The following program
is designed to demonstrate
00:00:01.63\00:00:04.03
simple workouts that you can use
00:00:04.03\00:00:05.60
to improve your health.
00:00:05.60\00:00:06.57
Be sure to
consult your physician
00:00:08.50\00:00:10.07
before beginning
any exercise program.
00:00:10.07\00:00:12.04
When it comes to
exercise most people have a more
00:00:13.68\00:00:17.31
as better
mentality. Throughout years,
00:00:17.31\00:00:19.45
the opposite is true. Stay tune
00:00:19.45\00:00:21.68
and find out why
next on Body and Spirit.
00:00:21.68\00:00:24.09
Hello. I am Dick
Nunez, Exercise Physiologist
00:00:24.09\00:00:55.12
and Principal of
Miracle Meadows in Mountain
00:00:55.12\00:00:56.72
State Leadership
Academy in West Virginia.
00:00:56.72\00:00:58.49
Welcome to Body and
Spirit. During my 20 years
00:00:58.92\00:01:02.39
in the Athletic
Club Industry, I saw lot
00:01:02.39\00:01:04.03
of people come
through and workout
00:01:04.03\00:01:05.89
and basically just beat
their heads against the walls.
00:01:05.89\00:01:07.73
They tried for this
pursuit of physical fitness
00:01:07.73\00:01:10.53
and leaner, healthier body.
00:01:10.53\00:01:12.73
I know myself back
when I was involved
00:01:12.73\00:01:14.77
in pro-bodybuilding. I
used to train 7 days a week,
00:01:14.77\00:01:17.37
four hours a day.
My best bench press
00:01:17.37\00:01:19.37
back then was around 455 pounds.
00:01:19.37\00:01:21.68
Over the years, I got into
a whole different mentality.
00:01:21.68\00:01:24.98
In fact, now at the
age of 46, I only train
00:01:24.98\00:01:28.48
15 to 20 minutes
three days a week
00:01:28.48\00:01:30.52
and now I have a
bench press up around 500.
00:01:30.52\00:01:32.62
And I do this
now on a vegan diet
00:01:32.62\00:01:34.66
as apposed to my
very high animal diet
00:01:34.66\00:01:36.79
back then, which
would composed of a gallon
00:01:36.79\00:01:38.89
of milk half dozen
eggs, and three pounds
00:01:38.89\00:01:41.06
of meat everyday. So,
you can really get more out
00:01:41.06\00:01:43.93
of your exercise
if you do less of it.
00:01:43.93\00:01:46.27
Because you do
less, you get the recovery
00:01:46.27\00:01:48.34
time in. That's been
my big key to success.
00:01:48.34\00:01:50.74
So when I go
through a good hard workout
00:01:50.74\00:01:52.87
today and we will
see that by doing less,
00:01:52.87\00:01:57.01
we will actually get more.
00:01:57.01\00:01:58.21
Helping me out
today will be my son
00:01:58.21\00:02:00.85
Rick and also
Will. Both students at
00:02:00.85\00:02:03.39
The Mountain State
Leadership Academy.
00:02:03.39\00:02:04.72
Alright, we
have our chairs here.
00:02:08.09\00:02:11.83
But we are not
gonna sit down just yet.
00:02:11.83\00:02:13.33
We are gonna just
do little warming up.
00:02:13.33\00:02:15.60
We are gonna
reach up and switch over
00:02:15.60\00:02:18.27
and reach, and reach, and reach,
00:02:18.27\00:02:21.67
and reach, and
reach, reach. Good.
00:02:21.67\00:02:27.11
Ten more. 1, 2, and 3, 4,
5, 6, 7, 8, 9, and 10, good.
00:02:27.11\00:02:51.37
We are gonna use our
chairs. I have you both come
00:02:51.37\00:02:55.04
to these two, right
here. We are gonna do push ups
00:02:55.04\00:02:57.57
off the chairs,
so Rick will be here,
00:02:57.57\00:03:01.41
Will, you will be here.
00:03:01.41\00:03:03.01
And what I'll do is I
make sure they don't slide.
00:03:03.01\00:03:04.98
Okay, in push up position.
00:03:04.98\00:03:07.85
Then have your
hands up to the side,
00:03:07.85\00:03:08.82
low yourself
down, and push up, good.
00:03:08.82\00:03:13.82
This just gives us a
little variation of a
00:03:13.82\00:03:15.59
push up. Oh!
They are doing great.
00:03:15.59\00:03:19.23
It looks easy. Keep going. Okay,
00:03:19.23\00:03:26.80
rest for moment just stand up.
00:03:26.80\00:03:28.27
Okay, take couple of breaths.
00:03:28.27\00:03:31.14
Alright, back to it
again. 1, 2, maybe 10,
00:03:32.04\00:03:40.25
3, 4, 5, 6, 7, 8,
9, 10. Good job guys.
00:03:40.25\00:03:50.89
Okay, turn back to the front.
Alright, let's just put the
00:03:50.89\00:03:56.03
hands behind the
head, stretch back,
00:03:56.03\00:03:58.47
and pull back. 10 more seconds;
00:04:01.67\00:04:04.04
1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
00:04:04.04\00:04:13.92
Pull across. Pull
steady, pull, pull, pull, pull
00:04:13.92\00:04:22.09
your shoulder blades
out, 4, 5, 6, 7, 8, 9, 10.
00:04:22.09\00:04:29.86
Alright, let's move
behind the chairs again.
00:04:29.86\00:04:30.83
Let's push them
little bit forward.
00:04:32.37\00:04:35.17
Alright, what we are
gonna do is we gonna do
00:04:38.31\00:04:40.78
our back. We can
start by doing our exercise
00:04:40.78\00:04:42.98
or reach out and pull
and pull and pull, good,
00:04:42.98\00:04:51.65
do 20 of them, 6,
7, 8, 9, 10, 11, 12,
00:04:51.65\00:05:05.40
13, 14, 15, 16,
17, 18, 19, and 20.
00:05:05.40\00:05:17.81
Turn around and pull,
pull, pull, it's 4, 5, 6, 7, 8
00:05:17.81\00:05:30.63
9, 10, 11, 12, 13, 14,
15, 16, 17, 18, 19, and 20.
00:05:30.63\00:05:47.68
Push your chairs
forward just little bit more.
00:05:47.68\00:05:49.18
Okay, lean
forward, just push down.
00:05:49.18\00:05:52.48
If you don't have enough room
00:05:52.48\00:05:54.42
then you can push
forward little more.
00:05:54.42\00:05:55.72
Down, and we gonna
lean forward like this,
00:05:55.72\00:05:59.69
and back down and up
and down, and up and down,
00:05:59.69\00:06:10.43
and up. 10 more,
it's 1, and 2, 3, 4, 5, 6,
00:06:10.43\00:06:31.05
7, 8, 9, 1 more time 10.
Now down and hold, hold it,
00:06:31.05\00:06:43.26
hold it, 10 seconds, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10.
00:06:43.26\00:06:54.61
Good. Alright.
Pull it back little bit.
00:06:54.61\00:06:57.28
Put your arm up over
the head. Pull, hold it,
00:06:59.41\00:07:01.95
10 more seconds; 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:07:16.77\00:07:17.73
Switch over and pull
and pull 10 more seconds;
00:07:17.73\00:07:22.64
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:07:22.64\00:07:33.65
Alright I want you
two to stay back there,
00:07:33.65\00:07:35.15
so that we have
little more room.
00:07:35.15\00:07:36.12
Put out the arms out.
00:07:36.12\00:07:37.62
Let's do arm
circles. And make them larger,
00:07:37.62\00:07:45.89
and smaller, and
larger, and small.
00:07:45.89\00:07:54.67
Now reverse it, and
reverse it, and reverse it,
00:07:55.97\00:08:19.29
make them bigger, down
straight, down straight,
00:08:19.29\00:08:27.74
straight them out Rick, smaller.
00:08:27.74\00:08:30.27
And go to front,
and larger, and small.
00:08:30.27\00:08:43.79
Back and front,
byre hold and back.
00:08:43.79\00:08:51.73
We are not holding it,
just we would byre the hold.
00:08:51.73\00:08:54.73
Okay, now we
wait, arms out straight,
00:08:54.73\00:08:58.90
and up, Rick up higher.
00:08:58.90\00:09:01.34
Here we go, keep
the palms flat down.
00:09:01.34\00:09:03.84
Who those at home,
if you need to drop
00:09:03.84\00:09:06.44
your arms, okay.
You guys hang in there.
00:09:06.44\00:09:09.88
There is 15 seconds. Good.
It always feels really good
00:09:10.51\00:09:16.82
when we put our arms down.
00:09:16.82\00:09:17.92
Like Will was telling me
one time he wanted to try this
00:09:17.92\00:09:20.99
for 2 minutes,
although just go for 1 minute.
00:09:20.99\00:09:23.09
It's 30. Or else today
you want to do 2 minutes.
00:09:25.83\00:09:29.23
Yes, 2 minutes. I
think we just go on there.
00:09:29.23\00:09:35.10
40, 4, 5, 6, 7, 8, 9, 50,
1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
00:09:35.10\00:09:56.49
good. Just roll the
shoulders up and around.
00:09:56.49\00:09:59.23
And so 7 more; 1, 2, 3,
4, 5, 6, and 7, other way.
00:10:07.67\00:10:17.98
around, And so 7
more; 1, 2, 3, 4, 5, 6, 7.
00:10:17.98\00:10:36.03
Bring arm up across,
pull, 10 more seconds; 1, 2, 3,
00:10:36.03\00:10:47.64
4, 5, 6, 7, 8, 9, 10.
Across, hold 10 more seconds;
00:10:47.64\00:11:01.96
1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
00:11:01.96\00:11:12.30
Alright, let's have a sit
in the chair. Just put it over
00:11:12.30\00:11:15.27
little bit Will. We
are gonna lean forward.
00:11:15.27\00:11:20.41
Palm up. We are
gonna curl the arms
00:11:20.41\00:11:25.11
slowly and back
down, up slow, good,
00:11:25.11\00:11:29.48
and all the way
down, slow, down, it's 4,
00:11:29.48\00:11:35.56
and 5, keep my
pace, 6, 7, slow 8, 9,
00:11:35.56\00:11:50.41
slow, 10, 11, 12,
13, good, 14, 15, 16, 17,
00:11:50.41\00:12:13.60
3 more 18, 19, 20. Switch over.
00:12:13.60\00:12:22.57
Curl, 2, 3, 4, little
slower, 5, 6, 7, 8, 9, 10.
00:12:22.57\00:12:44.06
1, 2, 3, 4, slow 5,
6, 7, 8, 2 more 9, 10.
00:12:44.06\00:13:03.71
Shake them out.
Okay, put some air
00:13:03.71\00:13:07.05
in and out, in and
out, 2 more in and out,
00:13:07.05\00:13:19.26
1 more time in and out.
00:13:19.26\00:13:24.97
Okay, fellows we are
gonna do some bench dips.
00:13:24.97\00:13:27.77
Let me get around behind here,
00:13:27.77\00:13:30.27
so I can block
the chairs for you.
00:13:30.27\00:13:32.27
I wanna make
sure they don't slide.
00:13:32.27\00:13:33.61
Go and stand up Will,
and pull this too back
00:13:33.61\00:13:36.41
well you use these 2 chairs.
00:13:36.41\00:13:37.65
Rick will be on this one,
Will you will be on that one.
00:13:37.65\00:13:40.02
Right, go and get position.
00:13:40.02\00:13:42.15
Your hands gonna need to
be on side or to the front.
00:13:43.55\00:13:46.29
Okay, low yourself
down and push up, good,
00:13:46.29\00:13:50.73
and up, good. Low yourself down.
00:13:53.93\00:13:54.83
This is a fairly
aggressive tricep exercise.
00:13:54.83\00:13:57.03
You can also do
this with your legs bent
00:13:57.03\00:14:01.47
if you need to that
will make it easier.
00:14:01.47\00:14:03.10
Because you can
actually help push yourself up
00:14:03.30\00:14:05.44
with your legs trying to way up,
00:14:05.44\00:14:06.98
and up, and up,
and up, and up, up, up.
00:14:06.98\00:14:16.72
Go and rest a
moment. Right, good.
00:14:16.72\00:14:23.49
Guys look like
you are resting well.
00:14:23.49\00:14:25.89
Its time to go away
Get back up a position.
00:14:25.89\00:14:28.26
I understand you do
one more set of ten.
00:14:28.26\00:14:32.27
Okay, go. 1 and 2, 3,
4, 5, 6, 7, 8, 9, 10, good.
00:14:32.27\00:14:49.85
Alright, let's bring
arm up over the head again
00:14:49.85\00:14:52.35
because we can also stretch
tricep in that way, and pull.
00:14:52.35\00:14:56.32
Hold that for 10 more seconds;
00:14:56.32\00:15:02.16
1, 2, 3, 4, 5, 5, 7,
8, 9, 10. Switch sides.
00:15:02.16\00:15:12.14
Hold 10 more seconds;
1, 2, 3, 4, 5, 6, 7, 8,
00:15:12.14\00:15:26.49
9, and 10, good. Okay, let's
put the chairs in position.
00:15:26.49\00:15:32.69
Get them little more.
Let's have the seat back down
00:15:32.69\00:15:37.97
there. And we are
gonna do leg extension.
00:15:37.97\00:15:41.77
Let's go one leg at a
time. And up and down,
00:15:41.77\00:15:46.37
you are having
one leg over the top.
00:15:46.37\00:15:48.14
Try and maximize our resistance.
00:15:48.14\00:15:52.18
10 more; 2, 3, 4,
5, 6, 7, 8, 9, 10.
00:15:58.65\00:16:12.63
Switch over up. 2,
3, 4, 5, 6, 7, 8, 9, 10,
00:16:12.63\00:16:26.15
11, 12, 13, 14, 15,
16, 17, 18, 19, 20, good.
00:16:26.15\00:16:39.43
We stand up. Cross the arms.
Now another thing we can use
00:16:39.43\00:16:44.00
the chair for a
gauge for our deeply squat,
00:16:44.00\00:16:46.50
so squat down, so
you just barely feel it
00:16:46.50\00:16:49.14
and back up, down, don't
sit in it, just barely touch in.
00:16:49.14\00:16:55.11
Down, good, down, up,
down then up, down then up,
00:16:55.11\00:17:06.05
down, up, up, up. 10
more; 1, 2, 3, 4, 5, 6, 7, 8, 9,
00:17:06.05\00:17:38.95
and 10. Good job.
Let's come behind the chairs.
00:17:38.95\00:17:43.22
Put one leg up back behind you
00:17:43.22\00:17:49.36
and curl the leg up,
2, 3, we are into 30,
00:17:49.36\00:17:54.87
4, 5, 6, 7, 8, 9, 10, 11,
12, keep the leg up 14, 15,
00:17:54.87\00:18:12.39
16, 17, 18, 19, 10 more,
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:18:12.39\00:18:33.58
Switch and up, 2,
3, 4, 5, 6, 7, 8, 9,
00:18:33.58\00:18:46.42
10, 11, 12, 13, 14, 15,
16, 17, 18, 19, 10 more,
00:18:46.42\00:19:01.77
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:19:01.77\00:19:15.75
Now, while you
have to hold the chair,
00:19:15.75\00:19:17.39
reach back and grab the ankle
and stretch your quadricep.
00:19:17.39\00:19:19.45
Good.Hold that. 10 more seconds
00:19:19.45\00:19:32.10
1, 2, 3, 4, 5, 6,
7, 8, 9, 10. Switch
00:19:32.10\00:19:43.91
and hold 10 more seconds,
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:19:43.91\00:20:04.67
and 10. Will push your
chair up little further.
00:20:04.67\00:20:07.70
Okay, both you and
Rick, that one fine Rick.
00:20:07.70\00:20:09.94
Put your leg up on
here. Then we straight legged
00:20:09.94\00:20:13.91
and you gonna stretch
your hamstring that way.
00:20:13.91\00:20:19.95
Okay, you forward
into it. Good and hold out.
00:20:19.95\00:20:27.59
10 more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:20:27.59\00:20:39.93
Switch over and
hold 10 more seconds;
00:20:39.93\00:20:50.01
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:20:50.01\00:21:01.29
Okay, let's get them
all in even position again.
00:21:02.89\00:21:04.99
Come back to the edge.
Let's do some calf raises,
00:21:04.99\00:21:10.63
get them down on the toes. Good.
00:21:10.63\00:21:18.54
And let's go 20
more. It's 4, 5, 6, 7, 8,
00:21:25.88\00:21:37.39
9, 10 more, 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10, alright.
00:21:37.39\00:21:52.47
Push your chair
forward, and use that,
00:21:52.47\00:21:54.74
so you can
stretch your calf back.
00:21:54.74\00:21:56.14
Press it down to the
floor. 10 more seconds,
00:21:56.14\00:22:03.65
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:22:03.65\00:22:14.10
Switch over. Press
your heel to the ground
00:22:14.10\00:22:16.67
and hold. 10 more seconds,
1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
00:22:16.67\00:22:33.31
Pull your chair back. Alright,
give yourself enough room,
00:22:33.31\00:22:36.48
so you can get down
there and do some crunches
00:22:36.48\00:22:37.75
and put our
legs up on the chair.
00:22:37.75\00:22:40.72
This will allow us to
not worry about position
00:22:40.72\00:22:46.80
of our legs. Put
those in good position.
00:22:46.80\00:22:48.50
Put those in good
position. Switch your hips
00:22:48.50\00:22:49.70
in little cross Rick.
Okay, hands behind your
00:22:49.70\00:22:52.40
neck and crunch,
we can go 50 of them
00:22:52.40\00:22:55.44
, 3, 4, 5, 6, 7, 8,
9, there is the first 10,
00:22:55.44\00:23:06.05
11, 12, 13, 14, 15,
16, 17, 18, 19, 20, good,
00:23:06.05\00:23:18.03
you are looking good.
2, 3, 4, 5, 6, 7, 8, 9,
00:23:18.03\00:23:27.87
30, 1, 2, 3, 4,
5, 6, 7, 8, 9, 40,
00:23:27.87\00:23:40.32
1, 2, 3, 4, 5, 6, 7,
8, hold the last one up.
00:23:40.32\00:23:50.26
Up and hold, good. 10
more seconds. 1, 2, 3, 4, 5, 6,
00:23:50.26\00:24:00.10
7, 8, 9, and 10,
good. Come on up.
00:24:00.10\00:24:05.71
Let's put the chairs back in
position. And we have a seat.
00:24:07.98\00:24:11.58
Put your chair up
and over there you go.
00:24:13.98\00:24:15.32
Alright, we are
gonna do little neck work.
00:24:15.32\00:24:18.39
Start from side to
side. Put your head on
00:24:18.39\00:24:20.99
one side of your
head. Push it over and back,
00:24:20.99\00:24:23.59
over and back. And 10 of
them. It's 4, 5, 6, 7, 8,
00:24:23.59\00:24:37.37
9, and 10.
Switch, push, and push,
00:24:37.37\00:24:45.78
and push, and push, push,
push, push. 3 more, 1, 2, 3.
00:24:45.78\00:25:00.56
Hands behind
your head. Lay back.
00:25:00.56\00:25:03.77
Look out and forward,
up and down, up and down,
00:25:03.77\00:25:11.07
up and down, up and
down, up and down, up, look up
00:25:11.07\00:25:20.12
and down, look up
and down, up and down,
00:25:20.12\00:25:25.65
up and down, good. Side to side.
00:25:25.65\00:25:26.69
Turn, and turn,
and turn, turn, good.
00:25:26.69\00:25:33.26
10 more, 1, and 2, 3,
4, 5, 6, 7, 8, 9, and 10.
00:25:33.26\00:25:53.35
Sit forward, you can
push the legs out and in,
00:25:53.35\00:25:57.49
out and in, out, out,
6, 7, 8, 9, 10, 11, 12,
00:25:57.49\00:26:15.14
13, 14, 5 more, 1, 2, 3, 4, 5.
00:26:15.14\00:26:26.95
And inside now. Squeeze
in and out, in out, 3, 4,
00:26:27.45\00:26:34.49
5, 6, 7, 8, 9, 10 more. 1,
2, 3, 4, 5, 6, 7, 8, 9, and 10.
00:26:34.49\00:26:58.78
Good. Alright,
fellows. Well done.
00:26:58.78\00:27:00.62
The more is better
philosophy in exercise
00:27:00.62\00:27:07.12
is not a healthy one
because when you do too much,
00:27:07.12\00:27:09.86
you cutting your recovery time.
00:27:09.86\00:27:11.43
The largest muscle
groups in the body,
00:27:11.43\00:27:14.23
the fast food fibers. Once
are exerted, they need rest,
00:27:14.23\00:27:17.13
not such an important
part of God's whole creation.
00:27:17.13\00:27:20.50
He set aside the Seventh Day
00:27:20.50\00:27:22.30
because he knew
that there is a time
00:27:22.30\00:27:23.77
were we actually
needed just to rest our body
00:27:23.77\00:27:26.17
and that time
period helps us to recover.
00:27:26.17\00:27:28.38
That's the same
thing with exercise.
00:27:28.38\00:27:30.38
Work hard. Do
your best, you can.
00:27:30.38\00:27:33.78
But don't worry
about going for so much.
00:27:33.78\00:27:36.08
Truly in the world of
exercise less is really better.
00:27:36.08\00:27:39.69
As long as, we are
rest, it's intensified,
00:27:39.69\00:27:42.32
well thought out exercise.
00:27:42.32\00:27:44.53
Remember do it
for the right reason.
00:27:44.53\00:27:46.39
Philippians 4:13
says, I can do all things
00:27:46.39\00:27:49.43
through Christ who
strengthens happy exercise.
00:27:49.43\00:27:51.70
I will look forward
to see you next time.
00:27:51.70\00:27:55.17