Participants: Andi Hunsaker (Host), Lyndi Schwartz, Tami Bivens
Series Code: NBAS
Program Code: NBAS000036
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00:01 The following program is designed to demonstrate
00:02 simple workouts that you can use to improve your health. 00:06 Be sure to consult your physician 00:07 before beginning any exercise program. 00:12 You thought playing ball was just for kids. 00:14 Join us on Body & Spirit. 00:40 Hi, welcome to Body & Spirit Aerobics. 00:44 I'm so happy that you have joined us. 00:46 I'm your host today, Andi Hunsaker from Boston. 00:50 I'm a physician, and have been practicing there 00:52 for quiet sometime. 00:54 I have two wonderful friends that have joined me today. 00:57 On my right side is my identical twin sister 01:00 of multiple years, she was with me in the room. 01:03 She is also a physician Lyndi Schwartz from Ohio. 01:06 On my left is someone I've known almost as long, 01:09 Tami Bivens from California. 01:12 Before we begin our exercises, 01:14 I'd like to have a little devotional thought. 01:17 And it's taken from Hebrews 12 verses 12 to 13 01:21 and goes along nicely with what we're going to be doing. 01:25 "Therefore, strengthen the hands which hang down, 01:28 and the feeble knees and make straight paths 01:31 for your feet, so that what is lame may not be dislocated, 01:35 but rather be healed." 01:37 So today we're gonna strengthen our arms. 01:40 Before we do that, I just want to tell you 01:42 a little bit about the program. 01:44 We're going to be using some bands. 01:47 There are different ways of strengthen your arms. 01:49 You don't have to use weights 01:50 and if you're not up to using your weights 01:52 but want to use something other than your hands 01:54 you can use bands. 01:55 So we're going to use bands, 01:57 we're going to use bands on a mat, 01:58 and bands on the exercise ball. 02:01 But before we begin, 02:02 we want to begin by getting a little warm 02:04 and so we're going to take a seat 02:06 on our balls today. 02:09 And we are going to warm our arms up, 02:12 very important to warm up, and make sure that, 02:17 the arms don't suffer and you know, 02:18 you can actually strain muscles in your arms. 02:21 So we'll just bounce a little bit on the ball. 02:25 And we're going to take our arms out, 02:30 and arch your back and then round your back, 02:33 that should feel extremely nice. Yes. 02:35 And you can put your arms together 02:36 for even bigger stretch. That sounds good. 02:39 And then back and then a bigger stretch 02:43 put those arms together 02:44 if your arms are really long just overlap them 02:46 like this and then put them back. 02:50 Now we'll do what we call a little biceps press 02:52 to make it less boring. 02:54 We can just put our arms together like this, 02:56 very slowly, very slowly 03:00 and this will get our arms going. 03:02 We don't want to go too quickly. 03:05 We're just warming up, 03:06 just put your arms together like this. 03:09 And you can make your leg go in and out, 03:10 whatever fun thing you want to do. 03:14 I like to do multiple things, well I'm a good multi-tasker. 03:17 So you can bounce, 03:18 get used to the ball as you're moving your arms. 03:21 Putting it if you're not used to the ball. 03:23 Now we're just going to stretch 03:24 our left arm over our head and stretch our left leg back, 03:27 all the way back, stretch that arm. 03:31 And the other sides, stretch way over stretch 03:33 your leg out as far as you can get it 03:35 stretched your arm way over your head, way over 03:38 and then again way over and then way over. 03:45 All right, now we're going to 03:46 stretch our triceps and our shoulders. 03:49 Take your right arm and put it over your head. 03:53 And just take your left arm and just pull, pull. 04:00 Good, just pull. Good. 04:06 Now we'll reverse that, take the arm you did not use. 04:12 Don't worry if you're not with us. 04:15 Sometimes I'm not with myself. 04:17 All right just stretch that triceps nicely. 04:22 Great, we'll just hold it for a little more 04:24 and that gets nice and relaxed. 04:28 Now take your right arm out and pull it across your chest 04:31 and just go like this 04:32 and you feel that stretch right here nicely. 04:35 Pull it as tightly as you can, but don't injure yourself. 04:38 Just hold that there nicely. 04:41 And we'll do it for few seconds, 04:42 you can move your fingers if you want. 04:45 Because you know, you got muscles 04:46 in your fingers as well, so stretch your fingers, 04:49 stretch your fingers. 04:50 Very good, now the other side, 04:52 just bring that arm around, and stretch your fingers, 04:56 stretch your fingers. 04:58 Very good, excellent, 05:03 again we just stretch way out, 05:04 just open up your chest and stretch way out. 05:07 Stretch way out and then one more time. 05:11 Oh, that's so-- Isn't that feel good? 05:15 And stretch, this is a good stretch to do 05:16 when you wakeup in the morning. Oh. 05:17 Just stretching in, welcoming the new day. 05:21 Good, stretch again. 05:23 Good, now we'll stretch our backs out, 05:25 because when we use our arms 05:26 they are attached to our backs, funny thing. 05:29 And we're gonna stand behind our ball 05:30 and we just gonna push the ball out in front of us 05:32 with the legs spread wide. 05:34 And I'll do this to the side 05:37 and we'd just stretch out the arms, 05:41 spread your legs, tuck your stomach in 05:45 and just hold it around your back a little bit, 05:49 around your back and then come back 05:54 and around your back a little bit more. 05:58 Good and stand up. 06:00 Right, we're going to get started 06:02 and we're going to get a band 06:05 and we're going use nice stretchy bands. 06:08 And we're gonna do it at the same time 06:12 that we roll the ball. 06:15 So what we're going to do is focus on coordination 06:19 and movement at the same time. 06:22 Now you can find these bands 06:23 at any exercise store in your area. 06:26 If you don't have one, 06:27 you can just get some rubber tubing of some sort, 06:30 make it long enough 06:31 so it's comfortable for yours arms. 06:33 Now what we want to do is whenever you exercise 06:36 it's good not to use just one muscle 06:39 over and over and for us 06:42 it's nice to use multiple muscles. 06:44 So I want you to do if you can. 06:47 It's also important to get a ball. 06:49 We're using balls for right now, that's your size. 06:52 If you're 5 feet 2 or so or less get a small ball, 06:55 because you don't want your leg 06:56 on a big ball to be way up by your neck. 07:00 So actually I should put this under my feet first, 07:02 fold your, your band in half 07:07 and just put the band underneath your foot. 07:10 Now Tami will not have a band to begin with. 07:12 I'm just gonna show you a few, but I'm gonna give her my band 07:16 and I'll make sure that they're doing it correctly. 07:18 Good. All right. 07:19 Because you want to make sure that 07:22 so you put your left foot, 07:23 put the band under your left foot, 07:25 put your right foot on the ball, 07:27 take your right hand and grab a hold 07:28 of one side of the band the one close that to you 07:31 and pull it underneath your right leg, that's on the ball. 07:33 This is gonna take some doing. 07:35 Now what I want you to do 07:36 before we start doing both things together, 07:38 put your foot on the ball, 07:40 you're going to roll the ball forward and backwards. 07:43 Tami, go ahead and roll forward and backwards. 07:45 You'll do--actually you'll do without weights-- 07:47 and forward and backward and forward and backward. 07:52 Now to prove that you can walk in shoe gum, 07:55 we want you to then take your bands, 07:57 you're gonna start moving your arm. 07:59 Okay, so up. 08:01 And you should do, you should make the band stiff enough 08:03 that you feel a good resistance. 08:05 So forward and backward 08:08 and pull it just to your shoulders 08:09 it's gonna a little bit more difficult 08:11 pull it to your shoulders. 08:12 Very good I'm gonna give my band to Tami 08:14 and you try that. Okay. 08:16 And I'm gonna pretend that I have a band but I won't. 08:19 All right so I'm gonna pretend, 08:20 I just put my band, right, so, Tami, 08:22 keep doing it, Lyndi, keep doing it. 08:25 And Tami, put that band underneath your this leg. 08:27 Oh, underneath this leg? Underneath your leg, yes. 08:29 Oh, I'd a wrong too. Oh, under the leg. 08:33 You got to look and see and make sure I'm doing right- 08:34 All right, now my troupes are doing correctly. 08:37 Well, I don't know. I'm going to pretend. 08:38 I have a band it's under my leg. 08:41 I must go forward and up like this and out 08:44 and bring up to your shoulders and out. 08:46 I think I'm gonna modify this. 08:47 And up to your shoulders and out 08:50 and up to your shoulders and out. Ooh. 08:53 Now just keep doing that. 08:55 We want to exercise, 08:56 we're exercising our biceps now. 08:58 Up to your shoulders and out. 09:01 As I say you do not have to use bands, 09:04 but you want to workout the bands. 09:06 The reason is that you want to make sure that 09:08 you build good muscle strength and build good muscles. 09:12 Now we just rest a little bit just put the bands down-- 09:15 Oh, good. 09:17 Put the bands down because now we're going 09:18 to reach over our heads like this. 09:21 All right, so take your-- 09:23 I'll do the modified. 09:24 Okay, my sister will do the modified. 09:26 May I join her? I got there first. 09:29 I don't modify first. Awesome. 09:31 I got mutiny on the bountiny. 09:33 Okay, so now we take the band and let me take the band, 09:36 and I'll just show you how that's done again, 09:38 put that underneath your foot, in half like this. 09:43 Okay, put your foot on the ball again, 09:45 bring it underneath your thigh the one that's bend 09:48 and you'll take that up like this 09:50 now we will do same thing on the board for and up and down. 09:54 And up and down and up and down 09:58 Tami, go and do without the bands. 10:00 This takes concentration. And up and down. 10:04 This is not easy, up and down, 10:07 and up and down, and up and down 10:11 What muscle are we exercising here-- 10:12 Besides all of them. Besides all of them. 10:14 Yes, that's right. 10:16 Tami, why don't you do that? Right. 10:17 And do we get to takes breaks. 10:19 You can take breaks, that's a very good point-- 10:20 Can we have recess? You can have recess. 10:23 Don't try to be hero and do tons of these, 10:25 but you gonna work up to doing multiples. 10:27 You just--and what you're doing is taking your mind off, 10:31 your arms while rolling the ball back and forth. Okay. 10:35 But you're also practicing balance on one leg. 10:38 Now I will not torch you 10:39 by having you do the other side. Oh. 10:41 But what we're going to do now 10:42 is we gonna take seat on the ball. 10:45 Let me borrow that. 10:47 All right, we will take a seat on the ball and believe me, 10:51 if you get a band that's really correct 10:53 you'll notice that you'll have a lot of resistance. 10:58 And really it's very tough. 11:01 It is lot more difficult than it looks. 11:03 Now you'll take both of your feet, 11:06 look at my feet, you take both of the feet 11:09 and kind of put them out in front of you 11:11 and look the band under 11:13 and I want you to look the band twice. Why? 11:16 Because you want to make sure you get a good workout. 11:18 And we are going to exercise, first of all our triceps. 11:25 Those are the muscles that plague us. 11:28 They wave long after they kind of disappear 11:30 in the distance. 11:32 All right so we're gonna pull back, 11:34 all right keep your arms very close to your body 11:36 and pull back. Wow. 11:38 And back, good, and back. 11:42 And make sure that the band is very stable 11:45 underneath your feet. 11:46 So, Tami, use this-- do it without bands. 11:48 Just pull back and lean forward and pull back, 11:51 keep the arms close to your chest. 11:53 Okay, here Tami, why don't you use the bands 11:55 and demonstrate for us too. 11:57 So back and just keep them pulling back. 12:01 We want you exercising this muscle back here. 12:04 And just back, keep that feet forward, 12:06 put the feet forward, Tami. And take forward? 12:08 Like this, yep. 12:10 Oh, on my heels-- 12:11 On the heels, yes and pull back. Okay, okay. 12:13 To your back there. Pull back. 12:14 I've my foot flat-- You can do it flat 12:15 that's fine just pull back. 12:17 And you're exercising the hamstring, 12:18 so be sure that you keep good posture. 12:21 It's very important that you don't go out here some place, 12:25 because that's not where your triceps lives, 12:27 they live right here, back straight back. 12:30 Let see, how that's going Tami. 12:31 All right, good and I'm just going to show 12:33 because if you're at home and you're doing incorrectly, 12:36 you won't know. 12:37 But I think I'm more balanced with my feet down. 12:40 Okay, good. That's good. 12:41 And I still feel it in my triceps-- 12:43 The arms are little wide. Tuck them in little more. 12:44 That's right, now you're doing your triceps. Okay. 12:47 And Lyndi, you're doing good job there. 12:49 So very important, you want to exercise the muscle back here 12:51 and not bring it up, keep the arm close, 12:53 close to the body. 12:55 Always keep your arms very, very close 12:57 to your body, very good. 12:59 And Tami, you might want to turn 13:01 that fingers down and go like this. 13:03 Like this. Yes. 13:04 And that's so easy to keep it, 13:05 so your hand position should be like this, 13:08 pulling it back like this to you. 13:11 All right, very good. 13:13 All right, you feel we had enough of that. It's good. 13:15 We will demonstrate another one. It's good. 13:17 But very important, I was showing Tami, 13:19 I'll just show it to make sure that you caught on, 13:21 you put this underneath your feet, 13:23 wrap it around so it's nice and tight enough 13:26 and as time gets on you must make it, 13:28 don't cheat keep your hands close to your body 13:30 and pull back, you're not out here. 13:32 So we extend the forearm back--You're like this, 13:34 you extend the forearm back, 13:36 if you have your thumbs like this 13:37 extend the forearm back, back, and back, okay. Okay. 13:43 And that's what you want to do. Good. 13:45 All right, so that's something you can do any place, 13:47 you take your band with you, 13:48 you can sit in edge of a bed or a chair. 13:50 But if you want extra, you can use an exercise ball. 13:54 All right, now we're going to take the band like this, 13:59 hold the band up like this. 14:02 All right everybody is holding up the band like this, 14:05 yes, Tami, just hold up your arms. 14:07 Now what you gonna do, 14:08 you gonna put the band over your head to your back, 14:12 all right, till it's nice and tight. 14:14 We don't want this, 14:16 that's doing nothing, we want tight. 14:19 All right so make it as tight, give yourself a challenge. 14:22 All right nice and tight and you're going to pick this 14:30 and bring your arms together, slowly. 14:33 You want to have good resistance, 14:34 if it's not enough tighten it up, 14:37 you tighten up by make you do 14:38 and then just bring it together, 14:41 nice and still your arms should be straight. 14:43 See my arms are straight, 14:44 don't bend them and cheat full length, 14:47 all the way here, and this. 14:49 Basically what you're doing now, 14:50 is the chest press, all right, chest press. 14:54 This actually feels nice. It feels really good. 14:57 And this is how you build strength 14:58 without having to use any weights, 15:02 if you're traveling just grab a band 15:04 and you can still do your exercises. 15:06 And you can really feel that in the arm, 15:07 can't you? Yes, you can. 15:08 Good, we can just shake it out a little bit-- 15:10 It feels good until tomorrow morning. 15:11 Tomorrow morning, that's right. 15:12 And it starts to hurt. 15:13 And then what we're going to do 15:14 is we're going to take the arms out again, 15:18 and we're gonna crisscross them. Crisscross. 15:20 Crisscross this, but I like this one. 15:23 What I'm going to do to make it 15:24 a little bit less cumbersome. 15:25 I'm going to wind it around my arms, 15:28 little bit to loosey-goosey. All right, good. 15:33 Now you're gonna crisscross, crisscross. Crisscross. 15:35 Let's do it, let's see how fast we can do it. 15:38 So eventually this is going to be 15:40 your back and forth over and over. 15:43 Up like this and up and over, 15:45 up and over, up and over, 15:48 up and over, very good. Okay. 15:51 Next step, next step, 15:54 we're going to do will be called a pull down, 15:59 and you double your band in half, all right, next step, 16:05 and we're going to take the arm 16:08 and it should be nice tension, pull out as far as you can go. 16:12 And if your band is too tight, 16:17 you can just make it a little single. 16:20 Take your arm out and pull down to your chest 16:24 and up and down and up and pull down. 16:30 I think Tami enjoys with the band. 16:31 And pull down and up. Here Tami-- 16:33 This is kind of amazing. Yeah. 16:35 Show that with the band. 16:37 And just go up, so what you're doing, 16:41 you pull the band out, bring it down to your chest. 16:46 And then up in front of you. 16:47 And bring it down to your chest, 16:49 you should feel the resistance. 16:50 This is gonna be good. 16:51 I can tell, I can see this is gonna be good. 16:53 This is right. This is been excellent-- 16:55 And pull it down. This is nice. And up. 16:56 You can do this anywhere just take a band with you, 16:58 you can work your arms up, pull it down. 17:01 A very, very useful tool is a band, 17:04 just pull it down to you, and pull it down to you. 17:09 All right, great, now that we're finished with the ball, 17:12 we're gonna go to the mat. 17:14 As you see many of these exercises 17:15 can be done in a hotel, if you're traveling, 17:18 just take a band with you, 17:19 you can sit on a chair if you want. 17:21 We're gonna demonstrate now 17:22 how we can do this on the floor. 17:24 So we're gonna grab a mat, we're gonna grab a band 17:26 and we're going to get started. 17:28 Thank you very much Tami for my mat 17:31 and you obviously don't need a mat, if you have a carpet. 17:34 Thank you, Lyndi. 17:36 We're going begin by again doing our biceps. 17:43 So again we're going to take our right foot 17:48 and this is just shows you how you can do this 17:50 on the-- just the floor. 17:52 And if you need to wrap the band 17:55 around your hand a few times 17:58 and we just do about 17:59 ten of these biceps curves, all right. 18:02 So lean forward just to about bend your knees, 18:04 you're comfortable and just bring it up and down 18:08 and do it nice and slowly, 18:11 so it's beneficial, very good. 18:14 Now you know there is one thing 18:15 if you want to build muscle, you do feel reps 18:18 if you want to be lean you do more reps. 18:21 And so I guess I won't want to start before, 18:24 I do about 15 of these. 18:27 Lean is the goal. All right. 18:31 How we're doing over there? Great. 18:33 I mean, you might want to hold it, 18:34 so you actually do up your biceps. 18:36 Turn your arms up like this. Okay. 18:38 And this is your biceps, pull up, there you go. 18:41 So make sure that when you do it, 18:43 you exercise the biceps, arms out, up like this, all right. 18:47 The goal is not just to pull it up, 18:49 but to pull it towards you. Okay. 18:51 Pull it towards you, all right. 18:53 We don't want to wear those biceps out. 18:55 Yes, no, we don't. 18:56 Now we're going to work our triceps in two different ways. 19:01 We're gonna pull or let our arms straight back 19:04 and then we're gonna do on with our arms, 19:06 up to our waist, just about, and go straight back, 19:09 again positioning is key. 19:12 You want to make sure you're exercising 19:14 the correct muscles, 19:15 because you don't want to waste lot of time, 19:19 thinking you're doing some good, all right. 19:21 So one leg on the band 19:26 and straight arms backwards, straight arms. 19:28 Okay and just pull back, straight arms pull back 19:31 and keep the arms close to the body, 19:32 bend over with Tami, straight arms, bend the knee, 19:35 get comfortable, straight arms back, 19:38 all the way back, and all the way back, 19:40 straight arms and we'll do about 15 of these, 19:45 and then two, three, good four-- 19:48 I thought we were on six. 19:50 Seven, eight, nine and hold on ten. 19:56 All right, ten let's hold it. 19:58 Now I wanna do something difficult 20:00 you gonna pulse it, all right. 20:01 Pulse means you go really fast, all right. 20:03 So on two we'll go fast, one, two and pulse it, 20:06 just pulse, just keep pulsing it. 20:08 you see we're doing this, pulse it back, 20:10 pulse it back, pulse it back, 20:11 pulse it back, good, very good there. 20:14 All right, now we're going to position 20:16 our arms at our over chest, all right. 20:20 So again put your band beneath your foot, 20:26 make sure your arms are by your waist, 20:29 why because that's the level you want to be 20:32 because you want your elbows to be up, 20:34 the motion is going to be like this. 20:36 If the motion is like this, 20:38 you're exercising your arms 20:40 but not your biceps necessarily. The triceps. 20:42 Your triceps, you want to focus on your triceps. 20:45 All right, so bring it to these level, all right, 20:47 and you're gonna kick it straight back, all right, 20:49 kick it back, kick it back, 20:52 again you want to watch my elbow, 20:54 I must do it on this side, so kick it back. 20:57 Your arm is straight, your elbow is stable, 20:59 again very good Tami, 21:00 keep the elbows nice and elevate, and straight up. 21:03 Good job sis, very good. We'll do those-- 21:06 This is stiff those. Very stiff, five of these. 21:09 After five of them, Lyndi says is good. Yeah. 21:11 All right, might have been. Not bad if you-- 21:13 That is why you feel it. Very good. 21:15 Over stiff. Excellent and just keep that going. 21:20 Do as many of them as you can 21:22 and that's a great way to build your biceps, 21:24 again with using no weights. 21:27 Now we're gonna use just one arm, 21:29 we've got to but we'll use one for right now, 21:32 your right arm. 21:33 Make it so it's comfortable, 21:35 you want to be able to put up towards your shoulder, 21:37 not up towards your sky, but just to your shoulder level. 21:41 Put the arm straight all right. 21:44 And again you can do this with any kind of rubber tubing, 21:46 up to your shoulder and we'll do about 20 of these. 21:50 I'm just kidding, 15, four, good. 21:55 And you could take this any place, 21:57 you can use on the airplane. 21:59 You get out f your seat 22:00 and do this on the airplane, long flight. 22:02 You might have a rest too. Yeah, no, they won't. 22:07 Good and just keep that going. 22:10 And believe me we're not taking a little break here. 22:16 This is really very difficult. 22:19 All right, so next arm, we'll give this arm a break 22:22 and just put your foot then again on the band and again, 22:26 I'll show you can go actually in just a moment. 22:29 All right, so put the arm there 22:31 and make sure it's nice and stiff 22:32 and just up straight, up straight, up straight, 22:36 always stand in a comfortable position, 22:38 don't stand with your knees locked, 22:40 have a little flexibility in the knees 22:43 and then up, very good. 22:46 And then we're going to go out to the side, same thing. 22:50 All right, since this arm is a little bit not so weak 22:53 as this right one this has been doing lot of work. 22:55 Let's go out to the side, straight out to the side, 22:58 and we go up, same thing. 23:01 So you just take the band 23:02 and just go up straight like this 23:06 and the more--you get, get multiple sizes, 23:08 these come in very different weights. They sure do. 23:11 Make sure you don't use. 23:12 I've to tell you something, I have the hardest one here. 23:16 It goes light, medium, heavy. That's true. 23:20 If I'm struggling. Oh, let's do the other side. 23:23 Basically, it's very important to--don't just settle for, 23:26 this is comfortable. It should hurt a little bit. 23:29 Pain is gain. All right, so out to the side and up. 23:36 Very good and make sure you keep your arm 23:39 nice and straight, nice and straight. Sure. 23:45 I'll let my sister, let us know when she is finished. 23:47 I'm done. You've finished? 23:48 Yes, I'm. Oh, two, you got two more and you. 23:50 I don't. She doesn't? 23:52 This is, this is a very-- as just she said, 23:54 it's light, medium and heavy bands that we're using. 23:56 This is the heavy band. 23:57 Yeah, different but even some there are heavy 23:59 that we do have that we didn't bring with us, all right. 24:02 Now what I want you do is kneel down on the band 24:04 on your floor and to put this in half, 24:09 kneeling and putting the band. 24:12 And again this is going to be difficult 24:14 and I want you to bring it up to your shoulders, 24:17 because we're going to go up like this 24:19 and down, and up and down, and up 24:24 and down and you know this is almost more difficult 24:27 than using weights, because of resistance 24:30 and there is a lot of resistance 24:31 that we're exerting here and down and up. 24:35 Never have a heavy band, okay. 24:37 I guess, Lyndi. Okay, I do. 24:41 All right and those are things 24:42 that you could do any place you are, 24:45 you do it in your home, you can do it in a hotel 24:47 if you're traveling. 24:49 And there is one more that we want to show you, 24:53 take the--your band, hold in front of you like this, 24:57 all right, we're all gonna sweep left. 24:59 Okay. Right. 25:00 Go around yourself like this with the band, 25:04 grab it with your left hand and bring it through. 25:08 All bands should all be on our left side, 25:10 under your arm we actually see. Under hand. 25:12 All right, under your arm, 25:14 the hand, hold it like this, 25:15 hold like this. Yes. All right. 25:18 Now take your arm 25:22 the one, this one here that has the band over your head 25:25 and attach your arm to your heads steadily 25:28 so that it cannot move, 25:30 because we're gonna work 25:31 our bicep out, stand comfortably. 25:34 All right, now we have our band securely 25:37 and we're gonna move the arm. 25:39 Do not let your arm leave your head. 25:41 It's attached to the head. 25:43 Do not let your arm leave your head. 25:46 All right, very good. 25:49 And again you're stretching your triceps. 25:52 Next up, we'll do the other arm. 25:57 Very good all right, let's switch. 26:00 Same thing we'll practice that again, 26:02 hold the band in front of you, 26:05 you'll now sweep to the right side, 26:08 and bring your right arm around 26:11 and bring it underneath your arm, 26:13 lock your arm to your head and do not let it move, 26:17 and we'll do the same thing on this side, 26:20 same thing on this side, 26:23 all right. We'll do four more. 26:30 Very excellent, excellent work. Very good. 26:33 All right, let just cool down a little bit, 26:36 I'll pass my bands off. 26:38 We exercise to our triceps and our biceps. 26:40 We just stretch our triceps first, 26:42 let's just take the right arm and put that over our head 26:46 and just stretch it, 26:49 the other side, stretch it. 26:53 I pray that you've enjoyed the exercises today 26:57 and in fact that you can do all of this, 27:00 let's move our arm out, with just one simple tool, 27:03 it will fit neatly into your carry on luggage 27:07 and it's very easy. 27:08 But stretch your arms when you're finished 27:10 with the exercises, the other side, good. 27:15 And the-- Oh, what am I doing? 27:17 We'll pray that you will live in great health 27:20 that your arms will be strengthen, 27:22 that your knees will no longer 27:24 hang down as the text said. 27:26 May God richly bless you today. 27:28 And we're just gonna do just kind of walk a little bit 27:31 to get our service together. |
Revised 2014-12-17