Participants: Dick Nunez (Host), Jonathan Babb and Jonathon Hopkins
Series Code: BASA
Program Code: BASA000038
00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve you health.
00:08 Be sure to consult your physician
00:10 before beginning any exercise program.
00:15 Workout intensity is dictated by how motivated you're?
00:17 If you're wondering, if you can get a good intense
00:20 workout by doing Body and Spirit Aerobics,
00:23 find out next right here.
00:52 Hello, I am Dick Nunez, Wellness Director of the
00:54 Black Hills Health and Education Centre.
00:56 Welcome to Body and Spirit Aerobics.
01:00 Often times I hear people say,
01:01 well how you can get a good hard workout
01:03 by just doing a simple as basic for exercises,
01:06 following the Body and Spirit format.
01:07 Well, I'm gonna surprise for you,
01:10 we can make pretty tuff really want you
01:12 and today we're gonna focus on intense exercise,
01:15 now this is not gonna be for everybody.
01:17 Although, all of you can list do various aspects
01:19 of it and stop, when you need to.
01:21 So, I think we're ready to go helping me out today
01:23 will be Jonathan and Jonathan.
01:27 So, we should have a good workout here.
01:29 We're gonna make the some one intense,
01:30 so we need to make sure, we're good warmed up.
01:32 So, let's go and do so by go and do our arms circles.
01:35 Getting the blood circulating,
01:39 it shouldn't be hard at all. This is just loosening up,
01:43 up and around, keep your arms nice
01:44 and relaxed and bring it way up and around
01:49 and up and around, and up and around,
01:52 and up and around, and up and around.
01:56 Let's go the other way, up and around, up and around,
02:00 up and around, up and around, up and around,
02:06 okay few more times and one more, okay good.
02:14 Alright fellows, I want you to hit the deck push ups.
02:18 I want you to kind be in the angle this way
02:21 and now we do some 10 second raps.
02:24 So, you're go down really slow, okay ready down slow,
02:27 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 and up, 1, 2, 3, 4, 5,
02:42 6, 7, 8, 9,10, down, 2, 3, 4, 5, 6, 7, 8, 9,10, up,
02:59 2, 3, 4, 5, 6, 7, 8, 9,10, down, 2, 3, 4, 5, 6, 7, 8,
03:17 9,10, up, 2, 3, 4, 5, 6, 7, 8, 9, 1 more time,
03:30 down 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7,
03:48 8, 9 and 10, good. Alright, up on the feet.
03:55 Do you feel that? Oh, yeah.
03:57 Okay, did you feel it? Definitely.
03:59 Okay, let's stretch out, okay put the elbows back
04:04 as far you can and feel your chest stretch.
04:07 Now Jonathan over here did a modified of his knees,
04:13 Jonathan over here, did them straight down
04:15 because he has been working out little bit more
04:18 and his bench press well over 200 pounds
04:20 for his body size. Okay, let's bring it across
04:25 and pull your shoulder blades upward.
04:31 Alright and back up over head again,
04:33 push the elbows back, way you back
04:43 and then bring it across, pull it upward,
04:53 here we're going both give me some, they got,
04:54 there we go, okay, good. Alright, let's get into some
05:00 leg work here. We're gonna do some slow squats,
05:03 we're gonna do ten seconds squats,
05:05 just like we did pushups and this will get us warmed up
05:07 to do our aerobics. So, let's cross the arms
05:10 and squats real slow, push your hips back, 2, 3,
05:15 4, 5, 6, 7, 8, 9,10, 1, 2, 3, 4, 5, 6, 7, 8, 9,10,
05:31 down, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7,
05:49 8, 9,10, push your hips back, push your hips back
05:53 2, 3, bend over little more Jonathan 5, 6, 7, 8, 9,
06:01 10, up, 2, 3, 4, 5, 6, 7, 8, 9, 10,
06:12 okay push your hips back, push your hip back.
06:13 There are you go, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4,
06:26 5, I hope you enjoying it, 7, 8, 9, 10. Down 2, 3, 4,
06:36 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10,
06:52 push your hips back 2, 3, 4, 5, 6, 7, 8, 9, 10, 2,
07:05 3, 4, 5, 6, 7, 8, 9, 10, down 2, 3, 4, 5, 6, 7, 8,
07:22 9, 10, up 2, 3, 4, 5, 6, 7, 8, 9, 10 and down 2, 3, 4,
07:39 5, 6, 7, 8, 9, 10, up 2, 3, 4, 5, 6, 7, 8, 9,
07:55 back down 2, 3, 4, 5, 6, hold it right there,
08:05 we're trying hold for a minute.
08:07 Okay push your hips back little more Jonathan,
08:13 hold tight there is ten seconds. Those at home,
08:19 if you need to bail out for moment go ahead,
08:25 20 seconds and do you feel that before it's done.
08:33 Oh! Yeah. Halfway there
08:43 and now there is now 40, kind a hard to talk
08:48 while when I'm doing this one and we're down to
08:54 our last 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1, good.
09:05 Okay, start stepping, start stepping,
09:10 we will get into our aerobics here.
09:13 Okay, swing the arms a little bit.
09:20 Did you feel like Jonathan? Oh, yeah.
09:22 Okay, I know you did, so I don't even ask.
09:27 Okay. I could see it,
09:31 okay we're gonna do this in intervals.
09:34 So, we're about 20 more seconds,
09:37 we're gonna pickup the pace here
09:38 and actually take into a jog.
09:46 For those who at home, you might not be able to do that,
09:48 that's okay. Just go ahead and do it at your pace
09:51 if you just to need to keep doing,
09:52 the way they're doing right now.
09:54 That's fine. Okay fellow, let's start it up,
09:58 now jogging in place. Lift up the knees a little higher.
10:03 Pump the arms, very good, lift the knees,
10:10 lift the knees. Workout intensity is something
10:14 that people often times like. I know when people coming
10:18 to our wellness program, they're often times surprised
10:20 by what we've them do and actually they're amazed
10:23 about how much they can accomplish in such a short
10:26 period of time. They never imagine, they could get
10:27 how much stronger, so quickly. So often times,
10:29 we tend to take a little too easy on ourselves.
10:32 But other times, we can be very harsh on ourselves
10:35 by doing too much. This is so much, how much you do,
10:39 but the quality what you do. That's we try and focus on,
10:42 okay keep it up little faster.
10:48 They're we go, yes I like that sound, good,
10:53 hear those feet pounding the carpet.
10:57 Okay, slow down. We're going to vary the motions
11:05 here in just a moment. This is just our foundation
11:08 of our start for a good aerobic workout.
11:16 By the time we're done both these fellows will
11:18 look a little different than they do right now,
11:23 guaranteed. Okay, let's go into ski jumps
11:31 Jonathan side to side. Here you go.
11:35 I hold the carpet together,
11:46 very good fellows. We're gonna try and hold this on
11:49 for a minute. Nice, smooth motion side to side,
11:59 breaths into the nose out through the mouth.
12:02 Aerobic exercise is rhythmic activity
12:04 for a major muscle group; this is something you can
12:07 do simply in your own home.
12:12 I would say right in front of the television set,
12:13 but if you watching this show, I guess,
12:14 I'll be a given right. Okay, slow it down.
12:30 Alright, go back into a jog step and now slow it down.
12:43 So, you just stepping, move the arms,
12:45 but we're about jogging just for more here.
12:47 What he is doing here Jonathan? There you go,
12:49 good, good, good, pump the arms, pump the arms,
12:52 pump the arms, keep your chest up.
12:53 Looks straight to head into the nose
12:56 out through the mouth, you need to stop for
12:58 moments go ahead. Remember exercising,
13:02 if you do a little bit, then I've to stop
13:03 and do so more latter. That's so fine,
13:05 you're saying, you benefit out of it.
13:07 Okay, let's go little jump rope motion;
13:09 you don't have jump ropes here
13:13 and you guys going backwards.
13:19 Okay, speed it up little bit,
13:29 very good. Okay let's go the other way,
13:31 I'm use to do in a boxer style. There we go,
13:40 let count; I used to train a former heavy weight
13:48 boxing champion. So, skipping rope was a big
13:52 part of that back them, so I had to do some of it too.
14:01 Good, okay keep going. One more minute of that.
14:07 Now, I am seeing why jumping rope this way
14:08 as you never missed. You little feel this in your cap
14:15 some what as you continue bouncing up and down.
14:17 Oh! What. What! Feeling you
14:23 castled a little bit, Jonathan? Oh! Yeah.
14:25 Okay, both of them so and do, good little bit winded.
14:33 We will slow down here just a moment, not yet,
14:36 not yet, not yet. Keep those hands are turned,
14:44 there we go and down to five more seconds.
14:55 Okay, let's go right step again. Step, step,
15:03 both saying I've that in our from the welness center,
15:06 so there's a will there's a way, but there's no will,
15:09 there's no way. So, the people don't think
15:13 they can exercise they won't do it anyway.
15:16 They will find every excuse possible to get out of it.
15:20 But, as you find here in just a moment,
15:22 both these guys are fairly young
15:25 and I know Jonathan is very fit.
15:28 I don't know this Jonathan, but I know,
15:31 he climbs hills in a day, all over the hills of the
15:33 Black Hills. So, I know, he's very fit
15:36 and another Jonathan is doing fine so far.
15:38 So, let's go back into Ski jumps, back in forth.
15:44 That's good. Do you ski, Jonathan?
15:46 No. Do you snowboard? No.
15:49 No, I don't have to ask you, I already know the answer
15:53 to that one. Okay, speed it up,
16:05 good job fellows. Okay, slow it down, make your jumps
16:14 little bit bigger. That's the way, very good,
16:19 very good. We got about thirty more seconds of that.
16:27 Nice big jumps. Cover some ground,
16:30 cover some ground, there you go. Looks good,
16:35 looks good and we got about fifteen more seconds
16:41 of that, cover some ground, come on Jonathan,
16:46 there you go. Okay, back into our step,
17:00 you starting to wind it down little bit,
17:01 are you feeling enough? Definitely.
17:03 Okay, how you doing Jonathan? Still breathing.
17:07 Still breathing, that's good.
17:14 The integral training will help to stimulate more fat
17:17 metabolism, what happens is the body gets into aerobic
17:19 exercise. It will encourage the body and metabolize fat
17:23 and what happens of course is more fit you become
17:26 the more fat it metabolize. In fact people that are
17:28 really fit were start burning fat,
17:30 just thinking about exercising.
17:32 But of course in order to get to that route
17:33 you've got also had been willing to exercise
17:35 as sometime. Okay, let's get back on our jump
17:38 ropes again and spin it around.
17:44 Our walkers at the Black Hills are very, very fit and
17:51 very lean and they still eat a lot. Jonathan challenges
17:52 me for the amount of eat in that every meal
17:54 and I'm a hundred pounds more than he's,
17:56 but his body is very efficient in metabolizing fat
18:00 and so people who are very lean.
18:01 That's how they're body is work,
18:03 people that are overweight, that body have
18:05 become a custom to storing fat.
18:07 So, the more you exercise, the more affected
18:10 that you're burning fat. In fact why tell them this,
18:12 those who're doing the walking with them.
18:14 Will burn five times as much fat
18:16 is those who're not in shape,
18:18 because they're bodies are so good in metabolizing fat
18:21 and those say well that's not fair.
18:22 I've the extra fat to lose, that's why the person is
18:25 so lean. Because his body is very good the metabolizing
18:28 fat and they tense exercise like this will help that
18:32 happen. Okay, let's pick it up, pick it up,
18:34 and pick it up faster, twenty more seconds.
18:41 You guys are doing great those at home should be
18:46 starting to feel this, I would imagine.
18:51 Okay, down your last five seconds.
18:56 Okay' let's go into our right step again,
19:00 almost done, pump the arms, pump the arms.
19:08 There we go, start to sweat yet.
19:15 Oh! Yes. Okay, what about you? A little bit.
19:19 Little bit, okay, okay with 30 more seconds for this
19:26 and now we're gonna do one more, one minute,
19:30 sprint type thing and place and then we're gonna cool
19:33 it down and then we will be done with the aerobics part.
19:48 Okay, down the last 10 seconds, okay now hit it.
19:57 Pump it out fast for one minute, go. Lift the knees
20:02 higher, lift the knees, doing one minutes of that,
20:07 pump it up, come on, and lift the knees. Pump the arms,
20:10 very good Jonathan, you're gonna work the carpet out,
20:12 good. Pump it up, pump it up, move the arms,
20:26 thirty more seconds of it, come on guys let's go,
20:29 home stretch, home stretch, come on push it, push it,
20:32 push it, push it, push it, push it, come on, push it.
20:40 Fifteen seconds come on, come on,
20:44 until that finish line, and let's go push it.
20:56 Alright, let's slow it down, very good, very good.
21:06 The sweat is starting to pour. Yeah.
21:11 You know, I haven't breathing
21:12 hard yet over there. Okay, we got about forty seconds
21:22 to go, it's very important when you do aerobic exercise
21:25 to crawl down slowly, like we're gonna actually take
21:33 this out little bit longer. Okay, just one minute
21:36 of that part wouldn't be enough to slow you down.
21:38 So, let's just go and keep walking like that.
21:40 If you stop suddenly you're giving your heart is signal
21:44 saying you do all the work. The caps of the legs,
21:47 which are the lower muscles, the back your leg
21:50 or call the second heart, because they help return
21:53 the Venus blood flow back to the heart,
21:54 so if you just stop suddenly, it's gonna put a great
21:57 demand on the heart to do all the work,
21:59 this way by going slower.Now we keep the caps working
22:02 and keep the whole actually happening.
22:05 Okay, keep slow it down, this is the good part.
22:11 Oh! Yeah. Okay, since we are done
22:17 with this, we're gonna do a little bit of more
22:18 upper body work and then we will be done
22:20 with our workout, and we're down to our last
22:27 thirty seconds, cooling down, cooling down,
22:34 as you're doing this. The respiration coming
22:36 back down normal and I'm sure you can see
22:43 at you home, but certainly can tell from my
22:45 vantage point that they had a good workout.
22:48 Okay, you start to go a little bit now Jonathan,
22:51 I could see it happening. Alright. Good job. Okay,
22:58 step out to this side and you can just stretch
23:00 the muscles there. Okay step out little bit
23:04 more Jonathan, this leg you straight.
23:10 Okay, now let's go the other way, chest up,
23:15 look straight ahead. Okay, relax, okay now we're gonna
23:21 do this, we're gonna put one foot back,
23:24 press the heel to the ground
23:29 as you stretching the calf area.
23:37 Alright, let's switch and go the other way now,
23:40 press the heel to the ground, stretch.
23:49 Chest up, okay and relax, let's put the arms out.
23:54 Let's do some arms circles. This is an excellent one
24:02 for rotator cuff muscles and upper thoracic area
24:05 and will definitely burn the shoulders.
24:08 Okay, now let's make big circles.
24:11 You can do this with weights too,
24:13 but guarantee you that, you feel enough
24:16 just let using your own, own weight of your arms.
24:19 Okay, make the circles smaller,
24:24 now let's go backwards small circles
24:28 and back to the front and reverse it again.
24:33 Now, make big circles through, now small circles.
24:38 Now back to the front and big circles.
24:43 Now small circles and big circles and small circles
24:51 and let's go big again and small. Now reverse it,
24:58 big circles, big circles, big circles, big circles,
25:01 big circles and small. Back to the front and back again.
25:12 Now at home, if you need to put your arms down go ahead
25:14 and do so. Back to the front and to the reverse
25:22 and back to the front and now back and let's hold.
25:30 We're gonna hold it for one minute, keep the palms down,
25:34 keep the arms straight out and just relax and enjoy it.
25:42 You feel let's start to burn in your shoulder region,
25:47 like I said at home, if you need to put your arms down.
25:51 These two able body fellows should be able to keep going.
25:55 Alright, no response, how about you?
26:01 Ah, it feels so good. It feels so good,
26:03 okay. He's been well trained.
26:09 Okay, we've got 20 seconds to go,
26:12 keep those arms out. Palms down and now we're down
26:17 to last 10, 9, 8, 7, 6, 5, 4, 3, 2, 1.
26:28 Alright, shrug them out, shrug the shoulders back.
26:36 Just take this way fellows we are almost done.
26:45 Okay, let's go to front now, shrug up and around
26:58 and up and around, up and around, up and around,
27:03 five more times 1, 2, 3, 4, 5 and that's are out,
27:11 Thanks guys.
27:16 Many people spend lot of time in exercising,
27:20 but often times they not sure what they're doing
27:21 and they virtually are beating their heads
27:24 against the wall, trying to figure out how to get
27:26 their exercise done effectively.
27:28 It doesn't have to be long periods of time.
27:30 You're not workout for hours at a time.
27:32 The simply have to get a good workout program,
27:34 that's design to give you the best quality
27:37 for the time we are doing it.
27:38 But as you are getting into exercise,
27:40 remember you do it for the right reason.
27:41 Too many people doing it for their own vanity
27:43 just to they look good, but we want be serving God,
27:46 glorifying Him with our bodies.
27:48 So, we're want to do it for right reason.
27:49 Remember, our little saying here,
27:51 I can do all things through Christ
27:53 who strengthens me, God bless you.
27:55 We hope to see you next time.