Participants: Jeanie Weaver (Host), Ralph Sanchez, Tim Tiernan
Series Code: NBAS
Program Code: NBAS000014
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00:01 The following program is designed to demonstrate
00:03 simple workouts that you can use 00:04 to improve your health. 00:06 Be sure to consult your physician 00:07 before beginning any exercise program. 00:11 Welcome to Body And Spirit. 00:12 We are so glad that you are with us. 00:14 We are gonna do the Wellness Workout Today. 00:16 I am Jeanie McDonald Weaver. 00:40 Hi there, we are so glad you came 00:42 to do the Wellness Workout with us. 00:45 We have Tim here with us today and Ralph. 00:48 And they are going to be helping me 00:51 present to you the Wellness Workout. 00:53 You need some cans. 00:57 Okay, this is just some cans, 00:58 it's not even a pound, just under a pound. 01:01 So if you don't have weight, you don't have to. 01:03 Get these or you can use the band 01:05 that we used before, a towel or weights, 01:08 if you have weights. 01:11 And we are gonna go through warm up. 01:12 And we are gonna do some of the same moves 01:14 that we're gonna be doing through the workout. 01:18 Just a warm up because 01:19 we have a little bit of time, 01:21 this is the Wellness Workout, 01:22 so this is taking the best moves 01:24 and putting in a short amount of time. 01:26 And so we are starting our warm up right now 01:28 and we gonna pull our knees 01:30 right in and go across midline. 01:33 And we're gonna reach back. 01:35 Every time I switch that ball, 01:37 I'm gonna reach back 01:38 and my gonna keep my stomach, what Ralph? 01:41 What? Engaged! 01:44 It may not be flat out, 01:45 but we are gonna keep it in tight, right? 01:47 We are gonna workout. That's right. 01:48 Tim watch Ralph. 01:50 Make sure he doesn't cheat. 01:51 Right, I follow, I follow him. 01:52 Yeah. Big breathe. 01:54 So we are crossing midline. 01:56 We are taking and we are bringing... 01:58 I am doing this Wellness Workout as, 02:03 if you come in off a walk 02:04 and you need to do some strength work 02:06 and you have a short amount of time, 02:08 this is what this is perfect for. 02:10 So we are just doing a little bit of warm up 02:11 because I am assuming that you have done 02:14 some aerobic work and you warmed up. 02:15 So we gonna revisit some of the moves 02:17 that we're gonna do. 02:19 So I am going to step out over the mat, 02:22 I am gonna pull, I am gonna change. 02:25 I will only do a couple 02:27 because I am going to keep moving. 02:29 Because this is what we are going to do with weights, 02:30 and just a minute I am going to step back. 02:32 I am going to step forward again. 02:35 Pull and pull. 02:37 And I want to be leaning forward from my hip. 02:40 That's right, a little bit of knee bend, 02:42 forward from the hip because when you have got 15 pounds, 02:46 you want that person to be right 02:48 where it suppose to be, 02:49 in that upper, middle, back and the upper arm 02:53 I'm gonna come back. 02:54 I'm just going to do a little curl. 02:56 I'm gonna sink. 02:57 I'm gonna come back, and whenever I come down, 03:01 I want to put that rear end back and then come back. 03:05 I wanna push back because I don't wanna hurt my back. 03:07 So pretend you got those 15 pounds. 03:10 Make sure you are moving good. 03:12 And if you are coming too far out with your knees, 03:15 you want to push back with the hip, 03:18 so that those knees are over almost the forefoot 03:21 or the ankle, not the toe. 03:24 And the way you do that, 03:25 it's a classic strength training squat 03:29 or a hip hinge. 03:30 And you need to get that in the warm up. 03:32 This is our warm up, okay. 03:34 This is where you make sure that 03:36 you cracked all those little movement challenges 03:39 that you might have. 03:40 So you have a wide step, 03:41 you swing back and you keep the back very extended. 03:46 So as you are coming down, you keep your chin tucked. 03:49 How are you doing? Good? 03:50 Big breathe and come back. 03:53 So let's pretend we still have the weight, 03:55 which we have little balls, gyred sock. 03:58 So I am going to come here, and I am going to 04:02 bring the ball right to the middle. 04:04 This is called neutral. 04:05 And I am going to turn, 04:07 and I am gonna keep my elbow under. 04:09 I am going to pretend I have 15 pound weight here. 04:12 I am going to push it just like that, 04:14 my knees are soft 04:16 and I am doing a transverse move in the hip, 04:19 in the knee and ankle. 04:20 I am turning, okay. 04:22 If you out there have known Osteoporosis in you back, 04:28 you want to do minimum. 04:29 Now go the other way. 04:30 You want to do a minimum lift here. 04:32 And you might just want to use the soup can or nothing. 04:35 But you're turning and you're coming back down. 04:37 So this is a cross chop, or cross lift. 04:41 If you have shoulder issues, Tim has shoulder issues. 04:45 He's not going to go up real high, right now. 04:47 He's just gonna stay a little bit low, 04:49 and he's gonna go back like this. 04:51 If you have no shoulder issues, you can go up. 04:52 If you do, go this way. 04:56 Don't think you can't do it. 04:57 You can, just modify it. 04:59 So now you know that one. 05:01 Now let's take and let's do the cross chop from neutral. 05:05 And we gonna go across the body, 05:06 and we're gonna chop, 05:08 right down to the knee, right there, okay. 05:10 So when I am here, I have one leg straight 05:13 and one leg very bent and I am chopping. 05:16 Right there, like that. 05:17 So I am going to feel a little bit here, 05:19 and the lower I go, the more I am going to feel it. 05:22 And then when we come back to neutral, okay. 05:26 And I might be able to go up here, maybe I can't. 05:29 Maybe I can come to just the shoulder. 05:32 Chop, bend that knee, 05:35 straighten the other leg and you are down. 05:37 And then you're going to come back to the shoulder. 05:40 Chop, and pretend that you got that 15 pound weight. 05:44 Got it? Okay come to the neutral. 05:47 Now we are going to go the other way. 05:48 So we do these moves, this is a preview, 05:53 a little test run to make sure 05:56 that everything is working okay. 05:58 And I don't have any problems with the joints, 06:01 or something that I didn't know 06:03 because when we go put weight on here, 06:06 then it's going to be very different thing. 06:07 So as you are coming down, keep going, 06:10 as you are coming down, 06:12 you want to keep dropping that chin under, 06:15 because I don't want the head cocked. 06:17 That's right, okay. 06:18 Then you come back up, good. 06:21 Then I got my weight, 06:22 I am going to do just a simple squat 06:24 and then come back up, okay. 06:26 And I am going to do a simple squat. 06:28 I am going to come back up and put a toe back. 06:32 A simple squat, come back up and put a toe back. 06:35 So I am shifting. 06:37 I am making all my proper receptors 06:39 start to work to hold me in this position. 06:42 I am making my core cue up, 06:44 my back, stomach, my shoulders and everything 06:47 because as I shift 06:49 and I do a little tiny bit of hip hinge, 06:52 and I have got weight. Wow. 06:55 I am really doing a lot in a little bit of time, okay. 06:59 So then we'll just do, 07:01 that's kind of the...going into a lunge. 07:05 Then we'll put our leg weights on, 07:06 and if you have leg weights, great. 07:08 If you don't have leg weights, no problem, 07:10 just do with no leg weights, okay. 07:13 So, are we ready? Are you warm? 07:15 How you feeling? Pretty good! 07:17 Shake out, ready to go. 07:19 And your stomach is what? Stomach is tight. 07:22 Stomach is engaged. 07:23 And our knees are what? Bent! Soft, just soft. 07:28 And whenever that we go soft with the knees, 07:30 the rear end pushes back. 07:33 Okay, that way we keep the pressure off the knees 07:36 and we put it on the quads where we want them. 07:39 Tim is going to pick his weights up. 07:40 He's gonna go light on one arm, heavy on the other. 07:44 Ralph is going to pick up a medium weight, a tin. 07:48 And I am going to do with it one heavyweight, okay. 07:53 So you can see, you can use a variety of things. 07:55 You just have to be mindful of your positioning. 07:58 So we've done our warm up. 08:00 We are ready to go. 08:01 Now we're gonna start doing straight on move. 08:04 We are going to do the big muscles first. 08:05 So we are going to take 08:06 and we are going to do our squat. 08:08 Okay, so I am going to hold mine, 08:09 mine right here, you are gonna get two. 08:12 Okay, so Ralph's got two. 08:14 You've got two. 08:15 I have got one, alright. I have got one. 08:18 I may switch or I may use it in the middle. 08:21 So I am just showing that you can use, 08:23 somehow you got to get a load. 08:25 You got to get more than your body load, okay. 08:29 Now when you are just starting, 08:30 please, you can just do this, 08:32 just with your own body weight until you got it. 08:34 Okay, so we're gonna start the squat first. 08:35 So I am going to come right into a little squat 08:38 and I wanna come back. 08:39 Big breathe. Okay. 08:41 So we gonna push back, 08:42 and every time that I come in, 08:45 I am going to try to go a little lower, okay. 08:48 And if everything is good, fine, 08:52 I am going to come down, take a breath. 08:54 So Tim had got his together 08:56 because he's using his unaffected arm 09:00 to help his shoulder 09:02 to not hurt but to get stronger. 09:05 That's what you want to think about right now, 09:08 is you want to think about pushing into the heels. 09:11 Getting that rear end pushing back 09:13 and we get up to about a weight over ten? Eight. 09:17 And at nine or ten we are gonna hold it, okay. 09:21 Breathe, okay, this is the last one, 09:23 we're gonna come down and hold. 09:25 Right there, push into the heels, 09:27 press, tuck your chin. 09:29 Tuck your chin, hold it, 09:30 hold it, hold it, hold it, hold it, hold it and up. 09:35 Nice, now we're gonna turn, 09:38 and you've both of your weights right here. 09:42 Take a big breathe 09:43 and we're gonna pull, just like that. 09:46 And pull back down, okay. 09:49 Now if you don't have that big of a weight 09:53 then you don't....if you have just a little weight, 09:56 and you want to increase the intensity, 09:58 you just reach out with the elbows. 10:00 You see, I am reaching out with my elbows 10:02 just a little bit. 10:03 See I am reaching out. 10:05 And I am bending, 10:07 every time we go down, every time I come up. 10:11 I am pushing into my... 10:13 where I want that pressure in my feet. 10:15 In the heels! In the heels, so pull and press 10:21 Pull and press. 10:22 So I am down and I am back. 10:25 So you see, in a bicep curl 10:27 with the Wellness workout now, 10:28 I am using my whole body. 10:30 Because I am doing just a little bit of a dip 10:32 and then coming back. 10:34 How are you feeling, Ralph? Pretty good. 10:35 Are you working through the stomach and back? Yes. 10:38 Make sure when you come down 10:40 that you push your rear end back. 10:42 Because that's gonna keep your knees safe. 10:43 Okay, push back. Better. 10:46 It's gonna more on the quad, 10:48 but it's gonna do what it needs to 10:51 without hurting your knees. 10:52 Breathe push, where we are? 10:55 We are 15? 15! I want to do 20. 10:59 Come on boys. Nice one. 11:02 Push back and then up. 11:05 Okay, start really thinking of posture right now 11:07 because we're starting to get tired, 11:09 you'll start to fail on your posture so push back. 11:12 Push back with that hip, tight stomach, 11:14 this is it, and come back. 11:17 So we did just a little hip hinges, 11:19 and we did our curls, all right. 11:22 Now we gonna up overhead. 11:23 So we are using big muscles 11:25 because we are getting the best stuff, 11:27 so we got to keep moving, right. 11:29 So I am going to use my one heavyweight 11:31 because a lot of people only have... 11:33 maybe you have a big ball 11:35 or maybe you just have one weight that's heavy. 11:37 You gonna use two, you gonna use two, okay. 11:40 Now pushing up overhead can be a problem 11:43 for some people with shoulder issues. 11:45 Again, Tim is going to go up with one hand, 11:50 but he's going to go out with the other hand 11:54 with the light weight. 11:56 Okay, so we can get stronger even if we have some injury. 11:59 Now I just start a little wrinkling here. 12:03 So this is going to go up and back. 12:06 And whenever that you go up, 12:07 I don't want to see any arching of the back, right? 12:10 I saw that, that was a good correction. 12:13 Good correction too. 12:15 So go up, let me see. 12:17 Nice back down, big breathe. 12:20 So hold down, right here, right here, 12:22 tight, tight, tight stomach, yes. 12:25 Yes! Really pull that belly button in. 12:27 Because I am gonna shift, 12:29 and I am going to bring one foot off the ground. 12:33 Not mine, I am not going to pull my knee up. 12:34 I am just going to put a little unbalance. 12:37 Then I am going to shift 12:39 and just pull my toe, that's it. 12:42 Pull my toe, okay. 12:45 And if you have never done this before, 12:47 I am going to ask you at home 12:48 to just push to here, 12:50 or don't even use the toe lift. 12:54 If you have been doing this, 12:56 and you want to do a little bit more 12:57 for your core little harder challenge 13:00 then you are the one that's gonna come up. 13:03 But if you are still trying 13:04 to get hold of that middle section, 13:06 just come up. 13:07 Okay, this is deltoid mostly 13:10 and trapezius in the upper shoulders. 13:12 You ready? So we go, 13:14 press bring it in, press bring it in. 13:19 And don't think 13:21 you have to bring your leg way up, you don't. 13:23 You just need to pull your toe up. 13:25 Just pull your toe up, not your heel. 13:27 Just pull your toe off the ground. 13:29 Breathe, breathe. 13:32 See I am just pulling my toe off the ground, 13:35 pulling my toe off the ground, 13:37 pulling my toe off the ground. 13:39 I have to hold that whole core as that goes up 13:44 so that I have good joint function 13:47 and I don't hurt my back. 13:49 I am strengthening it. 13:51 That's a great that right now is a good time 13:54 to thank for your texts today. 13:56 Isaiah 40:29. 13:59 He gives strength to the weary. 14:03 He gives strength to the weary. 14:05 And He increases the power of the weak. 14:09 How you like that Ralph? Very good. Pretty back. 14:11 How many was that? 19! Oh, we are at 19, 20. 14:14 Okay, so we are working at about 20. 14:17 So we did overhead press, we did bicep curl. 14:20 Now we are going to do some 14:21 cross chopping with the squats. 14:23 Now we are going to do some cross chopping. 14:24 Can we use our weights for that? 14:26 Yes you can use your weights. 14:28 Yeah, go ahead and hang on to them, 14:30 just use them in tandem. 14:32 So I've got one weight, they have got two. 14:35 Right here, I am gonna turn, 14:37 and I am just gonna go down to the knee. 14:40 And I am going to act like I am chopping wood. 14:42 I am going to bring it up and I am gonna chop it. 14:47 And I am gonna bring it up and I am gonna chop it. 14:50 So when you are doing this move Ralph, 14:53 do you have to be pretty in control your mid section? 14:55 Yes ma'am you do. 14:56 Yes, you do especially if you got weight. 15:00 Now if you don't have weight, keep going. 15:03 You just have a can. 15:05 You still gonna need to use the same form, okay. 15:08 So one is bend, one is kind of straight 15:12 for the little softness in the knee. 15:14 And I am doing a cross chop, and why I am doing this? 15:18 This is a transverse move. 15:22 You need to be functional in turning moves. 15:26 So too many people just do stop at the straight lift, 15:31 overhead lift, but they never get to the transverse. 15:33 How many we are at? Ten! 15:35 Oh, ten. 15:36 Okay, bring it up, right here to the middle. 15:39 Okay, now we are going to turn at the other sides. 15:41 This is neutral, 15:43 so when you are here in this position, 15:44 recheck your posture. 15:47 Belly button in, knees are? Soft. 15:52 That means you are engaged, shoulders are down, neutral. 15:55 Now we will go to the other side, 15:56 you ready, ready? Ready. 15:58 Tight, so when I start to go down, 16:00 I am gonna push the rear end back. 16:02 We need to come to the knee. 16:03 And we need to come back just like in a chop wood. 16:07 Press down and come back, and press, tight, breathe, 16:15 down and press, breathe. 16:18 It's a great text by the way, Isaiah 40:29. 16:22 Yes, press, are you counting Tim? 16:26 Where we are? Eight. 16:27 Well eight, we are doing more, 16:29 are you ready? 16:30 They are real trouble, uh. Last one. 16:34 Uh, and back, you got it and hold it right here. 16:38 Bring in, bring in. 16:41 Big breathe, take that weight, 16:43 put it right on your shoulders, okay. 16:45 Now I am going to just take and hold mine right here. 16:47 And we gonna put right in here. 16:49 It is like part of me. 16:50 I am going up of on my toes, and up on my toes, 16:54 and up on my toes, and a little press. Okay. 16:58 And you need to do be about shoulder width 17:00 through your feet. 17:01 And your stomach is what? 17:03 Engaged! Engaged! 17:07 My knees are soft, and I am pressing. 17:10 Okay, I am going to stay up there, 17:11 and you wanna take the weights, 17:12 and just put it right on the shoulders. 17:14 They want to be part of you, 17:16 so you just add it, 20 pounds. Okay. 17:19 So when you come up don't arch. 17:22 You want to keep your knees a little bent. 17:24 Yeah, then you come up. 17:25 Okay, now we are gonna try to stay on 17:27 and the heels are up 17:28 and we want to do a quick presses, 17:30 just like that, 17:33 and you gonna be working that calf muscle. 17:35 Big breathe, how are you doing? 17:37 Breathe, and you might lose pounds, that's okay. 17:41 You have to catch yourself that you are supposed to. 17:44 So we are going to calf. 17:45 Okay, really pushing, really pushing, 17:47 pushing, pushing, pushing, pushing, pushing, 17:50 how are you feeling? Good in calves? 17:52 Very good, yes I feel. Yeah, yeah, yeah, 17:53 okay. Bring it back. 17:55 Nice last move, and for the upper body right now. 17:59 So this is middle back, okay. 18:02 This is just about arms. 18:04 A little bit of the posterior deltoid 18:06 but it's mostly that middle back 18:07 that's core, okay. 18:09 So I am gonna step out. 18:11 You can step out, and it's a big step. 18:14 For those of you who are just new to this, 18:16 and this is getting you really wobbly, 18:19 widen your stance, don't turn your foot, okay. 18:23 Too many people will come into this move 18:25 and they'll do this, with their foot like this. 18:28 You want to be straight on and straight on, okay. 18:32 So now I have got my weights here. 18:34 Big breath, I am going to come 18:36 right up here like this. 18:37 So this one is here, 18:39 and you need to take one arm at a time. 18:41 Sorry, one arm at a time like that. 18:43 So the leg that's out the opposite hand, 18:45 and I am going to pull. 18:47 See that, and I am going to come down here, 18:49 I am going to pull, 18:51 and I am going to bend down and pull. 18:54 Big breathe and pull. 18:56 And we need to just stay forward, but pull. 19:01 Yeah, big breathe. 19:02 Now the more parallel, you can come from yuor hip 19:07 but more you gonna go into that middle back, okay. 19:11 So if you could do down in here, 19:13 you are not only working that middle back 19:16 and the back of the arm, 19:17 but you are using the front part of your leg, 19:20 right back here, the top back part as a stabilizer. 19:25 Breathe, and one more, pull and we gonna push back. 19:31 And you gonna step forward again, 19:33 okay I am gonna switch. 19:35 I am gonna step forward. 19:36 Now the leg, got the other one. 19:38 Yeah the other leg. 19:39 Now it's the other arm. 19:41 At this point, you look at your hip. 19:44 It wants to be forward, your shoulders are forward, 19:47 and then I am going to hip hinge, 19:50 and if I am strong, 19:51 and I am not injured in my hip or knee 19:55 then I am going to try to get down here. 19:57 If it's a problem then I can stay back here 20:00 and get quite good work here. 20:02 But you look my elbow, I am going straight back, 20:05 bring it down, pull, bring it down. 20:09 So stomach has to be what? 20:11 Engaged! Super tight. 20:13 And the more you lean from your hip, 20:15 of this leg that's out, 20:17 the more you gonna get a big intensity. 20:21 So it's a pull, breathe, uh, big breathe. 20:26 Go, where we at? 20:28 Nine. Nine, ten. 20:32 Now I am going to step back and we are back in here. 20:36 Now I am going to come over here, 20:38 we gonna sit 20:39 and we gonna put our leg weights on, okay. 20:44 So I am going to put my weights down, 20:45 so I did cross work, upper body work 20:49 with this heavier weight as I could handle, 20:51 over the head, curls, 20:54 cross chopping which is using all the arm, 20:57 upper back, a lunge forward, a pull. 21:01 So now I am ready and I am going to do it 21:04 with some of you that don't have the leg weights, 21:06 because you can be very effective 21:08 just on your own. 21:11 So you are down here and I am going to invite you 21:13 to go ahead and pick up your weights. 21:16 Right! And while I am doing some leg work here, 21:21 I am going to do some arm work. 21:24 So I am going to have this right here, 21:26 and this is to be done with as heavy as possible. 21:30 So if I have those I would put them together, 21:33 and I would just put them just like this, okay. 21:36 I am going to be right behind my head. 21:39 All right, just like that. 21:40 Now I am going to grab my can to show you, okay. 21:44 And Tim, you are gonna use the lighter weight. 21:46 Yeah, that one too heavy for me. 21:47 And you are just gonna try to stretch that arm. 21:50 You are not really gonna work it. 21:52 You can let the other arm, help you stretch it, 21:54 and when you are quite enough, 21:55 you have done enough. 21:56 Got my leg weights on, okay, 21:59 you gonna go like that, 22:01 and I wanna engage the quad, right there. 22:04 Press, and we gonna drop and pull, and drop and pull. 22:11 So I am going to cue in my stomach, 22:14 keep really tight, 22:15 and then I am going to bring my elbows forward. 22:19 Yeah, so they are headed straight forward. 22:22 And my stomach has to be super, super tight here. 22:25 So I am pressing one leg than the other leg. 22:29 Press, press. 22:31 I am working at the back of the arms, 22:32 at the same time I am working that squats, 22:34 at the same time I am working the core, 22:37 because it has to hold me here, right? 22:39 How are you doing, Ralph? 22:40 Very good, I can really feel it. 22:42 Hey keep your elbows forward. 22:45 Keep going, keep going, 22:46 keep going you guys, keep going, 22:47 you are doing good. 22:48 Hang on, keep going, keep going, keep going. 22:52 See and pull the elbows in. 22:54 Breathe, just like that. 22:56 It's gonna be hard. See that's what I want. 22:58 Okay, keep going. 22:59 Now hang on to it, hang on to it and take one. 23:02 You grab one I got this one, okay. 23:06 Okay, he's going to keep going, 23:08 doing good, stretching it, 23:10 so I want to bring those elbows forward. 23:12 Eighteen! Yeah, 23:14 and bring that all way up, 23:16 all way up, there, that's what we want. 23:19 Okay guys, the elbows are forward now, 23:21 but I drop the weight 23:23 because I want him to get stronger not hurt himself 23:27 and the form changes everything. 23:30 What do you think? 23:31 It does. Yes, it does. 23:34 Good, so we do a 10 and then 10 more. 23:38 Okay, so we got the leg weights, 23:41 you put that weight down, and you gonna step up 23:43 and we are going to finish up now with the leg curls. 23:47 So we have done front legs. 23:48 We are going to do abductors, abductors 23:51 and we are going to do hamstrings. 23:52 Now we've already started with the hamstring 23:55 because when you stepped out before 23:57 you we were working hamstring. 23:58 So now we are going to use it as a curl. 24:01 So you've got your leg weights. 24:04 And you see if I want to use a band and put my leg in it, 24:08 and go against my band, 24:10 tied around both legs I could do that. 24:12 But I am just going to do it free. 24:13 They gonna, they have leg weights on, 24:15 five and five. 24:17 If I want to really push, 24:19 I would put both light weights on one leg, okay. 24:22 So my toe's back here, my hands are down. 24:26 If you want it more, 24:28 you'd have your weights here, okay. 24:30 Now we're gonna pull. 24:32 Bring it to the toe, pull. 24:35 Bring it to the toe. 24:37 And hang on the balance. 24:38 Keep that knee soft, keep this really tight 24:40 for changing other weights there, okay. 24:43 You need that heel, right up 24:45 and you want to keep that back, 24:48 how are you doing? 24:49 Doing good. Doing good. 24:50 So just pull, feel it in the back leg, 24:54 and then the supporting leg, right? Yes. 24:57 So this is an excellent way to finish the work. 25:00 The big muscles, big guns in the....in the legs, 25:04 so you gonna get to ten 25:06 then you are gonna bring it down, excellent. 25:09 Tim has a towel, and with his shoulder 25:11 it helps to keep its symmetry, 25:14 so that he doesn't drop his shoulder 25:15 when he leans forward, okay. 25:17 So come back, big breathe, right, shake out. 25:22 Now you can see that later on 25:24 if you have done this a couple of times. 25:27 You can be holding on the weights here 25:28 and give yourself another load. 25:30 Then you are out the door and ready to go. 25:31 You have done a good strength work, okay. 25:33 So now we are going to take the other leg back. 25:36 So we are in the other leg back, 25:39 and I am going to get my positioning 25:41 which means hip hinge, 25:43 knee soft, tight stomach, no arching. 25:45 And I am going to just keep my hands here, 25:47 level shoulders and we are going 25:49 to pull that heel to the hip. 25:52 Now if you have 10 pounds on there, 25:55 what do you think would be happening there? 25:57 I'd be better balanced. 25:59 Yeah, pull! I am already a little shaky, 26:02 you should try to... That will be very hard, 26:04 so if you run on into ten. 26:06 So you want to get really good with five, 26:08 you want to get nice and strong with five pounds, 26:12 and when you want get we can do two to three sets of ten 26:17 at a five pound weight, steady good positioning 26:21 and really work that hamstring 26:22 which are also working your supported leg, right, 26:26 breathe, pull, breathe, nine, this is ten, ten. 26:31 Okay, bring it down, 26:33 check out, check out, nice, okay. 26:38 Now we are gonna do the side 26:39 but before we do that 26:41 we just gonna bend and straighten. 26:44 It's simple, bend and straighten. 26:45 And as you bend, see I don't want see 26:47 the knees doing this. 26:49 This is what I don't want you to do, okay. 26:52 This is what I want you to do. 26:54 Do you see the position of the knees, 26:56 and these are almost right at the forefoot 26:58 they are not going out over my toes very much, 27:01 because I am swinging the rear end back, 27:03 got a straight line in the core, in the back. 27:08 So that's a little recovery, all right. 27:11 So we still have our light weights on. 27:14 And one of the things that's a problem 27:17 when you are working out like, 27:19 and we are trying to put the best of everything 27:21 in a short amount of time, 27:22 and as they finish this segment 27:25 you gonna keep going. 27:26 Okay, because you gonna to the side with your leg, 27:29 with that weight. 27:30 Going to the side, 27:32 and you do two lifts and then ten lefts. 27:36 And just remember, keep going Ralph, 27:38 you doing good. 27:40 He gives strength to the weary, 27:41 and increased the power of the weak. 27:44 But you got to get out there and do the work. 27:47 Be with us next week on Body and Spirit. 27:51 We're so glad that you are here. 27:52 This has been Wellness Workout. 27:54 We are gonna do some other really cool workouts 27:57 to help you where you are at. 28:00 And remember you can use 28:03 whatever weights that you have 28:05 or just with your body weight, 28:07 learn how to move correctly. 28:09 Be with us next time, we're glad you are here. |
Revised 2014-12-17