Body and Spirit

Till Death Do Us Part

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Alex Hinez, Jonathon Hopkins

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Series Code: BAS

Program Code: BAS000142


00:01 The following program is designed to demonstrate
00:04 simple workouts that you can use
00:05 to improve your health.
00:08 Be sure to consult your physician before
00:10 beginning any exercise program.
00:14 If you ever wondered if you can get
00:15 an intense workout at home without equipment,
00:17 well we've got a program just for you.
00:19 It does require the use of a partner
00:21 or somebody to help you out,
00:22 but if you do this workout you will be
00:23 amazed with the results you'll get,
00:25 stay tuned and find out what it's all about
00:27 next on Body and Spirit.
00:53 Hello, I'm Dick Nunez, Wellness Director of
00:55 the Black Hills Health and Education Center.
00:57 Welcome to Body and Spirit.
00:59 Usually, I spend a lot time introducing a program,
01:02 but I am not gonna do that today
01:03 because I want to get right to the workout.
01:05 We're gonna need as much time as possible to show
01:07 you this intense workout that you can do
01:09 right in the safety of your own home.
01:11 So, we're ready to get started,
01:12 helping me out today will be Alex Hines,
01:14 who is a physical therapist from Wenatchee,
01:16 Washington and Jonathan Hopkins,
01:19 who is a fitness trainer from
01:20 the Black Hills Health and Education Center.
01:22 And Alex, I believe you lost
01:24 the coin toss backstage,
01:25 so you start. Okay,
01:28 now we're gonna start with some flies
01:31 and what we're gonna do is
01:32 we're gonna do this type of motion
01:34 and we're gonna squeeze up all the way together
01:36 and then back down and Jonathan
01:38 is gonna be applying a resistance for him.
01:40 Good, and you want to keep the chest up
01:43 as you come up, keep it up and up.
01:49 Now for those at home you can still lie on the ground
01:52 and do this motion even without resistance
01:55 or you can have some light weights
01:56 or some Clorox jugs that are filled with water
02:00 and you can do this, so you just go down
02:01 your elbows touch the ground and back up again.
02:04 How are we doing there, make him more,
02:07 let's go, come on, let's make them work,
02:09 squeeze hard good, good,
02:12 let's get five more in there.
02:15 Good, work hard, good, concentrate on the chest.
02:19 Smile. I'm smiling, I don't know about you.
02:23 Yeah. Squeeze, one more.
02:26 Up, up, up. Good job, alright,
02:30 Jonathan, you're down there.
02:34 Alex, do unto others as been done unto you.
02:41 Okay and squeeze up and up and up, good,
02:47 keep going and up,
02:54 squeeze and squeeze, keep your chest up
02:59 the whole time, squeeze up,
03:02 make sure you get a good exchange of breath,
03:04 the temptation on a workout like is
03:06 you might wanna hold your breath,
03:07 don't do that, make sure you get a good
03:09 exchange of air the whole time,
03:10 you don't want to create the valsalva,
03:12 which is gonna cause lot of intracranial,
03:14 intrathoracic pressure. Squeeze,
03:17 how many we are at? 15. 15. Okay, five more,
03:20 chest up. Good job
03:25 and squeeze and squeeze and squeeze, good job, alright.
03:36 Alright, Alex, could you get a towel for us please.
03:41 Now we are gonna do a Modified Deltoid Latissimus
03:43 workout and we're gonna do this together
03:46 and so Jonathan you go ahead and sit down there
03:48 and you're gonna be doing the pull
03:50 while Alex is gonna be doing the shoulder work
03:53 and it's gonna be a rotation exercise,
03:55 that he's been found to be very beneficial
03:57 especially in his physical therapy work.
04:00 Okay and up and Jonathan is doing the pull down,
04:03 as you see Alex is turning as he goes up
04:07 and extending, good
04:09 and this is working the shoulders.
04:15 And let's go 15 each side fellows,
04:18 very good and up and up and up, good,
04:27 good, good, you can see the muscles working
04:29 as he is doing this, this is working his
04:31 front deltoid area and while he is doing that,
04:34 Jonathan is doing a pull down back
04:36 and he is working the muscles of his upper back
04:38 and stimulating that while he is doing the pull backs.
04:41 So we got you covering two areas with this one
04:46 and it looks like a lot of fun.
04:48 Yeah, you betcha. Okay,
04:51 now they're going to go the other side,
04:53 for those at home you can be working this exercise
04:56 by just coming down and coming up
05:00 and coming down and coming up,
05:01 even though it's a very intense workout,
05:03 even though if you're not into the intensity of it,
05:06 or if you don't have a partner you can still
05:08 do the motions and then after you do this
05:10 particular one when we switch over,
05:12 you can do the other aspect that Jonathan is doing,
05:14 which is the pulling down and pulling down.
05:18 So right now what I would suggest is you do
05:20 the one that Alex is doing and come up and come up.
05:26 Oh that's nice. Good,
05:28 we had a that's nice out of that.
05:32 Good job, very good, very good, up.
05:39 Alright, we're gonna switch around,
05:46 okay now what I would suggest at home there,
05:48 while Jonathan is doing the aspect
05:50 that we just saw Alex do,
05:51 now you will be working on the pulling down
05:54 and pull down and pull down.
06:03 Pull, make him work on the way down Jonathan,
06:06 make him work,
06:12 very good, very good, keep going.
06:17 I feel like a referee at a wrestling match here,
06:20 working around, seeing who is gonna give up first,
06:24 one more, pull, pull, pull, very good, alright.
06:35 And pull, good,
06:44 as you can hear, they're having to breathe
06:46 a lot while they do this,
06:48 you need oxygenated blood to get to your muscles
06:51 in order to keep them going,
06:54 let's get up a little higher Jonathan,
06:56 on your extension there, very good,
06:58 very good and up, good, good, good and up.
07:10 And one more, good job, alright,
07:17 now I'm gonna let them rest for a second
07:18 and show a different version
07:20 of the shoulder work that we've done before.
07:22 Jonathan, why don't you go ahead
07:23 and give me some resistance down
07:24 and so what we do is we work up and down
07:26 like this and we work until we get to
07:30 a somewhat of a fatigue point,
07:32 as they push down and push down and push down
07:38 and work it up, you can't think
07:41 I'm gonna let you guys have all the fun
07:42 and then we get to a hold point
07:45 and then they try and push you back down again,
07:47 oh boy, what's he doing back there.
07:55 Well, you get the idea, okay, let's do some biceps.
07:58 Alex, go ahead and get in position,
08:07 okay and keep the chest up as you do the curl.
08:10 Okay and up and again now Alex is gonna be able
08:13 to work a little bit of latissimus dorsi.
08:14 So at home, what you should be doing at home
08:18 is doing the curl up, squeeze up, squeeze up
08:23 and squeeze up, good, good, good.
08:27 You can also get some abdominal work,
08:28 okay, help yourself up.
08:30 Okay, Alex is commenting that
08:31 the abdominal is getting a good workout there too
08:34 and of course Alex being a physical therapist
08:36 is always encouraging people to appropriate
08:38 abdominal position, let's go to 20,
08:39 let's go to 20, come on keep working good,
08:44 good, you wanna see those biceps jump into action,
08:46 lets see what we got here, come on,
08:47 very good come on, work them, work them,
08:49 work them, work them, good and pull good,
08:53 good, good, pull, excellent. Good work fellows,
09:03 is this starting to feel like a workout yet.
09:04 Oh you betcha. Okay,
09:14 now while Alex is doing his side, for those at home
09:17 you can do an exercise
09:18 where you're just pulling down,
09:19 squeeze back, pull down and up
09:23 and squeeze down and up. So you're simulating
09:26 what Jonathan is doing while Alex is going up
09:28 through his biceps, good and pull strong
09:32 and pull hard down and pull and curl and pull,
09:38 good resistance come on, let's get 20 of them
09:40 and pull good, up, up, up, up, good pull,
09:44 good, good, good, good, good.
09:48 And while you're working out together you want to
09:50 communicate with your training partner
09:51 and actually I heard Alex say
09:53 under his breath pull harder,
09:55 so he is asking for more resistance and get it up,
09:59 let him get up a little bit higher there Jonathan,
10:01 let him get up, let him get up, there.
10:03 Oh! There we go, now we're talking, good job,
10:06 keep it going.
10:12 Alright, alright, alright, very good up,
10:15 pull the towel. I think he's had about enough.
10:19 I think he's becoming a limp rag.
10:21 And as we can see, we're getting a little
10:23 sweat on the forehead already.
10:24 So, we can tell that we're getting a good workout,
10:26 how are you guys feeling so far? Good.
10:28 Excellent. Now, I want you to understand something.
10:30 As they're going through this workout,
10:31 they're loving it, I mean they truly are.
10:34 You might think as you're watching this,
10:35 go, that looks torturous.
10:37 What is he doing to these guys,
10:38 what kind of show is this.
10:39 But the reality these guys are both very fit,
10:42 they like to workout and so what we find
10:44 is they're loving this workout.
10:46 In fact they were begging me to do another one
10:48 of these workouts and so that's one of the reasons
10:50 why we're doing it. Because they felt so good
10:52 and they're hoping that what they're doing
10:53 will help you at home to get better workouts
10:56 and show you how much you can do
10:58 at home on your own. Okay, loose up,
11:02 okay triceps time.
11:08 Okay, we're gonna go into an extension position
11:10 and Alex is gonna be on the ground
11:12 and Jonathan is gonna be helping him
11:13 and so here we're pushing out and coming back.
11:16 So, at home if you're wanna work
11:18 on this particular movement.
11:19 Well they're doing their pushing.
11:20 You have to push out and comeback and push out
11:25 and back and let's get back to Jonathan
11:27 and Alex and see what they're doing
11:30 and also you can be using like a dumbbell
11:33 or some type of weighted jug or something,
11:36 to do this motion. While you're on the ground
11:38 and so it's an excellent exercise for the triceps,
11:43 very good, keep working it and push.
11:56 Excellent, push, let's take them to 20,
12:04 okay and I wanna hold on the last one.
12:06 Hold it, don't let him push you down Alex,
12:08 hang on, keep your breathing,
12:09 keep your breathing for 10 seconds,
12:10 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10, very good.
12:22 I know, this is a question
12:24 you don't need to be asking.
12:25 But did you feel your triceps on that one?
12:26 Of course not, not at all.
12:31 Okay and push up, very good, very good.
12:42 Very good, this working out with
12:43 a partner can be very beneficial.
12:45 Especially if you have a spouse
12:46 that wants to get into workouts.
12:47 Or if you have a child, that wants to get to workouts,
12:50 it's really good to have this type of camaraderie.
12:52 Because it helps to develop friendships,
12:54 bond people together. And husbands and wives,
12:56 you might find something that you
12:57 really enjoy doing together.
12:59 Well, I hope you will, you might find yourself.
13:03 Taking it on the other person,
13:04 when they make you workout.
13:08 Okay, push it and push it,
13:13 okay and then hold it for 10 Jonathan 1, 2, 3, 4, 5.
13:19 Push, push, push, push. 6, 7, 8, 9 and 10, good.
13:26 Okay, Alex could you get
13:29 the rest of our towels for us please.
13:31 We need to do some stretching right now,
13:32 we've gone pretty hard here and so,
13:34 I think it'd be a good idea for us
13:36 to take just a little break there
13:38 and let's do the stretch where
13:39 we stretch our triceps.
13:41 Since we just worked those.
13:43 This towel's getting heavy.
13:45 The towel's heavy; you know
13:49 when we're having a good one
13:50 when the towel gets heavy.
13:51 When I was back in college and we had good workouts.
13:53 We always knew we had a good one,
13:54 therefore when we went to wash our hair
13:56 we had to swing our arms and get them,
13:57 finally get them up onto our head.
13:59 Now, we knew we had a good one then.
14:01 Okay, let's turn to the other side.
14:06 This is an excellent stretch
14:07 and it just feels really good.
14:08 Stretches right in that triceps area
14:10 and stretches through the shoulder
14:12 and it's just a great thing to do
14:14 and just helps you relax and I'm sure these guys
14:16 don't mind letting their air comeback to them
14:18 just a little bit. Because they know that
14:20 coming up next is going to be legs
14:23 and legs take moredemand out
14:25 of your body than anything else.
14:26 And we're gonna be doing
14:27 an interesting modification of a leg workout here.
14:30 It's gonna give them a good effect
14:31 and so we wanna make sure they're,
14:32 they're ready to give it a 100 percent.
14:34 Okay, now go and take the towels.
14:39 Well you need one for legs okay.
14:40 We'll keep them off to the side here.
14:42 Alright, what we're gonna do now is we're gonna do
14:44 a little more stretching.
14:45 Put the hands behind the back
14:46 and let's stretch the chest,
14:47 we worked that hard earlier
14:52 and hold it. Lets hold for 10 more seconds,
14:56 8, 7, 6, 5, 4, 3, 2, 1 and bring it across,
15:05 pull your shoulder blades apart
15:08 and hold that for 10 more 2, 3, 4, 5, 6, 7, 8, 9, 10.
15:20 Okay, let's bring an arm up over the head.
15:24 Okay, now when we're going through
15:26 the pace of working this hard.
15:28 The question might come out, is this healthy?
15:31 Is what we're doing actually good for you?
15:33 Well, yes, it is. But also understand,
15:36 both these guys have been training on a regular basis
15:38 and the intensity they're going
15:40 at will not be healthy just for anybody to go after.
15:44 It is for them,
15:45 but it wouldn't be just for anybody.
15:47 I wouldn't wanna take the camera crew here and take.
15:50 Well, maybe I would, but I wouldn't wanna take them
15:52 through this workout for the first time out.
15:54 Because they would have a hard time
15:56 staying with this workout,
15:57 for their very first workout. Okay,
15:58 let's switch to the other side.
16:00 But if somebody is trained to lot,
16:02 then they could and Alex is a physical therapist.
16:04 You know, how vital it is to work
16:05 somebody up into the position
16:07 where they can trained hard
16:08 and obviously you're not gonna take
16:09 a client coming to you and just. Okay,
16:11 this is what we're gonna do.
16:12 Safe progression. Safe progression,
16:15 that's an excellent term, safe progression.
16:18 Okay, and let's hold that for five more seconds,
16:20 4, 3, 2, and 1. Okay, let's bring the arm across now
16:27 and you know we're winding down on the stretches.
16:29 Because we only have so many more we can do,
16:31 don't you? I'm thinking that way.
16:33 So, there is always this old saying
16:35 to enjoy it while it lasts.
16:37 So, really enjoy your stretches,
16:39 because in just a moment we're gonna
16:40 be into something else. Oh! It's interesting,
16:42 as when you stretch. That actually can
16:44 increase strength by 5 percent.
16:46 That's a great, that's a great tip,
16:49 okay, so you just having that good range of motion.
16:51 It's gonna increase that, can you explain that
16:52 just a little bit more there Alex.
16:54 Basically, as you count this in a muscle
16:58 and give it some relief and some increased blood flow
17:01 and you also allow the nerve signal
17:03 to kick back in and it's kind of also
17:05 a stretch response. Kind of like your
17:07 Proprioceptive Neuromuscular Facilitation
17:10 of the stretch response. Okay, very good,
17:13 alright, well let's start into some lunges.
17:17 Who is going first on this one?
17:18 Jonathan. Okay, alright.
17:24 Now, what we're gonna do is, is we're gonna do
17:25 a resistance on the lunge
17:27 and we're gonna go 10 on each side there.
17:29 Harder. But we can always
17:32 go back for another time.
17:35 Get on the side too.
17:41 How many you wanna go?
17:42 Nine. What do you think Jonathan,
17:44 how many can we go. Fifteen. Fifteen,
17:45 okay, good and for those at home,
17:50 you can be doing this without any resistance
17:52 and like modified if you want
17:54 and just go a short period
17:56 and you put that isolation on your thigh
17:58 and keep it going. Okay, good,
18:02 so you can just stay with them as they're doing this,
18:08 without the hard resistance behind.
18:14 And again talk to your partner.
18:16 Let him know if you're going too hard
18:19 or if they need to go harder.
18:20 Obviously there is gonna be some limitations
18:22 on just on how hard you can push each other.
18:24 But this, this a great way going,
18:26 okay now we're coming out of that.
18:28 We're gonna go right into a squat,
18:29 while your legs are still warm
18:30 and you're gonna help him through that now too.
18:32 And let's go 15 squats.
18:38 Keep your hands on your hips.
18:43 Yeah. Very good, work it,
18:46 work it
18:53 and five more
19:02 and now get into a good position.
19:03 Sit back on to it; okay now hold for a minute.
19:09 Good, good, good, good.
19:13 It might feel better to having you do
19:14 this all by yourself here.
19:19 Okay, there is 20 seconds,
19:24 25 and 30, 35, 40, 45.
19:45 Hang in there, you're almost there.
19:46 Almost done Jonathan, hang in there.
19:50 In through the nose,
19:51 out through the mouth. 3, 2, 1, good.
20:00 Now, let me clarify something,
20:02 he is not just about ready to pass out.
20:04 That's not what he is feeling,
20:05 what he's feeling. Is that his legs
20:07 are exhausted right now
20:08 and it's hard to stand up there Is that correct.
20:10 Oh man, you betcha. Okay, guess what?
20:14 My turn. It's your turn. Alright.
20:18 Okay, good,
20:24 notice as he's doing the exercise.
20:30 That his chest remains up, the posture is good.
20:33 The knee is not jutting over the foot;
20:35 it's staying right in there.
20:37 So, he's doing excellent. Good,
20:41 Jonathan is giving him the resistance.
20:42 Fifteen. You feel good Alex. Yes, sir.
20:50 And this is a great way to do a lunge,
20:52 sometimes when people do lunges.
20:53 Is hard on their knees,
20:54 but when we do a lunge like this.
20:56 Puts that focus right there on the thigh and keeps
20:59 it there during the whole workout.
21:04 15, 14. Excellent, good.
21:13 Okay, right into the squats, 15 of them,
21:16 chest up. And those at home
21:17 you can join Alex for some squats,
21:20 you want to get right in there and do it with him,
21:22 without the resistance if you want
21:23 and just work on squatting down.
21:26 Keeping the knees over the feet,
21:28 pushing the hips back,
21:35 good. Okay,
21:41 let's go down and I'm gonna hold with you Alex.
21:43 I felt sorry for Jonathan being all by himself
21:45 so I'll jump in on this one;
21:49 I guess I didn't do that first part though.
21:50 Oh! Boy. There's 10
21:58 and 15 and we're gonna hold it out for 30 there,
22:05 20, 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10, good.
22:22 Now, on that particular, again he's okay.
22:27 It wasn't because of passing out
22:29 or anything they went down. No.
22:30 It just the legs came exhaustion now,
22:33 a key component to what we just did there.
22:35 As we set a goal for a one minute hold,
22:38 but obviously you know both
22:40 these athletes are different.
22:41 Now, Jonathan is used to climbing rocks and hills
22:44 and mountains and going over hill and dale,
22:46 and he is a slighter built than, than Alex.
22:49 But yet, when it comes to lifting weights
22:51 and I don't know Alex, do you do bench presses?
22:53 Not much. Okay, well how much
22:55 would you workout with on a bench press.
22:56 Normally what I workout with is about a 125 pounds.
23:00 For how many repetitions. As many as I can do,
23:03 it probably up above 20. Okay and Jonathan,
23:07 you could probably do that as well, couldn't you?
23:08 Okay, pretty close to that so.
23:09 They're pretty close in strength
23:11 when it comes to pressing. Although when you look
23:13 at their physiques, you can see that Alex is,
23:15 is thicker than Jonathan.
23:17 But yet Jonathan has been training,
23:18 pushing and so, he's got a lot of endurance as well
23:22 and some strength and would actually,
23:24 probably like to get some bulk.
23:25 Like what Alex has got, but Alex also has,
23:29 his muscle fibers, has various types of muscles
23:31 fibers and Alex has probably more fast switch
23:34 muscle fibers naturally than Jonathan does.
23:36 Jonathan may have a few more slow
23:37 switch that's why he can do endurance so well.
23:39 Although you might be good in endurance also.
23:41 But what happens when somebody
23:43 has more fast switch fibers and they give out,
23:45 they're done. They're done,
23:47 we've a girl that we trained that when she's done,
23:49 she's done. I mean, some people can push deeper
23:51 into it and some people can't and so
23:53 what happened with Alex, is when we're going for
23:55 the one minute hold. It was really obvious.
23:58 We weren't gonna get there. No.
24:00 And so what you do at that point
24:01 is you modify the workout,
24:02 you don't get crazy and say no, no,
24:04 you got to do a minute. You know,
24:05 gonna pick him up and make him do it again.
24:07 We don't do that. We modify the workout and say okay,
24:10 minutes gonna be way too much.
24:11 So, let's just go for 30 seconds
24:13 and we were able to give him a goal,
24:14 that he could still attain. Because obviously,
24:16 it was gonna real clear that 1 minute
24:17 just wasn't gonna make it. No.
24:19 So. You'd be getting, you'll be getting more
24:21 of the workout with the one minute hold me up.
24:24 I'm putting you back on. Okay,
24:26 well we're gonna do some calf raises now I guess,
24:29 and I don't know if you guys had a way of modifying
24:32 as you were gonna do it or
24:33 we just gonna go straight calves.
24:34 Straight calves. Okay, alright.
24:39 They both had the same answer on that one,
24:41 okay let's go up and down and up and since you guys
24:47 are in pretty good shape.
24:48 I wanna go a little bit slower
24:49 and we're gonna try and go for 50 of them.
24:51 Okay, so by the time we're done.
24:53 Those calves should be burning pretty good, good
24:58 and good, gonna go way up and for those at home
25:01 you may need to use a stair or a block right now
25:05 to immolate the same movement that they're doing.
25:08 But I make sure to guess, both these guys
25:10 had a pretty good workout by now Alex.
25:11 Yes sir. You feel like you got one done.
25:13 I am. Jonathan, you feel like you have a good one.
25:15 Oh! I loved it. And again I wanna point that out,
25:20 you heard what they said, I loved it,
25:22 great workout. They really have this
25:24 feeling of well being right now.
25:26 The endorphins are surging through their body
25:28 and you maybe watching this going,
25:30 well they're crazy. Well they just do,
25:32 but you're not the one that got the endorphin fixed,
25:34 they are and I always get excited just watching them.
25:36 So I had to jump in and do a little bit of it too
25:38 and you find that when you see people working out.
25:40 You just wanna get in there and do it with them.
25:42 How many we got? Twenty four.
25:45 Okay, 25, starting to feel the calves yet.
25:48 Yes sir, I can go.
25:53 Okay, you're done. Go ahead and finish off the 50,
26:00 good, good, good, good.
26:08 And so if you realize that there's just
26:10 difference between us.
26:11 Some are gonna be able to go more endurance,
26:13 some are not, then you can be real comfortable
26:16 with your exercise and don't feel bad.
26:17 Because you couldn't do 50 right.
26:19 Right. Okay, step back,
26:20 push your heel to the ground
26:22 and we're gonna finish off by stretching out
26:24 and you guys are gonna be very happy
26:28 to have this workout finished, I'm sure.
26:32 Okay and let's switch the other side and hold,
26:40 five more seconds 4, 3, 2, 1 and let's just bend
26:45 to the side and stretch here
26:52 and the other way and turn.
27:01 You might be able to hear still
27:02 over their micro phones, the huffing and puffing
27:03 going on back there, and turn.
27:11 Alright, great, we are done. Okay.
27:17 What you saw was an awesome workout,
27:19 that was done. That you can do at your own home,
27:22 they didn't need fancy equipment,
27:23 didn't need a lot of weights.
27:24 Just using a towel and using a friend,
27:27 you can get a great workout.
27:28 You saw how much they enjoyed it
27:29 and also as you're working out with somebody.
27:31 There is a bonding thing that takes place
27:33 and you get to be friends for a life time.
27:35 As you share this time together.
27:37 But remember whenever we're working out,
27:39 we wanna do it for the right reason,
27:40 we wanna glorify God with our body.
27:42 We claim the promise all the time
27:44 here on Body and Spirit, Philippians 4:13
27:47 which states, I can do all things through Christ,
27:49 which strengthens me. God, bless you
27:51 and we look forward to seeing you next time
27:53 on Body and Spirit


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Revised 2014-12-17