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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Stay tuned to Body and Spirit,
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coming up next
we're gonna be going over
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a strength training program
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designed for both men and women.
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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 & Spirit.
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Today we're gonna over a
program in strength training
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that we can do right in
the comfort of our own home.
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Strength is
something we all need
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and we don't wanna
lose it as we get older.
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So we're gonna put a
good program together
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that's designed to help us
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with the whole body
getting it strengthened up.
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We know in the
Bible, it talks about
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that we should
take care of ourselves.
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We also know that whenever
we look at something like
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strength training, we wanna
do it for the right reason.
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We wanna look at what God says
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and that everything
we do, all things we say,
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what we eat should be
done for the glory of God.
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So that's what we're
gonna focus on today.
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Not only getting strong
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but getting strong
for the right reasons.
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So if we're ready, I
think we can get started.
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Helping me out today
will be Greg and Miles.
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And we'll just start by
loosening up a little bit.
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We're gonna need to be
nice and warm before we go into
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what we're gonna be doing today.
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So let's just swing the
arms around a bit and loosen up
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the shoulders and get
the blood circulating.
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Let's go five more.
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And now we'll be
reversing it the other way,
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up and around.
Nice range of motion.
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Five more times
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and one more, good.
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Okay, we're gonna do one
of the program favorites.
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We're gonna do
some push ups today.
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And we're gonna do them
in 10 second repetitions.
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We actually find that
when we do movements slowly,
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we get actually a
more total muscular benefit
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then if we were to do
something really fast.
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Often times people
think if we wanna get quicker
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you do things quickly.
Well, not necessarily so.
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When you do things slowly,
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we actually get more
of the fast twitch fibers
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working as opposed to
when we do things fast
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we actually work
slow twitch fibers.
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So we're gonna start
out by doing some push ups.
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Now push ups can be
modified in many different ways.
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We can either do
them against the wall
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if you need too. That's
not gonna be for you guys.
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Or you can do them off your
knees or you can just do them
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regular military style push ups.
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But these guys are
in such awesome shape
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that we're gonna be doing them
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in a 10-second
repetition fashion here.
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So if you guys want to
go ahead find your spot here
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and follow my count
and we're ready down slow.
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One, two,
three, four, five, six,
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seven, eight, nine, ten.
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Up slow, one,
two, three, four, five,
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six, seven, eight,
nine, ten, and down.
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One, two, three, four, five,
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six, seven, eight, nine, ten.
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Up, try not to balance.
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Three, four, five, six,
seven, eight, nine, ten.
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Down, 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 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, one more.
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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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Excellent, good job.
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That was easy right?
Okay, up on the feet.
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Okay, let's stretch
it out, let's reach back.
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Feel that stretch in the chest.
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Able to feel your
chest on that? Okay, good.
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We can always do
another set if we need to.
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Okay, across,
stretch that upper back.
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When you do this, you wanna try
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and pull your
scapula as much as possible.
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Okay, and back
again, stretch the chest
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and let's bring it back across.
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And pull it. Good.
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Okay, what I
like you to do is get
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the couple of towels
over there for us there, Greg.
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Actually, we're just
gonna need two of them.
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Okay, what we're gonna do here
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is for those at home
who have yourself only,
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we want you do
the regular routine
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where we're gonna
pull back and back up.
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But what I'd
like to do is put in
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little buddy system
here since there's two of you
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and so one of you will be
standing opposite each other
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so fine like this
and you'll be like this.
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Okay, you're gonna
grab the towel here.
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Okay, turn your body this side.
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There we go and so I'm
gonna be pulling this way.
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Actually you and
Miles will do it together.
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I don't wanna pull
anybody off the stage. Okay.
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With two hands? Yeah.
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Right, bend over a little bit.
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Okay and give
yourself the resistance.
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Now once again at
home you can just do this
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with on-- with yourself.
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Okay, looks like we're
not having much of a war here.
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Looks like its--everything
is staying pretty loose.
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There we go.
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Hold and give each
other full range of motion.
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Good, so working
out together often times
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can be a very good
thing for husbands and wives
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or parents and children.
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And this will give you a
chance to workout together
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and get a little
more resistance in there.
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How're we doing
here? I don't know.
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I think maybe I
better get in there.
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Okay, keep pulling. Pull
hard, each one way, good.
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Challenge
yourselves a little bit,
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make a little bit of a
tug of war, that's okay.
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Make him work hard, Greg.
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Don't let him off
easy. There you go. Good.
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Good okay. We're
gonna do 10 more each way.
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It's one, two, good,
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three, four, five,
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come on work hard, six, seven.
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If the towel
breaks, I got another one.
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Eight, nine, one more time.
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Okay, switch it around.
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We want to make sure
we get both sides there.
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Okay, yeah, lock in there.
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Miles said you
weren't working very hard
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on that last one.
So let's go, let's go.
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Come on. Slow, make it work.
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Again for those at home
who don't have a partner,
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just do it--give yourself
your own manual resistance.
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Pull hard come on, pull hard.
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It's going too fast though,
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there, that's ooh, I
like that, good, good, good.
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Ten more, one, should
feel it in here as you do it.
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Two, good, three, four,
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five, six, seven, good,
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eight, nine, one more time,
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ten, good job.
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All right, that's the idea.
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Now what we're gonna
do, we're gonna keep it
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in a little bit of a
partner type fashion.
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So, Miles, I want you to
step up here to the front.
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Greg, you're gonna be
behind him and we're gonna do
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lateral raises from a
resistance point of view.
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You will be going up and down.
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You're gonna be
resisting him as he does it.
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Okay, let's go ahead
and raise up and down.
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Okay, if you don't
have anybody to help you,
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you can just do this on your own
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or you can get some dumbbells
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or you can get
some empty Clorox jugs
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and you can just
raise them up and down
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like that or if you've
somebody who can help resist
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that's good as well.
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Is he making you work?
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All right, and remember,
you get to do this to him
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as soon as he
gets done doing you.
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Keep going, work it hard
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come on keep the
arms straight, good.
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Push down hard too,
Greg, push down hard.
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Okay, five more.
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And two more.
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Okay, now get it back
out here and hold it tight,
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now push him down,
don't let him push you down.
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Don't let it happen.
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Now you didn't do that
right. Let me show you.
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You need to go
out there like that.
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You want to hold it, okay?
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Okay, switch around.
Okay, you hold him now.
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Okay, up and down.
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Good, good, good form there
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and see it as Greg's doing it,
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his chest is up. That's good.
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Always want to try and
keep that xiphoid process up.
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That's little bony protuberance
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of the base of the sternum.
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Don't be afraid to tell
your partner to push harder.
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Give you more work.
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Remember, this is
strength training today.
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Trying to get stronger.
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Good, good, good, both on
the way up and the way down
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that negative part's
very important as well.
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Good, five more
times. Make him work, Miles.
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Good, resist on
the way down too, Greg,
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there we go. Good.
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Two more.
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Hard as you can.
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Do it one--okay
that's fine. Good.
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Okay, let's stretch those
areas out a little bit now.
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Bring one arm across.
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You know Arnold Schwarzenegger
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and Franco
Colombo used to use that
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pulling the
towel thing to pump up
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before a contest or so forth.
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You guys didn't remind
me of Arnold and Franco.
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I just was mentioning that
that was something I'd seen.
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Okay, switch.
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Okay, feel that
shoulder stretch.
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Okay, arm up over the head.
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We're stretching that
latissimus dorsi area.
00:11:47.61\00:11:49.47
So we're feeling that
pretty well all ready?
00:11:52.33\00:11:53.90
Yes. Good.
00:11:53.91\00:11:55.21
Amazing what you
can do with a partner.
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And just something
as simple as a towel.
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Okay, switch.
00:12:01.40\00:12:02.42
Okay, let's hold
that for 10 more seconds.
00:12:07.76\00:12:10.15
And three more seconds.
00:12:16.59\00:12:18.27
Okay, good.
00:12:19.35\00:12:21.09
Now we're gonna do a
little buddy training here
00:12:21.10\00:12:25.56
on biceps and triceps
00:12:25.57\00:12:27.65
and this will be a
little bit of a unique challenge
00:12:27.66\00:12:30.39
for those at home you
can do the biceps in the way
00:12:30.40\00:12:34.45
that we usually do them
00:12:34.46\00:12:36.07
but what I'd
like you to do, Greg,
00:12:36.08\00:12:37.99
you're gonna take it like this.
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Miles, you're going to
kneel down on the ground there.
00:12:40.02\00:12:42.39
Now we're gonna be
doing this somewhat
00:12:44.11\00:12:46.59
as a biceps,
triceps combination.
00:12:46.60\00:12:49.13
As you're curling
up and you get it here,
00:12:49.14\00:12:52.06
then you're gonna do
a triceps press down.
00:12:52.07\00:12:53.83
So I can get
resistance. That's right. Okay.
00:12:53.84\00:12:56.39
And you may need to
hike yourself up high enough
00:12:56.40\00:12:58.44
that you can get a full
press down. Okay, ready?
00:12:58.45\00:13:01.07
Okay, curl up.
00:13:01.08\00:13:02.84
Okay, now press down.
00:13:02.85\00:13:04.87
Let him go all
the way down, good.
00:13:04.88\00:13:07.17
Now up and down.
00:13:07.18\00:13:09.67
Oh, this is excellent.
00:13:09.68\00:13:10.86
Good I like this, yeah.
00:13:12.20\00:13:13.81
Once again for those
at home doing by yourself
00:13:17.94\00:13:19.94
or doing the bicep right now
00:13:19.95\00:13:21.60
so if you need to
help yourself that's fine.
00:13:21.61\00:13:24.40
If you have a partner,
00:13:24.41\00:13:25.50
this is a great
way of doing it here.
00:13:25.51\00:13:27.02
But if you're at
home on your own,
00:13:27.03\00:13:28.40
just go ahead and do it one
arm at a time with the bicep.
00:13:28.41\00:13:31.66
And we want to do
about 15 to 20 repetitions
00:13:32.84\00:13:35.05
on each arm and
then change over.
00:13:35.06\00:13:37.02
Okay, come on let's go, come on.
00:13:37.03\00:13:38.72
I'm not tired yet, keep going.
00:13:38.73\00:13:40.23
Good up. Good.
00:13:41.37\00:13:44.39
Good resistance both ways, good.
00:13:46.52\00:13:49.00
Good, pull up
hard, Greg, come on.
00:13:50.56\00:13:54.34
We're gonna go
three more times, up.
00:13:55.48\00:13:58.54
There is one, up, good, two.
00:14:00.69\00:14:05.23
Okay, I want down
in a stalemate down,
00:14:08.08\00:14:10.73
right there I want it
stalemated for 10 seconds,
00:14:11.25\00:14:13.50
one, two,
three, now try and win,
00:14:13.51\00:14:16.46
four, five, six, seven, eight,
00:14:16.47\00:14:20.45
nine, ten all right good.
00:14:20.46\00:14:22.73
All right go ahead
and rest for a moment.
00:14:22.74\00:14:25.17
And when we rest,
we want to make sure
00:14:25.18\00:14:27.14
we breathe in through the nose,
00:14:27.15\00:14:28.78
out through the
mouth, feel that rib cage up.
00:14:30.48\00:14:34.28
Whenever we take this type
of high intensive training,
00:14:38.60\00:14:41.51
it will need some recovery time
00:14:41.52\00:14:43.30
and these guys
were working very hard
00:14:43.31\00:14:44.55
in our last section
there so we want to make sure
00:14:44.56\00:14:47.34
their heart rates
slow down even though
00:14:47.35\00:14:49.24
they're young enough
that they should be able
00:14:49.25\00:14:50.74
to bounce back pretty quickly.
00:14:50.75\00:14:52.23
We don't want to
perform CPR on you.
00:14:53.27\00:14:55.15
So let's keep it going.
00:14:55.16\00:14:56.70
Keep that heart beating,
keep the breath coming in.
00:14:56.71\00:14:59.56
We just want to
give a little moment
00:15:00.72\00:15:02.72
for the heart rate
to come down, good.
00:15:02.73\00:15:04.68
Okay, are we ready for more?
00:15:05.84\00:15:08.24
For those at
home, you'd be now going
00:15:08.25\00:15:10.11
to the triceps part
where you give yourself
00:15:10.12\00:15:12.38
the resistance of
doing one arm at a time.
00:15:12.39\00:15:14.45
That's if you're
working out by yourself
00:15:14.46\00:15:16.03
you'll be doing it this way.
00:15:16.04\00:15:17.95
But for you guys,
we're just gonna reverse
00:15:17.96\00:15:19.47
what we're doing.
00:15:19.48\00:15:20.48
So, Miles, you'll
now be doing the bicep
00:15:20.49\00:15:22.48
and, Greg, you'll be
doing the triceps okay.
00:15:22.49\00:15:25.31
Okay, you may need--
00:15:26.64\00:15:28.63
you can get your feet
apart like that okay good.
00:15:28.64\00:15:32.47
Okay, up and down, good.
00:15:32.48\00:15:39.37
This is also known as
a buddy training system.
00:15:41.78\00:15:44.02
Okay, these guys don't
want to make each other look bad
00:15:51.06\00:15:53.08
so that--come on pull,
push, push, resist come on.
00:15:53.09\00:15:58.71
Resist on the way down,
00:16:00.22\00:16:01.27
Miles, make him work
to push that thing down.
00:16:01.28\00:16:03.34
There you go, Greg.
That's the way. Good.
00:16:03.35\00:16:05.45
All right, now
we're looking good.
00:16:06.58\00:16:08.03
Notice that they
keep the breathing going
00:16:09.77\00:16:11.56
the whole time,
that's very important,
00:16:11.57\00:16:13.72
especially when you're putting
this much exertion to it.
00:16:13.73\00:16:15.96
Good, good, up.
00:16:15.97\00:16:18.42
Now you don't have to
be going at this intensity
00:16:20.80\00:16:22.75
at home if you're
working out with somebody.
00:16:22.76\00:16:24.76
But for these guys
who are pretty young
00:16:24.77\00:16:26.31
and strapping young
males, they can go pretty hard.
00:16:26.32\00:16:29.60
Up, good, press down,
press down, press down,
00:16:29.61\00:16:35.08
come on, Greg, we got
three more times. Let's go.
00:16:35.09\00:16:37.99
Come on, Miles, make him work.
00:16:38.00\00:16:39.28
He's making you work.
00:16:39.29\00:16:40.75
Good, good, good, good.
Two more, come on, Miles.
00:16:41.80\00:16:44.79
All right, come
on and one more time.
00:16:46.26\00:16:49.85
Let's go up and down.
00:16:49.86\00:16:54.93
Okay, stalemate it right
there as hard as you can.
00:16:56.85\00:16:58.75
Let's see who's gonna give.
00:16:58.76\00:17:00.40
Come on, oh, oh, oh, oh.
00:17:00.41\00:17:03.31
Four, five, six,
seven, eight, nine, ten.
00:17:03.32\00:17:08.89
Good job, all right.
00:17:08.90\00:17:11.06
Okay, go ahead and
take the towels off
00:17:11.07\00:17:12.44
to the side there, Greg.
00:17:12.45\00:17:13.75
Miles, will stay here and rest.
00:17:16.10\00:17:17.67
Okay, nice deep breath.
00:17:18.69\00:17:20.35
We don't want to hyperventilate
00:17:24.21\00:17:25.23
after doing that.
00:17:25.24\00:17:26.27
We want to make sure we
get good exchange of air
00:17:26.28\00:17:29.05
by breathing properly.
00:17:29.06\00:17:30.66
Inflate the lungs,
blow all the way out.
00:17:31.74\00:17:34.47
Again and out, good okay.
00:17:35.49\00:17:40.70
Feel the arms pretty
good on that one? Yeah.
00:17:40.71\00:17:42.78
Now we're gonna off to the legs.
00:17:42.79\00:17:44.10
So we'll enjoy
that as just as much.
00:17:44.11\00:17:46.39
Okay, we're gonna do the
10-second reps on squatting.
00:17:46.40\00:17:49.91
So step up just a
little bit further there.
00:17:50.85\00:17:52.83
Okay, cross the
arms across the chest.
00:17:52.84\00:17:54.48
Okay, we're gonna squat down,
00:17:55.54\00:17:56.83
push the hips back as you squat.
00:17:56.84\00:17:58.72
Okay, ready, one,
two, three, four, down,
00:17:58.73\00:18:03.05
five, six, don't bounce, seven,
eight, nine, ten, up slow,
00:18:03.06\00:18:08.29
one, two, three, four, five,
00:18:08.30\00:18:12.36
six, seven, eight, nine, ten.
00:18:12.37\00:18:16.11
Reverse it, one, two,
three, four, five, down,
00:18:16.12\00:18:20.92
six, seven,
down, down, down, down,
00:18:20.93\00:18:25.29
way down, down, good, good.
00:18:25.30\00:18:29.04
Now up, two, three, four, five,
00:18:29.05\00:18:33.51
six, seven, eight, nine, ten.
00:18:33.52\00:18:37.25
Reverse, one, two, three, four.
00:18:37.26\00:18:40.90
Down, five, six,
down, down, down,
00:18:40.91\00:18:45.24
come on hips down, down.
00:18:45.25\00:18:46.83
Now up slow, one,
two, three, four, five,
00:18:46.84\00:18:51.81
six, seven, eight, nine, ten.
00:18:51.82\00:18:55.73
Down, one, two,
three, four, five,
00:18:55.74\00:19:00.10
down, keep going down,
six, seven, eight, nine, ten.
00:19:00.11\00:19:05.21
Up slow, one,
two, three, four, five,
00:19:05.22\00:19:10.20
six, seven, eight,
nine. Now let's go down.
00:19:10.21\00:19:13.91
We're gonna hold for 30 seconds.
00:19:13.92\00:19:15.97
Down right there. Good,
good, hold it real tight.
00:19:15.98\00:19:20.64
Okay, keep holding it,
keep holding it. There is 10.
00:19:25.48\00:19:29.07
Good, keep breathing going.
00:19:31.33\00:19:33.43
And there is 20.
00:19:36.65\00:19:38.31
One, two, three, four, five,
00:19:38.32\00:19:43.05
six, seven,
eight, nine, ten good.
00:19:43.06\00:19:47.89
Oh, yeah, okay,
lay down on your side
00:19:48.95\00:19:52.10
on that floor there.
00:19:52.11\00:19:53.21
Okay, get a hold of an ankle
and stretch the quadriceps.
00:19:55.92\00:19:58.26
You feel those
pretty well, did we?
00:20:08.21\00:20:09.47
All right, good.
00:20:09.48\00:20:11.26
And we didn't disappoint.
00:20:11.27\00:20:12.33
Okay, lets
rollover, do the other side.
00:20:14.06\00:20:15.70
Okay, we're
gonna hold each stretch
00:20:22.87\00:20:24.08
for about 10 to 15 seconds.
00:20:24.09\00:20:26.75
So let's go for about five
more seconds there, fellows.
00:20:28.55\00:20:31.29
Okay and relax.
00:20:36.35\00:20:37.50
Now, I'd like you to get
on your hands and knees there.
00:20:37.51\00:20:39.69
I actually like to
lower yourself to your elbows.
00:20:42.11\00:20:45.18
Okay, now put
one leg out straight.
00:20:45.19\00:20:47.32
Okay, now we're
gonna raise that up.
00:20:48.85\00:20:50.79
Raise it up, up and down,
00:20:50.80\00:20:54.13
and up and down, good, good.
00:20:54.14\00:20:57.98
And this will be focusing
on the hamstring gluteal area.
00:21:01.81\00:21:05.29
And we're gonna go 10 more.
00:21:08.57\00:21:09.96
This is an excellent
one for both men and women.
00:21:12.15\00:21:14.38
It does focus on the
gluteus maximus area.
00:21:15.40\00:21:17.69
Five more.
00:21:19.96\00:21:21.50
Good. Now hold your
leg up against my hand.
00:21:24.52\00:21:29.64
Okay, now try and
go up a little more
00:21:29.65\00:21:31.36
and just do quick little
bounces right there 10 times,
00:21:31.37\00:21:33.64
two, three, four, five, six,
00:21:33.65\00:21:37.99
seven, eight,
nine, ten good. Switch.
00:21:38.00\00:21:42.14
Okay, and raise.
00:21:43.40\00:21:44.41
Okay, okay, let's
just go up and down.
00:21:45.10\00:21:47.87
Just do repetitions like we
did there, Miles. Okay, good.
00:21:47.88\00:21:50.82
Okay, go ahead
and do 20 of those.
00:21:52.02\00:21:53.40
It's five, six,
seven, eight, nine.
00:21:53.41\00:21:59.51
Little slower, 10, 11, 12,
00:21:59.52\00:22:04.20
13, 14, 15, 16,
00:22:04.21\00:22:09.36
17, 18, 19. Okay,
hold it up here now.
00:22:09.37\00:22:14.24
Okay, now just do
10 bounces up high.
00:22:14.25\00:22:16.74
Two, three, four,
keep the legs straight,
00:22:16.75\00:22:19.75
five, six, seven,
eight, nine, ten, good.
00:22:19.76\00:22:25.47
Okay, turn around and
sit towards the front.
00:22:25.48\00:22:27.31
Okay, legs apart.
00:22:29.46\00:22:30.77
Okay, we're gonna
stretch out to one foot.
00:22:31.80\00:22:34.13
Try to reach out and grab
that ankle or the foot itself.
00:22:35.09\00:22:38.01
And want to feel that
stretch in the hamstring,
00:22:43.92\00:22:46.08
back of the knee.
00:22:48.00\00:22:49.52
Okay, five more seconds.
00:22:51.46\00:22:53.86
Okay and switch other side.
00:22:57.06\00:22:59.07
Nice steady stretch,
00:23:03.92\00:23:05.12
very important to keep
the hamstrings flexible,
00:23:05.13\00:23:07.39
helps us to have
strong back, good posture,
00:23:08.57\00:23:13.21
all the things are so important.
00:23:13.22\00:23:14.21
So many people
have horrible posture
00:23:14.22\00:23:16.16
and the reason why is because
00:23:16.17\00:23:17.93
they let their muscles
go and they become weak.
00:23:17.94\00:23:19.61
That's not gonna happen
here though right, okay, good.
00:23:21.02\00:23:23.88
All right lay
down on your back now.
00:23:25.38\00:23:26.83
Okay, we're gonna do
some abdominal crunches
00:23:29.83\00:23:33.23
and the way we're gonna do that
00:23:33.24\00:23:34.35
is we're gonna--
what's that? Okay.
00:23:34.36\00:23:37.92
I want your hands behind
your neck and we're gonna do
00:23:39.61\00:23:42.83
a little bit of an
advance thing here.
00:23:42.84\00:23:44.19
We're going to--
we're kind of draw
00:23:44.20\00:23:46.04
the knees up as we crunch up.
00:23:46.05\00:23:48.55
So we're gonna
meet in the middle.
00:23:48.56\00:23:49.77
So in other words we're
gonna be tipping the pelvis up
00:23:49.78\00:23:51.84
and crunching at the
abdominal as well, okay?
00:23:51.85\00:23:54.62
Okay, let's go up, good, good.
00:23:54.63\00:23:58.26
We're gonna try
and do 20 of those.
00:24:00.78\00:24:01.99
Yeah.
00:24:03.45\00:24:04.53
Good, the abdominal has
a four-inch range of motion
00:24:09.17\00:24:12.97
but this allows us to
do a, a pelvic tilt as well
00:24:12.98\00:24:16.55
to encourage the
back to go down into
00:24:16.56\00:24:18.83
the mat like we want it to.
00:24:18.84\00:24:20.63
So this gives
just us good better
00:24:20.64\00:24:22.29
overall abdominal
effect and now we'll be putting
00:24:22.30\00:24:24.83
little isolation on
here in just a second.
00:24:24.84\00:24:26.56
Okay, now let's put the
leg straight up in the air.
00:24:31.51\00:24:34.01
Okay, now keep your, keep
your upper back on the floor
00:24:35.32\00:24:40.86
and I just want you to
lift your pelvis up now.
00:24:40.87\00:24:43.72
Okay, so you're gonna be
here and then come up. Good.
00:24:43.73\00:24:46.86
Good and down,
00:24:47.71\00:24:48.74
good. Okay.
00:24:49.96\00:24:53.43
This is little
more of an advance move.
00:24:56.32\00:24:57.96
Good.
00:25:01.04\00:25:02.10
Okay, let's do five more.
00:25:05.81\00:25:07.33
There's one, two,
and three, and four,
00:25:08.91\00:25:15.04
and five, good, all right.
00:25:15.05\00:25:17.00
Okay, up on the feet.
00:25:17.01\00:25:18.01
Come on over here,
00:25:21.00\00:25:22.66
you guys can use me as a
wall for you calf raises.
00:25:22.67\00:25:24.99
I want your heels off
the end, don't fall off.
00:25:25.00\00:25:29.46
Okay, up and down on the calves.
00:25:29.47\00:25:30.97
Go way down.
00:25:32.79\00:25:33.83
Whenever we do
strength training,
00:25:41.16\00:25:42.27
we want to do all
the areas of the body.
00:25:42.28\00:25:44.19
Good, go on.
00:25:48.08\00:25:49.46
Since we're not
using resistance,
00:25:51.42\00:25:52.86
we'll do a lot
of repetitions here.
00:25:52.87\00:25:54.63
Now I'd like you to go fast.
00:25:54.64\00:25:56.35
Ten fast ones, two, three, four,
00:25:56.36\00:25:58.65
five, six, seven,
eight, nine, ten, now slow.
00:25:58.66\00:26:02.74
Nice and slow, good.
00:26:04.55\00:26:07.07
Good, three more.
00:26:10.80\00:26:13.16
And 10 fast again.
00:26:15.34\00:26:16.63
And 10 slow.
00:26:22.43\00:26:23.59
Don't pull my shirt off, Miles.
00:26:26.35\00:26:27.74
Good.
00:26:30.02\00:26:31.25
Okay, that's good.
00:26:37.32\00:26:38.40
Okay, let's
stretch the calves out.
00:26:38.41\00:26:39.85
Step back.
00:26:40.93\00:26:41.94
There you go.
00:26:45.32\00:26:46.49
Pull for about 15 seconds.
00:26:48.93\00:26:50.41
And five more seconds.
00:26:56.04\00:26:57.29
Then switch.
00:26:59.75\00:27:00.95
You want to feel that
stretch right in the gastroc
00:27:04.44\00:27:06.71
or the calf area and
down to the Achilles tendon.
00:27:06.72\00:27:09.37
You don't want to go so far
00:27:11.08\00:27:12.16
as it make it
painfully uncomfortable
00:27:12.17\00:27:14.42
but just give
yourself a nice stretch.
00:27:14.43\00:27:16.25
Five more seconds.
00:27:16.26\00:27:17.65
Okay good. All right,
fellows, thanks a lot.
00:27:21.57\00:27:24.01
Strength training can
be a lot of fun actually
00:27:27.04\00:27:29.07
if it doesn't take that long.
00:27:29.08\00:27:30.71
People often times think
they need really long workouts
00:27:30.72\00:27:33.04
in order to become strong
and that's not true at all.
00:27:33.05\00:27:35.65
A short and
intense workout is found
00:27:35.66\00:27:37.27
to be very, very beneficial.
00:27:37.28\00:27:39.02
But also remember
that we want to do it
00:27:39.03\00:27:40.63
for the right reason.
00:27:40.64\00:27:41.84
If we remember what the
Bible says, Philippians 4:13
00:27:41.85\00:27:44.93
"I can do all things through
Christ who strengthens me."
00:27:44.94\00:27:47.79
Claim that promise. God bless.
00:27:47.80\00:27:49.70
We'll see you next time.
00:27:49.71\00:27:51.00