The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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You feel like you don't
have enough time to exercise,
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then today's topic is for you,
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stay tuned for Body and Spirit.
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Hello, I'm Dick Nunez,
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Wellness Director
of the Black Hills
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Health and Education Center.
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Welcome to Body & Spirit.
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The number one
reason I hear people
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not willing to exercise is
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because they
don't have enough time,
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and truly I know
that in our society today
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people are extremely busy
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and they really
don't want to take time out
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for themselves to exercise.
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They rather go home
and watch television,
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we're wrapped up
in to fast foods.
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And what's
happening to our society,
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we're getting
fatter all the time.
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The health
problems are prevalent.
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We have things like
cancer and heart disease,
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and osteoporosis, and arthritis.
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So what's happening to us?
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And then we come up
with other conditions
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like chronic fatigue syndrome
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and now we're too
tired to exercise.
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So we're gonna
look at what we can do
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to change all that
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and give you an exercise program
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you can do in a
short period of time.
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The Bible tells us,
there's a time for all things.
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We're also gonna
put in this element,
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there's also time to exercise.
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So we're gonna do that just now.
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And helping me out
today is Barbara and Mollie.
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So let's get started.
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Both these ladies are very busy,
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so this is
gonna be good for them
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because they're gonna
learn how to keep themselves
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nice and fit and healthy.
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And we're gonna start by
just loosening up the body,
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swinging the arms around.
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We're doing this as a warm up.
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Okay, let's go
back the other way.
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Might feel a little popping
and grinding as we do this.
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That's not uncommon,
but we rather it didn't.
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Okay, good,
let's just relax now.
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What we're gonna do is
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we're gonna
squeeze our hands together
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like we're in a
peripheral position.
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We're gonna push hard.
This is manual resistance.
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We're doing it for
ourselves and if we push hard,
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we have just to
static hold here.
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Well, we're gonna put
some motion into this.
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We're gonna turn our hands,
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we're gonna press
out and pull back.
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Remember the old Charles
Atlas 97-pound weakling thing.
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It's a little bit the
same type of technique
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of the dynamic
attention, however,
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it's under the use
of just static movement
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or like an asymmetric,
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which is
resistance without movement
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but we're doing
more of an isotonic.
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Where we have resistance
for we're going through
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a range of motion.
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Okay, let's do
about five more like that.
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And two more,
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and good, okay.
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Now let's turn our hands
back in a peripheral position.
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We're gonna move
from side-to-side.
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And we'll try to focus
on the muscles of the chest
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as we do this, we
wanna feel them contract,
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keep the pressure on
the hands as we do this.
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The beauty of this program
is it can be done anywhere.
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So even if you're
very busy in your office
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and you have a 15 minute break.
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You could actually get up
and get this workout done.
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So it takes one of
the big excuses away,
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of I don't have enough time.
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And as I tell
people often times,
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if you don't
take time to exercise,
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then you truly
will run out of time,
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unfortunately
it'll be preeminently,
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you don't want that.
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Okay, let's back to
the middle and push.
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We also have the
attitude, where people say,
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if I'd known I was
gonna live this long
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I would have taken
better care of myself.
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Well, we wanna avoid
that as well. Push hard.
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If you start to tremble
a little bit, that's okay.
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Okay, relax.
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Now what we do is
we're gonna lean back
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and stretch out like
we're gonna just take a nice,
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big good morning stretch.
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And now we're
gonna pull it across,
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and we're gonna try and stretch
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our upper back as we do this.
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Roll the shoulders forward,
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okay and back,
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and bring it across again.
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Okay, good, relax.
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Okay, Barbara, if you could
get our towels for us there.
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This is our expensive
exercise equipment here,
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a nice hand towel.
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What we're gonna do is
we're gonna get the ends of it
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like that and act like
you're trying to pull it
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in two, now
nobody's done this yet,
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so maybe you'll be the
first one to snap in two.
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And what we're gonna do
is we're gonna pull it back
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and when we pull back,
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I want you to tighten
your back as much as possible.
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Those muscles up
in the scapular area,
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just squeeze back hard
and contract those muscles.
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Okay, now push out
and broad back again,
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squeeze those
muscles hard and then go out,
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contract back and out and back,
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squeeze the muscles
really tight in the back
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and out and back,
squeeze those muscles,
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and out and back and
do it five more times,
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and out, flex hard,
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flex those
muscles, good, two more.
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Good, one more time.
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Okay, relax.
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I don't know if you
ladies have found this before,
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but often times when
people are extremely busy,
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they also have a lot of stress.
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Now I'm sure you don't
have any stress in your life.
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But when we
have a lot of stress,
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those muscles in the upper back,
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if we're not working them out
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pretty soon
they start to give up
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and our shoulders
start to slump forward.
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As our shoulders slump forward
what's happening to our body?
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We lose our posture
and also we start to put
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compression on ourselves,
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if we were slump forward
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we can't even get
a good full breath,
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and also if
you're slump forward,
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it's gonna effect
the nervous coming off
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the spinal column going to
all those areas of the body
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and if you lose that we
have all sorts of problems.
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So we're gonna try and
really focus on that area,
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because when I find
people are really busy
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especially for ladies,
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they neglect that
area of the upper back
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and as that gets weaker
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they have more, more problems.
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And now in
today's age of computers,
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where people are
constantly on a keyboard
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or working the mouse,
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that's just a constant problem.
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And I found when I
personally training people
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back in athletic club situation,
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when I would
stretch them out they go,
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I feel so good because that
upper area would be so tight.
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So the exercise
we're gonna be doing today
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gonna hopefully help that out.
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Okay, put the
arms up over the head.
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We're gonna
duck down to the side
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and then over to the other side
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and this again will
be focused on the muscles
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of the upper back and also start
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bringing in the
shoulders as we pull the towel.
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Wanna concentrate
on the contraction
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as you bring it down,
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keep the arm
straight as possible,
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keep the tension on the towel.
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We're gonna do 10 more each way.
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There's one and two
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and three and four,
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good, tension on, five more.
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One and two and three,
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two more, four, last one,
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and five, good.
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Now we're gonna
keep it up there again.
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Now we're gonna pull
it over and then back up,
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stretch back,
pull it over, back up.
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Okay, keep it going.
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Okay, let's do nine more.
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You wanna make sure
you keep your chest up
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as you're doing this,
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have the abdominal
tight as you pull down,
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you wanna push your scapula out,
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that's a lot to
think about at one time.
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And two more
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and good.
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All right, just set the
towels down for a moment.
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Now what we're gonna do is
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we're gonna
stretch those muscles out,
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just put an arm over the
head, grab the arm and pull,
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go ahead and do that.
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Wanna feel it
stretching through here. Good.
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Wanna hold that for about
10 or 15 second time period.
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All right, relax, let's
switch to the other side now.
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Often times when
you feel really stressed
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or things have been going rough,
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just go getting up stretching
will help relax the body,
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make you feel better.
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Okay, let's go ahead and relax.
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Now we're gonna do an area
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that also is gonna
help this thigh end
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principle as far as how
the muscles work together
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and keeping us
in a good posture,
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we're gonna work
on our shoulder area.
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And the way
we're gonna do that is
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we're gonna put our arms out.
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We're gonna do circles,
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now you've probably heard before
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about what's
called the rotator cuff,
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rotator cuff is
made up of four muscles
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around the scapula.
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And by doing this rotation
we're working those muscles.
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Okay, now let's go
small, now let's go big,
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nice range of motion and small.
00:10:56.16\00:11:02.58
Now let's go
backwards and make it larger.
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Now smaller
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and reverse it
back to the front again.
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We just held our arms out.
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It would give us some
benefit but as we do the motion,
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we get so much more out
of it, now make it bigger.
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For those at home, if
this starts to get too hard,
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go ahead and put your arms down,
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but I expect
our ladies behind us
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would be able to hang in there
without any problem, right?
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So far, okay.
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So I can ask for,
okay, reverse it again,
00:11:38.43\00:11:41.44
and reverse it back to the front
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and back again
and back to the front.
00:11:49.70\00:11:54.59
Now let's go larger,
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okay and small
again and reverse it back,
00:11:57.91\00:12:03.21
now back to the front
00:12:03.22\00:12:05.24
Okay, now we're gonna try
and hold up to 30 seconds.
00:12:05.25\00:12:07.93
Now, it's gonna feel really good
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when we put our arms down.
00:12:11.28\00:12:13.99
People say, it's
like hitting yourself
00:12:14.00\00:12:15.24
in the head with a hammer,
when you stop it feels better,
00:12:15.25\00:12:17.50
but it really doesn't,
'cause your head still hurts
00:12:17.51\00:12:19.00
from hitting
yourself with a hammer.
00:12:19.01\00:12:20.50
I guarantee when
we put our arms down
00:12:20.51\00:12:21.89
and move about--
that's 15 seconds,
00:12:21.90\00:12:23.86
I'm counting still.
00:12:23.87\00:12:26.79
Twenty, twenty five,
00:12:26.80\00:12:32.04
twenty six, twenty seven,
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twenty eight, twenty nine,
00:12:34.02\00:12:36.37
thirty, doesn't that
feel good, put it down.
00:12:36.38\00:12:38.95
Oh yeah. Okay, good.
00:12:38.96\00:12:41.03
Now what we're gonna do
is tie the trapezius in,
00:12:41.04\00:12:42.92
which are the muscles
that come off the neck.
00:12:42.93\00:12:44.72
We're gonna roll up
like this and push back down.
00:12:44.73\00:12:47.91
Now we're gonna try and do
00:12:53.75\00:12:54.75
the entire
exercise program today
00:12:54.76\00:12:57.85
without getting on the ground,
00:12:57.86\00:12:59.53
because what I'm assuming is
00:12:59.54\00:13:01.58
sometimes when
people are really busy,
00:13:01.59\00:13:04.16
I know I never do,
but you might wear a dress
00:13:04.17\00:13:06.10
once in a while, I look
really funny in a dress.
00:13:06.11\00:13:09.55
And so when we do that,
00:13:09.56\00:13:10.81
you may not wanna
get on the ground,
00:13:10.82\00:13:12.17
just in case somebody
actually just walk in the door
00:13:12.18\00:13:14.05
and then go, what are you doing?
00:13:14.06\00:13:15.59
So, this will help you
00:13:15.60\00:13:17.33
to be able to get a
good exercise program in
00:13:17.34\00:13:19.56
without ever having
to get down on the floor,
00:13:19.57\00:13:22.80
let's do ten more.
00:13:22.81\00:13:24.20
Okay, we're down to five
more, nice steady motion,
00:13:32.11\00:13:36.03
pressing all the
way down, and two more.
00:13:36.04\00:13:44.39
Okay, now we're gonna
stretch those muscles out.
00:13:44.40\00:13:46.24
We're just gonna take the
arm, pull it across to our body
00:13:46.25\00:13:48.65
and put some
pressure on the elbow,
00:13:48.66\00:13:50.32
now just feel it
stressed to that shoulder,
00:13:50.33\00:13:51.95
it should feel real good
00:13:51.96\00:13:53.27
after what we've
just done, it's good.
00:13:53.28\00:13:55.19
Okay, let's
switch to the other side.
00:13:57.98\00:13:59.62
Okay, just bring that
across, now reach under,
00:14:02.35\00:14:04.94
here we go, good, not a problem.
00:14:04.95\00:14:08.72
You'll be amazed at
how many times I do this
00:14:08.73\00:14:10.62
with people I say, okay,
let's take an arm across,
00:14:10.63\00:14:12.45
their first thing is
they wanna put their arm out.
00:14:12.46\00:14:14.47
And they can't figure out
00:14:14.48\00:14:15.47
why they're not
getting the same effect.
00:14:15.48\00:14:18.68
Okay, good, let's relax.
00:14:18.69\00:14:21.40
Now we're gonna turn our
head to the side and turn.
00:14:21.41\00:14:26.12
The neck area is a place
00:14:26.13\00:14:27.22
where we can
carry a lot of tension,
00:14:27.23\00:14:29.44
so we wanna make
sure those muscles stay
00:14:29.45\00:14:32.22
flexible and relaxed.
00:14:32.23\00:14:35.92
And one more time, good.
00:14:35.93\00:14:38.89
Now, we're gonna
do some arm work,
00:14:38.90\00:14:40.14
go ahead and pick your towel up.
00:14:40.15\00:14:42.50
And the way
we're gonna do this is
00:14:42.51\00:14:43.72
we're gonna drape the towel
00:14:43.73\00:14:45.65
over our thumb side like that,
00:14:45.66\00:14:50.03
okay, reverse it
there, there we go.
00:14:50.04\00:14:54.43
And now we're gonna
reach underneath there
00:14:54.44\00:14:56.83
and we're gonna give ourselves
00:14:56.84\00:14:57.89
resistance we curl up.
00:14:57.90\00:14:59.76
Now the reason why
we did it this way is
00:14:59.77\00:15:01.27
because this will encourage
us to supinate the wrist
00:15:01.28\00:15:03.77
as we curl up
00:15:03.78\00:15:04.99
and that will give the
full function of the bicep.
00:15:05.00\00:15:08.39
Okay, and you dictate
how hard you work here,
00:15:08.40\00:15:10.51
so if you really bear down
00:15:10.52\00:15:12.43
you can make it a
really tough ordeal.
00:15:12.44\00:15:16.18
Or if you just looking
to get the range of motion,
00:15:16.19\00:15:18.91
most women I know don't
want big bulging biceps,
00:15:18.92\00:15:21.86
don't know why, but they don't.
00:15:21.87\00:15:26.08
But even still you
can do-- you'd have to do
00:15:26.09\00:15:27.78
an awful lot of work in
order to built the muscles up,
00:15:27.79\00:15:30.46
especially in females,
very difficult for them
00:15:30.47\00:15:32.84
to put on a lot of muscle size.
00:15:32.85\00:15:33.97
And I know
there's always gonna be
00:15:33.98\00:15:34.97
some woman out there, that goes
00:15:34.98\00:15:36.22
well I built up
muscle really easily.
00:15:36.23\00:15:38.30
But often times, you know what?
00:15:38.31\00:15:39.76
They're also fat
and when they say that
00:15:39.77\00:15:42.69
they get big easy it's
because they got a lot body fat,
00:15:42.70\00:15:45.52
and if they feel a
little bit of muscle developing
00:15:45.53\00:15:47.55
they actually feel
like they're getting bigger
00:15:47.56\00:15:48.87
but the reality is
if they stay with it,
00:15:48.88\00:15:50.85
the fat would start melting off.
00:15:50.86\00:15:53.33
Five more,
00:15:53.34\00:15:54.58
and two more.
00:15:58.52\00:16:01.85
Good, okay, let's switch.
00:16:01.86\00:16:04.08
Same thing, we're gonna
drape it over to the outside,
00:16:04.09\00:16:07.62
okay, there you go,
grab it and curl up.
00:16:07.63\00:16:12.58
One of the wonderful
benefits of exercise like this
00:16:12.59\00:16:15.99
for the next five to six
hours after we're done today
00:16:16.00\00:16:18.29
you're gonna be
burning fat at a higher level,
00:16:18.30\00:16:20.39
isn't that a nice thing?
00:16:20.40\00:16:21.70
So, when you go back to work
00:16:21.71\00:16:23.85
you can feel really
good because you can go, ah,
00:16:23.86\00:16:25.52
I might be answering the phone
00:16:25.53\00:16:26.68
but I'm burning
fat while I'm doing it.
00:16:26.69\00:16:28.58
Nothing kicks the
metabolism into gear
00:16:33.40\00:16:35.58
like doing some good workouts.
00:16:35.59\00:16:37.59
Okay, we're gonna do ten more,
00:16:42.15\00:16:43.58
and five more.
00:16:48.90\00:16:50.44
Good, okay, now we're
gonna do the triceps area.
00:16:57.11\00:17:00.13
The way we're gonna do this is
00:17:00.14\00:17:01.13
we're gonna hold our elbow
out like that on front of us.
00:17:01.14\00:17:05.58
We're gonna
hold on to the towel,
00:17:05.59\00:17:07.78
we're gonna push it
out and pull back, good.
00:17:07.79\00:17:13.13
There you go, you
wanna go right here,
00:17:13.14\00:17:16.08
now go out this
way, there, good.
00:17:16.09\00:17:20.23
Okay, keep going, good.
00:17:20.24\00:17:23.44
So you wanna
focus right in here.
00:17:23.45\00:17:26.45
This is an area that
tends to develop body fat
00:17:26.46\00:17:28.65
for women especially,
they don't like that effect.
00:17:28.66\00:17:32.39
They tell you, if I do this,
00:17:32.40\00:17:33.77
it just keeps flipping
around, they don't wanna that.
00:17:33.78\00:17:36.66
So if we do this
type of an exercise
00:17:36.67\00:17:40.45
it can help firm that up.
00:17:40.46\00:17:42.65
We've seen a lot of
people that are very slender
00:17:42.66\00:17:45.37
but they're still flabby
00:17:45.38\00:17:46.38
because the muscles
have no muscle tone,
00:17:46.39\00:17:48.36
and that's one
thing we should address
00:17:48.37\00:17:50.37
is people often
times don't understand
00:17:50.38\00:17:51.87
what muscle tone even is.
00:17:51.88\00:17:52.98
Okay, let's switch sides,
00:17:52.99\00:17:56.96
good, now you're
fine, just like that.
00:17:56.97\00:18:00.83
Good, okay, here we go.
00:18:00.84\00:18:05.59
Go like that, okay,
get this hand up closer,
00:18:05.60\00:18:09.18
elbow up, now just push
it out, you got it, okay.
00:18:09.19\00:18:13.84
Muscle tone is
when you do exercise
00:18:13.85\00:18:18.29
your muscles will stay
always so much semi tense.
00:18:18.30\00:18:21.77
So, if somebody were to
come up and grab me in the arm
00:18:21.78\00:18:23.53
they go, wow, your arm's flexed,
00:18:23.54\00:18:25.30
no it's not, now it's
flexed, there is a difference.
00:18:25.31\00:18:28.30
But if they grab me that
arm is still gonna feel tight
00:18:28.31\00:18:31.07
because of the
fact that muscle tone
00:18:31.08\00:18:33.05
will keep your
muscle in a constant state
00:18:33.06\00:18:34.58
of contraction,
or semi-contraction,
00:18:34.59\00:18:36.83
what that does is burn calories.
00:18:36.84\00:18:39.26
So the more muscle tone we get,
00:18:39.27\00:18:41.22
the more calories you burn,
00:18:41.23\00:18:42.33
because higher
our metabolism is.
00:18:42.34\00:18:44.10
Now If we don't get muscle tone
00:18:44.11\00:18:45.31
or we lose our muscle tone,
00:18:45.32\00:18:46.73
then it's soft and flabby
even though it's just muscle,
00:18:46.74\00:18:50.04
might not be much fat there
00:18:50.05\00:18:51.04
but the muscles are
very soft, okay, good.
00:18:51.05\00:18:53.01
Let's go ahead and start.
00:18:53.02\00:18:54.43
Okay, let's just
shake the arms out.
00:18:54.44\00:18:57.81
Okay, now you can go ahead
and collect the towels now.
00:18:57.82\00:18:59.48
Barbara, if you wanna go ahead
and take those off the side.
00:18:59.49\00:19:03.92
Now we need to get
into some leg training
00:19:03.93\00:19:05.79
and nothing
stimulates the metabolism
00:19:05.80\00:19:07.48
when we do legs
00:19:07.49\00:19:08.60
and we can get it done
quickly as well as squats.
00:19:08.61\00:19:11.35
Now when we do squats,
we can vary the intensity
00:19:11.36\00:19:13.86
by how far down we go,
00:19:13.87\00:19:15.50
so if somebody has
difficulty doing this exercise
00:19:15.51\00:19:18.41
we can still do it in
a more modified version.
00:19:18.42\00:19:22.01
Whenever we squat,
we wanna have the feet
00:19:22.02\00:19:23.95
just a little
wider than shoulder width
00:19:23.96\00:19:26.78
and the first
motion is not sending
00:19:26.79\00:19:29.65
the knees over the feet,
which is what most people do,
00:19:29.66\00:19:31.86
which is wrong, we wanna
sit back into the squat, okay.
00:19:31.87\00:19:35.59
So, we're pushing our hips back,
00:19:35.60\00:19:36.68
we're gonna cross our arms,
we're just gonna squat down,
00:19:36.69\00:19:40.17
okay and then back up,
00:19:40.18\00:19:41.90
then we're gonna
stop short a walk out,
00:19:41.91\00:19:43.90
so we can keep the
tension on our thighs,
00:19:43.91\00:19:45.93
okay, push back, and back up.
00:19:45.94\00:19:49.08
Okay, I'm gonna
just step over here
00:19:49.09\00:19:50.73
and just see how
we're doing here,
00:19:50.74\00:19:51.73
okay, go ahead and squat down.
00:19:51.74\00:19:54.00
Okay, you're looking good,
00:19:54.01\00:19:55.00
okay, push your hips
back a little bit more Mollie,
00:19:55.01\00:19:56.89
good, and stop short a lock out,
00:19:56.90\00:20:01.77
stop, okay good, that's better.
00:20:01.78\00:20:05.94
Now this is an
excellent exercise
00:20:05.95\00:20:07.48
for gluteus maximus muscles,
00:20:07.49\00:20:10.17
it helps firm us up like
nothing else I've come across.
00:20:10.18\00:20:15.13
It's important, you wanna try
00:20:15.14\00:20:16.13
and keep the chest
up as we squat down.
00:20:16.14\00:20:20.91
Good, I'll join you here.
00:20:20.92\00:20:24.55
Thorn in a couple-- in
between a couple of roses,
00:20:24.56\00:20:27.35
or maybe I'm the rose or
you're the thorns, you know.
00:20:27.36\00:20:31.28
Okay, let's keep going.
00:20:31.29\00:20:33.10
Good, hope you're good.
00:20:38.46\00:20:40.75
All synchronized and everything.
00:20:40.76\00:20:42.24
Okay, you doing all right.
00:20:46.10\00:20:48.56
Doing fine, you're doing fine.
00:20:48.57\00:20:49.91
Okay, good, oh good,
00:20:49.92\00:20:51.03
well we can do a
whole bunch more than.
00:20:51.04\00:20:52.91
It's good, now
if you need to stop
00:20:52.92\00:20:55.41
and rest at home, that's fine.
00:20:55.42\00:20:58.15
For us here we're
just cruising right along.
00:20:58.16\00:21:00.39
We might be able to do these
00:21:03.57\00:21:04.57
for the whole rest
of the show, who knows?
00:21:04.58\00:21:10.40
Good, keep going.
00:21:10.41\00:21:12.53
Okay, let's do ten more.
00:21:12.54\00:21:15.03
There's one and two
00:21:15.04\00:21:19.70
and three, four, five,
00:21:19.71\00:21:26.67
six, seven, eight, nine,
00:21:26.68\00:21:34.12
now we're gonna down,
hold one for 30 seconds.
00:21:34.13\00:21:37.56
This is where
the fun part begins.
00:21:37.57\00:21:40.05
It's hard to know what to do
when you're just sitting here.
00:21:43.56\00:21:47.13
Maybe I should count.
00:21:47.14\00:21:49.49
Okay, there's 15 seconds.
00:21:49.50\00:21:52.84
It's gonna feel
really good once we standup.
00:21:52.85\00:21:55.86
Ten more seconds, we
look ridiculous but, oh well.
00:21:55.87\00:22:00.68
Five, four,
three, two, one, whoa.
00:22:00.69\00:22:07.84
Feel that? Yeah.
00:22:07.85\00:22:09.46
Okay, what you're gonna do now
00:22:09.47\00:22:10.67
is you're gonna use me as a wall
00:22:10.68\00:22:12.94
and you're just-- you're gonna
00:22:12.95\00:22:14.13
put your hand on my shoulder
and you're turn facing me
00:22:14.14\00:22:18.62
and you're gonna reach
down, and grab your ankle.
00:22:18.63\00:22:21.82
Okay, you wanna
pick it up like this.
00:22:21.83\00:22:23.51
Now we're just gonna
stretch the quadriceps,
00:22:26.69\00:22:29.80
while I catch my breath.
00:22:29.81\00:22:31.06
Those squats are difficult
00:22:34.08\00:22:35.08
even if you're
not using any weight.
00:22:35.09\00:22:37.47
Especially, if you
keep the tension on there.
00:22:37.48\00:22:39.26
Okay, let's switch.
00:22:43.08\00:22:44.58
It's always important
to stretch the muscles out
00:22:48.51\00:22:50.17
you're doing.
00:22:50.18\00:22:51.81
Those at home, you
wanna go to a wall right now.
00:22:51.82\00:22:55.14
That's a little
far away from that.
00:22:55.15\00:22:57.50
I'm the next best
thing to be in there.
00:22:57.51\00:22:59.30
Okay, good, relax.
00:23:02.71\00:23:05.60
Now we're gonna
stretch the hamstrings out.
00:23:05.61\00:23:08.27
What we're gonna do that
is step out up on the heel
00:23:08.28\00:23:11.58
and then lean forward into it.
00:23:11.59\00:23:14.23
If you can, you
can grab your foot,
00:23:14.24\00:23:16.14
just feeling a nice
study stretch in the hamstring.
00:23:22.18\00:23:24.67
Five more seconds. Okay.
00:23:30.05\00:23:34.60
Okay, let's switch.
00:23:34.61\00:23:35.96
We're just gonna
grab the foot, go ahead,
00:23:41.72\00:23:44.28
might find that one side is
more flexible than the other.
00:23:44.29\00:23:47.80
And that's not
uncommon, we would like to try
00:23:47.81\00:23:51.34
and get so we're
pretty equal on both sides.
00:23:51.35\00:23:54.20
Okay, good, relax.
00:23:57.84\00:24:00.21
Okay, now we're going
to do a little cap work,
00:24:00.22\00:24:03.64
put one foot back and
press up on toe, back down.
00:24:03.65\00:24:08.29
This is an important
one especially for women,
00:24:11.48\00:24:14.33
since often times I
still see them in high heels,
00:24:14.34\00:24:19.36
this will courage the body to
keep its full range of motion.
00:24:19.37\00:24:22.56
When a woman walks
around with high heels,
00:24:22.57\00:24:24.55
she encourages her
tendon to be shorter.
00:24:24.56\00:24:27.62
Let's go ten more.
00:24:31.60\00:24:33.89
Then when they go on their heel
00:24:33.90\00:24:35.69
to go full range of motion,
then they have some problems.
00:24:35.70\00:24:38.17
Three more,
00:24:42.65\00:24:43.84
good, now switch.
00:24:47.30\00:24:49.29
You wanna ocus
on the calf muscle
00:24:53.55\00:24:55.26
as you do that,
feel the calf muscle.
00:24:55.27\00:24:58.45
You gotta make sure
you press the heel down,
00:25:04.84\00:25:07.65
all the way each time
00:25:07.66\00:25:09.48
and as far up on the
toe as you can, ten more
00:25:09.49\00:25:13.22
and five more.
00:25:19.71\00:25:21.08
Okay, good.
00:25:26.80\00:25:29.17
Now, we're gonna
do some abdominal work
00:25:29.18\00:25:30.49
from a standing position.
00:25:30.50\00:25:31.49
The way we're gonna do that
is put our hands in the back.
00:25:31.50\00:25:34.50
We're gonna blow
out, crunch over,
00:25:34.51\00:25:37.27
now bend all the way over,
00:25:37.28\00:25:39.19
come back up to a standing
crunch position and lay back.
00:25:39.20\00:25:43.56
Okay, crunch over,
bend over, up and lay back.
00:25:43.57\00:25:50.27
Good, let's keep going
00:25:50.28\00:25:54.35
and back, crunch,
00:25:54.36\00:25:56.92
over up and
back, good, keep going.
00:25:56.93\00:26:03.03
It's important to
draw the abdominal wall
00:26:10.61\00:26:13.60
in each time you crunch
over and stretch it out.
00:26:13.61\00:26:18.32
Okay, let's do four more,
00:26:25.42\00:26:27.06
two more,
00:26:32.96\00:26:34.08
good, now what we're gonna do is
00:26:39.36\00:26:41.27
we're just gonna
do a trunk rotation,
00:26:41.28\00:26:43.99
just to cool down,
finish up, and turn and turn
00:26:44.00\00:26:52.39
and turn, two
more times each way.
00:26:52.40\00:26:55.67
Okay, good, thanks a
lot, ladies, we're all done.
00:27:03.40\00:27:08.92
As you can see in just
a short period of time,
00:27:08.93\00:27:10.94
as little as 20 to 25 minutes
00:27:10.95\00:27:13.11
we can get a good
overall body workout
00:27:13.12\00:27:15.32
on the entire body.
00:27:15.33\00:27:16.85
So whenever we look at exercise,
00:27:16.86\00:27:19.03
we have to realize
that we can get it done,
00:27:19.04\00:27:21.40
if we simply make it
a priority in our life
00:27:21.41\00:27:23.67
and know that's
what we're gonna do,
00:27:23.68\00:27:25.23
regardless if
you're at the office
00:27:25.24\00:27:26.93
or at home or first
thing in the morning,
00:27:26.94\00:27:28.97
make a regular time
where you can get some exercise
00:27:28.98\00:27:31.66
and also make a regular time
00:27:31.67\00:27:32.85
where you're gonna
spend time with God.
00:27:32.86\00:27:34.38
Because above all things,
00:27:34.39\00:27:35.57
unless we do it
for the right reason.
00:27:35.58\00:27:37.35
We're not gonna get the benefits
00:27:37.36\00:27:38.39
we could if we simply did
it all to the glory of God.
00:27:38.40\00:27:41.33
Remember, we can do
all things through Christ,
00:27:41.34\00:27:43.51
who strengthens
us. God bless you.
00:27:43.52\00:27:45.83
and we hope to see
you next time. Goodbye.
00:27:45.84\00:27:49.14