The following
program is designed
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to demonstrate simple workouts
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that you can use to
improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Having a great fitness
level can help you in so many
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aspects of life; find
out what you can do next on
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Body and Spirit Aerobics.
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Hello, I'm Dick Nunez,
Wellness Director of the
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Black Hills Health
and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Today we're gonna be
doing a nice fitness program
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that'll help you to feel
better in whatever you do
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in life. So often we
wish we had more energy just
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for the day-to-day
activities or for other
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things we want to
get involved in such as
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mountain climbing,
skiing or whatever you.
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So, today we're gonna
have an overall good workout
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that's gonna combine
aerobics with little bit of
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strength training.
Believe we ready to get started,
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helping me out today are
two people very familiar to me
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and that is my
children Rick and Brittany
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and we're gonna
start by just loosening up.
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We're gonna bring
the arms up and around,
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and up take breath in,
blow out as you come down,
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in expand the ribcage
and down, up and around,
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up and around, up and
around, up and around,
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three more, up and
around, up and around,
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and up and around.
We're gonna do some favorites
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that we use lot of times
on the Body And Spirit show
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and that is pushups
great overall exercise so hit
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the deck. We're gonna do
20 of them, good position,
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follow my count. Down
and up, down, up, down, up,
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there is 3;down up
4;down up 5; down up 6; down up,
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7; down up, 8; down up
9; down up 10; down up 11;
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down up 12; down up
13; down up 14; down up 15;
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down up 16, down up
17; down up 18; down up 19;
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down up 20 good. Up on
your feet, anytime we work a
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muscle area, we also need
to work the opposing muscles,
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so in this case we just
work for chest, so now we're
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gonna do little back
work and when we are gonna do
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that is we are gonna
have our feet's spaced apart,
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we're gonna reach out,
we're gonna grab hold of our
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wrist and we're gonna
pull back and then reach out,
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and then pull and
reach, good keep going,
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try and reach way
out as you pull forward.
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This is also
getting us warmed up for our
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cardiovascular part each
way out and pull and out,
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and pull and out, pull and
out, ten more. 1 out, 2 out,
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3 out, 4 out, 5 out, 6
out, 7 out, 8 out, 9 out, and 10
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and out. Switch sides
okay pull, back, pull and back,
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2, pull, pull, here's
4, pull 5, pull 6, pull 7,
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pull 8, pull 9, pull 10,
pull 11, pull 12, pull 13,
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pull 14, pull 15, pull
16, pull 17, pull 18, pull 19,
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one more pull 20. Okay
let's stretch up put arm up over
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the head, grab your elbow
and pull and hold that for
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10 more seconds, 5,
4, 3, 2, 1 switch sides.
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Hold it tight, 10 more
seconds, 1, 2, 3, 4, 5, 6,
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7, 8, 9, 10 bring your
arm up, bring it across your
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body, stretch your shoulders
hold that ten more seconds,
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1, 2, 3, 4, 5, 6, 7, 8,
9, 10 and switch hold tight,
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hold that for ten more
seconds 1, 2, 3, 4, 5, 6,
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7, 8, 9, 10 good shake it
out. Okay we're gonna warm
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up the legs now put your
foot out raise the toe up,
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push down, up down, up
down, up down, up down ten more,
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1 and 2, 3, 4, 5, 6, 7,
8, 9, and 10 step out the
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other side and up and up,
and up, 4, 5, ten more, 1,
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2, 3, 4, 5, 6, 7, 8, 9, 10
let's warm up the calf area.
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Step back press up on the
toe and down, up and down,
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up down, up down, up down
ten more 1, 2, 3, 4, 5, 6,
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7, 8, 9, 10 switch sides
up and up, up, up ten more 1,
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2, 3, 4, 5, 6, 7, 8,
9, and 10 good. Alright.
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Hands on your hips
we're gonna start our legs by
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stepping out and then back
and then together and switch
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out, back, together, out,
back, together, out, back,
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together, out,
back, together, out, back,
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together, out,
back, together, out, back,
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together, out,
back, together, out, back,
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together, out,
back, together, out, back,
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together, out,
back, together, out, back,
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together three
more each way here is 1,
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here is number 2, one
more time good alright
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step it out,
little bit arm movement.
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Good keep going,
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we're gonna go 50 more
seconds so we're nice and
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loosened up for the
next thing we're going to do.
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It's going to be fun.
You should be smiling with
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anticipation 40 more seconds
and we're down to 30 more
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and down to our last 20
seconds and 10, 9, 8, 7, 6,
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5, 4, 3, 2, 1 squat position,
we're gonna do 10 seconds
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down 2, 3, 4, 5, 6, 7, 8,
9, 10, up slow 1, 2, 3, 4, 5,
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6, 7, 8, 9, 10, down 1, 2,
3, 4, 5, 6, 7, 8, 9, 10, 3,
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4, 5, 6, 7, 8, 9, 10. For
those at home you maybe stop
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and rest while you're
dong this because this could be
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hard. Okay, and up
slow 3, 4, 5, 6, 7, 8, 9,
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10 down slow 3, 4, 5, 6,
7, 8, 9, 10, 3, 4, 5, 6, 7, 8,
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9, 10 and slow. It's
an excellent exercise
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especially if you enjoy
skiing and up slow 6, 7, 8,
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9, 10 three more 2, 3, 4,
5, 6, 7, 8, 9, 10, 2, 3, 4,
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5, 6, 7, 8, 9, 10, 1, 2,
3, 4, 5, 6, 7, 8, 9, 10, 1,
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2, 3, 4, 5, 6, 7, 8, 9,
10, 1, 2, 3, 4, 5, 6, 7, 8, 9,
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10, 1, 2, 3, 4, 5, 6, 7,
8, 9, now back down and hold,
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hold it steady, hold it,
just imagine now you're on
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the ski slopes. Since I
can't ski that's hard for me
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to imagine, but I
know lot of people do.
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You smile, yeah, yeah,
yeah, the pull is going.
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I've seen it done just
never done it. Just in case
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you're wondering we're
gonna try and hold this for
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30 more seconds. It's
a long ski hill we're on.
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Hopefully there
won't be a job at the end.
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Good keep hanging in
there, it's gonna feel good
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when we stop. Just I think
it's gonna feel good 10 more
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seconds 1, 2, 3, 4, 5, 6,
7, 8, 9 okay jump rope real
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easy, oh not too easy,
but our imaginary jump ropes
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here, this is one jump
rope I never miss. I love it,
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okay one leg at a time,
left leg, right leg, left leg,
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right leg, left
leg, right leg, left leg,
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right leg, left
leg, right leg, together
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keep going okay now
double jumps just kidding step
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okay arm swing, get
the heart pumping now,
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blood circulating
that's being metabolized
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we're feeling better,
stronger and more tired,
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keep going, keep it up,
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okay we're going to a
transition here with the
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upper body again, but
keep stepping ready arms out
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circles, good keep going,
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just remember I'm your dad,
if I can do it you can do it
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Keep turning them and
we're gonna do a hold 20
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more seconds of turning,
and 10, 7, 6, 5, 4, 3, 2, 1,
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keep holding it for
another minute that way,
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keeping that nice and
straight, turn your palms
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down. For those at home if
you need to drop your arms,
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it's okay. For my kids
don't even think about it keep
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them up down to 30 seconds,
25 now 20, 15, 10, 9, 8,
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7, 6, 5, 4, 3, 2, 1
back to swinging the arms
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just pick it up a
little bit good, pick it up
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good, we're looking
good, keep it going,
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pick it up, shift
gears whatever we need to do
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or whatever we do,
go faster. Good Rick,
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let's go Brittany,
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one more minute
keep pumping it, good,
00:19:52.37\00:20:02.29
the reward is in the
end, down to 40 seconds
00:20:02.32\00:20:14.65
and 30 seconds, the
goal is insight finish
00:20:14.68\00:20:28.23
line is near 20
seconds, 15, 10, 9, 8,
00:20:28.26\00:20:44.80
7, 6, 5, 4, 3, 2, 1,
slow down. We don't want
00:20:44.83\00:20:56.47
just stop totally,
it's not healthy for our
00:20:56.50\00:20:59.31
hearts, so we wanna
keep moving keep the
00:20:59.34\00:21:01.51
circulation going.
40 more seconds of cool
00:21:01.54\00:21:13.60
down here and
we'll go into another
00:21:13.63\00:21:16.21
transition, 30
seconds, 20, 15, 10, 9, 8, 7, 6,
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5, 4, 3, 2, 1, okay
hands on the hips step
00:21:46.76\00:21:52.90
out to the side
and switch, and switch,
00:21:52.93\00:21:56.73
and switch good,
good keep going, 40
00:21:56.76\00:22:11.20
more seconds
and we're down to 30
00:22:11.23\00:22:21.60
seconds to go, out
and back, out and back,
00:22:21.63\00:22:26.95
out and back, out
and back, out back 20
00:22:26.98\00:22:32.27
seconds, out and
back, out and back,
00:22:32.30\00:22:37.07
out and back, out
and back, out and back 10
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seconds good keep
going 3, 2, 1, good
00:22:42.37\00:22:53.81
job okay. Press the
calf to the floor, up
00:22:53.84\00:22:58.27
and down, up and
down, up and down,
00:22:58.30\00:23:04.07
up and down, up
and down, up and down,
00:23:04.10\00:23:09.89
up and down, up
down, one more up
00:23:09.92\00:23:14.38
and hold, hold,
hold, hold it, just hold it
00:23:14.41\00:23:19.48
down go and
stretch calf down there you
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go hold it 10 more
seconds 3, 4, 5, 6, 7,
00:23:21.12\00:23:30.58
8, 9, switch it
around, okay press up and
00:23:30.61\00:23:35.79
down, up down,
up down, up down, up
00:23:35.82\00:23:42.97
down, up down,
up down, up down, up
00:23:43.00\00:23:50.69
and stretch hold it,
hold it steady, holding
00:23:50.72\00:23:57.22
it for 10 more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:23:57.25\00:24:11.07
10 legs apart keep
the chest up, lean forward
00:24:11.10\00:24:16.24
before you're
stretching, stretch
00:24:16.27\00:24:21.33
inside the thighs,
now lean over to your left
00:24:21.36\00:24:23.84
and get over your
zankle and hold that
00:24:23.87\00:24:29.16
back to the
centre, over to your right,
00:24:29.19\00:24:45.54
hold your stretch 10
more seconds 3, 4, 5,
00:24:45.57\00:24:54.09
6, 7, 8, 9, 10 back
in centre towards the
00:24:54.12\00:25:01.57
floor 10 more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:25:01.60\00:25:15.24
10 good. Hands behind the back,
00:25:15.27\00:25:18.96
contract your
abdomen and over, up
00:25:18.99\00:25:23.60
and back,
contract over up and back,
00:25:23.63\00:25:30.19
contract over up and
back, contract over up
00:25:30.22\00:25:38.05
and back, contract
over up back, we're
00:25:38.08\00:25:43.51
gonna do 10 more it's
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:25:43.54\00:26:18.23
10 okay let's turn
and turn and turn, turn,
00:26:18.26\00:26:28.96
turn, turn seven
more each way. It is 1 and
00:26:28.99\00:26:39.72
2, 3, 4, 5, 6, and
7 alright, good job.
00:26:39.75\00:26:58.54
We are all done.
00:26:58.57\00:26:59.58
All through my
career people have come to
00:26:59.61\00:27:05.21
me and said how can I
get in better shape for
00:27:05.24\00:27:07.54
the things I want
to do like cycling or
00:27:07.57\00:27:09.94
playing basketball
or racquetball or tennis
00:27:09.97\00:27:11.92
or whatever it is.
The answer is really quite
00:27:11.95\00:27:15.08
simple it's not
always easy to implement
00:27:15.11\00:27:17.23
because it takes a
little perseverance of
00:27:17.26\00:27:19.08
dedication,
regular exercise program
00:27:19.11\00:27:21.69
working all the
muscle groups along
00:27:21.72\00:27:23.43
with cardiovascular
training will help you
00:27:23.46\00:27:25.60
in so many ways
just the simple things in
00:27:25.63\00:27:27.73
life will be
much easier. Remember
00:27:27.76\00:27:30.35
when you feel
strong you feel young,
00:27:30.38\00:27:32.74
when you feel weak you feel old,
00:27:32.77\00:27:35.29
but that strength has
got to come to the proper
00:27:35.32\00:27:37.62
reasons, you want to
train to the glory of
00:27:37.65\00:27:39.51
God giving him
praise in all things and
00:27:39.54\00:27:41.68
glorifying him with
your body. And remember
00:27:41.71\00:27:44.35
what Philippians 4:13
says, it says I can do
00:27:44.38\00:27:47.55
all things not some
things, but all things
00:27:47.58\00:27:49.83
through Christ
who strengthens me.
00:27:49.86\00:27:51.46
God bless you see you next time.
00:27:51.49\00:27:53.08