The following program
is designed to demonstrate
00:00:02.09\00:00:04.04
simple workouts that you can use
00:00:04.07\00:00:05.61
to improve your health.
00:00:05.64\00:00:06.61
Be sure to
consult your physician
00:00:08.93\00:00:10.10
before beginning
any exercise program.
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There is lots of
great ways to exercise and
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one of the fun way is
the ten second workout.
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If the things
going that last for ten
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seconds guess again.
Stay tune and find out
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what's all about
next on Body and Spirit.
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Hello I'm Dick
Nunez, Wellness Director
00:00:51.14\00:00:52.88
of the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
00:00:54.59\00:00:56.11
In my career, I've
done all sorts of workouts;
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in fact, I used to
workout seven days a
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week, four hours a
day and workout with such
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notables as
Arnold Schwarzenegger,
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but during my time
the most intensive workout
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I've ever found is
a ten second workout
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because it really
requires you to control your
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muscles through
the whole workout.
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And lot of people don't
like doing it because it's hard.
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Now this may not be a
workout for everybody,
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but we have to try
and give workouts to cover
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a wide range of
people. Sometimes you do
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chair, chair
exercises, the people can't get
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around very well or
we do modified workouts
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for those who have had
heart disease, but this is
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a workout for those
who really wanna work
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hard and so you
might try and modify
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somewhat and we are
trying to talk to you
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about doing that, but
overall this is gonna be
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intense workout that
I might use a couple of
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very fit people and even
still, I guarantee before
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we are done they will be tired.
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So, ready to get
started. Helping me out today is
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Alex Hines, who is
a physical therapist
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from Wenatchee,
Washington and Jonathan Hopkins,
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who is a fitness
trainer from the Black Hills
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Health and Education Center.
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Well, fellows the one
part of the workout that
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will be somewhat
easy, so warm up.
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Let's do that, that's
about all it's gonna be
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easy because
everything else is gonna
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be a little bit tough.
Enjoy it while it lasts.
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Enjoy it while it
lasts. But you are gonna love
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the feeling after
effect. Both these guys like to
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workout. Let's go
the other way and up and
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around, and up
and around, and up and
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around, oh! That's
enough. We are ready to go.
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Okay, when we do 10
second workout, what
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we do is we do 10
seconds down and we
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do 10 seconds up. Now
when we do this type of
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workout it forces you
to use the fast twitch
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fibers and that's
what seems unusual because
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if we do something
really fast, we are
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actually using slow
twitch fibers and that's
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what throws people
a lot because we are
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using the oxygenated
fibers by doing fast,
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fast repetitions.
We do slow repetitions,
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we actually use the
fast twitch fibers, which
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truly throws people
off because I think we do
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really slow reps
it's gonna make a slower.
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Now, that's not the
case, when I trained
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basketball
players, I make them do
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10 seconds repetitions
and I would seem start
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to jump out the
gym, in fact, they would
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increase a vertical
jump a foot in a year.
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Now, I don't know
if I could do that what
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Danny Shelton's
jump, but for most people
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I can really help
them jump a lot higher.
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Okay, let's get down on
the floor we gonna start
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with some pushups.
Get in pushup position.
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We gonna do 10 seconds
down, 10 seconds up and ready,
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and 1, 2, 3, 4, 5, 6, 7,
8, 9, 10, 1, 2, 3, 4, 5, 6, 7,
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8, 9, 10, down slow 1,
2, 3, 4, 5, keep the pace,
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keep the pace nice and
slow, and start up nice
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and slow. For those
at home, you may have to
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do these off your
knees or you may need to do
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them against the
wall because it's really
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intense to do them from
the floor 7, 8, 9, 10 and
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down 1, 2, 3, 4, 5, 6, 7,
8, 9, 10, 1, 2, 3, 4, 5, 6,
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7, 8, 9, 10 and down 2,
3, 4, 5, 6, 7, 8, 9, 10 and
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up 2, 3, 4, 5, come on 6,
7, 8, 9, 10, alright, Jonathan.
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Okay, up on the
feet, excellent, excellent,
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excellent, okay put
your hands around your back
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let's stretch the chest.
You feel good, don't you?
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Oh! Yeah. After this, after the
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races I'll tell you what.
Okay, and bring it across.
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I almost feels like a
work on itself don't we.
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Feels very good.
Okay and back behind.
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The thing about 10
second repetitions,
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it gives you a
feeling like no other workout
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in fact there is times
you just get addicted to
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it wanna do it more and
more and more, okay, and across.
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Okay and relax. Now
what we are gonna do is
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we are gonna do
the modified pull up.
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For those at home this
is a tough exercise to do,
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but you might be able
to do by just putting a
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stick across or
broomstick across
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couple of chairs. So,
Jonathan, I'm have you
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lay on the floor and
lay on your back there and
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Alex you are gonna act,
there is a brace for him
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and we are gonna do a
10 seconds reps, doing
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a pull up, straighten
your legs out Jonathan,
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okay, get yourself
most comfortable for your.
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Are you okay with
the hand position there?
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Okay, ready, 1, 2, 3, 4,
5, 6, 7, 8, 9, 10, 1, 2, 3,
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4, 5, 6, 7, 8, 9, 10, and
up 2, 3, 4, 5, 6, 7, 8, 9,
00:06:07.37\00:06:23.27
10, and 1, 2, 3, 4, 5, 6,
7, 8, 9, 10, 1, 2, 3, 4, 5,
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6, 7, 8, 9, 10, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10 and up
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2, 3, 4, 5, 6, 7, 8, 9, 10, and
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1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
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Okay, let's reverse it.
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Okay, as you could
hear them, you could hear
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part of Alex
encouraging Jonathan
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as they are going,
this is very hard work.
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Okay, and ready, and
up 1, 2, 3, 4, 5, 6, 7, 8,
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9, 10, and 1, 2, 3, 4, 5,
6, 7, 8, 9, 10, 1, 2, 3, 4,
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5, 6, 7, 8, 9, 10, and 1,
2, 3, 4, 5, 6, 7, okay, are
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you getting regrip
here, okay, and up 1, 2, 3, 4,
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5, 6, 7, 8, 9, 10, and
down 1, 2, 3, 4, 5, 6, 7,
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8, 9, one more time, up
1, 2, 3, 4, 5, 6, 7, 8, 9,
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10 and down 1, 2, 3, 4,
5, 6, 7, 8, 9, good job,
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good job, alright
fellows. Okay, Alex you get our
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towels for us
please. Now since we don't
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have weights, we are
gonna use our towels to
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the advantage of
training our 10 seconds
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reps with our shoulders
and in order to do that
00:09:06.31\00:09:08.79
we are gonna grab
our towel like this.
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Get it just little
bit underneath and we are
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gonna have to focus
on doing it hard, I mean
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we will have to give
ourselves a lot of work
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and to do that we are
gonna have to force the
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other hand to do work
as well. So, let's go up
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slow, 2, 3, 4, 5, 6, 7,
8, 9, 10, and down 1, 2, 3,
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pull hard, 4, 5, 6, 7,
8, 9, 10 and up 1, 2, 3, 4,
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5, 6, 7, 8, 9, 10, work
it down, 2, 3, 4, 5, 6, 7, 8,
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9, 10, and up 1, 2, 3,
4, 5, 6, 7, up, up, now
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down 2, 3, 4, 5, 6, 7, 8,
9, 10, and up, 1, 2, 3, 4,
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work it 5, 6, 7, 8, 9,
and 10, and down, 1, 2, 3, 4,
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5, 6, 7, 8, 9, one more,
up, 2, 3, 4, 5, 6, 7, 8, 9,
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10, and down 2, 3, 4, 5,
6, 7, 8, 9, and 10, good.
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Okay, other side, grab
the towel, okay, we are
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ready, let's do it up, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10,
00:11:05.34\00:11:15.93
and down, 1, 2, 3, 4, 5,
6, 7, 8, 9, 10, and up, 1,
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2, 3, 4, 5, 6, 7, 8, 9,
10, and down, 1, 2, 3, 4, 5,
00:11:27.42\00:11:41.16
6, 7, 8, 9, 10, and up, 1,
2, 3, 4, 5, 6, 7, 8, 9, and 10,
00:11:41.52\00:11:55.69
and down, 1, 2, 3, 4, 5,
6, 7, 8, 9, two more, and
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up, 2, 3, 4, 5, 6, 7, 8,
9, 10, and down, 1, 2, 3, 4,
00:12:05.93\00:12:19.36
5, 6, 7, 8, 9, 10, and
up, 1, 2, 3, 4, 5, 6, 7, 8, 9,
00:12:19.91\00:12:34.37
10, and down, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10, good.
00:12:34.72\00:12:45.38
Won't be able to do a
lot of instructing on this
00:12:46.67\00:12:48.42
one for you at home
because I'm gonna be
00:12:48.45\00:12:50.94
busy counting these
off and making sure we
00:12:50.97\00:12:53.19
gone through a good
workout that takes care
00:12:53.22\00:12:55.64
of our shoulders
pretty well and so now we are
00:12:55.67\00:12:57.86
gonna go after
biceps and we gonna have to
00:12:57.89\00:12:59.66
put ourselves
through some, some tortuous
00:12:59.69\00:13:02.11
endeavors here as well.
So, we are gonna put it,
00:13:02.14\00:13:04.46
put it over. We are
gonna grab underneath
00:13:05.06\00:13:07.64
and get ready they
really go for it guys,
00:13:08.41\00:13:10.03
okay, ready, up, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10 and 1,
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2, 3, 4, 5, 6, 7, 8, 9,
10, and up, 1, 2, 3, 4, 5, 6,
00:13:21.29\00:13:35.16
7, 8, 9, 10, and 1, 2,
3, 4, 5, 6, 7, 8, 9, and 10
00:13:35.61\00:13:48.52
and up, 2, 3, 4, 5, 6,
7, 8, 9, 10, and down, 1, 2,
00:13:48.55\00:13:59.77
3, 4, 5, 6, 7, 8, 9,
10, and up, 2, 3, 4,work it,
00:14:00.30\00:14:12.13
5, 6, 7, 8, 9, 10, and
down, 2, 3, 4, 5, 6, 7, 8,
00:14:12.16\00:14:25.40
9, 10, and one more up,
2, 3, 4, 5, 6, 7, 8, 9, 10,
00:14:25.90\00:14:36.45
and down, 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10, good.
00:14:36.48\00:14:46.48
Okay, shake that out, okay.
00:14:46.51\00:14:48.94
Let's go the other
side now, pull it over and
00:14:49.39\00:14:53.83
let's go up, 2, 3, 4, 5,
6, 7, 8, 9, 10, and down, 1,
00:14:53.86\00:15:04.54
2, 3, 4, 5, 6, 7, 8, 9,
10, and up, 1, 2, 3, 4, 5, 6,
00:15:05.06\00:15:19.22
7, 8, 9, 10, and down, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10,
00:15:19.73\00:15:32.83
and up, 1, 2, 3, 4, 5,
6, 7, 8, 9, 10, and down, 1,
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2, 3, 4, 5, 6, 7, 8, 9,
10, and up, 1, 2, 3, 4, 5, 6,
00:15:44.67\00:15:58.77
7, 8, 9, 10, and down, 1,
2, 3, 4, 5, 6, 7, 8, 9, one
00:15:59.31\00:16:12.18
more up hard, pull, and
pull, pull, pull, pull, 6,
00:16:12.21\00:16:18.65
7, 8, 9, and
down, 1, 2, 3, 4, 5,
00:16:19.13\00:16:26.78
6, 7, 8, 9, and 10, good.
00:16:27.32\00:16:32.64
Alright, those
towels have had a workout.
00:16:35.12\00:16:38.40
Not us, not us of
course. Okay, we are gonna do
00:16:40.70\00:16:45.24
some what it called
was a modified pushup that
00:16:45.27\00:16:48.22
I actually came up
with myself I don't see
00:16:48.25\00:16:49.84
anybody else do it, so
I guess I can take credit
00:16:49.87\00:16:52.05
for coming up with
it. So, Jonathan I would
00:16:52.08\00:16:54.47
like you to go ahead
and do it since we are
00:16:54.50\00:16:56.09
doing it off of a
10 second. I'm actually
00:16:56.12\00:16:58.33
gonna have to go off
your knees, which I know
00:16:58.36\00:16:59.82
is not typical for
you, but this is a hard
00:16:59.85\00:17:02.51
exercise and so this
is one, you won't have to
00:17:02.54\00:17:05.90
do 10 second at home,
you don't want to, I will
00:17:05.93\00:17:08.11
give you little
more room here so you can
00:17:08.14\00:17:09.26
straighten your body
out, okay, get your hips
00:17:09.29\00:17:11.34
down, okay, ready and
up, 1, 2, 3, 4, 5, 6, 7, 8,
00:17:11.37\00:17:22.03
9, 10, and down, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10, and
00:17:22.46\00:17:33.99
up, 2, 3, 4, 5, 6, 7,
8, 9, 10, and down, 2, 3,
00:17:34.02\00:17:46.69
good keep that
pace, you can see all the
00:17:46.72\00:17:48.43
triceps are really
working there, 7, 8, 9,
00:17:48.46\00:17:52.82
10, and up, 1, 2, 3, 4,
5, 6, 7, 8, 9, 10, and down,
00:17:52.85\00:18:03.78
1, 2, 3, 4, 5, 6,
down, down, down, down,
00:18:03.81\00:18:13.53
start back up, 2, 3, 4,
5, 6, 7, 8, 9, 10, and down,
00:18:13.83\00:18:23.84
2, 3, 4, 5, 6, 7, 8,
9, down, down, now up, 1,
00:18:24.90\00:18:35.40
2, 3, 4, 5, 6, 7, 8, 9,
I'll bring it back down,
00:18:35.81\00:18:44.22
down, try to straighten
your hips out little bit
00:18:44.87\00:18:46.96
more there you go,
down, and I don't have
00:18:46.99\00:18:49.46
you hold that now
Jonathan, down little
00:18:49.49\00:18:51.03
more, hold that for ten,
1, 2, 3, back up, 3, 4, 5,
00:18:51.06\00:19:00.91
6, 7, 8, 9, 10, good.
Makes little bit hard to get up.
00:19:01.33\00:19:11.15
Jonathan likes
that exercise though.
00:19:12.86\00:19:14.38
Okay, Alex, oh! I
just helping Jonathan
00:19:15.66\00:19:18.13
guess, okay, you are
just being more support
00:19:18.16\00:19:21.06
there, that's right,
okay, okay, okay ready start
00:19:21.09\00:19:26.91
up, 1, 2, 3, 4, 5, 6, 7,
8, 9, 10, and down, 1, 2, 3,
00:19:26.94\00:19:38.57
4, 5, 6, 7, 8, 9, 10, and
up, 1, 2, 3, 4, 5, 6, 7, 8,
00:19:39.03\00:19:53.22
9, 10, and down, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10, and
00:19:53.83\00:20:04.97
up, 1, 2, 3, 4, 5, 6, 7,
8, 9, 10, and down, 1, 2, 3,
00:20:05.00\00:20:17.44
4, 5, 6, 7, 8, 9, and
10, and up, 1, 2, 3, 4, 5, 6,
00:20:18.03\00:20:30.31
7, 8, 9, 10, and down, 1,
2, 3, 4, 5, 6, 7, 8, 9, one
00:20:30.96\00:20:43.97
more time, up, 1, 2, 3,
4, 5, 6, 7, 8, 9, 10, good
00:20:44.00\00:20:53.92
job, Alex.
Excellent, excellent, excellent.
00:20:53.95\00:20:56.61
Okay, now as fit as
these guys are. What's that?
00:20:59.99\00:21:04.91
Does that help my grandma fat?
00:21:04.94\00:21:06.13
Yeah. It helps the
grandma fat big time.
00:21:06.16\00:21:08.31
Okay. So, grandma
wave bye, bye, thank,
00:21:08.34\00:21:11.03
get that right now,
okay. Okay, grandma, bye, bye.
00:21:11.06\00:21:12.98
These guys are both
very fit obviously they
00:21:13.64\00:21:15.92
will have to be in
order to take this type of
00:21:15.95\00:21:17.39
workout and
already you can see both of
00:21:17.42\00:21:19.76
them are respiring,
they are breathing hard,
00:21:19.79\00:21:21.82
and are having a
lot of fun doing it even
00:21:22.18\00:21:23.70
though they are
working hard, they are
00:21:23.73\00:21:25.17
smiling and again for
you at home this might
00:21:25.20\00:21:27.47
be a little bit too
intense, but you don't
00:21:27.50\00:21:29.46
have to do the 10
second all the way
00:21:29.49\00:21:30.87
through, and even with
as strong as these guys
00:21:30.90\00:21:33.30
are on that modified
pushup, I just had them do.
00:21:33.33\00:21:35.98
They had to do off
their knees because they
00:21:36.46\00:21:37.79
wouldn't get very
far, now they done it in a
00:21:37.82\00:21:39.94
regular military
style. So, now we are gonna
00:21:39.97\00:21:42.06
go into squats and so,
I'm gonna get, have you
00:21:42.09\00:21:44.70
guys get in position
here, and we are gonna
00:21:44.73\00:21:47.04
try and get nice
and deep on it. Just go
00:21:47.07\00:21:48.56
ahead and stand
next to each other.
00:21:48.59\00:21:49.71
We are gonna squat
down, okay, hands in
00:21:49.97\00:21:52.09
position, okay, ready,
squat, 1, 2, 3, 4, 5, 6, 7,
00:21:52.52\00:22:00.35
8, down, down, down,
now start up slow, 1, 2,
00:22:00.85\00:22:06.95
3, 4, 5, 6, 7, 8, 9,
stop, down, 2, 3, 4, 5, 6, 7, 8,
00:22:07.45\00:22:22.91
9, down, down, up
slow, 1, 2, 3, 4, 5, 6, 7,
00:22:23.42\00:22:33.17
8, 9, 10, and down, 2, 3,
4, 5, 6, 7, 8, 9, 10, up, 2,
00:22:33.64\00:22:48.60
3, 4, 5, 6, 7, 8, 9,
10, and down, 1, 2, 3, 4, 5,
00:22:49.08\00:23:01.95
6, 7, 8, 9, 10, and up, 1,
2, 3, 4, 5, 6, 7, 8, 9, 10,
00:23:02.46\00:23:17.45
and down slow, 2, 3,
4, 5, 6, 7, 8, 9, 10, up
00:23:17.48\00:23:28.55
slow, 1, 2, 3, 4, 5, 6,
7, 8, 9, one more for 1, 2,
00:23:28.58\00:23:40.04
3, 4, 5, 6, 7, 8, 9, 10,
then up, 1, 2, 3, 4, 5, we
00:23:40.58\00:23:53.47
gonna stop right
there. We gonna hold for 20.
00:23:53.50\00:23:55.59
Five, 10, 11, 12, 13,
14, 15, 16, 17, 18, 19,
00:23:59.12\00:24:13.40
alright 20, good job
guys, Okay, let's stretch out.
00:24:13.43\00:24:17.40
Put your hand on my
shoulder and get a hold
00:24:18.51\00:24:21.40
of your quadriceps.
You guys run in a good
00:24:21.43\00:24:23.10
stretch right now. Now
for you ladies at home,
00:24:23.13\00:24:27.66
who have your
husband walk by when you are
00:24:28.14\00:24:30.11
doing Body and
Spirit and he say, oh! That
00:24:30.14\00:24:32.31
looks way too easy for
me to do. Well, pick up
00:24:32.34\00:24:35.60
this particular tape
for Christmas or for their
00:24:35.63\00:24:37.99
birthday and have them
try it and see if they are
00:24:38.02\00:24:40.10
still saying that
after it's all done.
00:24:40.13\00:24:41.85
Guarantee they want.
Alright, let's switch sides
00:24:43.84\00:24:46.94
because I know how much exercise
00:24:51.49\00:24:53.20
Jonathan does and I
can imagine that Alex you
00:24:53.23\00:24:55.64
do quite a bit as
well. We have a place in
00:24:55.67\00:24:57.94
South Dakota,
Harney Peak, which is the
00:24:58.32\00:25:00.09
highest point between
the Rockies and Swiss Alps.
00:25:00.12\00:25:03.34
And Jonathan does that for a fun
00:25:03.64\00:25:05.32
Saturday afternoon walk.
00:25:05.35\00:25:06.54
Okay, relax, and
step out and lean forward,
00:25:11.97\00:25:16.92
stretch your hamstring there.
00:25:17.62\00:25:19.38
How high is
Harney Peak, Jonathan?
00:25:20.19\00:25:21.53
7,242 feet. And
you know all those
00:25:21.98\00:25:24.60
feet very well too, don't you?
00:25:24.63\00:25:25.82
Yeah, the last one.
Okay, good and let's
00:25:25.85\00:25:33.10
switch sides now and hold that.
00:25:33.13\00:25:42.15
Okay, fellow let's
do one more stretch.
00:25:49.89\00:25:51.62
Let's stretch out to
step out to side and stretch
00:25:51.65\00:25:53.50
inside of the
thigh. Keep the chest up.
00:25:53.53\00:25:55.92
Hold that stretch. It is
good to stretch after all
00:25:57.53\00:26:04.39
that doesn't it? Five
more seconds, 4, 3, 2, 1,
00:26:04.42\00:26:12.04
good, and switch over,
00:26:12.44\00:26:13.86
and five more seconds,
1, 2, 3, 4, 5. Alright,
00:26:22.97\00:26:29.34
guys we've done,
good job. Thank you.
00:26:29.37\00:26:32.18
There is a lot of
great ways to workout.
00:26:34.53\00:26:36.12
I've tried lots of
different routines in my
00:26:36.15\00:26:37.78
life and as I said,
I've gone from everything
00:26:37.81\00:26:39.91
from seven days a
week, four hours a day
00:26:39.94\00:26:41.84
to three times a
week for 15 minutes.
00:26:41.87\00:26:43.57
And the three times a
week for 15 minutes is
00:26:44.04\00:26:45.64
actually what I've
stayed with now for the
00:26:45.67\00:26:47.50
last 11 or 12 years and
was one I used to get up
00:26:47.53\00:26:50.09
to the 500 pound bench
press. It isn't how much
00:26:50.12\00:26:52.70
you do, it's the
quality of what you do, so you
00:26:52.73\00:26:56.59
get people doing all
sorts of long workouts,
00:26:56.62\00:26:58.57
they don't get lot out
of it. And you know there is
00:26:58.73\00:27:00.57
really no magic
amount. Lot of people say we
00:27:00.60\00:27:03.18
have to do three sets
of 8 to 12 repetitions.
00:27:03.21\00:27:05.90
Who made that rule
up, you can get benefits
00:27:06.29\00:27:08.70
from all sorts of
different routines.
00:27:08.73\00:27:10.33
This 10 second
routine has been one to be
00:27:10.69\00:27:12.78
found very, very
intense and gives you lots of
00:27:12.81\00:27:15.22
great benefit and you
can go at your own pace
00:27:15.25\00:27:17.49
even though what you
saw before it was a very
00:27:17.89\00:27:20.28
intense workout. But,
no matter what you do and
00:27:20.31\00:27:23.03
often times the
people get into workouts they
00:27:23.06\00:27:24.86
wanna do it for
self glorification
00:27:24.89\00:27:27.15
and I was there. I
used to do that and
00:27:27.18\00:27:29.54
when I got to my
strongest back then it
00:27:29.57\00:27:31.28
was all for self. When
I got even stronger when
00:27:31.31\00:27:33.82
I did all for the
glory of God, and that's what
00:27:33.85\00:27:35.93
you should do too. Just
train to the glory of God
00:27:35.96\00:27:38.18
and claim his
promises. My favorite one to
00:27:38.36\00:27:40.67
claim here is
Philippians 4:13, which
00:27:40.70\00:27:43.48
states, I can do all
things through Christ,
00:27:43.51\00:27:46.52
which strengthens
me. God bless you.
00:27:46.55\00:27:48.78
Keep with
exercising. I am looking
00:27:48.81\00:27:50.64
forward to see you next time.
00:27:50.67\00:27:51.94