Participants: Dick Nunez (Host), Kyle Gabbert & Jonathon Hopkins
Series Code: BAS
Program Code: BAS000146
|
00:02 The following program is designed to demonstrate
00:03 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. 00:13 If you think home exercise programs are way too easy, 00:16 we have one just for you. It's called high intensity, 00:19 find out how to do it next on Body and Spirit. 00:48 Hello, I am Dick Nunez, Wellness Director of 00:50 the Black Hills Health and Education Center. 00:51 Welcome to Body and Spirit. 00:54 Through my life of exercise 00:55 I have tried all sorts of the workout programs. 00:57 I used to train seven days a week, 00:59 four hours a day and got a chance to work 01:01 with such notables as Arnold Schwarzenegger, 01:03 but over the past 14 years or so 01:06 I have gone with a high intensity workout. 01:09 Now I workout or lift weights 01:10 15 minutes three times a week, 01:13 sound hard well, actually it is. 01:15 But it's very simple as well because 01:17 you just go through the basics 01:18 and once you're done you're done. 01:20 So, we're gonna give you a demonstration 01:22 of a high intense workout, 01:23 this isn't going to be for everybody. 01:25 We will talk to you about how to modify 01:26 it as you go through the program. 01:28 Well, we're gonna get started now 01:29 helping me out today will be Jonathan and Kai, 01:33 both of them are from the Hermosa, South Dakota, 01:35 where I'm at, Jonathan works for me 01:37 as a trainer and therapist and Kai, 01:40 he hangs around and his dad is our counselor. 01:43 So, we're thankful to have both of them out here 01:45 and so we need to loosen up a little bit 01:47 for this workout 01:48 and so we're just gonna stretch back. 01:51 Now stretching actually is not warming up, 01:54 but we're gonna get the 01:55 muscles ready to do something, 01:56 comeback down, let's go back up again, 02:00 stretch back and then comeback down and back, 02:06 way back, stretch your back. 02:09 Now, lets push the hands together, 02:11 you should feel that, your chest, push it hard 02:15 and you need to have your chest muscles 02:16 a little bit warmed up. 02:18 Okay, now what we're gonna do 02:20 is we're gonna hit the deck, 02:22 get down in a push up position. 02:24 And we're gonna do that exercise 02:26 that we're working on as far 02:28 as using the upper back, 02:29 okay straight arms. Okay, push yourself back, 02:33 get your back way up high, 02:35 there you go and now stretch it through, 02:38 keep your arms straight the whole time, 02:39 bring your pelvis down, back up way up, 02:44 this is going to work lots of areas. 02:45 It's gonna work your abdominal wall, 02:47 it's also going to work your upper back area. 02:50 Okay, back up, 02:51 it's kind of stimulating a pull over 02:53 but we're doing it manually 02:56 by just using our body weight. 02:58 So, now we're coming up, 03:00 and the motion of the upper back is to pull down 03:04 and so as we come down through that action 03:06 will be taken place, but in order to go back up 03:08 we have to use a lot of abdominal work as well. 03:10 So, this will be a very difficult exercise 03:15 if you're doing at home and want to modify it, 03:18 then you're not going to do as big emotion 03:20 as these fellows are, 03:21 they're in a good full range, 03:23 good. Kai is pretty long armed and long whelmed, 03:27 so it's gonna be a little more difficult for him. 03:32 Okay, up slowly, focus on that upper back 03:35 as you come down nice and slow, 03:38 now go back up, way up. 03:41 Now just come part way down and go back up again, 03:46 part way down, go back again, 03:50 part way down, go back up, 03:54 now go way down, down, down now push back up again, 03:59 way up high, part way down and back up, 04:05 now just part way down, slowly, back up again, 04:10 part way down and back up, 04:14 gonna go three more times part way down and up, 04:19 part way down, hold it tight and up, 04:24 one more time, part way down and up. 04:29 Alright, go and rest for a moment. 04:33 Could you guys feel that? Oh! Yeah. 04:37 Now, both these guys are in very, very good shape, 04:39 they workout on a regular basis 04:41 and Jonathan even though you only weigh about 160 04:44 or so, but he can bench press 205 pounds 04:47 for several repetitions. And Kai even though 04:50 he is kind of long and lengthy, 04:51 he is a lot stronger than you might think as well 04:53 because he does workout on a very regular basis. 04:56 Alright, we got our air back, 04:58 that's one nice thing about your guys, 04:59 you're kind of resilient and bounce right back. 05:01 Okay, now push up position 05:02 and now what we are gonna do in our push ups. 05:04 We're gonna do what's called 10 second reps. 05:07 We're gonna go down really slow 05:09 and they only gonna be able 05:10 to do about five of them. Well, lets go find out, 05:12 if you think you can do anymore that that. Okay, 05:13 push up position, now down in ten seconds 05:15 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, up 05:26 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, hold it up 05:37 there at the top for a second, 05:38 for those at home you made out, 05:40 you might just do regular push ups, 05:41 do them against the wall, whatever you need to do. 05:44 Okay go down again 1, 2, 3, 4, 05:48 but you don't necessarily have 05:50 to do these ten second jobs 05:52 8, 9, 10, up 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 06:04 hold it up there but for you wives at home 06:06 whose husbands say oh that looks easy 06:08 bring them out here and let them start. 06:10 Okay, down 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, up 06:20 1, 2, 3, 4, 5, 6, 7, 8, up one more 06:31 this will be number 4 down 1, 2, 3, 4, 5, 6, 7, 8, 9, 06:42 and up 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 06:54 Very good fellows very good. 06:57 Alright, now both guys can do many push ups 07:02 if they just were to get on there 07:03 and crank it right off. 07:05 As you can see respiration has noticeably increased, 07:08 fatigue is set in and although 07:10 you workout regularly, do you feel it? Oh! Yeah. 07:13 Okay, where are you guys feeling that? 07:15 Over here, it's right through the chest 07:16 that's okay and shoulder area and also the triceps, 07:19 you can get a lot of work. 07:20 Okay go ahead and come on up, 07:22 so we lets start stretch a little bit. 07:24 So, let's bring the hands back behind the head, 07:27 push your elbows back as far as you can, 07:29 that should feel kind of good right now, 07:31 feel it stretch right in through here, good, 07:33 hollow in there, okay. 07:36 Now, bring it across, 07:39 pull your shoulder blades apart, 07:41 way apart, you should feel that 07:43 in your upper back area Jonathan 07:44 go ahead and turn around, you see it's stretching 07:47 right through there, all through that 07:48 upper thoracic region, that's good. Okay, 07:50 back over the head again and stretch back, 07:56 he is still breathing kind of hard, 07:58 my word I'm gonna have to let you rest 07:59 a little bit here. Okay, 08:02 bring it back a little further, 08:03 bring it back, alright, now bring it across, 08:07 pull your shoulder blades apart. 08:11 Okay, can you see Kai here, he is pretty flexible, 08:15 he can get way back there looks like somebody 08:17 is giving you a hug Kai. Oh! Yeah. 08:19 Don't even look like its you turn around, 08:22 alright lets put one arm up over the head 08:25 and we're gonna pull 08:26 and now you're gonna be stretching the area 08:27 that we worked in beginning, 08:29 that back area right through here. 08:32 Okay, stretch that out 08:33 we're gonna hold each stretch 08:35 for about 10 to 15 seconds make sure you keep 08:38 breathing nice full exchange of air 08:40 in through the nose, out through the mouth. 08:44 Alright, now we're gonna switch over, 08:51 very good keep pulling and hold. Hold steady 08:56 and let's hold for about five more seconds, 08:59 we're looking good, keep breathing and relax. 09:04 Now, we're gonna do some shoulder work. 09:08 Come on front and center, 09:09 we're gonna do what's called 09:10 a lateral raise exercise, now you can use dumb bells 09:14 or you can use a towel to give yourself 09:16 your own resistance going up and down. 09:19 I am gonna act as Jonathan's resistance 09:20 and I know that there are people at home 09:22 when they watch Body and Spirit, 09:23 they like the ones when we do the buddy workouts, 09:25 because then they can workout together. 09:27 So, I'll go ahead and take the charge 09:29 because I enjoy doing this to him anyway. 09:30 Okay, raise up and so I am acting as a resistance, 09:34 keep your arms straight. 09:36 Okay and so now we're going to make sure 09:38 he gets a good workout, 09:39 I'm keeping the resistance, 09:40 I'm gonna try and kee the resistance as steady 09:43 and possible up and down, up and down good and up 09:54 and up, up, up, up, up, up, up, good. 10:01 And up, up again, up again good raise it up, 10:13 keep coming, a little bit higher, little bit higher, 10:15 a little bit higher, little bit higher, breath, 10:17 breath, breath, breath, breath, 10:19 up, up, up okay good. 10:22 Okay, Kai, front and center, 10:26 okay, raise them up, 10:33 and good, just want to keep tension 10:35 on the shoulders here, keep the arms straight, 10:38 work it, work it, work it, work it, 10:43 and up and raise it up, 10:51 come on get up, get up, get up, 10:52 okay, we're gonna go three more times, work it hard, 10:55 raise it up, up, up, up, up, two more. 11:00 Raise it up, come Kai, almost there, 11:04 last one coming up, up, up, up, up, up, up, up, 11:11 okay good. Often times people say well, 11:16 why don't more of them, so I want don't you do 11:17 a few of these Jonathan, you've done this with me 11:19 before and so when I come up, 11:22 the one thing that have to run into is 11:23 when I go for the whole, 11:24 come in a little bit closer to my elbows 11:26 when you come up on this one. 11:28 Okay go ahead and do the whole, 11:29 go ahead and lift off. 11:32 So, you just notice his legs are coming off the ground. 11:38 I would make sure I could still do that. 11:43 Okay, lets go actually, lets do legs next 11:45 because we want to make sure we have enough time 11:46 to get through everything and so during legs, 11:48 we're gonna do some slow squats, always a great. 11:52 Well, actually you know I am gonna do it differently, 11:54 we're gonna do some resistance. 11:56 This work's great when you do squatting, 11:59 you didn't even have to have somebody 12:00 pushing you down but Jonathan 12:01 is pretty good at squatting. 12:02 He works out with a fairly heavy weight. 12:04 So, you're gonna squat down, 12:05 you're gonna go way down 12:07 I am gonna push against his thighs, 12:08 gonna come part way up and back down. 12:11 Part way up and down, we're gonna do 12:14 five of those down there that is 3, and 4, and 5, 12:22 now come way up and then down. 12:28 Good, lets go in part way up, 12:31 I'm keeping the tension on his thighs here. 12:35 Keep your chest up, now way up high, 12:37 it's got to be really important to try 12:39 and keep your chest up, 12:40 as we're going through this kind of pressure, 12:44 the tendency will be to bend way over, 12:48 okay way up, looks like fun doesn't it Kai? 12:53 Last one, you can't wait, 12:55 now neither can Jonathan 12:57 can't wait for it to be done. 13:00 Push against me. 13:03 Alright, get up, get up, get up 13:05 and hold 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10 good. 13:16 Front and center big fellow, okay. Okay, squat way 13:21 down, part way up, back down and up, and down and up, 13:30 very good, push it, all the way up, okay down, 13:36 one of the reasons why we do one and the other 13:38 especially with me like this, Jonathan is still over 13:41 there huffing and puffing and so if we try to go into 13:44 another exercise right away. It will be a little bit 13:46 difficult for him to do. Okay, now way up, way up, 13:51 up, up, up, we don't need that break, way down, 13:56 and down and down and down, okay, now we're gonna 14:05 come way up on this one. Way up, okay and down again, 14:11 push part way up, push part way, push part way, 14:18 keep it tight. Now, hold that for ten seconds 1, 2, 14:26 3, 4, 5, 6, 7, 8, 9, and 10 good. 14:36 You notice the natural tendency for Kai was not to 14:39 just jump up to his feet, that's because those are 14:42 hard. Alright, you guys go and lay down for a moment, 14:45 you deserve a little break, we're gonna stretch out 14:47 the quadriceps, it's important to keep 14:49 flexibility. So, I like you to get a hold of your ankle 14:52 and pull back and you're gonna be stretching the 14:54 quadriceps area. For some at home they go ooh! Good, 15:01 something I can finally do, this is good. 15:08 Okay, both of these fellows are breathing fairly 15:11 heavily still, until the felt what we did, 15:14 which is good. Okay, lets go to the other side now, 15:19 you did spread your legs there I trust Kai, okay good 15:23 get a hold of your ankle pull it back. Also that's a 15:28 good exercise for the gluteus maximus and for the 15:31 low back, because it works on that thigh and of 15:34 stability of their gluteus maximus through the lower 15:36 back area and also the gluteus hamstring thigh end 15:39 which is down in the back of the upper leg which is an 15:43 area that tends to get tweaked every now and then 15:46 especially if we go running all of a sudden 15:48 and we haven't been running in a long time. 15:50 Okay, now lay on your back fellows and we're gonna 15:52 pull your knee up to your chest, you're gonna stretch 15:55 your hamstring, pull it up, hold that. Now, what I like 16:04 you to do is straighten your leg out, 16:06 straighten your right leg out, go ahead and bring it 16:10 up here though, bring it up. Okay, get behind your knee, 16:14 reach your hands behind your knee. We're gonna pull, 16:15 try and keep your leg as straight as you can. 16:18 There you go, and that takes the stretch to another 16:21 level. Okay, make sure you keep breathing. 16:28 Alright, switch legs, start out with your knee bend, 16:31 pull it up towards your chest, 16:35 it's going to bend it, bend, bend, bend, there you go. 16:41 Hold that for about 10 seconds. You guys go 16:45 and keep holding it, I'm gonna get a towel for us, 16:48 because we're gonna need it here directly, alright. 16:52 And now straighten that leg out, and pull back, 17:04 alright, very good. Okay, Kai you go ahead and stand up, 17:08 Jonathan I want you to kneel in front of me here, 17:10 face out away from me. Alright, now I want you to 17:15 fold your hands like this, bring them up over the head. 17:20 We're gonna do a triceps exercise and you can 17:23 stimulate this at home if you're by yourself, 17:25 you can just take a towel, you're going to be pushing 17:28 up with one arm at a time, for Jonathan I'm gonna add 17:31 the resistance for him, so what he is gonna do now is 17:33 push up and he is gonna bring it back down. 17:37 Push up and down, very good and down, push it up, 17:46 this is an excellent exercise for the tricep area, 17:50 it's the muscles right in through here and you can use 17:54 a dumbbell with both hands, but just go up and down 17:57 like that, but the towel will work very well also, 18:02 this maybe is one of the better tricep isolators. 18:06 A lot of times women are worried that they get too 18:08 much fat flapping around there on their tricep area, 18:11 this is a good one for that area, it's not gonna do 18:14 anything about the flapping fat, because fat is fat. 18:16 But it will help you firm up the muscles that are 18:19 underneath the fat and it will give you a firmer arm. 18:25 Doing this high intensity workout will really 18:27 stimulate the metabolism and push it hard, 18:34 push it hard, push it hard, push it one more time, 18:41 push it, push it, push it, push it, push it, push it, 18:47 good job, alright. Now, one thing that's important 18:51 to note about both these fellows, they're both very, 18:53 very fit and if we look at Kai here who isn't panting 18:56 yet. Now Kai is about 6.3 ft Kai and you weigh about 19:01 how much? 150 pounds, 150 pounds, so he is very lean 19:04 and, and I know your parents, 19:06 I know they're lean, I know your brother, 19:08 I know he is lean, I have seen your dogs they're lean, 19:11 no. But anyhow you got a lean family and so the 19:15 genetics are good. Now, here is the reality about 19:17 somebody like Kai, if he goes out walking with 19:20 somebody who is very obese and they were able to 19:22 measure how much fat has been burned during that walk 19:25 you will find that Kai and his father and his brother 19:28 and his mother, they're gonna be burning five times 19:30 as much fat as somebody who is not or that somebody 19:33 who is obese and the obese person says now wait a 19:36 minute, that's not fair, because you look at this guy 19:38 and you go where is the fat? He hasn't got any fat to 19:40 burn, but see that's the point, because he is so good 19:43 at metabolizing fat and that's just been a blessing 19:46 because you never had a fat day in your life, 19:47 I'm sure. I doubt if you father had a fat day in 19:49 his life, I doubt if your mother's have a, had a fat 19:52 day except for when she was pregnant with you and your 19:54 brother. But the reality is you guys have such high 19:57 metabolisms that when you walk your body is so 19:59 efficient at burning fat where somebody who is 20:01 overweight, they're not that efficient. So that's one of 20:05 the reasons why they are as lean as they are 20:07 and that's one of the things I have to explain to 20:08 wellness guests all the time because they say how can 20:11 Jonathan eat so much and he is so skinny. Well, that's 20:14 because he has a high metabolism. 20:15 On your knees fellow, alright. Enough talk, 20:19 to work. Yep. Okay, push up, bring it down and up, 20:29 push it way up, good, focus on those triceps, 20:33 try not to snap it out, think about squeezing the 20:36 muscle, that's better, much better. You don't want to 20:39 jerk your extension, you want to keep it tight the 20:42 whole time and press it through, very good, 20:45 press it, press it, press it out, good. And press it, 20:53 keep going, all the way up, very good Kai, focus on the 20:59 triceps, now one thing we know that, we need to get a 21:01 certain amount of repetitions in for at least 21:04 the duration of the set will last long enough to give 21:07 it a benefit, so if I just really stop and pull, 21:10 and I probably could if I really felt like it, 21:12 and the set might only last for ten seconds or so 21:15 that's not long enough. In the set of exercise we want 21:18 to at least last a minute, so I have got to give him 21:20 enough leeway that he can keep pushing and right 21:24 now he is starting to run out of steam, so I'm letting 21:26 off a little bit, push it up, push it up, push it up, 21:31 okay now what I want you to do is I want you to hold 21:33 it really tight for ten seconds 1, 2, 3, 4, 21:38 you see the trembling going on 6, 7, 8, 9, and 10, 21:44 good job. Alright, now you're gonna stand up Kai, 21:47 you're gonna take the towel and you're gonna hold it 21:51 on the ends, Jonathan you're gonna sit down or you 21:55 actually you're gonna sit down, go and sit down there, 21:57 sit dow. You're not going to be exercising right now 21:59 though. You're gonna hold that, Jonathan you're gonna 22:01 grab that palms up and you're gonna be his 22:04 resistance and he is gonna do some curls with it. 22:06 Okay you want to take it like this, because you're 22:08 gonna need that leverage point. Okay, curl it up 22:13 let him come, now down, remember we want that set to 22:16 last for at least minute. So, give him enough leeway 22:19 that he can work it through, but you can see it really 22:21 isolates the biceps and right now take my word for 22:24 it, Jonathan's biceps are really contracting tightly 22:27 as he is going through the motions here and up, 22:32 very good and Kai is getting a little workout down 22:34 there too, just helping out there. Very good, very good, 22:38 let him get through about five more repetitions Kai. 22:41 There's 1, make sure you keep breathing, lots of air, 22:47 keep steady breathing, do not hold your breath that's 22:49 called the Valsalva maneuver and that will create 22:52 intracranial and intrathoracic pressure 22:54 and that's when people will start having problems. 22:56 So keep it tight, give him three more repetitions, 22:59 make him work, make him work. Well, remember 23:01 he is gonna do it back to you when he is done. 23:03 You know believe on Body and Spirit, do unto others 23:06 as you would have them do unto you. 23:10 And last one curl it up, curl it up, curl it up, 23:17 now go part way down hold up for 10 seconds. 23:20 1, 2, 3, 4, he wants you to pull harder 5, 6, 7, 8, 23:27 breath 9, 10. Good job alright. Alright, now it's 23:35 your turn, good. Did you hear what said, he said 23:39 good. He wants to try this too okay, make sure the 23:42 palms are up. Jonathan will be glad to oblige you here, 23:45 okay curl it up. Again we want to give him enough 23:50 leeway Jonathan, that's gonna, so that's gonna last 23:52 for about a minute. So, let's try and get him 23:54 through about 10 or 12 repetitions there. 23:59 Very good, now Kai, your job is to pull as hard you 24:02 can there. Now pull it up hard, it's amazing how much 24:05 resistance that little towel could be and pull it up, 24:10 this is a very common thing that bodybuilders do 24:12 before competitions, in fact there is a lot of 24:15 famous footage of Arnold and his good friend from Italy, 24:19 Franco Colombo, who was also Mr. Olympia, they often 24:22 times would pump up just using a towel, pulling it 24:25 back and forth. A lot of times in the old times in 24:26 the old days pump up rooms, that's all they had was just 24:29 some towels and some dumbbells. Okay, lets give 24:33 three more repetitions Jonathan, pull it strong 24:36 Kai now, hit as hard you can. Turn the intensity up, 24:40 pull it down, fight against him, pull it hard, 24:44 pull it hard, pull it, there you, one more time and 24:51 pull it, pull it, come on and down part away, now hold 24:57 for ten 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10 good. 25:07 Okay, let's go ahead take the towels off the set 25:10 please Jonathan. How did that feel? Good. 25:15 Had a good feel, now you lift weights on a regular 25:17 basis how did that feel compared to the weights, 25:19 does that still feel pretty good. Oh! Yeah I got a good 25:21 burn out of that. Okay, lets go ahead and do some calf 25:24 raises, you guys put your hand on my shoulder there 25:27 and lets just get some nice full range of motion there, 25:29 way down okay, now we're gonna put a little variety to 25:33 these as well. I want you to do five slow ones there, 25:36 there's 3, 4, 5, now give me ten fast 1, and 2, and 3, 25:46 and 4, and 5, and 6, and 7, and 8, and 9, and 10, 25:52 slow, slow don't fall on, up, good, way up high, 25:58 way down three and down and up, four down and up 26:03 ten fast ones 1, and 2, and 3, and 4, and 5, and 6, 26:09 and 7, and 8, and 9, and 10 and five slow ones now. 26:15 Somebody asked me what do the fast ones do, 26:17 and I said they hurt, they hurt a lot. Okay, one more 26:22 slow one and ten fast ones and go 1, and 2, and 3, 26:27 and 4, and 5, and 6, and 7, and 8, and 9, and 10 and 26:35 good job fellows you're all done. 26:36 Thanks a lot, great work out. 26:41 As you can see you can get a great hard work out in the 26:45 privacy of your own home and that's a lot of fun to 26:47 workout with somebody else, as you saw both of these 26:50 fellows had a great time even though they are 26:52 working out hard. The smiles came to their faces very 26:54 readily because it feels good to take your body and 26:57 work it hard. 'Cause that's how God designed us. 27:00 He designed our muscles to work if you don't use your 27:02 muscles, you start to lose them, as we get older we 27:05 start getting weaker and we just blame it on old age. 27:08 Well, there is people like Jack La Lanne out there, 27:10 who have shown us that age is just an excuse that many 27:13 people use and that's a reality, while I'm gonna get 27:16 older, but you can battle that by getting into a 27:18 regular exercise program and the harder you work 27:21 obliviously the more you're gonna get out of it. 27:23 But these fellows they workout hard but they always 27:26 try and do it for the right reason. Both of these young 27:28 men are devote Christian fellows and they what to try 27:31 and do everything to glorify God in everything they do, 27:33 whether it be eating or drinking or in their 27:35 exercise and definitely both of them echoed the words 27:38 of Philippians 4:13 which states, I can do all things 27:42 through Christ which strengthens me. 27:44 It isn't what we can do on our own but what we can do 27:46 through the power of the Lord. Thank you, 27:48 for joining us, we look forward to seeing 27:49 you next time on Body and Spirit. |
Revised 2014-12-17