Action 4 Life

Circuit / Time In The Gym

Three Angels Broadcasting Network

Program transcript

Participants: Casio Jones (Host), Marcie English

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Series Code: AFL

Program Code: AFL000054


00:01 The following program presents workouts
00:03 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, this is Casio Jones and you're watching
00:33 Action 4 Life. On today's episode we're gonna
00:36 do some quite different, lot of fun,
00:39 all you're gonna need is a pair of dumbbells.
00:41 We're going to show you how to do a circuit.
00:43 Circuit? What's that? A circuit is a formal
00:46 workout that you do nonstop and with a series
00:49 of exercises. We're gonna show you how
00:52 to do this effectively and it's gonna be
00:54 a lot of fun, so be prepare for great workout
00:56 as soon as you get back. We're going to
00:58 checkout this wellness tip and
01:00 we're gonna have fun when we get back.
01:07 When choosing aerobic exercise routines,
01:09 carefully consider three primary factors, a)
01:13 Safety b) Actual benefit offered, and c)
01:16 Time required to achieving training
01:20 benefits. Look for the best way.
01:25 Alright, good information, it's important when
01:28 you're doing aerobic exercises to really pay
01:31 attention to routed and your form goes together.
01:34 You're ready to have some fun Marcie?
01:35 I'm ready. With me today is my friend Marcie
01:37 English and we're gonna demonstrate how to do
01:42 the circuit, circuit Marcie, you've done circuit
01:44 training before a lot. I have, so, you like it?
01:46 I love it. it's intense that's why I like it.
01:48 Yeah, and it's, it's something to be done
01:50 in a short amount of time, yep.
01:51 And if you don't have a whole lot of time to
01:53 dedicate that day, you can just knock them out
01:55 and just by using the resistance training
01:58 exercises you get aerobic training at the same
02:00 time. Right, okay, right. So, our first exercise
02:02 what we're gonna do, we're gonna do some
02:04 different we actually gonna warm-up with you.
02:05 Oh! What you said, you said what?
02:08 That's right, we're gonna warm up with you.
02:09 So you know, I could normally, we always
02:12 warm-up, that's right, doing our little segment,
02:14 but in those segments we're gonna warm-up
02:15 with you, okay. Well first exercise
02:17 we're gonna do, we're gonna do a shoulder roll,
02:19 I'm gonna do this big circle shoulder roll
02:20 ten forward, that's a two, three, four, five,
02:26 yep, six it's gonna chest seven, eight,
02:30 nine and ten. Let's go reverse and one,
02:33 getting to back of our shoulders, two, there
02:36 is three, four, five, six, seven, eight,
02:43 nine and ten. Now, we're gonna do a little jogging
02:46 at place, okay our lower body's ready
02:48 for being warmed up. The secret of warming
02:50 up the body is that which you wanna do,
02:52 you wanna get blood flow, you wanna get
02:54 blood flow to the areas to the muscles that
02:56 are now about to work. That we're gonna work,
02:58 yep. And they're getting warmed up.
03:02 I think I'm doing high knees and you're
03:03 doing low jog. You know what? I'm not
03:05 talking to you already. That's okay though.
03:06 I just wanted to put a, we got a long way to
03:08 go in the segment, that's right, and you're gonna
03:09 treat me like this right at the gate,
03:11 that's not fair Marcie. It's got little more
03:13 energy; I'm only younger, it's okay. Marcie,
03:14 that's something you need to know, Marcie English,
03:16 that I'm younger first of all.
03:17 Marcie English I'm gonna have to talk to Michael.
03:18 It's important. Okay, the third squat,
03:20 let's go third squat, and two, this is gonna get
03:23 our legs little warmed up and four, and five,
03:28 and six, and seven, and eight, and nine, and ten.
03:35 Excellent, good job. Nice, warmed up.
03:37 Alright, you should be warmed; we're warmed,
03:40 so you should be warmed. Our first exercise
03:42 we're gonna do at the circuit.
03:43 What we're gonna do, we're gonna do
03:45 a series of exercises about seven of them
03:47 nonstop. These are exercises you've seen
03:50 before, so it's not really gonna be surprising
03:52 to you because we're not gonna do a whole lot
03:53 of instructions we're gonna go straight
03:54 to next exercise. Okay, yes. In this way just
03:58 what a circuit is, is not nonstop. Once you
03:59 complete the amount of exercise that you have
04:02 then you rest. Then you keep going again.
04:05 So we've got seven of them without before us.
04:06 We've got seven exercises, we're gonna do
04:08 straight through, yeah, no rest, God.
04:11 Are you ready? I'm ready. Alright,
04:12 our first exercise we're gonna do you know
04:13 push ups. And we're gonna knock out 15, ready?
04:17 Yeah, here we go. Let's go to work, let's go.
04:21 One, two, now you can talk about, three,
04:24 my modified version, four.
04:25 Well, you can talk about it.
04:26 Well, I can talk about it. Five, six, 'cause this,
04:29 if you wanted to do, seven, under knees, eight,
04:31 you can, nine, make sure the top of your,
04:33 ten, for the same, had a still level.
04:35 One, two, not bringing your neck down, three,
04:39 it doesn't make the push up over, four, and five.
04:42 Alright, our next exercise we're going to,
04:43 with our real lunge. This is a lunge you step back,
04:48 it's not before lunge, but reverse lunge,
04:49 right, let's go, right side first? Right side first,
04:52 let's do eight each leg. Alright, here we go.
04:54 There is one, oh! Two, again I'm heady, okay,
04:58 I don't know what that's about? It's three;
05:03 important with your lunges is to comeback
05:04 to feet onto your hips, so you're not in that
05:06 surfer position, right. You don't get all like
05:09 this, and it's five, wobbly comeback, and six, seven,
05:20 and eight. Here we go, oh! You've got two legs,
05:23 I'm sorry. You've got two legs, I do.
05:25 Bent-over row, this time we're gonna do,
05:28 it's little different, we're gonna do reverse
05:29 grip, yes. Instead of doing normal grip,
05:31 it's reverse grip this way. Here we go,
05:33 it's one, elbow straight back, two,
05:35 Tom you come here, three, four, five, six.
05:44 How many of these we're doing? Eight, alright,
05:46 no, no I mean fifteen. Oh! You're just counting,
05:48 ten, under count, one, two, three, four,
05:53 that would have been funny, five,
05:55 well that would have been funny.
05:56 Alright, our next exercise we're gonna do
05:57 is the side kick, we're gonna do just two
05:58 variations, she is gonna do a bent leg and
06:00 I'm gonna do just straight out, here we go.
06:01 Tennis leg, two, I would like put hands up
06:04 for balance, three, four, it helps me, five, you
06:08 want to go, six, slightly back with the bent,
06:10 seven work the gluteus, eight, eight, nine,
06:14 and ten. Other side, alright, requires balance
06:16 I know I just can say wait, two, this is not
06:18 my beat side, you could share, three, four,
06:20 a fall, five, six, seven, eight, look at camera
06:26 on me, I'm balancing the thighs.
06:28 Okay, get it off of me, get it off.
06:31 Okay, and next we are gonna do,
06:33 it's gonna be a curl and press, okay.
06:35 We're gonna curl and press, ready? It's one,
06:41 two, three, when you're doing circuit you
06:45 wanna focus a lot on your weight selection,
06:48 right? Four, of course because the wraps
06:50 are gonna be higher, right, five, and a focus
06:54 is nonstop movement, six, of the workout.
06:59 And so, you're focusing on keeping your
07:01 muscles moving, burning those calories,
07:04 getting your heart rate up there and so
07:07 you are maximizing the time. This is ten.
07:09 Thank you. We're gonna do fifteen? Oh!
07:10 Yeah, we're gonna do fifteen. Alright,
07:12 let's do it, let me comeback this for a while.
07:13 Yeah, that's kind of benefit of the circuit
07:18 since you're going through so many different
07:19 exercises you get a real good break before
07:22 you come out to that body part again.
07:24 Last one, five, good job. Alright, now we got
07:31 side planks, yes I love planks. Okay,
07:34 so here we go on our side here and we're
07:38 just gonna rise up, you put your hands here
07:41 and support yourself with feet flat and we're
07:42 gonna raise up. It's one, two, three, four;
07:48 we're gonna do ten of these, five, six, seven,
07:55 eight, nine, and ten, ten. Turn around this side,
08:01 now a modification on this instead of your
08:03 legs straight, bend your knees and
08:05 rise up like this. And you could also put one
08:07 foot out in front, yes, right, yep.
08:15 What number is that Marcie? Six, seven,
08:17 we are little off, here we go, eight, nine,
08:20 ten. Alright, we're gonna spin around and
08:24 we're gonna do an ab workout, an ab exercise,
08:27 yes. This was kind of different,
08:29 we're gonna sit up and we're gonna punch.
08:31 One, two, two, three, I'm counting wrong,
08:36 four, that's okay, you count for me? Five,
08:39 six, seven, eight, really want a twist,
08:43 nine, to get that ab engage, ten, keep going,
08:47 eleven, twelve, thirteen, fourteen, and fifteen.
08:55 Beautiful, nice, good job. Alright, that
08:58 was the end of circuit. We did seven exercises
09:01 in each body part and it's a fact,
09:04 we're feeling it. Well give us about another
09:07 30 second rest, yeah, then we'll heat again,
09:10 is that with you? Yeah, I'm ready;
09:12 let's get some water, alright.
09:15 You know water is good. Hydration
09:17 is the key, very important.
09:19 You always want to keep yourself hydrated,
09:20 especially when you are working out.
09:21 You always, what is that 7-8 ounces?
09:26 What's that? Water, yes, you want to keep
09:27 yourself hydrated on a regular basis.
09:29 You can lose so much water, just from
09:33 exercising, yeah, and so it's important to keep
09:34 yourself hydrated. Alright, break time is over
09:36 let's go back to work. Oh! That's so quick.
09:38 Anymore water no, no. Here we go push ups.
09:41 Oh! That's right. And I just flip that over,
09:44 alright. Here we go. We do fifteen again,
09:47 let's go, fifteen. One, and there is a lot
09:50 of variations, two, to push ups too, three,
09:51 because you can do wide, four, inside, five,
09:55 six, seven, eight, nine, ten. Yes, this is how by
10:02 moving your hand position, yep, makes a difference.
10:06 But it also work different muscles, and five.
10:09 Excellent, good job. Reverse lunge right,
10:12 your lunges, you are good. I'm getting and
10:13 it's all up here, here we go, takes me minute
10:15 to got it, right leg let's go back. One, two,
10:20 you never want to get your knee touching
10:22 the ground, three, four, five, starting to
10:32 feel these, six, oh! Yes, two more, seven,
10:38 don't forget you got two legs, eight.
10:40 My name is not Marcie. You'd be awesome
10:43 if it was. Oh! Bent over row,
10:48 fifteen let's go the other way, here we go,
10:50 one, two, three, four, elbows goes straight
10:56 to back, five, six, pull, seven, eight,
11:01 this is your back, nine, ten. Five now,
11:04 one pull, two pull, three pull, four, four, and five.
11:12 Excellent. Alright see now I forgot, side kick.
11:14 Oh! Here we go, good thing you're here.
11:17 Exact 45 degree angle to the rear, one,
11:19 too close you're gonna kick me, two,
11:21 I won't let that happened, three, four, five, six,
11:26 seven, you can squeeze on this little too
11:30 at the top, yes you can, nine, ten. Other side,
11:34 oh! Ten, one, I was doing fifteen, two, its okay.
11:38 I know you wanted ten, three, yeah, four,
11:41 five, six, is it up for Casio, seven Marcie,
11:46 eight, nine, and ten. Shoulder press,
11:50 curl and press. Now, yeah, here we go,
11:53 curl and press, curl and press. Alright,
11:54 let's go, let's curl and press, there is one,
12:00 curl and press, there is two, curl and press,
12:06 there is three, curl and press, there is four,
12:11 you're gonna have to find some new, curl,
12:12 okay sorry, here we go. Thinking something.
12:14 How about? Go off this, come down, there you go,
12:19 much better, curl and press, come down,
12:22 now I lost count. Press, come down,
12:26 is that better? Much better, let's do again now,
12:27 curl, are you counting? We got four more.
12:31 Okay, I don't know if that's right,
12:33 but you at home know, you're supposed to do
12:34 fifteen, here we go, three, how you're feeling
12:37 these? Here we go, two, four, no I'm counting
12:41 down, oh! My bad, I'm starting one just
12:43 let me okay. Okay, you got it. Here we go put
12:46 them down. Alright our next exercise we're
12:49 gonna do our side planks, side planks.
12:51 Alright, you're ready? Ready. Let's do this.
12:55 Once again the elbows down support,
12:56 hands for just support when you rise for ten.
12:58 Let's go one, two, now if you are at home
13:02 you feel like you need to take a break,
13:03 that's okay, take a break, jump back in,
13:08 is that eight? When we raise the head,
13:09 yep nine, that hip up, and ten.
13:12 This is working your side oblique alright, big time,
13:14 feels good. Oh! Yeah, here we go,
13:16 let's go one, one, two, three,
13:20 and then you focus some more catches and
13:21 this one like hip up, five, okay, hip up, six,
13:25 hip up, eight, hip up, nine and ten.
13:30 Okay, spin around, spin around, let's do our
13:33 crunches, crunches, punches, shoulders up,
13:37 let's go one, two, fifteen of these, three,
13:43 four, five, six, rotate, rotate, six, seven,
13:49 I was gonna say rotate, eight,
13:50 but I guess rotate some more sophisticated
13:51 exercise, nine, some more educated,
13:52 that's some more educated, ten,
13:54 you are little bit more eradicated than me,
13:56 twelve, it happens with age, thirteen,
13:59 once again Marcie. I'm just pointed out, fourteen,
14:01 fifteen, you can't take it, yep. Oh! Okay,
14:05 see I was going to, here we go, that was end
14:07 of circuit number two. Number two,
14:10 30 second break, number three now.
14:11 Get some breathe, get some water,
14:12 get some water, you go with the importance
14:14 of water again or, no it's okay. Okay,
14:16 they got the first time, drink some water;
14:18 it's good for you, does the body good?
14:20 All that, all over again. You're sweating a lot
14:23 Casio. Marcie English, you're feeling this.
14:26 Of course this is a real workout program.
14:28 It is, we really are doing it. No, this is not,
14:31 I just pointing out that you are sweating
14:32 more than me, that's all I was pointing it out.
14:33 Let's move on to our next, I'm sure our
14:35 30 seconds are up. Okay, because the best
14:37 part you know, she isn't talk much when
14:38 we're moving so. Oh! Let's get back to it, okay.
14:42 That's the way to keep me quiet, here we go,
14:48 keep me move. Okay, fifteen let's go,
14:49 one, two, three, four, five, six, seven, eight,
14:59 nine, ten, one, two, three, four, and five.
15:09 Nothing like a nice set of push ups, love the last,
15:12 love the last stat. Hey, just something about
15:13 doing a last one, so still it's great.
15:15 Always great. Reverse lunge eight each leg,
15:16 let's go, here we go. One, two,
15:22 it's sort of like running backwards, yeah,
15:24 three, four, five, get the arms into it, six,
15:37 seven, I'm gonna do a little dance here hold on,
15:39 okay, eight, that's the same, nine,
15:43 I thought we're doing eight. Oh! We were.
15:46 I thought you needed the next time, that's good.
15:47 Okay bent over rows, bent over rows,
15:51 reverse bent rows, reverse bent rows, right.
15:53 Here we go, here we go fifteen. One, two, three,
15:58 four, five, six pull, seven, keep your chest
16:04 down if you can, eight, nine, ten. Five more,
16:09 one, two, that's five it's awesome, three,
16:12 oh! Yes, come on fill it, make a count,
16:14 four fill it and five. Okay, let's go and do
16:18 a side kicks, side kicks. Okay, 45 to the side,
16:20 here we go, 45, one, 45 degree angle to rear.
16:23 Oh! I said 45, now I'm doing 45, four, only
16:26 ten, five, six, seven, eight, nine, and ten.
16:34 Other side, nice squeeze, let's count, one,
16:35 work on your balance, two, engage your core,
16:38 three, four, five, give a little extra on your
16:42 backside, here we go seven squeeze,
16:45 eight squeeze, nine squeeze, and ten.
16:49 Good job, alright curl and press, curl and press.
16:53 Here we go, let's go, ready. One,
16:56 fifteen of these people, last set, two,
17:00 last as best set and you just said an accomplishment
17:02 about, three, isn't it? Four, up by your ears
17:09 right? Five, of course, yes, six,
17:14 I shown in my home, oh! There we go, seven,
17:17 he is watching me for correct form, yeah,
17:19 eight, not in front of you, belong your biceps
17:21 up with your ears, nine, see my ears disappear
17:24 when I push them over my head, and ten.
17:27 Five more, one, one, oh! You're feeling this.
17:32 Yeah, two, wait I start out little like get real
17:36 heavy, three, four, yeah, here it is one,
17:43 come one, and five. Good job, good job.
17:47 Alright we're going to our side planks,
17:49 side planks. Here we go, ten each side, alright,
17:52 elbows down to your shoulders,
17:54 let's go to work, here we go. One, two, three,
17:58 something harder, four; I'm just on, yeah,
18:01 five, six, seven, eight, nine, and ten.
18:09 Oh! Flip around, those you get on that lesson,
18:12 yeah when you put your hands up, okay,
18:13 little different, little different.
18:14 Okay here we go, let's go work, one, two, three,
18:20 four, five, six, seven, eight, nine, and ten.
18:30 Yeah, little ab left, feeling that, here we go,
18:33 fifteen crunches, yeah, let's go to work,
18:36 there we go, right side first, let's go, one,
18:39 two, three, four, five, six, seven, eight, nine, ten,
18:51 and listen, push feel strong, we don't promote
18:53 balance, but we're punching for getting
18:56 stronger abs, that's right. What number is that?
19:00 This is last one. Good job, here we go. Oh!
19:03 Alright, that was great, little water,
19:06 little water, little water. What we're doing,
19:08 what we've got next? Some good,
19:11 you know what? Something just hit me.
19:13 I'm gonna tell something that, a little shock
19:15 a little surprise, you are for surprise.
19:18 I, I don't know, yes I'm. What about your home,
19:21 you're for surprise because I'm,
19:23 that's my class will like about me.
19:25 There don't know, what they're gonna expect?
19:26 Yep, you think I'm gonna get one thing,
19:27 the baam and just when you think you're dying,
19:30 just when you think the baam because what
19:31 it's actually again. You know what?
19:32 We're gonna do three minute ab.
19:35 Oh! Yeah, nonstop, three minute ab stick with us,
19:38 hang with us, you're gonna love this,
19:40 take notes write this from down, yeah,
19:42 and then you could do this whenever you want.
19:45 Alright, three minutes here we go,
19:46 first exercise we're gonna do a crunch,
19:47 hand in your position thirty seconds,
19:50 let's go one, two, anytime in, three,
19:54 yes I did, four, five, keep that chain up, six,
19:59 seven, find that vocal point, eight,
20:01 keep those elbows out of your peripheral, nine,
20:02 ten, that the right word, yes, good word, two,
20:06 that's educated, three, yes it is, four, five,
20:09 fifteen seconds, seven, eight, nine,
20:14 now I don't know what I'm count for because
20:15 I'm just crunching, I don't either,
20:16 it's sort to like that, it's alright though,
20:17 we're just doing something a point with crunching,
20:19 and you count, but we have, three, two and one.
20:24 We got knees onto our chest don't touching
20:29 the ground, keep the same angle bit 90 degrees
20:32 pull them in and down, pull them in and down,
20:35 pull them in, twenty seconds.
20:38 See when you surprise me; I'm not sure which
20:39 one we're doing. Yes, that's the whole effect,
20:41 so you're gonna fill with, they're gonna feel
20:42 at home, that's right, because I know what's
20:43 going on and you don't. You have it all up
20:45 in your hag. That is scary. Here we go,
20:48 five seconds now. And that one more,
20:52 that's what we're gonna do, we're gonna climb
20:53 the rope, that's not gonna be, feet down,
20:55 here we go, reach up and climb, get shoulders
20:57 at the ground, shoulders at the ground,
20:58 reach, reach, reach, and reach and pull,
21:02 reach and pull, reach and pull, get yourself up,
21:05 get yourself up, pull, pull that rope, climb
21:07 that rope, climb that rope, climb that rope,
21:09 climb that rope, climb that rope, pull,
21:12 is that a long rope, yeah as well, it's a long way
21:13 up there, it is. What a climbing, what a climbing.
21:17 Hey, Jacob had a, Jacob had a ladder,
21:20 we have a rope to climb, that's right,
21:22 which is a long way up, here we go and stop,
21:24 here we go bicycle kick, let's go, bicycle kick,
21:27 pedal, pedal, pedal, I would like to anchor
21:31 my arms out, whenever I do lower belly,
21:32 just helps me, support, to focus on my lower,
21:35 okay, don't try that, ankle now,
21:37 fix to the ceiling, okay, just to form down,
21:39 oh I could feel that. Draw that belly button
21:41 and your spine is that works. Here we go people,
21:48 breathing heavy now, yes five seconds.
21:50 I'm breathing like Casio. Right, you guys are
21:52 gonna love this next one, right, feet down.
21:54 We're gonna praise the Lord. Pulse raising up
21:57 and sit up and raise, this is one, two,
22:04 this one works, it's hard, you really want to
22:11 get your momentum from your abs, yes,
22:14 let see trying to talk on your way up,
22:18 okay five seconds. Oh! Sorry, I think that okay.
22:23 Good job, alright rainbows, oh! Rainbows,
22:26 this is an anger one too, arms down, rotate
22:29 the side, wow! Yeah, how are you feeling?
22:35 Good, abs are feeling great.
22:37 How you guys are feeling at home?
22:38 You're feeling these abs. Oh! Yeah,
22:40 just hit appears to whole entire abs.
22:45 Ten seconds, and it's done. Oh! Yeah, alright.
22:59 Stretching we do now, is that we're doing.
23:00 Little stretching did. I know, but you guys
23:02 I felt those, I felt them. Alright, Marcie
23:05 I don't know about you, I'm waiting for
23:06 wellness tip. Yep, alright what about you
23:08 at home? Let's go and learn something.
23:15 Cut your time in the gym. Train upper and lower
23:18 body muscles during the same workout,
23:20 if you alternate between upper and lower body
23:23 exercise in the form of a circuit you could gain
23:26 about 6 percent improvement in
23:28 your aerobic condition.
23:32 Alright, that's it aerobic, circuit, all in one time,
23:36 resistance training, aerobic training and
23:38 a lot of fun, it save your time.
23:40 Cutting your time in half. Cutting time,
23:41 that's what we did today. Alright,
23:43 I am ready for a cool down; you are ready
23:44 for cool down? I'm, alright good.
23:45 Woe! Our bodies feeling this. Alright,
23:48 what we're gonna show a little different,
23:49 this is a cool one, you can use a wall or use
23:51 a partner, come on and face me Marcie
23:53 we're gonna do a partner stretch,
23:55 use a wall I'm just gonna rotate open and
23:59 this is going to stretch our chest, very nice,
24:01 by doing a partner we're able to cause
24:02 resistance for each other, so we could rotate
24:05 against and feel, but if you don't have you
24:07 can use a wall and you keep your hands at
24:09 90 degrees angle, chest going forwards,
24:11 slight rotate outwards and you feel it stretching
24:14 all through here and in your front shoulders
24:16 as well. Okay, other side and rotate out,
24:21 here we go, don't try to do any arm wrestle
24:22 moves or you're, no you know,
24:23 do you what's funny, the nice gentle,
24:25 you don't know the fun thing is,
24:26 I remember back them when my house little
24:29 bigger from body building, everybody wants
24:31 to arm wrestle with you. Yeah, what is that?
24:32 It's not with that. I never arm wrestle
24:34 because it's always like fear putting my shoulders,
24:36 you get, but you can. And it's just doesn't like
24:39 any sense, but you know, it's a, I guess its God
24:41 thing, the God thing I never wanted randomly
24:43 arm wrestle. See what is the God thing.
24:45 Okay, alright, okay, let's do a shoulder straight
24:48 across, really feeling that. Lot of, lot of push ups,
24:56 so you feel that. Yes, other side.
24:58 And, and what? And, some, if you had
25:02 something profound yourself, I did and a lot
25:04 that's how quick you can go, anytime I make
25:06 it know, you're telling me get now,
25:07 it's there and then it's gone, don't,
25:08 don't call the pot black unless you understand
25:10 your cattle too. Oh! Wow. Hamstrings, wow!
25:16 Did that sounds good? I like that,
25:17 well you got to take notes and down,
25:19 you can write down one down,
25:20 you know what it mean. You can write down
25:21 one down, sound good. Sounded good into
25:25 your leg, there we go. Change legs,
25:27 okay you are distracting me. I know, I know,
25:31 as long as you, I know, I know, its okay,
25:33 that's how we roll, that's how we roll, that is.
25:37 Oh! That feels good, okay, just doing unique
25:39 when we're doing hams, when we're doing
25:40 gluteus stress, yeah this is a good one,
25:41 cross leg lot of balance from this one,
25:43 and take a little seat, and, and sit down.
25:45 You can move your hands out.
25:46 Well, I like holding that, alright well you can
25:47 with that for balance, that's a good balance one.
25:49 Okay, here it, well I don't like that I'm holding on.
25:50 You say then don't do it. I'm holding on,
25:51 I'm fine. I didn't tell you to do it;
25:52 I said it works for me. That's all what I said.
25:54 You know what? Yes, it does. There we goes,
25:55 alright switch legs. Here we go this leg,
25:57 alright oh! Oh! see, I'm bad on this, this like,
26:00 no like I was gonna grab you, it's a bad like,
26:01 here we go, here we go, get that stretch, got it.
26:06 Yes, oh! Yeah, feels good. Okay,
26:09 see that and see this. Keep that fun,
26:13 and its dumping old bag, I think did that on
26:14 purpose, doing that on purpose. Okay,
26:16 here now its a little shoulder roll, get
26:18 yourself moving, cool down and you could
26:20 get a stretch on that. Wow! Marcie that was
26:22 great, that was great, thank you.
26:23 You know, it's always a pleasure having you.
26:25 Thank you, very much, on this show you know,
26:28 you made me feel like, like, young again,
26:32 oh! Okay, if you get down, I'm closing this out.
26:34 If you want more information about the
26:36 workout we did today or any products we used
26:39 on today's show, if you like to invite me
26:41 to your area or just to contact me,
26:43 go to our website Action4life.net,
26:45 that's Action4life.net. I just leave you with
26:49 this thought. Why do we reward ourselves
26:52 when we celebrate with destructive items like
26:55 sugar, desserts and meals, trends in fat and
26:59 cholesterol? How much better would it be to give
27:02 God the glory? And realize that the best reward
27:06 can be our, give our self the present our body
27:10 really needs. The secret is make our self to
27:13 live in sacrifice that's what He wants.
27:15 This is Casio, reminding you that actions are key
27:18 for life, and it's my prayer to Lord gives you
27:20 strength and encouragement everyday.
27:23 Let me tell you something it's a challenge and
27:25 I know you could do it. Stick with God and
27:28 He loves you, I see you next time. Bye, bye.
28:00 You can order your very own copy of this
28:02 episode of Action 4 Life on DVD for just a
28:06 donation of $10, post paid in the United States.
28:09 To order your very own copy,
28:11 please call 618-627-4651 during regular
28:16 business hours, or visit our website at 3ABN.org,
28:21 that's 618-627-4651 or visit our website
28:25 at 3ABN.org order your copy today.


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Revised 2014-12-17