The following
program is designed
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to demonstrate simple workouts
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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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If you want to lose weight,
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you gonna have to lift weights.
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Join us on Body & Spirit.
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Hi, welcome to
Body & Spirit Aerobics.
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I am your host
today, Andi Hunsaker
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and I'm from Boston
where I'm a physician.
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Joining me today are
two wonderful guests.
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First we have Nancy Diaz
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visiting all the
way from Portugal
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and we're so happy you
came across those seas.
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But you came in a plane.
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And my twin
sister, my dear friend
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and confidant
for multiple years,
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we won't tell them
how much, will we Lyndi?
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Fifty-- No.
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Okay. Lyndi Schwartz
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and she is also
physician from Ohio.
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And today we're going
to be doing some weights.
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But before we do,
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I'm gonna give you some courage
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in this devotional thought.
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It's taken from Isaiah 41:10,
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"Fear not, for I am with you,
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be not dismayed,
for I am your God.
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I will strengthen you,
yes, I will uphold you,
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I will uphold you with
my righteous right hand."
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Amen. That's Isaiah 41:10.
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Now it's very
important to lift weights
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and the legs are foundation
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but the arms
are also foundation.
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Think about if you
didn't have any arms,
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you couldn't cook, you
couldn't carry your children.
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And so we're gonna
build up our arms today
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with some
weights of varying sizes.
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Now if you do not
want to use weights,
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you don't have to.
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But again we don't want to
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stretch those
muscles that are cold.
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So we can have a
little bit of warm up,
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little active warm up today
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and I want you
to take your knees,
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don't put your hands
down here that's cheating.
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Put your hands a little high
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and let your
knees meet your hands.
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Nice flat pumps or you
can have fist if you like.
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We'll just go like
this for a little while
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and then we're gonna
do a little bit of running
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that will get us nice and warm.
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And then we're
gonna go to the weights
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and you can pick
up any size of weight
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you want from two pounds
to 50 pounds if you'd like.
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We're gonna do a
little bit lighter.
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All right and the
heavier the weight,
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I'll just tell you right now,
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the obviously
more bulk you may have,
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but also the
number of repetitions,
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the leaner you'll be.
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So if you wanna lot of bulk,
you'll do fewer repetitions.
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If you want to be lean
you'll do more repetitions.
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All right, let's do a
little bit of running girls.
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A little bit of running
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and we'll pick our knees up.
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We'll do 15 seconds
of running each side.
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We'll do this and
then we'll do legs behind.
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We're all
runners, aren't we? Yeah.
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In fact Nancy was
running and was chased by a dog.
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Were you bitten? No.
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No, but it was scary.
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It was scary.
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And her husband
has to rescue her.
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All right, kick it up behind us.
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Kick it up behind us.
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All right, very
good. Kick it up behind.
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Right, now to the side.
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Good. We'll get nice and warm
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and we'll be able to
lift weights much better.
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Now throw arms up, add
your arms to the running, okay,
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this, just move your
arms, move your legs.
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Very good.
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Very nice. And
this is very good,
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anything you're going to
do, just warm up a little bit.
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All right, let's stop and
just rolled our shoulders in
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just relax the shoulders,
roll them in and out, good.
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Put your arms out,
we're gonna wash some windows,
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wash some windows.
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I'm washing my windows.
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I'm gonna wash your windows.
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That's right.
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What's Portugal
like? Next direction.
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Portugal pretty nice
windows, lots of windows,
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wash their windows too.
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Draw the windows, all right.
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Good, let's clasp
our arms in front of us,
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just like this if you want
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and just roll
your shoulders over.
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Nice round, back, good.
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Now take your arms behind you
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and just clasp
your hands up high
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and just pull them
down low and just stretch.
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Stretch there for us.
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And these are
called static stretches.
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Now we'll do some
ballistic stretching
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and you can just move around.
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Ballistic means
you are moving around.
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So just sort of
little ballistic stretching
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before we pick our weights
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which we're getting ready to do.
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All right, good.
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We just gonna stall a little bit
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before we pick up the weights.
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No, we won't. Okay.
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We get moving, all right.
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And we are going
to work our biceps.
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We're gonna do what we
call in and out biceps.
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We'll begin here
and then we'll be here.
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All right. How much shall we do?
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Enough to be lean,
that's the correct answer.
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All right. All right,
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so in and out the biceps.
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Next step, so we do 20 here.
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Let's begin and bend your knees,
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never stand up straight,
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it puts a lot of
excess on your back.
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Let's do as many as we can.
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Oh, I forgot to do in and out,
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so we go in here and then out.
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That was just in practice.
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And in, keep
your arms very close
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to your shoulder, to your body.
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In and out, do nice and slowly,
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in and keep your
legs, your knees bent.
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Very good.
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It's very
important not to have any
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excess pressure on your spine.
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How many have we
done so far, do you think?
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It feels pretty
good, I haven't counted.
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Oh, good.
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Next step, next step
we'll do a little garden work.
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All right, we'll
do two more of this
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and then we'll do garden work.
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And guess what we're
gonna come back to this.
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All right, very good.
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Let's put down one weight
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and keep one
weight in your hand.
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Let's do our right side first,
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let's put our
leg out to this side,
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put your arm on
your shoulder here.
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And let's--let's
do a little gardening.
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Is your lawn little long?
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Let's mow it.
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All right, we'll do
about 25 of these, all right.
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And that lawn mower
just won't start. Five.
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What about the driving kind?
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It's right.
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No driving kind. No driving--
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Bad lawn mower, bad lawn mower.
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That's seven, we'll do about 25.
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Actually we won't do 25
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because we got
another lawn mower that's bad,
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some place on the other side.
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All right. That's right,
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the neighbor's
lawn mower is bad too.
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All right, so
we'll do five more.
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And this is very
good for your triceps.
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Just make sure,
you're nice and stable
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and we'll visit this again.
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Last one, very good.
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And when you lift your weights,
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make sure your back is protected
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nice and round and come around,
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we're gonna do the other side.
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All right, put your
right arm on your knee
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and we'll just do this
poor neighbor's lawn mower.
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All right, let's go, one.
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I don't hear the
sounds from lawn mower.
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That's four.
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Isn't quietest lawn
mower, I've ever heard?
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Six, uh, I think we google her
driving lawn mower after this.
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I think so get a
riding lawn mower.
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That's right. Much
better than this crazy thing.
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What about those
where we just push around,
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it didn't have any motor at all.
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Oh, yeah, that was something.
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That was something deep.
We should have one of those.
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We had one of
those? Yeah, we did.
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That's right.
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My dad would cut
the lawn with that thing
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every Friday afternoon,
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preparation day for the Sabbath.
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All right, four more,
two, three and four. Very good.
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All right, now. Good
exercise right there.
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We're gonna do an
exercise that's gonna require,
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that you use lighter weights.
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Because this is going to be
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a little
challenging in one direction.
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You gonna change the
grip on your weights.
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And if you can look at my hands,
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we're gonna have the
weights like this first
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and then begin
to flip them over.
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Like this first and this.
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But beyond that we're
going to be leaning forward.
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I'll put one leg
in front of the other,
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put your elbows up
because this is for biceps.
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And we begin with
the easy position.
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Make sure your arms are
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not out here, not back here
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and we're gonna
keep our shoulders
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and our elbows
the same location.
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All right, we
gonna go back like this,
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we're gonna change positions
and come back like that.
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All right, let's go. One.
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And we just do
as many as we can.
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And do not bring the
weights past your shoulder
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and that's how you do the
best good with your triceps.
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All right, is somebody counting?
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Do you know how
many we have done?
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Six. Six.
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You should be keeping track.
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We can write it down.
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That's right.
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These are--
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These are tough,
aren't they painful?
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All right, right
here-- But good for you.
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Amongst the sisters.
00:10:00.00\00:10:01.08
Without memory, we're
just declaring the facts.
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Declaring the facts.
00:10:03.14\00:10:04.52
I just like two
more, one and two,
00:10:04.53\00:10:07.16
very good. Good.
00:10:07.17\00:10:09.09
We're gonna have a
little rest here in a moment.
00:10:09.10\00:10:11.99
Let's rest our
arms just a little bit
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because we're
gonna shoulder flies,
00:10:13.65\00:10:15.85
my unfavorite. Shoulder flies.
00:10:15.86\00:10:18.78
I think an
instructor was still doing.
00:10:18.79\00:10:20.39
No, no, we'll
pick up the weights.
00:10:20.40\00:10:22.85
A shoulder fly and we
do standing shoulder flies,
00:10:22.86\00:10:26.25
we're gonna do them
this way and this way.
00:10:26.26\00:10:29.69
Wow. Wow. That's right.
00:10:29.70\00:10:31.42
We count to five. Okay.
00:10:31.43\00:10:32.63
Yes, all right, let's go.
00:10:32.64\00:10:34.11
All right, one, two,
again keep your legs bent.
00:10:34.12\00:10:39.85
You do not want
to injure your back.
00:10:39.86\00:10:42.78
All right, these are
two arm shoulder flies.
00:10:42.79\00:10:47.60
And we can praise the
Lord that we have two arms
00:10:47.61\00:10:49.18
as hard as this is.
00:10:49.19\00:10:50.56
It's better than having one arm,
00:10:50.57\00:10:51.74
I'm doing a one
arm shoulder fly.
00:10:51.75\00:10:54.51
But if you just have one arm,
00:10:54.52\00:10:55.52
just use that arm
to the glory of God.
00:10:55.53\00:10:58.44
All right, two more and like
my sister just stopped there,
00:10:58.45\00:11:02.27
you can stop any time you want,
00:11:02.28\00:11:03.27
I'm taking a break
and you take a break
00:11:03.28\00:11:05.45
and I'm gonna pick up again.
00:11:05.46\00:11:06.86
Out and up, but the
machine Nancy just keeps going.
00:11:06.87\00:11:12.99
You got better milk in Portugal.
00:11:13.00\00:11:15.69
All right, all right,
00:11:15.70\00:11:17.43
we're gonna do that all
over again what we just did.
00:11:17.44\00:11:19.73
We're gonna do all over again.
00:11:19.74\00:11:20.86
Okay. Aren't you excited?
00:11:20.87\00:11:22.07
Just kind of shake
your arms out very quickly.
00:11:22.08\00:11:23.91
I think we need
to do a little bit of
00:11:23.92\00:11:24.93
a ballistic stretch here.
00:11:24.94\00:11:25.94
In a moment, we'll
do ballistic stretch
00:11:25.95\00:11:28.05
and here there is. All right.
00:11:28.06\00:11:29.08
Insurrection amongst my peeps.
00:11:29.09\00:11:30.98
All right, let's do it again.
00:11:30.99\00:11:33.13
All right, so get
nice and comfortable
00:11:33.14\00:11:35.74
and we do that
nice biceps in and out.
00:11:35.75\00:11:38.39
All right, so one and two, good,
00:11:38.40\00:11:43.46
and we count
these as that's four.
00:11:43.47\00:11:45.40
We'll go for-- let's go for 12
00:11:45.41\00:11:47.51
to make sure that
we have enough reps.
00:11:47.52\00:11:49.40
What do we on, six maybe.
00:11:50.88\00:11:53.35
Ten. Eight.
00:11:53.36\00:11:55.83
I've eight right now.
00:11:55.84\00:11:57.71
Now eight is here,
yep, now you're right.
00:11:57.72\00:11:59.87
Nine and ten and we're
using eight pound weights,
00:11:59.88\00:12:05.64
but it's not super duper easy.
00:12:05.65\00:12:07.55
Okay, I think
we're done. Very good.
00:12:07.56\00:12:09.51
Let's do that lawn mower again,
00:12:12.05\00:12:13.41
it's jacked in up again,
00:12:13.42\00:12:15.20
Johnny just got
stranded in the backfield.
00:12:15.21\00:12:17.52
Let's go over here,
put your arm on your knee
00:12:17.53\00:12:20.45
and we'll do 12.
00:12:20.46\00:12:21.67
Okay. Right,
00:12:21.68\00:12:23.08
one, two,
three, four, five, six,
00:12:23.09\00:12:30.22
and make it count,
make it like you're retrying
00:12:30.23\00:12:31.86
to start that lawn mower. Okay.
00:12:31.87\00:12:33.54
In variety you
don't want to go by a--
00:12:33.55\00:12:34.84
I'm riding a lawn
mower, that's right.
00:12:34.85\00:12:37.10
I think we got
ten. Have we got ten?
00:12:37.11\00:12:38.37
All right, let's
go to the other side.
00:12:38.38\00:12:40.62
All right, ready, ten.
00:12:40.63\00:12:43.52
One, two, three, four,
00:12:43.53\00:12:48.14
five, six, seven.
00:12:48.15\00:12:52.19
Do you hear any
sound starting up?
00:12:52.20\00:12:53.51
Yeah, I do. You do?
00:12:53.52\00:12:54.66
We gotta ten. Nine.
00:12:54.67\00:12:56.21
Oh, ten.
00:12:56.22\00:12:57.53
Don't fool me.
00:12:59.25\00:13:01.07
All right, now
we're gonna do those
00:13:01.08\00:13:03.02
reverse script things again.
00:13:03.03\00:13:04.73
Let's bent forward for
a left leg for this time.
00:13:05.93\00:13:08.55
All right, shoulder
level, we'll do, we'll do 12.
00:13:08.56\00:13:13.51
All right, kick them back, one,
00:13:13.52\00:13:15.20
switch, two, three,
again get a lightweight.
00:13:15.21\00:13:19.97
Now you guys
need to count for me.
00:13:19.98\00:13:21.62
If you don't get a lightweight,
00:13:21.63\00:13:23.22
this way is easy but this
way you will be hating life.
00:13:23.23\00:13:27.45
Very good. And
keep the shoulders up.
00:13:27.46\00:13:32.00
The elbow acts like a
hinge for your triceps.
00:13:32.01\00:13:36.11
How many have we
done? Twelve. Twelve.
00:13:36.12\00:13:37.60
Twelve? We won't give off.
00:13:37.61\00:13:39.58
Well guess what
benefit we just got?
00:13:39.59\00:13:42.02
All right, let us just go
into a little ballistic stretch.
00:13:42.03\00:13:45.54
We'll take our break
00:13:45.55\00:13:47.44
because we're gonna
do some more biceps.
00:13:47.45\00:13:49.47
Good, it's very important to
00:13:51.42\00:13:52.76
just let these kind
of relax a little bit.
00:13:52.77\00:13:57.16
So you don't
fatigue your muscles.
00:13:57.17\00:13:59.69
All right. Now we'll
do another biceps move.
00:13:59.70\00:14:05.12
But this time, you can
use lightweights if you like.
00:14:05.13\00:14:08.94
I just see my sister
looking for those weights.
00:14:08.95\00:14:10.69
Don't you even touch those?
00:14:10.70\00:14:12.07
Well, I know she
will make me do for,
00:14:12.08\00:14:13.44
pick up the weights.
00:14:13.45\00:14:14.42
We'll do one like
this, seven like this
00:14:14.43\00:14:18.94
and then seven
from half way to up
00:14:18.95\00:14:22.17
and then seven
all the way. Okay.
00:14:22.18\00:14:24.44
Got it? Okay.
00:14:24.45\00:14:25.67
All right, so from
down here to half way.
00:14:25.68\00:14:27.46
All right, so one, two, three,
00:14:27.47\00:14:32.23
four, five, six, seven.
00:14:32.24\00:14:37.14
Okay, then we go to the,
from here to the shoulder.
00:14:37.15\00:14:39.10
One, two, three, four,
00:14:39.11\00:14:44.34
five, six, seven,
00:14:44.35\00:14:47.36
we're almost
there, all the way now.
00:14:47.37\00:14:49.48
One, two, three,
00:14:49.49\00:14:54.97
four, five, six,
00:14:54.98\00:15:00.18
we made it, we did 21.
00:15:00.19\00:15:01.56
Oh, 21. Very good, yes.
00:15:01.57\00:15:02.95
Oh good, wow.
00:15:02.96\00:15:03.97
All right, don't
put those weights down,
00:15:03.98\00:15:04.98
you need to
cleave to your hands,
00:15:04.99\00:15:06.29
need to cleave to your hands.
00:15:06.30\00:15:07.46
That's right, we'll do
one at a time across the body.
00:15:07.47\00:15:12.09
All right, we
begin with right arm,
00:15:12.10\00:15:13.12
we'll just do a
biceps curl this way.
00:15:13.13\00:15:15.55
One, okay, two,
across the body, good,
00:15:15.56\00:15:19.86
and twist your wrist
and twist your wrist.
00:15:19.87\00:15:23.97
Just squeeze it.
00:15:23.98\00:15:26.00
Don't just kind of go lay
them, you want to squeeze it.
00:15:26.01\00:15:29.22
Purpose, you have
the weights for a purpose
00:15:29.23\00:15:31.82
and that's too really get
your muscles nice and toned.
00:15:31.83\00:15:37.85
Very good, across the body
and this benefit in this way,
00:15:37.86\00:15:42.39
moving the weight
across the body and twist.
00:15:42.40\00:15:48.22
Good, good, all right.
00:15:48.23\00:15:51.86
Let's get our chairs
and work out triceps,
00:15:51.87\00:15:55.51
if Nancy you can bring
my chair that'll be great.
00:15:55.52\00:15:57.87
This is one of my
favorite exercises.
00:15:57.88\00:16:01.35
I didn't hear a
round of yes. I love this.
00:16:01.36\00:16:03.45
This is one of my favorites too.
00:16:03.46\00:16:05.40
The benefits
are tremendous. Yes.
00:16:05.41\00:16:07.99
I want you to sit at
the edge of your seat
00:16:08.00\00:16:09.86
when you do chair dips.
00:16:09.87\00:16:11.62
You gonna sit at
the edge of your seat
00:16:11.63\00:16:13.14
and bring your body close
to the seat so you can move.
00:16:13.15\00:16:15.94
Now this floor is
a little bit slicky,
00:16:15.95\00:16:17.31
you can put your
legs out straight
00:16:17.32\00:16:19.46
or you can put one leg out.
00:16:19.47\00:16:21.73
Nancy, you'll probably do that,
00:16:21.74\00:16:22.80
won't you? I'll try.
00:16:22.81\00:16:24.05
We know since the
floor is a little slick,
00:16:24.06\00:16:25.86
I think I'm gonna put some
weights to secure my chair.
00:16:25.87\00:16:28.71
It's very important
to have a secured chair.
00:16:28.72\00:16:31.27
All right, we don't
want this chair to move.
00:16:31.28\00:16:34.01
All right, so
are we ready to go?
00:16:34.02\00:16:36.09
Everybody's chair is secure.
00:16:36.10\00:16:38.08
Wonderful, all
right let's go for 20
00:16:38.09\00:16:40.25
if we can, more if we can.
00:16:40.26\00:16:41.81
All right, let's go, all right.
00:16:41.82\00:16:43.44
One, two, three, four, five,
00:16:43.45\00:16:48.01
six, seven, eight, nine.
00:16:48.02\00:16:51.73
Ooh, look at you, have mercy.
00:16:51.74\00:16:53.79
Eleven, twelve,
thirteen, fourteen, fifteen,
00:16:53.80\00:16:58.45
sixteen, seventeen,
eighteen, nineteen, twenty.
00:16:58.46\00:17:02.98
We did it, yes.
00:17:02.99\00:17:04.96
Very good. Yeah.
00:17:04.97\00:17:06.32
All right, let's stand up
and put our chairs behind us.
00:17:06.33\00:17:11.69
Because we're gonna do
00:17:11.70\00:17:13.03
another routine
that will put our,
00:17:14.86\00:17:18.72
work our shoulders a little bit.
00:17:18.73\00:17:21.49
And for this you might may use
a little bit lighter weights.
00:17:21.50\00:17:24.26
If you're getting
fatigue, use a lighter weight.
00:17:24.27\00:17:27.64
All right, and
it looks like this.
00:17:27.65\00:17:29.81
You go up, arms like
this, bring it down, come back.
00:17:29.82\00:17:33.96
All right, so we do it that way.
00:17:33.97\00:17:35.52
All right, let's go. Cork it up.
00:17:35.53\00:17:38.68
Good. Cork screw up. Very good.
00:17:38.69\00:17:43.02
One more time, good.
00:17:43.03\00:17:45.97
And again, good. One more time.
00:17:45.98\00:17:51.57
How many is that?
00:17:51.58\00:17:53.62
Do you feel like
we've done enough yet?
00:17:53.63\00:17:55.06
I don't think
so, let's keep going.
00:17:55.07\00:17:56.91
This is good, very good.
00:17:56.92\00:17:59.76
This is using your
shoulder muscles, your deltoid,
00:17:59.77\00:18:04.46
all of your arm muscles
00:18:04.47\00:18:07.11
that you can wear a nice dress
with that and look very toned.
00:18:07.12\00:18:14.06
Very good. Excellent.
00:18:14.07\00:18:17.67
All right, let's do the
arm across the body again.
00:18:17.68\00:18:20.59
Next step, we
will do another break.
00:18:20.60\00:18:25.81
All right, so
let's do that once more.
00:18:25.82\00:18:28.58
So let's go and make
sure you twist your arms,
00:18:28.59\00:18:31.62
squeeze it and squeeze,
good and squeeze, excellent.
00:18:31.63\00:18:37.53
Squeeze it and squeeze it.
00:18:37.54\00:18:39.96
Again just don't
put your arm up there,
00:18:39.97\00:18:41.70
squeeze it when
you come to the top
00:18:41.71\00:18:43.52
and squeeze to the top.
00:18:43.53\00:18:45.44
Squeeze to the top.
Yeah, squeeze and squeeze.
00:18:45.45\00:18:51.23
Good, I think
we've earned a break up
00:18:51.24\00:18:52.83
for about four more,
one, and two, and three,
00:18:52.84\00:18:58.23
feel the burn. Yes.
00:18:58.24\00:19:00.31
Four, very good.
00:19:00.32\00:19:01.84
All right, again let's
have another little break there.
00:19:01.85\00:19:05.14
You know what I heard,
00:19:05.15\00:19:06.94
the neighbor down the street
has a lawn mower acting up.
00:19:06.95\00:19:09.18
Oh. Oh.
00:19:09.19\00:19:10.53
The lawn mower is coming back.
00:19:10.54\00:19:11.88
But we're gonna do a
different lawn mower strategy.
00:19:11.89\00:19:14.87
It's a little
newer. All right, good.
00:19:14.88\00:19:18.40
How your arms feeling? Good.
00:19:18.41\00:19:20.26
Yeah. They feel it useful.
00:19:20.27\00:19:22.03
Useful, that's good,
00:19:22.04\00:19:23.05
all right. Yes.
00:19:23.06\00:19:24.26
Let's pick up our
heavy weight if we can
00:19:24.27\00:19:27.39
and we'll go this side
again, neighbor up the street.
00:19:27.40\00:19:30.24
Well this time,
we'll hold the--this way,
00:19:30.25\00:19:32.61
and different,
different make of lawn mower
00:19:32.62\00:19:34.63
and we'll pull so
arm is out this way.
00:19:34.64\00:19:36.71
Okay, good,
straight 90 degree angle.
00:19:36.72\00:19:39.82
And we have four, try and do 20.
00:19:39.83\00:19:43.17
And five, and six, and seven,
00:19:43.18\00:19:47.45
and eight, and nine, and ten.
00:19:47.46\00:19:52.16
Twenty, we're doing? Yes.
00:19:52.17\00:19:53.90
Twelve, thirteen.
00:19:53.91\00:19:55.78
Oh, you're
counting actually. Fourteen,
00:19:55.79\00:19:57.31
I'm counting,
fifteen. That's right.
00:19:57.32\00:19:59.79
Sixteen. Make sure your arm is
00:19:59.80\00:20:01.27
nice and out. Seventeen,
00:20:01.28\00:20:02.64
eighteen, nineteen, twenty.
00:20:02.65\00:20:06.48
Very good. Now you can count.
00:20:06.49\00:20:07.74
Let's go to the
other side, the other side.
00:20:07.75\00:20:11.81
Right, let's help as
you're the other neighbor.
00:20:11.82\00:20:14.24
Well, what's wrong
with the neighborhood,
00:20:14.25\00:20:15.31
no lawn mower
seemed to be working today.
00:20:15.32\00:20:16.67
Up, one, and two,
and three, and four,
00:20:16.68\00:20:21.34
again you are
working your deltoid
00:20:21.35\00:20:23.08
and your triceps
00:20:23.09\00:20:24.54
when you're doing
this particular maneuver.
00:20:24.55\00:20:26.70
Eight, nine.
00:20:26.71\00:20:28.96
My sister likes
to count. Eleven.
00:20:28.97\00:20:31.26
She's not about to do any extra.
00:20:31.27\00:20:33.43
I don't blame her.
00:20:33.44\00:20:34.81
Fourteen, fifteen,
sixteen, seventeen.
00:20:34.82\00:20:40.07
Good. And last one.
00:20:40.08\00:20:42.93
You know something, I hope
00:20:42.94\00:20:43.95
nobody else's lawn
mower needs any help.
00:20:43.96\00:20:45.67
Oh, I hope not. Yeah, all right.
00:20:45.68\00:20:48.27
Now what I'm
gonna do right now is
00:20:48.28\00:20:51.02
I think I'm not, I think
I use my lighter weights.
00:20:51.03\00:20:53.62
And we're gonna do,
00:20:53.63\00:20:56.29
you can use
whichever weight you want,
00:20:56.30\00:20:58.27
you're feeling after
using your lighter weights.
00:20:58.28\00:21:00.10
Everybody's
lighter-- Lighter weights.
00:21:00.11\00:21:01.38
Everybody is
lightening their load.
00:21:01.39\00:21:02.64
Lightening the
load. We're not lazy.
00:21:02.65\00:21:05.30
All right, we'll just
take a little bit of doing.
00:21:05.31\00:21:08.32
All right, so now we are
going to do four with this
00:21:08.33\00:21:13.28
and you hold one
by your waist, okay.
00:21:13.29\00:21:15.29
So we do one, and
two, and three, and four,
00:21:15.30\00:21:20.33
bring them back to the holding
position and then this one.
00:21:20.34\00:21:23.03
We'll do 16 in total.
00:21:23.04\00:21:24.71
Three, four, and even
if the weight is lighter,
00:21:24.72\00:21:29.21
make sure that you
next time, all right.
00:21:29.22\00:21:32.34
If the weight is lighter,
really squeeze, squeeze,
00:21:32.35\00:21:35.95
just because it is
light, it doesn't mean you
00:21:35.96\00:21:37.47
get away with not squeezing.
00:21:37.48\00:21:39.36
Squeeze the muscle next side.
00:21:39.37\00:21:41.61
I appoint you for my banker.
00:21:41.62\00:21:44.75
With lot of money
in the bank with me.
00:21:44.76\00:21:45.84
I've a lot of money
in the bank with you.
00:21:45.85\00:21:47.89
My mail. It's called new math.
00:21:47.90\00:21:49.65
New math? It's all cool.
00:21:49.66\00:21:51.71
All right, good, very nice.
00:21:51.72\00:21:53.46
Okay, we'll be
coming get back to that.
00:21:53.47\00:21:55.90
But right now,
we're going to do,
00:21:55.91\00:21:57.51
I think I'll still
use this-- Use this still.
00:21:57.52\00:21:59.35
These two because we're
gonna go up over our shoulders.
00:21:59.36\00:22:02.34
All right, brought them.
00:22:02.35\00:22:04.40
Put your weights up
00:22:04.41\00:22:06.03
and we're gonna
lift or take a time,
00:22:06.04\00:22:07.55
all right? Okay.
00:22:07.56\00:22:08.84
So one, two, three,
four, go with purpose,
00:22:08.85\00:22:15.32
good with purpose.
00:22:15.33\00:22:17.67
And then we'll try and
do a little push at the end
00:22:17.68\00:22:19.99
of this maneuver.
00:22:20.00\00:22:21.31
Good.
00:22:24.80\00:22:27.34
And then we're
gonna do a triceps,
00:22:27.35\00:22:29.01
there that we're adding
here for a little interest.
00:22:29.02\00:22:34.10
Three, four, very good.
00:22:34.11\00:22:37.84
All right, I want you to
do some triceps kickbacks.
00:22:37.85\00:22:41.57
Let's get turn to our right side
00:22:41.58\00:22:44.62
and we'll bring
our shoulders up,
00:22:44.63\00:22:47.07
it's very important
your elbow is a hinge.
00:22:47.08\00:22:51.95
You're not to be going like this
00:22:51.96\00:22:53.59
and then move you swing
your arm like a pendulum,
00:22:53.60\00:22:55.98
it's not a pendulum today,
it's a hinge, a door hinge.
00:22:55.99\00:22:59.65
All right, we're
just gonna swing it back
00:22:59.66\00:23:01.61
and take it
back, and take it back.
00:23:01.62\00:23:04.39
Keep your arms nice and tight.
00:23:04.40\00:23:06.13
When you're
working your triceps,
00:23:06.14\00:23:07.24
they need to be
close to the body.
00:23:07.25\00:23:08.27
If you're out here some place,
00:23:08.28\00:23:09.39
I don't know what you do,
00:23:09.40\00:23:10.64
you might be injuring yourself,
00:23:10.65\00:23:12.13
so get those
elbows close to the body
00:23:12.14\00:23:14.82
and kick it back
and kick it back.
00:23:14.83\00:23:16.89
Excellent, Nancy
has amazing form.
00:23:16.90\00:23:19.57
Nancy is your star
athlete, wonderful form.
00:23:19.58\00:23:24.90
If you were not, I really do it,
00:23:24.91\00:23:26.79
it's the lovely Nancy Diaz.
00:23:26.80\00:23:29.34
Yes indeed it is. That's right.
00:23:29.35\00:23:33.79
So watch Nancy.
00:23:33.80\00:23:35.50
All right, I think
we're fatigued doing that.
00:23:35.51\00:23:39.47
Now I'm gonna take a
little ballistic break here
00:23:39.48\00:23:42.54
because what I want us to do
00:23:42.55\00:23:44.38
is something that
you girls are going to
00:23:44.39\00:23:47.27
complain about no
doubt? Oh no, hip goes.
00:23:47.28\00:23:51.49
Have some push ups. No push ups.
00:23:51.50\00:23:54.10
We're gonna lie in our side
00:23:54.11\00:23:56.24
and we're going to put
one arm over our shoulder
00:23:56.25\00:23:59.49
and push ourselves up.
00:23:59.50\00:24:01.25
So yes, we're doing push ups.
00:24:01.26\00:24:02.81
Let's lie down on the
floor here beside the weights.
00:24:02.82\00:24:08.15
And we'll stretch our legs out.
00:24:08.16\00:24:12.73
Take your right arm
00:24:12.74\00:24:14.09
and put it over your
shoulder like this, Nancy.
00:24:14.10\00:24:16.43
And we push
ourselves up with this one.
00:24:16.44\00:24:18.73
All right, let's see
how many we can do without
00:24:18.74\00:24:20.78
crying uncle. All
right, so up, one, and two,
00:24:20.79\00:24:25.25
make sure your
arm goes out straight.
00:24:25.26\00:24:28.33
Now I- So that I can do more.
00:24:28.34\00:24:31.16
Now if you slow down, you
have to stay here for longer
00:24:31.17\00:24:33.71
and just push yourself
up and push yourself up.
00:24:33.72\00:24:36.91
Arm strength is what it
takes to be able to do this.
00:24:36.92\00:24:39.57
How many have we done? Ten.
00:24:39.58\00:24:41.25
Ooh, we got ten
more to go. Really?
00:24:41.26\00:24:43.60
We're gonna do 20.
We got to beat Nancy.
00:24:43.61\00:24:49.89
Over her out.
00:24:49.90\00:24:51.96
I think she wear us out.
00:24:51.97\00:24:53.50
I also think she wears us out.
00:24:53.51\00:24:55.94
Good. Let's-why
are you laughing?
00:24:55.95\00:24:58.37
Let's switch to the other side.
00:24:58.38\00:25:00.08
Now we'll do that
on the other side.
00:25:00.09\00:25:01.23
And guess what
we'll do after that?
00:25:01.24\00:25:03.33
We'll rest our
muscles. Oh, good.
00:25:03.34\00:25:05.53
Oh, are we lucky
or happy or what?
00:25:05.54\00:25:08.15
All right, put that
arm over the shoulder
00:25:08.16\00:25:10.30
and push yourselves up.
00:25:10.31\00:25:11.90
Let's go from the floor
00:25:11.91\00:25:13.55
and one, and two,
and three, and four
00:25:13.56\00:25:18.27
can we count in
twos. Five, eight.
00:25:18.28\00:25:22.98
Okay, five,
ten, fifteen, twenty.
00:25:22.99\00:25:24.46
Don't laugh.
00:25:26.66\00:25:27.66
Now these are
not easy, you know,
00:25:27.67\00:25:29.42
we're really struggling here.
00:25:29.43\00:25:31.29
All right. That's why we think-
00:25:31.30\00:25:32.72
Ten up. Is that, I
think that's I got the 20.
00:25:32.73\00:25:36.27
I count in my math.
00:25:36.28\00:25:37.91
She told I was a
good banker. More or less.
00:25:37.92\00:25:39.69
All right. Oh dear.
00:25:39.70\00:25:41.05
Good. Let's
shake those arms out.
00:25:41.06\00:25:43.63
Let's shake those arms out.
00:25:43.64\00:25:44.74
They worked
hard, very hard today.
00:25:44.75\00:25:48.43
Very important to
do a ballistic stretch.
00:25:48.44\00:25:51.48
Any stretch is good,
00:25:51.49\00:25:52.96
just make sure
you make it effective
00:25:52.97\00:25:56.05
get those muscles
to quit trembling.
00:25:56.06\00:25:59.18
All right.
00:25:59.19\00:26:00.33
Very good. Next up.
00:26:03.28\00:26:04.95
We're good.
We're good. We're good.
00:26:08.03\00:26:15.12
All right, now
let's put our legs apart
00:26:15.13\00:26:18.40
and let's take our arms up
00:26:18.41\00:26:21.49
and let them fall.
00:26:21.50\00:26:23.80
And up and let them fall,
00:26:23.81\00:26:27.95
and up and let them fall.
00:26:27.96\00:26:31.92
Does not feel good? Yes.
00:26:31.93\00:26:33.49
Ooh, it's like led balloons,
00:26:33.50\00:26:36.64
and down and up and down.
00:26:36.65\00:26:41.55
And just spread
your arms out wide
00:26:41.56\00:26:45.28
and just feel that
stretch across your chest.
00:26:45.29\00:26:48.99
Oh, doesn't that
feel good after all that?
00:26:49.00\00:26:50.70
It does. Oh, yes.
00:26:50.71\00:26:54.33
Oh, that feels excellent.
00:26:54.34\00:26:56.25
Let's roll our shoulders,
00:26:56.26\00:26:58.40
roll our shoulders, roll
our shoulders, very good.
00:26:58.41\00:27:03.08
And I want to do a
little bit of neck rolls.
00:27:03.09\00:27:05.65
And you know
lifting weights can be fun.
00:27:05.66\00:27:09.90
It's not drudgery, do
with somebody that you like,
00:27:09.91\00:27:12.20
that you enjoy being
with, so you can laugh together,
00:27:12.21\00:27:14.71
laugh through the pain.
00:27:14.72\00:27:16.21
Roll backwards, laugh
through the pain of it.
00:27:16.22\00:27:18.67
And we know that
00:27:18.68\00:27:21.87
the Lord will sustain
us through any trouble,
00:27:21.88\00:27:24.41
any weighty things
that happened to us in life.
00:27:24.42\00:27:27.17
And it's very
wonderful to claim the promises
00:27:27.18\00:27:29.07
as we did as we
began this program.
00:27:29.08\00:27:31.24
Let's put our neck to the left.
00:27:31.25\00:27:32.77
Put your arms to the right,
00:27:32.78\00:27:33.81
rather put your arms
down straight beside you.
00:27:33.82\00:27:36.89
We're so happy that you joined
us for this program today.
00:27:36.90\00:27:40.20
And we pray that
your health will improve
00:27:40.21\00:27:43.80
that your spiritual
health, your mental health,
00:27:43.81\00:27:46.90
everything will be maximized.
00:27:46.91\00:27:49.22
Turn your head to the left.
00:27:49.23\00:27:50.96
As we look for the
soon coming of the Lord.
00:27:50.97\00:27:53.20
Thank you so
much for joining us.
00:27:53.21\00:27:55.19
We really hope that your health
00:27:55.20\00:27:58.82
will be to the glory of God
00:27:58.83\00:28:00.10
and you work
hard in His service.
00:28:00.11\00:28:01.99
Have a good day, bye.
00:28:02.00\00:28:03.90