The following program
is designed to demonstrate
00:00:01.88\00:00:03.91
simple workouts that you
can use to improve you health.
00:00:03.94\00:00:06.57
Be sure to consult
your physician before
00:00:08.61\00:00:10.26
beginning any exercise program.
00:00:10.29\00:00:12.17
Super slow training has
been found the one of the
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most effective ways to
train. Are you wondering what
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it is, good stay tune and find
out next on Body and Spirit.
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Hello, I am Dick Nunez,
Exercise Physiologist and
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Principal of Miracle
Meadows and The Mountain State
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Leadership
Academy in West Virginia.
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Welcome to Body and
Spirit. Here we going to be
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putting in a lot
different exercise approach.
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It's super slow training,
its really exciting way of
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going and you will
really fell muscles far beyond
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regular workouts.
I am not going to say
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whole at a better, we are
just going to experience it.
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Helping me out today
will be Andrew and Jason,
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who are students
from the Mountain State
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Leadership
Academy. And they two are
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wondering what these is
all about. So let's go ahead.
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Lets start by loosening up
just little bit fellows, we
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are going to just
make some arm circles.
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Get up our bodies
ready to go its only thing we
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will be doing at normal
speed the rest of the day.
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Ten more 1, 2, 3, 4, 5,
6, 7, 8, 9 and 10, other way
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1, 2, 3, 4, 5, 6,
7, 8, 9 and 10 good.
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On the Body and
Spirit program we do a lot of
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movements using
muscle against muscle.
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And while we are
doing that a person can work
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really hard or
they could kind of low.
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And I think we know what
we are talking about here.
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So today on the
program we are actually do the
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repetitions very slowly
and we are going to focus
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on it as if we actually
have heavy weights in our
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hands and people
have unable to do this and
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various forms of
exercise get great results.
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We are going to start
with similar basic one that we
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are going to push real
hard here we are going to
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grab very slowly.
Good, now we are going to
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draw back slow
keeping the pressure on and we
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are going to back out
slowly, we have to push hard in
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order to get the results
here. More you do five with
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these, we do it slow
we don't need to go for
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as many repetitions.
One of the most effective
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training methods in the
weight lifting area is by
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doing what's called 10
second reps we actually
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do a 10 second
positive and 10 second negative.
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We do some of
those on the program
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on the squats and push ups.
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Let's go one more time
and now lets press down
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push hard draw back
in, push hard and up,
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go slow and up, slow
and up one more time.
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And up and when you
go up over head slowly
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and down, and up
press hard and down.
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And up and down and up,
push hard, push hard and down.
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One more time up, up,
up press hard push, push,
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push, push relax.
Take your hands like you
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got a bench press push
slow, come across back.
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Push, push, flex your
muscles hard as you do it.
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Press, press, press and
back press, press, press
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good again and press, press,
focus, focus, focus, good.
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Two more press,
press, press, one more time
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and press, press.
Bring it together good.
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How you feel Andrew?
So good How are you Jason?
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Great. Tough, isn't it?
Yes. Alright let's stretch back,
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your really enjoy the
stretch now just lay back
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like your will take a nice big
yawn except don't yawn. Okay.
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And across where
your shoulder blades up
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and again back and across.
Good. We need to grab some
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more of our
imaginary heavy weight. Yeah.
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This time we are going
to reach up, like we are
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going a pull down, we
are going to pull slow
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squeeze shoulder
blades back in, pull them out
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as go back up. Now
pull, pull, pull and up good.
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Apart, pull, squeeze
them together good. Now up
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good again pull, pull,
pull, squeeze together.
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Up, up, up round
again pull, pull slowly.
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Focus act like you are
pulling a really heavy weight.
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Chest is up bring
your shoulder blades apart.
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Two more time, pull, pull,
pull squeeze apart each up.
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One more time
squeeze, squeeze, squeeze it,
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squeeze it up and
together now reach out.
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Now we are taking it
in. Good, squeeze back out
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push your shoulders
blades out if you geld out,
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act like that weight is
heavy that you got a hold up.
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Squeeze it back out push
your shoulder blades out, good.
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Three more squeeze
back, squeeze back,
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squeeze it and back
out. And two more slow,
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slow, squeeze and back
out. Push your shoulder
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blades out, one more
time squeeze it back, squeeze
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it back and
reach out, excellent.
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Alright. Stay back one more time
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from there put across,
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now arm up over
the head and pull.
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Ten more seconds 1, 2, 3,
4 , 5, 6 ,7 ,8, 9, 10 stretch
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the other side and hold 1,
2, 3, 4, 5, 6, 7, 8, 9, 10.
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Let's get couple of
breaths going on our next one.
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One more time. Okay
fellows, we got really
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heavy dumbbells this
time. We will do some
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lateral raises ready.
Hold it them and up slow,
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raise them up. Raise,
raise, squeeze the shoulders
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down slow and slow,
good, good and up, up, up
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steady and slow flex
your muscles hard back down,
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down, down, good. Up, up,
up, up focus squeeze down,
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down, down, down
again. Up slow, slow, slow,
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slow squeeze your shoulders
they are at the top now
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down slow, slow,
slow. And up, dumbbells are
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heavy we are working hard.
We are going slow, slow, slow.
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Squeeze the shoulders
squeeze them down slow,
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slow, slow good.
And up, up, up, up, up
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slow focus squeeze
it, squeeze it, squeeze it
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down, down, down.
Now we got a heavy
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weight we are pulling up,
pulling up, we are pulling up,
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up, up back down, down,
tight. Now go up, up, up, tight
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and slow. Focus your
muscles as you do it.
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Back down, down,
good. Up, up, up its heavy,
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pulling slow, slow,
slow, good, down, down, down.
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Now up, up, up keep
pulling pull, pull, pull,
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pull and down, good,
good. One more time pull, pull,
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pull, pull, pull, pull, pull,
hold it tight, tight, tight.
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Flex your muscles hard
on the upper back around
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your neck flex them.
Ten more seconds, 1, 2, 3,
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4, 5, 6, 7, 8, 9 relax good.
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And if you are
wondering whether this actually
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work out or not look
at Andrew for a second if
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you can give a more of
a close shot on him here.
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I like you to look at
him he is really started and
00:12:06.43\00:12:08.75
inspire and you know I vision
this workout before I did.
00:12:08.78\00:12:13.31
Although Jason,
your doing a good job too
00:12:13.34\00:12:16.14
I just had a feeling
and Andrew you would be
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really able to put your
mind in to these exercises
00:12:18.20\00:12:21.06
and I have seen
exactly what I thought I would
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and you are really
good in workout aren't you?
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Yeah, I am. So I just knew that
00:12:25.13\00:12:27.73
Andrew would able
handle that and if you
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really focus it will be
just an awesome workout.
00:12:30.14\00:12:32.28
Alright let's
bring your arm across and
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stretch your shoulder.
00:12:34.38\00:12:35.35
Alright let's hold
up for 10 more seconds.
00:12:43.41\00:12:45.25
1, 2, 3, 4, 5, 6, 7, 8, 9,
10 switch pull, good, steady
00:12:45.28\00:13:03.22
hold, good. 10 more seconds 1,
2, 3, 4, 5, 6, 7, 8, 9 and 10.
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Alright now we are
going to reach out. Now we are
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going to do our biceps
slowly, flexing down slow.
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Squeezing hard and we
are going to reach out and
00:13:27.17\00:13:32.95
flex, flex slowly squeeze out.
Flex hard, slow, squeeze down,
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squeeze down, flex good.
Now out, flex slow, flex,
00:13:44.70\00:13:55.20
flex, flex, flex good
out. And flex slowly good, out.
00:13:55.23\00:14:10.95
Now flex down strong, flex,
flex, flex it hard and out.
00:14:14.37\00:14:20.93
Let's go three more,
flex it down, flex it down,
00:14:23.69\00:14:27.90
flex, flex,
flex, good reach out.
00:14:27.93\00:14:32.83
And two more flex,
flex, flex it good and out.
00:14:35.53\00:14:43.51
One more time flex,
flex hold that, hold it,
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flex hard, flex,
flex, flex. Ten more seconds
00:14:52.61\00:14:57.69
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:14:57.72\00:15:07.56
Alright we will get a
few breaths in and out and in
00:15:15.74\00:15:22.15
and out and in and out, good.
00:15:23.50\00:15:29.87
Alright now we are
going to do some press down
00:15:30.77\00:15:32.25
action we take our
elbows and we are going to act
00:15:32.28\00:15:35.35
like we got a heavy
weight we are driving it down.
00:15:35.38\00:15:37.72
Driving it down lock
the arms hard, bring them up
00:15:38.36\00:15:42.42
to the centre we go
down. We are going to go out
00:15:43.60\00:15:47.43
side of our legs and
extend totally out should
00:15:47.46\00:15:50.86
be flexing your
triceps hard, good.
00:15:50.89\00:15:54.20
And push, push, push,
push, you should really be
00:15:55.39\00:16:00.15
feel those triceps. You
go on to that lock position,
00:16:00.18\00:16:02.96
good, press, press,
press. Nice thing about doing
00:16:03.87\00:16:09.94
these is you are not
constrained by any piece
00:16:09.97\00:16:11.55
of equipment, you
can actually take your
00:16:11.58\00:16:13.55
muscles to a normal
range of maximum contraction,
00:16:13.58\00:16:18.12
good, slow. Now press
against it, press against it.
00:16:18.15\00:16:24.40
Force your muscles and
contract hard good, good,
00:16:24.43\00:16:28.16
good, good. Your
looking really good fellows,
00:16:28.19\00:16:30.85
we are going to
do five more these.
00:16:30.88\00:16:32.33
There is 1 up slow
again there is 2 up slow.
00:16:34.59\00:16:44.86
Flex your triceps hard
as you go down there is 3 up
00:16:46.91\00:16:52.19
under control, two more
press, press, press this 4.
00:16:52.22\00:17:00.47
Last one coming up
press, press, press,
00:17:01.66\00:17:06.71
press there is 5.
Hold it; hold it 10 seconds
00:17:06.74\00:17:12.61
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Alright, shake it out.
00:17:12.64\00:17:26.05
Let's get some air in to
the nose and out and in and out.
00:17:29.70\00:17:39.90
Two more times in and
out last one in and out good.
00:17:39.93\00:17:54.09
Your ready for more? Yup. Jason.
00:17:55.43\00:17:57.79
We are going go to
squats now and cross your
00:18:00.20\00:18:03.11
elbows and we have done
these before, these are 10
00:18:03.14\00:18:05.94
second reps. So we will
just go out from here with
00:18:05.97\00:18:09.32
our usual joy and
pleasure. Okay, down slow
00:18:09.35\00:18:13.14
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:18:13.17\00:18:32.34
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:18:32.37\00:18:52.47
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:18:52.50\00:19:13.06
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:19:13.09\00:19:33.55
Down 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:19:33.58\00:19:43.75
1, 2, 3, 4, 5, 6, 7, 8,
9, Two more 1, 2, 3, 4, 5, 6,
00:19:43.78\00:19:59.09
7, 8, 9, 10. 1, 2,
3, 4, 5, 6, 7, 8, 9.
00:19:59.12\00:20:12.47
Last one 1, 2, 3,
4, 5, 6, 7, 8, 9, 10.
00:20:13.02\00:20:23.64
1, 2, 3, 4, 5, 6,
7, 8, 9 Down and hold,
00:20:23.67\00:20:34.39
and trying to
hold for one minute.
00:20:35.76\00:20:36.88
Hold tight move back
up, hip should be out.
00:20:39.87\00:20:45.30
Each 10 second. Now
it's being a tough workout
00:20:46.53\00:20:52.27
already hanging there
we done here pretty quick.
00:20:52.30\00:20:54.36
It's 20 guys doing
great. You need to rest at home
00:20:56.52\00:21:01.90
that's fine
otherwise hang in there.
00:21:01.93\00:21:04.31
Thirty good,
excellent Jason your good,
00:21:06.17\00:21:11.72
forty hang on. Try and
keep your chest up Andrew.
00:21:16.18\00:21:24.19
There we go 10, 9, 8,
7, 6, 5, 4, 3, 2, 1 good.
00:21:24.78\00:21:37.91
Alright, guys deserve a
break lay down on the floor.
00:21:39.07\00:21:43.09
Lay down your side get
a hold of your ankle, pull
00:21:47.78\00:21:52.45
back good. Keep it the
breathing going into the
00:21:52.48\00:22:01.34
nose out to the mouth.
00:22:01.37\00:22:02.60
Ten more seconds 1, 2,
3, 4, 5, 6, 7, 8, 9 and 10.
00:22:06.51\00:22:18.26
Switch over, get hold
of your ankle and pull.
00:22:18.29\00:22:24.96
Should get good
stretch about now and 10 more
00:22:29.83\00:22:35.68
seconds, 1, 2, 3, 4,
5, 6, 7, 8, 9 and 10.
00:22:35.71\00:22:46.57
Lay on your back putting
your knee up to your chest,
00:22:47.09\00:22:49.48
put the other leg
straight. Good. Pull steady,
00:22:51.63\00:22:56.85
10 more 1, 2, 3, 4, 5,
6, 7, 8, 9 leg straight up,
00:22:59.40\00:23:09.84
pull behind the knee now
good. Good Jason, like a good
00:23:11.17\00:23:17.79
partner on the football team.
00:23:17.82\00:23:18.95
Hold 10 more seconds 1,
2, 3, 4, 5, 6, 7, 8, 9, 10.
00:23:22.53\00:23:33.87
Switch over, boys
would amaze it how high some
00:23:34.48\00:23:39.87
of the professional
football league partners can
00:23:39.90\00:23:41.86
bring their legs its
just incredible watching snap
00:23:41.89\00:23:44.34
that leg way up high.
Ten seconds 1, 2, 3, 4, 5,
00:23:44.37\00:23:52.37
6, 7, 8, 9, 10
up. Pull good, good,
00:23:52.40\00:24:02.84
10 more seconds 9, 8,
7, 6, 5, 4, 3, 2, 1 good.
00:24:06.65\00:24:16.97
Up on your feet.
Well, we are trying to do
00:24:17.00\00:24:21.42
some abdominal
crunches slowly from standing
00:24:21.45\00:24:24.00
position this will be
a little more difficult.
00:24:24.03\00:24:25.54
Hands bind the back we
are going to crunch slow,
00:24:25.57\00:24:28.62
focus on tracking your
abdomen on the whole way
00:24:29.10\00:24:31.22
and we are going
to go over slowly.
00:24:31.82\00:24:33.27
Now back up slow, keep
the abdominal contract to
00:24:36.54\00:24:40.07
the whole way and
now lay back, good.
00:24:40.10\00:24:45.55
Contract flex your
abdomen as you come back
00:24:45.58\00:24:49.09
forward keep flexing it,
tighten it as we bend over.
00:24:49.12\00:24:53.25
Keep it tight, keep it
tight, keep it tight, now
00:24:54.82\00:24:59.29
lay it back, excellent.
Crunch slow over, keep it
00:24:59.32\00:25:06.49
flex up slowly and lay
back, flex slow over good.
00:25:06.52\00:25:21.74
And bring it up, keep
flexed hold it now lay
00:25:24.65\00:25:28.94
back and flex, flex,
good and up and lay back
00:25:28.97\00:25:43.07
abdominal stretch. Crunch
again over slow, excellent.
00:25:43.10\00:25:51.65
Up and lay back. Let's go
about three more of these.
00:25:52.69\00:25:59.12
Crunch over, over, set
tight, back up lay back.
00:25:59.15\00:26:10.01
Back up and lay back, good.
00:26:21.20\00:26:27.04
Alright, let's turn and
turn good and turn and turn.
00:26:28.14\00:26:40.40
Five more each way there is
1 and 2 and 3 and 4 and 5, good
00:26:43.27\00:27:14.00
Alright fellows
thanks a lot well-done.
00:27:14.03\00:27:16.04
As you could see a
super slow workouts very
00:27:19.72\00:27:21.64
intense, very effective,
even without equipment
00:27:21.67\00:27:24.49
you just cause for
focus and concentration.
00:27:24.52\00:27:26.96
Put your mind where
ever your muscles are but
00:27:27.40\00:27:29.44
enjoy the workout as
well. You don't up make
00:27:29.47\00:27:31.76
drudgery or you
want make something you
00:27:31.79\00:27:33.11
could stay with,
something you can
00:27:33.14\00:27:34.60
glorify god word.
Because that's the
00:27:34.63\00:27:36.41
important part we want
to get in something that is
00:27:36.44\00:27:38.34
routine just as our private
life and our spiritual life
00:27:38.37\00:27:41.50
should be just
part of our daily life.
00:27:41.53\00:27:43.37
Also remember whenever
you exercise you do it for
00:27:44.27\00:27:46.66
the right reasons.
In Philippians 4:13 says
00:27:46.69\00:27:49.50
I can do all
things through Christ who
00:27:49.77\00:27:52.02
strengthens me.
God bless you, happy
00:27:52.05\00:27:54.36
exercise, see you next time.
00:27:54.39\00:27:55.79