Participants: Rick Nunez, Dick Nunez, William Brauer
Series Code: BAS
Program Code: BAS000110S
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00:01 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 to improve your health. 00:08 Be sure to consult your physician 00:10 before beginning any exercise program. 00:13 When it comes to exercise most people have a more 00:17 as better mentality. Throughout years, 00:19 the opposite is true. Stay tune 00:21 and find out why next on Body and Spirit. 00:24 Hello. I am Dick Nunez, Exercise Physiologist 00:55 and Principal of Miracle Meadows in Mountain 00:56 State Leadership Academy in West Virginia. 00:58 Welcome to Body and Spirit. During my 20 years 01:02 in the Athletic Club Industry, I saw lot 01:04 of people come through and workout 01:05 and basically just beat their heads against the walls. 01:07 They tried for this pursuit of physical fitness 01:10 and leaner, healthier body. 01:12 I know myself back when I was involved 01:14 in pro-bodybuilding. I used to train 7 days a week, 01:17 four hours a day. My best bench press 01:19 back then was around 455 pounds. 01:21 Over the years, I got into a whole different mentality. 01:24 In fact, now at the age of 46, I only train 01:28 15 to 20 minutes three days a week 01:30 and now I have a bench press up around 500. 01:32 And I do this now on a vegan diet 01:34 as apposed to my very high animal diet 01:36 back then, which would composed of a gallon 01:38 of milk half dozen eggs, and three pounds 01:41 of meat everyday. So, you can really get more out 01:43 of your exercise if you do less of it. 01:46 Because you do less, you get the recovery 01:48 time in. That's been my big key to success. 01:50 So when I go through a good hard workout 01:52 today and we will see that by doing less, 01:57 we will actually get more. 01:58 Helping me out today will be my son 02:00 Rick and also Will. Both students at 02:03 The Mountain State Leadership Academy. 02:08 Alright, we have our chairs here. 02:11 But we are not gonna sit down just yet. 02:13 We are gonna just do little warming up. 02:15 We are gonna reach up and switch over 02:18 and reach, and reach, and reach, 02:21 and reach, and reach, reach. Good. 02:27 Ten more. 1, 2, and 3, 4, 5, 6, 7, 8, 9, and 10, good. 02:51 We are gonna use our chairs. I have you both come 02:55 to these two, right here. We are gonna do push ups 02:57 off the chairs, so Rick will be here, 03:01 Will, you will be here. 03:03 And what I'll do is I make sure they don't slide. 03:04 Okay, in push up position. 03:07 Then have your hands up to the side, 03:08 low yourself down, and push up, good. 03:13 This just gives us a little variation of a 03:15 push up. Oh! They are doing great. 03:19 It looks easy. Keep going. Okay, 03:26 rest for moment just stand up. 03:28 Okay, take couple of breaths. 03:32 Alright, back to it again. 1, 2, maybe 10, 03:40 3, 4, 5, 6, 7, 8, 9, 10. Good job guys. 03:50 Okay, turn back to the front. Alright, let's just put the 03:56 hands behind the head, stretch back, 04:01 and pull back. 10 more seconds; 04:04 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 04:13 Pull across. Pull steady, pull, pull, pull, pull 04:22 your shoulder blades out, 4, 5, 6, 7, 8, 9, 10. 04:29 Alright, let's move behind the chairs again. 04:32 Let's push them little bit forward. 04:38 Alright, what we are gonna do is we gonna do 04:40 our back. We can start by doing our exercise 04:42 or reach out and pull and pull and pull, good, 04:51 do 20 of them, 6, 7, 8, 9, 10, 11, 12, 05:05 13, 14, 15, 16, 17, 18, 19, and 20. 05:17 Turn around and pull, pull, pull, it's 4, 5, 6, 7, 8 05:30 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. 05:47 Push your chairs forward just little bit more. 05:49 Okay, lean forward, just push down. 05:52 If you don't have enough room 05:54 then you can push forward little more. 05:55 Down, and we gonna lean forward like this, 05:59 and back down and up and down, and up and down, 06:10 and up. 10 more, it's 1, and 2, 3, 4, 5, 6, 06:31 7, 8, 9, 1 more time 10. Now down and hold, hold it, 06:43 hold it, 10 seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 06:54 Good. Alright. Pull it back little bit. 06:59 Put your arm up over the head. Pull, hold it, 07:16 10 more seconds; 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 07:17 Switch over and pull and pull 10 more seconds; 07:22 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 07:33 Alright I want you two to stay back there, 07:35 so that we have little more room. 07:36 Put out the arms out. 07:37 Let's do arm circles. And make them larger, 07:45 and smaller, and larger, and small. 07:55 Now reverse it, and reverse it, and reverse it, 08:19 make them bigger, down straight, down straight, 08:27 straight them out Rick, smaller. 08:30 And go to front, and larger, and small. 08:43 Back and front, byre hold and back. 08:51 We are not holding it, just we would byre the hold. 08:54 Okay, now we wait, arms out straight, 08:58 and up, Rick up higher. 09:01 Here we go, keep the palms flat down. 09:03 Who those at home, if you need to drop 09:06 your arms, okay. You guys hang in there. 09:10 There is 15 seconds. Good. It always feels really good 09:16 when we put our arms down. 09:17 Like Will was telling me one time he wanted to try this 09:20 for 2 minutes, although just go for 1 minute. 09:25 It's 30. Or else today you want to do 2 minutes. 09:29 Yes, 2 minutes. I think we just go on there. 09:35 40, 4, 5, 6, 7, 8, 9, 50, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 09:56 good. Just roll the shoulders up and around. 10:07 And so 7 more; 1, 2, 3, 4, 5, 6, and 7, other way. 10:17 around, And so 7 more; 1, 2, 3, 4, 5, 6, 7. 10:36 Bring arm up across, pull, 10 more seconds; 1, 2, 3, 10:47 4, 5, 6, 7, 8, 9, 10. Across, hold 10 more seconds; 11:01 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 11:12 Alright, let's have a sit in the chair. Just put it over 11:15 little bit Will. We are gonna lean forward. 11:20 Palm up. We are gonna curl the arms 11:25 slowly and back down, up slow, good, 11:29 and all the way down, slow, down, it's 4, 11:35 and 5, keep my pace, 6, 7, slow 8, 9, 11:50 slow, 10, 11, 12, 13, good, 14, 15, 16, 17, 12:13 3 more 18, 19, 20. Switch over. 12:22 Curl, 2, 3, 4, little slower, 5, 6, 7, 8, 9, 10. 12:44 1, 2, 3, 4, slow 5, 6, 7, 8, 2 more 9, 10. 13:03 Shake them out. Okay, put some air 13:07 in and out, in and out, 2 more in and out, 13:19 1 more time in and out. 13:24 Okay, fellows we are gonna do some bench dips. 13:27 Let me get around behind here, 13:30 so I can block the chairs for you. 13:32 I wanna make sure they don't slide. 13:33 Go and stand up Will, and pull this too back 13:36 well you use these 2 chairs. 13:37 Rick will be on this one, Will you will be on that one. 13:40 Right, go and get position. 13:43 Your hands gonna need to be on side or to the front. 13:46 Okay, low yourself down and push up, good, 13:53 and up, good. Low yourself down. 13:54 This is a fairly aggressive tricep exercise. 13:57 You can also do this with your legs bent 14:01 if you need to that will make it easier. 14:03 Because you can actually help push yourself up 14:05 with your legs trying to way up, 14:06 and up, and up, and up, and up, up, up. 14:16 Go and rest a moment. Right, good. 14:23 Guys look like you are resting well. 14:25 Its time to go away Get back up a position. 14:28 I understand you do one more set of ten. 14:32 Okay, go. 1 and 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 14:49 Alright, let's bring arm up over the head again 14:52 because we can also stretch tricep in that way, and pull. 14:56 Hold that for 10 more seconds; 15:02 1, 2, 3, 4, 5, 5, 7, 8, 9, 10. Switch sides. 15:12 Hold 10 more seconds; 1, 2, 3, 4, 5, 6, 7, 8, 15:26 9, and 10, good. Okay, let's put the chairs in position. 15:32 Get them little more. Let's have the seat back down 15:37 there. And we are gonna do leg extension. 15:41 Let's go one leg at a time. And up and down, 15:46 you are having one leg over the top. 15:48 Try and maximize our resistance. 15:58 10 more; 2, 3, 4, 5, 6, 7, 8, 9, 10. 16:12 Switch over up. 2, 3, 4, 5, 6, 7, 8, 9, 10, 16:26 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, good. 16:39 We stand up. Cross the arms. Now another thing we can use 16:44 the chair for a gauge for our deeply squat, 16:46 so squat down, so you just barely feel it 16:49 and back up, down, don't sit in it, just barely touch in. 16:55 Down, good, down, up, down then up, down then up, 17:06 down, up, up, up. 10 more; 1, 2, 3, 4, 5, 6, 7, 8, 9, 17:38 and 10. Good job. Let's come behind the chairs. 17:43 Put one leg up back behind you 17:49 and curl the leg up, 2, 3, we are into 30, 17:54 4, 5, 6, 7, 8, 9, 10, 11, 12, keep the leg up 14, 15, 18:12 16, 17, 18, 19, 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 18:33 Switch and up, 2, 3, 4, 5, 6, 7, 8, 9, 18:46 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 10 more, 19:01 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 19:15 Now, while you have to hold the chair, 19:17 reach back and grab the ankle and stretch your quadricep. 19:19 Good.Hold that. 10 more seconds 19:32 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch 19:43 and hold 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 20:04 and 10. Will push your chair up little further. 20:07 Okay, both you and Rick, that one fine Rick. 20:09 Put your leg up on here. Then we straight legged 20:13 and you gonna stretch your hamstring that way. 20:19 Okay, you forward into it. Good and hold out. 20:27 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 20:39 Switch over and hold 10 more seconds; 20:50 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 21:02 Okay, let's get them all in even position again. 21:04 Come back to the edge. Let's do some calf raises, 21:10 get them down on the toes. Good. 21:25 And let's go 20 more. It's 4, 5, 6, 7, 8, 21:37 9, 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, alright. 21:52 Push your chair forward, and use that, 21:54 so you can stretch your calf back. 21:56 Press it down to the floor. 10 more seconds, 22:03 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 22:14 Switch over. Press your heel to the ground 22:16 and hold. 10 more seconds, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 22:33 Pull your chair back. Alright, give yourself enough room, 22:36 so you can get down there and do some crunches 22:37 and put our legs up on the chair. 22:40 This will allow us to not worry about position 22:46 of our legs. Put those in good position. 22:48 Put those in good position. Switch your hips 22:49 in little cross Rick. Okay, hands behind your 22:52 neck and crunch, we can go 50 of them 22:55 , 3, 4, 5, 6, 7, 8, 9, there is the first 10, 23:06 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, good, 23:18 you are looking good. 2, 3, 4, 5, 6, 7, 8, 9, 23:27 30, 1, 2, 3, 4, 5, 6, 7, 8, 9, 40, 23:40 1, 2, 3, 4, 5, 6, 7, 8, hold the last one up. 23:50 Up and hold, good. 10 more seconds. 1, 2, 3, 4, 5, 6, 24:00 7, 8, 9, and 10, good. Come on up. 24:07 Let's put the chairs back in position. And we have a seat. 24:13 Put your chair up and over there you go. 24:15 Alright, we are gonna do little neck work. 24:18 Start from side to side. Put your head on 24:20 one side of your head. Push it over and back, 24:23 over and back. And 10 of them. It's 4, 5, 6, 7, 8, 24:37 9, and 10. Switch, push, and push, 24:45 and push, and push, push, push, push. 3 more, 1, 2, 3. 25:00 Hands behind your head. Lay back. 25:03 Look out and forward, up and down, up and down, 25:11 up and down, up and down, up and down, up, look up 25:20 and down, look up and down, up and down, 25:25 up and down, good. Side to side. 25:26 Turn, and turn, and turn, turn, good. 25:33 10 more, 1, and 2, 3, 4, 5, 6, 7, 8, 9, and 10. 25:53 Sit forward, you can push the legs out and in, 25:57 out and in, out, out, 6, 7, 8, 9, 10, 11, 12, 26:15 13, 14, 5 more, 1, 2, 3, 4, 5. 26:27 And inside now. Squeeze in and out, in out, 3, 4, 26:34 5, 6, 7, 8, 9, 10 more. 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 26:58 Good. Alright, fellows. Well done. 27:00 The more is better philosophy in exercise 27:07 is not a healthy one because when you do too much, 27:09 you cutting your recovery time. 27:11 The largest muscle groups in the body, 27:14 the fast food fibers. Once are exerted, they need rest, 27:17 not such an important part of God's whole creation. 27:20 He set aside the Seventh Day 27:22 because he knew that there is a time 27:23 were we actually needed just to rest our body 27:26 and that time period helps us to recover. 27:28 That's the same thing with exercise. 27:30 Work hard. Do your best, you can. 27:33 But don't worry about going for so much. 27:36 Truly in the world of exercise less is really better. 27:39 As long as, we are rest, it's intensified, 27:42 well thought out exercise. 27:44 Remember do it for the right reason. 27:46 Philippians 4:13 says, I can do all things 27:49 through Christ who strengthens happy exercise. 27:51 I will look forward to see you next time. |
Revised 2022-06-01