I wish I had a
dollar for every time
00:00:01.36\00:00:02.70
somebody says to me.
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I just want to tone my muscles.
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My first
question back to them is,
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what is tone mean?
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Most of time they don't know.
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But muscle tone is a topic
that comes up quite frequently.
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If you want to know what it is,
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stay tuned and find
out next on Body & Spirit.
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Hi, I'm Dick Nunez
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co-owner of Fit-In-15
personal training systems.
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Welcome to Body & Spirit.
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There are so many misconceptions
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out there in the exercise world.
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Some many of them focus
upon how to lose body fat,
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or what muscle tone is,
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and that's what we're
gonna talk about today.
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No matter how many exercises
you do on a particular area
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like your abdominal wall,
if there is too much fat there,
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there is too much fat.
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You know, how many
crunches or planks you do,
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if you don't get
rid of the body fat,
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you're so gonna appear fat.
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Muscle tone is a
very simple situation
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that we're gonna be working
on as we go through our workout,
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and we will talk
about it as we are doing it.
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So ready to get started.
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Helping me out
today will be Ronnie.
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Ronnie, come on now.
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We gonna get into a
good exercise program
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that will definitely
stimulate muscle tone,
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and we'll talk
about it as we do it.
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So we're gonna warm up
first, and what we're gonna do
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Ronnie is we just gonna
do some simple arm circles,
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where they come up
and around and backwards
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like you're doing a
backstroke in a swimming pool.
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Yes, gonna up and
around, and up and around,
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and up and around.
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If you feel yourself
having a lot of popping
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or grinding in your shoulder
at first, that's not unusual.
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And often times as
people continue doing it,
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they finds that
starts to go away.
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Now, we're gonna go
the other direction.
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And all this we're doing is
we're loosening our body up.
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So we are doing some exercises
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that will be putting some stress
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on the shoulder area.
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And a warm muscle
is an effective muscle.
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If your muscles are cold,
it's gonna be more difficult.
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So by warming up
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and also by getting your mind
focused on doing some exercise,
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you will find
yourself ready to go.
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Okay.
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That should be good.
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We're gonna do one of the most
basic of exercises out there,
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one that's been
around for a long time.
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But often times,
it's done improperly
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and that's pushups.
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So I'm gonna
talk you through it,
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even though I know,
you know how to do them,
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and so we'll make sure
we're doing it properly.
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Okay. Go and get
in a pushup position.
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What we want to do is
have the back nice and flap
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like he is doing there,
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and then we're
gonna lower our self down,
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keeping the body in
that position the whole time
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and back up again.
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Just like that.
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Now, you can
modify the push-ups,
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go and do another one.
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By doing them off
the knee or both knees
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or also by doing
against the wall.
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You want to keep going.
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Down and up.
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Let's see if you
can do ten of them.
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So at home, if you
have to go up your knees
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or just do 'em against the wall.
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That's okay.
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We got four to go.
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You are doing all right? Yeah.
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Okay, good.
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Two more.
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And back up. Okay, good.
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There was a time when
at a Wellness program,
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I had several women in their 50s
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and they had a pushup contest
and the best one did ten.
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And then there was
an 86-year-old woman
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who came up to them
and said "Can I try?"
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And they said
"Sure, honey, go ahead."
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She was already
stooped by osteoporosis,
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but she gets on the
floor and she does 18 pushups.
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And after she
does her 18 push-ups,
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she starts to
walk away like this.
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And they go, "Wait a
minute, how did you do that?"
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And she said "Well,
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I have been following
Body & Spirit for years.
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I started doing
pushups against the wall,
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they became so easy,
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I started doing
them off my knees,
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and then those became easy,
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so I started
doing regular push-ups.
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And I got so, I
can do 20 of them."
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She goes, "I
actually had a bad day."
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And she walked off
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and the women
were really surprised
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that they had gotten shown
up by an 86-year-old woman.
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But the point is just by
getting there and doing it
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even though they
might be difficult at first,
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it starts to get
better and better.
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So, now what we're gonna do is
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we're gonna
stretch that area out.
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What I want you to do is just
put your hands upon your head,
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and push your elbows
back as far as you can,
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and you'll feel it
stretched to the chest area.
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Okay.
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Right.
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Try not to push on your head
too much, just got to layback,
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lay your head back,
let your elbows drop back,
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and feel it
stretched through here.
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Okay.
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Because once we stimulate there,
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we also want to stretch it out.
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Okay. You can go and relax now.
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Now, what we gonna do is,
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I want you to put
your left leg out,
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like this, okay.
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And we gonna put our
right arm out like we are,
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right arm like you're
reaching for something.
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Okay, bend your
left knee a little bit,
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get your right
foot back further.
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Okay, then bent the left knee.
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Okay.
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Now you gonna grab and
hold of your wrist like that,
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turn your hand over.
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No, this other hand.
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There you go, grab it like that.
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Okay.
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And now what we're gonna do
is we gonna pull back like this
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and we gonna reach back out.
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And so you're using your
other hand as resistance,
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as you go through
a range of motion.
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And so we're going
a rowing type motion
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which is working
the scapular area,
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or your shoulder
blades of your upper back,
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and the muscles back there.
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So your rotator cuff muscles,
your upper back muscles,
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your rhomboids, they're all
gonna be stimulated by this.
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And of course, the more
resistance you give yourself,
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the more benefits you get.
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If you just go
through the range of motion,
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it will still help
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but not near as much as if you
give yourself some resistance,
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and focus on the
contraction of your upper back.
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So go and keep going, Ronnie.
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So as you do it,
you should feel it
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stretching in through here.
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Yes. Go way out.
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Okay, pull, contract
and then back out good,
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and pull,
contract reach way out.
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Okay. Now, let's switch sides.
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Place your right leg out,
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bend your right
knee a little bit, okay.
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Reach out this way,
bring that hand over.
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Turn like that, grab a hold.
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Okay, lower down little bit.
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Okay, pull it into you
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right here and then pull it out.
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And use this hand
to pull it back out,
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and hold this hand
tight as you pull in.
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Good, just like that.
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Probably one of the
most important muscle areas
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you can work with,
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so much of what happen
in your day to day motion
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is in that upper back area.
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And one of the big things
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that people look
out as they get older,
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not that Ronnie's gone
through too many birthdays yet.
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But they start to
lose their posture.
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And the muscles of your
upper back are very important
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for standing up straight.
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Okay, let's get that over,
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back down a
little bit, you're fine.
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Go and keep hold of that.
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Okay and let's go
out here little more.
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Okay, now pull back
and a way out there, okay.
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Now give yourself
little more resistance, pull.
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Okay, pull.
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Good.
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Pull so it contracts here.
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Okay, pull back.
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Okay, and back out,
and pull and back out.
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Okay, pull, contract it.
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Okay, and let's do
it three more times.
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Pull, back out, two more
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and one more time.
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Good.
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Okay.
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Now we gonna stretch that area,
and the way we're gonna do that
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is you're gonna put
your arm up like this
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and then let it drop,
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and use your other hand,
bring it up here like this.
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Bring it up over the top, okay.
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And just pull gently, gently.
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And you'll feel that
stretch through there
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which is the
area you just worked.
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Okay and when you stretch,
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you're not
trying to overstretch,
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you're just trying
to get it to the point
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where you feel some
pull right through here
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and then we hold the
stretch for around 15 seconds.
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Okay? Yeah.
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Now switch.
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Okay, we gonna come
up over the head here.
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Okay.
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Okay, not too hard.
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A lot of people think
stretching is warming up.
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It is not, it's
simply stretching.
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And the best time
to stretch a muscle
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is when it's warmed,
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and so when you're
exercising, now you stretch it,
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you will get a better
stretch and have less injury.
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Okay. Go and relax.
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All right.
00:09:01.60\00:09:02.94
Now, we're gonna do something
a little more difficult.
00:09:02.97\00:09:05.47
And we gonna put
our arms out like this,
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give ourselves
little space here,
00:09:08.74\00:09:10.45
and we gonna do
some arm circles.
00:09:10.48\00:09:12.11
Now as you're
doing those arm circles,
00:09:15.15\00:09:16.52
we'll talk a little
more about the muscle tone.
00:09:16.55\00:09:19.92
When you work a
muscle, you're creating it
00:09:19.95\00:09:22.39
or making it contract
and extend, and by doing that
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you start to strengthening
the muscles fibers.
00:09:26.73\00:09:29.20
And when you're
strengthening muscle fibers,
00:09:29.23\00:09:32.77
they get to the
point where there're always
00:09:32.80\00:09:34.67
in some type of
semi stated contraction.
00:09:34.70\00:09:37.04
So if you come up to somebody
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who is very
well muscularly toned
00:09:38.44\00:09:40.41
because of exercise,
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you will find that their muscles
00:09:42.14\00:09:43.95
are always somewhat tight.
00:09:43.98\00:09:45.61
Okay, try and get your
arms up a little higher, Ronnie.
00:09:45.65\00:09:47.62
Yeah.
00:09:47.65\00:09:48.98
And then we're
doing our circles up here.
00:09:49.02\00:09:50.75
Now, at home if you do have
to put your arms down, you can.
00:09:50.79\00:09:53.36
But in order to get
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a little bit of
a training effect,
00:09:54.76\00:09:56.09
we're gonna try
and keep those up.
00:09:56.12\00:09:57.46
Okay, Ronnie, hold it there now.
00:09:57.49\00:09:58.83
And now let's go backwards.
00:09:58.86\00:10:00.20
So when you have muscle toned,
even when you are sleeping,
00:10:04.43\00:10:08.40
your muscles are in
semi stated contraction,
00:10:08.44\00:10:10.84
which increases your metabolism.
00:10:10.87\00:10:13.38
The more fit you
become, the stronger you become,
00:10:13.41\00:10:16.54
the higher metabolism is.
00:10:16.58\00:10:18.98
Okay. Now let's hold it there.
00:10:19.01\00:10:20.78
Are you starting to
feel in your shoulders? Yes.
00:10:20.82\00:10:22.42
Okay.
00:10:22.45\00:10:23.79
Starting to burn
just a little bit? Yes.
00:10:23.82\00:10:25.19
Good. Okay.
00:10:25.22\00:10:26.55
We're gonna try
and hold this out
00:10:26.59\00:10:28.16
for about the next 40
seconds, we gonna try.
00:10:28.19\00:10:31.13
Okay.
00:10:31.16\00:10:32.69
You got that?
00:10:32.73\00:10:34.06
Okay. Up little higher. Right.
00:10:34.10\00:10:35.43
Okay, there we go.
00:10:35.46\00:10:36.80
I will do it with
you, so that way you feel,
00:10:36.83\00:10:38.17
you're not feeling
like you are alone, okay.
00:10:38.20\00:10:40.74
So when people are lean,
00:10:40.77\00:10:46.17
they can have
virtually no body fat,
00:10:46.21\00:10:48.51
but if there
muscles aren't toned,
00:10:48.54\00:10:50.25
then they're still
just flopping around.
00:10:50.28\00:10:52.78
Now, Ronnie, the good news
is when we put our arms down,
00:10:52.81\00:10:54.82
you gonna feel better.
00:10:54.85\00:10:56.18
Okay? Right.
00:10:56.22\00:10:57.55
And we are down to
about 10 seconds to go.
00:10:57.59\00:10:59.82
Eight, seven, six, five, four,
00:10:59.85\00:11:05.26
three, two, two
and half, no down.
00:11:05.29\00:11:11.47
Okay.
00:11:11.50\00:11:13.34
Now, that feels good after
it's done, doesn't it? Okay.
00:11:13.37\00:11:15.97
What we gonna do is
00:11:16.00\00:11:17.34
we gonna bring our arm
across your body like this,
00:11:17.37\00:11:19.57
then bring your
hand up behind that,
00:11:19.61\00:11:21.71
and you got to pull it into you.
00:11:21.74\00:11:24.05
Just pull right there like that,
00:11:24.08\00:11:26.18
okay, head up, chest up,
00:11:26.21\00:11:28.45
okay very good.
00:11:28.48\00:11:29.88
Okay, hold that.
00:11:29.92\00:11:32.39
And you should be
feeling stretch in the shoulder.
00:11:32.42\00:11:35.32
Okay, that looks good.
00:11:38.69\00:11:40.03
Now, let's go
the other direction.
00:11:40.06\00:11:42.36
Okay, good.
00:11:42.40\00:11:44.43
Okay, square your body
up just a little bit more.
00:11:44.47\00:11:47.24
Okay.
00:11:47.27\00:11:49.00
Okay, let's put a
smile on that face there.
00:11:49.04\00:11:50.64
There we go, you
are having fun, right?
00:11:50.67\00:11:52.14
Great.
00:11:52.17\00:11:54.04
Okay, hold your stretch.
00:11:54.08\00:11:55.78
Okay, very good
and drop back down.
00:11:59.68\00:12:02.48
Okay. Now we're gonna
do a little arm exercise.
00:12:02.52\00:12:05.92
And we're gonna
do our biceps first.
00:12:05.95\00:12:07.72
And way we're going to do that,
00:12:07.76\00:12:09.32
so I want to put
your tight arm out.
00:12:09.36\00:12:11.26
You gonna put your left
hand down here like this,
00:12:11.29\00:12:14.60
and kind of like we
did with the back exercise,
00:12:14.63\00:12:18.20
this is gonna
be your resistance,
00:12:18.23\00:12:19.90
and you got to force yourself
to contact here and back down.
00:12:19.93\00:12:24.37
Okay, curl up.
00:12:24.41\00:12:26.94
Okay, then back down.
00:12:26.98\00:12:29.48
One time Pastor John
Dinzey was doing this with me
00:12:29.51\00:12:31.98
and I didn't
see what he is doing
00:12:32.01\00:12:34.72
and I turned
around and he was...
00:12:34.75\00:12:36.75
he is really
putting 100 percent into it.
00:12:36.79\00:12:40.02
So when you go down,
you want to reach way out.
00:12:40.06\00:12:42.36
And then as you come up,
00:12:42.39\00:12:43.73
you're contracting
the bicep the whole way.
00:12:43.76\00:12:46.29
And again, you are
using this hand as resistance
00:12:46.33\00:12:48.20
so curl it.
00:12:48.23\00:12:50.27
And then back down,
00:12:50.30\00:12:52.33
and focus on the
muscle curling it up.
00:12:52.37\00:12:54.47
There you go and out.
00:12:54.50\00:12:58.27
Good.
00:12:58.31\00:13:00.41
Focus on the contraction,
make your self work now,
00:13:00.44\00:13:02.44
make your self work.
00:13:02.48\00:13:03.81
That's a way, and I
could feel that muscle pop up
00:13:03.85\00:13:06.48
when you did that way.
00:13:06.51\00:13:08.75
Taking your muscle to
a full range of motion
00:13:08.78\00:13:11.65
is what's gonna
help them develop
00:13:11.69\00:13:14.22
those fibers in the
muscle are crossing over
00:13:14.26\00:13:16.62
and coming back apart,
00:13:16.66\00:13:18.06
crossing over and
coming back apart.
00:13:18.09\00:13:20.10
And that's what's
giving them their tone.
00:13:20.13\00:13:22.83
No matter how
strong your muscles are,
00:13:22.86\00:13:24.70
if they're covered with fat,
you still gonna feel like fat.
00:13:24.73\00:13:28.80
Okay, let's do
one more, contract.
00:13:28.84\00:13:32.57
Okay, let's go
the other side now.
00:13:32.61\00:13:34.04
Put the left arm out.
00:13:34.08\00:13:35.41
You gonna grab, you
gonna curl and back out,
00:13:35.44\00:13:40.52
curl and then back out.
00:13:40.55\00:13:44.89
Curl nice and slow
when you're holding it here,
00:13:44.92\00:13:47.42
then you're pushing
it down with this arm,
00:13:47.46\00:13:49.59
and you are
making that bicep work.
00:13:49.62\00:13:52.79
Okay.
00:13:52.83\00:13:54.16
Push it down, contract slowly.
00:13:54.20\00:13:58.47
Good, all the way
up, then back down.
00:13:58.50\00:14:01.60
And then contract, contract,
00:14:01.64\00:14:04.04
bring it all the way up
and back down and contract,
00:14:04.07\00:14:10.15
way up and then down
control and then contract.
00:14:10.18\00:14:16.62
Hold it there, now back down.
00:14:16.65\00:14:18.82
We gonna do three more.
00:14:18.85\00:14:20.19
Up, contract,
00:14:20.22\00:14:22.59
back down and up, back down.
00:14:22.62\00:14:28.20
And one more time,
contract, and back down.
00:14:28.23\00:14:32.77
Very good.
00:14:32.80\00:14:34.37
Okay.
00:14:34.40\00:14:36.27
Amazing how you can
make those muscles burn
00:14:36.30\00:14:39.21
just using your own body, right?
00:14:39.24\00:14:40.84
Yes.
00:14:40.88\00:14:42.21
Okay. Now, we
gonna go the other way.
00:14:42.24\00:14:44.25
Now, we gonna do the triceps,
so you gonna bring your arm up,
00:14:44.28\00:14:47.58
elbow in like this, okay.
00:14:47.62\00:14:50.09
And then here comes this
again to work as your resistance
00:14:50.12\00:14:53.25
and so, what we gonna do
is push down as far as you can
00:14:53.29\00:14:57.43
and then you're using
the other arm to bring it up.
00:14:57.46\00:15:00.96
Okay, so when you go down,
00:15:01.00\00:15:03.87
let's stand up
little straighter.
00:15:03.90\00:15:05.23
Okay.
00:15:05.27\00:15:06.60
Push it down,
00:15:06.63\00:15:08.00
take it all the way
extended there, good.
00:15:08.04\00:15:11.31
And this is the muscle area
00:15:11.34\00:15:12.67
that tends to really show
the fat especially for women,
00:15:12.71\00:15:17.45
they get that what we
call grandma way bye-bye fat
00:15:17.48\00:15:19.68
that after they finish waving,
00:15:19.71\00:15:21.38
it's still going
waving a little bit, okay.
00:15:21.42\00:15:23.75
And working the
triceps will help that,
00:15:23.79\00:15:26.49
but that is an area where women
tend to put on some body fat.
00:15:26.52\00:15:30.53
Okay, men not quite so much.
00:15:30.56\00:15:33.03
We have our other problems.
00:15:33.06\00:15:35.03
Fortunately you don't
have me yet, but yeah.
00:15:35.06\00:15:38.13
Okay, keep that body up right.
00:15:38.17\00:15:40.37
Okay. Press it
down, extend that arm.
00:15:40.40\00:15:43.00
Okay.
00:15:43.04\00:15:44.57
And make your,
00:15:44.61\00:15:45.94
make this triceps
work as you pull back up.
00:15:45.97\00:15:48.41
Okay. Push down.
00:15:48.44\00:15:50.18
Again as you're pulling back up,
00:15:50.21\00:15:51.55
the triceps working.
00:15:51.58\00:15:52.91
Okay.
00:15:52.95\00:15:54.28
Back down and resist,
00:15:54.32\00:15:58.02
push it down resist.
00:15:58.05\00:16:01.92
Bring it up.
00:16:01.96\00:16:03.29
Okay, one more time and back up.
00:16:03.32\00:16:06.73
Okay.
00:16:06.76\00:16:08.10
So let's do the other side now.
00:16:08.13\00:16:09.46
Okay.
00:16:09.50\00:16:10.83
So we got to
press down, hold tight,
00:16:10.87\00:16:14.44
use that other
arm to do the work.
00:16:14.47\00:16:16.71
Way down.
00:16:16.74\00:16:20.24
Okay. So I'm pushing down.
00:16:20.28\00:16:21.74
Now I'm pulling up
hard with my right hand
00:16:21.78\00:16:25.11
forcing myself to
resist with my left triceps.
00:16:25.15\00:16:29.82
And down, back up and down,
00:16:29.85\00:16:34.42
resist, pull it, back up,
00:16:34.46\00:16:37.33
press it down, way down.
00:16:37.36\00:16:40.23
You want a full range
of motion, push it down.
00:16:40.26\00:16:43.70
Okay, we're gonna do three more
00:16:43.73\00:16:45.07
and two more.
00:16:48.10\00:16:51.87
Last one push it and resist.
00:16:51.91\00:16:55.04
Good. Okay.
00:16:55.08\00:16:57.08
Ah, feels good.
00:16:57.11\00:16:58.95
Okay.
00:16:58.98\00:17:00.42
Now we gonna have some fun.
00:17:00.45\00:17:01.78
We gonna work on our legs.
00:17:01.82\00:17:03.89
What we gonna do is we gonna
do some squat, so feet apart.
00:17:03.92\00:17:07.99
Now, Ronnie, you assured me
00:17:08.02\00:17:09.36
he is in somewhat
good physical shape,
00:17:09.39\00:17:11.06
so we gonna go
head and go for this.
00:17:11.09\00:17:13.36
Now don't turn your
toes quite so far out.
00:17:13.40\00:17:16.00
Okay.
00:17:16.03\00:17:17.37
Get them little
wider in shoulder width.
00:17:17.40\00:17:19.47
Now here are the key
elements of our squat.
00:17:19.50\00:17:22.07
We gonna have our chest up.
00:17:22.10\00:17:24.21
We gonna push our hips back.
00:17:24.24\00:17:26.17
So you'll be going like you sit,
00:17:26.21\00:17:27.54
trying to sit in
the chair behind you.
00:17:27.58\00:17:29.24
We want our knees
to stay over our feet.
00:17:29.28\00:17:31.48
We just gonna cross our arms.
00:17:31.51\00:17:33.52
And we gonna squat down.
00:17:33.55\00:17:35.48
Okay.
00:17:35.52\00:17:36.85
Now you got to keep
your chest up, firm like this
00:17:36.89\00:17:40.56
and you're pushing hips
back so we'll start that motion.
00:17:40.59\00:17:43.12
Okay, start squatting down
up, bend your knees, chest up.
00:17:43.16\00:17:47.36
Okay, down.
00:17:47.40\00:17:49.76
Okay cross your
arms across your chest.
00:17:49.80\00:17:52.93
Okay, down.
00:17:52.97\00:17:55.70
Okay, chest up, squat down.
00:17:55.74\00:18:00.01
Okay, squat down and squat down.
00:18:00.04\00:18:05.65
Okay, and I'm gonna join you,
00:18:05.68\00:18:07.02
so you don't feel like
you're all alone. Okay.
00:18:07.05\00:18:08.85
Let's go down and
let's hold it there.
00:18:08.88\00:18:11.49
Okay, go down little
deeper, again back up.
00:18:11.52\00:18:15.26
Again squat down,
way down, back up.
00:18:15.29\00:18:21.26
Squat down.
00:18:21.30\00:18:23.37
Down, down, down.
00:18:23.40\00:18:25.20
Okay, try and
keep your chest up.
00:18:25.23\00:18:27.34
Okay, push your hips back.
00:18:27.37\00:18:29.97
Okay, down.
00:18:30.01\00:18:31.34
Lower your butt down.
00:18:31.37\00:18:33.71
Then back up.
00:18:33.74\00:18:35.78
Okay and down.
00:18:35.81\00:18:38.11
Down, down, down chest up.
00:18:38.15\00:18:40.55
There you go.
00:18:40.58\00:18:41.92
So, we're
sitting just like this.
00:18:41.95\00:18:43.85
Coming back up, coming down.
00:18:43.89\00:18:47.06
If everybody
watched TV this way, Ronnie,
00:18:50.06\00:18:52.19
they would be in
really good shape.
00:18:52.23\00:18:53.56
Yeah. Chest up little more.
00:18:53.60\00:18:55.36
Okay, lower your hips down.
00:18:55.40\00:18:57.33
Back up.
00:18:57.37\00:18:59.40
Okay, squat down.
00:18:59.43\00:19:02.00
Down, down, down.
00:19:02.04\00:19:04.44
Okay and up and squat down.
00:19:04.47\00:19:09.61
Okay push hips back little more.
00:19:09.64\00:19:11.91
Okay now we're gonna do is
we just gonna hold it here.
00:19:11.95\00:19:14.52
You okay.
00:19:14.55\00:19:15.88
Yeah.
00:19:15.92\00:19:17.25
Because we gonna see if
we can hold it for a minute.
00:19:17.29\00:19:19.99
That's gonna be a while.
00:19:20.02\00:19:22.92
But we will do it together.
00:19:22.96\00:19:24.83
And we've just taken
care of the first ten seconds
00:19:24.86\00:19:26.73
so we're on our way.
00:19:26.76\00:19:29.16
Squats are probably
one of the best exercises
00:19:29.20\00:19:30.93
you can do.
00:19:30.97\00:19:32.30
In fact, they're the
best exercise you can do
00:19:32.33\00:19:34.17
for overall body fitness.
00:19:34.20\00:19:36.47
And by doing the halt, you
get a good muscle stimulus.
00:19:36.50\00:19:41.41
At home if you need to stop
and rest, go ahead and do that.
00:19:41.44\00:19:47.68
We've just gone
through 30 seconds.
00:19:47.72\00:19:49.28
That will
definitely start to burn.
00:19:53.66\00:19:56.06
Forty seconds.
00:19:56.09\00:19:59.09
But once we stand back up again,
00:19:59.13\00:20:01.06
we gonna feel really good.
00:20:01.10\00:20:02.66
And know we did
something good for ourself.
00:20:02.70\00:20:04.50
Yeah.
00:20:04.53\00:20:06.00
Down to last ten.
00:20:06.03\00:20:07.64
Nine down little
more, eight, seven, six,
00:20:07.67\00:20:11.67
five, four, three, two, one.
00:20:11.71\00:20:16.11
Good.
00:20:16.14\00:20:19.61
It burns.
00:20:19.65\00:20:21.45
How about that?
00:20:21.48\00:20:22.95
Okay. Now what we're gonna do.
00:20:22.98\00:20:25.25
I'm gonna have
you use me as a wall.
00:20:25.29\00:20:27.66
Just go head and put
your right hand on my shoulder
00:20:27.69\00:20:30.16
and I want to bring your
left leg up and grab your,
00:20:30.19\00:20:34.10
bring it backwards like this
00:20:34.13\00:20:35.70
and going, get a
hold with that hand.
00:20:35.73\00:20:37.80
And you just
want to stretch there.
00:20:37.83\00:20:39.87
Now you felt
stretch in that quadricep.
00:20:39.90\00:20:43.17
Feel it there. Yeah.
00:20:43.20\00:20:45.77
Okay.
00:20:45.81\00:20:47.78
Can you hold it for
about five more seconds?
00:20:47.81\00:20:49.78
Okay. Good.
00:20:53.15\00:20:55.02
And switch.
00:20:55.05\00:20:57.15
Okay.
00:20:57.19\00:20:58.62
I'm acting as
your wall, you just--
00:20:58.65\00:21:00.66
At home you might
as well use the wall
00:21:00.69\00:21:02.09
then that will
help you to stabilize.
00:21:02.12\00:21:05.39
Some people are
really well balanced
00:21:05.43\00:21:06.76
and they can just stand
there and do it, I never tried.
00:21:06.80\00:21:09.10
Okay, and let's go
and put your leg down.
00:21:13.10\00:21:16.24
Now we gonna
stretch the hamstring quad.
00:21:16.27\00:21:18.97
So you gonna step
out, go up on your heal,
00:21:19.01\00:21:22.68
put your back leg
back little further.
00:21:22.71\00:21:25.45
Okay, bend the right knee.
00:21:25.48\00:21:28.48
Right knee.
00:21:28.52\00:21:29.85
Okay, and then you
gonna bend forward.
00:21:29.88\00:21:32.52
Keep your chest up,
so you're just like this.
00:21:32.55\00:21:35.86
Bring your foot up,
00:21:35.89\00:21:37.76
bring your toe up
there, there you go.
00:21:37.79\00:21:40.06
And then lean, chest
up and then bend over.
00:21:40.10\00:21:46.03
Okay.
00:21:46.07\00:21:47.47
Get that foot out
00:21:47.50\00:21:48.84
in front of you little bit more.
00:21:48.87\00:21:50.27
Put it out there in
front of you little more.
00:21:50.31\00:21:51.64
There you go. Up on the toe.
00:21:51.67\00:21:53.04
Keep bringing that toe up.
00:21:58.15\00:21:59.78
Toe up.
00:21:59.81\00:22:01.28
Okay, can you feel
stretch in the back of your leg.
00:22:01.32\00:22:02.78
Yes.
00:22:02.82\00:22:04.15
Okay. Just go the other way now.
00:22:04.19\00:22:05.52
Okay, toe up.
00:22:08.62\00:22:11.39
Okay. There we go.
00:22:11.43\00:22:13.70
Good. Much better.
00:22:13.73\00:22:15.73
Okay, we gonna hold
it for five more seconds.
00:22:19.80\00:22:22.00
Okay, good.
00:22:25.07\00:22:27.08
Okay, Ronnie, I'm
gonna get a mat here for you.
00:22:27.11\00:22:29.61
We gonna do an
exercise called the plank.
00:22:33.82\00:22:38.55
Okay, so you can get back down
00:22:38.59\00:22:40.22
like you're getting
into push up position.
00:22:40.26\00:22:44.36
Okay, go and get back in
your pushup position. Okay.
00:22:44.39\00:22:46.23
Now, instead of being in a
pushup position up like that,
00:22:46.26\00:22:49.26
I want you to get
down on to your elbows.
00:22:49.30\00:22:51.43
On my elbows. On your elbows.
00:22:51.47\00:22:53.47
Okay.
00:22:53.50\00:22:54.84
Go and let your hands
down just like that Okay.
00:22:54.87\00:22:57.77
Now we got a
nice plank position,
00:22:57.81\00:22:59.34
the back is nice and flat.
00:22:59.37\00:23:01.84
He looks good.
00:23:01.88\00:23:03.21
Now, this appears to
be very simple exercise.
00:23:03.24\00:23:07.28
You feel okay so far? Yeah.
00:23:07.32\00:23:09.35
But when you do
this for little while,
00:23:09.38\00:23:11.42
it can
definitely start giving you
00:23:11.45\00:23:13.36
a great exercise effect.
00:23:13.39\00:23:15.26
It's gonna work
all those core muscles.
00:23:15.29\00:23:17.13
Core muscles are
real catch phrase now.
00:23:17.16\00:23:20.20
I got to train the
core, I got to train the core.
00:23:20.23\00:23:22.13
Well, this is one
of the best exercises
00:23:22.16\00:23:24.03
you can do for the core muscles.
00:23:24.07\00:23:25.67
It's gonna be
working on your back.
00:23:25.70\00:23:27.04
It's gonna be
working on abdominals.
00:23:27.07\00:23:28.47
It's gonna be working
on those little muscles
00:23:28.50\00:23:30.07
that are right
under the tibial column.
00:23:30.11\00:23:32.54
It's gonna work a
little bit of everything.
00:23:32.57\00:23:35.08
You still doing okay? Yeah.
00:23:35.11\00:23:36.71
You're doing great.
00:23:36.75\00:23:38.31
Typically people start
out 30 seconds, 20 seconds,
00:23:38.35\00:23:42.52
somewhere in there.
00:23:42.55\00:23:43.89
If somebody has
done, is reasonably fit
00:23:43.92\00:23:46.42
or at least have done something
00:23:46.45\00:23:47.79
that should be at
least to a minute.
00:23:47.82\00:23:50.03
I'm gonna have
Ronnie do a minute and half.
00:23:50.06\00:23:53.43
Because I deemed you worthy,
it's a very biblical concept,
00:23:53.46\00:23:56.13
Ronnie, when you're
found faithful with little,
00:23:56.16\00:23:59.20
more is added on to you.
00:23:59.23\00:24:00.84
So any time somebody says,
00:24:00.87\00:24:02.20
hey you're making me do
more reps or more weight.
00:24:02.24\00:24:04.21
I tell them it's
because you're worthy.
00:24:04.24\00:24:06.41
When you have been found worthy,
00:24:06.44\00:24:07.78
we have to make you do more.
00:24:07.81\00:24:11.18
So you should be
rejoicing down there
00:24:11.21\00:24:12.71
while you're having to hold
it, and hold it, and hold it.
00:24:12.75\00:24:15.12
You doing okay? Yeah. Okay.
00:24:15.15\00:24:17.19
Are you starting to feel,
00:24:17.22\00:24:18.55
it start to come
down a little bit on you?
00:24:18.59\00:24:19.92
Yeah. Okay.
00:24:19.95\00:24:21.29
Well, you only
got 15 seconds to go.
00:24:21.32\00:24:23.86
Try and get up on
those toes will be better,
00:24:23.89\00:24:25.39
you're starting to
slack fall off a little bit.
00:24:25.43\00:24:27.36
There you go.
00:24:27.40\00:24:28.73
You're down to your last ten.
00:24:28.76\00:24:30.37
You're doing great.
00:24:30.40\00:24:31.73
You gonna have a
minute and a half of a plank
00:24:31.77\00:24:33.10
done there.
00:24:33.13\00:24:34.94
Three, two, one.
00:24:34.97\00:24:37.47
Good job. Okay.
00:24:37.51\00:24:38.84
Go and come on up.
00:24:38.87\00:24:40.21
That was great.
00:24:44.05\00:24:47.38
And you told me before the show,
00:24:47.42\00:24:48.75
you've never done
one of those before.
00:24:48.78\00:24:50.12
No.
00:24:50.15\00:24:51.49
So you did a
minute and half plank.
00:24:51.52\00:24:52.85
It feels good.
00:24:52.89\00:24:54.22
That's great. Okay.
00:24:54.26\00:24:55.59
Now we gonna do
something very simple.
00:24:55.62\00:24:57.39
We just gonna do some turns.
00:24:57.43\00:24:59.43
Go head and square
your feet up little more.
00:24:59.46\00:25:02.56
Okay. We gonna
turn and just hold that.
00:25:02.60\00:25:07.00
Now, let's go the
other direction and hold.
00:25:07.04\00:25:12.21
Real gentle turn. Okay.
00:25:12.24\00:25:16.21
This is the best
part of the workout,
00:25:16.24\00:25:17.61
this is called the cool down.
00:25:17.65\00:25:19.38
Okay, and turn...
00:25:19.41\00:25:23.65
and turn.
00:25:23.69\00:25:26.76
While trying to keep your
hips forward as much as you can.
00:25:26.79\00:25:29.69
So you feel it
turning at the waist.
00:25:29.72\00:25:32.99
Okay.
00:25:33.03\00:25:34.36
I don't encourage
people to do side bench
00:25:34.40\00:25:36.43
because I actually feel like
00:25:36.46\00:25:37.80
that encourages you to
add width to your abdominal.
00:25:37.83\00:25:42.57
Most people I know
want smaller waist,
00:25:42.60\00:25:44.31
not bigger ones.
00:25:44.34\00:25:46.68
Okay. And let's
turn one more time.
00:25:46.71\00:25:50.45
Okay.
00:25:50.48\00:25:51.81
And now what we gonna do is
00:25:51.85\00:25:53.18
we gonna do some
gentle shoulder shrugs.
00:25:53.21\00:25:56.28
Shrug up and
then roll it around.
00:25:56.32\00:25:58.85
Shrug up, roll it around.
00:25:58.89\00:26:01.52
Up and around.
00:26:01.56\00:26:04.33
Up and around.
00:26:04.36\00:26:07.13
Way up, bring
those shoulders up.
00:26:07.16\00:26:09.50
Roll it back around, bringing
way up toward your ears.
00:26:09.53\00:26:13.07
Roll it back
around and up and around.
00:26:13.10\00:26:16.77
Now, let's go
the other direction.
00:26:16.81\00:26:18.14
Come up and roll
it forward and down.
00:26:18.17\00:26:21.18
Up, little forward and down.
00:26:21.21\00:26:24.45
Up, forward and down.
00:26:24.48\00:26:26.68
Try and stand up
nice and straight, Ronnie.
00:26:26.72\00:26:28.58
Up, forward and down.
00:26:28.62\00:26:32.05
Up, forward and down.
00:26:32.09\00:26:35.26
Up, forward and down.
00:26:35.29\00:26:37.59
Good.
00:26:37.63\00:26:38.96
Okay.
00:26:38.99\00:26:41.36
That was great, did a good job.
00:26:41.40\00:26:43.23
When people are exercising,
great things gonna happen.
00:26:43.26\00:26:47.30
You gonna start losing body fat.
00:26:47.34\00:26:49.27
You gonna start feeling better.
00:26:49.30\00:26:50.87
You gonna start
getting these endorphins going
00:26:50.91\00:26:53.01
because the way God made
us, He made us to exercise.
00:26:53.04\00:26:56.85
He wants us to do and so
much information out there
00:26:56.88\00:27:00.12
that shows it's gonna
help reverse depression,
00:27:00.15\00:27:02.62
the various diseases
that are coming upon us,
00:27:02.65\00:27:05.39
the obesity problem
that's plaguing our country,
00:27:05.42\00:27:08.69
that's all gonna be help
00:27:08.72\00:27:10.36
by getting into a good
regular exercise program.
00:27:10.39\00:27:13.43
Too often though in my career,
00:27:13.46\00:27:15.66
I worked people
who want to exercise
00:27:15.70\00:27:18.43
and it's all
about worldly goals.
00:27:18.47\00:27:20.90
Certainly I have a lot
of respect for athletes,
00:27:20.94\00:27:23.10
I used to be one,
00:27:23.14\00:27:24.54
who are trying to accomplish
whatever goal have before them.
00:27:24.57\00:27:28.04
But even still, we want to do it
00:27:28.08\00:27:29.54
for the right reason.
00:27:29.58\00:27:30.91
How wonderful it is
00:27:30.95\00:27:32.28
when we come
across a top athlete
00:27:32.31\00:27:33.98
who is constantly
praising God for their ability
00:27:34.02\00:27:37.09
and the
opportunity to go out there
00:27:37.12\00:27:38.85
and witness for him by
whatever they are doing.
00:27:38.89\00:27:41.69
And that's we try and do
here as well on Body & Spirit.
00:27:41.72\00:27:44.89
We're trying to give
you good exercise programs,
00:27:44.93\00:27:47.10
but more than that,
00:27:47.13\00:27:48.46
we're trying to encourage you
to do it for the right reason.
00:27:48.50\00:27:51.10
We use the
scripture here all the time,
00:27:51.13\00:27:53.60
Philippians 4:13 which says,
00:27:53.64\00:27:55.97
"I can do all
things through Christ
00:27:56.00\00:27:58.51
who strengths me."
00:27:58.54\00:28:00.54
Claim that promise,
great things will happen.
00:28:00.58\00:28:03.21
Thank you for
joining us. God bless you.
00:28:03.24\00:28:05.01
We will see you next
time on Body & Spirit.
00:28:05.05\00:28:07.32