The following program
is designed to demonstrate
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simple workouts that you can use
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to improve your health.
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Be sure to consult
your physician before
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beginning any exercise program.
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If you ever
wondered if you can get
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an intense workout at
home without equipment,
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well we've got a
program just for you.
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It does require
the use of a partner
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or somebody to help you out,
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but if you do this
workout you will be
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amazed with the
results you'll get,
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stay tuned and find
out what it's all about
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next on Body and Spirit.
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Hello, I'm Dick
Nunez, Wellness Director of
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the Black Hills
Health and Education Center.
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Welcome to Body and Spirit.
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Usually, I spend a lot
time introducing a program,
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but I am not gonna do that today
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because I want to
get right to the workout.
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We're gonna need as
much time as possible to show
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you this intense
workout that you can do
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right in the
safety of your own home.
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So, we're ready to get started,
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helping me out
today will be Alex Hines,
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who is a physical
therapist from Wenatchee,
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Washington and Jonathan Hopkins,
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who is a fitness trainer from
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the Black Hills
Health and Education Center.
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And Alex, I believe you lost
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the coin toss backstage,
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so you start. Okay,
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now we're gonna
start with some flies
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and what we're gonna do is
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we're gonna do
this type of motion
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and we're gonna
squeeze up all the way together
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and then back down and Jonathan
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is gonna be applying
a resistance for him.
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Good, and you want
to keep the chest up
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as you come up,
keep it up and up.
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Now for those at home you
can still lie on the ground
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and do this motion
even without resistance
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or you can have
some light weights
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or some Clorox jugs
that are filled with water
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and you can do
this, so you just go down
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your elbows touch the
ground and back up again.
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How are we doing
there, make him more,
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let's go, come on,
let's make them work,
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squeeze hard good, good,
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let's get five more in there.
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Good, work hard, good,
concentrate on the chest.
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Smile. I'm smiling,
I don't know about you.
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Yeah. Squeeze, one more.
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Up, up, up. Good job, alright,
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Jonathan, you're down there.
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Alex, do unto others
as been done unto you.
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Okay and squeeze up
and up and up, good,
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keep going and up,
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squeeze and
squeeze, keep your chest up
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the whole time, squeeze up,
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make sure you get a
good exchange of breath,
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the temptation
on a workout like is
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you might wanna
hold your breath,
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don't do that,
make sure you get a good
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exchange of air the whole time,
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you don't want to
create the valsalva,
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which is gonna
cause lot of intracranial,
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intrathoracic pressure. Squeeze,
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how many we are at?
15. 15. Okay, five more,
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chest up. Good job
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and squeeze and squeeze
and squeeze, good job, alright.
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Alright, Alex, could you
get a towel for us please.
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Now we are gonna do a
Modified Deltoid Latissimus
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workout and we're
gonna do this together
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and so Jonathan you go
ahead and sit down there
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and you're gonna
be doing the pull
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while Alex is gonna be
doing the shoulder work
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and it's gonna be
a rotation exercise,
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that he's been found
to be very beneficial
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especially in his
physical therapy work.
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Okay and up and
Jonathan is doing the pull down,
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as you see Alex is
turning as he goes up
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and extending, good
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and this is
working the shoulders.
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And let's go 15
each side fellows,
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very good and up
and up and up, good,
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good, good, you can
see the muscles working
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as he is doing
this, this is working his
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front deltoid area and
while he is doing that,
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Jonathan is
doing a pull down back
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and he is working the
muscles of his upper back
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and stimulating that while
he is doing the pull backs.
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So we got you covering
two areas with this one
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and it looks like a lot of fun.
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Yeah, you betcha. Okay,
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now they're going
to go the other side,
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for those at home you
can be working this exercise
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by just coming
down and coming up
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and coming down and coming up,
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even though it's a
very intense workout,
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even though if you're
not into the intensity of it,
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or if you don't have
a partner you can still
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do the motions and
then after you do this
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particular one
when we switch over,
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you can do the other
aspect that Jonathan is doing,
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which is the pulling
down and pulling down.
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So right now what I
would suggest is you do
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the one that Alex is
doing and come up and come up.
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Oh that's nice. Good,
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we had a that's
nice out of that.
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Good job, very
good, very good, up.
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Alright, we're
gonna switch around,
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okay now what I would
suggest at home there,
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while Jonathan
is doing the aspect
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that we just saw Alex do,
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now you will be
working on the pulling down
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and pull down and pull down.
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Pull, make him work
on the way down Jonathan,
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make him work,
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very good, very
good, keep going.
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I feel like a referee
at a wrestling match here,
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working around, seeing
who is gonna give up first,
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one more, pull, pull,
pull, very good, alright.
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And pull, good,
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as you can hear,
they're having to breathe
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a lot while they do this,
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you need oxygenated
blood to get to your muscles
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in order to keep them going,
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let's get up a
little higher Jonathan,
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on your
extension there, very good,
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very good and up,
good, good, good and up.
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And one more, good job, alright,
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now I'm gonna let
them rest for a second
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and show a different version
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of the shoulder work
that we've done before.
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Jonathan, why don't you go ahead
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and give me some resistance down
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and so what we do
is we work up and down
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like this and we
work until we get to
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a somewhat of a fatigue point,
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as they push down and
push down and push down
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and work it up, you can't think
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I'm gonna let you
guys have all the fun
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and then we get to a hold point
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and then they try and
push you back down again,
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oh boy, what's
he doing back there.
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Well, you get the idea,
okay, let's do some biceps.
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Alex, go ahead
and get in position,
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okay and keep the
chest up as you do the curl.
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Okay and up and again
now Alex is gonna be able
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to work a little
bit of latissimus dorsi.
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So at home, what you
should be doing at home
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is doing the curl up,
squeeze up, squeeze up
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and squeeze up,
good, good, good.
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You can also get
some abdominal work,
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okay, help yourself up.
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Okay, Alex is commenting that
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the abdominal is
getting a good workout there too
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and of course Alex
being a physical therapist
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is always encouraging
people to appropriate
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abdominal
position, let's go to 20,
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let's go to 20, come
on keep working good,
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good, you wanna see
those biceps jump into action,
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lets see what we
got here, come on,
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very good come on,
work them, work them,
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work them, work
them, good and pull good,
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good, good, pull,
excellent. Good work fellows,
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is this starting to
feel like a workout yet.
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Oh you betcha. Okay,
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now while Alex is doing
his side, for those at home
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you can do an exercise
00:09:17.19\00:09:18.53
where you're just pulling down,
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squeeze back, pull down and up
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and squeeze down and
up. So you're simulating
00:09:23.76\00:09:26.38
what Jonathan is
doing while Alex is going up
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through his biceps,
good and pull strong
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and pull hard down and
pull and curl and pull,
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good resistance come
on, let's get 20 of them
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and pull good, up,
up, up, up, good pull,
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good, good, good, good, good.
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And while you're
working out together you want to
00:09:48.52\00:09:50.09
communicate with
your training partner
00:09:50.12\00:09:51.67
and actually I heard Alex say
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under his breath pull harder,
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so he is asking for more
resistance and get it up,
00:09:55.64\00:09:59.58
let him get up a little
bit higher there Jonathan,
00:09:59.61\00:10:01.59
let him get up,
let him get up, there.
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Oh! There we go, now
we're talking, good job,
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keep it going.
00:10:06.18\00:10:07.15
Alright, alright,
alright, very good up,
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pull the towel. I
think he's had about enough.
00:10:15.86\00:10:18.72
I think he's
becoming a limp rag.
00:10:19.28\00:10:20.63
And as we can see,
we're getting a little
00:10:21.28\00:10:23.03
sweat on the forehead already.
00:10:23.06\00:10:24.50
So, we can tell that
we're getting a good workout,
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how are you guys
feeling so far? Good.
00:10:26.66\00:10:28.14
Excellent. Now, I want
you to understand something.
00:10:28.17\00:10:30.24
As they're going
through this workout,
00:10:30.27\00:10:31.54
they're loving it,
I mean they truly are.
00:10:31.57\00:10:34.03
You might think as
you're watching this,
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go, that looks torturous.
00:10:35.49\00:10:37.04
What is he doing to these guys,
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what kind of show is this.
00:10:38.55\00:10:39.95
But the reality these
guys are both very fit,
00:10:39.98\00:10:42.47
they like to
workout and so what we find
00:10:42.50\00:10:44.89
is they're loving this workout.
00:10:44.92\00:10:46.34
In fact they were
begging me to do another one
00:10:46.37\00:10:48.49
of these workouts and so
that's one of the reasons
00:10:48.52\00:10:50.03
why we're doing it.
Because they felt so good
00:10:50.06\00:10:51.99
and they're hoping
that what they're doing
00:10:52.03\00:10:53.91
will help you at home
to get better workouts
00:10:53.94\00:10:56.19
and show you how much you can do
00:10:56.22\00:10:58.02
at home on your
own. Okay, loose up,
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okay triceps time.
00:11:02.15\00:11:03.43
Okay, we're gonna go
into an extension position
00:11:08.11\00:11:10.35
and Alex is
gonna be on the ground
00:11:10.73\00:11:12.34
and Jonathan is
gonna be helping him
00:11:12.37\00:11:13.54
and so here we're
pushing out and coming back.
00:11:13.57\00:11:16.95
So, at home if you're wanna work
00:11:16.98\00:11:18.03
on this particular movement.
00:11:18.06\00:11:19.21
Well they're
doing their pushing.
00:11:19.24\00:11:20.88
You have to push out
and comeback and push out
00:11:20.91\00:11:25.10
and back and let's
get back to Jonathan
00:11:25.13\00:11:27.43
and Alex and see
what they're doing
00:11:27.46\00:11:30.24
and also you can be
using like a dumbbell
00:11:30.27\00:11:33.03
or some type of
weighted jug or something,
00:11:33.89\00:11:36.00
to do this motion.
While you're on the ground
00:11:36.03\00:11:38.25
and so it's an excellent
exercise for the triceps,
00:11:38.77\00:11:40.65
very good, keep
working it and push.
00:11:43.85\00:11:50.24
Excellent, push,
let's take them to 20,
00:11:56.71\00:12:00.83
okay and I wanna
hold on the last one.
00:12:04.23\00:12:06.05
Hold it, don't let
him push you down Alex,
00:12:06.08\00:12:08.25
hang on, keep your breathing,
00:12:08.28\00:12:09.49
keep your
breathing for 10 seconds,
00:12:09.52\00:12:10.83
1, 2, 3, 4, 5, 6, 7,
8, 9 and 10, very good.
00:12:10.86\00:12:19.15
I know, this is a question
00:12:22.77\00:12:24.04
you don't need to be asking.
00:12:24.07\00:12:25.04
But did you feel
your triceps on that one?
00:12:25.05\00:12:26.10
Of course not, not at all.
00:12:26.13\00:12:27.78
Okay and push up,
very good, very good.
00:12:31.89\00:12:36.97
Very good, this working out with
00:12:42.01\00:12:43.69
a partner can
be very beneficial.
00:12:43.72\00:12:45.08
Especially if you have a spouse
00:12:45.11\00:12:46.81
that wants to get into workouts.
00:12:46.84\00:12:47.83
Or if you have a child,
that wants to get to workouts,
00:12:47.86\00:12:49.55
it's really good to have
this type of camaraderie.
00:12:50.05\00:12:52.47
Because it helps to
develop friendships,
00:12:52.50\00:12:54.43
bond people together.
And husbands and wives,
00:12:54.46\00:12:56.81
you might find
something that you
00:12:56.84\00:12:57.81
really enjoy doing together.
00:12:57.84\00:12:59.49
Well, I hope you will,
you might find yourself.
00:12:59.52\00:13:01.89
Taking it on the other person,
00:13:03.10\00:13:04.48
when they make you workout.
00:13:04.51\00:13:05.49
Okay, push it and push it,
00:13:08.42\00:13:12.76
okay and then hold it for
10 Jonathan 1, 2, 3, 4, 5.
00:13:13.81\00:13:19.83
Push, push, push, push.
6, 7, 8, 9 and 10, good.
00:13:19.86\00:13:25.20
Okay, Alex could you get
00:13:26.48\00:13:29.80
the rest of our
towels for us please.
00:13:29.83\00:13:31.09
We need to do some
stretching right now,
00:13:31.12\00:13:32.82
we've gone
pretty hard here and so,
00:13:32.85\00:13:34.80
I think it'd be
a good idea for us
00:13:34.83\00:13:36.64
to take just a
little break there
00:13:36.67\00:13:38.05
and let's do the stretch where
00:13:38.48\00:13:39.71
we stretch our triceps.
00:13:39.74\00:13:40.83
Since we just worked those.
00:13:41.19\00:13:42.50
This towel's getting heavy.
00:13:43.20\00:13:45.06
The towel's heavy; you know
00:13:45.09\00:13:49.04
when we're having a good one
00:13:49.07\00:13:50.04
when the towel gets heavy.
00:13:50.05\00:13:51.02
When I was back in college
and we had good workouts.
00:13:51.21\00:13:53.43
We always knew
we had a good one,
00:13:53.46\00:13:54.61
therefore when we
went to wash our hair
00:13:54.64\00:13:56.00
we had to swing
our arms and get them,
00:13:56.03\00:13:57.94
finally get them
up onto our head.
00:13:57.97\00:13:59.43
Now, we knew we
had a good one then.
00:13:59.46\00:14:01.10
Okay, let's turn
to the other side.
00:14:01.48\00:14:02.76
This is an excellent stretch
00:14:06.46\00:14:07.64
and it just feels really good.
00:14:07.67\00:14:08.93
Stretches right
in that triceps area
00:14:08.96\00:14:10.96
and stretches
through the shoulder
00:14:10.99\00:14:12.20
and it's just a
great thing to do
00:14:12.96\00:14:14.41
and just helps you
relax and I'm sure these guys
00:14:14.44\00:14:16.43
don't mind letting
their air comeback to them
00:14:16.46\00:14:18.71
just a little bit.
Because they know that
00:14:18.74\00:14:20.94
coming up next
is going to be legs
00:14:20.97\00:14:23.75
and legs take moredemand out
00:14:23.78\00:14:25.62
of your body than anything else.
00:14:25.65\00:14:26.77
And we're gonna be doing
00:14:26.80\00:14:27.86
an interesting modification
of a leg workout here.
00:14:27.89\00:14:30.11
It's gonna give
them a good effect
00:14:30.14\00:14:31.58
and so we wanna
make sure they're,
00:14:31.61\00:14:32.87
they're ready to
give it a 100 percent.
00:14:32.90\00:14:34.44
Okay, now go
and take the towels.
00:14:34.95\00:14:36.82
Well you need one for legs okay.
00:14:39.46\00:14:40.61
We'll keep them
off to the side here.
00:14:40.64\00:14:41.78
Alright, what we're
gonna do now is we're gonna do
00:14:42.73\00:14:44.53
a little more stretching.
00:14:44.56\00:14:45.53
Put the hands behind the back
00:14:45.54\00:14:46.67
and let's stretch the chest,
00:14:46.70\00:14:47.79
we worked that hard earlier
00:14:47.82\00:14:49.63
and hold it. Lets
hold for 10 more seconds,
00:14:52.78\00:14:55.58
8, 7, 6, 5, 4, 3, 2,
1 and bring it across,
00:14:56.34\00:15:05.09
pull your shoulder blades apart
00:15:05.99\00:15:07.14
and hold that for 10 more
2, 3, 4, 5, 6, 7, 8, 9, 10.
00:15:08.77\00:15:20.05
Okay, let's bring an
arm up over the head.
00:15:20.19\00:15:21.66
Okay, now when
we're going through
00:15:24.51\00:15:26.75
the pace of working this hard.
00:15:26.78\00:15:28.11
The question might
come out, is this healthy?
00:15:28.53\00:15:31.11
Is what we're doing
actually good for you?
00:15:31.78\00:15:33.30
Well, yes, it is.
But also understand,
00:15:33.66\00:15:36.00
both these guys have been
training on a regular basis
00:15:36.03\00:15:38.71
and the intensity they're going
00:15:38.74\00:15:40.62
at will not be healthy
just for anybody to go after.
00:15:40.65\00:15:44.09
It is for them,
00:15:44.57\00:15:45.54
but it wouldn't
be just for anybody.
00:15:45.55\00:15:47.45
I wouldn't wanna take the
camera crew here and take.
00:15:47.48\00:15:50.51
Well, maybe I would, but
I wouldn't wanna take them
00:15:50.54\00:15:52.40
through this workout
for the first time out.
00:15:52.43\00:15:54.63
Because they
would have a hard time
00:15:54.66\00:15:56.21
staying with this workout,
00:15:56.24\00:15:57.78
for their very
first workout. Okay,
00:15:57.81\00:15:58.96
let's switch to the other side.
00:15:58.99\00:15:59.97
But if somebody
is trained to lot,
00:16:00.31\00:16:01.64
then they could and
Alex is a physical therapist.
00:16:02.27\00:16:04.21
You know, how
vital it is to work
00:16:04.24\00:16:05.93
somebody up into the position
00:16:05.96\00:16:07.66
where they can trained hard
00:16:07.69\00:16:08.66
and obviously
you're not gonna take
00:16:08.67\00:16:09.64
a client coming to
you and just. Okay,
00:16:09.65\00:16:11.86
this is what we're gonna do.
00:16:11.89\00:16:12.86
Safe
progression. Safe progression,
00:16:12.87\00:16:15.24
that's an excellent
term, safe progression.
00:16:15.27\00:16:17.16
Okay, and let's hold
that for five more seconds,
00:16:18.11\00:16:20.44
4, 3, 2, and 1. Okay,
let's bring the arm across now
00:16:20.47\00:16:25.47
and you know we're
winding down on the stretches.
00:16:27.68\00:16:29.64
Because we only have
so many more we can do,
00:16:29.67\00:16:31.02
don't you? I'm
thinking that way.
00:16:31.05\00:16:33.49
So, there is
always this old saying
00:16:33.52\00:16:35.56
to enjoy it while it lasts.
00:16:35.59\00:16:37.51
So, really enjoy your stretches,
00:16:37.54\00:16:39.15
because in just a
moment we're gonna
00:16:39.18\00:16:40.29
be into something
else. Oh! It's interesting,
00:16:40.32\00:16:42.68
as when you
stretch. That actually can
00:16:42.71\00:16:44.93
increase strength by 5 percent.
00:16:44.96\00:16:46.14
That's a great,
that's a great tip,
00:16:46.79\00:16:48.80
okay, so you just having
that good range of motion.
00:16:49.22\00:16:51.41
It's gonna increase
that, can you explain that
00:16:51.44\00:16:52.73
just a little
bit more there Alex.
00:16:52.76\00:16:54.47
Basically, as you
count this in a muscle
00:16:54.50\00:16:57.22
and give it some relief
and some increased blood flow
00:16:58.20\00:17:00.94
and you also
allow the nerve signal
00:17:01.91\00:17:03.47
to kick back in
and it's kind of also
00:17:03.50\00:17:05.43
a stretch
response. Kind of like your
00:17:05.46\00:17:07.15
Proprioceptive
Neuromuscular Facilitation
00:17:07.85\00:17:10.52
of the stretch
response. Okay, very good,
00:17:10.55\00:17:13.62
alright, well let's
start into some lunges.
00:17:13.97\00:17:15.87
Who is going first on this one?
00:17:17.30\00:17:18.76
Jonathan. Okay, alright.
00:17:18.79\00:17:22.41
Now, what we're gonna
do is, is we're gonna do
00:17:24.23\00:17:25.44
a resistance on the lunge
00:17:25.47\00:17:26.72
and we're gonna go
10 on each side there.
00:17:27.21\00:17:29.62
Harder. But we can always
00:17:29.65\00:17:32.17
go back for another time.
00:17:32.20\00:17:33.26
Get on the side too.
00:17:35.31\00:17:36.37
How many you wanna go?
00:17:41.03\00:17:42.00
Nine. What do
you think Jonathan,
00:17:42.01\00:17:44.08
how many can we
go. Fifteen. Fifteen,
00:17:44.11\00:17:45.71
okay, good and
for those at home,
00:17:45.74\00:17:49.73
you can be doing this
without any resistance
00:17:50.35\00:17:52.30
and like modified if you want
00:17:52.72\00:17:54.35
and just go a short period
00:17:54.38\00:17:56.44
and you put that
isolation on your thigh
00:17:56.47\00:17:58.41
and keep it going. Okay, good,
00:17:58.44\00:18:02.53
so you can just stay with
them as they're doing this,
00:18:02.56\00:18:04.83
without the hard
resistance behind.
00:18:08.82\00:18:10.49
And again talk to your partner.
00:18:14.48\00:18:16.48
Let him know if
you're going too hard
00:18:16.51\00:18:18.33
or if they need to go harder.
00:18:19.24\00:18:20.29
Obviously there is
gonna be some limitations
00:18:20.81\00:18:22.49
on just on how hard
you can push each other.
00:18:22.52\00:18:24.22
But this, this
a great way going,
00:18:24.69\00:18:26.86
okay now we're
coming out of that.
00:18:26.89\00:18:28.08
We're gonna go
right into a squat,
00:18:28.11\00:18:29.40
while your legs are still warm
00:18:29.43\00:18:30.48
and you're gonna help
him through that now too.
00:18:30.51\00:18:32.43
And let's go 15 squats.
00:18:32.46\00:18:33.93
Keep your hands on your hips.
00:18:38.39\00:18:40.09
Yeah. Very good, work it,
00:18:43.27\00:18:44.98
work it
00:18:46.35\00:18:47.32
and five more
00:18:53.36\00:18:54.33
and now get
into a good position.
00:19:02.21\00:19:03.58
Sit back on to it;
okay now hold for a minute.
00:19:03.61\00:19:06.85
Good, good, good, good.
00:19:09.28\00:19:12.18
It might feel
better to having you do
00:19:13.80\00:19:14.77
this all by yourself here.
00:19:14.78\00:19:15.84
Okay, there is 20 seconds,
00:19:19.12\00:19:20.45
25 and 30, 35, 40, 45.
00:19:24.94\00:19:45.55
Hang in there,
you're almost there.
00:19:45.58\00:19:46.87
Almost done
Jonathan, hang in there.
00:19:46.90\00:19:49.18
In through the nose,
00:19:50.82\00:19:51.79
out through the
mouth. 3, 2, 1, good.
00:19:51.80\00:19:55.01
Now, let me clarify something,
00:20:00.20\00:20:02.17
he is not just
about ready to pass out.
00:20:02.20\00:20:04.14
That's not what he is feeling,
00:20:04.17\00:20:05.56
what he's
feeling. Is that his legs
00:20:05.59\00:20:07.67
are exhausted right now
00:20:07.70\00:20:08.79
and it's hard to stand
up there Is that correct.
00:20:08.82\00:20:10.43
Oh man, you
betcha. Okay, guess what?
00:20:10.46\00:20:14.03
My turn. It's
your turn. Alright.
00:20:14.70\00:20:16.39
Okay, good,
00:20:18.34\00:20:24.38
notice as he's
doing the exercise.
00:20:24.41\00:20:30.02
That his chest remains
up, the posture is good.
00:20:30.05\00:20:33.34
The knee is not
jutting over the foot;
00:20:33.37\00:20:35.68
it's staying right in there.
00:20:35.71\00:20:36.78
So, he's doing excellent. Good,
00:20:37.62\00:20:41.31
Jonathan is giving
him the resistance.
00:20:41.34\00:20:42.77
Fifteen. You feel
good Alex. Yes, sir.
00:20:42.80\00:20:48.03
And this is a
great way to do a lunge,
00:20:50.80\00:20:52.49
sometimes when people do lunges.
00:20:52.52\00:20:53.86
Is hard on their knees,
00:20:53.89\00:20:54.86
but when we do
a lunge like this.
00:20:54.87\00:20:56.20
Puts that focus right
there on the thigh and keeps
00:20:56.76\00:20:59.37
it there during
the whole workout.
00:20:59.40\00:21:00.54
15, 14. Excellent, good.
00:21:04.84\00:21:11.88
Okay, right into
the squats, 15 of them,
00:21:13.08\00:21:15.33
chest up. And those at home
00:21:16.57\00:21:17.95
you can join
Alex for some squats,
00:21:17.98\00:21:20.09
you want to get right in
there and do it with him,
00:21:20.51\00:21:22.20
without the
resistance if you want
00:21:22.23\00:21:23.91
and just work on squatting down.
00:21:23.94\00:21:26.24
Keeping the knees over the feet,
00:21:26.69\00:21:28.28
pushing the hips back,
00:21:28.31\00:21:29.28
good. Okay,
00:21:35.11\00:21:40.84
let's go down and I'm
gonna hold with you Alex.
00:21:41.81\00:21:43.45
I felt sorry for
Jonathan being all by himself
00:21:43.48\00:21:45.24
so I'll jump in on this one;
00:21:45.27\00:21:47.15
I guess I didn't do
that first part though.
00:21:49.20\00:21:50.70
Oh! Boy. There's 10
00:21:50.73\00:21:52.50
and 15 and we're gonna
hold it out for 30 there,
00:21:58.40\00:22:04.78
20, 1, 2, 3, 4, 5,
6, 7, 8, 9 and 10, good.
00:22:05.24\00:22:14.78
Now, on that
particular, again he's okay.
00:22:22.98\00:22:27.18
It wasn't because of passing out
00:22:27.45\00:22:29.32
or anything they went down. No.
00:22:29.35\00:22:30.54
It just the legs
came exhaustion now,
00:22:30.57\00:22:32.97
a key component to
what we just did there.
00:22:33.00\00:22:35.38
As we set a goal
for a one minute hold,
00:22:35.41\00:22:37.91
but obviously you know both
00:22:38.68\00:22:39.98
these athletes are different.
00:22:40.01\00:22:41.35
Now, Jonathan is used
to climbing rocks and hills
00:22:41.91\00:22:44.66
and mountains and
going over hill and dale,
00:22:44.69\00:22:46.83
and he is a slighter
built than, than Alex.
00:22:46.86\00:22:49.63
But yet, when it
comes to lifting weights
00:22:49.66\00:22:51.58
and I don't know Alex,
do you do bench presses?
00:22:51.61\00:22:53.28
Not much. Okay, well how much
00:22:53.61\00:22:55.12
would you workout
with on a bench press.
00:22:55.15\00:22:56.60
Normally what I workout
with is about a 125 pounds.
00:22:56.63\00:23:00.72
For how many repetitions.
As many as I can do,
00:23:00.75\00:23:03.87
it probably up above
20. Okay and Jonathan,
00:23:03.90\00:23:07.05
you could probably do
that as well, couldn't you?
00:23:07.08\00:23:08.61
Okay, pretty close to that so.
00:23:08.64\00:23:09.78
They're pretty close in strength
00:23:09.81\00:23:11.38
when it comes to
pressing. Although when you look
00:23:11.41\00:23:13.52
at their physiques,
you can see that Alex is,
00:23:13.55\00:23:15.79
is thicker than Jonathan.
00:23:15.82\00:23:17.28
But yet Jonathan
has been training,
00:23:17.31\00:23:18.88
pushing and so, he's got
a lot of endurance as well
00:23:18.91\00:23:22.39
and some strength
and would actually,
00:23:22.42\00:23:24.33
probably like to get some bulk.
00:23:24.36\00:23:25.58
Like what Alex has
got, but Alex also has,
00:23:25.61\00:23:29.36
his muscle fibers, has
various types of muscles
00:23:29.39\00:23:31.45
fibers and Alex has
probably more fast switch
00:23:31.48\00:23:34.07
muscle fibers
naturally than Jonathan does.
00:23:34.10\00:23:36.24
Jonathan may
have a few more slow
00:23:36.27\00:23:37.70
switch that's why he
can do endurance so well.
00:23:37.73\00:23:39.51
Although you might be
good in endurance also.
00:23:39.54\00:23:41.22
But what happens when somebody
00:23:41.61\00:23:42.98
has more fast switch
fibers and they give out,
00:23:43.01\00:23:45.58
they're done. They're done,
00:23:45.61\00:23:47.41
we've a girl that we
trained that when she's done,
00:23:47.44\00:23:49.53
she's done. I mean,
some people can push deeper
00:23:49.56\00:23:51.57
into it and some
people can't and so
00:23:51.60\00:23:53.57
what happened with
Alex, is when we're going for
00:23:53.60\00:23:55.92
the one minute hold.
It was really obvious.
00:23:55.95\00:23:58.28
We weren't gonna get there. No.
00:23:58.78\00:24:00.02
And so what you do at that point
00:24:00.05\00:24:01.68
is you modify the workout,
00:24:01.71\00:24:02.77
you don't get
crazy and say no, no,
00:24:02.80\00:24:04.30
you got to do a
minute. You know,
00:24:04.33\00:24:05.88
gonna pick him up
and make him do it again.
00:24:05.91\00:24:07.56
We don't do that. We
modify the workout and say okay,
00:24:07.59\00:24:09.82
minutes gonna be way too much.
00:24:10.32\00:24:11.52
So, let's just go for 30 seconds
00:24:11.55\00:24:13.04
and we were able
to give him a goal,
00:24:13.07\00:24:14.36
that he could still
attain. Because obviously,
00:24:14.39\00:24:16.41
it was gonna real
clear that 1 minute
00:24:16.44\00:24:17.80
just wasn't gonna make it. No.
00:24:17.83\00:24:19.46
So. You'd be getting,
you'll be getting more
00:24:19.49\00:24:21.68
of the workout with
the one minute hold me up.
00:24:21.71\00:24:24.30
I'm putting you back on. Okay,
00:24:24.33\00:24:26.80
well we're gonna do
some calf raises now I guess,
00:24:26.83\00:24:29.67
and I don't know if you
guys had a way of modifying
00:24:29.70\00:24:32.46
as you were gonna do it or
00:24:32.49\00:24:33.46
we just gonna
go straight calves.
00:24:33.47\00:24:34.55
Straight calves. Okay, alright.
00:24:34.58\00:24:36.53
They both had the
same answer on that one,
00:24:39.39\00:24:41.58
okay let's go up and
down and up and since you guys
00:24:41.74\00:24:47.23
are in pretty good shape.
00:24:47.26\00:24:48.23
I wanna go a little bit slower
00:24:48.24\00:24:49.26
and we're gonna try
and go for 50 of them.
00:24:49.29\00:24:51.58
Okay, so by the time we're done.
00:24:51.61\00:24:53.89
Those calves should be
burning pretty good, good
00:24:53.92\00:24:57.56
and good, gonna go way
up and for those at home
00:24:58.34\00:25:01.95
you may need to use a
stair or a block right now
00:25:01.98\00:25:04.89
to immolate the same
movement that they're doing.
00:25:05.40\00:25:07.38
But I make sure to
guess, both these guys
00:25:08.09\00:25:10.01
had a pretty good
workout by now Alex.
00:25:10.04\00:25:11.80
Yes sir. You feel
like you got one done.
00:25:11.83\00:25:13.49
I am. Jonathan, you feel
like you have a good one.
00:25:13.52\00:25:15.60
Oh! I loved it. And
again I wanna point that out,
00:25:15.63\00:25:20.01
you heard what
they said, I loved it,
00:25:20.04\00:25:22.31
great workout.
They really have this
00:25:22.34\00:25:24.52
feeling of well being right now.
00:25:24.55\00:25:26.22
The endorphins are
surging through their body
00:25:26.25\00:25:28.19
and you maybe
watching this going,
00:25:28.70\00:25:30.21
well they're
crazy. Well they just do,
00:25:30.24\00:25:32.46
but you're not the one
that got the endorphin fixed,
00:25:32.49\00:25:34.62
they are and I always get
excited just watching them.
00:25:34.65\00:25:36.63
So I had to jump in and
do a little bit of it too
00:25:36.66\00:25:38.60
and you find that when
you see people working out.
00:25:38.63\00:25:40.32
You just wanna get in
there and do it with them.
00:25:40.35\00:25:42.33
How many we got? Twenty four.
00:25:42.36\00:25:45.21
Okay, 25, starting
to feel the calves yet.
00:25:45.24\00:25:48.93
Yes sir, I can go.
00:25:48.96\00:25:51.79
Okay, you're done. Go
ahead and finish off the 50,
00:25:53.12\00:25:55.37
good, good, good, good.
00:26:00.36\00:26:07.64
And so if you
realize that there's just
00:26:08.81\00:26:10.61
difference between us.
00:26:10.64\00:26:11.72
Some are gonna be
able to go more endurance,
00:26:11.75\00:26:13.70
some are not, then you
can be real comfortable
00:26:13.73\00:26:16.02
with your exercise
and don't feel bad.
00:26:16.05\00:26:17.52
Because you
couldn't do 50 right.
00:26:17.66\00:26:19.08
Right. Okay, step back,
00:26:19.11\00:26:20.44
push your heel to the ground
00:26:20.47\00:26:21.44
and we're gonna
finish off by stretching out
00:26:22.18\00:26:24.72
and you guys are
gonna be very happy
00:26:24.88\00:26:27.60
to have this
workout finished, I'm sure.
00:26:28.17\00:26:30.06
Okay and let's switch
the other side and hold,
00:26:32.60\00:26:38.94
five more seconds 4, 3,
2, 1 and let's just bend
00:26:40.36\00:26:45.43
to the side and stretch here
00:26:45.46\00:26:46.95
and the other way and turn.
00:26:52.71\00:26:59.65
You might be able to hear still
00:27:01.31\00:27:02.28
over their micro
phones, the huffing and puffing
00:27:02.29\00:27:03.84
going on back there, and turn.
00:27:03.87\00:27:06.80
Alright, great,
we are done. Okay.
00:27:11.68\00:27:14.47
What you saw was
an awesome workout,
00:27:17.60\00:27:19.50
that was done. That you
can do at your own home,
00:27:19.53\00:27:22.09
they didn't
need fancy equipment,
00:27:22.25\00:27:23.49
didn't need a lot of weights.
00:27:23.52\00:27:24.49
Just using a towel
and using a friend,
00:27:24.64\00:27:26.50
you can get a great workout.
00:27:27.04\00:27:28.18
You saw how much they enjoyed it
00:27:28.21\00:27:29.39
and also as you're
working out with somebody.
00:27:29.42\00:27:31.12
There is a bonding
thing that takes place
00:27:31.15\00:27:33.12
and you get to be
friends for a life time.
00:27:33.15\00:27:35.47
As you share this time together.
00:27:35.50\00:27:36.98
But remember
whenever we're working out,
00:27:37.53\00:27:39.05
we wanna do it
for the right reason,
00:27:39.08\00:27:40.44
we wanna glorify
God with our body.
00:27:40.47\00:27:42.27
We claim the
promise all the time
00:27:42.30\00:27:44.17
here on Body and
Spirit, Philippians 4:13
00:27:44.20\00:27:47.30
which states, I can do
all things through Christ,
00:27:47.33\00:27:49.81
which strengthens
me. God, bless you
00:27:49.84\00:27:51.90
and we look forward
to seeing you next time
00:27:51.93\00:27:53.28
on Body and Spirit
00:27:53.31\00:27:54.28