Participants: Casio Jones (Host), Rena Lee
Series Code: AFL
Program Code: AFL000067
00:01 The following program presents workouts
00:02 you can use to improve your physical fitness. 00:05 Please be sure to consult your physician 00:06 before beginning this or any exercise routine. 00:30 Hi, my name is Casio Jones 00:32 and you're watching Action 4 Life. 00:33 Today's workout is gonna be quite challenging, 00:35 kind of fun 00:36 but I know you're going to enjoy it 00:37 like you enjoy all the other ones. 00:39 But first, let's check out the story 00:41 we've done at Airheads, 00:42 it's an arena just full of trampolines 00:45 and we're going to hear a testimony of a young lady 00:48 of how it transformed her life. 00:51 Let's go and check this out. 01:13 We're here at Airheads in Largo, Florida 01:15 and with me today is Michelle 01:17 who is going to give us a little personal testimony 01:19 of how her body was transformed, 01:22 her life was transformed 01:24 from coming to exercise classes here at Airheads. 01:28 Michelle, how are you doing? 01:29 I am good, thank you. 01:30 So tell me about this transformation 01:34 you have done and it changes 01:35 and what got you started to come here. 01:38 Well, I had been out with my family 01:40 and somebody had taken a picture 01:42 and I hate to have pictures taken of me. 01:44 And when I saw it, it hit me that I needed to make a change. 01:46 Sometimes you just have that awakening moment. 01:47 Yes. 01:48 Had the moment, saw the picture 01:50 and came to terms with it. 01:51 So I started trying to do what I could do to lose the weight. 01:52 I knew I need to do something exercise related as well. 01:56 So when I started looking for something 01:57 who wants to sit on a treadmill 01:59 for half and hour and look at a wall. 02:00 Yeah. There's just no fun there. 02:02 So a friend of mine heard about this, 02:04 we called, we got some information 02:06 and we found out that first class was free. 02:07 So we're like, oh, free for us, you know. 02:09 I don't know if I could do. 02:10 That was free. 02:11 Yes, so we came and we took the class 02:13 and the first time I came, I couldn't do very much 02:15 because I was 90 pounds heavier. 02:16 Wow. 02:17 And you know, you just don't know-- 02:18 Stop, stop. 02:20 You lost how much? 02:21 90 pounds. 90 pounds. 02:22 90 pounds. 02:23 That's over-- Close to 100 pounds, folks. 02:26 Just from jumping on trampoline? 02:27 Well, that's where I started 02:29 and I started one class a week. 02:30 Because I couldn't do a lot 02:31 and I just stayed with that one class a week 02:33 and it became two classes 02:34 and then every class they offered, 02:35 I've been at it. 02:36 Now I am doing their tenth class 02:38 and now it has helped me cross over to other things 02:40 that I never thought I would be able to do. 02:41 Well, this gave you the opportunity 02:43 from the condition you were in 02:46 to transfer your body and yourself 02:50 into a more active individual. 02:51 Completely. 02:52 You are able to make that transaction 02:53 from a dormant lifestyle to-- 02:57 You were saying before, you couldn't do like, 02:59 instead of doing the whole minute 03:00 you are like only doing for like five seconds. 03:02 Five seconds stops. 03:03 But you kept on coming. 03:04 Yes, you have to keep coming. 03:06 It's because consistency is the key. 03:08 And you did not quit. 03:09 No, you can't. 03:10 Because if you quit 03:11 you're only putting on yourselves. 03:12 So just give it a chance and keep going, 03:15 that's' all you got to do. 03:16 So you have been an inspiration for so many other people, 03:17 that can't mange to come to class, 03:19 who's been watching this. 03:20 That's what they say 03:21 but I am just doing what I need to do. 03:22 I just need to do what I got to do first. 03:24 And I see your little daughter with you 03:25 and I have to tell you, 03:26 congratulations for what you are doing. 03:28 Because you are setting a tone for your child 03:30 to see that mom can make changes, 03:32 mom's trying to be healthier 03:33 and you are going to help prevent 03:35 something that she-- 03:36 A road that I went down, she won't. 03:37 Exactly. 03:38 And if you didn't, most likely she could go down that road 03:41 because this continuously of cycle 03:45 of this family lifestyle follows. 03:47 Yep. 03:48 So you are changing yourself and your family. 03:50 Yes, I am. 03:51 Plus your community. Yes. 03:52 You did a great job. Thanks. 03:53 All that Airheads, trampoline, 03:55 bouncing up and down and who would've thought, right? 03:57 Who would think? Awesome. 03:59 Thanks so much for sharing your story with us. 04:01 And let's get back to the studio. 04:05 Can you imagine loosing all that much weight 04:07 from just bouncing on trampoline? 04:09 Oh, my. 04:10 Can you imagine the consistency 04:11 that she had to do 04:13 and let me tell you something, folks? 04:14 That's what pays off, consistency. 04:16 And just as consistently you watch the show, 04:18 we consistently help you make the changes you need. 04:21 Okay, you guys ready for a great work out? 04:22 I am. 04:24 With me today is my friend Rena, the intern. 04:27 Rena, how are you doing? 04:28 I am doing well. 04:29 Are you ready for a good workout today? 04:30 Let's do it. All right, let's do this. 04:31 All right. 04:32 For first exercise today 04:33 we're going to do a rear delt fly. 04:35 Okay, so you're going to grab your dumbbells, 04:36 come and sit down, I want to demonstrate. 04:38 Netto, come on in here. 04:39 What you are going to do is slight up your knee, 04:41 flatten up the hip, come straight down, 04:43 back is nice and straight, arm straight down. 04:46 Straight down like there 04:47 and I want you to bring your dumbbells 04:48 out to the side 04:49 in 9 o'clock and 3 o'clock position. 04:51 Excellent. 04:53 Good. 04:55 So what this is going to do is, 04:56 this is going to work her rear back shoulders here. 04:59 Good job, stop right there. 05:00 And this is the exercise for individuals 05:02 who, specially for those who work in computers, 05:03 you pulled forward, slabs a little bit, 05:06 this helps straighten you up. 05:07 Get the muscles in the back, your upper back 05:09 to have more stability and have the strength 05:12 to maintain to hold you upright. 05:13 Okay, let's do our first set, we're going to do ten. 05:15 Okay, are you ready? Okay. 05:17 All right, here we go. 05:18 And one, two, 05:23 three, four, 05:27 five, six, 05:32 seven, eight, 05:37 nine and ten. 05:39 All right. 05:41 How does that feel? Those are hard. 05:42 You felt those are hard, yeah. 05:44 You don't have to use a whole lot of weight 05:45 for that exercise. 05:46 Five pounds, eight pounds, three pounds 05:49 or just even your arms you can feel it. 05:51 Okay, for active rest 05:52 we're going to do some good kind of front kick. 05:53 We're going to do front kicks, ready? 05:55 We're going to do ten each leg. 05:56 Okay, let's go. 05:57 That's one, two, 05:59 three, four, 06:01 five, six, 06:03 seven, eight, 06:05 nine and ten. 06:07 Excellent, good job. 06:08 All right. Round two. 06:09 You got enough rest? Are you good? 06:11 I am good. 06:12 You need some ore weight? No. 06:13 You sure? I am sure. 06:16 All right, let's go. 06:17 Set number two, in position and go. 06:19 Here we go, one, two, 06:24 three, four and five. 06:27 Hey, Netto come in here. 06:29 So it makes into angles. 06:31 You don't wan to come back towards this way. 06:33 You want to go nice and three. 06:36 Nine and three, excellent. 06:37 Good job, folks. 06:39 All right, here we go, front kicks again. 06:41 You ready to jazz it up. Here we go. 06:43 And one, two, 06:45 three, four, 06:47 five, six, 06:49 seven, eight, 06:51 nine and ten. 06:52 Excellent, good job. 06:53 Third set, let's do this. 06:55 I am feeling these. 06:57 Oh, having fun? 06:59 I am always having fun. Okay. 07:00 Here we go, let's go to work. 07:01 Here we go. 07:02 There's one, two, three. 07:07 Okay, folks, this exercise 07:08 you definitely want to not go heavy, 07:11 you want to control it. 07:13 You always control the weight, 07:14 you never let the weight control you. 07:16 Okay? 07:18 And one more. 07:19 Excellent. Good job. 07:22 All right, last active rest and let's go. 07:24 One, two, 07:26 three, four, 07:28 five, six, 07:30 seven, eight, 07:32 nine and ten. 07:34 Beautiful. 07:35 Okay, guys, I was getting a lot of emails. 07:37 Casio, what can I do about my mid-section? 07:41 Well, here folks, this is really simple. 07:43 Imagine a bottle that has oil and water, they don't mix. 07:48 So you have to do things to reduce the body fat 07:51 and do things to increase the muscle 07:53 or to firm the muscle. 07:55 So this is an exercise we're going to, a plank. 07:57 This is going to be a plank--rock, 07:59 this totally going to rock our toes on this plank. 08:01 And this is going to be fun. 08:03 Well, my fun, 08:05 which means kind of painful for you 08:07 but it is-- 08:08 Well, pain for her but it's fun. 08:10 You are going feel. Okay. 08:11 Let's get in the position. 08:12 I want you on your elbows. 08:14 You have to come here and watch this, 08:15 so that you can see this. 08:16 She's going to be in a plank position. 08:18 Put your feet together, put your feet together. 08:20 Plank positions are like natural position of the head, 08:22 her body still, nice and even and straight. 08:24 She's up on her toes, she's not lying back, 08:26 but she's up on her toes in this position. 08:28 Perfect. 08:29 Now what she's going to do, she's going to 08:30 rock forward her toes. 08:31 She's going to rock forward with her toes 08:33 and come back right there. 08:34 Keep the torso straight. 08:35 Let's go forward. 08:37 Right there. Stay up high. 08:38 Stay right where you are. 08:40 Don't dip your hips. 08:41 Right there. Nice. 08:42 Are you feeling that? 08:43 She said, yeah, stop. 08:45 Okay, good job right there. 08:46 Okay, we're going to do 10 of those, okay? 08:48 Ten, these little plant rock toes. 08:51 This is an advance, advance exercise 08:53 but I know you can do it. 08:54 If you can't get all ten, 08:56 do at least two, three, four or five. 08:57 Listen to your body and do what you can. 08:59 Okay? 09:00 Let's go to work. Here we go, rock your toes. 09:02 Now remember, you don't want your glute up in air, 09:04 kept it nice and flat and straight, okay. 09:06 And let's go to work, here we go, one, two, 09:10 three and four and rock it 09:13 and five, yes, 09:15 and six and seven 09:18 and eight, and nine 09:21 and ten. 09:22 Beautiful. Good job. 09:23 All right, we're going to do 09:26 an active rest little different. 09:27 We're going do this on our side. 09:28 We're going to do a side leg lift. 09:30 Okay. 09:31 Get on your side 09:33 and I want you to do is bring your top leg 09:35 way away from you. 09:37 All right, as best you can, almost 90 degrees. 09:39 And we're just going to lift our leg up 09:40 for five each side, okay. 09:41 Here we go, that's one, two, 09:45 three, four and five. 09:49 Excellent. Good job. 09:50 Flip sides, 09:53 once again, bring the leg up 09:55 and we're going to lift up, here we go. 09:57 That's one, two, 10:00 three, four and five. 10:04 Oh yeah, you feel that one. 10:05 All right back to the teak, back to the planks, 10:08 rocking the toes. 10:10 How you feeling over there? I don't like this one. 10:11 You don't like this one. 10:13 Okay, here we go to work, here we go. 10:14 One, two, 10:17 three, four, 10:20 five, six, stay up on your toes. 10:22 Seven, keep your body straight, 10:24 eight, come on, 10:25 nine and one more ten. 10:28 Excellent. Good job. 10:31 All right. 10:32 She said, you used to be my friend, Casio. 10:35 All right, bring your leg out to the side, 10:36 up to far as you can, high and step up five each side. 10:39 Here we go, that's one and lift, 10:41 two, nice, three, 10:43 this can feel on your hamstrings 10:44 all the way up to your glute. 10:46 Excellent. Good job. 10:47 Other side, flip over. 10:51 Bring up, all the way to the side 10:52 and let's go to work. 10:53 Here we go, that's one, two, 10:56 and three, 10:57 and four and five. 11:00 Wonderful. 11:01 Hey, guys, best set, last set, here we go. 11:03 Last one. 11:04 You got to this she's like, 11:05 oh, thank you, Jesus, last one. 11:08 Here we go, up on your toes. 11:10 Remember, you want to keep your body 11:12 nice and neutral position, be a plank. 11:14 You know what a plank means? 11:15 Plank means as straight as a board. 11:16 You know, right now she's telling me, 11:18 be quite, Casio, and get this over with. 11:19 But no, we don't make her work-- 11:20 No come down, 11:22 stay right there. Excellent. 11:23 She's doing a great job. I love this. 11:24 I can just go. Hurry up. 11:26 Here we go, there's one, one, two, 11:29 three, four, five, 11:32 oh, you feel this in abs, six, 11:34 her we go, seven, block you're core 11:36 eight, feel them in your work nine. 11:38 Oh yeah, one more and ten. 11:41 That's what I am talking about. 11:42 All right we got to go down to side, 11:43 active rest again. 11:45 People at home will be thinking that 11:46 we're turning just them off. 11:48 Here we go, five each side. 11:49 Here we go, that's one and left, 11:50 two and left, 11:52 three and left, 11:53 four and left 11:54 and five and left. 11:55 Excellent. Switch sides, here we go. 11:59 Bring it around, let's go to work. 12:01 There's one, two 12:03 and three 12:05 and four and five. 12:08 That's what I am talking about. 12:10 You ready for some water? Yes. 12:12 I am always ready for some water. 12:13 All right folks, don't forget, hydrate yourself, 12:16 listen to your body. 12:17 If you are having a hard time keeping up with us, 12:19 do the best you can. 12:20 But every time try to push up a little bit more. 12:25 All right. 12:27 All right and last, second-- thirst exercise. 12:29 I can't count, forgive me. 12:31 Our third exercise we got, 12:32 we're going to do a dumbbell crunch. 12:34 We're going to hit the mid sections again. 12:36 This time, go ahead and lay down on your back, 12:38 Rena I am going to demonstrate this one 12:39 for everybody. 12:40 Okay, you know how to do a normal crunch, 12:42 we do a come up, 12:43 we're just going to crunch up but this time, 12:45 we'll actually put both hands straight this way. 12:49 We're actually going to hold on to a dumbbell on edge. 12:52 Right there, at there, okay. 12:54 And what you are going to do is you are going to reach up, 12:55 touch my hands with dumbbell. 12:57 There you go, touch my hand, get up higher, girl. 13:00 I was teasing that. 13:01 Here you go. 13:03 All right, touch, here you go, right there. 13:04 Exactly. 13:05 So it's not this way, 13:07 I am just going straight up above her. 13:08 Now come on, right there. 13:10 Excellent. Good job. 13:11 All right. You felt those? 13:12 That hits rib high up here. 13:14 Okay. 13:15 Let's knock these out and let's do ten. 13:17 What do you say? Okay. 13:18 You can do that? 13:20 I know you can. 13:21 All right, folks at home let's have some fun. 13:22 Knock out ten, here we go. 13:23 That's one, straight up, 13:25 two, three, 13:28 four, five, 13:31 six, seven, eight, 13:35 nine and ten. 13:37 All right. 13:38 Put your dumbbells down to the side. 13:39 This is an exercise 13:41 that you might have seen me and her talk before 13:42 about six inches. 13:44 Well, we're going to do kind of like 13:45 six inches off the ground 13:46 but we're going to open and close our legs. 13:48 This is going to be real fun, it's going to blow up your abs. 13:51 Okay, put your hands underneath your gluts. 13:54 Oh you got room. 13:55 Are you sure? 13:56 Yeah, my legs are not that long. 13:57 Okay, here you go. 13:59 Here you go, get them off the ground. 14:00 Six inch up the ground 14:01 and we're going to open and close, too right. 14:03 Bring them down, girl, bring them down. 14:04 Right there, there you go. 14:06 Open and close, here we go for ten. 14:07 That's one, two, 14:10 three, four, 14:13 five, six, 14:16 seven, eight, 14:19 nine and ten. 14:21 Beautiful. 14:22 Oh yeah. 14:23 It's abs time, grab your dumbbell. 14:25 Here we go, folks, right back-up crunch for ten. 14:27 You ready? 14:29 Let's go to work, here we go. 14:30 That's one, two, 14:33 three, four, 14:35 five, six, 14:38 seven, eight, 14:41 nine and ten. 14:44 That's right, folks, 14:45 we're going to develop the muscles 14:46 underneath what we call adipose tissue. 14:49 We want to remove that adipose tissue 14:51 with a cardio 14:52 good eating program but develop the muscle. 14:55 Okay, hands underneath, let's go to work, 14:57 six inch off the ground, and open and close. 14:59 Let's go. There's one, two. 15:01 That's more than six, three, lower. 15:04 Four, thank you. 15:05 Five, six. 15:07 No, I am teasing. 15:08 Seven, if you need raise them higher 15:10 raise them up. 15:11 Nine and one more, and ten. 15:13 Good job. All right. 15:14 Here we go, folks. 15:15 This is a non-stop abs this set. 15:17 Okay. 15:19 Let's feel these, I am feeling these. 15:21 Let's go. You guys ready? 15:22 Crunch up, here we go, 15:23 one, two, 15:26 three, four, 15:29 five, six. 15:31 If you feel pain in your neck relax your neck 15:34 by putting your tough to the top of your mouth, 15:36 on your front teeth. 15:37 Good job, there we go. 15:39 Hands underneath, let's go to work, 15:41 six inches, folks. 15:42 You ready? 15:44 Let's go, there's one, two, 15:47 three, four, 15:50 five, six, 15:53 seven, eight, 15:56 and nine and ten. 15:58 Oh, yes. 16:02 Okay. 16:03 How doe that feel? Okay. 16:04 I am good. 16:05 We're going to have do a quick stretch 16:07 for our abs quick 16:08 because they are on fire. 16:10 Okay. 16:11 Just go on here on your stomach 16:13 and just focus on leaning back. 16:17 And lift yourself back up, 16:18 you feeling stretching your abs? 16:19 Okay, if you need a little bit more 16:20 you can put your hands 16:21 and get a little bit more aggressive stretch. 16:23 Oh, yeah. 16:24 You feeling that? 16:25 Okay, good. I am feeling that. 16:27 I am sorry, folks, we have to do this 16:28 because my are locked up. 16:32 Awesome. 16:33 All right, great. 16:34 Okay. 16:35 So, folks, you ask, 16:37 how can we see all the cool stuff 16:38 and learn more about the cool stuffs you guys have? 16:40 Well, you can check us out, you can go to our website, 16:42 okay, it's Action4Life.net. 16:45 That is Action4Life.net. 16:47 And if you have any questions you say, Hey, Casio, 16:49 how can I you know, get an exercise for my arms? 16:52 You can email me at Action4Life@3abn.org 16:56 That's Action4Life@3abn.org 16:59 And if you really want to have some fun 17:01 you can like us on Facebook. 17:03 Go ahead and search us for Action 4 Life 17:05 and hit the like button and we will become friends, 17:07 more friends like we are right now. 17:09 That's all, that's pretty cool. 17:10 All right. 17:11 So you guys ready to move on? 17:12 I am ready to move on. 17:13 We have one more exercise to go, 17:15 we're going to do up rock rows. 17:16 This is an exercise to work your trapes 17:18 but also helps pull once again to develop the upper back. 17:21 You know, for those of you who work on computers so much, 17:23 I like to pick on you guys 17:24 because you guys walk more like this. 17:26 You ever wonder, have you seen somebody walking around 17:28 that walk around like this. 17:30 They just walk forward 17:31 and it's like they always keep looking down the ground. 17:33 They are like, okay, what's down there? 17:34 You can't see where you going. 17:35 You don't know where your feet's are going? 17:36 Look straight ahead. 17:38 Good posture makes a big difference. 17:39 Upright posture helps to get good oxygen 17:42 flow throughout your body. 17:43 When you compress yourself down, 17:44 you are getting still air. 17:45 Think about it, 17:46 you are having breathing issues. 17:48 Open yourself up and you look good, 17:50 you feel better and when you walk into a room 17:52 people want to shake your hand. 17:54 No one wants to shake your hand 17:55 when you are walking like this. 17:56 People want to shake your hand, you looking like this. 17:58 You use to be high and mighty because you love Jesus. 18:00 That's what I like. 18:02 Okay. Here we go. 18:03 Our last exercise, upright rows. 18:06 Grab your dumbbells, 18:08 put dumbbells right in front of you here, okay, 18:10 and we're going to pull straight underneath your chin. 18:12 Okay. Up and down. 18:16 Ready? Let's count. 18:17 Let's go and start with these. 18:18 Excellent. Let's go. 18:19 Let's do ten of them, here we go. 18:20 That's one, two 18:25 and three 18:27 and four 18:29 and five 18:31 and six 18:33 and seven and pull back 18:35 and eight 18:37 and nine 18:39 and ten. 18:40 Excellent. Good job. 18:43 All right let's do a full shoulder circle, 18:45 big circle forward for ten. 18:46 Okay. 18:47 Let's go, one, two, three, 18:51 four, five, six, seven, 18:55 eight, nine and ten. 18:58 Good job, all right. 19:00 Second set. 19:02 How you feeling? Good. 19:03 Okay, you feeling your upper back? 19:05 Yeah. 19:06 You said, yeah. Okay. 19:07 Let's just pull them up for ten. 19:09 That's one, 19:11 two, three, 19:15 and four, 19:17 and five, 19:19 and six, 19:20 and seven, 19:22 and eight, nice 19:24 and nine 19:26 and ten. 19:27 Beautiful. Good job. 19:29 All right, this time we're going to do 19:30 a big shoulder rolls 19:31 opposite direction, let's go backwards. 19:33 Okay, here we go, 19:35 one, two, 19:37 three, four, 19:40 five, six, 19:43 seven, eight, 19:46 nine and ten. 19:48 Beautiful. Good job. 19:51 Feeling those? Feeling better? 19:53 It's amazing to the act was that you should 19:55 more exercise for the shoulders, 19:56 right? Okay. 19:58 All right, third set. 20:00 Best set, last set, folks. 20:01 Here we go. 20:02 Put them up and down let's go to work. 20:04 There's one, two, 20:08 three, four, 20:12 and five, 20:14 and six, 20:16 and seven, 20:18 and eight, 20:20 and nine 20:22 and ten. 20:23 Good job. 20:25 All right, this time let's do five and five. 20:27 What do you say? 20:28 Forward for five and rear for five. 20:30 Let's go forward, here we go. 20:31 It's one, two, 20:34 three, four and five. 20:38 To the rear, lets go, 20:39 one, two, three, nice, 20:43 four and five. 20:47 Oh, feel those. 20:49 I feel those, feel those. 20:50 Okay, so... 20:52 So what you do here? 20:55 I am an intern, 20:56 I work in the publishing department. 20:58 So I've been doing the graphic design 21:01 for the magazine or whatever. 21:04 So you work a lot on computers yourself. 21:05 Lot on the computer. 21:06 So you really understand we're talking about 21:07 the posture, pulling forward 21:09 and with this you're really going to feel 21:10 the difference upright and point you up. 21:11 Yes. 21:12 Oh, awesome, awesome, awesome. 21:13 That's why she 's called Rena the Intern, 21:15 she does stuff like that. 21:16 All right this is great. 21:17 Hey, folks, once again, 21:19 are you guys ready for some good information? 21:21 I wait for some good information. 21:22 Wellness tip time, are you guys ready for one, 21:24 you ready for wellness tip? Yes. 21:25 Okay, let's go and check this out. 21:33 Illness can interrupt exercise routines. 21:36 After recovery, begin workouts at lower intensity, 21:40 gradually increase exertion over days. 21:42 The formula, for each day of illness 21:45 go easy for two days. 21:49 Like I always say, folks, listen to your body. 21:51 Even when you have those little hiccups 21:53 or little obstacles that pops in, 21:55 in your workout program, 21:56 you get little sick, come back slowly 21:58 but continue coming back. 22:00 All right, let's do a great cool down. 22:02 I am ready for some good stretching. 22:03 Are you ready for some good stretching? 22:04 Okay, our first exercise we're going to stretch 22:06 our body part is going to be our neck. 22:08 So we're going to-- Once do the neutral position, 22:10 watch your head, put your hand on the top. 22:12 I'm just going to lay your arms 22:14 and come straight down to the side 22:16 and get a good stretch all through here. 22:18 Just act like that, just relax 22:20 and just get a good stretch on this side. 22:22 How does that feel? 22:23 You feeling that? 22:24 It's good. All right. 22:28 All right. 22:29 Okay, good, to the other side. 22:32 And stretch down to the side. 22:33 Nice. 22:41 Excellent. Good job. 22:42 Now, let me do it to the front. 22:45 We're actually going to stretch the front of our muscles here. 22:47 All down your neck, put your hand-- listen, folks, 22:49 this is kind of challenge for you. 22:51 Put your hands on your chest and push down, 22:54 neutral position up your neck 22:55 and just drop your chin all the way back. 22:59 Keep your head down 23:00 and that's going to help stress the muscles out there. 23:02 You feeling that? 23:03 Okay, great. 23:04 Listen folk, while she's doing the stretch 23:06 I want you to pay attention to this. 23:07 If you have any questions 23:09 to what we were doing check out, 23:11 send an email at Action4Life.3abn. 23:15 That's Action4Life@3abn. 23:17 We love to answer any question you have. 23:19 We're doing it all the time, 23:20 it's great from all you guys out there. 23:22 Good job. 23:23 Now, let's do another for our back of our neck. 23:26 Okay. 23:27 I am only going to this one, we just going to 23:28 just drop head forward. 23:31 Now if you have a partner, 23:32 your partner could do acting before. 23:34 Come on neutral position again, 23:35 I am going to pull down here on your back 23:37 and I'll drop your head forward. 23:38 You see, there you go. 23:40 You feel different when I did that? 23:41 Okay. 23:45 And get that good stretch. 23:49 Excellent. Good job. 23:50 All right. 23:51 Now we're doing some upper body, 23:53 upper shoulder exercise, okay. 23:55 Now this we normally do 23:56 as shoulder stretch straight across 23:58 but I want you guys to understand 23:59 when you are stretching your shoulders 24:00 do not put your hand on your elbow, okay. 24:03 Do not put your hand on forehand and kind of pull, 24:06 place it right on triceps to get a good stretch 24:08 of that shoulder. 24:17 Good. Other side. 24:19 Once gain, on your tricep, full stretch 24:21 and pull it straight across. 24:27 Nice. 24:29 Remember, you want to hold our stretch between 24:30 30 to 60 seconds ideally. 24:32 All right. 24:33 Another good stretch for forward is, 24:34 put your hands forward here and just push forward. 24:37 And this is going to help open up your back, 24:39 your upper back here. 24:40 What we did with the traps the rhomboids, 24:43 open up all your ribs out with that exercise right there 24:45 doing that good stretch. 24:46 You feeling that right there? Okay. 24:48 And you also might see people going straight up here 24:50 and get a good push, open up all up there as well. 24:56 Excellent. 24:57 Now, bring it back down, just to one of my favorite 25:00 and for those who do a lot pushing and so forth 25:03 you really get a lot of stress on your triceps. 25:05 So let's go and do a triceps stretch. 25:08 Okay. 25:09 Now I want you to do this, Netto, come in here a second. 25:12 Rena is very unique, she has the ability, 25:15 she's very flexible 25:16 and she has ability to get hyper more extension 25:18 of her shoulders 25:19 when she does this exercise. 25:21 Okay. 25:22 If you can't, you don't have the time negotiate 25:23 but being in a range of motion that is comfortable to for you 25:27 but the focus is 25:28 you put your hands on the elbow here, 25:30 hands straight down towards the center of your back 25:32 and you really get that stretch on your triceps. 25:34 Okay. Do the other side. 25:36 Excellent. 25:39 Remember, when you stretch 25:40 you may feel some mild discomfort 25:42 but you never want to hurt yourself. 25:43 Okay. 25:49 Oh yeah, you are good. 25:52 All right. 25:53 Now, we did a lot of abdominal exercises. 25:57 Yeah, we did, all right. 25:58 So we're going to do abdominal stretch 25:59 standing up. 26:00 You can put your arm straight up over your head, 26:02 okay. 26:03 You can put shoulder apart get something leverage, 26:05 you want to bring your arm back as far as you can 26:07 and just lift your chest up. 26:10 Imagine you are one of those runners 26:11 who run across the finish line 26:13 and you want to stick yourself across the finish line 26:15 and get a good stretch right there. 26:17 Now, if you have a partner, 26:18 the partner could come behind you, 26:20 lift your chest up 26:21 and give a little more emphasis right back there. 26:23 You feel a difference now when I did that? 26:24 Okay. 26:31 Oh, yeah, that is awesome, that is awesome. 26:33 Now an other ones good too for the mid section, 26:36 you can do rotation and lift your chest up 26:40 and feel a stretch there. 26:45 To the other side and lift your chest up. 26:48 You're feeling that stretching more to obliques, 26:49 tiny into the obliques and get it on inside there. 26:52 How you feeling? 26:54 Feeling good. 26:56 Feeling good. Oh, wow. 26:59 Guys, we had a great work out today. 27:01 We hit our abdominals, 27:02 we hit our upper back, great day. 27:06 Rena, thank you for being with us today. 27:07 I am so glad. 27:08 You know I just-- I am just appreciating of 27:10 all the hard work you're doing here 27:12 for the ministry of 3ABN. 27:13 You guys have no idea what goes on 27:15 behind the scenes here. 27:16 They are doing an awesome job here. 27:18 Okay, I'll close this out. 27:19 Each day it's amaze me more and more 27:23 how the world ties to praying God 27:26 as a complex creator. 27:28 When God is as simple as fore letters, 27:31 L-O-V-E. 27:35 That is God. 27:37 He is love, don't make God 27:39 or your relationship with Him complex. 27:41 Just love and the rest will be revealed. 27:44 Hey, this is Casio, reminding that 27:46 action is the key for life 27:47 and it's my prayer that Lord gives you strength 27:50 and encouragement to take action everyday. 27:52 Hey guys, God bless and thank you for watching 27:54 and I'll see you next time. 27:56 Hey, you keep flexing those faith muscles. 27:58 Bye, bye now. |
Revised 2014-12-17