Participants: Dick Nunez (Host), Brandon Tygret
Series Code: BAS
Program Code: BAS000172A
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00:01 Have you ever wondered
00:02 if you can get a good strength training workout 00:04 at home without equipment? 00:05 Well, you can. 00:07 Want to find out how? 00:08 Stay tuned to Body & Spirit. 00:40 I'm Dick Nunez, co-owner of Fit-in-15 00:42 personal training systems. 00:44 Welcome to Body & Spirit. 00:46 Today we're gonna have a little different show, 00:47 we're gonna be focusing on strength training. 00:50 We covered so many topics on this show 00:52 and we do all sorts of workouts including ones 00:54 that you can just do it in a chair. 00:56 But this one isn't going to be that way. 00:58 It's actually gonna be pretty intense 01:00 and so we had to find somebody just right for it 01:02 and we got just the person. 01:04 So, Brandon, come on in. 01:06 Brandon has spent some time working out before 01:09 and so he tells me to bring it on, so I will. 01:14 So we're gonna start by just warming up a little bit, 01:17 Brandon, make sure your shoulders 01:19 and so forth are all loose. 01:20 So let's just do some arm circles real gentle 01:23 and so just like you're doing a backstroke in the pool, 01:26 except we're gonna be doing it through the air here. 01:28 Just up and around, and up and a round, real gentle. 01:34 Up and around, up and around. 01:38 Okay, let's go back the other way now. 01:41 It does get harder from here. 01:44 I kind of expected it. Okay. 01:49 Okay, and let's go backwards again. 01:53 Lot of people have misconceptions 01:55 about working out, they think they need to workout for hours 01:58 in order to get a good strength workout 02:00 and that's not the case at all. 02:02 Okay, back the other way. 02:06 Brandon, there was a time in my life 02:08 I used to work out seven days a week, four hours a day, 02:10 I've even worked out with Arnold Schwarzenegger 02:11 back in my early days 02:13 and I actually got much stronger 02:15 doing my 15 minute workout, 02:16 three days a week, and every date on that, 02:18 seven day a week, four hour day routine. 02:20 Wow! Okay. 02:22 In fact when I was 46 years old, 02:24 I actually worked up to 500 pound bench press 02:26 doing just 15 minutes, three times a week. 02:28 Amazing. 02:29 And I still do that although I'm a lot smaller now 02:31 than I used to be. 02:32 So anyhow we're gonna get into 02:33 a good strength training program. 02:35 We're gonna start by doing push-ups, 02:37 we're not going to just do typical push-ups. 02:39 We're gonna do what's called ten second push-ups 02:41 and we go real slow, 02:42 we actually recruit more muscle fiber 02:44 with a more high intensified action. 02:47 So let's get down in push-up position. 02:50 Now count it out 02:51 and you gonna go down nice and slow. 02:53 Ready, one, slow, two, three, four, slower, 02:57 five, six, seven, eight, nine. 03:01 Now up slow, one, two, three, 03:05 four, five, six, seven, eight. 03:10 Get back down, one, two, three, four, 03:15 five, six, seven, eight, nine. 03:20 Back up, one two, 03:22 three, four, five, six. 03:25 Okay, we're going just a little bit fast, down, 03:27 one, slow, two, 03:29 three, four, five, six, seven, 03:33 eight, nine. 03:36 Up, one, two, three, four, 03:40 five, six, seven, eight. 03:43 Okay, back down, one, two, 03:47 three, four, five, six, 03:51 seven, eight, nine. 03:53 Back up, one, two, slower, 03:56 three, four, five, six, 04:00 seven, eight, nine. 04:02 Back down, this last one, 04:05 three, four, five, six, 04:08 seven, eight, nine. 04:11 Back up, three, four, five, 04:16 six, seven, eight, nine, ten. 04:20 Good job. 04:23 How'd those feel? Felt good. 04:24 Did you feel your chest? Most definitely. 04:26 Okay, now we're gonna stretch the muscles out, 04:28 it's always important. 04:30 Put your hands behind your head and just bring your head up. 04:33 Drop your elbows back, 04:34 and try and feel the stretch 04:36 right into the packs right there. 04:39 Okay, now give yourself a good hug. 04:43 Do it all way around, grab hold of your shoulders, 04:45 try and pull your shoulder blades out 04:47 as much as you can. 04:51 Okay, Brandon's done 04:52 some heavy bench pressing in his day. 04:54 But could you feel that on your chest pretty well still. 04:56 Definitely. Okay, let's do that again. 04:58 Hands behind the head, stretch packs one more time. 05:01 Drop it back, 05:03 when you stretch you want to go for a 15 to 20 seconds. 05:06 You don't want to overstretch, 05:08 you can cause a Golgi tendon response 05:11 and actually will restrict your motion. 05:14 You want to feel the muscle stretch. 05:15 It should be a comfortable thing. 05:17 It's not like you're ready to tap out 05:18 because you're about ready to go... 05:20 ready to go into contraction. 05:22 Okay, go again across 05:26 and hold that. 05:31 Okay, go and rest. 05:33 Now, since we don't have any weights, 05:37 we're gonna have to use a towel 05:38 especially for a motion like your back training. 05:42 Okay, so I'm gonna have you grab the towel, 05:45 face me, okay, bend down a little bit. 05:48 Okay, so you're just gonna row, 05:49 bend over to waist a little more. 05:51 Okay, row it into you, row it in. 05:53 Okay, now bring it back out. 05:54 Okay, row in. 05:56 So with this, you're gonna need a partner. 05:59 Somebody's willing to help you through it. 06:03 So we're making sure that he comes back 06:06 all the way and then I'm pulling back out. 06:11 Actually a lot of bodybuilders would do this 06:13 in the warm up room 06:15 when they get ready to go on competition. 06:20 And even though he is getting some work on that, 06:22 I'm also getting a little workout pulling it back. 06:25 Okay, pull, good. 06:28 Squat down a little bit more, 06:30 bend over, pull, 06:32 good, pull, pull, 06:37 pull, pull, 06:41 and you go three more, 06:42 pull, pull. 06:45 One more time, 06:47 pull, good. 06:49 All right. 06:51 Now we're gonna stretch the latissimus muscles out. 06:54 Arm up over the head, 06:56 grab your elbow and pull it across. 06:59 So you're stretching right in through here. 07:07 Looks good. 07:08 Okay, let's go the other direction now. 07:12 Pull it over. 07:13 Okay, stretch through here. 07:17 Brandon has got some good thick arms on him 07:19 so should be able to give him a good workout here. 07:22 What do you do for work, Brandon? 07:23 Well, I'm the Product Marketing Manager for 3ABN. 07:28 Oh, okay, so, you're kind of close to home here. 07:30 Yep. 07:31 Okay. 07:34 All right, now what we're gonna do is, 07:35 we're gonna do some upright rows 07:37 so you're gonna turn and face me again. 07:38 Okay, you gonna grab palms over. 07:40 I'm gonna kneel down here. 07:43 Okay, row it up your chin, good. 07:47 And up, and up, 07:52 and up... 07:56 and up. 07:58 This is working on the trapezius muscles 08:01 up around the neck. 08:02 It's an excellent exercise for the upper back 08:06 especially for women who start to get a lot of upper back pain 08:10 and get poor posture. 08:12 This is an excellent exercise 08:14 to help keep you standing upright. 08:18 Doesn't take a lot of resistance 08:21 to give somebody a training effect here. 08:28 Starting to feel it? Yep. 08:32 Okay, now we're gonna do some short ones at the top. 08:33 Part way down, back up. 08:35 Okay, go way up high, up high, part way down, back up. 08:39 Up, up, 08:41 up, up, up, up, 08:46 up, up. 08:48 Five more. 08:54 Good. 08:56 All right. Feel those real good. 08:59 Yeah, those are kind of fun. 09:00 Okay, now you're gonna face this way. 09:03 We're gonna do some manual lateral raises. 09:05 You got to raise out to the side. 09:08 Up, up, up, up, up, resist. 09:11 Okay, up, up, now resist. 09:16 Okay, come up, hold that here at the top. 09:19 Make me push you down. 09:20 There you go. 09:22 Now we're going. 09:23 Okay, back up again. 09:25 And hold 09:28 and back up. 09:30 Up, up, up, up, 09:32 hold it, 09:35 and back up, up, up, up, up, 09:39 hold tight. 09:42 Okay, and back up, 09:44 up, up, up, hold. 09:47 Right back up again, 09:49 up, up, up, up, 09:52 up, hold it, 09:55 and back up, 09:57 up, up, up, 10:01 hold tight, back up. 10:04 Come on, Brandon, go push it, 10:06 come on, higher, higher, 10:08 come on higher, higher, hold it now for ten second. 10:13 Let me push you, one, two, three 10:16 hold tight, four, five, 10:18 six, seven, eight, nine, ten. 10:25 Okay, how'd that feel? 10:26 It felt good. Okay. 10:29 You gonna put one arm out, 10:30 bring it across your body, 10:32 reach up and pull. 10:37 We want those stretching the delt. 10:41 So it's very important, isn't it? 10:43 Very much so. 10:46 Part of muscle development is to make sure 10:48 you keep your range of motion, your flexibility 10:51 because a lot of lifters and trainers don't do that 10:54 and it starts to, it starts to restrict their motion 10:57 which will restrict their gains. 11:00 Okay, switch it around, 11:02 I had a really good friend 11:04 who is a chiropractor back in Olympia, Washington 11:06 and he was, he'd always tell me, 11:07 he goes, you want to maximize your gains, stretch. 11:12 Open up those areas, so you get good circulation, 11:15 it just make sense, you get good blood flow 11:17 throughout the body 11:18 and so stretching is very important. 11:22 Okay. 11:28 Now we're gonna do some bicep exercise. 11:30 And so what I'm gonna have you do is 11:32 I'm having you take your palms up 11:33 and I'm gonna get back in the same position. 11:35 We're gonna do some curls. 11:36 Okay. 11:39 Okay, palms up, 11:42 both, get your other hand in here too. 11:44 Okay, curl it up, good. 11:53 Very good. 11:55 Now what we can do here 11:57 to give him a little more emphasis of the workout. 12:01 Okay, come just part way down, back up, 12:04 back up, back up. 12:05 Now way down. 12:07 Okay, up, 12:09 now give me the shorts again, slow. 12:12 Now all the way down. 12:14 Curl it. 12:15 Short ones. 12:19 Up. 12:20 All way down, and curl, 12:24 go short, up, 12:26 up, up, up, 12:30 all way down. 12:31 Okay, up, 12:35 back up, back up, 12:39 back up. 12:41 Hold that, hold for ten. 12:43 One, two, three, four, 12:47 five, hang on, six, seven, 12:49 eight, nine, ten, good. 12:57 Is your biceps stimulated there? 12:59 Yep. 13:00 Okay, amazing what you can do with the towel 13:02 and just a little bit of help there. 13:05 Okay, back on the floor, we're gonna do some push-ups, 13:07 we're gonna do them in a little different manner this time. 13:11 Okay, this will be like Simon says, I say, you do it. 13:14 Okay, so I want you to go down, 13:16 and when I say up, you go up two inches, 13:18 when I say down, you go down two inches, ready. 13:20 Up, up, 13:22 down, up. 13:24 Just two inches, down, 13:26 up, up, down. 13:30 Just two inches, up, up, 13:33 down, up, up, 13:36 down, up. 13:38 Two inches, two inches, 13:39 up, down two inches, 13:41 that's too much. 13:43 Back up, go down just two inches. 13:46 Okay better, again like that, two inches, good. 13:50 Now up two inches, down two inches, 13:53 down one more. 13:54 Up a little bit, just two inches, 13:57 down, down, two inches, 14:00 up two inches. 14:02 I can't do much more. 14:04 Okay, hold it there for ten. 14:05 One, two, three, four, 14:09 five, six, seven, 14:12 eight, nine, ten. 14:15 Good job. 14:18 In this world of cat and mouse, 14:21 I'm the cat, you're the mouse. 14:22 The mouse is supposed to die too soon. 14:24 Right. You did great. 14:26 So you feel those? Yes, Sir. 14:28 Now obviously you workout on a regular basis 14:31 and you, well, you have? 14:32 I have. 14:34 And so how did you feel with that upper body workout 14:35 from what you did before? 14:37 It's pretty intense. Okay. 14:38 So you definitely feel it? 14:40 Yep. 14:41 Okay, now we're gonna get into some leg workout 14:43 and so we're gonna do some lunges. 14:45 And I want you to start with just a stationary lunge 14:48 and I want you to do ten on a side. 14:50 Okay, so go and step out with either leg, 14:52 whichever one you want. 14:54 Okay, down and up, ten times. 14:56 Now it's important to keep the knee over the foot 14:59 so he's just lowering himself straight down. 15:04 Those look excellent. 15:06 Very good. 15:09 Looks like you could do that all day. 15:11 Change foot. 15:17 Very good. 15:21 And five more. 15:28 Okay, now that was easy enough, right? 15:32 Okay, so what we're gonna do this time 15:33 is you're gonna get in that lunge position again, 15:36 but this time I want you to jump up 15:38 and then land back in to your lunge, 15:40 and I'll have you jump up five times, okay? 15:42 So get back on your right leg. 15:44 Okay, this is more intense now. 15:46 Jump, jump, 15:48 jump, 15:50 jump, jump. 15:52 Okay, switch. 15:55 Okay, jump, 15:57 jump, jump, 16:00 jump, jump, okay, relax. 16:03 Okay, now I want you to do those again 16:06 and this time I want you to try and jump a little bit harder. 16:08 Okay, right leg out. 16:11 Okay, up, up, 16:14 up, up, up. 16:17 Okay, switch. 16:21 Up, up, 16:24 up, up, up. 16:27 Okay, now back to the first thing we did, 16:28 right leg out. 16:30 Okay, and just ten lunges, down and up. 16:43 Okay, and down and hold. 16:46 Right there one, two, three, 16:49 four, five, six, now for ten, 16:52 seven, eight, nine, ten, switch. 16:57 Okay. 17:00 And down, way down, 17:02 three, four, five, 17:06 six, seven, way down, 17:09 eight, nine, ten, 17:12 okay part way down and hold. 17:14 One, two, chest up, 17:16 three, four, five, 17:18 six, seven, eight, 17:21 nine, ten, very good. 17:25 Feel your legs? Oh, yeah. 17:26 Good. 17:28 Okay, what I like you to do is 17:29 put your right hand on my shoulder, 17:32 go ahead and get a hold of your left ankle 17:33 and you're gonna stretch quadricep up like this. 17:36 Okay, okay, there you go. 17:40 Just like with the upper body 17:41 very important that we stretch the lower body on. 17:43 You should be feeling that stretch 17:44 right there in those quads 17:46 that we just smoked up a little bit. 17:51 Okay, you look like you got some good thick thighs 17:53 but you definitely felt that going through that? 17:55 Most definitely. 17:58 Okay. 18:00 And now what you're gonna do is put your leg down. 18:01 Now go and put your left hand on my shoulder, 18:03 okay, and you can do this just against a wall, 18:05 but I'm acting as a wall for him here. 18:11 Feels good to stretch that after going through that. 18:17 It's really immersed. 18:18 Right, 18:20 and as you can see if you do it right. 18:21 Okay, go and put it down. 18:23 To go through that again and again, 18:26 you can see it just be over kill 18:28 Once you stimulate the fast glycolytic fibers, 18:31 the muscle fibers have pulled fast switch 18:33 and sought its fibers, 18:34 they go from the slow-oxidative to the fast-oxidative, 18:38 to the fast-oxidative glycolytic, 18:39 then fast glycolytic. 18:41 The fast glycolytic are the biggest, strongest, 18:44 laziest muscle fibers in the body. 18:46 In fact, when people eat chicken or turkey, I don't, 18:52 but, but if you take the breast meat it's white 18:57 because turkeys and chickens don't fly 18:59 other than just to short distance. 19:02 But the legs are dark 19:03 because they bounce around all the time. 19:05 Now if somebody were to eat a duck or goose 19:09 instead of a white breast, they have dark 19:12 because they have aerobic fibers in their chest 19:14 because they do fly for long period of time 19:16 and their legs are more of the white fibers. 19:19 So with us we have dark fibers, aerobic fibers, 19:22 we have white fibers which are the anaerobic fibers. 19:25 So when we do the high intensity workout, 19:28 we're going after those fast glycolytic fibers, 19:30 the biggest, strongest, fastest contracting fibers in the body, 19:33 but they're lazy, they don't want to do anything. 19:36 But once you get them stimulated, 19:37 those are the ones that are gonna give you 19:39 all the progress. 19:40 However, once you stimulate them, 19:43 you got to rest them. 19:44 If you try and take it beyond that, 19:46 it's not gonna help you. 19:48 Right. Okay. 19:49 Also it does is cut into your recovery time. 19:51 All right, let's step out now with the left leg, 19:54 go up on the heel and then lean forward into it, 19:57 then you're gonna stretch your hamstring, 19:58 bend your back leg a little bit more. 20:00 There you go. 20:02 So you can drop down into it. 20:03 Keep your chest up. 20:06 Feel the stretch back there. 20:08 Okay, now switch the other side. 20:11 Right leg out. 20:14 Okay, can you feel your hamstring? 20:16 Yes. 20:18 And as we're going through your workout, 20:19 I definitely felt like 20:21 we were getting into a good fatigue point on your exercise 20:23 especially the last one of those triceps, 20:24 we definitely hit it on that one. 20:26 Yeah, I was surprised, that not using weights 20:28 you can feel the same thing if you do it right. 20:34 Okay, well you have might guess 20:37 I've been doing this for a long time, so. 20:39 Okay, now we're gonna do 20:40 some little bit of core training 20:42 and so I'm gonna have you do a plank. 20:43 Have you done a plank before? Okay. 20:45 Oh, you're in for a treat. 20:48 Well, Brandon, at least I might do this for you, 20:50 I'm gonna make it comfortable by getting you a mat. 20:52 All right. Okay. 20:54 We're gonna lay this down there, 20:57 and you're gonna get down there like you're gonna do a push-up 20:59 but then you're gonna brace yourself on your elbows 21:00 and I want that back nice and flat. 21:02 Okay. 21:07 Okay, and up, get your knees, 21:09 no you don't get your knees off the ground. 21:11 There we go. Now you're there. 21:13 Now when people do planks when they first start out, 21:17 they usually go for like 20 or 30 seconds. 21:20 But a fine specimen like you 21:22 will go a little longer than that. 21:26 Okay, 21:28 so usually when someone has been working out a little bit, 21:30 a minute, a minute and half, 21:33 that's usually a good amount of time. 21:34 So we'll at least get a minute there 21:35 and see how we look from there, 21:38 and this is a great exercise for your back. 21:42 You're not shaking already, are you? 21:43 Yeah. Okay, well then, all right. 21:44 We'll keep that in mind. 21:46 Okay, and so it's great for your lower back, 21:49 it's great for your abdominal. 21:51 In fact you can forget about 21:52 doing all the crunches and so forth, 21:54 just get into some planking, it will do you well. 21:57 Let's bring your little back up just a little bit, there we go. 22:00 Oh yeah, I'm much happier now. 22:03 Okay. 22:05 Okay, hold it, hold it 22:09 and you're almost to your first minute. 22:14 Okay, and you made your first minute. 22:16 Oh, no, no, no, not yet. 22:18 You've been found worthy of doing a little bit more. 22:21 See Body & Spirit is very biblical. 22:24 When you've been found faithful with little, 22:25 more is added un to you. 22:29 So you can say praise the Lord, I've been found worthy. 22:31 So we're gonna get to that minute and a half mark. 22:33 So we got ten seconds to go, you're doing great. 22:38 You're gonna make it. 22:41 Five, four, three, 22:44 two, one, good job. 22:48 Okay. Go and come on up. 22:51 Feel that? 22:57 Doesn't feel too bad when you first get down there, 23:00 but after a while it can be a little bit tough. 23:02 We had a man that had business at Rapid City, 23:05 used car salesman 23:06 and never really worked out much, 65 years old, 23:09 he's doing a eight minute plank now. 23:11 Whoa. 23:12 So people can do some pretty amazing things. 23:14 We just get on there and do a regular, 23:16 regular routine with it. 23:17 Okay. 23:19 So what we're gonna do now 23:20 is we're gonna do some trunk rotation. 23:22 We're gonna turn to left, 23:25 turn to the right, 23:27 turn to the left, 23:30 turn to the right, 23:32 turn to the left, 23:35 and back. 23:36 I don't like side bends because I feel like 23:38 they build up the sides too much 23:41 and most people don't want a thicker waist. 23:43 So we're trying to slim the waist 23:45 and this is a good way of doing it. 23:48 Of course we can't magically spot reduce fat, 23:50 it just has to come off systematically 23:51 as people exercise, 23:53 but stimulating the area around that 23:55 will obviously tighten the muscles 23:58 that we're targeting. 24:01 Okay. 24:02 Now, another thing I want to work on stretching out 24:04 especially with people who spend a lot of time lifting 24:07 or have predominant upper bodies is 24:09 we want to work the neck just a little bit. 24:10 So we're gonna turn our neck side to side. 24:14 Okay, and look the other way. 24:17 And back to the left 24:20 and back to the right. 24:22 And back to the left, 24:26 and back to the right, 24:28 and back to the left, 24:31 and back again 24:34 and back to the left, 24:36 back to the right. 24:38 Now we're gonna look up, 24:41 look down, and up 24:45 and down, 24:47 and up 24:49 and down, and up 24:53 and down. 24:55 The final thing we're gonna do is we're gonna step back, 24:56 let's put the left foot back, 24:58 and we're gonna stretch the calf area. 25:03 Bend your right knee. 25:04 Should feel the stretch back in your calf. 25:11 Okay, and switch to other side. 25:14 Press the heel to the ground. 25:20 Hold it steady. 25:24 Okay, very good. 25:26 All right, good job, Brandon. 25:30 When it comes to strength training, 25:32 both men and women can be greatly blessed by doing it 25:35 and of all ages as well. 25:37 I've seen so many girls, young girls, 25:41 we were in a high school, 25:43 we had 12 girls that could all bench press 135 pounds or more 25:47 because we take away the limitations. 25:49 They can do so many more things, 25:51 in fact women are finding out, 25:52 they can be so much stronger they ever thought possible 25:54 if they just get in there and do some exercise, 25:57 and strength training will not build up 25:59 the large bulky muscles they think it's going to do. 26:01 In fact actually 26:03 it's a great way of streamlining their bodydown 26:05 'cause it helps them to metabolize fat. 26:07 For men, of course, 26:09 they're usually interested in getting stronger 26:11 and the wonderful thing about strength training 26:13 is you take a man who is in his 50s 26:16 who thinks that 26:17 well, they're really starting to get past their prime. 26:19 You get them working out again 26:20 and also and they feel this resilience of youth again. 26:24 They're surprised at just how good 26:26 working out can make them feel. 26:28 You take somebody in their 70s 26:29 or their 80s by the time you're in your 70s, 26:32 two thirds of all women and one third of all men 26:34 can no longer put ten pounds over their head. 26:36 It's really sad because so many people 26:39 are getting weaker and weaker as they get older. 26:41 In fact the number one sign 26:42 you're getting old is you're getting weak. 26:44 Well, all that can be reversed 26:46 by some simple strength training. 26:48 And I understand a lot of people 26:49 don't want to go into gyms, 26:51 and get around the crowds 26:52 and those who are getting really intense 26:55 and going after it, and I don't blame them. 26:56 I don't like that environment anymore either. 26:59 But you can do this in the privacy of your home 27:02 by just having some persistence starting out gentle. 27:06 You don't have to go quite as intense 27:08 as Brandon did today. 27:09 We can back off on it 27:11 and there's plenty of Body & Spirit shows 27:13 that will take you through a much gentle workout 27:15 so you can work your way up. 27:17 This workout is more intense. 27:19 A lot of times people say, 27:20 well, you can't get that type of workout at home on your own. 27:23 Well, as Brandon found out, yes, you can, 27:26 even somebody who's spent a lot of time working out, 27:28 and Brandon shared with me earlier 27:29 that at one time he could bench press 340 pounds 27:32 and even still getting down there 27:34 and doing the push-ups like we did 27:35 was a hard workout. 27:37 We want do it for the right reason, 27:38 we want to do it to glorify God with our body. 27:41 Training to get stronger is a great thing. 27:43 It makes us feel good. 27:44 But if it's all about just the strength training, 27:46 then we're doing it for the wrong reason. 27:48 We want to do it because we want to glorify God. 27:51 Remember the scripture we use on Body & Spirit 27:54 which is Philippians 4:13, 27:56 which states I can do all things through Christ 27:59 who strengthens me. 28:01 Thanks for joining us. 28:02 God bless you 28:03 and we look forward to see you next time on Body & Spirit. |
Revised 2016-07-18