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 think home exercise
programs are way too easy,
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we have one just for you.
It's called high intensity,
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find out how to do it
next on Body and Spirit.
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Hello, I am 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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Through my life of exercise
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I have tried all sorts
of the workout programs.
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I used to train
seven days a week,
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four hours a day
and got a chance to work
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with such notables as
Arnold Schwarzenegger,
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but over the past 14 years or so
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I have gone with a
high intensity workout.
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Now I workout or lift weights
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15 minutes three times a week,
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sound hard well, actually it is.
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But it's very
simple as well because
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you just go through the basics
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and once you're
done you're done.
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So, we're gonna
give you a demonstration
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of a high intense workout,
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this isn't going
to be for everybody.
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We will talk to
you about how to modify
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it as you go
through the program.
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Well, we're
gonna get started now
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helping me out today
will be Jonathan and Kai,
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both of them are from
the Hermosa, South Dakota,
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where I'm at,
Jonathan works for me
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as a trainer and
therapist and Kai,
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he hangs around and
his dad is our counselor.
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So, we're thankful to
have both of them out here
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and so we need to
loosen up a little bit
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for this workout
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and so we're just
gonna stretch back.
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Now stretching
actually is not warming up,
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but we're gonna get the
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muscles ready to do something,
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comeback down,
let's go back up again,
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stretch back and then
comeback down and back,
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way back, stretch your back.
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Now, lets push
the hands together,
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you should feel that,
your chest, push it hard
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and you need to
have your chest muscles
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a little bit warmed up.
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Okay, now what we're gonna do
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is we're gonna hit the deck,
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get down in a push up position.
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And we're gonna do that exercise
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that we're working on as far
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as using the upper back,
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okay straight arms.
Okay, push yourself back,
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get your back way up high,
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there you go and
now stretch it through,
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keep your arms
straight the whole time,
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bring your pelvis
down, back up way up,
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this is going to
work lots of areas.
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It's gonna work
your abdominal wall,
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it's also going to
work your upper back area.
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Okay, back up,
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it's kind of
stimulating a pull over
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but we're doing it manually
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by just using our body weight.
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So, now we're coming up,
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and the motion of the
upper back is to pull down
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and so as we come
down through that action
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will be taken place,
but in order to go back up
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we have to use a lot
of abdominal work as well.
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So, this will be a
very difficult exercise
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if you're doing at
home and want to modify it,
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then you're not
going to do as big emotion
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as these fellows are,
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they're in a good full range,
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good. Kai is pretty
long armed and long whelmed,
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so it's gonna be a
little more difficult for him.
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Okay, up slowly,
focus on that upper back
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as you come down nice and slow,
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now go back up, way up.
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Now just come part way
down and go back up again,
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part way down, go back again,
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part way down, go back up,
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now go way down, down,
down now push back up again,
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way up high, part
way down and back up,
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now just part way
down, slowly, back up again,
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part way down and back up,
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gonna go three more
times part way down and up,
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part way down,
hold it tight and up,
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one more time,
part way down and up.
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Alright, go and
rest for a moment.
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Could you guys
feel that? Oh! Yeah.
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Now, both these guys are
in very, very good shape,
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they workout on a regular basis
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and Jonathan even
though you only weigh about 160
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or so, but he can
bench press 205 pounds
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for several
repetitions. And Kai even though
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he is kind of long and lengthy,
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he is a lot stronger
than you might think as well
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because he does workout
on a very regular basis.
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Alright, we got our air back,
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that's one nice
thing about your guys,
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you're kind of
resilient and bounce right back.
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Okay, now push up position
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and now what we are
gonna do in our push ups.
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We're gonna do what's
called 10 second reps.
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We're gonna go down really slow
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and they only gonna be able
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to do about five of
them. Well, lets go find out,
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if you think you can do
anymore that that. Okay,
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push up position,
now down in ten seconds
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1, 2, 3, 4, 5,
6, 7, 8, 9, 10, up
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1, 2, 3, 4, 5, 6,
7, 8, 9, 10, hold it up
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there at the top for a second,
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for those at home you made out,
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you might just
do regular push ups,
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do them against the
wall, whatever you need to do.
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Okay go down again 1, 2, 3, 4,
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but you don't necessarily have
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to do these ten second jobs
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8, 9, 10, up 1, 2,
3, 4, 5, 6, 7, 8, 9, 10,
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hold it up there but
for you wives at home
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whose husbands
say oh that looks easy
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bring them out
here and let them start.
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Okay, down 1, 2, 3,
4, 5, 6, 7, 8, 9, 10, up
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1, 2, 3, 4, 5,
6, 7, 8, up one more
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this will be number 4
down 1, 2, 3, 4, 5, 6, 7, 8, 9,
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and up 1, 2, 3, 4,
5, 6, 7, 8, 9, and 10.
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Very good fellows very good.
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Alright, now both
guys can do many push ups
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if they just
were to get on there
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and crank it right off.
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As you can see respiration
has noticeably increased,
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fatigue is set in and although
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you workout regularly,
do you feel it? Oh! Yeah.
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Okay, where are
you guys feeling that?
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Over here, it's
right through the chest
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that's okay and shoulder
area and also the triceps,
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you can get a lot of work.
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Okay go ahead and come on up,
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so we lets start
stretch a little bit.
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So, let's bring the
hands back behind the head,
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push your elbows
back as far as you can,
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that should feel
kind of good right now,
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feel it stretch right
in through here, good,
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hollow in there, okay.
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Now, bring it across,
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pull your shoulder blades apart,
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way apart, you should feel that
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in your upper back area Jonathan
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go ahead and turn
around, you see it's stretching
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right through
there, all through that
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upper thoracic
region, that's good. Okay,
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back over the head
again and stretch back,
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he is still
breathing kind of hard,
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my word I'm gonna
have to let you rest
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a little bit here. Okay,
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bring it back a little further,
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bring it back,
alright, now bring it across,
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pull your shoulder blades apart.
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Okay, can you see Kai
here, he is pretty flexible,
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he can get way back
there looks like somebody
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is giving you a
hug Kai. Oh! Yeah.
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Don't even look
like its you turn around,
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alright lets put
one arm up over the head
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and we're gonna pull
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and now you're gonna
be stretching the area
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that we worked in beginning,
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that back area
right through here.
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Okay, stretch that out
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we're gonna hold each stretch
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for about 10 to 15
seconds make sure you keep
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breathing nice
full exchange of air
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in through the nose,
out through the mouth.
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Alright, now
we're gonna switch over,
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very good keep
pulling and hold. Hold steady
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and let's hold for
about five more seconds,
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we're looking good,
keep breathing and relax.
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Now, we're gonna
do some shoulder work.
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Come on front and center,
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we're gonna do what's called
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a lateral raise exercise,
now you can use dumb bells
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or you can use a
towel to give yourself
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your own
resistance going up and down.
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I am gonna act as
Jonathan's resistance
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and I know that
there are people at home
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when they watch Body and Spirit,
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they like the ones when
we do the buddy workouts,
00:09:23.80\00:09:25.91
because then they
can workout together.
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So, I'll go ahead
and take the charge
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because I enjoy
doing this to him anyway.
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Okay, raise up and so I
am acting as a resistance,
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keep your arms straight.
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Okay and so now
we're going to make sure
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he gets a good workout,
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I'm keeping the resistance,
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I'm gonna try and kee
the resistance as steady
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and possible up and
down, up and down good and up
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and up, up, up,
up, up, up, up, good.
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And up, up again, up
again good raise it up,
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keep coming, a little bit
higher, little bit higher,
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a little bit higher,
little bit higher, breath,
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breath, breath, breath, breath,
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up, up, up okay good.
00:10:19.28\00:10:20.64
Okay, Kai, front and center,
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okay, raise them up,
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and good, just
want to keep tension
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on the shoulders here,
keep the arms straight,
00:10:35.25\00:10:37.84
work it, work
it, work it, work it,
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and up and raise it up,
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come on get up, get up, get up,
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okay, we're gonna go
three more times, work it hard,
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raise it up, up,
up, up, up, two more.
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Raise it up, come
Kai, almost there,
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last one coming up,
up, up, up, up, up, up, up,
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okay good. Often
times people say well,
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why don't more of
them, so I want don't you do
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a few of these Jonathan,
you've done this with me
00:11:17.91\00:11:19.53
before and so when I come up,
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the one thing that
have to run into is
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when I go for the whole,
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come in a little
bit closer to my elbows
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when you come up on this one.
00:11:26.95\00:11:28.18
Okay go ahead and do the whole,
00:11:28.21\00:11:29.52
go ahead and lift off.
00:11:29.55\00:11:30.64
So, you just notice his
legs are coming off the ground.
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I would make sure I
could still do that.
00:11:38.09\00:11:39.55
Okay, lets go
actually, lets do legs next
00:11:43.05\00:11:45.28
because we want to make
sure we have enough time
00:11:45.31\00:11:46.42
to get through
everything and so during legs,
00:11:46.45\00:11:48.64
we're gonna do some
slow squats, always a great.
00:11:48.67\00:11:51.44
Well, actually you know I
am gonna do it differently,
00:11:52.09\00:11:53.88
we're gonna do some resistance.
00:11:54.80\00:11:56.20
This work's great
when you do squatting,
00:11:56.82\00:11:59.01
you didn't even
have to have somebody
00:11:59.04\00:12:00.19
pushing you down but Jonathan
00:12:00.22\00:12:01.43
is pretty good at squatting.
00:12:01.46\00:12:02.47
He works out with a
fairly heavy weight.
00:12:02.50\00:12:04.45
So, you're gonna squat down,
00:12:04.48\00:12:05.92
you're gonna go way down
00:12:05.95\00:12:06.92
I am gonna push
against his thighs,
00:12:06.93\00:12:08.23
gonna come part
way up and back down.
00:12:08.26\00:12:10.91
Part way up and
down, we're gonna do
00:12:11.51\00:12:14.31
five of those down
there that is 3, and 4, and 5,
00:12:14.34\00:12:22.57
now come way up and then down.
00:12:22.60\00:12:25.68
Good, lets go in part way up,
00:12:28.30\00:12:31.18
I'm keeping the
tension on his thighs here.
00:12:31.21\00:12:33.46
Keep your chest
up, now way up high,
00:12:35.57\00:12:37.60
it's got to be
really important to try
00:12:37.63\00:12:39.61
and keep your chest up,
00:12:39.64\00:12:40.90
as we're going
through this kind of pressure,
00:12:40.93\00:12:44.25
the tendency will
be to bend way over,
00:12:44.83\00:12:46.52
okay way up, looks
like fun doesn't it Kai?
00:12:48.81\00:12:51.91
Last one, you can't wait,
00:12:53.20\00:12:54.75
now neither can Jonathan
00:12:55.51\00:12:57.09
can't wait for it to be done.
00:12:57.12\00:12:58.31
Push against me.
00:13:00.11\00:13:01.51
Alright, get up, get up, get up
00:13:03.42\00:13:05.48
and hold 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10 good.
00:13:05.51\00:13:14.71
Front and center big
fellow, okay. Okay, squat way
00:13:16.90\00:13:21.18
down, part way up, back
down and up, and down and up,
00:13:21.21\00:13:29.71
very good, push it,
all the way up, okay down,
00:13:30.52\00:13:36.83
one of the reasons why
we do one and the other
00:13:36.86\00:13:38.66
especially with me like
this, Jonathan is still over
00:13:38.69\00:13:41.50
there huffing and puffing
and so if we try to go into
00:13:41.53\00:13:44.32
another exercise right
away. It will be a little bit
00:13:44.35\00:13:46.90
difficult for him to do.
Okay, now way up, way up,
00:13:46.93\00:13:51.17
up, up, up, we don't
need that break, way down,
00:13:51.20\00:13:55.21
and down and down and
down, okay, now we're gonna
00:13:56.77\00:14:05.92
come way up on this one.
Way up, okay and down again,
00:14:05.95\00:14:11.82
push part way up, push
part way, push part way,
00:14:11.85\00:14:18.70
keep it tight. Now, hold
that for ten seconds 1, 2,
00:14:18.73\00:14:26.06
3, 4, 5, 6, 7,
8, 9, and 10 good.
00:14:26.09\00:14:35.41
You notice the natural
tendency for Kai was not to
00:14:36.93\00:14:39.42
just jump up to his
feet, that's because those are
00:14:39.45\00:14:42.20
hard. Alright, you guys
go and lay down for a moment,
00:14:42.23\00:14:45.42
you deserve a little
break, we're gonna stretch out
00:14:45.45\00:14:47.50
the quadriceps,
it's important to keep
00:14:47.53\00:14:49.47
flexibility. So, I like
you to get a hold of your ankle
00:14:49.50\00:14:52.33
and pull back and
you're gonna be stretching the
00:14:52.36\00:14:54.48
quadriceps area. For some
at home they go ooh! Good,
00:14:54.51\00:15:01.20
something I can
finally do, this is good.
00:15:01.23\00:15:03.58
Okay, both of these
fellows are breathing fairly
00:15:08.68\00:15:11.64
heavily still, until
the felt what we did,
00:15:11.67\00:15:14.48
which is good. Okay,
lets go to the other side now,
00:15:14.72\00:15:17.48
you did spread your legs
there I trust Kai, okay good
00:15:19.90\00:15:23.16
get a hold of your ankle
pull it back. Also that's a
00:15:23.19\00:15:28.45
good exercise for the
gluteus maximus and for the
00:15:28.48\00:15:31.15
low back, because it
works on that thigh and of
00:15:31.18\00:15:34.05
stability of their gluteus
maximus through the lower
00:15:34.08\00:15:36.71
back area and also the
gluteus hamstring thigh end
00:15:36.74\00:15:39.85
which is down in the back
of the upper leg which is an
00:15:39.88\00:15:43.82
area that tends to get
tweaked every now and then
00:15:43.85\00:15:46.32
especially if we go
running all of a sudden
00:15:46.35\00:15:48.26
and we haven't been
running in a long time.
00:15:48.29\00:15:50.16
Okay, now lay on your
back fellows and we're gonna
00:15:50.19\00:15:52.47
pull your knee up to your
chest, you're gonna stretch
00:15:52.50\00:15:55.20
your hamstring, pull it
up, hold that. Now, what I like
00:15:55.23\00:16:04.89
you to do is
straighten your leg out,
00:16:04.92\00:16:06.80
straighten your right leg
out, go ahead and bring it
00:16:06.83\00:16:10.09
up here though, bring it
up. Okay, get behind your knee,
00:16:10.12\00:16:13.36
reach your hands behind
your knee. We're gonna pull,
00:16:14.46\00:16:15.92
try and keep your leg
as straight as you can.
00:16:15.95\00:16:18.00
There you go, and that
takes the stretch to another
00:16:18.03\00:16:21.41
level. Okay, make
sure you keep breathing.
00:16:21.44\00:16:26.22
Alright, switch legs,
start out with your knee bend,
00:16:28.24\00:16:31.23
pull it up towards your chest,
00:16:31.26\00:16:32.98
it's going to bend it,
bend, bend, bend, there you go.
00:16:35.18\00:16:39.89
Hold that for about
10 seconds. You guys go
00:16:41.79\00:16:45.09
and keep holding it, I'm
gonna get a towel for us,
00:16:45.12\00:16:48.27
because we're gonna need
it here directly, alright.
00:16:48.30\00:16:52.11
And now straighten
that leg out, and pull back,
00:16:52.14\00:16:57.64
alright, very good. Okay,
Kai you go ahead and stand up,
00:17:04.12\00:17:07.63
Jonathan I want you to
kneel in front of me here,
00:17:08.58\00:17:10.89
face out away from me.
Alright, now I want you to
00:17:10.92\00:17:15.80
fold your hands like this,
bring them up over the head.
00:17:15.83\00:17:20.29
We're gonna do a
triceps exercise and you can
00:17:20.32\00:17:23.03
stimulate this at
home if you're by yourself,
00:17:23.06\00:17:25.87
you can just take a towel,
you're going to be pushing
00:17:25.90\00:17:27.99
up with one arm at a
time, for Jonathan I'm gonna add
00:17:28.02\00:17:31.31
the resistance for him,
so what he is gonna do now is
00:17:31.34\00:17:33.83
push up and he is
gonna bring it back down.
00:17:33.86\00:17:37.76
Push up and down, very
good and down, push it up,
00:17:37.79\00:17:46.40
this is an excellent
exercise for the tricep area,
00:17:46.43\00:17:50.17
it's the muscles right in
through here and you can use
00:17:50.20\00:17:54.32
a dumbbell with both
hands, but just go up and down
00:17:54.35\00:17:57.51
like that, but the towel
will work very well also,
00:17:57.54\00:18:02.70
this maybe is one of
the better tricep isolators.
00:18:02.73\00:18:06.00
A lot of times women are
worried that they get too
00:18:06.03\00:18:08.63
much fat flapping around
there on their tricep area,
00:18:08.66\00:18:11.65
this is a good one for
that area, it's not gonna do
00:18:11.68\00:18:14.10
anything about the flapping
fat, because fat is fat.
00:18:14.13\00:18:16.81
But it will help you
firm up the muscles that are
00:18:16.84\00:18:19.00
underneath the fat and it
will give you a firmer arm.
00:18:19.03\00:18:22.63
Doing this high
intensity workout will really
00:18:25.49\00:18:27.72
stimulate the
metabolism and push it hard,
00:18:27.75\00:18:34.64
push it hard, push it
hard, push it one more time,
00:18:34.67\00:18:40.16
push it, push it, push
it, push it, push it, push it,
00:18:41.18\00:18:46.94
good job, alright. Now,
one thing that's important
00:18:47.95\00:18:51.50
to note about both these
fellows, they're both very,
00:18:51.53\00:18:53.71
very fit and if we look
at Kai here who isn't panting
00:18:53.74\00:18:56.80
yet. Now Kai is about 6.3
ft Kai and you weigh about
00:18:56.83\00:19:01.20
how much? 150 pounds, 150
pounds, so he is very lean
00:19:01.23\00:19:04.66
and, and I know your parents,
00:19:04.69\00:19:06.37
I know they're
lean, I know your brother,
00:19:06.40\00:19:08.53
I know he is lean, I have
seen your dogs they're lean,
00:19:08.56\00:19:11.26
no. But anyhow you got
a lean family and so the
00:19:11.29\00:19:15.39
genetics are good. Now,
here is the reality about
00:19:15.42\00:19:17.54
somebody like Kai, if
he goes out walking with
00:19:17.57\00:19:20.05
somebody who is very
obese and they were able to
00:19:20.08\00:19:22.50
measure how much fat has
been burned during that walk
00:19:22.53\00:19:25.32
you will find that Kai
and his father and his brother
00:19:25.35\00:19:28.21
and his mother, they're
gonna be burning five times
00:19:28.24\00:19:30.27
as much fat as somebody
who is not or that somebody
00:19:30.30\00:19:33.40
who is obese and the
obese person says now wait a
00:19:33.43\00:19:36.15
minute, that's not fair,
because you look at this guy
00:19:36.18\00:19:38.09
and you go where is the
fat? He hasn't got any fat to
00:19:38.12\00:19:40.44
burn, but see that's the
point, because he is so good
00:19:40.47\00:19:43.45
at metabolizing fat and
that's just been a blessing
00:19:43.48\00:19:46.04
because you never had
a fat day in your life,
00:19:46.07\00:19:47.60
I'm sure. I doubt if
you father had a fat day in
00:19:47.63\00:19:49.91
his life, I doubt if your
mother's have a, had a fat
00:19:49.94\00:19:52.17
day except for when she
was pregnant with you and your
00:19:52.20\00:19:54.26
brother. But the reality
is you guys have such high
00:19:54.29\00:19:57.04
metabolisms that when
you walk your body is so
00:19:57.07\00:19:59.43
efficient at burning
fat where somebody who is
00:19:59.46\00:20:01.43
overweight, they're not
that efficient. So that's one of
00:20:01.46\00:20:05.07
the reasons why they
are as lean as they are
00:20:05.10\00:20:07.00
and that's one of the
things I have to explain to
00:20:07.03\00:20:08.69
wellness guests all the
time because they say how can
00:20:08.72\00:20:10.98
Jonathan eat so much and
he is so skinny. Well, that's
00:20:11.01\00:20:14.39
because he has
a high metabolism.
00:20:14.42\00:20:15.89
On your knees
fellow, alright. Enough talk,
00:20:15.92\00:20:19.31
to work. Yep. Okay, push
up, bring it down and up,
00:20:19.34\00:20:27.29
push it way up, good,
focus on those triceps,
00:20:29.88\00:20:33.36
try not to snap it out,
think about squeezing the
00:20:33.39\00:20:36.45
muscle, that's better,
much better. You don't want to
00:20:36.48\00:20:39.61
jerk your extension, you
want to keep it tight the
00:20:39.64\00:20:42.03
whole time and press
it through, very good,
00:20:42.06\00:20:45.88
press it, press it, press
it out, good. And press it,
00:20:45.91\00:20:53.73
keep going, all the way
up, very good Kai, focus on the
00:20:53.76\00:20:59.76
triceps, now one thing we
know that, we need to get a
00:20:59.79\00:21:01.91
certain amount of
repetitions in for at least
00:21:01.94\00:21:04.26
the duration of the set
will last long enough to give
00:21:04.29\00:21:05.26
it a benefit, so if I
just really stop and pull,
00:21:07.26\00:21:10.39
and I probably could
if I really felt like it,
00:21:10.42\00:21:12.68
and the set might only
last for ten seconds or so
00:21:12.71\00:21:15.51
that's not long enough. In
the set of exercise we want
00:21:15.54\00:21:18.27
to at least last a minute,
so I have got to give him
00:21:18.30\00:21:20.93
enough leeway that he
can keep pushing and right
00:21:20.96\00:21:24.15
now he is starting to run
out of steam, so I'm letting
00:21:24.18\00:21:26.57
off a little bit, push it
up, push it up, push it up,
00:21:26.60\00:21:31.50
okay now what I want you
to do is I want you to hold
00:21:31.53\00:21:33.88
it really tight for
ten seconds 1, 2, 3, 4,
00:21:33.91\00:21:38.50
you see the trembling
going on 6, 7, 8, 9, and 10,
00:21:38.53\00:21:44.02
good job. Alright, now
you're gonna stand up Kai,
00:21:44.05\00:21:47.78
you're gonna take the
towel and you're gonna hold it
00:21:47.81\00:21:51.92
on the ends, Jonathan
you're gonna sit down or you
00:21:51.95\00:21:55.15
actually you're gonna sit
down, go and sit down there,
00:21:55.18\00:21:57.22
sit dow. You're not going
to be exercising right now
00:21:57.25\00:21:59.11
though. You're gonna hold
that, Jonathan you're gonna
00:21:59.14\00:22:01.67
grab that palms up
and you're gonna be his
00:22:01.70\00:22:04.43
resistance and he is
gonna do some curls with it.
00:22:04.46\00:22:06.56
Okay you want to take it
like this, because you're
00:22:06.59\00:22:08.65
gonna need that
leverage point. Okay, curl it up
00:22:08.68\00:22:11.69
let him come, now down,
remember we want that set to
00:22:13.29\00:22:16.24
last for at least minute.
So, give him enough leeway
00:22:16.27\00:22:19.41
that he can work it through,
but you can see it really
00:22:19.44\00:22:21.74
isolates the biceps and
right now take my word for
00:22:21.77\00:22:24.57
it, Jonathan's biceps are
really contracting tightly
00:22:24.60\00:22:27.82
as he is going through
the motions here and up,
00:22:27.85\00:22:32.35
very good and Kai is
getting a little workout down
00:22:32.38\00:22:34.44
there too, just helping out
there. Very good, very good,
00:22:34.47\00:22:38.48
let him get through about
five more repetitions Kai.
00:22:38.51\00:22:41.69
There's 1, make sure you
keep breathing, lots of air,
00:22:41.72\00:22:47.55
keep steady breathing, do
not hold your breath that's
00:22:47.58\00:22:49.84
called the Valsalva
maneuver and that will create
00:22:49.87\00:22:52.45
intracranial and
intrathoracic pressure
00:22:52.48\00:22:54.65
and that's when people
will start having problems.
00:22:54.68\00:22:56.51
So keep it tight, give
him three more repetitions,
00:22:56.54\00:22:59.38
make him work, make
him work. Well, remember
00:22:59.41\00:23:01.91
he is gonna do it back
to you when he is done.
00:23:01.94\00:23:03.61
You know believe on Body
and Spirit, do unto others
00:23:03.64\00:23:06.03
as you would
have them do unto you.
00:23:06.06\00:23:07.75
And last one curl it
up, curl it up, curl it up,
00:23:10.30\00:23:17.32
now go part way down
hold up for 10 seconds.
00:23:17.35\00:23:20.54
1, 2, 3, 4, he wants you
to pull harder 5, 6, 7, 8,
00:23:20.57\00:23:27.47
breath 9, 10. Good job
alright. Alright, now it's
00:23:27.50\00:23:35.30
your turn, good. Did
you hear what said, he said
00:23:35.33\00:23:39.21
good. He wants to try
this too okay, make sure the
00:23:39.24\00:23:42.18
palms are up. Jonathan
will be glad to oblige you here,
00:23:42.21\00:23:45.45
okay curl it up. Again
we want to give him enough
00:23:45.48\00:23:50.48
leeway Jonathan, that's
gonna, so that's gonna last
00:23:50.51\00:23:52.51
for about a minute.
So, let's try and get him
00:23:52.54\00:23:54.70
through about 10 or
12 repetitions there.
00:23:54.73\00:23:57.27
Very good, now Kai, your
job is to pull as hard you
00:23:59.26\00:24:02.76
can there. Now pull it up
hard, it's amazing how much
00:24:02.79\00:24:05.79
resistance that little
towel could be and pull it up,
00:24:05.82\00:24:10.32
this is a very common
thing that bodybuilders do
00:24:10.76\00:24:12.82
before competitions,
in fact there is a lot of
00:24:12.85\00:24:15.49
famous footage of Arnold
and his good friend from Italy,
00:24:15.52\00:24:19.59
Franco Colombo, who was
also Mr. Olympia, they often
00:24:19.62\00:24:22.61
times would pump up just
using a towel, pulling it
00:24:22.64\00:24:25.02
back and forth. A lot of
times in the old times in
00:24:25.05\00:24:26.51
the old days pump up rooms,
that's all they had was just
00:24:26.54\00:24:29.34
some towels and some
dumbbells. Okay, lets give
00:24:29.37\00:24:33.20
three more repetitions
Jonathan, pull it strong
00:24:33.23\00:24:36.54
Kai now, hit as hard you
can. Turn the intensity up,
00:24:36.57\00:24:40.49
pull it down, fight
against him, pull it hard,
00:24:40.52\00:24:44.77
pull it hard, pull it,
there you, one more time and
00:24:44.80\00:24:51.30
pull it, pull it, come on
and down part away, now hold
00:24:51.33\00:24:57.52
for ten 1, 2, 3, 4, 5,
6, 7, 8, 9, and 10 good.
00:24:57.55\00:25:07.22
Okay, let's go ahead
take the towels off the set
00:25:07.25\00:25:10.21
please Jonathan.
How did that feel? Good.
00:25:10.24\00:25:15.58
Had a good feel, now you
lift weights on a regular
00:25:15.61\00:25:17.92
basis how did that feel
compared to the weights,
00:25:17.95\00:25:19.85
does that still feel pretty
good. Oh! Yeah I got a good
00:25:19.88\00:25:21.82
burn out of that. Okay,
lets go ahead and do some calf
00:25:21.85\00:25:24.09
raises, you guys put
your hand on my shoulder there
00:25:24.12\00:25:27.17
and lets just get some
nice full range of motion there,
00:25:27.20\00:25:29.61
way down okay, now we're
gonna put a little variety to
00:25:29.64\00:25:33.27
these as well. I want you
to do five slow ones there,
00:25:33.30\00:25:36.79
there's 3, 4, 5, now give
me ten fast 1, and 2, and 3,
00:25:36.82\00:25:46.54
and 4, and 5, and 6,
and 7, and 8, and 9, and 10,
00:25:46.57\00:25:52.33
slow, slow don't fall
on, up, good, way up high,
00:25:52.36\00:25:58.29
way down three and down
and up, four down and up
00:25:58.32\00:26:03.58
ten fast ones 1, and 2,
and 3, and 4, and 5, and 6,
00:26:03.61\00:26:09.43
and 7, and 8, and 9, and
10 and five slow ones now.
00:26:09.46\00:26:14.59
Somebody asked me
what do the fast ones do,
00:26:15.95\00:26:17.61
and I said they hurt,
they hurt a lot. Okay, one more
00:26:17.64\00:26:22.61
slow one and ten fast
ones and go 1, and 2, and 3,
00:26:22.64\00:26:27.68
and 4, and 5, and 6, and
7, and 8, and 9, and 10 and
00:26:27.71\00:26:34.97
good job
fellows you're all done.
00:26:35.00\00:26:36.84
Thanks a lot, great work out.
00:26:36.87\00:26:39.23
As you can see you can get
a great hard work out in the
00:26:41.71\00:26:45.36
privacy of your own home
and that's a lot of fun to
00:26:45.39\00:26:47.80
workout with somebody
else, as you saw both of these
00:26:47.83\00:26:50.16
fellows had a great
time even though they are
00:26:50.19\00:26:52.18
working out hard. The
smiles came to their faces very
00:26:52.21\00:26:54.90
readily because it feels
good to take your body and
00:26:54.93\00:26:57.78
work it hard. 'Cause
that's how God designed us.
00:26:57.81\00:27:00.22
He designed our muscles
to work if you don't use your
00:27:00.25\00:27:02.82
muscles, you start to
lose them, as we get older we
00:27:02.85\00:27:05.80
start getting weaker and
we just blame it on old age.
00:27:05.83\00:27:08.20
Well, there is people
like Jack La Lanne out there,
00:27:08.23\00:27:10.81
who have shown us that age
is just an excuse that many
00:27:10.84\00:27:13.68
people use and that's a
reality, while I'm gonna get
00:27:13.71\00:27:16.29
older, but you can
battle that by getting into a
00:27:16.32\00:27:18.68
regular exercise
program and the harder you work
00:27:18.71\00:27:21.44
obliviously the more
you're gonna get out of it.
00:27:21.47\00:27:23.18
But these fellows they
workout hard but they always
00:27:23.53\00:27:26.31
try and do it for the right
reason. Both of these young
00:27:26.34\00:27:28.75
men are devote Christian
fellows and they what to try
00:27:28.78\00:27:31.19
and do everything to glorify
God in everything they do,
00:27:31.22\00:27:33.95
whether it be eating
or drinking or in their
00:27:33.98\00:27:35.79
exercise and definitely
both of them echoed the words
00:27:35.82\00:27:38.75
of Philippians 4:13 which
states, I can do all things
00:27:38.78\00:27:42.06
through Christ
which strengthens me.
00:27:42.09\00:27:44.09
It isn't what we can do
on our own but what we can do
00:27:44.12\00:27:46.62
through the power
of the Lord. Thank you,
00:27:46.65\00:27:48.25
for joining us, we
look forward to seeing
00:27:48.28\00:27:49.87
you next time
on Body and Spirit.
00:27:49.90\00:27:52.56