The following program
is designed to demonstrate
00:00:02.14\00:00:04.09
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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Cross-training is an effective
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and time
efficient way of training.
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Many people enjoy doing it.
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We're gonna do it today 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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of The Mountain State Leadership
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Academy in West Virginia.
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Welcome to Body and Spirit.
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Today we're gonna be
doing cross-training.
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Although its not my
favorite way of training,
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it's a very
effective way of training.
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I prefer doing straight aerobics
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and straight anaerobic
but back by popular demand
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we're gonna do it again.
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So I think we're
ready to get started,
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helping me out today is my
daughter Britney and Jason.
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Britney is a student of Mountain
State elementary school,
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Jason at Mountain
State Leadership Academy.
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Okay, once we get going here,
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it's gonna be
non-stop action for a while.
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Jason, so I hope
you are ready. Oh yeah.
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I'm gonna get a little
bit of room between us here.
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We're gonna
start out by stepping.
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We're just gonna
step back and forth.
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What we're doing here is
trying to get the heart going.
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Get ourselves a little bit warm
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and we're gonna be throwing
exercise and along with it.
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For those at home,
go at your own pace.
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If you need to stop
and rest, that's okay.
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Obviously these folks are
probably younger than most.
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Okay, let's pick it
up a little bit. Good
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And we need to go
for 45 more seconds here.
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A little faster
still without falling over.
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Make sure you get
that full step in.
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Good. Good.
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Somebody plays this
tape on fast-forward,
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we're gonna look absolutely
ridicules but that's okay.
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Good, keep
going, 10 more seconds.
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Four, three, two,
one, hit the deck.
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Pushups, 20 of them.
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Down and up, down
and up, down and up,
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down and up, down and
up, down, up, down, up,
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down, up, down,
up, down, up, 10 more.
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One and two, three,
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four, five, six,
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seven, eight, nine, ten, good.
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Up on your feet.
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Okay now we're
gonna try to bringing
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the knee up to an elbow, good.
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Keep going.
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What we do with cross-training
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is we do anaerobic exercise
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and go right into
an aerobic exercise.
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Aerobic excercise can
be pretty much anything.
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We're gonna try and
diversify it a little bit
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with a little bit of variety.
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And we're gonna do the aerobic
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for about a minute or so.
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You got 40 more seconds.
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Get those legs up.
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Okay, speed up a
little bit. Good.
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Trying not to step on
you, Britney. 20 seconds.
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Ten, nine, eight, seven, six,
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five, four, three, two, one.
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Okay, pushups again,
this time off your knees.
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Let's go for 20 more.
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Down, up, down, up, down, up,
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down, up, down, up, down and up,
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down, up, down, up,
down, up, down, 10 more.
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If you need to, you can
do pushups against the wall.
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Okay, I think we have six more,
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one and two, three,
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four, five and six.
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Back on the feet.
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Okay, this time
we're just gonna jump.
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Don't have to go up high.
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We're just keeping
the rhythmic motion going.
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Some people enjoy
using a re-bounder
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and that's also a good
way of getting the stimulation
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and taking less
stress on the joints.
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Don't hop off
the platform, Jason.
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Re-bounder
promotes and increases
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the metabolic
flow, which is true.
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But so will this all exercise.
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Basically it's good at
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increasing a
circulatory response.
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Good, keep going,
thirty more seconds.
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For those at home,
you have to forgive me.
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I won't be able to talk
quit as much while doing this.
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Maybe they're
rejoicing, I don't know.
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Ten, nine, eight, seven, six,
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five, four, three, two, one.
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Okay, do some calf
raisers all the way back here.
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Put your hands on my shoulder.
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Get your-we're gonna get
your feet off the edge there.
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And up and down on the calves.
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Okay, up and down,
up and down good. Good.
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Keep going,
that's eight, nine, ten,
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going for thirty,
twelve, thirteen, fourteen,
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fifteen,
sixteen, good, eighteen,
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nineteen, twenty, good.
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And two, three and
four, five and six, seven,
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and eight, and nine and thirty.
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Okay, let's step.
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We got marching going here.
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Get the knees high. Here we go.
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Forty more seconds.
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Down to 30.
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Remember if you need to
stop and rest that's okay.
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Go at your own pace.
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Should be a progressive workout.
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The more fit you become,
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the better you'll be able to do.
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Fifteen more seconds.
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And on to ten,
nine, eight, seven, six,
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five, four,
three, two, one, good.
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Reach out, grab your wrist.
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Pull, let's do it under control,
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reach and reach, reach, good.
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Keep going. Ten more.
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Reach all the way out.
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Hold the
scapular back as you do it
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and pull it out
as you go forward.
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Four, five, six, seven,
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eight, nine, ten, switch.
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Pull, pull and
reach, pull and reach, good.
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Pull, pull, and
pull, good, pull.
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Started to get
warmed up there, Jason?
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Yes. Britney? I
am getting there.
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Okay, get there okay,
we can work harder, okay?
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Five more, one two,
three, four and five.
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Let's go back
into our jump, good.
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Should feel this
a lot in your calf.
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Don't have to go
way off the floor.
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Don't want to
make it too ballistic.
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Nice and steady.
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Remember aerobic exercise
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is a rhythmic
activity of major muscle group.
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We're bringing
several into play here.
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Keep going.
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We got 30 more seconds to go.
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Okay, lets twist a
little bit as we turn.
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We're doing a
little bit of ski-hop here.
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Calves are starting to
burn a little bit here,
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ten more seconds.
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Good. All right, arms out.
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Lets make some shoulder circles.
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And make them larger.
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And small and large,
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and small and large.
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Now we're gonna go
back the other way.
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And bigger and smaller.
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And large and small,
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reversed it,
reversed it, reversed it.
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Okay, now we're gonna hold it.
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Hold it steady.
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Try to hold it for one minute.
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Feeling that, Jason? Oh yes.
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Britney? Yes, I'm feeling it.
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Okay good. Put your arms
up a little higher. Good.
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Fifteen seconds down.
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This definitely
gets the heart going
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when you're doing
this cross training.
00:12:47.47\00:12:50.43
But each muscle has its
aerobic or anaerobic system
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so you probably will
not maximize the fat burning
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like we would if you just stayed
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with one body part.
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Good, keep going.
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It's still and external
form of all over exercise.
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Certainly it will get you tired.
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Fifteen, ten, nine,
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eight, seven, six, five, four,
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three, two, one, good.
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Couple of breaths
and in, one more time.
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Okay, back to races again.
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Jogging in place this time.
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Okay now, out in front.
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Good, keep it up.
00:14:07.71\00:14:09.15
Good, keep it up
00:14:09.16\00:14:10.13
Oh, we're looking good.
00:14:10.14\00:14:12.42
It goes with the music.
00:14:12.43\00:14:14.09
Almost, but we're not
auditioning for chorus line,
00:14:14.10\00:14:18.96
so it's okay.
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Okay, to the rear.
00:14:23.17\00:14:26.61
What we're doing
now is just adding
00:14:26.62\00:14:27.65
a little variety to it.
00:14:27.66\00:14:30.00
Okay, set.
Jogging into place again.
00:14:38.14\00:14:43.02
Doesn't it seem to
matter how much we do this,
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we never get anywhere.
00:14:50.94\00:14:53.12
Well then let's get somewhere,
00:14:53.13\00:14:54.19
let's go in a circle.
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Four laps to a mile,
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is that what I
remember back in track.
00:15:01.11\00:15:05.52
Short laps.
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Other way.
00:15:07.72\00:15:11.25
Uh-oh, platform's
starting to creak again.
00:15:11.26\00:15:14.94
Okay, fall back in.
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There, we got somewhere.
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Back, right back to
where we started from.
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Okay, to the front.
00:15:33.87\00:15:37.53
Ten more seconds.
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Okay, good, relax.
00:15:56.37\00:15:57.82
Okay, arms up.
00:15:57.83\00:15:59.47
Flex your arms down and out,
00:15:59.48\00:16:02.40
flex and out, flex, out,
00:16:02.41\00:16:07.03
flex and out.
00:16:07.04\00:16:09.35
Good, keep it up.
00:16:09.36\00:16:11.40
Flex and out, flex, out,
00:16:11.41\00:16:15.95
flex, out, good.
00:16:15.96\00:16:19.69
How are we doing back there?
00:16:19.70\00:16:21.03
Yeah, I'm good. The elbows up.
00:16:21.04\00:16:23.17
Good, flex and out, flex.
00:16:23.18\00:16:31.09
Good, 10 more.
00:16:31.10\00:16:34.23
Here's one and two, three,
00:16:34.24\00:16:40.38
four, five, six, seven,
00:16:40.39\00:16:47.85
eight, nine and ten.
00:16:47.86\00:16:52.20
Okay, back in step again.
00:16:52.21\00:16:55.68
Told you we'll get you
warmed up this time, Jason.
00:17:00.27\00:17:07.63
Having fun again, Britney?
Oh yeah, this is so much fun.
00:17:07.64\00:17:10.77
Okay, pick it up.
00:17:15.70\00:17:17.09
Good. Slow it down.
00:17:22.45\00:17:26.61
Okay, pick it up.
00:17:31.25\00:17:34.60
Slow it down.
00:17:42.58\00:17:49.37
Pick it up.
00:17:49.38\00:17:51.96
Slow it down.
00:17:57.53\00:17:58.59
Pick it up.
00:18:02.55\00:18:05.43
Slow it down.
00:18:14.39\00:18:17.10
Pick it up.
00:18:17.11\00:18:19.72
Okay, you two hit the deck.
00:18:26.06\00:18:27.27
Diamond pushups,
00:18:27.28\00:18:29.00
pop the knees.
00:18:29.01\00:18:31.00
Okay, down and up, down, up,
00:18:31.01\00:18:35.90
good and up and up and up,
00:18:35.91\00:18:41.14
good, up and up and up, up.
00:18:41.15\00:18:49.07
Ten more,
excellent one, two, three,
00:18:49.08\00:18:55.68
four, five, six, seven,
00:18:55.69\00:19:01.57
eight, nine and ten, good.
00:19:01.58\00:19:05.35
Back on your feet.
00:19:05.36\00:19:06.96
Okay, let's go
elbow to knee again.
00:19:06.97\00:19:11.37
Those at home,
pull as much as you can.
00:19:19.41\00:19:22.57
Again if you have
to rest, that's okay.
00:19:22.58\00:19:24.80
If you can't get to
your knee that's fine too,
00:19:24.81\00:19:28.12
just keep working at it.
00:19:28.13\00:19:31.75
Opposite elbow,
opposite knee. Good.
00:19:31.76\00:19:38.48
Britney, you're
getting warm yet?
00:19:43.89\00:19:45.18
Yes I'm nice and warm.
00:19:45.19\00:19:46.91
Okay, all right,
want to make sure.
00:19:46.92\00:19:50.47
Jason, we're doing okay?
00:19:50.48\00:19:51.70
It's getting hot. Getting hot.
00:19:51.71\00:19:58.46
Okay, jogging
back at place again.
00:19:58.47\00:20:02.72
Good, speed it up.
00:20:08.82\00:20:13.17
Slow it down.
00:20:21.79\00:20:22.98
Speed it up.
00:20:26.92\00:20:28.38
Slow it down.
00:20:37.73\00:20:38.99
Okay, side to side.
00:20:45.29\00:20:52.83
Good, speed up.
00:20:52.84\00:20:56.88
Now we have to
worry about co-ordination
00:21:02.16\00:21:03.32
along with all the rest of it.
00:21:03.33\00:21:09.16
To the front.
00:21:09.17\00:21:11.92
The rear.
00:21:22.46\00:21:23.62
Up and down.
00:21:29.39\00:21:31.82
Jog in place.
00:21:40.76\00:21:41.97
Speed it up.
00:21:46.77\00:21:49.65
Okay, lunges.
00:21:55.57\00:21:57.48
Hands on your hips.
00:21:57.49\00:21:59.25
Step out. Left leg.
00:21:59.26\00:22:02.50
Okay, go.
00:22:02.51\00:22:05.63
Twenty on each side.
00:22:05.64\00:22:07.57
It's two and three.
00:22:07.58\00:22:11.36
For those at home
who can't go deep,
00:22:11.37\00:22:12.77
that's fine. You
can just do it modified.
00:22:12.78\00:22:15.57
Four, five,
00:22:15.58\00:22:21.00
six, seven,
00:22:21.01\00:22:27.39
and eight, nine
00:22:27.40\00:22:34.22
ten, eleven,
00:22:34.23\00:22:40.44
twelve, thirteen
00:22:40.45\00:22:46.49
and fourteen and fifteen,
00:22:46.50\00:22:53.05
sixteen, seventeen, three more,
00:22:53.06\00:22:59.40
eighteen and nineteen,
00:22:59.41\00:23:02.88
last one and 20, good.
00:23:02.89\00:23:07.52
All right, let's go
back to our original step.
00:23:07.53\00:23:12.06
We're going into
the cool down phase now.
00:23:12.07\00:23:14.63
We started out with this step
00:23:14.64\00:23:15.86
as we started
warming up in to it.
00:23:15.87\00:23:18.09
And now we're on
the other end of it.
00:23:18.10\00:23:19.60
Praise the Lord.
Halleluiah. All right.
00:23:19.61\00:23:26.83
Okay, keep doing.
00:23:34.27\00:23:37.76
We'll do about 25 more seconds.
00:23:43.11\00:23:47.48
And we're down to 10 seconds.
00:23:54.70\00:23:56.98
Nine, eight, seven, six,
00:23:56.99\00:24:01.99
five, four,
three, two, one, stop.
00:24:02.00\00:24:07.27
Okay, put your
hand on my shoulder.
00:24:07.28\00:24:09.38
Grab a hold of an
ankle, stretch your quadricep.
00:24:09.39\00:24:13.92
Oh, it feels
good, right? Oh, yes.
00:24:13.93\00:24:19.19
Hold it for five more seconds,
00:24:19.20\00:24:21.78
four, three, two, one, switch.
00:24:21.79\00:24:25.64
Put your other
hand on my shoulder.
00:24:25.65\00:24:27.27
Ten more seconds,
00:24:32.67\00:24:33.80
one, two, three, four, five,
00:24:33.81\00:24:38.58
six, seven,
eight, nine, ten, okay.
00:24:38.59\00:24:43.15
Let's put the leg out,
on the heel, lean forward.
00:24:43.16\00:24:47.20
Hold that ten more seconds,
00:24:51.72\00:24:54.11
one, two, three, four,
00:24:54.12\00:24:57.90
five, six, seven, eight,
00:24:57.91\00:25:01.69
nine, ten, switch.
00:25:01.70\00:25:03.78
And ten more seconds,
00:25:10.38\00:25:11.73
one, two, three, four,
00:25:11.74\00:25:15.39
five, six,
seven, eight, nine, ten.
00:25:15.40\00:25:20.22
Stretch the calf,
00:25:20.23\00:25:21.63
press the foot
back to the floor.
00:25:21.64\00:25:24.04
Lean forward,
00:25:24.05\00:25:29.28
ten more seconds,
00:25:29.29\00:25:31.13
one, two, three, four,
00:25:31.14\00:25:34.75
five, six, seven, eight,
00:25:34.76\00:25:38.29
nine and ten, switch.
00:25:38.30\00:25:40.67
Ten more seconds,
00:25:48.31\00:25:49.92
one, two, three, four,
00:25:49.93\00:25:53.67
five, six, seven, eight,
00:25:53.68\00:25:57.74
nine and ten, good.
00:25:57.75\00:26:00.44
Arm up over the head
00:26:00.45\00:26:01.69
and ten more seconds there,
00:26:06.65\00:26:08.48
one, two, three, four,
00:26:08.49\00:26:12.87
five, six, seven, eight,
00:26:12.88\00:26:16.95
nine and ten,
switch over and hold.
00:26:16.96\00:26:23.91
Ten more seconds,
00:26:23.92\00:26:25.87
one, two, three, four,
00:26:25.88\00:26:29.79
five, six, seven, eight,
00:26:29.80\00:26:33.82
nine and ten, okay.
00:26:33.83\00:26:36.25
Let's bring our
arm across and pull.
00:26:36.26\00:26:41.42
And ten more seconds,
00:26:45.25\00:26:46.91
nine, eight, seven, six,
00:26:46.92\00:26:50.84
five, four, three,
00:26:50.85\00:26:53.78
two, one and switch.
00:26:53.79\00:26:58.22
Good, hold it
and ten more seconds,
00:26:58.23\00:27:04.90
one, two, three, four,
00:27:04.91\00:27:08.83
five, six, seven, eight,
00:27:08.84\00:27:12.71
nine and ten.
00:27:12.72\00:27:14.49
Okay, I think
we're done. Thanks a lot.
00:27:14.50\00:27:19.58
This has been
another form of working out
00:27:19.59\00:27:21.44
that combines aerobic
and anaerobic exercise.
00:27:21.45\00:27:24.10
As you can see we've
got a very good workout.
00:27:24.11\00:27:25.99
I hope this is
something you enjoy.
00:27:26.00\00:27:27.73
The bottom line
is you want to find
00:27:27.74\00:27:28.96
something you gonna stick with.
00:27:28.97\00:27:30.37
Don't try to make
exercise drudgery,
00:27:30.38\00:27:32.19
it should be very enjoyable.
00:27:32.20\00:27:34.22
God created our body so
that we want to exercise
00:27:34.23\00:27:37.27
and then when we do our
muscles will be stimulated,
00:27:37.28\00:27:39.50
stress will be reduced,
00:27:39.51\00:27:40.95
we reduce our risk of
cardiovascular disease,
00:27:40.96\00:27:43.56
diabetics and so
many other conditions
00:27:43.57\00:27:45.35
we just don't want.
00:27:45.36\00:27:46.54
But remember you do
it for the right reason,
00:27:46.55\00:27:48.38
Philippians 4:13
says, "I can do all things
00:27:48.39\00:27:51.32
through Christ
who strengthens me."
00:27:51.33\00:27:52.87
God bless you, happy exercising,
00:27:52.88\00:27:54.89
we'll see you next time.
00:27:54.90\00:27:56.47