The following program
is designed to demonstrate
00:00:02.55\00:00:04.42
simple workouts that you
can use to improve your health.
00:00:04.45\00:00:07.37
Be sure to consult
your physician before
00:00:09.09\00:00:10.69
beginning any exercise program.
00:00:10.72\00:00:13.25
If you feel like your
metabolism needs to boost,
00:00:14.22\00:00:16.56
you're probably
right. And all things you
00:00:16.59\00:00:19.00
can do. Stay tune and find out
00:00:19.03\00:00:21.15
next on Body and Spirit.
00:00:21.18\00:00:23.18
Hello, I'm Dick
Nunez, Wellness Director of
00:00:48.43\00:00:50.46
the Black Hills
Health and Education Center.
00:00:50.49\00:00:52.35
Welcome to Body and Spirit.
00:00:52.38\00:00:53.94
Over my career,
I've people complain
00:00:53.97\00:00:57.57
often about. Well,
I'm not as young as I
00:00:57.60\00:00:59.73
used to be, so my
metabolism is going down.
00:00:59.76\00:01:01.77
Well, certainly
aging is a reality that we
00:01:01.80\00:01:04.44
almost face. But we
can actually keep our
00:01:04.47\00:01:07.83
metabolism boosted
for much longer then
00:01:07.86\00:01:09.54
what you're
originally may have thought.
00:01:09.57\00:01:12.23
So, exercise will
play a big part of that.
00:01:12.26\00:01:13.77
Because, the
more muscle you have,
00:01:13.80\00:01:15.40
obviously the more
energy you can had be burning.
00:01:15.43\00:01:18.10
If you have two
couple of cars, one
00:01:18.13\00:01:20.01
just a Bourbon and the
other one is Honda Accord.
00:01:20.04\00:01:22.53
Obviously, the Honda
is gonna take or give
00:01:22.56\00:01:25.31
much better gas
mileage. But you are not gonna
00:01:25.34\00:01:27.54
wanna total trailer
with your Honda Accord,
00:01:27.57\00:01:29.60
you can while you use a Bourbon.
00:01:29.63\00:01:31.40
But this Bourbon is
gonna be burning a lot
00:01:31.43\00:01:32.87
more energy and so
that's the same thing
00:01:32.90\00:01:35.42
with your body.
As you get stronger,
00:01:35.45\00:01:37.16
you get more
muscle. You're gonna be
00:01:37.19\00:01:39.01
burning more
energy, your metabolism
00:01:39.04\00:01:40.60
will be higher.
But if you get weaker,
00:01:40.63\00:01:43.11
you let your muscles go.
00:01:43.14\00:01:44.81
You'll start
atrophying, then your metabolism
00:01:44.84\00:01:47.18
is gonna go down,
and if you go on a lot of
00:01:47.21\00:01:49.61
calorie
restricting diets that's really
00:01:49.64\00:01:52.14
gonna shoot your metabolism.
00:01:52.17\00:01:53.18
So, we're gonna
talk more about that,
00:01:53.21\00:01:54.90
as we get into
our program. I believe
00:01:54.93\00:01:57.40
we're ready to get
started here, helping me out
00:01:57.43\00:01:59.47
today will me Kyle
from the Black Hills and
00:01:59.50\00:02:02.63
Luther who goes to
Tamarack Springs Academy
00:02:02.66\00:02:05.71
in Polebridge, Montana,
00:02:05.74\00:02:07.89
and we're gonna
start by warming up.
00:02:07.92\00:02:09.60
We're gonna do
some arm circles to
00:02:09.63\00:02:11.06
the front, way up and around,
00:02:11.09\00:02:13.47
way up and around. Wanna get
00:02:13.50\00:02:15.60
those shoulders
loose, for those at home,
00:02:15.63\00:02:18.20
if you can't get
your arms all the way up
00:02:18.23\00:02:20.45
and around.
That's okay, just do it
00:02:20.48\00:02:22.78
what you can. If you
feel a lot of popping
00:02:22.81\00:02:25.03
and so forth as
long as that popping
00:02:25.06\00:02:27.23
is in painful.
You should be alright,
00:02:27.26\00:02:29.56
if you do start to
feel some discomfort
00:02:29.59\00:02:31.68
either stop, ease up the motion
00:02:31.71\00:02:35.73
and if you really
having lot of problems
00:02:35.76\00:02:37.56
I would certainly
seek out medical advice
00:02:37.59\00:02:39.68
to find out what is
wrong with your shoulder.
00:02:39.71\00:02:41.56
Alright and now let's
go back the other way,
00:02:42.92\00:02:46.87
up and around, like
we're doing a back stroke.
00:02:46.90\00:02:49.84
I can't swim,
but I can't do this.
00:02:49.87\00:02:52.78
Actually, I might
be able to swim, but I
00:02:55.19\00:02:56.85
sink like a rock.
So, that doesn't help me
00:02:56.88\00:02:59.11
any. Okay, up and
around, up and around,
00:02:59.14\00:03:03.70
up and around, five
more times and stretch it
00:03:03.73\00:03:08.56
back and 2 and 3
and 4, one more and 5.
00:03:08.59\00:03:16.11
Well, to
stimulate the metabolism,
00:03:16.14\00:03:20.05
we have to built some muscle
00:03:20.08\00:03:22.12
and the best
thing I can think about
00:03:22.15\00:03:23.77
for building some
muscle, during a show like
00:03:23.80\00:03:25.39
this is pushups.
Hit the deck fellows,
00:03:25.42\00:03:28.83
okay what I want you
to do, is get into regular
00:03:30.53\00:03:32.95
pushup position.
We're gonna do 20 of them,
00:03:32.98\00:03:35.21
okay ready, down and up
and down follow my count, up,
00:03:35.24\00:03:41.47
down and up, down.
00:03:41.50\00:03:44.94
There is 4, down and
5, down and 6, good form,
00:03:44.97\00:03:51.01
down and 7, down
and 8, down 9, down 10,
00:03:51.04\00:03:58.79
ten more 1 and 2, good
strength and push and push.
00:03:58.82\00:04:07.17
Down to the last 5,
there is 1, 2, 3, 4,
00:04:07.20\00:04:17.57
one more hold it at the
top. Now, put your knees
00:04:17.60\00:04:21.04
on the ground, okay
keep your body straight.
00:04:21.07\00:04:23.88
We're gonna do some
more, down and up, and up
00:04:23.91\00:04:28.02
and down, and
up and down, and up
00:04:28.05\00:04:33.34
and down, and up,
very good, keep going, down
00:04:33.37\00:04:37.34
and up, and down
and up, five more times
00:04:37.37\00:04:43.09
and up and down and up.
One last time push hard,
00:04:43.12\00:04:49.05
common guys, get up,
get up. Okay, we're gonna
00:04:49.08\00:04:52.29
have to stop.
Alright, very good,
00:04:52.32\00:04:56.18
alright go and stand and up.
00:04:56.21\00:04:57.52
You feel those. Oh! Yeah. Okay,
00:04:58.73\00:05:00.78
now for those at home, you might
00:05:00.81\00:05:03.06
have seen that even
by going to the knees,
00:05:03.09\00:05:05.06
Which are modified
pushups; I don't call
00:05:05.09\00:05:07.35
them women's
pushups. Because I've seen
00:05:07.38\00:05:09.67
women do one arm
pushups and all sorts
00:05:09.70\00:05:12.05
of variations and
certainly they can do a lot of
00:05:12.08\00:05:13.97
typical military style.
But when you do pushups,
00:05:14.00\00:05:17.42
if you do the regular
ones and then going to
00:05:17.45\00:05:19.63
modified one. You can
even take the fatigue point
00:05:19.66\00:05:22.35
to even a deeper
level, and right now
00:05:22.38\00:05:24.92
both these guys
metabolisms are now
00:05:24.95\00:05:26.92
boosted and because
of what they've done.
00:05:26.95\00:05:29.43
Hopefully, that
would be little stronger,
00:05:29.46\00:05:31.02
little healthier from
the activity they just have
00:05:31.05\00:05:33.70
accomplished. But
now, if I need to stretch
00:05:33.73\00:05:36.13
those muscles and
catch their breathe.
00:05:36.16\00:05:38.01
So, let's put the
hands behind the head
00:05:38.04\00:05:41.14
and push the elbows way
back and stretch your chest
00:05:41.17\00:05:44.98
area, which you
just stimulated. Okay,
00:05:45.01\00:05:49.05
then cross over, pull
your shoulder blades apart,
00:05:49.08\00:05:52.87
stretch. Okay,
hands behind the head,
00:05:52.90\00:06:01.06
push way back, push
back and bring it crossed,
00:06:01.09\00:06:09.40
very good. Okay, let's
do some, we're gonna do some
00:06:14.88\00:06:20.36
back action now and
what we're gonna do,
00:06:20.39\00:06:22.86
is we're gonna
reach back and we're gonna
00:06:22.89\00:06:25.48
pull over in front, reach back
00:06:25.51\00:06:28.73
and pull over and
back and pull over,
00:06:28.76\00:06:34.20
and we go back stretch
your back and pull over.
00:06:34.23\00:06:38.06
You guys going, keep
going, I want 20 of those.
00:06:38.09\00:06:40.31
Alright, go and go back Luther.
00:06:40.34\00:06:42.80
Common stretch in
through here, as you go back,
00:06:42.83\00:06:45.36
way back, feel it stretch
and back you feel it stretch.
00:06:45.39\00:06:51.48
The chest and the
upper back was the major
00:06:53.04\00:06:55.09
muscles of the upper
body, and we stimulate
00:06:55.12\00:06:57.31
those major
muscles, it's gonna have a
00:06:57.34\00:06:59.40
metabolic boost and
what else we're gonna
00:06:59.43\00:07:02.72
find is. You know
somebody like Kyle, who
00:07:02.75\00:07:05.07
is fairly lean. He has
got a very high metabolism
00:07:05.10\00:07:08.54
so I mean he is very effective,
00:07:08.57\00:07:10.57
and being a
burning fat. So we call him
00:07:10.60\00:07:14.05
a better butter
burner that's. As he,
00:07:14.08\00:07:16.52
is not gonna get
fat anytime soon,
00:07:16.55\00:07:18.38
I'm sure. How
many we are on there?
00:07:18.41\00:07:20.02
I don't know,
we have to do more.
00:07:20.05\00:07:21.02
more. Okay,
alright let's go and stop.
00:07:22.04\00:07:23.81
Now, let's reach
out and let's pull back
00:07:23.84\00:07:26.96
and reach out and
pull, way out and pull.
00:07:26.99\00:07:32.16
Reach out and pull,
this is number five,
00:07:32.19\00:07:36.70
I want twenty of
those. Now bend over
00:07:36.73\00:07:38.90
little more, bend,
bend, bend, bend, bend.
00:07:38.93\00:07:41.37
There you go, head
up, okay and smile,
00:07:41.40\00:07:46.12
enjoy yourself, pull
it. You wanna act like,
00:07:47.03\00:07:49.94
you're pulling a
weight. You don't wanna just go
00:07:49.97\00:07:51.80
through the motion,
you wanna pull, you wanna
00:07:51.83\00:07:54.53
squeeze those
muscles back there. Squeeze
00:07:54.56\00:07:56.58
the muscles, pull
them way out, squeeze
00:07:56.61\00:07:59.26
and way out,
squeeze back, way out,
00:07:59.29\00:08:02.70
squeeze back, way
out, squeeze it back,
00:08:02.73\00:08:06.27
way out. Reach,
squeeze, and reach.
00:08:06.30\00:08:09.70
How many we are?
00:08:09.73\00:08:10.91
Two more. Okay.
One more. One more,
00:08:10.94\00:08:14.98
now we're gonna
reach out this way.
00:08:15.01\00:08:17.05
We're gonna pull
down and reach out,
00:08:17.08\00:08:19.34
pull down and out.
Contract the muscles,
00:08:19.37\00:08:23.63
reach, contract
the muscles and reach,
00:08:23.66\00:08:26.59
contract and
reach, contract and reach,
00:08:26.62\00:08:31.21
contract and
reach, contract and reach,
00:08:31.24\00:08:36.15
contract and
reach, contract and reach,
00:08:36.18\00:08:40.96
10 more 1, pull your
elbows into your side
00:08:40.99\00:08:45.76
and pull, and pull,
and pull, five more times
00:08:45.79\00:08:52.93
1 and 2 and 3, 4,
last one, 5, good.
00:08:52.96\00:09:02.73
Arm up over the
head and let's stretch
00:09:02.76\00:09:05.18
that area that we
just work common up
00:09:05.21\00:09:07.68
top. Okay reach this way,
00:09:07.71\00:09:10.60
there you go,
pull the stretch right
00:09:10.63\00:09:13.51
in through there, very good.
00:09:13.54\00:09:16.16
As you exercise this
way, you actually release
00:09:20.37\00:09:23.89
fat burning
enzymes into your system.
00:09:23.92\00:09:26.40
So, that when you
do aerobic exercise,
00:09:26.43\00:09:28.13
you will burn fat
more effectively. Okay,
00:09:28.16\00:09:30.21
let's switch over, the
other thing will happen.
00:09:30.24\00:09:35.54
As you get into a
good exercise program,
00:09:35.57\00:09:39.58
get much more fit.
You will actually be
00:09:39.61\00:09:42.04
replacing muscles
glycogen in which you
00:09:42.07\00:09:44.24
stored sugar, glucose
is stored in the muscles as
00:09:44.27\00:09:46.87
glycogen it will
be twice as effective
00:09:46.90\00:09:49.36
by doing that, and
as you go for walks
00:09:49.39\00:09:51.63
and you do things
like that you can be
00:09:51.66\00:09:53.58
burning fat
much more effectively
00:09:53.61\00:09:55.75
because of your
fitness level. Okay relax,
00:09:55.78\00:09:59.58
and another
thing that people find
00:09:59.61\00:10:02.47
interesting is that if
I took somebody like Kyle
00:10:02.50\00:10:05.58
and handed him a
snickers bar, which I'm not
00:10:05.61\00:10:08.28
gonna do and Kyle would eat it.
00:10:08.31\00:10:10.45
You think, it's
gonna make him fat,
00:10:10.48\00:10:12.52
I doubted. What is
gonna do is it gonna
00:10:12.55\00:10:14.06
go right to muscle glycogen.
00:10:14.09\00:10:16.10
But if you give
that same snickers bar,
00:10:16.13\00:10:18.28
to somebody who is not
fit and are overweight.
00:10:18.31\00:10:20.81
Guess where that
snickers bar gonna go?
00:10:20.84\00:10:22.76
To fat. Right to the
fat, so whether you're
00:10:23.81\00:10:27.26
fit or unfit will
make a big difference
00:10:27.29\00:10:30.58
on what happens
when you give somebody,
00:10:30.61\00:10:32.60
something to eat.
00:10:32.63\00:10:33.69
Oh! This one is not
a healthy thing indeed,
00:10:33.72\00:10:35.87
okay. Now we're
gonna do some shoulders.
00:10:35.90\00:10:38.71
We're gonna reach out
and we're gonna do some arm
00:10:38.74\00:10:41.32
circles. This is a great
way to get the metabolism
00:10:41.35\00:10:45.85
kick into gear
by strengthening up
00:10:45.88\00:10:47.39
the shoulder area. We
just worked with the chest,
00:10:47.42\00:10:49.79
then we work the upper back.
00:10:49.82\00:10:50.97
And now we're
gonna do the shoulders,
00:10:51.00\00:10:52.66
now I guarantee
you, we will feel them
00:10:52.69\00:10:54.48
before you've done.
And for those at home,
00:10:54.51\00:10:57.09
you might need to
put your arms down,
00:10:57.12\00:10:58.89
while you're doing
this to rest. For the guys
00:10:58.92\00:11:01.67
behind me, they
should be able to keep it
00:11:01.70\00:11:03.82
going. Because I'm
gonna keep it going
00:11:03.85\00:11:05.79
and I show them what
somebody is as old as me,
00:11:05.82\00:11:08.01
make I'm look bad. Okay,
let's go the other direction
00:11:08.04\00:11:10.52
now, up and around, up
and around, up and around.
00:11:10.55\00:11:14.65
Now, let's go back
to the front and now
00:11:14.68\00:11:18.06
we're gonna make
big circles, big circles
00:11:18.09\00:11:22.51
and now small circles
and now big circles again,
00:11:22.54\00:11:29.16
very good. Now,
let's go backwards,
00:11:29.19\00:11:34.43
I've talk to many
people before they said.
00:11:34.46\00:11:36.91
My husband walk by
and saw you doing this
00:11:36.94\00:11:39.35
he said that looks easy
and then he tried it out
00:11:39.38\00:11:42.07
and realize this is
not so easy after all.
00:11:42.10\00:11:44.73
Big circles now and
small circles, you should be
00:11:44.76\00:11:51.29
starting to feel those
shoulders burn little bit.
00:11:51.32\00:11:53.02
Are you starting to feel
it yet? Although, we can keep
00:11:53.05\00:11:55.15
going then, go back
forward and now backwards
00:11:55.18\00:12:01.79
and forward. Okay, now
we're going to hold it.
00:12:03.38\00:12:08.75
We're gonna try and
hold it for one minute,
00:12:08.78\00:12:11.86
arms out nice and
straight, nice and
00:12:11.89\00:12:14.75
straight, parallel to the floor.
00:12:14.78\00:12:17.42
Hold them out there, palms down,
00:12:18.53\00:12:20.62
arms straight,
smiles on the face.
00:12:20.65\00:12:24.05
You're enjoying
yourself, you feel good
00:12:24.08\00:12:26.94
when you put
your arms down anyway.
00:12:26.97\00:12:28.38
Okay, we've got
twenty seconds, so we
00:12:29.29\00:12:33.18
almost half way
there and now we're half
00:12:33.21\00:12:38.91
way there. Keep those
arms up, keep those arms up,
00:12:38.94\00:12:42.23
they will start getting heavy.
00:12:42.26\00:12:44.36
But I assure you, when
you put your arms down,
00:12:44.39\00:12:48.03
it's gonna feel good.
Alright, keep holding them up
00:12:48.06\00:12:51.92
there. Hold them up
there. Do not turn your palms
00:12:51.95\00:12:55.01
over. At home, if you do
need to put your arms down,
00:12:55.04\00:12:57.42
go ahead you guys hang in there.
00:12:57.45\00:12:59.90
We're almost done; we're down
00:12:59.93\00:13:02.47
to our last 5, 4, 3, 2,
1. Oh! Yes, it feels good.
00:13:02.50\00:13:13.90
Okay, let's roll the
shoulders, up and around,
00:13:13.93\00:13:18.71
up and around, up and around.
00:13:18.74\00:13:21.43
When you feel that
burning sensation that's cause
00:13:21.46\00:13:24.47
from lactic acid,
building up in the muscles they
00:13:24.50\00:13:27.64
basically shut you down.
But then that lactic acid
00:13:27.67\00:13:30.42
is gonna go right
back to the liver and be
00:13:30.45\00:13:32.64
reconverted back into glucose.
00:13:32.67\00:13:34.21
And that's gonna get
you going once again,
00:13:34.24\00:13:36.11
very good fellows. Up
and around, up and around,
00:13:36.14\00:13:41.78
up and around. Okay, let's
go back the other direction
00:13:41.81\00:13:45.97
very good, up and
around, up and around,
00:13:46.00\00:13:50.72
up and around.
And let's go backwards
00:13:50.75\00:13:57.06
again and back to the front.
00:13:57.09\00:14:03.55
You should feel that
in your shoulders and then
00:14:03.58\00:14:06.50
in the trapezius area. Okay, now
00:14:06.53\00:14:09.55
we're just gonna
shrug up and go down
00:14:09.58\00:14:12.17
and up and down and up and down
00:14:12.20\00:14:16.38
and up and down
and up and down and up.
00:14:16.41\00:14:21.54
Three more times, up,
down, up, down, up and down,
00:14:21.57\00:14:28.48
very good. Now,
you doing alright.
00:14:28.51\00:14:31.65
Yes. Okay, how about
you, you still breathing
00:14:31.68\00:14:34.62
little bit hard
back there. Good say.
00:14:34.65\00:14:37.45
That's the where it
goes, okay. Alright,
00:14:37.48\00:14:40.53
we're gonna do some
arms now, and we're gonna
00:14:40.56\00:14:43.56
work and give
ourselves our own resistance.
00:14:43.59\00:14:46.32
But we're gonna work
hard, a lot of times we
00:14:46.35\00:14:48.79
see people do this
on Body and Spirit.
00:14:48.82\00:14:50.50
They just gonna go
through the motion, but
00:14:50.53\00:14:52.41
we're gonna really
work it okay. Okay. I want
00:14:52.44\00:14:54.57
10 really good repetitions
and we're gonna do them
00:14:54.60\00:14:56.55
kind a slow, ready
curl, fight it, fight it.
00:14:56.58\00:15:00.41
Make yourself work
and then back down,
00:15:00.44\00:15:03.95
resist and pull,
pull, pull. Flex the muscle,
00:15:03.98\00:15:10.70
now back down; there is
2, flex, flex. Make yourself
00:15:10.73\00:15:16.41
work, flex, flex,
flex. Now, reach out, out,
00:15:16.44\00:15:22.17
all the way out. Now,
flex hard, flex, flex, flex,
00:15:22.20\00:15:28.76
flex, good and out.
We've got five more to go,
00:15:28.79\00:15:33.95
let's work it
hard, curl it, curl it.
00:15:33.98\00:15:37.25
Make your arms work,
very good and back out,
00:15:37.28\00:15:40.97
work. Oh! this is fun,
up, up, pull, pull, pull.
00:15:41.00\00:15:48.43
Make it work, back out,
are you feeling your biceps.
00:15:48.46\00:15:51.55
Reach way out, way out,
curl it, curl it, curl it,
00:15:51.58\00:15:57.05
curl it. Way back and then out,
00:15:57.08\00:16:01.79
think we got two more to go.
00:16:01.82\00:16:03.42
Pull it hard as you
can, hard as you can,
00:16:03.45\00:16:06.07
make yourself
work, make yourself work.
00:16:06.10\00:16:08.21
Flex that bicep and
then back out, back out.
00:16:08.24\00:16:12.97
Way out there, last
one, here against it hard,
00:16:13.00\00:16:15.72
pull hard, pull
hard, pull hard. Oh! Yeah,
00:16:15.75\00:16:20.43
wow that's good.
Okay, alright you can do the
00:16:23.07\00:16:26.40
other side. Reach out,
block it, curl, we're gonna make
00:16:26.43\00:16:31.89
ourselves work, doing
the nice and slow today.
00:16:31.92\00:16:34.97
Make yourself work,
fight it and back out
00:16:36.07\00:16:42.03
and curl strong, curl it,
curl it and then back out.
00:16:42.06\00:16:48.26
Curl strong, pull,
pull, pull and back out
00:16:48.29\00:16:56.15
and curl, curl it. And
then we go five more times,
00:16:56.18\00:17:03.09
work it hard, pull, pull, pull,
00:17:03.12\00:17:07.57
contract the biceps,
there is 1, and pull.
00:17:07.60\00:17:12.14
Keep smiling guys, keep smiling,
00:17:12.17\00:17:16.14
almost there and now
pull it, and pull it.
00:17:16.17\00:17:20.26
Contract and two more
times, work it strong,
00:17:20.29\00:17:25.91
pull, pull, pull, and
pull. Back out, one more time,
00:17:25.94\00:17:33.30
pull, squeeze the
biceps. Oh! Yeah. Alright.
00:17:33.33\00:17:38.68
That was a good one. Yes it was.
00:17:38.71\00:17:40.53
Okay now we just
see stand here and feel
00:17:40.56\00:17:45.13
the pump there.
00:17:45.16\00:17:46.13
Okay, we're gonna do
triceps now, which is the
00:17:47.07\00:17:50.57
opposite of the
biceps and we're gonna
00:17:50.60\00:17:52.64
block this way. We're
gonna do them the same way,
00:17:52.67\00:17:53.98
we're gonna make
ourselves really work.
00:17:54.01\00:17:57.34
We're gonna 10 good repetitions,
00:17:57.37\00:17:59.03
press out and
you're gonna go out in the
00:17:59.06\00:18:01.95
away from your body,
which will allow you to get
00:18:01.98\00:18:04.31
full extension and
press. Make yourself work
00:18:04.34\00:18:08.68
and back up and
press. If anybody says,
00:18:08.71\00:18:14.94
these are easy.
I beg them to try
00:18:14.97\00:18:18.42
and see how it feels
if you really do it right,
00:18:18.45\00:18:21.40
you gonna get a
good training effect
00:18:21.43\00:18:23.27
and press, press, press, press.
00:18:23.30\00:18:28.06
We're gonna do five
more times and push.
00:18:28.09\00:18:30.77
Here is number 6,
way out, resist on
00:18:30.80\00:18:34.94
the way back and press
it out, press it, press it.
00:18:34.97\00:18:39.37
Keep smiling Luther,
we are having a good time
00:18:39.40\00:18:41.82
and press, press, press, press.
00:18:41.85\00:18:47.86
We're gonna go two
more times, bring it back,
00:18:47.89\00:18:50.47
feel those triceps
work fellows, come on.
00:18:50.50\00:18:53.26
Oh! Yeah. One more
time, bring it back,
00:18:53.29\00:18:56.75
bring it back and press it out,
00:18:56.78\00:18:59.83
press it all the way out,
press it out, press it out,
00:18:59.86\00:19:03.47
lock it out,
very good, oh! Yeah.
00:19:03.50\00:19:06.44
Like that. I feel
that really well. Oh! Yeah.
00:19:06.47\00:19:08.77
Okay, you see how
happy these guys are getting,
00:19:08.80\00:19:12.10
all it take slow
exercise metabolism is going
00:19:12.13\00:19:14.36
up and so are the
endorphins, alright.
00:19:14.39\00:19:16.71
Let's do the other
side now, block it and
00:19:16.74\00:19:20.00
press it out. For
those you at home,
00:19:20.03\00:19:23.40
if you just sitting
there watching, you are missing
00:19:23.43\00:19:25.29
a good time. Okay,
push it out, push it out,
00:19:25.32\00:19:29.58
block it out,
very good bring it back
00:19:29.61\00:19:34.41
and we're gonna flex
way out, flex the triceps,
00:19:34.44\00:19:38.78
extend, good, good,
good, good, work it, work it,
00:19:38.81\00:19:43.63
work it, work it.
There is 4, nice and slow,
00:19:43.66\00:19:47.74
resist on the way
back, press it back out
00:19:47.77\00:19:51.19
and there is five.
Bring it back nice and
00:19:51.22\00:19:55.92
slow and press,
press, press, press and out
00:19:55.95\00:20:02.41
and bring it
back and press strong.
00:20:02.44\00:20:06.29
We're gonna go all the way out,
00:20:06.32\00:20:07.97
all the way out, all the way out
00:20:08.00\00:20:09.86
and back, back
tight. This is number 8,
00:20:09.89\00:20:14.99
push it strong, push
it strong, almost done
00:20:15.02\00:20:18.90
with the arms. Bring
it back; now push it out,
00:20:18.93\00:20:23.42
push, push, push and
back, back, back, back.
00:20:23.45\00:20:31.01
One more time,
push hard as you can,
00:20:31.04\00:20:33.41
hard as you
can, hard as you can,
00:20:33.44\00:20:35.71
good and back and relax.
00:20:35.74\00:20:40.17
Alright. Now, we work
out on a real regular basis
00:20:40.20\00:20:45.24
and I use a lot of
weight, as you might guess
00:20:45.27\00:20:48.12
and even still
when I do this exercise,
00:20:48.15\00:20:50.35
routine we're
doing. I'm feeling it,
00:20:50.38\00:20:52.89
we are starting
to sweat a little bit
00:20:52.92\00:20:54.98
and I know Kyle
is feeling. How about
00:20:55.01\00:20:57.06
you Luther, you're
feeling it. That's okay.
00:20:57.09\00:20:58.95
Alright, so now
we're gonna go into
00:20:58.98\00:21:01.65
some leg action
here. We're gonna do some
00:21:01.68\00:21:03.94
lunges today, but I
wanna warm up the legs.
00:21:03.97\00:21:06.51
So, we will start
with the side lunge effect,
00:21:06.54\00:21:09.04
step out to the side.
Stretch inside of the thigh,
00:21:09.07\00:21:12.00
put the tension on
the leg, shift over
00:21:12.03\00:21:15.26
and shift back, and
shift, and shift, and shift,
00:21:15.29\00:21:22.88
and shift, and
shift, and shift, and shift.
00:21:22.91\00:21:30.96
We're gonna go
five more each way;
00:21:30.99\00:21:32.55
there is number 1 and 2 and 3.
00:21:32.58\00:21:43.86
Almost ready to get in
some good lunges there,
00:21:43.89\00:21:46.22
there is 4 and 5,
very good. Alright,
00:21:46.25\00:21:51.67
hands on the hips
and I want you to step
00:21:51.70\00:21:55.17
way out there
with your right leg.
00:21:55.20\00:21:56.88
Way out, go down and come up
00:21:56.91\00:22:01.39
and go right back down again.
00:22:01.42\00:22:03.09
Okay. We're
gonna do five of those,
00:22:03.12\00:22:05.11
right back down.
There is three, very good,
00:22:05.14\00:22:09.23
4 and 5. Now, we're
gonna switch, put your
00:22:09.26\00:22:16.16
left leg out there
and we do five times.
00:22:16.19\00:22:18.67
You know, it's a
knee staying over the
00:22:18.70\00:22:20.18
foot; we don't
want that knee to go
00:22:20.21\00:22:22.80
past the foot.
Do a nice and tight,
00:22:22.83\00:22:26.31
that's better Luther,
keep the knee over the foot.
00:22:29.26\00:22:33.01
You don't wanna jut in forward.
00:22:33.04\00:22:34.43
Okay, now reverse it
again, back to the right
00:22:37.07\00:22:40.83
foot, step way out
there Luther, way out there.
00:22:40.86\00:22:43.63
Okay, down, okay keep
that knee over the foot,
00:22:43.66\00:22:46.74
back down, and up and
down, and up and down,
00:22:46.77\00:22:54.96
and up and down,
and up, left side now.
00:22:54.99\00:23:01.08
Way out there, bring
it down and up and down
00:23:01.11\00:23:08.50
and up and down and up and
down and up and down and up,
00:23:08.53\00:23:20.45
switch it again.
Okay, step way out Luther,
00:23:20.48\00:23:23.09
step way out
there, there you go.
00:23:23.12\00:23:24.95
That will help
you to keep your knee
00:23:24.98\00:23:26.69
over your foot, if you
don't get out there enough,
00:23:26.72\00:23:28.89
then you're gonna be
finding your knee going
00:23:28.92\00:23:30.42
past your foot and that
will create knee stress.
00:23:30.45\00:23:32.89
Lunges are tough
exercise, regardless and so
00:23:35.79\00:23:39.61
we wanna make sure we're
doing them with proper form,
00:23:39.64\00:23:41.53
very good. Okay switch
again, and down and up and down,
00:23:41.56\00:23:50.46
nice and tight, and up and down.
00:23:50.49\00:23:54.01
Control and up, two
more times, down and up
00:23:54.04\00:23:59.45
and down and up,
switch last time through.
00:23:59.48\00:24:04.51
Way out there
Luther, there you go,
00:24:06.07\00:24:07.85
lunge down, back
up and down, and up
00:24:07.88\00:24:13.23
and down, and up,
two more time fellows,
00:24:13.26\00:24:17.41
down and up,
last one down and up.
00:24:17.44\00:24:22.56
Switch last time,
left leg way out there.
00:24:22.59\00:24:26.44
Okay, lunge down
and up and down and up,
00:24:26.47\00:24:32.72
three more times
and up and down, and up
00:24:32.75\00:24:39.20
and down, and up, good job.
00:24:39.23\00:24:43.59
Alright fellows, you did
great. Alright, let's put
00:24:43.62\00:24:47.14
the hands behind the
back, we're gonna contract
00:24:47.17\00:24:49.58
the abdomen by blowing
out and then we're gonna
00:24:49.61\00:24:51.99
comeback up, blow out
and up, blow out and up,
00:24:52.02\00:24:57.44
blow out and
up, blow out and up.
00:24:57.47\00:25:03.05
Contract, and
up, contract and up,
00:25:03.08\00:25:08.56
contract and
up, contract and up.
00:25:08.59\00:25:11.34
Set the abdomen in
and up, contract and up,
00:25:11.37\00:25:16.77
contract and up. Keep
going, contract and up,
00:25:16.80\00:25:22.29
remember the
abdominal only has a full range
00:25:22.32\00:25:24.55
of motion. So, if
we do a greater range,
00:25:24.58\00:25:27.24
we actually may bring
other muscles into play.
00:25:27.27\00:25:29.62
One of those,
being the iliopsoas,
00:25:29.65\00:25:31.83
which is also
known as the hip flexor
00:25:31.86\00:25:34.01
and when you bring
the hip flexors in.
00:25:34.04\00:25:35.70
You can create some
instability of the back
00:25:35.73\00:25:38.56
by causing a sway back
effect to by just doing
00:25:38.59\00:25:41.26
is little
crunches. You can do them
00:25:41.29\00:25:43.03
from the floor
or you can do them
00:25:43.06\00:25:45.16
in the standing
position, just like we're doing.
00:25:45.19\00:25:46.76
We're flexing the
abdomen, flexing down
00:25:46.79\00:25:49.08
and flex, and flex,
one more time and flex and
00:25:50.68\00:25:56.23
let's just finish up.
There is some trunk rotation,
00:25:56.26\00:25:58.70
turn and turn and turn and turn.
00:25:58.73\00:26:07.40
We're gonna go
five more each way
00:26:07.43\00:26:10.30
and there is 1 and 2.
00:26:10.33\00:26:17.85
Best part of the
workout is almost done
00:26:17.88\00:26:22.61
3, and you guys
get the benefit and 4
00:26:22.64\00:26:27.69
and hopefully you
at home as well and 5,
00:26:27.72\00:26:31.92
good job
fellows. We're all done.
00:26:31.95\00:26:34.38
As you continue with a
healthy exercise program,
00:26:37.79\00:26:40.96
especially by lifting
some weight and getting
00:26:40.99\00:26:43.74
those muscles
stronger. You will find
00:26:43.77\00:26:45.71
that your resting
metabolism will become
00:26:45.74\00:26:48.02
much higher, and
that will keep you burning
00:26:48.05\00:26:50.42
calories more
effectively and as you do
00:26:50.45\00:26:52.92
your aerobic
workouts, because of the
00:26:52.95\00:26:55.54
exercise, you do
with your muscles.
00:26:55.57\00:26:56.90
The muscles been more effective
00:26:56.93\00:26:58.72
at burning fat,
the muscles are cozy
00:26:58.75\00:27:01.50
looking for energy
and fats are going through
00:27:01.53\00:27:04.64
the system looking
for working muscles
00:27:04.67\00:27:06.57
and so the muscles
burning around 70 percent fat
00:27:06.60\00:27:09.53
and about 30
percent carbohydrate,
00:27:09.56\00:27:11.57
is that the fuel you want.
00:27:11.60\00:27:13.12
But you need to get
those muscles working
00:27:13.15\00:27:15.21
in order for them to command,
00:27:15.24\00:27:16.53
the energy that
you are looking to burn
00:27:16.56\00:27:18.46
to increase your metabolism.
00:27:18.49\00:27:20.20
So, keep a
regular workout going,
00:27:20.23\00:27:22.11
be consistent. That's
the big key, consistency.
00:27:22.14\00:27:24.76
But most of all,
you want do it for the
00:27:24.79\00:27:27.30
right reason. We
wanna glorify God
00:27:27.33\00:27:29.42
with our body
and all things we do.
00:27:29.45\00:27:31.16
Because we're very valuable,
00:27:31.19\00:27:32.52
we're bought with the
price, we're not alone.
00:27:32.55\00:27:34.55
We're bought with
the blood of Christ,
00:27:34.58\00:27:35.92
remember that and then claim the
00:27:35.95\00:27:37.81
promises that God
has given us about taking
00:27:37.84\00:27:40.13
care of ourselves. My favorite
00:27:40.16\00:27:41.82
is Philippians 4:13
which say: I can do all
00:27:41.85\00:27:44.93
things through
Christ, which strengthen me.
00:27:44.96\00:27:47.13
God bless you,
thank you for joining us,
00:27:47.16\00:27:49.08
look forward to
see you next time
00:27:49.11\00:27:50.65
on Body and Spirit.
00:27:50.68\00:27:51.97