Participants: Dick Nunez
Series Code: BAS
Program Code: BAS000114
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use 00:05 improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:15 Circuit training is a fun fascinating 00:17 effective way of working out, 00:18 that's what we are going to do next 00:19 on Body and Spirit. 00:50 Hello, I am Dick Nunez, Exercise Physiologist 00:52 and Principal of Miracle Meadows and Mountain 00:53 State Leadership Academy in West Virginia. 00:55 Welcome to Body and Spirit. 00:57 Today we are going to do a circuit training program, 01:00 we are going to be mixing exercises from 01:01 the lower and the upper body. 01:03 We are going to do this to give a nice 01:04 exercise effect, we will get the heart 01:06 pumping nicely and it will give us a good 01:08 fatigue factor. Without wasting anymore time 01:11 let's go right at it, helping me out today 01:13 will be Kim and Madison. 01:14 Kim is a student at Miracle Meadows, 01:16 Madison at the Mountain State Leadership Academy. 01:22 Okay, ladies lets warm-up a little bit first 01:24 and we are just do some arm circles 01:32 and five more 1, 2, 3, 4, 5 01:39 and up around the other way. 01:46 Five more 1, 2 I sense the anticipation 01:50 behind me already, 4, and 5, good. 01:55 Alright ladies, hit the deck, 01:56 lets do some push ups. Regular ones, go, good 02:05 2, 3, 4, 5, 6, 7, 8, 9, 10 more. 02:16 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 good. 02:27 Up on your feet, alright cross your arms 02:30 across your chest and squats. 02:34 20 of them, and 2, down a little deeper 3, 4, 5, 02:42 6, 7, 8, 9, deeper 10, 11, 12, sink down Madison 02:53 13, 14, 15, 16, 17, 18 two more 19, 20 good. 03:05 Back on push up position, this time off your knees 03:10 and go, good 2, 3, 4, 5, 6, 7, 8, 9, 10 more 03:25 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 03:37 Back on your feet again, 03:41 cross your arms across the chest and squat, 03:45 20 more 1, 2, 3, 4, 5, 6, down 7, 8, 9, 10. 04:01 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 04:18 Reach out, grab a hold of your wrist, 04:20 pull back and out. Lets do 20 of those 04:23 each way out, give yourself some resistance 04:27 3, 4, bring your shoulder blade back as you do it 04:30 5, 6, good 7, 8, 9, 10, reach out 11, 12, 13, 04:44 14, 15, 16, 17, 18, 19, 20. 04:53 Switch around, good 3, 4, 5, 6, 7, 8, 9, 10, 11, 05:11 12, 13, 14, 15, 16, 17, 18, 19, 20 good. 05:23 Hands on your hips, lunges. Oh, no. 05:30 Good, there's 2 and 2, 3 and 3, 4, 05:39 we're gonna try and do 20, 05:42 5, 6, 7, 8, 9, half way there and 10 more 06:05 1, and 2, 3, 4, 6, and 7, 8 and 9, and 10 good. 06:36 Alright, Kim we need our towels. 06:48 Alright, grab it like you are grabbing a 06:51 baseball bat on the end of the knob, 06:53 grab underneath it, we're gonna raise up 06:55 and come back down again, out to the side. 06:59 Okay, 20 of those good and 10 more 1, 2, 3, 07:22 4, 5, 6, 7, 8, 9, and that's right. Reverse it, 07:33 again grab it like your grabbing the end of 07:35 your bat and raise it up and raise, 07:39 guys see if you can get your sequence here 07:42 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 08:00 16, 17, 18, 19, 20 good. 08:07 I will take the towels; 08:09 let's come back on the edge. 08:10 Put your hand on my shoulder; 08:12 let's do some toe raises. 08:17 Good, when we do our circuit training. 08:21 We are just going from one exercise to the next. 08:23 If you have to stop at home 08:24 and rest a little bit that's okay. 08:28 We'll be doing probably about 10 more minutes or so 08:30 of back and forth exercise, 08:32 then we'll go into a stretching time. 08:43 Good and 10 more, 1, 2, 3, 4, 5, 6, 7, 8, 09:05 9, 10 good. Here's your towel back, 09:11 drape it over your hand like this, 09:14 grab your palm up and curl and down, 09:19 curl and down, lets do 20 of them. 09:23 Good, all the way down, 4, and 5, and 6, 7, good 09:32 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 09:50 19, and 20. Other side, 09:53 again drape it over thumb side, 09:56 good, okay, 09:57 your fine drape it out to the outside Madison. 09:59 Okay, good, good, 7, 8, 9, 10, 11, 12, 13, 10:18 14, 15, 16, 17, 18, 19, and 20 good. 10:28 Take the towels, put a hand on my shoulder, 10:32 put one leg out, lets do leg curls. 10:36 And up, up, keep going, let's do 30 of them. 10:45 8, 9, put the leg out a little more 10, 11 good, 10:50 12, 13, 14, 15, 16, 17, 18, 19, 20. 11:02 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 30, good. 11:15 Switch sides and up and up, good 5, 6, 7, 11:26 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19. 11:42 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 good job. 11:58 Here's your towel back. Alright lets grab here 12:02 and under over the head, 12:05 let's do some towel presses. Okay. 12:07 Press up. Okay. How do I grab? 12:09 You grab like this, start here, 12:15 start here, you start here. 12:20 Oh my goodness, okay, there we go. 12:22 Then under, okay, up over the head, 12:25 there we go, good. 12:28 Thank you Nunez. You're welcome Kim, 12:30 keep going. There's 9, 10 more 1, 2, 3, 4, 12:48 5, 6, 7, 8, 9, 10. Switch over, 12:57 okay go, 2, 3, 4, 5, 6 way up 7, 8, 9, 13:13 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 good. 13:28 Alright, while we're up. 13:30 Lets do some shoulder rolls, 13:36 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10. 13:49 Other way, round, round 3, 4, 5, 6, 7, 13:59 8, 9, 10, five more 1, 2, 3, 4, 5. 14:08 Okay, on your, lay down on your backs, 14:14 put one leg out straight, raise it up 20 times, 14:19 up and down, good, 14:28 put it straight the whole time 9, 10, 11, 14:32 12, 13, 14, 15, 16, 17, 18, 19 then slightly 14:43 and keep the same bend the whole time 3, 4, 5, 14:50 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 15:02 keep the same bend Madison 17, 18, 19, 15:07 and a little more, okay and go up 2, 3, 4, 15:14 5, 6, 7, 8, 9, 10. 10 more 1, 2, 3, 4, 15:26 5, 6, 7, 8, 9, 10 good, put the other leg out 15:34 straight raise 2, 3, 4, 5, 6, 7, 8, 9, 10, 15:47 11, 12, 13, 14, 15, 16, 17, 18, 19, 15:57 then slightly way up and up, up 4, 5, 6, 16:07 7, 8, 9, 11, 12, 13, 14, 15, 16, 17, 18, 16:20 19, 20. Bend a little more up, up, up, up, 16:27 up, up, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16:40 16, 17, 18, 19, 20 good. 16:47 Alright, hands behind the neck, roll your hair, 16:51 let's go crunches. 16:58 Good, lets do 20, 11, 12, 13, 14, 15, 16, 17, 17:13 18, 19, okay bring your feet off the floor, 17:17 cross at the ankles, put the knees bent. 17:20 Okay, go 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 17:34 13, 14, 15, 16, 17, 18, 19, 20. 17:42 Legs straight up and go, 1, 2, 3, 4, 5, 6, 7, 8, 17:53 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. 18:05 Over on your abdomen, hands behind your back, 18:11 lift up, hold, down, lift up, hold down, up 18:17 and hold down, up down, up down, up down, 18:26 up down, up, there's 8, up 9, up 10, up 11, 12, 18:40 13, 14, 15, 16, 17, 18, 19 up and hold 18:53 for 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 19:03 Push up under your arms, 19:05 good, stretch and hold that. 19:12 And 10 more seconds 1, 2, 3, 4, 5, 6, 7, 19:22 8, 9, 10. Lay on your side; 19:27 get a hold of your leg, pull and a 10 count 19:38 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10. 19:49 On the other side, 19:58 pull, pull back and hold for 10, 1, 2, 3, 4, 20:12 5, 6, 7, 8, 9, 10. Sit up, 20:22 okay, legs apart, go off to the left side, 20:25 pull, hold and hold for 10 more 1, 2, 3, 4, 5, 20:42 6, 7, 8, 9 and 10. Switch and pull, 20:51 2, 3, 4, 5, 6, for 15, 7, 8, 9, 21:01 10 five more 1, 2, 3, 4, 5. 21:07 Reach forward way out, good, hold, hold it; 21:13 hold it, 10 more 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 21:27 Okay up on your feet, 21:31 okay, hands behind your head 21:34 and stretch back, lean back. 21:39 Okay and hold, where you going Kim? 21:45 Laying back. 10 more 1, 2, 3, 21:51 4, 5, 6, 7, 8, 9 and 10. 21:59 Reach across and pull, 22:06 pull your shoulder blades out 22:09 and hold that for 10 more 1, 2, 3, 22:13 4, 5, 6, 7, 8, 9 and 10. 22:21 Arm up over the head and pull 22:30 and hold for 10 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 22:42 Switch, pull, good. Now steady, 22:50 now jerk on it, just steady, 22:53 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 23:06 Breathe, bring arm across; 23:12 okay make sure you get some good breaths 23:14 of air while you do this still. Pull, 23:21 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 23:32 Switch it around and pull, 23:43 10 more and 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 good. 23:57 Alright let's look up and down, up and down, 24:03 up and down, up and down, up and down, 24:12 8, seven more 1, 2, 3, 4, 5, 6, 7. 24:26 Side to side, 2, 3, 4, 5, 6, 7, 8, 9, 10. 24:44 Five more, 1, 2, 3, 4, 5. 24:53 Turn and turn, turn, turn, good, 25:05 10 more each way 1, 2, 3, 4, 5, 6, 25:17 7, 8, 9,10. Hands behind the back, 25:24 crunch over, bend over, up, lay back, crunch, 25:29 over, up and back, over, up and back, 25:35 again up, back and up and back, up and back 25:45 and up and back, keep going. 25:52 10 more, there is 1 and 2 and 3, 4, 5, 26:06 6, 7, 8, 9 one more time and 10 good. 26:18 Let's turn and turn and turn, good. 26:32 And we are going to do 10 more, 1, 2, 3, 26:42 4, 5, 6, 7, 8, 9, and 10 good. 26:57 Alright ladies, thanks a lot, we're all done. 27:02 Circuit training is one of just many ways to work out. 27:04 Really what you are looking for is 27:06 a regular routine which you can stick with, 27:08 something you can enjoy. You may need to do 27:11 some alterations to your work out, 27:13 just so you have some variety. 27:14 That's what we tried to do here on the 27:16 Body and Spirit show, we try and give you a 27:18 wide range of exercise programs. 27:20 Knowing that not every program is going to be 27:23 the one that's going to be your favorite, 27:24 but hopefully within all of them 27:25 there is going to be something you really enjoy. 27:28 But open your mind, look at various 27:30 ways of training, but most of all do it 27:32 for the right reason, not for reasons of vanity 27:34 or self glorification, but do it to the glory 27:37 of God. Because he has asked us 27:39 to take care of these vessels he has given us 27:41 to contain his Holy Spirit. 27:43 Remember whatever we train, 27:45 whatever we do claim the promises. 27:47 Philippians: 4:13 says, I can do all things 27:50 through Christ, who strengthens me. 27:52 God bless you, keep exercising, 27:54 see you next time. |
Revised 2014-12-17