The following program
is designed to demonstrate
00:00:02.20\00:00:04.06
simple workouts that
you can use to improve your
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health. Be sure to
consult your physician
00:00:06.46\00:00:10.03
before beginning
any exercise program.
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Many people use
circuit training to give a fast
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affective workout.
You can use circuit
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training right in the
comfort of your own home.
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Find out next how
on Body and Spirit.
00:00:21.57\00:00:24.12
Hello. I am Dick
Nunez, Exercise Physiologist
00:00:53.78\00:00:55.47
and Principal of
Miracle Meadows in
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Mountain State
Leadership Academy in West
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Virginia. Welcome
to Body and Spirit.
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Today, we are
going through a circuit
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training program, it's
a way of doing exercise
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at a rapid pace, getting
a lot done in a very short
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period of time. A
lot of people, who
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are very busy with
time schedules find this a
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very beneficial way of
exercising. It will hit
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the entire body in a
short period of time.
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Then we'll finish off
with some stretching. I believe
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we're ready to get
started, helping me out today,
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will be Will and Rick,
who is also my son and they're
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students of the Mountain
State Leadership Academy
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in West
Virginia. Thank you. Okay,
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we are gonna need to be
loosened up for this one
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fellows. So,
let's, let's get our body
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moving, wake it up,
let it know it's gonna
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be doing something
in just a very brief
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moment. These
are just arm circles,
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to open up the
circulatory system and
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get the blood
pumping into the upper body,
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let's go the other
direction, it doesn't
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have to be hard and
at first you may not be
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able to do very much of a
range of motion. The more you
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do it, better off you'll
become, let's do it about ten
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more times, one, two,
three, four, five, six,
00:02:13.73\00:02:22.63
seven, eight, nine,
and ten. Good, alright.
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To start this joy
off we are gonna hit the
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ground, do some pushups,
want you to do twenty of,
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them, ready, go.
One, two, not too fast,
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three, four, five, six,
seven, eight, nine, ten,
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eleven, twelve,
thirteen, fourteen, fifteen,
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sixteen, seventeen,
eighteen, nineteen, and
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twenty. Good, okay
come on over here, have your
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toes on the edge,
grab a hold of my shoulder,
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we are going to do some
calf raises, the way we are
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going to be doing
this is we are going to be
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hitting one muscle and
then go to like on the upper
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body, then we can go
to a lower body exercise.
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Okay, go ahead.
By time we're done,
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these fellows will
feel like they have done
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something. No, you'll
not die, you'll be fine,
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keep going, let's go
twenty more, one, two,
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three, four, five, six,
seven, eight, nine, ten,
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eleven, twelve,
thirteen, fourteen, fifteen,
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sixteen,
seventeen, eighteen, nineteen,
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twenty, good. Back down pushup
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position, this time,
we'll assume, that they're
00:04:07.38\00:04:09.82
a little bit
tired, so we'll go off
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the knees this time.
The knees are a modified
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pushup, okay, go,
twenty of them again, if you
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need to use the
wall that's okay, good,
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six, seven, eight,
nine, ten, eleven, twelve,
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thirteen, fourteen,
fifteen, sixteen, seventeen
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eighteen,
nineteen, twenty, good, up on
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the feet. Let's get a
couple breaths through your
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nose and out, in and
out, in and out, good, okay
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squat position, okay,
let's go twenty squats,
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not too fast,
down, nice depth, down,
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down, down,
down, down, down, down,
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go down Rick, down
Will, okay, and up and down,
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good, keep your chest
up a little more Rick,
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keep your chest up, keep
your chest up, that's better,
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excellent, nine, ten,
eleven, twelve, thirteen,
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fourteen, fifteen,
sixteen, seventeen,
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eighteen,
nineteen, twenty, okay.
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While we're standing up
here, let's do the back,
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we are gonna bend
over, grab our wrist,
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hold, twenty of it, two,
three, four, slow it down
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a little bit, five,
pulling down way out, six
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stay it by pace,
seven, eight, nine, ten, keep
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it controlled,
eleven, twelve, each way out,
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thirteen,
fourteen, way out, fifteen,
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sixteen,
seventeen, eighteen, nineteen,
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one more, twenty
and switch, okay, pull,
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and reach two,
reach three, four, five,
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six, seven, reach way
out, eight, nine, ten,
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eleven, twelve, thirteen,
fourteen, fifteen, five
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more, sixteen, seventeen,
eighteen, last two, good,
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back on squat
position, twenty more, go,
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one, two, three, four,
five, six, seven, eight,
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nine, ten,
eleven, twelve, thirteen,
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fourteen, fifteen,
sixteen, seventeen, eighteen,
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nineteen, and twenty.
Good, let's get a couple of
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breaths. In and
out, in and out, good.
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Okay, let's work
the neck, put down,
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look up, look down,
up, and down, up, ten more,
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one, two, three, four,
five, six, seven, eight,
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nine, ten, side-to-side,
there's two, we are going
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to do fifteen, three,
four, five, six, seven,
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eight, nine, ten,
eleven, twelve, thirteen,
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fourteen, fifteen, good,
hands on your hips, lounges,
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ten times each way,
go. Not too fast, here's
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one, two, three, four,
good, five, six, seven,
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eight, nine, good,
and ten, alright, put your
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arms down, and let's
do some circles, okay make
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those circles bigger, now
small, starting to get warm
00:09:54.46\00:10:05.16
yet Will, yeah, Rick, Oh! Yes,
00:10:05.19\00:10:08.10
okay , bigger, and
small, now go backwards and
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make them larger,
now small, and back to
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the front, these
might do the circular motion
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brings more of the
muscles in play, then backup
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a shoulder area,
okay, let's make them larger
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now. Good, and small
and large, now reverse it,
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and reverse it, and
reverse it, and reverse
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it just about ready to
hold, okay, arms held out,
00:11:15.98\00:11:26.60
just gonna give a static
hold it, try and keep your
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arms straight out to the
ground, should be parallel
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to the ground,
arms should be down, and
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think about it,
present thoughts, like how good
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it'll feel, once
you put your arms back,
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twenty seconds
already down, no problem, if
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you do have to drop
your arms at home for
00:11:51.78\00:11:53.15
a movement that's okay,
that's thirty seconds, nice
00:11:53.18\00:11:58.69
and steady, excellent. Should
start to feel those shoulders
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burn just a little
bit, 40 seconds, keep going,
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keep going, and
down to ten, nine, eight,
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seven, six, five,
four, three, two, one.
00:12:19.50\00:12:26.06
Down, okay, let's roll
the shoulders, ten more, one,
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two, three, four,
five, six, seven, eight,
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nine, ten, the other
way, 15 of them, two, three,
00:12:45.26\00:12:51.90
four, five, six,
seven, eight, nine, ten,
00:12:51.93\00:13:00.09
five more, one, two,
three, four, five, let's
00:13:00.12\00:13:06.52
go into side lines,
step out to the side, okay,
00:13:06.55\00:13:10.59
and let's switch over,
good, back, and switch,
00:13:10.62\00:13:15.63
ten more each
way, here is one, two,
00:13:15.66\00:13:30.90
three, four, five,
six, seven, eight, nine, and
00:13:30.93\00:13:50.55
ten, good, a couple of
breaths, in and out, one more
00:13:50.58\00:13:59.41
time, alright, get a hold
of an arm, and do some curls,
00:13:59.44\00:14:05.73
arm over, okay,
twenty times each side,
00:14:05.76\00:14:09.72
focus on getting a
full range of motion all
00:14:09.75\00:14:13.90
way down, good, good, way down,
00:14:13.93\00:14:24.22
eight more, one, two,
three, four, five, six,
00:14:24.25\00:14:44.66
seven, eight,
other side, the reason on
00:14:44.69\00:14:50.55
this circuit
training, we are going upward,
00:14:50.58\00:14:51.60
lower, and back and forth
is, every group of muscles
00:14:51.63\00:14:55.82
has it's own aerobic,
anaerobic system, so we can
00:14:55.85\00:14:58.98
stop one area, and go to
the other area and be able to
00:14:59.01\00:15:01.26
keep going, where if
we just stayed on one
00:15:01.29\00:15:03.43
portion by just
legs or just upper body,
00:15:03.46\00:15:06.25
we'd worn out way too
quickly, as it is, we'll
00:15:06.28\00:15:09.08
probably worn out fast
enough, how many around?
00:15:09.11\00:15:11.49
Okay, six more, one,
two, three, four, five,
00:15:11.52\00:15:20.56
six, okay, down on your
hands and knees, one leg out,
00:15:20.59\00:15:25.60
leg curls, okay, curl
it, 30 times each side, two,
00:15:25.63\00:15:33.23
not too fast, three,
four, five, six, slow it
00:15:33.26\00:15:39.53
down a little bit,
eight, nine, good, ten, the next
00:15:39.56\00:15:44.78
ten, one, two, three,
four, five, six, seven,
00:15:44.81\00:15:55.83
eight, nine, and
ten. Ten more, one, two,
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three, four, five,
six, seven, eight, nine,
00:16:03.72\00:16:14.29
and ten, switch, okay,
curl, good, curl, four,
00:16:14.32\00:16:23.64
getting rhythm,
five, six, seven,
00:16:23.67\00:16:27.50
eight,  not too
fast, ten, keep the leg up
00:16:27.53\00:16:32.66
eleven, twelve,
thirteen, fourteen, fifteen,
00:16:32.69\00:16:38.27
sixteen,
seventeen, eighteen, nineteen,
00:16:38.30\00:16:43.89
twenty. One, two,
three, four, five, six,
00:16:43.92\00:16:53.81
seven, eight, nine, ten
while you're down there,
00:16:53.84\00:17:00.33
we are go into diamond
pushups, for ten of them
00:17:00.36\00:17:04.09
off the knees, form a diamond
there, okay, swing your body
00:17:04.12\00:17:07.13
out Rick, okay. Ten times
down, up, good, there's two,
00:17:07.16\00:17:12.04
three, four, five, six,
seven, eight, nine, ten,
00:17:12.07\00:17:23.10
back your hands and knees,
one leg out straight, okay,
00:17:23.13\00:17:27.28
raise it up high,
keep it straight, and down
00:17:27.31\00:17:30.28
tap the floor, and up
keep it straight, down
00:17:30.31\00:17:33.64
up and down, good,
up, down, up, down,
00:17:33.67\00:17:38.99
up, down, up,
down, up, down, up, down
00:17:39.02\00:17:46.09
there is ten, we are
going for 30, up, up, up
00:17:46.12\00:17:51.63
up, up, and up, and up,
and up, and up, and up, there
00:17:51.66\00:18:01.80
is twenty, ten more
and one, and two, three,
00:18:01.83\00:18:07.11
four, five, six, seven,
eight, nine, ten, switch
00:18:07.14\00:18:17.64
over, leg out, up,
leg straight, two, three,
00:18:17.67\00:18:23.72
four, five, six,
seven, eight, nine, and ten,
00:18:23.75\00:18:33.12
next ten, one, two,
three, four, five, six,
00:18:33.15\00:18:41.07
seven, eight,
nine, ten more, one, two,
00:18:41.10\00:18:49.37
three, four, five, six,
seven, eight, nine, ten.
00:18:49.40\00:19:00.10
Okay, lay on your backs,
00:19:00.13\00:19:01.10
okay, hands behind
the neck, we're gonna do
00:19:01.11\00:19:09.31
some crunches,
twenty of them up and down,
00:19:09.34\00:19:13.08
good, not too fast,
there's three, four, five,
00:19:13.11\00:19:18.61
six, seven, eight,
nine, and ten, good,
00:19:18.64\00:19:25.70
keep going
eleven, twelve, thirteen,
00:19:25.73\00:19:28.77
fourteen, fifteen,
sixteen, seventeen,
00:19:28.80\00:19:33.99
eighteen,
nineteen, twenty, get off the
00:19:34.02\00:19:38.51
ground, cross at the
ankles, keep the knees
00:19:38.54\00:19:39.81
bent and go, two,
three, four, five, six, seven,
00:19:39.84\00:19:48.31
eight, nine, ten,
eleven, twelve, thirteen,
00:19:48.34\00:19:55.56
fourteen, fifteen,
sixteen, seventeen,
00:19:55.59\00:20:00.20
eighteen, nineteen,
twenty, leg straight up,
00:20:00.23\00:20:04.16
okay, and go, one,
two, three, four, five,
00:20:04.19\00:20:11.25
six, seven, eight,
nine, ten, eleven, twelve,
00:20:11.28\00:20:18.70
thirteen,
fourteen, fifteen, sixteen,
00:20:18.73\00:20:22.82
seventeen,
eighteen, nineteen, twenty, on
00:20:22.85\00:20:27.25
your stomachs. Excellent
guys, you are doing great
00:20:27.28\00:20:29.34
okay, hands behind your
back, lift your chest up
00:20:29.37\00:20:34.16
and down, and up
and down, up and down,
00:20:34.19\00:20:39.92
up and down, up,
down, up, down, good, keep
00:20:39.95\00:20:47.79
it going, up,
down, up, down, and
00:20:47.82\00:20:54.00
down, and down, good
fourteen, fifteen, five
00:20:54.03\00:21:01.50
more, one, two, three,
four, and five, and okay,
00:21:01.53\00:21:09.25
pushup on your hands,
till your arms are straight,
00:21:09.28\00:21:11.99
pushup, pushup on the floor
like you're doing a pushup,
00:21:12.02\00:21:15.35
you push yourself up
keeping your pelvis down
00:21:15.38\00:21:17.70
good, and you stress
the abdominal region, good,
00:21:17.73\00:21:21.91
good, we're under the
part of the workout that
00:21:21.94\00:21:23.47
you've been waiting
for, the stretching part,
00:21:23.50\00:21:25.53
ten more seconds, one,
two, three, four, five,
00:21:25.60\00:21:35.06
six, seven, eight, nine,
and ten, now on your side,
00:21:35.09\00:21:41.83
get a hold of an
ankle, both these fellows are
00:21:41.86\00:21:52.47
in their teens and
pretty good shape and this was
00:21:52.50\00:21:55.66
a workout to see if they've
got a little glow on their
00:21:55.69\00:21:57.73
faces, so you can
tell that they have done
00:21:57.76\00:22:00.60
something and watch for a
few minutes, ten more seconds
00:22:00.63\00:22:06.03
one, two, three, four,
five, six, seven, eight,
00:22:06.06\00:22:14.00
nine, ten, switch
over. What we have done is
00:22:14.03\00:22:19.51
for about the last
twenty minutes, you have
00:22:19.54\00:22:21.01
done nonstop exercise,
upper body, lower body,
00:22:21.04\00:22:24.74
upper body, lower body,
and we're now we are gonna
00:22:24.77\00:22:27.67
do is a cool down of
about seven minutes of
00:22:27.70\00:22:29.63
stretching. Okay, you
are already into it, ten more
00:22:29.66\00:22:40.44
seconds, one, two,
three, four, five, six, seven,
00:22:40.47\00:22:48.67
eight, nine, and ten, lay
on your back, pull a knee to
00:22:48.70\00:22:55.64
the chest, keep the other
leg down straight, there you go,
00:22:55.67\00:22:59.84
that probably feels good
after all that, doesn't it? Yes!
00:22:59.87\00:23:05.87
And hold that five more
seconds, four, three, two,
00:23:05.90\00:23:15.20
one leg up, up
straight, grab behind your leg
00:23:15.23\00:23:19.56
hold, ten more
seconds, one, two, three, four,
00:23:19.59\00:23:31.41
five, six, seven, eight,
nine, ten, okay, left leg
00:23:31.44\00:23:39.51
keep the right leg
straight, hold that for
00:23:39.54\00:23:50.90
ten more seconds, one,
two, three, four, five,
00:23:50.93\00:23:56.35
six, seven, eight, nine,
leg straight up, keep the
00:23:56.38\00:24:03.48
other leg down, okay,
good, hold, hold, ten more
00:24:03.51\00:24:13.16
seconds, one, two,
three, four, five, six,
00:24:13.19\00:24:19.44
seven, eight, nine,
and ten, good, up on
00:24:19.47\00:24:25.33
your feet, okay let's
lay back, stretch your
00:24:25.36\00:24:31.47
chest, okay, now bring
your arms across, pull your
00:24:31.50\00:24:40.74
shoulder blades apart.
Okay again, let's go back,
00:24:40.77\00:24:49.16
and one more time crossed,
pull your shoulder blades
00:24:54.81\00:24:57.91
apart, hold it, five
more seconds, four, three,
00:24:57.94\00:25:04.19
two, one, good, arm up
over the head, get a hold
00:25:04.22\00:25:10.01
of your elbow, hold,
ten more seconds, one,
00:25:10.04\00:25:18.54
two, two, three,
four, five, six, seven,
00:25:18.57\00:25:24.35
eight, nine, ten,
switch, good, ten more seconds,
00:25:24.38\00:25:36.32
one, two, three, four,
five, six, seven, eight,
00:25:36.35\00:25:44.81
and nine, ten, put the
arm across, grab behind the
00:25:44.84\00:25:49.61
elbow, pull, okay,
ten more seconds, one,
00:25:49.64\00:26:00.53
two, three,
four, five, six, seven,
00:26:00.56\00:26:06.51
eight, nine, and ten,
switch. That's probably the
00:26:06.54\00:26:17.16
ravenous workout, so.
Oh! Yeah. Ten more seconds,
00:26:17.19\00:26:20.85
one, two, three,
four, five, six, seven,
00:26:20.88\00:26:29.16
eight, nine, and
ten. Let's turn and turn,
00:26:29.19\00:26:36.95
turn, turn, three
more each way, turn, turn,
00:26:36.98\00:26:46.23
turn, turn, one
more, turn, and turn, okay,
00:26:46.26\00:26:55.85
with the heads, turn,
turn, and turn, three more each
00:26:55.88\00:27:04.04
way, one and
two, and three, good.
00:27:04.07\00:27:13.94
Well done fellows.
Circuit training is just
00:27:13.97\00:27:18.99
another way of
exercising and it's
00:27:19.02\00:27:20.30
a way to ease the
monotony of exercise, and give
00:27:20.33\00:27:23.46
yourself a little variation
but is a more intensive
00:27:23.49\00:27:25.69
workout, so if you haven't
been working out on a regular
00:27:25.72\00:27:27.82
basis, this might not be
your favorite routine, for
00:27:27.85\00:27:30.62
those who have been
working out with some
00:27:30.65\00:27:33.19
bigger, this is will
be a good one for you.
00:27:33.22\00:27:34.48
Here, Body and
Spirit, we try and make
00:27:34.51\00:27:36.85
exercise shows,
that are going to
00:27:36.88\00:27:38.32
cover a wide range
of people. So, not every
00:27:38.35\00:27:40.72
show is gonna scratch
the itch of everybody,
00:27:40.75\00:27:43.46
but over the course
of the programs hopefully
00:27:43.49\00:27:46.31
there is something
there for all of you, and
00:27:46.34\00:27:48.48
remember do it for the
right reason, Philippines
00:27:48.51\00:27:50.37
4:13 says. I can do all
of things through Christ who
00:27:50.40\00:27:52.58
strengthens me.
God bless you. Will
00:27:52.61\00:27:54.85
see you next time.
00:27:54.88\00:27:55.85