Intensely if you
workout, it has a lot to do
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with how much progress you make.
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On Body and Spirit, we try
and accommodate those needs.
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Want to see an intense workout,
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stay tuned and find out next
on Body and Spirit Aerobics.
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Hello, I'm Dick
Nunez, Wellness Director
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of The Black Hills
Health and Education Center.
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Welcome to Body
and Spirit Aerobics.
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Over my years, I've done
lots of different workouts
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all the way from seven
days a week to four hours a day.
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Down to my
current workout regime
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of three times a
week for 15 minutes.
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But in order to do
that kind of workout
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it has to be very intense.
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Although I don't have
the equipment and the weights
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to do my high intense
workout here On Body and Spirit,
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we can do some
type of work that will
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some what show what we do.
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So helping me out
today will be Daniel,
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from the Black Hills
Health and Education Center
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and somebody who I
train on a regular basis.
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So he is well acquainted with
my high intense workout regime
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and so he has agreed to go ahead
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and do one of those here today.
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So we're going to
warming up first, Daniel
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with some arm circles
to get the blood flowing,
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get the joints warmed up
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and then we'll get
into our intensive mode.
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So it is good to warm up
before you do your exercise.
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Warming up is just
doing some light activity
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of what we're going to be doing.
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Lot of people think
stretching is warming up,
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stretching is stretching.
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So we're actually doing --
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just a light warm
up for the shoulders.
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Okay, let's go the other way.
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Now some of the things
that we'll be doing here
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will require a
partner or at least
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I will tell you what you can
do if you don't use a partner,
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but you obviously can
increase your intensity
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by using a partner.
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And so I may have to give
Daniel just a little bit of rest
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in between since, I'm not going
to be going in between him.
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Okay, we are going to
start with some push-ups
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and we're going to do
these little differently.
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We are going to do what's
called 10-second repetitions,
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which are the highest
intensity workout that I--
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find out there and so we're not
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going to be doing
very many of them.
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So, Daniel, go ahead push your
position and follow my count.
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Ready, one, two, three, four,
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five, six,
seven, eight, nine, ten.
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One, two, three, four, five,
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six, seven, eight, nine, ten.
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One, two,
three, four, five, six,
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seven, eight, nine, ten.
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One, two, three, four, five,
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six, seven, eight, nine, ten.
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Try getting your back
up a little high, Daniel.
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Two, three four, five,
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six, seven, eight, nine, ten.
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One, two, three, four, five,
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six, seven, eight, nine, ten.
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Good. All right.
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Even just doing
three of those which takes
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you 90 seconds, still is
a-is a good run, isn't it?
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It is. Okay.
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Just put the
hands behind your head
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and let's go and
stretch the area.
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That will feel good
after doing that and also
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I'm gonna help you
stretch just a little bit
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by just pulling back
gently on his elbows.
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We can stretch him
little further and then
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he'll be able
to stretch himself.
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You're feeling that Daniel? Yes.
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Okay, is that good
or is that too far.
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It's good. Okay, now go
and give yourself a hug.
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Okay, and again I'm
gonna help you a little bit.
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Okay, let's wrap around
little more, there you go.
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So now I can help him by
just pulling on his elbows
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to give him a little
more of a full stretch.
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Okay, go back
over the head again.
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You don't want to
take them back to far
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because you
don't want to hurt him.
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Okay, and go away across again.
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Okay and good.
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All right. Want to go
and get that towel folds
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over there please, Daniel.
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For the next
part of our exercise
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we're going to be using a towel,
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which is fanciest equipment
I use here on Body and Spirit.
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But, yeah we can get
make good use of this.
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Of course, I'll be adding
a little resistance to him.
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Grab that palms over, okay.
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Now this is going to
be similar to the motion
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we do often times
when we reach out and grab
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one wrist and pull back.
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Okay, I'm gonna
bend you over more.
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Okay, and you are
going to draw back to.
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Okay, good, back out.
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So I'm adding the
resistance to him.
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Good and pull. Now reach way out
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and pull, and out and pull,
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and out and pull, and out.
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Let's go four more.
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And reach and pull.
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I have to be careful not to
give him too much resistance,
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otherwise it will -- I
will just tip him over.
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And then if he tips
over, I might tip over.
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Good, all right. All
right, now what I like to do --
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is to put one
arm up over the head
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and we're going
to stretch that area.
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One arm up, grab
with the opposite arm,
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only with the other hand
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and pull and be
stretching through here.
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Make sure you get lots
of air when you're doing it.
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Breathe a deep breathing will
help you to relax your muscles
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as you're doing your stretch.
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You're going to
hold each stretch
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for about 10 to 15 seconds.
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All right, let's
go the other side now.
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So left arm is up, bent
at the elbow behind the head,
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grabbing with the right
hand and pulling to stretch
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the latissimus dorsi
area which is right into here.
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Okay. Good. Now set our
towel down here for a moment.
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Now we're going to
some lateral raises, Daniel,
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and again I'm going to
act as your resistance.
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At home you can use dumbbells.
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Okay, raise up.
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Okay, we're
keeping the arm straight.
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I'm giving him a
steady resistance both ways.
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It doesn't do a
whole lot of good
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if I just make it so
hard that he can't move.
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We want to try and give
him a steady range of motion,
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so it gives a simulation
of using some weights.
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And up, okay. Now
what I'm gonna do is,
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we watching his
shoulder position,
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if I start to see too much
of a shrugging at one side,
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I'm going to ease of
my tension little bit.
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I want to get him to a --
certain amount of repetitions.
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He'll do a couple more.
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Good, one more time.
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Okay, hold it
there for ten seconds.
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One, two, three, fight it, four,
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five, six, seven,
eight, nine, and ten.
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Good. All right, put your
right arm in front of you,
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bring it across, put
your hand behind, and pull.
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You should feel that
stretching your shoulder.
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You feel that exercise? Yeah.
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Okay, so doing it
right so far? Doing it.
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Very good. Okay,
now let's go ahead
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and do the other side.
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Arm out, bring it across.
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Daniel likes
working out very hard
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in fact for your body weight.
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You weigh how much Daniel? 158.
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158. And you worked out,
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you have done 205 for 8--
repetitions on the bench press?
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Yes. Which is
around 265, 270 max,
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which is pretty good
for a guy of his size.
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Because he is fairly
linear, about 6 feet tall,
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and does not weigh that
much, but yet hands seems
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to be pretty
strong. Okay, that's good.
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Now we're going
to do some biceps.
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You're going to
really enjoy this.
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Okay, I'm going to kneel
down and you take these palms up
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and we're going to have
you do some curls with it.
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Okay, ready, go.
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Now if you have
dumbbells you can do that,
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otherwise if you have a helper,
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you want to
maintain steady resistance.
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You can pull down just a little
bit harder on the way down,
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because you do
have more strength
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on the negative
aspect of the contraction
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when you do the positive.
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Squeeze it up and
resist and squeeze it up.
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Okay, that's how we go
up just a little higher,
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that's the way while trying
to get full range of motion.
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Good, Daniel.
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And up, shred, and up-up-up.
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Good, and up. Now curl, curl it.
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Curl, come on,
up-up- up-up-up-up-up-up.
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We go two more.
Curl it, curl it.
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And last one, curl
it. Hold it right there.
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One, two, three,
four, five, up hard,
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six, seven, eight,
nine, ten. Very good.
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Feel that? Yeah.
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Good. Okay. Now we are
gonna do some triceps exercise.
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Well, I like you to do
is just go ahead and sit
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down there on the carpet.
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You can put your hands
over your head and fold them.
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Okay, bring your
elbows back further.
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Here this way. Okay,
bring them closer here. Okay,
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now up and now there we go.
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Okay, push up and
down. Way up and down.
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Way up, trying to
go up a little higher.
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There we go. That's better.
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Push it up, and up,
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and press,
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and press,
focus on your triceps.
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You are thinking about
the muscle you are working,
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the triceps or
the back of the arms.
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When you work
muscles, you make sure
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you're working both aspects.
00:11:45.85\00:11:48.42
So for the biceps and the --
triceps, they work in harmony
00:11:48.43\00:11:51.42
for the stability of the elbow.
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Push up, push up, push up.
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Okay, hold, one,
two, three, four, five,
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six, seven, eight,
nine, ten. Very good.
00:12:04.82\00:12:12.34
All right. That was great.
00:12:12.35\00:12:14.64
Okay, we are going to
start into our aerobic exercise
00:12:14.65\00:12:17.52
and the way we're going to
do this by warming up the legs.
00:12:17.53\00:12:19.64
I just want you to go
ahead and do ten easy squats.
00:12:19.65\00:12:22.26
Okay, cross your arms.
Okay, go and squat down.
00:12:22.27\00:12:26.00
We're going to watch the form.
00:12:26.01\00:12:27.83
The knees are staying over
the feet, he is pushing the hips
00:12:27.84\00:12:30.74
back, keeping the chest
up, taking it down, so his legs
00:12:30.75\00:12:34.54
go about parallel to the floor.
00:12:34.55\00:12:37.18
We're trying about
the upper thigh there.
00:12:37.19\00:12:39.32
You don't want your
knees jutting past your feet.
00:12:39.33\00:12:44.71
So the aerobic
exercise is rhythmic activity
00:12:44.72\00:12:46.85
of the major muscle group.
00:12:46.86\00:12:49.64
Okay, let's go ahead
and start stepping in place.
00:12:49.65\00:12:51.40
What we're going to do Daniel,
is we're going to take this --
00:12:56.52\00:12:58.32
by in intensity variation by
just raising the knees higher,
00:12:58.33\00:13:03.17
by doing so and
pumping the arms more.
00:13:03.18\00:13:05.01
So go and try and
raise your knees little more.
00:13:05.02\00:13:06.81
During my career,
I've tried as I mentioned
00:13:12.73\00:13:15.12
lots of different routines
and the seven days a week,
00:13:15.13\00:13:18.75
four hours a day that I
did back when I had a chance
00:13:18.76\00:13:21.44
to workout with
some top pro bodybuilders
00:13:21.45\00:13:24.12
and Arnold was in
amongst that group and another
00:13:24.13\00:13:26.92
training partner of mine
went onto win Mr. North America,
00:13:26.93\00:13:29.29
named John Burkholder, who now
00:13:29.30\00:13:31.08
interesting enough
is into the ministry.
00:13:31.09\00:13:32.85
But we used to do
the seven days a week,
00:13:32.86\00:13:35.11
four hour a day type workouts
and they just beat me apart.
00:13:35.12\00:13:39.11
I couldn't make
any progress at all.
00:13:39.12\00:13:40.72
Then when I got
into doing the --
00:13:40.73\00:13:44.64
15 minutes three times a
week, which I've been doing
00:13:44.65\00:13:47.69
for the past 15 years or so,
that's why I made my best gains
00:13:47.70\00:13:51.29
and because that type
of routine Daniel does.
00:13:51.30\00:13:54.62
And I actually having a young
man that I train in Rapid City
00:13:54.63\00:13:57.21
who is only a junior in
high school, 6'3", 240 pounds,
00:13:57.22\00:14:01.99
he is bench pressing 430 pounds,
Daniel, and he is drug free.
00:14:02.00\00:14:06.41
And again he does a 15
minute workout 3 times a week.
00:14:06.42\00:14:08.96
So it's very beneficial
for anybody who does it
00:14:08.97\00:14:11.34
and we see also all sorts
of people get strong, don't we.
00:14:11.35\00:14:13.76
Okay, now go back into the
-- squats, ten more repetitions.
00:14:16.41\00:14:19.40
Squatting is probably one
of the best exercise you do.
00:14:23.69\00:14:25.98
In fact, when
somebody ask me, to say
00:14:25.99\00:14:28.66
tell me one
exercise to do to maximize
00:14:28.67\00:14:31.38
my benefits for exercise.
00:14:31.39\00:14:32.92
I always tell them
squats is the best one.
00:14:32.93\00:14:35.41
You don't do anything
else, squats is going to work
00:14:35.42\00:14:37.26
your body quite better
than any other exercise.
00:14:37.27\00:14:39.92
Okay, two more. Okay,
let's put in a little variety.
00:14:42.95\00:14:48.26
Now see some side steps. Put
your hands on your hips, okay.
00:14:48.27\00:14:52.37
And step, here
we go, side to side,
00:14:52.38\00:14:57.88
bend the knees a little bit.
00:14:57.89\00:15:00.19
This will work the
inner thigh, outer thigh,
00:15:00.20\00:15:02.92
keeps our
rhythmic activity going,
00:15:02.93\00:15:05.86
and gives a little
variety to our workout.
00:15:05.87\00:15:07.78
You'll find when you put
intensity to your workout.
00:15:13.81\00:15:16.88
You're not going want
to do multiple sets of it,
00:15:16.89\00:15:19.86
that's the typical thing
you go into a fitness club
00:15:19.87\00:15:23.03
or to a trainer, they
got tell you do three sets
00:15:23.04\00:15:26.36
of 8 to 10 repetitions
and something that revolve
00:15:26.37\00:15:29.53
in doing for years, and
years and years and years.
00:15:29.54\00:15:31.77
And I used to do that as well.
00:15:31.78\00:15:34.64
Because I continued researching
and I found that one set
00:15:34.65\00:15:38.02
was just as valuable as 3 sets.
00:15:38.03\00:15:39.59
In fact even more valuable
if you work hard because
00:15:39.60\00:15:42.59
then you'll
maximize your recovery time.
00:15:42.60\00:15:45.35
And especially of
my age recovery time
00:15:45.36\00:15:47.61
becomes optimum, importance.
00:15:47.62\00:15:50.56
Certainly, there
is a lot of different
00:15:52.46\00:15:53.58
than when you're
working out at age of 20
00:15:53.59\00:15:55.99
than when you're
working out in your 50s.
00:15:56.00\00:15:58.09
And I'm able to maintain
a high level strength still
00:16:03.77\00:16:07.52
by doing it 15
minutes, three times a week,
00:16:07.53\00:16:09.59
and actually make
out myself stronger
00:16:09.60\00:16:12.33
that I ever did
before when I was doing
00:16:12.34\00:16:15.17
the longer workouts.
00:16:15.18\00:16:17.33
And I tried
everything in between,
00:16:17.34\00:16:18.89
six days a week for an hour,
and I always tell people if I --
00:16:18.90\00:16:23.35
can make more
benefit training longer
00:16:23.36\00:16:25.59
do you think I would
do it. Of course, I would.
00:16:25.60\00:16:27.37
Okay, let's go
back to the squat again.
00:16:32.76\00:16:35.41
Okay, cross your arms.
00:16:35.42\00:16:38.94
You're doing ten more reps.
00:16:38.95\00:16:40.07
Good form, chest
up, get lots of air,
00:16:44.53\00:16:49.37
focus on your
legs, and on your hips.
00:16:49.38\00:16:52.21
Okay, let's step in
place again, Daniel.
00:16:57.53\00:16:59.64
Pump the arms.
00:17:02.70\00:17:06.85
Well, those at home, if
you need to stop and rest,
00:17:06.86\00:17:09.80
then do so,
otherwise, keep going,
00:17:09.81\00:17:12.68
and you'll find with a workout
like this if you have a partner,
00:17:12.69\00:17:15.69
that you can do
your workout with,
00:17:15.70\00:17:17.19
it helps you to keep
your motivation going because
00:17:17.20\00:17:20.73
there may be some days you
don't feel like working out
00:17:20.74\00:17:23.23
and your partner
pulls you by the boot straps
00:17:23.24\00:17:25.50
and says come on, let's go,
and the same thing may happen
00:17:25.51\00:17:27.96
on the other hand,
maybe they're feeling that way
00:17:27.97\00:17:31.18
and you help them.
00:17:31.19\00:17:34.60
I serve pretty
self motivate to do so.
00:17:34.61\00:17:37.98
Okay, keep going.
00:17:37.99\00:17:39.36
Does it help you having a --
trainer, Daniel, when sometimes
00:17:42.63\00:17:45.17
because I know you,
you work a lot long hours
00:17:45.18\00:17:47.27
and sometimes you're really
tired, knowing that you have
00:17:47.28\00:17:49.47
somebody waiting for you
to train you and work you out.
00:17:49.48\00:17:51.70
It does. Okay. To
get motivation. Okay.
00:17:51.71\00:17:59.19
Okay, back into
the squats again.
00:17:59.20\00:18:02.64
Ten more reps.
00:18:02.65\00:18:03.62
Good form. Good form.
00:18:07.99\00:18:10.02
Push your hips back. Good.
00:18:10.03\00:18:11.87
Okay, let's go back to the
-- side step. Ready, step left.
00:18:20.81\00:18:23.99
Anytime you're
working out with intensity
00:18:33.24\00:18:34.82
and you're not used to it, make
it sure you get adequate rest
00:18:34.83\00:18:38.33
in between your work
is very important because,
00:18:38.34\00:18:41.13
you can start to
feel a little bit fatigued
00:18:41.14\00:18:43.86
or feel a little bit nauseous
and if you ever get that --
00:18:43.87\00:18:46.26
feeling, what I've people do
is just lay down on your back
00:18:46.27\00:18:50.16
and bring your legs
straight up to allow the blood
00:18:50.17\00:18:53.04
to come back down
towards stomach area.
00:18:53.05\00:18:56.14
I know, Daniel, you had
to do that once or twice.
00:18:56.15\00:18:59.02
Twice. You pretty lay
down and let blood flow
00:18:59.03\00:19:01.42
work on the nausea and
it doesn't take too long
00:19:01.43\00:19:03.90
before you start
feeling good again.
00:19:03.91\00:19:06.07
You remember where you
started when you started
00:19:14.52\00:19:15.73
your workout on
your bench press,
00:19:15.74\00:19:18.30
remember where you are at?
00:19:18.31\00:19:21.85
I don't remember.
It's been so long now.
00:19:21.86\00:19:23.44
85. When I was 85. 85 pounds?
00:19:23.45\00:19:27.48
Yeah, I remember
you weren't very strong.
00:19:29.97\00:19:31.20
Willing, but not very strong.
00:19:33.56\00:19:34.74
Okay, let's go back
into the squats again.
00:19:41.82\00:19:44.65
Ten more repetitions.
00:19:44.66\00:19:45.63
We're in the midst
of aerobic exercise now,
00:19:50.30\00:19:52.21
we got about three more
minutes of aerobics to do.
00:19:52.22\00:19:55.93
Now we get into
our cool down phase,
00:19:55.94\00:20:00.45
which is the part
we all like the best.
00:20:00.46\00:20:02.56
We start to warm down.
00:20:02.57\00:20:06.57
Good, Daniel.
Place, back to place.
00:20:06.58\00:20:08.93
Step, okay, let's go
ahead and pick it up,
00:20:08.94\00:20:11.51
pick the knees up. Okay,
00:20:11.52\00:20:13.60
let's go opposite
handy, you're getting--
00:20:13.61\00:20:15.49
you go on the same one.
00:20:15.50\00:20:18.55
Okay, pick your left leg up.
00:20:18.56\00:20:20.68
Sometimes you get
turned around there.
00:20:20.69\00:20:22.19
Okay, hold on, just go
and pick your left leg up.
00:20:22.20\00:20:24.83
Okay, now this arm will be up.
00:20:24.84\00:20:26.65
Okay, now go and reverse it.
00:20:26.66\00:20:28.26
There you go.
00:20:28.27\00:20:29.24
If you ever had
that problem at home
00:20:30.26\00:20:31.46
when you're doing your stepping
00:20:31.47\00:20:32.86
and you find yourself lifting
your left leg and your left arm
00:20:32.87\00:20:36.16
at the same time, then all
you have to do is slow down,
00:20:36.17\00:20:39.11
pick one leg up,
bring the opposite arm up
00:20:39.12\00:20:41.55
and then you'll get back
into your normal cadence again.
00:20:41.56\00:20:44.57
Okay, pick it
up a little higher.
00:20:44.58\00:20:47.67
So it's actually good you
did that because only to sure
00:20:47.68\00:20:49.69
people at home, have
to correct that because --
00:20:49.70\00:20:51.95
one of the things that
often times bothers people
00:20:51.96\00:20:53.77
when they do
aerobics that they feel like,
00:20:53.78\00:20:55.17
I'm not getting this,
I'm-I'm off-kilter somehow.
00:20:55.18\00:20:58.05
So that's an easy
way to adjust that.
00:20:58.06\00:21:02.10
Very good. We're
going to do that --
00:21:02.11\00:21:04.08
for about two more minutes,
Daniel and then we're going
00:21:04.09\00:21:06.02
to slow it down and
start to cool down phase.
00:21:06.03\00:21:09.76
You'll be amazed in how
much progress you'll get
00:21:09.77\00:21:11.99
in the high intensity type
workout, because even though
00:21:12.00\00:21:15.39
it only took just a few
minutes, you certainly thought
00:21:15.40\00:21:17.81
your muscles got fatigued right.
00:21:17.82\00:21:19.11
Absolutely. Even though
we didn't use any weights
00:21:19.12\00:21:21.05
and he is used to doing
that -- and you'll find that --
00:21:21.06\00:21:25.06
this happens to
Wellness guests all the time
00:21:25.07\00:21:26.75
when they come
out to our center.
00:21:26.76\00:21:28.06
I'll ask them, I said
you want to try our workout
00:21:28.07\00:21:30.11
or you want just do the
-- workout you've used too.
00:21:30.12\00:21:32.19
And they'll usually
always inevitable say,
00:21:32.20\00:21:33.91
why I can try your
workout they actually try
00:21:33.92\00:21:36.18
the 15 minute workout.
00:21:36.19\00:21:37.69
They're so excited to
go, oh, this is great,
00:21:37.70\00:21:39.76
so much better, because
-- I've saved so much time
00:21:39.77\00:21:42.24
for what I was
spending on working out.
00:21:42.25\00:21:44.08
Now, I doubt, I actually
feel like I get better workout.
00:21:44.09\00:21:46.55
I know in Rapid City, I
trained a woman who is 20
00:21:50.66\00:21:52.88
with another trainer and she
was working out half hour a day
00:21:52.89\00:21:56.21
with that trainer, now
she works with me for just
00:21:56.22\00:21:58.24
15 minutes and now it's a lot
less expensive, but she said,
00:21:58.25\00:22:01.35
I get a better workout which
is worth they are really after.
00:22:01.36\00:22:03.73
Okay, Daniel, little bit
faster, little bit higher
00:22:06.50\00:22:11.01
and coming down to
that home stretch now.
00:22:11.02\00:22:14.75
You almost
ready to slow it down.
00:22:14.76\00:22:16.29
Pick it up, knee
way up, way up, way up,
00:22:16.30\00:22:20.60
there you go, way up.
00:22:20.61\00:22:21.68
You have to do that
test where you have to carry
00:22:28.40\00:22:30.06
a lot of equipment for your
fireman testing, don't know?
00:22:30.07\00:22:33.03
Yes. Okay. This can't
be any worse than that?
00:22:33.04\00:22:35.86
Easier. Easier. Okay,
well you may make it harder.
00:22:35.87\00:22:41.80
I'll climb on your back with
something. I'll make it harder.
00:22:41.81\00:22:43.91
Okay, we're down to
our last five seconds.
00:22:46.32\00:22:49.76
Okay, now slow it
down, slow it down.
00:22:53.95\00:22:56.48
Nice easy stepping.
00:22:56.49\00:22:59.30
Now as you can see Daniel is
getting a little sweat going.
00:22:59.31\00:23:02.10
So we definitely
accomplished our goal.
00:23:02.11\00:23:05.31
So now what he is doing,
he's cooling down the body
00:23:05.32\00:23:08.12
by slowing his cadence
and this will help to increase
00:23:08.13\00:23:11.83
the blood flow back to his
heart and we start to bring
00:23:11.84\00:23:14.82
the pulse rate back down again.
00:23:14.83\00:23:17.57
Keep smiling,
Daniel. You're having fun.
00:23:17.58\00:23:20.39
And as we do that, his
body will start cooling down
00:23:20.40\00:23:24.34
and his leg is going to be
helping that process take place
00:23:24.35\00:23:27.71
and this will help you
to reduce any risk factors
00:23:27.72\00:23:31.13
of stopping abruptly and
having your heart go, ah help.
00:23:31.14\00:23:36.68
Something we don't want.
00:23:36.69\00:23:39.82
Okay, we're going to
go for another minute.
00:23:39.83\00:23:43.11
Daniel is cooling
down, cooling down,
00:23:43.12\00:23:47.99
nice deep breathe into the
nose out through the mouth.
00:23:48.00\00:23:50.69
And for those who want
to focus on your breathing,
00:23:50.70\00:23:53.27
one of the things I
find to be so beneficial
00:23:53.28\00:23:55.47
is a more you blow out,
you can't stay blowing all your
00:23:55.48\00:23:58.22
air out,then naturally you're
going to want to recover that
00:23:58.23\00:24:01.25
by breathing in deeper.
00:24:01.26\00:24:02.71
When people just
think about breathing deep,
00:24:02.72\00:24:04.75
it is near as effective,
it is focusing on breathing in
00:24:04.76\00:24:06.97
and blowing out as much
you can and then automatically
00:24:06.98\00:24:10.05
you breath in deeply again.
00:24:10.06\00:24:13.28
Okay, we down to
our last 40 seconds.
00:24:13.29\00:24:15.34
How you feeling?
Okay. Okay, feel worked out?
00:24:15.35\00:24:18.47
I do, yes. Okay,
was it fun? It was.
00:24:18.48\00:24:21.68
Okay, good. Good.
Nice smiling face.
00:24:21.69\00:24:26.20
Down to our 30 seconds
00:24:26.21\00:24:27.40
and we're calming
down, we're just relaxing
00:24:29.53\00:24:31.83
at a little slower still.
Oh, that's nice. That's nice.
00:24:31.84\00:24:36.47
I can do that speed.
00:24:36.48\00:24:37.47
Okay, and we're down
to our last 10 seconds.
00:24:39.64\00:24:43.03
Nine, eight, seven, six,
00:24:43.04\00:24:48.20
five, four, three, two, one.
00:24:48.21\00:24:53.69
Okay, let's step up to the side
00:24:53.70\00:24:55.66
and stretch the
adductor muscles.
00:24:55.67\00:24:59.38
So this leg, the left leg is
bent, the right leg is straight,
00:24:59.39\00:25:03.34
stepping out to the side
and you're stretching inside.
00:25:03.35\00:25:07.83
We're going to hold
that for about ten count,
00:25:07.84\00:25:13.31
now we're going to
shift the other way.
00:25:13.32\00:25:15.61
Left leg is
straight, right knee is bent,
00:25:15.62\00:25:19.04
stretch the inside of the thigh.
00:25:19.05\00:25:20.32
How does that feel?
Good. It was good, okay, good.
00:25:25.39\00:25:30.08
Okay, now we're
going to stretch the calf.
00:25:30.09\00:25:32.27
What I want you to do is
step back with your right foot,
00:25:32.28\00:25:35.92
okay, press the
heel to the ground.
00:25:35.93\00:25:38.48
Your right leg is
straight, your left leg is bend,
00:25:38.49\00:25:41.25
and then lean forward
into your left leg to maximize
00:25:41.26\00:25:44.01
the stretch on your
calf on your right leg.
00:25:44.02\00:25:47.90
Okay, let's turn the other way,
00:25:50.75\00:25:53.25
right knee is bent,
left leg is straight,
00:25:53.26\00:25:55.73
press your heel to the ground.
00:25:55.74\00:25:57.76
Keep your left
leg straight, Daniel.
00:25:57.77\00:25:59.43
There you go, now lean
forward into your right leg
00:25:59.44\00:26:02.14
a little more to
accentuate the stretch.
00:26:02.15\00:26:06.96
Very good. Okay, let's
do couple trunk rotations
00:26:06.97\00:26:10.48
and I'm gonna call it good.
00:26:10.49\00:26:12.17
Just turn, and turn, and turn,
00:26:12.18\00:26:17.51
and turn, and
turn, and turn, and turn.
00:26:19.45\00:26:24.82
Couple more,
turn, and turn, good.
00:26:24.83\00:26:31.19
Okay, thanks a lot, Daniel.
00:26:31.20\00:26:32.68
I've seen so many people
that have got into workout
00:26:34.95\00:26:37.58
routines and mostly
they're doing it for
00:26:37.59\00:26:39.44
their own self worry.
00:26:39.45\00:26:41.11
First thing you want
to do is change all that.
00:26:41.12\00:26:43.72
And not just train for
your own personal edification
00:26:43.73\00:26:46.68
you want to train for the
glory of God because our bodies
00:26:46.69\00:26:48.87
are temples of Holy Spirit,
we're supposed to take care
00:26:48.88\00:26:51.84
of those and so if our focus
in our training isn't about us,
00:26:51.85\00:26:56.17
but about how we represent God.
00:26:56.18\00:26:58.94
It will change our
motivation and attitude.
00:26:58.95\00:27:01.31
I try and tell our
Wellness guests all the time,
00:27:01.32\00:27:03.57
let go and let God,
when you are focusing in on,
00:27:03.58\00:27:06.22
how much you weigh or how
much you-- how-how your blood
00:27:06.23\00:27:10.29
pressure is
doing or blood sugar.
00:27:10.30\00:27:11.50
The stress can make you
slow down your progress.
00:27:11.51\00:27:14.41
But if you just relax, let go
and do it all for the glory of
00:27:14.42\00:27:18.58
God, amazing things happen.
00:27:18.59\00:27:20.17
So that's why we encourage
you on our Body and Spirit
00:27:20.18\00:27:22.81
all the time is to do all things
properly for the glory of God,
00:27:22.82\00:27:27.66
representing Him and
becoming a living sacrifice
00:27:27.67\00:27:30.27
only acceptable to Him,
which is our reasonable service
00:27:30.28\00:27:33.73
according to Romans 12:1.
00:27:33.74\00:27:35.57
The scripts always
claim here on Body and Spirit.
00:27:35.58\00:27:38.01
Body and Spirit
Aerobics is Philippians 4:13,
00:27:38.02\00:27:41.09
which states, I can do
all things for through Christ
00:27:41.10\00:27:44.02
which strengthens me.
00:27:44.03\00:27:45.64
God bless you.
00:27:45.65\00:27:46.68
Thanks for joining
us. And we'll look forward
00:27:46.69\00:27:48.29
to see you next time on
Body and Spirit Aerobics.
00:27:48.30\00:27:51.32