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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Having a good
strength training program
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does not take a lot of time
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or a lot of fancy
expensive equipment.
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You can do it in the convenience
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of your own home.
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Stay tuned for Body & Spirit.
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Hello, I am Dick
Nunez, Exercise Physiologist
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and Principal of Miracle Meadows
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at Mountain State Leadership
Academy in West Virginia.
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Welcome to Body & Spirit.
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Often times, people
think in order to develope
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a strong healthy
body, you need to go
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to a athletic club or buy
a lot of expensive equipment.
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And you have to spend
hours and hours everyday
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for weeks on in, in order to
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develop a strong healthy body.
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But the reality is we don't.
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God has created us so
that if we use our body
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and take care of it well,
He will bless us abundantly.
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In fact, He has
parables in the Bible talk
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about if you take your
talents and use them wisely,
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you will add onto them.
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So by just
doing a simple program
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in the comfort of your own home,
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you can more than adequately
stimulate your entire body.
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So I think we're ready.
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Let's go ahead and get started.
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Helping me out today
will be Andrew and Will.
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Andrew and Will
are both students at
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the Mountain State Leadership
Academy in West Virginia.
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We're going to start out
by loosening up a little bit.
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I want you to put your hands
in a peripheral type position
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and we'll pray that
we survive this today.
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We're going to go up
and just feel it stretch
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up there and feel the
tension there. Come down.
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Now let's reverse the hands
and go down, all the way down.
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And back up, back into
the peripheral position.
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Now we're gonna
push back up, come down,
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rotate the
hands, all the way down,
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and then back up to
a peripheral position,
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back up and down,
turn, point the hands down,
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all the way
down. Okay and relax.
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One of the best staple exercises
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for the upper body is pushups.
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Now a lot of people don't
like to do that or they say,
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I haven't done those for years.
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Well, that's
probably why they feel like
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they're getting a lot older.
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Because they're not
doing the things that they did
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when they were young.
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So we're going
to do some pushups,
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and we're going to
do a little with a bit
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of a modified twist here.
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We're going to
do them very slowly.
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So if we could get in
a pushup position please,
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Andrew and Will.
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We're going to do what
are called 10-second pushups.
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We're going to
go down very slowly.
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Go ahead and start, down slow.
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Three, four, five, six, seven,
eight, nine, and up slowly.
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One, two, 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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And up, two, three, four, five,
six, seven, eight, nine, ten.
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One more. One,
two, three, four, five,
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six, seven, eight, nine, ten.
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And up, two, three, four,
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five, six, seven,
eight, nine, and ten.
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Good, up on your feet.
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Were you able to
feel that? Yes. Yeah.
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No problem, uh? No.
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Now when you do pushups,
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you can do them in
several different ways.
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If it's difficult for you,
you can do them on your hands
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or you can do
them on your knees.
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Andrew, could you
demonstrate that real quick?
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This is a modified pushup.
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Doing it from your knees.
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Now a lot of people will
call these women's pushups
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but the reality is there's
a lot of men that have trouble
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with these pushups as well.
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Or you can do
pushups against the wall.
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And you can vary your speed.
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You don't have to
do the 10-second reps,
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that's more of an
advanced type exercise.
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If you have a training partner,
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there's another way
you can do them as well,
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so you can make
it more difficult.
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And I'll go ahead
and demonstrate that
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since you probably are a
little bit tired and so are you.
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So, Andrew, if I could
have you straddle from,
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go the other direction,
would step over and push down,
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and then push as I pushup.
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Push down, keep pushing,
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and push and push
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and push and push.
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Okay, good.
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As you could see,
that was a lot of fun.
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Okay, what I'd like you to do is
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just put your arms
back, stretch the chest.
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It's always
important to stretch out
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the muscles that we worked.
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Have a good range of motion.
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Okay, now bring it across.
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Give yourself a hug.
Pull your scapular part.
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Okay, now again, switch back.
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Want to stretch
through the pec area.
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Keep feeling your chest,
now pull it the other way.
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Pull the scapula apart.
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Okay, good.
Right, we're going to do
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so some shoulder exercise.
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Andrew, I like you stand
here. Will, come behind him.
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We're going to do
some lateral raises
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with some resistance there.
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Okay, let's go down
from the wrist area,
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raise up, and down.
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Give a nice steady move.
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If you don't
have a partner at home
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like these
fellows have right now,
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you can use dumbbells,
or cans of food, or books,
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or you can just do it
manually without anything.
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Keep going. Good.
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Try and focus on the
muscle you're working.
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In this case, you should
be feeling your shoulders.v
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You're feeling it
there, Andrew? Yeah.
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Good. Let's try
and do three more.
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Steady movement, person behind
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want to make sure
they keep their arms
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in proper position, good.
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So when they are raising up--
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Excuse me, let me get in there.
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As you're raising up
don't bend the elbows,
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bend your elbows so
you can see what it's like.
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Bend your elbows.
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See sometimes, people
will go into a position
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where they're trying to get
more leverage and by doing that,
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we may have more strength,
but it just takes longer
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to get to the
ultimate end of stimulating
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the muscle to absolute fatigue.
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That's basically
what we're after,
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is getting that
muscle totally fatigued.
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Now we're going to modify
just a little bit with Will.
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You're going to
turn facing Andrew.
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Put your arms
straight out. Okay.
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Now you're going to come
back and we're going to do more
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like a posterior
deltoid exercise.
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Okay. Push back.
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And Andrew is
providing the resistance
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and come back forward.
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Now this exercise will
stimulate this upper area
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more than just working
with the outside deltoid area.
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The deltoid is a
three-headed muscle.
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You have anterior
fibers, you have medial fibers,
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and posterior fibers.
Keep your arms up higher.
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There we go. Come back.
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You're feeling that
back here, Will. Good.
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Make him work hard, Andrew.
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Good. Excellent.
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One more time. Good job. Okay.
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All right. We'll let
you rest for a second.
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Andrew, want you to
lay down on your back here.
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Now sometimes
it's difficult to find
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good back exercises
or upper back exercises.
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And it's such an
important area to work.
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We're going to do a
modified pullover exercise.
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Andrew, I want you
to put your arms up.
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Okay. I'm going
bring him back like this.
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Now, pull up so your arms
are perpendicular to the ground.
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Up, good. And up.
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Again, you can use
a weight to do this,
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and up, or anything heavy.
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Up, going to do three more.
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You want the tension to
stay steady, the whole time.
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And as we're going down,
the person doing the exercise
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wants to keep tension
on, on the negative aspect
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of the exercise
as well. Good. Okay.
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All right, Will, go
ahead and climb down there.
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Andrew, why don't you help
Will through some of those.
00:10:12.78\00:10:14.56
Latissimus dorsi, which are
the big muscles on the sides.
00:10:22.41\00:10:26.12
Their function is to
bring the arms back forward.
00:10:26.13\00:10:29.19
So by doing this
exercise, you get a good stretch
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of the shoulder area
along while developing
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those muscles in the upper back.
00:10:34.21\00:10:35.51
This is an excellent exercise
for the scapular region.
00:10:38.80\00:10:41.92
It helps a lot with
developing proper posture.
00:10:41.93\00:10:44.37
And it helps with those
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rotator cuff muscles
in the scapular area.
00:10:49.32\00:10:52.76
Remember there are 16 muscles
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attached on each
side of the scapula.
00:10:54.81\00:10:57.70
Okay, let's go, three more.
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Good. One more time.
00:11:05.05\00:11:06.33
Excellent. Okay,
back on your feet.
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Let's stretch out a little bit.
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Let's take one
arm over the head,
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grab the elbow and pull.
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Let's hold each
stretch for about 10 seconds.
00:11:21.09\00:11:23.43
All right. Let's switch it over.
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As you do this stretch,
00:11:34.15\00:11:35.97
try and feel it
into the back area here.
00:11:35.98\00:11:38.68
And also you should feel
some of the shoulder region.
00:11:38.69\00:11:40.69
Okay, about three more seconds.
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One, two, three.
00:11:46.30\00:11:48.50
Now let's bring one arm across.
00:11:48.51\00:11:49.96
Let's stretch the shoulder.
00:11:49.97\00:11:50.98
And this one, now you
want to feel this area here.
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Good. Nice and tight there.
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Okay, up just a
little bit. There we go.
00:12:00.34\00:12:02.07
Good. Now relax.
Switch to the other side.
00:12:02.08\00:12:08.86
The flexibility aspect
of exercise are so important
00:12:12.45\00:12:15.64
because if you
don't keep stretching
00:12:15.65\00:12:17.29
you're gonna lose
that range of motion.
00:12:17.30\00:12:19.27
Strengthening your
muscle is very important,
00:12:19.28\00:12:21.20
but we want it to be a
functional strength as well.
00:12:21.21\00:12:23.46
Okay, go ahead and stop.
00:12:24.39\00:12:25.82
Now we're going
to do some arm work.
00:12:26.92\00:12:28.31
In order to do that,
we're going to have to use
00:12:28.32\00:12:29.79
our own body, you're starting
to get a little glow there.
00:12:29.80\00:12:33.79
When you use your own
body to give us the resistance,
00:12:33.80\00:12:35.59
we're going to do biceps first
and what I want you to do is
00:12:35.60\00:12:39.07
I want you to try and do
the 10-second type reps still.
00:12:39.08\00:12:42.27
Now this is
something everybody can do
00:12:42.28\00:12:45.10
in order to get a good workout.
00:12:45.11\00:12:46.78
These 10-second reps
will get deep into the fibers
00:12:46.79\00:12:48.78
and even if you're 90 years old,
00:12:48.79\00:12:50.67
you can still do this exercise
because this is all relative
00:12:50.68\00:12:53.49
to how hard
you're going to push.
00:12:53.50\00:12:55.08
So we're going to
grab with the palms up,
00:12:55.09\00:12:56.77
it's very important to have
the palm up and when we curl,
00:12:56.78\00:12:59.07
we're going to try and
do the 10-second reps still.
00:12:59.08\00:13:02.03
So you're forcing
yourself to go through
00:13:02.04\00:13:03.58
the range of motion
slowly and back down slowly.
00:13:03.59\00:13:06.33
This is going to require you to
push hard from the other side.
00:13:06.34\00:13:09.98
Okay. Good. Go all the way
out and start your curl again.
00:13:09.99\00:13:15.26
Keep it slow and
keep the palm up.
00:13:15.27\00:13:17.96
There's a term that
you use in physiology
00:13:20.42\00:13:22.21
as far as
pronation and supination
00:13:22.22\00:13:24.86
and on the bicep
exercise you want to have
00:13:24.87\00:13:26.88
the hand in a
supinated position.
00:13:26.89\00:13:29.33
If we start to turn
too much, then we get more
00:13:29.34\00:13:31.55
of the brachioradialis and not
so much of the bicep directly.
00:13:31.56\00:13:35.38
Good looks like these guys
are having a lot of fun already.
00:13:35.39\00:13:37.75
Keep the palm up. Good.
00:13:39.89\00:13:43.25
Tight on the way down.
00:13:43.26\00:13:44.46
Okay and up. Keep it slow
00:13:48.31\00:13:50.45
and down. Okay, relax.
00:13:53.38\00:13:58.40
Now both of these
fellows are in very good shape.
00:13:59.39\00:14:03.72
They both workout at the
school that I am principal at.
00:14:03.73\00:14:06.63
Andrew works on the
weights on a regular basis.
00:14:06.64\00:14:09.28
Will does a lot of
cardio work as wellv
00:14:09.29\00:14:11.25
and a lot of
manual strength exercise.
00:14:11.26\00:14:13.87
And let me ask you something,
00:14:13.88\00:14:15.23
as we're going
through this program, Andrew.
00:14:15.24\00:14:16.93
Does this feeling
like a very easy workout,
00:14:16.94\00:14:19.93
or does it feel pretty
intense? It's pretty intense.
00:14:19.94\00:14:21.92
How about for you,
Will, you feeling it as well?
00:14:21.93\00:14:23.61
Yeah, I'm feeling.
00:14:23.62\00:14:24.59
Now, these folks
are both in their teens
00:14:24.60\00:14:26.72
and both in the
prime of their live.
00:14:26.73\00:14:28.92
Most of us are still
looking at them with envy
00:14:28.93\00:14:31.12
thinking I remember
when, but the bottom line is
00:14:31.13\00:14:34.27
even these guys are
getting a really good workout.
00:14:34.28\00:14:36.37
In fact, they're probably happy.
00:14:36.38\00:14:37.68
I'm stopping them just for
a moment to talk for a moment
00:14:37.69\00:14:40.24
so they can get a
chance to catch their breath.
00:14:40.25\00:14:42.01
So let's go back
over the other side now
00:14:42.02\00:14:44.70
and start your
curl, again slowly.
00:14:44.71\00:14:47.94
Keep the palm up, and down.
00:14:47.95\00:14:53.46
On the same token,
that's why it's also
00:14:53.47\00:14:55.05
very important before you get
into a regular exercise routine
00:14:55.06\00:14:58.34
you want to make sure you've
been checked out properly.
00:14:58.35\00:15:00.55
So there isn't any risk
factors because exercise
00:15:00.56\00:15:03.68
can be a tremendous benefit
00:15:03.69\00:15:05.11
but you don't
know what you're doing.
00:15:05.12\00:15:06.27
It can be like a
double-edged sword
00:15:06.28\00:15:07.86
that which can really help
you could also really hurt you.
00:15:07.87\00:15:11.14
We're going to try and do
about five repetitions this way.
00:15:11.15\00:15:13.20
Is that the second one, Andrew?
00:15:13.21\00:15:15.12
Yes. Okay.
00:15:15.13\00:15:16.12
This is the
number three coming up.
00:15:16.13\00:15:18.31
Good. By doing them slowly,
00:15:18.32\00:15:20.49
we get a really good
contraction of the muscle fiber,
00:15:20.50\00:15:23.51
so we feel it much more.
00:15:23.52\00:15:25.11
So if somebody doesn't
exercise and they don't feel
00:15:25.12\00:15:28.23
the body probably,
which they're working
00:15:28.24\00:15:29.54
if they're doing slower, they'll
get a much better effect.
00:15:29.55\00:15:32.02
Okay. Knuckles are turning white
00:15:34.83\00:15:36.96
that means
something good is happening.
00:15:36.97\00:15:38.44
Also, very
important to keep breathing
00:15:38.45\00:15:40.10
while you're doing the exercise.
00:15:40.11\00:15:41.78
Do not hold your
breath or create what's called
00:15:41.79\00:15:43.89
the Valsalva effect because
that can be very harmful.
00:15:43.90\00:15:46.64
It creates a
lot of inner cranial
00:15:46.65\00:15:48.60
and inner thoracic pressure
that we just don't want.
00:15:48.61\00:15:51.23
Okay. Now we're
going to do some triceps.
00:15:51.24\00:15:54.08
What I want you to do
is I want you to get back
00:15:54.09\00:15:55.70
down in a push up position.
00:15:55.71\00:15:56.88
I'm sorry, I feel like I'm
being very cruel to you guys.
00:15:56.89\00:16:00.25
But that's okay.
You'll get over it.
00:16:00.26\00:16:02.49
I want you to do what we call
00:16:02.50\00:16:05.17
Chinese pushups or
triangular pushups.
00:16:05.18\00:16:07.17
You're gonna form a
diamond there on the carpet.
00:16:07.18\00:16:10.61
Now get in a push up
position and down and up.
00:16:10.62\00:16:14.45
Don't worry about
10 second reps here.
00:16:14.46\00:16:17.23
This was an excellent
one, for the tricep area.
00:16:17.24\00:16:20.59
Again, you can do
this off your knees
00:16:20.60\00:16:21.96
or you can do it
over against the wall.
00:16:21.97\00:16:23.40
For our guys
here, the floor is good.
00:16:25.58\00:16:28.33
I think four more
will be sufficient.
00:16:31.62\00:16:33.66
Excellent. Good job.
00:16:40.21\00:16:41.57
What we're going to do
now is breathe properly.
00:16:45.00\00:16:48.17
I think we could use
a little bit of that.
00:16:48.18\00:16:50.11
We're going to go
in through the nose,
00:16:50.12\00:16:51.41
out through the
mouth, in through the nose,
00:16:53.24\00:16:57.00
out through the mouth.
00:16:59.00\00:17:00.98
Two more times. In, last one.
00:17:00.99\00:17:06.97
Now you might think that's
very simple what we just did.
00:17:11.37\00:17:13.94
However, the
diaphragm is also a muscle
00:17:13.95\00:17:16.59
and we want to be
able to breathe in properly
00:17:16.60\00:17:18.44
and when we do
get a good full breath
00:17:18.45\00:17:20.25
and breathe out all the way,
we make that diaphragm exercise,
00:17:20.26\00:17:23.43
which helps us get
that good breathe of air.
00:17:23.44\00:17:25.28
Also, as we get more fit
and our posture becomes better,
00:17:25.29\00:17:28.39
it's much easier for
us to inflate our lungs,
00:17:28.40\00:17:30.52
'cause we're not
crushed over ourselves. Okay.
00:17:30.53\00:17:34.19
Upper body feels
pretty good now I trust.
00:17:34.20\00:17:36.29
Now we're going to
do some leg training
00:17:36.30\00:17:38.36
and the best leg training
I know of is squats. Okay.
00:17:38.37\00:17:41.87
So we're going to
get into squat position.
00:17:41.88\00:17:43.97
Squats are a very,
very beneficial exercise.
00:17:43.98\00:17:47.39
A lot of people have
misconceptions about squats.
00:17:47.40\00:17:49.98
They think that doing a
squat position is something
00:17:49.99\00:17:53.43
that will be very
harmful for your knees
00:17:53.44\00:17:55.26
and that is true,
if you do it wrong,
00:17:55.27\00:17:56.85
it can hurt your knees.
00:17:56.86\00:17:58.05
But if you do it properly,
00:17:58.06\00:17:59.41
you can get
great benefits from it.
00:17:59.42\00:18:01.10
I look at it this way.
00:18:01.11\00:18:02.10
Any motion that God has
given us in our movement
00:18:02.11\00:18:06.52
is something that's
not going to hurt us
00:18:06.53\00:18:08.11
if we do that exercise properly.
00:18:08.12\00:18:10.22
So obviously God has
created our knees to bend
00:18:10.23\00:18:13.61
and so if we do work on that
we can dramatically strengthen
00:18:13.62\00:18:16.53
ourselves without
hurting ourselves.
00:18:16.54\00:18:19.03
So we're going to show a little
00:18:19.04\00:18:20.09
demonstration on
proper squatting.
00:18:20.10\00:18:21.76
I'm going to
turn to the side here.
00:18:21.77\00:18:23.90
By and large what people
want to do when they start
00:18:23.91\00:18:25.77
squatting is they want
to push their knees out.
00:18:25.78\00:18:28.00
So their first
motion is going like this.
00:18:28.01\00:18:31.25
The knees go out and
they try and squat down
00:18:31.26\00:18:33.09
from there and
that is very painful.
00:18:33.10\00:18:35.38
Now you may have heard before
if you go to lift something up,
00:18:35.39\00:18:37.58
it's helpful to use your back
00:18:37.59\00:18:38.91
and your legs
and that's very true.
00:18:38.92\00:18:40.90
So when we squat, we
actually want to push
00:18:40.91\00:18:42.72
our hips back and that
should be our first motion
00:18:42.73\00:18:46.11
and our knees should stay
over our feet at all times.
00:18:46.12\00:18:49.33
So we're going to
go down under control.
00:18:49.34\00:18:51.76
We want to try and get
the thighs to approximately
00:18:51.77\00:18:53.61
a 90-degree angle to the ground
00:18:53.62\00:18:55.78
and then we come back up again.
00:18:55.79\00:18:57.19
And again, we're going
to do these very slowly
00:18:57.20\00:19:00.12
and I'll do them with
you so you don't feel like
00:19:00.13\00:19:01.61
I'm just totally being cruel
and not enjoying this as well.
00:19:01.62\00:19:04.83
So let's cross the arms,
we're going to squat down
00:19:04.84\00:19:07.67
10 seconds slow, slow,
slow, sink it down there.
00:19:07.68\00:19:13.92
Okay. Now up slow.
00:19:15.17\00:19:16.23
If you can't get
this deep that's okay.
00:19:17.33\00:19:19.83
Just take it to
where you're comfortable.
00:19:19.84\00:19:21.89
And again down slow. Keep
the tension on the thighs.
00:19:23.28\00:19:27.71
Remember we're
pushing the hips back.
00:19:27.72\00:19:29.25
Excellent. Andrew,
you're looking great.
00:19:29.26\00:19:32.52
Will, you're doing fine, good.
00:19:32.53\00:19:34.88
Keep it tight. Down slow.
00:19:34.89\00:19:39.37
Down slow. Down slow.
00:19:39.38\00:19:41.22
Hold it down there for a moment.
00:19:42.77\00:19:44.42
Now, up slow,
stay tight, stay tight.
00:19:44.43\00:19:48.20
Down slow, keep the
tension on your legs.
00:19:51.01\00:19:55.86
You also should feel this
in the gluteus maximus area,
00:19:55.87\00:19:58.35
which is your buttocks area.
00:19:58.36\00:20:00.00
Those are the biggest,
strongest muscles in the body.
00:20:00.01\00:20:02.85
Take good care of those and
they'll take good care of you.
00:20:02.86\00:20:04.97
Okay and up slow. Keep it tight.
00:20:09.36\00:20:12.68
Now we're going to
try and do three more,
00:20:15.47\00:20:17.07
And up, if you
can't get all the way down
00:20:22.63\00:20:27.62
and you just want to go down
to a spot and stop and hold it.
00:20:27.63\00:20:30.65
You can do that as well.
00:20:30.66\00:20:32.13
You guys keep going
down. Good and back up.
00:20:32.14\00:20:35.60
Okay another one down, and up.
00:20:39.33\00:20:44.74
Okay, let's go down and hold.
00:20:47.25\00:20:49.00
We're going hold
this for 30 seconds.
00:20:51.66\00:20:54.67
Okay, there's
five. Keep your head up.
00:20:56.28\00:20:59.22
Keep your chest up.
00:20:59.23\00:21:00.22
There's 10 and 15,
00:21:02.19\00:21:07.33
16, 17, 18, 19, 20.
00:21:07.34\00:21:11.94
It's going to feel
really good when we're done.
00:21:11.95\00:21:13.10
25, 26, 27, 28, 29, and 30.
00:21:16.58\00:21:22.07
Good. All right.
00:21:22.08\00:21:24.61
What I'd like you guys to
do is just use me as a brace.
00:21:25.65\00:21:28.58
Put your hand on my shoulder.
00:21:28.59\00:21:30.78
Now grab a hold of your ankle
and stretch your quadricep.
00:21:30.79\00:21:34.53
There you go.
00:21:34.54\00:21:35.53
Pull little bit so
you feel the quadricep.
00:21:37.81\00:21:40.57
Okay and switch.
00:21:44.80\00:21:45.96
Remember, holding these
stretches for about 10 seconds.
00:21:53.94\00:21:56.00
Your guys are both
breathing, that's good.
00:21:59.52\00:22:01.49
All right. Relax.
00:22:03.91\00:22:05.36
Let's pull one leg
out, up on the heel
00:22:06.85\00:22:10.07
and lean forward into it.
00:22:10.08\00:22:11.24
On this stretch
should be feeling it
00:22:14.96\00:22:17.00
in your
hamstring, back to your knee.
00:22:17.01\00:22:19.64
Okay, other side.
00:22:24.05\00:22:25.08
Feel that back
there, Will? Yeah.
00:22:32.45\00:22:34.20
Five more seconds.
Four, three, two, one.
00:22:36.74\00:22:41.75
Okay. Go and lay
down on your backs.
00:22:41.76\00:22:44.03
We're going to do
some abdominal exercise.
00:22:46.96\00:22:49.53
I want you to put your
hands behind your neck.
00:22:49.54\00:22:52.58
And when we do
the abdominal exercise
00:22:52.59\00:22:54.21
we actually want to
try and lift our chin
00:22:54.22\00:22:56.25
towards the ceiling and
try and make sure the hands
00:22:56.26\00:22:58.90
are more behind
the neck there, Andrew,
00:22:58.91\00:23:00.27
not quite so
much behind your head.
00:23:00.28\00:23:01.97
If you put your
hands behind your head
00:23:01.98\00:23:03.52
and you can't pull too
much and you could actually hurt
00:23:03.53\00:23:05.43
your cervical area and
we don't want to do that.
00:23:05.44\00:23:08.20
Okay, what we're going to do is
we're going to do some crunches.
00:23:08.21\00:23:11.09
We're going to
crunch up real slow.
00:23:11.10\00:23:13.17
Start crunching your
abdomen up slowly, hold that.
00:23:13.18\00:23:18.49
Now lower yourself down
one vertebrae at a time.
00:23:18.50\00:23:22.10
Down slow. Okay up.
00:23:22.11\00:23:27.75
Again, anybody can do this
regardless of what age you are.
00:23:27.76\00:23:30.39
Okay down. You can do
these just lying in bed.
00:23:32.29\00:23:36.36
You just want to concentrate
on contracting the abdomen. Up.
00:23:36.37\00:23:40.48
The abdominal muscle
is extremely important.
00:23:40.49\00:23:42.98
It helps keep your back strong.
00:23:42.99\00:23:44.58
Okay down. Up slowly, slowly.
00:23:44.59\00:23:51.71
Good. Good.
00:23:51.72\00:23:53.16
When you get to the top,
I want you to hold it tight.
00:23:53.17\00:23:55.31
Now down, up slowly,
00:23:57.66\00:24:02.54
pull down, get up
little higher, Will.
00:24:06.28\00:24:08.34
There you go. Hold your crunch.
00:24:08.35\00:24:11.02
Now down slow, let it down slow,
00:24:11.03\00:24:13.04
one vertebra at a time.
00:24:13.05\00:24:14.17
Okay, lay all the way back.
00:24:16.75\00:24:18.94
Stretch the
abdominal, now crunch up again.
00:24:18.95\00:24:20.89
Hold the contraction at the top.
00:24:25.42\00:24:27.81
Flex your abs hard.
00:24:27.82\00:24:30.23
So if I want to
come over and stand
00:24:30.24\00:24:31.50
on your abdominal
there, nice and tight.
00:24:31.51\00:24:33.87
Okay down slow. I won't do that.
00:24:33.88\00:24:35.94
Okay. Up slowly.
00:24:35.95\00:24:40.23
Contract the
abdomen. Hold it tight.
00:24:40.24\00:24:44.92
We're going to hold
that for 20-second count.
00:24:44.93\00:24:47.70
There's five, six,
seven, eight, nine, ten.
00:24:50.56\00:24:56.55
Keep holding it.
00:24:56.56\00:24:57.53
One, two,
three, four, five, six,
00:24:57.54\00:25:03.75
seven, eight, nine, and ten.
00:25:03.76\00:25:07.17
Good up on the feet.
00:25:07.18\00:25:08.17
Okay, we're going to put
our hands behind the back.
00:25:12.23\00:25:14.69
We're going to
contract our abdomen
00:25:14.70\00:25:16.53
and we're going to bend over
and we're going to stand up.
00:25:16.54\00:25:20.37
Keep the abdominal
contract and then lay back.
00:25:20.38\00:25:23.54
Okay, contract the abdominal,
bend over, up, now lay back,
00:25:23.55\00:25:30.63
contract over, up, and back.
00:25:31.75\00:25:39.12
This makes for a nice
finishing type exercise,
00:25:39.13\00:25:41.99
you still feel the abs
and it helps stretch them
00:25:42.00\00:25:45.61
and also works the lower back,
00:25:45.62\00:25:47.10
back, contract, over, up, back.
00:25:50.12\00:25:57.30
Three more, back, contract,
00:25:57.31\00:26:05.04
over, up, back, one more time.
00:26:05.05\00:26:09.00
Good. Okay. Finish up.
00:26:13.63\00:26:15.85
Let's just do some
twists. Turn your trunk.
00:26:15.86\00:26:18.31
Turn, turn. You don't
want to do these ballistically.
00:26:21.02\00:26:27.52
We want just with
a steady movement.
00:26:27.53\00:26:29.85
Let's do three more each way.
00:26:36.05\00:26:37.24
That's two. One more time.
00:26:44.00\00:26:48.08
Good. Okay, fellows.
Thanks a lot. Well done.
00:26:53.08\00:26:57.06
You guys can go on,
gonna on back there.
00:26:57.07\00:26:58.35
Even though I've
spent a lot of time
00:27:00.96\00:27:02.23
lifting the
weights and working out.
00:27:02.24\00:27:03.75
I've worked my bench
press up to 500 pounds,
00:27:03.76\00:27:06.05
still by doing an
exercise program like this
00:27:06.06\00:27:08.29
where I have somebody
helping me do the pushups.
00:27:08.30\00:27:10.78
I still get an
excellent workout.
00:27:10.79\00:27:12.49
As you can see I was
having to strain a little bit,
00:27:12.50\00:27:14.49
having to shake
some, so even then
00:27:14.50\00:27:16.22
I was getting a great workout.
00:27:16.23\00:27:17.85
Also, we find
that as we get older,
00:27:17.86\00:27:20.42
we may lose some
strength but we don't have to.
00:27:20.43\00:27:22.43
In fact, they find that
people in their 80s and 90s
00:27:22.44\00:27:25.02
can still make great strides.
00:27:25.03\00:27:26.61
That was a test done of people
00:27:26.62\00:27:28.21
in the Boston
Rehabilitative Center
00:27:28.22\00:27:31.16
and they found that
people average ages of 87 and 96
00:27:31.17\00:27:34.40
were able to
quadruple their strength
00:27:34.41\00:27:35.79
in just a two-month time period.
00:27:35.80\00:27:37.55
So by taking care of
ourselves we can expect to have
00:27:37.56\00:27:40.22
a very healthy abundant life.
00:27:40.23\00:27:41.89
We've to remember to do
it all for the right reason.
00:27:41.90\00:27:44.33
If we're
training for self glory,
00:27:44.34\00:27:46.27
God will not
bless us but we train
00:27:46.28\00:27:47.72
all for the glory of the
God, great things will happen.
00:27:47.73\00:27:50.04
Remember, I can do all things
00:27:50.05\00:27:51.45
through Christ,
who strengthens me.
00:27:51.46\00:27:52.97
God bless you.
I'll see you next time.
00:27:52.98\00:27:55.13