The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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More and more women are finding
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the benefits of exercise.
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Strength training
can do so much for them
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that they never thought
possible and they can do
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a lot more than
they original thought.
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Stay tune to find
out, just how much
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they can do next
on Body and Spirit.
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Hello, I am Dick
Nunez from the Black Hills
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Health and Education Center,
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where I'm the Wellness Director.
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Welcome to Body and Spirit.
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Today, we're gonna talk
about exercise for women.
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Women are able to do a
lot more than they originally
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thought possible and more
and more women are exercising
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and training with weights.
One woman who was 132 pounds
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had an incredible
390 in the bench press.
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Now the question was whether
I was done drug free or not,
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but still the
bench press three times
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one's body weight
is absolutely fabulous.
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I used to train a
young blond high school girl,
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who could jump up
and grab the basket
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on the 10 foot basket ball hoop
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and she was only 5 foot
7. So, women are capable of
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doing a lot more
than we originally thought
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and we're gonna
explore that more,
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as we get into
our training program.
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Helping me out
today will be Jane Baker,
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a physical education
teacher from Inverness,
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Florida and my
daughter Brittany Nunez from
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the Black Hills
Health and Education Center
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in Hermosa, South Dakota.
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So, first thing we
need to do ladies to get
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ourselves warmed up and
the way we're gonna do that
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is we just gonna
put our hands together
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and we're gonna
squat down like this
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and we're gonna
come up and reach way up.
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Bring them back down
and up, and down and up,
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and down and up.
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We wanna keep the chest up.
Squats down just a little bit
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and then reach
way up as we go up,
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stretch in the
back and the shoulders,
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let's do about 5 more
of those, just up and down,
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and up and
down, and up and down,
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two more and up and down,
one more time up and down.
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Alright ladies, I
believe in equal rights,
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so we're gonna hit the
deck and we're gonna do
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some pushups. Now,
a lot of times people
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think that
automatically there this a
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a thing called
women's pushups were to be
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done up to knees, but
since I believe in equal rights,
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you don't have to do them up.
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You can do them in regular way.
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But when you do pushups,
so you can do them against
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the wall if you need to
or you can go off your knees,
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but our ladies are well capable
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of doing regular pushups.
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So, we're gonna do 15 of
them. Ready, down and up,
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and down and up, and
down and up. Good. Keep going.
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Okay, Jane you count it off,
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make sure we get
them all done there.
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When you do this, you
wanna make sure the back stays
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nice and straight, as
we come down and press up.
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Now, you can start doing
pushups and then you can go
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to your knees, if you need to.
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Good, it's 10.Okay,
we are coming to end here
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and keep the back nice
and straight and let your hips
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drop it all, good push, two more
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and last one and up.
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Okay, now let's go up the knees
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and let's just do 5 more,
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so they can see how
to do them off the knees,
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okay down and up.
There is 1 and 2 and 3 and 4,
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one more time 5, good.
It's like PE class, right Jane.
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Right. Okay, we're
gonna put the hands
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behind the head now,
push your elbows back,
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when you stretch the
muscles we're just working
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and bring it across, pull
your shoulder blades apart.
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The pushups are
designed to work for chest area.
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Okay, now we're gonna put
them high in the head again,
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push your elbows
back, and bring it across,
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pull the shoulder blades apart.
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Alright, good. You get the
towels for us, please Jane.
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Here are on Body and Spirit.
We don't use any equipment
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that you have to
purchase at home.
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We are assuming
most of you would have
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one of these at
home and they are really
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quite effective, no
matter how hard I've tried
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to having been able to
tear in two, I think that look
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real impressive on here,
but does not tear in two,
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but hasn't worked. So,
I am assuming you won't be
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able do it either,
but what we're gonna do
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is take our towel.
We're gonna pull it apart
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as hard as we can, just
like this in front of us
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and as we do that, we're
gonna bring it up over head
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and bring it down, and up
and down, and up and down.
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I want you do that 20
times, Jane you do counting.
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So, if I ask you how
many you will have to tell me.
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Now this exercise is a
good one because it works
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the upper back and
upper shoulder area
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and women by
enlarge have horrible,
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horrible neck
posture. They walk around,
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their head tip
forward, but we don't want that,
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looks like they get
their nose to raise business.
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So, we don't want that,
we want to make sure the head
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is up right and the
reason that forward head till
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and that will make you
a lot of healthier as well
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on doing this
exercise will help that.
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How many we have done that?
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Twelve. Okay. Thirteen.
It's 13, 14, people neglect
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those muscles in
their upper back.
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All the muscles of the
rotator cuff and there are
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16 muscles connecting on
each side of your scapula
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and if we ignore
those muscles we're gonna
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start losing our
posture. You don't want that,
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do you Jane? No.
Now, we won't tell them
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how old you are, but. No, no.
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Twenty, okay. Now,
we're gonna take it
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bring your side to side.
We're gonna come like this,
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pull to cross and
then pull this way
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and as you do this
particular exercise,
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each time you pull,
you should feel stretch,
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right on through here,
okay and pull and stretch,
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good keep going. Keep the
arms straight, there you go.
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Right. Good
stretch, you feel that Jane?
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Umm! How about you Brittany?
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Oh! Yeah. Okay, good.
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Okay. Okay, let's go
about three more each way.
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There is 1 and 2
and 3, good. Now,
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I want you step out with
your left leg and you grab
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you're towel, like so
and we're gonna pull it back
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and then reach
out. Get your hand close
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enough to your other
hand, as you get into a full
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range of motion. Using
the towel, just to pull back
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and using your opposite
arm to add the resistance.
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Okay, we're
gonna do 20 of those.
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Again this one to
work the scapular area,
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so you should feel
your shoulder blade
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coming way back
and then reaching out
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as far as you can
on each repetition.
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The harder you pull
the more work you get.
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How many we have done that Jane?
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Fifteen. Thirteen.
Fifteen. Sixteen, 17, good 18,
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two more, work it,
reach way out, 19, 20.
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Okay, let's switch
around, right leg out in front,
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grab with your left
hand. Have the other hand
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just a few inches away,
pull it back, reach out,
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pull it back, and
reach out, good keep going.
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This is an exercise that
is similar to sawing wood,
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which is also a good exercise
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and you get a lot of
down when you saw on that wood
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because now days we use
chain saws and power saws,
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so you lose a little
bit of that exercise effect,
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but this is an
excellent movement we can do
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do that will help to
keep ourselves strong.
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14. Okay, and there is
15, each way out, 16, 17, 18,
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good, 2 more, 19, 1
more time, 20, good.
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I'll go and take your towels.
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Okay. Okay, now
anytime we workout we need to
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stretch up the area.
So, we're gonna reach
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our arm up over head
and we're gonna pull there
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and stretch in through here.
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We're gonna hold
that for about 10 seconds.
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Let's go ahead and
get a hold of the elbow
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there Brittany, there, good.
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Okay, now switch over
to the other side and pull,
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make your stretch steady.
Don't you want just a grab
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hold your arm and just
pull on it, we wanna make
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a stretch nice and
gradual and you wanna feel it,
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it should be comfortable.
But, yeah you wanna feel
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the muscle going
to a range of motion.
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Make sure you keep
breathing while you do it,
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don't hold your
breath, 5 more seconds.
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Okay, go and relax, now
we're gonna put our arms
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out to this side
and we're gonna bring
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them to the front.
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We're gonna go way back
and bring them into the front
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and we're gonna
way back into the front
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and way back, into
the front and way back,
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into the front. Keep going,
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okay and way back and back,
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now where as well back there.
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We're gonna do some, some turns.
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We're gonna start
making some circles here,
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making them small curves
and now as make them bigger
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and smaller and larger.
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Now, for those if you at home,
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if you need to put your
arms down while doing this.
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That's okay; you two ladies
need to keep your arms up.
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Make them smaller;
now let's go the other way
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for backwards.
Okay, make them larger;
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now make them smaller
and larger and smaller.
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Okay, now we're gonna hold that,
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we're gonna hold
that for 20 seconds,
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can you handle
that, okay, I want to keep
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your arms out
straight, palms down,
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arms out straight, palms down,
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just remember my
arms away more than yours,
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so if I can hold on
than you can hold on. Okay,
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we down to 5 more
seconds, 3, 2, 1, down.
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Okay, now, let's just
blow the shoulders back
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and around, lose that
area up that we just worked.
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Okay, and up
around the other way.
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This is still
focusing in on that tizzy area
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around the neck,
the shoulder blades
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helping with that
upper neck posture.
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Okay, let's go 3 more;
there is 1, 2 and 3, good.
00:11:21.32\00:11:26.36
Alright, next
what we're gonna is,
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we're gonna work
biceps, a lot times women thing
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well we don't
need to work biceps.
00:11:32.14\00:11:33.42
But we all need to work biceps,
00:11:33.45\00:11:34.68
because every muscle
the God put on our body
00:11:34.71\00:11:36.62
is designed to be sued
or we start to loss it.
00:11:36.65\00:11:39.30
But we're gonna do is,
we're gonna turn our palm up
00:11:39.74\00:11:41.47
and you take the other
hand to put it on your wrist.
00:11:42.55\00:11:45.00
You're gonna curve
your arm up and reach down
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and up and down and up and down.
00:11:48.28\00:11:52.68
We're gonna do 20
there, now which you might find
00:11:52.71\00:11:54.92
you've do this put your elbow
00:11:54.95\00:11:56.24
in front of you little bit,
00:11:56.27\00:11:57.44
so you can get a
full range of motion out.
00:11:57.47\00:11:59.55
It's too close
down, straight down
00:12:00.00\00:12:01.94
you may not be
get all the way down
00:12:01.97\00:12:03.51
and we using the
other hand to resist.
00:12:03.54\00:12:06.87
How many we're on Jane.?
00:12:08.54\00:12:09.95
Eleven. Okay, there is 12
and 13, 14 and 15, 16, 17,
00:12:09.98\00:12:22.37
18, 2 more 19, last 1, 20, good.
00:12:23.03\00:12:27.58
Other side doing the palm up
00:12:27.61\00:12:30.63
you wanna make sure
there, palm is up like this.
00:12:30.66\00:12:33.00
Okay, grabs put the other hand,
00:12:33.03\00:12:34.95
crawl up, reach down,
crawl up, and reach down,
00:12:34.98\00:12:39.08
good full range of
motion. Think about your biceps
00:12:39.11\00:12:42.53
as you doing it, you
tell me working muscle
00:12:42.56\00:12:45.08
you wanna focus
on what you doing.
00:12:45.11\00:12:46.80
Okay where we're Jane?
Nine. You really work it
00:12:50.08\00:12:52.72
over there Jane. That's good,
00:12:52.75\00:12:56.56
okay we got 6 more to
go. There is 15, 16, 17, 18,
00:12:59.94\00:13:07.58
19, and one more
time and 20, good.
00:13:07.61\00:13:11.09
Okay, shake your arms out
there and relax little bit.
00:13:11.67\00:13:14.32
Now, we're
gonna working triceps.
00:13:15.44\00:13:16.47
That's an
important area for women,
00:13:16.50\00:13:18.07
because they wanna
get really what they call
00:13:18.10\00:13:19.23
grandma wave bye,
bye fat after stop
00:13:19.26\00:13:21.09
waving you know, keeps going.
00:13:21.12\00:13:22.62
So, we wanna do
us kind about that,
00:13:22.65\00:13:24.19
now fat is not
crossing in your joints,
00:13:24.22\00:13:26.96
so we can't exercise fat.
You cannot make a contract,
00:13:26.99\00:13:30.69
no matter how hard you
try. But we can a do is,
00:13:30.72\00:13:33.55
we can work the muscles
where the fat is covering
00:13:33.58\00:13:35.61
and so we can help to
fill him up with underneath
00:13:36.13\00:13:38.87
there and hopefully
doing that same process.
00:13:38.90\00:13:40.77
So, start losing some
of that fat and your arm
00:13:40.80\00:13:42.78
will be tighter and yes you can,
00:13:42.81\00:13:44.45
so it to be really that
grandma very bye, bye fat.
00:13:44.48\00:13:46.60
The best thing you do is
not get into the first place,
00:13:46.63\00:13:48.80
okay. It's a much
easier to maintain it.
00:13:48.83\00:13:51.36
But what we're gonna do here is,
00:13:51.39\00:13:52.86
we're gonna take our
hand like really chop,
00:13:52.89\00:13:54.69
we gonna brace it
with the other hand.
00:13:54.72\00:13:56.60
We're gonna push down
and out just a little bit,
00:13:56.63\00:13:59.08
out in front of this.
So, we can get our arm
00:14:00.17\00:14:02.13
for the full
extension, full extension.
00:14:02.16\00:14:05.72
Now, we're work the triceps area
00:14:07.85\00:14:09.82
and so refluxing the
elbow like we're just
00:14:11.13\00:14:13.13
doing for the biceps. Now,
00:14:13.16\00:14:14.13
we're just extending the elbow,
00:14:14.16\00:14:15.38
we're gonna 20 again.
How many we're done Jane.?
00:14:16.91\00:14:19.88
Twelve. Okay, push it
out keep it down funny,
00:14:19.91\00:14:23.77
keep the elbow at one spot.
00:14:23.80\00:14:25.04
Focus on flexing your
triceps, flex you triceps,
00:14:26.38\00:14:29.75
18, 19, one more time 20, good.
00:14:30.98\00:14:35.45
Other side chopping more
with the left hand blocks it,
00:14:35.92\00:14:39.36
push down and out, down and out,
00:14:39.39\00:14:43.02
push down and push and push.
00:14:43.05\00:14:47.59
Keep the control,
work at both directions,
00:14:48.79\00:14:52.77
both directions.
Keep your triceps tight,
00:14:52.80\00:14:56.01
even if you are coming back,
00:14:56.90\00:14:57.93
make you're hand
pull you back. This is 12.
00:14:57.96\00:15:03.27
13. 13, oh! You have a
faster count then I do.
00:15:03.30\00:15:06.26
Good, 17, 18, 19, 1 more 20,
00:15:08.66\00:15:15.68
good shake it out. Okay,
now we're part of women's
00:15:15.71\00:15:21.24
body that they wanna
focus exercise on. Really. Okay,
00:15:21.27\00:15:24.86
hips and thighs, so
we better go after that.
00:15:26.13\00:15:28.13
We're not gonna
have a complete program
00:15:28.31\00:15:29.95
for our ladies, so
what we're gonna do is,
00:15:29.98\00:15:31.89
is we're gonna
start out with some lunges
00:15:31.92\00:15:33.29
and I want you put
your hands on your hips
00:15:33.32\00:15:35.49
and we're gonna lunge
out. Now when you lunge,
00:15:36.00\00:15:37.95
you want to make sure.
Your knees stay over foot,
00:15:37.98\00:15:40.49
you don't wanna jet it
out in front at the same time
00:15:40.52\00:15:42.83
you wanna keep your chest up.
00:15:42.86\00:15:43.83
So, we're gonna come
out, okay then you go back
00:15:44.10\00:15:46.44
and we step out with
the other side and back.
00:15:47.20\00:15:49.40
Okay, keep going,
you two keep going.
00:15:49.43\00:15:52.89
I'll watch and
that's the good plan,
00:15:52.92\00:15:55.45
okay keeps your
chest up, as you do it.
00:15:55.48\00:15:58.68
Good, look straight to
your head, little bit slower.
00:15:59.71\00:16:03.56
We're gonna do 15
on each side there.
00:16:07.57\00:16:09.40
There is 7, 8, 9, good,
00:16:09.43\00:16:16.06
now we're gonna
change you little bit.
00:16:18.93\00:16:20.44
Go and do this other
side, I want you step away out
00:16:20.47\00:16:23.09
of this time,
way out. There we go
00:16:23.12\00:16:27.57
and by doing this
we work on the hips,
00:16:30.29\00:16:32.37
which is the great
one for the barrier,
00:16:32.40\00:16:35.31
which is your gluteus maximus.
00:16:35.34\00:16:37.05
If you wondering where
that is, you sit on it,
00:16:37.08\00:16:39.24
okay good. Okay, now
what we're gonna do is,
00:16:40.67\00:16:44.44
is we're cross our arms.
00:16:44.47\00:16:45.44
We're gonna do some squats.
00:16:45.45\00:16:46.42
This is the great
exercise for gluteus maximus,
00:16:46.43\00:16:48.58
when we squat down we
wanna push our hips back
00:16:49.40\00:16:51.49
and then we come up
and again we wanna keep
00:16:52.82\00:16:54.68
our knees over our feet.
We wanna keep our chest up,
00:16:54.71\00:16:57.23
as we sit down into it, good.
00:16:57.26\00:17:00.97
Okay keep going,
keep your chest up,
00:17:01.93\00:17:05.30
keep your chest up a
little bit more there Jane,
00:17:05.33\00:17:06.63
as you go down. There we go,
00:17:06.66\00:17:08.79
now we also
have a gluteus medius
00:17:10.12\00:17:12.01
and gluteus
minimus in some small
00:17:12.04\00:17:13.91
- women goes, that's one I want,
00:17:13.94\00:17:15.26
I want a gluteus
minimus and I don't want
00:17:15.29\00:17:16.66
gluteus maximus anymore.
This is a great exercise
00:17:16.69\00:17:19.97
for women; it's a
good exercise for men too.
00:17:20.00\00:17:22.82
Men's should be doing
this is well too often looks
00:17:22.85\00:17:25.38
like the men have had the
air balance released under
00:17:25.41\00:17:27.59
each gluteus maximus
area and they don't have
00:17:27.62\00:17:30.05
a bottom anymore
and they lose that,
00:17:30.08\00:17:31.75
they lose
according to their spine
00:17:31.78\00:17:33.29
they start to have
pain, they don't wanna have
00:17:33.32\00:17:35.47
in their back, good keep going.
00:17:35.50\00:17:37.82
Bend the knees, you
feeling that at all.
00:17:39.45\00:17:42.99
Yes. Okay, how many we've done?
00:17:43.02\00:17:45.49
20. Okay, we've 10 more,
if you could, good, good,
00:17:45.52\00:17:52.09
and there is 4 and 5 and
6 and 7, three more times
00:17:53.97\00:18:01.66
8, 9 and one more and 10, good.
00:18:01.69\00:18:06.87
Alright like you to
lay down on your sides
00:18:07.47\00:18:09.30
and just go ahead buffy
layer on your right side.
00:18:09.33\00:18:12.02
Okay, what we're gonna do is,
00:18:14.62\00:18:15.98
is we're gonna
do some leg raises,
00:18:16.01\00:18:17.17
you gonna raise
your left leg up,
00:18:17.20\00:18:19.14
bring it on up and down, okay,
00:18:20.34\00:18:21.98
we're gonna do 20 of
those. This again is gonna be
00:18:22.01\00:18:24.87
working in the
gluteus maximus area
00:18:24.90\00:18:26.66
and they work in the
abductors of the hips
00:18:26.69\00:18:29.27
and the deep lot of rotators
00:18:29.86\00:18:31.69
and this is also a
good exercise for men,
00:18:34.77\00:18:36.82
just don't think
because you called
00:18:37.17\00:18:38.57
this exercise program for women.
00:18:38.60\00:18:40.81
Doesn't mean the men not get
00:18:40.84\00:18:41.99
the benefit out of its well.
00:18:42.02\00:18:43.41
Okay, how many we're on Jane.?
00:18:44.61\00:18:46.12
13. Okay, there is 14,
15, 16 and 17, 18, 19 and 20.
00:18:46.15\00:18:59.94
Now, what you're
gonna do is bring your left
00:18:59.97\00:19:02.13
knee up in front of
you and bend your leg.
00:19:02.16\00:19:04.22
Okay, just go and put
that on the floor baby.
00:19:04.25\00:19:06.92
Okay, now you're gonna
try and lift your left leg
00:19:07.56\00:19:10.17
or your back leg
up. There you go.
00:19:10.20\00:19:11.88
Okay. Good and
down, now up and down,
00:19:11.91\00:19:16.37
good, up. We're
gonna 20 of those
00:19:16.40\00:19:19.04
and up and down,
up little bit slower
00:19:20.16\00:19:24.31
and up and down, up and down,
00:19:24.34\00:19:28.53
up and down, There is 10 and 11,
00:19:28.56\00:19:33.91
keep it controlled
12 and 13 and 14, 15,
00:19:33.94\00:19:41.91
keep the knee bend there Jane,
00:19:41.94\00:19:43.35
16, 17, 18, 2
more 19 and 20. Okay,
00:19:43.38\00:19:52.32
let's roll over
to the other side.
00:19:52.35\00:19:53.74
Okay, start out by leg
straight, okay raise it up.
00:19:57.31\00:20:00.13
Okay and down and
up and down, good.
00:20:02.34\00:20:06.85
Do 20 of this,
you little slower,
00:20:07.81\00:20:10.63
so you can feel the hip fork.
00:20:10.66\00:20:12.03
We wanna feel with in that area,
00:20:13.19\00:20:14.73
you feeling it? I feel it.
00:20:14.76\00:20:17.34
You feel it, okay
good, that's good.
00:20:17.37\00:20:18.97
You wanna make sure
Jane? No, not. Okay,
00:20:19.00\00:20:21.37
we can do more, if
you need to. It's 12.
00:20:21.40\00:20:26.10
Yes. 13, 14 we wanna
keep our exercise controlled
00:20:26.13\00:20:30.96
and smooth, 16, make sure
00:20:30.99\00:20:34.07
you keep breathing then in out.
00:20:34.10\00:20:36.09
Its best way to breath,
00:20:36.67\00:20:37.64
alright bring the
right knee up and bend it.
00:20:41.52\00:20:44.98
Okay, now we're gonna be
lifting the left leg out,
00:20:45.01\00:20:47.51
okay up and down, okay
and if you can hit my hand.
00:20:47.54\00:20:52.92
I really be
impressed, nice and controlled.
00:20:52.95\00:20:58.04
Okay and up and
down and up and down,
00:20:59.06\00:21:03.45
keep it slow and
down and up and down,
00:21:03.48\00:21:07.60
10 more, up and down,
up. There is 2, up and 3,
00:21:07.63\00:21:13.66
up and 4, up and
5, up and 6, up and 7,
00:21:13.69\00:21:21.57
up 8, 2 more, up,
9, up and 10, good.
00:21:21.60\00:21:27.76
Now, we're laying
on your side there,
00:21:27.79\00:21:29.34
but I like you do is get
a hold of your right ankle
00:21:29.37\00:21:32.01
and pull your leg back
and stretch your quadriceps,
00:21:32.04\00:21:34.58
good, good nice and comfortable.
00:21:34.61\00:21:39.91
You could fall sleep
there. Could you Jane?
00:21:39.94\00:21:41.56
Thank you. But
don't do that right now,
00:21:41.59\00:21:45.00
okay we're gonna
hold each stretch
00:21:45.83\00:21:47.25
for about 15 seconds.
00:21:47.28\00:21:48.92
Keep breathing
while you do that,
00:21:49.79\00:21:50.83
as you breath
will help you relax.
00:21:50.86\00:21:52.36
Brittany likes
to be contortionist
00:21:53.04\00:21:54.44
on this time there is
one. You know the warning,
00:21:54.47\00:21:56.71
they have on television shows,
00:21:56.74\00:21:58.44
don't try this at home.
00:21:58.47\00:21:59.44
Okay, let's
switch the other side.
00:22:02.10\00:22:04.09
Get a hold of your
ankle and pull back,
00:22:08.22\00:22:09.61
okay, are you feel
on your quadriceps Jane?
00:22:13.31\00:22:15.46
Oh! Yeah. Brittany
feel with there. Yeah.
00:22:15.49\00:22:17.34
Okay, alright 5 more
seconds 1, 2, 3, 4, 5.
00:22:17.37\00:22:28.90
Okay, lay on your back,
00:22:28.93\00:22:30.61
now what I want you to do are.
00:22:31.96\00:22:33.20
Bring your leg up
toward your chest,
00:22:33.23\00:22:35.28
as bring your right
leg up; now switch them
00:22:35.31\00:22:37.32
behind your leg.
There are you go,
00:22:37.35\00:22:39.39
that's better
pull from there now.
00:22:39.42\00:22:41.60
And nice and steady
pull, go and lay down Brittany
00:22:44.07\00:22:45.98
just go and lay down relax.
Now, straight your leg up,
00:22:46.01\00:22:49.56
try and get it
totally straight and see
00:22:51.66\00:22:54.23
how much you can pull there.
00:22:54.26\00:22:55.27
Makes it little bit
tougher, give you little more.
00:22:55.30\00:22:57.23
You need a long arm Jane,
00:22:57.49\00:22:58.98
okay let switch,
00:23:04.06\00:23:05.23
keep your right leg
straight pull aren't you?
00:23:08.42\00:23:10.39
There you go,
00:23:10.42\00:23:11.39
steady pull. Now
straight your leg up,
00:23:15.80\00:23:18.50
very good, you looking good.
00:23:23.34\00:23:24.98
Okay, now switch yourselves up
00:23:27.10\00:23:29.68
and you'll going
to be facing me still
00:23:30.20\00:23:31.72
spread the legs a
part, okay you're gonna lean,
00:23:31.75\00:23:34.92
come over to your
right side first and stretch
00:23:34.95\00:23:37.62
and get a hold of your ankle,
00:23:38.23\00:23:39.42
if you can and just
nice steady pull there.
00:23:39.45\00:23:41.69
Okay, let's go
the other direction,
00:23:45.82\00:23:47.70
reach out and stretch,
00:23:48.52\00:23:50.52
hold it 5 more seconds
pull right on your feet
00:23:55.37\00:24:01.29
let's do some
abdominal training,
00:24:01.32\00:24:02.91
we gonna to put the
hands behind the back
00:24:05.41\00:24:06.85
we gonna contract our
abdomen little bit bend
00:24:07.92\00:24:10.81
over at the
waist and then come up
00:24:10.84\00:24:13.13
we gonna to lean back,
00:24:13.16\00:24:14.58
Okay contract over
up and back, when you do
00:24:15.05\00:24:19.90
this you want to focus
on breathing out and just
00:24:19.93\00:24:21.92
contracting your
abdomen as you try
00:24:21.95\00:24:23.73
you can pushing your
lower back out contracting
00:24:23.76\00:24:26.81
and then we
bend over we come up,
00:24:26.84\00:24:29.51
we lean back,
contract over up and back,
00:24:30.11\00:24:35.54
contract over up and
back, contract over up and back,
00:24:35.87\00:24:44.50
contract over up and
back, contract over up and back,
00:24:44.53\00:24:53.42
contract over up and
back, let's do 10 more,
00:24:53.45\00:24:58.83
stretch back there
is 1, and 2, and 3,
00:25:01.06\00:25:10.09
if you really focus
can feel this exercise
00:25:10.12\00:25:13.35
would have to think
about what you doing you have
00:25:13.39\00:25:15.18
to contract each time
00:25:15.21\00:25:16.56
and lay back and
feel it stretched.
00:25:17.13\00:25:18.89
Okay, four more
there is 1, and 2, and 3,
00:25:21.46\00:25:33.57
one more time, and 4.
00:25:33.60\00:25:37.41
Alright we gonna
stretch the side down just reach
00:25:37.48\00:25:40.65
hold it, keep breathing right.
00:25:45.44\00:25:52.71
Let's switch the
other way and stretch
00:25:52.74\00:25:55.69
and lets hold that for
about five more seconds,
00:26:01.62\00:26:03.91
2,3,4,5 good and turn
the trunk and turn and turn,
00:26:04.83\00:26:13.87
and turn, and turn, and
turn, and turn, two more,
00:26:17.33\00:26:29.95
turn and turn, one
more time turn and turn.
00:26:29.98\00:26:38.71
Alright, good,
thanks a lot ladies.
00:26:39.98\00:26:41.52
As women get into
weight training they find
00:26:45.33\00:26:47.22
whole new world before them,
00:26:47.25\00:26:48.93
they find themselves
getting firmer than ever
00:26:48.96\00:26:50.95
thought possible, when
until they see as our body
00:26:50.98\00:26:53.56
taking on a whole
different dimensions as people
00:26:53.59\00:26:56.02
get older their body
weight turns shift a little
00:26:56.05\00:26:58.35
they may weigh
the same but they say,
00:26:58.38\00:27:00.72
and look a like the
same as way I use to.
00:27:00.75\00:27:02.66
When they get into
weight training they see
00:27:02.69\00:27:05.06
great things happen
and you may not lose weight
00:27:05.09\00:27:07.90
as fast as you
might like too but you see
00:27:07.93\00:27:09.93
the interesting
coming off and really that's
00:27:09.96\00:27:11.48
what we want
important. I have actually seen
00:27:11.51\00:27:13.52
a woman gained 20
pounds and lose to dress sizes,
00:27:13.55\00:27:16.47
so what would you
rather do lose weight
00:27:16.81\00:27:19.39
or lose inches, well
muscles it's going to be
00:27:19.42\00:27:21.92
much more dense so its
going to add a little more
00:27:21.95\00:27:24.38
body weight but a
pound of fat is like
00:27:24.41\00:27:26.88
three times a size
at the way to really
00:27:26.91\00:27:28.94
become a better butter burner
00:27:28.97\00:27:30.51
and lose more fat is
my developing muscle.
00:27:30.54\00:27:33.02
We want to do it for
the right reason not just so
00:27:33.05\00:27:35.51
we look good but want
to do it to glorify God.
00:27:35.54\00:27:37.52
Remember what the scripture says
00:27:37.55\00:27:39.30
in Philippians
4:13 it says I can do
00:27:39.33\00:27:42.25
all things for
Christ who strengthens
00:27:42.28\00:27:44.03
and that's what really
important following the Lord
00:27:44.06\00:27:46.58
and taking care of this
body that he's given us.
00:27:47.24\00:27:49.30
God bless you we'll look
forward see you next time.
00:27:49.33\00:27:51.98