The following program
is designed to demonstrate
00:00:01.98\00:00:02.95
simple workouts that you
can use to improve your health.
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Be sure to
consult your physician
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before beginning
any exercise program.
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Have you found yourself
trying to pick something up
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and you just can't do it?
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Have you suffered
from a loss of strength
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as ages have gone by?
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Standby, we'll help
you re-again that strength.
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Welcome to Body
and Spirit Aerobics.
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I'm Lyndi Schwartz, and
I'm pleased to be here today
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with you to do the
segment of Arm Strengthening.
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With me today is my friend
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from Boston Massachusetts,
Lauren Rittenhouse.
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Lauren is cellist,
and she is cello teacher.
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Is that right, Lauren? Yeah.
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And I have my
twin sister over here.
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And today is a day
of birthdays I think.
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So let me just tell
you that my twin sister
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and I are 54. Yes.
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All right, so she said
and I do not said myself.
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So today we are
going to be doing something
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that I believe
will benefit all of us.
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We all have arms
and as time goes by
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and as I have
myself gotten older,
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I'm now 54 almost 55,
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and I found myself
losing strength in my arms.
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Also especially as a woman
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and a particular
part of our bodies
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are triceps muscles
seems to get weaker.
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And so today we would
like to exercise those muscles.
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But before we do
that my favorite book
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in all the world is the Bible,
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and everything I
do, whatever we do
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I believe that it
should be for the Glory of God.
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And so I like to begin
the programs with a text.
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And this is one
of my favorite texts.
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And in Jeremiah Chapter 17,
this is 5 to 8 Jeremiah says,
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"Thus says the LORD:
Cursed is the man who
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it trusts in man and
makes flesh his strength,
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whose heart
departs from the LORD.
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For he shall be like
a shrub in the desert,
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and shall not
see when good comes,
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but shall inhabit the parched
places of the wilderness,
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in a salt land
which is not inhabited.
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But here is the good news,
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blessed is the man
who trusts in the Lord;
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whose hope is the Lord.
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For he shall be like
tree planted by the waters,
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which spreads out
its roots by the river,
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and will not see
when heat cometh,
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but its leaf will be green;
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and will be not be
anxious in the year of drought,
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nor will cease
from yielding fruit."
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Two of the things
that I thing all of us
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suffer from is fear and anxiety
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and this text gives us hope
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that there is no need to
worry or fear or be anxious.
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I've also found that exercise
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is a great fear
and anxiety reliever
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And so today, we
are going to be working
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on all the
muscles of our biceps,
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our triceps, and our shoulders
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and able enough to pick
things up that we want to
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and I think that's
will be very worthwhile.
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We want to do first
because we're going to be
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using these muscles a lot.
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We want to do some warm-ups.
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So first of all
we'll warm a whole body up,
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just some knee raises,
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so we'll just keep
our hands above this level
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and lift our knees up,
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just back and forth lift
your knees and we'll do this,
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I like to get warmed up all over
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probably let's say
for about a minute,
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maybe a minute and a half,
just to get the blood going.
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This is little bit of
aerobic or cardiovascular.
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So we will just lift our
legs and just keep the knees up
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as high as we can
get them in the front
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and you can also, if you'd like,
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you can even go up
to the side, like this.
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If that's good for
you too, you can vary it.
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Go front to side it
doesn't make any difference.
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We're not trying to
be orchestrated here.
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We're just trying to
kind of stretch ourselves
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out a little bit.
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So just keep the
knees going up and down,
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up and down, very nice.
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And if you find that
we're doing something,
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doing these next few minutes
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that is difficult
for you please stop.
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Do not feel as
though you have to keep up
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or do everything, do
everything in moderation.
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All right, how do you feel?
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Good. Great.
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All right, are you
sick of doing this?
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Yeah. Okay.
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Now let's put our
hands to our sides.
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We'll just stretch our
necks because it's interesting
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when you do these exercises
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you do seem to strain
your neck a little bit.
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So we'll put our air
to our right shoulder
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and just don't lean forward,
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go directly over
to the right shoulder
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and plug your fingers into
the floor and just breathe,
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just take breath, plug
your fingers into the floor,
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feel a nice stretch on
this side of your neck,
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the opposite side.
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Okay, we'll go to the next side
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and we'll do this
stretch on each side of the neck
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probably about three times
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that will really
loosen up the neck,
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feel the nice
stretch on the opposite side.
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And then let's switch
again to the right side
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and just feel a nice stretch,
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don't bend
forward keep your head
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looking actually forward,
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your head should be looking
forward and not looking down,
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plug your fingers into
the floor just like this.
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Okay, and then
let's switch sides again
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and let's plug that
air into the shoulders
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so you're
listening very carefully
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and then plug your
fingers into the ground.
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Okay, one more
time on the right side
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and just listen
into your shoulder
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plug your fingers
in, look straight ahead
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don't look down, last
time on your left side.
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And just breathe, inhale,
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don't forget
while you're doing this
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to take breaths all the time.
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Even when we do the weights
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we'll also be taking breathes,
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don't hold your breathe.
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Okay, let's take a deep
breathe in, just inhale up.
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And exhale down, inhale
up again and inhale down.
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One more time inhale up,
very good and down, okay.
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Now we're going to take
our palms just like this.
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We'll stagger our
feet, right leg forward
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and we'll take our palms
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and put them towards
the back of the room.
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Palms facing
forward just like this,
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stretch, stretch,
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and then bring them
back forward like this up
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as high as you can in the back.
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And keep your head looking
forward, don't look down.
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Plug those palms, face
up, up towards the ceiling,
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and then back
up like this again.
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Okay, very nice, very good.
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Keep a good
posture one leg forward,
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back again to the back
where palm is facing upwards
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and then up again,
very nice, okay, very good.
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Now I want you
stand with your legs
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slightly straight with
your knees slightly bend,
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put your palms
together like this.
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I want you to scrape
the back of the wall.
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Stretching your chest,
very good, and up again
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and scrape the back of
the wall with your palms,
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bring them down, very good,
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and down to the
middle like this,
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up again like this and scrape
the back of the wall. Okay.
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Now let's do something.
Here's gonna be arm circles.
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I would be very honest with you.
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I do what strengthen my arms
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and this is the
only reason I do this.
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But these are arms circles.
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Has anybody done arm circles?
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Have you done arm
circles? Yes, yes.
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Do you enjoy arm
circles? Yeah, it hurts.
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Okay, take a
break if you need to,
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'cause I go up myself.
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Okay, so arm
circles go like this,
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just small circles, not too big,
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just initially
just small circles.
00:07:57.80\00:08:00.06
And we're just
circle and circle,
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you can kind of walk around
a little bit to make it more,
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more fun and
let's mentally taxing,
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just circles in
the front initially,
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just nice
circles, just like this.
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Okay, very good.
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And then we want
to go forwards okay.
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Okay, forwards
these small circles.
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You need to feel a
little bit of burn,
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where do you
feel the burn, Andy?
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Everywhere. Everywhere.
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I think my toenails hurts.
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She said her
toenails even hurts.
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So that's good.
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Okay, where do you feel this?
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In my shoulder.
In your shoulders.
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Now we are today going to
be working out our biceps,
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triceps, and
our shoulder muscles
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'cause we use those everyday.
Okay, so let's stop there.
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Now what I want do is I
want to point your fingers down
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and take deep big
circles now, big circles
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and just back
your arms back, ouch.
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I'm feeling this.
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Are you feeling this?
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Hear a few cracks.
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Yeah, you may hear few cracks,
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but if you're feeling this
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that's what you're suppose
to feel a little bit of pain,
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if you are tired just do this.
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Yes. Just stop.
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All right, and
then go back again.
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Okay, little bit more
arm circles very good,
00:09:15.54\00:09:19.40
okay that should
be really burning.
00:09:19.41\00:09:21.73
Now what we want do is
stretching of those shoulders
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and triceps, all right.
00:09:25.25\00:09:26.92
So let's take our arm like this,
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bring it across our
chest put this arm up like that
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and pull to the back.
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This is an excellent
stretch for the triceps,
00:09:34.74\00:09:38.04
you pull because
that feels really sore,
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the shoulders and triceps. Yeah.
00:09:42.50\00:09:43.74
Okay, do you feel that? It does.
00:09:43.75\00:09:45.12
Nice stretch, right? Yeah.
00:09:45.13\00:09:46.20
Good, nice
stretch. Let's switch sides.
00:09:46.21\00:09:48.15
This side and pull back,
00:09:48.16\00:09:51.03
and as you feel all
through your shoulder,
00:09:51.04\00:09:52.61
all this area
you should be feeling
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a nice gentle stretch.
00:09:54.08\00:09:56.08
Remember, don't overstretch,
00:09:56.09\00:09:57.69
if you overstretch
you can tear tissue.
00:09:57.70\00:09:59.86
The idea is not to tear tissue,
00:09:59.87\00:10:01.34
but to stretch the
muscle a little bit, okay.
00:10:01.35\00:10:04.51
Now let's put our arm
over head this arm here,
00:10:04.52\00:10:06.96
the left arm over the head,
00:10:06.97\00:10:08.96
take this arm and
pull the shoulder this way,
00:10:08.97\00:10:13.53
putting a nice
stretch on the triceps.
00:10:13.54\00:10:15.37
The triceps
muscles are the muscle
00:10:15.38\00:10:17.02
that seems to get the loosest.
00:10:17.03\00:10:20.51
Does not sound like a nice word?
00:10:20.52\00:10:22.43
Okay loose.
00:10:22.44\00:10:23.76
And flabby,
maybe a good word too.
00:10:23.77\00:10:27.69
And so we just
stretch, giving a width
00:10:27.70\00:10:29.08
of that muscle out today,
00:10:29.09\00:10:30.13
okay, next side, over this way.
00:10:30.14\00:10:32.99
What we are doing is
called Static Stretching.
00:10:33.00\00:10:36.50
We're going to be doing
some ballistic stretching
00:10:36.51\00:10:38.41
and I'll show you what that is.
00:10:38.42\00:10:39.88
Ballistic stretching is
going to moving the muscle.
00:10:39.89\00:10:42.58
Let's do some
ballistic stretching now,
00:10:42.59\00:10:44.12
okay, and this it.
00:10:44.13\00:10:46.94
Just you can do it low,
00:10:46.95\00:10:49.59
alternating,
which arm is on top,
00:10:49.60\00:10:52.23
all the top and this
is a very nice stretch.
00:10:52.24\00:10:54.19
This is called
Ballistic Stretching,
00:10:54.20\00:10:56.23
just kind of put
your arms around yourself
00:10:56.24\00:10:58.97
and this very
loosens everything up.
00:10:58.98\00:11:01.22
All right, how is that?
00:11:01.23\00:11:03.03
Are you loose and ready to go?
00:11:03.04\00:11:04.20
Ready you go. Yeah. All right.
00:11:04.21\00:11:06.80
We're ready to go
00:11:06.81\00:11:07.99
and we're going to
be using some weights.
00:11:08.00\00:11:09.42
Now let me tell
you what you can do,
00:11:09.43\00:11:11.12
don't go out and buy weights.
00:11:11.13\00:11:13.01
This is a cheap way
to exercise at home.
00:11:13.02\00:11:15.98
And although we might
be using some weights,
00:11:15.99\00:11:18.39
I'm going to
use the grocery cans
00:11:18.40\00:11:20.22
for this particular exercise.
00:11:20.23\00:11:22.02
And what we're going do is
00:11:22.03\00:11:23.31
what we call
alternating shoulder presses.
00:11:23.32\00:11:26.31
And so these are very easy.
00:11:26.32\00:11:27.84
First you hold
the cans like this,
00:11:27.85\00:11:29.41
both cans, like
this or we have weights.
00:11:29.42\00:11:32.73
I am the fortunate one today.
00:11:32.74\00:11:33.85
I've one pound
or 14 ounce weights.
00:11:33.86\00:11:37.19
So here we go.
00:11:37.20\00:11:38.43
You first you go up
and then down, up and down.
00:11:38.44\00:11:43.07
When you go up the fist,
00:11:43.08\00:11:45.34
the weight should be go
ahead and go ahead and lift,
00:11:45.35\00:11:47.43
the weight should be
inwards with your palm this way
00:11:47.44\00:11:50.46
when you bring it
down its outwards.
00:11:50.47\00:11:52.10
Okay, so up and then out.
00:11:52.11\00:11:54.77
These are shoulder presses.
00:11:54.78\00:11:56.80
And the girls have
little bit heavier weights,
00:11:56.81\00:11:59.06
so they may remind me
00:11:59.07\00:12:00.84
that you need to stop
doing this after a while.
00:12:00.85\00:12:02.76
But these are called
alternating shoulder presses.
00:12:02.77\00:12:06.93
Okay, just up and out,
00:12:06.94\00:12:08.25
up and out, up and out.
00:12:08.26\00:12:11.73
Just keep doing this.
00:12:11.74\00:12:12.76
And these are, as long
as you squeeze the muscle
00:12:12.77\00:12:15.24
when you bring it back,
00:12:15.25\00:12:16.81
squeeze the muscle when
you bring it back, that's good.
00:12:16.82\00:12:19.68
Are you guys
tired yet? Not quite.
00:12:19.69\00:12:21.35
Not quite, not
quite, Lauren you tired yet?
00:12:21.36\00:12:23.40
I'm staying with Andy.
00:12:23.41\00:12:24.78
You're staying with Andy.
00:12:24.79\00:12:27.59
Well the vote is that
they're not tired yet,
00:12:27.60\00:12:29.71
so these are, this
is so good for you know.
00:12:29.72\00:12:32.12
Now just to do these
alternating shoulder presses.
00:12:32.13\00:12:34.74
Okay, very good.
00:12:34.75\00:12:35.72
We will come back to
these shoulder presses again.
00:12:35.73\00:12:37.21
And so, we will
repeat everything once
00:12:37.22\00:12:41.12
because we don't
want to wear you out.
00:12:41.13\00:12:42.71
The next thing we want to do,
00:12:42.72\00:12:45.42
and you can do
all of these exercises
00:12:45.43\00:12:47.70
with the can I just
had. That was eights.
00:12:47.71\00:12:50.04
Yes, these are what
I call biceps curls.
00:12:50.05\00:12:53.79
And again you
can just use a can,
00:12:53.80\00:12:56.09
you can use a 20 ounce can
or if you do have you know,
00:12:56.10\00:13:00.14
weights at home you
can use weights at home.
00:13:00.15\00:13:02.69
Also you can do
resistance bands.
00:13:02.70\00:13:04.66
So we didn't bring
any bands with us today,
00:13:04.67\00:13:06.53
but perhaps at
some point we can,
00:13:06.54\00:13:08.27
we can demonstrate
how to use the bands.
00:13:08.28\00:13:10.27
We're going to
do is biceps curls.
00:13:10.28\00:13:12.66
So first we'll do them this way
00:13:12.67\00:13:14.51
in this way and then out.
00:13:14.52\00:13:18.22
And then what, let me just
also cometh on the position,
00:13:18.23\00:13:22.37
one foot should be
forward the other backwards
00:13:22.38\00:13:24.64
both knees should be bend
00:13:24.65\00:13:26.45
and we will lift the weights
00:13:26.46\00:13:27.73
because you want
to protect your back.
00:13:27.74\00:13:30.19
Lifting weights
in this kind of thing
00:13:30.20\00:13:32.81
can be very
difficult for your backs.
00:13:32.82\00:13:35.03
So you want to be sure that
your posture is appropriate.
00:13:35.04\00:13:39.29
Pay even slightly forward,
00:13:39.30\00:13:41.33
but these are
good for your biceps.
00:13:41.34\00:13:42.94
These are called in
and out biceps curls.
00:13:42.95\00:13:47.54
And I may get the can again.
00:13:47.55\00:13:51.33
Otherwise it's a
great excuse, you know,
00:13:51.34\00:13:52.60
I want to show you
how to use the can.
00:13:52.61\00:13:55.85
But anyhow, okay very good.
00:13:55.86\00:13:59.13
And we will come back
and do these exercises again.
00:13:59.14\00:14:01.92
All right, now let's
go to another exercise
00:14:01.93\00:14:04.74
and that will be our triceps
00:14:04.75\00:14:06.51
and let me just
demonstrate this first, okay.
00:14:06.52\00:14:10.30
This is very
important for the triceps.
00:14:10.31\00:14:12.26
Always use something
light for the triceps.
00:14:12.27\00:14:15.21
So for the triceps
you want to make sure
00:14:15.22\00:14:18.61
that you're,
you're bending forward,
00:14:18.62\00:14:21.47
your elbow is up, the
weights are close to your body,
00:14:21.48\00:14:25.41
and you straighten
your elbow like this
00:14:25.42\00:14:28.71
without moving
your elbow height.
00:14:28.72\00:14:31.48
So it stays the
same, see just like that.
00:14:31.49\00:14:36.06
And we'll do them together.
00:14:36.07\00:14:37.54
In and out, keep the
elbows flat all the time.
00:14:40.42\00:14:43.54
So you're not
moving your elbows.
00:14:43.55\00:14:44.90
Your elbows
should be the same height
00:14:44.91\00:14:46.77
at all times, very good.
00:14:46.78\00:14:48.45
And Lauren, you look good too.
00:14:48.46\00:14:50.28
And we just keep doing
this. Do one at a time.
00:14:50.29\00:14:52.46
Lauren is doing a great job.
00:14:52.47\00:14:53.78
Lauren is showing us
how we do it one at a time.
00:14:53.79\00:14:56.29
And that leg is forward,
your body is slightly bend,
00:14:58.77\00:15:00.94
your back should be
straight like a launching pad
00:15:00.95\00:15:03.88
and you just keep
that going just like this.
00:15:03.89\00:15:06.55
Okay, very good.
00:15:08.33\00:15:11.48
Does your muscle begin
to hurt that triceps? Yes.
00:15:11.49\00:15:15.20
Yes. Okay.
00:15:15.21\00:15:16.18
So we can stop these now.
00:15:16.19\00:15:17.92
And then let's go
back and do them again.
00:15:17.93\00:15:19.69
The reason we're
doing them again,
00:15:19.70\00:15:20.96
these are called Intervals.
00:15:20.97\00:15:22.30
You don't want to fatigue
00:15:22.31\00:15:23.45
the muscle by using it too much.
00:15:23.46\00:15:25.50
So you want to try to
change things up a little bit.
00:15:25.51\00:15:28.08
So we will do these
00:15:28.09\00:15:29.14
alternating
shoulder presses again.
00:15:29.15\00:15:31.07
So let me get,
shall I get the cans? No.
00:15:31.08\00:15:34.04
Something else.
No. They won't let me.
00:15:34.05\00:15:35.47
I'll use the cans.
00:15:35.48\00:15:36.58
Okay, Andy is going to
use the cans this time.
00:15:36.59\00:15:38.73
Oh, she is not gonna use
the cans, okay. Just kidding.
00:15:38.74\00:15:40.49
So we're going to do this
again the shoulder presses,
00:15:40.50\00:15:42.89
the weights are like this,
00:15:42.90\00:15:43.96
or the cans are like
this, outwards facing.
00:15:43.97\00:15:46.71
You press up, up.
00:15:46.72\00:15:50.11
and we will turn
the weight inward,
00:15:50.12\00:15:52.80
inward, up, inward, out,
00:15:52.81\00:15:56.42
inward and out,
inward, out very nice.
00:15:56.43\00:16:02.05
You guys are looking good.
00:16:02.06\00:16:03.70
And again
remember that you can use
00:16:03.71\00:16:05.59
justa can 14-ounce can,
00:16:05.60\00:16:07.91
so kind of Lynx or whatever
that you haven't had at home,
00:16:09.93\00:16:13.77
okay very good.
00:16:13.78\00:16:15.60
Now let's go again and
do those biceps curls, okay.
00:16:15.61\00:16:18.05
So here we do some biceps
curls in and out, okay good.
00:16:18.06\00:16:24.43
Andy, you have some
heavyweights, don't you?
00:16:24.44\00:16:26.05
I've got five
pounds. Five pounds, okay.
00:16:26.06\00:16:28.18
I had eight before, but
I stick to it best for...
00:16:28.19\00:16:30.80
save it, okay. Some muscles.
00:16:30.81\00:16:31.88
She was using eight
pounds, that's another thing.
00:16:31.89\00:16:33.94
Let me just
point that out, Andy.
00:16:33.95\00:16:35.78
She was using some
eight pound weights,
00:16:35.79\00:16:37.83
and she got tired and again
00:16:37.84\00:16:39.15
she wanted use
some lighter ones.
00:16:39.16\00:16:41.30
If you begin with the
weight that's too heavy
00:16:41.31\00:16:44.31
change to something
lighter, all right, very good.
00:16:44.32\00:16:47.72
How about those
triceps kickbacks?
00:16:47.73\00:16:49.27
Let me show you again.
00:16:49.28\00:16:50.50
Let's do those one more time,
00:16:50.51\00:16:51.55
let's turn this way.
00:16:51.56\00:16:53.97
Shall I do the left side?
00:16:53.98\00:16:55.28
Yeah, we did the right before.
00:16:55.29\00:16:56.49
Okay I do both at the same time.
00:16:56.50\00:16:58.09
Okay, so the elbows are up
00:16:58.10\00:17:01.27
and you just do them like this,
00:17:01.28\00:17:03.98
keep your elbows
at the same height
00:17:03.99\00:17:07.01
and again Lauren
is doing one at time,
00:17:07.02\00:17:08.82
Andy and I are
doing both arms at a time,
00:17:08.83\00:17:11.72
keep that elbow
up straight, okay.
00:17:11.73\00:17:15.52
Do you see that?
00:17:15.53\00:17:17.12
Excellent, very good.
00:17:17.13\00:17:20.41
Okay, let's stop with that now.
00:17:20.42\00:17:23.48
I want to do
really fun exercise.
00:17:23.49\00:17:25.06
I'll tell you why
this is fun for me.
00:17:25.07\00:17:26.68
It's called Chair
Dips, we can get out chairs.
00:17:26.69\00:17:29.19
We can get our chairs
00:17:33.42\00:17:35.31
and we're going to
work again on our triceps.
00:17:35.32\00:17:38.66
I have tried to
do these Chair Dips,
00:17:38.67\00:17:40.79
I used to try to do
them, I can get about 10 done.
00:17:40.80\00:17:44.11
And I can do more.
00:17:44.12\00:17:45.11
How many of these do
you think you can do?
00:17:45.12\00:17:46.25
I don't know, lets see.
00:17:46.26\00:17:47.24
Let see, ah! What do you,
00:17:47.25\00:17:48.22
how many you think you can do?
00:17:48.23\00:17:49.20
Thirty! Thirty!
Twenty-five! Twenty-five!
00:17:49.21\00:17:52.09
First she said 30,
now she is saying 25.
00:17:52.10\00:17:54.31
But I will tell you, start
just doing one, just do one.
00:17:54.32\00:17:57.71
The next day
maybe you can do two.
00:17:57.72\00:17:59.18
They'll go back to one, change.
00:17:59.19\00:18:00.85
Pretty soon you'll be surprised
00:18:00.86\00:18:02.00
how many you can do.
00:18:02.01\00:18:03.15
The proper posture is like this.
00:18:03.16\00:18:04.71
You take the chair, sit
on the edge of the chair
00:18:04.72\00:18:07.58
your leg should
be in front of you
00:18:07.59\00:18:09.51
because when you
come off the chair
00:18:09.52\00:18:11.51
you want your bottom to
be quite close to the chair,
00:18:11.52\00:18:16.43
but you don't want your
legs to be so far to feel
00:18:16.44\00:18:18.78
that you can't balance yourself.
00:18:18.79\00:18:20.80
Okay, let's go
ahead and do those dips
00:18:22.95\00:18:24.71
make sure that your bottom
is not too close to the chair
00:18:24.72\00:18:29.16
and do the dips as slowly
or as fast as you'd like to,
00:18:29.17\00:18:33.27
but this is an
excellent triceps exercise
00:18:33.28\00:18:37.49
and you can do this
anywhere and anytime.
00:18:37.50\00:18:39.57
That's why I like this exercise.
00:18:39.58\00:18:41.46
Any place in your house,
00:18:41.47\00:18:42.91
just go and do two,
maybe go and do three.
00:18:42.92\00:18:46.15
And then in the
afternoon go do a few more.
00:18:46.16\00:18:49.11
How you are doing, girls?
00:18:49.12\00:18:50.76
Sixteen. You're on 16.
00:18:50.77\00:18:52.72
All right, so let's
go to 20, how about that?
00:18:52.73\00:18:54.98
Eighteen,
nineteen, twenty. Twenty.
00:18:54.99\00:18:58.04
Okay and I told you.
00:18:58.05\00:18:59.28
You know, I, for me
if I used to do 10 before
00:18:59.29\00:19:01.88
I've to take break
after five and rest for a lot
00:19:01.89\00:19:04.49
because it was so tiring.
00:19:04.50\00:19:06.08
So if I can do it
you will be able to do.
00:19:06.09\00:19:08.62
All right, let's do something
with our shoulders now.
00:19:08.63\00:19:10.68
Let's do what we
call upright rows, okay.
00:19:10.69\00:19:13.34
Let's grab our weights,
and we will put the weights,
00:19:13.35\00:19:17.31
I like to put them
kind of end-to-end.
00:19:17.32\00:19:19.34
The idea of this is to
exercise to shoulder muscle
00:19:19.35\00:19:21.98
and you want to make
sure your elbow ends up
00:19:21.99\00:19:24.04
above your wrist.
So it's like this.
00:19:24.05\00:19:27.10
First, the foot is forward,
knees are slightly bent,
00:19:27.11\00:19:30.66
and upright rows are like this,
00:19:30.67\00:19:33.20
see the elbows are
higher than the wrist, okay.
00:19:33.21\00:19:37.10
And this is keep your
body as tall as you can,
00:19:37.11\00:19:40.04
that's the proper
posture, don't bend over,
00:19:40.05\00:19:42.23
be as tall as you can,
bend your both of your knees,
00:19:42.24\00:19:45.93
elbows are up
tall. Okay, very nice.
00:19:45.94\00:19:50.07
And this gets you
nice strong shoulders
00:19:52.73\00:19:54.98
that where you can lift things
00:19:54.99\00:19:56.67
that you couldn't
lift and you will find
00:19:56.68\00:20:01.60
just a tremendous ability to do
00:20:01.61\00:20:04.54
lots of different
activities very nice.
00:20:04.55\00:20:08.13
Okay, up and down, great.
00:20:08.14\00:20:12.09
Okay, that's
sounds good, that's good.
00:20:14.37\00:20:16.05
Okay, I think that's
enough for the time being.
00:20:16.06\00:20:19.14
The next
exercise we're going to do
00:20:19.15\00:20:21.12
is again for our triceps.
00:20:21.13\00:20:22.25
Let's put our chair on
the way, just a little bit.
00:20:22.26\00:20:24.60
And we will turn to the side
00:20:24.61\00:20:26.90
where we're going to do
both hands at the same time.
00:20:26.91\00:20:29.39
These are what we call,
Flip-Grip Triceps Kickbacks.
00:20:29.40\00:20:33.69
You'll do your, your
weights will be like this
00:20:33.70\00:20:37.08
and then they will be like this.
00:20:37.09\00:20:38.29
So the palms to the ground
00:20:38.30\00:20:40.20
and then the back of
your hands to the ground
00:20:40.21\00:20:42.00
again one leg is
forward the back is straight
00:20:42.01\00:20:45.74
initially the
weights are like this,
00:20:45.75\00:20:47.15
okay you put them
in the triceps position
00:20:47.16\00:20:51.02
close to your
chest and you push back,
00:20:51.03\00:20:54.72
then bring them to
your chest right here
00:20:54.73\00:20:56.25
and keep them flip
them over and then back,
00:20:56.26\00:20:59.33
flip them over and back, great.
00:20:59.34\00:21:02.46
This exercise is
really difficult.
00:21:02.47\00:21:04.78
If all you can do is just
with the, with the palms down
00:21:04.79\00:21:07.66
that's easier than
with the back of the hand.
00:21:07.67\00:21:11.48
When you flip them over
like this, that's a killer.
00:21:11.49\00:21:14.52
But if you would
do it like this way
00:21:14.53\00:21:16.08
this is actually quite good.
00:21:16.09\00:21:17.99
And remember to keep your elbows
00:21:18.00\00:21:19.94
in the same
spot. Okay, very good.
00:21:19.95\00:21:23.15
Keep them back and
this back looks great,
00:21:25.26\00:21:27.59
it's like a launching pad, Andy.
00:21:27.60\00:21:29.14
Thank you. You're welcome.
00:21:29.15\00:21:31.21
All right, so this is good.
00:21:31.22\00:21:33.57
And that's for your triceps.
00:21:33.58\00:21:34.77
When you're at home
and doing these exercises
00:21:34.78\00:21:36.56
just do as a many of
them as you thing you can do.
00:21:36.57\00:21:39.53
Okay, now we want to do,
one thing I forgot to mention
00:21:39.54\00:21:43.56
was that all of these exercises
00:21:43.57\00:21:45.40
can be done from
a sitting position.
00:21:45.41\00:21:48.41
And right now we're
actually going to demonstrate
00:21:48.42\00:21:50.59
a very excellent
sitting exercise.
00:21:50.60\00:21:53.05
But again all of these can
be done from a sitting position.
00:21:53.06\00:21:55.76
Let's turn our chairs
around so we have enough room.
00:21:55.77\00:21:59.42
So we will be
in a row like this.
00:21:59.43\00:22:01.37
And we are going
to do our shoulders.
00:22:01.38\00:22:03.47
This is another
exercise that really,
00:22:03.48\00:22:07.24
I never liked
but now I kind of do.
00:22:07.25\00:22:09.50
And these are, you sit down,
they are for your shoulders,
00:22:09.51\00:22:13.11
they are shoulder flies.
00:22:13.12\00:22:14.69
Initially the
weights come up like this
00:22:14.70\00:22:17.34
then you lean
forward with a straight back
00:22:17.35\00:22:19.86
and you bring the
weights up again like this.
00:22:19.87\00:22:21.86
I'm gonna use
the cans on this one.
00:22:21.87\00:22:25.03
I just want to reinforce
that we can use can for this.
00:22:25.04\00:22:28.39
She is actually
doing the easy version.
00:22:28.40\00:22:29.88
This is the easy version.
00:22:29.89\00:22:31.24
But you can use those cans,
00:22:31.25\00:22:32.49
you don't need to go buy
anything just use the cans.
00:22:32.50\00:22:34.65
So first we're
sitting, the arms come up,
00:22:34.66\00:22:38.69
down to the thighs,
00:22:38.70\00:22:41.03
lean forward with your
back straight and out again.
00:22:41.04\00:22:44.43
So these are two
angle shoulder flies,
00:22:44.44\00:22:47.94
and then lean
forward, I can do this all day,
00:22:47.95\00:22:51.33
what do you guys
think? I don't thing so,
00:22:51.34\00:22:54.21
the hardest ones to do.
00:22:54.22\00:22:55.52
This is very,
very tough exercise.
00:22:55.53\00:22:57.48
Initially, my
recommendation is initially,
00:22:57.49\00:22:59.80
just do them in
a sitting position,
00:22:59.81\00:23:01.52
just a sitting
position and then gradually
00:23:01.53\00:23:04.03
you can increase the activities
00:23:04.04\00:23:06.17
so you can lean forward
00:23:06.18\00:23:07.15
because forward
is very difficult.
00:23:07.16\00:23:08.63
Be very careful
and then sit up again.
00:23:08.64\00:23:11.42
Okay, have you girls
worn out yet? Just about.
00:23:11.43\00:23:14.13
These are seated two
angle shoulder flies.
00:23:14.14\00:23:17.17
Okay, very good.
00:23:17.18\00:23:18.75
All right, I think that's
pretty good. That's right.
00:23:18.76\00:23:20.68
I bet you're gonna feel
like strength back here.
00:23:20.69\00:23:23.83
Okay, very good.
00:23:23.84\00:23:25.52
Now another thing
I would like to do
00:23:25.53\00:23:27.58
is we can put
our chairs away now.
00:23:28.90\00:23:32.63
Ordinarily I would
repeat those chair dips again
00:23:32.64\00:23:35.16
because I really
love; I've come to really
00:23:35.17\00:23:36.14
like those exercises.
00:23:36.15\00:23:38.67
What we want do
now is to lie down
00:23:38.68\00:23:42.68
and do these triceps exercises
00:23:42.69\00:23:45.39
in a lying position.
00:23:50.32\00:23:51.88
So I want you to
lie down like this
00:23:51.89\00:23:55.75
bring your knees up
don't leave them straight,
00:23:55.76\00:23:57.80
but bring them up like
this, put your head underground,
00:23:57.81\00:24:02.71
put your weight
straight here like this,
00:24:02.72\00:24:04.39
bend your elbows,
00:24:05.94\00:24:07.57
and bring the
weights down to the floor.
00:24:07.58\00:24:09.82
Keep the elbow straight,
00:24:09.83\00:24:12.45
just point the
way up to the ceiling.
00:24:12.46\00:24:13.84
Okay, very good, and
this is for your triceps.
00:24:16.16\00:24:19.13
As you can tell,
00:24:20.69\00:24:22.49
I'm really
concerned about those triceps,
00:24:22.50\00:24:25.28
I know many women are concerned
00:24:25.29\00:24:26.50
about those triceps,
and so we keep emphasizing
00:24:26.51\00:24:32.06
and trying to work
that triceps muscle.
00:24:32.07\00:24:35.24
And you can do
about 20, 25 of these
00:24:35.25\00:24:38.29
or you can do two of
them, or maybe five of them.
00:24:38.30\00:24:42.01
Go at your own phase.
00:24:42.02\00:24:44.03
Never feel as though you
have to do a certain number,
00:24:44.04\00:24:46.75
gradually your strength
will improve with practice.
00:24:46.76\00:24:52.32
All right, how
do you feel? Good.
00:24:52.33\00:24:55.22
You do, all right.
00:24:55.23\00:24:56.39
How do you feel, Lauren?
00:24:56.40\00:24:57.45
Good, it's getting
hot. It's getting hot.
00:24:57.46\00:24:59.10
it is getting hot, okay great.
00:24:59.11\00:25:01.00
Let's get up then all
right, very nice, okay.
00:25:01.01\00:25:05.64
I want to do one
more for our biceps
00:25:08.70\00:25:10.68
because we've lot
done a lot of biceps work
00:25:10.69\00:25:13.00
we can get rid of our mats now;
00:25:13.01\00:25:15.35
we can just put them over here.
00:25:15.36\00:25:18.34
And what I'm going to
do we'll use one weight
00:25:18.35\00:25:21.77
and what I want you to do
00:25:24.05\00:25:25.69
is just support your arm
like this, behind your elbow,
00:25:25.70\00:25:30.07
turn to the side and
again keep the knees bent
00:25:30.08\00:25:33.94
and just bring the weight up,
00:25:33.95\00:25:36.75
just bring the
weight up and see,
00:25:36.76\00:25:39.34
I have a little
heavyweight right now,
00:25:39.35\00:25:41.75
but again that can works great
00:25:41.76\00:25:43.81
you can do more
repetitions that way.
00:25:43.82\00:25:45.42
Okay, this is very good.
00:25:48.28\00:25:52.02
And that bicep you use
your bicep muscle a lot
00:25:52.03\00:25:55.64
for lots of things, okay.
00:25:55.65\00:25:59.53
Okay, and let's switch sides,
00:26:02.51\00:26:04.64
let's turn to
the other side, okay.
00:26:04.65\00:26:08.21
Put your elbow, your arm
beneath your elbow and again,
00:26:08.22\00:26:12.72
just flex your
bicep and bend that knee,
00:26:12.73\00:26:18.24
bend both of your knees.
00:26:18.25\00:26:19.53
Make sure you're in a good,
00:26:19.54\00:26:20.77
kind of a half squatting stance,
00:26:20.78\00:26:23.74
slightly forward,
00:26:23.75\00:26:25.05
very nice.
00:26:28.43\00:26:30.64
We're not trying to
bulk up your muscles.
00:26:30.65\00:26:32.29
All we're trying to do
is to give you more strength
00:26:32.30\00:26:34.56
in the biceps. Okay, very good.
00:26:34.57\00:26:38.90
Let's do one more
exercise with our triceps,
00:26:38.91\00:26:41.73
and then we'll be, it
will cool down stretching mode
00:26:41.74\00:26:45.59
and if you are
standing up this can be done
00:26:45.60\00:26:48.22
in a standing position
00:26:48.23\00:26:49.71
you put the
weights over your head,
00:26:49.72\00:26:51.45
join them
together over your head
00:26:51.46\00:26:54.84
and then just bring them
a down to the back and up,
00:26:54.85\00:26:58.34
down to the back, up,
down and up, very nice.
00:26:58.35\00:27:05.07
And I've also
done this with bands
00:27:05.08\00:27:07.78
and with the band you
just stretch it over your head
00:27:07.79\00:27:10.68
and just do this
very same motion.
00:27:10.69\00:27:12.24
Okay, very
nice, very good, okay.
00:27:16.75\00:27:19.54
I think we've done a lot today.
00:27:19.55\00:27:21.28
Okay, thank you so
much for doing those,
00:27:21.29\00:27:23.67
let's try little bit stretching
00:27:23.68\00:27:26.32
and we'll stretch some of
the same ones we did before
00:27:26.33\00:27:29.43
or arms are
pretty sore, aren't they?
00:27:29.44\00:27:31.80
So let's do that
ballistic stretch again,
00:27:31.81\00:27:33.04
ballistic is moving.
00:27:33.05\00:27:34.87
And while we're
doing our stretching
00:27:34.88\00:27:36.19
I just want to
thank each one of you
00:27:36.20\00:27:39.13
for joining us today,
00:27:39.14\00:27:40.94
it's been a tremendous workout.
00:27:40.95\00:27:43.19
We are pleased and privileged
00:27:43.20\00:27:45.52
that you have chosen to
spend this time with us.
00:27:45.53\00:27:48.25
And my pray is that
this text that we had here
00:27:48.26\00:27:51.94
at the beginning
we'll be with you always
00:27:51.95\00:27:54.26
that you will trust the
Lord with all your heart.
00:27:54.27\00:27:57.83
And I pray that you
will be in good health
00:27:57.84\00:28:01.52
that you will be able to
do some of these exercises
00:28:01.53\00:28:05.44
to improve your ability
to function in the real world
00:28:05.45\00:28:09.29
and may God bless
everything that you do.
00:28:09.30\00:28:11.65
Thank you so much for joining.
00:28:11.66\00:28:13.34