The following program
is designed to demonstrate
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simple workouts that
you can use to improve your
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health. Be sure to
consult your physician before
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beginning any exercise
program. One of the areas
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that's most neglected
in exercise program is the
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lower body. Today,
we're gonna focus on how to
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work your lower
body and give you some
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variety of exercise
you can do and find out why
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this is such an
important area. Stay tuned with
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Body and Spirit.
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Hello, I am Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education center.
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Welcome to Body and Spirit.
I spent years working out
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in gyms and being
in body building and so
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forth and often times
I would see people with
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wonderful upper bodies,
but when they take their
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sweat pants off something
was seriously neglected,
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their legs. And when
your legs are strong you feel
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really good, because
you can move around well
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and get up out of
chairs, you can standup
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whenever you need
too. You can run, you can
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jump, so many things
that we take for granted when
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we're young. But as we
get older, those legs start
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to go. In fact this is one
of the first things to go. As
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we get older, we find
our running ability and our
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jumping ability
drastically reduced, but we can
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fight times by
getting into a good
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exercise program. So,
today we're gonna focus
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on legs. Helping me
out today will be Jonathan
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Hopkins, who is a fitness
trainer at the Black Hills
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Health and Education
Center and Alex Hynes,
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who is a physical
therapist from Wanachi,
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Washington, out there
in apple country. So, we're
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gonna start by warming
up our legs, we're gonna
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do some hip thrusts to
start out with and the way
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we're gonna do this, is
we get in our semi squat
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position and we're
gonna start down and we're
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gonna come up, then
through and down and up
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and through and up
and through and up, okay
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fellows keep going.
Good. Want to do twenty
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on each side, focusing
on extending all the way
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through and reaching
up as we go. Very good,
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very good, if you have
problems with your range
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of motion at home, then
you can vary this a little
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bit and not go quite as
deep in your squat. Okay.
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Where we are at Jonathan?
Okay. And here is 13 and
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14 and 15, good. For
golfers this is going to be
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an excellent exercise to
do, they start to get a lot
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of problems with one side
or another because it's so
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dominant. Okay and one
more time, okay let's go
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the other way. Then we
start out the right side and
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up; in my years of track
and field this is a motion
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that we focus in on as
far as having good extension,
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whenever you do an
athletic event. Good, keep
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it up, reach way up
with it. Make sure you get a
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good breath exchange;
don't hold your breath
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along while you're
doing it. Whenever you're a
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golfer, it's really
important to do both sides
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of your body, 'cause
if you're swinging in one
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direction all the time,
also you find one side starts to
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hurt there is a
reason why? You take some
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swings the other direction;
you find yourself doing
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a lot better. Where we
at Jonathan? Twenty, okay
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good, okay. Now, what
we're gonna do is, we're
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going to do some lunges.
And the way we do that is
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whenever we step out
we're gonna make sure
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that our knee does not
go past our feet, okay. So,
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when we go down, we're
gonna come down into it
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and make sure that knee
stays over the foot. Okay,
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then we're gonna comeback
and we're gonna step out
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to the other side.
Okay, go ahead, good and out.
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Try to keep the chest up
as we're doing this. We're
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gonna try and do
twenty on each side. Now, for
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gonna try and do
twenty on each side. Now, for
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those at home, lunges can
be a difficult exercise, so
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you might wanna do a
modified lunge and the
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way you do that is just
go part way down. So, you're
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not going all the way
down, you're just going
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the little bit, good.
Alright, we're looking
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good, keep going. You
guys keep doing the fold
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and I'll keep doing
the modified one that will
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workout real well. Try
to keep your chest up, there
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is a little bony
protuberances called the Xiphoid
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process, the basis
sternum. Keep that up as much as
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process, the basis
sternum. Keep that up as much as
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possible and you'll be
in a proper position to
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do virtually every
exercise out there, good. Now,
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this exercise has a
great soreness potential, so
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if you do this for the
first time and you find
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yourself getting a
little sore the worst thing
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you can do is just
lay around and do nothing
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'cause the sores will
just keep growing and get
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worse, what you wanna
do is get back out there
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and exercise. Do a
modified version of what
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it is that made do you
sore. Lot of people think
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that soreness is caused
by lactic acid, but it's
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actually a
disruption of tissue around the
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connection, the origin
incursion of the muscles
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which causes a mitro-
trauma; okay you're done
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there. Good,
alright. Looked easy, they're
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breathing a little
bit harder; you might be
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doing that at home as
well. So, let's take a
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moment to take a few
breaths in through the
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nose, out through
the mouth, in through the
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nose, out through
the mouth, in through the
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nose and out through
the mouth, good. Okay, let's
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go do the next
exercise. We're gonna go and do
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some squats and the
way we're gonna do this is
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we're gonna cross the
arms and we're going to
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push the hips back and
just like with the lunges
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we want to make sure
the knees don't go over the
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feet. We wanna make
sure they stay over the
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feet at all times and
we're gonna start by pushing
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the hips back and
then coming up and down and
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up. Now, this is a difficult
exercise as well and if
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you need to modify it
by not going quite so deep
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you can, but even when
you go a shorter distance
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down you want to make
sure that you're pushing
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your hips back, very
important, push your hips
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back. Keep going
and down and down and
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down, good. Okay, let's
modify a little bit as we
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go down let's hold it
there and backup and down and
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hold and backup
and down and hold and
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backup and down and
hold. Now, we're gonna
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try and hold that for
25 more seconds. There's
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twenty; you might feel
your legs burning a little
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bit right now if you do,
if it's too much. You can
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stop and rest, you
stand up and the immediately I
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will go away and down to
9, 8, 7, 6, 5, 4, 3, 2, 1,
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good. You guys have
done so well, you can
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deserve to lie down for
a moment, so go and lay on
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your side and what I
want you to do is reach back
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and get a hold of
your ankle and stretch your
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quadriceps. Okay,
good, both these fellows are
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nice and flexible,
which makes it handy for them.
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Well, for some of you
at home, you might not be
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quite so flexible, and
if that's the case you might
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have to just get a hold
of the back your pant leg,
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like Jonathan is doing
there showing you what it
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would be like. Okay,
now we're gonna hold each
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stretch for about 15
seconds. Alright, let's go
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the other direction
now, whenever we workout it's
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important to know we
stimulate our muscles
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strength wise, but then
we also want to focus on
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making sure we get
flexibility. Physical
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fitness is composed of
strength, flexibility and
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endurance and on
the program here on Body
00:08:58.67\00:09:00.14
and Spirit we're
focusing on the strength and the
00:09:00.17\00:09:02.66
flexibility and
hopefully at home, you're doing
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some type of endurance
exercise, like walking or
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jogging or cycling or
swimming, all those are
00:09:07.58\00:09:10.10
very good exercises.
Okay, go and lay on your
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back, okay, we're
gonna do some hamstring
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stretches now and what
we're gonna start with is
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bringing your knee up
and grabbing behind your
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knee, go underneath.
What we find out to be a
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little bit more helpful
on the knee, to do it that
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way. Okay, you're gonna
pull it back towards your
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chest. Now you don't
want to stretch to the
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point where you're feeling
it really hurting you. You
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want to feel a good
steady stretch in the hamstring
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area and then holding
that contraction. Okay, now
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what we're gonna do is,
we're gonna straighten the
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leg out. So, you're
feeling yourself having to bring
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your hands back forward
a little more and try and
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bring the leg to a
straight position and this will
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accentuate the stretch
on your hamstring area.
00:09:50.53\00:09:53.14
Okay, let's hold that
for about five more seconds.
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Make sure you breathe
steadily while you this in
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through the nose, out
through the mouth and as
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you breathe you'll find
it will help you relax. Okay,
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put the leg down and
let's go the other one now.
00:10:05.29\00:10:07.71
We're pulling back to the
chest we're doing the first
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aspect of this again. Nice
steady pull, alright, we're
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gonna do about 5 more
seconds there and then
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we're gonna straighten
up again. Alright straighten
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the leg up, if you've
somebody to help you at
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home, having them help
you do this stretch is very
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beneficial as well and
we often times do a training
00:10:38.65\00:10:42.44
partner routine in
Body and Spirit and that way
00:10:42.47\00:10:45.44
we can teach you how
to do that. But this works
00:10:45.47\00:10:47.72
very well also, just
giving yourself a good stretch,
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pulling it back; let's
go for 5 more seconds, okay
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and relax. Now, what
we're gonna do is, you're gonna
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bring one leg up and
across to stretch the back area
00:10:59.19\00:11:04.44
and also the hip area.
That's a very comfortable
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stretch, it allows
people to have good flexibility
00:11:07.41\00:11:11.45
in the hip area and in the back,
00:11:11.48\00:11:14.10
both these fellows
are really flexible,
00:11:15.94\00:11:18.02
so don't feel bad at home,
if you can't bring your leg
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quite that far over,
just do as much as you can
00:11:20.83\00:11:25.05
right now. Remember
this shouldn't feel like
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you're trying to get
into some contortion movement,
00:11:27.94\00:11:30.11
it should feel comfortable.
Okay, we're gonna go for
00:11:30.14\00:11:33.22
5 more seconds, okay and relax.
00:11:33.25\00:11:38.45
Let's go the other side,
whenever someone gets into
00:11:38.48\00:11:48.59
a workout program, legs
are often times are neglected,
00:11:48.62\00:11:52.92
because of the fact that
they're hard. Whenever you
00:11:52.95\00:11:55.74
train legs, we've to work
really hard and also its not
00:11:55.77\00:11:59.72
quite the showy muscles
especially for men who get
00:11:59.75\00:12:02.18
into a exercise program,
and they wanna make sure their
00:12:02.21\00:12:04.51
chest and their arms
look really good. They are not
00:12:04.54\00:12:06.63
quite as interested in
your legs, where the ladies are
00:12:06.66\00:12:08.99
even more focused in on
getting the legs trained
00:12:09.02\00:12:11.03
well. Okay, that's good,
now what we're gonna do is
00:12:11.06\00:12:14.93
we're gonna roll over on
our abdomen and we're gonna
00:12:14.96\00:12:18.60
stretch the back by pushing
up on the elbows at first,
00:12:18.63\00:12:22.63
okay. Could you
feel this stretch there,
00:12:22.66\00:12:27.67
because what we're gonna
do is we're gonna give you
00:12:27.70\00:12:28.74
some upper body exercise
and we're gonna into some
00:12:28.77\00:12:31.60
pushups. Okay, that's
good, okay push up position.
00:12:31.63\00:12:38.61
Now, when we do pushups,
you can modify this at home
00:12:40.07\00:12:43.61
by doing them against
the wall or you can do,
00:12:43.64\00:12:46.86
often times referred
to as women's pushups.
00:12:48.11\00:12:50.62
I don't call on that,
because there is a lot of men
00:12:50.65\00:12:52.85
that can't do women pushups
and there is a lot of women
00:12:52.88\00:12:55.39
who can do lot's of,
what we called men's pushups.
00:12:55.42\00:12:57.71
But women's pushups
are done typically from the
00:12:57.74\00:13:00.71
modified position and they
go of course I'm using that
00:13:00.74\00:13:03.50
term loosely. Jonathan
go ahead and do one off your
00:13:03.53\00:13:05.92
knees. So lot of times
for men that come into our
00:13:05.95\00:13:10.17
program, they even have
trouble doing this exercise.
00:13:10.20\00:13:13.04
So again I tend not to
call them women's pushups,
00:13:13.07\00:13:15.45
because that makes the
men feel bad, okay Jonathan
00:13:15.48\00:13:17.61
go ahead and stop. But
when we look at pushups
00:13:17.64\00:13:20.23
we've had people, there is
the women, who just came to
00:13:20.26\00:13:23.00
wellness program. Who's 86
years old and she a able to
00:13:23.03\00:13:26.21
get down and do some
of these modified pushups
00:13:26.24\00:13:28.19
on the floor and the
other wellness guests were
00:13:28.22\00:13:30.50
amazed, as she goes
well, I've been watching Body
00:13:30.53\00:13:32.48
and Spirit and I start
doing these pushups against the
00:13:32.51\00:13:35.09
wall and now I can do
the pushups off my knees
00:13:35.12\00:13:38.04
on the floor without
any problem. And she is 86,
00:13:38.07\00:13:40.58
so a lot of times
people use an excuse,
00:13:40.61\00:13:42.77
well I'm too old. Well,
she didn't think she was and
00:13:42.80\00:13:46.47
what did she get of it.
You got the ability, you do a
00:13:46.50\00:13:48.90
lot more, okay so now
I've talked enough, you got to
00:13:48.93\00:13:51.54
listen up. So, now
we're gonna do pushups,
00:13:51.57\00:13:53.01
we're gonna try and do 20
good ones. Okay, ready up,
00:13:53.04\00:13:55.25
okay and down and when we
do the pushups you want the
00:13:56.65\00:13:58.98
back nice and flat. We're
gonna inhale as we go down,
00:13:59.01\00:14:03.37
we're gonna exhale as we
go up. We're gonna try and do
00:14:03.40\00:14:06.05
20 of them, both these
fellows are very accomplished
00:14:06.08\00:14:09.50
at them, looks like
they can go all day,
00:14:09.53\00:14:11.75
but we won't do that
today. Okay, I think that's 9
00:14:11.78\00:14:19.51
and 10, you're looking
good, 11 and 12 and sometimes
00:14:20.76\00:14:25.93
while you're doing this,
you might find that you start
00:14:25.96\00:14:28.03
out this way and then
you've to drop to your knees
00:14:28.06\00:14:30.82
in order to finish up and
that's okay too and you'll
00:14:30.85\00:14:33.25
find pretty soon you be
to go much further this way
00:14:33.28\00:14:36.23
doing it the regular way
and won't have to go to your
00:14:36.26\00:14:39.49
knees quite to so soon,
good, focus on keeping the
00:14:39.52\00:14:42.64
back straight, good.
Okay, that's 20 of them good.
00:14:42.67\00:14:46.09
Alright come on up, now
we want to stretch that area
00:14:46.12\00:14:51.43
and the way we're gonna
do that is we put the hands
00:14:51.46\00:14:52.71
behind the head and
we're gonna push our elbows way
00:14:52.74\00:14:55.00
back, push back and bring
it across and up and back,
00:14:55.03\00:15:09.75
push it back. Like we've
one of our doctors. Dr. Bouwer,
00:15:10.40\00:15:13.95
who back in January could
only do 3 pushups and just
00:15:13.98\00:15:17.10
not too long ago
Jonathan, what did he do like 55
00:15:17.13\00:15:19.78
of them and he's 71
years old and never exercised
00:15:19.81\00:15:23.31
before. Okay, now bring it
across and pull the shoulder
00:15:23.34\00:15:29.13
blades apart. Okay, relax.
Boy, you find these pushups
00:15:29.16\00:15:39.09
are a lot like squats and
leg exercise, people don't do
00:15:39.12\00:15:41.35
them because they are hard
and we tend not to wanna do
00:15:41.38\00:15:44.11
anything that's
hard, it makes this work.
00:15:44.14\00:15:45.91
But that's really a
good exercise, now what we're
00:15:45.94\00:15:47.93
gonna do is we're gonna
step out with our left foot
00:15:47.96\00:15:50.14
and we're gonna reach out
with a right hand then we're
00:15:50.17\00:15:52.55
gonna grab it with our
left and we're gonna use it as
00:15:52.58\00:15:56.40
resistance as we pull
back and reach way out.
00:15:56.43\00:15:59.54
Okay, we're going to
try and do 20 on each side
00:16:01.52\00:16:02.93
there Jonathan, now what
you're trying to do on this
00:16:02.96\00:16:05.00
exercise is you're trying
to pull the shoulder blade
00:16:05.03\00:16:07.50
back as much as possible.
The scapula area has a very
00:16:07.53\00:16:11.71
diverse network of muscles
and there are 16 different
00:16:11.74\00:16:14.75
muscles attached on
each side of the scapula
00:16:14.78\00:16:16.90
and they have such a wide
range of motions, it's very
00:16:17.57\00:16:21.12
important to keep that
area going. Not only that
00:16:21.15\00:16:23.45
but it'll help your
upper body posture, in general
00:16:23.48\00:16:26.30
people's posture in our
society is very, very poor
00:16:26.33\00:16:29.42
and I know Alex
being a physical therapist,
00:16:29.45\00:16:31.42
you must see a lot of that,
poor posture leading to all
00:16:31.45\00:16:34.29
sorts of problems. And you
know a lot of those problems
00:16:34.32\00:16:37.03
could be eliminated, if
people would just get their
00:16:37.06\00:16:38.39
posture better. Okay,
we're at 18, we're at 19
00:16:38.42\00:16:42.51
and 1 more time
and 20, good job. Okay,
00:16:42.54\00:16:45.74
now lets step out the
other way, now we're gonna reach
00:16:45.77\00:16:48.91
the left arm out, grab it
and pull back and reach out
00:16:48.94\00:16:53.82
and pull and reach and
pull and reach and pull
00:16:53.85\00:16:59.91
and reach, good, good.
Guys, you're looking good,
00:16:59.94\00:17:03.34
for a song we'd be getting
some progress there, good.
00:17:03.37\00:17:08.59
In fact I've seen
inspired writing before fellows.
00:17:09.78\00:17:11.69
It says that all our
ministers should be chopping
00:17:11.72\00:17:14.26
two hours of wood a
day. Not only would it keep
00:17:14.29\00:17:17.65
the saints warm, but also
make sure that nobody gets
00:17:18.19\00:17:20.98
a conference front on them
a lot of times we call what,
00:17:21.01\00:17:23.79
we get a little bit
heavier over the course of time.
00:17:23.82\00:17:25.93
So, if we chop a
lot of wood each day
00:17:25.96\00:17:27.48
that's not gonna happen.
Because, we're going to be
00:17:27.51\00:17:28.89
burning those calories
and getting a lot of good
00:17:28.92\00:17:30.73
exercise in there,
19 and 20, good. Now,
00:17:30.76\00:17:35.39
let's stretch that
area, the way we're gonna do
00:17:35.42\00:17:37.18
that is we're gonna
reach over our head,
00:17:37.21\00:17:39.32
grab a hold of our
elbow and pull, very good now
00:17:46.57\00:17:47.54
this also can be a difficult
for people from time to
00:17:47.55\00:17:49.15
time as they go do
this stretch they wonder
00:17:49.18\00:17:51.97
why I can't make it
look like Jonathan do this or
00:17:52.00\00:17:54.27
Alex does, just do the
best you can and you'll find
00:17:54.30\00:17:57.84
yourself getting more
flexible. Okay, let's switch
00:17:57.87\00:17:59.70
the other side, in fact
Jonathan leads out in our
00:17:59.73\00:18:03.28
stretching out at the
Black Hills all the time
00:18:03.31\00:18:05.04
and I know Jonathan we
always find that they got
00:18:05.07\00:18:07.08
more flexible in the
course of time don't they.
00:18:07.11\00:18:09.12
You know the first
day, they can't do very well
00:18:09.15\00:18:11.55
and then over the
course of time they go.
00:18:11.58\00:18:12.79
Oh! I can't get a hold of
my ankle now or I can a hold
00:18:12.82\00:18:14.87
of my elbow. So, flexibility
is something that grows
00:18:14.90\00:18:18.07
as we keep going. Okay,
let's go ahead and stop.
00:18:18.10\00:18:22.44
Okay we're gonna do
some raising motions now,
00:18:23.32\00:18:25.93
we're gonna raise
our arms out to the side.
00:18:25.96\00:18:27.93
We're gonna bring to
the front, we're gonna go as
00:18:27.96\00:18:30.21
back as far as we can.
We're gonna drop them down just
00:18:30.24\00:18:32.79
a little bit. When we
come up bring it together,
00:18:32.82\00:18:35.94
way back, down a little
bit and up, bring it forward,
00:18:36.45\00:18:41.45
way back, down a little
bit then up, forward and back
00:18:41.48\00:18:47.16
and down, up and across
and back and down and up,
00:18:47.19\00:18:54.04
bring it across,
move back, way back, down.
00:18:54.07\00:18:57.88
Hold it there now. Let's
hold it there for a moment,
00:18:57.91\00:19:00.31
okay and across and
back, way back and down and up
00:19:01.02\00:19:06.89
and across, way
back and down and up.
00:19:06.92\00:19:12.12
Bring it across, way
back, okay and down and up,
00:19:12.15\00:19:18.32
now let's make a
few circles here.
00:19:18.89\00:19:20.60
You should start to
feel a little bit of burning
00:19:24.05\00:19:25.78
sensation in your
shoulders, if you do that's
00:19:25.81\00:19:28.33
what's called lactic
acid. The nice thing about the
00:19:28.36\00:19:31.70
lactic acid is once
we put our arms down.
00:19:31.73\00:19:33.89
That's gonna go
away, okay now let's go the
00:19:33.92\00:19:37.69
other direction. In fact
the body is so incredible
00:19:37.72\00:19:41.11
that the lactic acid
will actually go back through
00:19:41.93\00:19:44.76
our liver and become
what's called glucose again,
00:19:44.79\00:19:46.97
which is the main
fuel source for our body.
00:19:47.00\00:19:49.12
Alright, we should
feel our shoulders now,
00:19:49.87\00:19:51.48
so we're gonna hold it
out there nice and straight
00:19:51.51\00:19:53.37
and when we do that, we
want to keep the palms down.
00:19:53.40\00:19:55.80
If you do with the
palms up, it makes it easier.
00:19:55.83\00:19:58.06
We don't want do that,
but we're gonna try and hold
00:19:58.09\00:20:00.34
that for 30 seconds and
I've already been talking
00:20:00.37\00:20:02.30
for five, so, we already
got a little bit of it done
00:20:02.33\00:20:05.08
and there's 10. You
feel the shoulder is burning,
00:20:05.11\00:20:08.36
but when we put the arms
down. It's gonna feel better
00:20:08.39\00:20:11.30
and somebody say well
that's like hitting yourself
00:20:11.33\00:20:12.93
in the head with a
hammer, when you're done,
00:20:12.96\00:20:14.23
it feels nice, no it
doesn't, it still hurts.
00:20:14.26\00:20:16.28
In fact it might hurt
the next day still if you hit
00:20:16.31\00:20:18.55
yourself in the head with
a hammer. So, I don't suggest
00:20:18.58\00:20:20.43
you try that at home.
But this on the other hand
00:20:20.46\00:20:22.63
is gonna feel better
in two more seconds ready,
00:20:22.66\00:20:25.70
both the arms and
automatically you feel
00:20:25.73\00:20:27.79
that lactic acid go
away and okay. It feels good
00:20:27.82\00:20:30.93
doesn't it? Oh! Yes,
okay. So, we're gonna shrug the
00:20:30.96\00:20:34.10
shoulders now, gonna
bring them up and around.
00:20:34.13\00:20:37.12
And now lets go the
other way, up and around, good.
00:20:44.09\00:20:48.77
Feel that up in the neck area.
00:20:50.60\00:20:52.04
Alright, now we
want to stretch that area
00:20:59.26\00:21:00.82
and the way we're gonna
do that is we're gonna bring
00:21:00.85\00:21:01.82
our arm across the body
and pull, hold it steady
00:21:01.83\00:21:12.08
and hold it for 10 more
seconds. There is 5, 4, 3,
00:21:15.53\00:21:22.98
2, 1 and now switch
and bring it across.
00:21:23.01\00:21:27.34
You don't wanna
really reap on our arms;
00:21:32.80\00:21:34.57
just make it nice
and steady. Make sure you
00:21:34.60\00:21:37.58
keep breathing while
you do this. Don't hold your
00:21:37.61\00:21:39.21
breathe, we wanna to
create the intrathoracic
00:21:39.24\00:21:41.87
or cranial
pressure, just keep it steady.
00:21:41.90\00:21:44.21
And now there is 5
more seconds 4, 3, 2, 1,
00:21:48.55\00:21:53.60
okay shake them out.
Now, we're gonna work our arms
00:21:53.63\00:21:57.36
and the way we're gonna do
this. You might think we did
00:21:57.39\00:22:00.12
enough of that during
the pushups, but no we're not
00:22:00.15\00:22:01.78
quite done yet. I found
back in my body building days,
00:22:01.81\00:22:04.68
by just by flexing muscles hard.
00:22:04.71\00:22:06.54
We can make them tired
and so what we're gonna do
00:22:06.57\00:22:09.12
is we're gonna do
body building exercise,
00:22:09.15\00:22:10.67
in a second we're
gonna put our arms out,
00:22:10.70\00:22:12.31
we're gonna squeeze down.
Like we're flexing our muscles
00:22:12.34\00:22:15.11
then we're gonna reach
out then we're gonna squeeze
00:22:15.14\00:22:17.29
down and out and
squeeze down and out and squeeze
00:22:17.32\00:22:23.41
down and out and
squeeze down and out and squeeze
00:22:23.44\00:22:28.71
down and out and squeeze
and out and squeeze and out
00:22:28.74\00:22:35.73
and squeeze and out and
squeeze and out and squeeze
00:22:35.76\00:22:42.09
and out and squeeze it
down and out and squeeze it down
00:22:42.12\00:22:47.07
and out. We're gonna
do 10 more, there is 1
00:22:47.10\00:22:50.40
keep the elbows up 2, 3,
4, 5, good lets it down 6
00:22:50.43\00:23:03.28
and 7 and 8, 2 more 9
and then hold that last one,
00:23:04.84\00:23:12.19
hold that last one
tight, good, alright. Shake the
00:23:12.22\00:23:18.47
arms out, let them relax.
Okay, now we're gonna do is,
00:23:18.50\00:23:22.23
we're gonna do
another pushup exercise.
00:23:22.26\00:23:24.63
So, this time we're gonna
do it modified, we're gonna
00:23:24.66\00:23:26.48
actually use the knees
this time. Since we work so hard
00:23:26.51\00:23:29.61
earlier in this show
on the regular pushups.
00:23:29.64\00:23:31.83
So down back on pushup
position, you can use the
00:23:31.86\00:23:35.09
wall again if you need
to. Now, we're gonna make a
00:23:35.12\00:23:37.68
diamond affect with our
hand, okay and let's straighten
00:23:37.71\00:23:42.43
the back so. Okay off the
knees, okay we're gonna down
00:23:42.46\00:23:45.28
and up. Okay this is very
good triceps exercise good.
00:23:45.31\00:23:50.41
Let's try and do 10 of
them, there is 2, this is a much
00:23:50.44\00:23:54.53
harder pushup and it's
gonna be a challenge for anybody
00:23:54.56\00:23:58.05
to do at home. And these
fellows are in good shape,
00:23:58.08\00:24:00.48
they're doing them off
their knees and you can still
00:24:00.51\00:24:02.76
see some vibration is
happening in the muscles,
00:24:02.79\00:24:05.96
which tells you these
aren't easy. Good and let's go
00:24:05.99\00:24:11.98
2 more and 1 more. Excellent,
00:24:12.01\00:24:17.49
okay, let's roll over on
your backs. Now, we're gonna
00:24:17.52\00:24:23.34
do some abdominal work,
the way we're gonna do that
00:24:23.37\00:24:25.98
is keep the knees bent,
we're gonna put our hands
00:24:26.01\00:24:28.95
behind our neck,
which is very important.
00:24:28.98\00:24:31.35
Because lot of times
people rip under head
00:24:31.38\00:24:33.64
and create a lot of neck
pain. So, instead of doing
00:24:34.05\00:24:36.49
that, we're gonna have
our hands behind our neck
00:24:36.52\00:24:38.30
and when we come up.
We're actually going to
00:24:38.33\00:24:39.69
be bringing our chin up
and whenever you do abdominal
00:24:39.72\00:24:42.54
exercise. It's important
to blow out, before you
00:24:42.57\00:24:45.56
come up. So, you
can actually think about
00:24:45.59\00:24:47.56
drawing the abdominal
wall in. Lot of people walk
00:24:47.59\00:24:50.43
around with their
abdominal walls out already,
00:24:50.46\00:24:52.06
we don't want that. We
want to have it drawn in
00:24:54.42\00:24:55.39
and we can encourage that
by exhaling as we start to
00:24:55.40\00:24:57.58
come up. So, what we're
gonna do is, we're gonna
00:24:57.61\00:24:59.01
exhale as we come up,
okay go ahead blow out, good,
00:24:59.04\00:25:02.86
try and lift your chin up
as you come up. There you go,
00:25:02.89\00:25:06.13
come on up, let's
get together down. Now up
00:25:06.16\00:25:09.95
and down and up and
down and up and down and up
00:25:10.91\00:25:18.43
and hold. Okay, try and get
chin up over there Jonathan,
00:25:18.46\00:25:21.08
there you go and
down and up, chin up try.
00:25:21.11\00:25:24.50
Yeah, that's excellent
down and up, looks like Alex
00:25:24.53\00:25:29.13
you've done this before and
down and up and down and up.
00:25:29.16\00:25:34.75
Good now we're gonna modify
this by crossing our ankles,
00:25:36.34\00:25:39.07
bring our knees up.
Okay, now come up and down
00:25:39.10\00:25:43.23
and up and down and up and
down and up and down and up
00:25:44.07\00:25:53.08
and down and up and down,
3 more, up, down, up, down,
00:25:53.11\00:26:02.80
up and down. Now,
we're gonna put our legs
00:26:02.83\00:26:06.04
straight up, good,
good, good. Okay up and down,
00:26:06.07\00:26:11.49
up and down, up and
down and up and hold and down
00:26:12.37\00:26:19.91
and up and down. We're
gonna go 5 more up and down,
00:26:19.94\00:26:25.23
up and down, up and down, 2
more, up, down, up and down.
00:26:26.07\00:26:35.46
Good, come on
back up to the feet.
00:26:35.49\00:26:37.21
We're gonna finish off
with a little trunk rotation,
00:26:40.20\00:26:42.24
we're just gonna turn
our hips and turn and turn
00:26:42.27\00:26:52.24
and turn and turn and
turn and turn and turn,
00:26:53.32\00:27:06.11
1 more each way turn and
turn, good. Alright fellows.
00:27:06.14\00:27:12.91
Thanks a lot, we're all done.
00:27:12.94\00:27:14.04
Whenever you're working
out don't neglect a particular
00:27:16.47\00:27:19.02
part of your body,
work the whole thing.
00:27:19.05\00:27:20.72
Every muscle is important,
that's how God made us.
00:27:20.75\00:27:23.37
If we start to
having balance in muscles
00:27:23.40\00:27:25.39
and then you're gonna
start having structural pain.
00:27:25.42\00:27:27.28
One of the things we
always wanna focus in on is
00:27:27.31\00:27:29.34
getting those legs strong,
00:27:29.37\00:27:30.43
when you've nice strong legs.
00:27:30.46\00:27:32.08
It's actually gonna
make you feel younger,
00:27:32.11\00:27:33.51
because you'll be able to
get around and do the things
00:27:33.54\00:27:35.08
you wanna do. It's
just so sad to see people in
00:27:35.11\00:27:37.81
wheelchairs or having to
use walkers when they don't
00:27:37.84\00:27:40.42
need to, they just get
in working out and remember
00:27:40.45\00:27:43.06
we wanna always
workout for the right reasons.
00:27:43.09\00:27:44.91
Not for our own self,
but we wanna do everything
00:27:44.94\00:27:47.34
we can to glorify
God with our body.
00:27:47.37\00:27:49.30
Remember Philippians
4:13 says, I can do all things
00:27:49.33\00:27:52.75
through Christ, which
strengthens me, God bless.
00:27:52.78\00:27:55.00