Participants: Casio Jones (Host), Nadezda Stotz
Series Code: AFL
Program Code: AFL000037
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00:01 The following program presents workouts
00:03 you can use to improve your physical fitness. 00:05 Please be sure to consult your physician 00:07 before beginning this or any exercise routine. 00:31 Hi, my name is Casio Jones and 00:33 you're watching Action 4 Life. 00:34 On today's episode we're gonna have a workout 00:37 that's gonna focus on your lower body, 00:39 plus we have a wonderful story that we did in back 00:42 in my home in Tampa, Florida. A friend of mine, 00:44 her name is Lisa Tobias and we're gonna learn 00:46 about Pilates and not just this Pilates but 00:49 floor exercises Pilates. So at this time I want 00:52 you to go to your method of warm up 00:54 as we can check out the story. 01:25 What is Pilates? Well somebody might have seen 01:28 videos or you might have seen machines 01:30 but don't know exactly what to do? 01:32 Or what is considered a Pilate exercise? 01:35 With me today is Lisa Tobias and she is the 01:38 owner of Pilate Bodies here in Tampa, Florida. 01:40 And Lisa is gonna take us to some series of 01:43 exercises that you could do at home. 01:45 That's right you could do these exercise at home 01:48 and condition your body. 01:49 Lisa, thank you for being here today. 01:51 Sure, no problem. Okay let's get started. 01:53 Okay. We're gonna start with 100. 01:55 That's 100, okay. We're gonna lay down 01:57 on your back, you're gonna imprints, 01:59 so bring the navel to the spine 02:01 and bring your legs in the air, you can start 02:03 with the bench; you're gonna inhale in all 02:05 the chin exhale flex up, extend the legs 02:08 if you want to, you're gonna pump arms 02:10 and inhale for five in 2, 3, 4, 5 02:13 and exhale 2, 3, 4, 5. 02:21 Scooping that belly in 2, 3, 4, 5 02:25 and exhale 2, 3, 4, 5, one more, 02:31 inhale pause and hold and then exhale bend 02:33 your knees and then relax, good. 02:35 Now grab your fitness circle. 02:37 Okay, well I count those Lisa. Good you should. 02:40 Okay. We're moving right into the roll up, 02:43 okay. Your feet flex back you're gonna inhale, 02:45 float the arms up, nod the chin, exhale roll up 02:48 and enjoy that stretch here. Oh yes. 02:51 Now we're gonna roll down just to a point 02:53 where you can hold it, now exhale 02:55 for five, 5, 4, 3, 2, 1 finish that roll down nice 03:00 and smooth. Now Lisa, I am not using my chest 03:04 muscles when I am squeezing correct? 03:06 You should not if you keep your elbows bent 03:09 and soft and as you exhale really scoop up 03:12 the abdominal. You should not feel them 03:14 in the chest or the neck. Just feel in my laps, 03:17 in my abdominal. Correct yes and roll it down 03:20 one more time. Oh yes. Inhale, exhale nice 03:24 and smooth and slow it. You've gotten smoothen 03:26 my ways, so let me get down there. 03:28 Roll it back nice and slow and 03:35 and slowly relax. Good, place that fitness 03:38 circle down, let's roll up and let's go 03:40 into the saw, this is a really nice stretch 03:43 for the legs and for the spine. 03:44 I'll stretch back a little bit for you, 03:47 So you're gonna sit up tall inhale rotate, 03:49 now turn that back some down and think of 03:52 sawing off your big toe and look down 03:54 at your knee. Oh you're getting a lot better 03:56 than I am. Inhale, roll up, exhale, 03:59 I've been doing this for a while. 04:00 Inhale back come down. And just head down, 04:02 yep, and down. And keep both cheeks firmly 04:05 planted on that mat, one more time inhale, 04:09 sit up tall exhale draw that belly in as you 04:13 stretch forward. Inhale tall exhale center, 04:18 one more time, back come down, 04:21 relax those shoulders. Oh it's all my. 04:24 Keep that right cheek down on the mat. 04:25 Okay I am going down going down. Awesome, 04:29 good work and relax, nice. 04:31 Lisa, those were difficult. 04:33 They are. When we talk about before how Pilates 04:35 were full body exercise training modality, 04:39 this is where you really feel even 04:40 when we did the stretching; I could feel it 04:42 as I was keeping my glutes down my hamstrings, 04:44 right, my even my obliques was fine, 04:47 even my shoulders go into rotation, wow, 04:50 I'm impressed; I'm impressed, do you have 04:53 anything else you want to show us, anything that 04:54 you think off. O there's lots we can do. 04:56 Well give me one more thing, where's the one 04:57 where you have when you have to do the scissors 04:59 with your legs. Okay, lets do that, 05:01 so you roll down. Okay. Okay you're gonna move 05:04 your legs back into the air. 05:05 Okay. Okay you're gonna inhale, nod the chin 05:08 and flex up and lets actually grab behind 05:10 the right leg and you're gonna pause that 05:12 left one down twice as you exhale 1, 2 05:15 and then scissor the legs. 05:18 Is this the one you were talking about? 05:19 Yes. It's great because you're getting a nice 05:22 stretch through the hamstrings, 05:25 you're also opening up through the front of the 05:27 hip of that leg that's reaching towards the 05:30 floor and of course we're working 05:31 those abdominals. Yes, feeling them engaging. 05:34 Good. Now this actually stretch 05:37 my hip flexors isn't it? Yes, exactly. 05:40 And that's the muscles upfront attaches till 05:42 you quad into your hip. And one more, good, 05:46 reach both legs to the ceiling, reach those 05:48 arms up and then bend it and release it down, 05:52 nice work. I'm staying right here Lisa. 05:55 Wow, listen it doesn't matter what type 05:58 of exercise you're used to Pilates can be a new 06:01 and challenging for you. Take my advice, 06:03 you feel it and I've been exercising for a long 06:05 time it would be on harder too Lisa, 06:07 this is my first time, that's awesome. 06:10 And I feel pack, I feel like I've been missing out, 06:12 thank you so much. You're welcome thanks. 06:14 Your'e doing a good job, Hey, guys find 06:16 a Pilates instructor, get a Pilates video, 06:18 try it out and these exercise we did, 06:20 you could do them at home. 06:23 All right now as you saw those videos Lisa 06:26 is an expert and I was trying to do my best 06:29 to hang with her. So, everybody here on the 06:31 set was laughing at me saying my toes 06:33 were not straight, so whatever she's a 06:34 professional, she's supposed to look 06:36 that good, but you know Pilates is a lot of fun 06:39 and as we're talking about earlier about being 06:42 on the floor, well we're gonna continue that with 06:44 our program today but little more condition 06:46 of muscles little more for lower area. 06:49 And with me today is a new friend of mine 06:51 named Nadi, Nadia well I'll call Nadia, 06:55 Nadia is easier, but give me a better give me 06:57 how you will pronounce that. Nadezda. Nadezda, 06:59 I love that, it's so cool, if I had a girl 07:02 I would name her Nadezda, but I don't have 07:04 any girls and I am not gonna having any soon, 07:06 but anyhow enough of that, so okay let's get 07:09 back to enough of me talking, you know me 07:10 just talk and talk away. Our first exercise 07:12 we're gonna work on is gonna work like 07:14 your lower body, we can call it one leg so 07:16 go ahead and lay down on the ground on your back. 07:18 Put your head down and your feet down there 07:21 and you go ahead and lay down. 07:22 And you're gonna have one leg bent 07:24 right there, this leg straight up in the air 07:26 and what we're gonna do is this foot here 07:28 is gonna support like I saying straight up 07:31 and you're going to lift your lower body off 07:33 the ground and back down. 07:35 There you go perfect, now we're gonna count, 07:36 we're gonna do ten. Okay, Alright let's go back up, 07:39 let's count them down here we go it's 1, 2, 07:43 and she is placing the emphasis here 07:44 on her heel, a little more emphasis on the 07:46 heel still keeping her toes down and lifting 07:49 her lower body up. This is working the hamstrings 07:52 on this side here, are you feeling there? 07:55 What number is that 9 let's call it 10, 07:58 switch legs go ahead switch your leg up 08:01 and lift that one up go ahead, there's 1, 2 now, 08:05 when you're at home you find yourself, if you have 08:08 your heel too close to your glutes it doesn't feel 08:11 comfortable, you have to have the right angle and 08:13 you feel, you could feel it different, 08:14 when you're in a right spot. 08:17 Is that ten? Ten. Awesome okay, now 08:21 we're gonna stay here for a second, rest a few 08:22 longer and actually you think about we switched 08:24 legs, so you got some time for that leg to rest. 08:28 Now these exercise that we're doing, 08:30 these are like my favorite exercise that really work 08:32 the lower portion of the body and you don't need 08:34 any exercise equipment. You got the perfect 08:37 equipment that God perfectly gave you, 08:39 so we're using this own body exercises, 08:41 own body weight, so let's go back to our first set 08:45 again put that leg back up again, 08:47 let's knock out ten again. 08:48 Lift 2, like I said before you notice how her foots 08:52 in the right position, go ahead Nadia and bring 08:54 your foot forward a little bit more. 08:55 Now lift, this doesn't Feel comfortable, does it? 08:58 Yeah. Okay and bring your foot back in 08:59 position right there, now lift. 09:01 She has a better angle, better, more control of 09:04 her muscles of her hamstring is far and you 09:06 definitely feel different, give me two more 09:10 and switch legs. Let's go back down again, 09:12 switch right leg back up and lift, 09:14 and there's ten here. Now what we do 09:16 with this series, we're gonna do three sets of 09:20 the exercises for each body part and we're 09:22 gonna keep going straight through and without 09:25 taking a whole lot of break because we wanna 09:27 keep the muscle under stress, so we get the 09:30 benefits out of it. And she's really 09:31 gonna feel this stress when we get done, 09:33 alright was that the both sides twice, 09:36 just give you a few seconds to rest, 09:38 then we're gonna start backup again. 09:39 Okay, are you feeling them in your legs? 09:41 Little. A little, that's okay, 09:43 this is our first exercise, it'll start 09:45 catching up to you, it'll start catching up to you. 09:47 Alright, let's go back to the first leg again. 09:49 Here we go, knock it up for a third set, 09:51 let's go 1, 2, now we're only ten reps 09:56 you can as you get stronger this is easy 09:58 for you, you can just start off, start up with 10:00 10, then you work up to 12 to 15 or up to 20 10:03 reps and trust me when you get to 20 10:05 reps you're really gonna feel it 10:06 by your second or third set. 10:11 Is that ten? Ten. Let's switch legs. 10:14 Okay, those of you at home, stick with us 10:16 for this program, you're gonna love 10:18 these exercises. You're gonna be very, 10:20 very focused on the lower body like I said before, 10:23 it seems kind of odd it will not balanced 10:25 around or move around like we 10:26 normally do but you're gonna have an 10:28 effective workout when we get done. 10:30 Okay, was that ten Nadia? Ten. 10:32 All right, excellent put it down. 10:33 Now, our next exercise is really great 10:35 for individual who have like knee 10:37 injuries and he says okay I try to do leg 10:39 extension or certain things, it hurts my knee. 10:42 Well this is a great exercise that works 10:44 your quadriceps without even bending 10:46 your knee whatsoever. Okay take your leg 10:48 straight here, want to keep this leg slightly 10:50 bent here to give support to help lock in 10:52 the hip position, come on here Brian. 10:55 She's gonna flex her toe which is gonna 10:57 automatically contract the quadricep muscles 10:59 and she's gonna lift her leg up and down. 11:02 That's it, 2, 3, 4 and I know she's not really 11:09 touching the ground, 5, you wanna keep the 11:11 stress on the quad before she touch the 11:13 ground she is lifting them right back up 11:15 and she is coming right about to her 11:17 knee height right there, because you 11:18 never wanna place, reduce the stress, 11:21 always gonna keep the muscle under 11:22 stress, so keep in a range in a pyramid 11:25 that you could feel it in your quadriceps. 11:27 Just go one more and ten, beautiful down. 11:30 Okay and go ahead and switch legs, 11:32 up again let's go there's 1, 2 and you 11:37 could really feel this, can't you? Right. 11:38 3, 4, 5, you know she'll start to come 11:43 over down good 6, 7, flex that toe, 8, 11:50 more, 9 and 10, beautiful, come back 11:54 down bend that leg, lets go right back to 11:56 the other leg since it had a plenty of time 11:58 to rest , she said not long enough, trust me. 12:03 Okay now this time we're gonna do different. 12:05 We're gonna rotate our toes in and this is 12:08 gonna work to outer part of our leg out of 12:11 sweep as we will call it the tear job outer 12:13 part of that quadricep muscle by just 12:15 rotating that toe in. Now lift that leg 12:17 straight up again it's one, high as you can, 12:21 two, keep that toe rotated in, three, four, 12:26 very good, five, you have to think, 12:31 seven, eight, beautiful, nine, one more and ten. 12:39 Good, bend this leg up, rotate this, 12:41 put this leg out, rotate the toe in 12:42 towards me and lift it up. Here we go, it's one 12:45 and she is feeling it right here, two, 12:47 yes, three, very good, four, now you're 12:53 saying it might feel odd just rotating the 12:55 toe in but what you're doing is just really is 12:57 rotating that foot. It's you're naturally 13:00 you're able to make that rotation but by 13:02 keeping the position your legs emphasize, 13:05 right on the outer part and this is ten. 13:07 Beautiful, feet back down, alright. 13:10 I am going to give Nadia just a few 13:11 seconds, let her muscles cool down a 13:14 little bit for her. But to speak with her 13:15 at this exercise it really focus on the 13:18 quads and we hit our feet straight which is 13:22 the majority, major part we rotate our foot 13:25 in, hit the outer sweep, now this time 13:27 we're gonna do with our toes pointed out, 13:29 just gonna hit more of the inner lateral, 13:31 inner, inner side of the quadricep, 13:34 okay leg straight in the medial side, 13:36 rotate the toes out and lift straight up that's 13:39 one, now but once again having her foot 13:42 down and leg bent gives her position to 13:46 push the foot into the ground and gives her 13:49 ability to help lift that leg up. 13:54 She's not saying much because she's in kind 13:55 of slight discomfort 'cause she could feel 13:58 these, her muscles are starting to burn a little 14:01 bit, probably some lactic acid building up 14:03 right about now and this is ten? 14:06 Right. Excellent. Ten. Beautiful, go ahead, 14:09 switch legs, rotate over, toes point rotate 14:12 out and lift, that's one, there's two, three, 14:19 four, you're doing a great job. 14:21 5, 6, 7, 8, 9, 10. Now if you're an individual 14:33 who has a hard time with range of motion 14:36 and if it bothers you, you could do a slower 14:39 range of motion, don't have to go so high, 14:41 just stay right between here and here 14:44 or stay in a range that your quads are strong 14:47 enough to handle that, okay. 14:48 You don't have to force this up to go 14:50 extremely high, the focus here is control, 14:53 complete control. Okay, now our next 14:55 exercise we're gonna move on 14:56 still working on lower body. 14:57 We're gonna rotate to the side; just rotate to 14:59 the side here. Okay, legs straight she's 15:03 gonna put her elbows down right 15:04 underneath her shoulder support, 15:06 hands here to support herself and she's 15:08 gonna lift that leg straight up to side, 15:09 lift it straight up. 1, 2, 3, 4, 5, 6, control, 7, 15:20 8, 9, and 10. Now you've probably 15:24 seen that exercise done before me, 15:26 some old exercise videos where you've 15:28 been it works to outside of your glutes 15:31 and your outer part of your legs. 15:33 Now, I'm gonna show the movement that 15:34 you could add to that, that's 15:35 gonna take it up a notch. Now Nadia take the 15:39 whole leg and sweep it towards there you 15:43 go away from you. Now this is a very 15:45 small movement, notice her feet are 15:47 pointing towards you. Okay, her feet are 15:49 pointing towards you, now I want you to lift 15:51 that leg straight up. It's one, all right this 15:53 is hard. Oh wow. And there's two, that's 15:55 right she made some noise, there's three, 15:58 there's four and just wanna bring it 15:59 straight up towards me five, not towards her. 16:01 Six, good, seven, eight, straight up 16:05 towards me, nine and ten. Oh yes and that really 16:10 works real deep down to side and all the way 16:13 round to the back side of her glutes. 16:15 Now I want you to sit up and spin around, 16:17 we're gonna do the other side. 16:19 What we did we combine those two 16:20 exercise to make one exercise, okay. 16:23 Leg straight, lift the leg straight up again, 16:25 support yourself and lift, under control 16:27 there's one, two, now because this exercise 16:31 has been so common and a lot of people 16:33 have done this exercise before there's 16:34 something you could do. If you have a partner 16:36 standing around they can add a little 16:38 resistance for you, what number is that? 16:41 Eight. Nine and we're gonna demonstrate, 16:44 it's ten now I want you to show me two 16:45 more, with I'm putting a little man resistance. 16:48 Lift the leg straight up, there's one 16:51 and one more two or you could hold a 16:54 dumbbell in your hand or use your hand 16:57 with little weight here there now lift that up. 17:01 You're adding a little more resistance to 17:03 make it, the work load a little harder. 17:05 Okay now we did our ten here back hand to 17:07 support, spin that leg out to the 17:09 side and lift again. Here we go for ten, 17:12 that's one, two that's it, straight and three, 17:16 bring in towards me four, five, this feels 17:21 awkward six and it looks awkward seven, 17:24 but when you try this and you do this at 17:26 home you'll feel it looks awkward, 17:28 in case I don't like this but you will feel it. 17:31 Good job. Awesome, now spin around, 17:34 lets get the other side again. 17:36 All right, ten and ten and ten we're keeping 17:38 itself, but this word, this is ten reps but 17:41 you're gonna feel them. Two, three, nice and 17:45 control four, now do me a favor don't make 17:47 it turn I am put my hand here. 17:48 Don't hit my hand, there you go, 17:51 now by me putting your hand here is 17:52 helping to realize that she does not want to 17:54 go over down and smash my fingers 17:56 because if she smashed my fingers, 17:57 I'll be screaming, I'll be kind of in pain. 17:59 So but also forces her to stop continue 18:02 keeping the stress on the muscle, 18:06 okay swing that leg out towards the camera. 18:08 No you stay let that leg swing out; 18:09 yeah you're trying to get about these sounds. 18:12 Raise it up and bring it towards me as one. 18:14 Now I am assisting her, putting my hand 18:15 here to support her, to help 18:17 keep from swing back. 18:22 Don't swing your upper body, 18:23 lift as high as you can. There you go and you 18:26 go, good job, beautiful. Sit up and spin around 18:30 the other side, now you know she was 18:32 trying to swing in a lot trying to put the leg up. 18:35 I know it's challenging after a while it starts 18:38 catching up to you, here we go two, 18:42 three, four, and once again you work in 18:47 your range of motion that you could. 18:49 That you can, if you for some reason your 18:51 legs are too heavy for you to lift, do a small 18:54 movement, stay in your range but as you 18:55 get stronger and you keep working at it you 18:58 get better at it. And your muscles will 19:00 remember and you can get stronger and 19:01 you know it, you're lifting higher, 19:03 swing that leg out to the side let's go knock 19:04 just this one out, good. Two, nice and slow, 19:10 three, control it, four, five, good. Oh. 19:14 Oh you're feeling it six, miss party here 19:17 seven, eight, nine and ten. 19:22 Swing around go back to begin, now I want 19:25 you understand this is really, she is feeling 19:28 these okay. These are exercises 19:30 that are working her lower body and you're 19:33 saying it's just her body, just her legs 19:35 and it's challenging right now I am doing 19:38 little bit stalling for him, talking little bit 19:39 so that let her legs rest for you're ready to go. 19:41 Let's knock it out now come on come on 19:42 let's go one, two, I'm trying to help you out 19:45 girl, three, four, five, six, 19:52 seven, eight, nine, ten. 19:58 Swing your leg out to front and lift 20:03 one, two, three, four, five, six, seven, eight, 20:14 nine and ten. Right down slip around. 20:19 We're gonna hit the other side, good job 20:20 Nadia you're doing a wonderful job today. 20:22 Oh thank you. And now you're gonna 20:24 be feeling these tomorrow, lift the leg 20:26 straight up one, two. That's the benefits of 20:30 working out you know what I am saying Nadia. 20:32 When you invest your time your body tells 20:35 you right away, hey pat on your back, 20:38 you did a good job, you finally might feel 20:39 a little discomfort little soreness, 20:41 but these are good signals to let you 20:43 know that you did a great job. 20:45 Now if you feel major pain obviously you 20:48 might do something wrong and you might 20:49 wanna see a physician about this. 20:50 Spin your leg forward; let's go, 20:52 get it as straight as you can, lift it up 20:53 here we go it's one, two, three, nice in 20:58 control, four, five oh yeah, six, seven, 21:03 thank you, eight you're welcome, 21:06 nine and ten, good job. Swing around the 21:09 other side, excellent, now okay. 21:13 How are they feeling, are you feeling burning. 21:15 I feel it here. You feel it completely 21:17 burn all right now the next exercise we're 21:19 gonna work on, it's really gonna focus 21:21 on the glutes, okay. It's a two part exercise 21:24 I call them heel raises, I am gonna do a hip 21:27 duck it to the side. Okay I want you flip 21:29 over, so you're in all four position. 21:32 Here you go you've to face that way 21:34 excellent, hands down on the, shoulder to 21:37 shoulders and once you know you can 21:38 bend this leg straight up here and you're 21:40 gonna imagine, you're gonna take your heels 21:42 straight towards the ceiling lift it straight 21:44 up and back down. Two, three, four, five, 21:51 I am helping out a little bit, giving a little 21:52 resistance, eight, good and from this position 22:00 here, we're gonna put here, bring leg down 22:03 and from here you're gonna straight up to 22:04 this side, lift your knee towards me; 22:06 keep the knee bent like here, like to the 22:08 side lift it up. Good, two, three, four, 22:15 wanna keep your hip straight and lift it up. 22:17 Five, six, good, seven now lets go as high, 22:21 eight lift, nine and ten. Good job. 22:25 Other leg, you felt that one didn't you? 22:27 Yeah. Straight up towards the ceiling 22:29 with your heels, its one, two, three, 22:33 I am giving assistance here so she can 22:34 understand exactly what she needs to do. 22:37 So she could feel her heels pushing towards 22:39 the ceiling, is that nine, this ten. 22:42 Okay, lift the leg up to the side keep your 22:44 head straight go ahead. One, very good two, 22:48 I am just helping her to keep her hip in line, 22:50 so she is not rotating at the hip, 22:53 so she could focus on working the 22:55 the side of her glutes. This is a real, if you're 22:58 working for a exercise that we focus and 23:01 develop your glute area, these are 23:04 wonderful exercise focus right on that. 23:07 Alright so that was one, we got two more 23:09 to go, are you with me still Nadia. Yes. 23:12 Okay, let's go back up again, press straight 23:14 up again one, two, three, four, five, six, 23:25 seven, eight, nine, ten. Other leg, 23:31 let's go, out to the side. 23:45 Good job, now go ahead and switch 23:47 sides, leg up, press it up and while you 23:50 continue do this we're gonna go and check 23:52 out a wellness tip for you guys at home, okay. 24:00 Warm up before an aerobic workout, 24:03 running in place or several minutes of 24:06 other low intensity exercise prior to more 24:08 strenuous activity will increase blood flow 24:11 and elasticity of joint tendons and ligaments. 24:15 And elevate your paws, 24:16 preparing your body for exercise. 24:20 Okay now that is true about aerobics, 24:23 it is important that you pay attention and 24:26 keep yourself moving, I love that wellness tip. 24:28 So Nadia you had a great time doing these 24:30 workouts, you feel your lower body on these. 24:32 Now it's time for a cool down, 24:33 is that right with you? Yes. She said I am 24:35 bored, I need that, okay go ahead spin 24:38 around lay down on your back down there 24:40 and I am gonna since you have worked so hard. 24:43 I am gonna help you with your stretches 24:44 today, okay now once again put legs straight here. 24:48 I am gonna help and assist, we're gonna 24:49 stretch our hamstrings, okay. 24:53 And here you go, is that comfortable; 24:54 okay once again we're doing some type of 24:56 passive stretching here. I am assisting, being 24:58 her partner and help her with her stretch. 25:04 Okay good do other leg 25:15 and if you don't have a partner at home, 25:16 you can basically just grab a towel and a 25:18 rope and use that to support yourself or 25:20 you could put your hands right behind 25:22 your legs and do that just like Nadia is 25:24 doing right now. But since she has me, 25:26 she's gonna take advantage of me will you? 25:28 You ought to do. Alright, now we're 25:31 gonna do quadricep stretch, 25:32 its kind of different. I want you to rotate 25:34 towards camera on your side that way 25:36 and we're gonna lay down at side and take 25:39 this leg, bend your leg and I am gonna 25:41 stretch it for you, I am putting my leg here 25:43 and rotate at the hip and you feel that 25:46 stretching your quad, are you feeling that? 25:47 Yeah. Okay, there you go right there 25:55 good okay. Just flip over on the other side, 25:59 here we go on to the other side. 26:03 Straight leg swing back here, here we go. 26:11 Feel it good stretch in your quad, see there is 26:14 an advantage of having a partner to 26:15 work out with you, isn't it? 26:17 Awesome, okay. Stay right here bend both 26:20 legs down and your back flip over on your back. 26:23 Good and then stretch your glutes, 26:26 press one leg just like that. 26:28 Let me have this leg here, I am going to 26:30 push in. It's gonna stretch your glutes. 26:32 Oh wow. Oh yeah it feels good, doesn't it? 26:34 Yeah. Everybody likes that one, 26:37 okay Nadia let's go ahead and switch legs. 26:40 I am gonna put your hand in between, 26:41 wrap it around so people at home can 26:43 know how to do this, okay. It's been a pleasure 26:45 having with you today. Thank you. 26:46 I am going to close this out, if you want 26:48 more information about a workout what 26:50 we did today or you need a product of our 26:51 previous programs or if you like to invite 26:53 me to your area to speak, conduct a 26:55 health seminar don't hesitate to call, 26:58 go to our website action4life.net that's 27:01 action4life.net I would like to leave 27:05 you one more thought. How well do you 27:07 know the doctrine teaching of our 27:08 church, how well do you know the bylaws. 27:11 Now, honestly answer this question how 27:14 well do you know Christ? Without relationship 27:16 with him nothing else matters, it's our most 27:19 important responsibility is to love Him and 27:21 reflect His love to others. 27:23 This is Casio reminding you to take 27:24 action everyday it's my prayer to look you 27:27 in strength and encouragement. 27:28 I'll see you next time bye-bye. 28:00 You can order your very own copy of this 28:02 episode of Action 4 Life on DVD or suggest 28:05 a donation of $10 post paid in the United States, 28:09 to order your very own copy, please call 28:12 618-627-4651 during regular business hours, 28:17 or visit our website at 3ABN.org that's 28:21 618-627-4651 or visit our website at 28:26 3ABN.org, order your copy today. |
Revised 2014-12-17