Participants: Rick Nunez, Dick Nunez, William Brauer
Series Code: BAS
Program Code: BAS000089
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your 00:06 health. Be sure to consult your physician 00:10 before beginning any exercise program. 00:12 Many people use circuit training to give a fast 00:17 affective workout. You can use circuit 00:20 training right in the comfort of your own home. 00:21 Find out next how on Body and Spirit. 00:53 Hello. I am Dick Nunez, Exercise Physiologist 00:55 and Principal of Miracle Meadows in 00:56 Mountain State Leadership Academy in West 00:58 Virginia. Welcome to Body and Spirit. 01:00 Today, we are going through a circuit 01:02 training program, it's a way of doing exercise 01:04 at a rapid pace, getting a lot done in a very short 01:07 period of time. A lot of people, who 01:09 are very busy with time schedules find this a 01:11 very beneficial way of exercising. It will hit 01:14 the entire body in a short period of time. 01:16 Then we'll finish off with some stretching. I believe 01:18 we're ready to get started, helping me out today, 01:20 will be Will and Rick, who is also my son and they're 01:24 students of the Mountain State Leadership Academy 01:25 in West Virginia. Thank you. Okay, 01:32 we are gonna need to be loosened up for this one 01:33 fellows. So, let's, let's get our body 01:37 moving, wake it up, let it know it's gonna 01:40 be doing something in just a very brief 01:43 moment. These are just arm circles, 01:52 to open up the circulatory system and 01:57 get the blood pumping into the upper body, 01:59 let's go the other direction, it doesn't 02:03 have to be hard and at first you may not be 02:06 able to do very much of a range of motion. The more you 02:09 do it, better off you'll become, let's do it about ten 02:13 more times, one, two, three, four, five, six, 02:22 seven, eight, nine, and ten. Good, alright. 02:30 To start this joy off we are gonna hit the 02:33 ground, do some pushups, want you to do twenty of, 02:35 them, ready, go. One, two, not too fast, 02:41 three, four, five, six, seven, eight, nine, ten, 02:51 eleven, twelve, thirteen, fourteen, fifteen, 02:56 sixteen, seventeen, eighteen, nineteen, and 03:01 twenty. Good, okay come on over here, have your 03:05 toes on the edge, grab a hold of my shoulder, 03:07 we are going to do some calf raises, the way we are 03:10 going to be doing this is we are going to be 03:11 hitting one muscle and then go to like on the upper 03:14 body, then we can go to a lower body exercise. 03:16 Okay, go ahead. By time we're done, 03:21 these fellows will feel like they have done 03:24 something. No, you'll not die, you'll be fine, 03:33 keep going, let's go twenty more, one, two, 03:42 three, four, five, six, seven, eight, nine, ten, 03:52 eleven, twelve, thirteen, fourteen, fifteen, 03:58 sixteen, seventeen, eighteen, nineteen, 04:03 twenty, good. Back down pushup 04:07 position, this time, we'll assume, that they're 04:09 a little bit tired, so we'll go off 04:11 the knees this time. The knees are a modified 04:14 pushup, okay, go, twenty of them again, if you 04:17 need to use the wall that's okay, good, 04:21 six, seven, eight, nine, ten, eleven, twelve, 04:29 thirteen, fourteen, fifteen, sixteen, seventeen 04:35 eighteen, nineteen, twenty, good, up on 04:38 the feet. Let's get a couple breaths through your 04:43 nose and out, in and out, in and out, good, okay 04:52 squat position, okay, let's go twenty squats, 04:56 not too fast, down, nice depth, down, 04:59 down, down, down, down, down, down, 05:00 go down Rick, down Will, okay, and up and down, 05:04 good, keep your chest up a little more Rick, 05:08 keep your chest up, keep your chest up, that's better, 05:15 excellent, nine, ten, eleven, twelve, thirteen, 05:30 fourteen, fifteen, sixteen, seventeen, 05:38 eighteen, nineteen, twenty, okay. 05:44 While we're standing up here, let's do the back, 05:47 we are gonna bend over, grab our wrist, 05:50 hold, twenty of it, two, three, four, slow it down 05:58 a little bit, five, pulling down way out, six 06:01 stay it by pace, seven, eight, nine, ten, keep 06:09 it controlled, eleven, twelve, each way out, 06:13 thirteen, fourteen, way out, fifteen, 06:19 sixteen, seventeen, eighteen, nineteen, 06:27 one more, twenty and switch, okay, pull, 06:32 and reach two, reach three, four, five, 06:40 six, seven, reach way out, eight, nine, ten, 06:50 eleven, twelve, thirteen, fourteen, fifteen, five 07:00 more, sixteen, seventeen, eighteen, last two, good, 07:08 back on squat position, twenty more, go, 07:14 one, two, three, four, five, six, seven, eight, 07:28 nine, ten, eleven, twelve, thirteen, 07:37 fourteen, fifteen, sixteen, seventeen, eighteen, 07:44 nineteen, and twenty. Good, let's get a couple of 07:51 breaths. In and out, in and out, good. 08:00 Okay, let's work the neck, put down, 08:03 look up, look down, up, and down, up, ten more, 08:16 one, two, three, four, five, six, seven, eight, 08:30 nine, ten, side-to-side, there's two, we are going 08:39 to do fifteen, three, four, five, six, seven, 08:48 eight, nine, ten, eleven, twelve, thirteen, 08:59 fourteen, fifteen, good, hands on your hips, lounges, 09:05 ten times each way, go. Not too fast, here's 09:11 one, two, three, four, good, five, six, seven, 09:34 eight, nine, good, and ten, alright, put your 09:47 arms down, and let's do some circles, okay make 09:54 those circles bigger, now small, starting to get warm 10:05 yet Will, yeah, Rick, Oh! Yes, 10:08 okay , bigger, and small, now go backwards and 10:25 make them larger, now small, and back to 10:36 the front, these might do the circular motion 10:39 brings more of the muscles in play, then backup 10:42 a shoulder area, okay, let's make them larger 10:46 now. Good, and small and large, now reverse it, 11:03 and reverse it, and reverse it, and reverse 11:15 it just about ready to hold, okay, arms held out, 11:26 just gonna give a static hold it, try and keep your 11:31 arms straight out to the ground, should be parallel 11:34 to the ground, arms should be down, and 11:39 think about it, present thoughts, like how good 11:42 it'll feel, once you put your arms back, 11:43 twenty seconds already down, no problem, if 11:51 you do have to drop your arms at home for 11:53 a movement that's okay, that's thirty seconds, nice 11:58 and steady, excellent. Should start to feel those shoulders 12:03 burn just a little bit, 40 seconds, keep going, 12:12 keep going, and down to ten, nine, eight, 12:19 seven, six, five, four, three, two, one. 12:26 Down, okay, let's roll the shoulders, ten more, one, 12:37 two, three, four, five, six, seven, eight, 12:45 nine, ten, the other way, 15 of them, two, three, 12:51 four, five, six, seven, eight, nine, ten, 13:00 five more, one, two, three, four, five, let's 13:06 go into side lines, step out to the side, okay, 13:10 and let's switch over, good, back, and switch, 13:15 ten more each way, here is one, two, 13:30 three, four, five, six, seven, eight, nine, and 13:50 ten, good, a couple of breaths, in and out, one more 13:59 time, alright, get a hold of an arm, and do some curls, 14:05 arm over, okay, twenty times each side, 14:09 focus on getting a full range of motion all 14:13 way down, good, good, way down, 14:24 eight more, one, two, three, four, five, six, 14:44 seven, eight, other side, the reason on 14:50 this circuit training, we are going upward, 14:51 lower, and back and forth is, every group of muscles 14:55 has it's own aerobic, anaerobic system, so we can 14:59 stop one area, and go to the other area and be able to 15:01 keep going, where if we just stayed on one 15:03 portion by just legs or just upper body, 15:06 we'd worn out way too quickly, as it is, we'll 15:09 probably worn out fast enough, how many around? 15:11 Okay, six more, one, two, three, four, five, 15:20 six, okay, down on your hands and knees, one leg out, 15:25 leg curls, okay, curl it, 30 times each side, two, 15:33 not too fast, three, four, five, six, slow it 15:39 down a little bit, eight, nine, good, ten, the next 15:44 ten, one, two, three, four, five, six, seven, 15:55 eight, nine, and ten. Ten more, one, two, 16:03 three, four, five, six, seven, eight, nine, 16:14 and ten, switch, okay, curl, good, curl, four, 16:23 getting rhythm, five, six, seven, 16:27 eight, not too fast, ten, keep the leg up 16:32 eleven, twelve, thirteen, fourteen, fifteen, 16:38 sixteen, seventeen, eighteen, nineteen, 16:43 twenty. One, two, three, four, five, six, 16:53 seven, eight, nine, ten while you're down there, 17:00 we are go into diamond pushups, for ten of them 17:04 off the knees, form a diamond there, okay, swing your body 17:07 out Rick, okay. Ten times down, up, good, there's two, 17:12 three, four, five, six, seven, eight, nine, ten, 17:23 back your hands and knees, one leg out straight, okay, 17:27 raise it up high, keep it straight, and down 17:30 tap the floor, and up keep it straight, down 17:33 up and down, good, up, down, up, down, 17:39 up, down, up, down, up, down, up, down 17:46 there is ten, we are going for 30, up, up, up 17:51 up, up, and up, and up, and up, and up, and up, there 18:01 is twenty, ten more and one, and two, three, 18:07 four, five, six, seven, eight, nine, ten, switch 18:17 over, leg out, up, leg straight, two, three, 18:23 four, five, six, seven, eight, nine, and ten, 18:33 next ten, one, two, three, four, five, six, 18:41 seven, eight, nine, ten more, one, two, 18:49 three, four, five, six, seven, eight, nine, ten. 19:00 Okay, lay on your backs, 19:01 okay, hands behind the neck, we're gonna do 19:09 some crunches, twenty of them up and down, 19:13 good, not too fast, there's three, four, five, 19:18 six, seven, eight, nine, and ten, good, 19:25 keep going eleven, twelve, thirteen, 19:28 fourteen, fifteen, sixteen, seventeen, 19:34 eighteen, nineteen, twenty, get off the 19:38 ground, cross at the ankles, keep the knees 19:39 bent and go, two, three, four, five, six, seven, 19:48 eight, nine, ten, eleven, twelve, thirteen, 19:55 fourteen, fifteen, sixteen, seventeen, 20:00 eighteen, nineteen, twenty, leg straight up, 20:04 okay, and go, one, two, three, four, five, 20:11 six, seven, eight, nine, ten, eleven, twelve, 20:18 thirteen, fourteen, fifteen, sixteen, 20:22 seventeen, eighteen, nineteen, twenty, on 20:27 your stomachs. Excellent guys, you are doing great 20:29 okay, hands behind your back, lift your chest up 20:34 and down, and up and down, up and down, 20:39 up and down, up, down, up, down, good, keep 20:47 it going, up, down, up, down, and 20:54 down, and down, good fourteen, fifteen, five 21:01 more, one, two, three, four, and five, and okay, 21:09 pushup on your hands, till your arms are straight, 21:12 pushup, pushup on the floor like you're doing a pushup, 21:15 you push yourself up keeping your pelvis down 21:17 good, and you stress the abdominal region, good, 21:21 good, we're under the part of the workout that 21:23 you've been waiting for, the stretching part, 21:25 ten more seconds, one, two, three, four, five, 21:35 six, seven, eight, nine, and ten, now on your side, 21:41 get a hold of an ankle, both these fellows are 21:52 in their teens and pretty good shape and this was 21:55 a workout to see if they've got a little glow on their 21:57 faces, so you can tell that they have done 22:00 something and watch for a few minutes, ten more seconds 22:06 one, two, three, four, five, six, seven, eight, 22:14 nine, ten, switch over. What we have done is 22:19 for about the last twenty minutes, you have 22:21 done nonstop exercise, upper body, lower body, 22:24 upper body, lower body, and we're now we are gonna 22:27 do is a cool down of about seven minutes of 22:29 stretching. Okay, you are already into it, ten more 22:40 seconds, one, two, three, four, five, six, seven, 22:48 eight, nine, and ten, lay on your back, pull a knee to 22:55 the chest, keep the other leg down straight, there you go, 22:59 that probably feels good after all that, doesn't it? Yes! 23:05 And hold that five more seconds, four, three, two, 23:15 one leg up, up straight, grab behind your leg 23:19 hold, ten more seconds, one, two, three, four, 23:31 five, six, seven, eight, nine, ten, okay, left leg 23:39 keep the right leg straight, hold that for 23:50 ten more seconds, one, two, three, four, five, 23:56 six, seven, eight, nine, leg straight up, keep the 24:03 other leg down, okay, good, hold, hold, ten more 24:13 seconds, one, two, three, four, five, six, 24:19 seven, eight, nine, and ten, good, up on 24:25 your feet, okay let's lay back, stretch your 24:31 chest, okay, now bring your arms across, pull your 24:40 shoulder blades apart. Okay again, let's go back, 24:54 and one more time crossed, pull your shoulder blades 24:57 apart, hold it, five more seconds, four, three, 25:04 two, one, good, arm up over the head, get a hold 25:10 of your elbow, hold, ten more seconds, one, 25:18 two, two, three, four, five, six, seven, 25:24 eight, nine, ten, switch, good, ten more seconds, 25:36 one, two, three, four, five, six, seven, eight, 25:44 and nine, ten, put the arm across, grab behind the 25:49 elbow, pull, okay, ten more seconds, one, 26:00 two, three, four, five, six, seven, 26:06 eight, nine, and ten, switch. That's probably the 26:17 ravenous workout, so. Oh! Yeah. Ten more seconds, 26:20 one, two, three, four, five, six, seven, 26:29 eight, nine, and ten. Let's turn and turn, 26:36 turn, turn, three more each way, turn, turn, 26:46 turn, turn, one more, turn, and turn, okay, 26:55 with the heads, turn, turn, and turn, three more each 27:04 way, one and two, and three, good. 27:13 Well done fellows. Circuit training is just 27:19 another way of exercising and it's 27:20 a way to ease the monotony of exercise, and give 27:23 yourself a little variation but is a more intensive 27:25 workout, so if you haven't been working out on a regular 27:27 basis, this might not be your favorite routine, for 27:30 those who have been working out with some 27:33 bigger, this is will be a good one for you. 27:34 Here, Body and Spirit, we try and make 27:36 exercise shows, that are going to 27:38 cover a wide range of people. So, not every 27:40 show is gonna scratch the itch of everybody, 27:43 but over the course of the programs hopefully 27:46 there is something there for all of you, and 27:48 remember do it for the right reason, Philippines 27:50 4:13 says. I can do all of things through Christ who 27:52 strengthens me. God bless you. Will 27:54 see you next time. |
Revised 2014-12-17