The following program
is designed to demonstrate
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simple workouts that
you can use to improve your
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health. Be sure to
consult your physician
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before beginning
any exercise program.
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Getting a good workout
is as simple as finding the
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time to do it in the
comfort of your own home,
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next on Body and
Spirit Aerobics we're gonna to
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show you that you
can get a workout and not
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have to go anywhere. Stay tuned.
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Hello, I'm Dick Nunez,
Wellness Director at 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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For 20 years I used to
manage Athletic Clubs and
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people would come to
join clubs in order to get
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healthy and fit and they
would spend a lot of money
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and lot of them would
simply just beat their heads
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against the wall
while they were there.
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Not literally but they would
spend a lot of time wasting
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time, a lot of people of
course would join clubs and
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never show up, they'll
think that well if I just
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join this club somehow
through osmosis I'm going
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to lose work or lose
weight and then it comes to a
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harsh reality, well in
order to lose weight I guess I
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better show up once in
a while. What we think we
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have to get all this
fancy equipment, which usually
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just collects dust, when
people telling me, ask me
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they say where is the
best place where I can get some
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exercise equipment, I
just tell him look at the local
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yard sale or garage sale,
usually you'll find a lot of
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it there. Good intentions
usually end up in basement
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and garages covered
with dust. So we're gonna to
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try and show you a
workout you can do at home
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that's gonna to be very
productive and isn't gonna
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cost any money except
just a little bit of time and a
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little bit of effort. I
believe we're ready to get
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started; helping me out
today will be Matthew Hard
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and Fred Garber and we're
gonna to start by loosening
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up and we're gonna to
start by reaching up to our
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left and now switch over
and reach up to your right
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and switch and switch
and switch and up and up and
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up and up, left and right
and left and right, ten more
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each way there is 1 and
2 and 3 and 4 and 5 and 6,
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7, 8, 9 and 10. Press
the hands together and let's
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push up keep the tension
on them and bring it back
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down and up and down
and up and down and up
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and down and up and down
and up, let's go ten more,
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keep the tension on,
there is 1 and 2 and 3, 4, 5, 6,
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7, 8, 9, one more time
10. Alright step out with your
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left foot, reach out with
your right hand, grab your
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right wrist with your
left hand and pull back,
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reach out, pull and
reach, pull and reach, pull,
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keep going, there is 6,
7, 8, 9, 10 more 1, 2, 3, 4,
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5, 6, 7, 8, 9 and 10, switch
over, right foot in front,
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left hand out grab it with
your right hand and pull and
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pull and pull, pull, pull,
there is 6, 7, 8, 9, 10 more
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1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Alright shake it out.
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Now let's start loosening
up for aerobics, put your
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left foot out, point the
toe up, press it down and
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up and down, up
down, up down, ten more,
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there is 1 and 2, 3,
4, 5, 6, 7, 8, 9 and 10.
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Switch, toe up, down,
up, down, up, down, up,
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down, ten more 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
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Okay now with the
left heel, heel down on the
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ground, push up on the
toe and down, up and down,
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up, down, there is 4,
5, ten more 1, 2, 3, 4, 5,
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6, 7, 8, 9, 10. Switch
it and press up, down, up
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3, 4, 5, 6, 7, 8, 9,
five more 1, 2, 3, 4, 5.
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Okay let's start loosening
up the legs, gonna pick our
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left leg up, kick it
out and down, right leg up,
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kick out down, left,
kick out down, good, good,
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good. 20 more
seconds, 10 more seconds and
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5, 4, 3, 2, 1. Okay
now we're gonna to go back,
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pick it up to the
backwards, you can feel it
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stretching your quadriceps
as you bring that up and
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we'll go 45 more seconds.
Feel a little bit like a dog
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kicking grass up and
getting ready to attack.
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20 seconds, and 10, 3, 2,
1. Okay we're going to lift
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the leg way up high, now
right and left, right, left,
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right, left, right,
left, right, left, good, keep
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going. 40 seconds, good
job, 15 seconds, okay good.
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Hands on the hips, key
jumps, side to side go,
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good job, 45 seconds
and 25 seconds and 20,
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and down to 10, 9, 8, 7,
6, 5, 4, 3, 2, 1. Step it
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out 45 more seconds
and 35, down to 30 and 20,
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15, 10, 9, 8, 7, 6,
5, 4, 3, 2, 1. Key jumps,
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front to back, go good
job, good job. 50 seconds,
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35 back and forth front
and back, come on, down to
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20 and 10, 9, 8, 7, 6,
5, 4, 3, 2, 1. Side to side,
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big steps now, way
out, way out, tighten it up,
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okay we're gonna to pick
up the speed a little bit,
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good, good. Left right,
left right, left right, left
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right, left right, left
right, left right, left right,
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keep it up. Left right,
left right, left right, left
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right, left right,
left right, left right, left
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right, big steps. Way
out, step, step, step, step,
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step, step, step, step,
step, way out, step, step,
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step, step, step, good,
good, way out, step, step,
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tighten it up, okay,
pick it up speed wise right
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left, right left, right
left, right left, right left,
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right left, right left,
right left, right left, right
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left, right left, okay
step it out, way out. Big steps,
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50 seconds and 40,
down to 30 way out, way out,
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step, step, step, step,
down to 15, and 7, 6 ,5, 4,
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3, 2, 1. Okay, it's
ski hops, side to side go,
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50 seconds, and 40 good
job, 30 seconds and down
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to 15, 14 good 12,
11, 10, 9, 8, 7, 6, 5, 4,
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3, 2, 1. Okay, elbow
to knee, right leg, left,
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right, left, right,
left, right, left, right, left,
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right, left, right,
left, right, left, right, left,
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right, left, right, good
40 seconds, keep it up 30
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seconds. 5, 4, 3, 2, 1.
Step it out, we're coming
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towards the end of the
Aerobics. 35 seconds here,
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30 and 20 seconds 9,
8, 7, 6, 5, 4, 3, 2, 1,
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one more set of ski
hops front and back, ready,
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go. 50 seconds, good
job, good, good, good,
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35 seconds, now we are
down to 25, and 20, 15,
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and 10, 9, 8, 7, 6, 5, 4,
3, 2, 1. Okay step it out,
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start cooling it
down. Keep the arms moving.
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45 seconds and 40, 35
down to 30, 25 and 20,
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15 and 10, 9, 8, 7, 6,
5, 4, 3, 2, 1. Side to side,
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nice and easy, just
cooling down now. Guys have done
00:20:54.05\00:21:00.69
great, 40 more seconds,
when you do a home exercise
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program, you can make
it as intense as you want.
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You can run in place,
you can do the ski hops,
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the calisthenics we
do here on this program,
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the harder you push
the more you get out of it.
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Doesn't take expensive
equipment, it just takes a
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determination to get it
done. Down to 15 seconds,
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and 8, 7, 6, 5, 4, 3,
2, 1. Let's s stretch out,
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let's start by stepping
out, stretch the inside of your
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thigh, gotta feel it pull
on the inside and hold ten
00:21:58.28\00:22:06.86
more seconds 1, 2,
3, 4, 5, 6, 7, 8, 9, 10.
00:22:07.37\00:22:18.02
Shift over, and hold,
ten more 1, 2, 3, 4, 5, 6, 7,
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8, 9, and 10. Press
the heel to the ground and
00:22:38.59\00:22:44.40
hold, hold steady. Ten
more, 1, 2, 3, 4, 5, 6, 7,
00:22:44.56\00:22:59.03
8, 9, 10. Switch and
hold, ten more seconds,
00:22:59.75\00:23:14.52
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Put your heel out,
00:23:14.66\00:23:26.02
lean forward into it,
put your chest up, ten more
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seconds 1, 2, 3, 4, 5,
6, 7, 8, 9, 10. Switch, keep
00:23:35.89\00:23:51.28
your chest up as you
lean forward and ten more
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seconds 1, 2, 3, 4, 5,
6, 7, 8, 9, 10. Good, put
00:23:56.97\00:24:10.07
your hand on my
shoulder and get a hold of your
00:24:10.14\00:24:11.35
ankle and stretch your
quadriceps, and ten more
00:24:11.38\00:24:21.29
1, 2, 3, 4, 5, 6, 7,
8, 9, 10. Switch and hold,
00:24:21.53\00:24:35.94
and ten more seconds
1, 2, 3, 4, 5, 6, 7, 8, 9,
00:24:43.13\00:24:52.84
10. Good, arm up over
the head and hold ten more
00:24:53.32\00:25:05.09
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Switch, more ten,
00:25:05.31\00:25:23.82
1, 2, 3, 4, 5, 6, 7, 8,
9, 10. Good, arm out bring it
00:25:24.36\00:25:36.05
across, hand behind the
elbow, nice steady pull,
00:25:36.22\00:25:41.21
you feel that in your
shoulder, good, good, good.
00:25:41.56\00:25:45.58
Hold it for five more 4,
3, 2, and 1. Switch it over
00:25:46.73\00:25:53.05
and pull and hold tight,
good 1, 2, 3, 4, 5, 6, 7,
00:25:56.00\00:26:09.78
8, 9 relax. Hands
behind the back, contract your
00:26:10.57\00:26:15.45
abdomen, bend over, up,
lay back, contract, over,
00:26:15.52\00:26:21.88
up and back,
contract, over, up and back,
00:26:22.56\00:26:27.86
contract, over, up and
back, contract, over, up,
00:26:28.61\00:26:34.84
back, contract, over,
up, ten more, contract, over,
00:26:35.47\00:26:42.01
up, there is 1 over, up
and 2 over, up 3, contract
00:26:42.54\00:26:51.79
over, up 4, and up
5, contract, over, up 6,
00:26:52.58\00:27:01.87
contract, over, up
7, contract, over, up 8,
00:27:02.03\00:27:09.01
contract, over, up 9, one
more, contract, over, up 10,
00:27:09.41\00:27:16.16
good job. Alright
fellows, we're all done.
00:27:16.34\00:27:18.35
When you look for a
workout program, find one that
00:27:22.74\00:27:24.43
makes sense to you.
It doesn't have to be
00:27:24.53\00:27:25.93
complicated, it doesn't
have to be expensive, it just
00:27:26.02\00:27:28.48
has to be something
you want to do and you're
00:27:28.52\00:27:31.14
gonna stay with it.
Don't overdo it, and train for
00:27:31.22\00:27:33.72
the right reason.
Don't train for your personal
00:27:33.75\00:27:36.05
glory. Train for the
glory of God. You'll find that
00:27:36.41\00:27:38.79
it makes it so much
easier. Remember what the
00:27:38.83\00:27:40.99
Bible promises, in
Philippians 4:13, it gives us a
00:27:41.13\00:27:44.68
promise that we can do
all things to Christ who
00:27:44.80\00:27:47.17
strengthens us. God bless
you, keep on exercising and
00:27:47.29\00:27:51.16
we look forward to
seeing you next time.
00:27:51.23\00:27:52.66