The transcript below is from the video “Train with Van Damme | Lesson 8 [1/2]” by Jean-Claude Van Damme.

Jean-Claude Van Damme:

Years ago, I was injured…So, I rehabilitated myself to have flexibility, dexterity and to go back into shape! I would like to share that with you…It’s a program made of no weights with everything that you can use from home.

Jean-Claude Van Damme:

Good morning, afternoon, night. I don’t know what time it is in your place. All we know [is] that the world – we’re all training around the world together. I hope you’re in shape with these lessons. We’re going to warm up and then we’ll go for different movements, okay?

Jean-Claude Van Damme:

Next movement: the back. I’m going to show you something that not too many people do. And it’s very efficient. It will give you a strong back and also it opens yourself again. It will open yourself again. Now, you see those weights? You have dumbbells, you’ve got bottles, but I promise you in this class, we’ll be training without anything. So, you know, the broom, the chair, the table, the wall, the bottles, so, everything is available in your apartment. It’s kind of cool. Okay. But dumbbells are nice too.

Jean-Claude Van Damme:

I will show you later for what. Now, I take this position. I go on my back flat, okay? For people with some problems, what they do, of course, when they go down, they go down, they can help themselves somewhere. Put their knee, you know, go on the other knee and they can find their position because they have a certain age or some problem. And they go down to the floor. First of all, when you do this movement, you have to put a towel here and to put your forehead to the floor. That way you would not hurt your cervical. You will not hurt the neck. But I’m going to look at you, that way I can explain to you the program, I mean the movement, and I may hurt myself for you. I’m joking.

Jean-Claude Van Damme:

Okay. So, we go like this without weights. Okay. Hands in the front. Head down. We go back. We’re coming back. Inhale. Exhale. Inhale. Exhale. Normally, inhale, exhale. I did it without any weights. You saw my body, when I showed you early in my training. Look at the shape of my body. I didn’t do anything than just few reps. So, when you do the full lesson, I guarantee, you guys are going to look like…really good. I’m proud of myself. Why not? Okay? Thank you so much. And you have the choice of using anything you want. Oh, by the way, some people, you know, they can use apple.

Jean-Claude Van Damme:

For example, I go to the floor, very light. Lighter than a bottle, okay? So, I can use the apple like this one to have something in my hand. And if one apple is more heavy than the other, for the next rep, you just change the apple and you’ll have the same workout because your equal to your muscle, okay? Talk to you later. Okay, now we just finished the back. It was great. Now we’re going to do the front. I’m going to go with my famous bottle. I’m going to go on my back, sideways. I turn slowly, not to hurt my back. Feet straight. Okay? I call this movement the 32. So, I’m very straight. I tilt my hips, not too much. Straight legs.

Jean-Claude Van Damme:

I hold those bottles like this, and I go down eight times. But be careful, people with bad shoulders. They should just try the lesson like this first. Very lightly to see how much they can go and how much pull they can have…how much they can go, how much they can pull, okay? That’s fine. Don’t forget. We need all those types of movement before that so we’ll be warmed up. And I’m going down. Eight times. If you look at the chest at the back, it’s working perfectly. Two times. And three. After eight times like that, eight times, you know, one, eight, I’m here, I’m going down this direction. One. Two. Three. Four. After all that, eight times, so I do one and eight, that’s sixteen. Now, I go full way. One time. Two time. Three time. Eight times.

Jean-Claude Van Damme:

So, I go for the eighth one. Eight. Variation. Open up. Same. Up. One. Two. Eight times. Eight. Same here. Open up. Not like this anymore. More open up. Eight times, okay? Eight times, okay? And then, of course, the in and the in to more open. Variation. One. Two. Three. Four. Of course, we have this before. But this is all the variations you can do because we’re going to work different parts of the chest. The upper chest, middle chest, and also the shoulders and the tendon are becoming very strong. Now, something important. Lots of people, they go to the gym and they do heavy weights. But the tendon has to grow before the muscle. So, it’s very good to go to the gym where you do stuff like that to start very light and to transform the tendon to be strong.

Jean-Claude Van Damme:

So, you have a good tendon, a healthy tendon for later, because when the muscle grows fast, the muscle grows fast. If I concentrate my body on the biceps, if I have a big weight here and I do like this. I go one. Two. The muscle is support and the muscle will grow very fast. But to have a tendon to be strong, it should be, like, extended lightly and I first different ways of holding this weight. So, I can really stretch all and then later on I put muscles, I mean weights. And then you won’t have a problem. I’m 53 years old. I do have some surgeries because it’s impossible. I’ve done six million of splits and kicking and stunts and this and that. But my face looks like 60, rock and roll. But I’m in good shape. I don’t have any hurt. My kicks are good and everything’s still…because I’ve been training that way. You have to build yourself slowly by slowly. Please be patient. Thank you so much. Thank you.

Jean-Claude Van Damme:

Let’s go for the muscle workout. I will take some bottles today. But before that, let’s go together. Let’s stretch the body, elevating the body. Left, right, six, seven, about eight seconds. Relax. One more time. Stretch. One. Two. Three. Four. Five. Six. Seven. One more time. Okay. Next move. Chest. Okay? Against the wall. Hands flat. Feet almost together. Find your distance. And we go. One. Two. Three. Four. Five. Back straight, huh? Six. Seven. Eight. Good. Now, hands together. Again, eight. One. Triceps. Two. Very good definition for the woman. Three. Four. Five. Six. Seven. Last one with a smile. Eight. Cool. Triceps. I cross my feet. Back straight. One. Two. Three. Four. Five. Six. Seven. Eight. The other side. I cross my legs. Here we go. One. Two. Back straight. Three. Four. Five. Six. Seven. And eight. Very good. Now difficult one. Like this. One to start with. Two. Three. Four. Five. Six. Seven. Eight. The other side. One. Two. Three. Four. Five. Six. Seven. And eight. Super.




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