Participants: Casio Jones (Host), Marcie English
Series Code: AFL
Program Code: AFL000054
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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. 00:31 Hi, this is Casio Jones and you're watching 00:33 Action 4 Life. On today's episode we're gonna 00:36 do some quite different, lot of fun, 00:39 all you're gonna need is a pair of dumbbells. 00:41 We're going to show you how to do a circuit. 00:43 Circuit? What's that? A circuit is a formal 00:46 workout that you do nonstop and with a series 00:49 of exercises. We're gonna show you how 00:52 to do this effectively and it's gonna be 00:54 a lot of fun, so be prepare for great workout 00:56 as soon as you get back. We're going to 00:58 checkout this wellness tip and 01:00 we're gonna have fun when we get back. 01:07 When choosing aerobic exercise routines, 01:09 carefully consider three primary factors, a) 01:13 Safety b) Actual benefit offered, and c) 01:16 Time required to achieving training 01:20 benefits. Look for the best way. 01:25 Alright, good information, it's important when 01:28 you're doing aerobic exercises to really pay 01:31 attention to routed and your form goes together. 01:34 You're ready to have some fun Marcie? 01:35 I'm ready. With me today is my friend Marcie 01:37 English and we're gonna demonstrate how to do 01:42 the circuit, circuit Marcie, you've done circuit 01:44 training before a lot. I have, so, you like it? 01:46 I love it. it's intense that's why I like it. 01:48 Yeah, and it's, it's something to be done 01:50 in a short amount of time, yep. 01:51 And if you don't have a whole lot of time to 01:53 dedicate that day, you can just knock them out 01:55 and just by using the resistance training 01:58 exercises you get aerobic training at the same 02:00 time. Right, okay, right. So, our first exercise 02:02 what we're gonna do, we're gonna do some 02:04 different we actually gonna warm-up with you. 02:05 Oh! What you said, you said what? 02:08 That's right, we're gonna warm up with you. 02:09 So you know, I could normally, we always 02:12 warm-up, that's right, doing our little segment, 02:14 but in those segments we're gonna warm-up 02:15 with you, okay. Well first exercise 02:17 we're gonna do, we're gonna do a shoulder roll, 02:19 I'm gonna do this big circle shoulder roll 02:20 ten forward, that's a two, three, four, five, 02:26 yep, six it's gonna chest seven, eight, 02:30 nine and ten. Let's go reverse and one, 02:33 getting to back of our shoulders, two, there 02:36 is three, four, five, six, seven, eight, 02:43 nine and ten. Now, we're gonna do a little jogging 02:46 at place, okay our lower body's ready 02:48 for being warmed up. The secret of warming 02:50 up the body is that which you wanna do, 02:52 you wanna get blood flow, you wanna get 02:54 blood flow to the areas to the muscles that 02:56 are now about to work. That we're gonna work, 02:58 yep. And they're getting warmed up. 03:02 I think I'm doing high knees and you're 03:03 doing low jog. You know what? I'm not 03:05 talking to you already. That's okay though. 03:06 I just wanted to put a, we got a long way to 03:08 go in the segment, that's right, and you're gonna 03:09 treat me like this right at the gate, 03:11 that's not fair Marcie. It's got little more 03:13 energy; I'm only younger, it's okay. Marcie, 03:14 that's something you need to know, Marcie English, 03:16 that I'm younger first of all. 03:17 Marcie English I'm gonna have to talk to Michael. 03:18 It's important. Okay, the third squat, 03:20 let's go third squat, and two, this is gonna get 03:23 our legs little warmed up and four, and five, 03:28 and six, and seven, and eight, and nine, and ten. 03:35 Excellent, good job. Nice, warmed up. 03:37 Alright, you should be warmed; we're warmed, 03:40 so you should be warmed. Our first exercise 03:42 we're gonna do at the circuit. 03:43 What we're gonna do, we're gonna do 03:45 a series of exercises about seven of them 03:47 nonstop. These are exercises you've seen 03:50 before, so it's not really gonna be surprising 03:52 to you because we're not gonna do a whole lot 03:53 of instructions we're gonna go straight 03:54 to next exercise. Okay, yes. In this way just 03:58 what a circuit is, is not nonstop. Once you 03:59 complete the amount of exercise that you have 04:02 then you rest. Then you keep going again. 04:05 So we've got seven of them without before us. 04:06 We've got seven exercises, we're gonna do 04:08 straight through, yeah, no rest, God. 04:11 Are you ready? I'm ready. Alright, 04:12 our first exercise we're gonna do you know 04:13 push ups. And we're gonna knock out 15, ready? 04:17 Yeah, here we go. Let's go to work, let's go. 04:21 One, two, now you can talk about, three, 04:24 my modified version, four. 04:25 Well, you can talk about it. 04:26 Well, I can talk about it. Five, six, 'cause this, 04:29 if you wanted to do, seven, under knees, eight, 04:31 you can, nine, make sure the top of your, 04:33 ten, for the same, had a still level. 04:35 One, two, not bringing your neck down, three, 04:39 it doesn't make the push up over, four, and five. 04:42 Alright, our next exercise we're going to, 04:43 with our real lunge. This is a lunge you step back, 04:48 it's not before lunge, but reverse lunge, 04:49 right, let's go, right side first? Right side first, 04:52 let's do eight each leg. Alright, here we go. 04:54 There is one, oh! Two, again I'm heady, okay, 04:58 I don't know what that's about? It's three; 05:03 important with your lunges is to comeback 05:04 to feet onto your hips, so you're not in that 05:06 surfer position, right. You don't get all like 05:09 this, and it's five, wobbly comeback, and six, seven, 05:20 and eight. Here we go, oh! You've got two legs, 05:23 I'm sorry. You've got two legs, I do. 05:25 Bent-over row, this time we're gonna do, 05:28 it's little different, we're gonna do reverse 05:29 grip, yes. Instead of doing normal grip, 05:31 it's reverse grip this way. Here we go, 05:33 it's one, elbow straight back, two, 05:35 Tom you come here, three, four, five, six. 05:44 How many of these we're doing? Eight, alright, 05:46 no, no I mean fifteen. Oh! You're just counting, 05:48 ten, under count, one, two, three, four, 05:53 that would have been funny, five, 05:55 well that would have been funny. 05:56 Alright, our next exercise we're gonna do 05:57 is the side kick, we're gonna do just two 05:58 variations, she is gonna do a bent leg and 06:00 I'm gonna do just straight out, here we go. 06:01 Tennis leg, two, I would like put hands up 06:04 for balance, three, four, it helps me, five, you 06:08 want to go, six, slightly back with the bent, 06:10 seven work the gluteus, eight, eight, nine, 06:14 and ten. Other side, alright, requires balance 06:16 I know I just can say wait, two, this is not 06:18 my beat side, you could share, three, four, 06:20 a fall, five, six, seven, eight, look at camera 06:26 on me, I'm balancing the thighs. 06:28 Okay, get it off of me, get it off. 06:31 Okay, and next we are gonna do, 06:33 it's gonna be a curl and press, okay. 06:35 We're gonna curl and press, ready? It's one, 06:41 two, three, when you're doing circuit you 06:45 wanna focus a lot on your weight selection, 06:48 right? Four, of course because the wraps 06:50 are gonna be higher, right, five, and a focus 06:54 is nonstop movement, six, of the workout. 06:59 And so, you're focusing on keeping your 07:01 muscles moving, burning those calories, 07:04 getting your heart rate up there and so 07:07 you are maximizing the time. This is ten. 07:09 Thank you. We're gonna do fifteen? Oh! 07:10 Yeah, we're gonna do fifteen. Alright, 07:12 let's do it, let me comeback this for a while. 07:13 Yeah, that's kind of benefit of the circuit 07:18 since you're going through so many different 07:19 exercises you get a real good break before 07:22 you come out to that body part again. 07:24 Last one, five, good job. Alright, now we got 07:31 side planks, yes I love planks. Okay, 07:34 so here we go on our side here and we're 07:38 just gonna rise up, you put your hands here 07:41 and support yourself with feet flat and we're 07:42 gonna raise up. It's one, two, three, four; 07:48 we're gonna do ten of these, five, six, seven, 07:55 eight, nine, and ten, ten. Turn around this side, 08:01 now a modification on this instead of your 08:03 legs straight, bend your knees and 08:05 rise up like this. And you could also put one 08:07 foot out in front, yes, right, yep. 08:15 What number is that Marcie? Six, seven, 08:17 we are little off, here we go, eight, nine, 08:20 ten. Alright, we're gonna spin around and 08:24 we're gonna do an ab workout, an ab exercise, 08:27 yes. This was kind of different, 08:29 we're gonna sit up and we're gonna punch. 08:31 One, two, two, three, I'm counting wrong, 08:36 four, that's okay, you count for me? Five, 08:39 six, seven, eight, really want a twist, 08:43 nine, to get that ab engage, ten, keep going, 08:47 eleven, twelve, thirteen, fourteen, and fifteen. 08:55 Beautiful, nice, good job. Alright, that 08:58 was the end of circuit. We did seven exercises 09:01 in each body part and it's a fact, 09:04 we're feeling it. Well give us about another 09:07 30 second rest, yeah, then we'll heat again, 09:10 is that with you? Yeah, I'm ready; 09:12 let's get some water, alright. 09:15 You know water is good. Hydration 09:17 is the key, very important. 09:19 You always want to keep yourself hydrated, 09:20 especially when you are working out. 09:21 You always, what is that 7-8 ounces? 09:26 What's that? Water, yes, you want to keep 09:27 yourself hydrated on a regular basis. 09:29 You can lose so much water, just from 09:33 exercising, yeah, and so it's important to keep 09:34 yourself hydrated. Alright, break time is over 09:36 let's go back to work. Oh! That's so quick. 09:38 Anymore water no, no. Here we go push ups. 09:41 Oh! That's right. And I just flip that over, 09:44 alright. Here we go. We do fifteen again, 09:47 let's go, fifteen. One, and there is a lot 09:50 of variations, two, to push ups too, three, 09:51 because you can do wide, four, inside, five, 09:55 six, seven, eight, nine, ten. Yes, this is how by 10:02 moving your hand position, yep, makes a difference. 10:06 But it also work different muscles, and five. 10:09 Excellent, good job. Reverse lunge right, 10:12 your lunges, you are good. I'm getting and 10:13 it's all up here, here we go, takes me minute 10:15 to got it, right leg let's go back. One, two, 10:20 you never want to get your knee touching 10:22 the ground, three, four, five, starting to 10:32 feel these, six, oh! Yes, two more, seven, 10:38 don't forget you got two legs, eight. 10:40 My name is not Marcie. You'd be awesome 10:43 if it was. Oh! Bent over row, 10:48 fifteen let's go the other way, here we go, 10:50 one, two, three, four, elbows goes straight 10:56 to back, five, six, pull, seven, eight, 11:01 this is your back, nine, ten. Five now, 11:04 one pull, two pull, three pull, four, four, and five. 11:12 Excellent. Alright see now I forgot, side kick. 11:14 Oh! Here we go, good thing you're here. 11:17 Exact 45 degree angle to the rear, one, 11:19 too close you're gonna kick me, two, 11:21 I won't let that happened, three, four, five, six, 11:26 seven, you can squeeze on this little too 11:30 at the top, yes you can, nine, ten. Other side, 11:34 oh! Ten, one, I was doing fifteen, two, its okay. 11:38 I know you wanted ten, three, yeah, four, 11:41 five, six, is it up for Casio, seven Marcie, 11:46 eight, nine, and ten. Shoulder press, 11:50 curl and press. Now, yeah, here we go, 11:53 curl and press, curl and press. Alright, 11:54 let's go, let's curl and press, there is one, 12:00 curl and press, there is two, curl and press, 12:06 there is three, curl and press, there is four, 12:11 you're gonna have to find some new, curl, 12:12 okay sorry, here we go. Thinking something. 12:14 How about? Go off this, come down, there you go, 12:19 much better, curl and press, come down, 12:22 now I lost count. Press, come down, 12:26 is that better? Much better, let's do again now, 12:27 curl, are you counting? We got four more. 12:31 Okay, I don't know if that's right, 12:33 but you at home know, you're supposed to do 12:34 fifteen, here we go, three, how you're feeling 12:37 these? Here we go, two, four, no I'm counting 12:41 down, oh! My bad, I'm starting one just 12:43 let me okay. Okay, you got it. Here we go put 12:46 them down. Alright our next exercise we're 12:49 gonna do our side planks, side planks. 12:51 Alright, you're ready? Ready. Let's do this. 12:55 Once again the elbows down support, 12:56 hands for just support when you rise for ten. 12:58 Let's go one, two, now if you are at home 13:02 you feel like you need to take a break, 13:03 that's okay, take a break, jump back in, 13:08 is that eight? When we raise the head, 13:09 yep nine, that hip up, and ten. 13:12 This is working your side oblique alright, big time, 13:14 feels good. Oh! Yeah, here we go, 13:16 let's go one, one, two, three, 13:20 and then you focus some more catches and 13:21 this one like hip up, five, okay, hip up, six, 13:25 hip up, eight, hip up, nine and ten. 13:30 Okay, spin around, spin around, let's do our 13:33 crunches, crunches, punches, shoulders up, 13:37 let's go one, two, fifteen of these, three, 13:43 four, five, six, rotate, rotate, six, seven, 13:49 I was gonna say rotate, eight, 13:50 but I guess rotate some more sophisticated 13:51 exercise, nine, some more educated, 13:52 that's some more educated, ten, 13:54 you are little bit more eradicated than me, 13:56 twelve, it happens with age, thirteen, 13:59 once again Marcie. I'm just pointed out, fourteen, 14:01 fifteen, you can't take it, yep. Oh! Okay, 14:05 see I was going to, here we go, that was end 14:07 of circuit number two. Number two, 14:10 30 second break, number three now. 14:11 Get some breathe, get some water, 14:12 get some water, you go with the importance 14:14 of water again or, no it's okay. Okay, 14:16 they got the first time, drink some water; 14:18 it's good for you, does the body good? 14:20 All that, all over again. You're sweating a lot 14:23 Casio. Marcie English, you're feeling this. 14:26 Of course this is a real workout program. 14:28 It is, we really are doing it. No, this is not, 14:31 I just pointing out that you are sweating 14:32 more than me, that's all I was pointing it out. 14:33 Let's move on to our next, I'm sure our 14:35 30 seconds are up. Okay, because the best 14:37 part you know, she isn't talk much when 14:38 we're moving so. Oh! Let's get back to it, okay. 14:42 That's the way to keep me quiet, here we go, 14:48 keep me move. Okay, fifteen let's go, 14:49 one, two, three, four, five, six, seven, eight, 14:59 nine, ten, one, two, three, four, and five. 15:09 Nothing like a nice set of push ups, love the last, 15:12 love the last stat. Hey, just something about 15:13 doing a last one, so still it's great. 15:15 Always great. Reverse lunge eight each leg, 15:16 let's go, here we go. One, two, 15:22 it's sort of like running backwards, yeah, 15:24 three, four, five, get the arms into it, six, 15:37 seven, I'm gonna do a little dance here hold on, 15:39 okay, eight, that's the same, nine, 15:43 I thought we're doing eight. Oh! We were. 15:46 I thought you needed the next time, that's good. 15:47 Okay bent over rows, bent over rows, 15:51 reverse bent rows, reverse bent rows, right. 15:53 Here we go, here we go fifteen. One, two, three, 15:58 four, five, six pull, seven, keep your chest 16:04 down if you can, eight, nine, ten. Five more, 16:09 one, two, that's five it's awesome, three, 16:12 oh! Yes, come on fill it, make a count, 16:14 four fill it and five. Okay, let's go and do 16:18 a side kicks, side kicks. Okay, 45 to the side, 16:20 here we go, 45, one, 45 degree angle to rear. 16:23 Oh! I said 45, now I'm doing 45, four, only 16:26 ten, five, six, seven, eight, nine, and ten. 16:34 Other side, nice squeeze, let's count, one, 16:35 work on your balance, two, engage your core, 16:38 three, four, five, give a little extra on your 16:42 backside, here we go seven squeeze, 16:45 eight squeeze, nine squeeze, and ten. 16:49 Good job, alright curl and press, curl and press. 16:53 Here we go, let's go, ready. One, 16:56 fifteen of these people, last set, two, 17:00 last as best set and you just said an accomplishment 17:02 about, three, isn't it? Four, up by your ears 17:09 right? Five, of course, yes, six, 17:14 I shown in my home, oh! There we go, seven, 17:17 he is watching me for correct form, yeah, 17:19 eight, not in front of you, belong your biceps 17:21 up with your ears, nine, see my ears disappear 17:24 when I push them over my head, and ten. 17:27 Five more, one, one, oh! You're feeling this. 17:32 Yeah, two, wait I start out little like get real 17:36 heavy, three, four, yeah, here it is one, 17:43 come one, and five. Good job, good job. 17:47 Alright we're going to our side planks, 17:49 side planks. Here we go, ten each side, alright, 17:52 elbows down to your shoulders, 17:54 let's go to work, here we go. One, two, three, 17:58 something harder, four; I'm just on, yeah, 18:01 five, six, seven, eight, nine, and ten. 18:09 Oh! Flip around, those you get on that lesson, 18:12 yeah when you put your hands up, okay, 18:13 little different, little different. 18:14 Okay here we go, let's go work, one, two, three, 18:20 four, five, six, seven, eight, nine, and ten. 18:30 Yeah, little ab left, feeling that, here we go, 18:33 fifteen crunches, yeah, let's go to work, 18:36 there we go, right side first, let's go, one, 18:39 two, three, four, five, six, seven, eight, nine, ten, 18:51 and listen, push feel strong, we don't promote 18:53 balance, but we're punching for getting 18:56 stronger abs, that's right. What number is that? 19:00 This is last one. Good job, here we go. Oh! 19:03 Alright, that was great, little water, 19:06 little water, little water. What we're doing, 19:08 what we've got next? Some good, 19:11 you know what? Something just hit me. 19:13 I'm gonna tell something that, a little shock 19:15 a little surprise, you are for surprise. 19:18 I, I don't know, yes I'm. What about your home, 19:21 you're for surprise because I'm, 19:23 that's my class will like about me. 19:25 There don't know, what they're gonna expect? 19:26 Yep, you think I'm gonna get one thing, 19:27 the baam and just when you think you're dying, 19:30 just when you think the baam because what 19:31 it's actually again. You know what? 19:32 We're gonna do three minute ab. 19:35 Oh! Yeah, nonstop, three minute ab stick with us, 19:38 hang with us, you're gonna love this, 19:40 take notes write this from down, yeah, 19:42 and then you could do this whenever you want. 19:45 Alright, three minutes here we go, 19:46 first exercise we're gonna do a crunch, 19:47 hand in your position thirty seconds, 19:50 let's go one, two, anytime in, three, 19:54 yes I did, four, five, keep that chain up, six, 19:59 seven, find that vocal point, eight, 20:01 keep those elbows out of your peripheral, nine, 20:02 ten, that the right word, yes, good word, two, 20:06 that's educated, three, yes it is, four, five, 20:09 fifteen seconds, seven, eight, nine, 20:14 now I don't know what I'm count for because 20:15 I'm just crunching, I don't either, 20:16 it's sort to like that, it's alright though, 20:17 we're just doing something a point with crunching, 20:19 and you count, but we have, three, two and one. 20:24 We got knees onto our chest don't touching 20:29 the ground, keep the same angle bit 90 degrees 20:32 pull them in and down, pull them in and down, 20:35 pull them in, twenty seconds. 20:38 See when you surprise me; I'm not sure which 20:39 one we're doing. Yes, that's the whole effect, 20:41 so you're gonna fill with, they're gonna feel 20:42 at home, that's right, because I know what's 20:43 going on and you don't. You have it all up 20:45 in your hag. That is scary. Here we go, 20:48 five seconds now. And that one more, 20:52 that's what we're gonna do, we're gonna climb 20:53 the rope, that's not gonna be, feet down, 20:55 here we go, reach up and climb, get shoulders 20:57 at the ground, shoulders at the ground, 20:58 reach, reach, reach, and reach and pull, 21:02 reach and pull, reach and pull, get yourself up, 21:05 get yourself up, pull, pull that rope, climb 21:07 that rope, climb that rope, climb that rope, 21:09 climb that rope, climb that rope, pull, 21:12 is that a long rope, yeah as well, it's a long way 21:13 up there, it is. What a climbing, what a climbing. 21:17 Hey, Jacob had a, Jacob had a ladder, 21:20 we have a rope to climb, that's right, 21:22 which is a long way up, here we go and stop, 21:24 here we go bicycle kick, let's go, bicycle kick, 21:27 pedal, pedal, pedal, I would like to anchor 21:31 my arms out, whenever I do lower belly, 21:32 just helps me, support, to focus on my lower, 21:35 okay, don't try that, ankle now, 21:37 fix to the ceiling, okay, just to form down, 21:39 oh I could feel that. Draw that belly button 21:41 and your spine is that works. Here we go people, 21:48 breathing heavy now, yes five seconds. 21:50 I'm breathing like Casio. Right, you guys are 21:52 gonna love this next one, right, feet down. 21:54 We're gonna praise the Lord. Pulse raising up 21:57 and sit up and raise, this is one, two, 22:04 this one works, it's hard, you really want to 22:11 get your momentum from your abs, yes, 22:14 let see trying to talk on your way up, 22:18 okay five seconds. Oh! Sorry, I think that okay. 22:23 Good job, alright rainbows, oh! Rainbows, 22:26 this is an anger one too, arms down, rotate 22:29 the side, wow! Yeah, how are you feeling? 22:35 Good, abs are feeling great. 22:37 How you guys are feeling at home? 22:38 You're feeling these abs. Oh! Yeah, 22:40 just hit appears to whole entire abs. 22:45 Ten seconds, and it's done. Oh! Yeah, alright. 22:59 Stretching we do now, is that we're doing. 23:00 Little stretching did. I know, but you guys 23:02 I felt those, I felt them. Alright, Marcie 23:05 I don't know about you, I'm waiting for 23:06 wellness tip. Yep, alright what about you 23:08 at home? Let's go and learn something. 23:15 Cut your time in the gym. Train upper and lower 23:18 body muscles during the same workout, 23:20 if you alternate between upper and lower body 23:23 exercise in the form of a circuit you could gain 23:26 about 6 percent improvement in 23:28 your aerobic condition. 23:32 Alright, that's it aerobic, circuit, all in one time, 23:36 resistance training, aerobic training and 23:38 a lot of fun, it save your time. 23:40 Cutting your time in half. Cutting time, 23:41 that's what we did today. Alright, 23:43 I am ready for a cool down; you are ready 23:44 for cool down? I'm, alright good. 23:45 Woe! Our bodies feeling this. Alright, 23:48 what we're gonna show a little different, 23:49 this is a cool one, you can use a wall or use 23:51 a partner, come on and face me Marcie 23:53 we're gonna do a partner stretch, 23:55 use a wall I'm just gonna rotate open and 23:59 this is going to stretch our chest, very nice, 24:01 by doing a partner we're able to cause 24:02 resistance for each other, so we could rotate 24:05 against and feel, but if you don't have you 24:07 can use a wall and you keep your hands at 24:09 90 degrees angle, chest going forwards, 24:11 slight rotate outwards and you feel it stretching 24:14 all through here and in your front shoulders 24:16 as well. Okay, other side and rotate out, 24:21 here we go, don't try to do any arm wrestle 24:22 moves or you're, no you know, 24:23 do you what's funny, the nice gentle, 24:25 you don't know the fun thing is, 24:26 I remember back them when my house little 24:29 bigger from body building, everybody wants 24:31 to arm wrestle with you. Yeah, what is that? 24:32 It's not with that. I never arm wrestle 24:34 because it's always like fear putting my shoulders, 24:36 you get, but you can. And it's just doesn't like 24:39 any sense, but you know, it's a, I guess its God 24:41 thing, the God thing I never wanted randomly 24:43 arm wrestle. See what is the God thing. 24:45 Okay, alright, okay, let's do a shoulder straight 24:48 across, really feeling that. Lot of, lot of push ups, 24:56 so you feel that. Yes, other side. 24:58 And, and what? And, some, if you had 25:02 something profound yourself, I did and a lot 25:04 that's how quick you can go, anytime I make 25:06 it know, you're telling me get now, 25:07 it's there and then it's gone, don't, 25:08 don't call the pot black unless you understand 25:10 your cattle too. Oh! Wow. Hamstrings, wow! 25:16 Did that sounds good? I like that, 25:17 well you got to take notes and down, 25:19 you can write down one down, 25:20 you know what it mean. You can write down 25:21 one down, sound good. Sounded good into 25:25 your leg, there we go. Change legs, 25:27 okay you are distracting me. I know, I know, 25:31 as long as you, I know, I know, its okay, 25:33 that's how we roll, that's how we roll, that is. 25:37 Oh! That feels good, okay, just doing unique 25:39 when we're doing hams, when we're doing 25:40 gluteus stress, yeah this is a good one, 25:41 cross leg lot of balance from this one, 25:43 and take a little seat, and, and sit down. 25:45 You can move your hands out. 25:46 Well, I like holding that, alright well you can 25:47 with that for balance, that's a good balance one. 25:49 Okay, here it, well I don't like that I'm holding on. 25:50 You say then don't do it. I'm holding on, 25:51 I'm fine. I didn't tell you to do it; 25:52 I said it works for me. That's all what I said. 25:54 You know what? Yes, it does. There we goes, 25:55 alright switch legs. Here we go this leg, 25:57 alright oh! Oh! see, I'm bad on this, this like, 26:00 no like I was gonna grab you, it's a bad like, 26:01 here we go, here we go, get that stretch, got it. 26:06 Yes, oh! Yeah, feels good. Okay, 26:09 see that and see this. Keep that fun, 26:13 and its dumping old bag, I think did that on 26:14 purpose, doing that on purpose. Okay, 26:16 here now its a little shoulder roll, get 26:18 yourself moving, cool down and you could 26:20 get a stretch on that. Wow! Marcie that was 26:22 great, that was great, thank you. 26:23 You know, it's always a pleasure having you. 26:25 Thank you, very much, on this show you know, 26:28 you made me feel like, like, young again, 26:32 oh! Okay, if you get down, I'm closing this out. 26:34 If you want more information about the 26:36 workout we did today or any products we used 26:39 on today's show, if you like to invite me 26:41 to your area or just to contact me, 26:43 go to our website Action4life.net, 26:45 that's Action4life.net. I just leave you with 26:49 this thought. Why do we reward ourselves 26:52 when we celebrate with destructive items like 26:55 sugar, desserts and meals, trends in fat and 26:59 cholesterol? How much better would it be to give 27:02 God the glory? And realize that the best reward 27:06 can be our, give our self the present our body 27:10 really needs. The secret is make our self to 27:13 live in sacrifice that's what He wants. 27:15 This is Casio, reminding you that actions are key 27:18 for life, and it's my prayer to Lord gives you 27:20 strength and encouragement everyday. 27:23 Let me tell you something it's a challenge and 27:25 I know you could do it. Stick with God and 27:28 He loves you, I see you next time. Bye, bye. 28:00 You can order your very own copy of this 28:02 episode of Action 4 Life on DVD for just a 28:06 donation of $10, post paid in the United States. 28:09 To order your very own copy, 28:11 please call 618-627-4651 during regular 28:16 business hours, or visit our website at 3ABN.org, 28:21 that's 618-627-4651 or visit our website 28:25 at 3ABN.org order your copy today. |
Revised 2014-12-17