G'day everyone welcome back to another exercise video what we're going to go through today are the
best exercises to do daily to ensure you're functioning well in your day-to-day life
we're going to go through many different exercises that cover different components of your physical
fitness and if you do these exercises, and you stay consistent you will see the benefits in your
day-to-day life now what you'll be needing for this exercise video today are some hand weights
we're only going to need one hand weight if you don't have hand weights you can
still follow along with this exercise video without them if you want to use something or you want
to use some resistance, you can use canned food or water bottles. I've got a can over
here which is what I'll be using today we'll also be using a tennis ball, if you've got
a stress ball or something you can squeeze on to or you can just use a towel you'll see how you go today and
then when you stay consistent with these exercises you can add in the different bits of equipment
let's get in to the exercises we're going to start by working the lower body
we're going to start with the squat, we're going to do partial squats where we only sit back a little
bit of the way, you're up nice and tall behind your chair, what you're going to do is just sit
back like this, you're not coming forward you sit back you stand all the way up pushing equal
weight through both legs, we're going to go through 12 repetitions you're following along with me
you've practiced the exercise, making sure you've got it correct you slowly sit back and you come
all the way up, that's one, let's go for 11 more sitting back, coming up, great work. That's two
sitting back, coming up, pushing through those legs, that's three
nice slow and controlled I know you may want to go a bit faster, let's go through
another rep, sitting back it's not about how fast you go it's about nice
long controlled working those muscles let's go for another five, one, all the way up
two
three, excellent work, two more
four, last one, sitting back, coming up, great work shaking out those legs taking a deep breath in
and out, now we're going to work the back of our lower legs by doing some calf raises
holding onto your chair up nice and tall with the calf raises we've done this many times before
we come up onto those toes, you're nice and tall you slowly come back down. Let's go for 12
following along with me let's go, coming up keeping those legs straight hold slowly, coming down again
coming up, hold slowly, coming down and let's go for ten, one, matching my pace two, up nice and high
three
four
five
six, slowly coming back down six more let's go one, up nice and tall slowly coming down, two
three
four
four, five, slowly coming down last one, six excellent work, slowly coming back
down taking a deep breath in, getting that air into your lungs, slow gentle breath out
let's now work the hips, we're gonna do hip abductions for hip abductions your
leg comes out to the side, it's those leg swings you're not just swinging the leg
out again nice slow and controlled and your toes face the front throughout
your legs straight, your toes don't face out to the side when you're doing this exercise
up nice and tall, holding onto the chair let's bring the leg out to the side like this
slowly bring it back together nice slow and controlled, it's not about rushing let's go, one
two, making sure the toes are facing the front upright posture
three, making sure your legs coming directly out to the side it's not coming to the front, four
five
six
seven
eight
nine
and ten, excellent work slowly bring it back together let's go, two more, one
two, great work changing legs let's go and standing behind your chair when you're doing
this, holding onto the chair the exact same thing up nice and tall let's go, one
two, nice and controlled, three
four
five
six
seven
eight
nine, going to feel those hips working both sides
ten, great work bringing it back together shaking out those legs, let's go another two, one last one
two, nice and controlled, excellent work shaking out those legs, taking a deep breath in and out
we're now going to work the upper body we're going to do a push and a pull movement
for the push movement, we're going to do a modified push-up using the chair, you want to make sure
your chair is nice and sturdy, you can also use a bench for this, something like this kitchen bench
back of the couch, something sturdy what we're going to do is a pushing movement using the
chest, we're working the muscles of the arms and the front of the body, your legs come out like
this, back straight, core is tight, holding on to the chest, slight bend in the knees, hinging at the hips
you're pushing down nice slow and controlled and then you're pushing up focusing on those arms
pushing through the chair, working that upper body just like a push-up, and you come all the
way up, let's go for 10, following along with me let's go, nice slow and controlled, coming down
coming up, excellent work, again coming down nice slow and controlled, coming up great
work let's go again, coming down, don't rush it nice and uncontrolled, coming all the way up
again coming down, coming all the way up, good work, coming down
coming all the way up, let's go five more following along with me and, one
two
three
four, last one
five, great work, coming up shaking out your arms taking a deep breath in, gentle breath out
what we're going to do now is grab onto our hand weights or our canned food I'm nice and
tall holding onto the chair, one hand other hand holding the weight it's down by his side like
this, your back is straight, hinge in the hip, slight bend in the knees, you pull up leading with
the elbow just like this squeezing the shoulder blades together it's slowly coming back down
we're going to go for 10, following along with me keeping your back straight throughout, let's go one
pulling back squeezing those shoulder blades together so this is the pulling movement, two
three
four
five, leading in the elbows squeezing the shoulder
blades together, six, coming all the way down nice and slow, seven
eight, two to go let's go, nine, squeeze those shoulder blades together, and last one
ten, great work, doing the same thing on the other side changing hands with the hand weight
holding onto the chair, slight bend in the knees slight bend in the hips, keeping the back straight
it's not arched straight arms way side like this and we pull back squeezing those shoulder blades
together leading with the elbow slowly coming back down, let's go for ten, one, leading with the
elbow, squeezing the shoulder blades together two, nice slow and controlled ,no rushing, three
four
five
six, four to go, let's go, seven
eight, two to go you can do it, nine, and ten I'm not sure if you can hear those birds
outside but they're quite loud done the upper body, place our weight down, shaking out
your arms, shake out the legs, taking a deep breath in getting air into those lungs, gentle breath out
great work now you're going to grab on to your ball or your towel
you've got a hold of your ball we're going to practice our grip strength we're
we're going to do both squeezes we're going to do three lots of eight seconds squeezes
you got your ball in your hand, you can do this in a seated position, you're just
squeezing, holding for eight seconds, let's go squeezing as hard as you can working
that grip strength which will benefit you in your daily life holding, holding, holding
holding, stop, have a little rest let's go again, squeeze the ball as hard as you can
holding, holding, holding, holding, stop great work let's go again, squeezing onto that ball
holding, holding, holding, holding, stop, great work on to the other hand, let's go again
squeezing as hard as you can, squeeze, squeeze squeeze, squeeze, break, great work, let's go again
squeeze, squeeze, squeeze, squeeze, squeeze, excellent work lets go again, squeezing as hard as you can
squeezing, squeezing, excellent work, relax shaking out your hands we're going to
use the ball like we're opening a jar we're working that grip strength and the
turning motion, you're going to hold the ball in one hand the other
hand comes on top of the ball like this and you're just going to squeeze and turn at the same time
hold this as well, holding as hard as you can, squeezing and turning
let's go for five, four, three, two, one, relax let's go again, squeezing and turning, five
four, three, two, one, relax ,excellent work shaking out the arms, do the same thing on the other side
I know you probably only use one hand to open jars what most people do we're going to do both
hands, let's go, squeezing, turning as hard, as or squeezing the ball as hard as you can
let's go five, four, three, two, one, relax let's go again, five, four, three, two, one great work
shake out those hands, take a deep breath in and out we're going to work our
balance, we're going to do a single leg stance you're up nice and tall, next to your chair
you are going to bring one leg up like this I'm going to take a hand off the chair we're just gonna hold
this position until I say stop, I want you to remain focused throughout this exercise don't get
distracted, block out all noise, just focus on this exercise whatever you put into this
exercise during this exercise video you're going to get more out in your daily life you're going
to feel more of the benefits in your daily life by remaining focused and putting in as much as
you can doing your best, doing these exercises follow along with me keep in that position
if you come out of position, place your foot down place your hand on the chair, and get back into it
relaxing into it, holding the position, excellent work
five, four, three, two, one, placing your foot down, holding onto the chair, shaking out
the legs, the same thing on the other side standing up nice and tall
holding on to the chair bring that leg up, taking your hand off
and remaining focused on this exercise you're not gonna be distracted
focus, put in your best, I know you can do it if you start to sway that's okay
you come out of position, foot down hand on the chair get straight back into it
each time you come back to this video, try to do better than you did the last time plenty of
other balance exercise videos out there if you stay consistent, you will improve your balance
10 more seconds
and ten, nine, eight, seven, six, five, four, three, two, and one, great work, placing your legs
down, shaking them out, taking a deep breath in gentle breath out, up nice and tall
next to your chair you can hold on to your chair throughout for this exercise otherwise let's
get into marching, bring those legs up, moving those legs, moving those arms
following along with me, that's it, excellent work let's just keep this going, working that endurance
I'm going to pick up the speed at one stage, as well I'm gonna keep doing that
that's it, keeping this going doing your best
let's bring the legs up a little bit more keep swing those arms
moving those legs up
excellent work
let's not go as high, but let's move the legs a little bit faster, keeping it
going to keep doing this until I say stop if you can't keep up with me that's okay
have a rest each time, just try to do a little bit more just lost my timing, keeping it going that's it
up and down, swing those arms moving those legs and let's go four five
four, three, two, one, great work shaking out those legs, taking a deep breath in
gentle breath out taking a seat in your chair sitting back relaxing in your chair
let's just allow our body to cool down taking a deep breath in, gentle breath out
just letting your weight go into the chair, shaking out your legs
shaking out your arms, taking another deep breath in and out relaxing further into your chair
now would be a good time to do one of the stretch videos to allow your body to cool down further
we're all done for that exercise video today excellent job of following along
you did have trouble with that exercise video stay consistent you will see improvements
if you did find it too easy you can progress it by adding in equipment or adding in more challenging
exercises, also if you're new to exercise make sure to keep a day in between and then work your way up
to doing it every day that's it from me for today, if you did like that exercise video
make sure to give it the thumbs up and subscribe to this channel for more exercise videos to help
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make sure to stay moving, stay happy, enjoy each day and I'll catch you next time