The following program
is designed to demonstrate
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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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You thought playing
ball was just for kids.
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Join us on Body & Spirit.
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Hi, welcome to
Body & Spirit Aerobics.
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I'm so happy that
you have joined us.
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I'm your host today,
Andi Hunsaker from Boston.
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I'm a physician, and
have been practicing there
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for quiet sometime.
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I have two wonderful friends
that have joined me today.
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On my right side is
my identical twin sister
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of multiple years, she
was with me in the room.
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She is also a physician
Lyndi Schwartz from Ohio.
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On my left is someone
I've known almost as long,
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Tami Bivens from California.
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Before we begin our exercises,
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I'd like to have a
little devotional thought.
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And it's taken from
Hebrews 12 verses 12 to 13
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and goes along nicely with
what we're going to be doing.
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"Therefore, strengthen
the hands which hang down,
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and the feeble knees
and make straight paths
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for your feet, so that what
is lame may not be dislocated,
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but rather be healed."
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So today we're
gonna strengthen our arms.
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Before we do that, I
just want to tell you
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a little bit about the program.
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We're going to
be using some bands.
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There are different
ways of strengthen your arms.
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You don't have to use weights
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and if you're not up
to using your weights
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but want to use
something other than your hands
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you can use bands.
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So we're going to use bands,
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we're going to
use bands on a mat,
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and bands on the exercise ball.
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But before we begin,
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we want to begin by
getting a little warm
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and so we're
going to take a seat
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on our balls today.
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And we are going
to warm our arms up,
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very important to warm
up, and make sure that,
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the arms don't
suffer and you know,
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you can actually
strain muscles in your arms.
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So we'll just bounce a
little bit on the ball.
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And we're going
to take our arms out,
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and arch your back
and then round your back,
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that should feel
extremely nice. Yes.
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And you can put
your arms together
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for even bigger
stretch. That sounds good.
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And then back and
then a bigger stretch
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put those arms together
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if your arms are
really long just overlap them
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like this and
then put them back.
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Now we'll do what we
call a little biceps press
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to make it less boring.
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We can just put our
arms together like this,
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very slowly, very slowly
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and this will
get our arms going.
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We don't want to go too quickly.
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We're just warming up,
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just put your arms
together like this.
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And you can make
your leg go in and out,
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whatever fun
thing you want to do.
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I like to do multiple things,
well I'm a good multi-tasker.
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So you can bounce,
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get used to the ball as
you're moving your arms.
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Putting it if you're
not used to the ball.
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Now we're just going to stretch
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our left arm over our head
and stretch our left leg back,
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all the way
back, stretch that arm.
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And the other sides,
stretch way over stretch
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your leg out as
far as you can get it
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stretched your arm way
over your head, way over
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and then again way
over and then way over.
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All right, now we're going to
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stretch our
triceps and our shoulders.
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Take your right arm
and put it over your head.
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And just take your left
arm and just pull, pull.
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Good, just pull. Good.
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Now we'll reverse that,
take the arm you did not use.
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Don't worry if
you're not with us.
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Sometimes I'm not with myself.
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All right just
stretch that triceps nicely.
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Great, we'll just
hold it for a little more
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and that gets nice and relaxed.
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Now take your right arm out
and pull it across your chest
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and just go like this
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and you feel that
stretch right here nicely.
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Pull it as tightly as you
can, but don't injure yourself.
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Just hold that there nicely.
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And we'll do it for few seconds,
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you can move your
fingers if you want.
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Because you
know, you got muscles
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in your fingers as
well, so stretch your fingers,
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stretch your fingers.
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Very good, now the other side,
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just bring that arm around,
and stretch your fingers,
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stretch your fingers.
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Very good, excellent,
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again we just stretch way out,
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just open up your
chest and stretch way out.
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Stretch way out
and then one more time.
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Oh, that's so--
Isn't that feel good?
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And stretch, this
is a good stretch to do
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when you wakeup
in the morning. Oh.
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Just stretching in,
welcoming the new day.
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Good, stretch again.
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Good, now we'll
stretch our backs out,
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because when we use our arms
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they are attached to
our backs, funny thing.
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And we're gonna
stand behind our ball
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and we just gonna push
the ball out in front of us
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with the legs spread wide.
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And I'll do this to the side
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and we'd just
stretch out the arms,
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spread your legs,
tuck your stomach in
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and just hold it
around your back a little bit,
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around your back
and then come back
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and around your
back a little bit more.
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Good and stand up.
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Right, we're
going to get started
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and we're going to get a band
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and we're going use
nice stretchy bands.
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And we're gonna do
it at the same time
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that we roll the ball.
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So what we're going to
do is focus on coordination
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and movement at the same time.
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Now you can find these bands
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at any exercise
store in your area.
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If you don't have one,
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you can just get some
rubber tubing of some sort,
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make it long enough
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so it's
comfortable for yours arms.
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Now what we want to do
is whenever you exercise
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it's good not to
use just one muscle
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over and over and for us
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it's nice to use
multiple muscles.
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So I want you to do if you can.
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It's also
important to get a ball.
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We're using balls for
right now, that's your size.
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If you're 5 feet 2 or so
or less get a small ball,
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because you don't want your leg
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on a big ball to be
way up by your neck.
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So actually I should put
this under my feet first,
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fold your, your band in half
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and just put the
band underneath your foot.
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Now Tami will not
have a band to begin with.
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I'm just gonna show you a few,
but I'm gonna give her my band
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and I'll make sure that
they're doing it correctly.
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Good. All right.
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Because you want
to make sure that
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so you put your left foot,
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put the band
under your left foot,
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put your right foot on the ball,
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take your right
hand and grab a hold
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of one side of the band
the one close that to you
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and pull it underneath your
right leg, that's on the ball.
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This is gonna take some doing.
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Now what I want you to do
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before we start
doing both things together,
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put your foot on the ball,
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you're going to roll the
ball forward and backwards.
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Tami, go ahead and
roll forward and backwards.
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You'll do--actually
you'll do without weights--
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and forward and backward
and forward and backward.
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Now to prove that
you can walk in shoe gum,
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we want you to
then take your bands,
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you're gonna
start moving your arm.
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Okay, so up.
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And you should do, you should
make the band stiff enough
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that you feel a good resistance.
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So forward and backward
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and pull it just
to your shoulders
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it's gonna a
little bit more difficult
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pull it to your shoulders.
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Very good I'm gonna
give my band to Tami
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and you try that. Okay.
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And I'm gonna pretend
that I have a band but I won't.
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All right so I'm gonna pretend,
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I just put my
band, right, so, Tami,
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keep doing it,
Lyndi, keep doing it.
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And Tami, put that band
underneath your this leg.
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Oh, underneath this leg?
Underneath your leg, yes.
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Oh, I'd a wrong
too. Oh, under the leg.
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You got to look and see
and make sure I'm doing right-
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All right, now my
troupes are doing correctly.
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Well, I don't know.
I'm going to pretend.
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I have a band it's under my leg.
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I must go forward
and up like this and out
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and bring up to
your shoulders and out.
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I think I'm gonna modify this.
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And up to your shoulders and out
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and up to your
shoulders and out. Ooh.
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Now just keep doing that.
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We want to exercise,
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we're exercising our biceps now.
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Up to your shoulders and out.
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As I say you do
not have to use bands,
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but you want to
workout the bands.
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The reason is that
you want to make sure that
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you build good muscle
strength and build good muscles.
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Now we just rest a little
bit just put the bands down--
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Oh, good.
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Put the bands down
because now we're going
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to reach over
our heads like this.
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All right, so take your--
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I'll do the modified.
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Okay, my sister
will do the modified.
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May I join her?
I got there first.
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I don't modify first. Awesome.
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I got mutiny on the bountiny.
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Okay, so now we take the
band and let me take the band,
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and I'll just show
you how that's done again,
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put that underneath
your foot, in half like this.
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Okay, put your
foot on the ball again,
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bring it underneath your
thigh the one that's bend
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and you'll take
that up like this
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now we will do same thing on
the board for and up and down.
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And up and down and up and down
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Tami, go and do
without the bands.
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This takes
concentration. And up and down.
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This is not easy, up and down,
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and up and down, and up and down
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What muscle are
we exercising here--
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Besides all of
them. Besides all of them.
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Yes, that's right.
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Tami, why don't
you do that? Right.
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And do we get to takes breaks.
00:10:17.96\00:10:19.33
You can take breaks,
that's a very good point--
00:10:19.34\00:10:20.37
Can we have recess?
You can have recess.
00:10:20.38\00:10:23.27
Don't try to be hero
and do tons of these,
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but you gonna work
up to doing multiples.
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You just--and what you're
doing is taking your mind off,
00:10:27.95\00:10:31.06
your arms while rolling
the ball back and forth. Okay.
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But you're also
practicing balance on one leg.
00:10:35.11\00:10:38.24
Now I will not torch you
00:10:38.25\00:10:39.51
by having you do
the other side. Oh.
00:10:39.52\00:10:41.61
But what we're going to do now
00:10:41.62\00:10:42.82
is we gonna take
seat on the ball.
00:10:42.83\00:10:45.22
Let me borrow that.
00:10:45.23\00:10:47.05
All right, we will take a
seat on the ball and believe me,
00:10:47.06\00:10:51.43
if you get a band
that's really correct
00:10:51.44\00:10:53.82
you'll notice that
you'll have a lot of resistance.
00:10:53.83\00:10:58.85
And really it's very tough.
00:10:58.86\00:11:01.04
It is lot more
difficult than it looks.
00:11:01.05\00:11:03.40
Now you'll take
both of your feet,
00:11:03.41\00:11:06.43
look at my feet, you
take both of the feet
00:11:06.44\00:11:09.21
and kind of put
them out in front of you
00:11:09.22\00:11:11.87
and look the band under
00:11:11.88\00:11:13.46
and I want you to
look the band twice. Why?
00:11:13.47\00:11:16.60
Because you want to make
sure you get a good workout.
00:11:16.61\00:11:18.79
And we are going to exercise,
first of all our triceps.
00:11:18.80\00:11:25.48
Those are the
muscles that plague us.
00:11:25.49\00:11:28.80
They wave long after
they kind of disappear
00:11:28.81\00:11:30.89
in the distance.
00:11:30.90\00:11:32.15
All right so
we're gonna pull back,
00:11:32.16\00:11:34.11
all right keep your
arms very close to your body
00:11:34.12\00:11:36.41
and pull back. Wow.
00:11:36.42\00:11:38.45
And back, good, and back.
00:11:38.46\00:11:42.44
And make sure that
the band is very stable
00:11:42.45\00:11:45.32
underneath your feet.
00:11:45.33\00:11:46.32
So, Tami, use
this-- do it without bands.
00:11:46.33\00:11:48.63
Just pull back and
lean forward and pull back,
00:11:48.64\00:11:51.66
keep the arms
close to your chest.
00:11:51.67\00:11:53.62
Okay, here Tami, why
don't you use the bands
00:11:53.63\00:11:55.93
and demonstrate for us too.
00:11:55.94\00:11:57.70
So back and just
keep them pulling back.
00:11:57.71\00:12:01.28
We want you exercising
this muscle back here.
00:12:01.29\00:12:04.38
And just back,
keep that feet forward,
00:12:04.39\00:12:06.58
put the feet forward,
Tami. And take forward?
00:12:06.59\00:12:08.87
Like this, yep.
00:12:08.88\00:12:10.18
Oh, on my heels--
00:12:10.19\00:12:11.18
On the heels, yes and
pull back. Okay, okay.
00:12:11.19\00:12:13.04
To your back there. Pull back.
00:12:13.05\00:12:14.36
I've my foot
flat-- You can do it flat
00:12:14.37\00:12:15.90
that's fine just pull back.
00:12:15.91\00:12:17.28
And you're
exercising the hamstring,
00:12:17.29\00:12:18.71
so be sure that
you keep good posture.
00:12:18.72\00:12:21.78
It's very important that you
don't go out here some place,
00:12:21.79\00:12:25.20
because that's not
where your triceps lives,
00:12:25.21\00:12:26.97
they live right
here, back straight back.
00:12:26.98\00:12:30.04
Let see, how that's going Tami.
00:12:30.05\00:12:31.77
All right, good and
I'm just going to show
00:12:31.78\00:12:33.63
because if you're at home
and you're doing incorrectly,
00:12:33.64\00:12:36.46
you won't know.
00:12:36.47\00:12:37.46
But I think I'm more
balanced with my feet down.
00:12:37.47\00:12:40.18
Okay, good. That's good.
00:12:40.19\00:12:41.18
And I still feel
it in my triceps--
00:12:41.19\00:12:43.05
The arms are little
wide. Tuck them in little more.
00:12:43.06\00:12:44.85
That's right, now you're
doing your triceps. Okay.
00:12:44.86\00:12:47.84
And Lyndi, you're
doing good job there.
00:12:47.85\00:12:49.18
So very important, you want
to exercise the muscle back here
00:12:49.19\00:12:51.53
and not bring it
up, keep the arm close,
00:12:51.54\00:12:53.95
close to the body.
00:12:53.96\00:12:55.24
Always keep your
arms very, very close
00:12:55.25\00:12:57.02
to your body, very good.
00:12:57.03\00:12:59.64
And Tami, you might want to turn
00:12:59.65\00:13:01.23
that fingers
down and go like this.
00:13:01.24\00:13:03.40
Like this. Yes.
00:13:03.41\00:13:04.44
And that's so easy to keep it,
00:13:04.45\00:13:05.61
so your hand
position should be like this,
00:13:05.62\00:13:08.23
pulling it back
like this to you.
00:13:08.24\00:13:11.46
All right, very good.
00:13:11.47\00:13:13.59
All right, you feel we
had enough of that. It's good.
00:13:13.60\00:13:15.90
We will demonstrate
another one. It's good.
00:13:15.91\00:13:17.71
But very
important, I was showing Tami,
00:13:17.72\00:13:19.29
I'll just show it to
make sure that you caught on,
00:13:19.30\00:13:21.54
you put this
underneath your feet,
00:13:21.55\00:13:23.69
wrap it around so
it's nice and tight enough
00:13:23.70\00:13:26.92
and as time gets
on you must make it,
00:13:26.93\00:13:28.72
don't cheat keep your
hands close to your body
00:13:28.73\00:13:30.82
and pull back,
you're not out here.
00:13:30.83\00:13:32.91
So we extend the
forearm back--You're like this,
00:13:32.92\00:13:34.35
you extend the forearm back,
00:13:34.36\00:13:36.13
if you have
your thumbs like this
00:13:36.14\00:13:37.54
extend the forearm back,
back, and back, okay. Okay.
00:13:37.55\00:13:43.71
And that's what
you want to do. Good.
00:13:43.72\00:13:45.65
All right, so that's
something you can do any place,
00:13:45.66\00:13:47.64
you take your band with you,
00:13:47.65\00:13:48.69
you can sit in edge
of a bed or a chair.
00:13:48.70\00:13:50.61
But if you want extra,
you can use an exercise ball.
00:13:50.62\00:13:53.97
All right, now we're going
to take the band like this,
00:13:53.98\00:13:59.35
hold the band up like this.
00:13:59.36\00:14:02.89
All right everybody is
holding up the band like this,
00:14:02.90\00:14:05.70
yes, Tami, just
hold up your arms.
00:14:05.71\00:14:07.35
Now what you gonna do,
00:14:07.36\00:14:08.35
you gonna put the band
over your head to your back,
00:14:08.36\00:14:12.45
all right, till
it's nice and tight.
00:14:12.46\00:14:14.57
We don't want this,
00:14:14.58\00:14:16.36
that's doing
nothing, we want tight.
00:14:16.37\00:14:19.31
All right so make it as tight,
give yourself a challenge.
00:14:19.32\00:14:22.26
All right nice and tight
and you're going to pick this
00:14:22.27\00:14:30.19
and bring your
arms together, slowly.
00:14:30.20\00:14:33.56
You want to
have good resistance,
00:14:33.57\00:14:34.69
if it's not
enough tighten it up,
00:14:34.70\00:14:37.48
you tighten up by make you do
00:14:37.49\00:14:38.84
and then just bring it together,
00:14:38.85\00:14:41.02
nice and still your
arms should be straight.
00:14:41.03\00:14:43.41
See my arms are straight,
00:14:43.42\00:14:44.63
don't bend them
and cheat full length,
00:14:44.64\00:14:47.29
all the way here, and this.
00:14:47.30\00:14:49.25
Basically what you're doing now,
00:14:49.26\00:14:50.25
is the chest press,
all right, chest press.
00:14:50.26\00:14:54.28
This actually feels
nice. It feels really good.
00:14:54.29\00:14:57.38
And this is how
you build strength
00:14:57.39\00:14:58.72
without having
to use any weights,
00:14:58.73\00:15:02.32
if you're
traveling just grab a band
00:15:02.33\00:15:04.23
and you can still
do your exercises.
00:15:04.24\00:15:06.26
And you can really
feel that in the arm,
00:15:06.27\00:15:07.81
can't you? Yes, you can.
00:15:07.82\00:15:08.93
Good, we can just
shake it out a little bit--
00:15:08.94\00:15:10.18
It feels good
until tomorrow morning.
00:15:10.19\00:15:11.51
Tomorrow morning, that's right.
00:15:11.52\00:15:12.51
And it starts to hurt.
00:15:12.52\00:15:13.51
And then what we're going to do
00:15:13.52\00:15:14.81
is we're going to
take the arms out again,
00:15:14.82\00:15:18.20
and we're gonna
crisscross them. Crisscross.
00:15:18.21\00:15:20.94
Crisscross this,
but I like this one.
00:15:20.95\00:15:23.46
What I'm going to do to make it
00:15:23.47\00:15:24.46
a little bit less cumbersome.
00:15:24.47\00:15:25.70
I'm going to wind
it around my arms,
00:15:25.71\00:15:28.95
little bit to
loosey-goosey. All right, good.
00:15:28.96\00:15:33.45
Now you're gonna crisscross,
crisscross. Crisscross.
00:15:33.46\00:15:35.95
Let's do it, let's
see how fast we can do it.
00:15:35.96\00:15:38.88
So eventually
this is going to be
00:15:38.89\00:15:40.58
your back and
forth over and over.
00:15:40.59\00:15:43.65
Up like this and up and over,
00:15:43.66\00:15:45.93
up and over, up and over,
00:15:45.94\00:15:48.58
up and over, very good. Okay.
00:15:48.59\00:15:51.83
Next step, next step,
00:15:51.84\00:15:54.92
we're going to do
will be called a pull down,
00:15:54.93\00:15:59.35
and you double your band
in half, all right, next step,
00:15:59.36\00:16:05.33
and we're going to take the arm
00:16:05.34\00:16:08.19
and it should be nice tension,
pull out as far as you can go.
00:16:08.20\00:16:12.96
And if your band is too tight,
00:16:12.97\00:16:17.57
you can just make
it a little single.
00:16:17.58\00:16:20.29
Take your arm out and
pull down to your chest
00:16:20.30\00:16:24.45
and up and down
and up and pull down.
00:16:24.46\00:16:30.27
I think Tami
enjoys with the band.
00:16:30.28\00:16:31.81
And pull down
and up. Here Tami--
00:16:31.82\00:16:33.95
This is kind of amazing. Yeah.
00:16:33.96\00:16:35.93
Show that with the band.
00:16:35.94\00:16:37.76
And just go up,
so what you're doing,
00:16:37.77\00:16:41.43
you pull the band out,
bring it down to your chest.
00:16:41.44\00:16:46.11
And then up in front of you.
00:16:46.12\00:16:47.82
And bring it down to your chest,
00:16:47.83\00:16:49.21
you should feel the resistance.
00:16:49.22\00:16:50.21
This is gonna be good.
00:16:50.22\00:16:51.21
I can tell, I can see
this is gonna be good.
00:16:51.22\00:16:53.24
This is right.
This is been excellent--
00:16:53.25\00:16:55.16
And pull it down.
This is nice. And up.
00:16:55.17\00:16:56.55
You can do this anywhere
just take a band with you,
00:16:56.56\00:16:58.76
you can work your
arms up, pull it down.
00:16:58.77\00:17:01.71
A very, very
useful tool is a band,
00:17:01.72\00:17:04.88
just pull it down to
you, and pull it down to you.
00:17:04.89\00:17:09.19
All right, great, now that
we're finished with the ball,
00:17:09.20\00:17:12.54
we're gonna go to the mat.
00:17:12.55\00:17:14.26
As you see many
of these exercises
00:17:14.27\00:17:15.96
can be done in a
hotel, if you're traveling,
00:17:15.97\00:17:18.37
just take a band with you,
00:17:18.38\00:17:19.58
you can sit on a
chair if you want.
00:17:19.59\00:17:21.30
We're gonna demonstrate now
00:17:21.31\00:17:22.43
how we can do this on the floor.
00:17:22.44\00:17:24.35
So we're gonna grab a
mat, we're gonna grab a band
00:17:24.36\00:17:26.89
and we're going to get started.
00:17:26.90\00:17:28.71
Thank you very
much Tami for my mat
00:17:28.72\00:17:31.25
and you obviously don't need
a mat, if you have a carpet.
00:17:31.26\00:17:34.96
Thank you, Lyndi.
00:17:34.97\00:17:36.80
We're going begin by
again doing our biceps.
00:17:36.81\00:17:43.73
So again we're going
to take our right foot
00:17:43.74\00:17:48.44
and this is just shows
you how you can do this
00:17:48.45\00:17:50.05
on the-- just the floor.
00:17:50.06\00:17:52.28
And if you need to wrap the band
00:17:52.29\00:17:55.95
around your hand a few times
00:17:55.96\00:17:58.55
and we just do about
00:17:58.56\00:17:59.61
ten of these
biceps curves, all right.
00:17:59.62\00:18:02.33
So lean forward just
to about bend your knees,
00:18:02.34\00:18:04.40
you're comfortable and
just bring it up and down
00:18:04.41\00:18:08.00
and do it nice and slowly,
00:18:08.01\00:18:11.18
so it's beneficial, very good.
00:18:11.19\00:18:14.38
Now you know there is one thing
00:18:14.39\00:18:15.52
if you want to build
muscle, you do feel reps
00:18:15.53\00:18:18.22
if you want to be
lean you do more reps.
00:18:18.23\00:18:21.33
And so I guess I
won't want to start before,
00:18:21.34\00:18:24.75
I do about 15 of these.
00:18:24.76\00:18:27.80
Lean is the goal. All right.
00:18:27.81\00:18:31.36
How we're doing
over there? Great.
00:18:31.37\00:18:33.39
I mean, you
might want to hold it,
00:18:33.40\00:18:34.89
so you actually
do up your biceps.
00:18:34.90\00:18:36.61
Turn your arms
up like this. Okay.
00:18:36.62\00:18:38.36
And this is your
biceps, pull up, there you go.
00:18:38.37\00:18:41.65
So make sure
that when you do it,
00:18:41.66\00:18:43.40
you exercise the biceps, arms
out, up like this, all right.
00:18:43.41\00:18:47.81
The goal is not
just to pull it up,
00:18:47.82\00:18:49.10
but to pull it
towards you. Okay.
00:18:49.11\00:18:51.62
Pull it towards you, all right.
00:18:51.63\00:18:53.93
We don't want to
wear those biceps out.
00:18:53.94\00:18:55.41
Yes, no, we don't.
00:18:55.42\00:18:56.41
Now we're going to work our
triceps in two different ways.
00:18:56.42\00:19:01.00
We're gonna pull or
let our arms straight back
00:19:01.01\00:19:03.99
and then we're
gonna do on with our arms,
00:19:04.00\00:19:06.01
up to our waist, just
about, and go straight back,
00:19:06.02\00:19:09.94
again positioning is key.
00:19:09.95\00:19:12.80
You want to make
sure you're exercising
00:19:12.81\00:19:14.33
the correct muscles,
00:19:14.34\00:19:15.83
because you don't
want to waste lot of time,
00:19:15.84\00:19:19.28
thinking you're
doing some good, all right.
00:19:19.29\00:19:21.25
So one leg on the band
00:19:21.26\00:19:26.26
and straight arms
backwards, straight arms.
00:19:26.27\00:19:28.90
Okay and just pull
back, straight arms pull back
00:19:28.91\00:19:31.19
and keep the arms
close to the body,
00:19:31.20\00:19:32.36
bend over with Tami,
straight arms, bend the knee,
00:19:32.37\00:19:35.47
get comfortable,
straight arms back,
00:19:35.48\00:19:38.03
all the way back,
and all the way back,
00:19:38.04\00:19:40.28
straight arms and
we'll do about 15 of these,
00:19:40.29\00:19:45.08
and then two, three, good four--
00:19:45.09\00:19:48.59
I thought we were on six.
00:19:48.60\00:19:50.44
Seven, eight,
nine and hold on ten.
00:19:50.45\00:19:56.36
All right, ten let's hold it.
00:19:56.37\00:19:58.90
Now I wanna do
something difficult
00:19:58.91\00:20:00.03
you gonna pulse it, all right.
00:20:00.04\00:20:01.59
Pulse means you go
really fast, all right.
00:20:01.60\00:20:03.60
So on two we'll go
fast, one, two and pulse it,
00:20:03.61\00:20:06.84
just pulse,
just keep pulsing it.
00:20:06.85\00:20:08.73
you see we're doing
this, pulse it back,
00:20:08.74\00:20:10.28
pulse it back, pulse it back,
00:20:10.29\00:20:11.57
pulse it back,
good, very good there.
00:20:11.58\00:20:14.38
All right, now
we're going to position
00:20:14.39\00:20:16.61
our arms at our
over chest, all right.
00:20:16.62\00:20:20.35
So again put your
band beneath your foot,
00:20:20.36\00:20:26.15
make sure your
arms are by your waist,
00:20:26.16\00:20:29.66
why because that's
the level you want to be
00:20:29.67\00:20:32.04
because you want
your elbows to be up,
00:20:32.05\00:20:34.67
the motion is
going to be like this.
00:20:34.68\00:20:36.87
If the motion is like this,
00:20:36.88\00:20:38.75
you're exercising your arms
00:20:38.76\00:20:40.11
but not your biceps
necessarily. The triceps.
00:20:40.12\00:20:42.35
Your triceps, you want
to focus on your triceps.
00:20:42.36\00:20:45.15
All right, so bring it
to these level, all right,
00:20:45.16\00:20:47.91
and you're gonna kick it
straight back, all right,
00:20:47.92\00:20:49.87
kick it back, kick it back,
00:20:49.88\00:20:52.00
again you want
to watch my elbow,
00:20:52.01\00:20:54.13
I must do it on this
side, so kick it back.
00:20:54.14\00:20:57.48
Your arm is
straight, your elbow is stable,
00:20:57.49\00:20:59.83
again very good Tami,
00:20:59.84\00:21:00.89
keep the elbows nice and
elevate, and straight up.
00:21:00.90\00:21:03.84
Good job sis, very
good. We'll do those--
00:21:03.85\00:21:06.43
This is stiff those.
Very stiff, five of these.
00:21:06.44\00:21:09.11
After five of them,
Lyndi says is good. Yeah.
00:21:09.12\00:21:11.81
All right, might have
been. Not bad if you--
00:21:11.82\00:21:13.59
That is why you
feel it. Very good.
00:21:13.60\00:21:15.83
Over stiff. Excellent
and just keep that going.
00:21:15.84\00:21:20.85
Do as many of them as you can
00:21:20.86\00:21:22.16
and that's a great
way to build your biceps,
00:21:22.17\00:21:24.65
again with using no weights.
00:21:24.66\00:21:27.35
Now we're gonna
use just one arm,
00:21:27.36\00:21:29.50
we've got to but
we'll use one for right now,
00:21:29.51\00:21:32.11
your right arm.
00:21:32.12\00:21:33.87
Make it so it's comfortable,
00:21:33.88\00:21:35.67
you want to be able to
put up towards your shoulder,
00:21:35.68\00:21:37.83
not up towards your sky,
but just to your shoulder level.
00:21:37.84\00:21:41.24
Put the arm straight all right.
00:21:41.25\00:21:44.81
And again you can do this
with any kind of rubber tubing,
00:21:44.82\00:21:46.89
up to your shoulder and
we'll do about 20 of these.
00:21:46.90\00:21:50.12
I'm just
kidding, 15, four, good.
00:21:50.13\00:21:55.83
And you could
take this any place,
00:21:55.84\00:21:57.09
you can use on the airplane.
00:21:57.10\00:21:59.24
You get out f your seat
00:21:59.25\00:22:00.24
and do this on the
airplane, long flight.
00:22:00.25\00:22:02.62
You might have a rest
too. Yeah, no, they won't.
00:22:02.63\00:22:06.98
Good and just keep that going.
00:22:06.99\00:22:10.80
And believe me we're not
taking a little break here.
00:22:10.81\00:22:16.24
This is really very difficult.
00:22:16.25\00:22:19.09
All right, so next arm,
we'll give this arm a break
00:22:19.10\00:22:22.91
and just put your foot then
again on the band and again,
00:22:22.92\00:22:26.74
I'll show you can go
actually in just a moment.
00:22:26.75\00:22:29.34
All right, so put the arm there
00:22:29.35\00:22:31.09
and make sure
it's nice and stiff
00:22:31.10\00:22:32.56
and just up straight,
up straight, up straight,
00:22:32.57\00:22:36.71
always stand in a
comfortable position,
00:22:36.72\00:22:38.35
don't stand with
your knees locked,
00:22:38.36\00:22:40.59
have a little
flexibility in the knees
00:22:40.60\00:22:43.36
and then up, very good.
00:22:43.37\00:22:46.69
And then we're going to go
out to the side, same thing.
00:22:46.70\00:22:50.12
All right, since this arm
is a little bit not so weak
00:22:50.13\00:22:53.56
as this right one this
has been doing lot of work.
00:22:53.57\00:22:55.74
Let's go out to the
side, straight out to the side,
00:22:55.75\00:22:58.15
and we go up, same thing.
00:22:58.16\00:23:01.13
So you just take the band
00:23:01.14\00:23:02.42
and just go up
straight like this
00:23:02.43\00:23:06.24
and the more--you
get, get multiple sizes,
00:23:06.25\00:23:08.27
these come in very
different weights. They sure do.
00:23:08.28\00:23:11.21
Make sure you don't use.
00:23:11.22\00:23:12.24
I've to tell you something,
I have the hardest one here.
00:23:12.25\00:23:16.10
It goes light,
medium, heavy. That's true.
00:23:16.11\00:23:20.58
If I'm struggling. Oh,
let's do the other side.
00:23:20.59\00:23:23.07
Basically, it's very important
to--don't just settle for,
00:23:23.08\00:23:26.43
this is comfortable. It
should hurt a little bit.
00:23:26.44\00:23:29.14
Pain is gain. All right,
so out to the side and up.
00:23:29.15\00:23:36.78
Very good and make
sure you keep your arm
00:23:36.79\00:23:39.52
nice and straight,
nice and straight. Sure.
00:23:39.53\00:23:45.28
I'll let my sister, let
us know when she is finished.
00:23:45.29\00:23:47.55
I'm done. You've finished?
00:23:47.56\00:23:48.74
Yes, I'm. Oh, two,
you got two more and you.
00:23:48.75\00:23:50.39
I don't. She doesn't?
00:23:50.40\00:23:52.22
This is, this is a
very-- as just she said,
00:23:52.23\00:23:54.68
it's light, medium and
heavy bands that we're using.
00:23:54.69\00:23:56.45
This is the heavy band.
00:23:56.46\00:23:57.45
Yeah, different but
even some there are heavy
00:23:57.46\00:23:59.05
that we do have that we
didn't bring with us, all right.
00:23:59.06\00:24:02.12
Now what I want you do
is kneel down on the band
00:24:02.13\00:24:04.47
on your floor and
to put this in half,
00:24:04.48\00:24:07.53
kneeling and putting the band.
00:24:09.81\00:24:12.95
And again this is
going to be difficult
00:24:12.96\00:24:14.95
and I want you to bring
it up to your shoulders,
00:24:14.96\00:24:17.33
because we're
going to go up like this
00:24:17.34\00:24:19.21
and down, and
up and down, and up
00:24:19.22\00:24:24.63
and down and you know
this is almost more difficult
00:24:24.64\00:24:27.59
than using weights,
because of resistance
00:24:27.60\00:24:30.02
and there is a lot of resistance
00:24:30.03\00:24:31.25
that we're exerting
here and down and up.
00:24:31.26\00:24:35.90
Never have a heavy band, okay.
00:24:35.91\00:24:37.53
I guess, Lyndi. Okay, I do.
00:24:37.54\00:24:41.20
All right and those are things
00:24:41.21\00:24:42.69
that you could do
any place you are,
00:24:42.70\00:24:45.10
you do it in your home,
you can do it in a hotel
00:24:45.11\00:24:47.74
if you're traveling.
00:24:47.75\00:24:49.53
And there is one more
that we want to show you,
00:24:49.54\00:24:53.23
take the--your band, hold
in front of you like this,
00:24:53.24\00:24:57.35
all right, we're
all gonna sweep left.
00:24:57.36\00:24:59.26
Okay. Right.
00:24:59.27\00:25:00.66
Go around yourself
like this with the band,
00:25:00.67\00:25:03.19
grab it with your left
hand and bring it through.
00:25:04.65\00:25:08.57
All bands should
all be on our left side,
00:25:08.58\00:25:10.32
under your arm we
actually see. Under hand.
00:25:10.33\00:25:12.43
All right, under your arm,
00:25:12.44\00:25:13.99
the hand, hold it like this,
00:25:14.00\00:25:15.52
hold like this. Yes. All right.
00:25:15.53\00:25:18.42
Now take your arm
00:25:18.43\00:25:22.85
the one, this one here
that has the band over your head
00:25:22.86\00:25:25.82
and attach your arm
to your heads steadily
00:25:25.83\00:25:28.89
so that it cannot move,
00:25:28.90\00:25:30.58
because we're gonna work
00:25:30.59\00:25:31.58
our bicep out,
stand comfortably.
00:25:31.59\00:25:33.38
All right, now we
have our band securely
00:25:34.43\00:25:37.79
and we're gonna move the arm.
00:25:37.80\00:25:39.02
Do not let your
arm leave your head.
00:25:39.03\00:25:41.94
It's attached to the head.
00:25:41.95\00:25:43.27
Do not let your
arm leave your head.
00:25:43.28\00:25:46.68
All right, very good.
00:25:46.69\00:25:49.00
And again you're
stretching your triceps.
00:25:49.01\00:25:51.00
Next up, we'll do the other arm.
00:25:52.21\00:25:54.08
Very good all
right, let's switch.
00:25:57.34\00:26:00.36
Same thing we'll
practice that again,
00:26:00.37\00:26:02.60
hold the band in front of you,
00:26:02.61\00:26:05.22
you'll now sweep
to the right side,
00:26:05.23\00:26:07.62
and bring your right arm around
00:26:08.77\00:26:11.31
and bring it
underneath your arm,
00:26:11.32\00:26:13.69
lock your arm to your
head and do not let it move,
00:26:13.70\00:26:17.76
and we'll do the
same thing on this side,
00:26:17.77\00:26:20.18
same thing on this side,
00:26:20.19\00:26:21.40
all right. We'll do four more.
00:26:23.40\00:26:25.85
Very excellent,
excellent work. Very good.
00:26:30.87\00:26:33.73
All right, let just
cool down a little bit,
00:26:33.74\00:26:36.23
I'll pass my bands off.
00:26:36.24\00:26:38.29
We exercise to our
triceps and our biceps.
00:26:38.30\00:26:40.29
We just stretch
our triceps first,
00:26:40.30\00:26:42.77
let's just take the right
arm and put that over our head
00:26:42.78\00:26:46.22
and just stretch it,
00:26:46.23\00:26:48.17
the other side, stretch it.
00:26:49.85\00:26:52.32
I pray that you've
enjoyed the exercises today
00:26:53.71\00:26:57.59
and in fact that
you can do all of this,
00:26:57.60\00:27:00.44
let's move our arm out,
with just one simple tool,
00:27:00.45\00:27:03.82
it will fit neatly
into your carry on luggage
00:27:03.83\00:27:07.17
and it's very easy.
00:27:07.18\00:27:08.21
But stretch your
arms when you're finished
00:27:08.22\00:27:10.53
with the exercises,
the other side, good.
00:27:10.54\00:27:14.18
And the-- Oh, what am I doing?
00:27:15.64\00:27:17.45
We'll pray that you
will live in great health
00:27:17.46\00:27:20.61
that your arms
will be strengthen,
00:27:20.62\00:27:22.68
that your knees will no longer
00:27:22.69\00:27:24.19
hang down as the text said.
00:27:24.20\00:27:26.39
May God richly bless you today.
00:27:26.40\00:27:28.82
And we're just gonna do
just kind of walk a little bit
00:27:28.83\00:27:31.09
to get our service together.
00:27:31.10\00:27:33.94