The following program
is designed to demonstrate
00:00:01.68\00:00:04.04
simple workouts that you can use
00:00:04.07\00:00:05.61
to improve your health.
00:00:05.64\00:00:06.61
Be sure to
consult your physician
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before beginning
any exercise program.
00:00:10.13\00:00:12.08
When it comes to
exercise most people have a more
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as better
mentality. Throughout years,
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the opposite is true. Stay tune
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and find out why
next 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 Mountain
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State Leadership
Academy in West Virginia.
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Welcome to Body and
Spirit. During my 20 years
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in the Athletic
Club Industry, I saw lot
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of people come
through and workout
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and basically just beat
their heads against the walls.
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They tried for this
pursuit of physical fitness
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and leaner, healthier body.
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I know myself back
when I was involved
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in pro-bodybuilding. I
used to train 7 days a week,
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four hours a day.
My best bench press
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back then was around 455 pounds.
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Over the years, I got into
a whole different mentality.
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In fact, now at the
age of 46, I only train
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15 to 20 minutes
three days a week
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and now I have a
bench press up around 500.
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And I do this
now on a vegan diet
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as apposed to my
very high animal diet
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back then, which
would composed of a gallon
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of milk half dozen
eggs, and three pounds
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of meat everyday. So,
you can really get more out
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of your exercise
if you do less of it.
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Because you do
less, you get the recovery
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time in. That's been
my big key to success.
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So when I go
through a good hard workout
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today and we will
see that by doing less,
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we will actually get more.
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Helping me out
today will be my son
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Rick and also
Will. Both students at
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The Mountain State
Leadership Academy.
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Alright, we
have our chairs here.
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But we are not
gonna sit down just yet.
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We are gonna just
do little warming up.
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We are gonna
reach up and switch over
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and reach, and reach, and reach,
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and reach, and
reach, reach. Good.
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Ten more. 1, 2, and 3, 4,
5, 6, 7, 8, 9, and 10, good.
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We are gonna use our
chairs. I have you both come
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to these two, right
here. We are gonna do push ups
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off the chairs,
so Rick will be here,
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Will, you will be here.
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And what I'll do is I
make sure they don't slide.
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Okay, in push up position.
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Then have your
hands up to the side,
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low yourself
down, and push up, good.
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This just gives us a
little variation of a
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push up. Oh!
They are doing great.
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It looks easy. Keep going. Okay,
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rest for moment just stand up.
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Okay, take couple of breaths.
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Alright, back to it
again. 1, 2, maybe 10,
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3, 4, 5, 6, 7, 8,
9, 10. Good job guys.
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Okay, turn back to the front.
Alright, let's just put the
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hands behind the
head, stretch back,
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and pull back. 10 more seconds;
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1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
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Pull across. Pull
steady, pull, pull, pull, pull
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your shoulder blades
out, 4, 5, 6, 7, 8, 9, 10.
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Alright, let's move
behind the chairs again.
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Let's push them
little bit forward.
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Alright, what we are
gonna do is we gonna do
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our back. We can
start by doing our exercise
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or reach out and pull
and pull and pull, good,
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do 20 of them, 6,
7, 8, 9, 10, 11, 12,
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13, 14, 15, 16,
17, 18, 19, and 20.
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Turn around and pull,
pull, pull, it's 4, 5, 6, 7, 8
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9, 10, 11, 12, 13, 14,
15, 16, 17, 18, 19, and 20.
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Push your chairs
forward just little bit more.
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Okay, lean
forward, just push down.
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If you don't have enough room
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then you can push
forward little more.
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Down, and we gonna
lean forward like this,
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and back down and up
and down, and up and down,
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and up. 10 more,
it's 1, and 2, 3, 4, 5, 6,
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7, 8, 9, 1 more time 10.
Now down and hold, hold it,
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hold it, 10 seconds, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10.
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Good. Alright.
Pull it back little bit.
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Put your arm up over
the head. Pull, hold it,
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10 more seconds; 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
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Switch over and pull
and pull 10 more seconds;
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1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
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Alright I want you
two to stay back there,
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so that we have
little more room.
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Put out the arms out.
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Let's do arm
circles. And make them larger,
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and smaller, and
larger, and small.
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Now reverse it, and
reverse it, and reverse it,
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make them bigger, down
straight, down straight,
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straight them out Rick, smaller.
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And go to front,
and larger, and small.
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Back and front,
byre hold and back.
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We are not holding it,
just we would byre the hold.
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Okay, now we
wait, arms out straight,
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and up, Rick up higher.
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Here we go, keep
the palms flat down.
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Who those at home,
if you need to drop
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your arms, okay.
You guys hang in there.
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There is 15 seconds. Good.
It always feels really good
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when we put our arms down.
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Like Will was telling me
one time he wanted to try this
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for 2 minutes,
although just go for 1 minute.
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It's 30. Or else today
you want to do 2 minutes.
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Yes, 2 minutes. I
think we just go on there.
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40, 4, 5, 6, 7, 8, 9, 50,
1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
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good. Just roll the
shoulders up and around.
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And so 7 more; 1, 2, 3,
4, 5, 6, and 7, other way.
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around, And so 7
more; 1, 2, 3, 4, 5, 6, 7.
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Bring arm up across,
pull, 10 more seconds; 1, 2, 3,
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4, 5, 6, 7, 8, 9, 10.
Across, hold 10 more seconds;
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1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
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Alright, let's have a sit
in the chair. Just put it over
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little bit Will. We
are gonna lean forward.
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Palm up. We are
gonna curl the arms
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slowly and back
down, up slow, good,
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and all the way
down, slow, down, it's 4,
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and 5, keep my
pace, 6, 7, slow 8, 9,
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slow, 10, 11, 12,
13, good, 14, 15, 16, 17,
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3 more 18, 19, 20. Switch over.
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Curl, 2, 3, 4, little
slower, 5, 6, 7, 8, 9, 10.
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1, 2, 3, 4, slow 5,
6, 7, 8, 2 more 9, 10.
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Shake them out.
Okay, put some air
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in and out, in and
out, 2 more in and out,
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1 more time in and out.
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Okay, fellows we are
gonna do some bench dips.
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Let me get around behind here,
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so I can block
the chairs for you.
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I wanna make
sure they don't slide.
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Go and stand up Will,
and pull this too back
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well you use these 2 chairs.
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Rick will be on this one,
Will you will be on that one.
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Right, go and get position.
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Your hands gonna need to
be on side or to the front.
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Okay, low yourself
down and push up, good,
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and up, good. Low yourself down.
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This is a fairly
aggressive tricep exercise.
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You can also do
this with your legs bent
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if you need to that
will make it easier.
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Because you can
actually help push yourself up
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with your legs trying to way up,
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and up, and up,
and up, and up, up, up.
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Go and rest a
moment. Right, good.
00:14:16.74\00:14:23.50
Guys look like
you are resting well.
00:14:23.53\00:14:25.87
Its time to go away
Get back up a position.
00:14:25.90\00:14:28.28
I understand you do
one more set of ten.
00:14:28.31\00:14:32.29
Okay, go. 1 and 2, 3,
4, 5, 6, 7, 8, 9, 10, good.
00:14:32.32\00:14:49.86
Alright, let's bring
arm up over the head again
00:14:49.89\00:14:52.35
because we can also stretch
tricep in that way, and pull.
00:14:52.38\00:14:56.31
Hold that for 10 more seconds;
00:14:56.34\00:15:02.20
1, 2, 3, 4, 5, 5, 7,
8, 9, 10. Switch sides.
00:15:02.23\00:15:12.14
Hold 10 more seconds;
1, 2, 3, 4, 5, 6, 7, 8,
00:15:12.17\00:15:26.48
9, and 10, good. Okay, let's
put the chairs in position.
00:15:26.51\00:15:32.67
Get them little more.
Let's have the seat back down
00:15:32.70\00:15:37.97
there. And we are
gonna do leg extension.
00:15:38.00\00:15:41.79
Let's go one leg at a
time. And up and down,
00:15:41.82\00:15:46.38
you are having
one leg over the top.
00:15:46.41\00:15:48.14
Try and maximize our resistance.
00:15:48.17\00:15:52.21
10 more; 2, 3, 4,
5, 6, 7, 8, 9, 10.
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Switch over up. 2,
3, 4, 5, 6, 7, 8, 9, 10,
00:16:12.68\00:16:26.14
11, 12, 13, 14, 15,
16, 17, 18, 19, 20, good.
00:16:26.17\00:16:39.41
We stand up. Cross the arms.
Now another thing we can use
00:16:39.44\00:16:44.03
the chair for a
gauge for our deeply squat,
00:16:44.06\00:16:46.51
so squat down, so
you just barely feel it
00:16:46.54\00:16:49.14
and back up, down, don't
sit in it, just barely touch in.
00:16:49.17\00:16:55.13
Down, good, down, up,
down then up, down then up,
00:16:55.16\00:17:06.06
down, up, up, up. 10
more; 1, 2, 3, 4, 5, 6, 7, 8, 9,
00:17:06.09\00:17:38.94
and 10. Good job.
Let's come behind the chairs.
00:17:38.97\00:17:43.23
Put one leg up back behind you
00:17:43.26\00:17:49.40
and curl the leg up,
2, 3, we are into 30,
00:17:49.43\00:17:54.90
4, 5, 6, 7, 8, 9, 10, 11,
12, keep the leg up 14, 15,
00:17:54.93\00:18:12.38
16, 17, 18, 19, 10 more,
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:18:12.41\00:18:33.58
Switch and up, 2,
3, 4, 5, 6, 7, 8, 9,
00:18:33.61\00:18:46.42
10, 11, 12, 13, 14, 15,
16, 17, 18, 19, 10 more,
00:18:46.45\00:19:01.78
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:19:01.81\00:19:15.74
Now, while you
have to hold the chair,
00:19:15.77\00:19:17.40
reach back and grab the ankle
and stretch your quadricep.
00:19:17.43\00:19:19.46
Good.Hold that. 10 more seconds
00:19:19.49\00:19:32.12
1, 2, 3, 4, 5, 6,
7, 8, 9, 10. Switch
00:19:32.15\00:19:43.92
and hold 10 more seconds,
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:19:43.95\00:20:04.70
and 10. Will push your
chair up little further.
00:20:04.73\00:20:07.71
Okay, both you and
Rick, that one fine Rick.
00:20:07.74\00:20:09.96
Put your leg up on
here. Then we straight legged
00:20:09.99\00:20:13.93
and you gonna stretch
your hamstring that way.
00:20:13.96\00:20:19.95
Okay, you forward
into it. Good and hold out.
00:20:19.98\00:20:27.60
10 more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:20:27.63\00:20:39.94
Switch over and
hold 10 more seconds;
00:20:39.97\00:20:50.03
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:20:50.06\00:21:01.33
Okay, let's get them
all in even position again.
00:21:02.92\00:21:04.99
Come back to the edge.
Let's do some calf raises,
00:21:05.02\00:21:10.66
get them down on the toes. Good.
00:21:10.69\00:21:18.58
And let's go 20
more. It's 4, 5, 6, 7, 8,
00:21:25.90\00:21:37.37
9, 10 more, 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10, alright.
00:21:37.40\00:21:52.48
Push your chair
forward, and use that,
00:21:52.51\00:21:54.74
so you can
stretch your calf back.
00:21:54.77\00:21:56.15
Press it down to the
floor. 10 more seconds,
00:21:56.18\00:22:03.66
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:22:03.69\00:22:14.10
Switch over. Press
your heel to the ground
00:22:14.13\00:22:16.67
and hold. 10 more seconds,
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:22:16.70\00:22:33.31
Pull your chair back. Alright,
give yourself enough room,
00:22:33.34\00:22:36.50
so you can get down
there and do some crunches
00:22:36.53\00:22:37.74
and put our
legs up on the chair.
00:22:37.77\00:22:40.72
This will allow us to
not worry about position
00:22:40.75\00:22:46.78
of our legs. Put
those in good position.
00:22:46.81\00:22:48.51
Put those in good
position. Switch your hips
00:22:48.54\00:22:49.73
in little cross Rick.
Okay, hands behind your
00:22:49.76\00:22:52.42
neck and crunch,
we can go 50 of them
00:22:52.45\00:22:55.46
, 3, 4, 5, 6, 7, 8,
9, there is the first 10,
00:22:55.49\00:23:06.06
11, 12, 13, 14, 15,
16, 17, 18, 19, 20, good,
00:23:06.09\00:23:18.02
you are looking good.
2, 3, 4, 5, 6, 7, 8, 9,
00:23:18.05\00:23:27.87
30, 1, 2, 3, 4,
5, 6, 7, 8, 9, 40,
00:23:27.90\00:23:40.32
1, 2, 3, 4, 5, 6, 7,
8, hold the last one up.
00:23:40.35\00:23:50.24
Up and hold, good. 10
more seconds. 1, 2, 3, 4, 5, 6,
00:23:50.27\00:24:00.13
7, 8, 9, and 10,
good. Come on up.
00:24:00.16\00:24:05.75
Let's put the chairs back in
position. And we have a seat.
00:24:08.00\00:24:11.61
Put your chair up
and over there you go.
00:24:14.02\00:24:15.31
Alright, we are
gonna do little neck work.
00:24:15.34\00:24:18.38
Start from side to
side. Put your head on
00:24:18.41\00:24:20.97
one side of your
head. Push it over and back,
00:24:21.00\00:24:23.57
over and back. And 10 of
them. It's 4, 5, 6, 7, 8,
00:24:23.60\00:24:37.37
9, and 10.
Switch, push, and push,
00:24:37.40\00:24:45.78
and push, and push, push,
push, push. 3 more, 1, 2, 3.
00:24:45.81\00:25:00.54
Hands behind
your head. Lay back.
00:25:00.57\00:25:03.80
Look out and forward,
up and down, up and down,
00:25:03.83\00:25:11.08
up and down, up and
down, up and down, up, look up
00:25:11.11\00:25:20.13
and down, look up
and down, up and down,
00:25:20.16\00:25:25.65
up and down, good. Side to side.
00:25:25.68\00:25:26.70
Turn, and turn,
and turn, turn, good.
00:25:26.73\00:25:33.24
10 more, 1, and 2, 3,
4, 5, 6, 7, 8, 9, and 10.
00:25:33.27\00:25:53.34
Sit forward, you can
push the legs out and in,
00:25:53.37\00:25:57.47
out and in, out, out,
6, 7, 8, 9, 10, 11, 12,
00:25:57.50\00:26:15.16
13, 14, 5 more, 1, 2, 3, 4, 5.
00:26:15.19\00:26:26.99
And inside now. Squeeze
in and out, in out, 3, 4,
00:26:27.48\00:26:34.48
5, 6, 7, 8, 9, 10 more. 1,
2, 3, 4, 5, 6, 7, 8, 9, and 10.
00:26:34.51\00:26:58.80
Good. Alright,
fellows. Well done.
00:26:58.83\00:27:00.62
The more is better
philosophy in exercise
00:27:00.65\00:27:07.11
is not a healthy one
because when you do too much,
00:27:07.14\00:27:09.85
you cutting your recovery time.
00:27:09.88\00:27:11.41
The largest muscle
groups in the body,
00:27:11.44\00:27:14.26
the fast food fibers. Once
are exerted, they need rest,
00:27:14.29\00:27:17.16
not such an important
part of God's whole creation.
00:27:17.19\00:27:20.52
He set aside the Seventh Day
00:27:20.55\00:27:22.31
because he knew
that there is a time
00:27:22.34\00:27:23.80
were we actually
needed just to rest our body
00:27:23.83\00:27:26.17
and that time
period helps us to recover.
00:27:26.20\00:27:28.39
That's the same
thing with exercise.
00:27:28.42\00:27:30.37
Work hard. Do
your best, you can.
00:27:30.40\00:27:33.78
But don't worry
about going for so much.
00:27:33.81\00:27:36.09
Truly in the world of
exercise less is really better.
00:27:36.12\00:27:39.69
As long as, we are
rest, it's intensified,
00:27:39.72\00:27:42.33
well thought out exercise.
00:27:42.36\00:27:44.51
Remember do it
for the right reason.
00:27:44.54\00:27:46.40
Philippians 4:13
says, I can do all things
00:27:46.43\00:27:49.45
through Christ who
strengthens happy exercise.
00:27:49.48\00:27:51.73
I will look forward
to see you next time.
00:27:51.76\00:27:55.20