Participants: Miles Scruggs, Dick Nunez, Greg Morikone
Series Code: BAS
Program Code: BAS000047
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your health. 00:09 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Stay tuned to Body and Spirit, 00:17 coming up next we're gonna be going over 00:18 a strength training program 00:19 designed for both men and women. 00:50 Hello, I'm Dick Nunez, Wellness Director 00:52 of the Black Hills, Health and Education Center. 00:54 Welcome to Body & Spirit. 00:56 Today we're gonna over a program in strength training 00:58 that we can do right in the comfort of our own home. 01:00 Strength is something we all need 01:02 and we don't wanna lose it as we get older. 01:04 So we're gonna put a good program together 01:06 that's designed to help us 01:07 with the whole body getting it strengthened up. 01:10 We know in the Bible, it talks about 01:12 that we should take care of ourselves. 01:13 We also know that whenever we look at something like 01:15 strength training, we wanna do it for the right reason. 01:18 We wanna look at what God says 01:20 and that everything we do, all things we say, 01:22 what we eat should be done for the glory of God. 01:25 So that's what we're gonna focus on today. 01:26 Not only getting strong 01:28 but getting strong for the right reasons. 01:30 So if we're ready, I think we can get started. 01:32 Helping me out today will be Greg and Miles. 01:38 And we'll just start by loosening up a little bit. 01:41 We're gonna need to be nice and warm before we go into 01:43 what we're gonna be doing today. 01:45 So let's just swing the arms around a bit and loosen up 01:48 the shoulders and get the blood circulating. 01:54 Let's go five more. 02:01 And now we'll be reversing it the other way, 02:04 up and around. Nice range of motion. 02:13 Five more times 02:20 and one more, good. 02:23 Okay, we're gonna do one of the program favorites. 02:27 We're gonna do some push ups today. 02:29 And we're gonna do them in 10 second repetitions. 02:32 We actually find that when we do movements slowly, 02:36 we get actually a more total muscular benefit 02:39 then if we were to do something really fast. 02:41 Often times people think if we wanna get quicker 02:43 you do things quickly. Well, not necessarily so. 02:45 When you do things slowly, 02:47 we actually get more of the fast twitch fibers 02:49 working as opposed to when we do things fast 02:53 we actually work slow twitch fibers. 02:54 So we're gonna start out by doing some push ups. 02:57 Now push ups can be modified in many different ways. 02:59 We can either do them against the wall 03:02 if you need too. That's not gonna be for you guys. 03:04 Or you can do them off your knees or you can just do them 03:07 regular military style push ups. 03:09 But these guys are in such awesome shape 03:11 that we're gonna be doing them 03:12 in a 10-second repetition fashion here. 03:14 So if you guys want to go ahead find your spot here 03:17 and follow my count and we're ready down slow. 03:22 One, two, three, four, five, six, 03:27 seven, eight, nine, ten. 03:30 Up slow, one, two, three, four, five, 03:34 six, seven, eight, nine, ten, and down. 03:39 One, two, three, four, five, 03:43 six, seven, eight, nine, ten. 03:47 Up, try not to balance. 03:49 Three, four, five, six, seven, eight, nine, ten. 03:56 Down, one, two, three, four, five, 04:01 six, seven, eight, nine, ten. 04:05 Up, one, two, three, four, five, 04:09 six, seven, eight, nine, ten. 04:13 Down one, two, three, four, five, 04:17 six, seven, eight, nine, ten. 04:22 Up, one, two, three, four, five, 04:26 six, seven, eight, nine, one more. 04:31 One, two, three, four, five, 04:35 six, seven, eight, nine, ten. 04:39 Up, one, two, three, four, five, 04:44 six, seven, eight, nine, ten. 04:49 Excellent, good job. 04:52 That was easy right? Okay, up on the feet. 04:56 Okay, let's stretch it out, let's reach back. 04:59 Feel that stretch in the chest. 05:02 Able to feel your chest on that? Okay, good. 05:04 We can always do another set if we need to. 05:06 Okay, across, stretch that upper back. 05:11 When you do this, you wanna try 05:12 and pull your scapula as much as possible. 05:15 Okay, and back again, stretch the chest 05:21 and let's bring it back across. 05:26 And pull it. Good. 05:30 Okay, what I like you to do is get 05:33 the couple of towels over there for us there, Greg. 05:39 Actually, we're just gonna need two of them. 05:41 Okay, what we're gonna do here 05:44 is for those at home who have yourself only, 05:49 we want you do the regular routine 05:50 where we're gonna pull back and back up. 05:53 But what I'd like to do is put in 05:54 little buddy system here since there's two of you 05:57 and so one of you will be standing opposite each other 06:01 so fine like this and you'll be like this. 06:04 Okay, you're gonna grab the towel here. 06:06 Okay, turn your body this side. 06:08 There we go and so I'm gonna be pulling this way. 06:11 Actually you and Miles will do it together. 06:13 I don't wanna pull anybody off the stage. Okay. 06:17 With two hands? Yeah. 06:20 Right, bend over a little bit. 06:22 Okay and give yourself the resistance. 06:24 Now once again at home you can just do this 06:25 with on-- with yourself. 06:28 Okay, looks like we're not having much of a war here. 06:30 Looks like its--everything is staying pretty loose. 06:32 There we go. 06:33 Hold and give each other full range of motion. 06:36 Good, so working out together often times 06:40 can be a very good thing for husbands and wives 06:42 or parents and children. 06:44 And this will give you a chance to workout together 06:46 and get a little more resistance in there. 06:49 How're we doing here? I don't know. 06:51 I think maybe I better get in there. 06:54 Okay, keep pulling. Pull hard, each one way, good. 06:59 Challenge yourselves a little bit, 07:01 make a little bit of a tug of war, that's okay. 07:04 Make him work hard, Greg. 07:05 Don't let him off easy. There you go. Good. 07:12 Good okay. We're gonna do 10 more each way. 07:15 It's one, two, good, 07:19 three, four, five, 07:24 come on work hard, six, seven. 07:28 If the towel breaks, I got another one. 07:30 Eight, nine, one more time. 07:34 Okay, switch it around. 07:38 We want to make sure we get both sides there. 07:40 Okay, yeah, lock in there. 07:42 Miles said you weren't working very hard 07:43 on that last one. So let's go, let's go. 07:45 Come on. Slow, make it work. 07:51 Again for those at home who don't have a partner, 07:54 just do it--give yourself your own manual resistance. 07:58 Pull hard come on, pull hard. 08:05 It's going too fast though, 08:06 there, that's ooh, I like that, good, good, good. 08:13 Ten more, one, should feel it in here as you do it. 08:17 Two, good, three, four, 08:24 five, six, seven, good, 08:31 eight, nine, one more time, 08:35 ten, good job. 08:37 All right, that's the idea. 08:44 Now what we're gonna do, we're gonna keep it 08:46 in a little bit of a partner type fashion. 08:48 So, Miles, I want you to step up here to the front. 08:51 Greg, you're gonna be behind him and we're gonna do 08:53 lateral raises from a resistance point of view. 08:56 You will be going up and down. 08:57 You're gonna be resisting him as he does it. 08:59 Okay, let's go ahead and raise up and down. 09:04 Okay, if you don't have anybody to help you, 09:05 you can just do this on your own 09:07 or you can get some dumbbells 09:09 or you can get some empty Clorox jugs 09:12 and you can just raise them up and down 09:13 like that or if you've somebody who can help resist 09:16 that's good as well. 09:19 Is he making you work? 09:21 All right, and remember, you get to do this to him 09:24 as soon as he gets done doing you. 09:29 Keep going, work it hard 09:32 come on keep the arms straight, good. 09:35 Push down hard too, Greg, push down hard. 09:39 Okay, five more. 09:45 And two more. 09:49 Okay, now get it back out here and hold it tight, 09:52 now push him down, don't let him push you down. 09:55 Don't let it happen. 09:59 Now you didn't do that right. Let me show you. 10:02 You need to go out there like that. 10:04 You want to hold it, okay? 10:08 Okay, switch around. Okay, you hold him now. 10:14 Okay, up and down. 10:18 Good, good, good form there 10:21 and see it as Greg's doing it, 10:23 his chest is up. That's good. 10:26 Always want to try and keep that xiphoid process up. 10:28 That's little bony protuberance 10:29 of the base of the sternum. 10:34 Don't be afraid to tell your partner to push harder. 10:38 Give you more work. 10:39 Remember, this is strength training today. 10:41 Trying to get stronger. 10:43 Good, good, good, both on the way up and the way down 10:46 that negative part's very important as well. 10:49 Good, five more times. Make him work, Miles. 10:53 Good, resist on the way down too, Greg, 10:55 there we go. Good. 11:02 Two more. 11:08 Hard as you can. 11:10 Do it one--okay that's fine. Good. 11:13 Okay, let's stretch those areas out a little bit now. 11:15 Bring one arm across. 11:19 You know Arnold Schwarzenegger 11:20 and Franco Colombo used to use that 11:22 pulling the towel thing to pump up 11:24 before a contest or so forth. 11:25 You guys didn't remind me of Arnold and Franco. 11:27 I just was mentioning that that was something I'd seen. 11:30 Okay, switch. 11:36 Okay, feel that shoulder stretch. 11:42 Okay, arm up over the head. 11:47 We're stretching that latissimus dorsi area. 11:52 So we're feeling that pretty well all ready? 11:53 Yes. Good. 11:56 Amazing what you can do with a partner. 11:59 And just something as simple as a towel. 12:01 Okay, switch. 12:07 Okay, let's hold that for 10 more seconds. 12:16 And three more seconds. 12:19 Okay, good. 12:21 Now we're gonna do a little buddy training here 12:25 on biceps and triceps 12:27 and this will be a little bit of a unique challenge 12:30 for those at home you can do the biceps in the way 12:34 that we usually do them 12:36 but what I'd like you to do, Greg, 12:38 you're gonna take it like this. 12:40 Miles, you're going to kneel down on the ground there. 12:44 Now we're gonna be doing this somewhat 12:46 as a biceps, triceps combination. 12:49 As you're curling up and you get it here, 12:52 then you're gonna do a triceps press down. 12:53 So I can get resistance. That's right. Okay. 12:56 And you may need to hike yourself up high enough 12:58 that you can get a full press down. Okay, ready? 13:01 Okay, curl up. 13:02 Okay, now press down. 13:04 Let him go all the way down, good. 13:07 Now up and down. 13:09 Oh, this is excellent. 13:12 Good I like this, yeah. 13:17 Once again for those at home doing by yourself 13:19 or doing the bicep right now 13:21 so if you need to help yourself that's fine. 13:24 If you have a partner, 13:25 this is a great way of doing it here. 13:27 But if you're at home on your own, 13:28 just go ahead and do it one arm at a time with the bicep. 13:32 And we want to do about 15 to 20 repetitions 13:35 on each arm and then change over. 13:37 Okay, come on let's go, come on. 13:38 I'm not tired yet, keep going. 13:41 Good up. Good. 13:46 Good resistance both ways, good. 13:50 Good, pull up hard, Greg, come on. 13:55 We're gonna go three more times, up. 14:00 There is one, up, good, two. 14:08 Okay, I want down in a stalemate down, 14:11 right there I want it stalemated for 10 seconds, 14:13 one, two, three, now try and win, 14:16 four, five, six, seven, eight, 14:20 nine, ten all right good. 14:22 All right go ahead and rest for a moment. 14:25 And when we rest, we want to make sure 14:27 we breathe in through the nose, 14:30 out through the mouth, feel that rib cage up. 14:38 Whenever we take this type of high intensive training, 14:41 it will need some recovery time 14:43 and these guys were working very hard 14:44 in our last section there so we want to make sure 14:47 their heart rates slow down even though 14:49 they're young enough that they should be able 14:50 to bounce back pretty quickly. 14:53 We don't want to perform CPR on you. 14:55 So let's keep it going. 14:56 Keep that heart beating, keep the breath coming in. 15:00 We just want to give a little moment 15:02 for the heart rate to come down, good. 15:05 Okay, are we ready for more? 15:08 For those at home, you'd be now going 15:10 to the triceps part where you give yourself 15:12 the resistance of doing one arm at a time. 15:14 That's if you're working out by yourself 15:16 you'll be doing it this way. 15:17 But for you guys, we're just gonna reverse 15:19 what we're doing. 15:20 So, Miles, you'll now be doing the bicep 15:22 and, Greg, you'll be doing the triceps okay. 15:26 Okay, you may need-- 15:28 you can get your feet apart like that okay good. 15:32 Okay, up and down, good. 15:41 This is also known as a buddy training system. 15:51 Okay, these guys don't want to make each other look bad 15:53 so that--come on pull, push, push, resist come on. 16:00 Resist on the way down, 16:01 Miles, make him work to push that thing down. 16:03 There you go, Greg. That's the way. Good. 16:06 All right, now we're looking good. 16:09 Notice that they keep the breathing going 16:11 the whole time, that's very important, 16:13 especially when you're putting this much exertion to it. 16:15 Good, good, up. 16:20 Now you don't have to be going at this intensity 16:22 at home if you're working out with somebody. 16:24 But for these guys who are pretty young 16:26 and strapping young males, they can go pretty hard. 16:29 Up, good, press down, press down, press down, 16:35 come on, Greg, we got three more times. Let's go. 16:38 Come on, Miles, make him work. 16:39 He's making you work. 16:41 Good, good, good, good. Two more, come on, Miles. 16:46 All right, come on and one more time. 16:49 Let's go up and down. 16:56 Okay, stalemate it right there as hard as you can. 16:58 Let's see who's gonna give. 17:00 Come on, oh, oh, oh, oh. 17:03 Four, five, six, seven, eight, nine, ten. 17:08 Good job, all right. 17:11 Okay, go ahead and take the towels off 17:12 to the side there, Greg. 17:16 Miles, will stay here and rest. 17:18 Okay, nice deep breath. 17:24 We don't want to hyperventilate 17:25 after doing that. 17:26 We want to make sure we get good exchange of air 17:29 by breathing properly. 17:31 Inflate the lungs, blow all the way out. 17:35 Again and out, good okay. 17:40 Feel the arms pretty good on that one? Yeah. 17:42 Now we're gonna off to the legs. 17:44 So we'll enjoy that as just as much. 17:46 Okay, we're gonna do the 10-second reps on squatting. 17:50 So step up just a little bit further there. 17:52 Okay, cross the arms across the chest. 17:55 Okay, we're gonna squat down, 17:56 push the hips back as you squat. 17:58 Okay, ready, one, two, three, four, down, 18:03 five, six, don't bounce, seven, eight, nine, ten, up slow, 18:08 one, two, three, four, five, 18:12 six, seven, eight, nine, ten. 18:16 Reverse it, one, two, three, four, five, down, 18:20 six, seven, down, down, down, down, 18:25 way down, down, good, good. 18:29 Now up, two, three, four, five, 18:33 six, seven, eight, nine, ten. 18:37 Reverse, one, two, three, four. 18:40 Down, five, six, down, down, down, 18:45 come on hips down, down. 18:46 Now up slow, one, two, three, four, five, 18:51 six, seven, eight, nine, ten. 18:55 Down, one, two, three, four, five, 19:00 down, keep going down, six, seven, eight, nine, ten. 19:05 Up slow, one, two, three, four, five, 19:10 six, seven, eight, nine. Now let's go down. 19:13 We're gonna hold for 30 seconds. 19:16 Down right there. Good, good, hold it real tight. 19:25 Okay, keep holding it, keep holding it. There is 10. 19:31 Good, keep breathing going. 19:36 And there is 20. 19:38 One, two, three, four, five, 19:43 six, seven, eight, nine, ten good. 19:48 Oh, yeah, okay, lay down on your side 19:52 on that floor there. 19:55 Okay, get a hold of an ankle and stretch the quadriceps. 20:08 You feel those pretty well, did we? 20:09 All right, good. 20:11 And we didn't disappoint. 20:14 Okay, lets rollover, do the other side. 20:22 Okay, we're gonna hold each stretch 20:24 for about 10 to 15 seconds. 20:28 So let's go for about five more seconds there, fellows. 20:36 Okay and relax. 20:37 Now, I'd like you to get on your hands and knees there. 20:42 I actually like to lower yourself to your elbows. 20:45 Okay, now put one leg out straight. 20:48 Okay, now we're gonna raise that up. 20:50 Raise it up, up and down, 20:54 and up and down, good, good. 21:01 And this will be focusing on the hamstring gluteal area. 21:08 And we're gonna go 10 more. 21:12 This is an excellent one for both men and women. 21:15 It does focus on the gluteus maximus area. 21:19 Five more. 21:24 Good. Now hold your leg up against my hand. 21:29 Okay, now try and go up a little more 21:31 and just do quick little bounces right there 10 times, 21:33 two, three, four, five, six, 21:38 seven, eight, nine, ten good. Switch. 21:43 Okay, and raise. 21:45 Okay, okay, let's just go up and down. 21:47 Just do repetitions like we did there, Miles. Okay, good. 21:52 Okay, go ahead and do 20 of those. 21:53 It's five, six, seven, eight, nine. 21:59 Little slower, 10, 11, 12, 22:04 13, 14, 15, 16, 22:09 17, 18, 19. Okay, hold it up here now. 22:14 Okay, now just do 10 bounces up high. 22:16 Two, three, four, keep the legs straight, 22:19 five, six, seven, eight, nine, ten, good. 22:25 Okay, turn around and sit towards the front. 22:29 Okay, legs apart. 22:31 Okay, we're gonna stretch out to one foot. 22:35 Try to reach out and grab that ankle or the foot itself. 22:43 And want to feel that stretch in the hamstring, 22:48 back of the knee. 22:51 Okay, five more seconds. 22:57 Okay and switch other side. 23:03 Nice steady stretch, 23:05 very important to keep the hamstrings flexible, 23:08 helps us to have strong back, good posture, 23:13 all the things are so important. 23:14 So many people have horrible posture 23:16 and the reason why is because 23:17 they let their muscles go and they become weak. 23:21 That's not gonna happen here though right, okay, good. 23:25 All right lay down on your back now. 23:29 Okay, we're gonna do some abdominal crunches 23:33 and the way we're gonna do that 23:34 is we're gonna-- what's that? Okay. 23:39 I want your hands behind your neck and we're gonna do 23:42 a little bit of an advance thing here. 23:44 We're going to-- we're kind of draw 23:46 the knees up as we crunch up. 23:48 So we're gonna meet in the middle. 23:49 So in other words we're gonna be tipping the pelvis up 23:51 and crunching at the abdominal as well, okay? 23:54 Okay, let's go up, good, good. 24:00 We're gonna try and do 20 of those. 24:03 Yeah. 24:09 Good, the abdominal has a four-inch range of motion 24:13 but this allows us to do a, a pelvic tilt as well 24:16 to encourage the back to go down into 24:18 the mat like we want it to. 24:20 So this gives just us good better 24:22 overall abdominal effect and now we'll be putting 24:24 little isolation on here in just a second. 24:31 Okay, now let's put the leg straight up in the air. 24:35 Okay, now keep your, keep your upper back on the floor 24:40 and I just want you to lift your pelvis up now. 24:43 Okay, so you're gonna be here and then come up. Good. 24:47 Good and down, 24:49 good. Okay. 24:56 This is little more of an advance move. 25:01 Good. 25:05 Okay, let's do five more. 25:08 There's one, two, and three, and four, 25:15 and five, good, all right. 25:17 Okay, up on the feet. 25:21 Come on over here, 25:22 you guys can use me as a wall for you calf raises. 25:25 I want your heels off the end, don't fall off. 25:29 Okay, up and down on the calves. 25:32 Go way down. 25:41 Whenever we do strength training, 25:42 we want to do all the areas of the body. 25:48 Good, go on. 25:51 Since we're not using resistance, 25:52 we'll do a lot of repetitions here. 25:54 Now I'd like you to go fast. 25:56 Ten fast ones, two, three, four, 25:58 five, six, seven, eight, nine, ten, now slow. 26:04 Nice and slow, good. 26:10 Good, three more. 26:15 And 10 fast again. 26:22 And 10 slow. 26:26 Don't pull my shirt off, Miles. 26:30 Good. 26:37 Okay, that's good. 26:38 Okay, let's stretch the calves out. 26:40 Step back. 26:45 There you go. 26:48 Pull for about 15 seconds. 26:56 And five more seconds. 26:59 Then switch. 27:04 You want to feel that stretch right in the gastroc 27:06 or the calf area and down to the Achilles tendon. 27:11 You don't want to go so far 27:12 as it make it painfully uncomfortable 27:14 but just give yourself a nice stretch. 27:16 Five more seconds. 27:21 Okay good. All right, fellows, thanks a lot. 27:27 Strength training can be a lot of fun actually 27:29 if it doesn't take that long. 27:30 People often times think they need really long workouts 27:33 in order to become strong and that's not true at all. 27:35 A short and intense workout is found 27:37 to be very, very beneficial. 27:39 But also remember that we want to do it 27:40 for the right reason. 27:41 If we remember what the Bible says, Philippians 4:13 27:44 "I can do all things through Christ who strengthens me." 27:47 Claim that promise. God bless. 27:49 We'll see you next time. |
Revised 2014-12-17