Participants: Fred Garber, Matthew Hard, Dick Nunez
Series Code: BASA
Program Code: BASA000022
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00:02 The following program is designed to demonstrate
00:04 simple workouts that you can use to improve your 00:06 health. Be sure to consult your physician 00:10 before beginning any exercise program. 00:14 Getting a good workout is as simple as finding the 00:17 time to do it in the comfort of your own home, 00:19 next on Body and Spirit Aerobics we're gonna to 00:21 show you that you can get a workout and not 00:23 have to go anywhere. Stay tuned. 00:54 Hello, I'm Dick Nunez, Wellness Director at the 00:56 Black Hills Health and Education Center. 00:58 Welcome to Body and Spirit Aerobics. 01:00 For 20 years I used to manage Athletic Clubs and 01:03 people would come to join clubs in order to get 01:06 healthy and fit and they would spend a lot of money 01:08 and lot of them would simply just beat their heads 01:09 against the wall while they were there. 01:11 Not literally but they would spend a lot of time wasting 01:14 time, a lot of people of course would join clubs and 01:17 never show up, they'll think that well if I just 01:19 join this club somehow through osmosis I'm going 01:22 to lose work or lose weight and then it comes to a 01:24 harsh reality, well in order to lose weight I guess I 01:26 better show up once in a while. What we think we 01:28 have to get all this fancy equipment, which usually 01:30 just collects dust, when people telling me, ask me 01:33 they say where is the best place where I can get some 01:35 exercise equipment, I just tell him look at the local 01:38 yard sale or garage sale, usually you'll find a lot of 01:40 it there. Good intentions usually end up in basement 01:43 and garages covered with dust. So we're gonna to 01:45 try and show you a workout you can do at home 01:48 that's gonna to be very productive and isn't gonna 01:50 cost any money except just a little bit of time and a 01:53 little bit of effort. I believe we're ready to get 01:55 started; helping me out today will be Matthew Hard 01:58 and Fred Garber and we're gonna to start by loosening 02:00 up and we're gonna to start by reaching up to our 02:04 left and now switch over and reach up to your right 02:08 and switch and switch and switch and up and up and 02:16 up and up, left and right and left and right, ten more 02:25 each way there is 1 and 2 and 3 and 4 and 5 and 6, 02:43 7, 8, 9 and 10. Press the hands together and let's 02:54 push up keep the tension on them and bring it back 02:57 down and up and down and up and down and up 03:08 and down and up and down and up, let's go ten more, 03:17 keep the tension on, there is 1 and 2 and 3, 4, 5, 6, 03:35 7, 8, 9, one more time 10. Alright step out with your 03:45 left foot, reach out with your right hand, grab your 03:49 right wrist with your left hand and pull back, 03:52 reach out, pull and reach, pull and reach, pull, 03:59 keep going, there is 6, 7, 8, 9, 10 more 1, 2, 3, 4, 04:19 5, 6, 7, 8, 9 and 10, switch over, right foot in front, 04:32 left hand out grab it with your right hand and pull and 04:37 pull and pull, pull, pull, there is 6, 7, 8, 9, 10 more 04:53 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Alright shake it out. 05:11 Now let's start loosening up for aerobics, put your 05:14 left foot out, point the toe up, press it down and 05:18 up and down, up down, up down, ten more, 05:26 there is 1 and 2, 3, 4, 5, 6, 7, 8, 9 and 10. 05:44 Switch, toe up, down, up, down, up, down, up, 05:52 down, ten more 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 06:11 Okay now with the left heel, heel down on the 06:12 ground, push up on the toe and down, up and down, 06:18 up, down, there is 4, 5, ten more 1, 2, 3, 4, 5, 06:31 6, 7, 8, 9, 10. Switch it and press up, down, up 06:44 3, 4, 5, 6, 7, 8, 9, five more 1, 2, 3, 4, 5. 07:04 Okay let's start loosening up the legs, gonna pick our 07:06 left leg up, kick it out and down, right leg up, 07:10 kick out down, left, kick out down, good, good, 07:19 good. 20 more seconds, 10 more seconds and 07:48 5, 4, 3, 2, 1. Okay now we're gonna to go back, 07:55 pick it up to the backwards, you can feel it 08:06 stretching your quadriceps as you bring that up and 08:09 we'll go 45 more seconds. Feel a little bit like a dog 08:25 kicking grass up and getting ready to attack. 08:33 20 seconds, and 10, 3, 2, 1. Okay we're going to lift 08:54 the leg way up high, now right and left, right, left, 09:00 right, left, right, left, right, left, good, keep 09:07 going. 40 seconds, good job, 15 seconds, okay good. 09:54 Hands on the hips, key jumps, side to side go, 10:04 good job, 45 seconds and 25 seconds and 20, 10:41 and down to 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Step it 10:53 out 45 more seconds and 35, down to 30 and 20, 11:39 15, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Key jumps, 11:52 front to back, go good job, good job. 50 seconds, 12:18 35 back and forth front and back, come on, down to 12:32 20 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Side to side, 13:05 big steps now, way out, way out, tighten it up, 13:25 okay we're gonna to pick up the speed a little bit, 13:31 good, good. Left right, left right, left right, left 13:38 right, left right, left right, left right, left right, 13:44 keep it up. Left right, left right, left right, left 13:55 right, left right, left right, left right, left 14:01 right, big steps. Way out, step, step, step, step, 14:18 step, step, step, step, step, way out, step, step, 14:25 step, step, step, good, good, way out, step, step, 14:33 tighten it up, okay, pick it up speed wise right 14:39 left, right left, right left, right left, right left, 14:46 right left, right left, right left, right left, right 14:52 left, right left, okay step it out, way out. Big steps, 15:03 50 seconds and 40, down to 30 way out, way out, 15:25 step, step, step, step, down to 15, and 7, 6 ,5, 4, 15:50 3, 2, 1. Okay, it's ski hops, side to side go, 16:04 50 seconds, and 40 good job, 30 seconds and down 16:38 to 15, 14 good 12, 11, 10, 9, 8, 7, 6, 5, 4, 16:49 3, 2, 1. Okay, elbow to knee, right leg, left, 16:57 right, left, right, left, right, left, right, left, 17:04 right, left, right, left, right, left, right, left, 17:10 right, left, right, good 40 seconds, keep it up 30 17:24 seconds. 5, 4, 3, 2, 1. Step it out, we're coming 18:03 towards the end of the Aerobics. 35 seconds here, 18:23 30 and 20 seconds 9, 8, 7, 6, 5, 4, 3, 2, 1, 18:52 one more set of ski hops front and back, ready, 18:54 go. 50 seconds, good job, good, good, good, 19:18 35 seconds, now we are down to 25, and 20, 15, 19:43 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Okay step it out, 19:54 start cooling it down. Keep the arms moving. 20:09 45 seconds and 40, 35 down to 30, 25 and 20, 20:38 15 and 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Side to side, 20:54 nice and easy, just cooling down now. Guys have done 21:00 great, 40 more seconds, when you do a home exercise 21:16 program, you can make it as intense as you want. 21:19 You can run in place, you can do the ski hops, 21:24 the calisthenics we do here on this program, 21:26 the harder you push the more you get out of it. 21:31 Doesn't take expensive equipment, it just takes a 21:34 determination to get it done. Down to 15 seconds, 21:46 and 8, 7, 6, 5, 4, 3, 2, 1. Let's s stretch out, 21:55 let's start by stepping out, stretch the inside of your 21:58 thigh, gotta feel it pull on the inside and hold ten 22:07 more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 22:18 Shift over, and hold, ten more 1, 2, 3, 4, 5, 6, 7, 22:38 8, 9, and 10. Press the heel to the ground and 22:44 hold, hold steady. Ten more, 1, 2, 3, 4, 5, 6, 7, 22:59 8, 9, 10. Switch and hold, ten more seconds, 23:14 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Put your heel out, 23:27 lean forward into it, put your chest up, ten more 23:35 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch, keep 23:52 your chest up as you lean forward and ten more 23:56 seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Good, put 24:10 your hand on my shoulder and get a hold of your 24:11 ankle and stretch your quadriceps, and ten more 24:21 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch and hold, 24:43 and ten more seconds 1, 2, 3, 4, 5, 6, 7, 8, 9, 24:53 10. Good, arm up over the head and hold ten more 25:05 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Switch, more ten, 25:24 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Good, arm out bring it 25:36 across, hand behind the elbow, nice steady pull, 25:41 you feel that in your shoulder, good, good, good. 25:46 Hold it for five more 4, 3, 2, and 1. Switch it over 25:56 and pull and hold tight, good 1, 2, 3, 4, 5, 6, 7, 26:10 8, 9 relax. Hands behind the back, contract your 26:15 abdomen, bend over, up, lay back, contract, over, 26:22 up and back, contract, over, up and back, 26:28 contract, over, up and back, contract, over, up, 26:35 back, contract, over, up, ten more, contract, over, 26:42 up, there is 1 over, up and 2 over, up 3, contract 26:52 over, up 4, and up 5, contract, over, up 6, 27:02 contract, over, up 7, contract, over, up 8, 27:09 contract, over, up 9, one more, contract, over, up 10, 27:16 good job. Alright fellows, we're all done. 27:22 When you look for a workout program, find one that 27:24 makes sense to you. It doesn't have to be 27:26 complicated, it doesn't have to be expensive, it just 27:28 has to be something you want to do and you're 27:31 gonna stay with it. Don't overdo it, and train for 27:33 the right reason. Don't train for your personal 27:36 glory. Train for the glory of God. You'll find that 27:38 it makes it so much easier. Remember what the 27:41 Bible promises, in Philippians 4:13, it gives us a 27:44 promise that we can do all things to Christ who 27:47 strengthens us. God bless you, keep on exercising and 27:51 we look forward to seeing you next time. |
Revised 2014-12-17