Participants: Brittany Nunez, Madison Turner, Dick Nunez
Series Code: BAS
Program Code: BAS000082
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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. |
Revised 2014-12-17