Participants: Dick Nunez (Host), Alex Hinez, Jonathon Hopkins
Series Code: BAS
Program Code: BAS000142
|
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 before 00:10 beginning any exercise program. 00:14 If you ever wondered if you can get 00:15 an intense workout at home without equipment, 00:17 well we've got a program just for you. 00:19 It does require the use of a partner 00:21 or somebody to help you out, 00:22 but if you do this workout you will be 00:23 amazed with the results you'll get, 00:25 stay tuned and find out what it's all about 00:27 next on Body and Spirit. 00:53 Hello, I'm Dick Nunez, Wellness Director of 00:55 the Black Hills Health and Education Center. 00:57 Welcome to Body and Spirit. 00:59 Usually, I spend a lot time introducing a program, 01:02 but I am not gonna do that today 01:03 because I want to get right to the workout. 01:05 We're gonna need as much time as possible to show 01:07 you this intense workout that you can do 01:09 right in the safety of your own home. 01:11 So, we're ready to get started, 01:12 helping me out today will be Alex Hines, 01:14 who is a physical therapist from Wenatchee, 01:16 Washington and Jonathan Hopkins, 01:19 who is a fitness trainer from 01:20 the Black Hills Health and Education Center. 01:22 And Alex, I believe you lost 01:24 the coin toss backstage, 01:25 so you start. Okay, 01:28 now we're gonna start with some flies 01:31 and what we're gonna do is 01:32 we're gonna do this type of motion 01:34 and we're gonna squeeze up all the way together 01:36 and then back down and Jonathan 01:38 is gonna be applying a resistance for him. 01:40 Good, and you want to keep the chest up 01:43 as you come up, keep it up and up. 01:49 Now for those at home you can still lie on the ground 01:52 and do this motion even without resistance 01:55 or you can have some light weights 01:56 or some Clorox jugs that are filled with water 02:00 and you can do this, so you just go down 02:01 your elbows touch the ground and back up again. 02:04 How are we doing there, make him more, 02:07 let's go, come on, let's make them work, 02:09 squeeze hard good, good, 02:12 let's get five more in there. 02:15 Good, work hard, good, concentrate on the chest. 02:19 Smile. I'm smiling, I don't know about you. 02:23 Yeah. Squeeze, one more. 02:26 Up, up, up. Good job, alright, 02:30 Jonathan, you're down there. 02:34 Alex, do unto others as been done unto you. 02:41 Okay and squeeze up and up and up, good, 02:47 keep going and up, 02:54 squeeze and squeeze, keep your chest up 02:59 the whole time, squeeze up, 03:02 make sure you get a good exchange of breath, 03:04 the temptation on a workout like is 03:06 you might wanna hold your breath, 03:07 don't do that, make sure you get a good 03:09 exchange of air the whole time, 03:10 you don't want to create the valsalva, 03:12 which is gonna cause lot of intracranial, 03:14 intrathoracic pressure. Squeeze, 03:17 how many we are at? 15. 15. Okay, five more, 03:20 chest up. Good job 03:25 and squeeze and squeeze and squeeze, good job, alright. 03:36 Alright, Alex, could you get a towel for us please. 03:41 Now we are gonna do a Modified Deltoid Latissimus 03:43 workout and we're gonna do this together 03:46 and so Jonathan you go ahead and sit down there 03:48 and you're gonna be doing the pull 03:50 while Alex is gonna be doing the shoulder work 03:53 and it's gonna be a rotation exercise, 03:55 that he's been found to be very beneficial 03:57 especially in his physical therapy work. 04:00 Okay and up and Jonathan is doing the pull down, 04:03 as you see Alex is turning as he goes up 04:07 and extending, good 04:09 and this is working the shoulders. 04:15 And let's go 15 each side fellows, 04:18 very good and up and up and up, good, 04:27 good, good, you can see the muscles working 04:29 as he is doing this, this is working his 04:31 front deltoid area and while he is doing that, 04:34 Jonathan is doing a pull down back 04:36 and he is working the muscles of his upper back 04:38 and stimulating that while he is doing the pull backs. 04:41 So we got you covering two areas with this one 04:46 and it looks like a lot of fun. 04:48 Yeah, you betcha. Okay, 04:51 now they're going to go the other side, 04:53 for those at home you can be working this exercise 04:56 by just coming down and coming up 05:00 and coming down and coming up, 05:01 even though it's a very intense workout, 05:03 even though if you're not into the intensity of it, 05:06 or if you don't have a partner you can still 05:08 do the motions and then after you do this 05:10 particular one when we switch over, 05:12 you can do the other aspect that Jonathan is doing, 05:14 which is the pulling down and pulling down. 05:18 So right now what I would suggest is you do 05:20 the one that Alex is doing and come up and come up. 05:26 Oh that's nice. Good, 05:28 we had a that's nice out of that. 05:32 Good job, very good, very good, up. 05:39 Alright, we're gonna switch around, 05:46 okay now what I would suggest at home there, 05:48 while Jonathan is doing the aspect 05:50 that we just saw Alex do, 05:51 now you will be working on the pulling down 05:54 and pull down and pull down. 06:03 Pull, make him work on the way down Jonathan, 06:06 make him work, 06:12 very good, very good, keep going. 06:17 I feel like a referee at a wrestling match here, 06:20 working around, seeing who is gonna give up first, 06:24 one more, pull, pull, pull, very good, alright. 06:35 And pull, good, 06:44 as you can hear, they're having to breathe 06:46 a lot while they do this, 06:48 you need oxygenated blood to get to your muscles 06:51 in order to keep them going, 06:54 let's get up a little higher Jonathan, 06:56 on your extension there, very good, 06:58 very good and up, good, good, good and up. 07:10 And one more, good job, alright, 07:17 now I'm gonna let them rest for a second 07:18 and show a different version 07:20 of the shoulder work that we've done before. 07:22 Jonathan, why don't you go ahead 07:23 and give me some resistance down 07:24 and so what we do is we work up and down 07:26 like this and we work until we get to 07:30 a somewhat of a fatigue point, 07:32 as they push down and push down and push down 07:38 and work it up, you can't think 07:41 I'm gonna let you guys have all the fun 07:42 and then we get to a hold point 07:45 and then they try and push you back down again, 07:47 oh boy, what's he doing back there. 07:55 Well, you get the idea, okay, let's do some biceps. 07:58 Alex, go ahead and get in position, 08:07 okay and keep the chest up as you do the curl. 08:10 Okay and up and again now Alex is gonna be able 08:13 to work a little bit of latissimus dorsi. 08:14 So at home, what you should be doing at home 08:18 is doing the curl up, squeeze up, squeeze up 08:23 and squeeze up, good, good, good. 08:27 You can also get some abdominal work, 08:28 okay, help yourself up. 08:30 Okay, Alex is commenting that 08:31 the abdominal is getting a good workout there too 08:34 and of course Alex being a physical therapist 08:36 is always encouraging people to appropriate 08:38 abdominal position, let's go to 20, 08:39 let's go to 20, come on keep working good, 08:44 good, you wanna see those biceps jump into action, 08:46 lets see what we got here, come on, 08:47 very good come on, work them, work them, 08:49 work them, work them, good and pull good, 08:53 good, good, pull, excellent. Good work fellows, 09:03 is this starting to feel like a workout yet. 09:04 Oh you betcha. Okay, 09:14 now while Alex is doing his side, for those at home 09:17 you can do an exercise 09:18 where you're just pulling down, 09:19 squeeze back, pull down and up 09:23 and squeeze down and up. So you're simulating 09:26 what Jonathan is doing while Alex is going up 09:28 through his biceps, good and pull strong 09:32 and pull hard down and pull and curl and pull, 09:38 good resistance come on, let's get 20 of them 09:40 and pull good, up, up, up, up, good pull, 09:44 good, good, good, good, good. 09:48 And while you're working out together you want to 09:50 communicate with your training partner 09:51 and actually I heard Alex say 09:53 under his breath pull harder, 09:55 so he is asking for more resistance and get it up, 09:59 let him get up a little bit higher there Jonathan, 10:01 let him get up, let him get up, there. 10:03 Oh! There we go, now we're talking, good job, 10:06 keep it going. 10:12 Alright, alright, alright, very good up, 10:15 pull the towel. I think he's had about enough. 10:19 I think he's becoming a limp rag. 10:21 And as we can see, we're getting a little 10:23 sweat on the forehead already. 10:24 So, we can tell that we're getting a good workout, 10:26 how are you guys feeling so far? Good. 10:28 Excellent. Now, I want you to understand something. 10:30 As they're going through this workout, 10:31 they're loving it, I mean they truly are. 10:34 You might think as you're watching this, 10:35 go, that looks torturous. 10:37 What is he doing to these guys, 10:38 what kind of show is this. 10:39 But the reality these guys are both very fit, 10:42 they like to workout and so what we find 10:44 is they're loving this workout. 10:46 In fact they were begging me to do another one 10:48 of these workouts and so that's one of the reasons 10:50 why we're doing it. Because they felt so good 10:52 and they're hoping that what they're doing 10:53 will help you at home to get better workouts 10:56 and show you how much you can do 10:58 at home on your own. Okay, loose up, 11:02 okay triceps time. 11:08 Okay, we're gonna go into an extension position 11:10 and Alex is gonna be on the ground 11:12 and Jonathan is gonna be helping him 11:13 and so here we're pushing out and coming back. 11:16 So, at home if you're wanna work 11:18 on this particular movement. 11:19 Well they're doing their pushing. 11:20 You have to push out and comeback and push out 11:25 and back and let's get back to Jonathan 11:27 and Alex and see what they're doing 11:30 and also you can be using like a dumbbell 11:33 or some type of weighted jug or something, 11:36 to do this motion. While you're on the ground 11:38 and so it's an excellent exercise for the triceps, 11:43 very good, keep working it and push. 11:56 Excellent, push, let's take them to 20, 12:04 okay and I wanna hold on the last one. 12:06 Hold it, don't let him push you down Alex, 12:08 hang on, keep your breathing, 12:09 keep your breathing for 10 seconds, 12:10 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10, very good. 12:22 I know, this is a question 12:24 you don't need to be asking. 12:25 But did you feel your triceps on that one? 12:26 Of course not, not at all. 12:31 Okay and push up, very good, very good. 12:42 Very good, this working out with 12:43 a partner can be very beneficial. 12:45 Especially if you have a spouse 12:46 that wants to get into workouts. 12:47 Or if you have a child, that wants to get to workouts, 12:50 it's really good to have this type of camaraderie. 12:52 Because it helps to develop friendships, 12:54 bond people together. And husbands and wives, 12:56 you might find something that you 12:57 really enjoy doing together. 12:59 Well, I hope you will, you might find yourself. 13:03 Taking it on the other person, 13:04 when they make you workout. 13:08 Okay, push it and push it, 13:13 okay and then hold it for 10 Jonathan 1, 2, 3, 4, 5. 13:19 Push, push, push, push. 6, 7, 8, 9 and 10, good. 13:26 Okay, Alex could you get 13:29 the rest of our towels for us please. 13:31 We need to do some stretching right now, 13:32 we've gone pretty hard here and so, 13:34 I think it'd be a good idea for us 13:36 to take just a little break there 13:38 and let's do the stretch where 13:39 we stretch our triceps. 13:41 Since we just worked those. 13:43 This towel's getting heavy. 13:45 The towel's heavy; you know 13:49 when we're having a good one 13:50 when the towel gets heavy. 13:51 When I was back in college and we had good workouts. 13:53 We always knew we had a good one, 13:54 therefore when we went to wash our hair 13:56 we had to swing our arms and get them, 13:57 finally get them up onto our head. 13:59 Now, we knew we had a good one then. 14:01 Okay, let's turn to the other side. 14:06 This is an excellent stretch 14:07 and it just feels really good. 14:08 Stretches right in that triceps area 14:10 and stretches through the shoulder 14:12 and it's just a great thing to do 14:14 and just helps you relax and I'm sure these guys 14:16 don't mind letting their air comeback to them 14:18 just a little bit. Because they know that 14:20 coming up next is going to be legs 14:23 and legs take moredemand out 14:25 of your body than anything else. 14:26 And we're gonna be doing 14:27 an interesting modification of a leg workout here. 14:30 It's gonna give them a good effect 14:31 and so we wanna make sure they're, 14:32 they're ready to give it a 100 percent. 14:34 Okay, now go and take the towels. 14:39 Well you need one for legs okay. 14:40 We'll keep them off to the side here. 14:42 Alright, what we're gonna do now is we're gonna do 14:44 a little more stretching. 14:45 Put the hands behind the back 14:46 and let's stretch the chest, 14:47 we worked that hard earlier 14:52 and hold it. Lets hold for 10 more seconds, 14:56 8, 7, 6, 5, 4, 3, 2, 1 and bring it across, 15:05 pull your shoulder blades apart 15:08 and hold that for 10 more 2, 3, 4, 5, 6, 7, 8, 9, 10. 15:20 Okay, let's bring an arm up over the head. 15:24 Okay, now when we're going through 15:26 the pace of working this hard. 15:28 The question might come out, is this healthy? 15:31 Is what we're doing actually good for you? 15:33 Well, yes, it is. But also understand, 15:36 both these guys have been training on a regular basis 15:38 and the intensity they're going 15:40 at will not be healthy just for anybody to go after. 15:44 It is for them, 15:45 but it wouldn't be just for anybody. 15:47 I wouldn't wanna take the camera crew here and take. 15:50 Well, maybe I would, but I wouldn't wanna take them 15:52 through this workout for the first time out. 15:54 Because they would have a hard time 15:56 staying with this workout, 15:57 for their very first workout. Okay, 15:58 let's switch to the other side. 16:00 But if somebody is trained to lot, 16:02 then they could and Alex is a physical therapist. 16:04 You know, how vital it is to work 16:05 somebody up into the position 16:07 where they can trained hard 16:08 and obviously you're not gonna take 16:09 a client coming to you and just. Okay, 16:11 this is what we're gonna do. 16:12 Safe progression. Safe progression, 16:15 that's an excellent term, safe progression. 16:18 Okay, and let's hold that for five more seconds, 16:20 4, 3, 2, and 1. Okay, let's bring the arm across now 16:27 and you know we're winding down on the stretches. 16:29 Because we only have so many more we can do, 16:31 don't you? I'm thinking that way. 16:33 So, there is always this old saying 16:35 to enjoy it while it lasts. 16:37 So, really enjoy your stretches, 16:39 because in just a moment we're gonna 16:40 be into something else. Oh! It's interesting, 16:42 as when you stretch. That actually can 16:44 increase strength by 5 percent. 16:46 That's a great, that's a great tip, 16:49 okay, so you just having that good range of motion. 16:51 It's gonna increase that, can you explain that 16:52 just a little bit more there Alex. 16:54 Basically, as you count this in a muscle 16:58 and give it some relief and some increased blood flow 17:01 and you also allow the nerve signal 17:03 to kick back in and it's kind of also 17:05 a stretch response. Kind of like your 17:07 Proprioceptive Neuromuscular Facilitation 17:10 of the stretch response. Okay, very good, 17:13 alright, well let's start into some lunges. 17:17 Who is going first on this one? 17:18 Jonathan. Okay, alright. 17:24 Now, what we're gonna do is, is we're gonna do 17:25 a resistance on the lunge 17:27 and we're gonna go 10 on each side there. 17:29 Harder. But we can always 17:32 go back for another time. 17:35 Get on the side too. 17:41 How many you wanna go? 17:42 Nine. What do you think Jonathan, 17:44 how many can we go. Fifteen. Fifteen, 17:45 okay, good and for those at home, 17:50 you can be doing this without any resistance 17:52 and like modified if you want 17:54 and just go a short period 17:56 and you put that isolation on your thigh 17:58 and keep it going. Okay, good, 18:02 so you can just stay with them as they're doing this, 18:08 without the hard resistance behind. 18:14 And again talk to your partner. 18:16 Let him know if you're going too hard 18:19 or if they need to go harder. 18:20 Obviously there is gonna be some limitations 18:22 on just on how hard you can push each other. 18:24 But this, this a great way going, 18:26 okay now we're coming out of that. 18:28 We're gonna go right into a squat, 18:29 while your legs are still warm 18:30 and you're gonna help him through that now too. 18:32 And let's go 15 squats. 18:38 Keep your hands on your hips. 18:43 Yeah. Very good, work it, 18:46 work it 18:53 and five more 19:02 and now get into a good position. 19:03 Sit back on to it; okay now hold for a minute. 19:09 Good, good, good, good. 19:13 It might feel better to having you do 19:14 this all by yourself here. 19:19 Okay, there is 20 seconds, 19:24 25 and 30, 35, 40, 45. 19:45 Hang in there, you're almost there. 19:46 Almost done Jonathan, hang in there. 19:50 In through the nose, 19:51 out through the mouth. 3, 2, 1, good. 20:00 Now, let me clarify something, 20:02 he is not just about ready to pass out. 20:04 That's not what he is feeling, 20:05 what he's feeling. Is that his legs 20:07 are exhausted right now 20:08 and it's hard to stand up there Is that correct. 20:10 Oh man, you betcha. Okay, guess what? 20:14 My turn. It's your turn. Alright. 20:18 Okay, good, 20:24 notice as he's doing the exercise. 20:30 That his chest remains up, the posture is good. 20:33 The knee is not jutting over the foot; 20:35 it's staying right in there. 20:37 So, he's doing excellent. Good, 20:41 Jonathan is giving him the resistance. 20:42 Fifteen. You feel good Alex. Yes, sir. 20:50 And this is a great way to do a lunge, 20:52 sometimes when people do lunges. 20:53 Is hard on their knees, 20:54 but when we do a lunge like this. 20:56 Puts that focus right there on the thigh and keeps 20:59 it there during the whole workout. 21:04 15, 14. Excellent, good. 21:13 Okay, right into the squats, 15 of them, 21:16 chest up. And those at home 21:17 you can join Alex for some squats, 21:20 you want to get right in there and do it with him, 21:22 without the resistance if you want 21:23 and just work on squatting down. 21:26 Keeping the knees over the feet, 21:28 pushing the hips back, 21:35 good. Okay, 21:41 let's go down and I'm gonna hold with you Alex. 21:43 I felt sorry for Jonathan being all by himself 21:45 so I'll jump in on this one; 21:49 I guess I didn't do that first part though. 21:50 Oh! Boy. There's 10 21:58 and 15 and we're gonna hold it out for 30 there, 22:05 20, 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10, good. 22:22 Now, on that particular, again he's okay. 22:27 It wasn't because of passing out 22:29 or anything they went down. No. 22:30 It just the legs came exhaustion now, 22:33 a key component to what we just did there. 22:35 As we set a goal for a one minute hold, 22:38 but obviously you know both 22:40 these athletes are different. 22:41 Now, Jonathan is used to climbing rocks and hills 22:44 and mountains and going over hill and dale, 22:46 and he is a slighter built than, than Alex. 22:49 But yet, when it comes to lifting weights 22:51 and I don't know Alex, do you do bench presses? 22:53 Not much. Okay, well how much 22:55 would you workout with on a bench press. 22:56 Normally what I workout with is about a 125 pounds. 23:00 For how many repetitions. As many as I can do, 23:03 it probably up above 20. Okay and Jonathan, 23:07 you could probably do that as well, couldn't you? 23:08 Okay, pretty close to that so. 23:09 They're pretty close in strength 23:11 when it comes to pressing. Although when you look 23:13 at their physiques, you can see that Alex is, 23:15 is thicker than Jonathan. 23:17 But yet Jonathan has been training, 23:18 pushing and so, he's got a lot of endurance as well 23:22 and some strength and would actually, 23:24 probably like to get some bulk. 23:25 Like what Alex has got, but Alex also has, 23:29 his muscle fibers, has various types of muscles 23:31 fibers and Alex has probably more fast switch 23:34 muscle fibers naturally than Jonathan does. 23:36 Jonathan may have a few more slow 23:37 switch that's why he can do endurance so well. 23:39 Although you might be good in endurance also. 23:41 But what happens when somebody 23:43 has more fast switch fibers and they give out, 23:45 they're done. They're done, 23:47 we've a girl that we trained that when she's done, 23:49 she's done. I mean, some people can push deeper 23:51 into it and some people can't and so 23:53 what happened with Alex, is when we're going for 23:55 the one minute hold. It was really obvious. 23:58 We weren't gonna get there. No. 24:00 And so what you do at that point 24:01 is you modify the workout, 24:02 you don't get crazy and say no, no, 24:04 you got to do a minute. You know, 24:05 gonna pick him up and make him do it again. 24:07 We don't do that. We modify the workout and say okay, 24:10 minutes gonna be way too much. 24:11 So, let's just go for 30 seconds 24:13 and we were able to give him a goal, 24:14 that he could still attain. Because obviously, 24:16 it was gonna real clear that 1 minute 24:17 just wasn't gonna make it. No. 24:19 So. You'd be getting, you'll be getting more 24:21 of the workout with the one minute hold me up. 24:24 I'm putting you back on. Okay, 24:26 well we're gonna do some calf raises now I guess, 24:29 and I don't know if you guys had a way of modifying 24:32 as you were gonna do it or 24:33 we just gonna go straight calves. 24:34 Straight calves. Okay, alright. 24:39 They both had the same answer on that one, 24:41 okay let's go up and down and up and since you guys 24:47 are in pretty good shape. 24:48 I wanna go a little bit slower 24:49 and we're gonna try and go for 50 of them. 24:51 Okay, so by the time we're done. 24:53 Those calves should be burning pretty good, good 24:58 and good, gonna go way up and for those at home 25:01 you may need to use a stair or a block right now 25:05 to immolate the same movement that they're doing. 25:08 But I make sure to guess, both these guys 25:10 had a pretty good workout by now Alex. 25:11 Yes sir. You feel like you got one done. 25:13 I am. Jonathan, you feel like you have a good one. 25:15 Oh! I loved it. And again I wanna point that out, 25:20 you heard what they said, I loved it, 25:22 great workout. They really have this 25:24 feeling of well being right now. 25:26 The endorphins are surging through their body 25:28 and you maybe watching this going, 25:30 well they're crazy. Well they just do, 25:32 but you're not the one that got the endorphin fixed, 25:34 they are and I always get excited just watching them. 25:36 So I had to jump in and do a little bit of it too 25:38 and you find that when you see people working out. 25:40 You just wanna get in there and do it with them. 25:42 How many we got? Twenty four. 25:45 Okay, 25, starting to feel the calves yet. 25:48 Yes sir, I can go. 25:53 Okay, you're done. Go ahead and finish off the 50, 26:00 good, good, good, good. 26:08 And so if you realize that there's just 26:10 difference between us. 26:11 Some are gonna be able to go more endurance, 26:13 some are not, then you can be real comfortable 26:16 with your exercise and don't feel bad. 26:17 Because you couldn't do 50 right. 26:19 Right. Okay, step back, 26:20 push your heel to the ground 26:22 and we're gonna finish off by stretching out 26:24 and you guys are gonna be very happy 26:28 to have this workout finished, I'm sure. 26:32 Okay and let's switch the other side and hold, 26:40 five more seconds 4, 3, 2, 1 and let's just bend 26:45 to the side and stretch here 26:52 and the other way and turn. 27:01 You might be able to hear still 27:02 over their micro phones, the huffing and puffing 27:03 going on back there, and turn. 27:11 Alright, great, we are done. Okay. 27:17 What you saw was an awesome workout, 27:19 that was done. That you can do at your own home, 27:22 they didn't need fancy equipment, 27:23 didn't need a lot of weights. 27:24 Just using a towel and using a friend, 27:27 you can get a great workout. 27:28 You saw how much they enjoyed it 27:29 and also as you're working out with somebody. 27:31 There is a bonding thing that takes place 27:33 and you get to be friends for a life time. 27:35 As you share this time together. 27:37 But remember whenever we're working out, 27:39 we wanna do it for the right reason, 27:40 we wanna glorify God with our body. 27:42 We claim the promise all the time 27:44 here on Body and Spirit, Philippians 4:13 27:47 which states, I can do all things through Christ, 27:49 which strengthens me. God, bless you 27:51 and we look forward to seeing you next time 27:53 on Body and Spirit |
Revised 2014-12-17