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 can have a good
strength training program
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in privacy of your own
home without equipment.
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Find out how, next
on Body and Spirit.
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Hello, I'm Dick
Nunez, Wellness Director
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of the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Today we're gonna talk
about strength training.
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In the Bible we
read principles that talk
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about if we take
care of something,
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God will bless us
and multiply to it.
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When we look at our muscles,
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if we don't work
them, we will loose them.
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If you ever been in
a any type of accident
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where you've been put in a cast,
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then we take that cast off,
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you see that limb is
drastically atrophied.
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People often times think
that when you stop exercising,
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you stop lifting weights,
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your muscles are
gonna turn into fat.
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Well, that doesn't happen.
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Muscle and fat are
two different things.
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And in the
privacy of your own home
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without using a lot
of expensive equipment,
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we can get excellent
strength training results.
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We're gonna do that today.
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Believe we're
ready to get started.
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Helping us out today
will be Miles and Joe.
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Okay, thanks a lot.
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You're gonna
start by warming up.
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And just making
some arm circles,
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keep the blood circulating
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and get us ready for a
good strength training day.
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Okay, ten more.
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Five more.
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Okay, now let's
go the other way.
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Up and around,
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remember this
is just warming up.
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Shouldn't be a lot
of exertion on this,
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you might feel little popping
in your shoulders at first.
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When you start doing these
as you continue working out
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that should start
to go away. Five more.
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And good. All right.
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We're gonna do
some push ups today.
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We're gonna do
them in 10 second reps.
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You're gonna go down 10
seconds and up 10 seconds.
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Little more difficult
this way but it gives you
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an excellent over
all affect. Okay, ready.
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Start one, two,
three come on back up.
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Four, five, six down
slow, seven, eight, nine, ten.
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Up slow, one,
two, three, four, five,
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six, seven, eight, nine, ten.
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Down slow, one,
two, three, four, five,
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six, seven, eight, nine ten.
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Up one, two, three, four, five,
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six, seven, eight, nine.
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Again one, two,
three, four, five,
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six, seven, eight, nine, ten.
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Up one, two, three, four, five,
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six, seven, eight, nine, ten.
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Down part way,
let's hold for 15 seconds.
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Hold steady five good,
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deep breath and ten,
eleven, twelve, thirteen,
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fourteen push back
up. All right, good.
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Okay, let's
stretch those muscles out,
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let's reach back.
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Feel the stretch in your chest.
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Now, bring it across,
pull tte shoulder blades out.
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Again back.
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Stretch the
chest and now across.
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Pull the shoulder blades up.
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Okay, good. Okay,
let's get the towels.
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When we do strength training,
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we can use
something as simple as a towel
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to give us a good resistance
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as we go through
a range of motion.
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And when we have more
than one person we can do
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what's called the buddy system.
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And we'll do that today.
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I'm gonna ahead and
just drop yours Joe.
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Miles, its little
demonstration, let's go.
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Turn your left
foot in towards me.
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Okay, we're gonna do right arms.
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Okay, pull and
I'm gonna pull back.
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And we're gonna give our
self a good range of motion.
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Okay, Joe, you take my spot.
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Okay and start doing them.
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Now, it's not a tug of war,
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but it's good steady pressure.
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For those at home,
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if you don't have
somebody to work on with.
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Just do it on your
own, with your towel.
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Okay, I want you to
do 20 of them, each way.
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How many of you've
done so far of them? Four?
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Okay, that's five, good.
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Six, okay Joe,
you keep count there.
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When we do strength training
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we find that if
we do them slowly,
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we actually get
more overall benefit
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than if we do things fast.
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Slow repetitions will work
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with fast twitch muscle fibers.
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Where if we do fast repetitions,
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we're actually
working slow twitch fiber.
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Okay, how many are we on?
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Good, this is an
excellent way to train,
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especially if you
have somebody to work out
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with you at home.
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Husbands and wives can do
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very well doing
this type of workout.
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Because this workout is
good for both men and women.
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And also even
if you're a senior,
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you can get good results
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from strength
training by just working out.
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Okay, reverse it.
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Now while you are
working out, don't be afraid
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to communicate with one
another and let him know,
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other person know pull harder,
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I need more resistance.
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Let me get the
full range of motion.
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That's very important.
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If you ever have
a personal trainer
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and they are trying to dictate
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everything you should do.
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Well, you have some feeling
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or how you feel
your body responds.
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And so you should
also be able to have input
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on how you feel you're
best affected by your training.
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Okay, what number we're on Joe?
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Good, okay.
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Let's go and
slip the towel down.
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Again we want to
stretch out the muscle we work.
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So you're gonna put the
arm up over your head and pull.
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We will feel the
stretch along the side,
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latissimus dorsi area.
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Hold the stretch
for five more seconds,
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four, three,
two, one. Now, switch.
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Hold, but don't bounce.
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Keep your stretch
steady, five more seconds,
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four, three, two,
one. Now, relax, good.
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Now we're gonna do a shoulder
exercise, step up Miles.
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We're gonna do
what's called ladder raise.
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We're gonna do a
manual resistance.
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Raise up, Miles, and back down.
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And up and down.
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Okay, Joe, you go
and take my spot there.
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You want to give
him enough resistance
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where he's gonna be able
to get about 15 repetitions.
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You know, last one you wanna do
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a hard static cold Miles
and force him to push you down.
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Make sure you
breathe when you do this.
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Any time you do
strength training,
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its imperative that you
have a regular exchange of air.
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Do not hold your
breath at all causing
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that valsalva
effect, because if you do
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you can have intracranial
intrathoracic pressure
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that you not,
you're not wanting to have.
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Good, work it hard. Good.
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How many we're Joe?
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One more 11, 12, got three more.
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Last one coming up.
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You gonna hold it
up there tight, Miles.
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Okay, Joe, try
and pull him down.
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Good, breath Miles.
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Excellent, good job.
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All right switch over.
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And for those at home
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if you don't have
somebody to work out with,
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you can just do
these manually on your own.
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Or if you have some
type of weights, dumbbells,
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cans of food, clogs,
jugs filled of water.
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Books that are of the same size.
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You can do some ladder
raises with resistance.
00:09:04.11\00:09:07.00
If you are using a partner,
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it may take a while for
you to get coordinated in to
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the making it a good
effect for both of you.
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That's okay, just stay with it.
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The more you do it,
the better it will become.
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Okay, two more times.
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And now hold it
tight, Joe, hold it tight.
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Good, good, good, all right.
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Feels good, right?
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Okay, now what
we're going to do is
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we're just gonna
roll the shoulders
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to loosen that up a little bit,
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because you just did a
real intensive work out there.
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And what this will
do is it will bring
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the trapezius into play
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as well as the
deltoid you just trained.
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And also it will
help cool you down
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and get you ready
for the next exercise.
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When you do this type
of intensive training,
00:09:58.19\00:10:00.42
you may need to spend a
little more time resting
00:10:00.43\00:10:02.63
than you would otherwise
just doing easier repetitions.
00:10:02.64\00:10:06.50
Okay, now let's
go the other way.
00:10:07.83\00:10:09.58
Try and lift the shoulders
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as high as you
can and up around.
00:10:12.26\00:10:14.16
Good going.
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And five more.
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And one more. Good, okay relax.
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Okay, I'm gonna
give another exercise
00:10:32.76\00:10:35.92
for you for strength training.
00:10:35.93\00:10:37.89
And I'm gonna help
you out here Miles.
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Go ahead and face me.
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I want you to stand up, grab
that palms over, palms over.
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Okay, you're gonna
row it up to your chin.
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Up, then I'm gonna
pull back down. Good, good.
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This is giving you
a lot of raise effect
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working the trapezius.
00:11:00.93\00:11:02.24
And up, and up, and up,
00:11:04.20\00:11:09.88
five more up and up,
00:11:09.89\00:11:12.96
three more, up, good, up.
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One more time, up, up, up, up.
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Good, all right.
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Okay, Joe, come on over, next.
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Okay and up and down.
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Good, focus on the trapezius,
00:11:33.82\00:11:35.88
as muscles coming
off your neck. Excellent.
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Good. Good.
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Again, five more times
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and three more.
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One more. Good job, all right.
00:12:04.92\00:12:08.99
Okay, Miles come back over here.
00:12:09.00\00:12:10.53
Now we're going in to a bicep.
00:12:10.54\00:12:12.04
I want to help him out,
one in the same position.
00:12:12.05\00:12:14.61
Okay, curl. Good.
00:12:14.62\00:12:20.03
Well, I'm trying to give
him a good steady resistance
00:12:25.62\00:12:28.87
and tension both up and down.
00:12:28.88\00:12:30.96
And five more.
00:12:37.64\00:12:38.88
Keep your back straight,
00:12:41.46\00:12:42.87
make sure you keep a
good exchange of air,
00:12:42.88\00:12:44.97
three more times.
00:12:44.98\00:12:46.04
And one more.
Excellent, good job.
00:12:51.74\00:12:57.36
Okay, ready for
more, Joe? I'm ready.
00:12:58.88\00:13:02.46
Okay, up.
Excellent, good job. Good.
00:13:02.47\00:13:08.06
you want to focus on
the muscles you're working,
00:13:12.99\00:13:15.09
in this case
we're doing the biceps.
00:13:15.10\00:13:16.81
Even the person doing
the resisting for the other
00:13:19.36\00:13:22.15
will get a
workout helping them out.
00:13:22.16\00:13:24.76
Good, five more.
00:13:27.89\00:13:31.21
Excellent, up, and up.
00:13:34.42\00:13:39.17
Good, two more.
00:13:40.73\00:13:42.40
And up, now hold tight.
00:13:45.08\00:13:47.56
Bring it down part
way, hold tight, for ten,
00:13:47.57\00:13:49.90
one, two, three,
four, five, six, seven,
00:13:49.91\00:13:55.39
eight, nine,
ten, good, excellent.
00:13:55.40\00:13:58.84
Okay, let's go ahead
Miles, and take the towels off.
00:14:00.32\00:14:04.53
Joe did a good
job holding that one.
00:14:07.74\00:14:09.08
In fact I could hear
the fibers in the towel
00:14:09.09\00:14:11.35
started to stress
just a little bit there.
00:14:11.36\00:14:14.11
Okay, we're gonna go
back to push up position,
00:14:14.12\00:14:16.29
this time you're gonna
doing it of your knees.
00:14:16.30\00:14:18.14
Now, you gonna
listen to my commands
00:14:18.59\00:14:20.48
because we're
gonna do them in slow
00:14:20.49\00:14:22.19
increments here to
work the tricep area.
00:14:22.20\00:14:24.21
Okay, so this is
what as often times called
00:14:24.22\00:14:29.79
lady style push ups,
but this is gonna work
00:14:29.80\00:14:32.34
very effectively for
what we're going to do here,
00:14:32.35\00:14:34.59
because we're already
tired from what we've done.
00:14:34.60\00:14:36.57
So, now we're going to
put the focus on the triceps.
00:14:36.58\00:14:39.60
Push ups can work the
chest and the shoulder area,
00:14:39.61\00:14:42.55
but also can be
really good tricep exercise.
00:14:42.56\00:14:44.95
Okay, just go down
just few inches and stop.
00:14:44.96\00:14:48.39
Okay, down a few
inches more and stop.
00:14:48.40\00:14:50.64
Down a few inches more,
stop. Up a few inches, stop.
00:14:51.66\00:14:55.67
Back down a few
inches, down little bit more.
00:14:55.68\00:14:59.09
Up all the way.
Down a few inches, stop.
00:14:59.10\00:15:03.59
Down a few inches more, stop.
00:15:03.60\00:15:05.96
Down a little more, stop.
00:15:05.97\00:15:07.96
Up a few inches, stop.
00:15:07.97\00:15:10.00
Down, stop. Down
little more, stop.
00:15:10.01\00:15:14.36
Up all the way.
Down to few inches, stop.
00:15:14.37\00:15:18.33
Down, stop. Good,
hold. Down a little more.
00:15:18.34\00:15:23.08
Up a little bit, back down.
00:15:23.09\00:15:26.01
Up a little bit, back down.
00:15:26.02\00:15:29.74
Hold, up a few inches.
00:15:29.75\00:15:32.72
Back down a few inches, hold.
00:15:32.73\00:15:34.78
Up all the way.
Down a few inches.
00:15:34.79\00:15:37.76
Down a few inches
more. Up a couple.
00:15:38.88\00:15:41.59
Back down, hold,
hold. Up all the way.
00:15:42.65\00:15:47.34
Down a few inches, hold.
00:15:47.35\00:15:49.77
Down little bit
more, down little more.
00:15:49.78\00:15:53.52
Up a couple inches, back down.
00:15:53.53\00:15:57.32
Up a couple
inches, all the way up.
00:15:57.33\00:16:00.78
Down a couple
inches, we're almost done.
00:16:01.83\00:16:04.03
Down a little bit more
and down a little more.
00:16:04.04\00:16:07.33
Up a little bit. Back
down, up a little bit.
00:16:07.34\00:16:12.04
Up all the way. Okay,
let's go down and hold.
00:16:12.05\00:16:16.06
We're gonna try and hold
up a little bit higher, Joe.
00:16:16.07\00:16:18.70
Okay, down a little bit
more though, right there.
00:16:18.71\00:16:21.20
Okay, we're gonna try
and hold for 20 seconds.
00:16:21.21\00:16:23.01
Hang in there,
00:16:24.02\00:16:25.19
15, 16, 17, 18,
19, 20, excellent.
00:16:27.04\00:16:33.63
Okay, on the feet,
00:16:33.64\00:16:34.86
you feel the triceps here.
00:16:37.15\00:16:38.34
Yeah. Okay, good.
00:16:38.35\00:16:40.52
Now, we want to stretch
00:16:40.53\00:16:41.56
those muscles
that we just worked.
00:16:41.57\00:16:43.60
So, we're gonna
do the shoulders,
00:16:43.61\00:16:45.15
we're gonna
bring the arm across.
00:16:45.16\00:16:46.45
Stretch that area.
00:16:48.49\00:16:49.66
Okay, let's hold that
for five more seconds.
00:16:52.22\00:16:54.40
Four, three,
two, one. Now, switch.
00:16:54.41\00:16:58.28
Okay, and hold that.
00:17:00.99\00:17:02.40
Let's go five more seconds,
00:17:05.16\00:17:06.82
four, three, two, one okay.
00:17:06.83\00:17:10.72
Let's hook the hands here
and just go out like this.
00:17:10.73\00:17:14.09
We're gonna stretch
the arms out a little bit.
00:17:14.10\00:17:15.56
It's amazing what we can
do with the towel, isn't it?
00:17:18.68\00:17:23.25
Okay, just hold that stretch.
00:17:23.26\00:17:24.93
Okay, and just let
the arms gonna shake out.
00:17:28.07\00:17:30.40
And since we put a
lot of effort in to that.
00:17:30.41\00:17:32.52
We're gonna take just a moment
to get a few breaths of air
00:17:32.53\00:17:35.20
and then we'll be
going to our leg training.
00:17:35.21\00:17:36.42
So let's do a few deep breaths
00:17:36.43\00:17:38.78
into the nose and
out through the mouth,
00:17:38.79\00:17:43.79
into the nose,
out through the mouth,
00:17:43.80\00:17:48.94
into the nose and out
through the mouth, good.
00:17:48.95\00:17:53.94
Now we're gonna
go into squats next.
00:17:53.95\00:17:56.02
And we're also gonna
do the 10 seconds sequence
00:17:56.03\00:17:57.95
here with the squats.
00:17:57.96\00:17:59.38
Squatting is something we
can just bounce up and down
00:17:59.39\00:18:01.31
and do and not really
get that much out of it.
00:18:01.32\00:18:03.80
But if we do them right,
00:18:03.81\00:18:04.96
and we do the 10
second repetitions,
00:18:04.97\00:18:06.88
we can get a great
effect out of this.
00:18:06.89\00:18:08.94
Okay, so let's go
and cross your arms.
00:18:08.95\00:18:11.25
When you do these,
you're gonna have your feet
00:18:11.26\00:18:13.45
little wider
than shoulder width.
00:18:13.46\00:18:15.04
Okay, and start
squatting slowly.
00:18:15.05\00:18:17.07
One, two, three,
push your hips back,
00:18:17.08\00:18:19.79
four, five, six,
seven, eight, nine, ten.
00:18:19.80\00:18:25.40
Up slow, one, two,
three, four, five, six, seven,
00:18:25.41\00:18:31.36
don't lock out, now back down.
00:18:31.37\00:18:33.30
One, two, three, four, five,
00:18:33.31\00:18:37.58
six, seven, eight, nine, ten.
00:18:37.59\00:18:41.50
Up slow, one,
two, three, four, five,
00:18:41.51\00:18:46.21
six, seven, eight, nine.
00:18:46.22\00:18:49.25
And down slow, one, two, three,
00:18:49.26\00:18:52.73
four, five, six,
seven, take it down,
00:18:52.74\00:18:56.71
take it down, down, down.
00:18:56.72\00:18:59.18
Up slow, one,
two, three, four, five,
00:18:59.19\00:19:04.55
six, seven, eight, nine, ten.
00:19:04.56\00:19:08.20
Back down, two,
three, four, five,
00:19:08.21\00:19:13.33
six, seven, down, down, down.
00:19:13.34\00:19:17.26
Now up slow, one, two, three,
00:19:17.27\00:19:21.18
four, five, six, seven,
eight, nine, one more time.
00:19:21.19\00:19:26.72
Down one, two,
three, four, five,
00:19:26.73\00:19:31.77
six, seven, eight, nine, ten.
00:19:31.78\00:19:35.66
Up one, two, slow three, four,
00:19:35.67\00:19:39.87
five, six, seven, eight, nine.
00:19:39.88\00:19:43.34
I go part way down
00:19:43.35\00:19:44.37
and we're gonna
do a 30 second hold.
00:19:44.38\00:19:46.46
Put the chest up.
Okay and hold out.
00:19:46.47\00:19:49.06
Good, good, good,
there is five, excellent.
00:19:49.07\00:19:53.17
Hang in there, you're
gonna feel good when we're done.
00:19:53.18\00:19:55.99
Ten, good, good.
00:19:56.00\00:20:00.75
Fifteen, you might feel a little
00:20:00.76\00:20:01.86
lactic acid burning right now.
00:20:01.87\00:20:03.54
But it will go away as
soon as you stand up and relax.
00:20:03.55\00:20:06.26
Twenty, one, two,
three, four, five,
00:20:06.27\00:20:11.85
six, seven, eight,
nine, and ten, excellent.
00:20:11.86\00:20:16.95
Good job.
00:20:16.96\00:20:17.93
Okay, just go and
shake them out a little bit.
00:20:17.94\00:20:20.09
I'm sure we felt
that pretty well, okay.
00:20:20.10\00:20:22.37
Go and lay down on your sides
00:20:22.38\00:20:23.53
and we're gonna
stretch the quadriceps.
00:20:23.54\00:20:27.00
You get a hold of
an ankle and pull back.
00:20:27.01\00:20:30.28
Okay, now for those at home,
00:20:30.29\00:20:31.82
this is a very
intensive workout.
00:20:31.83\00:20:33.66
So unless you've
been doing something,
00:20:33.67\00:20:35.59
this will be
difficult one to do,
00:20:35.60\00:20:37.35
unless you just pace yourself
00:20:37.36\00:20:38.71
and maybe just do a
few or stop and rest.
00:20:38.72\00:20:41.20
You don't have to try
and stay with these guys
00:20:41.21\00:20:42.96
especially if you're in your
fifties or sixties or seventies
00:20:42.97\00:20:46.44
and haven't been
working out regular.
00:20:46.45\00:20:48.17
It would be a mistake to try
and stay with a couple of guys
00:20:48.18\00:20:50.69
that are probably
younger than that, okay.
00:20:50.70\00:20:54.49
Let's switch over
to other side now.
00:20:54.50\00:20:57.98
Stretch that way, okay.
00:20:57.99\00:20:59.90
Pull back, good.
00:21:03.03\00:21:05.33
Right let's hold out
for five more seconds,
00:21:05.34\00:21:08.61
four, three, two, one, okay.
00:21:08.62\00:21:12.17
On your hands and knees,
00:21:12.18\00:21:14.37
actually you drop down
to your elbows, one leg out.
00:21:14.38\00:21:18.97
Okay, we're gonna
raise that up and down.
00:21:18.98\00:21:21.66
Okay, down and up.
00:21:21.67\00:21:22.88
Good, let's do 20 of those.
00:21:22.89\00:21:26.50
Good, excellent.
Keep the leg straight.
00:21:26.51\00:21:33.39
This is trying in the
gluteus maximus some more.
00:21:33.40\00:21:35.68
We've worked out
during the squats,
00:21:35.69\00:21:37.51
but this will give it little
more of a direct stimulation.
00:21:37.52\00:21:42.87
Eight more, one,
two, three, four,
00:21:42.88\00:21:48.51
five, six, seven, and eight.
00:21:48.52\00:21:52.96
Good, switch
okay, 20 of those. Good.
00:21:52.97\00:21:59.76
Five, six, seven, excellent.
00:22:02.32\00:22:05.72
Going eight, and
strain on the gluteus maximus
00:22:05.73\00:22:08.20
while you do it and
keep your legs straight.
00:22:08.21\00:22:11.18
Nine, ten,
eleven, twelve, thirteen,
00:22:11.19\00:22:17.83
fourteen, fifteen,
sixteen, seventeen,
00:22:17.84\00:22:22.74
eighteen,
nineteen and twenty, good.
00:22:22.75\00:22:26.69
Okay, put the other leg
back out again, the first one.
00:22:26.70\00:22:29.57
Okay, now we're just
gonna be flex the knee
00:22:29.58\00:22:31.85
like the flexing of
bicep and keep your leg up.
00:22:31.86\00:22:34.66
Okay, and then out.
00:22:34.67\00:22:36.40
And flex, and out twenty times,
00:22:36.41\00:22:38.70
there's three and four,
00:22:38.71\00:22:41.07
good five
concentrate on the hamstrings,
00:22:41.08\00:22:43.94
six, seven, eight,
nine, ten, eleven, twelve,
00:22:43.95\00:22:53.33
good, thirteen, fourteen,
fifteen, sixteen, seventeen,
00:22:53.34\00:23:00.78
three more,
eighteen, nineteen and twenty.
00:23:00.79\00:23:04.81
Switch. Okay, flex, good.
00:23:04.82\00:23:08.93
This is all about
concentration when you do this.
00:23:14.28\00:23:17.25
Just focusing on
flexing that hamstring,
00:23:17.26\00:23:19.05
it might cramp up at first.
00:23:19.06\00:23:20.56
But if you're
used to doing this,
00:23:20.57\00:23:21.68
that's a very common phenomenon,
00:23:21.69\00:23:23.39
have a hamstring start to cramp.
00:23:23.40\00:23:27.79
Okay, I believe we got 10 more.
00:23:27.80\00:23:29.30
One, two,
three, four, five, six,
00:23:29.31\00:23:37.52
seven, eight,
nine and ten, good.
00:23:37.53\00:23:42.85
Turn on your back.
00:23:42.86\00:23:44.64
And we're gonna do
some abdominal training.
00:23:44.65\00:23:49.07
Hands behind your neck,
00:23:49.08\00:23:52.94
you'll be all right, okay.
00:23:52.95\00:23:54.83
Hands behind the neck
and we're gonna crunch up,
00:23:54.84\00:23:56.74
pull out and crunch, good.
00:23:56.75\00:23:58.74
And we gonna do 20 of those.
00:24:03.43\00:24:07.22
Okay, I'll get in sequence here
we go, six, seven excellent.
00:24:07.23\00:24:11.75
When you do the abdominals,
00:24:11.76\00:24:12.86
you want to make
sure that you blow out
00:24:12.87\00:24:15.45
and draw your abdominal in.
00:24:15.46\00:24:17.54
Press your lower back
00:24:17.55\00:24:18.94
to the surface
as much as possible.
00:24:18.95\00:24:21.29
And that will give you
the best of all affect.
00:24:21.30\00:24:23.17
And then you come up
try and lift your chin up,
00:24:23.18\00:24:25.45
like you're trying to
touch your chin to the ceiling.
00:24:25.46\00:24:27.51
Okay, five more, one,
two, three, four and five okay.
00:24:31.69\00:24:40.65
Take the feet off the
floor, cross with the ankle.
00:24:40.66\00:24:43.01
Okay, and go.
00:24:43.02\00:24:45.81
Good, two,
three, good keep going.
00:24:45.82\00:24:49.42
Good, try and go together, up.
00:24:56.24\00:24:59.74
And up, and up,
up, up, up, and up.
00:24:59.75\00:25:07.45
Five more one,
two, three, four, five.
00:25:07.46\00:25:13.25
Leg straight up. Okay, and go.
00:25:13.26\00:25:16.31
Up and do 20 there.
00:25:16.32\00:25:18.69
Excellent, keep going.
00:25:21.79\00:25:23.15
Ten more, one, two, three,
00:25:28.65\00:25:32.95
four, five, six, seven, eight.
00:25:32.96\00:25:39.25
Put your legs up.
00:25:39.26\00:25:40.59
Okay, now lower them slow.
00:25:40.60\00:25:42.33
Keep the legs
straight, lower them slow.
00:25:42.34\00:25:44.64
Put your hands down
on your side for balance.
00:25:44.65\00:25:46.88
Down, down, down, down,
00:25:46.89\00:25:49.83
now hold for 10
seconds, one, two, three,
00:25:49.84\00:25:55.63
four, five, six,
seven, eight, nine and ten.
00:25:55.64\00:26:01.79
Excellent, okay, up on the feet.
00:26:01.80\00:26:05.85
Okay, we need to
stretch the hamstrings out,
00:26:05.86\00:26:08.16
put your leg out,
lean forward into it.
00:26:08.17\00:26:12.09
So it will help us cool down
00:26:12.10\00:26:13.26
after putting
intensive workout there.
00:26:13.27\00:26:16.80
Okay, let's hold
for five more seconds,
00:26:16.81\00:26:19.32
four, three, two, one.
00:26:19.33\00:26:22.72
And now switch.
00:26:22.73\00:26:23.87
Lean forward, feel in the
back of your leg. Don't bounce.
00:26:27.09\00:26:32.38
Make sure you keep
a nice steady stretch.
00:26:32.39\00:26:34.23
Five more seconds,
four, three, two, one, good.
00:26:34.24\00:26:40.47
I'll just finish off
with some trunk rotation,
00:26:40.48\00:26:42.82
so cool us off.
00:26:44.28\00:26:46.54
And keep the
motion going in the body.
00:26:46.55\00:26:48.50
So, muscles can help the heart,
00:26:48.51\00:26:50.38
feel the cool down process.
00:26:50.39\00:26:51.96
Let's go five more each way,
00:26:55.39\00:26:56.77
two more.
00:27:05.05\00:27:06.19
Okay, good,
great. Thanks a lot guys.
00:27:11.31\00:27:15.44
Strength training does
not have to be complicated.
00:27:15.45\00:27:17.77
And even if
you're senior citizen,
00:27:17.78\00:27:19.09
you can get a lot of
benefits from strength training.
00:27:19.10\00:27:21.53
You can get yourself lot
stronger you thought possible.
00:27:21.54\00:27:24.06
I've seen people double
and triple their strength
00:27:24.07\00:27:26.37
in just two or
three week time period,
00:27:26.38\00:27:27.97
because they're
often doing something.
00:27:27.98\00:27:29.50
But, we also have to remember
00:27:29.51\00:27:30.51
that we have to do
it for the right reason.
00:27:30.52\00:27:32.30
In the Bible it
says in Philippians 4:13
00:27:32.31\00:27:34.96
"I can do all
things through Christ,
00:27:34.97\00:27:36.44
who strengthens
me." God bless you,
00:27:36.45\00:27:38.59
and hope to see you next time.
00:27:38.60\00:27:39.99