Participants: Dick Nunez, Brittany Nunez, Chirsty Soderling
Series Code: BAS
Program Code: BAS000077
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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. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:15 Today we're gonna do a workout especially for 00:17 women. If your men think that will be too easy, 00:20 guess again, stay tuned for Body & Spirit. 00:52 Hello I am Dick Nunez, Exercise Physiologist 00:54 and Principal of Miracle Meadows 00:55 and The Mountain State Leadership Academy 00:57 in West Virginia. Welcome to Body & Spirit. 01:00 Today we're gonna be doing a workout for women, 01:02 women can do incredible amounts of physical ability, 01:05 if they simply get into regular workout pattern. 01:08 In some of the Ms. Fitness contests, 01:10 now you see women that easily pump out one hand 01:12 pushups keeping their body perfectly level. 01:15 Women can do pull-ups. 01:16 I had a little 15 year girl, 01:18 I used to train, who was a 123 pounds, 01:20 she could bench press 215, she was so strong and 01:23 she made the other sophomore boys, 01:25 they were training at the athletic club, I was at, 01:27 embarrassed to be in her presence 01:28 while she worked out. In fact they would never 01:31 even ask her out for a day because they didn't wanna 01:32 ask somebody out who could bench press 01:34 more then they could. And some of these boys, 01:36 who weigh 70 to 80 pounds more then her. 01:38 So girls can do a lot more then they once start possible, 01:42 the Chinese women international volleyball team 01:43 once posted an average vertical jump of 42 inches. 01:46 You can't tell these girls that they can't jump 01:49 because they are girls. I had a girl was 5'.7'', 01:52 who could jump up and grab the rim, 01:54 and she was a blonde-haired, fair skinned girl. 01:57 And some of the African American guys 01:58 on the men's team that I was training, said to her, 02:01 how do you jump so high and she said, you ever seen 02:03 that movie white men can jump and they said yes, 02:05 but it didn't say anything about women. 02:07 So, women can do a lot more then they 02:10 really think they can if they just focus in, 02:12 but obviously women also have some special needs 02:15 that they wanna focus on and that's we're gonna do today. 02:18 I think we're ready to go, helping me out today 02:20 will be Britney, my daughter and also Christy. 02:24 Britney is a student at Mount State Academy 02:28 in the elementary school and Christy is a student 02:31 at Miracle Meadows. Okay ladies, let's go 02:34 ahead and start up, let's just do some arm 02:36 circles here, no I'm not getting the arc here, 02:39 so make sure you give me a little room. 02:47 And what we're doing now is just loosening our body up. 02:50 Letting us know that we are gonna be doing 02:52 something else a little more physical here 02:53 in just a moment and we are gonna 02:57 come up and around the other way. 03:04 And let's do about 5 more, 03:11 good. Alright girls, I want you to 03:14 go on the floor and we're gonna do some pushups, 03:16 you think girls can't do pushups, guess again. 03:19 We're gonna do two different type, 03:20 we are gonna go ahead and do the regular style, 03:22 do 10 of them, ready, up and down, up and down, 03:28 up down, up down, up down, up down, up down, up down, 03:38 up down. Okay, now go off your knees, 03:41 this is more of a modified pushup, lay down, up down, 03:46 up down, and up and down, and up down, and up down, 03:54 and up down and up, good, a couple more, 04:01 and last one, excellent. Alright, no problem, 04:06 alright, stretch back 04:13 and bring it across, and one more time 04:19 we are gonna reach back. And bring it to close. 04:31 Okay Christy as a young lady, 04:32 what area are you worried about the most 04:34 when it comes to exercise. 04:37 Tell me what you think about. 04:39 Umm, Umm. Any particular sport. 04:41 Probably my stomach. Okay, probably stomach. 04:43 Probably my stomach. How about you Britney? 04:44 What would you think about it? 04:45 Probably my arms. Okay, 04:47 most of the women think about their legs a lot. 04:50 Especially in the gluteus maximus area 04:52 or their buttocks, so what we're gonna do is, 04:54 we're gonna away from upper body 04:55 for a moment and hit the floor again. 04:57 Get on your hands and knees, 05:00 okay. I want you to put one leg out straight. 05:03 Okay and we're gonna raise up and down and up 05:07 and down This is working on the 05:09 gluteus maximus area, here's 3, we are gonna do 05:13 20 of them, 4, 5, 6, 7, 8, 9, 10, 10 more 11 and 12, 05:32 13, 14, 15, 5 more, 1, 2, 3, 4 and 5, switch over, 05:47 other leg, okay Christy you keep count as we do, 05:50 okay up and down. Lot of men might say that 05:55 this is a women's exercise, guess again. 05:57 This is an excellent for the gluteus maximus 06:00 and a lot of men lose their gluteus maximus because 06:03 they don't train it and it doesn't look like there is 06:05 any muscle tone left. In fact a lot of 06:07 women complain and say, my husband is like he has 06:10 no bottom left, it just goes straight up 06:12 and down like somebody let the air out of each cheek 06:15 and there is just nothing there and that's not good. 06:17 Because if you have that, then you're gonna have a 06:19 lot of back problems, cause you loss that 06:21 "S" curvature, how many we've done Christy. 06:22 17. Okay, 18, 19, 20, okay, 06:28 put the other leg back out straight again. 06:30 Now this time we're gonna curl that leg, okay, 06:34 bend and flex a knee, good keep the leg up, 06:37 reach back out, now flex, good, keep going, 06:41 20 again Christy. So, developing 06:45 gluteus maximus is not just a ladies exercise, 06:48 it is something the men needed to do too 06:50 or the ladies need to realize, 06:52 you can train your gluteus maximus a lot. 06:55 But if there is still a lot of body fat back there, 06:57 it's still going to look fat, 07:00 okay, but you cannot contract fat, 07:02 keep the legs up, keep the knee up higher, goad, 07:06 how many is that Christy. 15. 07:09 16, 17, 18, 2 more 19, 20, okay switch over. 07:18 Put the left leg out and curl, good and out and 07:23 curl, good, keep the knee up, it's very important to 07:28 keep that knee up high. It's just like flexing 07:30 an arm except you're flexing the leg, 07:33 okay. How many Christy? 8. 07:36 Good 9 and 10, 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9 and 07:59 10, good. Alright, put your right leg back out, 08:02 okay now you're gonna swing it out to the side, 08:06 swing it out to the side and then back and out and back 08:11 and out and back, we're gonna do 20 of those, 08:18 5, 6, 7, 8, 9, 10, you're starting to feel 08:29 in the back side, yet Christy. 08:30 Yes. Britney, how about you? 08:32 Yes. Okay, 13, 14, 15, 16, 17, 18 08:43 and 2 more 19 and 20 switch over. Left leg out, 08:48 out to the side and back out and back out and back 08:55 out and back out and back, good there is 6 and 7 and 09:03 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19 09:23 and 20 up on your feet, 09:27 okay, cross your arms across 09:29 your chest. Guess what we're gonna do now, 09:31 squats that's right. Alright, squat down 09:35 put your hips back as you squat. 09:36 Okay and up and down, push your hips back a 09:41 little more Christy, there you go, excellent 09:45 and you do 20 of those, there's 5 and 6 and 7, 8, 9 09:57 good, 10, 10 more 1 and 2 and 3, 4, 5, this is one of 10:11 the best overall workouts you can do on your lower 10:14 body, 6 and 7, 8, 2 more 9, 10, hands on your hips, 10:24 lunge out. 10 times each leg, ready go, down switch, 10:29 good there is one out, 2 and 3 and 4 good job and 10:45 5, 6, 4 more, there's 7 and 8, 2 more, 9 and 10, good. 11:06 Still on your legs yet. Yes. 11:08 Are you? Yes. 11:09 Okay, we need to stretch them out. Go and lay 11:11 back on your side, grab a hold of your ankle, 11:15 stretch quadricep, that should feel good right now. 11:22 Alright, 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11:34 Switch over, now those of you at home 11:36 who are not as flexible as these girls, 11:38 there is nothing wrong with you, 11:39 they don't have a lot of fat to encumber their 11:43 movement for one thing and they're pretty young still, 11:46 so they tend to have a little more flexibility. 11:49 Especially Britney, she ties herself up in a 11:51 knot on a regular basis, okay, 5 more seconds 1, 2, 11:56 3, 4, 5, laid on you back. 12:00 Pull your knee to your chest, 12:03 hold that, put your leg straight Christy, 12:05 there we go, 10 more seconds 1, 2, 3, 4, 5, 6, 12:13 7, 8, 9, 10. Put your leg up straight, hold, 12:19 Okay, good, did you feel like a hamstring, 12:23 you feel it back there. Yes. 12:24 Are you sure? Yes. 12:26 Alright, okay 12:30 hold that, 5 more seconds, 1, 2, 3, 4, 5, good, 12:37 pull the other knee to your chest, 12:43 hold steady, 10 more seconds 1, 2, 3, 4, 5, 6, 12:51 7, 8, 9 and 10, put your leg up straight and pull back. 13:00 Pull steady, pull, 10 more seconds don't break it. 13:05 2, 3, 4, 5, 6, 7, 8, 9, and 10. 13:14 Alright, while you're down there bend your knees, 13:16 put your feet on the ground. 13:18 Alright, hands behind your neck, abdominal time, 13:22 so we're gonna do some crunches. 13:24 Alright, crunch up and down up, and do 15, it's 3, 13:31 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15 13:52 bring your feet off the ground, cross off the 13:54 ankles, keep the knees bend, alright crunch 13:59 and do 15 more 2, 3, 4 no problem 5, 6, 7, 8, 9, 14:10 10, 11, 12, 13, 14, 15, put the legs up straight. 14:20 Okay go, 2, 3, 4, 5, 6, 7, 8, 9, keep going 10, 14:35 come on Christy, 11, 12, 13, 14, 15. Now put your 14:43 hands on your two hips, now put them back up there, 14:45 put your legs back up there, nobody told 14:46 you to drop your legs yet. Okay, put your hands under 14:49 your hips, under your hips, okay, now lower your legs 14:53 down slowly back down, slowing, stop, okay down 14:58 a bit, stop, okay, put them down. 15:03 Alright, turn over your stomach. 15:08 Alright, stretch your abdominal muscles, 15:09 pushup on your hands, keep your pelvis down, 15:12 okay. Good. Again, some of you may not be 15:16 able to go to a 90 degree bend like Britney is doing 15:19 right now. Okay, and hold that for ten 15:25 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, lay back down, 15:36 hands behind your back, okay. 15:39 We're gonna have you lift up, 15:41 put your chest off the ground, 15:42 up and down, up and down, 15:46 up and down, up down, up down, up down, 15:55 up down, up down, up down, keep going, 16:00 down, there's 12, and 13, 14, 15, 16, 17, 18, 16:12 two more, 19, last one 20, back on your feet, okay. 16:18 Now, we are gonna do some more upper body work, 16:21 put the arms out, we are gonna do some circles, 16:25 arm circles are excellent because it brings in 16:27 a lot of the muscles around the shoulder region, 16:30 there are multiple muscles in the scapular area, 16. 16:33 Muscles attached on each side of your scapula, 16:36 let's do larger circles and by doing these arms circles, 16:38 we actually get a good dose of those muscles stimulated, 16:42 along with the deltoid itself, now make it smaller. 16:50 And, now larger, and smaller, 17:00 now let's go the other way, nice and small. 17:03 Now, back to the front, now back to the rear, 17:06 back to the front, back to the rear, 17:09 make them larger; by changing direction 17:12 and changing size, we vary the intensity of the exercise, 17:15 let's go smaller again, now back to the front, 17:20 make them large. 17:23 Starting to feel it yet? 17:24 Umh. Britney? 17:25 Yes. Okay, 17:28 I am not feeling it yet, 17:29 so I need to do it for a little longer still. 17:31 I want to make sure I'm tired too, okay, 17:32 back the other way. 17:37 Now, those at home, 17:38 if you have to put your arms down, that's okay. 17:43 Alright, and ready to hold, okay, hold it. 17:46 And, go for one minute, okay, no problem, 17:51 think about wonderful thoughts like 17:53 how good is it gonna feel 17:54 when you put your arms down? 17:56 How beautiful it is out? 17:57 Or how nice it is to be alive 17:59 and that you can actually do something. 18:01 There are a lot of people 18:02 that wish they could exercise but can't. 18:03 So, we always should be rejoicing of what we do have. 18:06 There is 20 seconds. 18:11 We will start to fill the lactic acid build up 18:13 when you do that, that's okay, 18:14 it's a temporary effect. 18:15 So, that if you put your arms down 18:17 that will go away. 18:19 Okay, hang in there. 18:21 Coming up to the 20 second mark, 18:26 20 seconds to go, hang in there, 18:30 arms up Christy, good. 18:33 Arms up a little higher Britney, 18:35 good. Ten more seconds, 18:37 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Now doesn't it feel good now 18:48 that you put your arms down? 18:49 Oh yes! 18:51 Okay, lets roll the shoulders. 18:55 It's another hard one for women. 18:57 They tend to get too much forward, 18:58 head tilt, the upper, 19:01 the muscle in the upper back get weak. 19:03 Yep, forward shoulder roll, bad posture, bad posture. 19:12 And, it just kills me to watch people walk 19:14 around with this bad posture, 19:15 you just wanna go straight them up 19:16 and say don't you know? 19:18 You can make yourself so much healthier 19:19 and look so much better despite working out. 19:23 Okay, up and around the other way. 19:25 I don't do that though. 19:26 Most people don't appreciate that. 19:32 Okay, up and around, up and around and five more, 19:38 1, 2, 3, 4, 5. Okay, we are gonna shrug 19:45 the shoulders up and down, and up and down, up and down, 19:52 up and down, up down, up down, 10 more, 1, 2, 3, 4, 5, 6, 20:10 7, 8, 9, 10, look down to the floor, 20:19 look up at the ceiling, 20:20 down to the floor, up to the ceiling, 20:23 keep going, make it five more, 2, 3, 4, 5, side to side, 20:38 drop to one ear, back, over, back, over, 20:44 there's three, we are going for 10, it's four 20:49 and five and six, seven, and eight, 20:56 two more, nine, and 10. 21:01 Now, just turn the head to the side, 21:06 and turn, and turn, turn, three more each way, 21:16 turn, turn, turn, two more, and turn, last one. Good, 21:28 grab a hold of your arm, pull it across 21:30 and you stretch the shoulder, good, alright. 21:37 You shouldn't reach up and grab your arm, 21:39 and feel nothing but bone, there should be 21:40 some muscle there, okay. So if you just grab bone 21:44 then you're in trouble. 21:45 Switch over, okay, 21:51 got some muscle in there. 21:52 Yeah, Christy doing okay, how about you Britney? 21:56 I am doing fine. You are doing fine, 21:58 that's good. 21:59 Five more seconds, one, two, three, four, and five. 22:06 Okay, we gonna saw some wood now. Okay, we reach out, 22:10 grab a hold of wrist, 22:11 pull, you guys use handsaws 22:14 and I am going to use a chainsaw. 22:16 How lucky you. Reach way out? 22:26 Work hard, make yourself resist. 22:30 Ten more, one, and two, and three, and four, five, 22:39 six, seven, eight, nine, and ten, reverse it, 22:49 pull, switch your legs around Christy, 22:52 put your right leg out, 22:53 there you go, three, four, five, six, seven, eight, nine, 23:05 ten more, one, two, three, four, five, six, seven, 23:17 reach out, eight, nine, and ten, good. 23:22 Arm up over the head, get a hold of elbow, 23:25 now you wanna stretch your latissimus area here, 23:30 ten more seconds on that, one, two, three, four, five, 23:38 six, seven, eight, nine, switch around, okay 23:45 pull, one, two, three, four, five, 23:51 six, seven, eight, nine, and ten. 23:56 Okay, we're going to bring the arms up, 23:59 out here like this, 24:00 we are gonna flex the arms down and reach out, 24:02 and flex just like we're on a body building show 24:05 here, okay. 24:07 Flex the biceps, good, keep going, and flex and flex. 24:22 Let's do ten more, one, and two, and three, 24:29 four, five, six, seven, eight, nine, ten. 24:41 Okay, now we are gonna take one arm up over the head, 24:43 we are going to try and push up and pull back down, 24:46 push up, pull back down, should do one arm at a time. 24:54 This ones' to put emphasis on the tricep, 24:56 a lot of ladies like to work on that area, 24:59 because they feel like they gather a lot of fat 25:01 in that area, 25:02 that's a true statement, ten more, two, three, four, 25:12 five, six, seven, eight, nine, ten, switch around, one, two, 25:25 we are going for twenty again, 25:26 three, four, five, six, seven, 25:34 eight, nine, ten more, one, two, three, four, 25:44 five, six, seven, eight, two more nine, and ten. 25:53 Now from here, push down and up, 25:57 push down and up, this is known as triceps exercise. 26:04 Get down to go all the way straight, seven, eight, nine, 26:10 ten, eleven, twelve, thirteen, 26:17 fourteen, give yourself some tension, 26:20 sixteen, seventeen, eighteen, nineteen, twenty. 26:27 Okay, other side. Make sure, 26:29 make sure I can tell 26:30 which side you are working, okay, 26:31 push, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 26:48 13, 14, 15, five more, 16, 17, 18, 19, 20, good. 27:01 Okay, lets just do a few trunk rotations 27:04 to pull it out a little bit, and lets go three more, 27:13 there is one, and two, and three. Good, alright. 27:20 Thanks a lot, well done. 27:24 God made all bodies to be working to be strong, 27:29 to be healthy, and fit. 27:30 Women should not use the excuse, 27:32 that they don't wanna look like a man 27:33 because it's hard for men to develop muscle, 27:36 it's hard for women to develop muscle. 27:38 Age will take it's toll on all of us 27:40 regardless of who we are, 27:41 but we can prolong that by getting a good 27:44 regular exercise program, 27:45 but do it for the right reason. 27:47 Philippines 4:13, says, 27:48 I can do all things through Christ, 27:50 who strengthens me. God bless you 27:53 and hope to see you next time. |
Revised 2014-12-17