Participants: Casio Jones (Host), Marcie English
Series Code: AFL
Program Code: AFL000039
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00:01 The following program presents workouts
00:03 you can use to improve your physical fitness. 00:05 Please be sure to consult your physician 00:07 before beginning this or any exercise routine. 00:10 Hi my name is Casio Jones 00:32 and this is Action 4 life. 00:33 Today's episode we're gonna have an 00:35 awesome workout. All you need is 00:36 your dumbbells and an exercise ball. 00:38 But first I want you to check out this segment 00:41 we shot in Tampa, Florida. You know, 00:43 have you ever thought about trying to run, 00:46 you know quite sure what to do if you're capable 00:49 of doing it. Well we started this segment 00:51 at Running Center. And we're gonna learn 00:53 exactly how to go from an individual 00:55 who doesn't move this way to be successful 00:58 runner, but first after you watching this 01:00 segment make sure, that you do a nice 01:03 warm-up. So you get ready for us 01:05 when we get back. Let's go and check this out. 01:35 Here in Tampa, Florida at the Running Center, 01:38 and I'm gonna introduce you to a friend of mine 01:40 named Bill Davison. He is like this expert 01:43 on running. And he is going to tell us 01:44 about you know so many guys 01:46 there says you know I run, 01:47 but you know I don't like it, 01:48 because it's little painful and he is gonna 01:50 help us make this transition, 01:51 so we would be more active. Hey Bill. 01:53 Hi Casio how are you doing? 01:54 I'm doing great. Thanks for allowing us 01:56 to come here. Listen, okay, I personally, 01:58 I was larger in size and you know I came down 02:02 a little bit in size and I tried to run, 02:04 and it was kind discomfort for me 02:05 and I'm sure lot of people at home 02:07 does acts the same way, 02:08 but you know I'm on that verge right now, 02:09 I will be true, I always had this 02:11 inclination to be a runner, 02:13 to start running more. Yeah. 02:14 Okay how can I get to this transition? 02:17 Well once again the big thing is make sure 02:20 you get the proper fit on the shoes because 02:22 that is gonna make a tremendous difference. 02:23 I agree. So and remember the width 02:25 and you need a thumbnail or finger length 02:27 on your as far as little extra width because 02:31 your foot is gonna swell up, 02:32 you mean on my toe part, yes on the toe. 02:34 Your foot will swell up a half to a size 02:36 and that bigger when you exercise. 02:37 Now one of the things you will gonna notice 02:39 when you do this is you're gonna be a 02:41 little bit uncomfortable because as you start 02:43 to exercise you haven't been doing this 02:45 in a while and it's going to be uncomfortable. 02:46 It can be shin problems, your calf, 02:49 even your hips, your back, 02:50 so the idea is to slowly break into this system. 02:54 Now let's talk about shin problems. 02:55 Okay. Front of the foot, correct? Correct. 02:57 I have experienced from that kind 02:59 when I get to started with obviously 03:01 doing too much to soon, is that correct? Correct, 03:03 I would say generally that's the case. 03:04 So they need to slow down their pace, 03:06 their speed or more rest between activity. 03:10 Well I would say possibly you might need 03:12 a day's rest. One of the things 03:13 you can do, the run walk method is, 03:16 you're using a different set of muscles. 03:17 So if you are doing a little bit of run walk 03:19 and I'm only talking about jogging for maybe 03:21 a minute here, not a long time 03:23 and then walking for a minute or 03:24 something like that to get 03:26 those muscles and use. 03:27 Some of the things you can do is 03:29 you can put some ice on those shins 03:31 for protection, okay right, 03:32 a nice little tip in Florida is, 03:34 if you have a pool in the backyard 03:37 when you get back exercising stand 03:38 in that pool because it's cooler, 03:39 it's like an ice bath. Oh wow! 03:41 And that costs nothing and I would recommend 03:44 you to do that every single time 03:45 because it's gonna take those capillaries 03:47 and have them trim down a little bit 03:48 and will give you some comfort. 03:49 Very good tip, very good tip! 03:50 And that's a mixed way to do it. 03:52 But you're gonna need to give yourself a few 03:55 weeks really maybe a week or two to get past 03:58 this uncomfortable stage and the idea is just 04:00 to continue to push through a little bit. 04:02 There's an incredible machine that does 04:04 incredible things. So the idea is to 04:06 take care of it. I agree, I agree. 04:08 So that is your most important thing. 04:09 Well I'm excited, I'm really going to find 04:11 a pair of shoes and get laced up 04:13 and I wanna get started the trail. 04:15 Okay one last tip. Would you recommend, 04:18 what is the difference between pavement 04:19 and running on the grass? 04:21 What would you recommend? 04:22 There's a major difference here Casio. 04:23 They gave you an idea, 04:25 concrete is ten times harder than asphalt. 04:28 Wow! So that gives you an idea. 04:29 Anytime that you can run over blacktop, 04:31 you wanna be able to do that. 04:32 Your body will be, will thank your for 04:34 that and then if you can run off road 04:36 where you are on the grass or something, 04:37 that's even better because your body 04:40 is observing that shock if you are on the 04:42 hard surfaces, the ground absorbs 04:43 it better, catch it, if you are on the 04:44 softer surfaces. So ideally would be 04:47 the ground, if you can do that a trail 04:48 but if you can't that, if you get on asphalt, 04:51 asphalt, it's a little bit better. 04:52 The sidewalk is the worse. 04:53 Thank you Bill! Okay folks, 04:55 now you have some more tips about, 04:57 some great tips about go running 04:59 and I'm ready to go. 05:00 And so Bill, you are the man. 05:02 So please, we want you guys to keep moving. 05:05 Okay running is something 05:06 you want to try or you try that 05:08 you don't have great assesses out of it, 05:09 keep going because the Lord wants us 05:11 to move and I wanted to move too. 05:12 So see you guys. 05:14 Well there you have it. 05:17 Well for me I learned a lot that day, 05:19 learned how to run, and most important 05:21 like I said is keep myself moving. 05:23 Alright, so about moving! 05:24 I'm ready to get started now workout. 05:26 With me the guest today, 05:28 she is a special guest of mine, 05:29 her name is Marcie English. 05:31 Marcie how're you doing? Good. 05:32 How are you Casio? I'm doing great, 05:33 I'm so glad you finally are here, 05:35 I'm so excited. Okay. 05:38 So Marcie tell our viewers a little about 05:40 who you are, you're a certified trainer, 05:42 and we have a lot thing in common; 05:44 we both work a lot of Southern Gospel Artists. 05:47 Southern Gospel! My husband is 05:48 Michael English. He is the lead singer 05:49 for Gaither Vocal Band. Oh that's one of folks. 05:51 So you get a lot of exposure to a 05:53 lot of artists. Yes. Okay. 05:55 And don't you write for magazine. 05:56 I write for the Gaither Homecoming magazine, 05:58 I write their health and wellness section so, 06:00 wonderful, so we do every three months. 06:02 Every three months. Yes! So you want to, 06:03 well it's okay to say you are one of my colleagues 06:05 in this battlefield to help God's children 06:09 to be healthier. Yes! And you try to figure out 06:11 a way to make it still better, 06:12 but it's easier for people. 06:13 It doesn't have to seem so far to physical, 06:15 exactly there you go, are you ready 06:17 to have fun. I'm ready, I'm ready. Okay, 06:18 so alright. We get our warm-up 06:19 and you know when we do, 06:21 we're gonna do four exercises three sets 06:23 of each and so our first exercise when get 06:25 started it's going to call a Bent-Over-Row. 06:27 And some calls variation but I will call 06:29 Bent-Over-Row because you kind of bend over 06:30 and you do this rowing action. 06:31 So Marcie grab your dumbbells 06:33 and let's go and do a demonstration for people 06:35 to show them on how to this 06:36 thing exercise at home. 06:37 Okay you are going to stand in partial squat 06:38 position okay. Hey Mike come on in here 06:41 and let some see this angle here. 06:42 It's partial squat position, 06:44 feet under hip, yeah feet under hip, 06:45 and you are gonna have your chest straight 06:47 down to the ground, your arms going to be 06:48 straight down and you're gonna pull back 06:50 towards you. Elbows going straight back, 06:52 elbow is going straight back, 06:53 so that I don't crouch like this, no bicep, exactly, 06:55 you don't wanna pull into your biceps 06:56 and go straight down. Exactly! 06:58 Now here's one more thing, 06:59 put the dumbbells down and for those you at 07:02 home sometimes you still have a hard time 07:04 learning how to do this movement, 07:05 go and put arms straight out in front of you, 07:06 okay, and you now imagine you are telling 07:08 somebody to come here. 07:10 Arms straight in front of you say, 07:11 you pull a person right towards you, 07:13 right, towards you. So, hey turn to Michael 07:15 come in here again so they will see 07:16 that shot again. Turning out there we go. 07:17 Right there! Pull right in and say come here, 07:19 so we're gonna pull towards, 07:20 so it's your lads, it's your lads, 07:22 you are working on the back and lads 07:23 and you can throw as your arms come forward 07:24 you can throw your chest forward. Right! 07:26 They'll give more of a contraction to your back, 07:28 but the secret is you don't wanna pull 07:30 unlike this, right, you wanna pull straight back. 07:33 So that's the movement. 07:34 All we're gonna do is have our head 07:36 facing and flexing at the waist at the hip, 07:39 down here the same action pulling, right. 07:42 Are you ready? I'm ready. Alright, 07:43 you go and grab those 07:44 I'm gonna grab mine 07:45 and let's knock these out, right. 07:47 We're gonna do on this exercise, 07:49 we're gonna do just 15, 07:51 we will do 12 reps. We will do 12 reps, 07:53 let's do 15, let's do 15 07:54 that's unlike of us should we step it up, 07:56 here we go, let's go, here we go. 07:57 It's 1, 2, 3, 4, 5, your heads in this position, 08:05 6, back is straight, 7, 8, full extension, 08:09 9, squeeze, 10 squeeze, 11 squeeze, 08:13 yeah you feel it back there, 08:14 12, yes. Did I say 15? 08:16 That's enough for you, you said 15, 08:18 you did said 15, good job. 08:20 Well let's just put them down. Okay. 08:22 For active reps we're gonna do, 08:24 we're gonna do one of our favorites. 08:25 Let's do a simple, we could jumping jacks, 08:27 they're safe, everybody knows how 08:28 to do jumping jacks. So we're gonna knockout, 08:30 let's do 20 jumping jack. Jumping Jack, 08:31 I got it right. Okay here we go, 08:32 let's go, 1, 2, 3, 4, 5, 6. Now you at home, 08:39 you can do any type of activity as you want 08:41 but we are gonna do jumping jacks. 08:43 If you find something limitation, 08:44 you don't like the one that we're doing, 08:46 the secret is we just want to keep your 08:48 heart rate moving, keep your body moving 08:50 while your muscles gets chance to rest. 08:52 You said 20. I was talking, 08:55 you got to count, I was counting, 08:57 I got to talk. That's how it works. 08:59 You have to tell me that before 09:00 we started jumping. Okay, okay. 09:01 We are just jumping. Here we go, 09:03 here we go. Like I said, here we go, 09:05 1, 2 squeeze, 3 squeeze, 4 squeeze, 09:11 5 very good, 6, 7, 8, 9, 10. 09:20 Now being this slant position here, 09:21 now if you feel you have to ever bothers 09:24 you to be in this bent position, 09:25 do your best watch your knees, 09:27 you sent back in your heels and knocking 09:29 self down. Yeah. You don't want to 09:31 put yourself in any situation that you feel. 09:34 Your legs are not strong enough 09:36 you can use a chair, you can get some devices 09:39 that are used to do the same exercise. Right. 09:41 Always it's helpful if you always remember 09:43 for your chest, yes, pull the shoulder; 09:45 pull the shoulders back, shoulders ears, 09:47 shoulders ears yeah contracting pulling back. 09:49 Jumping Jacks, let's go 1, 2, 3, 4, 5 09:55 once again limitations, 7, 8, 09:58 thank you for count, 09:59 you count I'm gonna talk, 10:00 if you have a problem don't full extension 10:02 remember low intensity is fine. 10:05 Do what you can, work at your place, 10:10 20, but you keep going. That's right. 10:12 Third set, let's go, third set. Okay. 10:14 Alright, did say 15 didn't you? 10:16 I did, I don' know, I won't talk anymore. 10:21 Special guests have special workouts to do, 10:24 no, no you have input, it's 6, 7, 10:29 I like you to raising the bar, 8, 9, 10. 10:33 Five more, 1, 2 squeeze, 3 squeeze, 10:39 4 squeeze and 5 squeeze. Excellent. 10:43 Now, we did 15 jumping Jacks together. 10:46 Oh yeah. Now remember if you feel 15 was 10:50 too much for you, set the number 10:51 little lower go at 10, 12, 15 or 10:55 you can take up to 20. Listen to your body, 10:58 respect your body but always keep your body 11:00 moving that little step forward into the 11:02 right direction. What number is that, 11:04 I think we are 17, 18, 19, 20. Alright. 11:08 I might have up that just a little bit 11:10 I can't assure. But that's fine, 11:12 you good with that. Alright. 11:13 So you are ready for our next exercise. 11:16 Our next exercise, our next exercise is one 11:18 I love, it works your lower hold backside, 11:21 works your hamstrings, works your glutes, 11:23 even works your abdominals, yes, 11:24 and even works your all the way down 11:26 to lower calf. I call one leg out. 11:29 I will go and get the mat for us, alright, 11:30 here we go. I will let you demonstrate 11:33 on this first. I move mine right out the way. 11:37 This mat wanna cooperate. Alright, 11:39 Marcie go ahead and lay down, alright. 11:40 Oh, may help you down, there you go, 11:43 head down, and now with this exercise 11:46 we're gonna have the bent leg 11:48 and this leg is gonna be up in the air 11:50 and let's gonna take places this position 11:54 of this foot is so important. 11:55 You don't want have it way too close 11:57 to your glutes, be in close to your glutes, 11:58 Marcie it feels very uncomfortable. Yes. 12:00 Too far out here does feel right, 12:03 place a lot of stress and lot of balance, right. 12:05 And your right hip must be like 12:06 at 90 degrees angle, 90 degrees. 12:07 Head is in position, hands down the ground 12:09 to support yourself and she is gonna raise up 12:11 at the hip and come straight up and down. 12:14 Yes I will play hamstring first 12:15 there we go. You can feel that, 12:16 here we go. Alright. 12:17 We gonna do knock out just ten 12:18 of these each leg. 12:19 10! I'm not open you this time, 12:21 I'm saying it 10. 12:22 You are gonna stay right to 10, 12:23 I'm with you. I like that. 12:24 You got me this time. 10 now! Okay. 12:25 We're gonna do 10 each leg 12:27 and we're gonna do an active rest between, 12:29 are you get started. Ready. Alright! 12:30 Let's do this, alright, 12:31 let me come on this side, here we go. 12:33 And let's do, I'm knocking up, 12:34 here we go, this is 1, 2, 3, 4, 5, 12:40 6, 7, 8, 9 and 10 switch legs, 12:47 here we go 1, 2, 3, 4 I feel this hamstring, 12:54 yeah, 5, 6, 7, pollen, 8, 9 12:59 and 10. Okay let's go back to our feet 13:03 let's do right in between here 13:05 so we'll not work here, okay. 13:06 And let's do this time you know we could 13:08 let's do twist for different activists. 13:11 Okay. For some reason of variety you could 13:12 so many different things, right lot's of, 13:14 lot's of different things. Okay, 13:15 here we go twist. Here we go, 1, 2, 3, 4, 5, 13:20 6, 7, 8, 9, you are dancing, 10. 13:25 No this just rotation of the hip 13:27 and rotation of up upper torso, 13:29 getting right here and so 13:30 just working upper hips. Okay, 13:33 that was enough. Now this time 13:35 I want you to do some of little bit different. 13:37 As we gain the up position we are pushing 13:40 I wants to squeeze our glutes. 13:42 Ah, alright. To give a 13:43 nice finishing for this one, okay 13:45 and we're gonna hold the pause to four 13:47 as second count, so we're gonna hold it, 13:49 yeah, alright, we go up, 1 squeeze and down, 13:52 2 squeeze and down, 3 squeeze and down. 13:57 Just gonna be more emphasis 4 squeeze 13:59 and down, that's why I changes the emphasis, 14:00 5 squeeze little more and hamstrings 14:02 for in 6 squeeze, 7 squeeze, 14:06 8 squeeze, 9 squeeze and 10. 14:12 Alright Marcie I want you to count for these, 14:13 alright switch now. You need to count 14:14 and I'm gonna talk. Alright, 14:16 I am counting right. Yeah here we go. 14:17 Now the thing is when you doing 14:18 this by squeezing, obviously make this 14:20 connection from your brain, 14:21 all your way down to your muscle 14:23 that's your firing. So it's okay to 14:25 communicate to your muscles 14:26 so you could get them to work a 14:28 little harder, seven, 14:29 and little more emphasis to the area, 14:31 8, by squeezing you realize wow, 9, 14:33 I never knew those muscles could exist, 14:35 10 squeeze, but they do, okay. 14:37 Let's go back up again. 14:38 Here we go twist again in round two. 14:41 Here we go, yeah twist again, right, the song, 14:43 1, yeah. Everybody heard that song. 14:45 My 5 year old is great at this. 14:46 What the twisting this? Just you know, 14:48 you know as you speaking about kids 14:50 get them outdoor have fun with them 14:52 you know let the kids know how to have fun. 14:55 Let's check. It's that we put so much 14:57 limitation on them afraid of what people 14:59 gonna think of us, and working out 15:00 should be fun, should be fun. 15:01 Should be like a child you know. That's right. 15:03 You know I love it when, 15:04 you are a lot like a child, thank you, 15:07 comes a compliment right. 15:08 It was in a great way. Ah, thanks. 15:12 One more time. There we go, alright. 15:16 You still have to squeeze it, 15:17 here we go. One squeeze, 2 squeeze, 3 squeeze, 15:22 4 squeeze, 5 squeeze, 6 squeeze, 7, 8 squeezing, 15:30 9 and 10. Oh yeah. 15:33 Well that really makes difference, 15:34 yeah it does. Here we go, 15:35 definitely switches for me from hands to glue, 15:37 2, yes it does, 3, but you still 15:39 put your hamstrings, yes, 5, is it 6, yes, 15:44 I was thinking, 7, thank you, 8, 9 and 10. 15:49 Alright. Back to that twist again, alright. 15:51 You know I'm so glad you are here 15:52 because it makes a difference because 15:54 you know how to count 1 through 10 and basic, 15:57 sometimes when I talk it's hard to count 15:59 and talk. It is hard to count and talk. 16:01 Here we go, just go ahead 1, 2, 16:03 you know it's funny when we and as a teacher 16:06 of all this class it's like you have to know 16:10 the music. I don't understand where 16:12 you are in trance, sometimes at first 16:14 we first started as I understand your breath 16:17 and counting and I so delightful for being 16:19 an instructor but after a while you get 16:20 used to it, and comes this part of the workout. 16:24 Right. You get this feel you are 16:25 and sense we are. But you do the same thing 16:27 like when I'm teaching group fitness 16:28 you got to have that counts, 16:29 so I always pick a count out, 16:31 like you count because I'm talking, 16:32 because I'm gonna start and shrink, 16:34 that's right you got an instruct. 16:35 And I'm so glad you guys understanding 16:36 what we're going through. 16:37 Alright our third exercise I'm ready, 16:39 what is that? Third exercise it's going to be 16:40 curl and press. That's right. 16:42 So take the mats out of the way, 16:43 you get the ball in position, 16:44 it is right over there, here we go, 16:47 you get, balls are going, 16:49 here we go slide them with more in position, 16:51 so we could demonstrate, okay, 16:52 here we go. Have a seat, alright. 16:54 Now the curl and press, 16:57 this exercise is gonna work here, 16:59 your abdominals are firing right now 17:02 because you on this unstable environment, 17:03 her feet with 90 degrees, 17:04 are you getting that Mike? 17:05 Is it important to have right size ball, 17:07 perfect right sized ball because sometimes 17:09 people have the ball that is way 17:10 too big for them and they end up in 17:12 very uncomfortable, they set too much for it. 17:14 And so you don't have a ball that's not 17:16 flat enough because you are sitting right 17:17 through too low. Right! 17:18 You want this to make some 90 degrees, 17:19 and with this exercise from this being 17:22 position here, her lower back is fine. 17:24 Her upper back is fine but maintain 17:25 this posture. She is not leaning forward. 17:27 She is sitting very straight up. 17:28 She is gonna have dumbbells all the way 17:29 down to her side, all the way to side, 17:31 right there, and we're gonna do a flexing curl, 17:33 it's like a regular bicep curl here 17:35 and then watch she is gonna rotate 17:37 and press straight up over head, 17:39 reverse come back down back into reverse curl 17:42 finish at the bottom. Okay. So curl, 17:44 press and rotate, good bring them down 17:48 and back down. Now, you got it, got it. 17:51 Slide over bit. Oh I am sorry, I like, 17:54 the camera likes me. It does, it does well. 17:57 I admit. It's my new favorite thing now. 17:59 And you enjoying now. 18:00 I am a little bit nervous but, 18:01 okay but you're doing great alright. 18:02 Well let's do this together, let me, 18:03 nice and slow, yeah, 18:05 you are watching some videos so people 18:07 raise and doing the stuff, 18:08 yeah as raising, you never want to raise 18:09 your exercises. You want to let your muscles 18:11 and your brain work together, 18:12 and so you can get the benefits, 18:13 form is the key, with that type of form 18:16 you do not develop, right, okay, properly. 18:18 Here we go, let's go curl it to ten, one, 18:20 and back down, two, press and back down, 18:27 three, four, now you notice that when you 18:37 coming to press your five, 18:39 your biceps will go straight up in line 18:41 with your ears. You want to have 18:43 and going in front of you like this. 18:45 Mark get that shot for me please, 18:47 I'm into next curl, you do want to get a 18:48 straight up and funny over here, 18:50 it now place a lot of stress on your shoulders, 18:53 you wouldn't get it where it's stood up 18:55 over your head. Okay when you are pressing. 18:57 Now Marcie you can keep going now. 18:59 I did, you said ten, right? Yeah, 19:01 but I definitely said, okay I am sorry, 19:02 you need to start. You don't want to be 19:03 here in front of you, you want to finish 19:05 straight over here so you see that right there, 19:08 you don't see my ears, 19:09 you see my biceps, here forward you don't see 19:13 you see ears and that's in one position. 19:15 Is that 10, it's a little over 10. 19:17 I just pick up your slack it's fine, 19:19 thank you. Okay, let's go back 19:20 to active rest. See Marcie you're doing, 19:22 you're right. You're making me look good 19:26 by keeping me to pieces. Okay, let's do. 19:28 What are we doing this time? 19:29 Okay Marcie, let's do jump rope this time. 19:32 Alright! Those of you at home we could do 19:33 a different active rest and like we're gonna do 19:35 jump rope this time, so do it with us okay, 19:38 you are ready. Ready! Let's go 1, 2, 3, 4, 19:42 5, 6, 7, 8, 9, 10, five more, 19:48 1, 2, 3, 4 and 5. Alright, 19:52 let's go to round two, round two, 19:54 just get your dumbbells. Thank you. 19:58 You're welcome. Little gym addict, 20:00 that's right here we go. 20:01 Get help at your part, that's right alright, 20:03 let's curl and press, 1, 20:05 what we got 10 of these, yes, 2, 3, 4, 20:17 who picked my weight, I did, 5, 20:21 catching up to you, 6, 20:25 this is a real workout people, that's right, 7, 20:29 we're not faking an appeal, 20:30 we are not faking, 8, 20:33 and if you don't have a ball you can use, 9, 20:36 your chair, okay. And the secret is grab your 20:40 dumbbells and do just actually what's 20:42 we are doing, 10. Here we go. 20:43 Back to jump rope again. Alright, 20:47 here we go. Right! 1, 2, 3, 4, 5, 6, 7 20:54 if you really have a real jump rope at home 20:55 you can use that. Yeah, but you know 20:57 I wish but we don't have, 20:58 imaginary jump rope, 21:00 you get a crazy as you are, 21:01 have follow to what, see I'm not a boxer 21:03 but act like a boxer on TV. Round 3. 21:08 Here we go let's do this, okay, 21:11 alright. Here we go. Oh I'm rolling. 21:14 You good? Good. Right. Let's go, 21:16 here we go this is 1, 2, 3, deep breath, 21:28 4, you know what breathing, 21:30 very important, don't try and force it 21:33 and trying to realize which one you are 21:35 breathing on emphasis, 21:36 up or down just like a breath natural and you, 21:40 all you do is find oxygen. 21:42 Man, I was talking what number we are on, 21:44 ah 9. Good girl! 10, okay. 21:50 We will come back to that later. 21:52 Yeah, we can. Here we go, alright, 21:54 let's go, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 22:03 1, 2, 3, 4 and 5, good job, 22:09 oh I thought I was keep going, that's fine, 22:10 motivated, yeah you get the dumbbells, 22:12 I'm gonna get the mat and we're gonna do 22:14 our last exercise. It's one of my favorites, 22:17 you love them at home you used to, 22:19 I know you love them yet. 22:20 It's called the planks, that's right. 22:21 Oh I am gonna get one. 22:22 No, you don't we can share one, oh alright. 22:23 We can share one. Alright! Okay get down, 22:24 down facing this way, face that way, 22:26 this way, that way, 22:28 you have to be little more clear. I'm sorry, 22:29 this way, this way, straight down, yeah, 22:31 yeah. See I forgot, our trainers supposedly 22:33 demonstrate first. Okay, she is gonna be 22:34 on elbows, shoulders, elbow straight level 22:38 to the shoulder, come up in up position 22:39 and she is gonna keep this up nice 22:41 and flat here upon her toes, 22:43 her toes not slanting backwards. 22:44 It's right down her toes, 22:45 plays emphasis on her lower back and her core, 22:48 her midsection, all the muscles through 22:50 here are fine right now, 22:51 even her shoulders are fine. 22:52 You feeling these Marcie? 22:53 I got a little shake going on, 22:54 and if she needs to modify just drop 22:56 your knees down right there, okay. 22:58 Let's go to work, slide over. 22:59 Yeah I've already done mine. 23:00 Yeah, but it doesn't count. 23:02 How long we holding it? Let's do 20 seconds, 23:05 sounds good. Let's see for those at home, 23:06 you can work your way up here go. 23:07 This is 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 23:16 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. Right! 23:26 Let's do use this relax here, talk for second. 23:28 We are not going doing an active rest 23:29 at this time someone will get couple 23:30 more sets in, oh good, is that okay. 23:32 Important with planks isn't it to make 23:35 sure your bottom is right there in center. 23:37 Yes, you don't want to, 23:38 come on let's go I will show up. 23:39 Here we go, you don't want to be way up here, 23:41 right, you are gonna be nice new 23:42 to position here. But just I don't want 23:43 to be down here because it's horrible for you. 23:44 It's not, lower back, you feel lot of strain 23:45 there just pull right here. 23:46 Oh, we are holding again. 23:47 Yeah, we are holding here. Okay, 23:48 we are doing good. You guys doing at your home. 23:50 I'm feeling this, I hope you feeling this, 23:51 but you through right in your midsection, 23:53 you shake, oh, you know shake 23:54 and that's normal and that's okay. 23:56 Shake is normal, it's okay. 23:57 Hey you really want some more information, 23:59 yeah. Okay guys at home just check 24:00 out this wellness tip. We're gonna hold this, 24:02 until you come back, that's right, 24:03 okay, let's go, look around. 24:05 Pregnant women who exercise regularly 24:11 burn up to 1000 calories a week, 24:14 deliver bigger, healthier babies. 24:16 Their new borns weigh about 24:18 five percent more than those 24:19 of women who don't exercise. 24:21 What we told we wasn't joke, 24:25 we actually staying, we did, so you can hold, 24:28 so you can know that you can work 24:29 your way out, you start up at 10 seconds, 24:31 20 seconds, working way up and 24:33 holding your planks to a whole minute. 24:34 This is nothing but strengthen 24:36 your whole core, your whole midsection, 24:38 all those muscles that involve in stabilizing 24:40 your body, you good. I'm good. Okay. 24:42 Let's go. Okay. Yeah. That was fun. 24:46 That was fun, so it does. 24:48 Okay try to do one more set at 24:50 home but right now it is our time 24:51 for our cool down, cool down, 24:53 I love cool down, I do too, 24:54 it's relaxing, yes, yes, okay, 24:56 on your back actually flip over, 24:58 let's do a nice little stretch here, alright. 25:01 Now which one you wanna do, 25:04 what's your favorite hamstring stretch? 25:06 My favorite ham, I would like to do 25:09 this glute and then go from there 25:11 to here just pull, a nice gentle pull. 25:13 Okay, let's do that. Yeah, let's do the 25:15 crossed leg one. Okay this one, 25:16 pull that up, come up, 25:17 you gonna show some to have fun at home 25:18 and they could do it. Once again 25:19 I'm assisting her and holding support here, 25:21 yeah, as works in glutes, glutes which we did 25:24 a little glute, we did lot of glutes work. 25:26 Good. Okay the other side. 25:32 Alright! Switch legs. And let's do another one, 25:37 show me another one after this one, 25:38 okay, if you do a hamstring one, 25:39 okay, okay, good. Grab on both knees, 25:42 pulling behind home both knees work 25:44 you're lower back, gets stretch 25:46 and little back, okay. 25:47 You gonna kind again breathing 25:48 to in right, yes. When you are breathing, 25:50 when you stretching, 25:51 when you holding muscles between 25:53 let them relax this is the part 25:55 where you get to say 25:56 I thank you for doing such a great job 25:58 and I feel so good and relief from 26:00 lot of attention. Now here's another, 26:02 for this from that same position okay 26:04 and I want you to rock a little bit, 26:06 from side to side forth, there you go. 26:08 I guess little more, 26:09 you are moving more of a dynamic stretch, 26:11 I felt more opening up your lower back. 26:12 If you feel discomfort, 26:14 it might not be a good one for you, 26:15 but just maintain holding this position, yeah, 26:17 it just rock like that. Just rock like that. 26:19 How did do that, a tinny baby? 26:21 Let's go back and do hamstring stretch again, 26:23 okay. Here we go and hold that right there, 26:25 let me show that one. And you pull, 26:28 need to hold and pull, exactly, 26:30 get your caffeine if you need, there you go, 26:31 you need to, you need to. 26:34 You are so funny Marcie, 26:35 we did it jump row, we did. 26:36 Hey Marcie it's been great having you 26:38 on the program today, thank you, 26:39 it's been great being here. 26:40 I'm gonna close it out. 26:42 If you want more information 26:43 about the workout we did today 26:44 or you need products that we 26:45 used on today's show, 26:46 if you like to call me to come to your area, 26:48 go to our website Action4life.net, 26:50 that's Action4life.net. 26:52 How wonderful is to know our heavenly 26:55 father is a consistent God who has 26:57 the same address. Oh I know you can't 26:59 find God's address on Google map. 27:01 Only through studying his instruction manual, 27:04 the Holy Bible can we find the road 27:06 to our Salvation. I ask you to seek 27:09 God in his word daily to help prepare us 27:11 for this exciting journey. 27:13 Hey this is Casio, reminding you that 27:15 actions are key for life and it's my prayer 27:17 to Lord give you strength 27:18 and encouragement to take action everyday. 27:21 You know what, each day I flex 27:23 my faith muscles you should do the same too. 27:25 I see you next time God bless, bye-bye. 28:00 You can order your own copy of this episode 28:03 of Action for Life on DVD for a suggested 28:06 donation of $10, postpaid in United States. 28:09 To order your very own copy please call 28:12 618-627-4651 during regular business hours 28:17 or visit our website at 3ABN.org, 28:20 that's 618-627-4651, or visit our website 28:26 @3abn.org. Order your copy today. |
Revised 2014-12-17