Participants: Andrew Hard, Jason Maxwell, Dick Nunez
Series Code: BAS
Program Code: BAS000101
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve you health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:15 Super slow training has been found the one of the 00:17 most effective ways to train. Are you wondering what 00:19 it is, good stay tune and find out next on Body and Spirit. 00:53 Hello, I am Dick Nunez, Exercise Physiologist and 00:55 Principal of Miracle Meadows and The Mountain State 00:57 Leadership Academy in West Virginia. 00:58 Welcome to Body and Spirit. Here we going to be 01:01 putting in a lot different exercise approach. 01:03 It's super slow training, its really exciting way of 01:06 going and you will really fell muscles far beyond 01:08 regular workouts. I am not going to say 01:10 whole at a better, we are just going to experience it. 01:12 Helping me out today will be Andrew and Jason, 01:14 who are students from the Mountain State 01:16 Leadership Academy. And they two are 01:18 wondering what these is all about. So let's go ahead. 01:24 Lets start by loosening up just little bit fellows, we 01:26 are going to just make some arm circles. 01:29 Get up our bodies ready to go its only thing we 01:32 will be doing at normal speed the rest of the day. 01:37 Ten more 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10, other way 01:52 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 good. 02:06 On the Body and Spirit program we do a lot of 02:08 movements using muscle against muscle. 02:11 And while we are doing that a person can work 02:13 really hard or they could kind of low. 02:17 And I think we know what we are talking about here. 02:20 So today on the program we are actually do the 02:23 repetitions very slowly and we are going to focus 02:26 on it as if we actually have heavy weights in our 02:28 hands and people have unable to do this and 02:31 various forms of exercise get great results. 02:34 We are going to start with similar basic one that we 02:36 are going to push real hard here we are going to 02:39 grab very slowly. Good, now we are going to 02:44 draw back slow keeping the pressure on and we 02:49 are going to back out slowly, we have to push hard in 02:52 order to get the results here. More you do five with 02:55 these, we do it slow we don't need to go for 02:59 as many repetitions. One of the most effective 03:03 training methods in the weight lifting area is by 03:06 doing what's called 10 second reps we actually 03:08 do a 10 second positive and 10 second negative. 03:11 We do some of those on the program 03:13 on the squats and push ups. 03:18 Let's go one more time and now lets press down 03:25 push hard draw back in, push hard and up, 03:33 go slow and up, slow and up one more time. 03:43 And up and when you go up over head slowly 03:51 and down, and up press hard and down. 04:04 And up and down and up, push hard, push hard and down. 04:19 One more time up, up, up press hard push, push, 04:25 push, push relax. Take your hands like you 04:30 got a bench press push slow, come across back. 04:39 Push, push, flex your muscles hard as you do it. 04:46 Press, press, press and back press, press, press 04:55 good again and press, press, focus, focus, focus, good. 05:03 Two more press, press, press, one more time 05:10 and press, press. Bring it together good. 05:17 How you feel Andrew? So good How are you Jason? 05:20 Great. Tough, isn't it? Yes. Alright let's stretch back, 05:24 your really enjoy the stretch now just lay back 05:28 like your will take a nice big yawn except don't yawn. Okay. 05:33 And across where your shoulder blades up 05:36 and again back and across. Good. We need to grab some 05:55 more of our imaginary heavy weight. Yeah. 05:58 This time we are going to reach up, like we are 06:00 going a pull down, we are going to pull slow 06:05 squeeze shoulder blades back in, pull them out 06:10 as go back up. Now pull, pull, pull and up good. 06:19 Apart, pull, squeeze them together good. Now up 06:28 good again pull, pull, pull, squeeze together. 06:35 Up, up, up round again pull, pull slowly. 06:42 Focus act like you are pulling a really heavy weight. 06:45 Chest is up bring your shoulder blades apart. 06:49 Two more time, pull, pull, pull squeeze apart each up. 06:58 One more time squeeze, squeeze, squeeze it, 07:04 squeeze it up and together now reach out. 07:11 Now we are taking it in. Good, squeeze back out 07:16 push your shoulders blades out if you geld out, 07:20 act like that weight is heavy that you got a hold up. 07:23 Squeeze it back out push your shoulder blades out, good. 07:28 Three more squeeze back, squeeze back, 07:33 squeeze it and back out. And two more slow, 07:40 slow, squeeze and back out. Push your shoulder 07:46 blades out, one more time squeeze it back, squeeze 07:52 it back and reach out, excellent. 08:00 Alright. Stay back one more time 08:05 from there put across, 08:16 now arm up over the head and pull. 08:25 Ten more seconds 1, 2, 3, 4 , 5, 6 ,7 ,8, 9, 10 stretch 08:37 the other side and hold 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 08:56 Let's get couple of breaths going on our next one. 09:04 One more time. Okay fellows, we got really 09:12 heavy dumbbells this time. We will do some 09:14 lateral raises ready. Hold it them and up slow, 09:19 raise them up. Raise, raise, squeeze the shoulders 09:25 down slow and slow, good, good and up, up, up 09:34 steady and slow flex your muscles hard back down, 09:39 down, down, good. Up, up, up, up focus squeeze down, 09:51 down, down, down again. Up slow, slow, slow, 10:01 slow squeeze your shoulders they are at the top now 10:04 down slow, slow, slow. And up, dumbbells are 10:11 heavy we are working hard. We are going slow, slow, slow. 10:16 Squeeze the shoulders squeeze them down slow, 10:20 slow, slow good. And up, up, up, up, up 10:29 slow focus squeeze it, squeeze it, squeeze it 10:35 down, down, down. Now we got a heavy 10:39 weight we are pulling up, pulling up, we are pulling up, 10:42 up, up back down, down, tight. Now go up, up, up, tight 10:53 and slow. Focus your muscles as you do it. 10:56 Back down, down, good. Up, up, up its heavy, 11:04 pulling slow, slow, slow, good, down, down, down. 11:12 Now up, up, up keep pulling pull, pull, pull, 11:19 pull and down, good, good. One more time pull, pull, 11:27 pull, pull, pull, pull, pull, hold it tight, tight, tight. 11:37 Flex your muscles hard on the upper back around 11:40 your neck flex them. Ten more seconds, 1, 2, 3, 11:45 4, 5, 6, 7, 8, 9 relax good. 11:58 And if you are wondering whether this actually 12:00 work out or not look at Andrew for a second if 12:03 you can give a more of a close shot on him here. 12:06 I like you to look at him he is really started and 12:08 inspire and you know I vision this workout before I did. 12:13 Although Jason, your doing a good job too 12:16 I just had a feeling and Andrew you would be 12:18 really able to put your mind in to these exercises 12:21 and I have seen exactly what I thought I would 12:23 and you are really good in workout aren't you? 12:25 Yeah, I am. So I just knew that 12:27 Andrew would able handle that and if you 12:30 really focus it will be just an awesome workout. 12:32 Alright let's bring your arm across and 12:34 stretch your shoulder. 12:43 Alright let's hold up for 10 more seconds. 12:45 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 switch pull, good, steady 13:03 hold, good. 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 13:20 Alright now we are going to reach out. Now we are 13:23 going to do our biceps slowly, flexing down slow. 13:27 Squeezing hard and we are going to reach out and 13:32 flex, flex slowly squeeze out. Flex hard, slow, squeeze down, 13:44 squeeze down, flex good. Now out, flex slow, flex, 13:55 flex, flex, flex good out. And flex slowly good, out. 14:14 Now flex down strong, flex, flex, flex it hard and out. 14:23 Let's go three more, flex it down, flex it down, 14:27 flex, flex, flex, good reach out. 14:35 And two more flex, flex, flex it good and out. 14:46 One more time flex, flex hold that, hold it, 14:52 flex hard, flex, flex, flex. Ten more seconds 14:57 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 15:15 Alright we will get a few breaths in and out and in 15:23 and out and in and out, good. 15:30 Alright now we are going to do some press down 15:32 action we take our elbows and we are going to act 15:35 like we got a heavy weight we are driving it down. 15:38 Driving it down lock the arms hard, bring them up 15:43 to the centre we go down. We are going to go out 15:47 side of our legs and extend totally out should 15:50 be flexing your triceps hard, good. 15:55 And push, push, push, push, you should really be 16:00 feel those triceps. You go on to that lock position, 16:03 good, press, press, press. Nice thing about doing 16:09 these is you are not constrained by any piece 16:11 of equipment, you can actually take your 16:13 muscles to a normal range of maximum contraction, 16:18 good, slow. Now press against it, press against it. 16:24 Force your muscles and contract hard good, good, 16:28 good, good. Your looking really good fellows, 16:30 we are going to do five more these. 16:34 There is 1 up slow again there is 2 up slow. 16:46 Flex your triceps hard as you go down there is 3 up 16:52 under control, two more press, press, press this 4. 17:01 Last one coming up press, press, press, 17:06 press there is 5. Hold it; hold it 10 seconds 17:12 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Alright, shake it out. 17:29 Let's get some air in to the nose and out and in and out. 17:39 Two more times in and out last one in and out good. 17:55 Your ready for more? Yup. Jason. 18:00 We are going go to squats now and cross your 18:03 elbows and we have done these before, these are 10 18:05 second reps. So we will just go out from here with 18:09 our usual joy and pleasure. Okay, down slow 18:13 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 18:32 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 18:52 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 19:13 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 19:33 Down 2, 3, 4, 5, 6, 7, 8, 9, 10. 19:43 1, 2, 3, 4, 5, 6, 7, 8, 9, Two more 1, 2, 3, 4, 5, 6, 19:59 7, 8, 9, 10. 1, 2, 3, 4, 5, 6, 7, 8, 9. 20:13 Last one 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 20:23 1, 2, 3, 4, 5, 6, 7, 8, 9 Down and hold, 20:35 and trying to hold for one minute. 20:39 Hold tight move back up, hip should be out. 20:46 Each 10 second. Now it's being a tough workout 20:52 already hanging there we done here pretty quick. 20:56 It's 20 guys doing great. You need to rest at home 21:01 that's fine otherwise hang in there. 21:06 Thirty good, excellent Jason your good, 21:16 forty hang on. Try and keep your chest up Andrew. 21:24 There we go 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 good. 21:39 Alright, guys deserve a break lay down on the floor. 21:47 Lay down your side get a hold of your ankle, pull 21:52 back good. Keep it the breathing going into the 22:01 nose out to the mouth. 22:06 Ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 22:18 Switch over, get hold of your ankle and pull. 22:29 Should get good stretch about now and 10 more 22:35 seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 22:47 Lay on your back putting your knee up to your chest, 22:51 put the other leg straight. Good. Pull steady, 22:59 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9 leg straight up, 23:11 pull behind the knee now good. Good Jason, like a good 23:17 partner on the football team. 23:22 Hold 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 23:34 Switch over, boys would amaze it how high some 23:39 of the professional football league partners can 23:41 bring their legs its just incredible watching snap 23:44 that leg way up high. Ten seconds 1, 2, 3, 4, 5, 23:52 6, 7, 8, 9, 10 up. Pull good, good, 24:06 10 more seconds 9, 8, 7, 6, 5, 4, 3, 2, 1 good. 24:17 Up on your feet. Well, we are trying to do 24:21 some abdominal crunches slowly from standing 24:24 position this will be a little more difficult. 24:25 Hands bind the back we are going to crunch slow, 24:29 focus on tracking your abdomen on the whole way 24:31 and we are going to go over slowly. 24:36 Now back up slow, keep the abdominal contract to 24:40 the whole way and now lay back, good. 24:45 Contract flex your abdomen as you come back 24:49 forward keep flexing it, tighten it as we bend over. 24:54 Keep it tight, keep it tight, keep it tight, now 24:59 lay it back, excellent. Crunch slow over, keep it 25:06 flex up slowly and lay back, flex slow over good. 25:24 And bring it up, keep flexed hold it now lay 25:28 back and flex, flex, good and up and lay back 25:43 abdominal stretch. Crunch again over slow, excellent. 25:52 Up and lay back. Let's go about three more of these. 25:59 Crunch over, over, set tight, back up lay back. 26:21 Back up and lay back, good. 26:28 Alright, let's turn and turn good and turn and turn. 26:43 Five more each way there is 1 and 2 and 3 and 4 and 5, good 27:14 Alright fellows thanks a lot well-done. 27:19 As you could see a super slow workouts very 27:21 intense, very effective, even without equipment 27:24 you just cause for focus and concentration. 27:27 Put your mind where ever your muscles are but 27:29 enjoy the workout as well. You don't up make 27:31 drudgery or you want make something you 27:33 could stay with, something you can 27:34 glorify god word. Because that's the 27:36 important part we want to get in something that is 27:38 routine just as our private life and our spiritual life 27:41 should be just part of our daily life. 27:44 Also remember whenever you exercise you do it for 27:46 the right reasons. In Philippians 4:13 says 27:49 I can do all things through Christ who 27:52 strengthens me. God bless you, happy 27:54 exercise, see you next time. |
Revised 2014-12-17