Participants: Dick Nunez (Host), Jonathon Hopkins and Leif Sjoren
Series Code: BAS
Program Code: BAS000158
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00:02 The following program is designed
00:03 to demonstrate simple workouts that 00:05 you can use to improve your health. 00:08 Be sure to consult your physician before 00:10 beginning any exercise program. 00:15 You can get a really good strength training workout 00:17 in your own home without using equipment. 00:20 Want to know how? Stay tune and find out 00:22 next on Body and Spirit. 00:51 Hello, I'm Dick Nunez, Wellness Director of 00:53 the Black Hills Health and Education Center, 00:55 welcome to Body and Spirit. 00:58 When people watch body and spirit sometimes they 01:00 wonder what can you really get a good strength 01:02 workout by going through such a simple program, 01:06 the answer is yes absolutely you can. 01:09 Now we're gonna to do that just now, we are 01:11 ready to begin helping me out today will be 01:13 Jonathan who works for me as a therapist and a 01:16 personal trainer at the Black Hills and Leif, 01:18 who is a student at Tamarack Springs Academy 01:21 in Polebridge, Montana. Before we do this, we're 01:24 gonna have to warm up just a little bit. 01:25 So, let's do some arms circles, go up and around 01:30 to the front, want to get those shoulders 01:33 loosened up, get the blood circulating, get the 01:36 heart pumping a little bit, warming up will help you 01:40 to accomplish more. By, warming up is also part 01:44 psychologically as you get mentally prepared to 01:46 workout, your body is ready to go. 01:50 Alright, now let's go back the other way. 01:53 Professional athletes often times have to be 01:55 ready to go at a moments notice so, so much of it is 01:58 just the mental preparation you can't 02:00 just warm up, and warm up, and warm up, 02:02 all the time or you would be absolutely exhausted 02:06 just warming up. Okay three more times, alright. 02:15 Now, the first exercise we're gonna do is 02:19 probably one of the best exercises for the upper 02:21 body that people tend not to want to do and that's 02:25 push ups, but yet when people do them they can 02:28 make fantastic progress and if you can't do regular 02:31 push ups, you can do them against a wall. 02:34 We had little 86-year-old lady do push up's against 02:37 the wall that's how she started then she went 02:40 down and start doing them of her knees and 02:42 then she started doing regular push ups and got 02:44 so she could do 16 regular push ups to the 02:47 shock of woman much, much younger then her 02:50 and they wondered how in the world she did, 02:51 she said I did it by following Body and Spirit 02:54 and start very simple and I was able to 02:56 work my way up. But, these fellows are 02:58 both very accomplished at doing exercise and 03:02 doing push ups, and they would like to go for it. 03:05 Now again push up position and we're gonna 03:07 to see how many they can do and I don't even know 03:09 how long this might take, it might take the whole 03:11 half hour, we'll find out, okay push up position try 03:14 and stay together, very good, there is 2, 3, 4, 5, 6, 03:24 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, 20, 21, 03:42 22, 23, 24, 25, 26, 27, stay together 28, 29, 30, 03:55 31, 32, 33, 34, 35, 36, okay Leif, I think you're 04:03 done 38, 39, 40, 41, 42, 43, 44, 45, 46, 47, breath, 04:22 breath, breath alright. Now that's why we call 04:28 taking it to momentary muscular exhausting. 04:32 Now Jonathan, if somebody would offered 04:35 you a million dollars for another one could you've 04:37 done it, not in millions, no way. Its' not gonna 04:39 happen and Leif, you went out of gas little bit 04:42 sooner and I know you wanted to because he was 04:44 open to hang in there just a little bit longer, 04:46 but that was a very good routine there. 04:49 You guys did great and I know you have felt it, 04:52 you both felt it right. Oh! yeah, okay and so 04:55 when you tell people if you do push ups until you 04:57 are absolutely can't what kind of training 04:59 effect is gonna give you. Well, bottom line is 05:01 gonna give you a good one. Now one of the areas is 05:04 more difficult to work of this way is your upper 05:07 back, but we came up with an exercise 05:10 that does that. So, Jonathan I want you 05:13 to go ahead and demonstrate a couple. 05:17 Now keep the arm straight come through 05:20 and then back alright. Okay get in position, 05:23 okay go ahead, head down first, okay you're 05:26 going that wrong okay let's go together now up, 05:29 bring the head down Leif, there you go and that 05:33 come through, now come up get the hips way up, 05:36 bring your head down more back, back, back, 05:38 back there you go, now down just went through 05:42 and back up, up, up, up and down through this is 05:47 a very difficult exercise then one that can make 05:50 you very, very sore in fact, the first time 05:53 Jonathan did it he got very sore so be careful, 05:57 you don't have to go as long as these guys are 05:59 they wanna give themselves a really good 06:01 workout, so we're gonna push a little bit here and 06:04 back up, and up, up, up, up, we're gonna to do five 06:09 more fore ones there and back up there is one, 06:14 you also feel this in your abdomen a lot because 06:17 you have to stabilize your trunk push up 06:22 there is two for somebody the older folks at home 06:24 you might find this one little bit difficult to do, 06:27 but you can do a modified version of it possibly 06:30 don't go all the way down, you might be 06:32 alright, come down through, back up, push it. 06:38 On Body and Spirit, we have to try and make sure 06:40 that are gonna meet the needs of many different 06:42 types of people, way up, now hold it there, 06:46 now just come part way down, back up again, 06:51 there you go, part way down, and back up, 06:55 up, up, up, part away down and back up, 07:01 part away down and back up, one more time 07:06 part away down and back up, very good. 07:11 Alright fellows, okay up to the feet. 07:17 Did you feel that Leif, yeah, okay. 07:19 Jonathan don't have to ask, alright let's go and 07:22 stretch out, put your hands behind your head, 07:24 pull your elbows back and fill a stretch in 07:27 through your chest as you doing it, feels really 07:30 good to stretch muscles you just been work very, 07:32 very hard. Okay give yourself a hug, 07:35 wrap around, pull on the shoulders, try and 07:38 pull the shoulder blades up hard as much as you 07:40 can, even try and go more there Leif, there you go 07:42 that's better pull it up hard, right through there, 07:45 okay now hands behind the head again push the 07:49 elbows back, stretch your chest, 07:56 alright and come back through and grab a hold, 08:02 hold your shoulder blades apart as much as you 08:04 can that's good Jonathan perfect okay. 08:08 Now let's go on to latissimus stretch, 08:10 bringing an arm up over the head, grab the 08:13 elbow and pull back, there you go that's good, 08:16 stretch through there very good is that what you felt 08:21 that last exercise in through here, okay. 08:28 Alright, let's switch we're gonna have to show that 08:32 to some of the folks back home Jonathan. 08:37 Okay and hold that 10 more seconds, breath 08:43 in through the nose, out through the mouth, 08:49 okay very good. Now Leif, if you could get the 08:52 towels for us please, get all three of them. 09:00 What you're gonna do is you're gonna grab that 09:01 like you grabbing the knob of the bat and grab 09:05 beneath it and you're gonna pull up like you 09:08 drawn up and then down, we're gonna do ten times 09:12 that way make yourself work way down and up, 09:15 nice and slow, really working, pull it up 09:19 and then down, pull it up and then down, 09:23 pull up and down, pull up and down, three more 09:29 times, pull it make yourself work, pull it and 09:34 down, and pull it and down, now we're gonna 09:38 go out to the side, again make yourself work, 09:41 and up and down, and up, pull both ways nice and 09:47 slow, work it, and up and down, contract the 09:53 shoulders as you doing it, work it hard, and up 09:58 and down, and up, and down, two more times, 10:03 up and down, and up and down, alright. 10:08 Now switch it over, grab draw up in a upright roll 10:14 motion, pull up and down, pull up and down, 10:20 pull it up and down, pull up and down, and up 10:27 and down, pull up and two more times, 10:32 pull up and down, last one up, now out to the 10:37 side, go up and down, and up and down, and up and 10:45 down, and four, down five, five more times 10:50 work it, six and seven and eight two more and up, 11:01 last one and up, okay. Now take your towel grab 11:06 a hold of it, bring it up in front of you, and try and 11:09 pull it apart, pull, pull, for ten seconds pull, pull, 6, 11:16 7, 8, 9 relax. Okay again make it out 11:25 and pull, try pull it up hard, 10 seconds, pull, 11:30 pull, pull, pull, pull hard, pull relax, 11:36 very good okay. Let me hang to it for a moment 11:39 go and stretch your shoulders, bring one arm 11:42 across, there you go, you're doing it right. 11:47 Very good, alright switch it over the other side, 11:57 breath in through the nose out through the mouth. 11:59 You can see both these fellows although they 12:01 young and fit, they already starting to breath 12:03 got to hard so, we're doing something right. 12:06 Well sweat starting to pour them on the 12:07 forehead, they are gonna feel like they had a good 12:10 workout by the time we are done here. 12:12 Okay, that's it there is your towel. 12:17 Now we're gonna to do our bicep training, 12:19 we're gonna hang it over the right hand, 12:21 we're gonna grab underneath, we're gonna 12:23 reach out in front of you and I want you to really 12:25 work, go slow and then down slow, pull up slow, 12:31 down slow, up slow, down slow, contract 12:39 down slow, contract, do it slowly, pull it down, 12:44 contract go way down, way down, and up and 12:50 down, and up and down, reach out and curl it and 12:57 down two more times, curl and down, and curl 13:05 and down, alright switch the other side, 13:11 okay curl it up, nice and slow, keep it slow, keep it 13:16 slow, and curl up and down, and curl up 13:26 and down, and up and down, and up and down, 13:35 and up and down, and up and down, go and drop 13:41 the towel, we're gonna do one more set at this time 13:44 we're gonna block ourselves, curl up and 13:48 down, and up and down, curl up and down, 13:55 curl strong and down, nice and slow flex and 14:00 down, and flex and down, curl up and down, 14:07 now curl it strong and down, and up and down, 14:13 one more time squeeze it up and reach out, 14:17 switch over now curl up and out, curl up and out, 14:24 and curl, make yourself work, there is four and 14:30 five and six, curl it and seven, curl strong, 14:39 curl it up, and curl up, one more time, curl it, 14:47 and relax. Go ahead and get 14:48 a hold of your towel again. 14:52 Okay, we're gonna grab a hold here, 14:55 we're gonna press down, bring it up, press it down 15:01 and it up, nice and slow way down each time 15:04 press it down, and press, and press, and press, 15:18 and press, ten more times push, and push, like your 15:24 triceps work, focus on it, work it hard there is five, 15:31 five more times 1 and 2 and 3, two more press it 15:41 4 and 5, good shake it out okay. 15:47 Now, we're gonna go the other side, okay press 15:51 down and press way down each time and push, 16:00 and push, walk the elbow out each time, 16:04 we're working the triceps, push down, and 8, 16:09 and press, and press, and press 11, press it down, 16:18 and press, and press, and press five more times, 16:25 push it down, and push, and push, and push, last 16:32 one push it down, okay now we're gonna take it 16:36 back here like this, we're gonna push out, and push 16:40 out, and press out, and press, and press, 16:48 and press, each time way out, 7, we're gonna go 16:52 15 of them, there is 8, push it out 9, push it out 16:57 10, push it out 11, and push 12, push 13, 17:05 push 14, one more time, press it out good. 17:10 Switch it over, okay push out, and push, and push, 17:20 and push, 15 again, there is five and press, 17:26 and press, and press, and press, and press, 17:34 five more 1 and 2 and 3 and 4 last one and 5, good. 17:44 Alright Jonathan go and take them off. 17:47 Alright, let's relax the upper body little bit by 17:52 doing some shrugs up and around, way up high, 17:58 way up high, way up high, five more times, 18:02 around, and up and around, up and around, 18:06 and there is four last one now we go into the other 18:10 direction, up and around, up and around, 18:14 up and around, and up, and up, and up, and up, 18:22 and up, and up, and up, now straight up and 18:29 down, way up and down, and up and down, and up 18:36 and down, and up and down, up three more 18:42 times lift it up and down, and up and down, 18:48 one more time up and down, tip your head to 18:51 the side, now the other way, and tip, and tip back 19:03 to the left, now to the right, now turn to left, 19:11 turn to the right, turn to the left, turn to the right, 19:19 and turn, and turn, one more time turn, 19:26 and turn good. Alright, the next exercise 19:30 we're gonna do, I mentioned in the 19:32 beginning that the push ups are great upper body 19:35 exercise, the next one we're gonna do is a squat 19:38 motion, but since we are not gonna be using any 19:40 weight we're gonna have to add little variable into 19:43 it, so what we're gonna do is what's called Ten 19:45 Second Repetitions, we're gonna go down in 19:48 10 seconds and we're gonna go up in 10 19:50 seconds and it's guaranteed to give a good 19:54 leg work out. Alright, so across your arms get in 19:57 position, squat down slowly 1, 2, hips come 20:02 back 3, 4, 5, 6, 7, 8, 9, 10, up slow 1, 2, 3, 4, 5, 6, 7, 20:18 8, 9, 10 down slow important thing on these 20:23 is to keep your chest up, keep the knees over your 20:26 feet, sit back into your squat 7, 8, 9, 10, up slow 20:33 1, 2, 3, 4, 5, 6, 7, 8, 9, now back down 1, 2, 3, 4, 20:48 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, back down 21:05 slow 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, up slow 1, 2, 3, 4, 21:22 5, 6, 7, 8, 9, back down we're gonna do two more 21:30 2, 3, 4, 5, 6, 7, 8, 9, up slow 1, 2, 3, 4, 5, 6, 7, 21:46 little slower 8, 9, back down 1, 2, 3, 4, 5, 6, 7, 8, 21:59 9, 10, up slow 1, 2, 3, 4, 5, 6, 7, 8, 9, now we're 22:10 gonna go down or we're gonna hold, hold we're 22:13 gonna hold for 30 seconds right there, 22:16 very good, hold it, hold it, hold it, there is five, 22:22 very good, very good 10, 11, 12, 13, 14, 15, 16, 17, 22:34 18, 19, 20, good job guys. Alright, as you can see 22:43 both fellows are sweating nicely and little bit tired, 22:47 so now we're gonna let them stretch out go and 22:49 put your hand on my shoulder and get a hold of 22:52 your ankle and stretch your quadriceps, 22:55 you'll feel good to stretch out after all that. 22:59 Do you feel that Leif, okay no doubt about it 23:02 they are both pop and pretty good. 23:07 And they are trembling, wonder why? 23:10 I wonder why? Okay let's go 23:15 and switch, go the other foot, 23:25 very good let's hold it for few more seconds. 23:31 Alright and relax, let's go and do some 23:35 calf raises now. We're gonna go way up high 23:38 on your toes and way down, way up, 23:43 way down, way up, way down, and up, and down, 23:51 and up, and down, and up, and down, and up, 23:58 and down, and up, and down, now ten fast ones 24:02 up and up and three and four and five and six and 24:08 seven and eight and nine and 10. 24:11 Now slow, up and up and up and up and up and up 24:25 and up and up two more times way up high, 24:31 now hold it the top okay fast ones ready down one, 24:35 down two, get together 3, 4, 5, 6, 7, 8, 9, 10, 24:45 and slow, slow way up and down, way up and 24:50 down, way up and down, way up and down, last 24:56 one and up and down, very good, okay. 25:00 Now we're gonna stretch the hamstring out, step 25:03 out up on the heel, bend the back leg, lean forward 25:07 into it, keep your chest up and hold your stretch, 25:11 and stretch in the back of the leg, 25:19 okay five more seconds Leif, you're still little 25:22 trembling there. Oh, excuse me Leif. 25:27 Okay right there, okay chest up on the heel, 25:43 okay relax. Now we're gonna step back, push 25:48 the heel to he floor, 25:58 and five more seconds there, 26:02 looks good fellows, now back the other way, 26:09 cool down always is the best part. 26:11 You know, you've got all the hard stuff done, 26:13 now you can just relax and enjoy of the words 26:16 of a good workout. Okay, to finish up we just 26:21 gonna do some trunk turns and turn, and turn, 26:31 and turn, and turn, one more time and turn. 26:39 Alright, Leif, Jonathan thanks 26:41 a lot, we are all done. 26:46 Getting a hard workout does not take fancy 26:49 equipment or even going to a great Gym certainly 26:51 those are beneficial things if you 26:53 have access to them. But, if there is a will 26:56 there is a way of getting a good workout. 26:59 I always tell our Wellness guests, where there is no 27:02 will there is no way, so they can have the greatest 27:04 equipment around. It can be right in their basement, 27:07 it can be in the next room, but if they don't have the 27:09 motivation to go and use it they are not going to, 27:12 but people ask me about such products as Bowflex 27:15 or Soloflex and they say are they good products, 27:17 and I say yeah they work fine and you usually find 27:20 them at good yard sales because people are tying 27:23 to get rid of them for at least a portion of what 27:25 they bought them for because all they did was 27:27 collected them they never did use them. 27:29 So, doing the exercise is the important thing and 27:32 as you saw just by doing a workout with just a 27:36 towel you can get a great workout, but these guys 27:39 always wanna do it for the right reason, so try 27:41 and glorify God with your body and they are 27:42 claiming the promise of Philippians 4:13 which 27:45 states, I can do all things through Christ which 27:48 strengthens me. God bless you, thanks for joining 27:50 us look forward to seeing you next time. |
Revised 2014-12-17