The following program
is designed to demonstrate
00:00:02.46\00:00:04.24
simple workouts that you
can use to improve your health.
00:00:04.27\00:00:06.79
Be sure to consult
your physician before
00:00:09.11\00:00:10.69
beginning any exercise program.
00:00:10.72\00:00:12.52
Training with a
partner can be much more
00:00:14.80\00:00:16.18
productive and lot more
fun. And it will keep you
00:00:16.21\00:00:18.67
motivated into your workouts.
We are going to show you
00:00:18.70\00:00:21.07
a great workout that
you can do right at home
00:00:21.10\00:00:23.50
with your best friend or
your spouse or one of your kids.
00:00:23.53\00:00:26.82
Stay tuned and find
our how on Body and Spirit.
00:00:27.61\00:00:29.77
Hello, I am Dick Nunez,
Wellness Director of the
00:00:57.36\00:00:58.96
Black Hills Health
and Education Center.
00:00:58.99\00:01:00.66
Welcome to Body and Spirit.
00:01:00.69\00:01:02.23
We have a lot of
different exercise programs
00:01:03.44\00:01:04.89
we do here on Body and Spirit.
00:01:04.92\00:01:06.16
One of the things we
do that's a lot of fun
00:01:06.19\00:01:07.90
is Partner Training.
Now if you're doing this
00:01:07.93\00:01:09.79
at home by yourself, you
can still get a great workout
00:01:09.82\00:01:12.25
by following along, but
if you have somebody else
00:01:12.28\00:01:14.68
that you need to get motivated.
00:01:14.71\00:01:15.82
Sometimes the wives
get real into the program,
00:01:15.85\00:01:18.71
but their husbands
they're not quite as willing.
00:01:18.74\00:01:21.09
But if they try this
workout they'll find they'll get
00:01:21.12\00:01:23.45
excellent results and
you'll have a lot of fun
00:01:23.48\00:01:25.45
and it'll help keep
you going. So I think
00:01:25.48\00:01:27.37
we're ready to
start our workout.
00:01:27.40\00:01:28.54
Helping me out today
will be Jonathan Hopkins,
00:01:29.00\00:01:30.74
a fitness trainer
from the Black Hills
00:01:31.56\00:01:32.73
Health and Education
Center, and Alex Heinz,
00:01:32.76\00:01:35.64
who is a physical Therapist
from Wenatchee, Washington.
00:01:35.67\00:01:38.58
Before we're get
into this workout,
00:01:40.39\00:01:41.46
we better warm up
just a little bit because
00:01:41.49\00:01:42.80
this isn't going to be
an easy one, so we're gonna
00:01:42.83\00:01:44.88
start by just
loosening up our shoulders.
00:01:44.91\00:01:46.93
We are not going
to waste a lot of time
00:01:48.24\00:01:49.25
with this because
we're gonna need our time
00:01:49.28\00:01:51.20
for the exercise
today. Both of these guys
00:01:51.23\00:01:55.19
are a little bit
nervous about what might be
00:01:55.22\00:01:56.73
coming up next. Okay,
lets go up and around the
00:01:56.76\00:01:59.05
other way, and one
more time, okay, good.
00:01:59.08\00:02:05.00
Now whenever we do
exercises, we are limited
00:02:05.03\00:02:09.11
by how much resistance
we have, because we only
00:02:09.14\00:02:13.32
have our own weight to
work with or the towels
00:02:13.35\00:02:15.13
or whatever. So what
we are going to do here
00:02:15.16\00:02:17.11
is we're gonna help apply
resistance with each other.
00:02:17.14\00:02:19.61
So Jonathan I would like
you to get in push up position,
00:02:19.64\00:02:22.26
and Alex you're going
to straddle him and you are
00:02:24.10\00:02:26.82
going to add his
resistance. So you're going
00:02:26.85\00:02:28.72
to give him about 20
or 30 pounds of resistance
00:02:28.75\00:02:31.44
pushing down as he goes
down to push up position
00:02:31.47\00:02:34.12
and then pushes back
up. So Alex is now making
00:02:34.15\00:02:38.17
the movement more
difficult for Jonathan.
00:02:38.20\00:02:40.42
After doing this at
home you can just do regular
00:02:40.45\00:02:43.01
push ups right now. If
you by yourself or you can do
00:02:43.04\00:02:46.01
against the wall or you
can do them off your knees.
00:02:46.04\00:02:48.48
An 86 year old woman who
came to our Wellness program,
00:02:48.51\00:02:51.70
guys she could do
push ups off her knees
00:02:51.73\00:02:54.00
by just starting, by
doing push ups against the wall.
00:02:54.03\00:02:57.39
Now this is a very advanced
method of doing push ups
00:02:58.13\00:03:00.65
and you want to make
sure you are in a pretty
00:03:00.68\00:03:02.43
good health before you
try this because this will
00:03:02.46\00:03:04.77
definitely be a bit
fatiguing here. Okay,
00:03:04.80\00:03:07.65
lets keep going, you
don't think he is working out,
00:03:07.68\00:03:09.30
well make him work
harder than, that's up to you.
00:03:09.33\00:03:11.97
Good, good, push down
on him, we're doing okay
00:03:12.00\00:03:17.04
Jonathan. Oh yeah.
Okay, now let's push down
00:03:17.07\00:03:20.16
harder on the
negative part of the exercise,
00:03:20.19\00:03:23.19
good, good, keeping
pushing on him, good, good,
00:03:23.22\00:03:29.72
that's the way.
Bring that abdomen back up.
00:03:29.75\00:03:31.78
That's excellent, good, good,
00:03:31.81\00:03:34.41
we're getting
towards the end there,
00:03:34.44\00:03:35.44
looks like. Okay,
Jonathan what we are going do
00:03:35.47\00:03:38.24
here towards yours go
half way down and hold it,
00:03:38.27\00:03:40.41
and Alex you're going
to keep pushing down on him
00:03:41.61\00:03:43.05
for 10 seconds; 1, 2,
3, 4, 5, 6, 7, 8, 9 and 10,
00:03:44.19\00:03:53.14
excellent. Okay,
Jonathan up. While you rest
00:03:53.17\00:03:58.30
you can push on
your. Now it's Alex's turn.
00:03:58.33\00:04:02.58
Okay, straddle him,
now I hope this doesn't
00:04:04.01\00:04:06.87
cause any divorces if
we got husbands and wives
00:04:06.90\00:04:09.00
doing this, okay,
push down, good. Now when
00:04:09.03\00:04:15.59
somebody is doing the
negative aspect of the
00:04:15.62\00:04:17.67
contraction you can actually
push a little bit harder
00:04:17.70\00:04:20.52
because we have more
strength on that part
00:04:20.55\00:04:22.57
of the exercise which is
also called the eccentric part
00:04:22.60\00:04:25.27
of the contraction. The
positive part where you are
00:04:25.30\00:04:27.68
pushing up, or the concentric
part you are not quite
00:04:27.71\00:04:30.61
as strong so often
times we do this we overload
00:04:30.64\00:04:33.36
pushing down and
not quite so much
00:04:33.39\00:04:35.75
on the way back up.
Good, we are looking good.
00:04:35.78\00:04:40.51
You see that Alex has
done lots of push ups before,
00:04:42.33\00:04:44.24
both these guys are very
strong, which helps a lot.
00:04:44.27\00:04:47.26
Good. We are starting
to see that little affect
00:04:51.28\00:04:53.90
coming into play here.
Arms are starting to shake
00:04:53.93\00:04:56.18
a little bit which is
showing, we're starting to get
00:04:56.21\00:04:58.19
towards muscular fatigue
and now we're gonna come,
00:04:58.22\00:05:01.63
let him come up Jonathan.
Okay. Alright, good job,
00:05:01.66\00:05:05.55
alright, go and
stop. Now Jonathan,
00:05:05.58\00:05:08.66
Now Jonathan, I
stopped him just a little bit
00:05:08.69\00:05:09.76
short so he can do
the 10 seconds hold at
00:05:09.79\00:05:12.26
the very end, but on
Alex's, he was there.
00:05:12.29\00:05:15.95
There was no point in
making him hold any further
00:05:15.98\00:05:18.88
because the fatigue
had already him, and so
00:05:18.91\00:05:21.09
whenever you hit
momentary muscular fatigue
00:05:21.12\00:05:23.30
that's the time to stop.
Okay, now what we're gonna
00:05:23.33\00:05:25.52
do is we are going to do
lateral raises. So, Jonathan,
00:05:25.55\00:05:27.64
I would you like to step
out in front of the Alex.
00:05:27.67\00:05:29.30
You're gonna do
arms out your side. Alex,
00:05:29.33\00:05:31.00
you're gonna be behind
him, and you are gonna put
00:05:31.03\00:05:32.82
the pressure on his
wrists as he is gonna go ahead
00:05:32.85\00:05:35.32
and raise up out to
the side, good. Make sure
00:05:35.35\00:05:41.90
you keep your head
up. Remember we want
00:05:41.93\00:05:43.90
to keep the chest up.
The Xyphoid process a little
00:05:43.93\00:05:46.54
protuberance at the
bottom of the sternum.
00:05:46.57\00:05:48.05
We want to keep that
up at all time. Good.
00:05:48.08\00:05:52.30
Jonathan loves these.
Now it's important for the
00:05:52.33\00:05:55.62
one doing it to try and
keep the arms as straight
00:05:55.65\00:05:58.01
as possible because
the tendency will be to
00:05:58.04\00:06:00.96
bend the arms to
give you a little more
00:06:00.99\00:06:03.48
leverage in the
pushing up aspect. Good.
00:06:03.51\00:06:10.81
Okay, make him more a
little harder there Alex.
00:06:10.84\00:06:14.28
So, we won't go
quite so many repetitions.
00:06:14.31\00:06:17.36
And let's go 4 more.
You really make him work.
00:06:23.90\00:06:25.85
Good, make sure you
breathe. Breathing is very
00:06:30.15\00:06:32.61
important on this
because the tendency will be
00:06:32.64\00:06:34.31
through the
Valsalva maneuver because
00:06:34.34\00:06:37.03
you're working hard.
Okay, now hold it out there.
00:06:37.06\00:06:39.41
You hold it there,
Jonathan. You try and push
00:06:39.44\00:06:41.38
him down, Alex. Push,
push, push, push, push,
00:06:41.41\00:06:46.10
excellent, alright.
Okay, "Do unto others
00:06:46.13\00:06:50.21
as has been done
unto you." Okay, raise up
00:06:50.24\00:06:56.10
very good, very
good. Make him work.
00:06:56.13\00:07:01.98
Good, keep going.
Excellent, keep going,
00:07:07.85\00:07:15.61
and lets work him
through 3 more there, Jonathan.
00:07:25.77\00:07:27.55
Make him work
hard, and last one, okay.
00:07:27.58\00:07:36.93
Now, get back out
there, Alex, and try
00:07:36.96\00:07:39.89
and hold him off.
Jonathan, push hard as you can.
00:07:39.92\00:07:41.83
Good, good, good. Feels
good, doesn't it? Oh yeah!
00:07:44.37\00:07:47.74
Good, always makes me
want to jump in and do some
00:07:49.12\00:07:51.25
of those, those
are a lot of fun. Okay,
00:07:51.28\00:07:54.47
let's go ahead and
get the towels there,
00:07:54.50\00:07:56.11
in fact we just need
one this time. Okay, now,
00:07:59.75\00:08:03.90
what you are going to
do is you're gonna grab
00:08:03.93\00:08:06.12
the towel with each
other and you are going
00:08:06.15\00:08:08.10
to be facing opposite of
me, okay, and so you are going
00:08:08.13\00:08:11.15
to pulling back and
forth. And so what you
00:08:11.18\00:08:13.80
are going to be doing is
you are going to be working
00:08:13.83\00:08:14.80
the Latissimus Dorsi
as we are doing the pull,
00:08:14.81\00:08:18.60
okay. Okay, draw
back. Try and allow your
00:08:18.63\00:08:28.44
partner to get a full
reach, Latissimus Dorsi
00:08:28.47\00:08:30.95
is the muscle back here
on the side. I want to go
00:08:30.98\00:08:33.37
to Jonathan because we'll
be able to get that better
00:08:33.40\00:08:35.25
from the camera. But
this muscle right back
00:08:35.28\00:08:37.53
in through here is
Latissimus Dorsi, you see
00:08:37.56\00:08:40.03
working out, wearing
out as Jonathan is coming
00:08:40.06\00:08:42.57
forward. Alright, let's
make each other work now.
00:08:42.60\00:08:46.28
Come on, let's get
serious about this,
00:08:46.31\00:08:47.84
lock in each
time, good, good, good.
00:08:47.87\00:08:50.45
Now this exercise it
is important to may be
00:08:50.48\00:08:53.24
helps somebody this
closer to your own strength.
00:08:53.27\00:08:55.00
If you have somebody,
you wouldn't want to go
00:08:55.03\00:08:57.46
find Arnold
Schwarzenegger and say let's go
00:08:57.49\00:08:58.93
do some of these
together. Good, these guys
00:08:58.96\00:09:03.08
are a good match.
Let's go 5 more each way.
00:09:03.11\00:09:07.20
Here is 1 and 2, 3,
and 4, one more time and 5.
00:09:07.23\00:09:19.57
Okay, now we need
to switch around. Okay,
00:09:19.60\00:09:25.92
have a little tug of
war here. Husbands at home
00:09:27.83\00:09:30.73
are going to feel bad
if their wives have been
00:09:30.76\00:09:32.27
during the program
on a regular basis,
00:09:32.30\00:09:33.69
and they find that the
wives are pulling harder
00:09:33.72\00:09:35.96
than they are. Good,
you are feeling that at all.
00:09:35.99\00:09:44.59
Oh! Yes. Okay, pull
hard, come on, let's pull hard,
00:09:44.62\00:09:47.22
lets really work,
good, good. I hear the
00:09:47.25\00:09:52.64
respiration is
starting to increase. Okay,
00:09:52.67\00:09:57.36
5 more each way. Here
is 1 and 2 and 3 and 4
00:09:57.39\00:10:08.59
and 5, good. Let's just
set off on the side here
00:10:10.72\00:10:13.12
Okay, Jonathan, I like
you to lay on your back here,
00:10:13.96\00:10:15.52
now what we are gonna
do is we're gonna help
00:10:17.93\00:10:20.43
each other do some pull
ups from the lying position
00:10:20.46\00:10:23.20
You're gonna
straighten your legs out.
00:10:23.23\00:10:24.73
Alex, you're gonna
straddle him. Okay,
00:10:24.76\00:10:27.54
let's get a wrist
grab, there you go.
00:10:27.57\00:10:30.47
And so Jonathan you are
gonna keep your chest up
00:10:30.50\00:10:32.67
and you are going to
pull yourself up. Pull up,
00:10:32.70\00:10:35.09
good. Now Alex is
gonna be your base there.
00:10:36.45\00:10:38.21
Very good. Chest up.
This is a modified pull up
00:10:42.02\00:10:45.56
type exercise. We
somewhat pre-fatigue by doing
00:10:45.59\00:10:48.51
other exercise. Now, this
might be a tough one at home
00:10:48.54\00:10:51.71
But there are times
when somebody can put
00:10:55.67\00:10:57.27
a couple of chairs
and then put like a
00:10:57.30\00:10:59.19
boom stick across, so
they can pull themselves up
00:10:59.22\00:11:01.27
by doing this type
of exercise. I know that
00:11:01.30\00:11:03.68
Jack LaLanne has done
this particular movement
00:11:03.71\00:11:06.01
a lot of times in
his show over the past.
00:11:06.04\00:11:08.00
Let's do 2 more,
alright, good job. Alright,
00:11:12.98\00:11:17.13
switch it around. The
nice thing about the partner
00:11:17.16\00:11:30.25
type movement is you
have a chance to wrestle
00:11:30.28\00:11:32.89
a little bit in between,
and it gives you just about
00:11:32.92\00:11:37.30
enough time to recover
before it's your turn again.
00:11:37.33\00:11:40.96
Very good, Alex.
Way down good. Chest up,
00:11:44.21\00:11:47.45
good. Reach down, way
down. Excellent, excellent,
00:11:47.48\00:11:55.06
very good. I guess you
don't get to totally rest
00:11:55.09\00:11:59.24
on this part
here. Okay, pull. Good.
00:11:59.27\00:12:09.67
And lets go ahead
and do 4 more Alex.
00:12:09.70\00:12:12.87
Okay, good. Now, we are
going to use our towel again,
00:12:22.19\00:12:25.51
and what we are
going to do is, is, Alex,
00:12:27.51\00:12:32.91
you are gonna sit
down on the floor there.
00:12:32.94\00:12:34.57
And Jonathan you
are gonna be here,
00:12:36.44\00:12:37.41
and you are gonna grab, get
your legs apart a little bit,
00:12:37.42\00:12:40.52
so I can get in here.
You are gonna grab that,
00:12:40.55\00:12:42.37
we are gonna do some
biceps. You are gonna
00:12:42.40\00:12:44.76
let him come and you
are gonna pull back down.
00:12:44.79\00:12:47.00
Jonathan, you have to
squat down just a little bit
00:12:47.03\00:12:49.12
to get the position
you want, alright. Okay,
00:12:50.01\00:12:55.93
squat down a little
bit, keep the chest up. Okay,
00:12:55.96\00:12:57.56
curl up, reach down,
curl up, and down, good.
00:12:57.59\00:13:03.39
When we do this we
want to try and get about
00:13:05.22\00:13:06.37
10 to 15
repetitions, so the other person
00:13:06.40\00:13:08.94
is making him work
hard enough. To get a good
00:13:08.97\00:13:12.79
training effect.
Excellent, very good.
00:13:12.82\00:13:17.63
See the biceps
coming into play here, good.
00:13:17.66\00:13:23.47
Looks good Jonathan,
keep going, keep going,
00:13:23.50\00:13:25.54
a few more. Come on
work it, work it. Now,
00:13:25.57\00:13:29.85
get up and hold tight.
Hold it there, hold it, hold it,
00:13:29.88\00:13:33.33
hold it, hold it,
hold it, good, good, good
00:13:33.36\00:13:35.64
Alright, that was fun.
Okay, Alex is anxious to get
00:13:37.16\00:13:48.41
his turn going
here. Okay, we need to get
00:13:48.44\00:13:54.04
a little better position,
get a little closer so we can
00:13:54.07\00:13:55.81
get a little more range
of motion. There we go, good.
00:13:55.84\00:13:58.79
If you haven't seen the
biceps getting worked here.
00:13:58.82\00:14:02.32
The biceps, we see a good
separation thereof the biceps.
00:14:02.35\00:14:04.99
In the break of radialis,
in the brachialis of his arm,
00:14:05.94\00:14:08.33
good. Pull up and pull
up, good. Squeeze it up.
00:14:10.47\00:14:20.02
Five more. Jonathan,
you're down there working
00:14:21.48\00:14:24.22
hard still I see.
Couple more. Okay, and come up
00:14:24.25\00:14:34.09
and hold, Alex. Hold tight,
pull Jonathan, good, good,
00:14:34.12\00:14:38.41
good, good, good,
good, keep breathing.
00:14:38.44\00:14:39.88
Good, good,
excellent, alright, good job.
00:14:39.91\00:14:42.62
Okay, Jonathan, you
are gonna be down there,
00:14:43.85\00:14:45.22
sitting down,
face the other way now.
00:14:45.25\00:14:47.07
Okay, you're
gonna bring the arms up
00:14:49.51\00:14:50.48
over the head, pull
together. Okay, Alex,
00:14:50.49\00:14:53.33
you're gonna brace him
with your knees so he has
00:14:53.36\00:14:55.48
something to lean
against, now we are gonna do
00:14:55.51\00:14:57.10
some triceps
extension, either by pushing up,
00:14:57.13\00:14:59.07
and coming back
down again, okay.
00:15:00.61\00:15:02.05
Good, way down, make
him work on the way up.
00:15:09.25\00:15:17.05
Make him work. This is a
very high intense workout
00:15:17.08\00:15:23.95
that will give you
every bit as good as workout
00:15:32.21\00:15:33.18
you can get in any
gym, and again it can be
00:15:33.19\00:15:34.16
a really good workout
to do. If you have somebody
00:15:34.17\00:15:36.00
else involved with your
workout, it will help keep
00:15:36.03\00:15:37.88
you motivated because you
get the buddy system going.
00:15:37.91\00:15:39.94
And sometimes when you
don't feel like doing it,
00:15:41.42\00:15:42.64
maybe your buddy
does. Good, make him work,
00:15:42.67\00:15:51.80
good, good, Three
more. Okay, now hold it
00:15:51.83\00:16:04.44
there tight, okay,
and keep pushing him down.
00:16:04.47\00:16:07.36
You resist Jonathan,
resist, resist, resist, resist,
00:16:07.39\00:16:11.14
resist, breath.
Good job, alright. Okay,
00:16:11.17\00:16:16.10
switch it around. How
we doing? Feeling good?
00:16:16.13\00:16:19.68
Oh! Yeah, loving it.
He says he is loving it.
00:16:19.71\00:16:23.85
Okay, push up. Both
these fellows are in very
00:16:25.29\00:16:32.21
good shape. They both
exercise on regular basis.
00:16:32.24\00:16:34.68
So we are pushing
really hard. One of the things
00:16:35.96\00:16:40.74
you try and do on
Body and Spirit, is try
00:16:40.77\00:16:42.41
and give workouts that
will meet everybody's needs.
00:16:42.44\00:16:45.21
And I would define
anybody, no matter how fit
00:16:45.24\00:16:47.79
they are to go
through this or not feel it.
00:16:47.82\00:16:49.50
This is a good workout.
Good, very good, very good.
00:16:49.53\00:16:59.50
And one more time,
Alex. Okay, now get part
00:17:09.01\00:17:11.47
way down and hold
tight, breathe, breathe, good,
00:17:11.50\00:17:15.00
good, good, okay,
relax. Now along with helping
00:17:15.03\00:17:19.96
each other go through
the workout we can also
00:17:19.99\00:17:22.58
help each other
stretch. Go and put the hands
00:17:22.61\00:17:24.22
behind the head, Alex.
So we can help by doing
00:17:24.25\00:17:28.09
a nice gentle
stretch here. And we wanna
00:17:28.12\00:17:37.29
hold that for about 15 seconds.
00:17:37.32\00:17:40.70
And what we are gonna do is now
00:17:40.73\00:17:44.66
we gonna to pull
up. We'll work these,
00:17:44.69\00:17:52.11
stretch these muscles
out that we're working
00:17:52.14\00:17:53.88
so hard on. Excellent.
Okay, well, come on up.
00:17:53.91\00:18:02.61
Jonathan, Alex is
going to put him through the
00:18:02.64\00:18:05.55
stretches. The vital part
of exercise is flexibility
00:18:05.58\00:18:14.78
and these guys
have worked very hard
00:18:14.81\00:18:16.63
on their upper
body. And so, now we want
00:18:16.66\00:18:18.80
to stretch those
muscles out. It also gives them
00:18:18.83\00:18:22.14
a chance to recuperate.
Stretching is a little easier
00:18:22.17\00:18:24.80
aspect of the exercise
program, so they can have
00:18:24.83\00:18:27.22
a chance to catch their
breath, let their heart rates
00:18:27.25\00:18:29.51
slow down a little
bit because we got to do
00:18:29.54\00:18:31.52
legs still, and that
takes a lot of energy and
00:18:31.55\00:18:33.92
a lot of demand.
Alex, wants more stretching.
00:18:33.95\00:18:39.91
Okay, let's go up now.
You feel that Jonathan.
00:18:39.94\00:18:48.46
It feels good,
doesn't it. Okay, let's hold
00:18:50.54\00:18:57.04
that for about 5
more seconds. Okay, good.
00:18:57.07\00:19:03.90
Alright, Jonathan
on your feet. Well,
00:19:05.18\00:19:08.21
what we are gonna get
into now is some squats,
00:19:08.24\00:19:10.20
and obviously we can
help each other out again.
00:19:11.04\00:19:12.89
We are not gonna
climb on each others backs,
00:19:12.92\00:19:14.08
that would be too radical.
But it would be impressive.
00:19:14.11\00:19:16.73
But what we are
gonna do is, we are gonna
00:19:16.76\00:19:18.69
get in a squat position,
and Alex, you are going
00:19:18.72\00:19:22.06
to be the
resistance. We are going to push
00:19:22.09\00:19:23.78
from the hips here,
and it's very important
00:19:23.81\00:19:26.50
as we do the squat. We
are going to do this right
00:19:26.53\00:19:28.69
to keep the knees over the feet,
00:19:28.72\00:19:30.66
push the hips
back, keep the chest up
00:19:30.69\00:19:32.95
and that will also
give a good leverage point
00:19:32.98\00:19:36.10
for Alex to push on
to give Jonathan some
00:19:36.13\00:19:37.95
resistance, okay.
Now because squats
00:19:37.98\00:19:40.56
are an exercise where we
tend to pretty strong and
00:19:41.88\00:19:43.58
especially these
guys who've workout a lot.
00:19:43.61\00:19:45.56
We're gonna do the
squats really slowly.
00:19:45.59\00:19:48.04
We are gonna go
about 5 seconds down,
00:19:48.07\00:19:49.65
about 5 seconds up.
Otherwise it will be too
00:19:49.68\00:19:53.01
overpowering because
both of you are probably
00:19:53.04\00:19:55.00
capable of handling
good amount of weight
00:19:55.03\00:19:56.80
on your back. Okay,
let's go, squat down
00:19:56.83\00:19:59.34
and down and down,
okay. Give them some
00:20:01.46\00:20:03.87
good resistance,
good, good, and one thing
00:20:03.90\00:20:06.85
we are going to do on
this is we are gonna stop
00:20:06.88\00:20:08.42
a little short of lock
out and go back down again.
00:20:08.45\00:20:10.92
So whenever we lock out
we have a chance to rest,
00:20:10.95\00:20:13.64
what we are doing
is we want to make sure
00:20:13.67\00:20:15.58
we don't get that rest.
We want to keep the tension
00:20:15.61\00:20:17.45
on the muscles. Good,
good, good. Excellent.
00:20:17.48\00:20:26.93
We want to make sure
we keep our chest up.
00:20:26.96\00:20:28.98
We want to make sure
that we keep our breathing
00:20:29.01\00:20:31.62
steady on this.
Don't hold your breath.
00:20:31.65\00:20:35.58
It creates the Valsalva
effect, which will cause
00:20:35.61\00:20:38.27
a lot intracranial
and intrathoracic pressure
00:20:38.30\00:20:40.25
that we don't want. Starting
to feel it yet Jonathan.
00:20:40.28\00:20:47.56
You bet you. Okay,
good. Okay, push hard,
00:20:47.59\00:20:55.46
push hard. Very
good, keep going, and push,
00:20:55.49\00:21:07.51
good, and let's do
about 5 more of those.
00:21:07.54\00:21:16.96
There's 3 and 4 and
down, okay, now down and hold.
00:21:23.97\00:21:37.26
Okay, get your hips
back a little more Jonathan.
00:21:39.19\00:21:40.77
Okay, push down,
Alex. Ten count; 1,
00:21:40.80\00:21:44.27
2, 3, 4, 5, 6, 7, 8,
9 10, okay, Jonathan,
00:21:44.30\00:21:54.37
lay down on your abdomen there.
00:21:54.40\00:21:55.90
Okay, while we got
him going on his legs,
00:21:57.31\00:21:58.89
we are going to do a
little hamstring work,
00:21:58.92\00:22:00.30
and so we are going to
put, wrap the towels around his
00:22:00.87\00:22:02.51
ankles there. And let
him do some leg curls,
00:22:02.54\00:22:04.50
okay, go and pull
up, Jonathan. Okay,
00:22:05.83\00:22:09.30
We are gonna do 10 on each side.
00:22:09.33\00:22:11.67
A lot of resistance.
The resistance feel okay
00:22:11.70\00:22:19.65
there Jonathan. Oh! Yeah.
00:22:19.68\00:22:20.91
Okay. Good,
good, 3 more. Alright,
00:22:20.94\00:22:36.50
lets switch sides. This
is a difficult exercise to do
00:22:36.53\00:22:44.38
at home by yourself,
but when you have a partner
00:22:44.41\00:22:47.65
and you have your
handy towel there is so much
00:22:47.68\00:22:50.18
you can do with
an exercise program.
00:22:50.21\00:22:51.75
Alex, can't wait for
his turn. He is anxiously
00:22:55.48\00:22:57.51
watching this.
Thinking I can't wait to be down
00:22:57.54\00:23:00.38
and doing this part.
Thinking that better be nice.
00:23:00.41\00:23:02.88
That's good stuff.
That's another thing
00:23:07.06\00:23:08.34
with partner training, if
one partner is a little too
00:23:08.37\00:23:10.52
rough on the other
partner, they know their time
00:23:10.55\00:23:12.49
is coming, good,
alright, Jonathan
00:23:12.52\00:23:17.89
You get to apply
the resistance now.
00:23:17.92\00:23:21.91
We'll do the squats
first. Okay, ready, let's do it.
00:23:21.94\00:23:27.07
Good, excellent
form, excellent form.
00:23:32.17\00:23:33.82
Squats is one of the
best overall exercises
00:23:33.85\00:23:38.51
you can do because it
works so many of the lower
00:23:38.54\00:23:41.19
body muscles. It
works the gluteus maximus.
00:23:41.22\00:23:43.13
It works the hamstring.
It works the quadriceps,
00:23:43.16\00:23:45.57
it's actually called
the compound leg movement,
00:23:45.60\00:23:47.80
and squats is an
exercise you don't want to loss
00:23:48.68\00:23:50.41
ability to do
because it's so vital.
00:23:50.44\00:23:52.46
We have to be able to
stand up, we have to be able
00:23:52.49\00:23:53.90
to sit down and the
gluteus maximus is the biggest,
00:23:53.93\00:23:56.51
strongest muscles in
the body and this is one
00:23:56.54\00:23:58.99
of the best ways to
get your gluteus maximus
00:23:59.02\00:24:01.37
strong is by doing
the squats because the
00:24:01.40\00:24:03.88
gluteus maximus
function is to extend the hip
00:24:03.91\00:24:06.81
and that's what happening
every time we squat down.
00:24:06.84\00:24:08.82
We have to extend
the hip as we come up.
00:24:08.85\00:24:10.86
And by adding this
extra resistance we can get
00:24:10.89\00:24:13.88
even better affect.
Now when people do squats
00:24:13.91\00:24:16.63
often times they'll put a
bar on their back or dangle
00:24:16.66\00:24:19.42
a dumbbell between
their legs and that will help
00:24:19.45\00:24:21.69
them to do it and just
by holding the dumbbell
00:24:21.72\00:24:24.21
here you can still get
the affect if you don't
00:24:24.24\00:24:26.19
want to put the
heavy bar on your back.
00:24:26.22\00:24:28.21
Obviously this
will work well also.
00:24:29.86\00:24:31.28
Okay, let's shorten
the lock just a little bit
00:24:31.31\00:24:33.68
so we can get you a
little more tired there Alex.
00:24:33.71\00:24:35.60
Now okay, that's
good, very good, push hard,
00:24:35.63\00:24:39.36
Jonathan. Make him
really work on the way up there,
00:24:39.39\00:24:44.05
that's the way. You
guys you are doing great
00:24:44.08\00:24:46.94
good, good, good,
good, good, good, good,
00:24:46.97\00:24:51.12
3 more, good, last
one. Alright, down part
00:24:51.15\00:25:00.58
way and hold, 10
count, push hard, Jonathan,
00:25:00.61\00:25:03.79
1, 2, 3, 4, 5, 6,
7, 8, 9 and 10, good.
00:25:03.82\00:25:13.05
Alright, go and lay on the
floor Alex on your abdomen.
00:25:13.82\00:25:15.68
Okay, Jonathan put him
through the paces there.
00:25:17.60\00:25:19.46
Good, now when you
are doing an exercise like
00:25:25.60\00:25:28.82
this it is
important to ask your partner
00:25:28.85\00:25:30.91
how is the
resistance, so they know how
00:25:30.94\00:25:33.26
you're doing.
Communicate with each other.
00:25:33.29\00:25:35.44
You tell each other,
give me more, give me less.
00:25:35.47\00:25:37.31
Okay, what? He is asking
Jonathan for a little more
00:25:37.34\00:25:40.75
range of motion, so we
want to let him come up
00:25:40.78\00:25:42.71
a little bit more.
There you go. This is obvious
00:25:42.74\00:25:47.28
an exercise you can
start somebody short
00:25:47.31\00:25:48.99
on real quick. Okay,
1 more, good job, okay,
00:25:49.02\00:25:54.19
let's switch over to the
other side. Okay, and up,
00:25:54.22\00:25:58.52
good. We are going
to do ten on this side.
00:26:00.50\00:26:01.64
There's 6, and 7,
and 8, two more, 9,
00:26:11.40\00:26:19.49
last one, and 10,
good job. Alright,
00:26:20.64\00:26:24.42
fellows that was
very, very good lets
00:26:24.45\00:26:28.21
just finish up by
just easy rotation,
00:26:28.24\00:26:31.27
just to kind of cool
down. It's important whenever
00:26:31.30\00:26:34.44
we exercise not to
just give ourselves
00:26:34.47\00:26:36.55
an abrupt stop. We
want to use our muscles
00:26:36.58\00:26:39.39
to help the heart in
the cooling down process.
00:26:39.42\00:26:41.79
That's the mistake a
lot of people do when
00:26:42.92\00:26:44.20
they go out for walks or runs.
00:26:44.23\00:26:45.78
They finish their walk
or run, they stop abruptly
00:26:45.81\00:26:48.20
and the heart is
depending on the legs to
00:26:48.23\00:26:50.69
continue helping with
the circulation of blood
00:26:50.72\00:26:52.77
and all of a sudden
they stop and that puts
00:26:52.80\00:26:54.53
more demand on the
heart. Okay, so we are gonna
00:26:54.56\00:26:57.38
do 3 more each
way. There's 1 and there
00:26:57.41\00:27:02.83
is 2 and there is 3. Good
job. Thanks a lot fellows.
00:27:02.86\00:27:08.08
Thank you. I've
heard about ever excuses
00:27:08.96\00:27:13.00
out there about why
people don't exercise,
00:27:13.03\00:27:15.00
and if they say
I have no equipment
00:27:15.03\00:27:17.17
I guarantee you these
both young men who are
00:27:17.20\00:27:19.77
in very, very
good physical shape.
00:27:19.80\00:27:21.21
Have had an excellent
workout and again doing
00:27:21.24\00:27:24.65
somebody else, it's a
friend of your or a spouse
00:27:24.68\00:27:26.96
or child or whatever,
it can be a great thing
00:27:26.99\00:27:30.10
as far as the
bonding process in doing
00:27:30.13\00:27:32.43
exercise together. Not
only that but you both get
00:27:32.46\00:27:34.75
the benefits.
Whenever, we look at benefits
00:27:34.78\00:27:36.93
we always want to do
it for the right reason.
00:27:36.96\00:27:38.55
We want to claim the
promises of the Bible.
00:27:38.58\00:27:40.63
Philippines 4:13 say, I
can do all things through
00:27:40.66\00:27:44.48
Christ which
strengthens me. And that's such
00:27:44.51\00:27:46.49
a wonderful promise
that we always claim here.
00:27:46.52\00:27:48.57
God bless you, I look forward
00:27:48.60\00:27:50.35
to seeing you next time.
00:27:50.38\00:27:51.35