- Hi, I'm Casey Foster,
and I am the exercise activity specialist with Brenner Fit.
Today we're gonna talk about some at-home exercises
that you can do
and we're gonna focus on our shoulders today.
So what we're gonna start with are some lat raises.
We're gonna talk about doing our sets and our reps.
So we're gonna focus on doing about three sets
and 10 to 12 reps.
This will help to tone our muscles,
this is not to bulk up, or to get bigger,
this is to tone and just maintain our muscles.
So for example,
if you do 10 to 12 reps, that would equal one set.
And then we're gonna try to do that three times.
That is if you wanna make this an exercise workout routine.
So first, we will take our exercise band,
and we will step on it like so.
You're gonna wrap it around your hands like this, okay?
And then we're gonna pull out to the sides.
This is our lat raise.
Go up, and down,
up and down.
Really making sure that you're not pulling too hard.
You can always get different exercise bands
with different resistance,
so the thinner the band the easier,
the thicker the more difficult.
We're making sure that we don't bend our wrist,
cuz that can damage our wrist.
Wanna make sure they're straight out
like you see me doing.
Okay, you can also do 'em with weights if you want.
So if you have some weights at home,
you can grab them
and down to the side, and up.
Just like this.
So our next exercise
will be our front raise.
So what we're gonna do
is tie our exercise band in a knot,
like this
this kinda helps just create more of a handle.
We're gonna put our foot through
and hold
and so what you're gonna do is just bring it up front.
This one's a little bit more difficult, okay?
So up and down, that's a front raise.
Okay, and of course we wanna make sure you switch sides.
And again, we're shootin' for about 10 to 12
if you're gonna do this in your routine.
And again, you can use weights for this,
you don't have to use an exercise band.
So you can just hold onto your weights
go up and down.
Up and down.
I'll turn to the side so you can see it
a little bit better.
Just going up and down,
like so.
It's a little bit easier to alternate
than to do it at one time.
Just make sure you're doing it correctly.
And our last exercise,
I'm gonna take a seat and show you,
it's called shoulder press.
So again you can do this with the exercise band
or with weights,
so I'll show you both.
So here's our weights.
You're gonna put your arms out to the side,
making sure that you have a 90 degree angle,
and you're gonna push up,
making sure that the weights go above your head,
not out in front or back behind,
wanna make sure they're above our head
come back down.
I usually sit up a little bit on my seat
so if you're in your chair,
let me show you.
If you're in your chair, I don't sit all the way back
because I wanna make sure
that I'm straight up,
when I'm pushing up.
Like this.
Okay?
And then I will show you with the exercise band,
what you can do.
Gotta untie my knot that I tied in there.
Now this one, you can do standing up if you would like.
Cuz a lot of times,
what I show families to do,
so what you'll do is you'll just stand up,
wrap around just like you've done before,
arms straight out,
with a 90 degree angle and push up.
A lot of times people are scared
that the exercise band's gonna snap,
but it is meant to stretch so don't worry about it.
So up and down.
Up and down.
Those are our shoulder exercises that you can do at home,
thank you for watching this Brenner Fit exercise video.