Have you ever wondered
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if you can get a good
strength training workout
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at home without equipment?
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Well, you can.
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Want to find out how?
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Stay tuned to Body & Spirit.
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I'm Dick Nunez,
co-owner of Fit-in-15
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personal training systems.
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Welcome to Body & Spirit.
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Today we're gonna have
a little different show,
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we're gonna be
focusing on strength training.
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We covered so many
topics on this show
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and we do all sorts of
workouts including ones
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that you can
just do it in a chair.
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But this one isn't
going to be that way.
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It's actually
gonna be pretty intense
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and so we had to find
somebody just right for it
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and we got just the person.
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So, Brandon, come on in.
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Brandon has spent some
time working out before
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and so he tells me to
bring it on, so I will.
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So we're gonna start by
just warming up a little bit,
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Brandon, make
sure your shoulders
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and so forth are all loose.
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So let's just do some
arm circles real gentle
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and so just like you're
doing a backstroke in the pool,
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except we're gonna be
doing it through the air here.
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Just up and around, and
up and a round, real gentle.
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Up and around, up and around.
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Okay, let's go
back the other way now.
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It does get harder from here.
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I kind of expected it. Okay.
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Okay, and let's
go backwards again.
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Lot of people
have misconceptions
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about working out, they think
they need to workout for hours
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in order to get a
good strength workout
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and that's not the case at all.
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Okay, back the other way.
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Brandon, there
was a time in my life
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I used to work out seven
days a week, four hours a day,
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I've even worked out
with Arnold Schwarzenegger
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back in my early days
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and I actually got much stronger
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doing my 15 minute workout,
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three days a week,
and every date on that,
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seven day a week,
four hour day routine.
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Wow! Okay.
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In fact when I was 46 years old,
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I actually worked up
to 500 pound bench press
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doing just 15
minutes, three times a week.
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Amazing.
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And I still do that
although I'm a lot smaller now
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than I used to be.
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So anyhow we're gonna get into
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a good strength
training program.
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We're gonna start
by doing push-ups,
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we're not going to
just do typical push-ups.
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We're gonna do what's
called ten second push-ups
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and we go real slow,
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we actually
recruit more muscle fiber
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with a more high
intensified action.
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So let's get down
in push-up position.
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Now count it out
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and you gonna go
down nice and slow.
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Ready, one, slow,
two, three, four, slower,
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five, six, seven, eight, nine.
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Now up slow, one, two, three,
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four, five, six, seven, eight.
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Get back down,
one, two, three, four,
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five, six, seven, eight, nine.
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Back up, one two,
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three, four, five, six.
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Okay, we're going just
a little bit fast, down,
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one, slow, two,
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three, four, five, six, seven,
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eight, nine.
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Up, one, two, three, four,
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five, six, seven, eight.
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Okay, back down, one, two,
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three, four, five, six,
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seven, eight, nine.
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Back up, one, two, slower,
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three, four, five, six,
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seven, eight, nine.
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Back down, this last one,
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three, four, five, six,
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seven, eight, nine.
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Back up, three, four, five,
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six, seven, eight, nine, ten.
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Good job.
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How'd those feel? Felt good.
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Did you feel your
chest? Most definitely.
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Okay, now we're gonna
stretch the muscles out,
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it's always important.
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Put your hands behind your head
and just bring your head up.
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Drop your elbows back,
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and try and feel the stretch
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right into the
packs right there.
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Okay, now give
yourself a good hug.
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Do it all way around,
grab hold of your shoulders,
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try and pull your
shoulder blades out
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as much as you can.
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Okay, Brandon's done
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some heavy bench
pressing in his day.
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But could you feel that on
your chest pretty well still.
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Definitely. Okay,
let's do that again.
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Hands behind the head,
stretch packs one more time.
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Drop it back,
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when you stretch you want
to go for a 15 to 20 seconds.
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You don't want to overstretch,
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you can cause a
Golgi tendon response
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and actually will
restrict your motion.
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You want to feel
the muscle stretch.
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It should be a
comfortable thing.
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It's not like
you're ready to tap out
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because you're
about ready to go...
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ready to go into contraction.
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Okay, go again across
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and hold that.
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Okay, go and rest.
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Now, since we
don't have any weights,
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we're gonna have to use a towel
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especially for a motion
like your back training.
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Okay, so I'm gonna
have you grab the towel,
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face me, okay,
bend down a little bit.
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Okay, so you're just gonna row,
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bend over to
waist a little more.
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Okay, row it
into you, row it in.
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Okay, now bring it back out.
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Okay, row in.
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So with this, you're
gonna need a partner.
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Somebody's willing
to help you through it.
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So we're making
sure that he comes back
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all the way and then
I'm pulling back out.
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Actually a lot of
bodybuilders would do this
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in the warm up room
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when they get ready
to go on competition.
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And even though he is
getting some work on that,
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I'm also getting a
little workout pulling it back.
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Okay, pull, good.
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Squat down a little bit more,
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bend over, pull,
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good, pull, pull,
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pull, pull,
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and you go three more,
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pull, pull.
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One more time,
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pull, good.
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All right.
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Now we're gonna stretch
the latissimus muscles out.
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Arm up over the head,
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grab your elbow
and pull it across.
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So you're stretching
right in through here.
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Looks good.
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Okay, let's go the
other direction now.
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Pull it over.
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Okay, stretch through here.
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Brandon has got some
good thick arms on him
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so should be able to
give him a good workout here.
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What do you do
for work, Brandon?
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Well, I'm the Product
Marketing Manager for 3ABN.
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Oh, okay, so, you're
kind of close to home here.
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Yep.
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Okay.
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All right, now
what we're gonna do is,
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we're gonna do some upright rows
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so you're gonna
turn and face me again.
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Okay, you gonna grab palms over.
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I'm gonna kneel down here.
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Okay, row it up your chin, good.
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And up, and up,
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and up...
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and up.
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This is working on
the trapezius muscles
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up around the neck.
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It's an excellent
exercise for the upper back
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especially for women who start
to get a lot of upper back pain
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and get poor posture.
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This is an excellent exercise
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to help keep you
standing upright.
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Doesn't take a lot of resistance
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to give somebody a
training effect here.
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Starting to feel it? Yep.
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Okay, now we're gonna do
some short ones at the top.
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Part way down, back up.
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Okay, go way up high, up
high, part way down, back up.
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Up, up,
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up, up, up, up,
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up, up.
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Five more.
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Good.
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All right. Feel those real good.
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Yeah, those are kind of fun.
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Okay, now you're
gonna face this way.
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We're gonna do some
manual lateral raises.
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You got to
raise out to the side.
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Up, up, up, up, up, resist.
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Okay, up, up, now resist.
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Okay, come up, hold
that here at the top.
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Make me push you down.
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There you go.
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Now we're going.
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Okay, back up again.
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And hold
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and back up.
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Up, up, up, up,
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hold it,
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and back up, up, up, up, up,
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hold tight.
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Okay, and back up,
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up, up, up, hold.
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Right back up again,
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up, up, up, up,
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up, hold it,
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and back up,
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up, up, up,
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hold tight, back up.
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Come on, Brandon, go push it,
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come on, higher, higher,
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come on higher, higher,
hold it now for ten second.
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Let me push you, one, two, three
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hold tight, four, five,
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six, seven, eight, nine, ten.
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Okay, how'd that feel?
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It felt good. Okay.
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You gonna put one arm out,
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bring it across your body,
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reach up and pull.
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We want those
stretching the delt.
00:10:37.37\00:10:38.83
So it's very
important, isn't it?
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Very much so.
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Part of muscle
development is to make sure
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you keep your range of
motion, your flexibility
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because a lot of lifters
and trainers don't do that
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and it starts to, it
starts to restrict their motion
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which will restrict their gains.
00:10:57.42\00:11:00.09
Okay, switch it around,
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I had a really good friend
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who is a chiropractor
back in Olympia, Washington
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and he was, he'd always tell me,
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he goes, you want to
maximize your gains, stretch.
00:11:07.83\00:11:12.07
Open up those areas, so
you get good circulation,
00:11:12.10\00:11:14.97
it just make sense,
you get good blood flow
00:11:15.00\00:11:17.37
throughout the body
00:11:17.41\00:11:18.74
and so stretching
is very important.
00:11:18.77\00:11:20.14
Okay.
00:11:22.61\00:11:23.95
Now we're gonna do
some bicep exercise.
00:11:28.28\00:11:30.85
And so what I'm
gonna have you do is
00:11:30.89\00:11:32.22
I'm having you
take your palms up
00:11:32.25\00:11:33.76
and I'm gonna get
back in the same position.
00:11:33.79\00:11:35.52
We're gonna do some curls.
00:11:35.56\00:11:36.89
Okay.
00:11:36.93\00:11:39.53
Okay, palms up,
00:11:39.56\00:11:41.96
both, get your
other hand in here too.
00:11:42.00\00:11:44.53
Okay, curl it up, good.
00:11:44.57\00:11:48.40
Very good.
00:11:53.07\00:11:54.98
Now what we can do here
00:11:55.01\00:11:57.15
to give him a little
more emphasis of the workout.
00:11:57.18\00:12:00.98
Okay, come just
part way down, back up,
00:12:01.02\00:12:04.15
back up, back up.
00:12:04.19\00:12:05.75
Now way down.
00:12:05.79\00:12:07.39
Okay, up,
00:12:07.42\00:12:09.06
now give me the
shorts again, slow.
00:12:09.09\00:12:12.89
Now all the way down.
00:12:12.93\00:12:14.43
Curl it.
00:12:14.46\00:12:15.90
Short ones.
00:12:15.93\00:12:19.37
Up.
00:12:19.40\00:12:20.74
All way down, and curl,
00:12:20.77\00:12:24.11
go short, up,
00:12:24.14\00:12:26.27
up, up, up,
00:12:26.31\00:12:30.41
all way down.
00:12:30.45\00:12:31.95
Okay, up,
00:12:31.98\00:12:35.32
back up, back up,
00:12:35.35\00:12:39.85
back up.
00:12:39.89\00:12:41.46
Hold that, hold for ten.
00:12:41.49\00:12:43.43
One, two, three, four,
00:12:43.46\00:12:47.00
five, hang on, six, seven,
00:12:47.03\00:12:49.93
eight, nine, ten, good.
00:12:49.96\00:12:52.47
Is your biceps stimulated there?
00:12:57.47\00:12:59.01
Yep.
00:12:59.04\00:13:00.38
Okay, amazing what
you can do with the towel
00:13:00.41\00:13:02.28
and just a little
bit of help there.
00:13:02.31\00:13:05.21
Okay, back on the floor,
we're gonna do some push-ups,
00:13:05.25\00:13:07.95
we're gonna do them in a little
different manner this time.
00:13:07.98\00:13:11.12
Okay, this will be like
Simon says, I say, you do it.
00:13:11.15\00:13:14.12
Okay, so I want you to go down,
00:13:14.16\00:13:16.62
and when I say up,
you go up two inches,
00:13:16.66\00:13:18.06
when I say down, you
go down two inches, ready.
00:13:18.09\00:13:20.23
Up, up,
00:13:20.26\00:13:22.73
down, up.
00:13:22.76\00:13:24.30
Just two inches, down,
00:13:24.33\00:13:26.37
up, up, down.
00:13:26.40\00:13:30.11
Just two inches, up, up,
00:13:30.14\00:13:33.31
down, up, up,
00:13:33.34\00:13:36.78
down, up.
00:13:36.81\00:13:38.38
Two inches, two inches,
00:13:38.41\00:13:39.88
up, down two inches,
00:13:39.91\00:13:41.95
that's too much.
00:13:41.98\00:13:43.32
Back up, go
down just two inches.
00:13:43.35\00:13:46.55
Okay better, again
like that, two inches, good.
00:13:46.59\00:13:50.03
Now up two
inches, down two inches,
00:13:50.06\00:13:53.06
down one more.
00:13:53.09\00:13:54.43
Up a little
bit, just two inches,
00:13:54.46\00:13:57.07
down, down, two inches,
00:13:57.10\00:14:00.17
up two inches.
00:14:00.20\00:14:02.90
I can't do much more.
00:14:02.94\00:14:04.27
Okay, hold it there for ten.
00:14:04.31\00:14:05.67
One, two, three, four,
00:14:05.71\00:14:09.68
five, six, seven,
00:14:09.71\00:14:12.61
eight, nine, ten.
00:14:12.65\00:14:14.98
Good job.
00:14:15.02\00:14:16.35
In this world of cat and mouse,
00:14:18.82\00:14:20.99
I'm the cat, you're the mouse.
00:14:21.02\00:14:22.46
The mouse is
supposed to die too soon.
00:14:22.49\00:14:24.46
Right. You did great.
00:14:24.49\00:14:26.90
So you feel those? Yes, Sir.
00:14:26.93\00:14:28.70
Now obviously you
workout on a regular basis
00:14:28.73\00:14:31.37
and you, well, you have?
00:14:31.40\00:14:32.73
I have.
00:14:32.77\00:14:34.10
And so how did you feel
with that upper body workout
00:14:34.14\00:14:35.54
from what you did before?
00:14:35.57\00:14:37.31
It's pretty intense. Okay.
00:14:37.34\00:14:38.67
So you definitely feel it?
00:14:38.71\00:14:40.04
Yep.
00:14:40.08\00:14:41.41
Okay, now we're gonna
get into some leg workout
00:14:41.44\00:14:43.68
and so we're
gonna do some lunges.
00:14:43.71\00:14:45.61
And I want you to start
with just a stationary lunge
00:14:45.65\00:14:48.95
and I want you
to do ten on a side.
00:14:48.98\00:14:50.72
Okay, so go and
step out with either leg,
00:14:50.75\00:14:52.69
whichever one you want.
00:14:52.72\00:14:54.06
Okay, down and up, ten times.
00:14:54.09\00:14:56.29
Now it's important to
keep the knee over the foot
00:14:56.32\00:14:59.39
so he's just lowering
himself straight down.
00:14:59.43\00:15:04.17
Those look excellent.
00:15:04.20\00:15:06.57
Very good.
00:15:06.60\00:15:09.10
Looks like you
could do that all day.
00:15:09.14\00:15:11.94
Change foot.
00:15:11.97\00:15:13.31
Very good.
00:15:17.11\00:15:18.45
And five more.
00:15:21.38\00:15:22.72
Okay, now that was
easy enough, right?
00:15:28.82\00:15:31.99
Okay, so what
we're gonna do this time
00:15:32.03\00:15:33.80
is you're gonna get in
that lunge position again,
00:15:33.83\00:15:36.33
but this time I
want you to jump up
00:15:36.36\00:15:38.70
and then land
back in to your lunge,
00:15:38.73\00:15:40.34
and I'll have you
jump up five times, okay?
00:15:40.37\00:15:42.27
So get back on your right leg.
00:15:42.30\00:15:44.47
Okay, this is more intense now.
00:15:44.51\00:15:46.11
Jump, jump,
00:15:46.14\00:15:48.88
jump,
00:15:48.91\00:15:50.41
jump, jump.
00:15:50.45\00:15:52.68
Okay, switch.
00:15:52.71\00:15:55.12
Okay, jump,
00:15:55.15\00:15:57.69
jump, jump,
00:15:57.72\00:16:00.46
jump, jump, okay, relax.
00:16:00.49\00:16:03.86
Okay, now I want
you to do those again
00:16:03.89\00:16:06.13
and this time I want you to try
and jump a little bit harder.
00:16:06.16\00:16:08.26
Okay, right leg out.
00:16:08.30\00:16:11.80
Okay, up, up,
00:16:11.83\00:16:14.67
up, up, up.
00:16:14.70\00:16:17.87
Okay, switch.
00:16:17.91\00:16:19.24
Up, up,
00:16:21.74\00:16:24.15
up, up, up.
00:16:24.18\00:16:27.02
Okay, now back to
the first thing we did,
00:16:27.05\00:16:28.85
right leg out.
00:16:28.88\00:16:30.72
Okay, and just ten
lunges, down and up.
00:16:30.75\00:16:33.02
Okay, and down and hold.
00:16:43.77\00:16:46.40
Right there one, two, three,
00:16:46.43\00:16:49.80
four, five, six, now for ten,
00:16:49.84\00:16:52.87
seven, eight, nine, ten, switch.
00:16:52.91\00:16:57.25
Okay.
00:16:57.28\00:16:58.61
And down, way down,
00:17:00.85\00:17:02.42
three, four, five,
00:17:02.45\00:17:06.32
six, seven, way down,
00:17:06.35\00:17:09.42
eight, nine, ten,
00:17:09.46\00:17:12.63
okay part way down and hold.
00:17:12.66\00:17:14.53
One, two, chest up,
00:17:14.56\00:17:16.20
three, four, five,
00:17:16.23\00:17:18.93
six, seven, eight,
00:17:18.97\00:17:21.84
nine, ten, very good.
00:17:21.87\00:17:25.44
Feel your legs? Oh, yeah.
00:17:25.47\00:17:26.91
Good.
00:17:26.94\00:17:28.48
Okay, what I like you to do is
00:17:28.51\00:17:29.84
put your right
hand on my shoulder,
00:17:29.88\00:17:31.98
go ahead and get a
hold of your left ankle
00:17:32.01\00:17:33.88
and you're gonna
stretch quadricep up like this.
00:17:33.92\00:17:36.32
Okay, okay, there you go.
00:17:36.35\00:17:40.46
Just like with the upper body
00:17:40.49\00:17:41.82
very important that we
stretch the lower body on.
00:17:41.86\00:17:43.26
You should be
feeling that stretch
00:17:43.29\00:17:44.63
right there in those quads
00:17:44.66\00:17:45.99
that we just
smoked up a little bit.
00:17:46.03\00:17:47.60
Okay, you look like you
got some good thick thighs
00:17:51.37\00:17:53.47
but you definitely felt
that going through that?
00:17:53.50\00:17:55.10
Most definitely.
00:17:55.14\00:17:58.61
Okay.
00:17:58.64\00:17:59.97
And now what you're
gonna do is put your leg down.
00:18:00.01\00:18:01.44
Now go and put your
left hand on my shoulder,
00:18:01.48\00:18:03.71
okay, and you can do
this just against a wall,
00:18:03.75\00:18:05.91
but I'm acting as
a wall for him here.
00:18:05.95\00:18:08.42
Feels good to stretch
that after going through that.
00:18:11.99\00:18:17.36
It's really immersed.
00:18:17.39\00:18:18.73
Right,
00:18:18.76\00:18:20.30
and as you can see
if you do it right.
00:18:20.33\00:18:21.93
Okay, go and put it down.
00:18:21.96\00:18:23.87
To go through
that again and again,
00:18:23.90\00:18:26.13
you can see it just be over kill
00:18:26.17\00:18:28.20
Once you stimulate the
fast glycolytic fibers,
00:18:28.24\00:18:31.44
the muscle fibers
have pulled fast switch
00:18:31.47\00:18:33.31
and sought its fibers,
00:18:33.34\00:18:34.78
they go from the slow-oxidative
to the fast-oxidative,
00:18:34.81\00:18:38.21
to the
fast-oxidative glycolytic,
00:18:38.25\00:18:39.85
then fast glycolytic.
00:18:39.88\00:18:41.32
The fast glycolytic
are the biggest, strongest,
00:18:41.35\00:18:44.39
laziest muscle
fibers in the body.
00:18:44.42\00:18:46.76
In fact, when people eat
chicken or turkey, I don't,
00:18:46.79\00:18:52.39
but, but if you take
the breast meat it's white
00:18:52.43\00:18:57.33
because turkeys
and chickens don't fly
00:18:57.37\00:18:59.83
other than just
to short distance.
00:18:59.87\00:19:02.30
But the legs are dark
00:19:02.34\00:19:03.67
because they bounce
around all the time.
00:19:03.71\00:19:05.14
Now if somebody were
to eat a duck or goose
00:19:05.17\00:19:09.24
instead of a white
breast, they have dark
00:19:09.28\00:19:12.61
because they have
aerobic fibers in their chest
00:19:12.65\00:19:14.88
because they do fly
for long period of time
00:19:14.92\00:19:16.65
and their legs are
more of the white fibers.
00:19:16.69\00:19:19.05
So with us we have
dark fibers, aerobic fibers,
00:19:19.09\00:19:22.36
we have white fibers
which are the anaerobic fibers.
00:19:22.39\00:19:25.03
So when we do the
high intensity workout,
00:19:25.06\00:19:28.00
we're going after
those fast glycolytic fibers,
00:19:28.03\00:19:30.33
the biggest, strongest, fastest
contracting fibers in the body,
00:19:30.37\00:19:33.44
but they're lazy, they
don't want to do anything.
00:19:33.47\00:19:36.27
But once you
get them stimulated,
00:19:36.30\00:19:37.81
those are the ones
that are gonna give you
00:19:37.84\00:19:39.54
all the progress.
00:19:39.57\00:19:40.91
However, once
you stimulate them,
00:19:40.94\00:19:43.04
you got to rest them.
00:19:43.08\00:19:44.41
If you try and
take it beyond that,
00:19:44.45\00:19:46.92
it's not gonna help you.
00:19:46.95\00:19:48.28
Right. Okay.
00:19:48.32\00:19:49.65
Also it does is cut
into your recovery time.
00:19:49.68\00:19:51.82
All right, let's step
out now with the left leg,
00:19:51.85\00:19:54.42
go up on the heel and
then lean forward into it,
00:19:54.46\00:19:57.29
then you're gonna
stretch your hamstring,
00:19:57.33\00:19:58.66
bend your back
leg a little bit more.
00:19:58.69\00:20:00.66
There you go.
00:20:00.70\00:20:02.03
So you can drop down into it.
00:20:02.06\00:20:03.40
Keep your chest up.
00:20:03.43\00:20:06.03
Feel the stretch back there.
00:20:06.07\00:20:08.40
Okay, now switch the other side.
00:20:08.44\00:20:11.41
Right leg out.
00:20:11.44\00:20:14.11
Okay, can you
feel your hamstring?
00:20:14.14\00:20:16.81
Yes.
00:20:16.85\00:20:18.21
And as we're going
through your workout,
00:20:18.25\00:20:19.71
I definitely felt like
00:20:19.75\00:20:21.08
we were getting into a good
fatigue point on your exercise
00:20:21.12\00:20:23.28
especially the last
one of those triceps,
00:20:23.32\00:20:24.75
we definitely
hit it on that one.
00:20:24.79\00:20:26.12
Yeah, I was surprised,
that not using weights
00:20:26.15\00:20:28.72
you can feel the same
thing if you do it right.
00:20:28.76\00:20:32.29
Okay, well you have might guess
00:20:34.83\00:20:37.07
I've been doing
this for a long time, so.
00:20:37.10\00:20:39.53
Okay, now we're gonna do
00:20:39.57\00:20:40.90
some little bit of core training
00:20:40.94\00:20:42.27
and so I'm gonna
have you do a plank.
00:20:42.30\00:20:43.71
Have you done a
plank before? Okay.
00:20:43.74\00:20:45.67
Oh, you're in for a treat.
00:20:45.71\00:20:48.21
Well, Brandon, at least
I might do this for you,
00:20:48.24\00:20:50.45
I'm gonna make it comfortable
by getting you a mat.
00:20:50.48\00:20:52.78
All right. Okay.
00:20:52.81\00:20:54.48
We're gonna lay this down there,
00:20:54.52\00:20:57.09
and you're gonna get down there
like you're gonna do a push-up
00:20:57.12\00:20:59.19
but then you're gonna
brace yourself on your elbows
00:20:59.22\00:21:00.96
and I want that
back nice and flat.
00:21:00.99\00:21:02.62
Okay.
00:21:02.66\00:21:03.99
Okay, and up, get your knees,
00:21:07.03\00:21:09.76
no you don't get
your knees off the ground.
00:21:09.80\00:21:11.73
There we go. Now you're there.
00:21:11.77\00:21:13.94
Now when people do planks
when they first start out,
00:21:13.97\00:21:17.37
they usually go for
like 20 or 30 seconds.
00:21:17.41\00:21:20.41
But a fine specimen like you
00:21:20.44\00:21:22.64
will go a little
longer than that.
00:21:22.68\00:21:26.38
Okay,
00:21:26.41\00:21:28.15
so usually when someone has
been working out a little bit,
00:21:28.18\00:21:30.62
a minute, a minute and half,
00:21:30.65\00:21:33.15
that's usually a
good amount of time.
00:21:33.19\00:21:34.52
So we'll at least
get a minute there
00:21:34.56\00:21:35.89
and see how we look from there,
00:21:35.92\00:21:38.86
and this is a great
exercise for your back.
00:21:38.89\00:21:42.03
You're not
shaking already, are you?
00:21:42.06\00:21:43.40
Yeah. Okay,
well then, all right.
00:21:43.43\00:21:44.77
We'll keep that in mind.
00:21:44.80\00:21:46.33
Okay, and so it's
great for your lower back,
00:21:46.37\00:21:49.47
it's great for your abdominal.
00:21:49.50\00:21:51.54
In fact you can forget about
00:21:51.57\00:21:52.91
doing all the
crunches and so forth,
00:21:52.94\00:21:54.61
just get into some
planking, it will do you well.
00:21:54.64\00:21:57.38
Let's bring your little back up
just a little bit, there we go.
00:21:57.41\00:22:00.02
Oh yeah, I'm much happier now.
00:22:00.05\00:22:03.62
Okay.
00:22:03.65\00:22:05.75
Okay, hold it, hold it
00:22:05.79\00:22:09.79
and you're almost
to your first minute.
00:22:09.82\00:22:14.56
Okay, and you
made your first minute.
00:22:14.60\00:22:16.46
Oh, no, no, no, not yet.
00:22:16.50\00:22:18.60
You've been found worthy
of doing a little bit more.
00:22:18.63\00:22:21.84
See Body &
Spirit is very biblical.
00:22:21.87\00:22:24.07
When you've been
found faithful with little,
00:22:24.11\00:22:25.77
more is added un to you.
00:22:25.81\00:22:29.11
So you can say praise the
Lord, I've been found worthy.
00:22:29.14\00:22:31.81
So we're gonna get to
that minute and a half mark.
00:22:31.85\00:22:33.62
So we got ten seconds
to go, you're doing great.
00:22:33.65\00:22:38.72
You're gonna make it.
00:22:38.75\00:22:41.56
Five, four, three,
00:22:41.59\00:22:44.89
two, one, good job.
00:22:44.93\00:22:48.10
Okay. Go and come on up.
00:22:48.13\00:22:51.63
Feel that?
00:22:51.67\00:22:53.00
Doesn't feel too bad
when you first get down there,
00:22:57.47\00:23:00.44
but after a while it
can be a little bit tough.
00:23:00.48\00:23:02.58
We had a man that had
business at Rapid City,
00:23:02.61\00:23:05.51
used car salesman
00:23:05.55\00:23:06.88
and never really
worked out much, 65 years old,
00:23:06.92\00:23:09.88
he's doing a
eight minute plank now.
00:23:09.92\00:23:11.25
Whoa.
00:23:11.29\00:23:12.62
So people can do some
pretty amazing things.
00:23:12.65\00:23:14.69
We just get on
there and do a regular,
00:23:14.72\00:23:16.49
regular routine with it.
00:23:16.52\00:23:17.86
Okay.
00:23:17.89\00:23:19.23
So what we're gonna do now
00:23:19.26\00:23:20.60
is we're gonna do
some trunk rotation.
00:23:20.63\00:23:22.40
We're gonna turn to left,
00:23:22.43\00:23:25.10
turn to the right,
00:23:25.13\00:23:27.54
turn to the left,
00:23:27.57\00:23:30.04
turn to the right,
00:23:30.07\00:23:32.87
turn to the left,
00:23:32.91\00:23:35.21
and back.
00:23:35.24\00:23:36.78
I don't like side
bends because I feel like
00:23:36.81\00:23:38.95
they build up the sides too much
00:23:38.98\00:23:40.98
and most people
don't want a thicker waist.
00:23:41.02\00:23:43.69
So we're trying
to slim the waist
00:23:43.72\00:23:45.65
and this is a
good way of doing it.
00:23:45.69\00:23:47.99
Of course we can't
magically spot reduce fat,
00:23:48.02\00:23:50.26
it just has to
come off systematically
00:23:50.29\00:23:51.93
as people exercise,
00:23:51.96\00:23:53.63
but stimulating
the area around that
00:23:53.66\00:23:55.83
will obviously
tighten the muscles
00:23:55.86\00:23:58.20
that we're targeting.
00:23:58.23\00:24:01.30
Okay.
00:24:01.34\00:24:02.70
Now, another thing I
want to work on stretching out
00:24:02.74\00:24:04.74
especially with people who
spend a lot of time lifting
00:24:04.77\00:24:07.14
or have
predominant upper bodies is
00:24:07.18\00:24:09.21
we want to work the
neck just a little bit.
00:24:09.24\00:24:10.81
So we're gonna turn
our neck side to side.
00:24:10.85\00:24:14.52
Okay, and look the other way.
00:24:14.55\00:24:17.52
And back to the left
00:24:17.55\00:24:20.16
and back to the right.
00:24:20.19\00:24:22.86
And back to the left,
00:24:22.89\00:24:25.99
and back to the right,
00:24:26.03\00:24:28.73
and back to the left,
00:24:28.76\00:24:31.67
and back again
00:24:31.70\00:24:34.34
and back to the left,
00:24:34.37\00:24:36.50
back to the right.
00:24:36.54\00:24:38.54
Now we're gonna look up,
00:24:38.57\00:24:41.14
look down, and up
00:24:41.18\00:24:45.48
and down,
00:24:45.51\00:24:47.58
and up
00:24:47.62\00:24:49.68
and down, and up
00:24:49.72\00:24:53.62
and down.
00:24:53.66\00:24:54.99
The final thing we're gonna
do is we're gonna step back,
00:24:55.02\00:24:56.86
let's put the left foot back,
00:24:56.89\00:24:58.56
and we're gonna
stretch the calf area.
00:24:58.59\00:25:03.03
Bend your right knee.
00:25:03.06\00:25:04.77
Should feel the
stretch back in your calf.
00:25:04.80\00:25:06.63
Okay, and switch to other side.
00:25:11.51\00:25:14.94
Press the heel to the ground.
00:25:14.98\00:25:16.31
Hold it steady.
00:25:20.48\00:25:21.82
Okay, very good.
00:25:24.95\00:25:26.86
All right, good job, Brandon.
00:25:26.89\00:25:30.03
When it comes to
strength training,
00:25:30.06\00:25:32.36
both men and women can be
greatly blessed by doing it
00:25:32.39\00:25:35.03
and of all ages as well.
00:25:35.06\00:25:37.53
I've seen so many
girls, young girls,
00:25:37.57\00:25:41.40
we were in a high school,
00:25:41.44\00:25:43.00
we had 12 girls that could all
bench press 135 pounds or more
00:25:43.04\00:25:47.88
because we take
away the limitations.
00:25:47.91\00:25:49.68
They can do so many more things,
00:25:49.71\00:25:51.25
in fact women are finding out,
00:25:51.28\00:25:52.71
they can be so much stronger
they ever thought possible
00:25:52.75\00:25:54.95
if they just get in
there and do some exercise,
00:25:54.98\00:25:57.42
and strength
training will not build up
00:25:57.45\00:25:59.69
the large bulky muscles
they think it's going to do.
00:25:59.72\00:26:01.89
In fact actually
00:26:01.92\00:26:03.26
it's a great way of
streamlining their bodydown
00:26:03.29\00:26:05.13
'cause it helps
them to metabolize fat.
00:26:05.16\00:26:07.73
For men, of course,
00:26:07.76\00:26:09.56
they're usually
interested in getting stronger
00:26:09.60\00:26:11.83
and the wonderful
thing about strength training
00:26:11.87\00:26:13.87
is you take a
man who is in his 50s
00:26:13.90\00:26:16.24
who thinks that
00:26:16.27\00:26:17.61
well, they're really starting
to get past their prime.
00:26:17.64\00:26:19.51
You get them working out again
00:26:19.54\00:26:20.94
and also and they feel
this resilience of youth again.
00:26:20.98\00:26:24.18
They're
surprised at just how good
00:26:24.21\00:26:26.35
working out can make them feel.
00:26:26.38\00:26:28.28
You take somebody in their 70s
00:26:28.32\00:26:29.82
or their 80s by the
time you're in your 70s,
00:26:29.85\00:26:32.05
two thirds of all women
and one third of all men
00:26:32.09\00:26:34.66
can no longer put ten
pounds over their head.
00:26:34.69\00:26:36.69
It's really sad
because so many people
00:26:36.73\00:26:39.29
are getting weaker and
weaker as they get older.
00:26:39.33\00:26:41.36
In fact the number one sign
00:26:41.40\00:26:42.73
you're getting old
is you're getting weak.
00:26:42.76\00:26:44.67
Well, all that can be reversed
00:26:44.70\00:26:46.17
by some simple
strength training.
00:26:46.20\00:26:48.24
And I understand a lot of people
00:26:48.27\00:26:49.70
don't want to go into gyms,
00:26:49.74\00:26:51.17
and get around the crowds
00:26:51.21\00:26:52.54
and those who are
getting really intense
00:26:52.57\00:26:55.21
and going after it,
and I don't blame them.
00:26:55.24\00:26:56.95
I don't like that
environment anymore either.
00:26:56.98\00:26:59.45
But you can do this in
the privacy of your home
00:26:59.48\00:27:02.18
by just having some
persistence starting out gentle.
00:27:02.22\00:27:06.65
You don't have to
go quite as intense
00:27:06.69\00:27:08.39
as Brandon did today.
00:27:08.42\00:27:09.76
We can back off on it
00:27:09.79\00:27:11.19
and there's plenty
of Body & Spirit shows
00:27:11.23\00:27:13.16
that will take you
through a much gentle workout
00:27:13.19\00:27:15.76
so you can work your way up.
00:27:15.80\00:27:17.37
This workout is more intense.
00:27:17.40\00:27:19.13
A lot of times people say,
00:27:19.17\00:27:20.50
well, you can't get that type
of workout at home on your own.
00:27:20.54\00:27:23.57
Well, as Brandon
found out, yes, you can,
00:27:23.61\00:27:26.01
even somebody who's spent
a lot of time working out,
00:27:26.04\00:27:28.21
and Brandon
shared with me earlier
00:27:28.24\00:27:29.64
that at one time he
could bench press 340 pounds
00:27:29.68\00:27:32.15
and even still
getting down there
00:27:32.18\00:27:34.25
and doing the
push-ups like we did
00:27:34.28\00:27:35.78
was a hard workout.
00:27:35.82\00:27:37.39
We want do it
for the right reason,
00:27:37.42\00:27:38.95
we want to do it to
glorify God with our body.
00:27:38.99\00:27:41.49
Training to get
stronger is a great thing.
00:27:41.52\00:27:43.36
It makes us feel good.
00:27:43.39\00:27:44.73
But if it's all about
just the strength training,
00:27:44.76\00:27:46.80
then we're doing it
for the wrong reason.
00:27:46.83\00:27:48.50
We want to do it
because we want to glorify God.
00:27:48.53\00:27:51.17
Remember the scripture
we use on Body & Spirit
00:27:51.20\00:27:54.27
which is Philippians 4:13,
00:27:54.30\00:27:56.14
which states I can do
all things through Christ
00:27:56.17\00:27:59.67
who strengthens me.
00:27:59.71\00:28:01.04
Thanks for joining us.
00:28:01.08\00:28:02.41
God bless you
00:28:02.44\00:28:03.78
and we look forward to see
you next time on Body & Spirit.
00:28:03.81\00:28:06.08