The following program
is designed to demonstrate
00:00:02.16\00:00:04.04
simple workouts that you can use
00:00:04.07\00:00:05.58
improve your health.
00:00:05.61\00:00:06.79
Be sure to consult
your physician before
00:00:08.75\00:00:10.31
beginning any exercise program.
00:00:10.34\00:00:12.16
Circuit training
is a fun fascinating
00:00:15.38\00:00:17.07
effective way of working out,
00:00:17.10\00:00:18.37
that's what we
are going to do next
00:00:18.40\00:00:19.93
on Body and Spirit.
00:00:19.96\00:00:21.34
Hello, I am Dick
Nunez, Exercise Physiologist
00:00:50.04\00:00:52.26
and Principal of
Miracle Meadows and Mountain
00:00:52.29\00:00:53.86
State Leadership
Academy in West Virginia.
00:00:53.89\00:00:55.87
Welcome to Body and Spirit.
00:00:55.90\00:00:57.48
Today we are going to do
a circuit training program,
00:00:57.90\00:01:00.12
we are going to be
mixing exercises from
00:01:00.15\00:01:01.79
the lower and the upper body.
00:01:01.82\00:01:03.04
We are going to do
this to give a nice
00:01:03.07\00:01:04.62
exercise effect,
we will get the heart
00:01:04.65\00:01:06.52
pumping nicely and
it will give us a good
00:01:06.55\00:01:08.75
fatigue factor.
Without wasting anymore time
00:01:08.78\00:01:11.20
let's go right at
it, helping me out today
00:01:11.23\00:01:13.05
will be Kim and Madison.
00:01:13.08\00:01:14.34
Kim is a student
at Miracle Meadows,
00:01:14.37\00:01:16.37
Madison at the Mountain
State Leadership Academy.
00:01:16.40\00:01:19.25
Okay, ladies lets
warm-up a little bit first
00:01:22.32\00:01:24.36
and we are just
do some arm circles
00:01:24.79\00:01:26.60
and five more 1, 2, 3, 4, 5
00:01:32.23\00:01:39.45
and up around the other way.
00:01:39.48\00:01:40.63
Five more 1, 2 I
sense the anticipation
00:01:46.54\00:01:50.46
behind me
already, 4, and 5, good.
00:01:50.49\00:01:54.55
Alright ladies, hit the deck,
00:01:55.20\00:01:56.76
lets do some push
ups. Regular ones, go, good
00:01:56.79\00:02:04.84
2, 3, 4, 5, 6, 7, 8, 9, 10 more.
00:02:05.44\00:02:15.57
1, 2, 3, 4, 5,
6, 7, 8, 9, 10 good.
00:02:16.26\00:02:27.19
Up on your feet,
alright cross your arms
00:02:27.22\00:02:30.47
across your chest and squats.
00:02:30.50\00:02:33.28
20 of them, and 2, down
a little deeper 3, 4, 5,
00:02:34.02\00:02:42.03
6, 7, 8, 9, deeper 10,
11, 12, sink down Madison
00:02:42.62\00:02:53.96
13, 14, 15, 16, 17,
18 two more 19, 20 good.
00:02:53.99\00:03:05.27
Back on push up position,
this time off your knees
00:03:05.30\00:03:07.39
and go, good 2, 3, 4,
5, 6, 7, 8, 9, 10 more
00:03:10.91\00:03:24.86
1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
00:03:25.76\00:03:37.71
Back on your feet again,
00:03:37.74\00:03:38.77
cross your arms
across the chest and squat,
00:03:41.65\00:03:44.30
20 more 1, 2, 3, 4,
5, 6, down 7, 8, 9, 10.
00:03:45.13\00:04:01.22
10 more 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10.
00:04:01.25\00:04:17.28
Reach out, grab a
hold of your wrist,
00:04:18.54\00:04:20.23
pull back and out.
Lets do 20 of those
00:04:20.66\00:04:23.96
each way out, give
yourself some resistance
00:04:23.99\00:04:27.08
3, 4, bring your
shoulder blade back as you do it
00:04:27.11\00:04:30.79
5, 6, good 7, 8, 9,
10, reach out 11, 12, 13,
00:04:30.82\00:04:43.83
14, 15, 16, 17, 18, 19, 20.
00:04:44.56\00:04:53.96
Switch around, good 3,
4, 5, 6, 7, 8, 9, 10, 11,
00:04:53.99\00:05:11.21
12, 13, 14, 15, 16,
17, 18, 19, 20 good.
00:05:11.81\00:05:23.36
Hands on your
hips, lunges. Oh, no.
00:05:23.39\00:05:26.46
Good, there's 2
and 2, 3 and 3, 4,
00:05:30.38\00:05:39.42
we're gonna try and do 20,
00:05:39.45\00:05:40.42
5, 6, 7, 8, 9, half
way there and 10 more
00:05:42.57\00:06:03.53
1, and 2, 3, 4, 6, and
7, 8 and 9, and 10 good.
00:06:05.42\00:06:36.22
Alright, Kim we need our towels.
00:06:36.70\00:06:38.21
Alright, grab it
like you are grabbing a
00:06:48.11\00:06:51.43
baseball bat on
the end of the knob,
00:06:51.46\00:06:53.17
grab underneath it,
we're gonna raise up
00:06:53.56\00:06:55.75
and come back down
again, out to the side.
00:06:55.78\00:06:58.39
Okay, 20 of those
good and 10 more 1, 2, 3,
00:06:59.04\00:07:22.29
4, 5, 6, 7, 8, 9, and
that's right. Reverse it,
00:07:22.88\00:07:33.23
again grab it like
your grabbing the end of
00:07:33.26\00:07:35.33
your bat and
raise it up and raise,
00:07:35.36\00:07:39.77
guys see if you can
get your sequence here
00:07:39.80\00:07:41.72
4, 5, 6, 7, 8, 9,
10, 11, 12, 13, 14, 15,
00:07:42.15\00:07:59.87
16, 17, 18, 19, 20 good.
00:08:00.82\00:08:07.65
I will take the towels;
00:08:07.68\00:08:08.72
let's come back on the edge.
00:08:09.49\00:08:10.87
Put your hand on my shoulder;
00:08:10.93\00:08:11.98
let's do some toe raises.
00:08:12.01\00:08:13.28
Good, when we do
our circuit training.
00:08:17.18\00:08:21.45
We are just going from
one exercise to the next.
00:08:21.48\00:08:23.48
If you have to stop at home
00:08:23.51\00:08:24.90
and rest a
little bit that's okay.
00:08:24.93\00:08:26.50
We'll be doing probably
about 10 more minutes or so
00:08:28.32\00:08:30.81
of back and forth exercise,
00:08:30.84\00:08:32.30
then we'll go
into a stretching time.
00:08:32.33\00:08:34.03
Good and 10 more,
1, 2, 3, 4, 5, 6, 7, 8,
00:08:43.69\00:09:05.26
9, 10 good.
Here's your towel back,
00:09:05.29\00:09:08.72
drape it over
your hand like this,
00:09:11.32\00:09:14.16
grab your palm up
and curl and down,
00:09:14.19\00:09:19.09
curl and down,
lets do 20 of them.
00:09:19.12\00:09:22.55
Good, all the way down,
4, and 5, and 6, 7, good
00:09:23.97\00:09:32.38
8, 9, 10, 11, 12,
13, 14, 15, 16, 17, 18,
00:09:32.99\00:09:50.00
19, and 20. Other side,
00:09:50.77\00:09:53.39
again drape it over thumb side,
00:09:53.42\00:09:55.63
good, okay,
00:09:56.53\00:09:57.50
your fine drape it out
to the outside Madison.
00:09:57.51\00:09:59.50
Okay, good, good, 7,
8, 9, 10, 11, 12, 13,
00:09:59.53\00:10:18.03
14, 15, 16, 17,
18, 19, and 20 good.
00:10:18.47\00:10:28.08
Take the towels, put
a hand on my shoulder,
00:10:28.59\00:10:31.49
put one leg out,
lets do leg curls.
00:10:32.36\00:10:34.46
And up, up, keep
going, let's do 30 of them.
00:10:36.31\00:10:45.00
8, 9, put the leg out a
little more 10, 11 good,
00:10:45.03\00:10:50.86
12, 13, 14, 15,
16, 17, 18, 19, 20.
00:10:50.89\00:11:02.23
10 more 1, 2, 3, 4, 5,
6, 7, 8, 9, and 30, good.
00:11:02.26\00:11:15.18
Switch sides and up
and up, good 5, 6, 7,
00:11:15.21\00:11:26.13
8, 9, 10, 11, 12, 13,
14, 15, 16, 17, 18, 19.
00:11:26.89\00:11:42.20
10 more 1, 2, 3, 4, 5,
6, 7, 8, 9 and 10 good job.
00:11:42.23\00:11:57.12
Here's your towel
back. Alright lets grab here
00:11:58.37\00:12:02.80
and under over the head,
00:12:02.83\00:12:05.04
let's do some
towel presses. Okay.
00:12:05.07\00:12:07.00
Press up. Okay. How do I grab?
00:12:07.03\00:12:09.63
You grab like this, start here,
00:12:09.66\00:12:13.34
start here, you start here.
00:12:15.51\00:12:19.07
Oh my goodness,
okay, there we go.
00:12:20.34\00:12:22.89
Then under,
okay, up over the head,
00:12:22.92\00:12:25.18
there we go, good.
00:12:25.21\00:12:28.68
Thank you Nunez.
You're welcome Kim,
00:12:28.71\00:12:30.08
keep going. There's
9, 10 more 1, 2, 3, 4,
00:12:30.67\00:12:47.74
5, 6, 7, 8, 9, 10. Switch over,
00:12:48.44\00:12:56.17
okay go, 2, 3, 4,
5, 6 way up 7, 8, 9,
00:12:57.40\00:13:13.04
10 more 1, 2, 3, 4,
5, 6, 7, 8, 9, 10 good.
00:13:13.07\00:13:26.97
Alright, while we're up.
00:13:28.25\00:13:30.26
Lets do some shoulder rolls,
00:13:30.29\00:13:31.68
10 more 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10.
00:13:36.92\00:13:49.78
Other way, round,
round 3, 4, 5, 6, 7,
00:13:49.81\00:13:58.83
8, 9, 10, five
more 1, 2, 3, 4, 5.
00:13:59.45\00:14:08.31
Okay, on your, lay
down on your backs,
00:14:08.34\00:14:10.89
put one leg out
straight, raise it up 20 times,
00:14:14.98\00:14:18.71
up and down, good,
00:14:19.61\00:14:22.83
put it straight the
whole time 9, 10, 11,
00:14:28.36\00:14:32.95
12, 13, 14, 15, 16,
17, 18, 19 then slightly
00:14:32.98\00:14:43.26
and keep the same bend
the whole time 3, 4, 5,
00:14:43.29\00:14:49.87
6, 7, 8, 9, 10,
11, 12, 13, 14, 15,
00:14:50.48\00:15:02.00
keep the same bend
Madison 17, 18, 19,
00:15:02.03\00:15:06.97
and a little more,
okay and go up 2, 3, 4,
00:15:07.00\00:15:13.99
5, 6, 7, 8, 9, 10.
10 more 1, 2, 3, 4,
00:15:14.49\00:15:26.67
5, 6, 7, 8, 9, 10
good, put the other leg out
00:15:26.70\00:15:34.17
straight raise 2, 3,
4, 5, 6, 7, 8, 9, 10,
00:15:34.20\00:15:47.19
11, 12, 13, 14,
15, 16, 17, 18, 19,
00:15:47.84\00:15:57.93
then slightly way
up and up, up 4, 5, 6,
00:15:57.96\00:16:06.36
7, 8, 9, 11, 12,
13, 14, 15, 16, 17, 18,
00:16:07.05\00:16:20.96
19, 20. Bend a
little more up, up, up, up,
00:16:20.99\00:16:27.65
up, up, 7, 8, 9,
10, 11, 12, 13, 14, 15,
00:16:27.68\00:16:40.81
16, 17, 18, 19, 20 good.
00:16:40.84\00:16:46.89
Alright, hands behind
the neck, roll your hair,
00:16:47.13\00:16:51.54
let's go crunches.
00:16:51.57\00:16:52.55
Good, lets do 20, 11,
12, 13, 14, 15, 16, 17,
00:16:58.10\00:17:13.24
18, 19, okay bring
your feet off the floor,
00:17:13.79\00:17:17.60
cross at the
ankles, put the knees bent.
00:17:17.63\00:17:19.36
Okay, go 2, 3, 4, 5,
6, 7, 8, 9, 10, 11, 12,
00:17:20.17\00:17:33.77
13, 14, 15, 16, 17, 18, 19, 20.
00:17:34.26\00:17:42.01
Legs straight up and
go, 1, 2, 3, 4, 5, 6, 7, 8,
00:17:42.04\00:17:53.16
9, 10, 11, 12, 13, 14,
15, 16, 17, 18, 19, 20.
00:17:53.86\00:18:05.70
Over on your abdomen,
hands behind your back,
00:18:05.73\00:18:11.57
lift up, hold, down,
lift up, hold down, up
00:18:11.60\00:18:17.77
and hold down, up
down, up down, up down,
00:18:17.80\00:18:26.30
up down, up, there's
8, up 9, up 10, up 11, 12,
00:18:26.33\00:18:39.50
13, 14, 15, 16,
17, 18, 19 up and hold
00:18:40.90\00:18:53.36
for 10, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10.
00:18:53.39\00:19:03.18
Push up under your arms,
00:19:03.21\00:19:04.91
good, stretch and hold that.
00:19:05.76\00:19:08.86
And 10 more seconds
1, 2, 3, 4, 5, 6, 7,
00:19:12.94\00:19:22.01
8, 9, 10. Lay on your side;
00:19:22.48\00:19:26.13
get a hold of your
leg, pull and a 10 count
00:19:27.50\00:19:38.03
1, 2, 3, 4, 5,
6, 7, 8, 9 and 10.
00:19:38.06\00:19:49.56
On the other side,
00:19:49.59\00:19:50.77
pull, pull back and
hold for 10, 1, 2, 3, 4,
00:19:58.93\00:20:12.29
5, 6, 7, 8, 9, 10. Sit up,
00:20:12.78\00:20:19.88
okay, legs apart, go
off to the left side,
00:20:22.26\00:20:25.20
pull, hold and hold
for 10 more 1, 2, 3, 4, 5,
00:20:25.53\00:20:42.51
6, 7, 8, 9 and
10. Switch and pull,
00:20:42.97\00:20:51.42
2, 3, 4, 5, 6, for 15, 7, 8, 9,
00:20:51.45\00:21:01.04
10 five more 1, 2, 3, 4, 5.
00:21:01.07\00:21:07.56
Reach forward way
out, good, hold, hold it;
00:21:07.59\00:21:13.42
hold it, 10 more 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:21:13.45\00:21:27.68
Okay up on your feet,
00:21:27.71\00:21:28.68
okay, hands behind your head
00:21:31.80\00:21:33.20
and stretch back, lean back.
00:21:34.48\00:21:37.56
Okay and hold,
where you going Kim?
00:21:39.52\00:21:45.76
Laying back. 10 more 1, 2, 3,
00:21:45.79\00:21:51.48
4, 5, 6, 7, 8, 9 and 10.
00:21:51.51\00:21:59.18
Reach across and pull,
00:21:59.21\00:22:01.06
pull your shoulder blades out
00:22:06.05\00:22:07.31
and hold that
for 10 more 1, 2, 3,
00:22:09.25\00:22:13.50
4, 5, 6, 7, 8, 9 and 10.
00:22:13.98\00:22:20.98
Arm up over the head and pull
00:22:21.01\00:22:24.56
and hold for 10 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:22:30.17\00:22:42.32
Switch, pull, good. Now steady,
00:22:42.35\00:22:50.57
now jerk on it, just steady,
00:22:50.60\00:22:53.19
10 more seconds 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:22:53.22\00:23:06.18
Breathe, bring arm across;
00:23:06.21\00:23:09.06
okay make sure you
get some good breaths
00:23:12.89\00:23:14.32
of air while you
do this still. Pull,
00:23:14.35\00:23:18.90
10 more seconds 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:23:21.46\00:23:32.71
Switch it around and pull,
00:23:32.74\00:23:35.45
10 more and 1, 2, 3, 4,
5, 6, 7, 8, 9 and 10 good.
00:23:43.28\00:23:57.22
Alright let's look up
and down, up and down,
00:23:57.68\00:24:03.29
up and down, up
and down, up and down,
00:24:03.32\00:24:10.04
8, seven more 1,
2, 3, 4, 5, 6, 7.
00:24:12.00\00:24:26.29
Side to side, 2, 3,
4, 5, 6, 7, 8, 9, 10.
00:24:26.32\00:24:44.85
Five more, 1, 2, 3, 4, 5.
00:24:44.88\00:24:53.76
Turn and turn, turn, turn, good,
00:24:53.79\00:25:00.63
10 more each way
1, 2, 3, 4, 5, 6,
00:25:05.32\00:25:17.04
7, 8, 9,10.
Hands behind the back,
00:25:17.57\00:25:24.07
crunch over, bend
over, up, lay back, crunch,
00:25:24.84\00:25:29.58
over, up and
back, over, up and back,
00:25:29.61\00:25:35.79
again up, back and
up and back, up and back
00:25:35.82\00:25:45.54
and up and back, keep going.
00:25:45.57\00:25:51.78
10 more, there is
1 and 2 and 3, 4, 5,
00:25:52.55\00:26:04.71
6, 7, 8, 9 one
more time and 10 good.
00:26:06.49\00:26:17.52
Let's turn and
turn and turn, good.
00:26:18.23\00:26:25.47
And we are going to
do 10 more, 1, 2, 3,
00:26:32.63\00:26:41.21
4, 5, 6, 7, 8, 9, and 10 good.
00:26:42.82\00:26:57.45
Alright ladies,
thanks a lot, we're all done.
00:26:57.48\00:26:59.29
Circuit training is one of
just many ways to work out.
00:27:02.03\00:27:04.76
Really what you
are looking for is
00:27:04.79\00:27:06.56
a regular routine
which you can stick with,
00:27:06.59\00:27:08.75
something you can
enjoy. You may need to do
00:27:08.78\00:27:11.55
some alterations
to your work out,
00:27:11.58\00:27:13.38
just so you have some variety.
00:27:13.41\00:27:14.91
That's what we
tried to do here on the
00:27:14.94\00:27:16.12
Body and Spirit
show, we try and give you a
00:27:16.15\00:27:18.17
wide range of exercise programs.
00:27:18.20\00:27:20.24
Knowing that not
every program is going to be
00:27:20.27\00:27:22.98
the one that's
going to be your favorite,
00:27:23.01\00:27:24.31
but hopefully within all of them
00:27:24.34\00:27:25.96
there is going to be
something you really enjoy.
00:27:25.99\00:27:28.00
But open your
mind, look at various
00:27:28.03\00:27:30.14
ways of training,
but most of all do it
00:27:30.17\00:27:32.57
for the right reason,
not for reasons of vanity
00:27:32.60\00:27:34.89
or self glorification,
but do it to the glory
00:27:34.92\00:27:37.56
of God. Because he has asked us
00:27:37.59\00:27:39.18
to take care of these
vessels he has given us
00:27:39.21\00:27:41.52
to contain his Holy Spirit.
00:27:41.55\00:27:43.28
Remember whatever we train,
00:27:43.31\00:27:45.45
whatever we do
claim the promises.
00:27:45.48\00:27:47.47
Philippians: 4:13
says, I can do all things
00:27:47.50\00:27:50.54
through Christ,
who strengthens me.
00:27:50.57\00:27:52.56
God bless you, keep exercising,
00:27:52.59\00:27:54.72
see you next time.
00:27:54.75\00:27:55.72