Body and Spirit

Cross-training I

Three Angels Broadcasting Network

Program transcript

Participants: Brittany Nunez, Madison Turner, Dick Nunez

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Series Code: BAS

Program Code: BAS000082


00:01 The following program is designed
00:03 to demonstrate simple workouts
00:04 that you can use to improve your health.
00:08 Be sure to consult your physician
00:09 before beginning any exercise program.
00:15 Cross training is a very popular way of exercising today.
00:18 We're gonna do that today.
00:19 So stay tuned and find out
00:20 how you can do without equipment on Body & Spirit.
00:51 Hello, I'm Dick Nunez, exercise physiologist
00:54 and Principal of Miracle Meadows
00:55 and Mountain State Leadership Academy
00:57 in West Virginia. Welcome to "Body & Spirit."
01:00 Today, we're gonna be doing some cross training.
01:03 Although cross training is extremely popular
01:04 and done a lot at athletic clubs,
01:06 really it's not the best way to train in my opinion
01:09 because it's combining aerobics and anaerobics.
01:12 Although it'll keep our heart going
01:14 and give us a good overall workout,
01:16 reality is I feel that if you just focus on
01:18 doing aerobic exercise
01:20 and then doing the anaerobic exercise is actually better.
01:23 But we're gonna go ahead and combine them today
01:25 and you will find a good benefit.
01:27 It's the first time we've done this on these programs.
01:29 So I think you will enjoy
01:30 the diversification in the workout.
01:32 I believe we're ready to get started.
01:33 Helping me out today
01:34 will be my daughter Brittany and Madison.
01:37 They are both students
01:38 at the Mountain State Leadership School in West Virginia.
01:42 Brittany is in the elementary school
01:43 and Madison is in the academy.
01:45 Okay, we're gonna start right off
01:48 and we're gonna have to start by moving our body.
01:52 When we do a cross training,
01:55 we're gonna be mixing some cardio work
01:57 and we don't have a lot of options here, ladies.
01:59 So we're gonna have to stay pretty much on the platform.
02:02 We can't go running around the studio
02:03 because they wouldn't be able to follow us very well.
02:11 Okay and pick those knees up, good.
02:20 This will help loosen us up, gets us nice and warm,
02:24 and get us ready for what is to come.
02:26 And I'll try not to collapse the platform.
02:30 Good luck. Good luck, thanks.
02:34 I was blaming on you.
02:39 Keep going 15 more seconds.
02:50 Okay, while I rest, you two get down on the floor
02:54 and start some pushups. Good.
02:58 Okay, 20 of them go.
03:02 One, two, not too fast,
03:05 three, four, five, six, seven, eight,
03:11 nine, ten, eleven, twelve, thirteen, fourteen,
03:18 fifteen, sixteen, seventeen, eighteen, nineteen,
03:24 and twenty. Back on the feet.
03:26 All right, here we go.
03:35 This will definitely get you warm,
03:38 get the body perspiring some.
03:45 What we're gonna do is in between these exercise,
03:48 we pickup about a minute of this jogging in place,
03:55 a minute or so anyway.
03:59 Good keep going. 20 more seconds.
04:08 Doing okay, Madison? Yeah.
04:09 Brittany? Oh, yes.
04:11 All right. That's good.
04:20 All right, we're gonna go back down
04:24 and do 20 more pushups, this time off your knees.
04:27 Come on we can do it. Good, no problem.
04:34 Three, four, I'm right with you.
04:36 Five, six, seven, eight, nine, ten,
04:44 eleven, twelve, thirteen, fourteen, fifteen,
04:51 sixteen, seventeen, eighteen, nineteen, twenty up.
04:58 Okay and here we go again.
05:08 Okay, let's go on front.
05:13 Get little variation here.
05:18 We don't make a very good course line.
05:20 I think it's the big blub in the middle there.
05:27 Keep going.
05:34 Good. Okay, backwards.
05:41 Well, there goes the platform.
05:46 Good keep going.
05:54 Okay, grab a hold of the arm,
05:57 and pull, and pull, and pull,
06:02 good. Keep going.
06:05 Pull, pull, pull, pull, good.
06:12 Keep it up, 12, 13,
06:18 14, 15, 16.
06:21 My saw's getting dull, 17, 18, 19, 20 switch.
06:28 And pull, pull, pull, good keep going.
06:36 Six, seven, eight, nine,
06:42 ten, eleven, twelve.
06:46 Good, 13, 14, 15,
06:51 16, 17, 18, 19, 20.
06:57 We are back up to the races again.
07:06 You all right still? Oh, I'm surviving.
07:08 Starting to get warm, Madison?
07:10 Just a tad. Just a tad, okay.
07:14 I'm starting to get warm and I'm not even doing it all.
07:19 Oh... I'll put my feet up.
07:27 Okay, let's go side to side.
07:32 You're laughing at me.
07:34 No, not you, myself.
07:40 Would you believe when I was in college,
07:41 I took folk dance, part of my physical education degree?
07:46 I don't believe it. I did it.
07:48 I did a mean polka. What kind of grade did you get?
07:53 I got a B+, thank you.
07:57 Okay, arms out do some arm turns.
08:08 Back to my folk dance class, there were only
08:10 six boys and thirty girls.
08:12 So the girls had to ask the boys to dance in the ring.
08:15 I'm a boy so odds were pretty good for us. Small.
08:19 Now I was real popular in the square dancing
08:21 because we do the twirl
08:23 I can easily twirl the ladies and they like that.
08:25 They didn't feel light. Okay, turn.
08:30 You did square dancing. Oh, it was about 30 years ago.
08:36 Okay and small
08:40 and big and small.
08:48 Now go the other direction.
08:53 And big. And small.
09:00 Madison, keep those arms up. I can see you on the monitor.
09:05 Okay, go the other direction.
09:07 The monitor will tattle.
09:10 The monitor only tells the truth.
09:13 Okay? Keep it small now.
09:16 And reverse it and reverse it.
09:23 And now we're gonna hold for one minute. Wow.
09:29 Those arms up, Madison. Brittany, up higher.
09:34 My arms are heavy than yours.
09:35 Turn your palms down, Madison.
09:39 I wanna tell you what, trying everything today.
09:44 It's called pain.
09:47 Pain, you know, when I was in the college,
09:49 we had a sign up on the wall, it said pain,
09:51 torture, hard work for happiness.
09:57 Okay, 30 more seconds.
10:01 Roll the arms, do start--eh, Madison.
10:05 Okay, 20 seconds.
10:08 Come on, get those arms up.
10:11 Up, up, up, up.
10:12 Turn the thumb--palms down. There you go.
10:15 Ten more seconds.
10:16 Nine, eight, seven, six, five, four,
10:22 three, two, one.
10:25 Oh, off to the races again. Okay.
10:36 Much better than what?
10:38 'Cause you got to put your arms down?
10:39 Yes. Feels a lot better.
10:48 Good keep going.
10:56 Okay, side to side.
11:06 To the front.
11:15 Rear.
11:20 Side to side.
11:29 Okay, shoulder rolls.
11:31 Put around. Good.
11:40 Up and around up and around.
11:50 And we're gonna go the other way now. And around.
11:53 We're gonna do 15 of them.
11:57 It's a little harder to talk all the time
11:58 when you're doing all that. Ten more.
12:01 One, two, three, four, five, six,
12:09 seven, eight, nine, ten. Straight up.
12:15 Down, up and up
12:19 and up, up, up, up,
12:26 up, up, up, five more.
12:36 Okay, now we're gonna pick the leg up little high.
12:41 Good. Excellent.
12:51 Look like a bunch of Clydesdales now.
13:01 Keep going.
13:04 Starting to warm up now, Brittany?
13:06 Yes, I'm starting to get hot.
13:08 Okay, Madison? Hmm, a tad bit lukewarm.
13:12 Lukewarm okay, so we can still push you harder.
13:15 Good. That's good to know.
13:20 I'll look forward to that.
13:27 Keep going.
13:31 We'll keep this up for 20 more seconds,
13:40 15, 10,
13:46 9, 8, 7, 6,
13:51 5, 4, 3, 2, 1.
13:57 Okay, let's flex the arms and out
14:00 and flex and out. Flex, out keep it going.
14:07 Squeeze biceps, squeeze and squeeze.
14:13 Squeeze keep going, squeeze and squeeze, good.
14:20 Keep it up, good. Gonna do 15 more.
14:27 One, two, three,
14:32 four, five, six,
14:37 seven, eight, nine,
14:42 ten, eleven, twelve,
14:47 thirteen, fourteen, and fifteen.
14:51 Good, all right. Start stepping again.
14:58 You're starting to sweat? I'm starting to sweat.
15:01 It's kind of hard to avoid this time. Try as I might.
15:07 Actually perspiring is good for you
15:09 with your cooling mechanism.
15:12 The better shape you get in,
15:14 actually the more you perspire.
15:16 It's just you have to do more to get yourself perspiring.
15:21 So somebody is unfit just going for a walk
15:25 will make them sweat. Pick those feet up, Madison.
15:31 For as when you become fit, you have to work harder,
15:34 but once you start sweating, you sweat more profusely.
15:40 You need to shower more often. Something like that.
15:43 Or you need to become more reclusive
15:46 and not be around as many people.
15:53 Keep going.
15:54 We're gonna go for 30 more seconds here.
15:59 Pick those feet up, Madison.
16:05 Good, you're enjoying this one, Brittany?
16:09 Yeah. Good.
16:10 It's been plenty of fun. I'm glad you are.
16:15 Ten more seconds.
16:17 One, two, three, four, five, six,
16:23 seven, eight, nine, ten.
16:26 Back on the floor put some diamond pushups
16:28 off your knees, hands in close.
16:33 Okay, go, 20 of them.
16:35 One, two, slow it down three, four.
16:39 I'm in no hurry so you get back up.
16:42 Seven, eight, nine, ten,
16:46 control, eleven, twelve, thirteen, fourteen,
16:53 fifteen, sixteen, seventeen, eighteen, nineteen,
17:00 twenty back up. Okay, off we go again.
17:15 Okay, let's go in a circle here for a moment.
17:18 Okay, get a little movement here.
17:22 Other way.
17:29 Reverse it. Keep going.
17:34 Fall back in. Keep moving.
17:40 Side to side.
17:45 Good, keep going. Okay, backwards.
17:59 Okay, we're gonna try and go elbow to knee.
18:09 Sorry, Brittany, trying not to step on you.
18:15 Ten more seconds.
18:25 Okay, good.
18:27 Okay, lunges, ladies.
18:30 Hands on the hips, lunge out,
18:33 and back. Good.
18:44 You do the deep ones.
18:45 I'll show the modified ones
18:47 for those who can't go down that far. Okay.
18:52 Do I detect a little sarcasm there?
18:56 Oh, no, no. Six.
18:58 Remember you're my daughter.
19:00 You're supposed to be supportive.
19:03 Always supposed to be supporting.
19:06 Nine, ten,
19:13 eleven, twelve,
19:19 thirteen, fourteen,
19:26 fifteen, sixteen,
19:32 seventeen and eighteen,
19:38 and nineteen, and twenty. Good.
19:44 Okay, high knees.
19:49 Keep that marching going.
19:53 Okay, let's march in a circle.
19:55 Keep your knees coming up.
20:03 Not too fast, Brittany.
20:04 I don't want you to lap me.
20:08 Other way.
20:09 Here, that's the way you solve that.
20:19 Okay, fall back in. Keep stepping.
20:27 Excellent, keep going.
20:33 Twenty more seconds.
20:45 Ten, nine, eight, seven, six, five,
20:52 four, three, two, one. Okay, hands and knees.
20:59 Pull one leg out straight.
21:01 Curl your leg. Good and out.
21:04 Twenty times, there is two, three,
21:07 not too fast, four, five, six,
21:12 seven, eight, nine, ten,
21:19 eleven, twelve, thirteen, fourteen,
21:24 fifteen, sixteen, seventeen,
21:29 eighteen, nineteen, twenty.
21:32 Switch over and curl.
21:35 Two, three, four, your leg up
21:40 five, six, seven, eight,
21:47 nine, ten, eleven,
21:51 twelve, thirteen, fourteen, fifteen,
21:57 sixteen, seventeen, eighteen, nineteen, and twenty.
22:04 Back up. Here we go again.
22:10 Marching the Zion and onward Christian soldiers
22:13 and all those good songs.
22:18 You see the golden castle over there?
22:20 I wish I could.
22:29 That would mean that Lord would be back
22:31 and we would be on her way. Yes.
22:38 Keep going.
22:47 Okay side to side.
22:58 Okay back.
23:04 Okay lift knee up.
23:14 Ten more seconds, one, two, three,
23:19 four, five, six, seven, eight, nine, ten.
23:26 Back here for some toe raises.
23:30 Put your hand on my shoulder and down.
23:37 Definitely getting warm now, Brittany? Yes, warm--
23:39 Madison, you're finally getting warm?
23:41 Not too warm. Okay, got past lukewarm?
23:44 Yes. Good.
23:48 Keep going.
23:55 Ten more.
23:57 One, two, three, four,
24:01 don't pull me over, girls, five, six.
24:03 I'll look stupid, little girls like you pulling me over.
24:06 Nine, ten. Good.
24:08 Back up here.
24:17 Good, okay, let's make our circle.
24:28 Now these are the kind of laps I can handle.
24:35 Okay, other way.
24:38 So one problem going in a small circle like this,
24:40 you get dizzy.
24:48 Okay, fall in.
25:02 And we're gonna go for 10 more seconds.
25:05 One, two, three, four, five, six,
25:12 seven, eight, nine, ten.
25:15 Hands behind the back.
25:17 Crunch the abs over, up, and back.
25:22 Crunch over, up, and back.
25:26 Crunch over, up, back, get up.
25:33 Good, let's keep it going. Roll out as you come forward.
25:39 Way back stretch the back.
25:43 Good keep going.
25:49 Excellent. Keep going.
25:55 Ten more.
25:59 two, and three,
26:04 and four, and five,
26:10 and six, seven, and eight, two more,
26:18 nine, and ten.
26:21 Okay, let's turn now. Side to side as gradual turn.
26:26 We're cooling down now. Good.
26:38 Feels kind of good after doing all that work.
26:39 Ten more each way.
26:41 There's one, and two,
26:47 three, four,
26:51 five, six,
26:56 seven, eight, nine,
27:01 one more time, ten.
27:03 Turn the head side to side.
27:10 Good. Five more times.
27:16 One, two, three,
27:22 four, and five.
27:25 Thank you, ladies, we are all done.
27:29 What you saw was a sampling of a cross training program
27:32 that will give you an overall workout.
27:34 It will give you some cardiovascular,
27:35 give you some strength training and people really enjoy it.
27:38 It gives a little diversity
27:39 in your workout. Keep it up.
27:40 And you'll get great benefit from it.
27:42 But remember to do it for the right reason.
27:45 Do it for the glory of God.
27:46 Philippians 4:13 says,
27:48 "I can do all things through Christ who strengthens me."
27:51 God bless you and hope to see you next time.


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Revised 2014-12-17