The following
program is designed
00:00:01.74\00:00:03.29
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
00:00:08.59\00:00:09.92
before beginning
any exercise program.
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Cross training is a very
popular way of exercising today.
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We're gonna do that today.
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So stay tuned and find out
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how you can do without
equipment on Body & Spirit.
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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
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in West Virginia.
Welcome to "Body & Spirit."
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Today, we're gonna be
doing some cross training.
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Although cross
training is extremely popular
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and done a lot
at athletic clubs,
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really it's not the best
way to train in my opinion
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because it's combining
aerobics and anaerobics.
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Although it'll
keep our heart going
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and give us a
good overall workout,
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reality is I feel
that if you just focus on
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doing aerobic exercise
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and then doing the anaerobic
exercise is actually better.
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But we're gonna go
ahead and combine them today
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and you will
find a good benefit.
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It's the first time we've
done this on these programs.
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So I think you will enjoy
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the
diversification in the workout.
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I believe we're
ready to get started.
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Helping me out today
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will be my daughter
Brittany and Madison.
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They are both students
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at the Mountain State Leadership
School in West Virginia.
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Brittany is in
the elementary school
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and Madison is in the academy.
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Okay, we're
gonna start right off
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and we're gonna have to
start by moving our body.
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When we do a cross training,
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we're gonna be
mixing some cardio work
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and we don't have a lot
of options here, ladies.
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So we're gonna have to stay
pretty much on the platform.
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We can't go
running around the studio
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because they wouldn't be
able to follow us very well.
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Okay and pick
those knees up, good.
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This will help loosen us
up, gets us nice and warm,
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and get us ready
for what is to come.
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And I'll try not to
collapse the platform.
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Good luck. Good luck, thanks.
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I was blaming on you.
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Keep going 15 more seconds.
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Okay, while I rest, you
two get down on the floor
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and start some pushups. Good.
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Okay, 20 of them go.
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One, two, not too fast,
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three, four,
five, six, seven, eight,
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nine, ten, eleven,
twelve, thirteen, fourteen,
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fifteen, sixteen,
seventeen, eighteen, nineteen,
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and twenty. Back on the feet.
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All right, here we go.
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This will
definitely get you warm,
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get the body perspiring some.
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What we're gonna do is
in between these exercise,
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we pickup about a minute
of this jogging in place,
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a minute or so anyway.
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Good keep
going. 20 more seconds.
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Doing okay, Madison? Yeah.
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Brittany? Oh, yes.
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All right. That's good.
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All right, we're
gonna go back down
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and do 20 more pushups,
this time off your knees.
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Come on we can do
it. Good, no problem.
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Three, four, I'm right with you.
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Five, six,
seven, eight, nine, ten,
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eleven, twelve,
thirteen, fourteen, fifteen,
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sixteen, seventeen,
eighteen, nineteen, twenty up.
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Okay and here we go again.
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Okay, let's go on front.
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Get little variation here.
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We don't make a
very good course line.
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I think it's the big
blub in the middle there.
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Keep going.
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Good. Okay, backwards.
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Well, there goes the platform.
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Good keep going.
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Okay, grab a hold of the arm,
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and pull, and pull, and pull,
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good. Keep going.
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Pull, pull, pull, pull, good.
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Keep it up, 12, 13,
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14, 15, 16.
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My saw's getting
dull, 17, 18, 19, 20 switch.
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And pull, pull,
pull, good keep going.
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Six, seven, eight, nine,
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ten, eleven, twelve.
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Good, 13, 14, 15,
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16, 17, 18, 19, 20.
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We are back up
to the races again.
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You all right
still? Oh, I'm surviving.
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Starting to get warm, Madison?
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Just a tad. Just a tad, okay.
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I'm starting to get warm
and I'm not even doing it all.
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Oh... I'll put my feet up.
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Okay, let's go side to side.
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You're laughing at me.
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No, not you, myself.
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Would you believe
when I was in college,
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I took folk dance, part of
my physical education degree?
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I don't believe it. I did it.
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I did a mean polka. What
kind of grade did you get?
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I got a B+, thank you.
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Okay, arms out
do some arm turns.
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Back to my folk dance
class, there were only
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six boys and thirty girls.
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So the girls had to ask
the boys to dance in the ring.
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I'm a boy so odds were
pretty good for us. Small.
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Now I was real
popular in the square dancing
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because we do the twirl
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I can easily twirl the
ladies and they like that.
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They didn't feel
light. Okay, turn.
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You did square dancing.
Oh, it was about 30 years ago.
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Okay and small
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and big and small.
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Now go the other direction.
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And big. And small.
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Madison, keep those arms up.
I can see you on the monitor.
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Okay, go the other direction.
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The monitor will tattle.
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The monitor
only tells the truth.
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Okay? Keep it small now.
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And reverse it and reverse it.
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And now we're gonna
hold for one minute. Wow.
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Those arms up,
Madison. Brittany, up higher.
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My arms are heavy than yours.
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Turn your palms down, Madison.
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I wanna tell you what,
trying everything today.
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It's called pain.
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Pain, you know, when
I was in the college,
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we had a sign up on
the wall, it said pain,
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torture, hard
work for happiness.
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Okay, 30 more seconds.
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Roll the arms, do
start--eh, Madison.
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Okay, 20 seconds.
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Come on, get those arms up.
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Up, up, up, up.
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Turn the
thumb--palms down. There you go.
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Ten more seconds.
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Nine, eight,
seven, six, five, four,
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three, two, one.
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Oh, off to the
races again. Okay.
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Much better than what?
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'Cause you got to
put your arms down?
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Yes. Feels a lot better.
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Good keep going.
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Okay, side to side.
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To the front.
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Rear.
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Side to side.
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Okay, shoulder rolls.
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Put around. Good.
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Up and around up and around.
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And we're gonna go the
other way now. And around.
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We're gonna do 15 of them.
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It's a little
harder to talk all the time
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when you're doing
all that. Ten more.
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One, two,
three, four, five, six,
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seven, eight,
nine, ten. Straight up.
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Down, up and up
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and up, up, up, up,
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up, up, up, five more.
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Okay, now we're gonna
pick the leg up little high.
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Good. Excellent.
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Look like a bunch
of Clydesdales now.
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Keep going.
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Starting to warm
up now, Brittany?
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Yes, I'm starting to get hot.
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Okay, Madison?
Hmm, a tad bit lukewarm.
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Lukewarm okay, so we
can still push you harder.
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Good. That's good to know.
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I'll look forward to that.
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Keep going.
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We'll keep this up
for 20 more seconds,
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15, 10,
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9, 8, 7, 6,
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5, 4, 3, 2, 1.
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Okay, let's
flex the arms and out
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and flex and out.
Flex, out keep it going.
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Squeeze biceps,
squeeze and squeeze.
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Squeeze keep going,
squeeze and squeeze, good.
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Keep it up,
good. Gonna do 15 more.
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One, two, three,
00:14:27.66\00:14:32.41
four, five, six,
00:14:32.42\00:14:37.28
seven, eight, nine,
00:14:37.29\00:14:42.49
ten, eleven, twelve,
00:14:42.50\00:14:47.45
thirteen, fourteen, and fifteen.
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Good, all right.
Start stepping again.
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You're starting to
sweat? I'm starting to sweat.
00:14:58.43\00:15:01.86
It's kind of hard to
avoid this time. Try as I might.
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Actually
perspiring is good for you
00:15:07.42\00:15:09.71
with your cooling mechanism.
00:15:09.72\00:15:12.53
The better shape you get in,
00:15:12.54\00:15:14.43
actually the more you perspire.
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It's just you have to do
more to get yourself perspiring.
00:15:16.94\00:15:21.05
So somebody is unfit
just going for a walk
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will make them sweat.
Pick those feet up, Madison.
00:15:25.17\00:15:28.35
For as when you become
fit, you have to work harder,
00:15:31.21\00:15:34.29
but once you start sweating,
you sweat more profusely.
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You need to shower more
often. Something like that.
00:15:40.77\00:15:43.87
Or you need to
become more reclusive
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and not be
around as many people.
00:15:46.60\00:15:48.47
Keep going.
00:15:53.03\00:15:54.51
We're gonna go for
30 more seconds here.
00:15:54.52\00:15:56.85
Pick those feet up, Madison.
00:15:59.03\00:16:01.40
Good, you're
enjoying this one, Brittany?
00:16:05.32\00:16:09.39
Yeah. Good.
00:16:09.40\00:16:10.65
It's been plenty of
fun. I'm glad you are.
00:16:10.66\00:16:15.35
Ten more seconds.
00:16:15.36\00:16:17.00
One, two,
three, four, five, six,
00:16:17.01\00:16:23.03
seven, eight, nine, ten.
00:16:23.04\00:16:26.60
Back on the floor
put some diamond pushups
00:16:26.61\00:16:28.51
off your knees, hands in close.
00:16:28.52\00:16:33.03
Okay, go, 20 of them.
00:16:33.04\00:16:35.23
One, two, slow
it down three, four.
00:16:35.24\00:16:39.04
I'm in no hurry
so you get back up.
00:16:39.05\00:16:42.09
Seven, eight, nine, ten,
00:16:42.10\00:16:46.89
control, eleven,
twelve, thirteen, fourteen,
00:16:46.90\00:16:53.13
fifteen, sixteen,
seventeen, eighteen, nineteen,
00:16:53.14\00:17:00.40
twenty back up.
Okay, off we go again.
00:17:00.41\00:17:06.36
Okay, let's go in a
circle here for a moment.
00:17:15.53\00:17:18.68
Okay, get a
little movement here.
00:17:18.69\00:17:22.58
Other way.
00:17:22.59\00:17:23.81
Reverse it. Keep going.
00:17:29.54\00:17:34.30
Fall back in. Keep moving.
00:17:34.31\00:17:40.44
Side to side.
00:17:40.45\00:17:41.98
Good, keep
going. Okay, backwards.
00:17:45.72\00:17:52.21
Okay, we're gonna
try and go elbow to knee.
00:17:59.97\00:18:02.51
Sorry, Brittany,
trying not to step on you.
00:18:09.52\00:18:12.25
Ten more seconds.
00:18:15.50\00:18:17.36
Okay, good.
00:18:25.82\00:18:27.03
Okay, lunges, ladies.
00:18:27.04\00:18:30.12
Hands on the hips, lunge out,
00:18:30.13\00:18:33.45
and back. Good.
00:18:33.46\00:18:40.78
You do the deep ones.
00:18:44.44\00:18:45.44
I'll show the modified ones
00:18:45.45\00:18:47.19
for those who can't
go down that far. Okay.
00:18:47.20\00:18:52.86
Do I detect a
little sarcasm there?
00:18:52.87\00:18:56.29
Oh, no, no. Six.
00:18:56.30\00:18:58.93
Remember you're my daughter.
00:18:58.94\00:18:59.93
You're supposed
to be supportive.
00:18:59.94\00:19:03.41
Always supposed
to be supporting.
00:19:03.42\00:19:06.70
Nine, ten,
00:19:06.71\00:19:13.52
eleven, twelve,
00:19:13.53\00:19:19.63
thirteen, fourteen,
00:19:19.64\00:19:26.23
fifteen, sixteen,
00:19:26.24\00:19:32.51
seventeen and eighteen,
00:19:32.52\00:19:38.93
and nineteen, and twenty. Good.
00:19:38.97\00:19:44.12
Okay, high knees.
00:19:44.13\00:19:47.55
Keep that marching going.
00:19:49.53\00:19:53.39
Okay, let's march in a circle.
00:19:53.40\00:19:55.38
Keep your knees coming up.
00:19:55.39\00:19:57.24
Not too fast, Brittany.
00:20:03.24\00:20:04.24
I don't want you to lap me.
00:20:04.25\00:20:05.86
Other way.
00:20:08.09\00:20:09.63
Here, that's the
way you solve that.
00:20:09.64\00:20:11.62
Okay, fall back
in. Keep stepping.
00:20:19.52\00:20:23.22
Excellent, keep going.
00:20:27.72\00:20:29.75
Twenty more seconds.
00:20:33.91\00:20:35.75
Ten, nine,
eight, seven, six, five,
00:20:45.87\00:20:52.57
four, three, two,
one. Okay, hands and knees.
00:20:52.58\00:20:59.25
Pull one leg out straight.
00:20:59.26\00:21:01.35
Curl your leg. Good and out.
00:21:01.36\00:21:04.33
Twenty times,
there is two, three,
00:21:04.34\00:21:07.05
not too fast, four, five, six,
00:21:07.06\00:21:12.54
seven, eight, nine, ten,
00:21:12.55\00:21:18.98
eleven, twelve,
thirteen, fourteen,
00:21:18.99\00:21:24.77
fifteen, sixteen, seventeen,
00:21:24.78\00:21:29.12
eighteen, nineteen, twenty.
00:21:29.13\00:21:32.41
Switch over and curl.
00:21:32.42\00:21:35.95
Two, three, four, your leg up
00:21:35.96\00:21:40.93
five, six, seven, eight,
00:21:40.94\00:21:47.09
nine, ten, eleven,
00:21:47.10\00:21:51.66
twelve, thirteen,
fourteen, fifteen,
00:21:51.67\00:21:57.17
sixteen, seventeen,
eighteen, nineteen, and twenty.
00:21:57.18\00:22:04.04
Back up. Here we go again.
00:22:04.05\00:22:08.22
Marching the Zion and
onward Christian soldiers
00:22:10.89\00:22:13.20
and all those good songs.
00:22:13.21\00:22:15.17
You see the
golden castle over there?
00:22:18.80\00:22:20.91
I wish I could.
00:22:20.92\00:22:23.24
That would mean
that Lord would be back
00:22:29.76\00:22:31.35
and we would be on her way. Yes.
00:22:31.36\00:22:33.99
Keep going.
00:22:38.18\00:22:39.48
Okay side to side.
00:22:47.39\00:22:49.50
Okay back.
00:22:58.00\00:22:59.95
Okay lift knee up.
00:23:04.64\00:23:06.50
Ten more
seconds, one, two, three,
00:23:14.98\00:23:19.82
four, five, six,
seven, eight, nine, ten.
00:23:19.83\00:23:26.60
Back here for some toe raises.
00:23:26.61\00:23:30.27
Put your hand on
my shoulder and down.
00:23:30.28\00:23:33.56
Definitely getting warm
now, Brittany? Yes, warm--
00:23:37.77\00:23:39.75
Madison, you're
finally getting warm?
00:23:39.76\00:23:41.27
Not too warm.
Okay, got past lukewarm?
00:23:41.28\00:23:43.97
Yes. Good.
00:23:43.98\00:23:45.73
Keep going.
00:23:48.93\00:23:50.37
Ten more.
00:23:55.81\00:23:56.98
One, two, three, four,
00:23:56.99\00:24:01.05
don't pull me
over, girls, five, six.
00:24:01.06\00:24:03.23
I'll look stupid, little
girls like you pulling me over.
00:24:03.24\00:24:06.43
Nine, ten. Good.
00:24:06.44\00:24:08.34
Back up here.
00:24:08.35\00:24:09.91
Good, okay,
let's make our circle.
00:24:17.52\00:24:21.66
Now these are the
kind of laps I can handle.
00:24:28.03\00:24:30.66
Okay, other way.
00:24:35.09\00:24:38.61
So one problem going in
a small circle like this,
00:24:38.62\00:24:40.87
you get dizzy.
00:24:40.88\00:24:43.48
Okay, fall in.
00:24:48.46\00:24:50.38
And we're gonna go
for 10 more seconds.
00:25:02.07\00:25:05.93
One, two,
three, four, five, six,
00:25:05.94\00:25:12.27
seven, eight, nine, ten.
00:25:12.28\00:25:15.84
Hands behind the back.
00:25:15.85\00:25:17.79
Crunch the abs
over, up, and back.
00:25:17.80\00:25:22.16
Crunch over, up, and back.
00:25:22.17\00:25:26.66
Crunch over, up, back, get up.
00:25:26.67\00:25:33.07
Good, let's keep it going.
Roll out as you come forward.
00:25:33.08\00:25:39.25
Way back stretch the back.
00:25:39.26\00:25:43.37
Good keep going.
00:25:43.38\00:25:45.85
Excellent. Keep going.
00:25:49.63\00:25:51.69
Ten more.
00:25:55.18\00:25:56.81
two, and three,
00:25:59.45\00:26:04.37
and four, and five,
00:26:04.38\00:26:10.05
and six, seven,
and eight, two more,
00:26:10.06\00:26:18.00
nine, and ten.
00:26:18.01\00:26:21.14
Okay, let's turn now.
Side to side as gradual turn.
00:26:21.15\00:26:26.53
We're cooling down now. Good.
00:26:26.54\00:26:31.37
Feels kind of good
after doing all that work.
00:26:38.01\00:26:39.78
Ten more each way.
00:26:39.79\00:26:41.57
There's one, and two,
00:26:41.58\00:26:46.97
three, four,
00:26:46.98\00:26:51.48
five, six,
00:26:51.49\00:26:56.03
seven, eight, nine,
00:26:56.04\00:27:01.57
one more time, ten.
00:27:01.58\00:27:03.69
Turn the head side to side.
00:27:03.70\00:27:05.46
Good. Five more times.
00:27:10.07\00:27:16.47
One, two, three,
00:27:16.48\00:27:22.65
four, and five.
00:27:22.66\00:27:25.28
Thank you,
ladies, we are all done.
00:27:25.29\00:27:27.71
What you saw was a sampling
of a cross training program
00:27:29.76\00:27:32.34
that will give you
an overall workout.
00:27:32.35\00:27:34.02
It will give you
some cardiovascular,
00:27:34.03\00:27:35.35
give you some strength training
and people really enjoy it.
00:27:35.36\00:27:38.35
It gives a little diversity
00:27:38.36\00:27:39.36
in your workout. Keep it up.
00:27:39.37\00:27:40.92
And you'll get
great benefit from it.
00:27:40.93\00:27:42.78
But remember to do
it for the right reason.
00:27:42.79\00:27:44.98
Do it for the glory of God.
00:27:44.99\00:27:46.69
Philippians 4:13 says,
00:27:46.70\00:27:48.24
"I can do all things through
Christ who strengthens me."
00:27:48.25\00:27:51.24
God bless you and
hope to see you next time.
00:27:51.25\00:27:54.25