The following program
is designed to demonstrate
00:00:01.98\00:00:04.13
simple workouts that you
can use to improve your health.
00:00:04.21\00:00:06.71
Be sure to consult
your physician before
00:00:08.52\00:00:10.49
beginning any exercise program.
00:00:10.61\00:00:12.44
Want to start an
exercise program,
00:00:14.83\00:00:16.40
but don't know where to
begin. Let us help you find
00:00:16.43\00:00:18.65
a starting spot, next on
Body and Spirit Aerobics.
00:00:18.68\00:00:21.53
Hello, I am Dick
Nunez, Wellness Director
00:00:51.62\00:00:53.35
of the Black Hills
Health and Education Center.
00:00:53.38\00:00:55.25
Welcome to Body
and Spirit Aerobics.
00:00:55.60\00:00:57.65
So many people out
there would like to get
00:00:57.68\00:00:59.37
into a regular exercise program,
00:00:59.40\00:01:00.98
that's really frustrating
because they don't know
00:01:01.08\00:01:03.07
where to begin. They
may turn on a sports program
00:01:03.10\00:01:05.96
that has exercise
programs on there and they start
00:01:05.99\00:01:08.75
watching the
people bouncing around
00:01:08.78\00:01:10.19
and they watch all
the coordination moments
00:01:10.26\00:01:12.20
going on and they
think I can't do that,
00:01:12.23\00:01:14.33
I just sit here and
stare just to figure out what
00:01:14.36\00:01:16.13
they're doing. So,
when we're starting our
00:01:16.16\00:01:18.58
exercise programs
here, we want have
00:01:18.61\00:01:20.64
a simple model, let's
keep it as simple as possible.
00:01:20.67\00:01:23.54
So, we don't
confuse people and make it
00:01:23.57\00:01:25.72
something they
feel like they can do
00:01:25.75\00:01:27.02
and more importantly
they want to stay with.
00:01:27.05\00:01:29.35
I believe we're
ready to get started,
00:01:29.45\00:01:31.10
helping me out
today will be Andrew Hard
00:01:31.20\00:01:33.39
and my son
Rick, any good program
00:01:33.42\00:01:35.75
needs to start with the warm up.
00:01:35.78\00:01:37.04
So, we're gonna do
just that, we're just gonna
00:01:37.07\00:01:38.82
take our arms. We're
gonna circle them up and around,
00:01:38.85\00:01:40.77
keep going, up and
around, up and around.
00:01:42.81\00:01:47.78
When you're just beginning
you might feel some pops
00:01:47.81\00:01:49.92
and grinds and so forth,
but as you keep doing it.
00:01:49.95\00:01:54.21
Hopefully your joints
will start to loosen up,
00:01:54.98\00:01:56.83
and the connective tissue
will start popping around.
00:01:57.32\00:01:59.80
Okay, lets go about
five more, there is 1, and 2,
00:02:00.70\00:02:06.24
and 3, and 4, and 5, now up the
00:02:07.69\00:02:12.63
other way, up and
around, up and around,
00:02:12.66\00:02:16.82
up and around, good
keep up. Way up, reach up
00:02:18.00\00:02:23.89
and five more times,
there is 1, and 2, and 3,
00:02:26.24\00:02:33.15
and 4, one more, 5, okay good.
00:02:34.10\00:02:38.38
Bring the shoulder
blades back together,
00:02:39.67\00:02:41.34
press the arms out
together, and back,
00:02:42.11\00:02:45.30
and out, and back, and
out, and back, and out,
00:02:46.22\00:02:52.93
and back together, and
out, and squeeze and out,
00:02:53.50\00:02:58.67
and squeeze and
out. Ten more times,
00:02:59.54\00:03:03.25
there is 1, and 2,
and 3, 4, 5, 6, 7, 8,
00:03:03.28\00:03:21.92
two more times 9, and 10 good.
00:03:21.95\00:03:26.98
Now, what we're gonna
do is, we're gonna raise
00:03:27.53\00:03:29.21
our arms up, bring them
together, bring them out,
00:03:29.24\00:03:32.17
back down. Up,
together, back, and down, up,
00:03:32.48\00:03:38.73
together, back, down,
up, together, back and down,
00:03:39.05\00:03:46.11
up, together, back
and down, five more times.
00:03:46.42\00:03:51.14
There is 1, and 2, and
3, and 4, one more time,
00:03:53.23\00:04:05.59
and 5, good, relax,
okay just got to shake
00:04:06.87\00:04:09.89
your arms out.
Okay, now we're gonna
00:04:09.92\00:04:11.66
curl the arms up, turn,
push down, turn up, turn down,
00:04:11.69\00:04:19.54
up, good, turn and
down. Up, curl, turn and down,
00:04:19.98\00:04:27.42
arms up, curl, turn
and down, up and curl,
00:04:27.46\00:04:33.08
turn and down, arms
up, curl, turn, down,
00:04:33.11\00:04:38.59
five more times. Up,
turn and down, up, curl,
00:04:38.62\00:04:44.20
turn and down. Okay,
turn and down let's go
00:04:44.23\00:04:49.79
one more, up,
turn and down, good.
00:04:49.82\00:04:54.25
Alright, now what
we're gonna do is we're just
00:04:55.11\00:04:57.07
gonna put a foot
out in front of us,
00:04:57.10\00:04:58.58
hands on the hips,
lift your toe up, push down,
00:04:59.18\00:05:03.19
up, and down, up,
and down, up, and down,
00:05:03.63\00:05:10.26
up, down, up,
down, up, down, up,
00:05:10.29\00:05:17.32
down, up, down,
up, down, ten more.
00:05:17.35\00:05:23.07
Do this exercise to get
the lower legs warmed up,
00:05:24.34\00:05:28.31
one of the common
injuries people will tend
00:05:28.44\00:05:30.76
to get especially,
when just beginning.
00:05:30.79\00:05:32.34
There is a
condition called shin splints,
00:05:32.38\00:05:34.42
where the muscles
on the front of shin,
00:05:34.64\00:05:37.00
actually pulling away
from the bone and we got
00:05:37.03\00:05:40.43
three more. Okay,
and switch over to the
00:05:40.46\00:05:47.33
other leg, toe up,
press down, up and down,
00:05:47.36\00:05:52.40
up, down, up. This
exercise is also good for
00:05:52.43\00:05:57.63
those who start
to get a droopy foot,
00:05:57.66\00:06:00.18
where it's hard for them
when you're picking it up,
00:06:00.21\00:06:02.57
you strengthening a
muscle called the anterior
00:06:05.70\00:06:07.44
tibialis here, and
we're gonna do ten more
00:06:07.47\00:06:15.08
1, and 2, 3, 4, 5,
6, 7, 8, 9, and 10.
00:06:15.84\00:06:30.01
Now, we're gonna
put our foot back,
00:06:30.04\00:06:31.60
and we're gonna press
up on the toe and down,
00:06:32.18\00:06:34.93
this is getting the
calf area ready and also the
00:06:35.42\00:06:39.10
Achilles tendon,
when people walk around in
00:06:39.13\00:06:42.48
high heels especially.
You know, not used to
00:06:42.75\00:06:45.38
stretching their Achilles
Tendon, the potential over
00:06:45.41\00:06:48.24
ruptured tendon
becomes much higher,
00:06:48.27\00:06:50.37
if that happens you'll
be spending a lot of time
00:06:50.79\00:06:52.99
in recovery and
delaying the start of
00:06:53.02\00:06:55.56
your exercise
program, ten more times,
00:06:55.59\00:06:58.42
there is 1, and 2,
and 3, 4, 5, 6, 7, 8, 9,
00:06:58.45\00:07:11.32
last one 10. Switch over,
okay press up and down, up,
00:07:11.35\00:07:17.90
there is 3, 4, 5, 6,
7, 8, 9, 10, 11, 12, 13,
00:07:18.74\00:07:34.71
7 more 1, 2, 3, 4, 5, 6,
7. Okay, we're gonna start
00:07:34.74\00:07:46.08
out real gently, just
with some easy walking.
00:07:46.11\00:07:49.05
The big key to Aerobic
exercise is to get moving.
00:07:53.78\00:07:58.26
One of the best
overall exercises you can
00:08:00.62\00:08:02.35
do is walking. Now,
we're just walking in place,
00:08:02.38\00:08:07.16
which does a couple
things for us, gets us
00:08:07.86\00:08:10.51
moving which is the
main thing we're after,
00:08:10.54\00:08:13.34
but you're not
outside. So, you're not going
00:08:15.42\00:08:17.95
to have to worry
about stepping in potholes
00:08:17.98\00:08:20.53
or going through
uneven terrain, right there
00:08:20.56\00:08:24.69
in the comfortable
your own living room,
00:08:24.72\00:08:26.23
or family room. You
can just stay in one place,
00:08:26.26\00:08:29.87
may not be as
quite as picturesque,
00:08:30.56\00:08:32.75
and you still don't
get as much fresh air,
00:08:33.07\00:08:35.05
but still your getting
the exercise, we're just
00:08:35.42\00:08:38.90
gonna do a little walking here.
00:08:38.93\00:08:40.13
Whenever, somebody
starts an exercise program,
00:08:43.64\00:08:45.96
it's always better
to start too easy than
00:08:47.08\00:08:49.79
too hard. If you start
easy, you can always add to it,
00:08:49.82\00:08:53.87
you start too hard,
you can find yourself
00:08:54.64\00:08:57.84
in a world of hurt.
It can take you two weeks
00:08:59.52\00:09:02.35
just to get back
to where you were when
00:09:02.38\00:09:04.47
you first started. So,
you're always better off
00:09:04.50\00:09:07.25
to start simple, to
start slowly and let your body
00:09:07.60\00:09:11.60
work into it. For those at home,
00:09:11.63\00:09:16.58
if you're more
advanced, this is more of a
00:09:16.61\00:09:19.58
beginner workout, but
you can pick up the pace
00:09:19.61\00:09:22.36
and go much faster and harder.
00:09:22.84\00:09:24.61
By lifting the
knees harder actually more
00:09:25.43\00:09:27.60
of a jogging pace,
which you see many times
00:09:27.63\00:09:30.57
on this program. On
this program however,
00:09:30.60\00:09:33.88
we're gonna be
taking it fairly easy.
00:09:34.41\00:09:36.33
I trust everybody's okay so far.
00:09:40.08\00:09:41.82
Okay, we're gonna
do one more minute
00:09:47.87\00:09:49.98
of this pace then
we're gonna switch over to
00:09:50.01\00:09:52.70
some other movements.
00:09:52.73\00:09:53.80
Important thing
about Aerobic exercise is
00:10:00.32\00:10:03.03
rhythmic activity of
a major muscle group.
00:10:03.06\00:10:05.48
Also when you're just
beginning, it's important
00:10:07.23\00:10:10.19
to keep a monitor
of your pulse rate.
00:10:11.23\00:10:13.31
I try and encourage
people not to go after
00:10:14.99\00:10:16.96
a carotid artery, to
check the pulse, because a lot
00:10:16.99\00:10:19.80
of people don't
know what that is.
00:10:19.83\00:10:21.15
You starts squeezing
your throat and they can
00:10:21.48\00:10:24.87
even knock themselves
out. So, we don't want
00:10:24.90\00:10:27.40
that best to check
it off, your wrist area
00:10:27.43\00:10:30.27
or if you have to
you can maybe go to your
00:10:30.90\00:10:32.65
temporal area and you
should be able pick up
00:10:32.68\00:10:34.79
your pulse. And you
wanna take 220, subtract
00:10:34.82\00:10:38.68
your age and then take
seventy to eighty percent
00:10:38.71\00:10:41.13
of that. That's where
your heart rate should be.
00:10:41.16\00:10:43.61
Okay, let's go ahead
and put a little variation
00:10:48.06\00:10:50.02
in there, what we're
gonna do is put our hands
00:10:50.05\00:10:51.97
on the hips. We're
just gonna step a leg out,
00:10:52.00\00:10:54.12
go back, together.
Switch, back together,
00:10:54.97\00:11:00.49
as you do this you
can vary how deep you go
00:11:01.21\00:11:04.73
in your lunge. The
further down you go,
00:11:04.77\00:11:07.82
the more difficult it will be,
00:11:07.85\00:11:09.28
what we're doing is
just adding some variation
00:11:12.76\00:11:14.91
to our movement. But
the bottom line still is
00:11:14.94\00:11:18.85
we just want to
keep the legs moving
00:11:18.88\00:11:20.13
and out and back,
together. Step out,
00:11:23.22\00:11:26.88
step back together,
out and back, together,
00:11:27.42\00:11:32.24
out and back, together,
out and back, together,
00:11:32.43\00:11:38.32
out, back,
together, out, back, together,
00:11:38.52\00:11:44.44
good keep it up. And
out and back together,
00:11:45.08\00:11:53.12
out and back, together,
out and back, together.
00:11:53.15\00:11:59.06
Lot of the
exercises we do, can we done
00:12:01.91\00:12:04.04
on a mini tramp,
rebounder, if you will.
00:12:04.07\00:12:07.00
If you do this one,
you have to be careful
00:12:08.39\00:12:10.53
not to step off the rebounder,
00:12:10.56\00:12:12.13
but walking in place.
Things like that can be
00:12:12.16\00:12:16.32
done on a rebounder.
00:12:16.35\00:12:17.41
And we're gonna do this
for twenty five more seconds,
00:12:25.68\00:12:28.37
and out and back
together, out and back,
00:12:31.13\00:12:35.76
together, out
and back, together.
00:12:35.79\00:12:39.57
We're down to
our last ten seconds
00:12:42.56\00:12:44.31
and 4, 3, 2, 1,
good. Back into our step,
00:12:48.40\00:12:53.58
as you watch Aerobic
programs on Television,
00:12:56.28\00:12:58.54
you will see they always
comeback to a basic step.
00:12:58.57\00:13:01.02
There might be some
modifications in it,
00:13:01.05\00:13:02.93
but still the simple
fact is walking in place
00:13:03.09\00:13:07.00
or moving like that
is excellent exercise.
00:13:07.22\00:13:10.03
Most of the variation
is put in simply to break
00:13:12.37\00:13:15.95
the monotony of
the movement or to sell
00:13:15.98\00:13:20.84
a product, one out of the two.
00:13:20.87\00:13:22.14
For years latest
and greatest exercise
00:13:28.75\00:13:31.20
equipment keeps
being produced, you get all
00:13:31.23\00:13:34.46
these hi-tech selectorized
exercise equipment pieces,
00:13:34.49\00:13:39.16
that are very, very user
friendly, you just step in,
00:13:39.74\00:13:42.53
set a pin and
your off and going.
00:13:42.74\00:13:44.87
Now, they even
have machines that are
00:13:45.60\00:13:47.38
computerized, that will
tell you if you're going
00:13:47.41\00:13:49.97
hard enough or not
too hard but any good gym
00:13:50.00\00:13:53.05
or health club you're
still gonna have a basic
00:13:53.35\00:13:56.49
foundation of
barbells and dumbbells,
00:13:56.52\00:13:59.20
which have been around
from the very beginning
00:13:59.77\00:14:02.72
of exercise. So, they
are still there, I haven't
00:14:02.75\00:14:07.09
been able to replace
them and with all the fancy
00:14:07.12\00:14:09.99
treadmills, and
elliptics and stair climbers.
00:14:10.57\00:14:15.35
The one thing that
still remains pretty solid,
00:14:15.94\00:14:18.35
you're just going for
a good walk or jogging
00:14:18.49\00:14:21.93
if you're more fit
or cycling or swimming.
00:14:21.96\00:14:24.78
The basics would keep you going.
00:14:25.32\00:14:28.26
We're gonna try and
do about twelve minutes
00:14:31.57\00:14:32.92
of Aerobics in
our program today,
00:14:32.95\00:14:34.45
which is a good amount
for somebody who is just
00:14:34.80\00:14:37.39
beginning and then you
could work it up as you go.
00:14:37.42\00:14:40.04
And we're gonna keep stepping
00:14:50.12\00:14:51.61
for one more minute,
another thing we find
00:14:52.33\00:14:56.68
as very important
when you're just beginning
00:14:56.71\00:14:58.62
is not to put a
lot of fancy movements
00:14:58.65\00:15:00.95
into the workout.
You're better off just getting
00:15:00.98\00:15:04.50
the rhythm of the
major muscle groups,
00:15:04.53\00:15:06.85
allowing yourself
to get used to that,
00:15:07.63\00:15:09.60
before you start
throwing a lot of arm
00:15:10.51\00:15:12.92
variations in there.
Remember the first time
00:15:12.95\00:15:19.65
I ever took an Aerobics Program,
00:15:19.68\00:15:21.08
just when I start
getting the hang of what
00:15:21.42\00:15:23.40
they were doing they
changed, then you get
00:15:23.43\00:15:25.98
the hang of that
they change on you again.
00:15:26.01\00:15:28.38
Fifteen seconds,
down to our last ten
00:15:36.95\00:15:43.25
9, 8, 7, 6, 5, 4, 3,
2, 1, hands on the hips.
00:15:43.90\00:15:52.78
We're gonna step out to
this side, back and forth.
00:15:53.06\00:15:56.65
Again, this is
just putting a variation
00:15:59.70\00:16:01.59
to the stepping
motion. This is good because
00:16:02.48\00:16:05.84
it also works the
abductors and adductors
00:16:05.87\00:16:08.34
of the hips. Which
is also very helpful,
00:16:08.37\00:16:11.73
also this is the
movement that can be done
00:16:17.91\00:16:19.84
for quite a long
period of time by most people.
00:16:19.87\00:16:22.35
It's fairly
comfortable, we're gonna try
00:16:22.38\00:16:28.03
and do this for
another minute and half.
00:16:28.06\00:16:29.70
Before we start heading towards
00:16:30.72\00:16:32.34
our cool down period.
00:16:32.37\00:16:33.48
Don't be afraid to
stay with the simple program
00:16:43.36\00:16:45.55
until you're ready to advance,
00:16:47.35\00:16:48.91
you're not
competing with anybody.
00:16:49.59\00:16:51.35
You're simply trying to
get into a regular exercise
00:16:51.85\00:16:54.39
program to help yourself,
00:16:54.42\00:16:56.32
as you feel good move it up.
00:16:58.23\00:17:00.58
If exercise becomes
a drudgery, you're not
00:17:01.10\00:17:04.39
gonna wanna stay
with it. Make it fun,
00:17:04.42\00:17:06.92
for at least as fun as possible,
00:17:06.95\00:17:08.41
if you stay within
your training range.
00:17:08.89\00:17:11.38
You'll actually find
exercise to be a very
00:17:11.59\00:17:14.49
pleasant experience,
it's when you try push
00:17:14.52\00:17:19.07
the envelope, that it
becomes uncomfortable;
00:17:19.10\00:17:22.11
that you think
this isn't worth it,
00:17:22.52\00:17:24.14
it's too much work.
When you're finished
00:17:24.17\00:17:27.43
with an Aerobic
exercise program,
00:17:27.46\00:17:28.96
you should feel
good. The old adage
00:17:28.99\00:17:32.57
is you should be able
still talk, but not sing
00:17:32.60\00:17:35.52
while you're doing aerobics.
00:17:35.55\00:17:36.58
I can't sing anyway, so
it really doesn't matter.
00:17:37.39\00:17:39.64
And we're down to
our last few seconds,
00:17:48.39\00:17:50.42
okay now lets step it out.
00:17:53.62\00:17:54.96
I used to have a
good friend, who says
00:18:00.54\00:18:01.61
he can't sing either,
he says he sings prison
00:18:01.64\00:18:03.89
singing. So, behind a few bars,
00:18:03.92\00:18:05.92
he doesn't have the
key, that's what I feel
00:18:05.95\00:18:08.50
like a lot of
times. You keep it going,
00:18:08.53\00:18:11.24
let's get the arms, make
sure the arms are swinging
00:18:19.46\00:18:21.14
as you're doing this,
as we get multiple muscles
00:18:21.17\00:18:23.84
into play here. We'll
get more calories burning
00:18:23.87\00:18:27.67
and we're just about
ready to hit our 11 minute
00:18:36.08\00:18:38.94
mark of aerobics. What
we're gonna be doing now,
00:18:38.97\00:18:43.08
is slowing down
a little bit still.
00:18:44.34\00:18:46.52
Just start to cool down
period, okay slow it down.
00:18:47.04\00:18:54.25
Now we've just taking
a gentle stroll through
00:18:58.76\00:19:01.13
the woods on a
nice summer afternoon.
00:19:01.16\00:19:03.88
Down to forty
seconds as we slow down,
00:19:12.35\00:19:16.00
this allows the legs to work.
00:19:16.03\00:19:19.74
You can juncture with the heart,
00:19:20.22\00:19:21.50
slowing it down,
keeps the blood flowing
00:19:21.53\00:19:24.53
and lets the heart
relax naturally and easily.
00:19:25.03\00:19:27.88
Without putting a
sudden shock upon it,
00:19:28.05\00:19:30.81
by saying okay we're stopping,
00:19:31.20\00:19:33.02
heart you keep working.
00:19:33.45\00:19:34.70
Okay, we're gonna
go eight more seconds
00:19:42.51\00:19:45.65
5, 4, 3, 2, 1,
good. Alright, we're gonna
00:19:47.98\00:19:54.50
do little stretching
out now, what we're gonna
00:19:54.53\00:19:56.71
do is we're gonna
step out to this side.
00:19:56.74\00:19:58.31
And we're gonna stretch
the inside of the thigh,
00:19:59.21\00:20:01.13
now hold that for a steady move,
00:20:02.78\00:20:05.55
ten more seconds 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:20:09.06\00:20:19.61
Shift over, you feeling
it stretch on the inside
00:20:19.64\00:20:23.06
of your leg, hold that
if you're more flexible
00:20:23.09\00:20:27.88
step out further, you
give yourself even more
00:20:28.00\00:20:32.46
of a stretch ten more seconds
00:20:32.49\00:20:33.83
1, 2, 3, 4, 5, 6, 7,
8, 9, 10, good. Step back,
00:20:33.86\00:20:44.99
push your heel to
the ground and hold that,
00:20:46.17\00:20:50.10
you should feel
that stretch in the back
00:20:50.13\00:20:53.34
of your leg right
and down through the
00:20:53.37\00:20:54.96
calf area here. Okay,
hold that for ten more seconds
00:20:54.99\00:20:58.92
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10. Okay,
00:20:58.95\00:21:08.76
switch each stretch
we're holding anywhere
00:21:08.79\00:21:16.08
from ten to
twenty seconds is fine.
00:21:16.11\00:21:17.92
Okay ten more seconds
00:21:21.08\00:21:22.05
1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
00:21:22.08\00:21:31.94
Alright, next
we're gonna step out,
00:21:31.97\00:21:33.70
we're gonna go up on
the heel. We're gonna lean
00:21:34.30\00:21:36.67
forward at the waist
but still keep the chest up
00:21:36.70\00:21:38.74
and you should feel this
now in the back of your leg.
00:21:39.12\00:21:42.07
And hold that
steady for ten more seconds
00:21:43.75\00:21:49.56
1, 2, 3, 4, 5,
6, 7, 8, 9, and 10.
00:21:49.59\00:21:59.70
Switch, lean
forward and hold that,
00:21:59.73\00:22:05.89
ten more seconds, 1, 2,
3, 4, 5, 6, 7, 8, 9, and 10.
00:22:11.27\00:22:22.65
Alright, you
use me as a support;
00:22:23.41\00:22:25.18
put your hand on my shoulder.
00:22:25.67\00:22:26.99
Grab a hold of your
ankle, stretch your quadriceps.
00:22:27.24\00:22:30.49
You feel this right in
the front of you thigh,
00:22:31.04\00:22:32.93
okay and hold
for ten more seconds
00:22:36.48\00:22:39.36
1, 2, 3, 4, 5, 6, 7,
8, 9, and 10. Switch,
00:22:39.39\00:22:49.30
and hold ten more seconds
00:22:52.14\00:22:58.60
1, 2, 3, 4, 5, 6,
7, 8, 9, and 10, good.
00:22:58.63\00:23:09.25
Okay, now we're
gonna do of couple
00:23:09.32\00:23:10.85
upper body
stretches, so I want you to put
00:23:10.88\00:23:12.98
your hands behind your head,
00:23:13.01\00:23:13.98
push your elbows way
back, push them back,
00:23:14.17\00:23:17.43
push them back and hold that.
00:23:18.05\00:23:20.01
Okay, now bring your
arms across your body,
00:23:22.22\00:23:24.35
give yourself a hug,
try and pull your shoulder
00:23:25.65\00:23:28.32
blades apart. Okay,
and up, press the elbows
00:23:28.35\00:23:38.33
back hold it and now
across, pull it apart.
00:23:38.36\00:23:49.69
Put your arm up over your head;
00:23:55.97\00:23:57.02
grab your elbow and
pull. As you do this one,
00:23:57.61\00:24:06.68
you wanna make sure
your have steady pressure,
00:24:06.71\00:24:08.41
try not to force you
arm beyond, what would
00:24:08.60\00:24:11.91
be natural for it.
Okay, let's switch the
00:24:11.94\00:24:15.60
other side, alright
let's put one arm out now
00:24:15.63\00:24:29.29
and bring it across your body,
00:24:29.32\00:24:30.84
hand behind your elbow and pull.
00:24:31.45\00:24:33.00
This one you should
feel in the shoulder region
00:24:35.94\00:24:37.79
right in here,
keep pulling it across.
00:24:37.82\00:24:40.26
Alright, let's go
over to other side
00:24:49.04\00:24:50.79
and pull and let's hold
that for five more seconds,
00:24:52.43\00:25:01.17
1, 2, 3, 4, and 5.
Okay, let's roll the
00:25:01.20\00:25:08.12
shoulders up and
around, way up high,
00:25:08.15\00:25:13.02
so if you back, three more.
00:25:13.05\00:25:19.76
Now back to the
front and way up,
00:25:23.74\00:25:30.35
four more, okay turn
your head to this side,
00:25:32.79\00:25:39.85
and turn, and turn, and
turn, and turn, and turn.
00:25:42.18\00:25:53.54
Now, up and
down, and up and down,
00:25:54.03\00:26:01.18
and up and down,
good, now we're just gonna
00:26:02.14\00:26:06.92
turn the trunk tight
your abdomen as you do it,
00:26:06.95\00:26:09.21
now let's go back
slowly to the other direction.
00:26:10.00\00:26:12.14
Hold it try and
keep your abdomen tight,
00:26:12.55\00:26:14.80
and turn, and turn, and
turn, and turn, and turn,
00:26:15.73\00:26:30.36
and turn, five more each way.
00:26:32.70\00:26:35.55
There is 1, and 2,
and 3, and 4, and 5.
00:26:38.65\00:26:57.22
Okay, thanks a lot
fellows, we're all done.
00:26:57.35\00:26:59.39
Lot of times when
people start a workout program
00:27:03.32\00:27:05.78
they says is that all there is,
00:27:05.81\00:27:07.10
it seems so simple.
My question is always,
00:27:07.13\00:27:09.93
what were you doing before?
00:27:09.96\00:27:11.23
I wasn't doing
anything. Well, then you're a
00:27:11.33\00:27:14.64
lot better off now,
than you were before,
00:27:14.67\00:27:15.91
aren't you? If
you're finding a program
00:27:16.02\00:27:18.31
that you like, stay
with it and keep going.
00:27:18.34\00:27:21.23
You'll feel the benefits,
in the middle you'll start
00:27:21.30\00:27:23.98
feeling better. But
always remember you want
00:27:24.01\00:27:26.39
to train for proper reasons,
00:27:26.42\00:27:27.85
so often people
are looking to train
00:27:28.00\00:27:29.75
strictly for
health. What we're trying to
00:27:29.78\00:27:31.79
encourage people to do is
train to the glory of God,
00:27:31.82\00:27:34.20
as we do that we're
gonna have a greater
00:27:34.40\00:27:37.08
gain than we
never thought possible.
00:27:37.11\00:27:38.63
There is a Bible
verse that I claim
00:27:39.20\00:27:40.63
all the time in
Philippians 4:13 it says;
00:27:40.66\00:27:43.85
I can do all
things through Christ
00:27:44.17\00:27:46.63
who strengthens
me. God bless you,
00:27:46.82\00:27:49.30
keep on
exercising, see you next time.
00:27:49.50\00:27:52.02