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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Today we're gonna do
a workout especially for
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women. If your men
think that will be too easy,
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guess again, 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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and The Mountain
State Leadership Academy
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in West Virginia.
Welcome to Body & Spirit.
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Today we're gonna be
doing a workout for women,
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women can do incredible
amounts of physical ability,
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if they simply get into
regular workout pattern.
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In some of the
Ms. Fitness contests,
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now you see women that
easily pump out one hand
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pushups keeping
their body perfectly level.
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Women can do pull-ups.
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I had a little 15 year girl,
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I used to train,
who was a 123 pounds,
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she could bench press
215, she was so strong and
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she made the
other sophomore boys,
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they were training at
the athletic club, I was at,
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embarrassed to
be in her presence
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while she worked out.
In fact they would never
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even ask her out for a
day because they didn't wanna
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ask somebody out
who could bench press
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more then they could.
And some of these boys,
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who weigh 70 to 80
pounds more then her.
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So girls can do a lot more
then they once start possible,
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the Chinese women
international volleyball team
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once posted an average
vertical jump of 42 inches.
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You can't tell these
girls that they can't jump
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because they are girls.
I had a girl was 5'.7'',
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who could jump
up and grab the rim,
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and she was a blonde-haired,
fair skinned girl.
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And some of the
African American guys
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on the men's team that I
was training, said to her,
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how do you jump so high
and she said, you ever seen
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that movie white men
can jump and they said yes,
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but it didn't say
anything about women.
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So, women can do
a lot more then they
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really think they can
if they just focus in,
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but obviously women
also have some special needs
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that they wanna focus on
and that's we're gonna do today.
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I think we're ready to
go, helping me out today
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will be Britney, my
daughter and also Christy.
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Britney is a student
at Mount State Academy
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in the elementary
school and Christy is a student
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at Miracle Meadows.
Okay ladies, let's go
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ahead and start up,
let's just do some arm
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circles here, no I'm
not getting the arc here,
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so make sure you
give me a little room.
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And what we're doing now
is just loosening our body up.
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Letting us know that
we are gonna be doing
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something else a
little more physical here
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in just a
moment and we are gonna
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come up and
around the other way.
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And let's do about 5 more,
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good. Alright
girls, I want you to
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go on the floor and
we're gonna do some pushups,
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you think girls can't
do pushups, guess again.
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We're gonna do
two different type,
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we are gonna go ahead
and do the regular style,
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do 10 of them, ready,
up and down, up and down,
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up down, up down, up
down, up down, up down, up down,
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up down. Okay,
now go off your knees,
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this is more of a modified
pushup, lay down, up down,
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up down, and up and
down, and up down, and up down,
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and up down and up,
good, a couple more,
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and last one,
excellent. Alright, no problem,
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alright, stretch back
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and bring it
across, and one more time
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we are gonna reach
back. And bring it to close.
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Okay Christy as a young lady,
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what area are you
worried about the most
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when it comes to exercise.
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Tell me what you think about.
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Umm, Umm. Any particular sport.
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Probably my stomach.
Okay, probably stomach.
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Probably my stomach.
How about you Britney?
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What would you think about it?
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Probably my arms. Okay,
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most of the women
think about their legs a lot.
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Especially in the
gluteus maximus area
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or their buttocks, so
what we're gonna do is,
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we're gonna away from upper body
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for a moment and
hit the floor again.
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Get on your hands and knees,
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okay. I want you to
put one leg out straight.
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Okay and we're gonna
raise up and down and up
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and down This is working on the
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gluteus maximus area,
here's 3, we are gonna do
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20 of them, 4, 5, 6, 7,
8, 9, 10, 10 more 11 and 12,
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13, 14, 15, 5 more, 1,
2, 3, 4 and 5, switch over,
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other leg, okay Christy
you keep count as we do,
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okay up and down.
Lot of men might say that
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this is a women's
exercise, guess again.
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This is an excellent
for the gluteus maximus
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and a lot of men lose
their gluteus maximus because
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they don't train it and
it doesn't look like there is
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any muscle tone
left. In fact a lot of
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women complain and say,
my husband is like he has
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no bottom left, it
just goes straight up
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and down like somebody
let the air out of each cheek
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and there is just nothing
there and that's not good.
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Because if you have
that, then you're gonna have a
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lot of back
problems, cause you loss that
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"S" curvature, how
many we've done Christy.
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17. Okay, 18, 19, 20, okay,
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put the other leg
back out straight again.
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Now this time we're
gonna curl that leg, okay,
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bend and flex a
knee, good keep the leg up,
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reach back out, now
flex, good, keep going,
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20 again Christy. So, developing
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gluteus maximus is not
just a ladies exercise,
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it is something the
men needed to do too
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or the ladies need to realize,
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you can train your
gluteus maximus a lot.
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But if there is still a
lot of body fat back there,
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it's still going to look fat,
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okay, but you
cannot contract fat,
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keep the legs up, keep
the knee up higher, goad,
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how many is that Christy. 15.
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16, 17, 18, 2 more
19, 20, okay switch over.
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Put the left leg out
and curl, good and out and
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curl, good, keep the knee
up, it's very important to
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keep that knee up
high. It's just like flexing
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an arm except
you're flexing the leg,
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okay. How many Christy? 8.
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Good 9 and 10, 10 more 1,
2, 3, 4, 5, 6, 7, 8, 9 and
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10, good. Alright, put
your right leg back out,
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okay now you're gonna
swing it out to the side,
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swing it out to the side
and then back and out and back
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and out and back,
we're gonna do 20 of those,
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5, 6, 7, 8, 9, 10,
you're starting to feel
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in the back side, yet Christy.
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Yes. Britney, how about you?
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Yes. Okay, 13,
14, 15, 16, 17, 18
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and 2 more 19 and 20
switch over. Left leg out,
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out to the side and back
out and back out and back
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out and back out and
back, good there is 6 and 7 and
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8, 9, 10, 11, 12, 13,
14, 15, 16, 17, 18, 19
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and 20 up on your feet,
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okay, cross your arms across
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your chest. Guess
what we're gonna do now,
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squats that's
right. Alright, squat down
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put your hips back as you squat.
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Okay and up and
down, push your hips back a
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little more Christy,
there you go, excellent
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and you do 20 of those,
there's 5 and 6 and 7, 8, 9
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good, 10, 10 more 1 and 2
and 3, 4, 5, this is one of
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the best overall workouts
you can do on your lower
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body, 6 and 7, 8, 2 more
9, 10, hands on your hips,
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lunge out. 10 times each
leg, ready go, down switch,
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good there is one out,
2 and 3 and 4 good job and
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5, 6, 4 more, there's 7
and 8, 2 more, 9 and 10, good.
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Still on your legs yet. Yes.
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Are you? Yes.
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Okay, we need to
stretch them out. Go and lay
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back on your side,
grab a hold of your ankle,
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stretch quadricep, that
should feel good right now.
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Alright, 10 more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
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Switch over, now
those of you at home
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who are not as
flexible as these girls,
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there is nothing wrong with you,
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they don't have a lot
of fat to encumber their
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movement for one thing and
they're pretty young still,
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so they tend to have a
little more flexibility.
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Especially Britney,
she ties herself up in a
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knot on a regular basis,
okay, 5 more seconds 1, 2,
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3, 4, 5, laid on you back.
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Pull your knee to your chest,
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hold that, put your
leg straight Christy,
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there we go, 10 more
seconds 1, 2, 3, 4, 5, 6,
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7, 8, 9, 10. Put your
leg up straight, hold,
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Okay, good, did you
feel like a hamstring,
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you feel it back there. Yes.
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Are you sure? Yes.
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Alright, okay
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hold that, 5 more
seconds, 1, 2, 3, 4, 5, good,
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pull the other
knee to your chest,
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hold steady, 10 more
seconds 1, 2, 3, 4, 5, 6,
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7, 8, 9 and 10, put your
leg up straight and pull back.
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Pull steady, pull, 10
more seconds don't break it.
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2, 3, 4, 5, 6, 7, 8, 9, and 10.
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Alright, while you're
down there bend your knees,
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put your feet on the ground.
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Alright, hands behind
your neck, abdominal time,
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so we're gonna do some crunches.
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Alright, crunch up and
down up, and do 15, it's 3,
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4, 5, 6, 7, 8, 9,
10, 11, 12, 13, 14, 15
00:13:31.87\00:13:52.45
bring your feet off
the ground, cross off the
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ankles, keep the
knees bend, alright crunch
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and do 15 more 2, 3, 4
no problem 5, 6, 7, 8, 9,
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10, 11, 12, 13, 14, 15,
put the legs up straight.
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Okay go, 2, 3, 4, 5,
6, 7, 8, 9, keep going 10,
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come on Christy, 11,
12, 13, 14, 15. Now put your
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hands on your two hips,
now put them back up there,
00:14:43.14\00:14:45.59
put your legs back
up there, nobody told
00:14:45.62\00:14:46.91
you to drop your legs
yet. Okay, put your hands under
00:14:46.94\00:14:49.58
your hips, under your
hips, okay, now lower your legs
00:14:49.61\00:14:53.66
down slowly back down,
slowing, stop, okay down
00:14:53.69\00:14:58.92
a bit, stop,
okay, put them down.
00:14:58.95\00:15:03.86
Alright, turn over your stomach.
00:15:03.89\00:15:06.20
Alright, stretch
your abdominal muscles,
00:15:08.42\00:15:09.78
pushup on your hands,
keep your pelvis down,
00:15:09.81\00:15:12.25
okay. Good. Again,
some of you may not be
00:15:12.28\00:15:16.79
able to go to a 90 degree
bend like Britney is doing
00:15:16.82\00:15:19.39
right now. Okay,
and hold that for ten
00:15:19.42\00:15:25.69
more seconds, 1, 2, 3, 4,
5, 6, 7, 8, 9, lay back down,
00:15:25.72\00:15:36.35
hands behind your back, okay.
00:15:36.63\00:15:39.22
We're gonna have you lift up,
00:15:39.25\00:15:40.22
put your chest off the ground,
00:15:41.23\00:15:42.24
up and down, up and down,
00:15:42.27\00:15:46.23
up and down, up
down, up down, up down,
00:15:46.49\00:15:54.55
up down, up down,
up down, keep going,
00:15:55.48\00:16:00.88
down, there's 12, and
13, 14, 15, 16, 17, 18,
00:16:00.91\00:16:12.56
two more, 19, last one
20, back on your feet, okay.
00:16:12.59\00:16:18.39
Now, we are gonna do
some more upper body work,
00:16:18.87\00:16:21.24
put the arms out, we
are gonna do some circles,
00:16:21.27\00:16:23.41
arm circles are
excellent because it brings in
00:16:25.22\00:16:27.26
a lot of the muscles
around the shoulder region,
00:16:27.29\00:16:29.16
there are multiple muscles
in the scapular area, 16.
00:16:30.49\00:16:33.37
Muscles attached on
each side of your scapula,
00:16:33.40\00:16:35.59
let's do larger circles and
by doing these arms circles,
00:16:36.40\00:16:38.92
we actually get a good dose
of those muscles stimulated,
00:16:38.95\00:16:41.67
along with the deltoid
itself, now make it smaller.
00:16:42.75\00:16:46.16
And, now larger, and smaller,
00:16:50.69\00:16:57.42
now let's go the
other way, nice and small.
00:17:00.48\00:17:02.41
Now, back to the
front, now back to the rear,
00:17:03.20\00:17:06.13
back to the
front, back to the rear,
00:17:06.67\00:17:09.57
make them larger;
by changing direction
00:17:09.93\00:17:12.40
and changing size, we vary
the intensity of the exercise,
00:17:12.43\00:17:15.77
let's go smaller
again, now back to the front,
00:17:15.91\00:17:19.85
make them large.
00:17:20.69\00:17:21.76
Starting to feel it yet?
00:17:23.06\00:17:24.07
Umh. Britney?
00:17:24.10\00:17:25.61
Yes. Okay,
00:17:25.64\00:17:26.79
I am not feeling it yet,
00:17:28.03\00:17:29.00
so I need to do it
for a little longer still.
00:17:29.01\00:17:30.68
I want to make sure
I'm tired too, okay,
00:17:31.17\00:17:32.69
back the other way.
00:17:32.72\00:17:33.69
Now, those at home,
00:17:37.73\00:17:38.70
if you have to put
your arms down, that's okay.
00:17:38.71\00:17:40.15
Alright, and ready
to hold, okay, hold it.
00:17:43.16\00:17:46.01
And, go for one
minute, okay, no problem,
00:17:46.27\00:17:51.17
think about
wonderful thoughts like
00:17:51.20\00:17:53.36
how good is it gonna feel
00:17:53.39\00:17:54.37
when you put your arms down?
00:17:54.40\00:17:55.55
How beautiful it is out?
00:17:56.41\00:17:57.55
Or how nice it is to be alive
00:17:57.58\00:17:59.15
and that you can
actually do something.
00:17:59.18\00:18:00.40
There are a lot of people
00:18:01.12\00:18:02.09
that wish they
could exercise but can't.
00:18:02.10\00:18:03.35
So, we always should be
rejoicing of what we do have.
00:18:03.57\00:18:06.62
There is 20 seconds.
00:18:06.77\00:18:07.84
We will start to fill
the lactic acid build up
00:18:11.04\00:18:12.97
when you do that, that's okay,
00:18:13.00\00:18:14.55
it's a temporary effect.
00:18:14.58\00:18:15.55
So, that if you
put your arms down
00:18:15.79\00:18:17.01
that will go away.
00:18:17.04\00:18:18.15
Okay, hang in there.
00:18:19.11\00:18:20.33
Coming up to the 20 second mark,
00:18:21.82\00:18:26.73
20 seconds to go, hang in there,
00:18:26.76\00:18:30.29
arms up Christy, good.
00:18:30.32\00:18:31.98
Arms up a little higher Britney,
00:18:33.91\00:18:35.75
good. Ten more seconds,
00:18:35.78\00:18:37.42
1, 2, 3, 4, 5, 6, 7, 8, 9,
10. Now doesn't it feel good now
00:18:37.45\00:18:48.89
that you put your arms down?
00:18:48.92\00:18:49.89
Oh yes!
00:18:49.90\00:18:50.96
Okay, lets roll the shoulders.
00:18:50.99\00:18:52.63
It's another hard one for women.
00:18:55.61\00:18:57.10
They tend to get
too much forward,
00:18:57.35\00:18:58.90
head tilt, the upper,
00:18:58.93\00:19:00.93
the muscle in the
upper back get weak.
00:19:01.03\00:19:02.90
Yep, forward shoulder
roll, bad posture, bad posture.
00:19:03.68\00:19:08.14
And, it just kills
me to watch people walk
00:19:12.53\00:19:14.18
around with this bad posture,
00:19:14.21\00:19:15.56
you just wanna
go straight them up
00:19:15.59\00:19:16.73
and say don't you know?
00:19:16.76\00:19:17.73
You can make
yourself so much healthier
00:19:18.01\00:19:19.55
and look so much
better despite working out.
00:19:19.58\00:19:21.96
Okay, up and
around the other way.
00:19:23.68\00:19:25.42
I don't do that though.
00:19:25.45\00:19:26.42
Most people
don't appreciate that.
00:19:26.43\00:19:27.40
Okay, up and around, up
and around and five more,
00:19:32.41\00:19:38.58
1, 2, 3, 4, 5.
Okay, we are gonna shrug
00:19:38.61\00:19:45.59
the shoulders up and down,
and up and down, up and down,
00:19:45.62\00:19:51.85
up and down, up down, up
down, 10 more, 1, 2, 3, 4, 5, 6,
00:19:52.10\00:20:09.96
7, 8, 9, 10, look
down to the floor,
00:20:10.99\00:20:19.06
look up at the ceiling,
00:20:19.09\00:20:20.20
down to the
floor, up to the ceiling,
00:20:20.23\00:20:22.53
keep going, make it five
more, 2, 3, 4, 5, side to side,
00:20:23.29\00:20:38.22
drop to one ear,
back, over, back, over,
00:20:38.25\00:20:44.13
there's three, we are
going for 10, it's four
00:20:44.16\00:20:48.27
and five and
six, seven, and eight,
00:20:49.36\00:20:56.81
two more, nine, and 10.
00:20:56.84\00:21:01.22
Now, just turn
the head to the side,
00:21:01.25\00:21:02.98
and turn, and turn,
turn, three more each way,
00:21:06.43\00:21:16.14
turn, turn, turn, two
more, and turn, last one. Good,
00:21:16.17\00:21:27.98
grab a hold of
your arm, pull it across
00:21:28.34\00:21:30.91
and you stretch the
shoulder, good, alright.
00:21:30.94\00:21:35.25
You shouldn't reach
up and grab your arm,
00:21:37.17\00:21:39.01
and feel nothing but
bone, there should be
00:21:39.04\00:21:40.67
some muscle there,
okay. So if you just grab bone
00:21:40.70\00:21:44.18
then you're in trouble.
00:21:44.21\00:21:45.18
Switch over, okay,
00:21:45.70\00:21:46.67
got some muscle in there.
00:21:51.02\00:21:51.99
Yeah, Christy doing
okay, how about you Britney?
00:21:52.00\00:21:54.40
I am doing fine.
You are doing fine,
00:21:56.93\00:21:57.99
that's good.
00:21:58.02\00:21:58.99
Five more seconds, one,
two, three, four, and five.
00:21:59.00\00:22:05.71
Okay, we gonna saw some
wood now. Okay, we reach out,
00:22:06.08\00:22:10.52
grab a hold of wrist,
00:22:10.61\00:22:11.58
pull, you guys use handsaws
00:22:11.59\00:22:14.29
and I am going
to use a chainsaw.
00:22:14.32\00:22:15.31
How lucky you. Reach way out?
00:22:16.34\00:22:22.02
Work hard, make yourself resist.
00:22:26.08\00:22:28.58
Ten more, one, and two,
and three, and four, five,
00:22:30.43\00:22:38.83
six, seven, eight,
nine, and ten, reverse it,
00:22:39.71\00:22:47.46
pull, switch your
legs around Christy,
00:22:49.50\00:22:52.39
put your right leg out,
00:22:52.42\00:22:53.39
there you go, three, four,
five, six, seven, eight, nine,
00:22:53.40\00:23:05.14
ten more, one, two,
three, four, five, six, seven,
00:23:05.53\00:23:17.12
reach out, eight,
nine, and ten, good.
00:23:17.15\00:23:21.77
Arm up over the
head, get a hold of elbow,
00:23:22.00\00:23:24.22
now you wanna stretch
your latissimus area here,
00:23:25.43\00:23:27.76
ten more seconds on that,
one, two, three, four, five,
00:23:30.71\00:23:37.85
six, seven, eight,
nine, switch around, okay
00:23:38.09\00:23:45.45
pull, one, two,
three, four, five,
00:23:45.48\00:23:51.59
six, seven,
eight, nine, and ten.
00:23:51.62\00:23:56.65
Okay, we're going
to bring the arms up,
00:23:56.68\00:23:58.13
out here like this,
00:23:59.01\00:23:59.98
we are gonna flex the
arms down and reach out,
00:23:59.99\00:24:02.30
and flex just like
we're on a body building show
00:24:02.94\00:24:05.10
here, okay.
00:24:05.13\00:24:06.58
Flex the biceps, good,
keep going, and flex and flex.
00:24:07.31\00:24:16.90
Let's do ten more,
one, and two, and three,
00:24:22.28\00:24:28.12
four, five, six,
seven, eight, nine, ten.
00:24:29.19\00:24:40.97
Okay, now we are gonna
take one arm up over the head,
00:24:41.00\00:24:42.87
we are going to try and
push up and pull back down,
00:24:43.31\00:24:46.23
push up, pull back down,
should do one arm at a time.
00:24:46.26\00:24:49.29
This ones' to put
emphasis on the tricep,
00:24:54.43\00:24:56.73
a lot of ladies like
to work on that area,
00:24:56.76\00:24:59.53
because they feel like
they gather a lot of fat
00:24:59.56\00:25:01.43
in that area,
00:25:01.54\00:25:02.51
that's a true statement,
ten more, two, three, four,
00:25:02.52\00:25:11.62
five, six, seven, eight, nine,
ten, switch around, one, two,
00:25:12.45\00:25:25.10
we are going for twenty again,
00:25:25.13\00:25:26.29
three, four, five, six, seven,
00:25:26.32\00:25:33.19
eight, nine, ten
more, one, two, three, four,
00:25:34.08\00:25:44.25
five, six, seven,
eight, two more nine, and ten.
00:25:44.28\00:25:53.68
Now from here, push down and up,
00:25:53.71\00:25:56.99
push down and up, this is
known as triceps exercise.
00:25:57.02\00:26:00.42
Get down to go all the way
straight, seven, eight, nine,
00:26:04.62\00:26:10.72
ten, eleven, twelve, thirteen,
00:26:10.95\00:26:16.97
fourteen, give
yourself some tension,
00:26:17.47\00:26:20.50
sixteen, seventeen,
eighteen, nineteen, twenty.
00:26:20.75\00:26:27.56
Okay, other side. Make sure,
00:26:27.59\00:26:29.34
make sure I can tell
00:26:29.37\00:26:30.34
which side you
are working, okay,
00:26:30.35\00:26:31.92
push, 3, 4, 5, 6,
7, 8, 9, 10, 11, 12,
00:26:31.95\00:26:48.22
13, 14, 15, five more,
16, 17, 18, 19, 20, good.
00:26:48.97\00:27:00.63
Okay, lets just do
a few trunk rotations
00:27:01.66\00:27:04.29
to pull it out a little
bit, and lets go three more,
00:27:04.32\00:27:12.55
there is one, and two,
and three. Good, alright.
00:27:13.39\00:27:20.64
Thanks a lot, well done.
00:27:20.67\00:27:21.69
God made all bodies to
be working to be strong,
00:27:24.96\00:27:29.09
to be healthy, and fit.
00:27:29.12\00:27:30.66
Women should not use the excuse,
00:27:30.95\00:27:32.65
that they don't
wanna look like a man
00:27:32.68\00:27:33.94
because it's hard for
men to develop muscle,
00:27:33.97\00:27:36.40
it's hard for
women to develop muscle.
00:27:36.43\00:27:37.97
Age will take
it's toll on all of us
00:27:38.36\00:27:40.26
regardless of who we are,
00:27:40.29\00:27:41.66
but we can prolong
that by getting a good
00:27:41.92\00:27:44.32
regular exercise program,
00:27:44.35\00:27:45.48
but do it for the right reason.
00:27:45.51\00:27:46.96
Philippines 4:13, says,
00:27:47.08\00:27:48.50
I can do all
things through Christ,
00:27:48.53\00:27:50.71
who strengthens
me. God bless you
00:27:50.74\00:27:53.15
and hope to see you next time.
00:27:53.31\00:27:54.84