The following program
is designed to demonstrate
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simple workouts that you
can use to improve your health.
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Be sure to consult your
physician before beginning
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any exercise program.
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Abdominal training
is greatly misunderstood
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and is also very
beneficial, find out the facts
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and fiction about
abdominal training
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next on 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. Oh! Wish I had a dollar
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for every time I
had somebody say to me,
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I want to get my
abdomen in really good shape.
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Well, I wanna take all
this fat on my abdomen and put
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it up on my chest. Well,
that is to make a whole lot
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of sense in fact muscles
are two different things.
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But does make for
some interesting pictures,
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any how abdominal training
is greatly misunderstood,
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one of the great biggest
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misconceptions is the abdominal
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muscles doesn't
even cross a joint.
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It simply goes from
the bottom of your sternum
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and down into the
hip or the pelvis area
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and it only has a
4-inch range of motion.
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So, you are not gonna
do a lot of movement with
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your abdomen, some of the
exercises that we do today
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are designed more for
the hip flexors than for the
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abdominal muscle.
So, we're gonna try and
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get into some
specific abdominal training
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and also try and disclose
some myths that are out there
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about abdominal training
and what will people think
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they can't and can't
do with their exercise.
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So, I believe you
are ready to get started,
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helping me out today
will be Jonathan Hopkins
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from the Black Hills
Health and Education Center,
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where he does fitness
training and also Alex Hines
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from Wenatchee, Washington,
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who is a physical
therapist and so we're gonna get
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started our warm up
here and what we can do this
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is we just gonna
reach up and then we go
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to the other side up
and up, and up, and up,
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and up, and up, and up.
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Let's go 5 more each
way, there is 1 and 2 and 3
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and 4 and 5. Good,
now we're gonna get right
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into our abdominal training.
So, I want you to go ahead
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and lay on your backs
there and we're gonna give
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a little education on
this before we get started.
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First of all as you see these
fellows lying on the ground
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either one of them
has large abdominal wall,
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so we're not gonna
really able to demonstrate
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from that
perspective. But Alex you're a
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physical therapist,
so I know you understand
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this concept, I like you
to show me improper abdominal
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positioning doing a
crunch, where they actually push
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your abdominal out
instead of draw in.
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Can you do that for me?
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Pushing the abdominal wall out.
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Out, yeah. Okay.
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Okay, go and do that.
Okay, lot of people they
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do that. They try and
push their abdomen out
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and unfortunately well
fortunately is not heavy
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enough to do really show
that, but what he is doing
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is showing an
improper way of doing that.
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I know, it's killing
him to put his abdomen
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out way does this.
Because he knows that's how
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you do it. Okay
go and relax there.
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Because when we do
abdominal training,
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you don't want to push
your abdominal wall out.
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You want to draw it
in, that's a whole purpose
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and also when people
talk about abdominal training
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they are thinking that
if you have lots of fat
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on your abdomen by
doing things like crunches
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and abdominal work.
You're gonna magically make
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that go away, well
you are not going to.
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Because that fat
doesn't cross the joint and so
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he does that can
contract them on how hard
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you try. If you
have the Dunlap disease
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and have bellies
hanging over your belt.
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No matter how hard you
try and so is gonna punch
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you real hard. Also
is gonna do is vibrate,
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it's not going to
contract or somebody may have
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the fat on the
underside of the abdominal wall
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and it gives the bear
belly effect whether it might
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be as tight as a
drum and they're saying,
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but I might be fat that
I've got all this muscle here,
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so there must
be a lot of muscle.
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Well, they really deceive
themselves on that thought.
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Because it's just
bunch of fat underneath the
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muscle layer and it's
actually the worse type of fat
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because it's gonna
effect the internal organs,
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but having the strong
abdominal wall is very,
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very important, we know
especially for lower back
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stability and we tell
people lot of time if they have
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bad backs I say get
your belly button close
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at your back bone
and that will be helpful.
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Now, some people can
have very little body fat,
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but still don't have
good muscle tone in their
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abdomen. So, that's
we're gonna be working.
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You guys really comfortable,
I should get pillows
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and blankets for
you. But any how,
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let's put your
hands behind your neck.
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Now, we're gonna
start some crunches now.
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One of the vital
components of doing a crunch
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properly is to go ahead
and have your chin go up
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as you do it. So, Alex
if we get the camera now.
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So, I like you just
go ahead and demonstrate
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now a proper
crunch since I made you
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do an improper one, so
go ahead and do a proper
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one so we can see
that, okay so we all get
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that look there.
Okay, so now we're gonna do
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it together. If
you're ready, let's go
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we're gonna do 20 of
them, up and down and up
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and down,
Jonathan you be my counter.
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And when we're
doing the crunches,
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what we wanna try
and focus on is exhaling
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as we come up
because when we exhales,
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we come up. That
will put our abdominal
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in a proper position as
far as being contracted in.
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When you're doing
your crunches, you try
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and push your low
back into the force as much
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as you can. You are
doing slow and control,
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you are feeling the
vertebrae basically kind
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a go up one at a time
and down one at a time.
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But as you see
the range of motion,
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these fellows are
doing that's all the
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range of motion
the abdominal wall has
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its simply a stabilizing muscle.
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Seventeen. Okay, 18, 19 and 20.
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Now go and bring your
legs up across at the ankles.
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Okay, let's do another
20. Another thing about
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abdominal training is
lot of people will get down
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there and they will just
rap off the repetitions really
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fast and go. I can do
20 crunches no problem,
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but if you do them slowly
like these fellows are doing
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right here and
they're both in very,
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very good physical
condition. They both workout
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on a regular basis and
I eventually guess already
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both them are
starting to feel it in their
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abdominal wall. Oh! Yeah.
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Okay, Alex is too,
I know Jonathan is.
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How many we had
there Jonathan. Ten.
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Okay, now at home if
you've to stop that's okay.
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Because we're gonna do
a pretty tough abdominal
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workout today and
we're gonna get into some
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advanced exercises. So
stay with us and if you can't
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do them all that's okay
maybe you just might have
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to buy the tape or
something and use it for future
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reference as you gain
better and better condition.
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Okay, let's bring
the leg straight up now.
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Okay, alright,
let's start crunching.
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Okay, I'm just trying to
get you up just little more
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there Jonathan, good,
good. Both of them are
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breathing out as they
come up, they both focusing
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on flattening there
abdomen and having good
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abdominal posture is
very important as well
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and these fellows have
that and they'll help you
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overall posture. Where we are?
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Fourteen. Okay. Fifteen.
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We all most done here,
almost ready to make a change
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Good, 1 more,
alright, excellent.
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Okay, go and rest for
a second, now one of the
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members of the
athletic club that we had.
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Here we call them Goofy
Bob The reason why we call
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them Goofy Bob is
because he would walk around
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Capitol Lake in Olympia,
which was 6 miles around.
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He smokes 3 packs of
cigarettes, while he do it
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and he did it twice a
day, but the Bob had the big
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abdomen and what he did
over the course of time,
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as he weighed about
365 pounds and he lost
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150 pounds. But, Bob
still had this pot on his belly
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and he would, he
would walk around like this
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and he make a ranging
tang crud because he can
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scratch his knees
without bending over and he
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will go hey how
do I get rid of this.
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I say, well Bob standup
straight, oh! wow! it's gone
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And then two weeks
later, he would comeback
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and he will be all
starting it over again.
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How do I get rid of this?
I tell Bob stand up straight
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Oh! Yeah, he stand up
straight and his abdomen
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will be gone and that's
why we call him Goofy Bob
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But anyhow he is, when
it comes to abdominal wall,
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we would made a
lot of money one time
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by just selling a belt
that had a little buzzer on it
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that every time you
would push your abdomen out it
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buzz and then it make
you stand upright all times
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then when you stand
upright, your abdominal wall
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is automatically
can be smaller. It just,
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it didn't wasn't
real convenient because
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people walk around
the street also they start
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buzzing because they are
letting go with their abs
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Okay, what we're
gonna do now is some oblique
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exercise and that's the
part of the abdominal training
00:08:58.91\00:09:01.45
So, Alex I like you to
go and demonstrate that
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real quick. Okay, he is
putting hand right on the
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obliques and coming up
into a crunch position.
00:09:08.69\00:09:10.96
Okay, let's go
ahead and do them. Okay,
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we're gonna do 20 on
each side and this is somewhat
00:09:14.16\00:09:18.39
of the modified crunch again
the same principle is applied
00:09:18.42\00:09:22.15
The chin comes up, we
blow out as we come up
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and by putting the
hand on the muscle they are
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working and Alex is a
physical therapist is well,
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well aware of this. You
can feel the muscle contract,
00:09:31.19\00:09:34.24
so if somebody having
trouble felling the muscle
00:09:34.27\00:09:36.22
if they touch the
muscle that's being worked
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they will feel it
much more affectively.
00:09:38.32\00:09:40.42
Where we're at Jonathan?
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Fourteen. Okay,
this is much better
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then trying to do
some type of side bends.
00:09:47.76\00:09:49.25
I just hate it, when I
see somebody in the weight
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room doing side bends
with heavy weights thinking
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that's gonna make
their waist smaller because
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it's not that
actual build it up. Okay,
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where we are at? Twenty two
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Okay, let's switch side.
A lot of the professional
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football players especially
lineman will have very big
00:10:08.95\00:10:11.87
abdominal wall
because they work with so much
00:10:11.90\00:10:14.16
heavy weights. In
fact one time Lou Ferrigno
00:10:14.19\00:10:16.29
bodybuilder try to
play football and although
00:10:16.32\00:10:19.61
they said he was
extremely strong, but he had
00:10:19.64\00:10:22.06
more of a wasp waist
because of his bodybuilding,
00:10:22.09\00:10:24.58
he didn't have the stability
of lot of the big lineman.
00:10:24.61\00:10:27.09
So, a strong abdominal
wall is very important for
00:10:27.12\00:10:29.91
lot of sports, but if we
get into heavy weights with
00:10:29.94\00:10:32.70
our abdominal wall
and doing heavy side bends
00:10:32.73\00:10:35.17
and so forth the
external obliques will actually
00:10:35.20\00:10:37.32
build up and will give you
a wider look in your waist.
00:10:37.35\00:10:39.64
Seventeen. Okay
and let's go one more.
00:10:39.67\00:10:45.96
Alright, now we're gonna
go into the bridge exercise
00:10:47.48\00:10:50.04
and Alex let's go
ahead and give little
00:10:50.07\00:10:51.60
demonstration there.
Then we gonna tightened
00:10:51.63\00:10:54.89
the abdomen and
now we're gonna pushup.
00:10:54.92\00:10:57.24
Okay, now we're
gonna go back down.
00:10:57.27\00:10:59.99
Okay, let's go and do
some of those, up and down,
00:11:00.02\00:11:03.66
and up and down,
let's keep it our moving
00:11:03.69\00:11:07.05
as you try to do 20. Now
we're getting into little
00:11:07.08\00:11:09.13
more advanced
abdominal exercise.
00:11:09.16\00:11:11.06
A lot of times people say,
well I wanna have something
00:11:11.09\00:11:13.46
for my lower
abdominal wall, but the reality
00:11:13.49\00:11:16.65
is a homosapien
when muscles contracts.
00:11:16.68\00:11:18.44
The whole thing contracts,
but doing this type of exercise
00:11:18.47\00:11:21.85
you might actually feel
little more emphasis down
00:11:21.88\00:11:23.66
there on the lower
area because we are bringing
00:11:23.69\00:11:25.64
in a little bit of the
hip flexor action by doing
00:11:25.67\00:11:28.80
this type of the exercise.
00:11:28.83\00:11:30.16
Ten Okay, guys you are
00:11:33.85\00:11:35.57
doing great.
Again, if you have to stop
00:11:35.60\00:11:39.23
and rest at home, that's okay.
00:11:39.26\00:11:40.67
Because this is gonna
be an intensified abdominal
00:11:40.70\00:11:42.92
workout. These guys
should have a nice tired
00:11:42.95\00:11:45.38
abdomen by the
time they are done here.
00:11:45.41\00:11:46.88
But if they still had a
lot of fat on the belly,
00:11:46.91\00:11:51.01
it wouldn't make a
difference, hold it up,
00:11:51.04\00:11:52.20
get backup, hold it.
Okay, let's go ahead and extend
00:11:52.23\00:11:55.75
the leg out. Okay and
back down, now alternate,
00:11:55.78\00:11:59.47
good and we're gonna
try and do 20 on each
00:11:59.50\00:12:02.43
side there. Again
this is more intensive,
00:12:02.46\00:12:05.11
so if you have to stop that's
okay and for those of you,
00:12:05.14\00:12:09.30
who really wanna
good hard ab workout.
00:12:09.33\00:12:10.71
This looks like a
good one, I'm getting tired
00:12:10.74\00:12:15.08
just watching you guys
and you might be asking
00:12:15.11\00:12:21.39
why I'm not down there
with them. I guarantee,
00:12:21.42\00:12:22.93
I wouldn't be able to
talk and do the show like
00:12:22.96\00:12:24.46
I do if I started to
do this at the same time.
00:12:24.49\00:12:27.14
Okay, we're at 8. Eleven
00:12:30.61\00:12:32.92
Eleven, okay
good. Again you see Alex
00:12:32.95\00:12:38.16
has got his hand
on his abdomen to try
00:12:38.19\00:12:39.89
and emphasize the work there.
00:12:39.92\00:12:41.82
Okay, we're 15 and 16
and 17, good, looking good,
00:12:41.85\00:12:54.81
18, 19 and one more
time 20. Alright, good,
00:12:54.84\00:13:05.69
alright just go and lay
down relax for a moment.
00:13:05.72\00:13:08.01
Okay, I wanna get you
over on your hands and knees,
00:13:10.63\00:13:12.62
and we're gonna do
a pointer exercise,
00:13:12.65\00:13:14.75
which is again a
stabilizer exercise and Alex
00:13:14.78\00:13:17.72
I want you to go and
demonstrate it again.
00:13:17.75\00:13:19.11
And get your abdomen
in proper position and
00:13:19.14\00:13:22.88
as we do this exercise
we not gonna move anything
00:13:22.91\00:13:25.64
accept for the point
the trunk is gonna stay
00:13:25.67\00:13:27.95
in the same spot as we
stabilize the abdominal wall
00:13:27.98\00:13:30.29
Okay, Jonathan let's
go and join him. Okay,
00:13:30.32\00:13:32.28
let's go right
hand. There you go. Okay,
00:13:32.31\00:13:35.38
we're gonna be
alternating, good.
00:13:35.41\00:13:38.92
This is also an
excellent one for the low back,
00:13:38.95\00:13:41.35
which you have to
stabilize the abdominal wall
00:13:41.38\00:13:45.01
and the low back
muscles work and harm you
00:13:45.04\00:13:47.50
one and another. If
your abdominal wall is week
00:13:47.53\00:13:49.60
then you're gonna have
problems of the low back
00:13:49.63\00:13:51.26
and vice versa. So, we
want to have both aspects
00:13:51.29\00:13:54.59
and agonistic muscle, which
in the case of the abdominal
00:13:54.62\00:13:57.27
is the low back and
in the case of low back
00:13:57.30\00:13:59.10
it is the abdominal.
Okay, let's go 5 more
00:13:59.13\00:14:04.96
each side. There is
1 and 2 and 3 and 4,
00:14:04.99\00:14:21.51
1 more time and
5, good excellent.
00:14:21.54\00:14:27.88
Now I like to do while
we are in this position,
00:14:27.91\00:14:30.24
we're gonna start
doing some upper body work,
00:14:30.27\00:14:31.98
you should be good
warm after all those,
00:14:32.01\00:14:34.04
all those crunches and so
forth, and kind a chuckling
00:14:34.07\00:14:38.17
to themselves
because they know what's
00:14:38.20\00:14:39.51
coming next, and these
are some form of pushup.
00:14:39.54\00:14:41.45
So, let's get into a
pushup position, we're gonna
00:14:42.27\00:14:44.14
do this a little
bit more intensive.
00:14:44.17\00:14:45.72
We're gonna do
them 10 second fashions,
00:14:45.75\00:14:47.86
so we're gonna lower down in 10.
00:14:47.89\00:14:48.99
We're gonna go up in
10, so down slowly ready
00:14:49.02\00:14:51.39
1, 2, 3, 4, 5, 6,
7, 8, 9, 10. Up 2, 3,
00:14:51.42\00:15:03.10
4, 5, 6, 7, 8, 9, 10.
Down 2, 3, 4, 5, 6, 7, 8,
00:15:03.13\00:15:17.50
9, 10. Up 2, 3, 4, 5,
6, 7, 8, 9, 10 and down
00:15:18.60\00:15:30.67
2, 3, 4, 5, 6, 7, 8, 9,
10 and up 2, 3, 4, 5, 6, 7,
00:15:31.79\00:15:46.87
8, 9 and 10 excellent
good. Come up on the feet,
00:15:46.90\00:15:52.63
now even though these
fellows are both in very
00:15:55.79\00:15:57.17
good shape just a
few of those 10 second
00:15:57.20\00:15:59.18
pushups. So, all it
takes to get some retired,
00:15:59.21\00:16:01.49
so you can really
intensify Now, for those
00:16:01.52\00:16:03.74
who are at home,
you can do the 10 second
00:16:03.77\00:16:05.63
pushups off your knees
or you can do it off a wall.
00:16:05.66\00:16:07.71
So, if you don't have
great mobility with this
00:16:07.74\00:16:09.78
particular exercise
with lot of strength. We can
00:16:09.81\00:16:12.06
still experience the aspect
of the 10 second repetition
00:16:12.09\00:16:14.68
by doing in a modified
version. Okay, let's move
00:16:14.71\00:16:17.96
and put the hands behind
the head and push the elbows
00:16:17.99\00:16:20.08
back. Is extensively
done so far today, right.
00:16:20.11\00:16:24.96
Yeah, I like this right here,
like I like it all talking.
00:16:24.99\00:16:29.33
Okay, and let's bring it across.
00:16:29.36\00:16:32.26
Okay pull the shoulder
blades okay up and cross again
00:16:32.29\00:16:41.55
Okay and pull the
shoulder blades apart.
00:16:41.58\00:16:50.09
Alright, very good,
alright let's get the towels
00:16:57.85\00:17:00.76
right there Jonathan. We're
gonna do some back exercise
00:17:00.79\00:17:09.04
by using our towel
and we're gonna grab a
00:17:09.07\00:17:11.50
hold of it, we are
gonna step out with the left
00:17:11.53\00:17:13.38
foot and reach out,
we're gonna pull back
00:17:13.41\00:17:16.16
and draw out and
pull back and draw out.
00:17:17.18\00:17:20.08
Let's do 20 on each
side. Now, when you do
00:17:20.11\00:17:22.45
this exercise,
the back exercises,
00:17:22.48\00:17:24.36
the upper back exercises
are difficult to do at home
00:17:24.39\00:17:27.06
because one of the
better ways of doing it is
00:17:27.09\00:17:29.25
we have some cable machinery
like the pull down exercise,
00:17:29.28\00:17:31.77
but this gives us
some modified version of it
00:17:31.80\00:17:34.08
and helps us to get a
contraction of the upper
00:17:34.11\00:17:37.96
back area. But one
can also use a dumbbell.
00:17:37.99\00:17:40.29
If they wanna bend
over and pull it up and do
00:17:40.32\00:17:44.11
a one arm row type exercise.
But this is an excellent
00:17:44.14\00:17:46.92
one for the scapular area
and if they really work it.
00:17:46.95\00:17:50.18
You get a good
feel still. Eighteen.
00:17:51.08\00:17:55.53
Okay, 2 more and switch over.
00:17:55.56\00:18:01.06
Step out with the right
foot, alright and pull and pull,
00:18:02.88\00:18:10.15
give yourself
resistance both ways.
00:18:10.18\00:18:12.65
As you are drawing
back and reaching out,
00:18:12.68\00:18:15.21
now when it comes to
the abdominal wall the body
00:18:15.24\00:18:19.04
burns fat and the
abs area puts it on. So,
00:18:19.07\00:18:21.68
unfortunately for people,
the first place you put fat on
00:18:21.71\00:18:24.71
This is the last
place you're gonna loss it.
00:18:24.74\00:18:27.02
So, if the abdominal wall
is the first place you put
00:18:27.05\00:18:29.21
that fat on. So, last
place is coming on because
00:18:29.24\00:18:32.66
you stay consistent with
the program you will come off
00:18:32.69\00:18:34.84
and in man that
tends to be the place,
00:18:34.87\00:18:37.16
where they put it on.
Now, women do put it there
00:18:37.19\00:18:39.45
as well, but they are
often times more focused
00:18:39.48\00:18:41.19
in on there hips and
thighs, but the same concept
00:18:41.22\00:18:45.28
apply. What's that? Twenty
00:18:45.31\00:18:46.95
Okay, go and relax
there. Let me hold your
00:18:46.98\00:18:49.10
towels for a moment,
let's stretch out that muscle
00:18:49.13\00:18:52.03
by reaching up over
the head and grabbing
00:18:52.06\00:18:53.35
hold of the elbow and
hold your stretch for about
00:18:53.38\00:18:57.68
a 15 count. Nice and steady
don't try and pull too hard.
00:18:57.71\00:19:01.71
Feel your muscle
stretch. But don't injure them
00:19:01.74\00:19:04.66
by going too hard, since
we have had this much fun
00:19:04.69\00:19:10.79
already on upper
body, I guess you guys
00:19:10.82\00:19:12.21
can imagine what
might be coming up for legs.
00:19:12.24\00:19:13.80
Yeah. Alright,
let's switch side.
00:19:13.83\00:19:17.01
Let's hold that
for 10 more seconds.
00:19:23.90\00:19:25.51
There is 5, 4, 3, 2,
and 1. Let me give you
00:19:28.83\00:19:34.04
towel again. We're gonna
do some shoulder exercise
00:19:34.07\00:19:39.45
by getting hold the
end of the towel grabbing
00:19:39.48\00:19:42.26
it about 8 inches
away and raising the arm up
00:19:42.29\00:19:44.82
and pulling it back down.
Giving ourselves a trainee
00:19:44.85\00:19:48.08
affect on our
shoulder while we are doing it,
00:19:48.11\00:19:50.65
raise up. Now, if you
have a sore shoulder this might
00:19:50.68\00:19:54.40
be a difficult exercise to
do But it will help you get
00:19:54.43\00:19:57.45
range of motion going,
but don't pull too hard.
00:19:57.48\00:19:59.50
Otherwise, you will
just irritate that area,
00:19:59.53\00:20:01.74
anytime you have an
injury you better off to seek
00:20:01.77\00:20:05.21
some personal help first
and find out what the limitation
00:20:05.24\00:20:07.99
are on that movement
that will help you so much,
00:20:08.02\00:20:11.97
get over that
injury so much faster. 15?
00:20:12.00\00:20:17.39
Seventeen and 1 more time,
00:20:19.54\00:20:23.85
good. Okay, let's switch
for about 6-10 inches down,
00:20:25.47\00:20:29.74
okay and up and
down, up and down,
00:20:29.77\00:20:34.35
and up and down, up.
There is 5 and 6 and 7
00:20:34.38\00:20:43.71
and 8 and 9, 10, 10
more, 1 and 2 and 3 and 4
00:20:45.32\00:20:57.37
and 5, 6 and 7 and 8, 2
more times and 9 and 10, good.
00:20:57.40\00:21:09.11
Now, we're gonna drape
it over the thumb side,
00:21:09.14\00:21:12.59
we're gonna do some
biceps, reach your arm out
00:21:12.62\00:21:14.82
Just a little bit and right
about to the 45 degree angle,
00:21:14.85\00:21:18.54
may be little bit
less and pull up and up,
00:21:18.57\00:21:22.08
and up and up. So
it's important to have
00:21:22.11\00:21:27.53
this draping over
the thumb side. So,
00:21:27.56\00:21:29.73
you keep your wrist in
a proper position to do
00:21:29.76\00:21:31.74
your curl, pull down as
you curl up to give yourself
00:21:31.77\00:21:38.66
resistance both ways.
Where we're at Jonathan?
00:21:38.69\00:21:43.37
Fourteen Okay and 15, 16, 17,
00:21:44.14\00:21:49.73
18, 19, 1 time and 20,
good Let's go the other way,
00:21:51.29\00:21:56.85
okay let's curl up, and
curl, and curl, and 4 and 5, 6,
00:21:58.10\00:22:08.37
7, 8. Think about the
muscle you're working because
00:22:09.87\00:22:13.40
this case is the
biceps. So it's 10 and 11 and 12
00:22:13.43\00:22:18.69
and 13, 14, 15, 5 more,
16, 17, 18, 19 and 20 good.
00:22:20.24\00:22:32.70
Alright, now for the easy stuff.
00:22:34.18\00:22:36.51
Now let's go back
and have some more fun.
00:22:36.54\00:22:38.16
Okay, I like you to
get back in pushup position
00:22:39.25\00:22:41.32
this time we're gonna
do what we call diamond
00:22:41.35\00:22:43.84
pushups or
triangular pushups and these are
00:22:43.87\00:22:46.31
gonna be more
emphasis on the triceps.
00:22:46.34\00:22:47.73
I want you to go ahead
and do 10 in regular position;
00:22:47.76\00:22:50.59
then we're gonna go off
the knees for last part.
00:22:50.62\00:22:52.18
Okay ready, down and, up
and down, and up and down,
00:22:52.21\00:22:59.15
and up and
down, and up and down,
00:22:59.18\00:23:03.21
and up down, and up
and down, and up and down,
00:23:03.24\00:23:09.03
and up, 2 more down
and up and down and up.
00:23:09.06\00:23:13.47
Now, go off the knees,
okay down and up and down,
00:23:13.50\00:23:19.93
and up and down, and
up and down, and up, down,
00:23:19.96\00:23:26.28
and up and down, and
up. Okay, good, that's good.
00:23:26.31\00:23:34.95
As you can see our fellows
even though they're really
00:23:34.98\00:23:38.18
in good shape, they
could still hit at the end
00:23:38.21\00:23:39.69
of the rope and I feel
that they had entered the rope.
00:23:39.72\00:23:41.46
You at home or party
get it as well, so they both
00:23:41.49\00:23:46.03
did tremendous job and we're
thankful for their efforts.
00:23:46.06\00:23:48.44
But we got to the end
of the rope there, so we,
00:23:48.47\00:23:51.28
there is nothing else
to do but stop you know.
00:23:51.31\00:23:53.14
I don't want to keep
try and push them through
00:23:53.17\00:23:54.99
when they can't go. Now,
we're gonna do leg exercise
00:23:55.02\00:23:57.31
and we're gonna do this
with the similar concept
00:23:57.34\00:23:59.18
of what we were
doing there pushups with.
00:23:59.21\00:24:01.13
We're gonna do 10
seconds repetitions
00:24:01.16\00:24:02.99
and I guarantee the
fun factor is so much fun,
00:24:03.02\00:24:05.55
I'm not doing with
you because I can't,
00:24:05.58\00:24:06.81
let you guys have all the fun.
00:24:06.84\00:24:07.98
Yeah. So, let's cross there
00:24:08.01\00:24:09.67
arms and we're gonna
do nice little squats,
00:24:09.70\00:24:12.07
ready 1, 2, 3, 4, 5, 6,
7, 8, 9, 10. 1, 2, 3, 4,
00:24:12.88\00:24:24.87
5, 6, 7, 8, 9, 10. 1,
2, 3, 4, 5, 6, 7, 8, 9, 10.
00:24:25.93\00:24:40.75
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. 1, 2, 3, 4, 5, 6, 7,
00:24:41.74\00:24:57.74
8, 9, 10. 1, 2, 3,
4, 5, 6, 7, 8, 9, 10.
00:24:58.81\00:25:10.61
1, 2, 3, 4, 5, 6, 7, 8, 9,
10. 1, 2, 3, 4, 5, 6, 7, 8,
00:25:11.54\00:25:28.68
9, 10. 1, 2, 3, 4, 5, 6,
7, 8, 9, 10. 1, 2, 3, 4, 5, 6,
00:25:29.46\00:25:46.88
7, 8, 9. Now, we're
gonna go down slow and
00:25:46.91\00:25:53.56
we're gonna try and
hold that for 1 minute.
00:25:53.59\00:25:55.25
Now for those at
home, if you've to stop,
00:25:56.75\00:25:58.14
rest for a moment,
that's okay. Press,
00:25:58.17\00:26:01.31
we're gonna keep bearing down.
00:26:01.34\00:26:02.42
Come on guys let's
smile, let's enjoy this come
00:26:03.47\00:26:05.03
on almost there,
there is 15 seconds gone.
00:26:05.06\00:26:10.43
Got a lot invested
into our legs right now.
00:26:12.03\00:26:13.64
Just it will make you sit down.
00:26:14.72\00:26:16.14
Oh! Oh! I'll make
you sit down, okay,
00:26:16.17\00:26:17.93
but I won't make you
jump that's for sure.
00:26:17.96\00:26:19.92
Yeah. If you have to
stop at home, please do,
00:26:22.95\00:26:25.00
rest for a
moment if you have to.
00:26:25.03\00:26:26.50
We're gonna keep try and
bear it out for that last
00:26:27.41\00:26:29.14
25 seconds. Our legs
are starting to burn,
00:26:29.17\00:26:32.73
but sure gonna feel
good when we're done.
00:26:32.76\00:26:35.09
We're gonna get the
writeable word of the,
00:26:36.12\00:26:37.42
our hard effort
here, we are down to 15.
00:26:37.45\00:26:39.90
That might be
one of my principle.
00:26:39.93\00:26:41.62
So, he's got,
wasn't his principle 10, 9,
00:26:43.30\00:26:45.77
8, 7, 6, 5, 4, 3, 2,
1. Blast off. Good stuff.
00:26:46.80\00:26:56.32
Alright fellows,
we're all done. Thank you.
00:26:56.35\00:26:59.40
Thanks a lot. Okay,
well what we just gave you
00:26:59.43\00:27:05.25
is a very tough
workout, but a very good workout
00:27:05.28\00:27:07.99
and it was designed
to help strength the
00:27:08.02\00:27:10.16
abdominal wall along with
training your abdominal wall,
00:27:10.19\00:27:13.25
you've to train your
entire body because you burn fat
00:27:13.28\00:27:15.84
systematically. The
harder we work the more we get
00:27:15.87\00:27:18.86
the burn, in fact those
of us who did the workout
00:27:18.89\00:27:21.87
and of course the
fellows did more then I did.
00:27:21.90\00:27:23.42
They will be burning
fat now for the next 5 to 6
00:27:23.45\00:27:26.27
hours just the way the
body works. After aerobics,
00:27:26.30\00:27:28.93
you burn fat at a
higher level for about an hour.
00:27:28.96\00:27:31.11
But resistance
training puts the energy to man
00:27:31.14\00:27:34.13
like nothing else on the
body and it changes your body.
00:27:34.16\00:27:37.05
But you wanna do it
for the right reason.
00:27:37.08\00:27:39.14
Not for the
corruptible crown, but for
00:27:39.17\00:27:41.46
incorruptible one. Remember
00:27:41.49\00:27:43.12
Philippians 4:13
states, I can do all things
00:27:43.15\00:27:45.97
through Christ,
which strengthens me.
00:27:46.00\00:27:47.77
And that's the
promise all of us claim here.
00:27:47.80\00:27:50.07
God bless you, we
will see you next time.
00:27:50.10\00:27:52.36