Participants: Dick Nunez (Host), Alex Hinez, Jonathon Hopkins
Series Code: BAS
Program Code: BAS000134
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00:02 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. 00:14 There is lots of great ways to exercise and 00:16 one of the fun way is the ten second workout. 00:18 If the things going that last for ten 00:19 seconds guess again. Stay tune and find out 00:22 what's all about next on Body and Spirit. 00:51 Hello I'm Dick Nunez, Wellness Director 00:52 of the Black Hills Health and Education Center. 00:54 Welcome to Body and Spirit. 00:56 In my career, I've done all sorts of workouts; 00:58 in fact, I used to workout seven days a 01:00 week, four hours a day and workout with such 01:02 notables as Arnold Schwarzenegger, 01:04 but during my time the most intensive workout 01:07 I've ever found is a ten second workout 01:08 because it really requires you to control your 01:11 muscles through the whole workout. 01:13 And lot of people don't like doing it because it's hard. 01:16 Now this may not be a workout for everybody, 01:18 but we have to try and give workouts to cover 01:21 a wide range of people. Sometimes you do 01:23 chair, chair exercises, the people can't get 01:25 around very well or we do modified workouts 01:28 for those who have had heart disease, but this is 01:29 a workout for those who really wanna work 01:32 hard and so you might try and modify 01:34 somewhat and we are trying to talk to you 01:35 about doing that, but overall this is gonna be 01:38 intense workout that I might use a couple of 01:40 very fit people and even still, I guarantee before 01:43 we are done they will be tired. 01:46 So, ready to get started. Helping me out today is 01:48 Alex Hines, who is a physical therapist 01:50 from Wenatchee, Washington and Jonathan Hopkins, 01:53 who is a fitness trainer from the Black Hills 01:55 Health and Education Center. 01:57 Well, fellows the one part of the workout that 02:00 will be somewhat easy, so warm up. 02:02 Let's do that, that's about all it's gonna be 02:05 easy because everything else is gonna 02:06 be a little bit tough. Enjoy it while it lasts. 02:08 Enjoy it while it lasts. But you are gonna love 02:12 the feeling after effect. Both these guys like to 02:15 workout. Let's go the other way and up and 02:20 around, and up and around, and up and 02:23 around, oh! That's enough. We are ready to go. 02:26 Okay, when we do 10 second workout, what 02:29 we do is we do 10 seconds down and we 02:31 do 10 seconds up. Now when we do this type of 02:34 workout it forces you to use the fast twitch 02:37 fibers and that's what seems unusual because 02:40 if we do something really fast, we are 02:42 actually using slow twitch fibers and that's 02:44 what throws people a lot because we are 02:45 using the oxygenated fibers by doing fast, 02:48 fast repetitions. We do slow repetitions, 02:50 we actually use the fast twitch fibers, which 02:53 truly throws people off because I think we do 02:54 really slow reps it's gonna make a slower. 02:57 Now, that's not the case, when I trained 02:58 basketball players, I make them do 03:00 10 seconds repetitions and I would seem start 03:03 to jump out the gym, in fact, they would 03:04 increase a vertical jump a foot in a year. 03:07 Now, I don't know if I could do that what 03:08 Danny Shelton's jump, but for most people 03:11 I can really help them jump a lot higher. 03:13 Okay, let's get down on the floor we gonna start 03:15 with some pushups. Get in pushup position. 03:18 We gonna do 10 seconds down, 10 seconds up and ready, 03:21 and 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 03:38 8, 9, 10, down slow 1, 2, 3, 4, 5, keep the pace, 03:46 keep the pace nice and slow, and start up nice 03:50 and slow. For those at home, you may have to 03:53 do these off your knees or you may need to do 03:55 them against the wall because it's really 03:57 intense to do them from the floor 7, 8, 9, 10 and 04:02 down 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 04:19 7, 8, 9, 10 and down 2, 3, 4, 5, 6, 7, 8, 9, 10 and 04:33 up 2, 3, 4, 5, come on 6, 7, 8, 9, 10, alright, Jonathan. 04:43 Okay, up on the feet, excellent, excellent, 04:47 excellent, okay put your hands around your back 04:49 let's stretch the chest. You feel good, don't you? 04:53 Oh! Yeah. After this, after the 04:55 races I'll tell you what. Okay, and bring it across. 05:02 I almost feels like a work on itself don't we. 05:05 Feels very good. Okay and back behind. 05:08 The thing about 10 second repetitions, 05:10 it gives you a feeling like no other workout 05:12 in fact there is times you just get addicted to 05:14 it wanna do it more and more and more, okay, and across. 05:23 Okay and relax. Now what we are gonna do is 05:28 we are gonna do the modified pull up. 05:30 For those at home this is a tough exercise to do, 05:33 but you might be able to do by just putting a 05:35 stick across or broomstick across 05:36 couple of chairs. So, Jonathan, I'm have you 05:39 lay on the floor and lay on your back there and 05:42 Alex you are gonna act, there is a brace for him 05:44 and we are gonna do a 10 seconds reps, doing 05:47 a pull up, straighten your legs out Jonathan, 05:49 okay, get yourself most comfortable for your. 05:51 Are you okay with the hand position there? 05:53 Okay, ready, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 06:07 4, 5, 6, 7, 8, 9, 10, and up 2, 3, 4, 5, 6, 7, 8, 9, 06:23 10, and 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 06:39 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 and up 06:56 2, 3, 4, 5, 6, 7, 8, 9, 10, and 07:05 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 07:14 Okay, let's reverse it. 07:21 Okay, as you could hear them, you could hear 07:24 part of Alex encouraging Jonathan 07:25 as they are going, this is very hard work. 07:30 Okay, and ready, and up 1, 2, 3, 4, 5, 6, 7, 8, 07:40 9, 10, and 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 07:56 5, 6, 7, 8, 9, 10, and 1, 2, 3, 4, 5, 6, 7, okay, are 08:11 you getting regrip here, okay, and up 1, 2, 3, 4, 08:17 5, 6, 7, 8, 9, 10, and down 1, 2, 3, 4, 5, 6, 7, 08:30 8, 9, one more time, up 1, 2, 3, 4, 5, 6, 7, 8, 9, 08:42 10 and down 1, 2, 3, 4, 5, 6, 7, 8, 9, good job, 08:52 good job, alright fellows. Okay, Alex you get our 08:57 towels for us please. Now since we don't 09:01 have weights, we are gonna use our towels to 09:04 the advantage of training our 10 seconds 09:06 reps with our shoulders and in order to do that 09:09 we are gonna grab our towel like this. 09:11 Get it just little bit underneath and we are 09:12 gonna have to focus on doing it hard, I mean 09:15 we will have to give ourselves a lot of work 09:18 and to do that we are gonna have to force the 09:20 other hand to do work as well. So, let's go up 09:22 slow, 2, 3, 4, 5, 6, 7, 8, 9, 10, and down 1, 2, 3, 09:34 pull hard, 4, 5, 6, 7, 8, 9, 10 and up 1, 2, 3, 4, 09:46 5, 6, 7, 8, 9, 10, work it down, 2, 3, 4, 5, 6, 7, 8, 10:00 9, 10, and up 1, 2, 3, 4, 5, 6, 7, up, up, now 10:11 down 2, 3, 4, 5, 6, 7, 8, 9, 10, and up, 1, 2, 3, 4, 10:24 work it 5, 6, 7, 8, 9, and 10, and down, 1, 2, 3, 4, 10:35 5, 6, 7, 8, 9, one more, up, 2, 3, 4, 5, 6, 7, 8, 9, 10:49 10, and down 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 11:00 Okay, other side, grab the towel, okay, we are 11:05 ready, let's do it up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11:15 and down, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, and up, 1, 11:27 2, 3, 4, 5, 6, 7, 8, 9, 10, and down, 1, 2, 3, 4, 5, 11:41 6, 7, 8, 9, 10, and up, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, 11:55 and down, 1, 2, 3, 4, 5, 6, 7, 8, 9, two more, and 12:05 up, 2, 3, 4, 5, 6, 7, 8, 9, 10, and down, 1, 2, 3, 4, 12:19 5, 6, 7, 8, 9, 10, and up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 12:34 10, and down, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good. 12:46 Won't be able to do a lot of instructing on this 12:48 one for you at home because I'm gonna be 12:50 busy counting these off and making sure we 12:53 gone through a good workout that takes care 12:55 of our shoulders pretty well and so now we are 12:57 gonna go after biceps and we gonna have to 12:59 put ourselves through some, some tortuous 13:02 endeavors here as well. So, we are gonna put it, 13:05 put it over. We are gonna grab underneath 13:08 and get ready they really go for it guys, 13:10 okay, ready, up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 and 1, 13:21 2, 3, 4, 5, 6, 7, 8, 9, 10, and up, 1, 2, 3, 4, 5, 6, 13:35 7, 8, 9, 10, and 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10 13:48 and up, 2, 3, 4, 5, 6, 7, 8, 9, 10, and down, 1, 2, 14:00 3, 4, 5, 6, 7, 8, 9, 10, and up, 2, 3, 4,work it, 14:12 5, 6, 7, 8, 9, 10, and down, 2, 3, 4, 5, 6, 7, 8, 14:25 9, 10, and one more up, 2, 3, 4, 5, 6, 7, 8, 9, 10, 14:36 and down, 1, 2, 3, 4, 5, 6, 7, 8, 9, and 10, good. 14:46 Okay, shake that out, okay. 14:49 Let's go the other side now, pull it over and 14:53 let's go up, 2, 3, 4, 5, 6, 7, 8, 9, 10, and down, 1, 15:05 2, 3, 4, 5, 6, 7, 8, 9, 10, and up, 1, 2, 3, 4, 5, 6, 15:19 7, 8, 9, 10, and down, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 15:32 and up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, and down, 1, 15:44 2, 3, 4, 5, 6, 7, 8, 9, 10, and up, 1, 2, 3, 4, 5, 6, 15:59 7, 8, 9, 10, and down, 1, 2, 3, 4, 5, 6, 7, 8, 9, one 16:12 more up hard, pull, and pull, pull, pull, pull, 6, 16:19 7, 8, 9, and down, 1, 2, 3, 4, 5, 16:27 6, 7, 8, 9, and 10, good. 16:35 Alright, those towels have had a workout. 16:40 Not us, not us of course. Okay, we are gonna do 16:45 some what it called was a modified pushup that 16:48 I actually came up with myself I don't see 16:49 anybody else do it, so I guess I can take credit 16:52 for coming up with it. So, Jonathan I would 16:54 like you to go ahead and do it since we are 16:56 doing it off of a 10 second. I'm actually 16:58 gonna have to go off your knees, which I know 16:59 is not typical for you, but this is a hard 17:02 exercise and so this is one, you won't have to 17:05 do 10 second at home, you don't want to, I will 17:08 give you little more room here so you can 17:09 straighten your body out, okay, get your hips 17:11 down, okay, ready and up, 1, 2, 3, 4, 5, 6, 7, 8, 17:22 9, 10, and down, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, and 17:34 up, 2, 3, 4, 5, 6, 7, 8, 9, 10, and down, 2, 3, 17:46 good keep that pace, you can see all the 17:48 triceps are really working there, 7, 8, 9, 17:52 10, and up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, and down, 18:03 1, 2, 3, 4, 5, 6, down, down, down, down, 18:13 start back up, 2, 3, 4, 5, 6, 7, 8, 9, 10, and down, 18:24 2, 3, 4, 5, 6, 7, 8, 9, down, down, now up, 1, 18:35 2, 3, 4, 5, 6, 7, 8, 9, I'll bring it back down, 18:44 down, try to straighten your hips out little bit 18:46 more there you go, down, and I don't have 18:49 you hold that now Jonathan, down little 18:51 more, hold that for ten, 1, 2, 3, back up, 3, 4, 5, 19:01 6, 7, 8, 9, 10, good. Makes little bit hard to get up. 19:12 Jonathan likes that exercise though. 19:15 Okay, Alex, oh! I just helping Jonathan 19:18 guess, okay, you are just being more support 19:21 there, that's right, okay, okay, okay ready start 19:26 up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, and down, 1, 2, 3, 19:39 4, 5, 6, 7, 8, 9, 10, and up, 1, 2, 3, 4, 5, 6, 7, 8, 19:53 9, 10, and down, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, and 20:05 up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, and down, 1, 2, 3, 20:18 4, 5, 6, 7, 8, 9, and 10, and up, 1, 2, 3, 4, 5, 6, 20:30 7, 8, 9, 10, and down, 1, 2, 3, 4, 5, 6, 7, 8, 9, one 20:44 more time, up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, good 20:53 job, Alex. Excellent, excellent, excellent. 20:59 Okay, now as fit as these guys are. What's that? 21:04 Does that help my grandma fat? 21:06 Yeah. It helps the grandma fat big time. 21:08 Okay. So, grandma wave bye, bye, thank, 21:11 get that right now, okay. Okay, grandma, bye, bye. 21:13 These guys are both very fit obviously they 21:15 will have to be in order to take this type of 21:17 workout and already you can see both of 21:19 them are respiring, they are breathing hard, 21:22 and are having a lot of fun doing it even 21:23 though they are working hard, they are 21:25 smiling and again for you at home this might 21:27 be a little bit too intense, but you don't 21:29 have to do the 10 second all the way 21:30 through, and even with as strong as these guys 21:33 are on that modified pushup, I just had them do. 21:36 They had to do off their knees because they 21:37 wouldn't get very far, now they done it in a 21:39 regular military style. So, now we are gonna 21:42 go into squats and so, I'm gonna get, have you 21:44 guys get in position here, and we are gonna 21:47 try and get nice and deep on it. Just go 21:48 ahead and stand next to each other. 21:49 We are gonna squat down, okay, hands in 21:52 position, okay, ready, squat, 1, 2, 3, 4, 5, 6, 7, 22:00 8, down, down, down, now start up slow, 1, 2, 22:07 3, 4, 5, 6, 7, 8, 9, stop, down, 2, 3, 4, 5, 6, 7, 8, 22:23 9, down, down, up slow, 1, 2, 3, 4, 5, 6, 7, 22:33 8, 9, 10, and down, 2, 3, 4, 5, 6, 7, 8, 9, 10, up, 2, 22:49 3, 4, 5, 6, 7, 8, 9, 10, and down, 1, 2, 3, 4, 5, 23:02 6, 7, 8, 9, 10, and up, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 23:17 and down slow, 2, 3, 4, 5, 6, 7, 8, 9, 10, up 23:28 slow, 1, 2, 3, 4, 5, 6, 7, 8, 9, one more for 1, 2, 23:40 3, 4, 5, 6, 7, 8, 9, 10, then up, 1, 2, 3, 4, 5, we 23:53 gonna stop right there. We gonna hold for 20. 23:59 Five, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 24:13 alright 20, good job guys, Okay, let's stretch out. 24:18 Put your hand on my shoulder and get a hold 24:21 of your quadriceps. You guys run in a good 24:23 stretch right now. Now for you ladies at home, 24:28 who have your husband walk by when you are 24:30 doing Body and Spirit and he say, oh! That 24:32 looks way too easy for me to do. Well, pick up 24:35 this particular tape for Christmas or for their 24:38 birthday and have them try it and see if they are 24:40 still saying that after it's all done. 24:43 Guarantee they want. Alright, let's switch sides 24:51 because I know how much exercise 24:53 Jonathan does and I can imagine that Alex you 24:55 do quite a bit as well. We have a place in 24:58 South Dakota, Harney Peak, which is the 25:00 highest point between the Rockies and Swiss Alps. 25:03 And Jonathan does that for a fun 25:05 Saturday afternoon walk. 25:11 Okay, relax, and step out and lean forward, 25:17 stretch your hamstring there. 25:20 How high is Harney Peak, Jonathan? 25:21 7,242 feet. And you know all those 25:24 feet very well too, don't you? 25:25 Yeah, the last one. Okay, good and let's 25:33 switch sides now and hold that. 25:49 Okay, fellow let's do one more stretch. 25:51 Let's stretch out to step out to side and stretch 25:53 inside of the thigh. Keep the chest up. 25:57 Hold that stretch. It is good to stretch after all 26:04 that doesn't it? Five more seconds, 4, 3, 2, 1, 26:12 good, and switch over, 26:22 and five more seconds, 1, 2, 3, 4, 5. Alright, 26:29 guys we've done, good job. Thank you. 26:34 There is a lot of great ways to workout. 26:36 I've tried lots of different routines in my 26:37 life and as I said, I've gone from everything 26:39 from seven days a week, four hours a day 26:41 to three times a week for 15 minutes. 26:44 And the three times a week for 15 minutes is 26:45 actually what I've stayed with now for the 26:47 last 11 or 12 years and was one I used to get up 26:50 to the 500 pound bench press. It isn't how much 26:52 you do, it's the quality of what you do, so you 26:56 get people doing all sorts of long workouts, 26:58 they don't get lot out of it. And you know there is 27:00 really no magic amount. Lot of people say we 27:03 have to do three sets of 8 to 12 repetitions. 27:06 Who made that rule up, you can get benefits 27:08 from all sorts of different routines. 27:10 This 10 second routine has been one to be 27:12 found very, very intense and gives you lots of 27:15 great benefit and you can go at your own pace 27:17 even though what you saw before it was a very 27:20 intense workout. But, no matter what you do and 27:23 often times the people get into workouts they 27:24 wanna do it for self glorification 27:27 and I was there. I used to do that and 27:29 when I got to my strongest back then it 27:31 was all for self. When I got even stronger when 27:33 I did all for the glory of God, and that's what 27:35 you should do too. Just train to the glory of God 27:38 and claim his promises. My favorite one to 27:40 claim here is Philippians 4:13, which 27:43 states, I can do all things through Christ, 27:46 which strengthens me. God bless you. 27:48 Keep with exercising. I am looking 27:50 forward to see you next time. |
Revised 2014-12-17