Action 4 Life

Focus on the Midsection

Three Angels Broadcasting Network

Program transcript

Participants: Casio Jones (Host), Monica Flower

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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.


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Revised 2014-12-17