Participants: Kim Rogers, Dick Nunez, Madison Turner
Series Code: BAS
Program Code: BAS000092
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your 00:06 health. Be sure to consult your physician before 00:10 beginning any exercise program. 00:15 There are many excuses not to workout, 00:17 being busy in an office is one of them. We are 00:20 gonna show you workout today, you can do it 00:21 comfortably in your office on a lunch 00:23 break or anytime. Stay tune for Body and Spirit. 00:56 Hello, I am Dick Nunez, Exercise Physiologist 00:58 and Principal of Miracle Meadows in 01:00 Mountain State Leadership Academy in West Virginia. 01:01 Welcome to Body and Spirit. Today, we are 01:05 going to do a workout that you can do in your 01:06 office, at your home, wherever. It's gonna be 01:09 intensified workout that we are doing actually 01:11 sitting down. So, you can be comfortable, 01:13 but yet you still gonna get a good workout. 01:15 I believe a raise get started, helping 01:17 me out today will be Kim and Maddison. 01:19 Kim is a student of Miracle Meadows and 01:21 Maddison at the Mountain State Leadership 01:22 Academy. Okay, ladies we are going to get 01:26 make ourselves comfortable. We can do 01:30 the executive workout here today. 01:32 Let's put the arms up and we are going to 01:35 squeeze together, and back, and squeeze and 01:39 back, and squeeze, we are gonna find here 01:42 even though we are sitting down whether you're at work 01:45 or wherever, you will get a real good 01:47 workout, just because we are sitting down, 01:50 does not mean it's always going to be easy, 01:54 sometimes people may watch the show and just 01:56 assume if there is chair out there, it's gonna be 01:58 a simple workout, but does not gonna be the 02:00 case today. Oh! Oh! Ten more, one, and two, 02:09 and three, four, five, six, seven, eight, 02:19 nine, ten, alright. In the prayerful position 02:26 okay, and turn your hands out, push out, draw back 02:32 out and back, keep the tension on your hands 02:36 at all times, press out and back, press out 02:43 back, press out, and back, press out, and 02:49 back, press out, good, keep going, out 02:53 back, out, and back out, and back, good 03:01 keep it up. Ten more, one, two, three, four, 03:13 five, six, seven, eight, nine, ten. Now, we are 03:25 gonna push down, push and push, push, push and 03:34 push, and push; and the six more, one, two, 03:45 three, four, five, six. Now, up, push, and up 03:56 and up, up, keep your hands pressed, and up 04:04 and up, and up, up, up five more, up, and, up 04:15 and up, two more, up last one, hold that for ten 04:22 press together, one, two, three, four, five, six, 04:29 seven, eight, nine, ten. Oh, that was fun. Okay 04:36 back, stretch. I see a lot of people do this 04:41 in their office chairs. Okay, and cross, and 04:52 again back, and across. Okay, let's lean back 05:06 at the chair a little bit, reach up, grab the wrist 05:11 pull down, backup, when across the body 05:20 at the resistance with your office then, could 05:26 we go for twenty above, is eight, nine, ten, 05:33 eleven, twelve, thirteen, fourteen, fifteen, 05:43 sixteen, seventeen, eighteen, nineteen, 05:50 twenty, other side, pull and reach, pull and 05:57 reach, pull, reach, pull and reach, pull and 06:03 reach, pull and reach, pull, reach, there's eight, 06:09 nine, ten, eleven, twelve, thirteen, 06:18 fourteen, fifteen, sixteen, seventeen, 06:26 eighteen, nineteen, twenty, good, and 06:32 drive the shoulder ways together, back 06:34 it at the chair, push hard, keep it contracted, 06:38 push, push, push, ten more seconds, one, two, 06:44 three, four, five, six, seven, eight, nine, 06:51 ten, relax, push, two, three, four, five, six, 06:59 seven, eight, nine, and ten, good. 07:03 Alright, arm up over the head, and pull, hold that 07:15 for ten more seconds, one, two, three, four, 07:20 five, six, seven, eight, nine, and ten, switch 07:27 over, and hold that, ten more seconds, one, two, 07:39 three, four, five, six, seven, eight, nine, ten, 07:47 good, check it out, get a few breaths in, and out 07:53 in and out, one more time, in and out, okay, then 08:02 forward, elbows at your side, raise up and up, and up, 08:09 oh, it feels like a flap of chickens when you do 08:17 this, flapping the wings, but not getting anywhere. 08:29 Keep going, eighteen, nineteen, twenty, ten 08:33 more, one, two, three, four, five, six, seven, 08:43 eight, nine, ten; sit up, raise, and 08:49 raise, raise, four, five, six, seven, eight, 08:58 nine, ten, eleven, twelve, thirteen, 09:05 fourteen, fifteen, sixteen, seventeen, 09:11 eighteen, nineteen, ten more, one, two, 09:19 three, four, five, six, seven, eight, 09:26 nine, ten. To the front, up, down, up, down, 09:33 up, down, up, down, up, down, up, down, there is 09:40 eight, nine, ten, eleven, twelve, thirteen, 09:50 fourteen, fifteen, sixteen, seventeen, 09:58 eighteen, nineteen; ten more, one, two, 10:06 three, four, five, six, seven, eight, nine, 10:17 hold it. Okay, we are gonna cross them back 10:19 and forth. Loose arms out Maddison. Keep going, 10:36 keep going, here we go, bigger now, now 10:44 small, good, faster, put your arms straight, 10:52 okay, bigger, okay, and hold it, hold it, for one 11:07 minute. Okay. We can do it. 11:10 We can do all the things for Christ to strengthen us. 11:13 No, problem. There is first ten seconds, 11:23 for those at home, you have to put your arms 11:25 down, fine, no, not here put those arms up, 11:31 again there, come on. Keep the camera on Kim. 11:34 I'll make her keep it up. 11:35 Oh, my goodness, thank you Mr. Nunez. Thirty. 11:41 Still on there Kim; good, good, good, alright. 11:46 40, do, three miles every hour, five, six, 11:53 seven, eight, it's you so stronger, 11:55 nine; 50, one, two, three, four, 12:00 five, six, seven, eight, nine, oh yeah. 12:08 Oh, that feels good, just roll the shoulders; 12:22 Scroll five more, one, two, three, four, five, 12:30 the other direction, lift the shoulders up 12:34 bring them around, up and around, up and around 12:41 five more, one, two, three, four, five, 12:48 stretch the shoulder, bring the arm up, hold 12:50 it across, Oh! That was good. Yes, it does. 12:53 Boy, it was good to stretch a nicely worked muscle, 12:56 ten more seconds, one, two, three, four, 13:02 five, six, seven, eight, nine, and ten. 13:08 Other way, hold, steady pull, you feel out 13:13 there, good, Maddison doing right. 13:17 Yeah. Ten more seconds, one, two, three, four, 13:23 five, six, seven, eight, nine, ten. 13:30 Check them out, take cup of rest, good. 13:38 Now, you gonna sit on the edge of 13:41 your chair, put your arm down, grab your wrist, 13:45 curl your arm, let's do it slowly, make 13:49 yourself work, three, four, five, keep the palm 13:55 up, concentrate on the biceps area, nine, ten. 14:03 Make yourself work, eleven, twelve, 14:08 thirteen, fourteen, fifteen, five more, 14:13 sixteen, seventeen, eighteen, nineteen, 14:19 twenty, alright, I feel good, other side, 14:23 hold it more, two, three, four, five, four, 14:30 five, six, seven, eight, nine, and ten. 14:39 Ten more, one, two, three, four, five, six, 14:49 seven, eight, nine, ten, good. Now, we back in 14:57 there, lock this way, press all the way down, 15:02 give your self presistence coming 15:04 backup. Now, if you are in your office doing 15:10 this, somebody walks in and they would say, 15:12 what in the word are you doing? I'm exercising, 15:15 now try it sometime. Eleven, twelve, thirteen, 15:24 fourteen, fifteen, sixteen, seventeen, 15:30 eighteen, two more nineteen, and twenty. 15:34 Good, switch, press, press, press, press, 15:41 keep going, six, seven, eight, nine, ten, 15:51 eleven, twelve, thirteen, fourteen, 15:57 fifteen, sixteen, seventeen, eighteen, 16:03 two more, nineteen, twenty, good, check it 16:07 out, deep breath, and out again in, and out. 16:17 Alright, time for some legs; what we are 16:21 gonna do here is going to do some straight leg 16:23 raises, put your left leg out straight, 16:26 raise it up, up, keeping the same bend in the whole 16:29 time, four, five, not too fast, seven, eight, 16:35 stay with me girls, nine, ten, eleven, twelve, 16:40 thirteen, fourteen, fifteen, sixteen, 16:44 seventeen, eighteen, nineteen, twenty, 16:48 slight bend, keep it same way, two, three, four, 16:54 five, six, seven, eight, nine, ten, eleven, 17:01 twelve, thirteen, fourteen, fifteen, 17:06 sixteen, seventeen, eighteen, nineteen, 17:10 and again turn in little bit more, up, up, keep 17:15 the same bend the whole time, four, five, 17:18 six, seven, eight, nine, ten, eleven, twelve, 17:26 thirteen, fourteen, fifteen, sixteen, 17:29 seventeen, eighteen, nineteen, and twenty. 17:33 Feel that, Maddison. Just a little. 17:36 Just a little, Kim. Oh! Yes. 17:38 Okay, we will do more, okay. Good, six, seven, 17:47 eight, nine, ten, eleven, twelve, thirteen, 17:54 fourteen, fifteen, sixteen, seventeen, 17:58 eighteen, nineteen, twenty, bend it slightly 18:02 raise, raise, raise, good, keep going, 18:07 up, up, seven, eight, nine, ten, eleven, 18:14 twelve, thirteen, fourteen, fifteen, 18:18 sixteen, seventeen, eighteen, nineteen, 18:22 twenty, bend a little bit more, because 18:26 it was bend up pretty far away,Maddison, four, 18:29 five, six, seven, eight, nine, ten, eleven, 18:36 twelve, thirteen, fourteen, fifteen, 18:40 sixteen, keep smiling Kim, seventeen, 18:42 eighteen, nineteen, twenty, good, okay, 18:46 put your right foot over your left, kick 18:48 out, then out, then up, good, up, up, up 18:54 up, eight, nine, ten, eleven, twelve, thirteen, 19:02 fourteen, fifteen, sixteen, seventeen, 19:06 eighteen, nineteen, twenty, other side 19:10 and kick, two, three, four, five, six, 19:18 seven, eight, nine, ten, eleven, twelve, 19:25 thirteen, fourteen, fifteen, sixteen, 19:29 seventeen, eighteen, nineteen, twenty. Oh, 19:34 that feel good. Okay, dig your heel and pull 19:37 hard, harder as you can, pull, pull, pull, for 19:41 ten seconds pull, okay, move it about six 19:48 inches and pull, dig the heel and pull hard, 19:51 feel the muscles and anything, make sure 19:53 that contracting, anything happening 19:56 there Maddison. No. Okay, well. 19:58 How are you Kim? Yeah. Okay, 20:01 after we had a battery charger in Port 20:03 Maddison,s quad or hamstring in, okay, 20:05 pull, pull, pull, pull, ten seconds, one, two, 20:10 three, four, five, six, seven, eight, nine, 20:18 and ten, back out. Do it again one, two, three, 20:22 four, pull hard, five, six, seven, eight, 20:27 nine, move it, 6 to 8 inches, pull, two, three, 20:32 four, five, six, seven, eight, nine, flat, pull, 20:39 one, two, three, four, five, six, seven, eight, 20:46 nine, right side, out, do again, pull, two, 20:52 three, four, five, six, seven, eight, nine, ten, 20:59 move it, one, two, three, four, five, six, seven, 21:07 eight, nine, ten, flat, pull, two, three, four, 21:14 five, six, seven, eight, nine, ten, reach out, 21:21 do again, one, two, three, four, five, 21:26 six, seven, eight, nine, ten, move it, one, two, 21:34 three, four, five, six, seven, eight, nine, ten, 21:42 flat, hold back, one, two, three, four, five, 21:48 six, seven, eight, nine, and ten, and forward 21:54 put your knees against hands to get your knees 21:58 push out, and in, out and in, push, push against 22:04 them, so get some resistence to make 22:06 a work, push, and push, and push, push, going 22:18 for 30, it's twelve, thirteen, fourteen, 22:22 fifteen, sixteen, seventeen, eighteen, 22:27 nineteen, twenty, ten more and, one, and two, 22:32 three, four, five, six, seven, eight, nine, 22:43 and ten, put the palm or hands are the inside 22:46 palms forward, squeeze in, squeeze, four, 22:53 five, six, seven, eight, nine, ten, 23:01 seven, eight, nine, ten, twenty more, one, two, 23:03 twenty more, one, two, three, four, five, six, 23:04 three, four, five, six, seven, eight, nine, ten. 23:13 Ten more, one, two, three, four, five, six, 23:20 seven, eight, nine, and ten, it's good 23:27 forward a toes or knee push on the toes, 23:30 down, push, dow, push, down, up, down, up, 23:37 down, good. For any ladies out there, who 23:42 wear high heels here in the office, 23:43 by need take your shoes off and get a full range 23:45 of motion, good, and up, and up, get rhythm 23:58 here, up and up, good, twenty more, 24:03 one, two, three, four, five, six, seven, eight, 24:12 nine, ten more, one, two, three, four, five, six, 24:20 seven, eight, nine, ten, good, hold the knee 24:27 up towards your chest, hold it, steadily, and ten 24:35 more, one, two, three, four, five, six, seven, 24:42 eight, nine, ten, grab it toward you. I had a friend 24:49 back in a Olympia, who is an orthopedic surgeon 24:51 who used to do, quadricep tightening 24:55 and leg exercises, while he perform surgery 24:57 because he was an avid skier. 24:59 He needed to keep his quadriceps strong 25:04 and he found by flexing his legs, he was able to 25:05 actually relax, while he is doing a surgery. 25:07 Okay, and pull, pull, and ten more seconds, one, 25:20 two, three, four, five, six, seven, eight, nine, 25:28 ten, and switch, pull up, came like just one, 25:36 very, very found of her foot, or it's very 25:39 easy for Kim to put her foot in mouth. 25:41 No, watch of it. It's like Maddison 25:46 is pretty closer too? See, I am long ways from 25:48 my foot in my mouth, four, three, two, one, 25:55 relax. Alright, contract the abdomen, hard, 26:00 squeeze hard and lay back, contract, and 26:09 lay back, contract way out, contract hard 26:14 and lay back, contract, and back, contract, and 26:30 back, ten more, one, and two, as we 26:41 coming to four, was squeeze in the abdomen 26:49 hardest, three, back, squeeze, four, and back, 26:50 five, and back, six, and back, seven, and back, 27:01 eight, and back, two more squeeze, and back, 27:08 squeeze, hold that, hold it, ten more seconds, 27:13 one, two, three, four, five, six, seven, eight, 27:20 nine, ten, good. Okay, ladies, we are all done. 27:30 Exercises didn't have to be complicated, 27:31 you can do it in the convenience of your 27:33 own home, in your office wherever. 27:34 Don't let that be an excuse not to do it. 27:37 Just go in a regular routine, but remember 27:39 always do it for the right reasons. 27:40 Philippines 4:13 says, I can do all of things 27:44 who Christ strengthens me. As, you stay with it 27:46 great things will happen. God bless you. 27:48 Keep exercising, I will look forward 27:51 to see you, next time. |
Revised 2014-12-17