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Speaker 1: How long can I do? What?

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Speaker 2: Now?

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Speaker 1: It's one more thing.

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Speaker 2: I'm strong andy.

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Speaker 1: One more thing. I'm a regular at the gym. My

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Speaker 1: son and I are. We go almost every day, rarely

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Speaker 1: miss a day at the gym. Came with the uh

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Speaker 1: place I rent. We're in a neighborhood where they got

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Speaker 1: a private club attached, and so we have a gym

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Speaker 1: membership and we can walk to it and it's about

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Speaker 1: a half mile each way, so it's great, get a

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Speaker 1: mile walk in, lift some weights, et cetera. I've noticed

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Speaker 1: all the young women they don't do a lot of

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Speaker 1: lifting weights or anything like that. They do all these

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Speaker 1: various kind of floor exercise stuff mostly lot.

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Speaker 2: Yeah, that's kind of big right now. Yeah, it is, yeah,

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Speaker 2: because there are workouts you can do at home if

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Speaker 2: you don't have equipment.

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Speaker 1: Right. Well, I've been saying forever just to like save

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Speaker 1: you time and money. If you're thinking of buying a

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Speaker 1: home gym or a membership at a club or whatever,

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Speaker 1: how about you try your floor. See if you can

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Speaker 1: use your floor every day for two weeks. And if

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Speaker 1: you can't, he ain't gonna do better with the gym

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Speaker 1: for the home gym equipment. If you can't do push

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Speaker 1: up sit ups. We're about to talk about planks, which

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Speaker 1: I've never done before, or any of that stuff. It's

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Speaker 1: just because it's really easy to fool yourself and think

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Speaker 1: if I had the equipment, I would do it, or

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Speaker 1: if I had the gym membership. But it's the doing

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Speaker 1: it is the hard part. Anyway. I'm pretty regular and

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Speaker 1: I mostly lift weights, but I feel like I should

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Speaker 1: do some of this other stuff starting with I need

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Speaker 1: to do some exercises for my buttocks. I want to

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Speaker 1: improve my buttocks. Yes, Michael squats, glut bridges, glute bridges.

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Speaker 1: I've heard that every time I google what you should

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Speaker 1: do for your buttocks, it says glut bridges. Explain that

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Speaker 1: what's a glut bridge?

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Speaker 2: Lay on the floor on your back.

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Speaker 1: Another floor exercise, don't need equipment.

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Speaker 2: No equipment needed, Feed on the ground flat and knees bent.

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Speaker 2: Then yeah, thrust your pelvis straight to the sky over

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Speaker 2: and over again and eventually it's going to hurt.

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Speaker 1: And you just like do it as many times as

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Speaker 1: you can or.

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Speaker 2: Well, yeah, it depends. I mean, you can add weight.

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Speaker 2: You can put you know, a dumbbell across your hips

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Speaker 2: and make it a weighted you know, so do you bridge?

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Speaker 1: Do you understand this concept of activating your glutes? Okay?

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Speaker 1: What is that all about? I there's this actually he's

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Speaker 1: actually a comedian, but he's got a YouTube channel and

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Speaker 1: he was talking about the activating your glutes and how

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Speaker 1: difficult that is, and if you don't activate your glutes

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Speaker 1: during an exercise, you're not going to increase them. And

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Speaker 1: it's how do you know if you've activated your glutes?

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Speaker 1: What the hell does that even mean?

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Speaker 2: Well, I mean it's just by you activate them by

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Speaker 2: working out that particular muscle, Okay, So you would do

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Speaker 2: certain things that that pinpoint that particular muscle, because when

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Speaker 2: you have to use that muscle, you activate.

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Speaker 1: That muschle, like glute bridges okay.

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Speaker 2: Or lunges. Those are so fun.

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Speaker 1: Yeah, And then I wanted to get to planks because

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Speaker 1: I'm gonna I want to try one. So I hear

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Speaker 1: about planks a lot. My son has had to do

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Speaker 1: them in school. Both my kids have dead do school

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Speaker 1: football practice that sort of stuff. I've heard the term

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Speaker 1: and I've never actually done one. I see all the

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Speaker 1: young people the gym doing all the time. So for

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Speaker 1: anybody who doesn't know, and I'm probably the only one

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Speaker 1: that didn't. You start face down on the floor. You

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Speaker 1: kind of look like you're gonna do a push up.

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Speaker 1: You place your fore arms flat, elbows right under your shoulder,

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Speaker 1: arms shoulder with the part. Then you engage your abs,

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Speaker 1: then push up on your forearms, so it's like you're

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Speaker 1: at the top of a push up, except you're on

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Speaker 1: your elbows and forearms instead of your hands. Right. Yeah,

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Speaker 1: and then you hold.

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Speaker 2: It and you hold it and it is not a

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Speaker 2: good time.

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Speaker 1: Keep hips and stomach lifted so your body forms one

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Speaker 1: straight line from ed deals again, it's like doing a

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Speaker 1: proper push up at the top. Yeah, tighten your core,

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Speaker 1: glutes and legs for stability. Breathe slow and steady, keep

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Speaker 1: your neck neutral, have a heart attack, nearly die. Oh

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Speaker 1: that's my part that I threw in. Ah uh, eyes

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Speaker 1: slightly down. I don't know. I have to keep my

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Speaker 1: eyes slightly down well.

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Speaker 2: Because they don't want you bringing your head up, and

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Speaker 2: because I can mess with your neck.

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Speaker 1: Okay, And then I have the how long you should

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Speaker 1: be able to do it at each age?

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Speaker 2: Okay, I'm interested in.

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Speaker 1: This, which is not very long. Now, this works your core,

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Speaker 1: which is I don't know everything from your knees to

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Speaker 1: your chest.

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Speaker 2: I guess yeah, and you know some you know how

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Speaker 2: there are different types of like targeting sit ups, so

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Speaker 2: you can do like a certain crunch to work your

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Speaker 2: lower abs or your you know, a different type of class.

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Speaker 1: I just don't know that, but I believe you.

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Speaker 2: Okay, well you're yeah, there are different sit ups to

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Speaker 2: work different portions of your abs. Doing a plank handles

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Speaker 2: all of that.

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Speaker 1: Yeah, it says it works thirty five different muscle groups,

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Speaker 1: which is why it's such a popular exercise. Yeah, thirty

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Speaker 1: five muscle groups one exercise including all kinds of different abs,

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Speaker 1: lower back, hips, glutes, diaphragm, pelvic floor. Oh, my pelvic

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Speaker 1: floor is spectacular. Oh, I'm sure you know. Uh, and

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Speaker 1: planks work them all.

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Speaker 2: Yeah, are you gonna do one?

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Speaker 1: I'm going to, but I want to get to the

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Speaker 1: how long?

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Speaker 2: So?

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Speaker 3: Uh?

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Speaker 1: Just recently, a one hundred year old Long Island woman

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Speaker 1: made headlines by holding a five minute plank. Five minute

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Speaker 1: plank for one hundred year old woman of couse, she

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Speaker 1: probably weighs sixty pounds. She's made of dust. I mean,

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Speaker 1: what does she weigh? A six month old in Kentucky

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Speaker 1: melted hearts online by holding a plank for thirty four seconds.

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Speaker 2: Oh that baby didn't know what it was doing, so

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Speaker 2: that's gonna shut up.

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Speaker 1: I'm not sure the six month old knew what they

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Speaker 1: were doing.

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Speaker 2: That's six month old looking at a timer, begging for

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Speaker 2: life not to end before its eyes. No, it doesn't

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Speaker 2: have any idea how hard this is. Later on, what

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Speaker 2: do you shoot for in terms of a length for

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Speaker 2: a plank? Just as long as you can, Just as

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Speaker 2: long as I can. I know, I know I can

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Speaker 2: hold it for longer than a minute.

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Speaker 3: I know that.

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Speaker 1: But do you do a Michael?

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Speaker 4: No, No, I'm been afraid to.

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Speaker 1: You've been afraid to do a plank? What are you

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Speaker 1: afraid it's going to happen?

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Speaker 3: I don't know.

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Speaker 2: It's just a pain.

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Speaker 4: I gotta get you know, I do weights, but I

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Speaker 4: don't do anything for my stomach. I gotta get the

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Speaker 4: stomach exercises going.

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Speaker 2: Both of you need to plank during this podcast.

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Speaker 1: My biggest concern is that I'm going to flatulate.

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Speaker 2: It'll be great for the podcast.

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Speaker 1: So in your twenties, you should be able to do

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Speaker 1: a one to two minute plank. Okay, in your thirties. Uh,

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Speaker 1: keep that one to two minute going, but it's gonna

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Speaker 1: get harder then in your forties. Forties, one minute plank

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Speaker 1: is fine. In your fifties, shoot for a thirty to

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Speaker 1: sixty second plank, so it drops quite a bit in

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Speaker 1: your fifties, and then in your sixties and above. Try

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Speaker 1: to hold a plank for twenty to thirty seconds.

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Speaker 2: Okay, you could, you can do thirty seconds.

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Speaker 1: Uh, I would consider I'm gonna consider myself in my

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Speaker 1: fifties because I've only been in my sixties for like

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Speaker 1: sixty days.

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Speaker 2: You could do it in a minute. You're you're fit,

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Speaker 2: so that means it's thirty to.

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Speaker 1: Sixty Yeah, okay, So I gotta take up my suit,

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Speaker 1: so you're gonna have to time Michael.

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Speaker 4: Okay, should I come in there or no?

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Speaker 2: Michael? Yeah, uh huh, you have to do it as well.

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Speaker 2: I will time.

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Speaker 1: Well, you can't see us from where you're sitting, though

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Speaker 1: Hanson can see us. Hanson, will you do the counting, Michael?

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Speaker 1: Why don't you come in here and we'll both do

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Speaker 1: them at the same time.

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Speaker 2: This is exciting.

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Speaker 1: This is exciting.

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Speaker 2: So Hanson can play by play.

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Speaker 1: Hanson's videoing it too, so this will be I'll be fantastic.

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Speaker 2: You'll have to give us the exact moment when Jack's

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Speaker 2: entire body starts to shake.

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Speaker 1: I wish I wasn't wearing dress shoes. I feel like

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Speaker 1: that's gonna make it harder because sloppy.

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Speaker 2: Yes, no excuses, come on, Jim Man. Oh this is great.

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Speaker 1: Taking this very seriously.

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Speaker 2: People are looking into the studio, going, why is Jack stripping?

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Speaker 1: What is michaelangel is wearing gymnasium shoes?

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Speaker 2: So he's okay, okay, okay, I need to get in

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Speaker 2: proper now. Just remember core core engagement very important here.

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Speaker 5: Who's gonna who's timing this? I will you'll all you'll

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Speaker 5: go and then you time it. Okay, Well, leave my

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Speaker 5: headphones on. How about you move over there, Michael, so

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Speaker 5: I can be here, Okay, when you are?

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Speaker 2: We going for a minute or just go until you

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Speaker 2: can't and I'll tell you how long.

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Speaker 3: How long I can do?

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Speaker 2: All right, well, just yell, go and I'll let you

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Speaker 2: know how long you make.

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Speaker 3: It on your mark. It's set, okay, straight handsome.

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Speaker 2: Now at this exact moment, I can't see what's going on, Okay, Michael, Okay,

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Speaker 2: it sounds like Mike, we've already we're already losing Michael Angelo.

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Speaker 2: We're only at fifteen seconds. Oh am, I straight, interesting

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Speaker 2: question from a guy. We will continue. I no, okay,

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Speaker 2: we hit the thirty second mark. Guys, you're doing pretty good.

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Speaker 2: I think I don't hear any crying.

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Speaker 3: Michael is shaking. I have no shaking going.

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Speaker 2: Yes, okay, all right, straight.

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Speaker 3: Enough hands, and I want to make sure.

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Speaker 2: Yeah, if your butt is up in the air, you're cheating.

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Speaker 3: It could be lower or higher.

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Speaker 2: If you think about what it's called. It's called a plank,

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Speaker 2: flat like a board.

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Speaker 3: All right, I am starting to get tired now.

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Speaker 2: It has been one minute on the.

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Speaker 3: Dot's satisfied the need for men in his sixties. I'll

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Speaker 3: see if I can satisfy.

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Speaker 2: Okay, that's ambitious.

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Speaker 1: Boy.

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Speaker 2: I do not feel sorry for either one of you

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Speaker 2: right now. I am thoroughly enjoying this.

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Speaker 3: It's starting to feel painful. Ye Where does it usually

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Speaker 3: hurt the most?

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Speaker 2: In your core? It's going to be your abs are

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Speaker 2: going to be burning.

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Speaker 1: Oh.

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Speaker 3: I can't stop because I have to outlast Michelangelo. Okay,

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Speaker 3: no way, I'm quitting before he goes.

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Speaker 2: There's no quiet word a minute, forty word a minute forty.

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Speaker 3: It is starting to really hurt.

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Speaker 2: Oh yeah, I believe it. Oh stop, did Michael tap?

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Speaker 3: Michael's making noises, but he hasn't quit yet.

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Speaker 2: Okay, as long as as long as nobody's died or flatulated,

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Speaker 2: I think we're okay.

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Speaker 3: I really thought it would be easier to outlast him

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Speaker 3: than this. Okay, he's quit, he's quit. How long has

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Speaker 3: it been?

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Speaker 2: All right? Two minutes? Ten seconds?

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Speaker 5: Okay?

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Speaker 3: It two and a half, all right? And this hurts Jesus,

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Speaker 3: Oh my god. Yeah, it's starting to be really painful. Yeah,

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Speaker 3: like really painful.

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Speaker 2: All right, you got ten seconds, Jack, come on, don't

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Speaker 2: be a baby.

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Speaker 3: Tell me when I hit two and a half, and

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Speaker 3: I will quit.

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Speaker 2: I will three two, one drop two and a half minutes.

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Speaker 3: God, that was painful.

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Speaker 2: I'm impressed. I am thoroughly impressed with both of you.

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Speaker 3: That was That was the rest of Michael.

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Speaker 2: I am Yeah, I'm blown away.

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Speaker 1: I have job, guys, I actually expect to do good

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Speaker 1: at stuff like that. I go to the gym every day.

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Speaker 1: And yeah, but oh my god, that hurts.

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Speaker 2: Doesn't that suck? Oh?

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Speaker 1: That does suck.

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Speaker 2: Yeah, planks and burpies are like my two most Just

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Speaker 2: if I see those on the board from my class,

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Speaker 2: I'm just like, f you, what's a burpie? A burpie

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Speaker 2: is uh, you go down to the floor, you jump

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Speaker 2: out into push up position, do a push up, jump

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Speaker 2: back and jump up.

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Speaker 1: Whatever.

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Speaker 2: It's dumb is what it is.

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Speaker 1: So I I always tell my kids this. I love

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Speaker 1: the feeling of being sore. I freaking love it.

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Speaker 2: Yeah.

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Speaker 1: It just means I did something and I'm you know,

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Speaker 1: I'm getting stronger and better everything like that. Yeah, but

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Speaker 1: I'll be interesting. It's interested to see what's sore tomorrow from.

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Speaker 2: Doing and laughing. Is the whooping cough gone?

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Speaker 1: Yes? Most?

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Speaker 2: Okay, good, he'll be all right.

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Speaker 1: Okay, well this might be my new exercise. Then.

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Speaker 2: Yeah, the plank is it? That's I'm impressed. You guys

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Speaker 2: held it so, Michael, you you opt at about two ten?

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Speaker 4: Yeah, you know, I started feeling it a little bit

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Speaker 4: my lower back, and that's what started really concerning me.

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Speaker 2: Your core wasn't engaged, Michael.

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Speaker 4: Okay, my stomach. I felt in my stomach, but I

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Speaker 4: started to feel it at the in there in my

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Speaker 4: lower back. That's right.

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Speaker 1: According to this article, and you just turned fifty, right, yeah,

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Speaker 1: in your fifties and you're barely fifty, you should do

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Speaker 1: thirty to sixty In forties, it should be a minute

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Speaker 1: or longer, but you easily did that. Yeah. So it

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Speaker 1: says in your twenties you should do one to two minutes.

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Speaker 1: So we're as good as not fit twenty people, twenty

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Speaker 1: year olds. Yeah, oh my god, I'm tired though. My

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Speaker 1: arms are burning.

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Speaker 2: Yeeze.

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Speaker 1: I do arm exercises every day, and this was harder

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Speaker 1: than that.

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Speaker 2: My favorite line from my trainer Anita, if it burns,

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Speaker 2: it grows.

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Speaker 1: Yeah. Yeah, I like that. I love that. Yes, that

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Speaker 1: is another great example of do this and push ups

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Speaker 1: or sit ups or whatever. And if you can do

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Speaker 1: that on a regular basis, yeah, maybe get a gym membership.

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Speaker 1: But if you if you're not to do this routinely

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Speaker 1: talking to myself here too. If I'm not gonna do

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Speaker 1: this stuff routinely, I'm a gym's not gonna help, right. Yeah.

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Speaker 2: If it's that easy to do, you can drop and

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Speaker 2: do it right.

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Speaker 1: Here, right yeah. Or buying the right gear, that's another one.

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Speaker 1: If I get the right shorts and matching shoes and

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Speaker 1: really cool shirts, you know whatever. Anyway, Okay, that's enough

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Speaker 1: of that.

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Speaker 4: Oh and I think Marshall couldn't even do one push.

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Speaker 1: Up our old news guy Mark for that. You weren't

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Speaker 1: here for that, Katie, obviously, so our old guy news

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Speaker 1: guy Marshall, who was actually old. His new year's resolution

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Speaker 1: was to do ten push ups, okay, by the end

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Speaker 1: of the year. And we all dropped down and did

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Speaker 1: as many push ups as we could. I think Joe

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Speaker 1: and I did like twenty or something like that. But

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Speaker 1: he was going to try to do ten push ups

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Speaker 1: by the end of the year. And what was the

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Speaker 1: furthest he ever made?

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Speaker 4: I think it was two and a half.

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Speaker 1: I mean, poor old guy, and he ended up in

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Speaker 1: the hospital. Guys he actually owned, which I don't think

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Speaker 1: the company or our boss was happy about. He pulled

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Speaker 1: something or what.

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Speaker 2: I don't want to wonderful things about.

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Speaker 1: Marshall's great guy, but he really overshot thinking he was

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Speaker 1: ever going to do pushups. Never close.

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Speaker 2: It's not something you need to do, Mark, So.

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Speaker 1: Like the early going, it would be okay, there's kind

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Speaker 1: of one, then that's it exactly.

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Speaker 4: Well, at least we didn't make him do hurdles.

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Speaker 1: Well, I guess that's it.