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From YouTube: Healthy Living with Nancy Shaw | Power Pump
Description
Nancy gives an overview of the Power Pump class available at Ames Parks and Recreation.
A
Hi
I'm
Nancy
Shah,
with
healthy
living
today,
I'd
like
to
talk
to
you
about
one
of
our
most
popular
strength,
training
classes
on
our
group,
fitness
schedule
here
at
Ames,
Parks
and
Recreation.
This
very
popular
class
called
power
pump,
is
all
about
strength,
training,
all
the
major
muscle
groups
in
the
body.
This
class
is
appropriate
for
all
ages,
all
levels
and
men
and
women.
After
a
brief
warmup,
the
class
will
start
off
with
a
series
of
variations
of
squats.
We
try
to
work
all
the
different
muscles
in
the
legs,
with
our
squat
four-minute
series.
A
After
a
minute
of
rest
or
sometimes
we'll
do
a
little
cardio
burst.
We'll
move
on
to
the
rest
of
the
body,
which
includes
four
minutes
of
chest.
Work,
tricep
work
fall
again
by
another
series
of
lunges
or
leg,
work
back,
biceps
shoulders
and
followed
by
core
and
a
cool-down.
This
complete
strength,
training
class
works,
the
entire
body,
and
you
get
your
workout
done
in
an
hour
and
you're
out
the
door
as
well
now
strength
training
is
so
important
to
include
in
our
workouts,
along
with
cardio
training.
A
We
need
to
try
to
have
strength,
training
done
twice
a
week,
at
least
in
our
in
our
workouts.
So
I
like
to
do
is
show
you
some
of
the
variations
of
exercises
you'll
find
in
a
power
pump
class
and
just
know
that
each
muscle
group
has
done
four
minutes
again
get
a
complete
workout.
So
what
I'd
like
to
start
with
is
squats.
Let
me
show
you
some
of
the
different
ways
we
can
squat
using
all
of
our
fun
fitness
equipment
in
our
group.
Fitness
program
I
want
to
start
with
heavy
dumbbells.
A
We
have
dumbbells
that
range
from
2
pounds
all
the
way
up
to
25
pounds.
So
again,
all
different
levels
can
do
this
class
and
they
just
grab
the
weight,
that's
appropriate
for
them.
So
in
our
four-minute
series
of
squats
will
I
start
with
just
a
basic
squat
coming
down
having
the
dumbbells
down
by
your
side,
all
the
way
down
all
the
way
up,
really
going
as
far
low
as
far
down
as
your
knees
allow
you
to
go
for
some
people,
just
taking
it
a
little
bit
might
be
their
perfect
range
of
motion
for
others.
A
A
A
Arms
can
either
be
here
or
all
the
way
up,
keeping
those
wrists
in
we
can
squat
and
take
it
to
an
outer
thigh
again
working
the
legs
a
little
differently
getting
some
outer
thigh
training
and
working
those
squats
after
our
four-minute
squat
series.
Again
we
can
do
a
cardio
burst,
will
move
on
to
chest
with
chest.
We
might
use
the
resistible
sitting
down
on
the
ball,
we'll
grab
our
heavy
dumbbells
and
walking
out
so
the
neck
is
on
the
ball.
A
A
A
A
Moving
on
to
the
next
muscle
group,
we're
going
to
focus
on
the
triceps
and
with
the
triceps
we
can
use,
for
instance,
along
tubing.
We
can
step
on
that
tube
grabbing
the
handle
with
just
one
of
our
hands,
one
of
our
triceps
working
and
extend
overhead
okay,
or
we
can
use
both
hands
on
one
heavy
dumbbell
for
this
same
exercise.
So
using
different
kinds
of
resistance
in
the
same
exercise
again
really
challenges
us.
A
We
can
also
take
one
of
our
gliders
that
our
class
participants
love
because
they
really
challenged
us
in
core
training
and
leg
training
kind
of
complements.
Our
tricep
training
will
take
that
left
hand
anchor
it
to
the
right
shoulder
drop
softly
into
the
knee,
and,
as
we
do
a
tricep
kickback,
we
can
add
a
lunge
back.
So
you
get
two
exercises
at
the
same
time,
so
you
get
better
bang
for
your
buck,
so
follow
following
the
tricep
exercises.
We're
going
to
take
it
to
some
lunges.
A
The
gliders
are
excellent
for
lunge
exercises.
They
really
help
us
do
a
complete
range
of
motion,
orcas
in
all
different
planes,
we're
going
to
start
with
just
a
curtsy,
lunge
and
I'd
like
to
always
hold
one
here.
People
have
something
to
rotate
hold
on
to,
as
they
rotate
to
one
side
and
back
then
you're
going
to
really
fill
this
one
in
your
legs
or
we
can
take
it
straight
back.
A
Another
way
we
can
work
lunges
in
our
classes
would
be
with
our
heavy
dumbbells.
One
of
my
favorite
exercises
with
lunges
has
the
balance
component
in
it,
which
again
is
so
important
when
we,
when
we
exercise
to
make
sure
for
your
practicing
balance
so
I'm
just
going
to
take
it
to
a
front
lunge
and
I'm,
going
to
come
up
with
the
knee
and
I'm
going
to
take
it
to
a
back
lunge.
A
We're
going
to
follow
the
lunges
with
back
training,
the
back
has
a
lot
of
different
variations.
We
have
our
upper
back
to
work
on
lower
back.
We
want
to
make
sure
we
work
on
flexibility
of
the
spine,
so
we're
going
to
start
with
just
the
lat
pull
down
with
our
tubing
and
with
the
tube.
We
wrap
it
around
our
hands
and
we
can
really
vary
up
the
size
of
the
tube.
So
I
want
a
little
tighter
for
this
exercise.
Again,
this
exercise
will
incorporate
a
little
balance
training.
A
So
we're
going
to
pull
that
elbow
down
to
the
knee.
We
get
to
work
the
obliques
as
a
bonus,
but
we're
really
thinking
about
that
upper
back,
pulling
down
and
up
and
make
sure
we
do
both
sides.
We
can
work
those
posture
muscles
in
the
upper
back
by
just
pulling
right
here.
Pulsing
and
those
muscles
tend
to
be
a
little
underdeveloped
a
lot
of
times.
So
we
want
to
make
sure
we
include
that
our
strength,
training,
workout.
A
A
The
last
exercise
I
want
to
show
you
for
back,
really
includes
flexibility.
Training
of
our
back,
so
much
of
our
days
is
spent
bent
over
sitting
at
a
desk.
So
we
really
want
to
try
to
work
the
range
of
motion
with
the
spine,
so
we
can
lay
on
our
ball
and
the
ball
is
nice
and
soft.
So
it
doesn't
bother
people
digging
your
toes
into
the
floor.
A
We
can
just
work
on
lifting
up
and
coming
back
down
an
up
and
coming
down,
as
you
can
see,
we're
really
working
that
range
of
motion
with
the
spine,
making
sure
you
include
spinal
flexibility
into
your
workout,
we're
almost
done.
After
back,
we
moved
a
bicep
training.
Again
we
want
to
get
all
those
major
muscle
groups.
Biceps
are
usually
one
group
that
most
people
remember
to
do,
but
we
want
to
make
sure
we
include
those
in
our
class
so
with
bicep
training
grabbing
those
heavy
dumbbells.
A
We
want
to
make
sure
we
do
the
same
exercise
with
different
forms
of
resistance,
so
we
like
to
also
include
bicep
curls,
same
exercise,
different
piece
of
equipment
so
standing
on
the
tube
and
again
the
tube
is
so
nice
because,
as
your
muscle
gets
fatigued,
you
can
change
up
the
tube
and
how
much
resile
since
you
have.
So,
if
you're
feeling
pretty
good,
you
feel
I'm
pretty
fresh.
A
You
can
stand
with
your
legs
pretty
far
apart
as
you
get
tired,
we'll
bring
our
feet
a
little
closer
together
and
if
you're
really
tired,
your
bicep
gets
tired.
We
can
drop
down
to
one
foot,
so
we
have
variations
of
bicep
curls
here
as
well.
We
can
cross
under
a
little
undercut.
We
can
do
little
pulses
right
here
and
we
can
hold
it.
A
lot
of
us
need
to
make
sure
we
keep
strengthen
those
biceps,
so
we
can
carry
your
groceries
in
from
the
car,
etc
called
functional
training
pulse
it
up
high.
A
Look
into
last
muscle
group,
our
shoulders
and
with
the
shoulders
we
tend
to
make
sure
people
use
lighter
weights
for
their
shoulders.
It's
a
weaker
muscle
group
and
a
lot
of
times.
People
have
shoulder
injuries
that
are
unaware
of.
So
we
want
to
be
really
safe
when
we
do
shoulder
train
so
take
just
taken
out
to
the
sides
and
back
down,
people
can
keep
those
elbows,
nice
and
soft
there's
a
variation.
You
can
bring
the
palms
towards
the
front.
A
We
want
to
make
sure
we
get
the
shoulders
or
the
deltoids
in
all
different
areas,
front
side
and
back
so
just
bring
in
the
arms
to
the
front.
Again,
we
can
vary
it
up,
I
bring
them
palms
down
and
the
one
most
important
that
a
lot
of
people
tend
to
forget
is
our
posterior
deltoids,
which
is
the
back
of
the
shoulders.
A
A
Alright,
our
last
muscle
group,
but
definitely
not
our
least
muscle
group,
so
the
one
people
are
always
so
excited
to
work
on
his
core
training
corps
training.
We
try
to
really
work
the
entire
core,
which
really
encompasses
everything
from
below
the
chest,
to
the
hips
front
and
back
so
we
want
to
work
this
entire
muscle,
muscle
group,
so
I'm
going
to
start
with
just
some
easy
crunches
on
the
ball
and
the
ball
is
nice.
A
Staying
tight
through
the
core
another
really
popular
exercise
is
hover,
training
or
plank
training,
and
we
can
use
the
gliders
for
our
planks
and
our
hovers
or
not,
but
I'm
going
to
show
you
some
variations
of
the
gliders
and
you
don't
have
gliders
at
home,
and
you
want
to
do
glider
training.
You
can
use
paper,
towels
or
I'm
sorry
paper
plates,
you
can
use
towels,
etc.
A
So
just
something
that
helps
you
slide
on
a
surface
so
with
plank
training,
we're
going
to
put
our
hands
down
and
we
always
try
to
stay
safe
in
the
shoulders
by
having
the
wrists
right
under
the
shoulders
and
we're
just
going
to
take
those
legs
out-
and
this
is
just
a
common
plank,
so
we
can
just
hold
it
here.
We
really
try
to
avoid
lifting
the
hips
up
too
high
or
letting
the
backs
way
too
much.
We
want
to
really
try
to
think
of
our
body
in
a
board
like
position
and
then
with
the
gliders.
A
We
can
do
different
variations.
For
instance,
we
can
pull
both
knees
in
and
straight
outs
called
the
reverse
crunch,
very
effective
in
core
training.
We
can
work
the
obliques
a
little
bit
by
bringing
the
opposite
knee
towards
that
elbow
or
we
can
drop
down
to
a
hover.
Elbow
is
just
resting
on
the
floor
again.
We
want
to
try
and
keep
the
elbows
right
above
the
shoulders.
We
can
just
hold
this
or
we
can
take
it
to
a
little
jumping
jack,
I,
really
spice
things
up.
A
After
all
this,
we
follow
the
class
down
with
a
nice
cool
down,
stretch,
relax
and
then
you're
out
the
door.
Knowing
that
you
just
completed
an
entire
strength,
training
workout
again
we
encourage
people
to
try
and
do
to
strength,
training
workouts
a
week
and
power
pump
is
a
great
way
to
come.
Have
fun,
do
it
doing
it
and
get
a
complete
total
body
workout
in?
A
If
you
would
like
more
information
on
our
power
pump
class
or
any
of
our
group
fitness
classes
here
at
Ames
parks
and
recreation,
you
can
contact
me
at
239,
53,
53
or
check
out
all
our
group.
Fitness
classes
online
at
Ames
park,
rec,
org,
I'm,
Nancy,
Shah,
with
healthy
living,
and
remember
it's
never
too
late
to
get
fit.