Participants: Dick Nunez, Kim Rogers, Madison Turner
Series Code: BAS
Program Code: BAS000104
|
00:02 The following program is designed to demonstrate
00:03 simple workouts that you can use to improve your health. 00:08 Be sure to consult your physician before beginning 00:10 any exercise program. 00:15 So, training is a very effective way of going. 00:17 And we are gonna try and design one today 00:18 especially for women, stay tune find out 00:21 what it is like on Body and Spirit. 00:52 Hello, I am Dick Nunez, Exercise Physiologist 00:54 and Principal of Miracle Meadows in 00:55 Mountain State Leadership Academy 00:57 in West Virginia. Welcome to Body and Spirit. 01:00 So, training has been found to be extremely effective. 01:02 It stimulates the muscles far beyond 01:04 in any other type of workout that I have ever experienced. 01:06 In fact, its most intense workouts I have ever done. 01:09 So, intense that I don't even do them on regular basis. 01:12 We can't really emulate it totally with no exercise 01:15 equipment or weights, but we can get pretty close. 01:18 So, we gonna do is just now, helping me out today 01:20 will be Madison and Kim. Madison is a student 01:23 at Mount State Leadership Academy 01:24 and Kim is at Miracle Meadows. 01:28 Thank you. And we wanna make sure 01:31 we're getting warmed up for this one. 01:34 So, we are gonna reach out. We are gonna switch. 01:37 Go upon the toe as we do it and reach, 01:41 little slower. Up, up, it's pretty much 01:47 the only thing we will do it at normal speed today. 01:49 You get nervous already Kim. We haven't started yet. No. 01:56 I got it nervous when you said the most intense workout 01:58 that you are going to do. Oh, okay. Yeah, 02:01 I am old. You haven't yet started. You still a kid. 02:09 8 more each way. 02:29 Alright, we'll start out by doing our hands squeeze 02:33 and turn to the front, bring it out slowly. 02:36 Push hard the whole time all the way out and back in slow. 02:43 Push hard, now back out. 02:47 Keep it tends the whole time. 02:50 Good, all the way out. Back in slowly and out slow. 03:01 We get slow. And then slow, oh really, think so. 03:05 Two more, out slow. Slide over and making 03:09 them going slow. And one more, 03:13 out slow and in slow. Now, we got to press down, 03:22 slow and back up slow, that's good 03:29 its what we are looking for and back up slowly 03:34 and down slow 2 more push slow and up slow 03:45 and down slow and up slow now we gonna turn 03:50 upwards here we go up and down and up 04:02 and down slowly and 3 more up put attention on 04:09 which way up high and down slow and up, 04:17 stay tight, stay tight, stay tight and down. 04:24 I know it makes you tremble and up and up 04:28 and up now hold out squeeze it hard, squeeze, 04:34 it's making me tremble too. 04:37 Squeeze 5 more seconds 4,3,2,1 good. 04:50 Alright, now we are going to take our hands 04:51 like this like we are going to do a bench press 04:54 and press out we got a heavy weight 04:56 when it come together in the middle 04:59 and back and push, oh your weights 05:04 are heavier in that Kim. And back and push 05:11 good Madison, and two more press, press, 05:18 press, press, good and back and press, 05:25 press, press, press. Good, alright. 05:30 Relax, shaking them out. Alright, lets stretch back, 05:35 put your arms back, put your shoulder blaze 05:43 come together as much as possible on this, 05:46 10 more seconds. Alright, now switch around 05:56 and pull our shoulder blaze out. 05:59 Steady pull out as much as you can. 06:10 And five more seconds 1,2,3,4,5. 06:16 Good, alright. Now bring the hands over the head. 06:23 And you gonna pull over slowly, pull over. 06:26 And then back up and pull good, and up and pull, 06:49 pull, like you are pulling out a heavy hard rope 06:56 and up and pull, pull, pull, pull, good and up. 07:12 And pull, pull, pull, good, good down back up. 07:22 Three more pull, pull, pull, pull, good and up and pull, 07:35 pull, slowly, slowly, and up last one and pull, 07:46 focus, focus, good, excellent. 07:52 Alright, now we gonna pull back. 07:56 Drive the elbows back, squeeze your shoulder blades 07:58 as much as you can, out slow come together, 08:02 pull back. Drive the elbows back. 08:04 Now pull out slowly and back. 08:09 Good, remember you got a heavy weight out 08:13 in front of you, you are pulling slow. 08:16 Squeeze the shoulder blades together. 08:19 And back out. Now pull squeeze back there 08:26 and back out and slow, good. 08:34 Lets do about three more. Pull, pull, squeeze back 08:41 and out two more times. Squeeze it and out, last one. 08:53 Squeeze it together and out. Alright, good. 09:00 Arm up over the head stretch your latissimus area. 09:08 Here, Kim does the conventional way 09:09 and turn Madison around, you can see 09:11 how she does hers. I came and come close to doing that. 09:18 Okay, Madison, no problem. Switch over. 09:22 You did both sides of that Madison and no, 09:25 obviously she can't. Alright, you have no problems 09:30 scratching your back. It's nothing worse 09:33 when you have to scratch your back and you can't 09:35 reach that spot. Five more seconds 09:41 4,3,2,1 good. Alright. Oh boy, 09:49 ready for the next one. Now we gonna take 09:52 like we got really heavy dumbbells 09:54 and we'll do some lateral raises with them. 09:55 So, we gonna up slow, contract the shoulders 10:02 at the top and we are going back down 10:09 and up, up, up, up, and back down and up pull it 10:24 squeeze your shoulders and back down and up, 10:31 up, up, up squeeze at the top. Back down. 10:37 Again let's go up, up, up, up, up, good. 10:48 Back down. Three more times, 10:51 up, up, up. Good. Back down. 11:00 Two more, up, up, up, focus on what you are doing. 11:07 Squeeze your shoulders. Back down. 11:12 One more time, up, up, up, up. 11:17 Steady, squeeze your shoulders. Back down. 11:22 Okay, from here we gonna pull up and down. 11:29 And up and down up, up, up, slowly. 11:42 Good. Back down. Good, we looking good 11:53 and lets do three more times. Up and up and last one 12:13 pull up then move your arms out and hold. 12:26 Everyone thinking we are spinning there. You welcome. 12:30 And it's 10 seconds. No, it's like I can't trick 12:34 you in getting out of that spot though. 12:35 Yes, you do. Now, its 20. 12:42 Okay, just a little simple thing, just. 12:45 Those are fun too. There's 30, 30 more seconds. 12:58 Holding on to it. 40. Those hands down, 13:08 why are you waiting for? 13:09 My arms feels like a fascinating. 13:11 50. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 13:23 Alright, grab a hold of an arm, pull it across, 13:27 stretch your shoulder area. Five more seconds 13:38 1,2,3,4,5 switch it. Hold 5 more seconds 1,2,3,4,5. 13:58 Okay, arms up. Now, we gonna flex it down. 14:04 Again, we are going to do it slowly and squeeze, 14:11 and squeeze, and squeeze, and squeeze, good. 14:26 Let's go five more like that. Slow. 14:29 1,2,3,4,5 now drop them down from here. 14:49 Slow and down. Good, and up and down, 14:58 up and down, up and down, up slowly, and up and down, 15:14 Three more and its 1, 2, and 3. shake them out. Okay. 15:30 Ready for some more. Good. Oh, sure. 15:34 Take your hands like this, press down slow 15:38 all the way out to side and now back up to the center, 15:43 push down slow and back up slow. And down slow. 15:52 And up slow. Down slow. And up slow. Down slow. 16:05 Flex. Up slow. Push down, way down hold, up. 16:14 Slowly press, press, press all the way down way, 16:18 down, flex. Back up slow good. Again tight, tight, good, 16:28 back up slow and down, slowly, push, push, push. 16:34 Good. Up, let's do 3 more, push, push, way down, 16:41 flex, up slow. Two more push, push, push, way down, flex. 16:50 Back up. One more time push, push, push, 16:56 flex, flex, relax good. 17:01 Okay. Let's do few breathes in and out. 17:07 In and out. In and out. Alright, lunges. 17:17 Hands on you hips, want your step out with your right leg 17:22 go down slowly touch your knee to the ground, 17:25 come back up and go right back down 17:26 again without there you go, also down again. 17:30 Up slow down again, 2 more, down, and down. 17:41 Good, switch. Left leg out there now. 17:45 Down, touch your right knee to the carpet. 17:48 Up, and twirl down, good, up and down, 17:56 and up and down, and up and down. 18:02 Back, right leg again, and down and up, down, good, 18:13 down, 3, down, 4. Again, step back now with the left. 18:25 Again down and up, down and up, down and up, 18:33 2 more, slow. Good. One more time step back, 18:41 right leg, we are doing five on each side. 18:45 Okay, down and up. This is the third one, 18:49 down, there it's 2, down its 3, down its 4, down 5. 19:00 Switch, you doing great girls. Down. 19:05 Up, control down, and down and down. 19:16 You could slow. Good. Step back right leg, 19:20 its number 4. Down and down and down, 2 more, 19:31 down, good and down. Excellent. Left leg again, 19:38 almost done, good, down and down and down 19:53 one more good. Got one more time each 19:55 side and we are done with this. 19:57 You are doing great. I don't do this right after. 20:00 Yeah, right. Now, you know I'm not doing right now. 20:02 I was going to say that you are not doing now. 20:08 Control, control, slow. Good. Switch and down, 20:22 and slow, and slow and slow, excellent. 20:33 You take you feel like more than regular lunges, 20:34 I tell you. Yes. 20:36 Madison feel those pretty well. 20:37 Just a little. Just a little. Alright. 20:41 Actually, just kind of flashing give us some more. 20:42 No no. Go and lay down on your side. 20:49 Alright, I want you do is raise your leg up 20:51 slowly from the side, slow and down slow, 20:55 and up slow, pull, down slow. Good. 21:01 Up slow and down slow, up and down, up and down. 21:12 Five more, up, slow and down, up slow and down. 21:21 Three more. Good. Up, pull and again, 21:28 up and pull. Alright, turn over on the other side. 21:38 Alright, raise up, down slow, up slow, flex, down slow, 21:44 up slow, down slow, up slow, down slow, up, down, up slow, 21:58 down slow, five more, feel a lot more 22:01 this way don't you? Yes. Up slow, down slow, 22:06 two more, up slow, down slow, one more up and down, good. 22:13 Why do we have to slow down than fast? 22:15 Just the way muscle fibers work. 22:17 It brings in more fast twitch fibers actually 22:20 by doing it slow. Fast reps actually, 22:22 fast reps work slow twitch fibers, 22:25 slow reps work twitch fibers, just the opposite. 22:29 And the twitch fibers are the ones 22:30 that get the most fatigued, need the most rest 22:33 and recovery. Once you fatigue 22:34 a fast twitch fiber, it just needs to rest. 22:37 So, that's why people when who do set after 22:39 set after set after set, they are really just being 22:41 into themselves and cutting in their recovery time. 22:44 My key to strength is not how often 22:47 I work out or how long I work outside 22:49 by working hard and then rest. 22:51 Okay. Okay. I like you to lay back 22:54 on your side and get hold of your ankle 22:56 and that was an excellent question, 23:02 and you certainly have deserved a stretch break now. 23:04 Yes, thank you so much. When you work this hard 23:08 doing stretching feels so rewarding, 23:11 you know, one feels like it's a treat 23:14 to be able to stretch these muscles after working 23:15 that hard. Five more seconds 4,3,2,1. Switch over. 23:30 Both Kim and Madison are very flexible. Good. 23:37 Five more seconds 1, 2, 3, 4 and 5. Good. 23:47 Have a sit facing me. Legs apart. 23:52 Reach out to your left leg and pull down, steady, pull, 23:59 don't want to bounce your stretch that all, 24:01 wanna hold them statically. 10 more seconds 24:04 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch over. Good. 24:22 Hold, excellent. 10 more seconds 24:26 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, reach forward. Good. 24:43 Now, all of you can do that home don't feel bad 24:45 because these girls are very flexible. 24:47 I am doing good just to get beyond 90 degree angle 24:51 with my Torso. Five more seconds 24:54 1,2,3,4,and 5. Lay back in abdominal position. 25:07 Alright, hands binding the neck crunch slowly, 25:11 up slow, down slow, up slow, hold, down slow, up slow, 25:22 good, down slow, up slow, slow, down slow. You can try 25:29 and do one vertebrae at a time. Up slow, good Madison, 25:34 excellent, good, back down slowly. 25:41 Up slow and down slow. Five more times, 25:48 up slow and down slow, up slow and down 26:01 there is going to three more up, 26:05 slowly squeeze, squeeze, squeeze, down slow, 26:10 and two more up, up, up, contract, 26:19 down slow, excellent. One more time up, up, 26:26 up, up, up, and down slow. Excellent. 26:31 Okay, on your feet. Oh, yes. Let's do some nice turns. 26:39 Yeah, this one. Felt those pretty well too. 26:42 Oh, yeah. Good. 10 more each way. 26:54 Nice relaxing way to finish the workout. Oh, finishing. 26:58 and 10. Good ladies. 27:24 Thank you. You did a good job. See you. 27:29 As you can see a slow workout can be a very, 27:31 very effective one. These girls did tremendous 27:33 as they went through the phases to get much 27:35 more thorough workout, but it may not be for everybody. 27:38 But, here on Body and Spirit 27:39 we are here to reach as many people as possible. 27:41 Remember whatever exercise you do, 27:43 you always want to do it for the right reason. 27:45 Philippians 4:13 says, I can do all of things 27:48 through Christ who strengthens me. 27:50 That's a promise we can count. 27:51 God bless you happy exercise, see you next time. |
Revised 2014-12-17