G'day everyone! Welcome back to another exercise video.
What we're going to go through today is another strength Saturday workout, today's workout is
going to be completely seated again. What we're going to do today is use all different pieces of
equipment that we usually use, we're going to use ankle weights, we're going to use hand weights,
we're also going to use a resistance band. If you don't have any of these pieces of equipment
that's fine, you can follow along to this workout without it, and still get your body stronger.
If you do have any of these pieces or all three of these pieces go grab them.
Make sure you're warmed up and let's get into the exercises.
We're going to start by grabbing our ankle weights, we're going to wrap them around
our legs, we're going to keep them on for the full workout so you don't have to keep
adjusting them. Popping your ankle weights on, they're on tight enough to stay there, we're going
to be working the whole body in today's workout. No part of your body is going to be missed today.
All right so let's get into the exercises! Sitting up nice and tall in your chair,
shoulders back and down, keep that core tight. We are going to start by
working the front of the thighs, actually, we're going to sit back in the chair, we're going to
work the quads. So the muscles at the front of the thigh, sitting back, core tight, up nice and tall,
not slouched over, up tall, let's go! Lifting the leg up making sure it's straight,
coming down, we're going to go for twelve each side. That's two,
three, making sure you come all the way up and the leg is straight,
that's, four each side and that's five, and that's five, great work, let's go, six, and six,
and let's go seven, seven, eight, don't slacken off now making sure that leg comes all the way up,
great work, let's keep that going it's, ten, ten, eleven,
eleven, last one, twelve, and twelve. Great work! Coming forward in the chair, what you're going to
do now is make sure you remain upright throughout, so you're working that core, you're just going
to slide your leg back like this, come a little bit further forward so leg comes out,
you're sliding it back great work. Same with the other side, leg comes out, sliding it back,
and you're just going to repeat that on both sides. Leg comes out, sliding it back,
if you do find this too difficult, you can try this exercise without any shoes on,
so it just slides along the floor a little bit easier. The leg comes out, you're sliding it back,
working those muscles, the back of those legs, that's it, making sure you maintain that upright
posture throughout, great work! Other leg let's go. Bring it back,
great work, bringing it to the front, bring it back, excellent work. To the front, bringing
it back, to the front, bringing it back, great work. Don't slouch now, leg out to the front,
bringing it back, let's go five more each side. Leg out, to the front, bringing it back, same on
the other side, let's go, great work, leg out, to the front, bringing it back, front and back,
front and back, let's go two more each side, forward and back, forward and back,
forward and back, forward and back. Let's go one more each side, one, and two, excellent work!
Let's shake out those legs, let's take a deep breath in and out.
Let's now do some calf raises. We're working the muscles at the back of the legs,
you're up nice and tall, again get yourself in proper position, that's it,
excellent work. Now you're coming up onto those toes, slowly coming down. Let's go for twelve.
One, two, three, excellent work, following along with me, four, up nice and high, five, six,
seven, eight, nine, ten, two to go let's go, eleven, and twelve. Coming up, hold that position,
slowly coming down, excellent work! Shaking out those legs sitting back in
your chair now taking a deep breath in and out. What we're going to do now is just lift up our
legs like this, we're going to go twelve each side. You're going to follow along with me,
you come up, come down, come up, slow down, excellent work, come up, come down, come up,
keeping that core nice and tight throughout this exercise, great work. Let's keep that going,
excellent work. I'm going to keep doing this till I say stop, it's lifting that leg up,
just following along with me, maintaining that upright position, making sure the core
is nice and tight. We're working that core. That’s it we're also working our hip flexors,
excellent work, keep that going, let's go three more each side, one, two, excellent work,
one, two, keep that core tight, let's go last one, one, and two excellent work!
Shaking out those legs, taking a deep breath in, and out.
We're going to leave our ankle weights on, we're going to grab your resistance band. We're going to
come forward in the chair. What I’m going to do is place the resistance band underneath my legs
like this, I’m just going to hook it through one of the loops. If you don't have one with
loops like I’m using today, you can just tie it around so it's nice and tight.
It's through the loops just like this, what I’m going to do is
pull in the slack so I’ve got that resistance if I bring the legs apart. We're just going to
keep our feet together, and we're just going to bring the legs out a little bit like this, so
it's nice and tight feeling the resistance as you bring the legs out, so we're working those hips.
If you do get any pain don't do this exercise. You're up nice and tall, feet are together,
we're just going to bring the legs out like this, coming back together let's go for twelve.
One, two, three, maintain that upright posture, four, five, six, seven,
eight, nine, and ten, let's go two more, one, hold, bringing it back your legs back together,
again bring the legs out, hold, slowly bringing them back in together, excellent work!
Taking that resistance band out, shaking out those legs.
Now we've worked those legs, we're now going to work the upper body. Like we did last week,
we're going to bring the resistance band around our back, you've got the loops around your hand,
if you don't have one with loops, you're just holding on to the ends.
We're going to work the front of that body like we're doing a push-up, we're pushing out,
excellent work, then we're coming back together. Let's go again, coming out, coming back together,
and let's go for ten following along with me. One, pushing all the way out slowly back, two,
three, four, five, six, seven, eight, nine, ten,
eleven, and last one let's go pushing out, hold nice and slow, bringing it back excellent work!
Taking that resistance band out, shake out the arms, let's take a deep breath in, and out.
Now we're going to do some rows, working that back. We're going to get the resistance band,
holding onto both ends placing it underneath those feet.
You're up nice and tall again, now we've done this exercise many times before,
one of my favorite exercises is working that upper back which is good for your posture. We're
coming back squeezing those shoulder blades together, going back to the start position,
we're going for twelve repetitions, let's go! One, two, three, four, five, six, six more to go.
Let's go. Pulling back. Squeezing those shoulder blades together, excellent work, and two, three,
four, five, and one more let's go, six, hold, squeeze your shoulder blades together,
slowly coming back, excellent work. Taking the resistance bands out,
shaking out those arms, taking a deep breath in, slow gentle breath out.
Let's get into some cardio. Bringing the resistance band back behind your back,
holding onto both ends. Let's get back into that upright position, let's just do some
punching. Punching out, maintaining that upright position, making sure the core is nice and tight,
you're just punching out, you're following along with me. That's it, excellent work. We're going to
keep doing this until I say stop. Holding on to the end of the resistance band, don't let
yourself slouch. Whenever you feel yourself, slouching get back into that upright posture.
Excellent work! Just keep doing it bring those arms out, you're all doing a great job,
just keep it going, you can do it! Let's keep that going for another ten more seconds, punching out,
maintain that upright posture, following along with me, one arm after the other. That's it, and
five, four, three, two, and one, excellent work! Bringing that resistance band out, shaking out
those arms, taking a deep breath in, and out. Popping your resistance band down,
grabbing your hand weights, we're going to work the arms. We're coming forward in the chair,
what we're going to do is bring our arms by our side like this,
so they're straight. We're working the muscles at the front of the arms, we're coming up
squeezing those muscles at the front of the arms slowly coming down and one, two, three, four,
five, six, seven, eight, nine, ten, eleven, and last one, coming down, coming all the way up,
hold, squeeze the muscles at the front of the arm, slowly coming down, excellent work!
Sitting back in your chair, shake out those arms, take a deep breath in, and out.
Let's work the shoulder muscles. Getting back into that upright position, keeping that core nice and
tight, arms by your side like this, making sure you're upright, you're not slouched over, you
bringing your arms up parallel to the floor like this, slowly coming down, let's go for twelve.
One, two, if you find this exercise too hard just do it without the weights, three, four,
five, maintain that upright posture, six,
seven, and eight, excellent work. Bringing the weights down nice and slow, placing them on your
legs, let's have a little break, we're going to go four more. Let's go, arms by your side,
bring them up, hold, slowly coming down, and one making sure you're upright two, three,
and last one let's go, four. Excellent work! Slowly coming down, placing the weights on your
thighs, let's take a deep breath in, and out. Let's get into the last exercise now.
Placing those weights down, we're going to work the triceps and also the shoulders. We're going
to do a triceps push which we have done many times before, we place our hands on the armrest and we
push up. It's a great exercise to work those arms, it's also functional because if you are getting
from a chair you do also use your arms. We're not using our legs now, we're focusing on using our
arms, make sure when you do this you are focusing on those arms, not using those legs.
Holding on to the chair pushing up, that's it, slowly coming down, we're going to go for twelve.
One, slowly down, two, three, four, pushing all the way up making sure the elbows are straight,
that's five, we've done one extra let's keep going, that's six, seven, eight, nine,
ten, let's go, two more you can do it, pushing up, excellent work, slowly coming down, last one
pushing up, slowly coming down excellent work! Shaking out those arms, taking a deep breath in,
slow gentle breath out, shake out those arms, shake out those legs,
now you can take those ankle weights off. What we did today was what I think are the
best way to target the different muscles, we use the ankle weights for certain exercises.
We use resistance band for certain exercises and we also use the hand weights to target different
parts of the body the best way we could. Let's take another deep breath in,
actually let's lean back, slow gentle breath out just relaxing the body,
make sure everything is nice and relaxed, try to let go of any stress as we take a
deep breath in, when you breathe out focus on letting go of any stress.
Opening those eyes, shaking out those legs again, shaking out those arms, and we're all
finished for another strength Saturday workout. Thank you for following along, I hope you enjoyed
that workout today. If you did enjoy this workout make sure to give it a thumbs up, also subscribe
to this channel for regular exercise videos to help you improve your health and fitness. Head
over to morelifehealth.com, sign up to the mailing list for a free four-week exercise eBook to help
you improve your health and fitness. You let me know how you're going down below, or how you went
with a workout, or if you've got any questions, I do read all the comments. That's it from me
for today, enjoy your weekend, have a great week, I’ll see you again soon for more exercise videos.
As I have said before, I do want to get two videos out per week, so we're not
just doing the strength Saturday exercise videos, I’ve got a whole list of topics on
a whiteboard which you can't see which is behind the camera. When I do get on top of everything,
there will be two exercise videos out per week so thank you for your patience with that, but I will
get there eventually, so stay tuned for all these. Thank you for following along with this workout,
I do hope you enjoyed it. Thanks for your support on this channel as well, I’ll catch
you again soon for more exercise videos. Until then keep moving, and I’ll catch you next time.