the side.
00:12:43.40\00:12:46.08
Stretch those
muscles up in the neck.
00:12:46.13\00:12:49.18
And turn,
00:12:49.23\00:12:52.78
and turn,
00:12:52.83\00:12:56.48
and turn,
00:12:56.53\00:12:59.68
and turn
00:12:59.73\00:13:02.32
and one more time; turn.
00:13:02.37\00:13:05.55
Good.
00:13:05.60\00:13:06.88
Okay back to push
up position again.
00:13:06.93\00:13:09.92
Okay Justin go off your
knees this time as well.
00:13:09.97\00:13:13.62
Follow my lead.
00:13:13.67\00:13:14.72
Okay let's go down
a few inches and hold.
00:13:14.77\00:13:16.78
Down a little more.
00:13:16.83\00:13:19.88
Now up a little
bit not all the way.
00:13:19.93\00:13:22.45
Now back down again.
00:13:22.50\00:13:24.12
Now all the way up. Good!
00:13:24.17\00:13:26.62
Down a few inches.
00:13:26.67\00:13:28.85
Stop.
00:13:28.90\00:13:29.87
down a little more,
00:13:29.88\00:13:31.35
stop,
00:13:31.40\00:13:32.37
down a little more,
00:13:32.38\00:13:33.82
Now up all the way.
00:13:33.87\00:13:35.48
Good!
00:13:35.53\00:13:36.50
down a few inches, hold,
00:13:36.51\00:13:37.88
down a little more, hold,
00:13:37.93\00:13:39.98
up a little bit,
00:13:40.03\00:13:41.75
back down, hold,
00:13:41.80\00:13:43.32
up all the way. Excellent!
00:13:43.37\00:13:45.42
Down a little bit,
down a little more,
00:13:45.47\00:13:48.98
down, down, down, down!
00:13:49.03\00:13:50.85
Okay up all the
way, rest there a second.
00:13:50.90\00:13:53.55
Okay back down slowly, hold.
00:13:53.60\00:13:56.98
Back up again.
00:13:57.03\00:13:58.48
Down a few inches, hold.
00:13:58.53\00:14:00.25
Down a little
more, now up all the way.
00:14:00.30\00:14:03.82
Down a little bit,
down a little bit more.
00:14:03.87\00:14:07.62
Up a little bit, back down.
00:14:07.67\00:14:10.85
Up all the way.
00:14:10.90\00:14:12.38
Good!
00:14:12.43\00:14:13.65
One more!
00:14:13.70\00:14:14.67
Down a little bit,
down a little more!
00:14:14.68\00:14:17.85
Up all the way.
00:14:17.90\00:14:19.65
Now go partway down
00:14:19.70\00:14:20.85
and we're going to
hold for 15 seconds.
00:14:20.90\00:14:23.48
Feel the back of the arms.
00:14:23.53\00:14:25.95
Okay there's five.
00:14:26.00\00:14:28.48
Hang on we're almost there!
00:14:28.53\00:14:31.12
10, 11, 12, 13, 14, 15
00:14:31.17\00:14:35.85
Alright up on the feet!
00:14:35.90\00:14:37.45
Good job!
00:14:37.50\00:14:39.92
Feels good, doesn't it?
00:14:39.97\00:14:42.15
Okay, just shake your arms out.
00:14:42.20\00:14:45.75
Made me tired just watching!
00:14:45.80\00:14:46.88
Okay let's hook your
hands together like that
00:14:46.93\00:14:49.82
and just go out like this;
00:14:49.87\00:14:51.15
and we're going
to stretch the arms.
00:14:51.20\00:14:56.32
Even though they're
young they're starting to
00:14:56.37\00:14:57.35
breath hard a little bit so
we're gonna take just a moment
00:14:57.40\00:14:59.68
to cool down before we
go on to the leg training.
00:14:59.73\00:15:04.35
Okay and relax!
00:15:04.40\00:15:06.05
Okay let's just take a few nice,
00:15:06.10\00:15:07.15
deep breaths in through the
nose and out through the mouth.
00:15:07.20\00:15:10.32
[inhaling and exhaling]
00:15:10.37\00:15:13.02
In through the nose
and out through the mouth.
00:15:13.07\00:15:16.98
[inhaling and exhaling]
00:15:17.03\00:15:18.15
Again in through the nose
and out through the mouth.
00:15:18.20\00:15:22.82
[inhaling and exhaling]
00:15:22.87\00:15:23.84
Okay we cooled down
and ready for some more?
00:15:23.85\00:15:26.78
You guys don't say much
00:15:26.83\00:15:27.82
so I'm just
assuming that means yes!
00:15:27.87\00:15:29.75
Okay we're going
to do some squats
00:15:29.80\00:15:31.88
and cross your
arms across your chest.
00:15:31.93\00:15:34.35
Get your feet apart.
00:15:34.40\00:15:35.68
Have your toes
turning out just slightly.
00:15:35.73\00:15:38.15
Okay turn your toes out.
00:15:38.20\00:15:40.65
When you squat down
00:15:40.70\00:15:41.75
you're gonna push your hips back
00:15:41.80\00:15:42.88
like you're gonna try
and sit back in a chair.
00:15:42.93\00:15:45.62
We don't want to
push the knees over.
00:15:45.67\00:15:47.02
We want to learn how
to squat properly right
00:15:47.07\00:15:48.72
from the get go, okay,
so go ahead and squat down.
00:15:48.77\00:15:51.32
I'm going to watch your form.
00:15:51.37\00:15:53.65
Good!
00:15:53.70\00:15:54.67
Okay! Excellent!
00:15:54.68\00:15:56.55
Okay up!
00:15:56.60\00:15:57.57
Okay down!
00:15:57.58\00:15:58.65
Try and go down a
little further Justin.
00:15:58.70\00:16:01.62
Good!
00:16:01.67\00:16:02.92
Up!
00:16:02.97\00:16:03.98
That's excellent! Good job!
00:16:04.03\00:16:06.05
Okay go down.
00:16:06.10\00:16:07.82
okay and up!
00:16:07.87\00:16:08.84
This is a great
exercise for various sports!
00:16:08.85\00:16:11.65
Okay keep going!
00:16:11.70\00:16:12.82
I'll talk, you exercise.
00:16:12.87\00:16:14.92
Whether you're
skiing or mountain climbing
00:16:14.97\00:16:17.18
or whatever you like doing;
00:16:17.23\00:16:20.28
this will be a
good exercise for you!
00:16:20.33\00:16:22.88
Keeps the legs strong.
00:16:22.93\00:16:24.25
Keeps the hips strong.
00:16:24.30\00:16:26.22
Keeps the muscles firm!
00:16:26.27\00:16:29.22
Excellent!
00:16:29.27\00:16:30.24
Let's not come all the way up!
00:16:30.25\00:16:31.82
Down. Go down
00:16:31.87\00:16:34.22
and stop just short of lock up.
00:16:34.27\00:16:35.24
Up, come up and stop.
00:16:35.25\00:16:37.18
Now back down again.
00:16:37.23\00:16:38.55
oh that's much better,
00:16:38.60\00:16:39.88
down, down, down.
00:16:39.93\00:16:40.90
And up.
00:16:40.91\00:16:41.95
Okay and down.
00:16:42.00\00:16:44.42
And up,
00:16:44.47\00:16:46.02
and down,
00:16:46.07\00:16:48.05
and up,
00:16:48.10\00:16:49.42
and down,
00:16:49.47\00:16:50.78
good!
00:16:50.83\00:16:51.80
Oh looking good!
00:16:51.81\00:16:52.78
And up
00:16:52.79\00:16:53.76
and down.
00:16:53.77\00:16:54.74
Starting to feel it a
little bit too I think!
00:16:54.75\00:16:56.65
Okay and down
00:16:56.70\00:16:57.88
and we're gonna do five more!
00:16:57.93\00:16:59.42
-Give you a finish line there.
00:16:59.47\00:17:01.58
There's 1
00:17:01.63\00:17:03.48
and 2
00:17:03.53\00:17:06.45
and 3
00:17:06.50\00:17:08.28
Two more!
00:17:08.33\00:17:10.02
4
00:17:10.07\00:17:11.52
Last one!
00:17:11.57\00:17:13.58
And we're going
to go down partway
00:17:13.63\00:17:16.22
and hold right there!
00:17:16.27\00:17:18.08
We're gonna try to
hold for 30 seconds.
00:17:18.13\00:17:20.18
Okay bring your
back up a little more.
00:17:20.23\00:17:22.42
There you go!
Good! Keep that chest up!
00:17:22.47\00:17:25.38
Okay excellent, excellent!
00:17:25.43\00:17:27.28
There's ten seconds.
00:17:27.33\00:17:29.05
Almost home!
00:17:29.10\00:17:30.07
It's gonna feel
good when you stand up!
00:17:30.08\00:17:31.72
Hang in there!
00:17:31.77\00:17:32.78
Hang in there!
00:17:32.83\00:17:34.05
You're doing good!
00:17:34.10\00:17:36.82
And there's twenty!
00:17:36.87\00:17:38.32
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:17:38.37\00:17:47.75
Good! Excellent!
00:17:47.80\00:17:50.12
Alright go ahead and
lay on the floor there.
00:17:50.17\00:17:53.95
Get comfortable!
00:17:54.00\00:17:55.45
Lay on your side, grab an ankle
00:17:55.50\00:17:57.05
and I want you to
stretch a quadriceps.
00:17:57.10\00:18:01.02
-Come to this side here.
00:18:01.07\00:18:03.62
There you go!
00:18:03.67\00:18:06.82
Feels good to
stretch after all that!
00:18:06.87\00:18:09.68
Feel your legs there?
00:18:09.73\00:18:11.58
Good!
00:18:11.63\00:18:12.60
You feel yours too Justin? Good!
00:18:12.61\00:18:13.58
Okay hold that
stretch for five more seconds!
00:18:13.59\00:18:18.28
4, 3, 2, 1
00:18:18.33\00:18:21.08
Switch over to the other side!
00:18:21.13\00:18:27.62
Okay pull.
00:18:27.67\00:18:28.92
Ten more seconds!
00:18:34.40\00:18:35.55
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
00:18:35.60\00:18:44.38
Good!  Relax!
00:18:44.43\00:18:45.62
Okay get over on
your hands and knees.
00:18:45.67\00:18:49.35
Now drop your
elbows to the ground.
00:18:49.40\00:18:52.22
Okay, get back up on your knees.
00:18:52.27\00:18:54.82
There you go!
00:18:54.87\00:18:55.84
Now put one leg out straight.
00:18:55.85\00:18:57.65
Okay we're going to
raise that up and down.
00:18:57.70\00:19:01.02
And up and down,
00:19:01.07\00:19:03.08
up, down.
00:19:03.13\00:19:05.02
Keep your leg straight!
00:19:05.07\00:19:06.42
Up, down,
00:19:06.47\00:19:08.15
up, down,
00:19:08.20\00:19:10.28
up, down,
00:19:10.33\00:19:12.25
up, down,
00:19:12.30\00:19:14.55
up, down.
00:19:14.60\00:19:16.18
Keep going!
00:19:16.23\00:19:17.48
Up, down,
00:19:17.53\00:19:19.05
up down.
00:19:19.10\00:19:20.82
Ten more.
00:19:20.87\00:19:22.25
1
00:19:22.30\00:19:23.38
and 2
00:19:23.43\00:19:24.88
and 3,
00:19:24.93\00:19:26.75
4, 5, 6, 7
00:19:26.80\00:19:33.75
Three more!
00:19:33.80\00:19:34.92
8, 9, 10
00:19:34.97\00:19:38.98
Good! Switch!
00:19:39.03\00:19:41.62
Up, down,
00:19:41.67\00:19:43.85
up, down,
00:19:43.90\00:19:45.28
up, down,
00:19:45.33\00:19:47.22
up, down.
00:19:47.27\00:19:48.95
Good!
00:19:49.00\00:19:49.97
Keep going!
00:19:50.00\00:19:50.97
There's 5, 6
00:19:50.98\00:19:52.45
good!
00:19:52.50\00:19:53.88
7
00:19:53.93\00:19:54.90
Focus on the gluteus maximus!
00:19:54.91\00:19:56.58
8, 9
00:19:56.63\00:19:57.88
Ten more!
00:19:57.93\00:19:59.58
1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
00:19:59.63\00:20:14.88
Good! Lay on your back.
00:20:14.93\00:20:17.72
Okay, I'd like
you to grab a knee
00:20:17.77\00:20:19.72
and pull it towards your chest.
00:20:19.77\00:20:22.05
Good!
00:20:22.10\00:20:24.32
Okay, that looks
pretty easy for you.
00:20:24.37\00:20:25.62
Go ahead and put
your leg up straight
00:20:25.67\00:20:27.82
and try to grab behind
your; by your ankle and pull.
00:20:27.87\00:20:32.95
Okay good!
00:20:33.00\00:20:33.97
Try to straighten your leg
out a little more if you can.
00:20:33.98\00:20:37.18
Excellent! Good job!
00:20:37.23\00:20:41.18
Flexibility is a big key!
00:20:41.23\00:20:42.45
You want to start
that when you're young
00:20:42.50\00:20:44.48
and keep it going
throughout your life.
00:20:44.53\00:20:45.58
You never want to
lose your flexibility.
00:20:45.63\00:20:47.58
Five more seconds!
00:20:47.63\00:20:48.92
4, 3, 2, 1 and switch!
00:20:48.97\00:20:57.42
Okay keep that leg
as straight as you can.
00:20:57.47\00:21:01.75
Good!
00:21:01.80\00:21:02.77
Hold that stretch!
00:21:02.80\00:21:03.85
You don't want to bounce it all.
00:21:03.90\00:21:04.98
You want to hold it steady
and hold five more seconds.
00:21:05.03\00:21:08.22
4, 3, 2, 1, relax.
00:21:08.27\00:21:12.05
Okay now what I
want you to do is
00:21:12.10\00:21:13.42
you're gonna stretch
your back a little bit
00:21:13.47\00:21:16.85
and keep this leg straight.
00:21:16.90\00:21:18.32
Bring this leg over to the side.
00:21:18.37\00:21:20.12
Keep your shoulders down, okay.
00:21:20.17\00:21:24.32
Good!
00:21:24.37\00:21:25.34
Feel it stretching your back.
00:21:25.37\00:21:27.98
Okay good!
00:21:28.03\00:21:31.12
Let's hold that
for ten more seconds.
00:21:31.17\00:21:34.45
5, 4, 3, 2, 1 Switch!
00:21:37.53\00:21:46.08
There you go!
00:21:46.13\00:21:47.72
Good!
00:21:47.77\00:21:48.75
Keep your shoulders down
00:21:48.80\00:21:52.58
and let's hold that
for ten more seconds!
00:21:52.63\00:21:58.38
5, 4, 3, 2, 1
00:22:01.07\00:22:04.98
Okay let's do some
abdominal crunches.
00:22:05.03\00:22:07.38
Knees bent, feet on the floor,
00:22:07.43\00:22:09.48
hands behind your neck.
00:22:09.53\00:22:10.85
Okay we're going to crunch
up and when we do our crunches
00:22:10.90\00:22:13.28
we wanna flatten
the abdominal wall.
00:22:13.33\00:22:15.35
You don't want to push it out;
00:22:15.40\00:22:16.58
you want to draw it in
so you're going to blow
00:22:16.63\00:22:19.02
out and then come up like that.
00:22:19.07\00:22:20.85
Abdominal muscles only
have a 4 inch range of motion.
00:22:20.90\00:22:24.12
They don't cross or join.
00:22:24.17\00:22:25.15
We wanna concentrate
on collapsing them down.
00:22:25.20\00:22:27.32
Pressing your low back to
the pad as close as you can.
00:22:27.37\00:22:30.65
Okay ready?
00:22:30.70\00:22:31.67
Up, down,
00:22:31.70\00:22:33.18
up.
00:22:33.23\00:22:34.20
Try and lift your chins toward
the ceiling as you come up!
00:22:34.21\00:22:35.95
Up, down,
00:22:36.00\00:22:38.42
up, down,
00:22:38.47\00:22:40.08
up, down,
00:22:40.13\00:22:41.22
Keep that pace going now.
00:22:41.27\00:22:42.48
Just keep it going!
00:22:42.53\00:22:45.15
Training the abdominal
wall while you're young.
00:22:45.20\00:22:48.08
It's very important,
00:22:48.13\00:22:49.10
It's important to do
anytime but if you do it
00:22:49.11\00:22:50.18
while you're young you
can develop a nice strong
00:22:50.23\00:22:52.88
abdominal wall which
helps to hold the abdominal
00:22:52.93\00:22:55.25
contents and you don't
get that protruding look later
00:22:55.30\00:22:58.35
in life, you want to
get that abdominal nice
00:22:58.40\00:23:01.98
and firm now and
keep it that way, right?
00:23:02.03\00:23:04.62
Okay ten more!
00:23:04.67\00:23:08.32
1, 2, 3, 4, 5
00:23:08.37\00:23:15.42
Good!
00:23:15.47\00:23:16.88
6
00:23:16.93\00:23:17.90
Come on keep it together!
00:23:17.91\00:23:19.15
7, 8
00:23:19.20\00:23:20.58
Two more.
00:23:20.63\00:23:22.05
9
00:23:22.10\00:23:23.07
Last one!
00:23:23.08\00:23:24.05
10
00:23:24.06\00:23:25.03
Okay bring the
feet off the ground,
00:23:25.04\00:23:26.35
cross at the ankles,
00:23:26.40\00:23:27.52
keep your knees bent.
00:23:27.57\00:23:28.68
Okay and keep them bent and go!
00:23:28.73\00:23:30.65
Good, try and
do twenty of those!
00:23:30.70\00:23:37.52
Okay up,
00:23:37.57\00:23:39.22
and up,
00:23:39.27\00:23:40.75
and up,
00:23:40.80\00:23:42.02
Good!
00:23:42.07\00:23:43.04
Up, up, up!
00:23:43.05\00:23:46.78
Ten more!
00:23:46.83\00:23:47.80
up, up
00:23:47.81\00:23:48.78
Both of you lay
down for a moment.
00:23:48.79\00:23:49.78
Okay up, up and up.
00:23:49.83\00:23:52.32
Five more!
00:23:52.37\00:23:54.32
Up,
00:23:54.37\00:23:55.65
up,
00:23:55.70\00:23:57.05
up,
00:23:57.10\00:23:58.38
up,
00:23:58.43\00:23:59.78
up!
00:23:59.83\00:24:00.95
One more!
00:24:01.00\00:24:02.25
Up!
00:24:02.30\00:24:03.27
Bring your legs straight up.
00:24:03.28\00:24:04.45
We're gonna do
ten in this position.
00:24:04.50\00:24:05.95
Ready and go!
00:24:06.00\00:24:06.97
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:24:06.98\00:24:17.55
Keep your legs straight!
00:24:17.60\00:24:19.08
Start lowering them down slowly.
00:24:19.13\00:24:20.95
Keep them
straight, keep them straight!
00:24:21.00\00:24:23.28
Justin straighten them out!
00:24:23.33\00:24:24.62
We're going down slow.
00:24:24.67\00:24:26.35
Good! Excellent.
00:24:26.40\00:24:27.37
Okay turn over on
your abdomen for a moment,
00:24:27.38\00:24:30.82
keep your pelvis
on the ground but
00:24:30.87\00:24:32.28
push up onto your elbows first.
00:24:32.33\00:24:35.78
Okay now go ahead and
push up on your arms; extended.
00:24:35.83\00:24:40.15
Keep the pelvis down and
just stretch the abdominal wall.
00:24:40.20\00:24:43.48
Hips stay down like that.
00:24:43.53\00:24:45.02
There you go!
00:24:45.07\00:24:46.25
Good! Excellent!
00:24:46.30\00:24:49.22
Okay hold that
for five more seconds!
00:24:49.27\00:24:52.78
4, 3, 2, 1 Good!
00:24:52.83\00:24:56.95
Up on your feet!
00:24:57.00\00:24:59.92
Alright come back to me
00:24:59.97\00:25:01.28
and you're going to
have your feet off the edge.
00:25:01.33\00:25:05.08
.I should clarify,
00:25:05.13\00:25:06.25
part of your foot,
not your whole foot, okay,
00:25:06.30\00:25:08.88
balls of your foot on the edge.
00:25:08.93\00:25:10.62
Go ahead and put
your hands on my shoulder
00:25:10.67\00:25:13.15
so you don't fall off!
00:25:13.20\00:25:14.17
Okay we're going
to do some toe raises.
00:25:14.20\00:25:15.38
All the way up and back down.
00:25:15.43\00:25:18.08
And up, down,
00:25:18.13\00:25:19.78
up, down, keep it going!
00:25:19.83\00:25:23.02
This is another
important area to keep trained!
00:25:23.07\00:25:25.25
The gastrocnemius if you
develop that at an early age,
00:25:25.30\00:25:27.95
you'll have good solid
gastrocs for your whole life
00:25:28.00\00:25:32.32
if you keep them going
and also you've developed
00:25:32.37\00:25:34.18
the flexibility of the
Achilles tendon you want.
00:25:34.23\00:25:36.22
You would never want to
have problems with that!
00:25:36.27\00:25:38.18
Remember a tendon is a
connective area of a muscle
00:25:38.23\00:25:41.62
to a bone and
tendons are strengthened
00:25:41.67\00:25:43.82
through exercise
as well as the muscle.
00:25:43.87\00:25:46.78
Okay keep going!
00:25:46.83\00:25:49.68
Okay now let's do some fast.
00:25:49.73\00:25:52.08
Pump them up fast!
00:25:52.13\00:25:53.45
Good, good!
00:25:53.50\00:25:57.92
Okay now slow, up, down,
00:25:57.97\00:26:03.05
good! Up, down,
00:26:03.10\00:26:05.08
up and down,
00:26:05.13\00:26:08.25
up and down.
00:26:08.30\00:26:09.95
Now fast!
00:26:10.00\00:26:14.78
Keep going we're almost done!
00:26:14.83\00:26:17.72
Down to the home stretch!
00:26:17.77\00:26:20.15
Okay now slow.
00:26:20.20\00:26:23.92
Good!
00:26:23.97\00:26:25.38
Three more times!
00:26:25.43\00:26:27.62
Two more!
00:26:27.67\00:26:29.58
Okay and ten more fast ones!
00:26:29.63\00:26:31.25
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
00:26:31.30\00:26:37.68
Back on the platform here.
00:26:37.73\00:26:39.72
Now let's stretch the calf out.
00:26:39.77\00:26:41.38
Put the foot back and
press your heel to the floor.
00:26:41.43\00:26:47.62
You wanna feel it in
the muscles we just worked!
00:26:47.67\00:26:51.22
Okay and we'll hold
for five more seconds.
00:26:51.27\00:26:54.92
5, 4, 3, 2, 1 Switch!
00:26:54.97\00:27:02.95
Press the heel
to the floor again.
00:27:03.00\00:27:05.28
Don't bounce at all!
00:27:05.33\00:27:06.82
Keep it steady!
00:27:06.87\00:27:10.18
Hold for five more seconds!
00:27:10.23\00:27:12.38
5, 4, 3, 2, 1
00:27:12.43\00:27:16.62
Great thanks a lot!
00:27:16.67\00:27:17.78
We're all done!
00:27:17.83\00:27:20.82
It's very important
to get your young people
00:27:20.87\00:27:22.75
in a good exercise program!
00:27:22.80\00:27:24.18
Get them focusing on
the positive things in life.
00:27:24.23\00:27:26.55
Too much now a days
we're getting distracted by
00:27:26.60\00:27:28.32
computers and television and
nintendos and things like that
00:27:28.37\00:27:32.92
and exercise is kind
of gone on the wayside.
00:27:32.97\00:27:35.05
We want to get young people
in a good, regular exercise
00:27:35.10\00:27:37.88
program and something
that parents and children
00:27:37.93\00:27:41.12
can share together.
00:27:41.17\00:27:42.14
Remember to do it
for the right reason!
00:27:42.15\00:27:43.62
Philippians 4:13 says,
00:27:43.67\00:27:44.64
"I can do all things through
Christ who strengthens me."
00:27:44.65\00:27:47.98
God bless you
00:27:48.03\00:27:49.00
and we hope to
see you next time.
00:27:49.01\00:27:50.75