Participants: Dick Nunez (Host), Alex Hinez, Jonathon Hopkins
Series Code: BAS
Program Code: BAS000123
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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. 00:09 Be sure to consult your physician before 00:10 beginning any exercise program. 00:14 Training with a partner can be much more 00:16 productive and lot more fun. And it will keep you 00:18 motivated into your workouts. We are going to show you 00:21 a great workout that you can do right at home 00:23 with your best friend or your spouse or one of your kids. 00:27 Stay tuned and find our how on Body and Spirit. 00:57 Hello, I am Dick Nunez, Wellness Director of the 00:58 Black Hills Health and Education Center. 01:00 Welcome to Body and Spirit. 01:03 We have a lot of different exercise programs 01:04 we do here on Body and Spirit. 01:06 One of the things we do that's a lot of fun 01:07 is Partner Training. Now if you're doing this 01:09 at home by yourself, you can still get a great workout 01:12 by following along, but if you have somebody else 01:14 that you need to get motivated. 01:15 Sometimes the wives get real into the program, 01:18 but their husbands they're not quite as willing. 01:21 But if they try this workout they'll find they'll get 01:23 excellent results and you'll have a lot of fun 01:25 and it'll help keep you going. So I think 01:27 we're ready to start our workout. 01:29 Helping me out today will be Jonathan Hopkins, 01:31 a fitness trainer from the Black Hills 01:32 Health and Education Center, and Alex Heinz, 01:35 who is a physical Therapist from Wenatchee, Washington. 01:40 Before we're get into this workout, 01:41 we better warm up just a little bit because 01:42 this isn't going to be an easy one, so we're gonna 01:44 start by just loosening up our shoulders. 01:48 We are not going to waste a lot of time 01:49 with this because we're gonna need our time 01:51 for the exercise today. Both of these guys 01:55 are a little bit nervous about what might be 01:56 coming up next. Okay, lets go up and around the 01:59 other way, and one more time, okay, good. 02:05 Now whenever we do exercises, we are limited 02:09 by how much resistance we have, because we only 02:13 have our own weight to work with or the towels 02:15 or whatever. So what we are going to do here 02:17 is we're gonna help apply resistance with each other. 02:19 So Jonathan I would like you to get in push up position, 02:24 and Alex you're going to straddle him and you are 02:26 going to add his resistance. So you're going 02:28 to give him about 20 or 30 pounds of resistance 02:31 pushing down as he goes down to push up position 02:34 and then pushes back up. So Alex is now making 02:38 the movement more difficult for Jonathan. 02:40 After doing this at home you can just do regular 02:43 push ups right now. If you by yourself or you can do 02:46 against the wall or you can do them off your knees. 02:48 An 86 year old woman who came to our Wellness program, 02:51 guys she could do push ups off her knees 02:54 by just starting, by doing push ups against the wall. 02:58 Now this is a very advanced method of doing push ups 03:00 and you want to make sure you are in a pretty 03:02 good health before you try this because this will 03:04 definitely be a bit fatiguing here. Okay, 03:07 lets keep going, you don't think he is working out, 03:09 well make him work harder than, that's up to you. 03:12 Good, good, push down on him, we're doing okay 03:17 Jonathan. Oh yeah. Okay, now let's push down 03:20 harder on the negative part of the exercise, 03:23 good, good, keeping pushing on him, good, good, 03:29 that's the way. Bring that abdomen back up. 03:31 That's excellent, good, good, 03:34 we're getting towards the end there, 03:35 looks like. Okay, Jonathan what we are going do 03:38 here towards yours go half way down and hold it, 03:41 and Alex you're going to keep pushing down on him 03:44 for 10 seconds; 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10, 03:53 excellent. Okay, Jonathan up. While you rest 03:58 you can push on your. Now it's Alex's turn. 04:04 Okay, straddle him, now I hope this doesn't 04:06 cause any divorces if we got husbands and wives 04:09 doing this, okay, push down, good. Now when 04:15 somebody is doing the negative aspect of the 04:17 contraction you can actually push a little bit harder 04:20 because we have more strength on that part 04:22 of the exercise which is also called the eccentric part 04:25 of the contraction. The positive part where you are 04:27 pushing up, or the concentric part you are not quite 04:30 as strong so often times we do this we overload 04:33 pushing down and not quite so much 04:35 on the way back up. Good, we are looking good. 04:42 You see that Alex has done lots of push ups before, 04:44 both these guys are very strong, which helps a lot. 04:51 Good. We are starting to see that little affect 04:53 coming into play here. Arms are starting to shake 04:56 a little bit which is showing, we're starting to get 04:58 towards muscular fatigue and now we're gonna come, 05:01 let him come up Jonathan. Okay. Alright, good job, 05:05 alright, go and stop. Now Jonathan, 05:08 Now Jonathan, I stopped him just a little bit 05:09 short so he can do the 10 seconds hold at 05:12 the very end, but on Alex's, he was there. 05:15 There was no point in making him hold any further 05:18 because the fatigue had already him, and so 05:21 whenever you hit momentary muscular fatigue 05:23 that's the time to stop. Okay, now what we're gonna 05:25 do is we are going to do lateral raises. So, Jonathan, 05:27 I would you like to step out in front of the Alex. 05:29 You're gonna do arms out your side. Alex, 05:31 you're gonna be behind him, and you are gonna put 05:32 the pressure on his wrists as he is gonna go ahead 05:35 and raise up out to the side, good. Make sure 05:41 you keep your head up. Remember we want 05:43 to keep the chest up. The Xyphoid process a little 05:46 protuberance at the bottom of the sternum. 05:48 We want to keep that up at all time. Good. 05:52 Jonathan loves these. Now it's important for the 05:55 one doing it to try and keep the arms as straight 05:58 as possible because the tendency will be to 06:00 bend the arms to give you a little more 06:03 leverage in the pushing up aspect. Good. 06:10 Okay, make him more a little harder there Alex. 06:14 So, we won't go quite so many repetitions. 06:23 And let's go 4 more. You really make him work. 06:30 Good, make sure you breathe. Breathing is very 06:32 important on this because the tendency will be 06:34 through the Valsalva maneuver because 06:37 you're working hard. Okay, now hold it out there. 06:39 You hold it there, Jonathan. You try and push 06:41 him down, Alex. Push, push, push, push, push, 06:46 excellent, alright. Okay, "Do unto others 06:50 as has been done unto you." Okay, raise up 06:56 very good, very good. Make him work. 07:07 Good, keep going. Excellent, keep going, 07:25 and lets work him through 3 more there, Jonathan. 07:27 Make him work hard, and last one, okay. 07:36 Now, get back out there, Alex, and try 07:39 and hold him off. Jonathan, push hard as you can. 07:44 Good, good, good. Feels good, doesn't it? Oh yeah! 07:49 Good, always makes me want to jump in and do some 07:51 of those, those are a lot of fun. Okay, 07:54 let's go ahead and get the towels there, 07:59 in fact we just need one this time. Okay, now, 08:03 what you are going to do is you're gonna grab 08:06 the towel with each other and you are going 08:08 to be facing opposite of me, okay, and so you are going 08:11 to pulling back and forth. And so what you 08:13 are going to be doing is you are going to be working 08:14 the Latissimus Dorsi as we are doing the pull, 08:18 okay. Okay, draw back. Try and allow your 08:28 partner to get a full reach, Latissimus Dorsi 08:30 is the muscle back here on the side. I want to go 08:33 to Jonathan because we'll be able to get that better 08:35 from the camera. But this muscle right back 08:37 in through here is Latissimus Dorsi, you see 08:40 working out, wearing out as Jonathan is coming 08:42 forward. Alright, let's make each other work now. 08:46 Come on, let's get serious about this, 08:47 lock in each time, good, good, good. 08:50 Now this exercise it is important to may be 08:53 helps somebody this closer to your own strength. 08:55 If you have somebody, you wouldn't want to go 08:57 find Arnold Schwarzenegger and say let's go 08:58 do some of these together. Good, these guys 09:03 are a good match. Let's go 5 more each way. 09:07 Here is 1 and 2, 3, and 4, one more time and 5. 09:19 Okay, now we need to switch around. Okay, 09:27 have a little tug of war here. Husbands at home 09:30 are going to feel bad if their wives have been 09:32 during the program on a regular basis, 09:33 and they find that the wives are pulling harder 09:35 than they are. Good, you are feeling that at all. 09:44 Oh! Yes. Okay, pull hard, come on, let's pull hard, 09:47 lets really work, good, good. I hear the 09:52 respiration is starting to increase. Okay, 09:57 5 more each way. Here is 1 and 2 and 3 and 4 10:10 and 5, good. Let's just set off on the side here 10:13 Okay, Jonathan, I like you to lay on your back here, 10:17 now what we are gonna do is we're gonna help 10:20 each other do some pull ups from the lying position 10:23 You're gonna straighten your legs out. 10:24 Alex, you're gonna straddle him. Okay, 10:27 let's get a wrist grab, there you go. 10:30 And so Jonathan you are gonna keep your chest up 10:32 and you are going to pull yourself up. Pull up, 10:36 good. Now Alex is gonna be your base there. 10:42 Very good. Chest up. This is a modified pull up 10:45 type exercise. We somewhat pre-fatigue by doing 10:48 other exercise. Now, this might be a tough one at home 10:55 But there are times when somebody can put 10:57 a couple of chairs and then put like a 10:59 boom stick across, so they can pull themselves up 11:01 by doing this type of exercise. I know that 11:03 Jack LaLanne has done this particular movement 11:06 a lot of times in his show over the past. 11:12 Let's do 2 more, alright, good job. Alright, 11:17 switch it around. The nice thing about the partner 11:30 type movement is you have a chance to wrestle 11:32 a little bit in between, and it gives you just about 11:37 enough time to recover before it's your turn again. 11:44 Very good, Alex. Way down good. Chest up, 11:47 good. Reach down, way down. Excellent, excellent, 11:55 very good. I guess you don't get to totally rest 11:59 on this part here. Okay, pull. Good. 12:09 And lets go ahead and do 4 more Alex. 12:22 Okay, good. Now, we are going to use our towel again, 12:27 and what we are going to do is, is, Alex, 12:32 you are gonna sit down on the floor there. 12:36 And Jonathan you are gonna be here, 12:37 and you are gonna grab, get your legs apart a little bit, 12:40 so I can get in here. You are gonna grab that, 12:42 we are gonna do some biceps. You are gonna 12:44 let him come and you are gonna pull back down. 12:47 Jonathan, you have to squat down just a little bit 12:50 to get the position you want, alright. Okay, 12:55 squat down a little bit, keep the chest up. Okay, 12:57 curl up, reach down, curl up, and down, good. 13:05 When we do this we want to try and get about 13:06 10 to 15 repetitions, so the other person 13:08 is making him work hard enough. To get a good 13:12 training effect. Excellent, very good. 13:17 See the biceps coming into play here, good. 13:23 Looks good Jonathan, keep going, keep going, 13:25 a few more. Come on work it, work it. Now, 13:29 get up and hold tight. Hold it there, hold it, hold it, 13:33 hold it, hold it, hold it, good, good, good 13:37 Alright, that was fun. Okay, Alex is anxious to get 13:48 his turn going here. Okay, we need to get 13:54 a little better position, get a little closer so we can 13:55 get a little more range of motion. There we go, good. 13:58 If you haven't seen the biceps getting worked here. 14:02 The biceps, we see a good separation thereof the biceps. 14:05 In the break of radialis, in the brachialis of his arm, 14:10 good. Pull up and pull up, good. Squeeze it up. 14:21 Five more. Jonathan, you're down there working 14:24 hard still I see. Couple more. Okay, and come up 14:34 and hold, Alex. Hold tight, pull Jonathan, good, good, 14:38 good, good, good, good, keep breathing. 14:39 Good, good, excellent, alright, good job. 14:43 Okay, Jonathan, you are gonna be down there, 14:45 sitting down, face the other way now. 14:49 Okay, you're gonna bring the arms up 14:50 over the head, pull together. Okay, Alex, 14:53 you're gonna brace him with your knees so he has 14:55 something to lean against, now we are gonna do 14:57 some triceps extension, either by pushing up, 15:00 and coming back down again, okay. 15:09 Good, way down, make him work on the way up. 15:17 Make him work. This is a very high intense workout 15:32 that will give you every bit as good as workout 15:33 you can get in any gym, and again it can be 15:34 a really good workout to do. If you have somebody 15:36 else involved with your workout, it will help keep 15:37 you motivated because you get the buddy system going. 15:41 And sometimes when you don't feel like doing it, 15:42 maybe your buddy does. Good, make him work, 15:51 good, good, Three more. Okay, now hold it 16:04 there tight, okay, and keep pushing him down. 16:07 You resist Jonathan, resist, resist, resist, resist, 16:11 resist, breath. Good job, alright. Okay, 16:16 switch it around. How we doing? Feeling good? 16:19 Oh! Yeah, loving it. He says he is loving it. 16:25 Okay, push up. Both these fellows are in very 16:32 good shape. They both exercise on regular basis. 16:35 So we are pushing really hard. One of the things 16:40 you try and do on Body and Spirit, is try 16:42 and give workouts that will meet everybody's needs. 16:45 And I would define anybody, no matter how fit 16:47 they are to go through this or not feel it. 16:49 This is a good workout. Good, very good, very good. 17:09 And one more time, Alex. Okay, now get part 17:11 way down and hold tight, breathe, breathe, good, 17:15 good, good, okay, relax. Now along with helping 17:19 each other go through the workout we can also 17:22 help each other stretch. Go and put the hands 17:24 behind the head, Alex. So we can help by doing 17:28 a nice gentle stretch here. And we wanna 17:37 hold that for about 15 seconds. 17:40 And what we are gonna do is now 17:44 we gonna to pull up. We'll work these, 17:52 stretch these muscles out that we're working 17:53 so hard on. Excellent. Okay, well, come on up. 18:02 Jonathan, Alex is going to put him through the 18:05 stretches. The vital part of exercise is flexibility 18:14 and these guys have worked very hard 18:16 on their upper body. And so, now we want 18:18 to stretch those muscles out. It also gives them 18:22 a chance to recuperate. Stretching is a little easier 18:24 aspect of the exercise program, so they can have 18:27 a chance to catch their breath, let their heart rates 18:29 slow down a little bit because we got to do 18:31 legs still, and that takes a lot of energy and 18:33 a lot of demand. Alex, wants more stretching. 18:39 Okay, let's go up now. You feel that Jonathan. 18:50 It feels good, doesn't it. Okay, let's hold 18:57 that for about 5 more seconds. Okay, good. 19:05 Alright, Jonathan on your feet. Well, 19:08 what we are gonna get into now is some squats, 19:11 and obviously we can help each other out again. 19:12 We are not gonna climb on each others backs, 19:14 that would be too radical. But it would be impressive. 19:16 But what we are gonna do is, we are gonna 19:18 get in a squat position, and Alex, you are going 19:22 to be the resistance. We are going to push 19:23 from the hips here, and it's very important 19:26 as we do the squat. We are going to do this right 19:28 to keep the knees over the feet, 19:30 push the hips back, keep the chest up 19:32 and that will also give a good leverage point 19:36 for Alex to push on to give Jonathan some 19:37 resistance, okay. Now because squats 19:41 are an exercise where we tend to pretty strong and 19:43 especially these guys who've workout a lot. 19:45 We're gonna do the squats really slowly. 19:48 We are gonna go about 5 seconds down, 19:49 about 5 seconds up. Otherwise it will be too 19:53 overpowering because both of you are probably 19:55 capable of handling good amount of weight 19:56 on your back. Okay, let's go, squat down 20:01 and down and down, okay. Give them some 20:03 good resistance, good, good, and one thing 20:06 we are going to do on this is we are gonna stop 20:08 a little short of lock out and go back down again. 20:10 So whenever we lock out we have a chance to rest, 20:13 what we are doing is we want to make sure 20:15 we don't get that rest. We want to keep the tension 20:17 on the muscles. Good, good, good. Excellent. 20:26 We want to make sure we keep our chest up. 20:29 We want to make sure that we keep our breathing 20:31 steady on this. Don't hold your breath. 20:35 It creates the Valsalva effect, which will cause 20:38 a lot intracranial and intrathoracic pressure 20:40 that we don't want. Starting to feel it yet Jonathan. 20:47 You bet you. Okay, good. Okay, push hard, 20:55 push hard. Very good, keep going, and push, 21:07 good, and let's do about 5 more of those. 21:23 There's 3 and 4 and down, okay, now down and hold. 21:39 Okay, get your hips back a little more Jonathan. 21:40 Okay, push down, Alex. Ten count; 1, 21:44 2, 3, 4, 5, 6, 7, 8, 9 10, okay, Jonathan, 21:54 lay down on your abdomen there. 21:57 Okay, while we got him going on his legs, 21:58 we are going to do a little hamstring work, 22:00 and so we are going to put, wrap the towels around his 22:02 ankles there. And let him do some leg curls, 22:05 okay, go and pull up, Jonathan. Okay, 22:09 We are gonna do 10 on each side. 22:11 A lot of resistance. The resistance feel okay 22:19 there Jonathan. Oh! Yeah. 22:20 Okay. Good, good, 3 more. Alright, 22:36 lets switch sides. This is a difficult exercise to do 22:44 at home by yourself, but when you have a partner 22:47 and you have your handy towel there is so much 22:50 you can do with an exercise program. 22:55 Alex, can't wait for his turn. He is anxiously 22:57 watching this. Thinking I can't wait to be down 23:00 and doing this part. Thinking that better be nice. 23:07 That's good stuff. That's another thing 23:08 with partner training, if one partner is a little too 23:10 rough on the other partner, they know their time 23:12 is coming, good, alright, Jonathan 23:17 You get to apply the resistance now. 23:21 We'll do the squats first. Okay, ready, let's do it. 23:32 Good, excellent form, excellent form. 23:33 Squats is one of the best overall exercises 23:38 you can do because it works so many of the lower 23:41 body muscles. It works the gluteus maximus. 23:43 It works the hamstring. It works the quadriceps, 23:45 it's actually called the compound leg movement, 23:48 and squats is an exercise you don't want to loss 23:50 ability to do because it's so vital. 23:52 We have to be able to stand up, we have to be able 23:53 to sit down and the gluteus maximus is the biggest, 23:56 strongest muscles in the body and this is one 23:59 of the best ways to get your gluteus maximus 24:01 strong is by doing the squats because the 24:03 gluteus maximus function is to extend the hip 24:06 and that's what happening every time we squat down. 24:08 We have to extend the hip as we come up. 24:10 And by adding this extra resistance we can get 24:13 even better affect. Now when people do squats 24:16 often times they'll put a bar on their back or dangle 24:19 a dumbbell between their legs and that will help 24:21 them to do it and just by holding the dumbbell 24:24 here you can still get the affect if you don't 24:26 want to put the heavy bar on your back. 24:29 Obviously this will work well also. 24:31 Okay, let's shorten the lock just a little bit 24:33 so we can get you a little more tired there Alex. 24:35 Now okay, that's good, very good, push hard, 24:39 Jonathan. Make him really work on the way up there, 24:44 that's the way. You guys you are doing great 24:46 good, good, good, good, good, good, good, 24:51 3 more, good, last one. Alright, down part 25:00 way and hold, 10 count, push hard, Jonathan, 25:03 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10, good. 25:13 Alright, go and lay on the floor Alex on your abdomen. 25:17 Okay, Jonathan put him through the paces there. 25:25 Good, now when you are doing an exercise like 25:28 this it is important to ask your partner 25:30 how is the resistance, so they know how 25:33 you're doing. Communicate with each other. 25:35 You tell each other, give me more, give me less. 25:37 Okay, what? He is asking Jonathan for a little more 25:40 range of motion, so we want to let him come up 25:42 a little bit more. There you go. This is obvious 25:47 an exercise you can start somebody short 25:49 on real quick. Okay, 1 more, good job, okay, 25:54 let's switch over to the other side. Okay, and up, 26:00 good. We are going to do ten on this side. 26:11 There's 6, and 7, and 8, two more, 9, 26:20 last one, and 10, good job. Alright, 26:24 fellows that was very, very good lets 26:28 just finish up by just easy rotation, 26:31 just to kind of cool down. It's important whenever 26:34 we exercise not to just give ourselves 26:36 an abrupt stop. We want to use our muscles 26:39 to help the heart in the cooling down process. 26:42 That's the mistake a lot of people do when 26:44 they go out for walks or runs. 26:45 They finish their walk or run, they stop abruptly 26:48 and the heart is depending on the legs to 26:50 continue helping with the circulation of blood 26:52 and all of a sudden they stop and that puts 26:54 more demand on the heart. Okay, so we are gonna 26:57 do 3 more each way. There's 1 and there 27:02 is 2 and there is 3. Good job. Thanks a lot fellows. 27:08 Thank you. I've heard about ever excuses 27:13 out there about why people don't exercise, 27:15 and if they say I have no equipment 27:17 I guarantee you these both young men who are 27:19 in very, very good physical shape. 27:21 Have had an excellent workout and again doing 27:24 somebody else, it's a friend of your or a spouse 27:26 or child or whatever, it can be a great thing 27:30 as far as the bonding process in doing 27:32 exercise together. Not only that but you both get 27:34 the benefits. Whenever, we look at benefits 27:36 we always want to do it for the right reason. 27:38 We want to claim the promises of the Bible. 27:40 Philippines 4:13 say, I can do all things through 27:44 Christ which strengthens me. And that's such 27:46 a wonderful promise that we always claim here. 27:48 God bless you, I look forward 27:50 to seeing you next time. |
Revised 2014-12-17