WEBVTT 00:01.440 --> 00:05.350 Mhm . Mhm . Mhm . 00:06.040 --> 00:09.840 Mhm . Mhm . Yeah . Yeah . 00:10.540 --> 00:11.650 Mhm . Mhm . 00:14.840 --> 00:18.690 Mhm . I'm Lieutenant J . G . Door . 00:18.690 --> 00:20.801 It's interesting of the United States 00:20.801 --> 00:22.940 Navy and I'm a certified personal 00:22.940 --> 00:26.260 trainer and we're here to get you . 00:26.640 --> 00:29.800 Good afternoon a a show by the military . 00:29.810 --> 00:32.450 For the military . For anyone else who 00:32.450 --> 00:35.260 wants a hard core workout prepare to 00:35.260 --> 00:39.260 sweat this show is fight to be fit . 00:39.270 --> 00:41.350 It's a cardio kickboxing exercise . 00:41.360 --> 00:43.930 Only thing you need is dumbbells and 00:43.930 --> 00:45.260 your exercise band . 00:49.540 --> 00:51.707 Welcome to fit for duty . I would like 00:51.707 --> 00:53.429 to thank my workout partners . 00:53.429 --> 00:55.540 Lieutenant jones to my left and petty 00:55.540 --> 00:57.651 officer blue to my right all from the 00:57.651 --> 00:59.707 Navy Medical Research Center . We're 00:59.707 --> 01:01.929 gonna get started with a nice warm up . 01:01.929 --> 01:03.984 We're gonna concentrate on our chest 01:03.984 --> 01:06.100 and our arms today . All right we're 01:06.100 --> 01:08.940 gonna begin with our head is down and 01:08.950 --> 01:12.720 up down up Down up 01:12.730 --> 01:16.470 four more down two more 01:17.540 --> 01:20.240 last one now move your head to the 01:20.240 --> 01:23.570 right and center is right center now 01:23.580 --> 01:26.890 left center , right center 01:26.900 --> 01:30.340 left center again . Yeah 01:30.840 --> 01:34.290 last set one more time , 01:34.500 --> 01:37.580 shoulders up and down . Here we go is 01:37.590 --> 01:41.450 up Lift them up for eight 01:41.840 --> 01:46.730 765432 01:46.740 --> 01:50.250 and one now arms up and twist 01:51.440 --> 01:54.960 twist Everything stays still accept 01:54.960 --> 01:57.127 your waistline . Here we go . is eight 01:57.440 --> 01:58.850 76 01:59.240 --> 02:03.240 5432 and one 02:03.250 --> 02:05.960 Good job . Arms out and circle 02:06.940 --> 02:09.430 circle forward . If your military you 02:09.430 --> 02:11.097 know how to do this . Come on 02:12.040 --> 02:15.500 Is 432 and one 02:15.590 --> 02:19.260 reverse . Yeah Come on is 02:19.260 --> 02:23.040 432 and one now . Light 02:23.040 --> 02:26.670 squat squat sitting 02:26.670 --> 02:28.837 back . How are we doing back there ? I 02:28.837 --> 02:32.180 can't hear you . Just getting to warm 02:32.180 --> 02:35.550 up Squat four more is four 02:36.740 --> 02:40.620 3 , 2 more to and one 02:40.760 --> 02:43.920 and March Hook right 02:43.930 --> 02:47.360 left . Uh huh . Right 02:47.360 --> 02:51.060 left again for four is four . 02:51.070 --> 02:53.700 Lieutenant jones . Can you take it high 02:53.780 --> 02:57.670 and run ? Run in place ? Good for 02:57.670 --> 03:00.130 those of you who like high impact you 03:00.130 --> 03:02.620 can always run in place for low impact . 03:02.620 --> 03:04.953 Stay low . I know I put her on the spot . 03:04.953 --> 03:07.009 She's a good girl though . Come on . 03:07.009 --> 03:10.760 Four more is four pumps . 32 03:10.760 --> 03:14.400 more Too Good . Last one . 03:14.940 --> 03:17.110 Now fighting stands with your right 03:17.130 --> 03:20.080 hand forward , right leg forward and 03:20.080 --> 03:22.880 you're gonna jab a jab was like a light 03:22.880 --> 03:26.480 tap tap tap . You're not really making 03:26.480 --> 03:29.690 contact but you're just happy tap let's 03:29.690 --> 03:33.370 speed it up , tap , tap tap , come 03:33.370 --> 03:35.850 on , it's tap tap . How are we doing 03:35.850 --> 03:39.660 back there tap and tap tap ? 03:40.140 --> 03:42.760 Good four more is 03:42.760 --> 03:46.460 43 two and 1 hold 03:46.840 --> 03:50.570 two taps 1 to back 12 03:50.580 --> 03:54.170 back 12 back . Good . I'm gonna put 03:54.170 --> 03:56.114 lieutenant jones on the spot again 03:56.114 --> 03:58.281 because I want her to move around with 03:58.281 --> 04:00.559 this . You know what I'm talking about ? 04:00.559 --> 04:04.200 Tap tap boom tap tap , boom tap tap , 04:04.210 --> 04:07.260 Good tap tap one more time , 04:08.340 --> 04:11.160 Last one , shake it out . Other side , 04:11.840 --> 04:15.050 jab , jab singles . Come on . , 04:16.080 --> 04:18.340 this is a good way to warm up cardio . 04:18.340 --> 04:22.120 Kickboxing . Jack Jeff Jeff 04:22.130 --> 04:24.660 Jeff Jeff Jeff 04:24.670 --> 04:28.280 432 now doubles 04:28.320 --> 04:29.650 1 2 back 04:30.140 --> 04:34.050 12 and back . Have fun with it 04:34.060 --> 04:37.710 come more 1 , 2 and back 1 , 2 and 04:37.710 --> 04:41.180 back . But that's one . Shake it 04:41.180 --> 04:45.130 out now , we're gonna do it at a punch 04:45.140 --> 04:48.880 is the jab and a punch right , left , 04:48.890 --> 04:52.310 right and left , right , left , 04:52.320 --> 04:55.610 right , left . Is a jab . Punch , 04:55.620 --> 04:58.220 jab punch , you can move around as much 04:58.220 --> 05:01.050 as you want or you can stand still make 05:01.050 --> 05:04.900 it your own jab . Punch , jab . 05:04.910 --> 05:07.970 Punch one more jab . Punch , shake it 05:07.970 --> 05:11.760 out , Move to the other side , Jab , 05:11.770 --> 05:14.960 Punch and Jab . Punch one more time . 05:15.340 --> 05:17.890 Punch , jab punch , how are we doing 05:17.890 --> 05:20.960 back there , Jack and punch . 05:21.340 --> 05:25.250 Jab Punch , Jab . Punch four 05:25.250 --> 05:29.250 More . three More . Two more . 05:30.040 --> 05:33.750 One more . Good . March it out . Next 05:33.750 --> 05:36.020 thing I want to add is an elbow strike 05:36.030 --> 05:39.560 right leg forward and his elbow elbow 05:40.640 --> 05:43.710 come on . It's a strike to the head , 05:43.720 --> 05:46.190 elbows , how are we doing ? Turn it , 05:46.200 --> 05:47.750 turn it , it's eight 05:48.140 --> 05:53.120 765432 . 05:53.130 --> 05:56.750 And one other side go more . Here we go . 05:57.140 --> 06:00.560 Uh huh . It's a great way to warm up 06:01.040 --> 06:03.070 and also the work your upper body . 06:03.080 --> 06:03.430 It's 06:03.440 --> 06:08.670 8765432 06:08.670 --> 06:12.560 and one March it out . Jump it out . 06:13.140 --> 06:16.000 March it out . Personalize your own 06:16.000 --> 06:18.960 program . Okay , right foot forward . 06:19.540 --> 06:22.980 Good job , it's a jab . Punch elbow , 06:22.980 --> 06:26.730 strike , jab , punch , elbow , strike . 06:26.740 --> 06:30.190 Uh jab punch elbow , strike , 06:30.200 --> 06:33.660 jab , punch elbow , strike again , 06:33.670 --> 06:36.770 jab . Punch elbow , strike one more 06:36.770 --> 06:39.680 time , jab , punch elbow , strike , 06:39.680 --> 06:43.460 March it out . Well remember March run 06:43.940 --> 06:47.640 or huh other side left foot forward , 06:47.650 --> 06:50.940 jab punch , elbow strike coordination , 06:50.950 --> 06:54.110 jab , punch , elbow strike again , 06:54.120 --> 06:56.860 Jab , punch , elbow strike , 06:57.640 --> 07:00.870 jab , punch , elbow start you with me , 07:00.880 --> 07:03.600 jab , punch , elbow strike , 07:03.610 --> 07:07.240 jab , punch , elbow strike again , 07:07.250 --> 07:10.750 jab , punch elbow strike one more time , 07:10.760 --> 07:13.710 Jab , punch , elbow strike , March it 07:13.710 --> 07:15.610 out . What I like about cardio , 07:15.610 --> 07:17.666 kickboxing as a way of working out . 07:17.666 --> 07:20.280 You can move around , you know , you 07:20.280 --> 07:23.890 can bring up your heart rate by jab me 07:24.010 --> 07:27.540 any kind of way you got it . Uh huh 07:28.140 --> 07:31.190 or a right there's no way you can mess 07:31.190 --> 07:33.880 up with this . Okay , but what I want 07:33.880 --> 07:37.270 us to do now is grab your weight , you 07:37.270 --> 07:41.150 dumb bales . They can be 07:41.150 --> 07:44.470 heavy £15 . I have £5 . I think 07:44.480 --> 07:46.870 Lieutenant jones have eight and Petty 07:46.870 --> 07:49.180 Officer Blue . She choose to just go 07:49.180 --> 07:51.870 with her arm . Use nothing . All right , 07:51.870 --> 07:54.520 that's fine too . Here we go , right 07:54.520 --> 07:57.790 arm and your left arm bring it forward , 07:58.040 --> 07:59.460 working your biceps 08:00.040 --> 08:02.350 good 08:04.440 --> 08:06.440 actually , I need heavier weight to 08:06.440 --> 08:08.496 tell you the truth to make it work . 08:09.940 --> 08:12.250 We're gonna do four more is four 08:12.640 --> 08:15.760 squeezing your bicep at the top three , 08:17.140 --> 08:21.100 two more two and one both 08:21.100 --> 08:24.550 arms up and down . Uh huh . 08:25.040 --> 08:28.730 And down up and down up . 08:28.740 --> 08:31.060 Four more is four 08:32.340 --> 08:35.360 32 more two 08:36.040 --> 08:39.090 and want automate here we go is right 08:39.340 --> 08:42.760 and down , lift right 08:43.840 --> 08:45.770 and down . Come more is 08:45.770 --> 08:48.990 43 more . 08:49.000 --> 08:52.700 32 more is 08:52.710 --> 08:56.080 to one more . Good for eight . Here we 08:56.080 --> 08:57.247 go . Both together . 08:57.247 --> 09:01.260 876 09:01.840 --> 09:04.760 54 more four 09:05.340 --> 09:09.020 32 more to good . One more 09:09.030 --> 09:11.252 and one good . I want us to turn to the 09:11.252 --> 09:13.930 side . Put your arms back , protect 09:13.930 --> 09:15.980 your back . Don't arch . Just bend 09:15.980 --> 09:18.950 forward . Arms up high . Excellent . 09:18.960 --> 09:21.810 Bend your arms here at the elbows and 09:21.810 --> 09:23.977 kick back . These are called kickbacks 09:23.977 --> 09:25.977 and they work your triceps the back 09:25.977 --> 09:28.470 part of your arms . These exercises are 09:28.470 --> 09:30.692 important because this is going to help 09:30.692 --> 09:32.803 you pass your P . R . T . To do those 09:32.803 --> 09:35.760 push ups . Come on it's eight seven 09:36.440 --> 09:38.384 six . Now this weight is great for 09:38.384 --> 09:40.162 kickbacks because you only need 09:40.740 --> 09:42.796 lightweight but for biceps you might 09:42.796 --> 09:44.962 want to go a little heavier . One good 09:44.962 --> 09:47.018 job . Now you're going to place your 09:47.018 --> 09:49.184 right foot back with your left hand on 09:49.184 --> 09:51.730 your thigh . Get this right arm up and 09:51.730 --> 09:53.897 you're gonna do singles . Here we go . 09:53.897 --> 09:55.952 Is how you make your program how you 09:55.952 --> 09:57.952 personalize it . That's what's most 09:57.952 --> 10:00.119 important . These exercises are so old 10:00.119 --> 10:02.080 but they work That's why they keep 10:02.080 --> 10:05.060 coming back kicking back eight . Making 10:05.060 --> 10:07.560 sure you feel that burn . Six 10:08.240 --> 10:12.090 five 43 More 3 10:12.100 --> 10:16.100 2 more 2 1 More and one Good Other 10:16.100 --> 10:19.250 Side . Same thing arm up . 10:20.440 --> 10:24.390 Good , bend that arm off your waist . 10:24.400 --> 10:27.430 Here we go . Come on and kick you guys 10:27.430 --> 10:29.597 keep going . There we go . I thought I 10:29.597 --> 10:31.930 had to come back for a minute . Come on . 10:31.930 --> 10:35.250 Four more is 43 10:36.240 --> 10:39.220 2 , 1 more last eight . Here we go . 10:39.220 --> 10:42.860 It's eight seven six 10:43.240 --> 10:47.190 five four 3 , 10:47.200 --> 10:51.200 2 more two and 1 . Shake it out now 10:51.200 --> 10:54.160 we're gonna do the same thing . Same 10:54.740 --> 10:56.820 focus on the same muscles with our 10:56.820 --> 10:59.130 bands . You want to make sure that is 10:59.130 --> 11:01.130 locked underneath your feet because 11:01.130 --> 11:04.040 these bands will pop up and they hurt , 11:04.050 --> 11:06.050 they won't kill you , but they hurt 11:06.240 --> 11:08.700 hands here . Now I'm gonna turn to the 11:08.700 --> 11:11.300 side so you can see you're gonna have 11:11.300 --> 11:14.220 one arm forward , like a bicep curl and 11:14.220 --> 11:16.760 one arm back . Here we go , it's back 11:17.440 --> 11:21.390 back the good . So if you didn't feel 11:21.390 --> 11:23.612 a burn , if your weights were too light 11:23.612 --> 11:25.612 for you , believe me , Once you add 11:25.612 --> 11:27.723 these bands , it's gonna bring it all 11:27.723 --> 11:29.668 home . Here we go . Let's get some 11:29.668 --> 11:30.668 rhythm . It's 11:30.668 --> 11:35.600 8765432 11:35.610 --> 11:36.730 again , it's 11:36.740 --> 11:39.860 8765 11:40.040 --> 11:43.520 four 32 . Last set , come on 11:43.530 --> 11:49.140 8765432 11:49.150 --> 11:52.060 and one awesome . Put this down 11:52.940 --> 11:55.580 now my arms feel great . They feel life 11:55.590 --> 11:57.840 now try to kick boxing . Here we go . 11:57.850 --> 12:01.820 It's jab , jab right on Jeff , pretend 12:01.820 --> 12:03.820 like you're fighting somebody , I'm 12:03.820 --> 12:05.876 your target because you're my target 12:05.876 --> 12:08.520 out there . It's jab , jab , jab , I 12:08.520 --> 12:10.631 want you to keep this up . I want you 12:10.631 --> 12:12.800 to personalize it . Remember what I 12:12.800 --> 12:16.220 said , you can change but well you can 12:16.220 --> 12:18.610 move around as much as you want try to 12:18.610 --> 12:20.666 keep this until we come back . We're 12:20.666 --> 12:22.777 gonna take a little break if you need 12:22.777 --> 12:25.260 some water . Oh get some water . You 12:25.260 --> 12:27.760 need to wipe your sweat like the sweat 12:28.140 --> 12:30.910 be back and we're gonna work on chest a 12:30.910 --> 12:33.280 little bit more and finish up with arms . 12:33.290 --> 12:35.050 Huh ? Mhm . 12:38.140 --> 12:39.940 Uh huh . Yeah . 12:41.740 --> 12:44.410 Hi , welcome back as promised . We're 12:44.410 --> 12:46.466 going to continue with our shoulders 12:46.466 --> 12:48.521 and our arms . These are the muscles 12:48.521 --> 12:50.743 that help us with our push ups . So I'm 12:50.743 --> 12:52.854 going to challenge you guys out there 12:52.854 --> 12:55.260 to do 30 push ups with me . All right , 12:55.270 --> 12:57.900 if you get tired , I want you to follow 12:57.900 --> 12:59.900 along with petty officer blue . All 12:59.900 --> 13:02.620 right . She's gonna do modified . Not 13:02.620 --> 13:05.140 girls in the Navy in the military 13:05.140 --> 13:07.307 period . We don't have girls . We have 13:07.307 --> 13:09.418 modified . Alright , so everyone in a 13:09.418 --> 13:11.584 push up position and you're gonna stay 13:11.584 --> 13:13.807 with me and we're gonna see how many we 13:13.807 --> 13:15.918 can do . Hopefully 30 together . Here 13:15.918 --> 13:17.307 we go . Is down and up . 13:17.307 --> 13:25.120 23456789 13:25.130 --> 13:28.000 10 . Hang in the 11 12 13:28.010 --> 13:31.350 13 14 15 13:31.360 --> 13:34.170 16 17 18 13:34.180 --> 13:36.060 1920 13:36.240 --> 13:41.310 21 , 13:41.320 --> 13:44.920 22 , 23 , 24 , 25 , 26 , 27 , 28 , 13:44.920 --> 13:48.650 29 . 1 more and 30 . 13:48.660 --> 13:52.560 All right , that's a great way to begin 13:52.680 --> 13:54.790 an exercise program . Just pump out 13:54.790 --> 13:57.960 some push up . My arms are pumped ours , 13:57.960 --> 14:01.420 pump your arms pump . Alright ? We're 14:01.420 --> 14:03.640 not gonna let up . We're gonna lay on 14:03.640 --> 14:07.440 our side . Everybody lay down , hands 14:07.440 --> 14:11.110 on your on your hair , drop that arm , 14:11.180 --> 14:13.291 take your left arm and wrap it around 14:13.291 --> 14:15.347 your body actually , it's your right 14:15.347 --> 14:18.850 arm , wrap it around your body , take 14:18.850 --> 14:21.072 the arm that's on top , put it right in 14:21.072 --> 14:23.128 front and we're gonna still work our 14:23.128 --> 14:26.440 triceps by pushing up And down 14:26.470 --> 14:30.370 up and down . If you try this 14:30.380 --> 14:33.480 you can tell right off the top , it 14:33.480 --> 14:35.690 really isolates the tricep muscle . 14:35.700 --> 14:39.590 Come on four more four , especially 14:39.590 --> 14:43.540 after doing push ups , three , two 14:43.690 --> 14:47.690 and 1 awesome take it out , we're 14:47.690 --> 14:49.746 gonna go to the other side before we 14:49.746 --> 14:52.470 stretch . Same thing , try to give you 14:52.470 --> 14:54.637 better instructions this time , lay on 14:54.637 --> 14:56.890 your side , take the arm that's on the 14:56.900 --> 14:59.122 floor , wrap it around your body , your 14:59.122 --> 15:01.910 rib cage , take the arm that's up , but 15:01.910 --> 15:04.280 hold your arm up . People at home could 15:04.280 --> 15:06.390 see put it right in front , fingers 15:06.400 --> 15:09.200 facing forward and push up . If you 15:09.200 --> 15:11.367 don't feel it on the back part of your 15:11.367 --> 15:13.033 arms then you need to make an 15:13.033 --> 15:15.720 adjustment . Don't quit , but just make 15:15.720 --> 15:18.180 an adjustment with your body . Alright , 15:18.180 --> 15:21.250 here we go , it's eight seven 15:21.740 --> 15:24.460 65 15:24.840 --> 15:28.210 four 3 , 2 more 15:28.220 --> 15:32.100 two and 1 awesome . The 15:32.100 --> 15:34.750 next one for your tricep and stretches 15:34.750 --> 15:37.500 out your chest as well . I want you to 15:37.510 --> 15:41.470 sit down , fingers facing forward and I 15:41.470 --> 15:44.050 want you to lift your hips up and try 15:44.050 --> 15:46.161 to bend your arm as much as you can . 15:46.161 --> 15:48.383 These are called dips , you can do them 15:48.383 --> 15:50.328 on a step , you can do them on the 15:50.328 --> 15:52.272 chair . But if you don't have that 15:52.272 --> 15:54.383 doing right on the floor , you can go 15:54.383 --> 15:57.040 fast and get a good burn or you can go 15:57.040 --> 15:59.151 slow . We're gonna go eight . Here we 15:59.151 --> 16:00.130 go . It's 16:00.140 --> 16:06.740 8765432 16:06.740 --> 16:09.960 and one good job . Now we're going to 16:09.960 --> 16:13.960 stretch it out arms up and stretch 16:13.960 --> 16:17.730 the tricep out . I got this other 16:17.730 --> 16:20.250 side , I don't know about you guys , 16:20.250 --> 16:22.361 but my arms are pumped right now . At 16:22.361 --> 16:24.528 least my triceps are and especially my 16:24.528 --> 16:27.150 chest , but we're gonna keep going , 16:27.160 --> 16:30.590 we're gonna grab our weight . Those of 16:30.590 --> 16:33.960 you who lift weight . You know often 16:33.960 --> 16:35.849 you might want to go with heavier 16:35.849 --> 16:38.420 weights . I have £5. Um you might , 16:38.420 --> 16:41.030 yeah , £8 is good . She has five , 16:41.030 --> 16:44.300 that's fine . Arms up . Do what we call 16:44.300 --> 16:47.100 a fly . If you have a bench at home . 16:47.100 --> 16:49.100 This is awesome for the bench , but 16:49.100 --> 16:51.267 it's not used the floor . Use what you 16:51.267 --> 16:53.489 got . That's what we do in the military 16:53.540 --> 16:57.260 guys . So these are clock flies . And 16:57.260 --> 17:00.500 uh so a big wide hug , like a bear hug 17:00.500 --> 17:02.667 and bring them together . And what you 17:02.667 --> 17:04.667 want to concentrate on is squeezing 17:04.667 --> 17:06.980 your chest up at the top and squeeze 17:06.980 --> 17:09.860 your feet is flat mm Your back is 17:09.860 --> 17:12.027 protected because you're laying on the 17:12.027 --> 17:14.027 floor unless you're doing something 17:14.027 --> 17:16.082 kind of funky like with arching your 17:16.082 --> 17:18.630 back . Really ? We're pretty safe . 17:18.640 --> 17:20.950 Here we go . Is eight 17:22.540 --> 17:25.670 seven six . 17:26.840 --> 17:29.670 Mhm . By I'm gonna look straight up . 17:30.040 --> 17:33.950 Four 32 more 17:34.440 --> 17:38.130 mm do one more and one now we're going 17:38.130 --> 17:40.352 to mimic a press so your arms are still 17:40.352 --> 17:42.408 up here a chest press so your arms , 17:42.408 --> 17:44.840 your palms are facing away from you and 17:44.840 --> 17:46.951 you're just gonna bend your arms down 17:46.951 --> 17:49.360 to the floor and pressing up and press 17:49.940 --> 17:52.510 And press . Since we have lightweight , 17:52.520 --> 17:54.631 we can go a little faster if you have 17:54.631 --> 17:56.742 heavier weight of course you're gonna 17:56.742 --> 17:58.964 have to slow it down because you always 17:58.964 --> 18:02.450 want to be in control eight seven this 18:03.040 --> 18:06.170 five 43 18:07.240 --> 18:10.130 and one arms are still up high palms 18:10.130 --> 18:12.074 facing forward . And now this time 18:12.074 --> 18:14.270 we're gonna do a close grip press and 18:14.270 --> 18:16.326 that means that we're gonna work our 18:16.326 --> 18:18.270 triceps again . So bring your arms 18:18.270 --> 18:20.437 close to your body , down to the floor 18:20.437 --> 18:23.040 and pressing up pressure . The good 18:23.040 --> 18:25.040 thing about these exercises is that 18:25.040 --> 18:27.280 when you go into the gym , grab a flat 18:27.280 --> 18:29.002 bench and you can do all these 18:29.002 --> 18:31.550 exercises right in the gym , It doesn't 18:31.550 --> 18:33.439 take much . And if you don't have 18:33.439 --> 18:35.494 dumbbells at home , invest in them . 18:35.590 --> 18:38.600 Only about what $15 or less ? Something 18:38.600 --> 18:40.600 like that . But not that much . And 18:40.600 --> 18:42.933 they come in handy . Here we go . eight . 18:42.933 --> 18:45.100 And you notice my count is always also 18:45.440 --> 18:48.050 Yo You're keeping it four 18:48.740 --> 18:52.420 three two and one awesome 18:52.430 --> 18:54.750 arms out to the side and we're going to 18:54.750 --> 18:57.530 add some bicep curls and we're just 18:57.530 --> 18:59.960 gonna bring our arms in and out , 19:00.340 --> 19:04.080 control it and out biceps 19:05.040 --> 19:07.262 now that we got the hang of it , I just 19:07.262 --> 19:09.262 want you to bring it halfway up and 19:09.262 --> 19:12.500 stop and back down and stop . Good . 19:12.510 --> 19:14.690 I'm finding out that if I bring it all 19:14.690 --> 19:17.120 the way to me , I'm into that rest zone , 19:17.120 --> 19:19.064 which I call it my cheek zone , so 19:19.064 --> 19:21.287 squeeze your biceps , tell your muscles 19:21.287 --> 19:23.287 what you want them to look like and 19:23.287 --> 19:25.450 control them put and down . Nice , 19:25.450 --> 19:28.070 strong biceps . Let's go for eight . 19:28.070 --> 19:31.620 Starting here , it's eight , seven 19:31.630 --> 19:33.860 good , six , 19:34.940 --> 19:37.740 five , 4 , 19:37.750 --> 19:41.590 3 , 2 more to one 19:41.590 --> 19:45.370 more and one awesome . Let's go 19:45.370 --> 19:48.560 back onto our feet . Mhm . And I want 19:48.560 --> 19:51.400 to review this is a quick review of 19:51.400 --> 19:53.567 everything that we went through . Pick 19:53.567 --> 19:55.950 up your weight , your dumbbell weight . 19:56.640 --> 19:58.770 So this is for a nice routine at home 19:58.770 --> 20:01.890 for your arms alternating dumbbell 20:01.890 --> 20:05.000 curls , You're right , good and you're 20:05.000 --> 20:07.360 left , we're just gonna do a few so you 20:07.360 --> 20:10.270 can have it in mind . One more 20:10.280 --> 20:13.890 both arms . Now , here we go for 20:13.890 --> 20:17.530 432 more 20:17.580 --> 20:21.280 to one more . Uh And one good turn to 20:21.280 --> 20:24.830 the side . Arms are back , here we go 20:24.840 --> 20:28.230 kickbacks . One , 2 , 20:28.240 --> 20:31.720 3 and 4 . 1 20:31.720 --> 20:35.210 arm . One arm kickbacks . Here we go 20:35.220 --> 20:36.240 arm up , high 20:36.250 --> 20:40.930 123 20:40.940 --> 20:44.520 and four good other side , same thing , 20:44.530 --> 20:47.850 left arm up and high good . You got 20:47.850 --> 20:50.410 those weights this time . Hey , here we 20:50.410 --> 20:52.577 go . See how she progressed just for a 20:52.577 --> 20:54.577 little short time . Here we go . Is 20:54.577 --> 20:58.160 four 3 , 2 more too 20:58.170 --> 21:01.850 good . And one awesome . Now remember 21:01.850 --> 21:03.670 we picked up the bands , 21:05.040 --> 21:07.700 personalize your routine . We can only 21:07.700 --> 21:09.867 show you just a little bit . We have a 21:09.867 --> 21:13.590 short short time , but it's okay . Here 21:13.590 --> 21:16.540 we go . Remember , bicep curls triceps 21:16.540 --> 21:18.790 at the same time . Uh Is 21:18.800 --> 21:25.520 87654328 21:25.520 --> 21:26.860 more . Eight 21:27.240 --> 21:30.770 7654 21:31.140 --> 21:35.060 three two and one good . And then take 21:35.060 --> 21:37.282 it down when your muscles are exhausted 21:37.282 --> 21:39.338 and they're tired feeling like maybe 21:39.338 --> 21:41.449 you had enough , but you haven't . We 21:41.449 --> 21:43.660 do push up . I'm not gonna do 30 this 21:43.660 --> 21:46.340 time . What we're gonna do 10 And we're 21:46.340 --> 21:48.451 gonna show the marines that we can do 21:48.451 --> 21:50.451 10 push ups all the way down to the 21:50.451 --> 21:52.460 ground at the end of our work out . 21:52.470 --> 21:56.170 Here we go . And one And 21:56.180 --> 21:59.290 two and 3 . I bet they're watching . 21:59.290 --> 22:00.550 Making sure I go down 22:00.940 --> 22:04.180 45 22:04.840 --> 22:07.900 six . Yes , seven . We're almost out of 22:07.910 --> 22:11.330 time . Keep going though . Yes . 91 22:11.330 --> 22:14.960 more as here , awesome . You did a 22:14.960 --> 22:18.110 great job continue to stretch on your 22:18.110 --> 22:20.800 own . I don't have time but be back 22:20.810 --> 22:22.880 with us again for fit for duty . 22:22.890 --> 22:25.690 Alright , let's stretch out our triceps . 22:25.690 --> 22:28.670 Here . You guys awesome . 22:45.640 --> 22:47.807 Hello ? I'm Commander . David . Kalish 22:47.807 --> 22:49.918 Orthopedic surgeon and team physician 22:49.918 --> 22:51.973 at the United States Naval Academy . 22:51.973 --> 22:54.196 I'd like to talk with you today about a 22:54.196 --> 22:56.140 chromatic navicular joint or joint 22:56.140 --> 22:58.362 separations When we talk about shoulder 22:58.362 --> 23:00.529 dislocations , we're talking about the 23:00.529 --> 23:02.584 ball and socket joint or the glen of 23:02.584 --> 23:04.640 humor . All joint that's down here . 23:04.640 --> 23:06.640 The chromium Navicular joint is the 23:06.640 --> 23:08.751 articulation between the bony arch of 23:08.751 --> 23:10.807 the shoulder or the chromium and the 23:10.807 --> 23:10.440 distal end of the collarbone or 23:10.450 --> 23:13.800 clavicle . When an athlete gets tackled , 23:13.810 --> 23:16.790 or perhaps a hockey player getting 23:16.800 --> 23:18.856 pushed into the boards or a wrestler 23:19.040 --> 23:21.207 getting a shoulder pinned to the mat . 23:21.207 --> 23:23.318 Any medial lateral compression of the 23:23.318 --> 23:25.429 upper chest can lead to a compression 23:25.429 --> 23:27.620 and sprain of the joint capsule . A 23:27.620 --> 23:29.398 mild sprain of the a chromium . 23:29.398 --> 23:33.350 Navicular joint capsule results in 23:33.940 --> 23:36.960 pain and swelling locally over the 23:38.240 --> 23:40.440 joint itself , but there's no visible 23:40.440 --> 23:42.450 deformity and there's no joint 23:42.460 --> 23:45.310 instability . We would call this a 23:45.310 --> 23:49.300 Grade one sprain when there's injury 23:49.470 --> 23:51.730 and partial stretching to the powerful 23:51.730 --> 23:53.952 ligaments that bind the clavicle to the 23:53.952 --> 23:56.220 core . Coid process , there still is no 23:56.220 --> 23:58.387 visible deformity , but if the patient 23:58.387 --> 24:00.553 were to hang some weights from the arm 24:00.553 --> 24:02.720 or if a downward force in the arm were 24:02.720 --> 24:04.664 to be applied , you might see some 24:04.664 --> 24:06.887 separation of the joint . We would call 24:06.887 --> 24:10.460 that a grade two separation when 24:10.460 --> 24:13.770 someone comes in with their collarbone 24:15.340 --> 24:18.860 sticking up visibly deformed . Like 24:18.860 --> 24:19.260 this . 24:23.540 --> 24:25.840 That implies that not only has the a 24:25.840 --> 24:27.896 chronic articular joint capsule been 24:27.896 --> 24:29.951 ruptured , but so have the ligaments 24:29.951 --> 24:31.729 that bind the core quite to the 24:31.729 --> 24:34.510 clavicle . When this occurs , the 24:34.510 --> 24:37.010 clavicle ride superior lee , we call 24:37.010 --> 24:40.790 this a grade three sprain . When an 24:40.790 --> 24:42.901 athlete has a grade three , grade two 24:42.901 --> 24:45.068 or grade one a chronic articular joint 24:45.068 --> 24:46.679 separation . The treatment , 24:46.679 --> 24:48.457 surprisingly , is the same . We 24:48.457 --> 24:51.010 recommend ice Motrin , an arm's length 24:51.010 --> 24:53.060 for comfort . By and large shoulder 24:53.060 --> 24:55.282 separations are not surgical problems . 24:55.282 --> 24:57.116 If you think you have an ongoing 24:57.116 --> 24:59.449 problem of the economic navicular joint , 24:59.449 --> 25:01.560 please see your doctor get a referral 25:01.560 --> 25:03.893 for an orthopedic evaluation . Remember ? 25:03.893 --> 25:05.893 Let's train smart and stay strong . 25:09.340 --> 25:11.960 I hope you had a great workout and join 25:11.960 --> 25:14.970 us again as we continue to get you fit 25:14.980 --> 25:16.450 for duty . 25:19.640 --> 25:22.050 Mhm . Mhm . Mhm . 25:25.840 --> 25:27.270 Yeah , mm . 25:37.340 --> 25:41.320 Mhm . Yeah .