The following
program is designed
00:00:02.34\00:00:03.73
to demonstrate simple workouts
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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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When should
teenagers start working out,
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and especially
girls? We're gonna address
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that next on "Body
and Spirit." Stay tuned.
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Hello, I'm Dick
Nunez, exercise physiologist
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and Principal of Miracle Meadows
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and Mountain State Leadership
Academy in West Virginia.
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Welcome to "Body and Spirit."
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Today, we're gonna be talking
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about strength
training for girls.
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In my career in the
athletic club industry,
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I have had many,
many teenage girls
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excel to great heights.
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One young girl who
was only 15 years old
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was a juvenile onset diabetic.
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God saw she could
bench, press 215 pounds
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at a bodyweight of 123.
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She was so strong and she
intimidated many of the boys.
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Some of the football players
would actually leave the gym
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as soon as she'd
come in to workout
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'cause she was warming up
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with what they finished up with.
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This young girl went on
to be a star power lifter.
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Unfortunately, she
was not able to find
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many dates. And when she finally
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did find somebody
who did ask her out,
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he was not involved
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with the type of
thing she was into.
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He was into
things of this world.
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And slowly
started to tear her down.
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And his friends treated
like she was very strange
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and said,
"What's wrong with you?
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Why are you so strong?"
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Instead of praising the
Lord for her great gift,
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she got involved in the world
of drugs and rock and roll,
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and also became anorexic.
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And this once
beautiful young girl
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lost weight down to 85 pounds.
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It was a very sad thing to see.
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Many other young girls
I've trained who thought
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that they couldn't do
certain things were able to go
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far beyond what they
ever thought possible.
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A young, 5 foot 7
girl was able to jump up
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and grab the rim
on her basketball hoop
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thinking that it
would be an ultimate dream
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that she would never
really be able to achieve.
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Girls can achieve great things
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through a regular exercise.
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And strength training is
a good thing for them to do.
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It helps them to avoid things
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later on in life
like osteoporosis.
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It helps them to feel
good about themselves.
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In the crazy world
that we live in today,
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it's always good if a young girl
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can take care of herself,
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at least have the strength
to handle certain situations
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and by regular exercise,
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girls can have a lot of strength
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that people won't even know
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they have because
the reality in girls,
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their muscles don't
necessarily enlarge,
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they get more of a
hyperplasia effect.
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We actually get
more muscle fibers
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in a given diameter.
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So with that in
mind I think we're ready
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to start our
exercise program today.
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Helping me out today
will be Kim and Madison.
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Kim is a student
at Miracle Meadows.
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Madison at the Mountain
State Leadership Academy.
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And we need to warm
up because we're gonna
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have a good workout today. Okay.
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And we're gonna
squeeze in and out.
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And in and out.
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And in and out. Good.
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Make sure you're
nice and warm, girls.
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You're gonna need it.
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Good. Good. Good.
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We like those uh-ohs.
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And 10 more.
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One, two. Slow down. Slow down.
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We're not in a
hurry. Four and five.
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We'll get to enjoy
it. Get to think about.
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Just a little bit longer.
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Seven, eight, nine and ten.
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Okay. You need to get down there
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and see if the carpet's clean.
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And down in pushup
position is the best way
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I know of, okay?
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Down. And up. And down.
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And up. Down. And up. Down.
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And up. Down. Up.
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Down, up. Keep going.
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Who says girls can't do pushups?
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It's easy. Keep going.
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Come on, push. 10 more.
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One, two, three,
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four, five, six,
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seven, eight, nine.
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One more. Ten.
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From your knees now.
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Ten more times. Go.
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One, and two, and three,
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four, five. Good.
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Six, seven, eight,
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nine and ten.
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Oh, that was easy. Yeah.
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Up on your feet.
That's why I'm bright red.
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You're red anyway.
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Okay. Lay back.
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Okay. Lay back.
Stretch the chest.
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Feels good after
doing that, right? Yes.
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Okay. Good. I
enjoyed that anyway.
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Oh, and that's
'cause you were standing.
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Hold that. All right.
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Reach back again.
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And across. I
believe in equal rights.
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So you won't get any slack.
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So you coach us
as we do the pushups?
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That's right. Okay. Relax.
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All right. Kim, I
want you to lay down
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on your back with
your head up there.
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And we're gonna do a
modified pull-up type exercise.
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I believe that
girls should be able
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to do pull-ups as well.
You know, it's interesting
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there are doctors out there.
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Dr. Westcott, who
works at the Y.M.C.A.,
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found that if
you took young people
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and got them to
workout that they were able
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to pass the presence
physical fitness test at a much,
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much higher level than
those who are sedentary.
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And often times, people
think that if a young person
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starts lifting weights
that it's gonna hurt them.
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I remember a
young man I was training
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who was a 6 foot 6
and he was getting ready
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to play football for
the-- he ended up playing
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for the Dallas Cowboys,
but while I was training him
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he was still in high school,
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and his mother was a French lady
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and she said, "You
shouldn't lift weights.
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It's gonna stunt your growth."
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And he came running
into me and he goes,
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"Mr. Nunez, I can't
lift weights anymore."
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And I say, "Why?"
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"'Cause my mom says
it's gonna stunt my growth."
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And I looked up
at him and I said,
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"Well, Dan, it looks
like you're doing just fine
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the way you
are. You're 6 foot 6.
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I'm not worried about
your growth being stunted.
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Weightlifting does
not stunt your growth."
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Also the next thing
he came running into me,
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he said, "Mr. Nunez, I
can't lift weights anymore."
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I said, "Why?"
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He said, "Because my
mom said all my muscles
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will crush my internal organs."
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I said, "Dan, you know
why you have a skeleton?
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Oh, that's why.
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That ribcage will
protect your internal organs.
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And the muscles are designed
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to help protect those as well.
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So it's not gonna
crush your internal organs."
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So Dan did go on to
play professional football
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and finally got
through the stereotypes
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that so many people have.
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Often times people
worry about the fact
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that exercise is gonna
destroy your growth plates.
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Well, with all the pee
wee football and basketball,
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and all those things out there,
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those type of
ballistic movements
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that's what's gonna
possibly hurt the growth plates.
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Not doing properly
controlled physical exercise.
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Okay, with that
been said we're gonna
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do some pull-up type movement.
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Okay. Pull and
down. And up and down.
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And up and down.
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Up down. Up down.
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Let's re-grip. Okay.
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Up down. Up down. Up down.
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Up. One more time. Up. Good.
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Okay. Next. Oh, joy.
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Oh, joy. Okay. Are
you ready, Madison?
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Okay, I am. Go. One, and two,
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and three, and four.
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Okay. Five. Three more.
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Six, seven. One more time.
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And eight. Good.
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Now for those at
home you can duplicate
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this exercise or just
taking couple of chairs
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and putting like stick across it
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and pulling
yourself up that way.
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It's a good exercise.
Okay? Arm over the head.
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Stretch that
area we just worked.
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Hold that. Ten more seconds.
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One, two, three, four, five,
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six, seven, eight, nine and ten.
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Switch over. Good. Hold it.
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Hold it. Ten more seconds.
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One, two, three, four, five,
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six, seven, eight, nine and ten.
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Front and center,
Kim. Okay. Arms down.
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Raise up out to the side.
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Way up. Now resist.
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Good. Hold me up.
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Don't let me push you down.
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And hold. And hold.
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Good. Again. Hold.
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Keep your head up.
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Straight ahead. Good.
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Up, up, up, up,
up, up, up. Come on.
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Up, up, up. Keep going.
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Keep going. Two more times.
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Up, up. Once more.
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Oh, my goodness. That's right.
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Hold it, hold it, hold it,
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hold it, hold it, hold it.
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Good. Next.
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Okay. And up. Good, Madison.
00:10:03.59\00:10:11.00
Excellent. Focus
on those shoulders.
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Now don't start
giving her sympathy.
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She's fine. Keep going.
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Keep going. Two more.
00:10:20.62\00:10:25.00
Good. Hold. Hold for 10.
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One, two. Hold it. Three.
Don't let me push you down.
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Four, five. Come on.
00:10:33.52\00:10:35.28
Six, seven, eight, nine, ten.
00:10:35.29\00:10:40.44
I know laughter
doeth well like medicine,
00:10:40.45\00:10:42.42
but not when you're exercising.
00:10:42.43\00:10:43.80
Okay. Biceps up in position.
00:10:43.81\00:10:46.15
Okay. I want you to
squeeze your biceps down.
00:10:46.16\00:10:49.80
Okay. And reach out. Reach out.
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Reach out.
Reach all the way out.
00:10:51.64\00:10:53.06
Now flex your
biceps. And reach out.
00:10:53.07\00:10:56.07
And flex the
biceps. And reach out.
00:10:56.08\00:10:58.83
And flex. And out. Flex.
00:10:58.84\00:11:02.66
And out. Flex. And out. Flex.
00:11:02.67\00:11:06.74
Reach all the way out. Squeeze.
00:11:06.75\00:11:09.41
Keep your elbows up. Squeeze.
00:11:09.42\00:11:12.51
And squeeze. Ten
more. One, and two,
00:11:12.52\00:11:18.81
and three, and four.
00:11:18.82\00:11:21.97
Good, Kim. Five, six,
00:11:21.98\00:11:26.98
seven, eight, nine.
00:11:26.99\00:11:31.58
One more time. Ten. Good.
00:11:31.59\00:11:35.66
Feels good when we stop it.
00:11:35.67\00:11:38.44
That's right.
Okay. Arms up. Okay.
00:11:38.45\00:11:41.10
Squeeze down. Good.
00:11:41.11\00:11:43.77
Madison, she's pretty strong.
00:11:43.78\00:11:45.26
Keep those elbows up. Squeeze.
00:11:45.27\00:11:48.02
You're strong too,
but she's real strong.
00:11:48.03\00:11:53.09
Squeeze. Good, Madison.
00:11:53.10\00:11:56.03
Maybe it's just I'm
tired from training you.
00:11:56.04\00:11:58.09
That was it. Oh, yes.
00:11:58.10\00:12:02.48
Keep going. Ten more.
00:12:02.49\00:12:05.97
One, two, three,
00:12:05.98\00:12:11.51
four, five, six. Excellent.
00:12:11.52\00:12:17.24
Seven, eight. Two more.
00:12:17.25\00:12:21.05
Nine and ten. Good. Okay.
00:12:21.06\00:12:25.25
Let's get a
couple of deep breaths.
00:12:25.26\00:12:29.26
Feels good. In and out.
00:12:29.27\00:12:34.16
Okay. Back down the floor again.
00:12:34.17\00:12:37.39
We're gonna do
diamond pushups this time.
00:12:37.40\00:12:40.81
Off your knees.
00:12:40.82\00:12:45.18
Diamond pushups
is when you bring
00:12:45.19\00:12:46.48
your hands in close together,
put the effort on the triceps.
00:12:46.49\00:12:50.27
Okay. Down. And up. Down.
00:12:50.28\00:12:54.20
And up. Down. Up. Good.
00:12:54.21\00:12:57.16
We're going for 20.
00:12:57.17\00:12:58.54
Four, five, six, seven,
00:12:58.55\00:13:05.53
eight, nine, ten, eleven,
00:13:05.54\00:13:12.81
twelve, thirteen, fourteen,
00:13:12.82\00:13:18.05
fifteen, sixteen, seventeen,
00:13:18.06\00:13:23.27
eighteen, nineteen, twenty.
00:13:23.28\00:13:26.64
Down and hold for 10.
00:13:26.65\00:13:27.82
One, two, three,
00:13:27.83\00:13:30.44
four, five, six,
00:13:30.45\00:13:33.22
seven, eight, nine,
00:13:33.23\00:13:36.49
nine and a half,
00:13:36.50\00:13:37.70
nine three quarters, ten. Good.
00:13:37.71\00:13:39.94
Okay. Reach up
and grab your elbow.
00:13:43.76\00:13:45.59
Pull it across.
00:13:45.60\00:13:46.74
Now for those at
home who can't do pushups,
00:13:46.75\00:13:50.13
you can always do
them against the wall
00:13:50.14\00:13:51.52
and that would be fine. Okay.
00:13:51.53\00:13:54.71
Ten more seconds on the stretch.
00:13:54.72\00:13:57.07
One, two, three, four, five,
00:13:57.08\00:14:02.39
six, seven, eight, nine and ten.
00:14:02.40\00:14:07.50
Switch over.
Pull it across. Good.
00:14:07.51\00:14:12.35
Two, three, four, five,
00:14:12.36\00:14:16.59
six, seven, eight, nine, ten.
00:14:16.60\00:14:21.14
Front and center, Kim.
00:14:21.15\00:14:23.03
Okay. Shrug up. Good.
00:14:23.04\00:14:29.54
Way up high. Come on. Good.
00:14:29.55\00:14:33.13
And stretch way down. Way down.
00:14:33.14\00:14:36.87
Way down. Good. Up. And up.
00:14:36.88\00:14:41.69
Ten more. One, two, three,
00:14:41.70\00:14:46.93
four, five, six, seven,
00:14:46.94\00:14:52.96
eight, nine, ten.
00:14:52.97\00:14:57.38
Did you feel that? Yes.
00:14:57.39\00:14:59.54
That felt good when
you stopped too? Yes.
00:14:59.55\00:15:03.07
And up, up. Good. Up, up.
00:15:03.08\00:15:10.37
Excellent keep going, Madison.
Eight, nine, ten. Ten more.
00:15:10.38\00:15:15.90
One, two, three, four, five,
00:15:15.91\00:15:23.02
six, seven, eight, nine and ten.
00:15:23.03\00:15:30.00
Good job. All right.
00:15:30.01\00:15:31.93
Let's stretch that
up by turning our heads
00:15:31.94\00:15:33.50
to the side. And turn.
00:15:33.51\00:15:37.76
And turn. Turn, turn.
00:15:37.77\00:15:44.25
Five more.
00:15:44.26\00:15:47.06
There's one, and two,
00:15:47.07\00:15:52.32
and three, and
four, and five. Good.
00:15:52.33\00:15:59.63
Let's get a couple
of good deep breaths
00:15:59.64\00:16:00.93
we're gonna need
it. In through the nose.
00:16:00.94\00:16:04.67
Out through the
mouth. In through the nose.
00:16:04.68\00:16:09.38
Out through the mouth.
00:16:09.39\00:16:11.00
One more time. In and out.
00:16:11.01\00:16:16.46
Squats. Ten second variety.
00:16:16.47\00:16:20.44
When we do 10 second reps,
00:16:20.45\00:16:22.32
they're actually much more
intensive than regular reps.
00:16:22.33\00:16:24.86
What we find is
when you do repetitions
00:16:24.87\00:16:27.52
really slowly you actually
work the fast twitch fibers,
00:16:27.53\00:16:31.02
which are the biggest and
strongest fibers in the body.
00:16:31.03\00:16:33.71
If you do repetitions
quickly, you work the slow
00:16:33.72\00:16:36.38
twitch fibers or the
aerobic twitch fibers.
00:16:36.39\00:16:38.77
So we're gonna
be doing these slow
00:16:38.78\00:16:40.27
to maximize the
effect that we're gonna have
00:16:40.28\00:16:42.46
on the fast twitch fibers, okay?
00:16:42.47\00:16:45.30
And we will feel
them, guaranteed.
00:16:45.31\00:16:47.44
Down slow. One,
two, three, four,
00:16:47.45\00:16:51.39
five, six,
seven, eight, nine, ten.
00:16:51.40\00:16:56.41
One, two, three, four, five,
00:16:56.42\00:17:00.84
six, seven, eight, nine, ten.
00:17:00.85\00:17:05.60
Down. Two, three, four, five,
00:17:05.61\00:17:10.18
six, seven, eight, nine, ten.
00:17:10.19\00:17:14.97
One, two,
three, four, five, six,
00:17:14.98\00:17:21.03
seven, eight,
nine, ten. And down.
00:17:21.04\00:17:26.36
Two, three, four, five,
00:17:26.37\00:17:30.09
six, seven, eight, nine, ten.
00:17:30.10\00:17:35.29
One, two, three, four, five,
00:17:35.30\00:17:40.59
six, seven, eight, nine, ten.
00:17:40.60\00:17:45.87
Down. Two, three, four, five,
00:17:45.88\00:17:50.74
six, seven, eight, nine, ten.
00:17:50.75\00:17:56.17
One, two, three, four, five,
00:17:56.18\00:18:01.16
six, seven, eight, nine, ten.
00:18:01.17\00:18:06.32
Down, two, three, four, five,
00:18:06.33\00:18:11.75
six, seven, eight, nine, ten.
00:18:11.76\00:18:16.79
One, two, three, four, five,
00:18:16.80\00:18:22.45
six, seven, eight, nine, ten.
00:18:22.46\00:18:27.33
Down. Two, three, four, five,
00:18:27.34\00:18:32.93
six, seven, eight, nine, ten.
00:18:32.94\00:18:38.08
One, two, three, four, five,
00:18:38.09\00:18:43.62
six, seven, eight, nine.
00:18:43.63\00:18:47.27
Two more. One, two, three, four,
00:18:47.28\00:18:52.58
five, six,
seven, eight, nine, ten.
00:18:52.59\00:18:58.28
One, two, three, four, five,
00:18:58.29\00:19:03.49
six, seven, eight, nine, ten.
00:19:03.50\00:19:08.38
And down. Two,
three, four, five,
00:19:08.39\00:19:13.87
six, seven, eight, nine, ten.
00:19:13.88\00:19:18.68
One, two, three, four, five,
00:19:18.69\00:19:23.62
six, seven, eight, nine, ten.
00:19:23.63\00:19:28.47
Down and hold. We're gonna try
00:19:28.48\00:19:30.60
and hold for one minute.
00:19:30.61\00:19:33.79
For those who don't think
you can get a good workout
00:19:33.80\00:19:35.96
on your legs without weights.
00:19:35.97\00:19:37.96
Guess again, right? Oh, yes.
00:19:37.97\00:19:39.96
Try this and
this is a tough one.
00:19:39.97\00:19:41.31
There's 10 seconds. Oh, boy,
00:19:41.32\00:19:44.57
I wouldn't be able to say
much during this except help.
00:19:44.58\00:19:48.57
Bend those knees more,
Madison. Ten or Twenty. Good.
00:19:48.58\00:19:53.52
Hang in there. If you
have to rest at home, fine.
00:19:53.53\00:19:57.07
Keep in there, Kim.
Come on, we can do it.
00:19:57.08\00:19:59.67
We can do it all things through
Christ who strengthens us.
00:19:59.68\00:20:02.19
Come on. That's
our work right here.
00:20:02.20\00:20:04.57
Keep going. Keep
going. There's 40 seconds.
00:20:08.08\00:20:11.67
Hang in there, Madison.
00:20:11.68\00:20:12.72
Bend your knees a
little more. Execellent.
00:20:12.73\00:20:15.76
Down to the last ten, nine,
00:20:19.44\00:20:22.23
eight, seven, six, five, four,
00:20:22.24\00:20:27.33
three, two, one. Blast off.
00:20:27.34\00:20:33.72
Okay. We need to
stretch the legs out now.
00:20:33.73\00:20:38.08
Lay down on your sides.
00:20:38.09\00:20:39.36
Get a hold of
your ankle and pull.
00:20:42.79\00:20:47.00
Squats are a very
intensive exercise
00:20:47.01\00:20:49.06
especially when
you're doing that slow.
00:20:49.07\00:20:50.62
It creates a stress
all throughout lower body,
00:20:50.63\00:20:54.63
the gluteus maximus, the
hamstrings, the quadriceps.
00:20:54.64\00:20:58.02
And it somewhat
takes your breath away.
00:20:58.03\00:21:00.93
Okay. Switch over
to the other side.
00:21:00.94\00:21:04.06
It sure feels
good when it's done.
00:21:07.08\00:21:08.75
Actually strong
legs feel really good
00:21:12.94\00:21:14.90
because you can go
upstairs and run around
00:21:14.91\00:21:18.00
and do whatever you want.
00:21:18.01\00:21:19.82
A lot of people can
no longer sit in chairs.
00:21:19.83\00:21:21.68
They fall under the
chair 'cause they can't squat
00:21:21.69\00:21:23.18
down under control anymore.
00:21:23.19\00:21:25.08
Okay. Five more seconds.
00:21:25.09\00:21:27.29
One, two, three, four,
00:21:27.30\00:21:31.53
five on your back.
00:21:31.54\00:21:34.39
Pull your knee up
towards your chest.
00:21:34.40\00:21:37.25
And hold that. Stretching
the gluteus maximus there.
00:21:37.26\00:21:41.58
Ten more
seconds. One, two, three,
00:21:44.89\00:21:49.28
four, five, six,
seven, eight, nine.
00:21:49.29\00:21:54.68
Put the leg straight up.
00:21:54.69\00:21:56.47
And grab behind
the leg. Pull. Good.
00:21:56.48\00:22:00.58
Hold it 10 more
seconds. One, two, three, four,
00:22:04.46\00:22:10.20
five, six,
seven, eight, nine, ten.
00:22:10.21\00:22:15.35
Other leg. Knee to the chest.
00:22:15.36\00:22:18.31
And pull. Steady pull. Good.
00:22:21.36\00:22:26.97
Ten more seconds. One,
two, three, four, five,
00:22:26.98\00:22:32.88
six, seven, eight, nine, ten.
00:22:32.89\00:22:37.04
Leg straight up. Pull. Pull.
00:22:37.05\00:22:41.39
Good. Good.
Good. Steady stretch.
00:22:41.40\00:22:44.55
You should feel
on your hamstring.
00:22:44.56\00:22:46.34
Ten more seconds. One, two,
00:22:46.35\00:22:49.09
three, four, five, six, seven,
00:22:49.10\00:22:54.22
eight, nine,
ten. Bend the knees.
00:22:54.23\00:22:58.89
Feet on the floor.
Hands behind your neck.
00:22:58.90\00:23:02.37
It's abdominal
time. Ready, crunch up.
00:23:02.38\00:23:05.46
Chin up. Blow
out as you come up.
00:23:05.47\00:23:08.12
Let's do 15 of
them. Down and up.
00:23:08.13\00:23:10.88
There's three, up,
four up, five. Good.
00:23:10.89\00:23:16.05
Six, seven, eight, nine, ten,
00:23:16.06\00:23:23.19
eleven, twelve, thirteen,
00:23:23.20\00:23:27.71
fourteen, fifteen. Okay.
00:23:27.72\00:23:30.05
Bring the knees
up cross to the feet.
00:23:30.06\00:23:31.80
Keep the knees bent. Up. Good.
00:23:31.81\00:23:36.07
We're going for 15
here. Three, four, five,
00:23:36.08\00:23:41.85
six, seven, eight, nine,
00:23:41.86\00:23:47.59
ten, eleven, twelve,
00:23:47.60\00:23:51.79
thirteen, fourteen, fifteen.
00:23:51.80\00:23:54.99
Legs straight up. And go.
00:23:55.00\00:24:00.23
One, two, three, four, five,
00:24:00.24\00:24:06.81
six, seven, eight, nine, ten,
00:24:06.82\00:24:13.61
eleven, twelve,
thirteen, fourteen, fifteen.
00:24:13.62\00:24:19.71
Turn over on
your stomachs, please.
00:24:19.72\00:24:22.00
Hands behind the back.
Lift your chest up and hold.
00:24:22.01\00:24:27.51
Now down. Up.
Hold down. Up and hold.
00:24:27.52\00:24:32.93
Down. Up hold. Down. Up hold it.
00:24:32.94\00:24:38.14
Down. Up hold. Down. Up hold it.
00:24:38.15\00:24:43.81
Down. Up hold.
Down. Up and hold. Down.
00:24:43.82\00:24:50.30
Ten more times. Up hold down.
00:24:50.31\00:24:53.99
Up hold down. Up hold it. Down.
00:24:54.00\00:24:59.41
Up hold. Down.
Up and hold. Down.
00:24:59.42\00:25:05.28
Up and hold.
Down. Up hold. Down.
00:25:05.29\00:25:10.69
Three more. Up hold.
Down. Two more. Up hold it.
00:25:10.70\00:25:16.14
Down. Last one. Up hold
it and down. Sit facing me.
00:25:16.15\00:25:21.47
Put one leg out straight.
00:25:25.14\00:25:28.73
Put the other leg over
the top of this one. Okay.
00:25:28.74\00:25:32.58
Now put your right arm
there and twist around.
00:25:32.59\00:25:36.21
Hold that. Ten more seconds.
00:25:39.94\00:25:46.30
Two, three, four, five,
00:25:46.31\00:25:50.32
six, seven,
eight, nine, ten. Switch.
00:25:50.33\00:25:55.16
Hold.
00:26:01.99\00:26:03.32
Keep holding. Ten more seconds.
00:26:08.38\00:26:11.06
One, two,
three, four, five, six,
00:26:11.07\00:26:17.07
seven, eight, nine, ten. Okay.
00:26:17.08\00:26:20.28
Up on the feet. Face the front.
00:26:20.29\00:26:24.54
Let's turn. And turn. And turn.
00:26:24.55\00:26:30.76
Turn. And 10 more.
00:26:30.77\00:26:34.77
There's one, and two,
00:26:34.78\00:26:40.66
and three, four,
00:26:40.67\00:26:46.49
five, and six.
00:26:46.50\00:26:49.21
Exercise is fun, right? Oh, yes.
00:26:49.22\00:26:51.27
Seven, and eight, and nine.
00:26:51.28\00:26:56.94
One more time. Ten.
00:26:56.95\00:26:59.61
All right, good.
Thank you, ladies.
00:26:59.62\00:27:04.19
For any teenage
girls out there who want
00:27:04.20\00:27:05.84
to get into a
good exercise program,
00:27:05.85\00:27:07.74
don't let anybody
tell you can't do it.
00:27:07.75\00:27:10.01
Don't let them
tell you it's gonna
00:27:10.02\00:27:11.03
hurt you because it's not.
00:27:11.04\00:27:12.62
Get in a good
program. Workout regular.
00:27:12.63\00:27:15.67
Go ahead and try
and get stronger.
00:27:15.68\00:27:17.34
It's not gonna hurt you.
00:27:17.35\00:27:18.38
It's gonna do nothing
but help you especially
00:27:18.39\00:27:20.53
for later on down in life.
Your bones will be stronger.
00:27:20.54\00:27:23.10
You'll feel
better about yourself.
00:27:23.11\00:27:24.44
Your posture will be good.
00:27:24.45\00:27:25.77
Only good things
will come out of it.
00:27:25.78\00:27:27.91
God made you that way.
00:27:27.92\00:27:29.31
He made you so that
you could get stronger.
00:27:29.32\00:27:31.21
If you stimulate your muscles,
00:27:31.22\00:27:32.76
a girl's muscles
will get stronger
00:27:32.77\00:27:34.26
just like a boy's will.
00:27:34.27\00:27:35.55
So there's no reason
why you have to hold back.
00:27:35.56\00:27:38.02
Do it all and do it
for the right reason.
00:27:38.03\00:27:40.35
Do it for the glory of God.
00:27:40.36\00:27:41.85
The Bible says
in Philippians 4:13,
00:27:41.86\00:27:44.19
"I can do all things through
Christ who strengthens me."
00:27:44.20\00:27:48.18
Thank you for
watching. God bless you.
00:27:48.19\00:27:50.21
And we hope to
see you next time.
00:27:50.22\00:27:51.70