The following program
is designed to demonstrate
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simple workouts that you can use
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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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Welcome to Body And Spirit.
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We are so glad
that you are with us.
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We are gonna do the
Wellness Workout Today.
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I am Jeanie McDonald Weaver.
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Hi there, we
are so glad you came
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to do the
Wellness Workout with us.
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We have Tim here
with us today and Ralph.
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And they are
going to be helping me
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present to you
the Wellness Workout.
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You need some cans.
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Okay, this is just some cans,
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it's not even a
pound, just under a pound.
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So if you don't have
weight, you don't have to.
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Get these or
you can use the band
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that we used
before, a towel or weights,
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if you have weights.
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And we are gonna
go through warm up.
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And we are gonna do
some of the same moves
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that we're gonna be
doing through the workout.
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Just a warm up because
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we have a little bit of time,
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this is the Wellness Workout,
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so this is taking the best moves
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and putting in a
short amount of time.
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And so we are
starting our warm up right now
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and we gonna pull our knees
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right in and go across midline.
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And we're gonna reach back.
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Every time I switch that ball,
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I'm gonna reach back
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and my gonna keep
my stomach, what Ralph?
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What? Engaged!
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It may not be flat out,
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but we are gonna
keep it in tight, right?
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We are gonna
workout. That's right.
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Tim watch Ralph.
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Make sure he doesn't cheat.
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Right, I follow, I follow him.
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Yeah. Big breathe.
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So we are crossing midline.
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We are taking and
we are bringing...
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I am doing this
Wellness Workout as,
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if you come in off a walk
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and you need to
do some strength work
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and you have a
short amount of time,
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this is what
this is perfect for.
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So we are just doing
a little bit of warm up
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because I am
assuming that you have done
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some aerobic work
and you warmed up.
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So we gonna
revisit some of the moves
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that we're gonna do.
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So I am going to
step out over the mat,
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I am gonna pull,
I am gonna change.
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I will only do a couple
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because I am
going to keep moving.
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Because this is what we
are going to do with weights,
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and just a minute I
am going to step back.
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I am going to
step forward again.
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Pull and pull.
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And I want to be
leaning forward from my hip.
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That's right, a
little bit of knee bend,
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forward from the hip because
when you have got 15 pounds,
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you want that person to be right
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where it suppose to be,
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in that upper,
middle, back and the upper arm
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I'm gonna come back.
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I'm just going
to do a little curl.
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I'm gonna sink.
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I'm gonna come back,
and whenever I come down,
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I want to put that rear
end back and then come back.
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I wanna push back because
I don't wanna hurt my back.
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So pretend you
got those 15 pounds.
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Make sure you are moving good.
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And if you are coming
too far out with your knees,
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you want to push
back with the hip,
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so that those knees are
over almost the forefoot
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or the ankle, not the toe.
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And the way you do that,
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it's a classic
strength training squat
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or a hip hinge.
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And you need to get
that in the warm up.
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This is our warm up, okay.
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This is where you make sure that
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you cracked all those
little movement challenges
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that you might have.
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So you have a wide step,
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you swing back and you
keep the back very extended.
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So as you are coming
down, you keep your chin tucked.
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How are you doing? Good?
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Big breathe and come back.
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So let's pretend we
still have the weight,
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which we have
little balls, gyred sock.
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So I am going to come
here, and I am going to
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bring the ball
right to the middle.
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This is called neutral.
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And I am going to turn,
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and I am gonna
keep my elbow under.
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I am going to pretend I
have 15 pound weight here.
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I am going to
push it just like that,
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my knees are soft
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and I am doing a
transverse move in the hip,
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in the knee and ankle.
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I am turning, okay.
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If you out there have
known Osteoporosis in you back,
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you want to do minimum.
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Now go the other way.
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You want to do a
minimum lift here.
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And you might just want to
use the soup can or nothing.
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But you're turning and
you're coming back down.
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So this is a cross
chop, or cross lift.
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If you have shoulder
issues, Tim has shoulder issues.
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He's not going to go
up real high, right now.
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He's just gonna
stay a little bit low,
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and he's gonna
go back like this.
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If you have no
shoulder issues, you can go up.
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If you do, go this way.
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Don't think you can't do it.
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You can, just modify it.
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So now you know that one.
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Now let's take and let's do
the cross chop from neutral.
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And we gonna go across the body,
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and we're gonna chop,
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right down to the
knee, right there, okay.
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So when I am here, I
have one leg straight
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and one leg very
bent and I am chopping.
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Right there, like that.
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So I am going to
feel a little bit here,
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and the lower I go, the
more I am going to feel it.
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And then when we come
back to neutral, okay.
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And I might be able to
go up here, maybe I can't.
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Maybe I can come
to just the shoulder.
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Chop, bend that knee,
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straighten the other
leg and you are down.
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And then you're going to
come back to the shoulder.
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Chop, and pretend that
you got that 15 pound weight.
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Got it? Okay
come to the neutral.
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Now we are going
to go the other way.
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So we do these
moves, this is a preview,
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a little test run to make sure
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that everything is working okay.
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And I don't have any
problems with the joints,
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or something that I didn't know
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because when we go
put weight on here,
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then it's going to
be very different thing.
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So as you are
coming down, keep going,
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as you are coming down,
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you want to keep
dropping that chin under,
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because I don't
want the head cocked.
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That's right, okay.
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Then you come back up, good.
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Then I got my weight,
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I am going to do
just a simple squat
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and then come back up, okay.
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And I am going to
do a simple squat.
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I am going to come
back up and put a toe back.
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A simple squat, come
back up and put a toe back.
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So I am shifting.
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I am making all
my proper receptors
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start to work to
hold me in this position.
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I am making my core cue up,
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my back, stomach, my
shoulders and everything
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because as I shift
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and I do a little
tiny bit of hip hinge,
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and I have got weight. Wow.
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I am really doing a lot in
a little bit of time, okay.
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So then we'll just do,
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that's kind of
the...going into a lunge.
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Then we'll put
our leg weights on,
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and if you have
leg weights, great.
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If you don't have
leg weights, no problem,
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just do with no
leg weights, okay.
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So, are we ready? Are you warm?
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How you feeling? Pretty good!
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Shake out, ready to go.
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And your stomach is
what? Stomach is tight.
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Stomach is engaged.
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And our knees are
what? Bent! Soft, just soft.
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And whenever that we
go soft with the knees,
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the rear end pushes back.
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Okay, that way we keep
the pressure off the knees
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and we put it on the
quads where we want them.
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Tim is going to
pick his weights up.
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He's gonna go light on
one arm, heavy on the other.
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Ralph is going to pick
up a medium weight, a tin.
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And I am going to do
with it one heavyweight, okay.
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So you can see, you can
use a variety of things.
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You just have to be
mindful of your positioning.
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So we've done our warm up.
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We are ready to go.
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Now we're gonna start
doing straight on move.
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We are going to do
the big muscles first.
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So we are going to take
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and we are
going to do our squat.
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Okay, so I am
going to hold mine,
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mine right here,
you are gonna get two.
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Okay, so Ralph's got two.
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You've got two.
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I have got one,
alright. I have got one.
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I may switch or I
may use it in the middle.
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So I am just
showing that you can use,
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somehow you got to get a load.
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You got to get more
than your body load, okay.
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Now when you are just starting,
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please, you can just do this,
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just with your own body
weight until you got it.
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Okay, so we're gonna
start the squat first.
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So I am going to come
right into a little squat
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and I wanna come back.
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Big breathe. Okay.
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So we gonna push back,
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and every time that I come in,
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I am going to try to
go a little lower, okay.
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And if everything is good, fine,
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I am going to come
down, take a breath.
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So Tim had got his together
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because he's
using his unaffected arm
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to help his shoulder
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to not hurt but to get stronger.
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That's what you want
to think about right now,
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is you want to think
about pushing into the heels.
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Getting that
rear end pushing back
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and we get up to about
a weight over ten? Eight.
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And at nine or ten we
are gonna hold it, okay.
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Breathe, okay,
this is the last one,
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we're gonna come down and hold.
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Right there,
push into the heels,
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press, tuck your chin.
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Tuck your chin, hold it,
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hold it, hold it, hold
it, hold it, hold it and up.
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Nice, now we're gonna turn,
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and you've both of
your weights right here.
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Take a big breathe
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and we're gonna
pull, just like that.
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And pull back down, okay.
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Now if you don't
have that big of a weight
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then you don't....if you
have just a little weight,
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and you want to
increase the intensity,
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you just reach
out with the elbows.
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You see, I am
reaching out with my elbows
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just a little bit.
00:10:02.43\00:10:03.75
See I am reaching out.
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And I am bending,
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every time we go
down, every time I come up.
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I am pushing into my...
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where I want that
pressure in my feet.
00:10:13.20\00:10:15.15
In the heels! In the
heels, so pull and press
00:10:15.16\00:10:21.48
Pull and press.
00:10:21.49\00:10:22.46
So I am down and I am back.
00:10:22.47\00:10:25.17
So you see, in a bicep curl
00:10:25.18\00:10:27.06
with the Wellness workout now,
00:10:27.07\00:10:28.68
I am using my whole body.
00:10:28.69\00:10:30.12
Because I am doing
just a little bit of a dip
00:10:30.13\00:10:32.91
and then coming back.
00:10:32.92\00:10:34.05
How are you
feeling, Ralph? Pretty good.
00:10:34.06\00:10:35.90
Are you working through
the stomach and back? Yes.
00:10:35.91\00:10:38.85
Make sure when you come down
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that you push
your rear end back.
00:10:40.01\00:10:42.15
Because that's gonna
keep your knees safe.
00:10:42.16\00:10:43.89
Okay, push back. Better.
00:10:43.90\00:10:46.61
It's gonna more on the quad,
00:10:46.62\00:10:48.80
but it's gonna
do what it needs to
00:10:48.81\00:10:51.90
without hurting your knees.
00:10:51.91\00:10:52.92
Breathe push, where we are?
00:10:52.93\00:10:55.30
We are 15? 15! I want to do 20.
00:10:55.31\00:10:59.45
Come on boys. Nice one.
00:10:59.46\00:11:02.94
Push back and then up.
00:11:02.95\00:11:05.35
Okay, start really
thinking of posture right now
00:11:05.36\00:11:07.68
because we're
starting to get tired,
00:11:07.69\00:11:09.37
you'll start to fail on
your posture so push back.
00:11:09.38\00:11:12.17
Push back with
that hip, tight stomach,
00:11:12.18\00:11:14.52
this is it, and come back.
00:11:14.53\00:11:17.14
So we did just a
little hip hinges,
00:11:17.15\00:11:19.38
and we did our curls, all right.
00:11:19.39\00:11:22.04
Now we gonna up overhead.
00:11:22.05\00:11:23.43
So we are using big muscles
00:11:23.44\00:11:25.93
because we are
getting the best stuff,
00:11:25.94\00:11:27.29
so we got to keep moving, right.
00:11:27.30\00:11:29.67
So I am going to
use my one heavyweight
00:11:29.68\00:11:31.84
because a lot of
people only have...
00:11:31.85\00:11:33.68
maybe you have a big ball
00:11:33.69\00:11:35.30
or maybe you just have
one weight that's heavy.
00:11:35.31\00:11:37.79
You gonna use two,
you gonna use two, okay.
00:11:37.80\00:11:40.61
Now pushing up
overhead can be a problem
00:11:40.62\00:11:43.38
for some people
with shoulder issues.
00:11:43.39\00:11:45.13
Again, Tim is going
to go up with one hand,
00:11:45.14\00:11:50.12
but he's going to go
out with the other hand
00:11:50.13\00:11:54.44
with the light weight.
00:11:54.45\00:11:56.22
Okay, so we can get stronger
even if we have some injury.
00:11:56.23\00:11:59.91
Now I just start a
little wrinkling here.
00:11:59.92\00:12:03.17
So this is going
to go up and back.
00:12:03.18\00:12:06.79
And whenever that you go up,
00:12:06.80\00:12:07.87
I don't want to see any
arching of the back, right?
00:12:07.88\00:12:10.88
I saw that, that
was a good correction.
00:12:10.89\00:12:13.37
Good correction too.
00:12:13.38\00:12:15.33
So go up, let me see.
00:12:15.34\00:12:17.23
Nice back down, big breathe.
00:12:17.24\00:12:20.39
So hold down,
right here, right here,
00:12:20.40\00:12:22.94
tight, tight,
tight stomach, yes.
00:12:22.95\00:12:25.47
Yes! Really pull
that belly button in.
00:12:25.48\00:12:27.74
Because I am gonna shift,
00:12:27.75\00:12:29.72
and I am going to bring
one foot off the ground.
00:12:29.73\00:12:33.41
Not mine, I am not
going to pull my knee up.
00:12:33.42\00:12:34.45
I am just going to
put a little unbalance.
00:12:34.46\00:12:37.39
Then I am going to shift
00:12:37.40\00:12:39.24
and just pull my toe, that's it.
00:12:39.25\00:12:42.26
Pull my toe, okay.
00:12:42.27\00:12:45.07
And if you have
never done this before,
00:12:45.08\00:12:47.27
I am going to ask you at home
00:12:47.28\00:12:48.96
to just push to here,
00:12:48.97\00:12:50.77
or don't even use the toe lift.
00:12:50.78\00:12:54.91
If you have been doing this,
00:12:54.92\00:12:55.89
and you want to
do a little bit more
00:12:55.90\00:12:57.60
for your core
little harder challenge
00:12:57.61\00:13:00.50
then you are the one
that's gonna come up.
00:13:00.51\00:13:03.02
But if you are still trying
00:13:03.03\00:13:04.00
to get hold of
that middle section,
00:13:04.01\00:13:06.04
just come up.
00:13:06.05\00:13:07.74
Okay, this is deltoid mostly
00:13:07.75\00:13:10.04
and trapezius in
the upper shoulders.
00:13:10.05\00:13:12.56
You ready? So we go,
00:13:12.57\00:13:14.60
press bring it
in, press bring it in.
00:13:14.61\00:13:19.29
And don't think
00:13:19.30\00:13:21.07
you have to bring
your leg way up, you don't.
00:13:21.08\00:13:23.32
You just need to
pull your toe up.
00:13:23.33\00:13:25.54
Just pull your
toe up, not your heel.
00:13:25.55\00:13:27.56
Just pull your
toe off the ground.
00:13:27.57\00:13:29.77
Breathe, breathe.
00:13:29.78\00:13:32.56
See I am just pulling
my toe off the ground,
00:13:32.57\00:13:35.29
pulling my toe off the ground,
00:13:35.30\00:13:37.68
pulling my toe off the ground.
00:13:37.69\00:13:39.66
I have to hold that
whole core as that goes up
00:13:39.67\00:13:44.02
so that I have
good joint function
00:13:44.03\00:13:47.70
and I don't hurt my back.
00:13:47.71\00:13:49.03
I am strengthening it.
00:13:49.04\00:13:51.02
That's a great that
right now is a good time
00:13:51.03\00:13:54.32
to thank for your texts today.
00:13:54.33\00:13:56.13
Isaiah 40:29.
00:13:56.14\00:13:59.23
He gives strength to the weary.
00:13:59.24\00:14:03.12
He gives strength to the weary.
00:14:03.13\00:14:05.78
And He increases
the power of the weak.
00:14:05.79\00:14:09.18
How you like that
Ralph? Very good. Pretty back.
00:14:09.19\00:14:11.11
How many was that?
19! Oh, we are at 19, 20.
00:14:11.12\00:14:14.48
Okay, so we are
working at about 20.
00:14:14.49\00:14:17.09
So we did overhead
press, we did bicep curl.
00:14:17.10\00:14:20.28
Now we are going to do some
00:14:20.29\00:14:21.26
cross chopping with the squats.
00:14:21.27\00:14:23.16
Now we are going to
do some cross chopping.
00:14:23.17\00:14:24.81
Can we use our weights for that?
00:14:24.82\00:14:26.07
Yes you can use your weights.
00:14:26.08\00:14:28.82
Yeah, go ahead
and hang on to them,
00:14:28.83\00:14:30.37
just use them in tandem.
00:14:30.38\00:14:32.01
So I've got one
weight, they have got two.
00:14:32.02\00:14:35.12
Right here, I am gonna turn,
00:14:35.13\00:14:37.64
and I am just gonna
go down to the knee.
00:14:37.65\00:14:40.63
And I am going to act
like I am chopping wood.
00:14:40.64\00:14:42.78
I am going to bring it
up and I am gonna chop it.
00:14:42.79\00:14:47.55
And I am gonna bring it
up and I am gonna chop it.
00:14:47.56\00:14:50.85
So when you are
doing this move Ralph,
00:14:50.86\00:14:53.56
do you have to be pretty
in control your mid section?
00:14:53.57\00:14:55.73
Yes ma'am you do.
00:14:55.74\00:14:56.82
Yes, you do
especially if you got weight.
00:14:56.83\00:15:00.01
Now if you don't
have weight, keep going.
00:15:00.02\00:15:03.32
You just have a can.
00:15:03.33\00:15:05.33
You still gonna need to
use the same form, okay.
00:15:05.34\00:15:08.93
So one is bend,
one is kind of straight
00:15:08.94\00:15:12.05
for the little
softness in the knee.
00:15:12.06\00:15:14.23
And I am doing a cross
chop, and why I am doing this?
00:15:14.24\00:15:18.38
This is a transverse move.
00:15:18.39\00:15:22.10
You need to be
functional in turning moves.
00:15:22.11\00:15:26.49
So too many people just
do stop at the straight lift,
00:15:26.50\00:15:31.68
overhead lift, but they
never get to the transverse.
00:15:31.69\00:15:33.93
How many we are at? Ten!
00:15:33.94\00:15:35.41
Oh, ten.
00:15:35.42\00:15:36.53
Okay, bring it up,
right here to the middle.
00:15:36.54\00:15:39.59
Okay, now we are going
to turn at the other sides.
00:15:39.60\00:15:41.15
This is neutral,
00:15:41.16\00:15:42.97
so when you are
here in this position,
00:15:42.98\00:15:44.88
recheck your posture.
00:15:44.89\00:15:47.41
Belly button
in, knees are? Soft.
00:15:47.42\00:15:52.07
That means you are engaged,
shoulders are down, neutral.
00:15:52.08\00:15:55.35
Now we will go
to the other side,
00:15:55.36\00:15:56.50
you ready, ready? Ready.
00:15:56.51\00:15:58.43
Tight, so when I
start to go down,
00:15:58.44\00:16:00.27
I am gonna push
the rear end back.
00:16:00.28\00:16:02.15
We need to come to the knee.
00:16:02.16\00:16:03.77
And we need to come back
just like in a chop wood.
00:16:03.78\00:16:07.42
Press down and come back,
and press, tight, breathe,
00:16:07.43\00:16:15.18
down and press, breathe.
00:16:15.19\00:16:18.14
It's a great text by
the way, Isaiah 40:29.
00:16:18.15\00:16:22.82
Yes, press, are
you counting Tim?
00:16:22.83\00:16:26.88
Where we are? Eight.
00:16:26.89\00:16:27.91
Well eight, we are doing more,
00:16:27.92\00:16:29.23
are you ready?
00:16:29.24\00:16:30.31
They are real
trouble, uh. Last one.
00:16:30.32\00:16:34.45
Uh, and back, you got
it and hold it right here.
00:16:34.46\00:16:38.85
Bring in, bring in.
00:16:38.86\00:16:41.07
Big breathe, take that weight,
00:16:41.08\00:16:43.30
put it right on
your shoulders, okay.
00:16:43.31\00:16:45.70
Now I am going to just
take and hold mine right here.
00:16:45.71\00:16:47.88
And we gonna put right in here.
00:16:47.89\00:16:49.57
It is like part of me.
00:16:49.58\00:16:50.88
I am going up of on my
toes, and up on my toes,
00:16:50.89\00:16:54.33
and up on my toes,
and a little press. Okay.
00:16:54.34\00:16:58.51
And you need to do
be about shoulder width
00:16:58.52\00:16:59.97
through your feet.
00:16:59.98\00:17:01.71
And your stomach is what?
00:17:01.72\00:17:03.87
Engaged! Engaged!
00:17:03.88\00:17:07.05
My knees are
soft, and I am pressing.
00:17:07.06\00:17:10.08
Okay, I am going
to stay up there,
00:17:10.09\00:17:11.82
and you wanna take the weights,
00:17:11.83\00:17:12.93
and just put it
right on the shoulders.
00:17:12.94\00:17:14.62
They want to be part of you,
00:17:14.63\00:17:16.14
so you just add
it, 20 pounds. Okay.
00:17:16.15\00:17:19.54
So when you come up don't arch.
00:17:19.55\00:17:22.13
You want to keep
your knees a little bent.
00:17:22.14\00:17:24.15
Yeah, then you come up.
00:17:24.16\00:17:25.54
Okay, now we are
gonna try to stay on
00:17:25.55\00:17:27.37
and the heels are up
00:17:27.38\00:17:28.50
and we want to
do a quick presses,
00:17:28.51\00:17:30.93
just like that,
00:17:30.94\00:17:33.03
and you gonna be
working that calf muscle.
00:17:33.04\00:17:35.58
Big breathe, how are you doing?
00:17:35.59\00:17:37.80
Breathe, and you might
lose pounds, that's okay.
00:17:37.81\00:17:41.37
You have to catch yourself
that you are supposed to.
00:17:41.38\00:17:44.44
So we are going to calf.
00:17:44.45\00:17:45.62
Okay, really
pushing, really pushing,
00:17:45.63\00:17:47.74
pushing, pushing,
pushing, pushing, pushing,
00:17:47.75\00:17:50.03
how are you
feeling? Good in calves?
00:17:50.04\00:17:52.06
Very good, yes I
feel. Yeah, yeah, yeah,
00:17:52.07\00:17:53.75
okay. Bring it back.
00:17:53.76\00:17:55.13
Nice last move, and for
the upper body right now.
00:17:55.14\00:17:59.88
So this is middle back, okay.
00:17:59.89\00:18:02.82
This is just about arms.
00:18:02.83\00:18:04.51
A little bit of
the posterior deltoid
00:18:04.52\00:18:06.60
but it's mostly that middle back
00:18:06.61\00:18:07.89
that's core, okay.
00:18:07.90\00:18:09.61
So I am gonna step out.
00:18:09.62\00:18:10.99
You can step out,
and it's a big step.
00:18:11.00\00:18:14.12
For those of you who
are just new to this,
00:18:14.13\00:18:16.15
and this is
getting you really wobbly,
00:18:16.16\00:18:19.05
widen your stance,
don't turn your foot, okay.
00:18:19.06\00:18:23.57
Too many people
will come into this move
00:18:23.58\00:18:25.68
and they'll do this,
with their foot like this.
00:18:25.69\00:18:28.73
You want to be straight
on and straight on, okay.
00:18:28.74\00:18:32.32
So now I have
got my weights here.
00:18:32.33\00:18:34.69
Big breath, I am going to come
00:18:34.70\00:18:36.48
right up here like this.
00:18:36.49\00:18:37.63
So this one is here,
00:18:37.64\00:18:39.64
and you need to
take one arm at a time.
00:18:39.65\00:18:41.57
Sorry, one arm
at a time like that.
00:18:41.58\00:18:43.54
So the leg that's
out the opposite hand,
00:18:43.55\00:18:45.58
and I am going to pull.
00:18:45.59\00:18:47.29
See that, and I am
going to come down here,
00:18:47.30\00:18:49.09
I am going to pull,
00:18:49.10\00:18:51.38
and I am going to
bend down and pull.
00:18:51.39\00:18:54.62
Big breathe and pull.
00:18:54.63\00:18:56.89
And we need to just
stay forward, but pull.
00:18:56.90\00:19:01.28
Yeah, big breathe.
00:19:01.29\00:19:02.92
Now the more parallel,
you can come from yuor hip
00:19:02.93\00:19:07.82
but more you gonna go
into that middle back, okay.
00:19:07.83\00:19:11.28
So if you could do down in here,
00:19:11.29\00:19:13.04
you are not only
working that middle back
00:19:13.05\00:19:16.30
and the back of the arm,
00:19:16.31\00:19:17.57
but you are using the
front part of your leg,
00:19:17.58\00:19:20.30
right back here, the top
back part as a stabilizer.
00:19:20.31\00:19:25.86
Breathe, and one more,
pull and we gonna push back.
00:19:25.87\00:19:31.49
And you gonna
step forward again,
00:19:31.50\00:19:33.46
okay I am gonna switch.
00:19:33.47\00:19:35.03
I am gonna step forward.
00:19:35.04\00:19:36.35
Now the leg, got the other one.
00:19:36.36\00:19:37.97
Yeah the other leg.
00:19:37.98\00:19:39.46
Now it's the other arm.
00:19:39.47\00:19:41.81
At this point,
you look at your hip.
00:19:41.82\00:19:44.79
It wants to be forward,
your shoulders are forward,
00:19:44.80\00:19:47.62
and then I am
going to hip hinge,
00:19:47.63\00:19:50.03
and if I am strong,
00:19:50.04\00:19:51.56
and I am not
injured in my hip or knee
00:19:51.57\00:19:55.07
then I am going to
try to get down here.
00:19:55.08\00:19:57.65
If it's a problem
then I can stay back here
00:19:57.66\00:20:00.84
and get quite good work here.
00:20:00.85\00:20:02.53
But you look my elbow,
I am going straight back,
00:20:02.54\00:20:05.59
bring it down,
pull, bring it down.
00:20:05.60\00:20:09.80
So stomach has to be what?
00:20:09.81\00:20:11.20
Engaged! Super tight.
00:20:11.21\00:20:13.16
And the more you
lean from your hip,
00:20:13.17\00:20:15.69
of this leg that's out,
00:20:15.70\00:20:17.48
the more you gonna
get a big intensity.
00:20:17.49\00:20:21.05
So it's a pull,
breathe, uh, big breathe.
00:20:21.06\00:20:26.90
Go, where we at?
00:20:26.91\00:20:28.86
Nine. Nine, ten.
00:20:28.87\00:20:32.87
Now I am going to step
back and we are back in here.
00:20:32.88\00:20:36.69
Now I am going
to come over here,
00:20:36.70\00:20:38.80
we gonna sit
00:20:38.81\00:20:39.94
and we gonna put our
leg weights on, okay.
00:20:39.95\00:20:41.96
So I am going to
put my weights down,
00:20:44.40\00:20:45.83
so I did cross
work, upper body work
00:20:45.84\00:20:49.07
with this heavier
weight as I could handle,
00:20:49.08\00:20:51.87
over the head, curls,
00:20:51.88\00:20:54.85
cross chopping which
is using all the arm,
00:20:54.86\00:20:57.22
upper back, a
lunge forward, a pull.
00:20:57.23\00:21:01.91
So now I am ready
and I am going to do it
00:21:01.92\00:21:04.05
with some of you that
don't have the leg weights,
00:21:04.06\00:21:06.48
because you can
be very effective
00:21:06.49\00:21:08.60
just on your own.
00:21:08.61\00:21:11.55
So you are down here
and I am going to invite you
00:21:11.56\00:21:13.78
to go ahead and
pick up your weights.
00:21:13.79\00:21:16.94
Right! And while I am
doing some leg work here,
00:21:16.95\00:21:21.60
I am going to do some arm work.
00:21:21.61\00:21:24.61
So I am going to
have this right here,
00:21:24.62\00:21:26.09
and this is to be done
with as heavy as possible.
00:21:26.10\00:21:30.30
So if I have those I
would put them together,
00:21:30.31\00:21:33.30
and I would just put
them just like this, okay.
00:21:33.31\00:21:36.55
I am going to be
right behind my head.
00:21:36.56\00:21:39.55
All right, just like that.
00:21:39.56\00:21:40.82
Now I am going to grab
my can to show you, okay.
00:21:40.83\00:21:44.25
And Tim, you are gonna
use the lighter weight.
00:21:44.26\00:21:46.73
Yeah, that one too heavy for me.
00:21:46.74\00:21:47.90
And you are just gonna
try to stretch that arm.
00:21:47.91\00:21:50.40
You are not
really gonna work it.
00:21:50.41\00:21:52.31
You can let the other
arm, help you stretch it,
00:21:52.32\00:21:54.38
and when you are quite enough,
00:21:54.39\00:21:55.36
you have done enough.
00:21:55.37\00:21:56.41
Got my leg weights on, okay,
00:21:56.42\00:21:59.17
you gonna go like that,
00:21:59.18\00:22:01.45
and I wanna engage
the quad, right there.
00:22:01.46\00:22:04.60
Press, and we gonna drop
and pull, and drop and pull.
00:22:04.61\00:22:11.51
So I am going to
cue in my stomach,
00:22:11.52\00:22:14.08
keep really tight,
00:22:14.09\00:22:15.63
and then I am going to
bring my elbows forward.
00:22:15.64\00:22:19.13
Yeah, so they are
headed straight forward.
00:22:19.14\00:22:22.67
And my stomach has to
be super, super tight here.
00:22:22.68\00:22:25.88
So I am pressing one
leg than the other leg.
00:22:25.89\00:22:29.49
Press, press.
00:22:29.50\00:22:31.68
I am working at
the back of the arms,
00:22:31.69\00:22:32.88
at the same time I
am working that squats,
00:22:32.89\00:22:34.51
at the same time I
am working the core,
00:22:34.52\00:22:37.33
because it has to
hold me here, right?
00:22:37.34\00:22:39.84
How are you doing, Ralph?
00:22:39.85\00:22:40.82
Very good, I can really feel it.
00:22:40.83\00:22:42.93
Hey keep your elbows forward.
00:22:42.94\00:22:45.38
Keep going, keep going,
00:22:45.39\00:22:46.44
keep going you guys, keep going,
00:22:46.45\00:22:47.61
you are doing good.
00:22:47.62\00:22:48.59
Hang on, keep going,
keep going, keep going.
00:22:48.60\00:22:52.06
See and pull the elbows in.
00:22:52.07\00:22:54.30
Breathe, just like that.
00:22:54.31\00:22:56.54
It's gonna be hard.
See that's what I want.
00:22:56.55\00:22:58.87
Okay, keep going.
00:22:58.88\00:22:59.87
Now hang on to it,
hang on to it and take one.
00:22:59.88\00:23:02.56
You grab one I
got this one, okay.
00:23:02.57\00:23:05.53
Okay, he's going to keep going,
00:23:06.83\00:23:08.02
doing good, stretching it,
00:23:08.03\00:23:10.25
so I want to bring
those elbows forward.
00:23:10.26\00:23:12.31
Eighteen! Yeah,
00:23:12.32\00:23:14.45
and bring that all way up,
00:23:14.46\00:23:16.31
all way up, there,
that's what we want.
00:23:16.32\00:23:19.69
Okay guys, the
elbows are forward now,
00:23:19.70\00:23:21.84
but I drop the weight
00:23:21.85\00:23:23.92
because I want him to
get stronger not hurt himself
00:23:23.93\00:23:27.36
and the form changes everything.
00:23:27.37\00:23:30.24
What do you think?
00:23:30.25\00:23:31.22
It does. Yes, it does.
00:23:31.23\00:23:34.87
Good, so we do a
10 and then 10 more.
00:23:34.88\00:23:38.81
Okay, so we got the leg weights,
00:23:38.82\00:23:41.23
you put that weight
down, and you gonna step up
00:23:41.24\00:23:43.17
and we are going to finish
up now with the leg curls.
00:23:43.18\00:23:47.34
So we have done front legs.
00:23:47.35\00:23:48.83
We are going to do
abductors, abductors
00:23:48.84\00:23:51.12
and we are going
to do hamstrings.
00:23:51.13\00:23:52.96
Now we've already
started with the hamstring
00:23:52.97\00:23:55.23
because when you
stepped out before
00:23:55.24\00:23:57.16
you we were working hamstring.
00:23:57.17\00:23:58.57
So now we are going
to use it as a curl.
00:23:58.58\00:24:01.64
So you've got your leg weights.
00:24:01.65\00:24:04.79
And you see if I want to
use a band and put my leg in it,
00:24:04.80\00:24:08.91
and go against my band,
00:24:08.92\00:24:10.30
tied around both
legs I could do that.
00:24:10.31\00:24:12.43
But I am just
going to do it free.
00:24:12.44\00:24:13.69
They gonna, they
have leg weights on,
00:24:13.70\00:24:15.54
five and five.
00:24:15.55\00:24:17.46
If I want to really push,
00:24:17.47\00:24:19.83
I would put both light
weights on one leg, okay.
00:24:19.84\00:24:22.91
So my toe's back
here, my hands are down.
00:24:22.92\00:24:26.93
If you want it more,
00:24:26.94\00:24:28.48
you'd have your
weights here, okay.
00:24:28.49\00:24:30.90
Now we're gonna pull.
00:24:30.91\00:24:32.77
Bring it to the toe, pull.
00:24:32.78\00:24:35.70
Bring it to the toe.
00:24:35.71\00:24:37.02
And hang on the balance.
00:24:37.03\00:24:38.49
Keep that knee soft,
keep this really tight
00:24:38.50\00:24:40.89
for changing other
weights there, okay.
00:24:40.90\00:24:43.30
You need that heel, right up
00:24:43.31\00:24:45.59
and you want to keep that back,
00:24:45.60\00:24:48.05
how are you doing?
00:24:48.06\00:24:49.12
Doing good. Doing good.
00:24:49.13\00:24:50.24
So just pull, feel
it in the back leg,
00:24:50.25\00:24:54.24
and then the
supporting leg, right? Yes.
00:24:54.25\00:24:57.43
So this is an excellent
way to finish the work.
00:24:57.44\00:25:00.11
The big muscles, big
guns in the....in the legs,
00:25:00.12\00:25:04.72
so you gonna get to ten
00:25:04.73\00:25:06.26
then you are gonna
bring it down, excellent.
00:25:06.27\00:25:09.01
Tim has a towel,
and with his shoulder
00:25:09.02\00:25:11.48
it helps to keep its symmetry,
00:25:11.49\00:25:14.42
so that he
doesn't drop his shoulder
00:25:14.43\00:25:15.91
when he leans forward, okay.
00:25:15.92\00:25:17.36
So come back, big
breathe, right, shake out.
00:25:17.37\00:25:22.82
Now you can see that later on
00:25:22.83\00:25:24.53
if you have done
this a couple of times.
00:25:24.54\00:25:27.20
You can be holding
on the weights here
00:25:27.21\00:25:28.31
and give yourself another load.
00:25:28.32\00:25:30.27
Then you are out the
door and ready to go.
00:25:30.28\00:25:31.82
You have done a
good strength work, okay.
00:25:31.83\00:25:33.55
So now we are going to
take the other leg back.
00:25:33.56\00:25:36.38
So we are in the other leg back,
00:25:36.39\00:25:39.49
and I am going to
get my positioning
00:25:39.50\00:25:41.16
which means hip hinge,
00:25:41.17\00:25:43.15
knee soft, tight
stomach, no arching.
00:25:43.16\00:25:45.81
And I am going to
just keep my hands here,
00:25:45.82\00:25:47.85
level shoulders and we are going
00:25:47.86\00:25:49.38
to pull that heel to the hip.
00:25:49.39\00:25:51.98
Now if you have
10 pounds on there,
00:25:51.99\00:25:55.03
what do you think
would be happening there?
00:25:55.04\00:25:57.01
I'd be better balanced.
00:25:57.02\00:25:58.16
Yeah, pull! I am
already a little shaky,
00:25:59.81\00:26:02.02
you should try to...
That will be very hard,
00:26:02.03\00:26:04.87
so if you run on into ten.
00:26:04.88\00:26:06.33
So you want to get
really good with five,
00:26:06.34\00:26:08.84
you want to get nice
and strong with five pounds,
00:26:08.85\00:26:12.82
and when you want get we
can do two to three sets of ten
00:26:12.83\00:26:17.33
at a five pound
weight, steady good positioning
00:26:17.34\00:26:21.36
and really work that hamstring
00:26:21.37\00:26:22.89
which are also working
your supported leg, right,
00:26:22.90\00:26:26.05
breathe, pull,
breathe, nine, this is ten, ten.
00:26:26.06\00:26:31.64
Okay, bring it down,
00:26:31.65\00:26:33.32
check out,
check out, nice, okay.
00:26:33.33\00:26:38.12
Now we are gonna do the side
00:26:38.13\00:26:39.57
but before we do that
00:26:39.58\00:26:41.19
we just gonna
bend and straighten.
00:26:41.20\00:26:43.98
It's simple,
bend and straighten.
00:26:43.99\00:26:45.38
And as you bend,
see I don't want see
00:26:45.39\00:26:47.45
the knees doing this.
00:26:47.46\00:26:49.20
This is what I don't
want you to do, okay.
00:26:49.21\00:26:52.53
This is what I want you to do.
00:26:52.54\00:26:54.67
Do you see the
position of the knees,
00:26:54.68\00:26:56.31
and these are almost
right at the forefoot
00:26:56.32\00:26:58.71
they are not going out
over my toes very much,
00:26:58.72\00:27:01.92
because I am
swinging the rear end back,
00:27:01.93\00:27:03.90
got a straight line
in the core, in the back.
00:27:03.91\00:27:08.64
So that's a little
recovery, all right.
00:27:08.65\00:27:11.82
So we still have
our light weights on.
00:27:11.83\00:27:13.97
And one of the
things that's a problem
00:27:13.98\00:27:17.39
when you are working out like,
00:27:17.40\00:27:19.03
and we are trying to
put the best of everything
00:27:19.04\00:27:21.03
in a short amount of time,
00:27:21.04\00:27:22.52
and as they finish this segment
00:27:22.53\00:27:25.05
you gonna keep going.
00:27:25.06\00:27:26.71
Okay, because you gonna
to the side with your leg,
00:27:26.72\00:27:29.09
with that weight.
00:27:29.10\00:27:30.77
Going to the side,
00:27:30.81\00:27:32.43
and you do two
lifts and then ten lefts.
00:27:32.44\00:27:36.17
And just
remember, keep going Ralph,
00:27:36.18\00:27:38.05
you doing good.
00:27:38.06\00:27:40.01
He gives strength to the weary,
00:27:40.02\00:27:41.61
and increased the
power of the weak.
00:27:41.62\00:27:44.16
But you got to get
out there and do the work.
00:27:44.17\00:27:47.03
Be with us next
week on Body and Spirit.
00:27:47.04\00:27:51.46
We're so glad that you are here.
00:27:51.47\00:27:52.75
This has been Wellness Workout.
00:27:52.76\00:27:54.49
We are gonna do some
other really cool workouts
00:27:54.50\00:27:57.81
to help you where you are at.
00:27:57.82\00:28:00.16
And remember you can use
00:28:00.17\00:28:03.05
whatever weights that you have
00:28:03.06\00:28:05.29
or just with your body weight,
00:28:05.30\00:28:07.27
learn how to move correctly.
00:28:07.28\00:28:09.10
Be with us next time,
we're glad you are here.
00:28:09.11\00:28:10.08