G'day everyone! Welcome back to another exercise video.
What we’ll be going through in this exercise video today,
well it's the second strength Saturday exercise session in which we'll be going through exercises
using the equipment over here to help you improve your strength.
In today's exercise video what we'll be using is solely ankle weights. I know not all of you
have ankle weights, but that's okay. You can still follow the exercises and you can purchase some if
you do want to get involved with using ankle weights. Otherwise they're not needed you can
still get good strength by using the other bits of equipment which we'll go through
in other strength exercise videos. However, you can make use of ankle
weights if you go to another class they'll probably use ankle weights. If you see a physio
they may use ankle weights, if you see a trainer they may use ankle weights, so you may have them.
We are going to go through some exercises with them today to help you improve your strength.
I'll show you some exercises you can do with them, and when you're ready
making sure you're warmed up you've got your ankle weights and you're ready to go, let's get into it.
We're going to start by working the upper body, so what you're going to do is grab
your ankle weights. What I’m going to do is… you can hold on to them, but I’m going to wrap them
around my wrist just like this. If you do have trouble gripping onto weights or resistance bands,
ankle weights on the arm maybe for you placing them on both wrists.
I'm going to start as I said with the upper body then we're going to get into some seated
lower body exercises. So you're just wrapping them around like this, making sure they are
tight enough to stay on your wrist. If you do need help putting them on grab
someone to help you put them on. I wish I had someone to help me put this one on right now!
You've got your weights on nice and tight, you are going to start working the muscles on the arm,
similar to what we did last week using the hand weights. You're up nice and tall,
remember it's this muscle here at the front of the arm we're going to be working.
Up nice and tall, shoulders back, let's keep that core tight. We're just going to curl up like this,
we're just going to go ten each side. Following along with me, you got your weights
on your wrists and when you're ready let's go! One, two, when you come up make sure you squeeze
that muscle at the front of the arm, that's four, we're going for twenty, five, six, seven,
eight, following along with me, maintain that upright posture throughout, nine, and ten, eleven,
and twelve, and let's go thirteen, fourteen, fifteen, sixteen, seventeen, eighteen, nineteen,
keep that core tight, twenty, excellent work! Resting your arms on the armrest,
or you can place them on your lap. We're going to go through that again. Twenty
repetitions following along with me, up nice and tall. Let's go!
One squeezing the muscle the front of the arm as you come up making sure the arm is
straight when you come down. That's four, keep it going in time with me, you don't have to rush
through this you're strengthening the muscles, it doesn't matter how fast you go you're focusing on
correct technique. Squeezing that muscle as you come up, we've got eight more to go; one, two,
three, four, five, six, seven, and last one, eight. Excellent work!
Placing your hands on your lap, taking a deep breath in, and out. Let's work those
shoulders now up nice and tall again. Core is tight, we're going to come up like this,
we're going to go for ten let's go! One, just to parallel to the floor,
two, three, four, five, six, seven, eight, nine, plus one, ten, excellent work!
Bringing those hands down, just relaxing in the chair letting everything relax,
taking a deep breath in, and out. Coming forward in the chair again,
up nice and tall we're working that core throughout these exercises. We're going
to go for ten again, coming up, let's go! One, two, three, four, five, six, seven,
eight, nine, last one, ten. Excellent work! Arms down, shake out those shoulders,
sit back in the chair, let's take another deep breath in, and out.
What we're going to do now, we're going to make sure those weights are nice and tight, they're
not going to slip off if you bring your arms up. We're just going to push up to the ceiling
like this, out in front a little bit as you're doing this, we're going to do that for eight.
Let's go one, two, make sure you're not slouched over, you're up nice and tall, three, four,
five, six, seven last one, eight excellent work! Bring those arms down, shaking out those arms,
taking a deep breath in and out. Taking
the ankle weights off your wrists, we're going to place them now on our ankles.
Wrapping them around nice and tight, the exercise we're going to do right now is
probably one of the best uses of these ankle weights because it is more difficult to strengthen
these muscles we're going to work on right now in a seated position.
So make sure you've got them on properly just like that they are on tight enough.
You're up nice and tall, we're working the quads now by doing a knee extension
exercise. What that is lifting the knee up like that so you're sitting back in your chair
in an upright posture. We're working the muscles at the front of the leg so the leg comes up,
you're straightening the knee, you're holding for a few seconds, you're coming down, you're keeping
that core tight. Make sure you're in a good posture throughout this exercise. You come up,
hold, come down. We're going to alternate legs, we're going to do ten each side, so let's go!
Following along with me lifting that leg up, holding for a few seconds,
coming down. Again on the other side holding for a few seconds, coming down. You're in
that upright posture throughout, let's go! For nine more each side, following along
with me one, hold, come down, two, hold, come down, same on the other leg. Bring up,
squeeze those muscles at the front of the leg, come down, same on the other side hold come down,
let's go! Up, and down excellent work. Let's go five more each side; one,
two, three, maintain that upright posture, four, five, six, seven,
eight, nine, last one, ten, excellent work! Shaking out those legs taking
a deep breath in and out. Now we're going to come forward in the chair,
we're going to do some calf raises now. We're just going to come up onto those
toes working the muscles at the back of the legs. We're going to go for ten
following along with me, let's go! One, two, three, four, five,
six, seven, up nice and tall and down excellent work let's go three more one,
two, up on those toes, last one, three excellent work!
Shaking out those legs taking a deep breath in, and out.
We're now going to get into some standing exercises, working those legs.
Make sure you take care when you're standing up because you've got those weights on your legs.
Let's now get into them, standing behind your chair, up slowly. What we're going to do now is
work those glutes. We're standing up nice and tall behind our chair, we're keeping that core tight,
we're just going to bring the leg back like this, hold for a few seconds,
come back to the front. We're going to go for ten repetitions following along with me, let's go!
One, standing up tall, two, keep that leg straight, three,
four, five, six, seven, eight, two to go let's go, nine, and ten. Great work!
Let's do the same thing on the other side, let's go! One, two,
three, keep that leg straight up nice and tall, five, six,
seven, eight, nine, last one, ten. Great work! Shaking out those legs, holding onto the chair.
Let's get straight into some calf raises now, we're coming up onto those toes
like we did in the seated position. Let's go for ten. One, two, three,
four, five, six, seven, eight, nine, last one, ten. Great work!
Let's take a deep breath in, and out. Let's work the muscles at the front of
the legs now. Standing next to our chair like this, what we're going to do is just lift up like
this. We're going to go for eight each side. Following along with me. One, two, three,
four, five, six, seven, and last one, eight. Great work!
Let's do the same thing on the other side. Let's go
one, making sure your legs coming straight up to the front it's not out to the sides, three, four,
five, six, seven, last one, eight. Great work! Shaking out those legs,
take a deep breath in, and out. We've got one last exercise to go.
Working those hips again we're going to do some hip abductions. We're up nice and tall,
it's a nice slow and controlled movement our toes face the front throughout. We're going
to come out like this hold, bring it back in. We're going to go for ten repetitions, let's go!
One, nice slow and controlled not rushing it, two, slow back in, three, four,
five, six, have a little rest. We got four more to go let's go! One, two,
three, and four. Great work! Shaking out those legs. You're going to feel
this on the opposite side as your legs are there, or your other leg is there stabilizing,
Let's do the same thing on the other side.
Up nice and tall, holding on to the chair nice slow and controlled toes face front throughout,
coming out, coming back in, let's go for ten. One, keep that core tight, two,
three, four, five, and six, great work! Have a little rest, four more to go,
let's go! One, two, three, last one, four, excellent work, shaking out those legs
let's take a deep breath in and out. Taking a seat in your chair,
remember taking your time sitting back in that chair, take your ankle weights off. You want to
be doing the exercises consistently, that's how you make progress, that's how you get
stronger and you will get stronger if you stick to that. So if you stay consistent, you eat well,
you sleep well, you allow your body to rest and recover and you make sure you decrease
stress levels, it’s inevitable that you will get stronger. You can get stronger at any age.
Let's take a deep breath in, and out. Checking out those legs, your legs are going to feel a
little bit heavier now. You've done an amazing job following along to that exercise video.
As I said, stay consistent, you will get stronger. Let's take another deep breath in and out. We're
all done for that strength exercise video today! I hope you enjoyed it.
If you did enjoy that exercise video make sure to give this video the thumbs up
and subscribe to this channel for regular exercise videos to help improve your health and fitness.
As I said I’ll be releasing strength sessions every Saturday along with other sessions
at different times for you to follow along with which will help improve your health and fitness.
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list for a free four week exercise eBook to help you improve your health and fitness.
Let me know how you went below or if you have any questions, I do read all comments.
That's it from me. Stay happy, stay moving, look after yourself, and I’ll catch you next time!