Action 4 Life

Exciting Workout with an Exercise Ball & a Dumbbell

Three Angels Broadcasting Network

Program transcript

Participants: Casio Jones (Host), Rena Lee

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Series Code: AFL

Program Code: AFL000066


00:01 The following program presents workouts
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.
00:30 Hi, my name is Casio Jones
00:32 and you're watching Action4Life.
00:33 On today's episode,
00:35 our workout is going to be very cool.
00:36 You can use an exercise ball and a dumbbell
00:39 and of course yourself.
00:41 It's going to be kind of funky but you'll sure enjoy it.
00:43 But first, let's talk about a segment we did
00:46 with the friend of mine named Dr. Stanley.
00:48 He has a device, it's called Laser Lipo,
00:52 what, Laser Lipo.
00:53 You've heard of Liposuction but with laser technology
00:56 he has the ability to reduce your body fat.
01:00 Let's check this out.
01:12 We're here in Grandin, Florida
01:13 and we're going to meet a very personal friend of mine
01:14 named Dr. Stanley.
01:15 You could check out his website.
01:17 Dr. Stanley is going to show us about--
01:19 and teach us about Laser Lipo,
01:21 what is that?
01:22 We're about to find out.
01:23 Dr. Stanley was also blessed to have a mentorship
01:26 under the famous Dr. Ben Carson
01:28 who is a major influence in his medical education.
01:31 So come with me, let's go find out about Laser Lipo.
01:35 So Dr. Stanley, what is Laser Lipo?
01:38 Laser Lipo,
01:40 our own Laser Lipo machine 650, 940,
01:45 you know, nano meter wavelength.
01:47 It's a machine that actually, this--
01:50 it meets low energy laser
01:53 that helps to melt and breakdown track,
01:57 you know, fats into fatty acids and glycerol
02:02 and then push out of the normal cell membrane fat channels
02:06 without damaging the cell structure.
02:09 And this is as opposed to the order
02:14 in the Laser Liposuction proceedings.
02:17 And ultrasound
02:19 which can actually affect the structure of the fat cells,
02:24 you know, damage blood vessels in the--
02:27 on that fat bed and predispose the individual to
02:33 you know blood clot
02:35 and you know fibrosis underneath the fat.
02:39 So there is no downtime with this procedure.
02:42 In general, when you come in,
02:44 it's you-- we just get strapped with the paddles in the area
02:50 that you're interested in treating.
02:52 The treatment will last anywhere from
02:54 you know 30-40 minutes.
02:56 And then there are 15 minutes
02:59 and then first session on a 940 wavelength.
03:04 And 15-20 minutes on 650.
03:08 So there is two different-- Yes.
03:09 Two different processes to the procedure.
03:11 Takes 30 minutes. Yes.
03:12 And of course, it's affordable.
03:14 Very affordable, these machine,
03:15 this compared to the other treatments
03:18 which in the range of you know several thousand dollars.
03:22 Right-- This procedure--
03:23 For surgery and so forth.
03:24 Yes, this procedure is less than you know
03:27 a thousand dollars by the time you've gone through
03:29 you know 10-12 weeks--
03:32 Of session. Of session.
03:34 So you're talking about cost effective,
03:36 you're also talking about no downtime from work.
03:39 Yes.
03:40 It's affordable and it's safe because there is no surgery.
03:42 No surgery.
03:43 There is always risk with surgery.
03:44 There is no surgery. No side effects.
03:45 And no side affects whatsoever.
03:46 No.
03:47 But there is actually shifting of fats cells
03:49 to a position that it goes through a natural process
03:52 of reducing in size and eliminated it out--
03:54 Through the body. Yes, yes.
03:55 And you were saying earlier that
03:56 some sort of slight aerobic training
03:59 helps that process right along.
04:00 Exactly.
04:01 So you're looking at- it's safe, it's affordable,
04:05 it's painless, results, totally results.
04:09 Each treatment you see
04:10 at least one and a half to one inch of
04:14 you know, loss in the fat area.
04:17 Wow.
04:19 That's amazing. Yes.
04:20 That is amazing, this gives people
04:22 a new alternative choice to change the body composition.
04:25 Especially people that are not able to actually
04:28 engage in the strenuous aerobic exercise.
04:31 You know there are people,
04:32 if it could be people that have
04:34 you know, some physical disability.
04:37 Right.
04:38 That can actually help them in engage in
04:40 severe aerobic exercise
04:43 and there's no starvation.
04:44 No starvation.
04:45 Dr. Stanley, thank you so much
04:46 for letting us come into your office
04:48 to learn about Laser Lipo.
04:49 And I truly appreciate it, this is great information.
04:52 Let's get back to the studio.
04:53 Thank you.
04:55 Laser Lipo, wow,
04:57 technologies these days are helping people
04:59 transform on the inside, even on the outside the body,
05:03 who would think.
05:04 All right, guys, you guys ready for great workout?
05:06 I am, with me today is my special guest Rena Lee.
05:09 How're you doing, Rena? I'm good.
05:11 How you-- so tell me about yourself.
05:14 You've been exercising for a period of time
05:16 or you had a-- you're a student athlete
05:18 or something like that.
05:19 What's your story?
05:20 I go often on, I really like to do recreational things.
05:24 Go biking, hiking, you know, running
05:28 but sometimes you're not really able to do that
05:30 if you're in an office setting but I try.
05:32 Oh, that's good. Good point, good point.
05:33 So folks, another thing,
05:34 you don't have to be just going to the gym,
05:37 find things that you enjoy.
05:39 Cycling, kayaking, get out and enjoy nature
05:42 and see what nature has to offer you.
05:44 And as a double whammy, you exercise at the same time.
05:47 And get out of the office and you know
05:49 try to make the time to get out.
05:50 Mm-hmm. All right.
05:52 And so hopeful this show today could be a catalyst
05:54 to get you moving forward.
05:56 Okay, our first exercise today,
05:58 we're going to use the exercise ball
05:59 and one dumbbell.
06:00 All right, go ahead and just bring your ball
06:03 and I'm going bring a dumbbell for you.
06:04 You can go ahead and face the camera
06:05 and sit down on top of the ball.
06:07 And what you're going to do is hold the dumbbell
06:09 with both hands like this.
06:10 Okay and now what you do is to-- from here,
06:14 just gonna go down.
06:15 Down. And up.
06:18 And down and up, good.
06:22 And down and up good.
06:24 And then we go start from the other side.
06:26 We're going to do five each side.
06:27 And rotation up right there.
06:28 Good.
06:30 We're going to do-- call a dumbbell rotation
06:33 on the ball.
06:34 Okay, just start from lower side from down here.
06:36 And we're going to come up,
06:37 imagine you're going to come from the clock position.
06:40 And if you look in the clock
06:41 we're now in the 5 o'clock position.
06:43 And we're going to go right back
06:45 into 11 o'clock position.
06:46 Okay.
06:47 Okay, here we go. Here we go.
06:48 It's one, two,
06:53 three, four and five.
06:59 Excellent.
07:00 Let's go down through this time
07:02 it's going to be from the 7 o'clock position
07:04 and we're going to go all over up
07:05 to the 2 o'clock position.
07:08 Okay and here we go, it's one, two,
07:14 three, four and five.
07:20 And you notice that the arms are staying straight
07:22 because you want your arms to stay straight
07:23 as you're rotating
07:24 and you're allowing your obliques
07:26 and your midsection to do all the work.
07:28 And when we were sitting on the ball,
07:30 we're creating this unstable environment,
07:31 our legs have to fire to keep us in position.
07:34 Okay, let's go and do an active rest.
07:36 Put the ball in place.
07:37 Okay, on active rest, we're going to do,
07:39 we're going to do something that is called free skate.
07:41 And it's spacey skating but what we're doing
07:43 if you're going to jump from side to side,
07:45 we're going to jump side to side,
07:46 feet is going to come behind,
07:47 jump back this way and come behind.
07:49 Okay. Are you ready?
07:50 You go in the front and I'll do it from behind.
07:52 Okay, are you ready.
07:53 And go, nice.
07:59 It's like you're doing a speed skating.
08:01 You're going to jump over to the side.
08:05 And five more.
08:10 And here we go.
08:13 Nice...
08:18 and one more.
08:19 Good job.
08:21 All right back to ball, grab your dumbbell--
08:24 and trunk let's do a rotation.
08:27 Remember, we're going to stop in
08:28 5 o'clock position.
08:29 We're going to come up to 11.
08:30 Here we go.
08:32 It's one, straight arm,
08:34 two and you could turn your head to follow it--
08:37 and three, four
08:42 and five.
08:44 Okay bring it down.
08:45 And shift to the other side.
08:46 And here we go.
08:48 And one, two,
08:53 three, four
08:58 and five.
08:59 Excellent, good job.
09:05 This time, I think we probably got a little
09:07 too many last time.
09:08 So let's go back to skate again
09:10 and we're going to do five each side this time okay.
09:12 And go-- one, two
09:18 and three and four
09:22 and five,
09:24 excellent good job.
09:28 Sorry folks, didn't mean to rob you.
09:31 Do want to make sure we get everything in.
09:33 All right how are you feeling?
09:34 Good.
09:35 You like those, you feeling those?
09:36 Oh, yeah. You feel some--
09:38 So when you're doing these, it's working.
09:41 Right because from this action to go here
09:45 to open when both arms are swinging through
09:47 is using all these muscles in here.
09:50 You might think you're using your shoulders
09:51 but you're not using
09:52 the internal and external oblique muscles
09:55 to do the rotation.
09:56 Okay. Okay, are you ready.
09:58 Yeah ready. And let's go.
09:59 That's one, two,
10:03 and three and four and five.
10:09 Excellent, excellent,
10:11 ready, other side, are you ready.
10:12 And one, two, straight arms,
10:17 three and four and five.
10:24 Oh, yeah.
10:25 Liking that, liking that and liking that.
10:28 You can feel the burn,
10:31 feel the burn, feel the burn, okay.
10:33 Skate again, here we go.
10:34 Ready, and go-- and two,
10:40 and three and four and five
10:46 and excellent, good job, all right.
10:49 Go and get yourself some water.
10:51 And remember folks, it is so important
10:53 to always make sure you hydrate
10:55 through out the program, listen to your body,
10:57 if your body says stop,
10:59 take a break if you need to,
11:01 go ahead, and jump back in.
11:02 That's what we want.
11:03 We want everything to be fun, safe,
11:06 so you can have results.
11:10 Okay, so our next exercise, we need one dumbbell.
11:15 Okay. One dumbbell.
11:17 This is kind of different,
11:19 when we do a chest exercise
11:20 by holding the dumbbells out straight in front of us
11:23 from here to the side
11:24 and we're going to come in
11:26 and-- duction position and squeeze in,
11:29 it fires your chest muscle.
11:30 Okay, you can't use a whole lot of weight
11:32 because you have to hold the dumbbell straight out here
11:35 but you're going to bring it in
11:36 towards the middle on your body.
11:37 Okay.
11:39 Let's do exactly five each side.
11:41 Okay, you're ready.
11:42 And start it here.
11:43 And go, that's one,
11:46 you can feel your chest firing--two,
11:50 and three, are you feeling that?
11:53 And four and five excellent other side
11:57 now you'll feel the strain on your shoulder.
11:59 Okay, your shoulder is holding that weight,
12:01 gravity is not your friend right now.
12:03 And so but to bring arm in
12:06 you're actually using your chest.
12:07 Here we go, let's go.
12:09 It's one, two,
12:14 three, four and five,
12:21 excellent, good job.
12:23 All right for active rest, we're going to do something,
12:25 it's kind of funny and it's kind of fun,
12:27 well it's not really funny, funny.
12:28 To make sure you don't knock your ball,
12:29 we're going to do side lifts with our legs.
12:32 Staying here we're just going to lift out this side.
12:34 And lift out this side.
12:35 We're going to do five each leg.
12:37 You're ready. Okay.
12:38 Here we go.
12:39 It's one, two,
12:43 three, and four
12:47 it looks like someone's doing okie dokie.
12:51 I couldn't help it. I couldn't help it.
12:54 All right we grab our dumbbells again,
12:56 out to the side.
12:58 I'm in the country so I feel like-- Here we go,
13:02 at this side let's begin.
13:04 It's one, and it's two
13:09 and it's three and it's four
13:14 and it's five, excellent good job.
13:17 Other side, are you ready, open up and go.
13:20 It's one and it's two
13:25 and it's three and there's four
13:29 and there's five, excellent, good job.
13:35 okie dokie kind. Okie dokie.
13:36 Are you ready, right leg first, here we go.
13:39 And it's one, two, if you want to do a hop,
13:44 three, four and five.
13:49 You're like want to hold my buckle.
13:53 All right third set, best set, last set as they say.
13:56 Okay you don't want to say the best is last set
13:59 'cause some of the exercises
14:00 can be so challenging, you're done.
14:03 And some times use one to get them done.
14:07 All right on to the side let's bring them in.
14:09 Here we go.
14:10 There's one, it's two, squeeze nice,
14:15 three, four, and five,
14:21 excellent, here we go.
14:24 And one. Hi, mom.
14:27 And two, I always wanted to say that.
14:30 And three, what actually say that.
14:32 And four, but I want to say it's mine.
14:35 Hi, mom.
14:40 All right, okie dokie time. Are you ready?
14:42 I got my buckle ready and let's go.
14:46 Hi, my name is Casio and this is how I roll.
14:50 We're down here in Action4Life, that's right, excellent.
14:58 All right, guys, sorry about that, you know me,
15:00 I was going to have to be a jokester.
15:02 Anyhow, our next exercise,
15:03 what we're going to do is called ball one leg up.
15:06 Ah, we're actually going to be on the ball,
15:08 be in a plank position
15:10 and we're going to actually lift
15:12 our glutes up and down using one leg.
15:15 Hey, Nato, come in here
15:16 and this is going to be a good shot.
15:18 Okay, sit on the ball
15:21 and she hasn't done this one before.
15:23 So this is going to be fun.
15:24 Okay, I want you to roll out on your back on the ball,
15:27 keep going, keep going, keep going,
15:28 keep going, keep going, right there, perfect.
15:31 Lift your glutes up.
15:32 Good, bring your feet back,
15:33 both feet slowly back little right there, good.
15:35 If you need to, put your finger tips on the ground
15:38 for support and lift your glutes all the way up.
15:40 High, high, high,
15:41 shift your body forward little more on the ball,
15:43 right there so you get more feet on the ball.
15:45 You can touch more on the ground okay.
15:46 Lift your glutes up higher, now.
15:48 You ready for this? Okay, ready.
15:51 I'm your friend, okay.
15:53 Take your left leg and put it straight.
15:55 Lift her up the ground, good, hold.
15:57 No, you got to hold up.
15:58 Now you're going to drop down your glutes down
16:01 and come back up using your right leg only.
16:04 My right leg--
16:05 There you go and that's hard.
16:08 You're feeling it. Yes, I feel--
16:11 Okay, good, you getting that at home?
16:13 This is a hard exercise. So I'm going to do it with you.
16:15 Okay, so I don't want to keep going
16:17 because you're going to get fatigued and tired.
16:20 Right, see you felt those, right? Yeah.
16:21 Okay, here we go, these are hard.
16:23 Now if you have to put these,
16:25 it's okay to put your finger down, okay.
16:27 You could put one foot forward, let's do our--
16:30 here we go, let's do our left leg first.
16:32 And we go down and up.
16:34 Just one, down and up and two down and up and three.
16:40 Down and up and four and down and up and five.
16:45 Oh yeah, you feel those. Okay.
16:46 Yeah. Trust me, folks, you feel them in your howevers.
16:52 Okay, that's an inside joke.
16:54 Sorry, folks, here we go, this leg, let's go down
16:57 and up one, down and up two,
17:01 down and up three, down and up four,
17:06 down and up five-- beautiful.
17:11 You feel those. Yes.
17:13 Don't you. Okay.
17:15 We're going to put the ball back in position.
17:17 Now we've done travel jumping jacks before,
17:21 we've done them forward and backwards.
17:24 This time, let's do travel
17:25 jumping jacks going side to side.
17:28 Okay.
17:29 Okay, so I'm going to demonstrate
17:31 and then you could be in the front
17:32 and I will be in the back.
17:33 So normal jumping jacks
17:34 you stand in one place doing jumping jacks.
17:37 Travel jumping jacks, I mean you're going to move.
17:39 So it's going to look like this.
17:40 Go through right first.
17:41 So it's one, two, left one, two.
17:46 You got that, good. Okay.
17:47 All right, so we're going to do left
17:49 and we're going to right first
17:51 and we're going to try this, ready, set, go.
17:53 One, two, one, two, one, two, one, two,
18:01 nice, yes,
18:05 and keep going, one more, excellent good job.
18:12 Little different 'cause folks
18:14 you're used to doing them standing still
18:16 but you'd surprised, the motion
18:18 that you incorporated adds that,
18:20 really changes the exercise.
18:22 Okay, round two. Here we go. Again.
18:26 Yeah, again.
18:29 Here we go,
18:30 we're going to roll back out in plank position.
18:33 Here we go, stay in the plank position
18:36 and lift one leg off the ground.
18:38 Your right leg off and go down.
18:41 It's one, two,
18:45 three, four and five.
18:50 Switch legs and go.
18:54 One, two, this is the exercise
18:58 you really have to put your hands down
19:00 to stable yourself, stabilize yourself.
19:02 And five good job, are you ready.
19:10 Oops, all right. That's okay.
19:13 All right.
19:17 Okay. Rookies. Here we go.
19:20 Coming to the right. Here we go.
19:23 One, two, one, two, one, two, one, two,
19:31 one, two, one, two, one, two, one more.
19:37 One, two, that's okay. Let's do it in there.
19:43 See if they pay attention.
19:44 Okay, how are you feeling? Good.
19:46 Do you need little water, you're good.
19:47 Oh, good.
19:48 Okay, excellent, third set and we could do this.
19:53 All right.
19:55 Isn't it amazing, simple stuff like this,
19:57 you don't realize that you're working out?
19:59 It looks, didn't look very complicated
20:01 what we're doing but you feel them.
20:03 Okay, here we go. Sitting on the ball.
20:04 Yeah, sitting on the ball. Here we go, right leg up.
20:09 And drop left leg, here we go.
20:11 It's one, two, three,
20:17 four and five.
20:21 Switch legs, stay up. And let's go.
20:24 One, two, three,
20:30 four and five.
20:34 Okay.
20:38 All right. There, you got it.
20:40 Jumping, jumping jacks to the right, here we go.
20:43 One, two, one, two, one, two,
20:49 one, two, one, two, one, two,
20:56 one, two, one, two, one, two, excellent, good job.
21:03 Way to go. That was awesome.
21:06 Yeah. Not bad. Not bad. Not bad.
21:08 I'm going to get some water.
21:16 Okay, folks, so we saw a great story today about Laser Lipo.
21:22 And look at all the cool exercises we're doing.
21:24 If you want to know exactly where you could get information
21:27 about what you see on the show.
21:29 Check our website out, that's Action4Life.net.
21:32 That's Action4life.net.
21:35 You can even friend us on Facebook
21:37 or like us on Facebook.
21:39 Check us out, type in Action4life
21:41 and hit the like button.
21:43 And if you really want some fun and you need some help,
21:46 you can email me
21:48 or email the show at Action4life@3abn.
21:52 That's Action4life@3abn.org. All right.
21:57 Last exercise, ready to have some fun
22:00 and end this on a up note,
22:02 we're going to do one leg shoulder press.
22:05 So we need both dumbbells. Okay.
22:09 Okay both dumbbells
22:11 and what we're going to do with this one,
22:12 we're just going to stand on one leg and if you need to,
22:15 you could support your foot on the back,
22:17 your toe down, you can stand on one leg,
22:19 but let's do it little different.
22:20 Instead of this position, we're going to bring
22:23 our dumbbells in through the front.
22:25 Okay, and we're going to press.
22:26 That's going to incorporate more of our front deltoids.
22:29 Okay, you guys ready,
22:30 we're going to do five each leg.
22:31 Here we go.
22:32 It's one, two,
22:37 three, four and five.
22:43 Go ahead and switch legs.
22:46 And hang on, get my balance right.
22:49 And go, here we go.
22:50 One, two, three,
22:56 four and five.
23:00 I'll tell you, folks, it doesn't matter who you are,
23:02 balance is something we all need to work on.
23:04 Okay. What does the foot up.
23:07 Well, having the extra foot up really does forces
23:10 your other side of your body to be the stabilization,
23:14 to be the foundation for you as you're pushing.
23:17 Because you're not having that other foot on the ground
23:19 so you can have a solid foundation push.
23:21 Your midsection, your core have to come into play.
23:23 Wow. Okay.
23:24 So we're going to do some cross kicks.
23:27 Okay, let's do, I guess you could not have seen before
23:29 some of the exercises so before we would do--
23:31 just come across and come across.
23:33 Okay.
23:34 And let's do, let's do five each side, here we go.
23:37 It's one, two, three, four,
23:44 and five, excellent, good job.
23:47 Okay, dumbbells--
23:51 one leg, shoulder press to the front and go.
23:57 Okay, your front deltoids
23:59 are the front part of your shoulders.
24:02 Keep going, which is right here or right here.
24:06 Okay, go ahead and switch legs.
24:10 And go, one, two,
24:15 three, four and five.
24:23 All right, criss-cross, here we go.
24:26 Here we go one, two-- Sorry.
24:29 That's okay, three, four,
24:34 five, good job.
24:38 All right, back to third set of shoulder press.
24:43 One leg and let's go to work.
24:46 And go, one, two,
24:52 three, four and five,
24:58 beautiful, switch legs, stabilize yourself.
25:01 Here we go.
25:02 One, two, three,
25:09 four and five.
25:12 Beautiful.
25:16 Crosskick, let's do it one more time, here we go.
25:18 Here we go and come.
25:19 One, two, three,
25:25 four and five, excellent.
25:30 How are you guys feeling.
25:32 Feeling it, you need a complete body work out using dumbbell
25:35 and exercise ball and of course, yourself.
25:38 Hey, are you ready for wellness tip?
25:40 Are you ready for wellness tip?
25:42 Let's go and learn something new.
25:47 Soaking your feet in tea may help eliminate foot odor--
25:51 brew two bags of black tea
25:53 and one pint of water for 15 minutes,
25:56 add two quarts of cool water,
25:58 soak your feet for 20-30 minutes.
26:01 The tannic acid in tea may decrease
26:03 the odor after 7-10 days of daily soaks.
26:09 All right, mom, did you hear that?
26:11 If your kid has some smelly feet,
26:14 go and get some tea bags and hook them up.
26:16 Yeah, that's cool and amazing,
26:18 Amazing, amazing, amazing, amazing.
26:19 All right, guys, just do a complete stretch down
26:21 and stretch, cool off, it's all for good.
26:24 Take your shoulders straight across.
26:28 Remember when you hold your stretches,
26:30 you want to hold stretch between 30-60 seconds,
26:32 of course we don't have that much time to do that here
26:34 but I want you to do that at home.
26:36 Okay, other side.
26:47 Excellent, let's do a hamstring stretch
26:49 as we did our one leg ups.
26:51 Put your hand on your bent leg, excellent and stretch it out.
27:01 Switch legs...
27:08 actually put your hand on the bent leg.
27:09 There you go, never want to do that, that's okay.
27:13 All right, Rena, it's been great
27:15 having you on the program.
27:16 How are you feeling, feeling good?
27:17 Feeling good. All right.
27:18 Let's close this out.
27:21 As a parent, I look forward
27:23 to spending alone time with each of my sons.
27:26 There is something special about one-on-one time,
27:29 you can really help them feel your love on another level
27:32 as you create special memories that will last a lifetime.
27:36 Christ also loves special moments of alone time with us.
27:39 So develop more space in your day
27:42 for that special one-on-one with your Father.
27:44 This is Casio, reminding that action is the key for life.
27:48 And it's my prayer that the Lord give you strength
27:50 and encouragement to take action every day.
27:52 God bless, thank you for watching,
27:55 and I will see you next time.
27:56 And remember, keep flexing those faith muscles.


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Revised 2014-12-17