The following program
is designed to demonstrate
00:00:02.52\00:00:04.10
simple workouts that
you can use to improve your
00:00:04.13\00:00:06.41
health. Be sure to
consult your physician before
00:00:06.44\00:00:10.54
beginning any exercise program.
00:00:10.57\00:00:12.16
There are many
excuses not to workout,
00:00:15.67\00:00:17.44
being busy in an
office is one of them. We are
00:00:17.47\00:00:20.14
gonna show you
workout today, you can do it
00:00:20.17\00:00:21.87
comfortably in
your office on a lunch
00:00:21.90\00:00:23.61
break or anytime. Stay
tune for Body and Spirit.
00:00:23.64\00:00:27.01
Hello, I am Dick
Nunez, Exercise Physiologist
00:00:56.33\00:00:58.38
and Principal of
Miracle Meadows in
00:00:58.41\00:01:00.05
Mountain State Leadership
Academy in West Virginia.
00:01:00.08\00:01:01.65
Welcome to Body and
Spirit. Today, we are
00:01:01.68\00:01:05.16
going to do a workout
that you can do in your
00:01:05.19\00:01:06.76
office, at your home,
wherever. It's gonna be
00:01:06.79\00:01:09.01
intensified workout
that we are doing actually
00:01:09.04\00:01:11.03
sitting down. So,
you can be comfortable,
00:01:11.06\00:01:13.42
but yet you still
gonna get a good workout.
00:01:13.45\00:01:15.05
I believe a raise
get started, helping
00:01:15.08\00:01:17.26
me out today will
be Kim and Maddison.
00:01:17.29\00:01:19.35
Kim is a student
of Miracle Meadows and
00:01:19.38\00:01:21.26
Maddison at the
Mountain State Leadership
00:01:21.29\00:01:22.73
Academy. Okay,
ladies we are going to get
00:01:22.76\00:01:26.95
make ourselves
comfortable. We can do
00:01:26.98\00:01:30.66
the executive
workout here today.
00:01:30.69\00:01:32.34
Let's put the arms
up and we are going to
00:01:32.37\00:01:35.17
squeeze together,
and back, and squeeze and
00:01:35.20\00:01:39.83
back, and squeeze,
we are gonna find here
00:01:39.86\00:01:42.88
even though we are sitting
down whether you're at work
00:01:42.91\00:01:45.36
or wherever, you
will get a real good
00:01:45.39\00:01:47.55
workout, just
because we are sitting down,
00:01:47.58\00:01:50.57
does not mean it's
always going to be easy,
00:01:50.60\00:01:53.11
sometimes people may
watch the show and just
00:01:54.52\00:01:56.58
assume if there is
chair out there, it's gonna be
00:01:56.61\00:01:58.57
a simple workout,
but does not gonna be the
00:01:58.60\00:02:00.40
case today. Oh! Oh!
Ten more, one, and two,
00:02:00.43\00:02:07.69
and three, four,
five, six, seven, eight,
00:02:09.13\00:02:19.82
nine, ten, alright.
In the prayerful position
00:02:19.85\00:02:26.96
okay, and turn your
hands out, push out, draw back
00:02:26.99\00:02:32.59
out and back, keep
the tension on your hands
00:02:32.62\00:02:36.75
at all times, press
out and back, press out
00:02:36.78\00:02:43.04
back, press out,
and back, press out, and
00:02:43.07\00:02:49.06
back, press out,
good, keep going, out
00:02:49.09\00:02:53.37
back, out, and
back out, and back, good
00:02:53.40\00:03:01.76
keep it up. Ten more,
one, two, three, four,
00:03:01.79\00:03:13.56
five, six, seven,
eight, nine, ten. Now, we are
00:03:13.59\00:03:25.69
gonna push down, push
and push, push, push and
00:03:25.72\00:03:34.13
push, and push; and
the six more, one, two,
00:03:34.16\00:03:45.57
three, four, five,
six. Now, up, push, and up
00:03:45.60\00:03:56.29
and up, up, keep
your hands pressed, and up
00:03:56.32\00:04:04.25
and up, and up, up,
up five more, up, and, up
00:04:04.28\00:04:15.94
and up, two more, up
last one, hold that for ten
00:04:15.97\00:04:22.87
press together, one,
two, three, four, five, six,
00:04:22.90\00:04:29.39
seven, eight, nine,
ten. Oh, that was fun. Okay
00:04:29.42\00:04:36.96
back, stretch. I see
a lot of people do this
00:04:36.99\00:04:41.52
in their office
chairs. Okay, and cross, and
00:04:41.55\00:04:52.23
again back, and
across. Okay, let's lean back
00:04:52.26\00:05:06.94
at the chair a little
bit, reach up, grab the wrist
00:05:06.97\00:05:11.27
pull down, backup,
when across the body
00:05:11.30\00:05:15.97
at the resistance with
your office then, could
00:05:20.15\00:05:26.74
we go for twenty
above, is eight, nine, ten,
00:05:26.77\00:05:33.54
eleven, twelve,
thirteen, fourteen, fifteen,
00:05:33.57\00:05:43.31
sixteen,
seventeen, eighteen, nineteen,
00:05:43.34\00:05:50.55
twenty, other side,
pull and reach, pull and
00:05:50.58\00:05:57.50
reach, pull, reach,
pull and reach, pull and
00:05:57.53\00:06:03.95
reach, pull and reach,
pull, reach, there's eight,
00:06:03.98\00:06:09.28
nine, ten,
eleven, twelve, thirteen,
00:06:09.31\00:06:18.96
fourteen, fifteen,
sixteen, seventeen,
00:06:18.99\00:06:26.28
eighteen,
nineteen, twenty, good, and
00:06:26.31\00:06:32.37
drive the shoulder
ways together, back
00:06:32.40\00:06:34.71
it at the chair, push
hard, keep it contracted,
00:06:34.74\00:06:38.03
push, push, push, ten
more seconds, one, two,
00:06:38.06\00:06:44.07
three, four, five,
six, seven, eight, nine,
00:06:44.10\00:06:50.98
ten, relax, push, two,
three, four, five, six,
00:06:51.01\00:06:58.98
seven, eight,
nine, and ten, good.
00:06:59.01\00:07:03.90
Alright, arm up over the
head, and pull, hold that
00:07:03.93\00:07:15.26
for ten more seconds,
one, two, three, four,
00:07:15.29\00:07:20.91
five, six, seven,
eight, nine, and ten, switch
00:07:20.94\00:07:27.79
over, and hold that,
ten more seconds, one, two,
00:07:27.82\00:07:39.21
three, four, five, six,
seven, eight, nine, ten,
00:07:39.24\00:07:47.48
good, check it out, get
a few breaths in, and out
00:07:47.51\00:07:53.79
in and out, one more
time, in and out, okay, then
00:07:53.82\00:08:02.53
forward, elbows at your
side, raise up and up, and up,
00:08:02.56\00:08:09.08
oh, it feels like a
flap of chickens when you do
00:08:09.11\00:08:17.59
this, flapping the
wings, but not getting anywhere.
00:08:17.62\00:08:21.65
Keep going,
eighteen, nineteen, twenty, ten
00:08:29.50\00:08:33.43
more, one, two, three,
four, five, six, seven,
00:08:33.46\00:08:42.56
eight, nine, ten;
sit up, raise, and
00:08:43.35\00:08:49.46
raise, raise, four,
five, six, seven, eight,
00:08:49.49\00:08:58.46
nine, ten,
eleven, twelve, thirteen,
00:08:58.49\00:09:05.89
fourteen, fifteen,
sixteen, seventeen,
00:09:05.92\00:09:11.16
eighteen,
nineteen, ten more, one, two,
00:09:11.19\00:09:18.01
three, four,
five, six, seven, eight,
00:09:19.14\00:09:26.34
nine, ten. To the
front, up, down, up, down,
00:09:26.37\00:09:33.14
up, down, up, down, up,
down, up, down, there is
00:09:33.17\00:09:40.95
eight, nine, ten,
eleven, twelve, thirteen,
00:09:40.98\00:09:50.40
fourteen, fifteen,
sixteen, seventeen,
00:09:50.43\00:09:58.06
eighteen,
nineteen; ten more, one, two,
00:09:58.45\00:10:05.91
three, four, five,
six, seven, eight, nine,
00:10:06.29\00:10:17.40
hold it. Okay, we
are gonna cross them back
00:10:17.43\00:10:19.90
and forth. Loose arms
out Maddison. Keep going,
00:10:19.93\00:10:36.25
keep going, here
we go, bigger now, now
00:10:36.28\00:10:44.87
small, good, faster,
put your arms straight,
00:10:44.90\00:10:52.26
okay, bigger, okay, and
hold it, hold it, for one
00:10:52.29\00:11:07.13
minute. Okay. We can do it.
00:11:07.16\00:11:10.77
We can do all the things
for Christ to strengthen us.
00:11:10.80\00:11:13.64
No, problem. There
is first ten seconds,
00:11:13.67\00:11:18.24
for those at home,
you have to put your arms
00:11:23.24\00:11:25.05
down, fine, no, not
here put those arms up,
00:11:25.08\00:11:29.57
again there, come on.
Keep the camera on Kim.
00:11:31.28\00:11:34.69
I'll make her keep it up.
00:11:34.72\00:11:35.74
Oh, my goodness,
thank you Mr. Nunez. Thirty.
00:11:35.77\00:11:39.02
Still on there Kim;
good, good, good, alright.
00:11:41.17\00:11:46.59
40, do, three miles
every hour, five, six,
00:11:46.62\00:11:53.10
seven, eight,
it's you so stronger,
00:11:53.13\00:11:55.55
nine; 50, one, two, three, four,
00:11:55.58\00:12:00.83
five, six, seven,
eight, nine, oh yeah.
00:12:00.86\00:12:08.50
Oh, that feels good,
just roll the shoulders;
00:12:08.53\00:12:12.62
Scroll five more, one,
two, three, four, five,
00:12:22.60\00:12:30.33
the other direction,
lift the shoulders up
00:12:30.36\00:12:34.92
bring them around, up
and around, up and around
00:12:34.95\00:12:39.52
five more, one,
two, three, four, five,
00:12:41.33\00:12:48.44
stretch the shoulder,
bring the arm up, hold
00:12:48.47\00:12:50.31
it across, Oh! That
was good. Yes, it does.
00:12:50.34\00:12:53.77
Boy, it was good to
stretch a nicely worked muscle,
00:12:53.80\00:12:56.34
ten more seconds,
one, two, three, four,
00:12:56.37\00:13:02.01
five, six, seven,
eight, nine, and ten.
00:13:02.04\00:13:08.16
Other way, hold,
steady pull, you feel out
00:13:08.19\00:13:13.63
there, good,
Maddison doing right.
00:13:13.66\00:13:17.32
Yeah. Ten more
seconds, one, two, three, four,
00:13:17.35\00:13:23.86
five, six,
seven, eight, nine, ten.
00:13:23.89\00:13:30.32
Check them out,
take cup of rest, good.
00:13:30.35\00:13:38.83
Now, you gonna
sit on the edge of
00:13:38.86\00:13:41.49
your chair, put your
arm down, grab your wrist,
00:13:41.52\00:13:45.45
curl your arm,
let's do it slowly, make
00:13:45.48\00:13:49.29
yourself work, three,
four, five, keep the palm
00:13:49.32\00:13:55.14
up, concentrate on the
biceps area, nine, ten.
00:13:55.17\00:14:03.79
Make yourself
work, eleven, twelve,
00:14:03.82\00:14:07.46
thirteen,
fourteen, fifteen, five more,
00:14:08.47\00:14:13.02
sixteen,
seventeen, eighteen, nineteen,
00:14:13.05\00:14:19.44
twenty, alright, I
feel good, other side,
00:14:19.47\00:14:23.53
hold it more, two,
three, four, five, four,
00:14:23.56\00:14:30.44
five, six, seven,
eight, nine, and ten.
00:14:30.47\00:14:39.57
Ten more, one, two,
three, four, five, six,
00:14:39.60\00:14:49.67
seven, eight, nine,
ten, good. Now, we back in
00:14:49.70\00:14:57.55
there, lock this way,
press all the way down,
00:14:57.58\00:15:01.62
give your self
presistence coming
00:15:02.89\00:15:04.36
backup. Now, if you
are in your office doing
00:15:04.39\00:15:10.11
this, somebody walks
in and they would say,
00:15:10.14\00:15:12.43
what in the word are
you doing? I'm exercising,
00:15:12.46\00:15:15.80
now try it sometime.
Eleven, twelve, thirteen,
00:15:15.83\00:15:24.40
fourteen, fifteen,
sixteen, seventeen,
00:15:24.43\00:15:30.03
eighteen, two more
nineteen, and twenty.
00:15:30.06\00:15:34.72
Good, switch,
press, press, press, press,
00:15:34.75\00:15:41.84
keep going, six,
seven, eight, nine, ten,
00:15:41.87\00:15:51.38
eleven, twelve,
thirteen, fourteen,
00:15:51.41\00:15:57.38
fifteen, sixteen,
seventeen, eighteen,
00:15:57.41\00:16:03.67
two more, nineteen,
twenty, good, check it
00:16:03.70\00:16:07.65
out, deep breath, and
out again in, and out.
00:16:07.68\00:16:16.46
Alright, time for
some legs; what we are
00:16:17.94\00:16:21.91
gonna do here is going
to do some straight leg
00:16:21.94\00:16:23.51
raises, put your
left leg out straight,
00:16:23.54\00:16:26.47
raise it up, up, keeping
the same bend in the whole
00:16:26.50\00:16:29.61
time, four, five, not
too fast, seven, eight,
00:16:29.64\00:16:35.52
stay with me girls,
nine, ten, eleven, twelve,
00:16:35.55\00:16:40.36
thirteen,
fourteen, fifteen, sixteen,
00:16:40.39\00:16:44.59
seventeen,
eighteen, nineteen, twenty,
00:16:44.62\00:16:48.66
slight bend, keep it
same way, two, three, four,
00:16:48.69\00:16:54.01
five, six, seven,
eight, nine, ten, eleven,
00:16:54.04\00:17:01.66
twelve, thirteen,
fourteen, fifteen,
00:17:01.69\00:17:06.06
sixteen,
seventeen, eighteen, nineteen,
00:17:06.09\00:17:10.43
and again turn in
little bit more, up, up, keep
00:17:10.46\00:17:15.19
the same bend the
whole time, four, five,
00:17:15.22\00:17:18.60
six, seven, eight,
nine, ten, eleven, twelve,
00:17:18.63\00:17:25.98
thirteen,
fourteen, fifteen, sixteen,
00:17:26.01\00:17:29.94
seventeen, eighteen,
nineteen, and twenty.
00:17:29.97\00:17:33.90
Feel that,
Maddison. Just a little.
00:17:33.93\00:17:36.96
Just a little, Kim. Oh! Yes.
00:17:36.99\00:17:38.75
Okay, we will do more,
okay. Good, six, seven,
00:17:38.78\00:17:47.85
eight, nine, ten,
eleven, twelve, thirteen,
00:17:47.88\00:17:54.51
fourteen, fifteen,
sixteen, seventeen,
00:17:54.54\00:17:58.60
eighteen, nineteen,
twenty, bend it slightly
00:17:58.63\00:18:02.41
raise, raise,
raise, good, keep going,
00:18:02.44\00:18:07.08
up, up, seven,
eight, nine, ten, eleven,
00:18:07.11\00:18:14.11
twelve, thirteen,
fourteen, fifteen,
00:18:14.14\00:18:18.37
sixteen,
seventeen, eighteen, nineteen,
00:18:18.40\00:18:22.32
twenty, bend a
little bit more, because
00:18:22.35\00:18:26.80
it was bend up pretty
far away,Maddison, four,
00:18:26.83\00:18:29.21
five, six, seven,
eight, nine, ten, eleven,
00:18:29.24\00:18:36.07
twelve, thirteen,
fourteen, fifteen,
00:18:36.10\00:18:40.11
sixteen, keep
smiling Kim, seventeen,
00:18:40.14\00:18:42.39
eighteen,
nineteen, twenty, good, okay,
00:18:42.42\00:18:46.76
put your right foot
over your left, kick
00:18:46.79\00:18:48.79
out, then out, then
up, good, up, up, up
00:18:48.82\00:18:54.53
up, eight, nine, ten,
eleven, twelve, thirteen,
00:18:54.56\00:19:02.20
fourteen, fifteen,
sixteen, seventeen,
00:19:02.23\00:19:06.76
eighteen,
nineteen, twenty, other side
00:19:06.79\00:19:10.67
and kick, two,
three, four, five, six,
00:19:10.70\00:19:18.17
seven, eight, nine,
ten, eleven, twelve,
00:19:18.20\00:19:25.03
thirteen,
fourteen, fifteen, sixteen,
00:19:25.06\00:19:29.66
seventeen, eighteen,
nineteen, twenty. Oh,
00:19:29.69\00:19:34.50
that feel good. Okay,
dig your heel and pull
00:19:34.53\00:19:37.88
hard, harder as you
can, pull, pull, pull, for
00:19:37.91\00:19:41.87
ten seconds pull,
okay, move it about six
00:19:41.90\00:19:48.24
inches and pull, dig
the heel and pull hard,
00:19:48.27\00:19:51.49
feel the muscles
and anything, make sure
00:19:51.52\00:19:53.60
that contracting,
anything happening
00:19:53.63\00:19:56.13
there Maddison. No. Okay, well.
00:19:56.16\00:19:58.70
How are you Kim? Yeah. Okay,
00:19:58.73\00:20:01.22
after we had a
battery charger in Port
00:20:01.25\00:20:03.69
Maddison,s quad or
hamstring in, okay,
00:20:03.72\00:20:05.80
pull, pull, pull,
pull, ten seconds, one, two,
00:20:05.83\00:20:10.95
three, four, five,
six, seven, eight, nine,
00:20:10.98\00:20:18.23
and ten, back out. Do
it again one, two, three,
00:20:18.26\00:20:22.43
four, pull hard,
five, six, seven, eight,
00:20:22.46\00:20:27.35
nine, move it, 6 to 8
inches, pull, two, three,
00:20:27.38\00:20:32.17
four, five, six, seven,
eight, nine, flat, pull,
00:20:32.20\00:20:39.19
one, two, three, four,
five, six, seven, eight,
00:20:39.22\00:20:46.35
nine, right side,
out, do again, pull, two,
00:20:46.38\00:20:52.10
three, four, five, six,
seven, eight, nine, ten,
00:20:52.13\00:20:59.93
move it, one, two,
three, four, five, six, seven,
00:20:59.96\00:21:07.43
eight, nine, ten,
flat, pull, two, three, four,
00:21:07.46\00:21:14.74
five, six, seven,
eight, nine, ten, reach out,
00:21:14.77\00:21:21.05
do again, one,
two, three, four, five,
00:21:21.08\00:21:26.17
six, seven, eight,
nine, ten, move it, one, two,
00:21:26.20\00:21:34.21
three, four, five, six,
seven, eight, nine, ten,
00:21:34.24\00:21:42.06
flat, hold back, one,
two, three, four, five,
00:21:42.09\00:21:48.54
six, seven, eight,
nine, and ten, and forward
00:21:48.57\00:21:54.90
put your knees against
hands to get your knees
00:21:54.93\00:21:58.19
push out, and in, out
and in, push, push against
00:21:58.22\00:22:04.22
them, so get some
resistence to make
00:22:04.25\00:22:06.33
a work, push, and
push, and push, push, going
00:22:06.36\00:22:17.98
for 30, it's
twelve, thirteen, fourteen,
00:22:18.01\00:22:21.97
fifteen, sixteen,
seventeen, eighteen,
00:22:22.00\00:22:27.60
nineteen, twenty, ten
more and, one, and two,
00:22:27.63\00:22:32.96
three, four, five,
six, seven, eight, nine,
00:22:32.99\00:22:42.99
and ten, put the palm
or hands are the inside
00:22:43.02\00:22:46.77
palms forward,
squeeze in, squeeze, four,
00:22:46.80\00:22:53.04
five, six,
seven, eight, nine, ten,
00:22:53.07\00:23:01.17
seven, eight, nine,
ten, twenty more, one, two,
00:23:01.20\00:23:03.47
twenty more, one, two,
three, four, five, six,
00:23:03.50\00:23:04.47
three, four, five, six,
seven, eight, nine, ten.
00:23:04.48\00:23:13.78
Ten more, one, two,
three, four, five, six,
00:23:13.81\00:23:20.96
seven, eight,
nine, and ten, it's good
00:23:20.99\00:23:27.14
forward a toes or
knee push on the toes,
00:23:27.17\00:23:30.87
down, push, dow,
push, down, up, down, up,
00:23:30.90\00:23:37.83
down, good. For any
ladies out there, who
00:23:37.86\00:23:42.00
wear high heels
here in the office,
00:23:42.03\00:23:43.46
by need take your shoes
off and get a full range
00:23:43.49\00:23:45.71
of motion, good, and
up, and up, get rhythm
00:23:45.74\00:23:58.43
here, up and up,
good, twenty more,
00:23:58.46\00:24:03.55
one, two, three, four,
five, six, seven, eight,
00:24:03.58\00:24:12.07
nine, ten more, one,
two, three, four, five, six,
00:24:12.10\00:24:20.95
seven, eight, nine,
ten, good, hold the knee
00:24:20.98\00:24:27.31
up towards your chest,
hold it, steadily, and ten
00:24:27.34\00:24:35.47
more, one, two, three,
four, five, six, seven,
00:24:35.50\00:24:42.49
eight, nine, ten, grab it
toward you. I had a friend
00:24:42.52\00:24:49.53
back in a Olympia, who
is an orthopedic surgeon
00:24:49.56\00:24:51.75
who used to do,
quadricep tightening
00:24:51.78\00:24:55.13
and leg exercises,
while he perform surgery
00:24:55.16\00:24:57.38
because he was an avid skier.
00:24:57.41\00:24:59.75
He needed to keep
his quadriceps strong
00:24:59.78\00:25:02.72
and he found by flexing
his legs, he was able to
00:25:04.03\00:25:05.68
actually relax, while
he is doing a surgery.
00:25:05.71\00:25:07.96
Okay, and pull, pull,
and ten more seconds, one,
00:25:07.99\00:25:20.16
two, three, four, five,
six, seven, eight, nine,
00:25:20.19\00:25:28.05
ten, and switch, pull
up, came like just one,
00:25:28.08\00:25:36.19
very, very found of
her foot, or it's very
00:25:36.22\00:25:39.35
easy for Kim to
put her foot in mouth.
00:25:39.38\00:25:41.22
No, watch of it.
It's like Maddison
00:25:41.25\00:25:46.14
is pretty closer too?
See, I am long ways from
00:25:46.17\00:25:48.79
my foot in my mouth,
four, three, two, one,
00:25:48.82\00:25:55.73
relax. Alright,
contract the abdomen, hard,
00:25:55.76\00:26:00.09
squeeze hard and
lay back, contract, and
00:26:00.12\00:26:09.64
lay back, contract
way out, contract hard
00:26:09.67\00:26:14.05
and lay back, contract,
and back, contract, and
00:26:14.08\00:26:30.68
back, ten more,
one, and two, as we
00:26:30.71\00:26:41.10
coming to four, was
squeeze in the abdomen
00:26:41.13\00:26:42.47
hardest, three, back,
squeeze, four, and back,
00:26:49.27\00:26:50.24
five, and back, six,
and back, seven, and back,
00:26:50.25\00:27:01.03
eight, and back, two
more squeeze, and back,
00:27:01.06\00:27:08.49
squeeze, hold that,
hold it, ten more seconds,
00:27:08.52\00:27:13.52
one, two, three, four,
five, six, seven, eight,
00:27:13.55\00:27:20.87
nine, ten, good. Okay,
ladies, we are all done.
00:27:20.90\00:27:24.41
Exercises didn't
have to be complicated,
00:27:30.10\00:27:31.70
you can do it in
the convenience of your
00:27:31.73\00:27:33.26
own home, in
your office wherever.
00:27:33.29\00:27:34.88
Don't let that be
an excuse not to do it.
00:27:34.91\00:27:37.23
Just go in a regular
routine, but remember
00:27:37.26\00:27:39.62
always do it for
the right reasons.
00:27:39.65\00:27:40.96
Philippines 4:13
says, I can do all of things
00:27:40.99\00:27:44.07
who Christ strengthens
me. As, you stay with it
00:27:44.10\00:27:46.36
great things will
happen. God bless you.
00:27:46.39\00:27:48.56
Keep exercising,
I will look forward
00:27:48.59\00:27:51.01
to see you, next time.
00:27:51.04\00:27:52.03