Participants: Dick Nunez, Madison Turner, Kim Rogers
Series Code: BAS
Program Code: BAS000094
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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 Circuit training is an excellent way to get 00:16 a fast and effective workout. Today, we're 00:19 gonna be going over a circuit training program especially 00:21 designed for women, stay tuned for Body & Spirit. 00:54 Hello, I am Dick Nunez, Exercise Physiologist 00:56 and Principal of Miracle Meadows of Mountain 00:57 State Leadership Academy in West Virginia. 00:59 Welcome to Body & Spirit. Today, we're gonna be doing 01:03 an exercise program, that's gonna be a little bit 01:05 different. It's gonna be a circuit training program. 01:07 It's gonna be going from one area to next and 01:09 what we'll be doing, is we'll be doing an upper body 01:11 exercise, going right into a lower body exercise, 01:13 back to upper body, and the reason, why we do that, 01:16 because it allows certain aspects in the body to rest, 01:18 while the others are working. All muscles have 01:20 their own aerobic and anaerobic fibers, 01:22 And so, if we are working the upper body 01:24 the lower body is resting and vice-versa. 01:26 God has designed us that way for a reason to 01:29 allow us to keep going and do things that we need to do. 01:31 So, we're gonna take advantage of that today and try and 01:34 make the program design more for the ladies although, 01:37 there'll be some exercises that definitely will be good 01:40 for all. So, I think we're ready to get started. 01:42 Helping me out today is, Kim and Madison. 01:44 Kim is a student of Miracle Meadows 01:46 and Madison at Mount State Leadership Academy. 01:52 Alright, ladies, I think we are ready to have some fun. 01:54 Lets start up by just warming up, 01:56 we're gonna stretch up this way and we gonna switch 01:59 over this way, reach up, pick the apple there 02:04 and up and up and up, superwoman and up, 02:09 you might feel like that once we are done. 02:12 Oh no. And up and up, and up, 02:16 I am not afraid at all. Yeah, because, and I really 02:18 looking forward to this show. You have been doing 02:20 that for a while. It's gonna be fun. Good, 02:27 probably not the same thing, you do, there's 2, 3, 02:33 4, 5, 6, 7, 8, 9, and 10. 02:49 How you doing Madison? Oh, wouldn't that be nice, 02:51 but all things must pass, lets get down on 02:53 the floor. We're gonna start with some push-ups, 02:55 so I'm a equal opportunity fitness trainer. 03:00 Okay, regular style up, 20 of them down and up, 03:03 1, 2, 3, you're out of sync, 4, 5, 6, 7, 8, 9, 03:14 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 03:27 alright back over here, calf raises, 03:33 Hand on my shoulder, up and down. While we are 03:38 doing this, the chest and arms are getting a chance to rest, 03:43 but what we'll find is their heart will keep on 03:46 pumping and that's what we want, gonna warm 03:49 these girls up and give them a good workout, keep going, 04:00 There's 15, let's go, 15 more 1, 2, 3, 4, 5 04:06 last 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 04:17 back in the pushup position again. 04:19 This time off your knees, 20 more, good up 2, up 3, 04:27 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 04:44 18, 19, 20 on the feet. Lunges okay, hands on 04:53 the hips, lunge out, back 10, each side, there is 1, 2 05:02 not too fast, 3, 4. You don't want to go too fast though. 05:15 lounge down there though, cut them short. 05:21 That's about 7, 3 more and 8, 2 more 9 and 10. 05:34 Alright, let's reach out grab our wrists, 05:37 pull and reach out, pull and reach out, 05:41 we're gonna do 20 of them 4, 5, 6, 7, 8, 9, 10, 05:55 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 06:11 Switch over and pull and reach, pull and reach, 06:16 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 06:37 17, 18, 19, 20. Alright, side lunges this time. 06:44 Uh. Side lounges, step out 06:46 to the side, lunge down, good, other way, deeper, 06:57 good, up, come up in the center though 07:00 and back down, that's better, oh! 07:03 Very nice. Let's not use the hands though, 07:13 7 and 8 and 9 and 10, good. Arms up, 07:27 and do our arm circles, one of the favorites 07:32 on the Body & Spirit show. Yeah, that's good.. 07:35 so a larger, people tell me, 07:39 I just can't get myself to do it on my own but, 07:41 when I see everybody on the Body & Spirit show 07:43 Having to stay on there, then I get motivated 07:45 to go that extra few seconds. 07:48 I might get motivated. That's good, well don't 07:51 motivate me, I am motivated anyway, but a lot of other 07:53 people are motivated, very nice and small. 08:00 Now let's reverse it, make it bigger, 08:09 now small, now larger, big circles, 08:19 and small, okay, the other way and bigger 08:38 and small and bigger and small, how we doing Madison. 08:48 Fine. Good, are we ready 08:52 to hold Kim. Cool. 08:55 Okay, hold it, keep it out there, 08:58 nice and straight, parallel to the ground, 09:02 those at home, if you need to drop your arms, 09:04 okay. You girls keep going, make sure you get plenty of 09:07 shots of Kim on there, so she didn't drop 09:09 her arms. Here we go, good, very good. 09:12 Thank you. 15 seconds, your welcome, 09:17 20, hold it up there and there is 30, now looking 09:28 good, Kim's starting to dance over there though. 09:30 How's that, it feels great, 09:35 Just think about, how good it's going to be when 09:36 you put arms down. Oh! It's so wonderful. 09:38 Oh, yes, then the exuberating rush of endorphins 09:41 going through our body. We're gonna feel exhilarated 09:44 like we're done something good for ourselves. 09:45 Please tell me how much long. 10, 9, 8, 7, 6, 5, 4, 09:53 3, 2, 1, oh! "Oh" 09:58 Feels so good, just roll the shoulders, 10:02 up and around, 8 more, 1, 2, 3, 4, 5, 6, 7, 8, 10:17 the other way, 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 10:34 9, 10. Squat position and squat down and up, 10:41 20 of them while you're down, up, down and up down 10:47 and up, keep going 6, 7, a little deeper 8, 9, 10, 11:00 10 more 1, 2, 3, 4, 5, 6, 7, 8, deeper 9, 10, 11:20 look up to the ceiling and down, look up and 11:24 down and up and down and up and down, up down, 11:31 up down, up down, up down, 5 more, here's 1 and 2 11:42 and 3, 4, 5, side to side. Kim, just got your neck 11:52 adjusted right here. There's 5, 6, 7, 8, 9, 10, 12:09 11, 12, 13, 14, 15, side to side this way turn 12:20 and turn we're gonna do 10 of them, there is 3 and 4 12:23 5, 6, 7, 8, 9, 10, squat position and squat 12:37 and squat, good keep going, go for another 20, 12:46 there is 7 and 8 deeper 9, good Madison, 10, 10 more, 12:53 1, 2, 3, 4, come on Kim, 5, 6, 7, 8, 9, 1 more, 10, 13:09 down back in pushup position off the knees. 13:12 Do the diamonds ones, bring your hands in. 13:16 Okay, lower yourself down and up and up, excellent 13:21 keeping going, 3, 4, 5, 6, 7, 8, 9, 10, and 10 13:31 more 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, lie on your side, 13:48 lift your leg up and down, up and down, good keep going 13:55 30 of them, there is 5, 6, 7, 8, 9, 10, control, 14:03 a little slower 12, 13, 14, up 15, 16, 17, 18, 19, 14:15 20, 10 more 1, 2, 3, a little bit slower 4, 5, 6, 7, 8, 14:26 9, switch sides. Alright and raise and up and up, 14:37 good, keep going up, up, up, up, up, good 14:47 keep going, 12, 13, 14, 15 16, 17, 18, 19, 20, 14:59 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, on your back 15:12 hands behind your neck, crunches 20 of them 2, 3, 15:19 4, get together 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15:32 15, 16, 17, 18, 19, 20, bring the feet up, 15:39 cross at the ankle, knees bend go, 2, 3, 4, 5, 15:46 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 16:01 19, and 20. Leg straight up and go, 20 more 2, 3, 4, 16:10 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 16:25 19, 20, back on the hands and knees. Okay, one leg out 16:31 straight, okay lift it up and then down and down, 16:37 20 of them slow it down 3, 4, 5, 6, 7, 8, 9, 10, 16:47 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, switch sides 17:01 up, up, up, up, there's 5, 6, 7, 8, 9, 10 more 1, 2, 3, 17:16 4, 5, 6, 7, 8, 9, 10, right leg again stick it out 17:25 curl your leg now, curl it and out, 20 times, 17:29 that's 2, 3 keep your leg up, 4, 5, 6, 7, 8, 9, 10, 17:41 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, switch it over 17:55 and curl and curl, good, curl, curl, keep your leg 18:04 up, okay, a little off, there you go, good, good 9, 10, 18:13 10 more 1, 2, 3 keep your legs up, 4, 5, 6, 7, 8, 9, 10, 18:26 lay back on your abdomen. On your abdomen, 18:31 hands behind the back, raise up and down, up 18:35 and down, up and down, up down, up down, up down, 18:46 keep going up down, up down, up down, up down, 10 more, 18:55 up down, up down, up, there is 3, up, 4, up 5, 19:05 up 6, up 7, up 8, up 9, up and hold, hold, hold, 19:17 hold, hold, 10 count 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 19:30 good, pushup on your hands and stretch the back, 19:34 and the abdomen and hold that, 10 more seconds 1, 2, 19:48 3, 4, 5, 6, 7, 8, 9 and 10, good, on your side, 19:59 get a hold of your ankle and pull. This is a part 20:09 you'll like, the stretching out, cool down time, 20:18 good, hold your stretch for 10 more seconds 1, 2, 3, 4 20:24 and 5, 6, 7, 8, 9 and 10, switch over, other side. 20:33 We did around 17, 18 minutes, close to 20 20:44 of non stop exercise going, from one area to the next. 20:47 So now we're doing, for cool down time 20:49 as we're doing our stretching now. 20:51 Important part of the exercise program, 20:53 both the girls are somewhat warm, I'm 20:56 sure some of you at home are too if you have been following 20:58 along, hold it for about 5 more seconds 1, 2, 3 21:05 and 4, 5, have a seat facing me. Legs apart, reach out 21:16 to your left, get a hold pull yourself down, 21:25 steady hold, 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9 21:38 and switch, hold it, hold it, good, hold it, 10 more 21:47 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 to the front 21:59 and pull, good, 10 more seconds 1, 2, 3, 4, 5, 6, 22:16 7, 8, 9, 10, up on your feet. Step back, 22:25 and stretch the calf, push down and hold that 22:34 for 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9 and switch 22:53 and hold, 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9 23:10 and 10. Alright, arm up over the head, get a hold 23:14 of your elbow, right, 10 more seconds 1, 2, 3, 4, 5, 6, 23:31 7, 8, 9 and 10, switch. Madison is doing a variation of 23:49 the stretch, turn around, everybody can do that. 23:52 But Madison can and that's fine, 23:55 if you want to do it that way. Okay, hold 23:58 and let go, now bring one arm across, 24:09 You'll get to stretch up, you know that. 24:10 Yes, it does. And 10 more seconds 1, 2, 24:16 3, 4, 5, 6, 7, 8, 9 and 10, switch. 24:33 Okay, and hold it and 10 more 1, 2, 3, 4, 5, 6, 24:43 7, 8, 9 and 10, hands behind the back, contract the abs 24:50 over, up and back, which is doing this as some what of a 24:57 cool down, lets do 20 more, there's 1, 2, 3, 4, 5, 6, 7 25:28 and 8, 9, 10, 10 more 1, 2, 3, 4, 5, 6, 7, 25:49 3 more 8, 9 last one, 10. We are gonna do some trunk turns, 26:01 hold you turn and hold it, hold it, excellent, 26:11 keep going, 10 more each way, too fast, 26:23 there is 1 and 2, 3, 4 and 5, 6, 7, 8, 9 and 10, 26:54 good. Alright ladies, we're all done. 27:00 circuit training has been use very effectively in 27:02 many athletics clubs and in many situations, doing it 27:06 at home, you can still get that type of effect. 27:08 We're just going back and forth from various areas, in 27:11 this case, we used upper body to lower body, 27:13 allowing one particular aspect of the body to rest. 27:16 It gives you a good overall workout, because you feel 27:18 the muscle stimulated. But also you feel like 27:20 you're heart is pumping, as you going, there is 27:23 less drag time. As you go between exercises and you'll 27:26 feel a little bit more of a cardiovascular benefit, 27:28 although it's still not a cardiovascular exercise per 27:31 say, because cardiovascular exercise or aerobic exercise, 27:34 is rhythmic activity of a major muscle group. 27:37 Now remember that each muscle group has it's own 27:39 aerobic, anaerobic system. God designed our muscles to 27:42 move and however you want to do it is fine. 27:44 But always remember, we want to train for 27:46 the proper reasons. In the Bible in Philippians 4:13, 27:49 it states that we can do all things through Christ 27:52 he is the one who strengthens us. God bless you, 27:55 I hope to see you next time. |
Revised 2014-12-17