Participants: Andi Hunsaker (Host), Nancy Diaz, Lyndi Schwartz
Series Code: NBAS
Program Code: NBAS000040
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00:01 The following program is designed to demonstrate
00:02 simple workouts that you can use to improve your health. 00:05 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Today on Body & Spirit, 00:13 we're going to jump start your heart. 00:37 Hi, welcome to Body & Spirit. 00:41 I am your host today Andi Hunsaker. 00:44 I'm a physician from Boston. 00:46 I have two wonderful friends with me today. 00:49 I'd like to introduce you first to Nancy Diaz. 00:51 Hi. Great friend from Portugal 00:53 and she has just been 00:55 such an encouragement and a help to us. 00:56 Welcome, Nancy. 00:58 And of course my twin sister 01:00 without which I would not be where I am today, 01:02 Lyndi Schwartz and she is also a physician from Ohio. 01:06 Today, we're going to quick start your heart 01:08 with a fast-paced cardiovascular exercise. 01:13 But before we begin, I'd like to begin with a text. 01:16 We love to have our devotions in the morning 01:18 and then continue on with an exercise. 01:20 And so our text today is taken from Romans 15:13, 01:26 "May the God of hope fill you with all joy 01:29 and peace as you trust in him, 01:32 so that you may overflow with hope by the power 01:36 of the Holy Spirit." Amen. 01:37 We hope that that text brings you joy today and hope 01:41 because we are much bigger than ourselves, 01:43 we've a God who loves us and is looking after us. 01:46 And so today we'd like to begin with a little warm up 01:49 and we're going to have kind of a quick cardiovascular warm up, 01:52 but we're gonna begin by getting some oxygen before we begin. 01:55 Let's spread our legs nice and comfortably wide. 01:58 And we'll inhale up and pull down. 02:02 Inhale up, pull down, 02:05 inhale up and pull down, inhale up and pull down. 02:12 Now we'll bring our-- keep our legs as they are 02:14 and we'll punch our arms overhead and just squat. 02:18 And this way we're gonna do two things, 02:20 we'll flex--stretch our hamstrings 02:23 and we'll stretch our back again and up and down. 02:29 And stretch that back nicely because as we do this 02:32 we're gonna go into a kind of a quick cardiovascular warm up. 02:37 Okay, now round your back a little bit up 02:41 and round your back a little bit, 02:43 stretch your back down and up. 02:46 Once more punch up and down. 02:48 Now let's go to this side as a bob and weave, 02:50 okay? Very good. 02:54 Welcome to our program today. 02:56 We hope that you have a fun time with us 02:58 because we're gonna have a blast. 03:00 All right, I think we're all in sync. So let's add an arm. 03:04 We'll just make a hook with our arm. 03:06 And we'll do this four times beginning now. 03:10 One, three, four, and a sweep 03:16 and a hook for four and a sweep. 03:23 And a hook and what we're doing is in a sweep, 03:27 we're just getting nice and warm. 03:29 And a hook and a sweep. 03:36 Okay, now we're gonna step toward rear, okay. 03:38 Very good. Here we go. 03:40 And this will just get us nice and warmed up 03:43 and we're going to use our arms in just a moment. 03:46 As soon as you see what the foot motion is. 03:48 My leg is going behind the front leg 03:51 so left leg behind, right leg behind, left behind, 03:55 and right behind. Very good. 03:58 So once you have that, keep your right arm up 04:03 and I'll tell you when to make your right arm go down. 04:07 Now down. This is what you're gonna look like. 04:10 Let's go to the left. 04:13 I wanted to see how I have my arm and my legs positioned. 04:16 We'll go slowly to the other side. 04:18 The right leg is behind. The right arm is in front. 04:22 We'll do slowly on this side and now we'll pick it up. 04:25 Very good. 04:27 We're engaging our entire body as we warm up. 04:30 There's still just the warm up 04:35 and this you'll see again a little later 04:37 in a much faster with a little hop. 04:40 This is still just a warm up. Good, all right. 04:44 Let's put our feet apart a bit and we want to squat 04:48 and stand and then squat and lift the knee. 04:51 Let's go squat-- squat and stand, 04:56 squat lift the right leg, 04:58 squat and stand, squat lift the left knee. 05:03 Stand, now we'll just alternate 05:06 and squat and lift and squat and lift. 05:10 We're just getting some strengthening to the legs 05:11 because we're gonna be using a lot of leg strength today. 05:15 We're gonna get ready for our weight segment 05:18 and for our skiing segment. 05:21 Now we'll squat and kick the left, 05:23 squat kick the right, squat kick and squat and kick, 05:28 squat and kick, and kick. Great. 05:32 Now let's just stretch our back out 05:34 one last time before we do some weights. 05:37 We'll just bend over, arch the back, 05:41 and then make it go down again and arch. 05:45 Now we're going to get ready for some lunges. 05:48 Let's get our weights 05:50 and when you use weights that helps elevate your heart rate. 05:54 Thank you. And what we're going to do 05:57 as they're getting their weights ready, 05:58 we're going to step behind and come up and kick. 06:02 Behind and kick. 06:04 You're just adding the weights for this. 06:06 Behind and kick and then we'll switch legs 06:11 and we'll just do this a few times, good. 06:15 Now what we're going to do then is we're going to use our arms. 06:18 Now we'll bring the arms up 06:20 when the leg is down to our shoulders 06:22 when we stand up to kick we'll bring the weights down. 06:25 We'll do this four times on each side 06:27 and then we'll change. All right, so back and out, 06:30 two and three and four and standup. 06:37 The other side and back and down. 06:41 This is two, three, and four standup. 06:46 Back and two and three and four standup. 06:53 Last time the other side back 06:55 and back and three, and two. 07:01 Great, hope you like to ski 07:03 because we're gonna do a skiing move right now 07:07 and as you see when you use weights, 07:09 you can get really out of breath very quickly. 07:11 Are we ready to go skiing? Yes. 07:13 It's cold outside, let's go skiing. 07:14 First we'll get the leg motions. 07:16 Then we'll get at other pose, okay, to the right. 07:21 Okay, at the pose, at the pose. 07:23 You're skiing down the hill. 07:25 You're hotdogging it, down the hill 07:26 and get ready for this 07:28 because after I begin counting to eight 07:30 I just want to make sure everybody has the motion 07:32 and the pose. 07:34 We're gonna pull it down, pull it down. 07:36 But can we just go off the chair lift. 07:38 And we're trying to get to the top of the hill 07:40 and we're gonna hotdog it on one leg 07:42 and then on two legs. 07:45 You know how that's going to work? 07:47 Uh, I don't know. 07:50 Okay, we'll get ready as soon I begin to count. 07:53 So one, two, three, four, 07:57 five, six, seven, eight 08:00 and hop to one, two, three, four, 08:05 five, six, seven, eight. Both legs. 08:12 We're hotdogging it. Three, four, five, 08:16 I think that's six, seven, eight 08:18 and step it out, step it out, step it out, 08:21 step it out, step it out. 08:22 We're gonna go up again so don't get too relaxed. 08:25 We're keeping skiing. It's a nice day, 08:29 bright, bright white snow and one, two, three, four, 08:35 five, six, seven, eight and bring it to hop. 08:40 Two, three, four, five, six, seven, eight, 08:46 and both legs, and both legs, and both legs, 08:49 and both legs, and both legs. This is so fun. 08:52 We'll do 16 of these. Sixteen? 08:56 It's a wonderful day. 08:58 We don't want to crash into anybody 08:59 at the end of a slope and the lodges in view. 09:01 So walk it out. And four, 09:04 three, two, one, and walk it out, 09:08 walk it out. Walk it out. 09:11 You know we came from the West Indies. 09:12 Oh, that's good. That's good. 09:14 And there was no snow there obviously, 09:16 but we said to my parents. 09:17 We said, look what the do in the U.S. they ski. 09:20 So my parents let us ski. It's wonderful. 09:24 Nice time to fellowship. 09:25 All right. Good, let's bring it down. 09:27 And we'll get our weights again. 09:29 We'll get our weights. Let's get the 8-pound weights. 09:32 One each? One side? One each one side. 09:35 And we're gonna do some balancing 09:36 with that 8 pound weight and just keep moving. 09:39 You don't want your heart rate to get down. 09:41 There. Great, thank you. 09:43 Take your weight in your right arm 09:47 and hopefully we'll be able to have a balance. 09:50 In this exercise, it's very important 09:52 to engage your core look at one spot on the floor 09:57 as you bring the weight back. 09:58 We'll practice with both feet together. 10:00 We'll just go three times and then we'll pulse it. 10:03 So one forcefully, two, three, 10:07 and one, two short ones, three. 10:10 And then again, two, three, and pulse. 10:13 One, two, three and one, two, three. 10:18 Now put your right leg back. We'll do the same thing 10:21 and then we'll take the foot off the floor. 10:23 If you do not feel comfortable lifting your leg above the floor 10:25 and doing this exercise just put them both back down. 10:28 So one, two, three, 10:31 one--and begin to take your leg up off the floor. 10:34 One, two, three, and pulse it. 10:38 Two, three, and one. Two, three, and pulse it. 10:44 And one, two, three, and pulse it. 10:48 Very good. Excellent. You did a great job. 10:50 You look great out there. Okay. 10:52 Let's go to the other side, we'll do the same thing. 10:53 The other side. We've two sides, unfortunately. 10:56 All right, so we'll do this side also. 10:58 Same thing we'll begin with both legs together 11:00 and pulse it, one, two, three, and pulse. 11:05 And pulse, one, two, three, and pulse. 11:10 Put that left leg behind you. We'll do the same thing. 11:12 Three, two, one, and pulse. 11:17 Pick that leg off the floor. Two, three, and pulse. 11:23 And one, two, three, and pulse. 11:28 And one, two, three, and pulse it. 11:32 Excellent. Very good. 11:34 Now, we're gonna take our 5-pound weights 11:37 and what I'm gonna do is I'm gonna run this through 11:39 with you without weights first. 11:40 We're gonna go to the side here and standup. 11:44 We can go and then we'll kick back. 11:46 Three, all right, great. 11:49 Thank you, ooh, you can lift all sorts of weights. 11:51 Now go to the side with our arms down first. 11:53 We'll just practice going to the side and come back up. 11:56 Out to the side come back up, out to the side, back. 12:00 Now we're gonna put our arms up like this now 12:02 and we may kick them back, all right. 12:04 So out to the side, one, two, three, and up. 12:10 And one, two, three, and up. 12:15 And one, two, three, and up. 12:19 Now we'll go single for five times, all right. 12:21 Out this way, one, two, three, 12:25 four, five, and up again. 12:28 One, two, three, four, five, and up. 12:33 Next side, that went so nicely. 12:36 We'll just begin immediately with the weights behind us. 12:39 So one, two, three, and up. 12:43 Again one, two, three, and up again. 12:49 Next time we'll do singles and up singles. 12:53 One, two, three, four, five, and up. 12:58 Again one, two, three, four, five, and up. 13:04 Very good. Let's do our next segment. 13:07 Next up--put these behind you there. Great. 13:13 Next up, we're going to do something very fun 13:18 that will use what we began with before. 13:22 So we'll begin with a side tilt, let's do this. 13:27 And then we're gonna add a hop. 13:29 All right, add a hop. 13:33 Have fun with it, have fun. 13:35 Now when you have this, we're gonna add our arms. 13:38 All right and with our fists. Good. 13:43 Now fist the next time you come to the right. 13:46 One, two, out in front. 13:49 Good, we'll do this for few times 13:52 and then we'll go overhead. 13:57 All right, overhead next, good. 14:01 Make sure to hop if you can. 14:03 If you cannot, just stay down low. 14:05 I'll stay down low just to show a little bit. 14:07 You'll stay down--my sister will stay down low. 14:08 A little bit. A little bit, 14:10 she is having fun being at high. Yeah. 14:12 All right, let's hook it now, hook. 14:17 This will be a fun exercise. 14:20 It brings out the kid in all of us, like to hop. 14:24 Most kids like hopping around. 14:29 Good, now let's go to the floor low, 14:35 leap up and punch the floor. I'll modify for a little bit. 14:40 Modify for a bit, my sister will and punch the floor 14:43 and punch the floor, and punch the floor, 14:46 and punch and punch and back to the side, up the front. 14:50 Very good. 14:55 All right, so we come to the center 14:57 and we'll pump our calves. 15:03 You should be breathless. We are. 15:07 obviously if you're not breathless, 15:09 check your pulse. We're breathless and-- 15:10 Have someone check it for you. 15:12 Blowing. All right, arms out 15:15 and together. 15:21 Very good, arms together. 15:25 You know, the one we just did, we could do that again. 15:29 All right, all right, let's run this out. 15:32 Okay, we'll begin again, lunge to this side 15:34 and one, two, and out to the side. 15:44 Good and overhead. 15:47 Overhead, overhead, overhead. 15:52 And hook it. 15:55 You can do anything you want with your arms. 15:59 The important thing is to keep moving 16:01 upper extremities and lower extremities. 16:04 And down to the floor. 16:08 Punch the floor, punch the floor, 16:11 and punch the floor. And punch the floor. 16:17 Okay, let's go without arms for a while. 16:22 And just get our heart rate down a little bit 16:24 and then we'll do what we call a hamstring curve. 16:29 And then we'll also work our gluteus maximus, 16:34 medius, and minimus muscles. All of them. 16:39 Okay, let's stop there. All right. 16:43 So actually instead of bringing our heart rate up, 16:46 we'll do a little V step 16:47 we'll place a basketball between. 16:49 All right, we're gonna play tires. 16:50 We're gonna go the motion is like this, 16:52 watch my feet and make a V and back narrow and wide 16:58 but we won't do at this space. 17:00 We'll walk it out. You can walk it out. 17:02 If you need to walk it out, walk it out like this. 17:05 But what we're going to do 17:08 is we're gonna run like its tires. 17:10 All right, ready, girls. So one, two, we'll do twice 17:15 and we'll shoot a basket, and shoot a basket all right. 17:18 Okay, we got it, okay. One, we'll do twice. 17:20 One, basket, basket, 17:25 one, two, basket and basket. 17:32 One, get your knees as high as you can, 17:35 basket, basket, 17:38 one, two, basket, basket. 17:44 Again, good. 17:52 Have fun with this. 17:56 Very good, basket. 17:58 Tires now basket and reach high. 18:05 I don't know if we'll ever make any team, but we're gonna die 18:11 trying. I know we won't. Very good. 18:15 Okay, now let's rise our hamstrings. 18:18 We begin by going to the right like this. 18:20 And pull it, and pull it. 18:22 So then when we get this down, 18:26 you just take your leg out to the side 18:28 then you kick it up towards your glutes, 18:32 just kick it up towards your glutes. 18:35 Again, your heart rate should be up, 18:37 but you should be able to be, able to speak. 18:40 All right, in any exercise, 18:43 you should always be able to speak. 18:44 Now do four singles 18:46 and then we'll do four doubles on each side. 18:49 Okay. So you ready? 18:52 One, two, three, four. One, three. 18:59 One, two, three, now left side for four. 19:05 One, two, three, four, and right side. 19:12 One, two, three, four, and left side. 19:16 Oh, your right side. 19:22 And right side. Okay, no mistakes. 19:25 And then left side. One. 19:30 Now what we're gonna do we're gonna do singles again 19:32 and then we're gonna do our gluteus. 19:35 Turn to the right. 19:37 What I want you to do you're gonna work your gluteus 19:39 just put your hands at your hips and go like this. 19:46 Now you can add arms, but that's a little confusing. 19:48 So we'll keep it here for today. 19:53 Next up, 19:56 okay, let's do the hamstring curve and go to the other side. 19:59 One, two, three, four, to the left 20:05 and we're gonna do four more. This is for the gluteus. 20:08 For the gluteus. To defend your gluteus. 20:10 Yeah. Okay, one, two, three, four, 20:14 and hamstring curve. And gluteus. 20:21 And hamstring curve and gluteus. 20:27 Hamstring curve and gluteus 20:33 and hamstring curve and gluteus. 20:40 And just stay here and we'll bring it down. 20:43 Oh, heart rate is up. Yeah, heart rate is up. 20:46 We'll do another weight segment 20:48 and we're gonna get 5-pound weights. 20:50 And again use very low weights for this segment 20:53 3 to 5-pound weights will do just fine. 20:56 All right. Here. 20:58 Ooh, thank you, my dear, that's right. 20:59 Or may even here. 21:01 Now, we're gonna just lunge in front 21:03 then we'll add the weights. All right? 21:05 Right leg first. All right and change legs. 21:09 Oh, did change my leg. 21:15 And we're gonna add weights very soon 21:17 here we go and row over to the front and make shape. 21:22 Put the weights out strong. 21:23 Put the weights out strong, out strong, 21:26 bring them back, out strong and bring them back, 21:29 out strong and bring them back. 21:32 Out strong and bring them back. 21:38 All right, very good. You're sweating. 21:43 All right. Now we're going to do another sequence. 21:50 It involves a little bit of kicking. 21:52 Pick up kicking because Nancy loves to kick. 21:54 She is the pro-kicker. Yeah. 21:56 All right, so we're gonna tap here 21:58 and then kick that way and then we'll add an arm. 22:00 All right, so keep patting okay. 22:02 Tap, tap, 22:06 tap, tap, 22:11 when you feel comfortable 22:12 the same leg that's tapping use that same arm to punch. 22:18 So tap now tap, punch. Okay. 22:30 And we can turn to the other side, 22:32 but before we turn to the other side 22:34 make a good lunge with the back leg, big lunge, 22:36 go deep, go deep. 22:39 Go deep, deep, deep, good. 22:44 Now let's just bring it back up. 22:46 Just like this. You're gonna get cool down, 22:50 we can go. That's lot of work. 22:52 Lot of work. It pretty gets to our paces. 22:54 That's right. Are we paying for this class? 22:57 Believe we. Finishing strong. If we can. 23:01 We're gonna finish strong all right. 23:03 Tap, kick. No more break for you people. Tap, kick, 23:08 now punch, punch, punch, punch, punch. 23:15 It helps if you lean over, you get a higher kick. 23:19 Don't just throw your leg out aimlessly. 23:21 Because you're gonna damage your hamstring. 23:23 At least from the knee. 23:30 All right, very good. 23:31 Now just jump the floor, no break. 23:34 No break, oh-- Don't fall out. 23:36 Let's jump rope. 23:39 Jump rope. We did this when we were kids. 23:41 We know how to be kids again, just jump some rope, 23:43 jump some rope, jump some rope. 23:45 It's amazing I can jump rope with no rope, 23:48 no rope. Just jump. 23:55 All right, very nice. 23:57 Now we're gonna do something 23:59 that is going to help strengthen all the muscles 24:02 around your pelvis, your glutes, 24:05 hamstrings, quads, everything. 24:08 It's called the quad star. 24:10 I'll show you--as they continue moving watch my feet closely-- 24:16 She can't see us back here. 24:18 From side, back, this way, front, 24:21 side, back. Okay, girls, let's join me. 24:23 One side, back, and front, side, back, and front. 24:32 This exercise I was given when I ruptured my hamstring. 24:37 I think we've had every injury known to man. 24:38 We've every injury known to man, 24:41 but we take a looking and keep on ticking. 24:47 Add a hop, add a hop. 24:52 Add a hop, add a hop, add a hop. 25:02 Now we're gonna go to those rare things 25:05 that we talked about before that we're gonna do little faster. 25:09 So let's just cool down a little bit 25:11 and then we're gonna add a hop. Let's step behind. 25:17 All right, add a hop, add a arm. 25:26 Very nice. Little free, carefree, carefree. 25:33 Skipping by the wake. 25:41 Make sure you breath. 25:43 Okay. Good. Now we're gonna just do a little cool down 25:47 because our heart rates are way high, 25:49 I'm sure yours is also. 25:51 And we're just going to cool down a bit 25:54 and we're also going to work our waist a little bit. 25:57 We'll take some 5-pound weights just one each 26:00 and we'll just do some side to side twist with that 26:03 as we warm down. 26:06 Just put your right leg forward, 26:08 and just put the weight out in front of you 26:11 and turn to the right 26:13 and then front to the left and back front 26:18 and make sure you squeeze your glutes 26:21 and hold your stomach in. 26:23 Okay, you don't want to turn like this. That's not it. 26:27 You hold the body forward and move and forward and move. 26:32 Change sides and the weight out front to the left side 26:36 when the leg is bent to the left and to the right, 26:41 to the left to the right. 26:44 Now dip it down besides like you're rowing a boat. 26:46 Okay, row to the left, good and row to the right. 26:50 And row to the left and row to the right, 26:54 and row to the left and row to the right. 26:57 It reminds me of our next leg of white water rafting days. 27:01 We really did, and to the left, 27:04 to the right, to the left, to the right. 27:09 All right good. Let's put those back. 27:11 And let's just stretch our quads. 27:13 This muscle is one that's often sore 27:15 at the end of a good workout. 27:18 So just hold your, 27:19 you can use two hands to hold your leg up, 27:22 or you can use a chair, or imaginary chair. 27:24 Let's do the other side, all right 27:27 and just hold it there and hold it. 27:32 We're so happy that you joined us today 27:35 to work out. 27:37 We trust that your joy has been full today as you've worked out 27:43 and that your trust in the Lord will be magnified today. 27:47 Because we know that He is trustworthy. 27:50 Take it out and in. Let's just walk it out. 27:55 So may God richly bless you and enrich your lives. 27:59 Have a wonderful day. Goodbye. |
Revised 2014-12-17