Auto news on Youtube Nov 2 2017

(Machine sounds)

(Upbeat Music)

Ryan Peck: Operating is not just moving dirt piles

from one spot to another.

It's why, how much, how thick, compaction, the efficiencies of it.

All the technicalities that go along with operating is what sets us apart from most.

Richard Ward: A big responsibility being behind a machine like this.

But at the same time, it's fun and a new experience.

And you get to learn a lot while doing it.

Makenzie Witmer: Growing up around it, I've always enjoyed running the equipment.

I've always found it fun.

You can say it's the freedom, just being able to do something I enjoy.

Ryan Peck: We've had the theories, we've had the site courses, we've had all the knowledge

of industry and operations up to this point.

Now they're getting that opportunity to apply it.

Richard Ward: You get a lot of advice from the instructors because they've been out in

the field and they've done it before so they know what they're talking about.

You're not reading it from a book.

We're down here three days a week from 7 until 4.

Ryan Peck: When we have visitors from other schools, they can't get over how much area

we actually cover compared to others.

Normally, we have 12 to 18 students and each one of those students has their own piece

of equipment, all day long.

It's you and your equipment and your job.

Richard Ward: You've got to learn by doing.

You make a lot of mistakes but you learn a lot by making those mistakes.

Ryan Peck: We have two career fairs, one each semester.

Employers come here to hire our students.

In the heavy equipment and operator field, there is roughly between 50 and 60 of those

employers alone.

Makenzie Witmer: It's definitely a good program to get into.

Richard Ward: It's definitely something you can do for the rest of your life.

(End music)

For more infomation >> Heavy Construction Equipment Technology at Penn College - Duration: 2:01.

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Quick No-Equipment Workout (Facebook Live replay) - Duration: 21:44.

Hello! Alright, well, first of all guys, I'm very sorry for starting late.

Also not really sure where to look cuz I put it in landscape for the first time so I

think I'm looking over here. Anyway, so I'm sorry for being a little bit late,

it took me a while to get set up for the workout and I'm sorry for not being sure

how to do the landscape, but you know, the best way for me to learn is

to just to go in and try and figure out what works, what doesn't, and then fix

it next time. So quick little intro: I'm gonna be doing these Facebook Lives with

a live workout once a week or more, every week and in November. These will be

really quick, 15 minutes or less including the warmup, and the idea is

that you can do them wherever you are, during lunchtime so if you're at work

and if you're gutsy enough to go for it you can honestly do these right at your

desk. It's that straightforward but they're

also gonna be super effective. You're definitely going to see the metabolic

effect afterwards, meaning it's going to help you burn calories day in and day

out which is gonna be helpful because we're getting into holiday season, right?

We have more treats coming along the way, we are gonna have less time to get in

our formal workouts, so the idea here is you have something quick, easy to get done

but still effective, to get you through the holiday season. Alright, so let's go

ahead and get started because time is clicking. Alright, so we're gonna go

ahead and start with our warmup. Again, I'm gonna try to figure out my positioning here.

Apologies for it not being perfect, but you guys know how I feel about that...

progress not perfection, right guys? I'm also just want to note, if you weren't

aware, I broke my toe got a month ago. It's a lot better right now but I may

have to modify and I will be providing variations and modifications for you

guys as well. And that's just a good lesson that, you know, life happens and we

don't just stop. We can just modify as we go, all right. So let's warm up. You're

gonna take a squat stance with your feet. I wish you guys can see it here but

about shoulder-width or so. Your toes may turn out towards the corners room just

slightly and everybody squat stance is gonna be a little bit different so find what

works for you. Then you're gonna bring your hips back and down, grab onto your

toes and pull your hips down low with a nice long spine, alright. And then

you're gonna stretch out your hamstrings, let your head just hang, exhale and

stretch it out. It's okay if in the beginning the knees are a little bit

bent. That's usually the case for me. Pull the hips down, the back flat, shoulders away

from the ears. Use the elbows into the knees to help you get some leverage,

and exhale stretch out. We're gonna do three more

for a total of five. Go at your own pace here. Inhale at the bottom, exhale stretch out. Try

to keep the heels down as you're squatting. If your heels are popping up, try

to adjust your stance. As you get warmed up maybe your legs get a little bit

straighter and your hips go a little bit deeper. Alright, so we're gonna keep doing

these Squat Stand Up, but we're gonna add a rotation. So now that we're down in

the bottom of the squat, push the elbow in to the knee, and then rotate with a nice

long arm and look at that moving hand. Heel should stay down if possible, and

then switch the other elbow into the knee. The rotational movement is coming from the mid-spine

here, and then stretch out the hamstrings again and look back, exhale.

Keep the neck loose, pull the hips down. Keep going,

we're gonna told us buy more of these this is three make sure to breathe it's

important for the one minute one more

and if you wish and bring your hands to prayer position push the elbows into the

knees really sink the hips down spine is long and kind of wiggle back and forth

just get into such a little bit more maybe I'm rocking through the ankles all

right go ahead and stand up now I'm gonna take out one of my props

here because the video is actually a little bit too tall and I can so forgive

me guys this is the reality filming videos at home rather you guys get a

good view than me and rude to pretend like that was working out there you all

right so before you get any cooler there you go find a seat if you have a desk

chair you're welcome to use it if not you'd sit on the ground or if you like

me use admin so take a seat you one make sure that your ribs are over your hips

so bite what I mean by that is you don't be popping out and get this big arch

here instead bring the ribs out up the hips nice long spine

okay you do what I call open and close the book so one hand is gonna go on the

opposite knee so this case I might left hand I'm gonna go the right knee okay

straight arm nice long spine other hand right hand behind my head

bend the elbow and you're gonna cross it over to the left side body ice all along

exhale open up all the way and he'll close the book next look in the book

again use the leverage of the hand to the knee and Hale exhale that's for when

you go to town on each side

stay tall we're trading through the entire spine but keeping that twist

around the table or higher give it till I lost count that happens a lot when I'm

instructing going along and it's coming all right switch sides so right hand on

left knee straight arm nice tall spine again make sure that your drop poppin

forward the right out of the hips and then left hand behind the head elbows

bent cross that left a row across the body towards that right knee and X a

little bit and he'll come in exhale open up if you feel tight and

amid spine that is very normal it's going to work on that try to get a

little bit looser with each one a little bit more range of motion with each one

but it takes time again 10 on each side

all right done with your chair get on up the way or if you wait Sheik actually

keep it close by to you just a little bit huh all right now we're going to do

a dynamic lunge to instep with a reach so I'm gonna come down into a plank

position plank with push-up position what I think

is gonna bring that lip pump up down a little more bring your right foot out

why next to your right palm plant it if you need to it's okay grab your ankle

and drag up totally fine plant the left palm reach that right

hands up and then come back down back to a plank position left foot out wide it's

the left palm again drag it if you need to but get it up high push the right

hand reach up towards the ceiling exhale come back to plank and keep going back

and forth again I'm gonna bring this thing down just learning as we go so

keep going with that one I'll show you again I thought I need all this height

but I don't I'm on the ground a lot all right so going for total of five push up

big lunge sink the hips down push up the palm reach look up plank myposian you

don't bring my net need off this to get my toe

watch out wide push the palm reach up so if the tall variation the plank

variation is hard for you go to the kneeling creation I'm doing right now

total of five all right finished off with 15 seconds of cardio of your choice

this could be running in place this could be high knees heels heels kick

into the button jumping jacks I'm not sure just gonna do

a walking in place because again jumping is on great idea for me right now my toe

so just walk in place it still get the blood flowing it's getting the bike

prime for movement get your mind ready for the movement and it's getting the

heart rate up that's all really looking for the in the warm up it's about 15

seconds I think they're pretty much in place too if you don't feel good do the

other ones order for me all right hopefully you have some water and maybe

a towel nearby that's literally all you're gonna do that you don't need any

equipment again share is optional otherwise you don't need anything all

right

and since I had this broken toe for the past month I've got been working out so

I need this just as much as anybody else does

I'm gonna feeling it - all right fit into the workout now

we're gonna do three rounds of the following you can go as fast as you can

with good technique you never want a form to break down the sake of speed

it's a it's not gonna be worth it trust me but you do want to minimize rest

breaks as much as you can while staying safe so we're in kind of just go through

today then D of being done quickly all right we're in start with a squat jump

or an air squat again modify to your needs and your fitness level take a

squat stance with your feet again usually about shoulder distance apart

for the toes turn slightly out however every is different some are more narrow

with a peach straight ahead some more wider final works for you the idea is to

keep the heels on the ground your spine long I want to get your hips as low as

you can basically below the top the knees and you want your knees to check

out your toes if you're doing those things you're good all right so watch

out pull the hips down bring your arms up and then explode up land softly 10 or

air squats stand up squat down stand up squeeze glutes six seven

eight nine ten

all right close-ups are next if you need to do Neely push-ups that's totally fine

however in general I recommend modifying sorry elevating in order to modify

that's my dog Sophie so in this case we use my out of it you can use a sturdy

chair you can use a desk dustin it's great table whatever you might have or

if you're feeling strong do them from the ground the main thing is keep a long

line of your body moving together you don't anything sagging or wiggling

or anything like that alright so bring along the line here abs

tight glutes tight squad sight bring it chest all the way down always stay close

to the ribs push all the way up ten

exhale as you push up it's five six seven eight nine ten

all right pulsing split squat so it split squats basically lunge you're

gonna do to our lunge stance if you want table nearby can help oh yeah all right

so lunge stance so you want to have your front knee about fit about ninety

degrees or so other is relatively below that hip it could be a little further

back not too much handsome at the hips you have help here with the table make

sure your ribs are over your hips or not this way all right bring the knee down

and then almost all the way up not quite up like eighty percent maybe there's

gonna go back and down up and down for ten reps

five six seven eight nine ten then all the way up so you're never getting a

true rest break during the set you're always under tension switch sides

if you need to modify again do so one two three four five six seven eight nine

ten and up all right we're finish off with some sprawls a sprawl is like a

burpee not as bad all right so you do need some space here bring their hands

down towards ground you can jump or step back into a tall plank position I'm

going to step again it's my toe but feel free to jump into feeling doing

good so palms back step back step forward stand up all the way

hips up and up and repeat ten that's too all the way back three four five six

seven eight

by

ten whoo all right grab some water we're not gonna stay here long before we

get back into that same thing so that's one round you got cheaper runs ago

all right back to our squats again squat jump is the be prescribed exercise to be

will I'm gonna do air squats nope is my toe ain't liking the jump so bring your

hips down got squat squeeze the glutes and three five seven eight nine ten

remember to range of motion there don't shortchange yourself we're gonna make

sure you open up all the way and that's squat all right push-ups again elevate

as needed chest all the way down don't let those elbows flare out too much use

your breath inhale here exhale

eight nine ten

whoo it's got Sir John after people chefs

all right pulsing split split squat again my tribe is not liking the squat

of the split squat too much so we do one side

let's go their side feels you guys see both sides so it's linked hands and

width of your feet if you find you're too wobbly you might need a white you're

you're starting to lose a little bit so knee down and then almost all the way

not all the way hands no the hips on the head five six seven eight nine ten then

all the way up whoo switch sides one two yeah but you thought like it you keep

out keep going or five six seven eight nine ten

you guys should be going a little bit lower than I am I'm just doing work sir

for me right now should we should all be doing all right sprawls no time to waste

again you can jump back and jump forward or step back and step forward always

stand pull movements keep your technique strong three

this is eight nine ten all right two rounds down rest whoa but

not come on how about you guys but pretty sweaty pretty out of breath my

heart got it's working which I shouldn't be clear that should not the sign of a

good workout and it's our of a good sign of a good cardio workout which what

we're doing right now good conditioning workout equally important though staying

safe moving well and nourish my body okay yes always all right we got third

ground squat jumps or air squats and if you haven't have a weight with you guys

deliver your load up put in the Goblet position hold it by your sides and

shoulders three or seven since I didn't see spots

ten all right push-ups if you need more rest take more rest you can pause it for

doing the replay or just have to I'd be kind of just and we're doing now I mean

just arrives even like if you find that you know you ate dog push-ups just to

eat it's cool better eight strong ones then ten not

great porn all right here we go

eight nine ten

all right holding split squat here we go make sure your hips are facing same

direction may hundreds kind of want to have an open since I who turn in light

flashlights forward Sarla now flashlight highlights all right down

almost all the way up they're not quite standard tension three five six seven

eight nine ten switch sides I guess this is my not

great side guys you go keepers I am one two three six seven eight nine ten and

quick breather last would believe it almost done with a full workout

alright sprawls jumping optional

but

9

and 10 you're done I'm done oh good of course behind more time and

you're feeling it do you look up no more rounds but I'd

say four or five rounds honestly is perfect if you had plenty of time on

your hands three rounds is great though it's again highly effective highly

doable again consistency is honestly the most important factor Bar None across

the board when comes to fitness so if it means you'll do it if it's three rounds

of ten minutes that is a perfect workout it's perfect for you all right whoo so

I'm doing these live workouts once a week more or less more or one throughout

November I'll be posting them in advance they will always be minimal equipment

everyone's well I might need something like a band or you know something like

that but otherwise really this I'm also gonna continue to do the fa Q's FB lives

so if you guys if any kind of fitness or nutrition or lifestyle questions always

send them to me so alright time for a shower and snack alright hope you guys

enjoy okay Jay there we go there it is