On Body and Spirit,
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we are trying to cover
a wide range of topics.
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Today is gonna be
a little bit unique.
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We are actually gonna
be talking about exercising
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for sports training.
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Find out all about it
next on Body and Spirit.
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I am Dick Nunez
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co-owner of Fit-In-15
personal training systems,
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welcome to Body and Spirit.
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We have been doing a lot
of different programs here,
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covering of wide
range of problems
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that come on people's way.
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We haven't talk a
lot about development,
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and this workout
can do awesome things
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to help anybody at any stage.
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I spent lot of
years in athletics
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in my younger days,
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and even though not
involve with it any more,
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I can still appreciate
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the dedication and determination
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it takes to
become the best athlete.
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So we're gonna talk
about that a little bit
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as we get in to our workout,
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and show you just how
good of a workout you can get
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even though we are
gonna be using no equipment
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and something you can do
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in the comfort of your own home.
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So ready to get started.
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Helping me out will be Lisa
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who is a
Personal Trainer as well,
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and also Fischer
who is a multi-athlete.
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You're 47 years old?
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No, I'm kidding.
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He is 12, almost 13.
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So he is gonna be doing
some exercise with us today.
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And so he wants to know
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if he can get a
good hard work out,
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just doing this type of thing,
and we gonna do that for him.
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We need to start
by just warming up,
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and we're gonna
warm our shoulders up
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and we're gonna start
by doing some arm circles.
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We're gonna come up and around
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like you're doing a
back stroke in the water.
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I can't swim, so
this is the best I can do
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to make it feel
like I am swimming.
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So you just
gonna go up and around,
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loosing your shoulders up.
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As around, put a little stress
on them and just a moment here.
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So up and around,
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up and around
take a big breath in.
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Okay, now let's
go the other way.
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We're gonna go up
and around to the front.
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Up and around,
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up and around,
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up and around,
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up and around.
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Keep those arms straight,
bring them up and around.
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If your shoulders
are popping and cracking,
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then don't worry
because as time goes on,
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it should get better.
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Okay, go and relax.
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Now in order to do this,
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we're gonna have Lisa
do a modified version of it
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because some people
at home might think,
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"Well, this is a sports workout,
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there is no way I can do it."
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Well, that's not entirely truth.
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There are gonna
be things you can do,
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and so Lisa will do
the modified version.
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You get to do
whatever I tell you to do.
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So we're gonna work
you a little bit harder,
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and so, we're
gonna start by doing
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a thing called push up medley.
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And so Lisa is gonna
demonstrate the push up medley.
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And I want you to go
down and position there
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so you can see what's going on.
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And just do one of
the close-grip once.
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Okay, she is gonna do
one push-up like that.
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Now go wide.
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Okay, and down,
and now go regular,
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and down, okay.
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And go and rest
for a second there.
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Now, she is gonna modify
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so she gets to do off her knees,
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you don't get to do that.
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Alright. You're
gonna get down there.
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Okay, go down, get
on push-up position,
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and get a
triangle position there.
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Okay, so what you're gonna try
and do is you're gonna do 10,
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and then we will go to
10 wide and 10 regular.
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Lisa is gonna do the modifying,
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she is gonna do
a five, five, five.
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Okay, so let's go ahead.
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Very good.
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Push-ups are a great movement
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for overall upper body strength.
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A lot of people
have done great things
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just by doing push-ups,
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I remember a great
running back, crucial walker,
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used to do push-ups
between every commercial
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when he watch TV
and great thing happen.
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Okay, now get wide.
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Okay, and go ahead.
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Very good, Fischer.
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Looks good, Lisa.
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Okay, you go and rest,
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and I'll go and
finish Fischer off over here.
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Finish off would
be the optimum word.
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Okay, regular position now.
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Oh, you know,
you're not done yet.
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Alright.
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Okay, 10 of those.
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Now I will be giving him a hand
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just in case we are not
able to get through all of it.
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Seven, eight,
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nine, ten, okay.
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Now it's getting
a little tougher,
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we are going
back to the triangle,
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and I'm right here with you.
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Okay?
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Alright, let's go,
down up, push strong.
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One, two,
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three, four,
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five, six,
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seven, eight,
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nine, ten, okay.
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Now let's go the wide again.
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Okay, go.
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One,
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strong, two,
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strong up the bottom, three,
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four, excellent,
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five, six,
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seven, good.
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Eight, two more,
come on, Fischer, nine.
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Okay, regular now right there.
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Okay, down and up strong.
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Two,
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three, four.
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Come on, push strong.
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Six,
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eight, nine, way
up, ten, good job.
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Alright.
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You are there, you alright?
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Yeah. Okay.
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Thank God that I got to modify.
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Okay, what we're gonna do is
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we're gonna
stretch out a little bit,
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let you rest for a moment.
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Okay, hands behind the head
and just push your elbows back.
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Just take some nice
deep breaths, head up.
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And you want to
feel that stretch
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into your chest
there right through here.
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Alright?
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Okay, now what you gonna
do is give yourself a hug.
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Fold your shoulder
blades way up hard.
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There you go, you okay?
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Yeah.
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Alright, amazing what a
few push-ups can do, right?
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Okay, let's go back,
hands behind the head again.
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Stretch back,
push your elbows back,
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feel the stretch.
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Okay, and give yourself a hug.
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Okay.
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You did a good job
on that by the way.
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You did good job, too.
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Okay, rest.
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Now we're gonna do
some back exercise,
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and I'm gonna have
you do something different
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than he is going to do.
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I want you to
do the one-arm row.
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So you gonna help yourself
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by grabbing with the other hand
and give that the resistance.
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So I want you go
and do left arm first.
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No, switch your legs.
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There you go, okay.
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And to go with
an over-grip there,
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there you go, okay.
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And you're gonna do
21 arm rows there, okay?
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So you can go and start
that, then you'll switch sides.
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You're gonna lay
down your back here.
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Okay?
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Here, you're gonna
need a partner for this one.
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Okay, you're gonna
bounce up your heels there,
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and grab my hands here.
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Okay, now you're doing a
pull-up and then back down.
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Good, very good,
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excellent, excellent.
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Keep going, pull,
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way down,
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pull,
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pull,
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pull,
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pull...
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pull.
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You're fine, pull.
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Okay, that's good, good.
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Now what you gonna do
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is you can just put like a stick
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or a solid rod
across some chairs.
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Lay on that, you can stretch
down, and do pull-ups that way,
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that's a good way
to start developing
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ability to do
regular pull-ups, okay?
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Yep, switch side.
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So this one is like we are
doing some sign motion here
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and this is working.
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Latissimus dorsi,
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the muscles
that rotate the calf.
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And it's a good
way to give yourself
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a good
stimulation of back muscles
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very important
especially for women,
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because it helps
with posterior muscles.
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Looking good, pull it.
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Yeah.
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Did you get that wood cut?
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Tried to. Okay, tried to, okay.
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We are doing alright? Yeah.
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You don't look quite as ready
this time after that first one.
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Now we're gonna do
good shoulder exercise.
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And you get to do these, too.
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But you have to do the modified,
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so if you want to--
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While you're doing this,
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I'd like you to just bring your
arms down every now and then,
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just so people at home can see
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that you can just
take a break in it
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as you're going
through the process.
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You're gonna go
ahead and follow me,
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okay, we'll put our arms up.
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Okay, we're
gonna do arm circles,
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just like that.
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And we're gonna start
with small arm circles.
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Now we're gonna make
the arm circles bigger.
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Okay, now, let's go to smaller.
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Okay, now we're gonna
make them bigger again.
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Okay, now let's
go over backwards,
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and reverse it, small.
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And a little bigger...
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and small.
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Okay, that's back to the front.
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Okay, now backwards.
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Whenever you'd
stop and exercise,
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you get 50percent
of your strength back
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after the first two seconds.
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So it's okay to
stop for a moment.
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But not for you,
you've got to keep going.
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Okay, you're staying with me,
okay, back to the front again.
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Okay, obviously,
the harder we work,
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the more we get out of it.
00:10:56.12\00:10:58.22
Okay, backwards again,
00:10:58.25\00:11:01.62
and front again,
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and back,
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and front,
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now big,
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now small.
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Okay, you're doing
good, you are doing good.
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Okay, let's hold.
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Hold out
straight, totally straight.
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Okay, now, and we're gonna see
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if we can hold
for a minute, okay.
00:11:22.48\00:11:24.75
Now Lisa you can drop yours.
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I want you to
drop yours after 20,
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and then go and
come back into it, okay.
00:11:29.18\00:11:32.19
There is 10 seconds,
arms out nice and straight,
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little straight,
up, up, up, up, up.
00:11:36.32\00:11:38.79
There you go,
00:11:38.83\00:11:40.16
and smile like
you have a good time,
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there you go, okay good.
00:11:41.86\00:11:44.73
Okay, Lisa, come back up.
00:11:44.77\00:11:46.30
Now good.
00:11:46.33\00:11:47.67
Hold tight, hold
tight, you're looking good.
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Okay, Lisa, you can
drop yours down again, okay.
00:11:59.18\00:12:02.72
You are doing alright?
00:12:02.75\00:12:04.09
Okay, good.
00:12:04.12\00:12:05.45
Keep holding
it, keep holding it.
00:12:09.66\00:12:11.39
Okay, Lisa, go and
engage one more time.
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You're starting to burn, yet?
00:12:18.90\00:12:20.24
Yeah.
00:12:20.27\00:12:21.60
Okay, up little higher,
00:12:21.64\00:12:22.97
up, up, up, up.
00:12:23.00\00:12:24.61
And we got about
10 seconds to go,
00:12:29.81\00:12:32.51
nine, eight, seven,
00:12:32.55\00:12:35.85
hold that there, six,
00:12:35.88\00:12:37.39
five, four, three, two, one.
00:12:37.42\00:12:42.56
Oh, yeah.
00:12:42.59\00:12:43.93
Oh, that feels good.
00:12:43.96\00:12:45.89
Okay, now we're gonna do
00:12:45.93\00:12:48.36
is really just shrug our
shoulders up and back down.
00:12:48.40\00:12:51.73
Shrug up and down,
00:12:51.77\00:12:54.24
up and down,
00:12:54.27\00:12:56.54
up and down,
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up and down,
00:12:58.81\00:13:01.08
up and down,
00:13:01.11\00:13:03.28
up and down,,
00:13:03.31\00:13:05.41
up, down,
00:13:05.45\00:13:07.52
up, down,
00:13:07.55\00:13:09.72
up, down five more times.
00:13:09.75\00:13:13.42
Way up,
00:13:13.46\00:13:15.39
way up,
00:13:15.42\00:13:17.23
and up,
00:13:17.26\00:13:19.23
and up, Good, okay.
00:13:19.26\00:13:21.06
Now Lisa, what we're gonna do is
00:13:21.10\00:13:22.83
we're gonna do some arm curls.
00:13:22.86\00:13:24.77
And the way we're gonna do it
is you'll take your right arm,
00:13:24.80\00:13:28.00
palm's up, okay?
00:13:28.04\00:13:29.84
Put the left hand on top.
00:13:29.87\00:13:31.21
You're gonna use
yourself as resistance,
00:13:31.24\00:13:33.38
and like you do 20
reps on each side, okay?
00:13:33.41\00:13:36.54
And as soon as you do 20
there, go and switch over.
00:13:36.58\00:13:38.41
You're gonna come over by me.
00:13:38.45\00:13:40.35
You're gonna turn and face me.
00:13:40.38\00:13:42.62
Okay, you'll hold
both palms up, okay?
00:13:42.65\00:13:45.75
And we're gonna curl up,
00:13:45.79\00:13:47.42
hold it tight,
up, up, up, up, up.
00:13:47.46\00:13:50.96
Hold it there.
00:13:50.99\00:13:54.83
Work now, work,
let me push you down.
00:13:54.86\00:13:57.07
Alright. No, no.
00:13:57.10\00:13:58.43
No, you hold there, yeah.
00:13:58.47\00:14:01.90
Good.
00:14:01.94\00:14:03.27
Good, down, down, now back up.
00:14:04.24\00:14:06.21
Up, up, up, up, up, up, hold it.
00:14:07.84\00:14:11.11
Good, good,
good, all the way down,
00:14:11.15\00:14:13.88
back up, curl it,
00:14:13.92\00:14:16.52
curl it.
00:14:16.55\00:14:17.89
Down, down, down, down, down,
00:14:20.56\00:14:23.09
up, up, up, up, up, up,
00:14:23.12\00:14:29.63
hold it there.
00:14:29.66\00:14:31.03
One, two, hold, three, four,
00:14:31.07\00:14:35.47
five, six, come on, hold, seven,
00:14:35.50\00:14:38.77
eight, nine, ten, good.
00:14:38.81\00:14:41.68
How do we time that
out? You almost done there?
00:14:43.35\00:14:44.91
Okay, you've got
those biceps grown?
00:14:45.98\00:14:47.88
Okay good deal.
00:14:47.92\00:14:49.95
How about you? Did
you feel your biceps?
00:14:49.98\00:14:51.55
Yep. Okay.
00:14:51.59\00:14:52.92
Are you sure?
00:14:52.95\00:14:54.29
Okay.
00:14:54.32\00:14:55.66
Now we're gonna do some triceps.
00:14:55.69\00:14:57.16
And the way I want you do that,
00:14:57.19\00:14:58.53
Lisa, is we're gonna block here
00:14:58.56\00:15:00.50
and you'll push
all the way down.
00:15:00.53\00:15:02.90
Okay,
00:15:02.93\00:15:04.27
you got to come over by here.
00:15:04.30\00:15:06.03
Okay, and so she
is doing that way,
00:15:06.07\00:15:07.50
she is doing resistance.
00:15:07.54\00:15:08.87
I'm gonna do his by
giving him his resistance.
00:15:08.90\00:15:12.37
Okay, Lisa is going
to do 20 on each side.
00:15:12.41\00:15:14.44
Hold it tight right
there, there you go.
00:15:18.21\00:15:21.98
So we are doing the same motion,
00:15:22.02\00:15:23.99
Lisa is providing
her one resistance,
00:15:24.02\00:15:26.65
so you can modify to
your own personal need.
00:15:26.69\00:15:31.59
With Fischer, hold it there,
00:15:31.63\00:15:34.26
I am giving him the resistance,
00:15:34.30\00:15:35.63
so he has no control
over how hard I'm gonna push.
00:15:35.66\00:15:39.00
Okay, hold it.
00:15:39.03\00:15:40.77
Hold it tight,
tight, tight, tight, tight.
00:15:40.80\00:15:44.67
Okay, keep those
elbows in, push down.
00:15:44.71\00:15:47.31
Push it, push it, push it, up.
00:15:47.34\00:15:51.65
Hold it, hold it, hold
it, hold it right there.
00:15:51.68\00:15:53.35
Don't let it move.
00:15:53.38\00:15:55.25
Okay, push down, push down,
00:15:55.28\00:15:57.95
back up, hold it tight.
00:15:59.29\00:16:01.69
Come on, hold it tight, tight,
tight, tight, tight, tight.
00:16:01.72\00:16:04.83
Okay, push down, hold
it there, hold it there.
00:16:04.86\00:16:09.26
Don't let it move.
00:16:09.30\00:16:11.53
Don't let it move.
00:16:11.57\00:16:12.90
You've got it,
Fischer. Push Fischer.
00:16:12.93\00:16:14.77
She is giving you
encouragement, come on,
00:16:14.80\00:16:16.81
come on, good.
00:16:16.84\00:16:19.31
Alright.
00:16:19.34\00:16:20.84
Good job.
00:16:20.88\00:16:23.08
Okay, we're
feeling those arms yet?
00:16:23.11\00:16:25.01
Okay.
00:16:25.05\00:16:27.78
Fischer is a football fan,
00:16:27.82\00:16:29.15
he wants to have
arms like Clay Matthews,
00:16:29.18\00:16:30.55
so you go out there and make sac
00:16:30.59\00:16:31.92
and give
everybody a flex, right?
00:16:31.95\00:16:33.42
Yep.
00:16:33.46\00:16:34.79
Okay, well, we got
to put some on there.
00:16:34.82\00:16:36.93
Alright.
00:16:36.96\00:16:38.29
So now we're gonna
do some leg action.
00:16:38.33\00:16:39.66
Now this where it can get fun
00:16:39.69\00:16:41.56
but we need to
warm-up just a little bit,
00:16:41.60\00:16:44.30
and so we are gonna
do some squads there.
00:16:44.33\00:16:46.74
You okay? Yeah.
00:16:46.77\00:16:48.20
Do you rest for second? No.
00:16:48.24\00:16:49.90
Okay, you sure? Yeah.
00:16:49.94\00:16:51.91
Okay.
00:16:51.94\00:16:53.27
So, Lisa, we're
gonna do some squats
00:16:53.31\00:16:55.18
and so I want you go
ahead and demonstrate one.
00:16:55.21\00:16:57.51
You're going to cross the arms.
00:16:57.55\00:16:59.01
Okay, and squat
down and back up.
00:16:59.05\00:17:01.28
Okay? Perfect.
00:17:01.32\00:17:02.65
Now you see how go and
do a couple more times,
00:17:02.68\00:17:04.65
see how the hips go back,
knees to wherever the feet,
00:17:04.69\00:17:08.22
and just like that, okay.
00:17:08.26\00:17:09.59
So, why don't you join her?
00:17:09.62\00:17:10.96
And let's do 20 of them.
00:17:10.99\00:17:12.33
Lisa, you do the count.
00:17:12.36\00:17:13.70
Okay, down and up, go and go.
00:17:13.73\00:17:15.96
This is a great over
all, whole body workout.
00:17:16.00\00:17:19.17
It's a compound movement,
it works the gluteus maximus.
00:17:19.20\00:17:22.54
It works the quadriceps,
it works the hamstrings.
00:17:22.57\00:17:25.84
And since Lisa does a
lot of instructing on this,
00:17:25.87\00:17:29.31
I knew she would
have great form at this.
00:17:29.34\00:17:31.61
So, we're looking good.
00:17:31.65\00:17:32.98
Good job, Fischer,
you're looking good.
00:17:35.52\00:17:37.42
This is gonna get
the legs warmed up,
00:17:37.45\00:17:39.35
and ready for what
we are going to do next.
00:17:39.39\00:17:42.42
It's gonna be a lot of fun.
00:17:42.46\00:17:43.79
Two more. Okay, two more.
00:17:46.39\00:17:48.00
Okay, very good. Okay.
00:17:49.53\00:17:51.57
Getting those legs
warmed up little bit?
00:17:51.60\00:17:52.97
Yeah.
00:17:53.00\00:17:54.34
Okay, now,
00:17:54.37\00:17:56.47
I know you're also a
basketball player, right?
00:17:56.50\00:17:58.64
And I'm sure one of these days,
00:17:58.67\00:18:00.01
you would like to get on a
fast break and jump up there
00:18:00.04\00:18:02.34
and just slam
the ball down, right?
00:18:02.38\00:18:04.35
Wouldn't that be fun? Yeah.
00:18:04.38\00:18:05.78
Okay, I use to do all that,
00:18:05.81\00:18:07.15
so I remember how
much fun that was.
00:18:07.18\00:18:09.48
And you don't
want slam it, okay.
00:18:09.52\00:18:12.42
Oh, I'd like to. You'd like to.
00:18:12.45\00:18:14.79
Okay, so what we're
gonna do is called 10-10 jumps.
00:18:14.82\00:18:17.36
It's a exercise we
use a lot at Fit-In-15.
00:18:17.39\00:18:20.40
And it helps athletics to get
00:18:20.43\00:18:21.96
to maximize their
vertical jump ability.
00:18:22.00\00:18:24.63
And so what we are gonna do is
00:18:24.67\00:18:26.00
I am gonna have Lisa again do
00:18:26.03\00:18:27.37
a modified
version of the 10-10 jump
00:18:27.40\00:18:29.64
where she is not
actually gonna leave the floor.
00:18:29.67\00:18:31.44
Okay, but go ahead and do
one of the 10-10 jumps regular
00:18:32.51\00:18:35.04
where you actually jump up.
00:18:35.08\00:18:36.41
Right down, okay, good.
00:18:37.98\00:18:40.32
Okay, Lisa used
to be a cheer leader,
00:18:40.35\00:18:42.05
and she was known for her
jumping ability back then.
00:18:42.08\00:18:44.29
So we're gonna modify
00:18:44.32\00:18:45.65
and go ahead
and show a modified.
00:18:45.69\00:18:47.02
Okay, and just gonna come
up on to the toes like that.
00:18:48.49\00:18:50.93
Okay, so you're gonna
jump up and land in your squat.
00:18:50.96\00:18:52.56
Okay? Alright.
00:18:52.59\00:18:53.93
So you're ready?
00:18:53.96\00:18:55.30
Okay, squat down.
00:18:55.33\00:18:56.67
Okay, jump,
00:18:56.70\00:18:58.23
jump, jump,
00:18:58.27\00:19:01.14
jump, jump, jump,
00:19:01.17\00:19:05.37
jump, jump,
00:19:05.41\00:19:08.41
jump, jump, hold it there.
00:19:08.44\00:19:11.71
Get in your squat position?
00:19:11.75\00:19:13.31
Hold, one, two, there, four,
00:19:13.35\00:19:17.59
five, six, seven, eight, nine,
00:19:17.62\00:19:22.32
jump,
00:19:22.36\00:19:24.33
jump, jump,
00:19:24.36\00:19:27.83
jump,
00:19:27.86\00:19:29.30
jump, jump,
00:19:29.33\00:19:32.40
jump,
00:19:32.43\00:19:34.10
jump, jump,
00:19:34.14\00:19:37.01
jump, down hold.
00:19:37.04\00:19:38.37
Okay, that's good
for the modified, Lisa.
00:19:38.41\00:19:40.54
Two, there, four, five, downer,
00:19:40.58\00:19:43.85
six, seven, eight, nine, ready?
00:19:43.88\00:19:46.92
You have to jump,
00:19:46.95\00:19:48.58
jump, jump,
00:19:48.62\00:19:51.15
jump, jump, jump,
00:19:51.19\00:19:54.96
jump, jump,
00:19:54.99\00:19:57.43
jump,
00:19:57.46\00:19:58.79
jump, jump, hold.
00:19:58.83\00:20:02.00
One, two, chest up,
00:20:02.03\00:20:03.93
three, four, five,
six, seven, eight, nine,
00:20:03.97\00:20:10.71
ten, good.
00:20:10.74\00:20:12.07
Very good.
00:20:13.07\00:20:14.41
Now we need to
stretch the quadriceps there.
00:20:15.31\00:20:18.35
So Lisa, use me as a wall
here, put your arm like that,
00:20:18.38\00:20:22.28
stretch your left leg there.
00:20:22.32\00:20:25.52
Pull up. Oh, like this.
00:20:25.55\00:20:26.89
Yeah, come over to me.
00:20:26.92\00:20:29.32
Put your left
hand on my shoulder.
00:20:29.36\00:20:32.26
Put it right there.
00:20:32.29\00:20:33.80
Okay, now grab your right ankle,
00:20:33.83\00:20:36.26
there you go.
00:20:36.30\00:20:37.63
So you are
stretching the quadriceps.
00:20:40.70\00:20:42.20
Flexibility is
really important to your age
00:20:45.87\00:20:47.61
as you start developing this
big muscles you're gonna get.
00:20:47.64\00:20:51.11
You want to keep stretching.
00:20:51.15\00:20:52.48
Okay, switch.
00:20:56.48\00:20:58.82
Put your other hand
on me, turn your body.
00:20:58.85\00:21:01.62
Okay, put your hand up on me.
00:21:01.66\00:21:03.19
Okay, that worked.
00:21:03.22\00:21:04.56
You okay?
00:21:07.76\00:21:09.26
Yeah.
00:21:09.30\00:21:10.63
Close it,
00:21:16.00\00:21:17.51
you do it stretch
for about 15 seconds.
00:21:17.54\00:21:21.14
Okay, good.
00:21:21.18\00:21:23.24
Now we're gonna stretch
00:21:23.28\00:21:25.88
the hamstrings.
00:21:25.91\00:21:27.25
Pull one leg out,
00:21:27.28\00:21:28.85
up on the heel,
00:21:28.88\00:21:30.69
lean forward into it,
00:21:30.72\00:21:32.65
chest up.
00:21:32.69\00:21:34.02
Okay, go and bend over.
00:21:34.72\00:21:37.53
So you feel stretch in the back?
00:21:37.56\00:21:38.89
Okay, let's switch.
00:21:45.27\00:21:49.57
Okay, down,
00:21:49.60\00:21:52.91
close it tight.
00:21:52.94\00:21:54.28
Okay, and rest.
00:21:58.95\00:22:00.62
Okay.
00:22:03.25\00:22:04.89
Now we're gonna do,
it's called the plank.
00:22:04.92\00:22:07.32
Lisa may be doing
modified version of it.
00:22:07.36\00:22:10.03
So first of all,
00:22:10.06\00:22:11.39
go and
demonstrate a regular plank.
00:22:11.43\00:22:16.06
Do you want the elbows
down? Yeah, elbows down.
00:22:16.10\00:22:18.77
Okay, there is
regular plank right there.
00:22:18.80\00:22:20.94
Okay, so that's
what you're gonna do.
00:22:20.97\00:22:22.47
Okay and Lisa, when you do it,
00:22:22.50\00:22:23.84
I want you to
stand on your knees.
00:22:23.87\00:22:25.51
Okay, go ahead and climb down.
00:22:25.54\00:22:27.84
Okay, you're in the
position, okay, plank.
00:22:29.74\00:22:32.11
Okay, so now what Lisa is doing
00:22:33.18\00:22:34.52
she is got into
a modified position
00:22:34.55\00:22:36.25
where she is on her knees,
and this will help you develop
00:22:36.28\00:22:39.49
so you can do it for
longer period of time.
00:22:39.52\00:22:42.19
And then Fischer here is
in a regular plank position.
00:22:42.22\00:22:45.33
Alright, keep that
back nice and flat.
00:22:45.36\00:22:48.96
And you hold your position.
00:22:49.00\00:22:50.87
You comfortable there, Fischer?
00:22:50.90\00:22:52.63
Now this is a great
exercise for the core area
00:22:52.67\00:22:55.94
and the stronger the core
area is the better of you can be
00:22:55.97\00:22:58.57
especially, athletically,
well, in any aspect of life.
00:22:58.61\00:23:00.98
Because obviously,
00:23:01.01\00:23:02.34
if you trained for any
type of sporting activity,
00:23:02.38\00:23:05.05
you're trained for the things
00:23:05.08\00:23:06.41
you want to do
whether it be golfing,
00:23:06.45\00:23:07.82
bowling,
swimming, cycling, hiking,
00:23:07.85\00:23:11.15
whatever it is you want to do.
00:23:11.19\00:23:13.05
Getting out there
in the great outdoors,
00:23:13.09\00:23:14.86
you're gonna be
that much better of
00:23:14.89\00:23:16.22
if your muscles
are in good shape.
00:23:16.26\00:23:18.53
Lisa, I'm gonna have
you go for 10 more seconds.
00:23:18.56\00:23:22.03
Fischer, you're doing okay?
00:23:22.06\00:23:23.40
Yeah.
00:23:23.43\00:23:24.77
Alright, good job.
00:23:24.80\00:23:26.33
Okay, Lisa, you
go ahead and rest.
00:23:26.37\00:23:28.87
Fischer, keep hanging in there.
00:23:28.90\00:23:30.31
Usually 30 seconds
is good starting point.
00:23:32.27\00:23:35.74
If somebody has
done some exercise,
00:23:35.78\00:23:37.51
they can usually
last about a minute.
00:23:37.55\00:23:40.12
So Fischer has been
doing lots of sports,
00:23:40.15\00:23:41.95
so we are gonna
take him for a minute,
00:23:41.98\00:23:43.95
may be a minute and a half.
00:23:43.99\00:23:45.32
We'll see how he does here.
00:23:45.35\00:23:48.59
Okay, you've almost hit
00:23:48.62\00:23:49.96
the first minute there, Fischer.
00:23:49.99\00:23:51.46
And 10 more seconds
we will be at one minute.
00:23:55.96\00:23:58.17
Doing great,
00:23:59.57\00:24:01.60
hang in there.
00:24:01.64\00:24:03.34
Okay, see if you
can do 30 more seconds,
00:24:05.64\00:24:07.21
you are doing
good, keep breathing.
00:24:07.24\00:24:09.98
You are doing
great, doing great.
00:24:10.01\00:24:12.18
Now you down to 20,
00:24:15.32\00:24:16.65
good job, good job, good job.
00:24:17.82\00:24:19.75
We are almost to the
best part of workout,
00:24:22.02\00:24:23.66
that's the cool down part.
00:24:23.69\00:24:25.46
So you're down to your last ten,
00:24:25.49\00:24:27.53
nine, eight, seven, six, five,
00:24:27.56\00:24:32.87
four, three, two, one, good job.
00:24:32.90\00:24:37.47
Excellent, that's good.
00:24:40.78\00:24:42.81
Good job. Now go
and take the mat.
00:24:42.84\00:24:44.78
Both Lisa and I have trained
00:24:50.52\00:24:51.85
a lot of athletics,
what do you thinking?
00:24:51.89\00:24:53.22
You got to go and form
self thing? Yeah, I do, too.
00:24:53.25\00:24:55.22
You're doing a good job.
00:24:55.26\00:24:56.59
Here is the beauty with training
00:25:01.36\00:25:03.06
is one of the things
that people do so often.
00:25:03.10\00:25:05.70
Fischer and I see.
00:25:05.73\00:25:07.07
Is he over
trained? They do too much.
00:25:07.10\00:25:09.04
And if you do too
much, you don't recover.
00:25:09.07\00:25:11.61
And I used to work out
00:25:11.64\00:25:13.17
seven days a
week four hours a day
00:25:13.21\00:25:14.84
and even used to work out
with Arnold Schwarzenegger
00:25:14.88\00:25:16.58
back in my early days.
00:25:16.61\00:25:18.98
But I didn't get to
the best of my training
00:25:19.01\00:25:20.68
until I get started doing
15 minutes 3 times a week.
00:25:20.72\00:25:23.18
When I was 46 years old,
00:25:23.22\00:25:24.89
I worked up to a
500 pound bench press.
00:25:24.92\00:25:28.16
That's what Clay
Matthews could if I do.
00:25:28.19\00:25:30.29
And so that very
important to just make sure
00:25:30.33\00:25:32.89
you trained for the
right period of time
00:25:32.93\00:25:34.50
to maximize your development.
00:25:34.53\00:25:36.26
Okay, we're gonna finish off
00:25:36.30\00:25:37.70
by just by doing
some light rotations.
00:25:37.73\00:25:40.74
And turn, and turn,
00:25:40.77\00:25:45.31
and turn, and turn,
00:25:45.34\00:25:49.58
and turn,
00:25:49.61\00:25:51.68
and turn, and turn.
00:25:51.71\00:25:54.85
This is the easy part.
00:25:54.88\00:25:56.22
And turn, and turn.
00:25:56.25\00:25:59.92
Almost done, turn,
00:25:59.95\00:26:02.56
and turn.
00:26:02.59\00:26:04.59
This is important aspect
00:26:04.63\00:26:06.29
of any type of sports training
as well, again for golfers.
00:26:06.33\00:26:11.23
If there are any
golfers out there,
00:26:11.27\00:26:12.97
it's important to make
sure you have good twist ability
00:26:13.00\00:26:15.74
from both sides 'cause
golfer swings the golf club
00:26:15.77\00:26:18.54
from one direction only.
00:26:18.57\00:26:20.11
And one side of their
back, it's over developed
00:26:20.14\00:26:21.98
and they start
having back problems.
00:26:22.01\00:26:23.81
And they wonder, "What
in the world is happening?"
00:26:23.85\00:26:25.25
Well, if they would develop
the other side of their back,
00:26:25.28\00:26:27.45
then they wouldn't
have so many back problems.
00:26:27.48\00:26:29.55
Okay, good.
00:26:29.58\00:26:30.92
Sports have been
something that's been around
00:26:33.49\00:26:35.09
for a long time, even
back in the Apostle Paul days,
00:26:35.12\00:26:37.83
he has talked about
getting involved in sports
00:26:37.86\00:26:40.60
or what you
should as far as training
00:26:40.63\00:26:43.20
and trying to do
the best you can.
00:26:43.23\00:26:45.00
But it also goes on to say,
00:26:45.03\00:26:46.97
people do it in
the world of sports
00:26:47.00\00:26:48.77
for a corruptible crown,
00:26:48.80\00:26:50.41
but we want to do it
for an incorruptible crown.
00:26:50.44\00:26:53.21
We're training our
bodies for the right reason.
00:26:53.24\00:26:55.44
We want to glorify
our God with our bodies.
00:26:55.48\00:26:58.01
Pastor Paul goes on to say
00:26:58.05\00:26:59.55
"I beat my body
and make it my slave.
00:26:59.58\00:27:01.52
And after I have
preached on to others,
00:27:01.55\00:27:02.88
I myself shall
not be a cast away."
00:27:02.92\00:27:04.79
That's I Corinthians 9:27.
00:27:04.82\00:27:06.86
So he understood that discipline
00:27:06.89\00:27:08.82
of athletic training,
00:27:08.86\00:27:10.19
he also understood about
00:27:10.23\00:27:12.33
not becoming a
slave to anything.
00:27:12.36\00:27:14.33
He wasn't gonna be
master by anything,
00:27:14.36\00:27:15.83
he was gonna do all
things to the glory of God.
00:27:15.86\00:27:18.07
He also pinned the
famous words in Philippians 4:13
00:27:18.10\00:27:21.70
where he says,
00:27:21.74\00:27:23.07
"I can do all
things to the Christ
00:27:23.10\00:27:24.64
that strengthens me."
00:27:24.67\00:27:26.01
Many athletics out
there in the world today
00:27:26.04\00:27:27.84
do it all for self
glory, pumping them self up,
00:27:27.88\00:27:31.51
praising them self
up, or praising them self.
00:27:31.55\00:27:33.62
But there are people out
there in the sports world
00:27:33.65\00:27:35.88
who always gives glory to God.
00:27:35.92\00:27:38.05
And that's the
thing that's so remarkable
00:27:38.09\00:27:39.95
and makes sit so encouraging
to see athletics out there
00:27:39.99\00:27:42.79
who have taken
their God given talents
00:27:42.82\00:27:45.23
and given the
praise back to the Creator
00:27:45.26\00:27:47.20
and using what
God has given them
00:27:47.23\00:27:49.56
to reach million of
people around the world,
00:27:49.60\00:27:52.27
showing them
there is a better way.
00:27:52.30\00:27:54.04
So encourage
your body and spirit
00:27:54.07\00:27:55.77
always to keep your
eyes focused on God.
00:27:55.80\00:27:58.17
Give it to your best effort
00:27:58.21\00:27:59.54
knowing that you are training
for His glory not your own.
00:27:59.57\00:28:02.24
Great things will
happen. God bless you!
00:28:02.28\00:28:04.35
We'll look forward to see you
next time on Body and Spirit.
00:28:04.38\00:28:06.95