The following
program is designed
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to demonstrate
simple workouts that
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you can use 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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You can get a really
good strength training workout
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in your own home
without using equipment.
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Want to know how?
Stay tune and find out
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next on Body and Spirit.
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Hello, I'm Dick
Nunez, Wellness Director of
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the Black Hills
Health and Education Center,
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welcome to Body and Spirit.
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When people watch body
and spirit sometimes they
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wonder what can you
really get a good strength
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workout by going
through such a simple program,
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the answer is yes
absolutely you can.
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Now we're gonna to
do that just now, we are
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ready to begin
helping me out today will be
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Jonathan who works for
me as a therapist and a
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personal trainer at
the Black Hills and Leif,
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who is a student at
Tamarack Springs Academy
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in Polebridge, Montana.
Before we do this, we're
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gonna have to warm
up just a little bit.
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So, let's do some arms
circles, go up and around
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to the front, want
to get those shoulders
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loosened up, get the
blood circulating, get the
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heart pumping a little
bit, warming up will help you
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to accomplish more.
By, warming up is also part
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psychologically as you
get mentally prepared to
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workout, your
body is ready to go.
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Alright, now let's
go back the other way.
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Professional athletes
often times have to be
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ready to go at a moments
notice so, so much of it is
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just the mental
preparation you can't
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just warm up, and
warm up, and warm up,
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all the time or you
would be absolutely exhausted
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just warming up. Okay
three more times, alright.
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Now, the first
exercise we're gonna do is
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probably one of the
best exercises for the upper
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body that people tend
not to want to do and that's
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push ups, but yet when
people do them they can
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make fantastic progress
and if you can't do regular
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push ups, you can
do them against a wall.
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We had little 86-year-old
lady do push up's against
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the wall that's how
she started then she went
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down and start doing
them of her knees and
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then she started doing
regular push ups and got
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so she could do 16
regular push ups to the
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shock of woman much,
much younger then her
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and they wondered
how in the world she did,
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she said I did it by
following Body and Spirit
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and start very
simple and I was able to
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work my way up.
But, these fellows are
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both very accomplished
at doing exercise and
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doing push ups, and
they would like to go for it.
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Now again push up
position and we're gonna
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to see how many they
can do and I don't even know
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how long this might
take, it might take the whole
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half hour, we'll find
out, okay push up position try
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and stay together, very
good, there is 2, 3, 4, 5, 6,
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7, 8, 9, 10, 11, 12, 13,
14, 15, 16, 17, 18, 19, 20, 21,
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22, 23, 24, 25, 26, 27,
stay together 28, 29, 30,
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31, 32, 33, 34, 35, 36,
okay Leif, I think you're
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done 38, 39, 40, 41, 42,
43, 44, 45, 46, 47, breath,
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breath, breath
alright. Now that's why we call
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taking it to
momentary muscular exhausting.
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Now Jonathan, if
somebody would offered
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you a million dollars
for another one could you've
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done it, not in
millions, no way. Its' not gonna
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happen and Leif, you
went out of gas little bit
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sooner and I know you
wanted to because he was
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open to hang in there
just a little bit longer,
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but that was a
very good routine there.
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You guys did great and
I know you have felt it,
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you both felt it
right. Oh! yeah, okay and so
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when you tell people if
you do push ups until you
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are absolutely can't
what kind of training
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effect is gonna give
you. Well, bottom line is
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gonna give you a good
one. Now one of the areas is
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more difficult to work
of this way is your upper
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back, but we came
up with an exercise
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that does that.
So, Jonathan I want you
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to go ahead and
demonstrate a couple.
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Now keep the arm
straight come through
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and then back
alright. Okay get in position,
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okay go ahead, head
down first, okay you're
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going that wrong okay
let's go together now up,
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bring the head down
Leif, there you go and that
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come through, now come
up get the hips way up,
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bring your head down
more back, back, back,
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back there you go,
now down just went through
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and back up, up, up, up
and down through this is
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a very difficult
exercise then one that can make
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you very, very sore
in fact, the first time
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Jonathan did it he got
very sore so be careful,
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you don't have to go
as long as these guys are
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they wanna give
themselves a really good
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workout, so we're gonna
push a little bit here and
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back up, and up, up, up,
up, we're gonna to do five
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more fore ones there
and back up there is one,
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you also feel this in
your abdomen a lot because
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you have to
stabilize your trunk push up
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there is two for
somebody the older folks at home
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you might find this one
little bit difficult to do,
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but you can do a
modified version of it possibly
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don't go all the
way down, you might be
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alright, come down
through, back up, push it.
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On Body and Spirit, we
have to try and make sure
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that are gonna meet
the needs of many different
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types of people, way
up, now hold it there,
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now just come part
way down, back up again,
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there you go, part
way down, and back up,
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up, up, up, part
away down and back up,
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part away down and
back up, one more time
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part away down and
back up, very good.
00:07:06.81\00:07:11.60
Alright fellows,
okay up to the feet.
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Did you feel
that Leif, yeah, okay.
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Jonathan don't have to
ask, alright let's go and
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stretch out, put your
hands behind your head,
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pull your elbows
back and fill a stretch in
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through your chest as
you doing it, feels really
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good to stretch muscles
you just been work very,
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very hard. Okay
give yourself a hug,
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wrap around, pull on
the shoulders, try and
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pull the shoulder
blades up hard as much as you
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can, even try and go
more there Leif, there you go
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that's better pull it up
hard, right through there,
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okay now hands behind
the head again push the
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elbows back, stretch your chest,
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alright and come back
through and grab a hold,
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hold your shoulder
blades apart as much as you
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can that's good
Jonathan perfect okay.
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Now let's go on to
latissimus stretch,
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bringing an arm up
over the head, grab the
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elbow and pull back,
there you go that's good,
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stretch through there
very good is that what you felt
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that last exercise
in through here, okay.
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Alright, let's switch
we're gonna have to show that
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to some of the
folks back home Jonathan.
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Okay and hold that
10 more seconds, breath
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in through the nose,
out through the mouth,
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okay very good. Now
Leif, if you could get the
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towels for us please,
get all three of them.
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What you're gonna do
is you're gonna grab that
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like you grabbing the
knob of the bat and grab
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beneath it and you're
gonna pull up like you
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drawn up and then down,
we're gonna do ten times
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that way make
yourself work way down and up,
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nice and slow,
really working, pull it up
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and then down, pull
it up and then down,
00:09:19.15\00:09:23.47
pull up and down, pull
up and down, three more
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times, pull it make
yourself work, pull it and
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down, and pull it
and down, now we're gonna
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go out to the side,
again make yourself work,
00:09:38.14\00:09:41.35
and up and down, and
up, pull both ways nice and
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slow, work it, and up
and down, contract the
00:09:47.90\00:09:53.53
shoulders as you doing
it, work it hard, and up
00:09:53.56\00:09:57.21
and down, and up,
and down, two more times,
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up and down, and
up and down, alright.
00:10:03.01\00:10:08.59
Now switch it over, grab
draw up in a upright roll
00:10:08.62\00:10:14.39
motion, pull up and
down, pull up and down,
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pull it up and down,
pull up and down, and up
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and down, pull up
and two more times,
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pull up and down,
last one up, now out to the
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side, go up and down,
and up and down, and up and
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down, and four, down
five, five more times
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work it, six and seven
and eight two more and up,
00:10:50.88\00:11:00.31
last one and up, okay.
Now take your towel grab
00:11:01.28\00:11:06.71
a hold of it, bring it up
in front of you, and try and
00:11:06.74\00:11:09.37
pull it apart, pull, pull,
for ten seconds pull, pull, 6,
00:11:09.40\00:11:16.23
7, 8, 9 relax.
Okay again make it out
00:11:16.78\00:11:24.53
and pull, try pull it
up hard, 10 seconds, pull,
00:11:25.24\00:11:29.56
pull, pull, pull,
pull hard, pull relax,
00:11:30.09\00:11:35.89
very good okay. Let me
hang to it for a moment
00:11:36.93\00:11:39.27
go and stretch your
shoulders, bring one arm
00:11:39.70\00:11:41.99
across, there you go,
you're doing it right.
00:11:42.02\00:11:43.54
Very good, alright
switch it over the other side,
00:11:47.48\00:11:54.35
breath in through the
nose out through the mouth.
00:11:57.05\00:11:59.20
You can see both
these fellows although they
00:11:59.23\00:12:01.22
young and fit, they
already starting to breath
00:12:01.25\00:12:03.72
got to hard so, we're
doing something right.
00:12:03.75\00:12:05.80
Well sweat
starting to pour them on the
00:12:06.22\00:12:07.63
forehead, they are gonna
feel like they had a good
00:12:07.66\00:12:10.08
workout by the
time we are done here.
00:12:10.11\00:12:11.85
Okay, that's it
there is your towel.
00:12:12.92\00:12:16.36
Now we're gonna to
do our bicep training,
00:12:17.46\00:12:19.22
we're gonna hang it
over the right hand,
00:12:19.93\00:12:21.67
we're gonna grab
underneath, we're gonna
00:12:21.94\00:12:23.69
reach out in front of
you and I want you to really
00:12:23.72\00:12:25.57
work, go slow and then
down slow, pull up slow,
00:12:25.60\00:12:30.78
down slow, up
slow, down slow, contract
00:12:31.86\00:12:38.29
down slow, contract, do
it slowly, pull it down,
00:12:39.10\00:12:43.96
contract go way
down, way down, and up and
00:12:44.68\00:12:50.50
down, and up and down,
reach out and curl it and
00:12:50.53\00:12:57.94
down two more times,
curl and down, and curl
00:12:57.97\00:13:04.08
and down, alright
switch the other side,
00:13:05.09\00:13:09.00
okay curl it up, nice and
slow, keep it slow, keep it
00:13:11.31\00:13:16.46
slow, and curl up
and down, and curl up
00:13:16.49\00:13:25.85
and down, and up and
down, and up and down,
00:13:26.97\00:13:35.26
and up and down, and
up and down, go and drop
00:13:35.99\00:13:41.80
the towel, we're gonna
do one more set at this time
00:13:41.83\00:13:44.52
we're gonna block
ourselves, curl up and
00:13:44.55\00:13:48.08
down, and up and
down, curl up and down,
00:13:48.11\00:13:54.87
curl strong and down,
nice and slow flex and
00:13:55.44\00:14:00.27
down, and flex and
down, curl up and down,
00:14:00.30\00:14:07.14
now curl it strong
and down, and up and down,
00:14:07.17\00:14:13.05
one more time
squeeze it up and reach out,
00:14:13.08\00:14:16.90
switch over now curl up
and out, curl up and out,
00:14:17.03\00:14:24.01
and curl, make
yourself work, there is four and
00:14:24.64\00:14:30.76
five and six, curl it
and seven, curl strong,
00:14:30.79\00:14:39.34
curl it up, and curl
up, one more time, curl it,
00:14:39.37\00:14:45.86
and relax. Go ahead and get
00:14:47.04\00:14:48.66
a hold of your towel again.
00:14:48.69\00:14:49.66
Okay, we're
gonna grab a hold here,
00:14:52.30\00:14:55.48
we're gonna press down,
bring it up, press it down
00:14:55.93\00:15:00.19
and it up, nice and
slow way down each time
00:15:01.01\00:15:04.90
press it down, and
press, and press, and press,
00:15:04.93\00:15:16.32
and press, ten more
times push, and push, like your
00:15:18.09\00:15:24.72
triceps work, focus on it,
work it hard there is five,
00:15:24.75\00:15:31.50
five more times 1 and 2
and 3, two more press it
00:15:31.53\00:15:41.12
4 and 5, good shake it out okay.
00:15:41.15\00:15:47.41
Now, we're gonna go
the other side, okay press
00:15:47.44\00:15:51.47
down and press way
down each time and push,
00:15:51.50\00:15:59.02
and push, walk the
elbow out each time,
00:16:00.10\00:16:04.32
we're working the
triceps, push down, and 8,
00:16:04.35\00:16:08.46
and press, and press,
and press 11, press it down,
00:16:09.68\00:16:17.59
and press, and press,
and press five more times,
00:16:18.44\00:16:25.23
push it down, and push,
and push, and push, last
00:16:25.26\00:16:32.66
one push it down, okay
now we're gonna take it
00:16:32.69\00:16:36.17
back here like this,
we're gonna push out, and push
00:16:36.20\00:16:40.09
out, and press out,
and press, and press,
00:16:40.12\00:16:46.83
and press, each time
way out, 7, we're gonna go
00:16:48.07\00:16:52.51
15 of them, there is 8,
push it out 9, push it out
00:16:52.54\00:16:57.49
10, push it out 11,
and push 12, push 13,
00:16:57.52\00:17:04.99
push 14, one more
time, press it out good.
00:17:05.64\00:17:09.48
Switch it over, okay
push out, and push, and push,
00:17:10.12\00:17:19.48
and push, 15 again,
there is five and press,
00:17:20.41\00:17:25.32
and press, and
press, and press, and press,
00:17:26.56\00:17:33.86
five more 1 and 2 and 3
and 4 last one and 5, good.
00:17:34.54\00:17:44.01
Alright Jonathan
go and take them off.
00:17:44.94\00:17:46.71
Alright, let's relax
the upper body little bit by
00:17:47.87\00:17:52.15
doing some shrugs up
and around, way up high,
00:17:52.18\00:17:58.17
way up high, way up
high, five more times,
00:17:58.49\00:18:02.10
around, and up and
around, up and around,
00:18:02.13\00:18:06.67
and there is four last
one now we go into the other
00:18:06.70\00:18:10.30
direction, up and
around, up and around,
00:18:10.33\00:18:14.22
up and around, and up,
and up, and up, and up,
00:18:14.91\00:18:22.39
and up, and up, and
up, now straight up and
00:18:22.42\00:18:29.34
down, way up and down,
and up and down, and up
00:18:29.37\00:18:36.54
and down, and up
and down, up three more
00:18:36.57\00:18:42.53
times lift it up and
down, and up and down,
00:18:42.56\00:18:48.40
one more time up and
down, tip your head to
00:18:48.43\00:18:51.57
the side, now the other
way, and tip, and tip back
00:18:51.60\00:19:03.41
to the left, now to the
right, now turn to left,
00:19:03.44\00:19:10.00
turn to the right, turn to
the left, turn to the right,
00:19:11.68\00:19:17.82
and turn, and
turn, one more time turn,
00:19:19.51\00:19:24.92
and turn good.
Alright, the next exercise
00:19:26.28\00:19:30.58
we're gonna do,
I mentioned in the
00:19:30.61\00:19:32.83
beginning that the push
ups are great upper body
00:19:32.86\00:19:34.97
exercise, the next one
we're gonna do is a squat
00:19:35.00\00:19:38.09
motion, but since we
are not gonna be using any
00:19:38.12\00:19:40.45
weight we're gonna have
to add little variable into
00:19:40.48\00:19:43.41
it, so what we're
gonna do is what's called Ten
00:19:43.44\00:19:45.75
Second Repetitions,
we're gonna go down in
00:19:45.78\00:19:48.23
10 seconds and
we're gonna go up in 10
00:19:48.26\00:19:50.50
seconds and it's
guaranteed to give a good
00:19:50.53\00:19:54.41
leg work out. Alright,
so across your arms get in
00:19:54.44\00:19:57.31
position, squat down
slowly 1, 2, hips come
00:19:57.34\00:20:02.29
back 3, 4, 5, 6, 7, 8, 9,
10, up slow 1, 2, 3, 4, 5, 6, 7,
00:20:02.32\00:20:18.23
8, 9, 10 down slow
important thing on these
00:20:18.26\00:20:23.46
is to keep your chest
up, keep the knees over your
00:20:23.49\00:20:26.10
feet, sit back into your
squat 7, 8, 9, 10, up slow
00:20:26.13\00:20:33.57
1, 2, 3, 4, 5, 6, 7, 8,
9, now back down 1, 2, 3, 4,
00:20:33.60\00:20:48.26
5, 6, 7, 8, 9, 10, 1, 2,
3, 4, 5, 6, 7, 8, 9, back down
00:20:48.29\00:21:05.56
slow 1, 2, 3, 4, 5, 6, 7,
8, 9, 10, up slow 1, 2, 3, 4,
00:21:05.59\00:21:21.42
5, 6, 7, 8, 9, back
down we're gonna do two more
00:21:22.20\00:21:29.10
2, 3, 4, 5, 6, 7, 8, 9,
up slow 1, 2, 3, 4, 5, 6, 7,
00:21:30.04\00:21:46.94
little slower 8, 9, back
down 1, 2, 3, 4, 5, 6, 7, 8,
00:21:46.97\00:21:58.43
9, 10, up slow 1, 2, 3,
4, 5, 6, 7, 8, 9, now we're
00:21:59.02\00:22:10.79
gonna go down or
we're gonna hold, hold we're
00:22:10.82\00:22:13.88
gonna hold for 30
seconds right there,
00:22:13.91\00:22:16.02
very good, hold it, hold
it, hold it, there is five,
00:22:16.74\00:22:21.15
very good, very good 10,
11, 12, 13, 14, 15, 16, 17,
00:22:22.84\00:22:33.99
18, 19, 20, good job
guys. Alright, as you can see
00:22:34.02\00:22:43.37
both fellows are sweating
nicely and little bit tired,
00:22:43.40\00:22:47.65
so now we're gonna let
them stretch out go and
00:22:47.68\00:22:49.82
put your hand on my
shoulder and get a hold of
00:22:49.85\00:22:52.65
your ankle and
stretch your quadriceps,
00:22:52.68\00:22:54.78
you'll feel good to
stretch out after all that.
00:22:55.95\00:22:58.38
Do you feel that
Leif, okay no doubt about it
00:22:59.12\00:23:02.49
they are both
pop and pretty good.
00:23:02.52\00:23:03.70
And they are
trembling, wonder why?
00:23:07.72\00:23:10.41
I wonder why? Okay let's go
00:23:10.68\00:23:15.83
and switch, go the other foot,
00:23:15.86\00:23:17.06
very good let's hold
it for few more seconds.
00:23:25.66\00:23:28.11
Alright and relax,
let's go and do some
00:23:31.56\00:23:35.05
calf raises now.
We're gonna go way up high
00:23:35.08\00:23:38.91
on your toes and
way down, way up,
00:23:38.94\00:23:42.83
way down, way up, way
down, and up, and down,
00:23:43.89\00:23:50.43
and up, and down,
and up, and down, and up,
00:23:51.37\00:23:57.38
and down, and up, and
down, now ten fast ones
00:23:58.41\00:24:02.21
up and up and three and
four and five and six and
00:24:02.24\00:24:08.07
seven and eight and nine and 10.
00:24:08.10\00:24:11.72
Now slow, up and up
and up and up and up and up
00:24:11.75\00:24:24.63
and up and up two
more times way up high,
00:24:25.97\00:24:30.47
now hold it the top okay
fast ones ready down one,
00:24:31.80\00:24:35.48
down two, get together
3, 4, 5, 6, 7, 8, 9, 10,
00:24:35.51\00:24:45.15
and slow, slow way
up and down, way up and
00:24:45.18\00:24:50.53
down, way up and
down, way up and down, last
00:24:50.56\00:24:56.28
one and up and
down, very good, okay.
00:24:56.31\00:24:59.71
Now we're gonna
stretch the hamstring out, step
00:25:00.52\00:25:03.36
out up on the heel, bend
the back leg, lean forward
00:25:03.39\00:25:07.60
into it, keep your chest
up and hold your stretch,
00:25:07.63\00:25:11.09
and stretch in
the back of the leg,
00:25:11.12\00:25:13.10
okay five more seconds
Leif, you're still little
00:25:19.18\00:25:22.57
trembling there.
Oh, excuse me Leif.
00:25:22.60\00:25:25.82
Okay right there,
okay chest up on the heel,
00:25:27.38\00:25:37.08
okay relax. Now
we're gonna step back, push
00:25:43.79\00:25:48.30
the heel to he floor,
00:25:48.33\00:25:49.31
and five more seconds there,
00:25:58.13\00:25:59.58
looks good fellows,
now back the other way,
00:26:02.81\00:26:04.57
cool down always
is the best part.
00:26:09.69\00:26:11.07
You know, you've got
all the hard stuff done,
00:26:11.79\00:26:13.39
now you can just
relax and enjoy of the words
00:26:13.92\00:26:16.39
of a good workout.
Okay, to finish up we just
00:26:16.71\00:26:21.82
gonna do some trunk
turns and turn, and turn,
00:26:21.85\00:26:29.19
and turn, and turn,
one more time and turn.
00:26:31.34\00:26:38.69
Alright, Leif, Jonathan thanks
00:26:39.91\00:26:41.66
a lot, we are all done.
00:26:41.69\00:26:42.66
Getting a hard
workout does not take fancy
00:26:46.72\00:26:49.01
equipment or even going
to a great Gym certainly
00:26:49.04\00:26:51.91
those are
beneficial things if you
00:26:51.94\00:26:53.90
have access to them.
But, if there is a will
00:26:53.93\00:26:56.92
there is a way of
getting a good workout.
00:26:56.95\00:26:59.09
I always tell our Wellness
guests, where there is no
00:26:59.40\00:27:02.24
will there is no way, so
they can have the greatest
00:27:02.27\00:27:04.52
equipment around. It can
be right in their basement,
00:27:04.55\00:27:07.56
it can be in the next
room, but if they don't have the
00:27:07.59\00:27:09.79
motivation to go and use
it they are not going to,
00:27:09.82\00:27:12.56
but people ask me about
such products as Bowflex
00:27:12.89\00:27:15.45
or Soloflex and they
say are they good products,
00:27:15.48\00:27:17.74
and I say yeah they work
fine and you usually find
00:27:17.77\00:27:20.17
them at good yard sales
because people are tying
00:27:20.20\00:27:23.13
to get rid of them for
at least a portion of what
00:27:23.16\00:27:25.34
they bought them for
because all they did was
00:27:25.37\00:27:27.45
collected them
they never did use them.
00:27:27.48\00:27:29.32
So, doing the exercise
is the important thing and
00:27:29.72\00:27:32.85
as you saw just by
doing a workout with just a
00:27:32.88\00:27:36.40
towel you can get a
great workout, but these guys
00:27:36.43\00:27:39.11
always wanna do it for
the right reason, so try
00:27:39.14\00:27:41.00
and glorify God with
your body and they are
00:27:41.03\00:27:42.96
claiming the promise
of Philippians 4:13 which
00:27:42.99\00:27:45.91
states, I can do all
things through Christ which
00:27:45.94\00:27:48.50
strengthens me. God
bless you, thanks for joining
00:27:48.53\00:27:50.75
us look forward to
seeing you next time.
00:27:50.78\00:27:52.37