for those of you who are ready for the next level of strength and balance
exercises follow along as fitness trainer greg raleigh demonstrates more
challenging techniques you can use a waste now for these exercises you'll
need a straight-back chair and some three five eight or ten pound dumbbells
thanks root if you're just beginning you may want to start out with one set of
each exercise then advanced the two or three sets of each set as you get
stronger first exercise we're going to work on are you shoulder exercises which
we're going to do front raises bring the weight up slowly then we bring the
weight back down okay we're going to do this four times that's all you need to
do do not get in a rush of this exercise then we're going to move to the side
raises you bring the weight up slowly where you're parallel with the floor do
not go higher bring it down very slowly never getting a rush with these
exercises okay that's your side rated then we'll do the third exercise which
is the overhead press push the weight up very slowly very easy bring it back down
to once again you're parallel with the floor for reps is all that you need okay
now what we're gonna do we're going to join get our veterans to join in
veterans how you doing the small out how was breakfast right great would you have
a breakfast cereal annoying shoes not bad and you two eggs two pieces of toast
banana orange juice and coffee outstanding work and you Benny just
great for the outstanding work you've done the right pose now you can do the
right exercises now we're going to do this city down you can do these
exercises from the seat what we're going to do here once again we will start with
the front raises and bring the weight up very easy where you even with the floor
bring it back down all we have to do is four reps Oh easy there we go to good 31
set for reps is all you need two starters great way to start today now
veterans we're going to do the side raises once again bring the weight up
parallel with the floor looks great gentleman three way up stay parallel
video don't go too much higher you wanna stay even write their outstanding that's
three reps let's go one more good that's all we need now from a seated position
we're gonna do the overhead right here and you just push the weight up slightly
very easy bringing down the way you parallel egg tax look gentlemen shit up
all the way up try to get full extension okay that's three this is a fourth fret
excellent okay so now what we're going to do from a standing position because
you can do these exercises standing as well seated you want to slightly bend
your knees that gives you some stabilization okay we're going to go
through it again we're gonna start with the front rageous bring the weight up
even with the floor excellent bring it down slowly good job bring it up
outstanding we're gonna do for rest bring it up slowly this is number three
okay and now that you've been eating good you can keep your count because you
can concentrate there we go that's four okay now we're going to do the side
raises veterans let's go to the side stay white keep your legs yes right easy
on your stabilization bring it down easy that's one you can bend your knees just
slightly justice like many legs all you need that's too good bring you one more
time that's three looks good veterans one more time this is a fourth one
outstanding like a bunch of winners of me now we do the overhead once again get
your feet stabilized we're going to go up bring it down where we're even right
here good push your back up that's too good good job we're going to do one more
that's three and the last exercise last rep okay Axl and gentlemen and that's
what we have that's what we have for our shoulder exercises let's move on to our
next exercise we're going to work on strengthening our arms five fifths and
triceps the first exercise is a dumbbell curl we're going to bring the weight up
slowly the elbow has to stay to your side now bring it back down slowly never
getting a rush with doing an exercise we're
do this for reps that's two reps this is the third rep good and now we're going
to do the floor fret that's a regular dumbbell curl now we're going to do
hammer curls what we're going to do we're going to rotate the wrist where
the thumb is pointing up once again the elbow has to stay to your side just
bring that up I'm going to do for rest all you need to do for starters okay
this is a third rep and we'll do the forefront now the next exercise is
alternating bicep curls what we'll do we'll go you toward your left one two
three four five six seven and eight that's four reps on each side so now
veterans once again all ready to go good to see you guys again great day isn't it
okay okay the first exercise we're going to do is for the biceps okay once again
we'll start here elbows to you saw on floor there we go bring it back down
easy never get in a rush never letting by rushing these exercises that's good
that's too nice steady motion okay that's three okay one more time and
that's four that's good now the next exercise when I do is the alternating
bicep curls okay thumbs up veterans here we go we'll go one elbow to your side
there you go this too looks good bring you back down looks good outstanding
work gentlemen that's three ok next one is four ok now we're going to do the
alternating bicep curl we'll go start with the left we're gonna do eight reps
now be for each side ok we'll go with the left here we go one good two this is
three good for looks good there you go five good six good there we go seven
good last exercise last rep is eight ok now we're going to do the tricep for the
back of the arm ok we're going to only go one arm at a time okay what we're
gonna do you can put the right arm up really like that ok what you're going to
do you're going to bring the weight down slowly to the top of your head and then
push it back up ok okay so we go like this okay that's what
we're gonna do you got keep on now what I'm going to do I'm gonna go around here
is my friend bring it to the top of the head there we go excellent just like
that that's two that's three here we go looks good here we go exactly this will
work the back of your tricep if the new one is for you this is a great way
without injuring your elbow it looks good three go and one more and that's
for good now what we're gonna do let's do the other arm let's go to the left
arm comes up okay bring it down to the top of your head excellent steady motion
notices steady motion you never get in a rush with these exercises okay looks
good here veterans you look like a million bucks s2 looks good looking good
and you notice you can do this exercise seated down as well looks good this is
three ok and that's last exercise wonderful looks great veterans and
that's our exercises for the arms now we're learning exercise that's going to
help work out our back what we're going to do is that we're going to link
slightly for I'll bracin up against the chair ok we're going to tighten up be
careful up you back and straighten up your back and you want to want to inhale
on your belly and what we're going to do you're going to pull the weight right to
your side ok and we're going to do for rest it's an excellent way of doing this
exercise you notice that my legs much my legs are slightly bit to help give it
stabilizing my body ok will do for ok then what you want to do you just 10
alternate google reverse the leg position once again pulling the weight
straight to your side ok not out wait right up to your side this is excellent
back fix I veterans once again glad to see you ok all right here's what we're
gonna do like I said we're gonna put your you're going to put your right leg
forward you're going to lean forward slightly okay do you need just a little
bit give you a stabilization the way it comes right to your side excellent
okay ramara be mindful ran out your back mom for your back and inhale on your
belly okay and we're going to do four like that it's good it's the easy
exercise it seems like it's easy right now when you get to about 10 to 15 reps
you'll fill it this is a good steady exercise great one for you back okay
that's three laps one is for ok now let's rotate reverse your position okay
once again where you need lightly looking good veterans and pull the
weight up to your side looks great 12 good looks good three good one more good
and that's four ok now we do one more for me and I just want to remind you
that you have to be concerned about your back so make sure your back is art keep
your back straight and inhaling your abdominal muscles and you'll be fine 51
more days reps number six ok outstanding that's a very excellent exercise for
your back now our next exercise is for your legs we call this the chair squat
and what you have to do you move forward to the edge of your chair check your
feet make sure your feet are shoulder-width apart ok and that your
leg doing a 90 degree angle ok then all you do is simply stand up easy like that
i'll do 4 reps come down touch the edge of the chair push back up number two
it's very good exercise for your overall legs number three this is a good one a
very safe exercise also push up that's number four ok how better is your turn
all right here we go we're going to stand up really easy touch the seat of
the chair and then rage back up here we go veterans let's go one looks great
come down set the seat of the chair go back up excellent to go back down touch
the seat of the chair three looking great veterans one more excellent that's
for now while we're standing veterans we're going to do our heel raises what
we're gonna do is just push up slowly on your toes raise up good
test one looking great veteran that's too good great for your cast good
stretch me lower leg three and four once again now we can sit down veteran once
again you guys have done wonderful job today you look great outstanding work