>>> WATCHING ALL THE
INSPIRATIONAL OLYMPIC ATHLETES
THIS TOKYO.
YOU CAN IMMEDIATELY SEE THEY
HAVE ONE THING IN COMMON.
SERIOUS.
>> LOOK AT THEIR AMAZING ARMS ON
THE SWIMMERS.
LOOK AT THIS.
THE ROCK HARD ABS ON THE
VOLLEYBALL PLAYERS.
>> WOW.
>> AND THE LEAN AND POWERFUL
LEGS OF THE TRACK STARS.
>> WEVE LOOKED AT ALL THAT.
STRENGTH TRAINING IS ESSENTIAL
FOR ALL OF US.
TO SHOW US FATE EXERCISES IS
JOIN PRIOR, A FENCER WHO
COMPETED IN THE 2016 RIO OLYMPIC
GAMES.
SHES A PERSONAL TRAINER AND
COACH FOR THE FUTURE APP.
>> WE HAVE PEOPLE WORKING OUT
WITH US.
GOOD MORNING, EVERYBODY ON THE
ZOOM WALL.
>> TAKE A BREAK AND DO THIS WITH
US.
>> JASON, HOW ARE YOU?
>> HEY, IM AMAZING.
>> ITS SO GOOD.
TELL US WHAT SOME OF THE
BENEFITS OF STRENGTH TRAINING
ARE.
>> THERES MANY BENEFITS.
I WORK WITH A LOT OF PEOPLE, AND
THE FIRST ONE, OF COURSE, IS
BURNING FAT.
THE MORE LEAN MUSCLE MASS YOU
HAVE, THE MORE CALORIES YOU
BURN.
EVEN IF WEIGHT LOSS IS YOUR
GOAL, YOU WANT TO BUILD STRENGTH
WITH RESISTANCE TRAINING?.
>> SOUNDS GOOD.
AS AN ATHLETE, HOW OFTEN DID YOU
STRENGTH TRAIN, AND WHAT ABOUT
REGULAR FOLKS?
>> WHEN I WAS STILL TRAINING, I
WOULD DO THREE LIFTINGS A WEEK.
THEY WOULD RANGE FROM SOMEWHERE
ABOUT LIKE AN HOUR, EVERY ONE.
THEN STRETCHING AND RECOVERY FOR
EVERYBODY.
EVERYONE SHOULD DO AT LEAST TWO
STRENGTH TRAINING SESSIONS A
WEEK.
SOMEWHERE IN THE NEIGHBORHOOD OF
AT LEAST 20 MINUTES.
AND DEFINITELY DO MORE IF YOU
WANT.
>> LETS START WITH ARMS. WEVE
SIGN THE SWIMMERS.
TELL US WHAT TO DO TO GET THE
ARMS OR SOMETHING RESEMBLING IT.
>> FIRST, YOU WANT TO MAKE SURE
YOU HAVE A YOGA MAT, TOWEL, OR A
HARDWOOD FLOOR.
WE ARE GOING TO GET INTO SIDE
FLANK POSITION.
DOMINANT SIDE FIRST.
WE WANT TO LAY DOWN THE FOREARM.
WERE GOING TO GET INTO A SIDE
PLANK.
WE WANT THE HIPS OFF THE GROUND.
WE WANT THAT ENTIRE BODY TO BE
FLAT LIKE A BOARD, HENCE THE
PHRASE PLANK, AND THIS IS GOING
TO BE A ROTATIONAL SIDE PLANK.
ENGAGE CORE.
BELLY BUTTON GOING INTO THE
SIDE.
>> WE FEEL IT.
>> SQUEEZE THAT LOWER GLUT.
YEAH.
REALLY SQUEEZE THAT GLUT IN FROM
HERE, KEEPING THE SHOULDER BLADE
DOWN.
WE WANT TO GO UNDER THAT.
HOLD.
>> THERES MOVES.
>> ITS A ROTATIONAL SIDE PLANK.
YOU CANT JUST DO A STATIC SIDE
PLANK.
OPEN UP.
LETS GET A COUPLE MORE.
MORE.
FIVE.
EXCELLENT.
AND THEN WERE GOING TO FLIP TO
THE OTHER SIDE.
>> WAIT.
JASON, BUT --
>> LETS MOVE ONTO ABS, THOUGH,
BECAUSE WE KNOW WELL DO BOTH
SIDES.
WE WILL.
DONT WORRY.
I KNOW YOU DONT WANT OUR BODIES
OUT OF WHACK.
>> OKAY.
>> A SIX PACK OR MAYBE EVEN A
TWO-PACK.
>> SO FOR THE CLASSIC TWO-PACK,
FIRST THING IS SIT ON THE
GROUND.
WE WANT TO MAKE SURE OUR CHEST
IS UP AND WE WANT TO BEGIN BY
EXTENDING OUT THE LEGS TOGETHER.
>> WHOA.
WHY?
>> POINT THE TOES.
BACK OFF THE GROUND AND BRING
THEM UP.
KEEP THE FEET TOGETHER.
ENGAGE THE CORE THE ENTIRE TIME
AND GO OUT.
>> HES THE REAL DEAL.
>> OUT, BRING IT BACK.
YEAH.
FEEL THAT BALANCE.
OUT, BACK.
NICE.
>> OH, MY GOSH.
>> JASON, WERE OUT OF BREATH,
BUT DONT GO ANYWHERE.
JASE SEASON GOING TO HELP US GET MEAN, LEAN LEGS AFTER THIS.
>>> WERE BACK WITH OLYMPIC
FENCER TURNED TRAINER.
>> HES THE REAL DEAL.
HES GIVING YOU THE REAL DEAL.
WE WORKED OUR ARMS AND ABS AND
NOW ITS TIME FOR LEGS.
LETS LOOK AT THE TRACK STARS.
WE ARENT LOOKING TO RUN AS FAST
AS THEM, BUT WE CAN STRENGTHEN
OUR LEGS.
>> FIRST, THE GLUTS.
YOGA MAT.
WERE GOING TO LAY DOWN ON THE
BACK.
WERE GOING TO DO SINGLE LEG HIP
RAISES.
WERE GOING TO MAKE SURE WERE
FLAT.
KEEP THE SHOULDER BLADES DOWN.
TOE UP.
SQUEEZE THE GLUTS, BRING IT
DOWN.
UP.
>> THIS MAY NOT BE A GREAT VIEW.
>> SORRY.
>> YOU MIGHT BE KIND OF NOT TV
APPROPRIATE, BUT THATS OKAY.
OKAY.
>> OKAY.
AND MAKE SURE THAT YOU GET THE
OTHER SIDE.
MAKE SURE YOU EVEN OUT.
ITS SUPER IMPORTANT.
ALWAYS MAKE SURE YOU SQUEEZE THE
GLUTS UP TOP AND YOU WANT TO
KEEP IT SLOW.
>> AND WHAT ELSE?
TELL US WHATS NEXT.
>> REVERSE LUNGES.
ONE OF MY FAVORITES.
STANDING UP, WE WANT TO MAKE
SURE CHEST IS BIG AND STRONG AND
WERE GOING TO STEP BACK INTO
THE LUNGE POSITION MAKING SURE
THE KNEE IS DIRECTLY ABOVE THE
HEEL.
CHEST BIG AND STRONG.
YOU CAN TURN TO THE SIDE.
REACH BACKWARDS.
AND WERE GOING TO SWITCH SIDES.
WERE GOING TO ALTERNATE.
>> THE BACK PART IS --
>> YOURE GOING TO FIRE UP THE
GLUTS.
>> OH, TURN.
BACK.
THE BACK PART IS --
>> WHEN WERE RUNNING, HOW DOES
IT CHANGE THE SHAPE OF YOUR LEG?
>> SO WHEN YOURE BUILDING LEAN
MUSCLE MASS, THATS WHEN YOU GET
THE PUMP.
EVERYONE IS LOOKING FOR TONING
AND DEFINITION.
THAT AFFECT IS ACHIEVED BY
HAVING MORE MUSCLE MASS.
SO IF YOU WANT TO TRANSFORM YOUR
BODY AND GET MORE SHAPE, YOU GOT
TO LIFT SOME WEIGHTS.
>> I HAVE TO ASK YOU FOR A
FRIEND OR FOR BOTH OF US, IF
WERE NOT GOOD RUNNERS -- WERE
GOOD AT SPEED WALKING.
DOES THAT WORK?
>> YEAH.
>> WALKING IS CARD OWE.
IT GETS A BAD WRAP, BUT ITS
MOVING.
>> WE LIKE TO GO TO THE MALL AND
WALK AROUND.
>> SPEED WALKING, YOU GET SOME
OF THAT HAPPENING?
>> YES.
THATS WHAT WE LIKE TO DO.
BUT WE LIKE TO HOLD ONTO OUR
ABS.
BUT MY FRIEND SHEINELLE SAYS
THATS WHERE THE POWER COMES
FROM.