The following program
is designed to demonstrate
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simple workouts that
you can use to improve
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your health. Be sure
to consult your physician
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before beginning
any exercise program.
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All across the
country, millions of people who
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workout everyday,
unfortunately many of them
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don't even know what
muscle they're working.
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Find out more 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.
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I used to be in the
athletic club industry
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for 20 years and
during that time,
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I saw thousands of people
workouts every single day.
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Often times, you walk
up to them and ask them,
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what muscles are you working?
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They would have no
idea, so today we thought
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we take a little time to
help you understand what muscles
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are working when you
do your various exercises?
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So, I think we're
ready to get started here;
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helping me out today
will be Jonathan Hopkins
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and Brittney Nunez.
Jonathan works for me at the
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Black Hills Health and
Education center as a trainer
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and Brittney, she's my daughter.
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So, we're glad to
have them both here.
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We're gonna start by
just a simple little warm up,
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understand something
that stretching is not
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warming up. We
actually wanna do some motion,
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that's gonna stimulate
what we're gonna be doing.
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So, what we're gonna do
is we're gonna bring our
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elbows way back and
then we're gonna come out,
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we're gonna go back,
we're gonna come out,
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we're gonna go back and out and
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let's do that two more
times. Where we be stimulating
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the motion we're gonna
be doing here very soon
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and you probably
figured out what that is.
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Okay, now cross your
arms and bring them out
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and cross and out
and cross and out,
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two more times, cross and
out, one more, cross and out.
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Okay, what we're
gonna do is we're gonna
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do some pushups.
We're gonna do 20 of them
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and we want
perfect form, now Jonathan
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you're gonna do 20
regular pushups. Brittney,
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I want you to do 10
regular pushups and then
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10 modified ones. I
don't call them girl's pushups;
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I just call them
modified pushups. So, get on the
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Does it matter floor.
which ones I do first.
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Yes, it does, you wanna
do the regular ones first.
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Even at home, some
of you may not be able
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to get on the floor yet.
You may have to use a wall
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and that's okay. I remember
one time in our wellness
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program, we had an
86-years-old woman come
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in and they were a
bunch of women in there 50s
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doing pushups and
she said can I try and
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they looked at her,
oh! Sure go ahead and try
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and she got down
there and cranked off
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16 pushups to the
shock of the younger women,
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who only did about
10, and they asked her,
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how in the world did
you do that and she goes,
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while I've been doing
Body and Spirit for years
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and I started by just
doing pushups against the wall.
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So, if you think
they're are not gonna be good
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for you, guess again.
But these two are not gonna
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have that luxury, they're
gonna be using the floor.
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So, get in pushup position,
you wanna keep your body
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totally straight like
this and you got to lower
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yourself down and
back up again. Okay,
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go ahead down and up and
down, just keep that pace.
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They're gonna be
working their chest,
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which is their Pectoralis
Major muscles and also
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the back of their
arms and their triceps.
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Lot of times people
worry about how far down to go,
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like should I touch my
chest, should I touch my chin,
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what should I touch.
What I try and look for is
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to make sure the arms
get at least parallel to the
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ground. Okay,
Brittney's done her first 10,
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now she's gonna go
to the modified one,
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where she's on her
knees. But the body still stay
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straight. Now, she
can do her second 10,
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often times these are
referred to as women's
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pushups. But I know a
lot of men who can't do them.
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So, I don't wanna
call them women's pushups,
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because they're
gonna feel bad. Okay,
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we're looking
good, Jonathan how many
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more we got? Three.
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Three more okay
good, two more times and
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last one, very good.
Okay, so that's working
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the chest up and
through here and it's a good
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one for that area. It's
probably the best overall
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upper body workout
you can do. Although
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whenever you tell
somebody, I want you to do
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some pushups they just go oh no,
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or they'll gave you
another comment like,
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well I haven't
done pushups in years.
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Then I go, well, I
guess, it's time to do some
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then isn't it? Okay,
now when we work a muscle.
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We also wanna try
and stretch it out.
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So we're gonna put our
hands back over our head
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and push our elbows
back as far as we can.
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Let's push them
back and you wanna feel
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the muscles
stretch that you just work.
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And now what we're gonna
do is, is we're gonna give
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ourselves a nice big
hug. Just bring it across,
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pull your shoulder
blades as far apart as you can
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and that's gonna be a
real important area that
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we're gonna working
on in just a few moments.
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Now, do it again, hands
behind the head and stretch
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the elbows back. You
should feel that stretch
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in your chest, you feel it.
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Oh! Yes. Okay, Brittney. Yes.
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Alright, now cross the
arms again and pull them apart.
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Alright, hold it for
just a couple more seconds.
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Alright Brittney, we
need the towels, okay,
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please. Now, on Body
and Spirit, we try and make
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please. Now, on Body
and exercise as simple
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as possible. A lot of
people have all sorts of excuses
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why they don't do it. But
we try and keep it simple.
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In fact the only
thing you need as far as
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exercise equipment is a
towel, very, very simple.
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Most of you have
one at home, somewhere
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I would think. If you
don't, not a major expense
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you should be
able to pick one up.
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The towels work will first
to add resistance to ourselves.
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So for Brittney and Jonathan,
what we're gonna do is,
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we're gonna step
out with our left foot.
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We're gonna grab the
towel with our left hand
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and then we're gonna
grab it with our right
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and what we're gonna
is, we're gonna pull back
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and then we're gonna reach out.
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We're gonna pull
back, we're gonna reach out.
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I want 20 on each side,
Jonathan I'm counting on you
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to count. Because I
wanna be talking while
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we're doing this. So,
now we're working on the
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upper back area. So,
we got Jonathan on here.
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So, the muscles back
in the back are the ones
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we're working on and
this is an area that's very
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important and
especially for women.
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Because they start to
lose their strength back there,
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it's important for men as
well. But if we start losing
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those muscles in
the upper scapular area,
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then we're gonna
start having some posture
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problems and women
often time suffer with upper
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thoracic problems
and they get the Dowagers
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hump and all that
and they don't want it.
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So, this is gonna
help us keep it away.
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Now, if you're at home
and you wanna use weights.
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We've an exercise
called the one arm row,
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which is a stimulating.
You put your knee on the bench
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and you're just
rolling the dumbbell up.
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But if you don't
have any dumbbells,
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this works very,
very well. 20, okay,
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let's go and switch
over to the other side.
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Okay, so now we're
grabbing it out with our
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hand. Now, we're right
gonna take with our left,
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we're gonna pull
back and reach out.
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Give yourself resistance,
you can make it as hard
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as you want or
unfortunately you can also make
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it easy. So, give yourself
a little bit of a resistance.
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We don't wanna see
the towel going slack;
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I've seen that happen
before. People act like
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they're working hard and
they see the towel go limb.
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So, we don't want that,
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but we also don't
want to tear the towel
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in two either. Have
you seen that happen?
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I haven't seen that happen yet,
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if somebody tears in
two, they can keep it.
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Okay, how many
have we got there?
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Fourteen. Fourteen,
okay keep focusing on that
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upper back area. You
should feel that scapulae
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pull out each time,
very good. Pull and reach.
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Twenty. Good, very
good, okay just set your towel
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down for a moment.
Now, we're gonna do stretch
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the area, we just
worked. So, we're gonna put
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our arm over our head and pull.
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And you'll be stretching
right through the Latissimus
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Dorsi area. Okay,
Jonathan I want you to turn
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around while
you're doing that stretch.
00:08:14.87\00:08:16.10
So, we're stretching all
through this area right here.
00:08:16.13\00:08:18.75
Okay, go the other
side now, okay the scapular
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area is a very
complex area for exercise.
00:08:26.77\00:08:30.18
'Cause there are 16
muscles attached on each side,
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so there is a lot of
working going on back there.
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Very integrate
network, so when Thomas said
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we're truly
beautifully wonderfully made.
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He was right,
especially when you talk about
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our anatomy and physiology.
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Okay, go and relax,
get your towel again.
00:08:44.49\00:08:46.58
Now, we're gonna
work on our shoulders
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and we use this
for resistance again.
00:08:50.48\00:08:52.26
Now, what you can do
is, is you're gonna grab it
00:08:53.00\00:08:54.09
right on the end.
Like you grab in the knob
00:08:54.12\00:08:55.79
of baseball bat. You're
gonna grab it right beneath,
00:08:55.82\00:08:58.47
you're gonna raise
it up and comeback down,
00:08:58.50\00:09:01.66
raise up, come down.
So, the resistance is while
00:09:02.72\00:09:05.47
you're going up
and you comeback down
00:09:05.50\00:09:07.59
and now we're
working on the shoulder area.
00:09:08.19\00:09:09.70
If we can get on
to Brittney here,
00:09:09.73\00:09:10.97
If we can get on
to Brittney here,
00:09:11.00\00:09:11.97
working the shoulder
region. The deltoid muscle,
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a lot of people talk
about having rotator cuff
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problems and all is
that, all they might have
00:09:19.15\00:09:22.21
is some shoulder pain. It
might not be a rotator cuff
00:09:22.24\00:09:24.68
problem at all.
Jonathan, I'm counting on you to
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count still and we
wanna get 20 of this.
00:09:26.97\00:09:29.56
How many we're at? Thirteen.
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Thirteen, okay good.
Give yourself the resistance
00:09:32.47\00:09:35.42
there; make
yourself work a little bit.
00:09:35.45\00:09:37.53
Okay, the harder you pull,
the more you get out of it.
00:09:37.56\00:09:43.67
Just like anything like
it, the harder you work,
00:09:43.70\00:09:45.72
the more
benefits you get. Twenty.
00:09:46.63\00:09:48.85
Okay, let's go ahead
and go the other direction.
00:09:48.88\00:09:51.53
So, now we're
taking with our left hand,
00:09:51.56\00:09:53.63
grabbing down and we're
gonna raise up and comeback
00:09:53.66\00:09:58.70
down and up and
down, steady movement.
00:09:58.73\00:10:03.98
Keep the tension on,
keep your elbow slightly bent,
00:10:04.01\00:10:07.82
while you're exercising
a lot of people ask me
00:10:11.73\00:10:13.52
how they should breathe
and I tell them in and out,
00:10:13.55\00:10:16.79
because that's the
most important thing.
00:10:16.82\00:10:18.23
Make sure you keep breathing,
don't hold your breathe.
00:10:18.26\00:10:20.84
Ideally they like to say
exhale, when you go through
00:10:20.87\00:10:24.95
the contraction or
the concentric aspect
00:10:24.98\00:10:27.49
of the motion and
inhale as you go through
00:10:27.52\00:10:30.13
the eccentric or
the negative aspect.
00:10:30.16\00:10:31.79
But I just hope you
make sure you keep breathing.
00:10:32.61\00:10:34.13
Okay, where are we at?
00:10:35.99\00:10:36.96
Seventeen. Okay and 18,
two more times up and up.
00:10:36.97\00:10:43.74
Okay, now, that covers
a portion of the deltoid
00:10:43.77\00:10:47.70
shoulder region. We've
other muscles up there too,
00:10:47.73\00:10:50.36
the Trapezius
muscles up here on Jonathan.
00:10:50.39\00:10:52.98
They need to be workout as well,
00:10:53.69\00:10:54.80
so in order to that
and doing it by yourself.
00:10:54.83\00:10:57.52
We're gonna take our
towel again, we're gonna grab
00:10:57.55\00:11:00.56
it here and we're
gonna pull up and then
00:11:00.59\00:11:02.79
comeback down. Okay,
let's go 20 there, now at home
00:11:02.82\00:11:06.43
if you have weights. You
can stimulate this exercise
00:11:06.46\00:11:09.07
by doing the dumbbells
or taking a bar just rolling
00:11:09.10\00:11:12.18
it up to your chin. All
we're doing is an upright row,
00:11:12.21\00:11:15.24
on the other exercise
we did a lot of raises,
00:11:15.27\00:11:18.38
you can also use
dumbbells for those. Okay,
00:11:18.41\00:11:21.38
keep the elbow up
and nice and high.
00:11:21.41\00:11:25.36
There you go, bring
that elbow up and it go all
00:11:25.39\00:11:29.44
way down each time, try
and focus on the Trapezius
00:11:29.47\00:11:33.15
area as you're doing
it. A lot of times you see
00:11:33.18\00:11:36.30
football players have
very large Trapezius muscles.
00:11:36.33\00:11:38.87
We don't want
that, but you might,
00:11:38.90\00:11:41.64
well you want that.
Where are we at? Nineteen.
00:11:41.67\00:11:46.75
Nineteen, okay I knew
we're getting close, good.
00:11:46.78\00:11:49.52
Okay, let's go
ahead and reverse it.
00:11:50.90\00:11:52.69
We're gonna pull up,
now if you don't feel as
00:11:52.72\00:11:57.61
coordinated on one
side. That's alright,
00:11:57.64\00:11:59.70
that's natural. The
more you exercise though
00:11:59.73\00:12:02.85
you more you'll find both
parts of your body will start
00:12:02.88\00:12:05.81
working more unison
and you might find that one
00:12:05.84\00:12:08.45
arm is drastically
weaker than the other.
00:12:08.48\00:12:10.38
So, you might wanna
start doing some things
00:12:10.41\00:12:13.99
with your weaker
arm from time to time.
00:12:14.02\00:12:16.92
Okay, we're looking
good, contract your Trapezius
00:12:16.95\00:12:22.75
each time up. Keep the
elbow up, the elbow should
00:12:22.78\00:12:25.42
be above the hand
there. That's the way,
00:12:25.45\00:12:29.79
where are we at
Jonathan? Eighteen, 19.
00:12:31.49\00:12:34.54
Okay and one more
time, set your towels down
00:12:34.57\00:12:37.40
and now we're
gonna stretch that area.
00:12:37.43\00:12:40.77
So, let's bring one arm
across and pull and while
00:12:40.80\00:12:45.23
you're pulling you
should feel it stretch,
00:12:45.26\00:12:47.03
right into that deltoid
area. Okay and hold that,
00:12:47.06\00:12:52.24
we wanna hold each stretch
for about 10 to 15 seconds.
00:12:52.27\00:12:55.61
I think we're getting
close. So, go ahead and switch,
00:12:55.64\00:13:00.89
alright, pull across.
Let's move slightly that hand
00:13:00.92\00:13:05.88
just a little bit further
down, right up there we go.
00:13:05.91\00:13:08.03
Both Jonathan and
Brittney are really flexible,
00:13:09.14\00:13:11.08
so if you can't pull your
arm quite as that far across.
00:13:11.11\00:13:13.80
Don't feel like
you're doing something wrong,
00:13:13.83\00:13:16.15
you just don't have
that much flexibility.
00:13:16.18\00:13:19.20
They're young, they
don't have any giving away yet.
00:13:19.23\00:13:22.28
So, makes it a whole lot easier.
00:13:23.17\00:13:24.14
Okay, go and relax.
Get your towel again,
00:13:24.15\00:13:27.42
now we're gonna go
to some arm work and
00:13:27.45\00:13:31.30
we're gonna use the
towel for our bicep work
00:13:31.33\00:13:33.68
and we're gonna drape
the towel on the outside
00:13:33.71\00:13:36.58
of our hand. This
is very important;
00:13:36.61\00:13:38.00
drape it out to the thumb
side. Because the function
00:13:38.03\00:13:40.77
of the bicep is to curl
and to superannuate the wrist.
00:13:40.80\00:13:43.64
Which means, I'm
turning it like this? So,
00:13:43.67\00:13:46.41
let it hang there and
grab on the other side
00:13:46.44\00:13:49.13
and you're gonna curl
it up and go way down,
00:13:49.16\00:13:52.60
curl it up and
go all the way down.
00:13:52.63\00:13:55.91
We're gonna do 20 of
them again, try and keep
00:13:55.94\00:13:58.27
that palm up the whole time so.
00:13:58.30\00:14:01.38
There you go, very
good. Focus on contracting
00:14:01.41\00:14:07.82
the biceps, as you do
it. It's important to work
00:14:07.85\00:14:10.54
all the muscles in the body.
00:14:10.57\00:14:11.92
Because your joints are
protected by the muscles,
00:14:11.95\00:14:14.96
you get weak
muscles, you get weak joints.
00:14:14.99\00:14:17.14
You want strong
joints; make sure your muscles
00:14:17.17\00:14:19.70
are strong. Women, do
not worry about building
00:14:19.73\00:14:22.69
up bulging biceps and
rippling triceps doing this.
00:14:22.72\00:14:26.09
For one thing, all that
you're using is a towel.
00:14:26.12\00:14:28.26
So, I don't think, it's really
going to qualify for getting
00:14:28.29\00:14:31.26
you ready for a major
bodybuilding competition.
00:14:31.29\00:14:33.39
But the other thing is
your hormones, makes it so.
00:14:33.42\00:14:36.60
You really not
gonna bulk up a lot,
00:14:37.39\00:14:38.49
when you see a lot of
this women bodybuilders.
00:14:38.52\00:14:40.23
They look very, very
large, there is the reason.
00:14:40.26\00:14:42.33
They got a lot male
hormones coursing through
00:14:43.17\00:14:44.55
their body, I'm not
saying they're taking steroids.
00:14:44.58\00:14:46.84
But they had to
get there somehow.
00:14:46.87\00:14:48.65
Okay, let's reverse it
now. Try and keep the pressure
00:14:49.58\00:14:53.53
to the outside of the
thumb, as we do our curl.
00:14:53.56\00:14:56.26
Contract the
muscle, each time you do it.
00:14:58.24\00:14:59.56
Feel it stretch as you
go down. Try and reach out,
00:15:00.33\00:15:02.57
as you go down. You
might wanna bring your elbow
00:15:03.86\00:15:06.42
forward just a little
bit, that will help you to get
00:15:06.45\00:15:08.48
a full range of motion.
There we go and flex your
00:15:08.51\00:15:14.49
bicep each time, focus on
the muscle you're working.
00:15:14.52\00:15:18.38
Otherwise, what you'll
get is you just get a lot of
00:15:18.41\00:15:20.70
contraction in your
forearms and instead we wanna
00:15:20.73\00:15:23.59
focus on the bicep,
again we're doing 20 of them
00:15:23.62\00:15:26.47
on each 1. How
many we at Jonathan?
00:15:26.50\00:15:29.70
Sixteen. Okay,
we're almost there,
00:15:30.15\00:15:31.78
three more times and
we're at the last one, flex
00:15:33.00\00:15:36.95
it up good. Alright,
just shake your arms out for a
00:15:37.81\00:15:41.30
moment. Now, we're
gonna go to the triceps.
00:15:41.33\00:15:44.23
Any time you work one muscle,
00:15:44.26\00:15:46.18
we wanna work the
antagonistic muscles as well.
00:15:46.21\00:15:48.41
Which is the opposite
muscles, so when we flex the
00:15:48.44\00:15:50.62
elbow another muscle is
also extending and when we flex,
00:15:50.65\00:15:55.06
when we extend the elbow.
Another part is flexing so,
00:15:55.09\00:15:57.66
we wanna now do the
triceps. We're gonna grab down
00:15:57.69\00:16:01.49
here towards the
end, grab your towel and
00:16:01.52\00:16:04.13
we're gonna press it all
the way down. Bring it up,
00:16:04.16\00:16:06.22
so now we're extending
the elbow, extend the elbow.
00:16:06.25\00:16:10.13
Okay, so we're putting
our triceps into flexion now.
00:16:13.33\00:16:15.04
And now the bicep extending
each time it goes down.
00:16:15.07\00:16:17.84
Which is just the
opposite of what we're doing.
00:16:18.37\00:16:19.56
We're flexing the bicep
and extending the triceps.
00:16:19.59\00:16:22.81
Okay the triceps are
at the back of the arm
00:16:24.07\00:16:25.59
and it's also in an
area where women try,
00:16:26.08\00:16:27.78
well they don't
try to. They just do,
00:16:28.74\00:16:30.39
put a lot of
body fat on the area.
00:16:30.42\00:16:32.05
You're not trying
to do that are you?
00:16:32.08\00:16:33.67
No. Good, good,
good. We don't want that.
00:16:34.26\00:16:35.88
But I'm doing this. How many
00:16:35.91\00:16:38.72
we're at there
Jonathan? Eighteen.
00:16:38.75\00:16:40.43
Okay and 1 more
time, alright. Now,
00:16:41.19\00:16:45.97
we're gonna switch it over.
You're feeling it at all yet.
00:16:46.00\00:16:49.32
Yes. Good, okay push down.
00:16:50.36\00:16:51.33
Go ahead and push
out just a little bit,
00:16:53.78\00:16:55.29
that will help you get a
full extension on your elbow.
00:16:55.87\00:16:58.41
That's very important,
stand down as far as you can.
00:16:58.44\00:17:01.24
Extend, bring it up,
extend, and bring it up.
00:17:02.71\00:17:06.34
Keep your elbow on one
spot; it should not be going up
00:17:07.50\00:17:09.67
and down. While you're doing it,
00:17:09.70\00:17:10.69
keep it nice and
steady the whole way.
00:17:11.74\00:17:13.10
Jonathan I hear that thing
started to rip a little bit
00:17:16.90\00:17:18.41
I think. How many
are we at? Seventeen.
00:17:18.44\00:17:22.51
Alright, squeeze it
down. Last one, good, alright,
00:17:23.17\00:17:29.38
go and get rid of
those Jonathan for me please.
00:17:32.14\00:17:33.53
Okay, so we're just
gonna shake the arms out.
00:17:33.56\00:17:36.35
And now, we're gonna
start with some leg activity,
00:17:36.38\00:17:40.03
probably the best exercise
that I know out there for
00:17:40.83\00:17:43.83
the legs and this
one, when somebody says.
00:17:43.86\00:17:45.79
What exercise is the best
of all, I tell him squats.
00:17:45.82\00:17:48.95
Because it works more
muscles than any other,
00:17:49.54\00:17:51.68
we might lose some of
our upper body strength.
00:17:52.75\00:17:55.14
But we loss our
legs, we're in big trouble.
00:17:55.83\00:17:57.53
'Cause then we can't even
sit down, hard to stand up,
00:17:57.56\00:18:00.34
hard to walk, hard to
move, hard to do anything.
00:18:00.83\00:18:02.21
So, in order to do squats
we've to keep a few things
00:18:02.75\00:18:06.67
in mind. First of
all we want our feet,
00:18:06.70\00:18:09.17
just a little bit
wider than shoulder width,
00:18:09.20\00:18:11.09
just barely wider
than shoulder width.
00:18:11.12\00:18:12.41
We want our toes
turned out, just slightly.
00:18:13.10\00:18:14.97
But the big
thing, as we squat down.
00:18:15.82\00:18:17.17
As we wanna push our
hips back as we squat,
00:18:18.01\00:18:20.24
so don't jut your knees
forward, don't go over your
00:18:21.45\00:18:24.77
feet like that. So,
if I'm turned profile,
00:18:25.25\00:18:27.28
what we're gonna
do is we wanna push
00:18:28.30\00:18:29.46
the hips back,
that's our first motion.
00:18:29.49\00:18:31.38
Now, for a lot of
people squats can be difficult
00:18:32.05\00:18:34.87
and they're afraid to
do them. Because they go,
00:18:35.50\00:18:36.61
well if try and squat
down, I won't just squat down,
00:18:36.64\00:18:39.30
I will fall down. But you
can grab a hold of something.
00:18:39.85\00:18:42.40
So, Jonathan, act for a
moment like I'm a counter.
00:18:42.43\00:18:46.01
Alright, so Jonathan
can go down and squat down.
00:18:46.04\00:18:49.00
Even if he's severely handicap,
00:18:49.03\00:18:51.38
he can still do
some easy light squats.
00:18:51.41\00:18:54.98
Holding on to
something to pull him up,
00:18:55.52\00:18:56.92
which will give him
safety and for a lot of times
00:18:57.53\00:18:59.27
I tell people, is to
put a chair back there.
00:18:59.30\00:19:01.85
Because if you
collapse in the heat,
00:19:01.88\00:19:03.52
then you're gonna just
land in a chair and not
00:19:03.55\00:19:05.45
on the floor. So, in
order to do our squats,
00:19:05.48\00:19:08.97
we wanna cross the
arms across the chest.
00:19:09.00\00:19:11.17
We wanna have our head
up, we wanna have smiles
00:19:11.89\00:19:13.75
on our faces.
That's important to you,
00:19:13.78\00:19:15.45
because you have to
look like you're having fun.
00:19:15.48\00:19:17.21
Okay, cross you
arms across your chest
00:19:18.00\00:19:19.30
and then when you
squat down, chest up, chin up
00:19:20.05\00:19:22.30
and then you're gonna
squat down and push your
00:19:22.77\00:19:24.51
hips back. Okay, go
down a little further,
00:19:24.54\00:19:27.54
go down a little
further. Okay and backup,
00:19:27.57\00:19:30.43
now it's very
important to keep the chest up.
00:19:30.46\00:19:33.10
There is a little bony
protuberance on the bottom
00:19:33.13\00:19:36.20
of your sternum
called the Xiphoid process.
00:19:36.23\00:19:38.06
You want that up,
when it's up high.
00:19:38.09\00:19:40.50
You're in a good
position both Brittney and
00:19:40.53\00:19:42.79
Jonathan are in
excellent position.
00:19:42.82\00:19:44.04
They should be able to,
look like into the camera
00:19:44.07\00:19:46.19
and they should be to
look you right in the face.
00:19:46.22\00:19:48.18
As you're watching
them on the television,
00:19:48.21\00:19:49.53
if they can't, that
means you're doing it wrong.
00:19:49.56\00:19:51.79
So, what happens a lot
of times when people start
00:19:51.82\00:19:53.71
to squat. In fact let's
get the camera on Jonathan
00:19:53.74\00:19:56.19
here for a moment.
Jonathan do one wrong where
00:19:56.22\00:19:58.58
you bend way over, bend,
only 10 people tend to bend
00:19:58.61\00:20:01.20
way over. Okay, see
we don't want that type
00:20:01.23\00:20:03.27
of motion on. We don't want,
00:20:03.30\00:20:04.66
where they're bend
way over like that.
00:20:04.69\00:20:06.01
Now go back and do it
right. Okay, see how he's
00:20:06.04\00:20:09.22
keeping his chest up.
That's what we want and it's
00:20:09.25\00:20:12.91
focusing the emphasis on
the gluteus maximus muscles.
00:20:12.94\00:20:16.74
If you wanna know
which muscles they are.
00:20:16.77\00:20:18.87
Here's the ones you
sit on, in fact someone
00:20:18.90\00:20:21.14
of you might be
on there right now.
00:20:21.17\00:20:22.16
While you're watching the
show and you shouldn't be,
00:20:22.19\00:20:24.57
you should be up.
Doing the exercises with us,
00:20:24.60\00:20:26.32
not just sitting
there, watching it. Okay,
00:20:26.35\00:20:29.10
I had a lot people
tell me, I love you show,
00:20:29.13\00:20:31.37
I never do it,
but I love your show.
00:20:31.40\00:20:33.31
Okay, I didn't say
stop at 20. Keep going,
00:20:35.00\00:20:36.61
let's do 10 more. We're
doing the lower body now.
00:20:36.64\00:20:38.60
So, we can do a few
extra, can't we Brittney?
00:20:38.63\00:20:40.39
Oh! Yeah. Okay, so
when we're squatting down.
00:20:41.66\00:20:43.80
What we're look for,
when people have good healthy
00:20:44.72\00:20:46.79
needs. As you try and
get those the upper thigh
00:20:46.82\00:20:49.30
parallel to the ground.
Now, this might not be the
00:20:49.33\00:20:51.77
case for some of you at home.
00:20:51.80\00:20:53.16
You might have to go down
quite and that's good far,
00:20:53.19\00:20:55.45
and that's okay. And
that's okay If you can't go down
00:20:55.48\00:20:56.97
that far, just go down
till where you feel comfortable.
00:20:57.00\00:20:59.36
Where are we at now? Ten. Okay,
00:21:00.39\00:21:02.35
now squat down and
hold it. Okay and again we
00:21:02.38\00:21:06.33
wanna keep that chest
up, as much as possible.
00:21:06.36\00:21:09.03
Very good, good positions,
you should be able to sit
00:21:09.06\00:21:12.52
there and eat your
dinner that way right.
00:21:12.55\00:21:14.48
Alright, keep your chin
there, there was a famous
00:21:14.51\00:21:17.70
basketball player
named David Thomson,
00:21:17.73\00:21:19.63
who was 6 foot 4 and
he was noted to be able to
00:21:19.66\00:21:23.12
jump up and take a dime
of the top of the backboard.
00:21:23.15\00:21:25.90
That's pretty high
jump, but he said well
00:21:25.93\00:21:28.61
you've been tired. Oh!
Let me finish my story,
00:21:28.64\00:21:30.42
but David Thomson would
eat his dinner this way.
00:21:30.45\00:21:34.46
At least that's what
he's repeated to doing so.
00:21:34.49\00:21:36.42
Let's get the
chest up a little more,
00:21:37.23\00:21:38.33
okay I haven't forgot
about you've got about 12 more
00:21:38.36\00:21:42.31
seconds to go.
You're looking good,
00:21:42.34\00:21:44.77
starting to feel
the hips, thighs.
00:21:44.80\00:21:47.29
If you need to rest at
home, go ahead. But for us,
00:21:47.32\00:21:49.98
we're gonna keep
crossing forward.
00:21:50.01\00:21:51.36
Alright and relax, oh! That
feels good when you're done.
00:21:51.39\00:21:56.94
Okay, we're gonna
go ahead and lay down
00:21:58.76\00:21:59.87
on the floor here. That
should make you feel good,
00:21:59.90\00:22:02.73
just go and lay on your side.
00:22:02.76\00:22:03.87
Why don't you
face each other there,
00:22:04.65\00:22:05.76
okay now what I want
you do is get a hold of your
00:22:05.79\00:22:09.10
ankle, so for Jonathan.
You get a hold of that one,
00:22:09.13\00:22:11.08
okay and just gonna
stretch the quadriceps muscle,
00:22:11.11\00:22:14.40
it feels good to stretch
the muscle you just worked.
00:22:14.67\00:22:17.44
So, when we did the squats,
00:22:18.69\00:22:19.71
we're working on the quadriceps,
00:22:20.19\00:22:21.16
the hamstrings and
the gluteus maximus.
00:22:21.17\00:22:23.32
So, the squats is
really a complex and complete
00:22:24.11\00:22:26.82
leg workout as we do it
and you feel it in your Glutes,
00:22:26.85\00:22:30.62
you feel it in your
hamstrings, you feel in your
00:22:30.65\00:22:31.70
quads, you feel it everywhere.
00:22:31.73\00:22:32.87
You feel in your chest,
because your heart's pumping
00:22:32.90\00:22:36.04
and your lungs'
are heaving. Okay,
00:22:36.07\00:22:39.41
you feeling the stretch there.
00:22:40.56\00:22:41.53
Almost heavenly. Alright
good, okay let's flip over
00:22:41.76\00:22:44.44
to the other side.
When you do your stretch,
00:22:44.47\00:22:49.25
focus on the
muscle as you're working.
00:22:50.91\00:22:52.57
Do not try and over
stretch, the lot of times
00:22:52.84\00:22:55.34
people get into positions.
They try and pull way to far,
00:22:55.37\00:22:58.35
if you over stretch your
muscle or if you get to your
00:22:58.95\00:23:01.46
really, really
flexible in that joint.
00:23:02.01\00:23:03.49
What you've really done
is made that joint weaker.
00:23:03.95\00:23:06.61
So, do not over
stretch. Just stretch to your
00:23:07.24\00:23:10.04
point of normal range of motion.
00:23:10.49\00:23:11.46
Both Brittney and
Jonathan are again are very,
00:23:12.80\00:23:14.74
very flexible. So, if
you're laying on the floor
00:23:15.29\00:23:17.31
and your heel is not
touching your gluteus maximus
00:23:17.34\00:23:19.88
and you wondering is
something wrong with me.
00:23:19.91\00:23:21.93
No, there is not, they're
just very, very flexible.
00:23:21.96\00:23:24.29
Okay, now you're
gonna lay on your back.
00:23:24.32\00:23:26.38
I want you to pull your
right knee up to your chest,
00:23:29.74\00:23:33.04
pull it up there and hold that.
00:23:34.88\00:23:37.29
Now while you're
in that position,
00:23:41.06\00:23:42.09
what I want you to do
now, is pull your right
00:23:42.52\00:23:44.27
knee toward you left shoulder.
00:23:44.30\00:23:46.39
Start pulling up toward
your left shoulder and this
00:23:47.24\00:23:48.83
will get it. Even more
of Glutes stretch in there
00:23:49.48\00:23:51.04
and you should
feeling that in your hamstring
00:23:54.50\00:23:56.35
and your Glutes.
Okay, now let's go and put
00:23:56.38\00:24:01.61
the leg down.
Bring the other one up,
00:24:01.64\00:24:03.33
pull it to your chest. Full
it straight up to your chest
00:24:04.43\00:24:06.54
at first, get a hold of
it for about 10 seconds.
00:24:07.09\00:24:10.89
We're almost there.
Okay, now start moving your
00:24:10.92\00:24:15.51
knee towards
your right shoulder.
00:24:15.54\00:24:17.11
Pull it up, keep
trying and pull it up.
00:24:18.01\00:24:19.56
There you go, that's
good. Sometimes you may
00:24:20.20\00:24:23.10
even hear your back and
forth, feel your back pop
00:24:23.13\00:24:25.40
while you're doing
that. What that is a release
00:24:25.43\00:24:27.47
of Synovial gases,
that's something that's
00:24:27.50\00:24:29.98
very common with
chiropractic adjustments,
00:24:30.01\00:24:31.90
where they move you
into position and something
00:24:31.93\00:24:33.81
pops there for you
and okay. Very good,
00:24:34.30\00:24:37.70
alright let's go and come on up.
00:24:37.73\00:24:39.49
Alright, now we're
gonna do some calf raises.
00:24:41.82\00:24:43.48
That's an
important area as well,
00:24:44.18\00:24:45.18
especially for the
Achilles tendon area.
00:24:46.06\00:24:47.30
The calf is the
back of the lower leg,
00:24:47.85\00:24:49.53
the Achilles tendon is
what attaches your calf
00:24:50.11\00:24:51.78
into your ankle and
there is a lot of times,
00:24:51.81\00:24:54.45
you injured your heel, I
should say and there is lot
00:24:54.48\00:24:56.50
of times. When
people especially they wear
00:24:56.53\00:24:58.04
a lot of heels, when
they step out or they're
00:24:58.07\00:25:00.56
in a pair of tennis
shoes, they're doing some type
00:25:00.59\00:25:02.62
of sporting event, and
baam all of a sudden those
00:25:02.65\00:25:04.66
things pop. We don't
want that, so how many be
00:25:04.69\00:25:07.14
the brace for you and
I want you to put you're
00:25:07.17\00:25:09.10
the balls of your feet
on the edge of the platform
00:25:09.94\00:25:11.82
there and go way
down and push way up,
00:25:11.85\00:25:14.59
way down. Now at home
you want to use the stairs
00:25:15.63\00:25:22.00
if you have those or if you
have a little block of wood.
00:25:22.53\00:25:25.18
If you just do
it from the floor,
00:25:25.21\00:25:26.95
then you're really not gonna
get as full as a extension,
00:25:26.98\00:25:29.66
as we really are we
looking for. Now for these,
00:25:30.14\00:25:32.79
we're gonna do a
few more repetitions.
00:25:32.82\00:25:34.24
So, let's go for 30 of
them. Where are you at now?
00:25:34.27\00:25:37.07
Nine. We wanna do these
nice and controlled just
00:25:37.58\00:25:40.47
as you see. We don't
wanna be bouncing them,
00:25:40.50\00:25:42.79
up and down
really quickly. Jonathan,
00:25:42.82\00:25:45.42
while we got you on
the camera, do some wrong,
00:25:45.45\00:25:47.25
do some really fast.
Okay, we don't want that,
00:25:48.04\00:25:50.15
we don't what
that type of motion.
00:25:50.18\00:25:51.49
We wanna keep
nice and controlled,
00:25:51.52\00:25:53.13
but don't count those though.
00:25:53.16\00:25:54.23
Okay, hang in there Brittney.
00:25:54.68\00:25:56.82
I'm losing my
balance. I know, well that's
00:25:58.46\00:26:00.27
part of the
exercise, staying in balance.
00:26:00.30\00:26:02.21
How many more we're
got here. Four more.
00:26:02.92\00:26:04.45
Four more very good
and two more. Alright,
00:26:04.90\00:26:12.44
now we're gonna
stretch out the calves and the
00:26:12.47\00:26:15.21
way we're gonna do that,
as we're gonna step back.
00:26:15.24\00:26:17.48
Press the heel to the
floor and lean forward
00:26:17.51\00:26:19.47
and the more you lean forward.
00:26:19.97\00:26:22.36
The more you will
feel that stretching the
00:26:23.02\00:26:24.49
Gastroc area or the
calf area. The official name
00:26:24.52\00:26:27.68
for it's Gastrocnemius
and that's why you heard
00:26:27.71\00:26:29.74
me say Gastroc.
Alright, go and switch bring
00:26:29.77\00:26:37.10
the other foot back,
press it to the floor,
00:26:37.13\00:26:39.89
lean forward a little bit
and then you feel it stretch
00:26:39.92\00:26:43.56
even more in your calf area.
00:26:43.59\00:26:45.44
Don't over stretch it, it
should not be uncomfortable.
00:26:45.92\00:26:48.43
You should just feel
the muscles stretching.
00:26:48.93\00:26:50.41
Okay, very good, I think
that should do it, thanks a
00:26:50.44\00:26:57.16
lot. Whenever you
exercise, it's really important
00:27:00.06\00:27:01.76
to know what
muscles you are working.
00:27:02.16\00:27:03.88
When somebody
points that out to you,
00:27:04.78\00:27:05.82
it's amazing how much
different the exercise
00:27:06.35\00:27:08.18
will feel and how much
more benefit you will get out
00:27:08.63\00:27:10.73
of it. But knowing
what muscles you work,
00:27:11.22\00:27:12.75
is just part of the
equation when it comes
00:27:12.78\00:27:14.94
to exercise. The other
part is knowing why you are
00:27:14.97\00:27:17.52
doing it. So often people
are out there, just because
00:27:17.55\00:27:20.08
they wanna look good
and there is nothing wrong
00:27:20.11\00:27:22.24
with that. Nobody gets
up in the morning and hopes
00:27:22.27\00:27:24.98
they look bad for the day.
We all wanna look our best,
00:27:25.01\00:27:27.59
but whenever we exercise,
00:27:27.62\00:27:28.93
vanity could be a problem.
00:27:28.96\00:27:30.66
So, when we do
exercise. Especially here on
00:27:30.69\00:27:33.16
Body and Spirit, we
always wanna focus on the real
00:27:33.63\00:27:35.79
reason to workout
and that's to glorify God
00:27:35.82\00:27:38.09
with our body and we
claim the promise here at
00:27:38.12\00:27:40.68
Body and Spirit of
Philippians 4:13, that says:
00:27:41.48\00:27:44.13
I can do all things through
Christ, who strengthens me.
00:27:44.72\00:27:47.37
God bless you,
thanks for being with us,
00:27:48.14\00:27:49.85
we look forward to see you next
00:27:50.44\00:27:51.41
time on Body and Spirit.
00:27:51.42\00:27:52.75