Participants: Casio Jones (Host), Dan "Curly" Summers
Series Code: AFL
Program Code: AFL000043
|
00:02 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. 00:32 Hi, my name is Casio Jones 00:33 and you're watching Action 4 Life. 00:34 On today's episode we're gonna have a workout 00:37 that's gonna work your whole entire body. 00:39 You can use a pair of dumbbells 00:40 and your exercise ball. But first I want to 00:43 check out this segment we did at one of the 00:45 Florida Hospitals in the Wellness Center. 00:47 We learned more about massage therapy 00:49 and the benefits of massage therapy. 00:51 But as you're watching the program, 00:53 don't forget to do a complete body warmup. 01:23 You ever had a massage before, 01:25 you know those type of massages 01:26 that you know you lay down, 01:28 the massage therapist comes on, comes in a room 01:30 and you know the individual starts massaging. 01:32 And he's like Oh! Wow this feels great, 01:34 oh! Yeah, I can go to sleep, I'm comfortable, 01:37 I'm getting one of those things call a relaxation 01:40 massage, you know I just feel great, 01:42 but did you know massage therapy actually 01:46 has benefits and that mean not just benefit 01:48 that's why they call it massage therapy. 01:51 I'm here at this Florida hospital in Zephyrhills 01:55 and with me today is Connie Bacon-White, 01:58 she's the head massage therapist here. 01:59 How are you doing Connie? Feeling great. 02:00 Hi Casio, listen let's talk about the therapy side 02:04 of massage, I mean some people talk about you know, 02:06 Honey, could you rub my shoulders, yes, 02:08 can you then rub my feet. 02:09 Its fluff, fluff but there's actually benefits, 02:12 absolutely, and you share a lot of, of your clientele, 02:15 patients from the Wellness Center correct, 02:17 exactly, exactly. Okay, so soon, alright. 02:20 Beside just increasing circulation people end up 02:24 with pain issues, as a result of those muscles 02:26 shortening, short, because the muscles attached 02:29 over joints, when that muscle shortens its going 02:32 to create problems in those joint areas. 02:35 And then of course you've got people 02:36 that are walking around with these intense headaches 02:39 and they don't realize that they have these knots 02:41 in the muscles that are called trigger points 02:43 that are referring pain to different areas 02:46 of the body. So, that what we focus on right here, 02:49 so you focus, we will do what the client 02:51 wants us to do, but that's our biggest goal, 02:53 your goal is to get into and provide therapy, 02:56 correct, to release the pain, to help find 02:58 his balance to get the muscles back healthier 03:01 again and take someone that was, there's a knot 03:03 and loosen the knot and basically get in there 03:06 and you say deep, what do you call deep, 03:08 deep tissue, deep tissue okay. 03:10 Explain deep tissue I mean are you digging 03:12 with a shovel or something or is this 03:16 the pressure that you're mustering. 03:17 The pressure that we use really depends 03:19 on the clients, okay, because everybody does have 03:22 a different pressure threshold. 03:23 So, one of the first things I would do with you, 03:26 after I open up the tissue which was, 03:28 with lighter strokes, some effleurage type of strokes, 03:31 petrissage strokes. And I would ask you 03:34 what does this pressure feels like. 03:36 Now, on a scale of 1 to 10, if you're telling me 03:39 that it feels like 5 or 6 I'll ask you 03:43 do you mind if I go a little bit deeper, okay. 03:45 But what I'm doing is I'm going in there 03:46 and I'm trying to find those tight bands, 03:49 I'm trying to find the knots 03:51 that are causing your problem. 03:53 So, those short muscles, I might test your flexibility 03:56 at anytime just to see what muscles are short, 03:59 but an experienced massage therapist 04:02 can watch you walk a few yards, and could see, 04:05 and would know where your tight muscles 04:06 are just by your posture and the way you're, 04:09 you're moving. Now, somebody at home 04:12 what could they do if they feel a little discomfort 04:15 in the neck or little pain somewhere, 04:17 is there like a simple technique you could show, 04:19 you could show me like they apply something 04:22 until they get to massage therapist. 04:23 What I would definitely recommend first 04:26 is that they stretch, stretch. 04:28 So, before they get to a massage therapist, 04:30 I always recommend warm-up those muscles 04:33 you can't stretched cold muscles that is so true. 04:35 So, you warm-up those muscles and I will show 04:37 them some specific stretches to go into, okay. 04:40 Now, when they're on my table, 04:42 I might find those trigger points and show them 04:45 where if they press on that trigger point 04:47 and hold it for a period of time and release, 04:49 it creates like a pumping action for the blood. 04:52 So, it restricts the blood flow then the blood 04:56 rushes in so it helps to break those knots up 04:58 a little up and that can help them 05:00 that will help them to, to release some discomfort 05:04 until they're able to get 05:05 a full workout from you, correct. 05:08 Have you found the Lord has giving you this gift, 05:11 that you could use this gift as a healing hand gift 05:14 to help people, isn't that? 05:15 Absolutely, absolutely, I was in a different 05:18 occupation and thought that, 05:19 that was my life dream as a teacher. 05:22 And it was probably my fourth year of teaching 05:25 than I realized that I could help people more 05:29 long term by doing something like massage therapist, 05:32 so I took a leave of absence, went to massage school. 05:35 And probably after my first three weeks 05:37 I decided this is definitely where 05:40 the Lord has taken me. Now, I like that, 05:42 I like that, listen massage therapy is therapy, 05:45 hey it's great to have you know some feel good 05:48 massage here now and then, 05:49 but if you have any injuries, 05:51 if you have any pain discomfort in your back 05:53 and your neck, seek a massage therapist 05:55 and you'll find that they could find 05:57 some good relief, absolutely, awesome. 05:59 Thank you so much, thank you Casio. 06:01 Now, if you never receive a massage before, 06:04 I hardly recommend you search out in your area 06:07 and find a licensed massage therapist 06:09 and you'll be able to see if there's something 06:11 you're enjoy and then trust me I bet it will be. 06:14 Okay, you ready to get started; 06:15 I'm ready to get started. 06:16 Like I said you need your dumbbell 06:17 and exercise ball to do this workout. 06:19 And with me today, is one of my co-host, 06:21 a good friend of mine Dan Curly Summers. 06:28 I tell you, I couldn't resist, you get me every time, 06:31 I couldn't resist, how's it going man? 06:33 I'm doing good man, how you're doing, 06:34 I'm doing great dude. 06:35 Alright, you ready for our workout today, 06:36 I'm ready man, alright. Now, this, in this workout 06:39 you're gonna do four exercises and it's gonna 06:41 work your whole entire body, 06:42 its one of the exercise that's very challenging 06:46 and its actually our first exercise the lunge 06:48 and it's an exercise that a lot 06:49 of people make mistakes on. 06:51 Okay, so we're gonna teach you how do this exercise 06:53 and you wanna get it going, we're gonna do three sets 06:56 30 second rest between and keep going. 06:58 We're gonna go our reps around 10 at 5 reps, 07:01 but I want you at home to do 10 to 12 to 15 reps, 07:04 whatever you're comfortable with doing, okay, 07:06 I'm ready man. Alright now, we're gonna bring 07:08 Michael in here and Dan, step on 07:10 and show me how to do a lunge properly. 07:12 Okay, you notice what he's doing here, 07:13 his chest is straight, he took his step forward 07:16 and its 9 degrees, go and step back out again 07:18 and step it out short, 07:20 take a short step and go down. 07:22 You see what's happened, he didn't stand long enough 07:24 it was a short step his body is going forward 07:26 or his knees going way towards his toe. 07:29 That right there will cause an injury, 07:31 you don't wanna do that. 07:33 And that's what a lot of time people who do lunges 07:35 they feel I can't do it, it hurts. 07:36 When you do a lunge properly 07:38 you don't feel a thing. 07:39 Exactly you got to do it correctly, 07:40 if you don't do the exercise correctly, 07:41 one, you're gonna get hurt, 07:43 yes, two, you get absolutely no benefit. 07:45 Exactly, now if you have a knee injury 07:47 then that wouldn't be something 07:48 that I would reckon you needed, 07:50 find out your range of motions 07:51 to do this exercise, okay. 07:53 But to do it properly we're gonna extend out, 07:55 and you have to extend out further distance away 07:57 to make sure that you're not putting 07:59 some stress on your knee. 08:00 Let's knock these out, are you ready, 08:02 I'm ready and you guys could watch at home 08:03 you could learn from my technique 08:04 and you could do this at home. 08:05 And if you need to, you could hold on to a chair, 08:08 or a door or against a wall 08:09 to give you support, alright. 08:11 Let's go and start with our left leg, 08:12 here we go, stepping forward and stepping back, 08:15 right leg stepping forward and stepping back. 08:17 This is what we call a forward lunge. 08:19 Now, as we doing this lunge, you know 08:22 our back leg is not touching the ground, 08:24 you don't want have your knee hitting the ground. 08:27 And you notice my back toe is coming up. 08:30 So, it allows me to have the flection at the hip 08:33 to step forward and to go into that lunge. 08:35 This is working with our hamstrings, 08:37 our quads and our glutes with this exercise. 08:39 And you will and you will feel this stress. 08:41 They don't have to do too many of them, 08:43 alright I think we're at one to five, 08:44 but let's a warm up, this is feeling good. 08:45 Here we go, and here we go, excellent, alright. 08:50 Now, remember we do our active rest 30 seconds. 08:52 I'm gonna go ahead and do some jumping jacks 08:54 and you could just keep looking, do what you do. 08:57 I'll just be a knucklehead, this is what I do. 08:59 I tell you what, I'll jog in place here, 09:01 there you go you jog in place, 09:02 keep it going in there. Now remember this is TV, 09:06 so if we don't do exactly 30 seconds forgive us, 09:10 but we want you at home to try and do 09:13 as you're doing your workout, 09:14 do your 30 seconds, okay, alright. 09:16 Set number two, I'm ready, I'm ready, 09:19 we ready lets go, step out with the left leg again 09:21 here we go. There's one, right leg, 09:25 and sometimes some people like to do 09:27 the same leg at a time, stay on one side, 09:32 that's your preference. But I like, I like alternating 09:36 because it gives one leg a little chance to break 09:39 and it kind a feels good having that rhythm 09:42 of that shift one side or the other side. 09:44 Let's do one more, and you wanna push off, excellent. 09:51 These actually take quite a bit of coordination, 09:53 kind of get frustrated, lot of coordination, 09:54 exactly, right off with that if you don't get it, 09:57 work at it, practice it. 09:58 Exactly and as you know sometimes you might 10:00 get this drag if you're pushing back off, 10:02 and you might find yourself not as strong to push off, 10:06 use a wall. And if you need to modify, modify this. 10:10 Come in here Michael and watch this, 10:12 instead of step and going all the way down, 10:14 you could step here and come back higher. 10:18 You stay a little high which you modify, here, 10:21 by the way it looks like this, here, 10:24 step a shorter lunge, have to go so deep okay. 10:28 Ready, ready, that was a long enough break. 10:31 Third set, here we go, you were feeling these, 10:34 yes, you were feeling these. 10:38 I think I could take a 30 minute break 10:40 and I would still feel these, you still feel these, 10:42 these are good that's what you want, 10:43 it's true, exactly. Now you know with some step 10:45 in my hips going straight down to the ground. 10:47 I'm not going forward, I'm stepping, 10:49 I'm going straight down and if you need to, 10:55 if your body weight's too light, 10:57 grab a pair of dumbbells hold them to your side 11:00 and you could do your lunges. 11:04 And I can feel these big time, good job, wow. 11:09 Okay, active rest again here we go, 11:11 I want do some jumping jacks, alright. 11:18 Seven, eight, now here modify your jumping jacks; 11:21 remember step out to the side, 11:23 it could be a modification 11:25 you could use at a lower intensity, okay. 11:30 Good job, now the secret is when you're doing 11:33 these exercises, focus on yourself. 11:38 I know this sounds kind of strange coming from me, 11:40 but you gotta pay attention 11:42 to what your body's telling you. 11:44 If your body's telling you slowdown, slowdown, 11:46 if your body is telling you that hurts, stop, 11:50 listen to your body. Readjust that exercise, 11:54 readjust what you're doing, 11:55 to make sure that your experience 11:57 of exercising is a pleasurable one. 11:59 Exactly and don't, if you're working out 12:01 with somebody don't think you have to do 12:03 what they're doing, exactly. 12:05 Everybody is at different level, 12:06 everybody is at different level and it's 12:08 acknowledging the fact where you are, 12:09 it's a good starting point, 12:11 don't try to be who you're not, exactly. 12:13 Okay, and that's even like a walk with Christ, 12:15 sometimes we look at other people and say wow 12:18 they're doing this, wow, they're praying for people, 12:21 they do all these wonderful things, 12:23 God is really using them. Take your time, 12:25 build that relationship with Christ 12:27 and he too will use you. 12:29 All he needs you to be just willing 12:30 he will equip you to be the tool he wants you to be. 12:34 Exactly, that's exactly right, the training we do 12:36 here in your walk with Christ, yeah, 12:38 that training it starts somewhere, 12:40 someone may be up a little bit further 12:42 along then where you're at. 12:44 And if you can't go exactly where 12:45 they're at you will get frustrated. 12:46 Yes, so just, so take your time, 12:48 take your time and enjoy, enjoy the experience. 12:51 Alright, let's move on to our second exercise, alright. 12:54 Go ahead and grab the exercise ball 12:55 and once you go ahead in sitting position, 12:57 we want your facing this way, facing Mike 12:59 and I want you to roll out in your back position. 13:01 Now, we're gonna be on that ball, 13:02 we're rolling out, keep rolling, keep rolling, 13:04 keep rolling, keep rolling, right your head down 13:05 the ball and you notice how Curly 13:09 has his feet at 9 degrees, his glutes are high, 13:11 support himself the ball becomes the bridge for him. 13:14 Now, you stay there I'm gonna get dumbbells for you. 13:17 Alright, hey Curly, I want you slide for just 13:20 a little bit forward little more, alright, 13:21 so I want the head full completely on the ball 13:23 and place a lot more stress on your lower back 13:25 to stabilize you, you're feeling the 13:27 difference there, I can feel, it's amazing, 13:28 a little moment,s huge difference, yeah, okay, 13:30 because in this exercise we want not just to work 13:32 the chest we want the whole body 13:34 to get involved in this one. 13:35 Now before I give you dumbbells, 13:36 I'm gonna show these variations of grips 13:37 and how to do this fly exercise, okay. 13:39 The first thing you give me, imagine you know 13:42 how you have this straight up right here, 13:43 we're gonna have your arms straight 13:45 and you're gonna go open and close, 13:46 straight out to the side, 13:47 keep your arms straight on this one, 13:48 bring them back in, 13:49 just like that from here straight arms. 13:51 When your straight arms flies an option, 13:54 if you go ahead and use a straight arm fly 13:55 you cannot use a heavy weight. 13:58 It's gonna place too much strain on your shoulders. 13:59 Other option is, which can be, 14:03 it's a slight bent elbows. You know its like here 14:05 like he is hugging on to a tree. 14:07 He's gonna keep that same angle and he just 14:10 gonna open at the fly which be a chest fly. 14:14 Two variations of a chest fly, one straight arm 14:17 and one is kind of a bent elbow, okay. 14:19 And some people preference just gotta understand 14:22 with a bent elbow you go a little heavier 14:24 but with your arms straight weigh 14:26 a lot of stress on your shoulders, 14:28 yeah, you cannot go heavy, don't want to get hurt, 14:30 you know and you don't want to get hurt, alright. 14:32 So, you ready get started? 14:33 Yes, let them see what it looks like in real action 14:35 okay, just give me three reps here. 14:37 Alright, go straight arm let me see the straight arm 14:39 looks like, bring them back in, give me two more, 14:44 are you feeling okay, shoulders okay, 14:46 now as you pay attention folks 14:47 as you come down right here, 14:48 watch the range of motion okay. 14:50 Alright now, if you have the shoulder injury 14:53 like I was saying right there you might need 14:55 to stop half way or little beyond half way and listen 14:59 to your body and see where your range stops, okay. 15:03 You can feel these, you can still feel them 15:05 in your chest, you're isolating your chest 15:07 as the key but you don't want to affect your shoulders. 15:09 Okay, lets show them the bent elbow and open up 15:12 just the two of those, because remember 15:15 these don't count, exactly I love these, 15:17 okay here we go, let's go to work. 15:19 Roll back up and I get right in with you. 15:23 Alright you stay right there ready, 15:25 you gonna get, come on here. 15:28 Right, now we're gonna show how 15:29 you just go down to a dismount, 15:30 go into the exercise using the dumbbells. 15:32 You're gonna hold down to them, 15:34 roll out into position, lets knock out some flies, 15:37 here we go, there's one, two, three, four, five, six, 15:55 how am I doing there, your good, 15:56 no I'm just shifting up, seven, eight, 16:00 lift your glutes up, nine and ten. 16:06 It does takes stress off when you lift 16:08 your glutes back up. Alright, here we go 16:10 a little active rest again. I get the ball 16:13 out of the way for you, can't say I never helped you, 16:17 here we go, one, two, now you do active rest 16:21 of your choice, what works for you is to find with me, 16:25 I just want your body keep moving, 16:27 let your muscles get a chance to relax for a second 16:30 but you're forcing your body to keep moving. 16:36 Alright, round two, here we go. 16:41 One of these days I'm gonna host this show 16:44 and you can do the, you can start together, 16:48 and we will start together. 16:50 Oh my goodness, that's not right. 16:53 Very careful, I'll get your back, okay. 16:58 One, two, three, the secret of this exercise 17:06 you wanna focus on your chest muscles squeezing 17:08 together, squeeze your pecs together, 17:12 push your heel into the ground, lift your hip 17:15 up so your glutes are not sagging down, 17:17 your feet at 9 degrees and you're feeling this, 17:21 that ten, yeah, ten, good job, roll back up. 17:31 That's twice now, here we go, one, two, three, 17:36 four, five, six, seven, eight, nine, ten, 17:43 eleven, twelve, alright, I'm done with active rest, 17:48 I'm gonna get back to hitting the weights again, 17:50 you alright, I'm good man, need a break? Sure? 17:52 I need a break, I'm just teasing, 17:54 I'm good to go, I'm teasing. 17:56 Listen, don't let me, don't let me fool you guys, 17:58 this man is an athletic, he's a professional wrestler. 18:02 Oh there goes your ball, 18:03 okay bring it back and play there you go. 18:06 But the thing is we're exercising and it will 18:09 and we're feeling these, yes, yes, one, two, three, 18:17 four, five, six, seven, eight, nine, and ten. 18:31 You know what I must stay right here 18:33 and go into our next exercise. 18:35 Okay we're in a same position, watch my hand. 18:37 Michael, come in here and see this. 18:39 My hand's gonna stay straight here in a position 18:41 head over my head with the dumbbell, 18:42 I push my heel down to ground and I'll bring 18:45 both hands down towards my forehead, 18:48 but could be positioned over my forehead, 18:50 keep my elbows in one spot and I'm gonna 18:52 extend back up, working my triceps, okay. 18:56 Elbow stays in one spot, you might be conscious 18:59 because if you're afraid you're gonna 19:00 drop the dumbbells on your head, 19:02 take them over your head. 19:04 Now what you could do is also if you bring them down, 19:06 you could bring into that side of your head 19:08 if you want a little more. Well more importantly 19:10 if I drop these on my head I'm not getting hurt 19:12 because I'm a big knucklehead, 19:15 you're so funny, so funny. 19:18 Now check this out people watch this, 19:20 watch Michael come in and let him see my hips here, 19:23 I may show a little how you could raise 19:26 this up a notch, okay, as you're coming you could 19:28 do a drop hip, come up and down, and up, 19:34 if you want to make a little bit more challenging 19:37 you could really work the lower body 19:39 by dropping hips, raising them up 19:41 and doing the triceps, okay. So I hope I wasn't 19:47 confusing anybody but I just wanna 19:50 show something else in there. 19:52 Alright I'm back to active rest, alright, 19:57 you could hang around, I'm gonna do them okay, 19:58 alright, there we go, one, two, three, 20:03 four five, six, seven, eight, nine, ten, 20:09 one, two, three, four, five. 20:14 Alright, I'm ready to get going. 20:16 I want to make sure we get three sets of these, 20:20 and move on to our last exercise, alright. 20:23 Here we go, back down again, keep your 20:26 glutes high and drop them down and back up, 20:32 now the secret is this icing elbows keep your elbows 20:35 in one spot its like you could any type of tricep 20:37 exercise you want to keep the elbow locked 20:39 in position and let the flexion of the hand 20:42 come back and get to the extension 20:44 of the arms that works the triceps. 20:46 All about extension and one more, excellent, good job. 20:55 Alright, I'm gonna sit here and catch my breath, 20:58 I feel like doing, I can but I'm gonna 21:01 get our third set in, because we've got 21:02 one more exercise to cover, that's good, 21:04 I'll sit here with you because 21:05 I need a breather myself. 21:08 A lot of people understand you do this, 21:10 this works your whole body, yes, 21:12 your heart rate's gonna get going, yes, 21:14 you gotta build more stamina, 21:15 you feel better overall, and those smaller muscles 21:18 that you normally don't get to work 21:20 they become you feel them and the whole 21:24 workout goes to another level. 21:33 Nine and ten, alright then come back to sit on top 21:38 of the ball we're gonna put our dumbbells 21:39 down and what we're gonna do is 21:42 put the dumbbell out to the side Curly 21:43 and I want you to roll, stay on the ball, 21:45 no just stay right there on the floor, 21:46 stay on the ball and I want you to walk forward, 21:49 keep walking forward and lean back right there. 21:51 Stop right there in the ab position, 21:53 we're gonna workout, you can already feel, 21:55 you already feel, you don't have to do anything else. 21:56 No, 9 degrees the only thing that's touched 21:59 the ball is his lower back, okay, 22:00 you cat put your hands behind your back 22:02 across you shoulders, whatever is comfortable 22:04 for you and I'm gonna do a slight crunch, 22:05 crunch it up, right there without moving the ball. 22:07 Without moving the ball, isolate control, 22:11 there you go, right there, small movement right there, 22:14 and you will feel those by. 22:16 Just keep going knocking these out, 22:18 just knock out 10 to 12, 22:20 there's one, keep the ball still, two, three, four, 22:27 five, I'm sorry those didn't count Curly, what? 22:33 Six, seven, eight, one more, nine and ten. 22:41 Good job. Now if you find this is difficult 22:43 for you to do this exercise okay, 22:46 what you could do is just stay in this position 22:47 right here and just hold, okay, 22:50 try and get on a flat surface, so your feet stops 22:52 sliding and your holding this position right here, 22:54 my back is supporting me, my abdominals are firing 22:59 because they're doing want they're suppose to do, 23:00 they are stabilizing my body. 23:02 Constant tension right here, 23:04 so just hold this position right here, 23:05 I'm feeling these, oh yeah, okay. 23:08 Ready to do a second set? 23:09 I'm ready to do some more man. 23:10 Lets go, here we go lets crunch these babies out, 23:12 here we go, there's one, two, now if you gonna 23:16 make a basket behind your head to support yourself 23:19 don't pull your head, just let your head relax 23:23 into your hands and just focus on your abdominals 23:26 and just crunch motion, oh yeah you're feeling these, 23:28 just go three more, you know, 23:31 one, most people strive, two, the six abs, 23:36 yeah, apparently, I strive so much I just have one. 23:41 I can with these exercises, exercises trying to get 23:45 that six of them back. I haven't seen the six 23:47 since I was 15 but I'm willing to do it. 23:49 Well they're there and you actually have more 23:50 than six, its actually possibly eight, eight, 23:53 everybody has the same muscles but they have 23:55 body fat to cover them up. 23:56 But anyhow I want you guys, 23:58 we're gonna go to our wellness tip, 23:59 so we wanna learn some more. Just check this out. 24:06 A workout partner can be a great motivator, 24:09 but at times you may want to workout on your own, 24:12 if you wanna push yourself harder 24:14 and not worry about the limitations of your partner 24:16 or get distracted from too much talking train alone. 24:22 Alright, just like we were talking about early 24:24 in our workout, when you do things with a partner, 24:28 don't try to feel you have to do at their potential. 24:32 Do and work at your own stage, your own level, 24:36 your own fitness capabilities and you will improve. 24:39 Your partner is there to motivate you. 24:42 Sometimes there could be someone to challenge you 24:45 and sometimes you just might have to do it on your 24:47 own because the person with slows you down, exactly. 24:50 That happens a lot, it happens a lot 24:51 but the key is, focus on yourself and understand 24:55 that this is like your relationship with Christ. 24:58 You can't do it for anybody else; 25:00 you can only do it for yourself, 25:01 that's true, very true. 25:02 You know and but the benefits, 25:03 that's so rewarding, that's so rewarding. 25:06 Are you ready for a cool down? 25:07 I'm ready man, alright, let's see, let's do a nice 25:09 simple stretch for our hamstrings okay. 25:15 Let's get that out the way, alright. 25:19 Let's do one of my favorites just stand in here, 25:21 put one foot forward and bend here 25:23 and we wanna keep our stretch back. 25:25 You're gonna put more of a slight bend to that knee, 25:27 on this, this thing right here, sit down here 25:30 and hold yourself up push the glutes back, 25:32 oh I can feel the difference, yes, yes, okay, 25:35 and we're just gonna hold on that one. 25:41 Okay let's come up and to switch legs, 25:46 deeper you go into that leg more you can feel it, 25:49 the more you could feel it. Okay, lets go into, 25:56 let's do a simple quad stretch, 25:58 we're gonna do standing here holding one leg, 26:02 just make sure you get all our muscles, 26:03 you make sure you wanna get it, 26:06 hey Michael come and see this you see there is a gap 26:08 between my heel and my glutes 26:11 and I'm coming back at the hip. 26:12 Also if you have trouble with your balance 26:14 get to the wall, get to the wall, exactly. 26:16 Switch legs, good, alright. 26:28 Chest exercise, put your hands right here behind, 26:30 I'm doing a nice chest stretch, 26:32 a nice partner chest stretch, you feeling that, 26:35 yes, yes I can, alright. 26:38 You go and stretch it twice and I'm gonna 26:39 close this out. Alright. If you want more 26:42 information about the workout we did today 26:43 or any products we use on our show, 26:46 if you want to invite me to your area, 26:48 go to our website action4life.net, 26:50 that's action4life.net. Okay I like to leave 26:53 you with this thought, picture this, you're 26:54 driving down a road and someone cuts you 26:56 off, this nearly cause an accident. 26:59 Your immediate reaction might be 27:00 become angry, anger is a strong emotion 27:03 and if you allow it to takeover it could 27:05 cause a lot of harm. Don't challenge a 27:07 reckless driver or anyone who has done 27:09 something to hurt you. Keep your eyes 27:11 fixed on your destination okay; 27:14 I want to encourage you to forgive others, 27:16 that's what Christ will do. 27:17 This is Casio, reminding you that 27:19 action is the key for life, it's my prayer 27:21 that the Lord gives you strength and 27:23 encouragement to take action everyday. 27:25 God bless, keep your flex in your faith 27:27 muscle and I'll see you next time, bye-bye. 28:00 You can order your very own copy of this 28:02 episode of Action4life on DVD for a suggested 28:05 donation of 10 dollars postpaid in United States. 28:09 To order your very own copy please 28:11 call 618-627-4651 during regular business hours 28:16 or visit our website at 3ABN.org 28:20 that's 618-627-4651 or visit our website 28:25 at 3ABN.org order your copy today. |
Revised 2014-12-17