Participants: Casio Jones (Host), Kevin Toms
Series Code: AFL
Program Code: AFL000013
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00:31 Hello, my name is Casio Jones.
00:33 This is Action 4 Life. 00:35 Today's program we are going to have a very simple workout, 00:37 effective, a lot of fun, and you will definitely enjoy it. 00:40 But first let's check out a story we did. 00:42 There is an exercise piece of equipment called the Trikke, 00:45 You may have seen the info commercial you 00:47 didn't understand it. 00:48 but we're going to learn more details on how this 00:49 machine is fun, gets you outdoors, burn a lot of calories 00:53 and most of all you just move. 00:56 Come check this out! 01:27 I'm here in Tampa Florida at Street Fit 360. 01:31 It's the home of the Trikke. 01:33 That's right people this is a new device, it has been out 01:36 for a few years, but is one I really enjoy watching. 01:39 I'm trying to learn how to master it myself. 01:41 With me today is Andy, Andy how are you doing? 01:44 Okay Casio. 01:46 Andy is my Trikke guru, this man is just, you were telling 01:51 me you did 100 miles on a Trikke? 01:53 April 25th I did 100 miles on a Trikke, yes. 01:57 That's 100 miles. In one day. 01:59 In one day! 02:00 100 miles period it is a milestone, but you actually 02:02 did it on a Trikke. 02:04 Now this is not like those scooters the little kids push 02:06 around, this is actually a three wheel use self motion 02:10 device that you get a great workout. 02:13 It's even equivalent to like jogging. Absolutely! 02:16 Without the impact? Without the impact is just a healthy 02:19 alternative to abusive sports that can catch up with you 02:23 over time, like running, like jogging, sometimes even cycling. 02:26 It is just a healthy, healthy, alternative and 02:29 a full body workout. 02:30 This machine has a water holder here, and breaks on here. 02:34 Do you need brakes? How fast can you get up on these? 02:38 Normally, on this version, you will run anywhere from nine 02:41 two about 11, 12 miles an hour. 02:43 You definitely want to have some safety features on this. 02:45 So enough of talking, can we go out and try it? 02:49 Let's go, I ready. Let's go outside! 02:50 Come on let's take this baby and go outside. 02:52 Let's get this baby outside. 03:15 Let's get our helmets on. You can have the red helmet there. 03:19 I'm going to take the one you brought out. 03:23 You will have to get me started again, you know how I am 03:25 on this, I'm still a rookie. 03:27 There is a learning curve but once you learn to ride it 03:29 is just like a bike, you will never forget. 03:33 Alright, I'm I ready to go so you will have to 03:35 give me a push off. 03:36 A couple safety things first. 03:37 One be careful you don't lean back on the Trikke, 03:40 don't jerk on it, also be careful you don't turn it to 03:43 sharply, that's called a jackknife. 03:44 Are you ready? Yep. 03:45 All right, just hop on it and get that body turning and 03:48 leaning and work on your weight distribution. 03:51 And you are rocking and rolling Casio. 03:53 I got this now Andy and we are going to have some fun. 04:01 Now I will be honest with you folks I'm not, this is the 04:04 fewest time I've been on a Trikke. 04:06 Andy is the guru, he is like the Trikke master. 04:10 So I am learning from him as we are doing these. 04:12 But like any it's like when you get it, you get it. 04:17 Absolutely it is like riding a bike, we just learned bike 04:21 when we were kids and we're learning new concepts as adults. 04:24 There is a learning curve. 04:26 Now this is not a toy, this is not a scooter, 04:31 this is a Trikke. 04:33 Right, you know that the Trikke is not a scooter. 04:36 It is a fun fitness machine, toy however you want to look 04:42 at it like that. 04:43 Your average user how old? 04:45 Actually it's in our 50s, mid to upper 50s. 04:47 Get out of here, in our 50s? Yeah, absolutely. 04:49 So let me see hip replacement, knee, they are the 04:53 running generation correct? 04:55 The running generation that have done it for all these 04:57 years now have problems. 05:00 So now they are here and realize that this bike, this 05:04 Trikke provides them with comfort, no impact of running 05:07 and having a great time, getting my heart rate elevated. 05:10 And you did 100 miles in one of these? I did! 05:14 100 miles. 100 miles. 05:16 I can't believe it you did that. 05:17 25 of us started and eight of us finished. 05:19 It is an annual event and this year I decided to go ahead 05:22 and be a part of that club. 05:25 Good for you, hey look I'm excited about this Trikke. 05:28 Every time I see it and get on it I'm getting better at it. 05:31 It is a lot of fun. 05:33 If you haven't seen one of these go and find one. 05:37 Check these guys out they will give you more information 05:42 about Trikke, it is a lot of fun. 05:44 We are on three wheels. 05:45 Alright let's get out of here, see you guys. 05:55 Alright so I'm acting like I'm still on that Trikke. 05:58 It is a lot of fun. 05:59 Andy made it look so simple and very easy. 06:03 It is easy, the more you get on a better you 06:05 get at that device. 06:07 Find a location near you, jump on one and see how much 06:11 fun it can really be. 06:12 So anyhow speaking of fun it's time for our workout. 06:15 I'm ready for my workout and I hope you are. 06:17 You got a good warm up during the story and it is time 06:20 to get busy right now. 06:21 With me right now is my friend Kevin Toms. 06:23 Come on in here Kevin. 06:24 How are you doing brother? Awesome! 06:26 How was your trip down from Michigan. Fantastic! 06:28 I'm glad you're here with me. 06:30 So Kevin you are fitness trainer in Michigan right? 06:33 Absolutely. 06:34 You work with a lot of people and you also won the 06:37 individuals out there that say that people need to value 06:44 their body and that you were helping people do that. 06:46 Yes, yes, yes. I like that. 06:49 So how long have you been in the industry? 06:50 About six years. 06:52 About six years and you're loving it, huh? 06:54 I would never go back. 06:56 That's right, I like that. 06:57 Okay so are you ready for our workout today? 06:59 Let's get started. 07:00 I ready to get started, our first exercise we are going 07:01 to do is one arm row, were going to do very different. 07:05 We are going to do it on the Physio-ball, 07:06 so let me demonstrate. 07:08 You can hang on tight Kevin. 07:11 This first exercise is challenging because the 07:14 Physio-ball becomes your bench. 07:17 You put your hand and your knee, and if you need to put 07:20 your toe down for more support. 07:23 The goal is to balance, this whole side of my body is 07:27 balancing and I'm going to row. 07:36 But what is tricky is that this ball is constantly going 07:39 to move every time I move this arm is creating more stress 07:43 on this ball and it is hard for my body to adjust. 07:45 My body is constantly working. 07:46 Alright, are you ready Kevin? 07:48 You are trying to make me fall today aren't you? 07:49 No, I'm not trying to make you fall my brother. 07:51 But we just lead by example. 07:54 Okay are you ready, let's knock out 10 each side. 07:57 One, two, three, four 08:03 you notice as he is rowing it is like reaching out to 08:08 somebody and pulling back in. 08:12 Nine, 10, good job let's go to the other side. 08:17 Just turn around on this side. 08:22 Get in position, get that knee on the ball. 08:25 Let's try to get that foot balancing. 08:30 The secret is that this leg right here Kevin is wide 08:33 and use as your base of support. 08:35 As you stabilize on this ball that leg help support you. 08:42 Let's go ahead and knock out 10 again. 08:43 One, good row two, work those lats. 08:47 That's three, engage your core, four, 08:52 make everything is nice and strong, five 08:55 wonderful your doing a good job Kevin. 09:03 There you go that's 10 right there. 09:10 So now we have our active rest time. 09:15 You know that what we do between each exercise we do 09:17 something to strengthen our body to make yourself active. 09:21 So what we are going to do is aerobic type, 09:23 we're going to try to keep it simple. 09:26 We searched to try and find a name for this and if you can 09:28 figure a name for this go ahead and send it to me. 09:30 I'm going to call it elbow to knee. 09:32 It's like a cross body chop. 09:33 Were going to put our hand here and bring this knee up 09:36 and down and we are going to do 10 each side. 09:41 Are you ready? Yeah! 09:43 let's go, that's one, two, three, 09:46 four, five, six, seven, 09:51 eight, nine, 10. 09:56 What this action is doing is actually working the oblique's. 09:58 We are crossing our body and bringing our leg up at a 10:01 45° angle and come back in. 10:04 Let's do the other side, are you ready? 10:05 Here we go, that's one, two, three 10:09 four, five, six, seven, 10:14 eight, nine, and 10. 10:18 Are you feeling those warming up in there? 10:20 I'm feeling warm. 10:22 Our next exercise we are going to is a variation of a front 10:26 side, rear kick that we have done before. 10:28 But we are going to add a few more different angles to it. 10:30 Imagine a clock, right Kevin, 10:33 you know a clock going around. 10:35 We are going to do it very different. 10:37 Watch this we are going to do our front raise to the front. 10:39 This is 12 o'clock. 10:40 We are going to go to one o'clock, which is 45°. 10:44 Were going to go to three o'clock, 10:46 which is straight out to the side. 10:48 Were going to go to a five o'clock position, 45° angle. 10:54 Then we will do is six o'clock, which is straight back. 10:56 Now let me demonstrate. 10:57 To the front, which is 12. 10:59 One o'clock, three o'clock, five o'clock 11:06 and six o'clock. 11:07 Are you ready? Got it! 11:09 We are going to knock this out we are only going to do 11:11 three times around each side. 11:14 Come more to the center Kevin. 11:17 Are you ready to do these? I'm going to be able 11:19 to do these with you. 11:20 Alright. 11:22 Let's go to the front, that's one, 45 and six. 11:30 Here we go again 12, one o'clock, three o'clock 11:34 five o'clock, and six o'clock. 11:38 One o'clock, two o'clock, three o'clock I forgot my clock 11:43 and can't tell time, I apologize. 11:46 Now we are going to switch legs. 11:48 Here we go, this may be a little challenging for you 11:51 at home, grab a chair to support yourself and its 11:54 normal to have this balancing, remember you are 11:58 standing on one leg. 12:00 This other leg is called a driver and every time we moved 12:05 them are body has to respond to the change of gravity 12:08 hitting your body. 12:10 So it is okay if you wobble a little bit, this is fine 12:12 it is all part of the exercise. 12:13 Your body has to make the adjustments. 12:15 So if you are a definite individual that has a hard 12:17 time with your balance, grab a chair or use a wall 12:20 to support yourself. 12:21 Are I let's go back to our chops again. 12:26 Here we go one, two, three, 12:31 four, five, six, seven, 12:36 eight, nine, and 10, other side. 12:40 One, two, three, four, 12:46 five, six, seven, eight, 12:50 nine, and 10, piece of cake. 12:55 It was a piece of cake, why do we always say cake? 12:58 We need to come up with something else. 13:00 Maybe you're hungry! 13:01 No I'm not hungry, I mean if I was hungry I would get 13:02 a piece of cake. 13:04 You ain't going to lie. I'm not going to lie. 13:07 I won't eat a piece cake, actually I stopped eating cake. 13:09 Did you? Yeah! Yeah! Yeah! 13:10 I'm trying to quit. Good for you brother. 13:12 You keep praying for me. 13:14 Okay the next thing we are going to go to it is a bent 13:20 over row variation. 13:23 Let me demonstrate, let me grab my dumb bells here. 13:28 From this bent over position here, Trent come in here so 13:31 people can see this. 13:32 I'm in a bent position and I'm going to raise my arms out 13:36 to the side and then up to the front. 13:40 Going to the side, then to the front working my 13:45 front deltoids. 13:47 So I am in this bent position and my back is straight 13:52 and just working my Deltas and to the front all working 13:57 the back my body. 14:02 Alright let's go, that's one, to the front. 14:04 that's two, that's three, 14:11 that's four, 14:15 we are only going to do 10 here. 14:17 That's five, 14:21 that six, the secret is using an appropriate weight not too 14:25 stressful for your shoulders. 14:27 Start with the lighter weight I highly recommend. 14:31 3 pounds, 5 pounds and you will get stronger as you go up. 14:39 Are we there? Beautiful good job. 14:46 Let's do our active rest are you ready? 14:48 Here ago, one, two, three, 14:51 four, five, six, seven, 14:56 eight, nine, and 10, other side. 14:59 One, two, three, four, 15:04 five, six, seven, eight, 15:09 nine, 10,. 15:13 Water break man! Water break, grab some water. 15:16 Listen no matter where you are in your work out, 15:19 grab water. 15:20 If you need to take a little break take a little break. 15:22 Once again, listen to your body. 15:26 Your body knows, your body knows, listen to your body. 15:29 Your body tells you when it needs a break, and it tells you 15:31 when you've had enough, to change the tempo, 15:33 which is all good. 15:35 Okay our next exercise that we are going to do is a 15:38 variation of our planks that we normally do. 15:40 But we are going to use the ball. 15:42 Instead of doing our full plank we are actually going to 15:46 We are going to come up and hold on the ball. 15:53 This is very challenging on your system because the ball 15:58 is unsteady compared to doing a plank on the floor, 16:00 it is very, very aggressive. 16:03 So it wants to wobble in my chest is firing, 16:06 and we are going to hold here for 20 seconds. 16:09 Now to modify this you are going to put your knees 16:12 down and you are still going to feel it more out in front 16:14 of you and you will still feel it in your abdominals. 16:17 You will also feel it in your core. 16:19 Kevin are you ready? 16:22 Now you notice his hands are wide on the ball. 16:25 Push your arms straight up right there and hold. 16:28 The clock starts now, 20 seconds. 16:31 Now if you need to you can put your ball up against the 16:35 wall so it creates some stability, some support there. 16:38 So it is not you and the ball so much. 16:41 If you want to be a little more aggressive come up. 16:45 See how I took my foot away and he is shaking. 16:47 I got it. 16:49 All right, that was 20 seconds come on out. 16:55 It is cool with the ball but once again I will 16:57 show you the modified. 16:59 The modified is here and stabilize yourself right 17:03 on the ball. 17:04 You can even take one leg off the ground to make it a 17:07 little more challenging and you can work yourself up by 17:11 switching to your other leg and then you come up 17:12 into your full plank. 17:15 We've got to chop wood again. 17:18 Or can we call it that? Chopping wood or something. 17:23 Right leg first, let's go. 17:26 One, two, three, four, 17:30 five, six, seven, eight, 17:35 nine, 10, and switch sides 17:39 One, two, three, four, 17:44 five, six, seven, eight, 17:48 nine, 10, and excellent good job. 17:51 It's a lot of fun. 17:53 Listen if you can't exercise and have fun 17:54 something is wrong. 17:56 Our body was created to be active and God wants us to 18:00 have joy in life, wouldn't you agree Kevin? 18:03 Absolutely. 18:04 Serving the Lord brings so much joy doesn't it? 18:06 It does. 18:08 And the ability to present our bodies as a living 18:12 sacrifice, and that means at times we have to put away 18:15 things, doing things that are harmful to ourselves because 18:18 the sacrifice had been an unblemished lamb, 18:20 a perfect lamb. 18:23 And we can't be perfect, we do our best by the way we live. 18:28 Everything we do eat and drink should be done to the glory 18:32 of the Lord, right? Except for cake. 18:35 Except for cake, were going to work on cake. 18:37 This time we had a question that came in from Shirley. 18:41 Shirley asked, Casio what is a good calf exercise that can 18:47 do while I'm in my office? 18:49 I said hum, that's a very good question. 18:51 What you can do Shirley is, let me see that ball Kevin. 18:55 Bring that ball please. 18:57 Now what you can do Shirley, come on in here Trent and 19:02 show them how are going to do this. 19:04 Now in calf development, you can sit in your chair and put 19:09 your arms across your knees and lift your calves up here. 19:13 This is one exercise you can do. 19:15 Another exercise you can do, you can stand up and put your 19:22 hands on something and do a heel raises. 19:25 To support yourself. 19:27 So you can do these exercises right in your office using 19:30 your body weight, and if you wanted to you can hold onto 19:34 something, some books or something you can hold on to add 19:38 more weight to yourself, you could do that. 19:40 But just simple heel raises could be as safe way to do 19:43 this right in your office. 19:44 Take off your shoes and have yourself a work out. 19:47 If you need a break to think, from you computer, 19:51 push yourself away from the desk and try something to 19:54 get your mind thinking again and get back to work. 20:01 Alright, let's go right back to the top of our 20:03 work out again. 20:04 Were going to go through it again. 20:05 Were going to do our one arm rows with the ball. 20:08 Kevin I'm going to do them with you. 20:09 You go ahead and grab yours and I'm going to grab 20:11 some dumbbells. 20:17 Are you ready? Yeah. 20:20 No, no, yeah. No! 20:22 Are you ready now? 20:24 No, yeah. 20:25 Alright let's go, 1. 20:26 I said no. 20:27 I'm going, 2. 20:28 Three, four, five, 20:33 six, seven, eight, 20:37 nine, 10, excellent. 20:41 The other side. 20:47 Here we go, one, two, 20:51 three, four, five, 20:56 six, seven, eight, 21:01 nine, and 10, great. 21:09 Let's go right into our front sidekicks. 21:12 Were going to move a little faster and do 21:14 one cycle this time. 21:16 To the front, one o'clock, and three o'clock 21:20 five o'clock and six o'clock. 21:22 Let's switch sides, 12 o'clock, one o'clock, 21:27 three o'clock, five o'clock and six o'clock. 21:31 I think will do one more, other side. 21:35 12 o'clock, one o'clock, three o'clock 21:38 five o'clock, six o'clock. 21:41 Other side now. 21:42 12 o'clock, one o'clock, three o'clock 21:47 five o'clock, six o'clock, excellent. 21:53 Now a second exercise we did was the bent over row flies. 22:04 Flat position, back flat, out to the side, that's one, 22:10 two, three, four 22:18 this is working your upper back so if you are working 22:20 your computer, five 22:22 A lot of times people have bad posture and their 22:25 upper back is very weak, let's do two more. 22:28 This will strengthen all the area back there. 22:30 And one more, wonderful. 22:35 I lost count on one. 22:39 Okay grab your ball and we're going have a 20 second hold. 22:43 Are you ready. 22:50 This is challenging so let's step it up a notch okay. 22:54 Take your foot off the ground and create more stability, 22:57 more challenges on your body, on your core. 23:02 We are holding a little longer than 20 seconds on these. 23:08 Just so you can see more variation. 23:11 And just like when you do the plank you can take your foot 23:14 out to the side if you want to. 23:17 Remember to modify this you are on your knees and you put 23:22 pressure here, bring 1 foot off and your other foot off 23:26 if you need to. 23:27 Then you work yourself up, or use the wall to support you. 23:31 Kevin I've had a great time. 23:35 It was fun. 23:36 Thank you. Thank you, you did great. 23:38 Kevin is making a lot of impact in his community helping 23:42 a lot of people, so to find out if you live near him, 23:45 or a way to reach him, go ahead and shoot me an e-mail at: 23:56 We always talk about knowledge is key. 23:58 Right now I want you to go and check out this wellness tip. 24:00 Let's look at this. 24:10 Abdominal muscles serve as a stabilizer for almost all 24:14 strength training exercises. 24:16 Maintaining abdominal strength until the end of your 24:19 weight lifting routine will help prevent injuries. 24:25 As you notice this is so true. 24:27 As we walk around in our lives our abdominal muscles 24:31 support us, so actually it's important, don't fatigue them. 24:35 As you noticed we do our Abs part mostly at the end. 24:40 So are you ready for cool down? I ready for cool down and 24:43 had a great workout today and hope you did. 24:45 Something a little different, a little challenging, 24:46 a little simple, but very effective. 24:49 Kevin let's grab a mat over there. 24:54 Just one, there you go. 25:00 Let's do our stretch, go ahead and lay down on your back. 25:06 Now we are going to show our viewers at home how to do 25:09 our stretches at home. 25:10 Lay there and put your hands here, stay right here. 25:15 Hey Trent give me one of those bands please. 25:19 It's nice having people off set. 25:24 Thanks Trent. 25:26 You can use the rope or a towel and you will use that 25:32 to support and create tension to get a good stretch 25:39 on your hamstrings. 25:41 So if you are using a towel or rope, 25:43 or you can use a resistor band. 25:47 Are you feeling that Kevin? Ahhhh! Yeah. 25:51 Once again when you are doing your stretches you never 25:53 want to fight. 25:55 And here's another cool one, Kevin go ahead and take your 25:58 leg out to the side, straight over as far as 25:59 you can and hold right there. 26:01 Get a good shot of this Trent. 26:03 I want you to push your heel away from you. 26:05 Do not lock out your knee just push it until you feel it 26:09 go all way down to your lower back right here. 26:11 Yeah man. 26:12 What you can do is support yourself by taking this hand 26:15 and put it here to assist your leg if you need to support 26:17 it, it takes some of the pressure off your knee and you 26:20 just focus on pushing your heel out to get a good stretch 26:23 right through here. 26:24 Feels good don't it? Nahh! 26:27 He is just being silly people, don't pay any attention 26:31 to him, stretching does feel good. 26:33 It feels good now. 26:35 Obviously this is an individual who is very tight, 26:39 who needs to spend more time stretching. 26:44 Alright I want you to hold this again and remember to hold 26:46 the stretch for 30 seconds. 26:48 And they we're done, right? Yeah we're done, right! 26:52 Romans 6:19, I put in human terms, because you are weak 26:57 in your natural self just as you used to offer parts of your 27:00 body to slaving, impurities and to every piece of 27:04 wickedness so now offer your slavery to righteousness 27:07 leading to holiness. 27:09 Paul is so right, we need to become slaves to what is right 27:13 and good in our bodies. 27:15 How we eat, drink, play, and work, and even rest 27:17 should be Christ-like. 27:19 Our prayers before each activity should be what would Jesus do, 27:23 and how does He want me to do it? 27:24 This is Casio reminding you that action's 27:26 are the key for life. 27:28 Take action everyday and God bless, bye-bye. |
Revised 2014-12-17