G'day everyone! Welcome back to another exercise video.
What we're going to go through today, is similar to what we did last week in which we worked the
muscular endurance of our legs. This week you probably guessed it, we're going to work the
muscular endurance of our upper body. The equipment we'll be using today on
this strength Saturday exercise session is the resistance band. We're also going to use different
variation of hand weights. As always, you can do this activity without using hand weights,
or the resistance band. You can follow along to the exercises to get some movement in, if you do
have a resistance band and some hand weights go grab them. If you don't have hand weights
or the resistance band, like I said, that's fine. You can also use canned food for these exercises,
or you can also use water bottles. Making sure you're warmed up as always,
I’ll pop a warm-up video up here in the corner. The first section of this exercise video
will be seated, or the majority of it will be seated. We will also finish off with some
standing upper body endurance exercises as well. Once you're warmed up, getting into the exercises.
What we're going to do is start by not using any equipment. We're going to do some triceps pushes,
working that upper body. We're going to start with 25 repetitions.
You're placing your hands on the armrest of the chair, if you don't have armrests, you can place
your hands at the front of the chair and just lean forward, push off the front of the chair.
Getting into position up nice and tall, lean forward slightly making sure that chest is up,
hands on the armrest, and we push through the armrest, lifting our body up off the chair,
slowly coming back down. Because this is endurance we're going to go for twenty five repetitions,
so let's go! One, slow down,
two, pushing through those arm rests. Let's keep that going, pushing through those arm rests making
sure the elbows are straight, slowly coming down, again coming up, and down excellent work.
Coming up, and down, great work. Again coming up, pushing through those arms, coming down.
Again up, great work, coming down, making sure you're focusing on those arms. Coming up,
coming down. You're not using those legs, coming up, coming down. Again coming up,
coming down. Let's have a little break before we get back into it, and let's go!
One, coming up, slowly coming down, coming up and down, that's two, coming up and down, three,
and four, and five, and six, and seven,
and eight, and nine, and ten, quick shake out of those arms, placing your hands back on the
armrest, let's go for another five. One, two, three, four last one,
five. Slowly coming down, excellent work! Shaking out those arms,
taking a deep breath in, slow breath out. Grabbing on to your resistance band now.
We're going to work the front of that body, we're going to place our hands at the end of
the resistance band, if you've got one with the loops like I'm using today. Placing your thumb
through the loops like this, so you're holding on to each end, you're placing it around your back,
so it's flat along your back. You're up nice and tall, shoulders back and down.
We're just pushing out to the front like this, we're working the front of that body
again we're going to go for 25 repetitions. We're pushing out, slowly coming back. That's one,
two, three, making sure those arms are straight keeping that upright posture, four, five, six,
seven, eight, nine, and ten, excellent work! Having a little rest, maintaining that upright
posture, don't slouch over, let's work that core as well. Let's go for another ten. One,
two, three, four, five, six, seven, eight, nine, and ten, excellent work!
Having a little rest, we're going to go for five more, you can do it, let's go! One,
two, three, four, and five, excellent work. Taking that resistance band out, slouching over,
just relaxing your body, coming back up into that good posture, taking a deep breath in,
and a slow breath out, shaking out those arms.
Again you're going to hold on to the end of the resistance band. This time gripping on
to the end of each loop just like this, now you're going to place it underneath your feet like that,
bring those feet in, you're in that upright posture again. What you're going to do from this
position is pull those shoulder blades or pull your elbows back, squeezing those shoulder blades
together, maintaining that upright posture, and bringing your arms back out to the front. Again,
you're sitting up, pulling those arms back, slowly coming back to the start position again, let's go
for twenty five following along with me, let's go! One, two, three, four, five,
six, seven, eight, nine, ten, eleven, twelve, thirteen, excellent work! Have a little rest.
We're going to go for twelve more, let's go! One, two, three, four, five,
six, seven, eight, nine, ten, two to go, slowly bringing those arms back, let's go.
One, and two, excellent work! Bring that resistance band back out,
you can place it on the floor. Shaking out your arms. Taking a deep breath in, and out.
We're going to go through that again, we're going to do eighteen reps this time,
starting with the triceps push. You're up nice and tall, again remember you push through the armrest,
you come up slowly, coming back down, following along with me let's go for eighteen. One, two,
three, four, five, six, seven, eight, nine, and ten, excellent work. We've got eight more to go,
let's go! One, make sure those elbows are straight,
two, three, pushing all the way up, four, slowly down let's go, four more, you can do it. One, two,
three, last one let's go, four, excellent work! Shaking out those arms, shook out my legs,
remember you do need to shake out your legs, taking a deep breath in, gentle breath out.
Grabbing back on to your resistance band, placing your thumb in each end of the loop or holding on
to the end if you don't have a resistance band like the one I’m using today. Up nice and tall,
we're doing that chest press out to the front in that upright posture, let's go for eighteen!
One, two, three, four, five, six, seven, eight, and nine, excellent work! Bring that resistance
band back, let's go for another nine, let's go! One, two, three, four, five, six, seven, eight,
last one, maintain that upright posture, don't slouch over, nine, hold slowly bringing it back,
excellent work! Shaking out those arms again. Now placing the resistance band underneath
your feet, holding on to the resistance band at each end.
We're going to get back into those rows, up nice and tall, going for eighteen,
let's go! Squeezing those shoulder blades together, pushing those elbows back,
coming back to the front, let's go! One, two, three, four, don't slouch over, five,
six, seven, eight, and nine, great work. Coming back to the front, nine to go let's go. One, two,
three, four, five, six, seven, eight, and last one nine, hold slowly bringing those arms back,
taking the resistance band out, shaking out those arms, taking a deep breath in,
and out, gentle breath out. We're now going to get into
some standing exercises behind your chair, so standing up behind your chair. We've done
this exercise in many of the exercise videos before, we're going to do a push-up to a chair.
Making sure the chair's sturdy place next to a wall if you need to, bringing your legs out,
keeping that core nice and tight. You're just going to lower yourself to the chair,
slowly pushing back up just like that. Again coming down, slowly pushing back up,
making sure the arms are straight at the end of the movement before coming back down.
We're going to go for fifteen reps of this exercise, so following along with me, let's go!
One, good, two, three, four, five, six, seven, eight, excellent work. Seven to go, let's go.
Nine, ten, eleven, twelve, thirteen, fourteen, last one let's go, fifteen, excellent work!
Shaking out those arms, taking a deep breath in, and out.
If you couldn't do fifteen reps on that exercise that's fine. Do as many as you can do, take note,
get back to it the next time. Well get back to it next time you do this video,
try to do a few more, and gradually build on that. Now grabbing on to your hand weights, I guess the
heaviest weight you've got that you can safely lift. What we're going to do is, just hold on to
the weights, we're going to do a bit of marching. We're not actually doing any particular exercise
with this, well it is an exercise, but we're not moving the weights in any way. We're just standing
tall, holding on tight to those weights, and we're going to do this for a certain amount of time,
say two minutes today. Just standing up nice and tall, keeping that core tight, shoulders are back,
and have a think about when this exercise may come in handy if we're practicing it during exercising.
Think about if you're carrying shopping bags, you need to hold on to heavy objects for a certain
amount of time, you're not necessarily doing too much, just walking and by doing what we're
doing today, you're holding onto those weights nice and tight for a set amount of time, you're
working that grip strength and the endurance in your arm muscles. Up nice and tall, let's
just do some marching whilst we're doing this, just keeping those arms still, don't swing them
around holding on to those weights nice and tight, bringing those legs up, that's it, excellent work.
Following along with me, if it does get too heavy for you, you can place the weights down.
But holding on, practicing that grip strength, excellent work. It's also working your fitness,
great work. Let's go for another five seconds,
and five, four, three, two, one, great work. Standing there still, shoulders back and down,
making sure in that upright posture your core is tight, you're going to feel those forearm muscles
working, that grip working as well. I’ve got a timer behind the
camera that I'm keeping track of. Let's go for another twenty seconds, as I said if
it's getting too much for you, place the weights down, come back to this exercise keep practicing.
Fifteen seconds to go, great work. Ten seconds and we're all done for today,
and five, four, three, two, one, excellent work, placing those weights down,
taking a seat in your chair. Let's shake out those arms,
let's shake out those legs. Let's take another deep breath in, getting the air into those lungs,
gentle breath out as you breathe out, slow breath out, focus on relaxing the body.
Again taking a gentle breath in, come up into an upright sitting posture, as you do that,
shoulders back and down. Breathing out, shaking out those legs shaking out those arms again,
just relaxing into the chair, excellent work. We're all done for that exercise video today!
You all did an excellent job following along to that exercise video. It is a more difficult
exercise video as we're doing increased reps, we're also adding in the hand weights and the
resistance band as well, which again increases the difficulty. So excellent work following
along. If you did like this exercise video, make sure to give it the thumbs up and subscribe to
this channel for regular exercise videos to help you improve your health and fitness.
That's it from me for today. Make sure to keep moving, enjoy the rest of your weekend,
keep smiling, have fun and I'll catch you next time!