Participants: Dick Nunez, Greg Morikone, Moses Primo Jr.
Series Code: BAS
Program Code: BAS000012
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00:01 [Disclaimer]
00:14 Exercise is a very misunderstood topic! 00:17 Stay tuned for Body & Spirit! 00:18 Find out how you can get a good 00:20 total body work out in a short amount of time! 00:50 Hello I'm Dick Nunez, Wellness Director for 00:51 Black Hills Health and Education Center. 00:54 Welcome to Body & Spirit! 00:55 When I worked in the athletic club industry, 00:58 I saw so many people come in and go through 01:00 hours and hours of exercise! 01:02 And unfortunately, 01:03 many of them were just beating their heads 01:05 against the wall! 01:06 They think they need to do more to get more benefit. 01:09 And actually, the reverse is true! 01:11 If we do a little bit and do it properly; 01:14 we're going to get a lot more benefit than if we 01:17 just spent a lot of time and waste that time. 01:19 In the Bible we read about the fact that Jesus was 01:23 very efficient at what He did. 01:24 When he went around helping people 01:26 and healing people 01:27 He got right to the point! 01:29 He didn't make things draw out for 01:30 a long period of time! 01:31 When there were demons to cast out; 01:33 He got it over with and got it done. 01:34 So, if we use that type of principle, 01:37 whenever we look at life; 01:38 let's not make things too drawn out 01:39 and make it so difficult for people 01:42 that nobody can follow it! 01:43 Let's make things precise and affective! 01:46 And we're going to do that today 01:48 with our exercise program! 01:49 We're gonna get a very good overall body workout 01:51 and do it in a very short amount of time. 01:53 I think we're ready to get started here! 01:55 Helping me out today will be Mo and Greg! 02:01 Okay let's go ahead and get loosened up here! 02:04 We'll start with some arm circles! 02:08 Careful to give yourself enough room. 02:11 We don't want anybody to hit each other! 02:14 Okay and let's go five more! 02:17 Nice and big! 02:21 Last one! 02:23 Now the other way. 02:30 And five more! 02:37 Good! 02:38 Alright! 02:39 We're gonna start with the upper body 02:41 and we're going to start with some push ups; 02:43 so hit the deck! 02:46 We're gonna do them slow! 02:48 We're gonna do ten seconds down, 02:50 ten seconds up! 02:52 So pay attention to my count. 02:54 Ready! 02:55 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 03:02 Up! 03:03 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 03:09 Try not to bounce! 03:10 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 03:18 Up! 03:19 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 03:26 Down! 03:27 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 03:34 Up! 03:36 ...2, 3, 4, 5, 6, 7, 8, 9, 10 03:42 Down! 03:43 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 03:51 Up! 03:52 1, 2, 3, 4, 5, 6, 7, 8, 03:57 Get up! Get up! 03:59 Come on! 04:00 Come on! 04:01 Okay, let's go partway down 04:04 and we're gonna hold for 20! 04:06 Hang on! 04:08 Good! 04:09 There's five seconds. Hang on! 04:11 I see the muscles are starting to 04:12 tremble a little bit! 04:14 That's good! 04:15 10 04:16 Hang in there! 04:19 15, 16, 17, 18, 19, 20 04:26 Alright! 04:27 Good! 04:29 Up on the feet! 04:30 Okay let's stretch out. 04:33 Reach back! 04:36 Feel it stretch! 04:38 Bring it across. 04:40 Pull the scapula out. 04:44 Okay and back again. 04:48 Chest up! 04:50 Bring it across. 04:52 Pull the scapula out! 04:56 Okay good! 04:57 Okay, Greg, you wanna get our towels for us there? 05:03 We're gonna do some upper back training there 05:05 and for those at home if you don't have a partner; 05:09 I just want you 05:10 to do some one arm pulls helping yourself. 05:13 We're gonna do a little buddy action here. 05:19 Okay! 05:20 What you're doing; 05:21 -let me give a little demonstration here for you. 05:22 We're going to be facing opposites 05:23 so we're each going to be doing... 05:25 here turn your left foot towards me. 05:28 There you go! 05:29 We're gonna be doing the right arm. 05:30 So you're going to be pulling in and pulling back. 05:33 Okay. 05:34 So what you want to do is try 05:35 to give each other a good full range of motion; 05:39 but yet give resistance as well. 05:42 So, it doesn't want to turn into 05:43 a tug of war match. 05:46 Okay, let's go! 05:49 Good! 05:52 Again for those at home; 05:53 just do it with one arm at a time! 05:58 Good! 05:59 Nice and tight! 06:01 Make sure the person gets all the way out. 06:10 Good! 06:11 And one thing they're doing is they're communicating 06:13 with each other saying; 06:14 "Give me more! Make me work harder!" 06:17 And that's good! 06:18 When you work out together you want to communicate 06:20 with one another. 06:23 Good! 06:25 Good! 06:26 Excellent! 06:28 Okay! 06:29 Let's go ten more each way! 06:30 You should be feeling it in the back there! 06:35 Good! 06:43 Four more! 06:49 And last one coming up! 06:54 Okay, pull back! 06:56 Good! 06:57 We didn't want you to get cut short. 06:58 Okay, reverse it now. 07:00 Now have the other leg forward 07:02 now we're doing the left side. 07:04 Okay and go. 07:12 Good! 07:17 Arnold Schwarzenegger used to do this 07:18 with Franco Colombo all the time. 07:21 In getting ready for body building contests. 07:23 Not that you guys remind me of that 07:24 but this is the exercise they knew! 07:27 [chuckle] 07:30 Pull! 07:34 Twelve more! 07:37 Good. 07:38 Nice steady pull. 07:39 You're doing excellent! 07:41 Reach out. 07:42 You want to feel it in your back as you do that! 07:51 7, 8, 9 07:57 Good! 07:59 10 Two more! 08:02 11 and 12 08:05 Excellent! 08:06 Okay, we're going to put the towels off 08:08 to the side here for a moment. 08:10 We're going to do some lateral raises. 08:12 Come on up front Greg. 08:14 And what we're going to do is 08:16 help each other with resistance! 08:17 Okay up and then you push down. 08:19 Okay, alright! 08:21 Go ahead and take my spot there Mo! 08:24 For those at home; 08:25 just go ahead and do this without weight 08:28 or take some dumbbells 08:30 or take some books or some cans 08:33 or some empty jugs which you can just use 08:35 as a consistent weight. 08:38 If you have somebody to work out with; 08:39 a partner can be an excellent benefit! 08:42 For one thing, it gives you somebody 08:45 to be accountable with. 08:46 Sometimes you may not feel like working out 08:49 but if you have a work out partner, 08:51 they'll say, 08:52 "Yeah come on! Let's do it!" 08:53 So, you help keep each other going. 08:57 Ten more! 08:59 Okay make him tired MO! 09:02 Make him tired! 09:03 Okay, we're not getting in 09:05 a wrestling match though. 09:07 Get them down. 09:09 Good! Good! 09:11 Again, they're communicating with one another saying; 09:13 "give me a little more resistance 09:16 "here or a little less." 09:18 Let me get the full range. 09:21 Either one! 09:23 And two more times! 09:26 Last one! 09:27 Now hold it up there Greg! 09:29 Make him push you down. 09:32 Okay you're in a little bit of a match now. 09:34 He wants you to push him down! 09:35 He's giving you a good static hold on the last one. 09:38 Make sure you breath! 09:40 Keep pushing down! 09:42 Good. Good. 09:43 Good. Good! 09:44 Good! 09:45 Keep pushing on him Mo! 09:47 Alright! Good job! 09:48 Alright reverse it. 09:55 Okay and up. 10:02 It's very helpful when 10:04 you're working out with somebody. 10:05 Especially if it's someone in your own family. 10:07 That can be a really good way of having 10:09 social interaction. 10:10 Families need more things they can do with one another 10:13 and exercise is a great thing! 10:19 Good! 10:21 It's very important when you do your exercise 10:23 to make sure you keep breathing. 10:25 Don't hold your breath at all! 10:27 These guys are doing fine. 10:28 I can hear a good exchange of air. 10:32 The best way to breath is; 10:33 in through the nose and out through the mouth. 10:37 Now, we're gonna do five more. 10:45 And three more. 10:47 Good! 10:52 Now hold it up there Mo. 10:53 Make him work to push you down! 10:55 Good! Alright! 10:56 Okay, let's stretch out now. 10:58 Let's bring the arm up over the head and pull it over. 11:05 Okay. 11:06 And let's hold that for ten more seconds. 11:10 And 5, 4, 3, 2, 1 Switch! 11:20 And ten more seconds. 11:27 5, 4, 3, 2, 1 Good. 11:32 Okay now we're going to do some bicep exercise 11:34 and we'll do it in partner fashion again. 11:36 Go ahead and face me. 11:38 You won't need the towel there. 11:40 Palms up. 11:41 Okay you're going to bring it up all the way 11:42 and then you're going to help resist 11:44 on the way down. 11:45 ...And then up 11:47 and down. 11:48 Okay. 11:49 Take that spot! 11:50 For those at home; go ahead an use your towel. 11:53 If you have one -you can do curls that way 11:56 or you can manually resist. Okay. 11:58 The thing we want to do is 12:00 make sure we get full range of motion 12:05 and make sure that we get some resistance there. 12:08 Now, remember, we're going to be doing a certain 12:10 amount of repetition so we don't have to get 12:12 a maximum fatigue right at first. 12:14 Each repetition will start to take 12:16 a little bit of energy out of you. 12:19 The goal is to try to get to momentary 12:21 muscular fatigue. 12:23 If we do it properly, 12:24 we only have to do one set of them. 12:27 Now, people can do 3, 4, 5 sets or 10 sets! 12:30 Whatever they want. 12:31 But if they do it right one set is found 12:34 to be as good as doing three sets. 12:36 I used to train 7 days a week 4 hours a day 12:38 and found just as much benefit from 12:40 3 times a week for only about 20 minutes. 12:43 Okay up. 12:45 Good! 12:46 All the way down. 12:47 All the way down. 12:48 All the way down. 12:51 Up, okay good! 12:54 We're going to do five more! 12:56 You can also use dumbbells for this, although, 12:58 you don't want to refer to your partner as that. 13:07 Okay now hold it tight 13:09 and give him a ten count! 13:10 Push it hard! 13:11 1, 2 Push hard. 13:13 3, 4 13:14 Try and get him back down Mo! 13:16 6, 7, 8, 9, 10 13:19 Good! 13:21 Okay reverse! 13:22 Obviously the partner's getting some 13:24 workout there as well. 13:25 Just holding him back. 13:27 Okay go ahead and start your curls. 13:36 One of the main factor's I have found 13:37 when it comes to exercise, is the rest factor. 13:42 If I were to go out and shovel snow 13:45 and do it for 2 straight hours without gloves; 13:47 my hands are gonna look like hamburger! 13:48 But, if I work up to 2 hours my hands will become 13:51 very calloused and that's about the same thing 13:54 with muscle when we're exercising. 13:56 We're stimulating the body to a point where 13:59 we put fatigue on it and put stress on it; 14:02 and when it recovers it becomes stronger! 14:04 If we do too much at once 14:07 we don't recover. 14:08 Let's go all the way down. 14:11 Good! 14:12 That's better! 14:14 All the way down! 14:16 That's so important to get 14:17 the full range of motion here. 14:19 Now this is a little bit more awkward than 14:21 just doing weights on your own, but still, 14:23 it gives you a good workout! 14:25 And as you get better at it; 14:26 it will become more of a natural movement for you! 14:31 Okay, we've got five more Mo! 14:40 Good! 14:41 Two more! 14:44 Last one coming up! 14:47 Okay keep the palms up! 14:49 Come back up again, okay half way. 14:52 Okay push down. 14:54 Give him a ten second count. 14:56 1, 2, 3, 4, 5 15:00 Keep pushing Greg! 15:01 6, 7, 8, 9, and 10 15:05 Okay, good! 15:06 Now we're going to reverse it. 15:07 We're going into a tricep position 15:09 and Mo you're going to get in here like this 15:11 and as you push down Greg, 15:12 you're going to ride with him down 15:14 and then give him resistance on the way back up. 15:17 Okay, for those at home; 15:19 you can then use a towel again to help yourself 15:22 or just use your hand to give you 15:25 the resistance down. 15:26 The main thing is going through 15:29 the range of motion and fatiguing the muscle. 15:32 When people wonder what's better; free weights, 15:36 nautilus equipment, body masters, any type 15:40 of equipment or just even doing it like this; 15:41 the bottom line is the muscles do not know 15:44 what type of equipment you're using! 15:46 All they know is that they're being 15:48 called upon to do hard work. 15:51 Good! 15:52 Push all the way down and come back up. 15:57 And you really want to focus on 15:58 the muscle that you're working so, in this case, 16:00 we're working on the triceps. 16:01 So, if I go behind Greg, I should feel those 16:03 triceps contracting on each repetition. 16:09 And push. 16:13 While they're doing this; 16:14 they're continuing to communicate as far as 16:16 how much help to give each other. 16:20 And they're also feeling... 16:21 --their partner's feeling it as well as we go through this... 16:24 Push. 16:28 Good! 16:29 Let him get all the way down. 16:33 Okay, let's go five more reps! 16:40 Good! 16:43 And two more! 16:47 And last one. 16:49 Okay now let him go halfway down 16:51 and let's do a ten count! 16:54 1, 2 Pull up. 16:55 3, 4 Pull up Moses! 16:57 5, 6, 7, 8, 9, 10 17:01 Good! 17:03 Switch! 17:04 You feeling those? 17:06 Good. 17:09 Do unto others as has been done unto you! 17:13 Okay, push. 17:16 Good! 17:19 Okay let him have a movement there. 17:20 You don't want to make it too hard 17:23 right at the beginning! 17:26 They can't get through a range of motion 17:27 they won't get the type of effect they're looking for. 17:31 Good! 17:34 Okay, let's work ten more! 17:44 Good! 17:46 Eight more! 17:48 Work it hard! 17:50 Giving a good range of motion! 17:58 Okay and we're down to the last five! 18:00 They continue to communicate about how it feels there. 18:04 That's an important part of working out. 18:08 Especially if we're doing it manually like this. 18:10 If you get a personal trainer you need to 18:13 be willing to tell them what you need 18:15 out of your workout. 18:16 If they're going to dictate the whole thing 18:17 then you probably need to find a different trainer! 18:23 Good! Okay, 18:24 now part way down. 18:26 Okay, now hold tight. 18:28 Pull up Greg! 18:29 Push hard Mo! 18:31 Push hard! 18:33 5, 6 18:34 Get down a little further. 18:35 7, 8, 9, 10 Good. 18:39 Okay Greg you want to take the towels 18:41 off the stage there. 18:42 Now, when you do this type of exercise, again, 18:44 it's really imperative that you breath properly. 18:47 Never cut your breath off salver maneuver 18:50 where you're creating, inner cranial 18:52 and inner thoracic pressure. 18:54 Keep that breath going! 18:55 In fact before doing the legs let's just take a 18:57 moment and take a few deep breaths. 18:59 In through the nose... [inhaling] 19:01 out through the mouth. [exhaling] 19:04 Again! [inhaling] 19:05 Really try and fill your lungs up! 19:08 [inhaling] 19:09 And out. [exhaling] 19:10 Okay we're going to do some squats... 19:12 and I'm going to do a manual resistance thing on 19:15 this as well so you can see how it's done. 19:17 Greg I want you to come up and get into a squat position. 19:21 Okay and what you're going to do Moses is 19:23 you're going to get behind him... 19:25 Now up! 19:26 ...and then go down. 19:28 You can give each other some resistance again. 19:34 And up... 19:36 ...and down... 19:41 ...and up... 19:43 ...and down. 19:45 Greg's talking about somebody named mercy. 19:46 I'm not for sure who that is. 19:48 Up... 19:49 ...and down. 19:51 Down! Down! Down! 19:54 Up! Up! Up! 19:57 Down, lets back down again! 20:00 All I'm doing is pushing on the top of his pelvis 20:03 in the low back to give him some resistance. 20:06 He said "a whole lot." 20:08 I can do a whole lot 20:09 if you want to feel what that feels like. 20:11 Down, down, down, down 20:15 and up! 20:17 Good. 20:18 We're going to do three more! 20:19 Back down! Down! Down! 20:24 Good, good, good, good! 20:26 Up and two more! 20:30 Down, down 20:34 and up! 20:36 Last one back down again. 20:41 Down, down, down. 20:43 Now partway up and pull back for a ten count! 20:46 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 20:55 Good. 20:58 Next!! 21:01 Okay cross your arms 21:02 and push your hips back as you squat down. 21:05 Push your hips back more. 21:07 Push back. 21:08 There you go! 21:09 Up and back down. 21:12 And up. 21:13 Now you can put some weights in your hands to 21:16 give you more resistance if you want. 21:18 For most people squatting alone 21:21 is hard enough work. 21:25 Back down. 21:27 Good. 21:28 You can also push down from your shoulders 21:30 but then if you do that 21:31 you have to be careful how their back is. 21:39 It gets better for me too because 21:41 I can push harder now. 21:44 Good! 21:45 Down and ten more! 21:55 Good! 21:56 Keep going! 21:59 Seven more. 22:06 And four more. 22:10 There's one! 22:12 And 2, 22:15 and 3, 22:16 last one! 22:18 Part way up, ten count. 22:20 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 22:28 Good job! 22:29 Okay let's go ahead and lay down on your sides there. 22:35 Grab an ankle and stretch your quadriceps. 22:38 After we work a muscle 22:39 we want to stretch it out as well. 22:44 Okay let's hold that for five more seconds. 22:48 4, 3, 2, 1 22:51 Switch! 22:58 If you look at the actual amount of time that 23:00 each one of them spent lifting or exercising; 23:02 they really haven't put in that much time. 23:05 But if you think about how much they've 23:06 put into it and how fatigued the muscles are; 23:09 we've gotten a really good affect on them already, 23:11 [at least I'd like to think so!] 23:13 I think they feel a little bit fatigued 23:16 from what we've done. 23:18 Okay five more seconds! 23:20 4, 3, 2, 1 23:22 Good. 23:23 Okay on your backs! 23:25 Let's do some abdominal crunches. 23:27 Okay hands behind the neck 23:29 and you're gonna crunch up. 23:32 Good 23:33 and down. 23:37 You wanna think about lifting 23:39 your chin towards the ceiling as you do this. 23:44 Okay let's speed it up now. 23:47 Speed it up. 23:49 Good. 23:55 Keep going. 23:57 Keep going. 24:02 Ten more. 24:10 Abdominal crunches don't have to be done 24:12 in a difficult fashion to be effective. 24:14 As long as you're focusing on the abs it's good. 24:16 Okay bring your feet off the ground, 24:18 cross at the ankles and let's go! 24:21 We're going to do another 30 of them. 24:27 Excellent! 24:28 Excellent! 24:29 By taking the feet off the ground we're changing 24:32 the stimulus on the abdominal a little bit. 24:36 Keep trying to lift that chin high. 24:38 Blow out as you come up! 24:41 Good. 24:42 Keep that intensity going! 24:45 Good, good, good! 24:49 Five more. 24:54 And legs straight up and go! 24:57 These last 30 become a little bit more difficult. 25:01 Keep those legs up! 25:04 I'm not gonna hold them! 25:08 Good. 25:09 Now for those at home; 25:10 if you have to stop and rest that's okay. 25:12 You don't have to try to keep pace with these guys! 25:14 You can see they're both in pretty good shape. 25:21 Okay eight more! 25:22 1, 2, 3, 4, 5 25:26 Keep your legs up after you're done. 25:28 6, 7, 8 25:29 Okay keep your legs straight up in the air. 25:32 Okay uncross the feet. 25:34 Okay we're going to lower the legs down slowly. 25:38 Slowly. 25:39 Good! 25:41 Okay let's stop right there. 25:42 Okay now let's go down some more. 25:45 Stop. 25:46 Come down a little more. 25:47 Yeah you can put your hands down 25:49 and pull. 25:50 Legs straight. 25:52 Okay now hold for 15 seconds. 25:54 See if you can hold out there. 25:57 There's five! 26:00 Hang on! 26:02 10, 11, 12, 13, 14, 15 26:06 Alright! Excellent! 26:10 Okay up on your feet! 26:13 I'm getting a little slow response on that one! 26:17 Okay. 26:18 Let's put a leg out 26:20 and we're gonna stretch the hamstring. 26:23 Feel it stretch the back of your leg there. 26:26 You should feel it behind your knee. 26:27 Five more seconds. 26:30 4, 3, 2, 1 26:33 Switch! 26:41 Okay and five more seconds! 26:44 4, 3, 2, 1 26:47 Let's stretch the calf. 26:50 Press that heel down in to the floor. 26:55 You don't want to bounce your stretch at all. 26:57 You want to feel a nice steady move there. 27:00 Okay let's go! 27:03 5, 4, 3, 2, 1 27:06 Okay switch. 27:09 We're almost done, how about that? 27:13 That's the best part of the workout, 27:14 when you're finished! 27:17 Five more seconds. 27:19 4, 3, 2, 1 27:22 Good. 27:23 Alright fellas, thanks a lot! 27:28 Exercise does not need to be long and drawn out. 27:30 You can get great benefits in a short period of time! 27:33 And remember, you don't grow 27:34 or get stronger while you're doing the exercise, 27:37 you get stronger while you rest 27:39 and that comes into Biblical principles 27:40 as well of getting rest and doing everything for 27:43 the right reason. 27:44 Remember, 27:45 you "can do all things through Christ who strengthens" you, 27:47 Philippians 4:13; 27:48 God bless, we'll see you next time. |
Revised 2014-12-17