Body and Spirit

Especially For Women

Three Angels Broadcasting Network

Program transcript

Participants: Dick Nunez, Brittany Nunez, Chirsty Soderling

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Series Code: BAS

Program Code: BAS000077


00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 Today we're gonna do a workout especially for
00:17 women. If your men think that will be too easy,
00:20 guess again, stay tuned for Body & Spirit.
00:52 Hello I am Dick Nunez, Exercise Physiologist
00:54 and Principal of Miracle Meadows
00:55 and The Mountain State Leadership Academy
00:57 in West Virginia. Welcome to Body & Spirit.
01:00 Today we're gonna be doing a workout for women,
01:02 women can do incredible amounts of physical ability,
01:05 if they simply get into regular workout pattern.
01:08 In some of the Ms. Fitness contests,
01:10 now you see women that easily pump out one hand
01:12 pushups keeping their body perfectly level.
01:15 Women can do pull-ups.
01:16 I had a little 15 year girl,
01:18 I used to train, who was a 123 pounds,
01:20 she could bench press 215, she was so strong and
01:23 she made the other sophomore boys,
01:25 they were training at the athletic club, I was at,
01:27 embarrassed to be in her presence
01:28 while she worked out. In fact they would never
01:31 even ask her out for a day because they didn't wanna
01:32 ask somebody out who could bench press
01:34 more then they could. And some of these boys,
01:36 who weigh 70 to 80 pounds more then her.
01:38 So girls can do a lot more then they once start possible,
01:42 the Chinese women international volleyball team
01:43 once posted an average vertical jump of 42 inches.
01:46 You can't tell these girls that they can't jump
01:49 because they are girls. I had a girl was 5'.7'',
01:52 who could jump up and grab the rim,
01:54 and she was a blonde-haired, fair skinned girl.
01:57 And some of the African American guys
01:58 on the men's team that I was training, said to her,
02:01 how do you jump so high and she said, you ever seen
02:03 that movie white men can jump and they said yes,
02:05 but it didn't say anything about women.
02:07 So, women can do a lot more then they
02:10 really think they can if they just focus in,
02:12 but obviously women also have some special needs
02:15 that they wanna focus on and that's we're gonna do today.
02:18 I think we're ready to go, helping me out today
02:20 will be Britney, my daughter and also Christy.
02:24 Britney is a student at Mount State Academy
02:28 in the elementary school and Christy is a student
02:31 at Miracle Meadows. Okay ladies, let's go
02:34 ahead and start up, let's just do some arm
02:36 circles here, no I'm not getting the arc here,
02:39 so make sure you give me a little room.
02:47 And what we're doing now is just loosening our body up.
02:50 Letting us know that we are gonna be doing
02:52 something else a little more physical here
02:53 in just a moment and we are gonna
02:57 come up and around the other way.
03:04 And let's do about 5 more,
03:11 good. Alright girls, I want you to
03:14 go on the floor and we're gonna do some pushups,
03:16 you think girls can't do pushups, guess again.
03:19 We're gonna do two different type,
03:20 we are gonna go ahead and do the regular style,
03:22 do 10 of them, ready, up and down, up and down,
03:28 up down, up down, up down, up down, up down, up down,
03:38 up down. Okay, now go off your knees,
03:41 this is more of a modified pushup, lay down, up down,
03:46 up down, and up and down, and up down, and up down,
03:54 and up down and up, good, a couple more,
04:01 and last one, excellent. Alright, no problem,
04:06 alright, stretch back
04:13 and bring it across, and one more time
04:19 we are gonna reach back. And bring it to close.
04:31 Okay Christy as a young lady,
04:32 what area are you worried about the most
04:34 when it comes to exercise.
04:37 Tell me what you think about.
04:39 Umm, Umm. Any particular sport.
04:41 Probably my stomach. Okay, probably stomach.
04:43 Probably my stomach. How about you Britney?
04:44 What would you think about it?
04:45 Probably my arms. Okay,
04:47 most of the women think about their legs a lot.
04:50 Especially in the gluteus maximus area
04:52 or their buttocks, so what we're gonna do is,
04:54 we're gonna away from upper body
04:55 for a moment and hit the floor again.
04:57 Get on your hands and knees,
05:00 okay. I want you to put one leg out straight.
05:03 Okay and we're gonna raise up and down and up
05:07 and down This is working on the
05:09 gluteus maximus area, here's 3, we are gonna do
05:13 20 of them, 4, 5, 6, 7, 8, 9, 10, 10 more 11 and 12,
05:32 13, 14, 15, 5 more, 1, 2, 3, 4 and 5, switch over,
05:47 other leg, okay Christy you keep count as we do,
05:50 okay up and down. Lot of men might say that
05:55 this is a women's exercise, guess again.
05:57 This is an excellent for the gluteus maximus
06:00 and a lot of men lose their gluteus maximus because
06:03 they don't train it and it doesn't look like there is
06:05 any muscle tone left. In fact a lot of
06:07 women complain and say, my husband is like he has
06:10 no bottom left, it just goes straight up
06:12 and down like somebody let the air out of each cheek
06:15 and there is just nothing there and that's not good.
06:17 Because if you have that, then you're gonna have a
06:19 lot of back problems, cause you loss that
06:21 "S" curvature, how many we've done Christy.
06:22 17. Okay, 18, 19, 20, okay,
06:28 put the other leg back out straight again.
06:30 Now this time we're gonna curl that leg, okay,
06:34 bend and flex a knee, good keep the leg up,
06:37 reach back out, now flex, good, keep going,
06:41 20 again Christy. So, developing
06:45 gluteus maximus is not just a ladies exercise,
06:48 it is something the men needed to do too
06:50 or the ladies need to realize,
06:52 you can train your gluteus maximus a lot.
06:55 But if there is still a lot of body fat back there,
06:57 it's still going to look fat,
07:00 okay, but you cannot contract fat,
07:02 keep the legs up, keep the knee up higher, goad,
07:06 how many is that Christy. 15.
07:09 16, 17, 18, 2 more 19, 20, okay switch over.
07:18 Put the left leg out and curl, good and out and
07:23 curl, good, keep the knee up, it's very important to
07:28 keep that knee up high. It's just like flexing
07:30 an arm except you're flexing the leg,
07:33 okay. How many Christy? 8.
07:36 Good 9 and 10, 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9 and
07:59 10, good. Alright, put your right leg back out,
08:02 okay now you're gonna swing it out to the side,
08:06 swing it out to the side and then back and out and back
08:11 and out and back, we're gonna do 20 of those,
08:18 5, 6, 7, 8, 9, 10, you're starting to feel
08:29 in the back side, yet Christy.
08:30 Yes. Britney, how about you?
08:32 Yes. Okay, 13, 14, 15, 16, 17, 18
08:43 and 2 more 19 and 20 switch over. Left leg out,
08:48 out to the side and back out and back out and back
08:55 out and back out and back, good there is 6 and 7 and
09:03 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19
09:23 and 20 up on your feet,
09:27 okay, cross your arms across
09:29 your chest. Guess what we're gonna do now,
09:31 squats that's right. Alright, squat down
09:35 put your hips back as you squat.
09:36 Okay and up and down, push your hips back a
09:41 little more Christy, there you go, excellent
09:45 and you do 20 of those, there's 5 and 6 and 7, 8, 9
09:57 good, 10, 10 more 1 and 2 and 3, 4, 5, this is one of
10:11 the best overall workouts you can do on your lower
10:14 body, 6 and 7, 8, 2 more 9, 10, hands on your hips,
10:24 lunge out. 10 times each leg, ready go, down switch,
10:29 good there is one out, 2 and 3 and 4 good job and
10:45 5, 6, 4 more, there's 7 and 8, 2 more, 9 and 10, good.
11:06 Still on your legs yet. Yes.
11:08 Are you? Yes.
11:09 Okay, we need to stretch them out. Go and lay
11:11 back on your side, grab a hold of your ankle,
11:15 stretch quadricep, that should feel good right now.
11:22 Alright, 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10.
11:34 Switch over, now those of you at home
11:36 who are not as flexible as these girls,
11:38 there is nothing wrong with you,
11:39 they don't have a lot of fat to encumber their
11:43 movement for one thing and they're pretty young still,
11:46 so they tend to have a little more flexibility.
11:49 Especially Britney, she ties herself up in a
11:51 knot on a regular basis, okay, 5 more seconds 1, 2,
11:56 3, 4, 5, laid on you back.
12:00 Pull your knee to your chest,
12:03 hold that, put your leg straight Christy,
12:05 there we go, 10 more seconds 1, 2, 3, 4, 5, 6,
12:13 7, 8, 9, 10. Put your leg up straight, hold,
12:19 Okay, good, did you feel like a hamstring,
12:23 you feel it back there. Yes.
12:24 Are you sure? Yes.
12:26 Alright, okay
12:30 hold that, 5 more seconds, 1, 2, 3, 4, 5, good,
12:37 pull the other knee to your chest,
12:43 hold steady, 10 more seconds 1, 2, 3, 4, 5, 6,
12:51 7, 8, 9 and 10, put your leg up straight and pull back.
13:00 Pull steady, pull, 10 more seconds don't break it.
13:05 2, 3, 4, 5, 6, 7, 8, 9, and 10.
13:14 Alright, while you're down there bend your knees,
13:16 put your feet on the ground.
13:18 Alright, hands behind your neck, abdominal time,
13:22 so we're gonna do some crunches.
13:24 Alright, crunch up and down up, and do 15, it's 3,
13:31 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15
13:52 bring your feet off the ground, cross off the
13:54 ankles, keep the knees bend, alright crunch
13:59 and do 15 more 2, 3, 4 no problem 5, 6, 7, 8, 9,
14:10 10, 11, 12, 13, 14, 15, put the legs up straight.
14:20 Okay go, 2, 3, 4, 5, 6, 7, 8, 9, keep going 10,
14:35 come on Christy, 11, 12, 13, 14, 15. Now put your
14:43 hands on your two hips, now put them back up there,
14:45 put your legs back up there, nobody told
14:46 you to drop your legs yet. Okay, put your hands under
14:49 your hips, under your hips, okay, now lower your legs
14:53 down slowly back down, slowing, stop, okay down
14:58 a bit, stop, okay, put them down.
15:03 Alright, turn over your stomach.
15:08 Alright, stretch your abdominal muscles,
15:09 pushup on your hands, keep your pelvis down,
15:12 okay. Good. Again, some of you may not be
15:16 able to go to a 90 degree bend like Britney is doing
15:19 right now. Okay, and hold that for ten
15:25 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, lay back down,
15:36 hands behind your back, okay.
15:39 We're gonna have you lift up,
15:41 put your chest off the ground,
15:42 up and down, up and down,
15:46 up and down, up down, up down, up down,
15:55 up down, up down, up down, keep going,
16:00 down, there's 12, and 13, 14, 15, 16, 17, 18,
16:12 two more, 19, last one 20, back on your feet, okay.
16:18 Now, we are gonna do some more upper body work,
16:21 put the arms out, we are gonna do some circles,
16:25 arm circles are excellent because it brings in
16:27 a lot of the muscles around the shoulder region,
16:30 there are multiple muscles in the scapular area, 16.
16:33 Muscles attached on each side of your scapula,
16:36 let's do larger circles and by doing these arms circles,
16:38 we actually get a good dose of those muscles stimulated,
16:42 along with the deltoid itself, now make it smaller.
16:50 And, now larger, and smaller,
17:00 now let's go the other way, nice and small.
17:03 Now, back to the front, now back to the rear,
17:06 back to the front, back to the rear,
17:09 make them larger; by changing direction
17:12 and changing size, we vary the intensity of the exercise,
17:15 let's go smaller again, now back to the front,
17:20 make them large.
17:23 Starting to feel it yet?
17:24 Umh. Britney?
17:25 Yes. Okay,
17:28 I am not feeling it yet,
17:29 so I need to do it for a little longer still.
17:31 I want to make sure I'm tired too, okay,
17:32 back the other way.
17:37 Now, those at home,
17:38 if you have to put your arms down, that's okay.
17:43 Alright, and ready to hold, okay, hold it.
17:46 And, go for one minute, okay, no problem,
17:51 think about wonderful thoughts like
17:53 how good is it gonna feel
17:54 when you put your arms down?
17:56 How beautiful it is out?
17:57 Or how nice it is to be alive
17:59 and that you can actually do something.
18:01 There are a lot of people
18:02 that wish they could exercise but can't.
18:03 So, we always should be rejoicing of what we do have.
18:06 There is 20 seconds.
18:11 We will start to fill the lactic acid build up
18:13 when you do that, that's okay,
18:14 it's a temporary effect.
18:15 So, that if you put your arms down
18:17 that will go away.
18:19 Okay, hang in there.
18:21 Coming up to the 20 second mark,
18:26 20 seconds to go, hang in there,
18:30 arms up Christy, good.
18:33 Arms up a little higher Britney,
18:35 good. Ten more seconds,
18:37 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Now doesn't it feel good now
18:48 that you put your arms down?
18:49 Oh yes!
18:51 Okay, lets roll the shoulders.
18:55 It's another hard one for women.
18:57 They tend to get too much forward,
18:58 head tilt, the upper,
19:01 the muscle in the upper back get weak.
19:03 Yep, forward shoulder roll, bad posture, bad posture.
19:12 And, it just kills me to watch people walk
19:14 around with this bad posture,
19:15 you just wanna go straight them up
19:16 and say don't you know?
19:18 You can make yourself so much healthier
19:19 and look so much better despite working out.
19:23 Okay, up and around the other way.
19:25 I don't do that though.
19:26 Most people don't appreciate that.
19:32 Okay, up and around, up and around and five more,
19:38 1, 2, 3, 4, 5. Okay, we are gonna shrug
19:45 the shoulders up and down, and up and down, up and down,
19:52 up and down, up down, up down, 10 more, 1, 2, 3, 4, 5, 6,
20:10 7, 8, 9, 10, look down to the floor,
20:19 look up at the ceiling,
20:20 down to the floor, up to the ceiling,
20:23 keep going, make it five more, 2, 3, 4, 5, side to side,
20:38 drop to one ear, back, over, back, over,
20:44 there's three, we are going for 10, it's four
20:49 and five and six, seven, and eight,
20:56 two more, nine, and 10.
21:01 Now, just turn the head to the side,
21:06 and turn, and turn, turn, three more each way,
21:16 turn, turn, turn, two more, and turn, last one. Good,
21:28 grab a hold of your arm, pull it across
21:30 and you stretch the shoulder, good, alright.
21:37 You shouldn't reach up and grab your arm,
21:39 and feel nothing but bone, there should be
21:40 some muscle there, okay. So if you just grab bone
21:44 then you're in trouble.
21:45 Switch over, okay,
21:51 got some muscle in there.
21:52 Yeah, Christy doing okay, how about you Britney?
21:56 I am doing fine. You are doing fine,
21:58 that's good.
21:59 Five more seconds, one, two, three, four, and five.
22:06 Okay, we gonna saw some wood now. Okay, we reach out,
22:10 grab a hold of wrist,
22:11 pull, you guys use handsaws
22:14 and I am going to use a chainsaw.
22:16 How lucky you. Reach way out?
22:26 Work hard, make yourself resist.
22:30 Ten more, one, and two, and three, and four, five,
22:39 six, seven, eight, nine, and ten, reverse it,
22:49 pull, switch your legs around Christy,
22:52 put your right leg out,
22:53 there you go, three, four, five, six, seven, eight, nine,
23:05 ten more, one, two, three, four, five, six, seven,
23:17 reach out, eight, nine, and ten, good.
23:22 Arm up over the head, get a hold of elbow,
23:25 now you wanna stretch your latissimus area here,
23:30 ten more seconds on that, one, two, three, four, five,
23:38 six, seven, eight, nine, switch around, okay
23:45 pull, one, two, three, four, five,
23:51 six, seven, eight, nine, and ten.
23:56 Okay, we're going to bring the arms up,
23:59 out here like this,
24:00 we are gonna flex the arms down and reach out,
24:02 and flex just like we're on a body building show
24:05 here, okay.
24:07 Flex the biceps, good, keep going, and flex and flex.
24:22 Let's do ten more, one, and two, and three,
24:29 four, five, six, seven, eight, nine, ten.
24:41 Okay, now we are gonna take one arm up over the head,
24:43 we are going to try and push up and pull back down,
24:46 push up, pull back down, should do one arm at a time.
24:54 This ones' to put emphasis on the tricep,
24:56 a lot of ladies like to work on that area,
24:59 because they feel like they gather a lot of fat
25:01 in that area,
25:02 that's a true statement, ten more, two, three, four,
25:12 five, six, seven, eight, nine, ten, switch around, one, two,
25:25 we are going for twenty again,
25:26 three, four, five, six, seven,
25:34 eight, nine, ten more, one, two, three, four,
25:44 five, six, seven, eight, two more nine, and ten.
25:53 Now from here, push down and up,
25:57 push down and up, this is known as triceps exercise.
26:04 Get down to go all the way straight, seven, eight, nine,
26:10 ten, eleven, twelve, thirteen,
26:17 fourteen, give yourself some tension,
26:20 sixteen, seventeen, eighteen, nineteen, twenty.
26:27 Okay, other side. Make sure,
26:29 make sure I can tell
26:30 which side you are working, okay,
26:31 push, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12,
26:48 13, 14, 15, five more, 16, 17, 18, 19, 20, good.
27:01 Okay, lets just do a few trunk rotations
27:04 to pull it out a little bit, and lets go three more,
27:13 there is one, and two, and three. Good, alright.
27:20 Thanks a lot, well done.
27:24 God made all bodies to be working to be strong,
27:29 to be healthy, and fit.
27:30 Women should not use the excuse,
27:32 that they don't wanna look like a man
27:33 because it's hard for men to develop muscle,
27:36 it's hard for women to develop muscle.
27:38 Age will take it's toll on all of us
27:40 regardless of who we are,
27:41 but we can prolong that by getting a good
27:44 regular exercise program,
27:45 but do it for the right reason.
27:47 Philippines 4:13, says,
27:48 I can do all things through Christ,
27:50 who strengthens me. God bless you
27:53 and hope to see you next time.


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Revised 2014-12-17