Participants: Dick Nunez, Rick Nunez, Brittany Nunez
Series Code: BASA
Program Code: BASA000004
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00:01 The following program is designed
00:03 to demonstrate simple workouts 00:04 that you can use to improve your health. 00:08 Be sure to consult your physician 00:09 before beginning any exercise program. 00:14 Having a great fitness level can help you in so many 00:16 aspects of life; find out what you can do next on 00:19 Body and Spirit Aerobics. 00:52 Hello, I'm Dick Nunez, Wellness Director of the 00:54 Black Hills Health and Education Center. 00:56 Welcome to Body and Spirit Aerobics. 00:58 Today we're gonna be doing a nice fitness program 01:01 that'll help you to feel better in whatever you do 01:02 in life. So often we wish we had more energy just 01:05 for the day-to-day activities or for other 01:07 things we want to get involved in such as 01:09 mountain climbing, skiing or whatever you. 01:11 So, today we're gonna have an overall good workout 01:14 that's gonna combine aerobics with little bit of 01:16 strength training. Believe we ready to get started, 01:18 helping me out today are two people very familiar to me 01:21 and that is my children Rick and Brittany 01:23 and we're gonna start by just loosening up. 01:26 We're gonna bring the arms up and around, 01:30 and up take breath in, blow out as you come down, 01:34 in expand the ribcage and down, up and around, 01:40 up and around, up and around, up and around, 01:49 three more, up and around, up and around, 01:54 and up and around. We're gonna do some favorites 01:59 that we use lot of times on the Body And Spirit show 02:02 and that is pushups great overall exercise so hit 02:05 the deck. We're gonna do 20 of them, good position, 02:10 follow my count. Down and up, down, up, down, up, 02:17 there is 3;down up 4;down up 5; down up 6; down up, 02:26 7; down up, 8; down up 9; down up 10; down up 11; 02:35 down up 12; down up 13; down up 14; down up 15; 02:43 down up 16, down up 17; down up 18; down up 19; 02:53 down up 20 good. Up on your feet, anytime we work a 02:59 muscle area, we also need to work the opposing muscles, 03:01 so in this case we just work for chest, so now we're 03:04 gonna do little back work and when we are gonna do 03:05 that is we are gonna have our feet's spaced apart, 03:08 we're gonna reach out, we're gonna grab hold of our 03:10 wrist and we're gonna pull back and then reach out, 03:15 and then pull and reach, good keep going, 03:20 try and reach way out as you pull forward. 03:26 This is also getting us warmed up for our 03:28 cardiovascular part each way out and pull and out, 03:33 and pull and out, pull and out, ten more. 1 out, 2 out, 03:45 3 out, 4 out, 5 out, 6 out, 7 out, 8 out, 9 out, and 10 04:04 and out. Switch sides okay pull, back, pull and back, 04:13 2, pull, pull, here's 4, pull 5, pull 6, pull 7, 04:25 pull 8, pull 9, pull 10, pull 11, pull 12, pull 13, 04:40 pull 14, pull 15, pull 16, pull 17, pull 18, pull 19, 04:54 one more pull 20. Okay let's stretch up put arm up over 04:58 the head, grab your elbow and pull and hold that for 05:06 10 more seconds, 5, 4, 3, 2, 1 switch sides. 05:18 Hold it tight, 10 more seconds, 1, 2, 3, 4, 5, 6, 05:34 7, 8, 9, 10 bring your arm up, bring it across your 05:40 body, stretch your shoulders hold that ten more seconds, 05:49 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 and switch hold tight, 06:07 hold that for ten more seconds 1, 2, 3, 4, 5, 6, 06:16 7, 8, 9, 10 good shake it out. Okay we're gonna warm 06:23 up the legs now put your foot out raise the toe up, 06:27 push down, up down, up down, up down, up down ten more, 06:37 1 and 2, 3, 4, 5, 6, 7, 8, 9, and 10 step out the 06:56 other side and up and up, and up, 4, 5, ten more, 1, 07:08 2, 3, 4, 5, 6, 7, 8, 9, 10 let's warm up the calf area. 07:23 Step back press up on the toe and down, up and down, 07:30 up down, up down, up down ten more 1, 2, 3, 4, 5, 6, 07:47 7, 8, 9, 10 switch sides up and up, up, up ten more 1, 08:05 2, 3, 4, 5, 6, 7, 8, 9, and 10 good. Alright. 08:22 Hands on your hips we're gonna start our legs by 08:24 stepping out and then back and then together and switch 08:29 out, back, together, out, back, together, out, back, 08:39 together, out, back, together, out, back, 08:46 together, out, back, together, out, back, 08:54 together, out, back, together, out, back, 09:01 together, out, back, together, out, back, 09:08 together, out, back, together, out, back, 09:15 together three more each way here is 1, 09:26 here is number 2, one more time good alright 09:36 step it out, little bit arm movement. 09:50 Good keep going, 10:00 we're gonna go 50 more seconds so we're nice and 10:02 loosened up for the next thing we're going to do. 10:07 It's going to be fun. You should be smiling with 10:09 anticipation 40 more seconds and we're down to 30 more 10:29 and down to our last 20 seconds and 10, 9, 8, 7, 6, 10:46 5, 4, 3, 2, 1 squat position, we're gonna do 10 seconds 10:55 down 2, 3, 4, 5, 6, 7, 8, 9, 10, up slow 1, 2, 3, 4, 5, 11:09 6, 7, 8, 9, 10, down 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 3, 11:25 4, 5, 6, 7, 8, 9, 10. For those at home you maybe stop 11:34 and rest while you're dong this because this could be 11:36 hard. Okay, and up slow 3, 4, 5, 6, 7, 8, 9, 11:47 10 down slow 3, 4, 5, 6, 7, 8, 9, 10, 3, 4, 5, 6, 7, 8, 12:05 9, 10 and slow. It's an excellent exercise 12:11 especially if you enjoy skiing and up slow 6, 7, 8, 12:21 9, 10 three more 2, 3, 4, 5, 6, 7, 8, 9, 10, 2, 3, 4, 12:35 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 12:52 2, 3, 4, 5, 6, 7, 8, 9, 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, 13:09 10, 1, 2, 3, 4, 5, 6, 7, 8, 9, now back down and hold, 13:22 hold it steady, hold it, just imagine now you're on 13:27 the ski slopes. Since I can't ski that's hard for me 13:31 to imagine, but I know lot of people do. 13:39 You smile, yeah, yeah, yeah, the pull is going. 13:44 I've seen it done just never done it. Just in case 13:50 you're wondering we're gonna try and hold this for 13:52 30 more seconds. It's a long ski hill we're on. 13:57 Hopefully there won't be a job at the end. 14:03 Good keep hanging in there, it's gonna feel good 14:08 when we stop. Just I think it's gonna feel good 10 more 14:12 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9 okay jump rope real 14:25 easy, oh not too easy, but our imaginary jump ropes 14:33 here, this is one jump rope I never miss. I love it, 14:43 okay one leg at a time, left leg, right leg, left leg, 15:01 right leg, left leg, right leg, left leg, 15:19 right leg, left leg, right leg, together 15:40 keep going okay now double jumps just kidding step 16:02 okay arm swing, get the heart pumping now, 16:12 blood circulating that's being metabolized 16:17 we're feeling better, stronger and more tired, 16:21 keep going, keep it up, 16:36 okay we're going to a transition here with the 16:45 upper body again, but keep stepping ready arms out 16:52 circles, good keep going, 17:08 just remember I'm your dad, if I can do it you can do it 17:24 Keep turning them and we're gonna do a hold 20 17:31 more seconds of turning, and 10, 7, 6, 5, 4, 3, 2, 1, 17:51 keep holding it for another minute that way, 17:57 keeping that nice and straight, turn your palms 18:00 down. For those at home if you need to drop your arms, 18:03 it's okay. For my kids don't even think about it keep 18:08 them up down to 30 seconds, 25 now 20, 15, 10, 9, 8, 18:44 7, 6, 5, 4, 3, 2, 1 back to swinging the arms 18:53 just pick it up a little bit good, pick it up 19:05 good, we're looking good, keep it going, 19:19 pick it up, shift gears whatever we need to do 19:24 or whatever we do, go faster. Good Rick, 19:36 let's go Brittany, 19:52 one more minute keep pumping it, good, 20:02 the reward is in the end, down to 40 seconds 20:14 and 30 seconds, the goal is insight finish 20:28 line is near 20 seconds, 15, 10, 9, 8, 20:44 7, 6, 5, 4, 3, 2, 1, slow down. We don't want 20:56 just stop totally, it's not healthy for our 20:59 hearts, so we wanna keep moving keep the 21:01 circulation going. 40 more seconds of cool 21:13 down here and we'll go into another 21:16 transition, 30 seconds, 20, 15, 10, 9, 8, 7, 6, 21:46 5, 4, 3, 2, 1, okay hands on the hips step 21:52 out to the side and switch, and switch, 21:56 and switch good, good keep going, 40 22:11 more seconds and we're down to 30 22:21 seconds to go, out and back, out and back, 22:26 out and back, out and back, out back 20 22:32 seconds, out and back, out and back, 22:37 out and back, out and back, out and back 10 22:42 seconds good keep going 3, 2, 1, good 22:53 job okay. Press the calf to the floor, up 22:58 and down, up and down, up and down, 23:04 up and down, up and down, up and down, 23:09 up and down, up down, one more up 23:14 and hold, hold, hold, hold it, just hold it 23:19 down go and stretch calf down there you 23:21 go hold it 10 more seconds 3, 4, 5, 6, 7, 23:30 8, 9, switch it around, okay press up and 23:35 down, up down, up down, up down, up 23:43 down, up down, up down, up down, up 23:50 and stretch hold it, hold it steady, holding 23:57 it for 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 24:11 10 legs apart keep the chest up, lean forward 24:16 before you're stretching, stretch 24:21 inside the thighs, now lean over to your left 24:23 and get over your zankle and hold that 24:29 back to the centre, over to your right, 24:45 hold your stretch 10 more seconds 3, 4, 5, 24:54 6, 7, 8, 9, 10 back in centre towards the 25:01 floor 10 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 25:15 10 good. Hands behind the back, 25:18 contract your abdomen and over, up 25:23 and back, contract over up and back, 25:30 contract over up and back, contract over up 25:38 and back, contract over up back, we're 25:43 gonna do 10 more it's 1, 2, 3, 4, 5, 6, 7, 8, 9, 26:18 10 okay let's turn and turn and turn, turn, 26:28 turn, turn seven more each way. It is 1 and 26:39 2, 3, 4, 5, 6, and 7 alright, good job. 26:58 We are all done. 26:59 All through my career people have come to 27:05 me and said how can I get in better shape for 27:07 the things I want to do like cycling or 27:09 playing basketball or racquetball or tennis 27:11 or whatever it is. The answer is really quite 27:15 simple it's not always easy to implement 27:17 because it takes a little perseverance of 27:19 dedication, regular exercise program 27:21 working all the muscle groups along 27:23 with cardiovascular training will help you 27:25 in so many ways just the simple things in 27:27 life will be much easier. Remember 27:30 when you feel strong you feel young, 27:32 when you feel weak you feel old, 27:35 but that strength has got to come to the proper 27:37 reasons, you want to train to the glory of 27:39 God giving him praise in all things and 27:41 glorifying him with your body. And remember 27:44 what Philippians 4:13 says, it says I can do 27:47 all things not some things, but all things 27:49 through Christ who strengthens me. 27:51 God bless you see you next time. |
Revised 2014-12-17