Body and Spirit

Straight Training

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez (Host), Jonathon Hopkins and Leif Sjoren

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Series Code: BAS

Program Code: BAS000158


00:02 The following program is designed
00:03 to demonstrate simple workouts that
00:05 you can use to improve your health.
00:08 Be sure to consult your physician before
00:10 beginning any exercise program.
00:15 You can get a really good strength training workout
00:17 in your own home without using equipment.
00:20 Want to know how? Stay tune and find out
00:22 next on Body and Spirit.
00:51 Hello, I'm Dick Nunez, Wellness Director of
00:53 the Black Hills Health and Education Center,
00:55 welcome to Body and Spirit.
00:58 When people watch body and spirit sometimes they
01:00 wonder what can you really get a good strength
01:02 workout by going through such a simple program,
01:06 the answer is yes absolutely you can.
01:09 Now we're gonna to do that just now, we are
01:11 ready to begin helping me out today will be
01:13 Jonathan who works for me as a therapist and a
01:16 personal trainer at the Black Hills and Leif,
01:18 who is a student at Tamarack Springs Academy
01:21 in Polebridge, Montana. Before we do this, we're
01:24 gonna have to warm up just a little bit.
01:25 So, let's do some arms circles, go up and around
01:30 to the front, want to get those shoulders
01:33 loosened up, get the blood circulating, get the
01:36 heart pumping a little bit, warming up will help you
01:40 to accomplish more. By, warming up is also part
01:44 psychologically as you get mentally prepared to
01:46 workout, your body is ready to go.
01:50 Alright, now let's go back the other way.
01:53 Professional athletes often times have to be
01:55 ready to go at a moments notice so, so much of it is
01:58 just the mental preparation you can't
02:00 just warm up, and warm up, and warm up,
02:02 all the time or you would be absolutely exhausted
02:06 just warming up. Okay three more times, alright.
02:15 Now, the first exercise we're gonna do is
02:19 probably one of the best exercises for the upper
02:21 body that people tend not to want to do and that's
02:25 push ups, but yet when people do them they can
02:28 make fantastic progress and if you can't do regular
02:31 push ups, you can do them against a wall.
02:34 We had little 86-year-old lady do push up's against
02:37 the wall that's how she started then she went
02:40 down and start doing them of her knees and
02:42 then she started doing regular push ups and got
02:44 so she could do 16 regular push ups to the
02:47 shock of woman much, much younger then her
02:50 and they wondered how in the world she did,
02:51 she said I did it by following Body and Spirit
02:54 and start very simple and I was able to
02:56 work my way up. But, these fellows are
02:58 both very accomplished at doing exercise and
03:02 doing push ups, and they would like to go for it.
03:05 Now again push up position and we're gonna
03:07 to see how many they can do and I don't even know
03:09 how long this might take, it might take the whole
03:11 half hour, we'll find out, okay push up position try
03:14 and stay together, very good, there is 2, 3, 4, 5, 6,
03:24 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21,
03:42 22, 23, 24, 25, 26, 27, stay together 28, 29, 30,
03:55 31, 32, 33, 34, 35, 36, okay Leif, I think you're
04:03 done 38, 39, 40, 41, 42, 43, 44, 45, 46, 47, breath,
04:22 breath, breath alright. Now that's why we call
04:28 taking it to momentary muscular exhausting.
04:32 Now Jonathan, if somebody would offered
04:35 you a million dollars for another one could you've
04:37 done it, not in millions, no way. Its' not gonna
04:39 happen and Leif, you went out of gas little bit
04:42 sooner and I know you wanted to because he was
04:44 open to hang in there just a little bit longer,
04:46 but that was a very good routine there.
04:49 You guys did great and I know you have felt it,
04:52 you both felt it right. Oh! yeah, okay and so
04:55 when you tell people if you do push ups until you
04:57 are absolutely can't what kind of training
04:59 effect is gonna give you. Well, bottom line is
05:01 gonna give you a good one. Now one of the areas is
05:04 more difficult to work of this way is your upper
05:07 back, but we came up with an exercise
05:10 that does that. So, Jonathan I want you
05:13 to go ahead and demonstrate a couple.
05:17 Now keep the arm straight come through
05:20 and then back alright. Okay get in position,
05:23 okay go ahead, head down first, okay you're
05:26 going that wrong okay let's go together now up,
05:29 bring the head down Leif, there you go and that
05:33 come through, now come up get the hips way up,
05:36 bring your head down more back, back, back,
05:38 back there you go, now down just went through
05:42 and back up, up, up, up and down through this is
05:47 a very difficult exercise then one that can make
05:50 you very, very sore in fact, the first time
05:53 Jonathan did it he got very sore so be careful,
05:57 you don't have to go as long as these guys are
05:59 they wanna give themselves a really good
06:01 workout, so we're gonna push a little bit here and
06:04 back up, and up, up, up, up, we're gonna to do five
06:09 more fore ones there and back up there is one,
06:14 you also feel this in your abdomen a lot because
06:17 you have to stabilize your trunk push up
06:22 there is two for somebody the older folks at home
06:24 you might find this one little bit difficult to do,
06:27 but you can do a modified version of it possibly
06:30 don't go all the way down, you might be
06:32 alright, come down through, back up, push it.
06:38 On Body and Spirit, we have to try and make sure
06:40 that are gonna meet the needs of many different
06:42 types of people, way up, now hold it there,
06:46 now just come part way down, back up again,
06:51 there you go, part way down, and back up,
06:55 up, up, up, part away down and back up,
07:01 part away down and back up, one more time
07:06 part away down and back up, very good.
07:11 Alright fellows, okay up to the feet.
07:17 Did you feel that Leif, yeah, okay.
07:19 Jonathan don't have to ask, alright let's go and
07:22 stretch out, put your hands behind your head,
07:24 pull your elbows back and fill a stretch in
07:27 through your chest as you doing it, feels really
07:30 good to stretch muscles you just been work very,
07:32 very hard. Okay give yourself a hug,
07:35 wrap around, pull on the shoulders, try and
07:38 pull the shoulder blades up hard as much as you
07:40 can, even try and go more there Leif, there you go
07:42 that's better pull it up hard, right through there,
07:45 okay now hands behind the head again push the
07:49 elbows back, stretch your chest,
07:56 alright and come back through and grab a hold,
08:02 hold your shoulder blades apart as much as you
08:04 can that's good Jonathan perfect okay.
08:08 Now let's go on to latissimus stretch,
08:10 bringing an arm up over the head, grab the
08:13 elbow and pull back, there you go that's good,
08:16 stretch through there very good is that what you felt
08:21 that last exercise in through here, okay.
08:28 Alright, let's switch we're gonna have to show that
08:32 to some of the folks back home Jonathan.
08:37 Okay and hold that 10 more seconds, breath
08:43 in through the nose, out through the mouth,
08:49 okay very good. Now Leif, if you could get the
08:52 towels for us please, get all three of them.
09:00 What you're gonna do is you're gonna grab that
09:01 like you grabbing the knob of the bat and grab
09:05 beneath it and you're gonna pull up like you
09:08 drawn up and then down, we're gonna do ten times
09:12 that way make yourself work way down and up,
09:15 nice and slow, really working, pull it up
09:19 and then down, pull it up and then down,
09:23 pull up and down, pull up and down, three more
09:29 times, pull it make yourself work, pull it and
09:34 down, and pull it and down, now we're gonna
09:38 go out to the side, again make yourself work,
09:41 and up and down, and up, pull both ways nice and
09:47 slow, work it, and up and down, contract the
09:53 shoulders as you doing it, work it hard, and up
09:58 and down, and up, and down, two more times,
10:03 up and down, and up and down, alright.
10:08 Now switch it over, grab draw up in a upright roll
10:14 motion, pull up and down, pull up and down,
10:20 pull it up and down, pull up and down, and up
10:27 and down, pull up and two more times,
10:32 pull up and down, last one up, now out to the
10:37 side, go up and down, and up and down, and up and
10:45 down, and four, down five, five more times
10:50 work it, six and seven and eight two more and up,
11:01 last one and up, okay. Now take your towel grab
11:06 a hold of it, bring it up in front of you, and try and
11:09 pull it apart, pull, pull, for ten seconds pull, pull, 6,
11:16 7, 8, 9 relax. Okay again make it out
11:25 and pull, try pull it up hard, 10 seconds, pull,
11:30 pull, pull, pull, pull hard, pull relax,
11:36 very good okay. Let me hang to it for a moment
11:39 go and stretch your shoulders, bring one arm
11:42 across, there you go, you're doing it right.
11:47 Very good, alright switch it over the other side,
11:57 breath in through the nose out through the mouth.
11:59 You can see both these fellows although they
12:01 young and fit, they already starting to breath
12:03 got to hard so, we're doing something right.
12:06 Well sweat starting to pour them on the
12:07 forehead, they are gonna feel like they had a good
12:10 workout by the time we are done here.
12:12 Okay, that's it there is your towel.
12:17 Now we're gonna to do our bicep training,
12:19 we're gonna hang it over the right hand,
12:21 we're gonna grab underneath, we're gonna
12:23 reach out in front of you and I want you to really
12:25 work, go slow and then down slow, pull up slow,
12:31 down slow, up slow, down slow, contract
12:39 down slow, contract, do it slowly, pull it down,
12:44 contract go way down, way down, and up and
12:50 down, and up and down, reach out and curl it and
12:57 down two more times, curl and down, and curl
13:05 and down, alright switch the other side,
13:11 okay curl it up, nice and slow, keep it slow, keep it
13:16 slow, and curl up and down, and curl up
13:26 and down, and up and down, and up and down,
13:35 and up and down, and up and down, go and drop
13:41 the towel, we're gonna do one more set at this time
13:44 we're gonna block ourselves, curl up and
13:48 down, and up and down, curl up and down,
13:55 curl strong and down, nice and slow flex and
14:00 down, and flex and down, curl up and down,
14:07 now curl it strong and down, and up and down,
14:13 one more time squeeze it up and reach out,
14:17 switch over now curl up and out, curl up and out,
14:24 and curl, make yourself work, there is four and
14:30 five and six, curl it and seven, curl strong,
14:39 curl it up, and curl up, one more time, curl it,
14:47 and relax. Go ahead and get
14:48 a hold of your towel again.
14:52 Okay, we're gonna grab a hold here,
14:55 we're gonna press down, bring it up, press it down
15:01 and it up, nice and slow way down each time
15:04 press it down, and press, and press, and press,
15:18 and press, ten more times push, and push, like your
15:24 triceps work, focus on it, work it hard there is five,
15:31 five more times 1 and 2 and 3, two more press it
15:41 4 and 5, good shake it out okay.
15:47 Now, we're gonna go the other side, okay press
15:51 down and press way down each time and push,
16:00 and push, walk the elbow out each time,
16:04 we're working the triceps, push down, and 8,
16:09 and press, and press, and press 11, press it down,
16:18 and press, and press, and press five more times,
16:25 push it down, and push, and push, and push, last
16:32 one push it down, okay now we're gonna take it
16:36 back here like this, we're gonna push out, and push
16:40 out, and press out, and press, and press,
16:48 and press, each time way out, 7, we're gonna go
16:52 15 of them, there is 8, push it out 9, push it out
16:57 10, push it out 11, and push 12, push 13,
17:05 push 14, one more time, press it out good.
17:10 Switch it over, okay push out, and push, and push,
17:20 and push, 15 again, there is five and press,
17:26 and press, and press, and press, and press,
17:34 five more 1 and 2 and 3 and 4 last one and 5, good.
17:44 Alright Jonathan go and take them off.
17:47 Alright, let's relax the upper body little bit by
17:52 doing some shrugs up and around, way up high,
17:58 way up high, way up high, five more times,
18:02 around, and up and around, up and around,
18:06 and there is four last one now we go into the other
18:10 direction, up and around, up and around,
18:14 up and around, and up, and up, and up, and up,
18:22 and up, and up, and up, now straight up and
18:29 down, way up and down, and up and down, and up
18:36 and down, and up and down, up three more
18:42 times lift it up and down, and up and down,
18:48 one more time up and down, tip your head to
18:51 the side, now the other way, and tip, and tip back
19:03 to the left, now to the right, now turn to left,
19:11 turn to the right, turn to the left, turn to the right,
19:19 and turn, and turn, one more time turn,
19:26 and turn good. Alright, the next exercise
19:30 we're gonna do, I mentioned in the
19:32 beginning that the push ups are great upper body
19:35 exercise, the next one we're gonna do is a squat
19:38 motion, but since we are not gonna be using any
19:40 weight we're gonna have to add little variable into
19:43 it, so what we're gonna do is what's called Ten
19:45 Second Repetitions, we're gonna go down in
19:48 10 seconds and we're gonna go up in 10
19:50 seconds and it's guaranteed to give a good
19:54 leg work out. Alright, so across your arms get in
19:57 position, squat down slowly 1, 2, hips come
20:02 back 3, 4, 5, 6, 7, 8, 9, 10, up slow 1, 2, 3, 4, 5, 6, 7,
20:18 8, 9, 10 down slow important thing on these
20:23 is to keep your chest up, keep the knees over your
20:26 feet, sit back into your squat 7, 8, 9, 10, up slow
20:33 1, 2, 3, 4, 5, 6, 7, 8, 9, now back down 1, 2, 3, 4,
20:48 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, back down
21:05 slow 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, up slow 1, 2, 3, 4,
21:22 5, 6, 7, 8, 9, back down we're gonna do two more
21:30 2, 3, 4, 5, 6, 7, 8, 9, up slow 1, 2, 3, 4, 5, 6, 7,
21:46 little slower 8, 9, back down 1, 2, 3, 4, 5, 6, 7, 8,
21:59 9, 10, up slow 1, 2, 3, 4, 5, 6, 7, 8, 9, now we're
22:10 gonna go down or we're gonna hold, hold we're
22:13 gonna hold for 30 seconds right there,
22:16 very good, hold it, hold it, hold it, there is five,
22:22 very good, very good 10, 11, 12, 13, 14, 15, 16, 17,
22:34 18, 19, 20, good job guys. Alright, as you can see
22:43 both fellows are sweating nicely and little bit tired,
22:47 so now we're gonna let them stretch out go and
22:49 put your hand on my shoulder and get a hold of
22:52 your ankle and stretch your quadriceps,
22:55 you'll feel good to stretch out after all that.
22:59 Do you feel that Leif, okay no doubt about it
23:02 they are both pop and pretty good.
23:07 And they are trembling, wonder why?
23:10 I wonder why? Okay let's go
23:15 and switch, go the other foot,
23:25 very good let's hold it for few more seconds.
23:31 Alright and relax, let's go and do some
23:35 calf raises now. We're gonna go way up high
23:38 on your toes and way down, way up,
23:43 way down, way up, way down, and up, and down,
23:51 and up, and down, and up, and down, and up,
23:58 and down, and up, and down, now ten fast ones
24:02 up and up and three and four and five and six and
24:08 seven and eight and nine and 10.
24:11 Now slow, up and up and up and up and up and up
24:25 and up and up two more times way up high,
24:31 now hold it the top okay fast ones ready down one,
24:35 down two, get together 3, 4, 5, 6, 7, 8, 9, 10,
24:45 and slow, slow way up and down, way up and
24:50 down, way up and down, way up and down, last
24:56 one and up and down, very good, okay.
25:00 Now we're gonna stretch the hamstring out, step
25:03 out up on the heel, bend the back leg, lean forward
25:07 into it, keep your chest up and hold your stretch,
25:11 and stretch in the back of the leg,
25:19 okay five more seconds Leif, you're still little
25:22 trembling there. Oh, excuse me Leif.
25:27 Okay right there, okay chest up on the heel,
25:43 okay relax. Now we're gonna step back, push
25:48 the heel to he floor,
25:58 and five more seconds there,
26:02 looks good fellows, now back the other way,
26:09 cool down always is the best part.
26:11 You know, you've got all the hard stuff done,
26:13 now you can just relax and enjoy of the words
26:16 of a good workout. Okay, to finish up we just
26:21 gonna do some trunk turns and turn, and turn,
26:31 and turn, and turn, one more time and turn.
26:39 Alright, Leif, Jonathan thanks
26:41 a lot, we are all done.
26:46 Getting a hard workout does not take fancy
26:49 equipment or even going to a great Gym certainly
26:51 those are beneficial things if you
26:53 have access to them. But, if there is a will
26:56 there is a way of getting a good workout.
26:59 I always tell our Wellness guests, where there is no
27:02 will there is no way, so they can have the greatest
27:04 equipment around. It can be right in their basement,
27:07 it can be in the next room, but if they don't have the
27:09 motivation to go and use it they are not going to,
27:12 but people ask me about such products as Bowflex
27:15 or Soloflex and they say are they good products,
27:17 and I say yeah they work fine and you usually find
27:20 them at good yard sales because people are tying
27:23 to get rid of them for at least a portion of what
27:25 they bought them for because all they did was
27:27 collected them they never did use them.
27:29 So, doing the exercise is the important thing and
27:32 as you saw just by doing a workout with just a
27:36 towel you can get a great workout, but these guys
27:39 always wanna do it for the right reason, so try
27:41 and glorify God with your body and they are
27:42 claiming the promise of Philippians 4:13 which
27:45 states, I can do all things through Christ which
27:48 strengthens me. God bless you, thanks for joining
27:50 us look forward to seeing you next time.


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Revised 2014-12-17