Participants: Casio Jones (Host), Monica Flower
Series Code: AFL
Program Code: AFL000068
00:01 The following program presents workouts
00:02 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 00:33 and you're watching Action 4 Life. 00:34 Hey, on today's episode we're gonna really emphasize 00:37 those areas that you mom's always email about. 00:40 You know, to focus on glutes, focus on the midsection. 00:44 You don't want to miss this one. 00:46 But first we're gonna check out 00:47 of a segment of shot at the park. 00:48 There's this doctor named Dr. Tabata. 00:50 He came out with this concept that said, 00:52 for four minutes of high intensity training 00:54 is equivalent to one hour cardio. 00:56 Let's check this out and you tell me what you think. 01:23 Whoa! That was a good warm up. 01:26 Hey, listen guys, I am here at my favorite park. 01:28 Actually it's the park down the street of my house. 01:30 This is the place I used to have my boot camps. 01:32 It's wide open, it's beautiful, 01:34 it's just gorgeous and peaceful. 01:36 But you know, I've got lot of emails 01:38 for over these past years and people asking, 01:40 Casio, what can I do for cardio? 01:42 I don't want to anything boring like running 01:45 or walking on treadmill, what can I do? 01:47 It's just I don't have the time. 01:49 Well, there is this doctor named Dr. Tabata 01:51 and he came up with this concept, 01:52 if you exercise at high intervals 01:55 with short duration of time between 01:58 can you have the same benefits? 02:00 What came out if it's true? 02:01 Dr. Tabata's method came out with, 02:03 if you spend high intensity for 20 seconds 02:06 and you rest only 10 seconds, that's it. 02:10 And you repeat that cycle seven more times 02:12 in actually four minutes 02:14 you'll have the same benefits as one hour cardio. 02:18 And this how it works, 02:19 this high interval training actually stimulates 02:23 your growth hormones in your body 02:24 and actually cause your body to burn fat. 02:27 I mean, have you ever seen a fast sprinter? 02:29 I haven't. I mean, you know. 02:31 So because the intensity is so high 02:33 it just burns up change the metabolism of the body. 02:36 So this high interval training-- 02:38 high intensity interval training 02:40 is what it's called works. 02:42 Think about it, only four minutes a day 02:44 is equal to an hour cardio. 02:46 So you have no more excuses, folks. 02:48 And here's the best part, 02:49 you don't have to be a sprinter to do this, 02:51 you just work out your best ability 02:53 and your body would adjust to it. 02:55 And you get stronger and faster and faster, 02:57 your time will improve and your body would transform. 03:01 It's little bit all it takes, four minutes a day. 03:03 All right, see you guys, in studio. 03:06 All right, guys, who can't find four minutes. 03:09 Now it's all about intensity 03:10 so you work at the highest intensity, you can. 03:14 And mind what somebody else can but what you can. 03:17 Remember, it's all about you when you exercise. 03:19 Well, really it's about Jesus 03:22 because you're trying to be the best for Him. 03:23 Okay, I am ready for a great work out. 03:25 So with me today is my friend, Monica Flower. 03:28 Monika, how are you doing? Great. 03:29 How you're doing? I am doing great. 03:31 You ready to have some fun? Oh yeah. 03:33 Okay, so you what-- what do you do? 03:34 You stay home, mom, you do home school, 03:37 you work with your kids all day long, right? 03:39 All day long. 03:40 Now, I mean, what areas as a mom 03:43 do you feel you want to focus on? 03:45 Lower abs and the gluten area. 03:47 And the gluten area? Yeah. 03:48 Right, okay. 03:49 Well, it's perfect workout for today. 03:51 Okay, folks, what we're gonna do, 03:52 our first exercise we're gonna focus 03:53 on is gonna defiantly gonna be in the glutes 03:55 and I call them the glute fire hydrant or glute kicks. 03:59 And so we're gonna do a combination. 04:01 So come again in position. 04:03 She's gonna be in all four position. 04:05 Okay, now, normally you could do this exercise at home 04:09 but since I'm here she's gonna have the blessings 04:12 of Casio being her resistance. 04:15 But for those at home you can have your spouse 04:17 or your kid to do these exercises with 04:19 and if you don't have somebody 04:20 you can do yourself by squeezing your glutes 04:22 as you're going through this. 04:23 So what's gonna do is, 04:24 she's gonna lift her knee off the mat 04:26 and she's gonna push her heel towards the ceiling, 04:29 okay and right back down. 04:31 Okay, without touching your knee on the mat. 04:33 Okay, her body is gonna stay in natural position 04:35 right here and ascend. 04:37 Okay, now, they don't count now. 04:39 Okay, you've been watching the show, 04:40 you know those don't count. 04:41 Okay, other side. 04:42 So now we're gonna work, okay. 04:43 We're gonna do 10 each leg, 04:45 actually let's do five each leg. 04:47 Nah, ten. 04:48 Okay, here we go. Push up, here we go. 04:50 That's one, two. Nice. 04:54 Three and I am putting resistance on here. 04:56 Four, she's not going to be happy tomorrow. 04:58 Five, six, seven 05:04 and eight and nine and ten. 05:08 Excellent, good job. 05:09 Relax and then what we gonna do this time, 05:11 she's gonna lift her leg out to the side, 05:14 I call it fire hand. 05:15 Just go ahead and lift your knee out to the side. 05:16 It's one, and back down. Two. 05:19 Now you notice how her body 05:20 is staying straight, exactly what you do. 05:22 You want the emphasis on the glutes 05:24 as it's lifting up to the side like it suppose to. 05:26 That's five more to go. Excellent. 05:36 And wonderful. 05:37 Okay, stay right here 05:38 and I am gonna do this side right here, 05:39 leg straight up and push up. 05:41 Here we go, that's one, 05:44 two, three, four, 05:51 and five, and six. 05:54 Nice. 05:55 And seven, and eight. 05:59 She's feeling this. Nine. 06:01 One more, and ten. 06:03 Out to the side. 06:04 Now, folks, you probably wondering, 06:05 how and exactly this possible. 06:07 You go left out to the side. 06:08 Now, you got to go, I keep to talk. 06:10 My hands are calibrating. 06:13 I was measuring about eight pounds per leg, okay. 06:18 So, keep going. 06:22 Nice. 06:23 And one more. Excellent, good job. 06:27 Okay, so what we did there, 06:28 we worked on both sides of the glutes, we did a kick. 06:31 What most people think, 06:32 don't realize that really does develop, 06:34 develop the nice shape of your glutes. 06:36 Well, for active rest we're gonna go 06:38 right to the midsection like we talked about. 06:40 Let's go on to the plank position 06:42 on your elbow, plank position. 06:43 And instead of doing anything else 06:45 we're just gonna hold here 06:46 and stay right there and breathe. 06:48 We're gonna do it for 10 seconds. 06:49 There's one, two, three, four, five, 06:55 six, seven, eight, nine and ten. 07:01 Excellent, good job. Very good job. 07:03 Now you know while she was doing her planks 07:05 she was actually in a proper position. 07:07 Her body was not dipping, her glutes wasn't raise to up, 07:10 she was very straight. 07:11 You want to think of yourself 07:12 as being as a plank of wood, nice and straight. 07:16 Okay, back down again, 07:17 let's do work on those glutes again. 07:19 Let me have just do 07:20 a little more work on this time. 07:21 Let's go, come on, push. That's one. 07:22 Oh yeah. I am about 10 pounds right now. 07:25 Two, four. There you go. 07:29 And five, and six, and seven. 07:33 Oh, feel a difference? Oh yeah. 07:34 Eight, and nine and ten. 07:38 Go ahead and raise out to the side. 07:39 Watch this, folks, here we go. 07:40 One, little resistance here. Two. 07:42 She's not happy. Three, four. 07:45 Now I am keeping my back straight. 07:47 Five. Nice. 07:48 Keep up there, six, engage your core. 07:50 Seven, eight, nine. 07:54 You can feel difference with my hand there? 07:56 Oh yeah. Okay, here we go, other side. 07:57 Let's go tot work. Let's go, push up. 07:59 That's one, two, three 08:03 and if you don't have a partner at home 08:04 that could do this for you, 08:06 I want you to focus on squeezing your glutes 08:08 as you're going through same motion. 08:09 Focus on pushing the heel towards the ceiling. 08:14 Come on, here we go. And one more. 08:18 Excellent, good job. Out to the side, here we go. 08:21 Resistance. One, two, three. 08:25 Now, moms, this is when you have a kid 08:28 and your kid really wants to pay you back 08:30 they can get right here. 08:31 You got to be careful, be nice to your kids, 08:33 just before you ask them to help you with the workout. 08:37 And one more. Oh, yes. 08:39 Good job. 08:40 All right, back down to the planks again. 08:42 How you're feeling? Feeling it. 08:44 You're feeling it? Okay, let's go. 08:45 Plank, hold and one, two, three, four. 08:50 Nice. Five. 08:51 See, this one here, nice and straight. 08:53 Six, seven, eight. 08:55 Now here, folks, do watch this, 08:57 sometimes people go back on your heel-- 08:59 I know, right. Come on, get back up here. 09:00 I am gonna show what not to do. 09:02 I am gonna make her suffer. 09:03 You know how people lean back this way. 09:05 We don't want this, you want to be up on your toes, 09:08 straight forward, up on your toes 09:09 that way right there. 09:10 You see the difference? 09:11 You feel the difference, Monika? 09:12 Oh yeah. Okay, good job. 09:15 I know I am just not a nice person. 09:17 Where's your water? Is that your water? 09:19 Right here. 09:20 Okay, go ahead and get a sip of your water. 09:21 You do need a little bit 09:22 because we're going to go back to work. 09:23 Okay. 09:25 All right. That's right. 09:26 Round number three, okay. 09:27 Back down, let's go. Get those glutes again. 09:30 Here we go, and just push back up 09:31 towards ceiling, nice. 09:33 Keep that leg at same angel. Nice. 09:36 Three and four and five and six 09:43 and seven and eight 09:47 and nine and ten. 09:49 Excellent. Out to the side, let's go. 09:50 More resistance. Let's go to work. 09:52 Go to work. That's one, nice. 09:55 Two, three, four, 09:59 and five, and six, 10:03 and seven, and eight, and nine. 10:07 She's feeling these. And ten. 10:09 Wonderful. Whoa. 10:11 I feel bad for you. 10:12 Let's go to work, here we go. 10:16 And one, nice. Two, excellent. 10:19 Three, good push. 10:21 Four, try that heel into ceiling. 10:23 Five, nice. Six, your leg's bent. 10:27 Seven, nice. Come on. 10:29 Eight. Two more, nine and ten. 10:33 Okay, here we go, out to the side, let's go. 10:37 One, nice. Two, beautiful. 10:41 Three, four, five, 10:46 six, seven. 10:48 You are doing a great job. 10:50 Eight, nine and ten. Beautiful. 10:56 Folks, I want you to know, this woman is working. 11:01 Amen. 11:03 It is working. 11:04 Okay, so we're gonna do our next exercise, 11:07 we're gonna focus on this little tiny hamstrings 11:09 and these hamstrings tight into the glutes 11:11 but you want to give them nice sweep 11:13 but it also develops upper 11:15 when we do exercise combination. 11:16 And we're going to squeeze our glutes 11:18 and we're doing this to really tight into the glutes, 11:20 to really develop the glutes that we want to have. 11:23 Okay, you ready? Yeah. 11:24 I promise I wont' be as hard. Okay. 11:27 Go ahead, go ahead and lay down on your stomach. 11:31 This going to be a leg curl 11:32 and actually put your feet together here 11:34 and I want you to squeeze your glutes, 11:36 keep your glutes as tight as possible you can. 11:38 Keep them tight, tight, tight, tight, 11:39 squeeze, squeeze, squeeze 11:41 and you are gonna bend your legs up and back down. 11:43 Okay, keep them tight and squeeze. 11:47 Two, keep them squeezed, keep them tight. 11:50 Are they tight? Yep. 11:51 Real tight? Yep. 11:52 Tighter that you can ever make them tight? 11:54 Yep. Make them real tight. 11:55 There you go. Keep them squeezed. 11:57 There we go, keep going. 11:59 And you are doing great job. 12:00 Keep them tight, squeeze, squeeze, squeeze, squeeze, 12:01 squeeze, squeeze, squeeze, squeeze and one more, 12:04 and one more, and one more. 12:06 Excellent, good job. 12:07 Now, from this position we're gonna do a second one. 12:09 You are gonna your put feet 12:10 in this position right here, okay. 12:12 Keep your glutes tight and I want you 12:14 to lift your heels off the ground. 12:15 So your heels are touching my hand. 12:17 Lift up, one. Nice. 12:19 Two. Oh. Three, excellent. 12:21 Squeeze and lift. Four, there you go. 12:24 And five. 12:25 If you need to lay down to get more leverage, do that. 12:27 There you go and lift. 12:29 That's good. That's seven. 12:31 Are you feeling that one? Oh yeah. 12:32 Eight, nine and ten. 12:36 Excellent, good job. All right. 12:38 So we did it for active rest last exercise, 12:40 we did plank hold, regular planks. 12:42 Let's do a side plank hold this time. 12:44 I'm going to side plank position. 12:45 Remember, when we do the side planks 12:47 it's important to have the position of your elbow 12:49 straight align with your shoulder. 12:51 You can use your hand here to stabilize you 12:53 for comfort and if you need to get you up, you can use that. 12:56 But focus on lifting with the oblique's, 12:58 not so much push with your hands. 13:00 Okay, come up in up position, 13:01 you're going to hold for ten seconds. 13:03 Here we go, one, two, three, 13:07 four, five, breathe, six, 13:10 engage your core, seven, eight, 13:13 nine and ten. 13:15 Excellent, good job. 13:16 Spin around, let's do the other side. 13:22 Excellent and up position and up. 13:24 That's one, two, three, four, 13:29 five, nice, six, seven, 13:33 eight, nine and ten. 13:35 Relax. Stay right there. 13:37 We're gonna stay right there and do the glutes 13:38 from this side. 13:39 See, I'm at ease for you, you don't have to move anymore. 13:42 Oh, thank you. You see. 13:43 But our feeling get much of a bread tissue. 13:45 No, she didn't. 13:47 Okay, so do you know how I like to do this? 13:49 I had to raise the bar just a little bit more 13:51 so I don't want to be the resistance for her. 13:53 This set, okay. 13:54 So, we showed how to do, if you don't have a partner 13:56 this is what how your partner can help you. 13:58 Okay, are you ready, Monica? I'm ready. 14:00 Okay, let's knock out 10. Here we go, count them up. 14:02 Let's go. 14:03 One, I'm giving her a rough about now 14:05 15 pounds of resistance. 14:07 Oh! 14:08 You feeling that right there in hamsters? 14:09 Okay, lean back down a little bit 14:11 I'm bringing down at eight for you. 14:12 Is that better right there? Better. 14:14 Okay, here you go, this is six and seven. 14:18 It takes a trained professional to understand 14:20 how to manipulate the resistance properly, 14:22 so practice. 14:23 Excellent, good job. 14:24 Now, this time how are you feeling? 14:26 Good. 14:27 Okay, let's go back in up position here. 14:29 Now, I'm gonna give you resistance again. 14:31 Okay, lift the glutes up. 14:32 Lift the knees up. One, lift. 14:35 Two, not backwards, straight up. 14:37 Here we go, three, four high. 14:40 Feel the difference of my hand here? 14:42 Oh, yes. Oh, yeah. 14:43 Not backwards, straight up, heel towards the sealing. 14:46 Nice, keep your legs bent. 14:47 Legs bent and one more. Excellent, good job. 14:54 You are one right to do exercise, 14:55 you are just pro like this. 14:57 Yes, now don't talk it about. 14:58 I like this. 14:59 Okay, back to active rest 15:01 slight plank hold, ten seconds. 15:03 Get in your position and let's go to work. 15:05 Its one, two, three, nice, 15:09 four, nice and straight, 15:10 five hand it to possess, six, give it on the elbow, 15:13 seven, eight, nine and ten. 15:16 Flip around the other side. Let's go. 15:22 All right, lets go to work. 15:23 And are you ready? And, here we go. 15:26 That's one, nice, two, three, 15:29 four, good form, five, six, 15:32 seven, eight, nine and ten, good job. 15:37 Now, don't forget at home if you need to stabilize yourself 15:39 go ahead and put that hand down but focus on not pushing 15:43 with the hand just like your finger tips 15:45 just to stabilize you. 15:46 Okay, so we have our third set. You ready to have some fun? 15:49 Third set, best set they always say. 15:50 Always it. Okay. 15:51 That means you almost done with this. 15:52 Almost done. As you almost done. 15:54 Great and lay down in any direction you want 15:55 and I come up. 15:56 Okay, now. 15:59 I'm sorry, I have to do it again. 16:01 Let's go to work. Okay, let's go to work. 16:02 Come on. 16:04 This is one, I'm already eight pounds, okay. 16:06 Two, and its three and four. 16:10 Listen ladies, just work your hamstrings, 16:12 tighten your glutes. 16:14 Six, seven, eight, 16:19 nine and ten. 16:22 Excellent, good job, all right. 16:24 Now focus on from this angle, this go straight up. 16:26 Bring your in heels towards your head. 16:29 Okay, let's go. 16:30 One, that's my head your head is other direction. 16:32 Two, towards head. 16:33 Three, oh, yeah, that's what I'm talking about. 16:35 Four, yes. 16:36 Five, you feel a difference? Yeah. 16:38 Six, keep going. 16:40 Seven, nice, eight, 16:43 nine, one more and ten. 16:47 Flip on your side, let's go, side planks. 16:50 Okay, let's go to work. And the up position. 16:53 That's one, two, three, four, 16:57 day light folks, five, 16:59 you want to see day lights, six and seven, 17:02 eight, nine, ten. 17:05 Good job, flip around. That was a long ten seconds. 17:07 You are counting kind of slow. I was counting kind of slow. 17:09 I was talking and counting, poor thing. 17:11 It did hurt me when I was in military. 17:12 I didn't like it then, so I understand how you feel. 17:14 Okay, here we go. 17:15 Back up again, let's go up again and hold. 17:17 One, two, three, four, 17:21 look at that plank, five, six, 17:24 seven, eight, nine, ten. 17:27 Excellent, good job. 17:30 That's what I'm talking about. Girl, I'm sweating for you. 17:36 Folks, what you're watching and waiting some right now, 17:38 this what's you see in straight across America 17:40 everyday in a gym. 17:41 The trainer kicking the clients, there you are. 17:46 All right, so our third exercise this is called, 17:50 I call it horizontal figure eight. 17:52 We do it in the stand up position. 17:54 This also works balance, 17:55 the glutes are gonna fire abduction, 17:58 adduction of the hips 17:59 and trust me it works you feel it. 18:01 It's a strange exercise, you might have seen it before 18:04 but she's gonna enjoy it right now. 18:06 Let me get the mat out the way for us 18:07 and I bring you into center stage, 18:08 come here center stage. 18:10 Okay, the secret of this is keeping that leg bent. 18:13 Keep the angle that knee bent nine degrees, okay. 18:17 And what we're gonna do is 18:18 we're gonna paint a figure eight. 18:20 You know how you do eight this way? 18:22 A number eight, now if you turn it to the side 18:24 and we're gonna do a horizontal eight like this. 18:27 And we're gonna just imagine there's a pin, 18:29 a pin with our knee. 18:31 I'm gonna go around and come around. 18:33 In and go around. In and around. 18:37 Now, I'll be her stability force for her, 18:39 she can put her hand on my shoulder, 18:41 right knee is gonna be up and she's gonna go to work. 18:43 Let's do ten this side. Here we go. 18:46 That's one. 18:48 That's two. 18:51 That's three. 18:53 And that's four. Keep knee high. 18:56 Hey, she's feeling these. That's six. 19:00 How are you feeling? Seven. 19:02 Oh, no, I can make three sets of pen, Casio. 19:08 And ten, good job. 19:10 Okay, other side, here we go. 19:12 I might take it on a five, I know. 19:13 It'll be nice. Okay, here we go. 19:15 Listen folks, the secret is the numbers are there, 19:17 you go, I'm talking. 19:19 Okay, the numbers are there for the reason 19:21 to something to shoot for. 19:23 But you got to listen to your body. 19:24 If your body tells you, you can't make all ten. 19:26 Keep you form but focus on doing your best. 19:29 If you only got to six, hey, that's a new goal for you. 19:32 Start at six, try to reach for six and target for seven. 19:35 Here you go eight, nine and ten. 19:39 Good job. Oh, yeah. Yeah. 19:43 Oh, yeah. Oh, yeah. 19:44 You can feel them all through here. 19:45 I mean, I can't she can. 19:47 I was doing and I have to feel them. 19:49 Okay, so we're gonna do a different exercise for abs. 19:51 This is kind of different because we're gonna do 19:53 in a stand up position. 19:55 And what we're gonna do is we're gonna curl our knee 19:56 all the way in as high as you can 19:59 bring them into our chest. 20:00 Bring them into our chest. Bring them into our chest. 20:03 You ready? Ready. 20:04 I'm gonna do this with you. Good. 20:05 This is to five each leg. 20:06 And we start with our right leg. 20:07 Here we go. This one. 20:10 One, two and two 20:13 and three and three and four and four, 20:18 pull them in and five pull them in 20:19 and five pull-- good job. 20:22 How do you feel? Good. 20:23 You feel that in the abs? 20:24 Little bit. Little bit, okay. 20:25 Here we go. Back to the side again. 20:27 Support, I'm here to support and that's what a good partner 20:30 has do to do to spot you and support you. 20:33 That was good. 20:34 Okay, let's go back again knee bent up 20:36 and let's go into horizontal eight. 20:38 That's one and that's two 20:43 and that's three. 20:44 The bigger the circle the more it works the glutes. 20:48 She feels a different, you go little tiny circle 20:50 and littlie bit of glutes put up big dime circle 20:54 really focus and hits those glutes. 20:57 Here we go and one more. 20:59 Come on. Stay up there. 21:01 You see, how your knee was dropping. 21:02 Yeah, that's normal but you got to focus on 21:04 keeping that forming, keeping it there. 21:06 Okay, now, if you don't have a partner 21:08 grab a wall, grab a chair 21:10 some to stabilize you because you-- 21:13 you got to keep going and I'll talk. 21:14 Okay, so what happens the stability that leg, 21:17 her other leg right now which is her left leg 21:19 it's her ankle is fire, her knee is firing, 21:22 her hip is fire trying to increase the stability. 21:24 As other leg is dried around change in gravity against her 21:27 so she's just really working right now. 21:30 Here we go. Here we got eight. 21:32 Hey, don't go, don't go. There's nine. 21:34 Keep the knees bend. Keep your knee bent and ten. 21:38 That looks heavy. Shake 'em off. 21:40 Shake 'em off. Shake 'em off. 21:41 Isn't it amazing legs heavy? Yeah. 21:43 Yeah, no, what's going with that? 21:45 Okay, here we go. 21:46 Pull our knees into our stomach 21:47 and we're going to five this side. 21:48 Let's go. That's one, pull, here we go. 21:51 Two, pull them up. 21:53 And three, you want to pull them back in. 21:56 And four, pull them in. And pull them in. 21:58 And pull them in. And five, pull them in. 22:00 Yes. 22:02 Are you doing all right? All right. 22:04 Yeah. 22:05 So, did I warn you before you came on my show? 22:08 No. Next time. 22:11 Here we go. Third set, best set, last set. 22:13 Okay, let's go. 22:14 I got you, I'm right here support holding you up. 22:16 Let's go to work. That's one, nice. 22:19 Two, three, get that momentum going. 22:23 There, get that swing. There you go. 22:26 It makes a little easier. 22:28 See how she's doing. She's spotting herself. 22:29 That's okay, spot yourself you need to. 22:32 Come on, give me two more. There you go. 22:35 Oh, yes, good job. Nice job. 22:39 Listen folks, listen to your body 22:40 but challenge your body and push you can okay. 22:43 Maintain good form, see you don't hurt yourself. 22:45 Let's go to work. 22:47 And now, she's that-- oh, yes. 22:49 All right, come on let's go to work. 22:51 Get that knee bent. Get knee bent, let's work. 22:53 Oh, come on give me two more. 22:55 Yes. Oh, oh, yes. 22:59 I like fatigue. 23:01 When you go to fatigue your muscles saying, 23:03 help, help, help I'm working, I'm working. 23:05 Good job, I like it. 23:07 Like there is slight pain, slight discomfort 23:10 but you never want to hurt yourself. 23:11 Okay, back to the knees and we're gonna curl them right in. 23:13 Okay, you ready? Here we go. 23:15 One, two 23:19 and three and four, pull them in. 23:24 And five, nice. Excellent, good job. 23:27 Get yourself some water, you deserve it. 23:29 There you go. Thank you. 23:31 All right. 23:32 All right guys, our last exercise 23:35 is really mount, this is when you're going to work it 23:38 inner thighs, your glutes. 23:40 Oh, you're gonna love this one. Its called side lunge. 23:43 You keep, you can rest up there. 23:44 I'm gonna demonstrate. Side lunge. 23:46 Okay, what you do is you want to step straight up 23:48 to the side and you want to sit back 23:50 in a back corner pocket. 23:51 You see these legs nice and straight 23:52 that's what you want to have. 23:54 You know push back in. 23:55 You want to step out to the other side, 23:57 sit back and push back in. 23:59 This really works your lower body. 24:01 Step out and push back in. Step out and push back in. 24:06 Okay, you ready? 24:07 You want doing together? Yeah. 24:09 Okay, we're doing it together. 24:10 You getting front I go behind 24:11 so you're kind of prettier than I am. 24:13 So keep in front to see you. Okay, we're doing stagger. 24:16 You go that way and I'm gonna go that way. 24:18 Okay, you ready? 24:19 Let's do, let's only do four east side. 24:21 Okay. Okay, ready? 24:23 Here we go, we're gonna step out, 24:24 I'm gonna step to my left, you're gonna step to right 24:25 and lets go. 24:27 Nice. Step out. 24:30 There you go. 24:31 Oh, yeah she's feeling these nice. 24:34 Good. 24:35 Nice, go and step, step across and sit back. 24:38 You want to sit back into the lunge. 24:41 There you go. One more. 24:42 Sit back into the lunge, sit back into lunge. 24:45 Excellent, good job. All right, active rest. 24:49 Folks, this one's gonna really work you. 24:51 This going to do Spiderman, okay. 24:52 You can do it from that side 24:54 and I'm doing it from this side. 24:55 Help you out. We're doing together. 24:56 Okay, from this position spider man position 24:59 we're gonna do five this side and bring our knees 25:01 in to our elbows the best you can. 25:03 Here we go. That's one. 25:07 And two. 25:09 That's okay tap in. 25:10 And three, if you need a tap do a tap. 25:15 And one more and five. 25:18 Excellent, good job. 25:20 Nice, nice, nice, nice, nice. 25:22 Okay, five lunges again, let's go to work. 25:25 Here we go, are you ready? 25:26 Ready. Oh, yeah. 25:27 Look at this side and step and back it. 25:31 And step and back it. And step and back it. 25:36 And step and back it. 25:38 And step and back it. And step and back it. 25:43 Excellent, good job. 25:45 Are you ready? I know, all right. 25:47 That's your way to do this to me. 25:49 Like it this time let's do just four. 25:51 Okay. Got you. 25:52 All right. 25:54 All right, let's go to work. 25:56 Let's go, that's one, 26:00 two, keep your body straight. 26:02 And three. And four. 26:07 Excellent, good job. 26:11 Monica, you're not gonna like me tomorrow. 26:15 You're not gonna like me tomorrow. 26:16 All right guys, last set, let's get this done real quick. 26:18 Here we go. 26:19 Step out to the side, here we go. 26:21 That's one. 26:25 Two. 26:29 Three. 26:34 And four. 26:36 Excellent, good job. Good job. 26:39 How you feeling? 26:41 Wended. Wended. 26:42 All right folks, you guys ready for break? 26:45 Just go and check out our wellness tip. 26:46 We get something to learn. Let's check this out. 26:57 Charcoal has the amazing ability to adsorb 27:00 many times its own weight in gases, heavy metals, 27:03 poisons and other chemicals, effectively neutralizing them, 27:07 by attracting the substance 27:08 to its surface and holding them. 27:15 Now that was amazing information. 27:18 Monica, thanks for being with us today. 27:19 Thanks. You played today great job. 27:21 And guys, don't forget check us out on Facebook, 27:23 go and search for Action 4 life and hit the like button. 27:26 Okay, unlike your horror story 27:28 in life there are so many things that can go wrong 27:30 and yet we don't need a trained staff 27:32 to help us locate replacement items. 27:34 We have the complete manual of life called the Bible. 27:38 The author love us so much that he gave it to us 27:40 to fix anything that could go wrong in our life with Him. 27:44 Open your basic instruction before leaving earth 27:47 that's called the Bible. 27:48 Isn't it amazing? 27:50 Hey, this is Casey reminded you 27:51 the action is the key for life. 27:53 It is my prayer that the Lord gives you strength 27:55 and encouragement everyday. 27:57 Take action, thank you for loving us and we love you. 28:00 See you next time. God bless. |
Revised 2014-12-17