The following program
is designed to demonstrate
00:00:02.25\00:00:03.88
simple workouts that you
can use to improve your health.
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Be sure to consult your
physician before beginning
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any exercise program.
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So, training is a very
effective way of going.
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And we are gonna
try and design one today
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especially for
women, stay tune find out
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what it is like
on Body and Spirit.
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Hello, I am Dick
Nunez, Exercise Physiologist
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and Principal of
Miracle Meadows in
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Mountain State
Leadership Academy
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in West Virginia.
Welcome to Body and Spirit.
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So, training has been
found to be extremely effective.
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It stimulates the
muscles far beyond
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in any other type of workout
that I have ever experienced.
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In fact, its most intense
workouts I have ever done.
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So, intense that I don't
even do them on regular basis.
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We can't really emulate
it totally with no exercise
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equipment or weights,
but we can get pretty close.
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So, we gonna do is just
now, helping me out today
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will be Madison and
Kim. Madison is a student
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at Mount State
Leadership Academy
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and Kim is at Miracle Meadows.
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Thank you. And
we wanna make sure
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we're getting
warmed up for this one.
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So, we are gonna reach
out. We are gonna switch.
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Go upon the toe as
we do it and reach,
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little slower. Up,
up, it's pretty much
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the only thing we will
do it at normal speed today.
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You get nervous already
Kim. We haven't started yet. No.
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I got it nervous when you
said the most intense workout
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that you are going
to do. Oh, okay. Yeah,
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I am old. You haven't
yet started. You still a kid.
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8 more each way.
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Alright, we'll start out
by doing our hands squeeze
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and turn to the
front, bring it out slowly.
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Push hard the whole time all
the way out and back in slow.
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Push hard, now back out.
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Keep it tends the whole time.
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Good, all the way out.
Back in slowly and out slow.
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We get slow. And then
slow, oh really, think so.
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Two more, out slow.
Slide over and making
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them going slow. And one more,
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out slow and in slow.
Now, we got to press down,
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slow and back up
slow, that's good
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its what we are
looking for and back up slowly
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and down slow 2 more
push slow and up slow
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and down slow and up
slow now we gonna turn
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upwards here we
go up and down and up
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and down slowly and 3
more up put attention on
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which way up high
and down slow and up,
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stay tight, stay
tight, stay tight and down.
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I know it makes you
tremble and up and up
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and up now hold out
squeeze it hard, squeeze,
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it's making me tremble too.
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Squeeze 5 more
seconds 4,3,2,1 good.
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Alright, now we are
going to take our hands
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like this like we are
going to do a bench press
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and press out we
got a heavy weight
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when it come
together in the middle
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and back and
push, oh your weights
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are heavier in that
Kim. And back and push
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good Madison, and
two more press, press,
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press, press, good
and back and press,
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press, press,
press. Good, alright.
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Relax, shaking them out.
Alright, lets stretch back,
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put your arms back,
put your shoulder blaze
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come together as
much as possible on this,
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10 more seconds.
Alright, now switch around
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and pull our shoulder blaze out.
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Steady pull out
as much as you can.
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And five more seconds 1,2,3,4,5.
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Good, alright. Now
bring the hands over the head.
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And you gonna pull
over slowly, pull over.
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And then back up and
pull good, and up and pull,
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pull, like you are
pulling out a heavy hard rope
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and up and pull, pull,
pull, pull, good and up.
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And pull, pull, pull,
good, good down back up.
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Three more pull, pull, pull,
pull, good and up and pull,
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pull, slowly, slowly,
and up last one and pull,
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focus, focus, good, excellent.
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Alright, now we gonna pull back.
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Drive the elbows back,
squeeze your shoulder blades
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as much as you can,
out slow come together,
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pull back.
Drive the elbows back.
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Now pull out slowly and back.
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Good, remember you
got a heavy weight out
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in front of you,
you are pulling slow.
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Squeeze the
shoulder blades together.
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And back out. Now
pull squeeze back there
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and back out and slow, good.
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Lets do about three
more. Pull, pull, squeeze back
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and out two more times.
Squeeze it and out, last one.
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Squeeze it together
and out. Alright, good.
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Arm up over the head
stretch your latissimus area.
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Here, Kim does
the conventional way
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and turn Madison
around, you can see
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how she does hers. I came
and come close to doing that.
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Okay, Madison, no
problem. Switch over.
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You did both sides
of that Madison and no,
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obviously she can't.
Alright, you have no problems
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scratching your
back. It's nothing worse
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when you have to
scratch your back and you can't
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reach that spot.
Five more seconds
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4,3,2,1 good. Alright. Oh boy,
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ready for the next
one. Now we gonna take
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like we got
really heavy dumbbells
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and we'll do some
lateral raises with them.
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So, we gonna up slow,
contract the shoulders
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at the top and we
are going back down
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and up, up, up, up, and
back down and up pull it
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squeeze your
shoulders and back down and up,
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up, up, up squeeze
at the top. Back down.
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Again let's go up,
up, up, up, up, good.
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Back down. Three more times,
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up, up, up. Good. Back down.
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Two more, up, up, up,
focus on what you are doing.
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Squeeze your
shoulders. Back down.
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One more time, up, up, up, up.
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Steady, squeeze your
shoulders. Back down.
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Okay, from here we
gonna pull up and down.
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And up and down
up, up, up, slowly.
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Good. Back down.
Good, we looking good
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and lets do three more
times. Up and up and last one
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pull up then move
your arms out and hold.
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Everyone thinking we are
spinning there. You welcome.
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And it's 10 seconds.
No, it's like I can't trick
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you in getting out
of that spot though.
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Yes, you do. Now, its 20.
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Okay, just a
little simple thing, just.
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Those are fun too.
There's 30, 30 more seconds.
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Holding on to it.
40. Those hands down,
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why are you waiting for?
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My arms feels
like a fascinating.
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50. 1, 2, 3, 4, 5,
6, 7, 8, 9, 10, good.
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Alright, grab a hold
of an arm, pull it across,
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stretch your shoulder
area. Five more seconds
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1,2,3,4,5 switch it.
Hold 5 more seconds 1,2,3,4,5.
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Okay, arms up. Now,
we gonna flex it down.
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Again, we are going to
do it slowly and squeeze,
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and squeeze, and
squeeze, and squeeze, good.
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Let's go five
more like that. Slow.
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1,2,3,4,5 now drop
them down from here.
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Slow and down.
Good, and up and down,
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up and down, up and down,
up slowly, and up and down,
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Three more and its 1, 2,
and 3. shake them out. Okay.
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Ready for some
more. Good. Oh, sure.
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Take your hands like
this, press down slow
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all the way out to side
and now back up to the center,
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push down slow and
back up slow. And down slow.
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And up slow. Down
slow. And up slow. Down slow.
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Flex. Up slow. Push
down, way down hold, up.
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Slowly press, press,
press all the way down way,
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down, flex. Back up slow
good. Again tight, tight, good,
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back up slow and down,
slowly, push, push, push.
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Good. Up, let's do 3
more, push, push, way down,
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flex, up slow. Two more push,
push, push, way down, flex.
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Back up. One more
time push, push, push,
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flex, flex, relax good.
00:16:56.10\00:16:59.01
Okay. Let's do few
breathes in and out.
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In and out. In and
out. Alright, lunges.
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Hands on you hips, want your
step out with your right leg
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go down slowly touch
your knee to the ground,
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come back up and
go right back down
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again without there
you go, also down again.
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Up slow down again,
2 more, down, and down.
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Good, switch.
Left leg out there now.
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Down, touch your
right knee to the carpet.
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Up, and twirl
down, good, up and down,
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and up and
down, and up and down.
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Back, right leg again,
and down and up, down, good,
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down, 3, down, 4. Again,
step back now with the left.
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Again down and up,
down and up, down and up,
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2 more, slow. Good.
One more time step back,
00:18:33.80\00:18:39.55
right leg, we are
doing five on each side.
00:18:41.22\00:18:44.33
Okay, down and up.
This is the third one,
00:18:45.23\00:18:48.24
down, there it's 2, down
its 3, down its 4, down 5.
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Switch, you doing
great girls. Down.
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Up, control down,
and down and down.
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You could slow.
Good. Step back right leg,
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its number 4. Down
and down and down, 2 more,
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down, good and down.
Excellent. Left leg again,
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almost done, good,
down and down and down
00:19:38.99\00:19:51.45
one more good.
Got one more time each
00:19:53.33\00:19:55.80
side and we are done with this.
00:19:55.83\00:19:57.87
You are doing great. I
don't do this right after.
00:19:57.90\00:20:00.13
Yeah, right. Now, you
know I'm not doing right now.
00:20:00.16\00:20:02.37
I was going to say
that you are not doing now.
00:20:02.40\00:20:06.10
Control, control,
slow. Good. Switch and down,
00:20:08.16\00:20:22.07
and slow, and slow
and slow, excellent.
00:20:22.10\00:20:31.20
You take you feel like
more than regular lunges,
00:20:33.44\00:20:34.75
I tell you. Yes.
00:20:34.78\00:20:35.88
Madison feel those pretty well.
00:20:36.78\00:20:37.89
Just a little.
Just a little. Alright.
00:20:37.92\00:20:40.97
Actually, just kind of
flashing give us some more.
00:20:41.00\00:20:42.84
No no. Go and lay
down on your side.
00:20:42.87\00:20:45.18
Alright, I want you
do is raise your leg up
00:20:49.30\00:20:51.20
slowly from the
side, slow and down slow,
00:20:51.23\00:20:55.71
and up slow,
pull, down slow. Good.
00:20:55.74\00:21:01.30
Up slow and down slow,
up and down, up and down.
00:21:01.33\00:21:11.83
Five more, up, slow
and down, up slow and down.
00:21:12.68\00:21:19.99
Three more. Good.
Up, pull and again,
00:21:21.27\00:21:28.05
up and pull. Alright,
turn over on the other side.
00:21:28.08\00:21:32.11
Alright, raise up, down
slow, up slow, flex, down slow,
00:21:38.02\00:21:44.52
up slow, down slow, up slow,
down slow, up, down, up slow,
00:21:44.55\00:21:57.15
down slow, five
more, feel a lot more
00:21:58.22\00:22:01.09
this way don't you?
Yes. Up slow, down slow,
00:22:01.12\00:22:05.76
two more, up slow, down slow,
one more up and down, good.
00:22:06.75\00:22:13.24
Why do we have to
slow down than fast?
00:22:13.27\00:22:15.47
Just the way muscle fibers work.
00:22:15.50\00:22:17.34
It brings in more
fast twitch fibers actually
00:22:17.37\00:22:20.14
by doing it slow.
Fast reps actually,
00:22:20.17\00:22:22.71
fast reps work
slow twitch fibers,
00:22:22.74\00:22:25.17
slow reps work twitch
fibers, just the opposite.
00:22:25.20\00:22:29.12
And the twitch
fibers are the ones
00:22:29.92\00:22:30.89
that get the most
fatigued, need the most rest
00:22:30.90\00:22:33.55
and recovery. Once you fatigue
00:22:33.58\00:22:34.79
a fast twitch fiber,
it just needs to rest.
00:22:34.82\00:22:37.05
So, that's why
people when who do set after
00:22:37.08\00:22:39.35
set after set after set,
they are really just being
00:22:39.38\00:22:41.87
into themselves and
cutting in their recovery time.
00:22:41.90\00:22:44.30
My key to
strength is not how often
00:22:44.33\00:22:47.30
I work out or how
long I work outside
00:22:47.33\00:22:49.24
by working hard and then rest.
00:22:49.27\00:22:51.34
Okay. Okay. I
like you to lay back
00:22:51.37\00:22:54.27
on your side and
get hold of your ankle
00:22:54.30\00:22:55.98
and that was an
excellent question,
00:22:56.01\00:22:58.02
and you certainly have
deserved a stretch break now.
00:23:02.31\00:23:04.03
Yes, thank you so
much. When you work this hard
00:23:04.88\00:23:08.43
doing stretching
feels so rewarding,
00:23:08.46\00:23:11.87
you know, one
feels like it's a treat
00:23:11.90\00:23:13.31
to be able to stretch
these muscles after working
00:23:14.14\00:23:15.62
that hard. Five more
seconds 4,3,2,1. Switch over.
00:23:15.65\00:23:22.82
Both Kim and Madison
are very flexible. Good.
00:23:30.64\00:23:37.23
Five more seconds
1, 2, 3, 4 and 5. Good.
00:23:37.26\00:23:46.61
Have a sit
facing me. Legs apart.
00:23:47.70\00:23:50.04
Reach out to your left leg
and pull down, steady, pull,
00:23:52.80\00:23:58.30
don't want to bounce
your stretch that all,
00:23:59.94\00:24:01.22
wanna hold them
statically. 10 more seconds
00:24:01.25\00:24:04.95
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Switch over. Good.
00:24:04.98\00:24:19.49
Hold, excellent. 10 more seconds
00:24:22.96\00:24:26.82
1, 2, 3, 4, 5, 6, 7, 8,
9, 10, reach forward. Good.
00:24:26.85\00:24:41.96
Now, all of you can do
that home don't feel bad
00:24:43.38\00:24:45.53
because these
girls are very flexible.
00:24:45.56\00:24:47.28
I am doing good just to
get beyond 90 degree angle
00:24:47.31\00:24:51.10
with my Torso. Five more seconds
00:24:51.13\00:24:54.26
1,2,3,4,and 5. Lay
back in abdominal position.
00:24:54.29\00:25:01.03
Alright, hands binding
the neck crunch slowly,
00:25:07.60\00:25:10.66
up slow, down slow, up
slow, hold, down slow, up slow,
00:25:11.80\00:25:21.08
good, down slow, up slow,
slow, down slow. You can try
00:25:22.35\00:25:29.83
and do one vertebrae at a
time. Up slow, good Madison,
00:25:29.86\00:25:34.76
excellent, good,
back down slowly.
00:25:34.79\00:25:37.99
Up slow and down
slow. Five more times,
00:25:41.07\00:25:48.17
up slow and down
slow, up slow and down
00:25:48.20\00:26:01.26
there is going to three more up,
00:26:01.29\00:26:05.33
slowly squeeze,
squeeze, squeeze, down slow,
00:26:05.36\00:26:10.82
and two more up,
up, up, contract,
00:26:10.85\00:26:18.55
down slow,
excellent. One more time up, up,
00:26:19.75\00:26:25.09
up, up, up, and
down slow. Excellent.
00:26:26.04\00:26:31.63
Okay, on your feet. Oh,
yes. Let's do some nice turns.
00:26:31.66\00:26:39.32
Yeah, this one. Felt
those pretty well too.
00:26:39.35\00:26:42.17
Oh, yeah. Good.
10 more each way.
00:26:42.20\00:26:53.42
Nice relaxing way to finish
the workout. Oh, finishing.
00:26:54.91\00:26:58.21
and 10. Good ladies.
00:26:58.24\00:27:24.85
Thank you. You did
a good job. See you.
00:27:24.88\00:27:26.62
As you can see a slow
workout can be a very,
00:27:29.33\00:27:31.12
very effective one.
These girls did tremendous
00:27:31.15\00:27:33.24
as they went through
the phases to get much
00:27:33.27\00:27:35.11
more thorough workout, but
it may not be for everybody.
00:27:35.14\00:27:38.14
But, here on Body and Spirit
00:27:38.17\00:27:39.24
we are here to reach as
many people as possible.
00:27:39.27\00:27:41.56
Remember
whatever exercise you do,
00:27:41.59\00:27:43.58
you always want to do
it for the right reason.
00:27:43.61\00:27:45.25
Philippians 4:13
says, I can do all of things
00:27:45.28\00:27:48.75
through Christ
who strengthens me.
00:27:48.78\00:27:50.23
That's a promise we can count.
00:27:50.26\00:27:51.83
God bless you happy
exercise, see you next time.
00:27:51.86\00:27:54.93