G'day everyone welcome back to another exercise video your first exercise video
of 2020 and one of many exercise videos to come this year now for those of you
new to the channel my name is Mike physiotherapist and your seniors health
health and fitness coach and what I've decided we're going to go through today
is a simple leg routine so if you're short of time and you want to get a leg
workout in to keep those legs strong here's a great exercise video to make
sure that happens okay so before we get into it make sure you've done one of
the warm-up videos I'll link to that up here in the corner so get started with
that warm-up video and come back to this point okay so let's get into it guys
we're going to start with sitting in our chair now you've done the warm-up
already we're going to start with the most simple version of the sit to stand
exercise which works all the muscles in our legs we're sitting up tall we're
keeping our core strong we've got our arms on the armrest our feet a hip width apart with
our knees in line with our toes arms on the armrests we're leaning forward pushing
up coming all the way up into standing we're squeezing our glutes now we're
hinging at the hips and we're slowly sitting back down now we're going to do
that for ten repetitions so holding on to the armrests let's go coming all the
way up squeezing those glutes hinging at the hips coming down and two all the way
up squeezing the gluts coming down and three great work and four coming all the
way up and five pushing through equal weight through both legs and let's keep
going six and seven great work and eight to go
nine and last one coming down and coming up ten excellent work
sitting down now you're making sure your knees are in line with your toes at all
times let's take a deep breath in and out okay we're going to do the exercise
now making it a little bit harder we're going to place our arms across our chest
feet still remain hip width apart knees in line with the toes let's go leaning forward
coming up standing all the way up coming back down we're going to do this eight
times let's go one two excellent work guys three and four great work slowly
sitting down five and six great work and seven and last one slowly sitting down
equal weight through both legs and let's stand up pushing through that
ground excellent work now slowly sitting down great work
taking a deep breath in and out let's shake out those legs
excellent work having a little rest in the chair now we're gonna make this
exercise a little bit harder again I'm gonna grab onto some dumbbells just some
dumbbells like I've got here if you don't have dumbbells at home can use
cans of food now if you do find you can't do this exercise that's fine just
do one of the earlier progressions of this exercise we did before
okay so sitting up tall in your chair chest up arms by your side with the
dumbbells knees in line with your toes about hip width apart we're gonna come
forward stand up we're going to do this for six
now slowly sitting down great work let's go one excellent work
following along with me two and three and four and five and last one six equal
weight through both those legs straightening the legs squeezing your glutes now
slowly sitting down excellent work guys putting those dumbbells by your side
taking a deep breath in and out okay have a little rest shake out those legs
we're going to go through that two more times to make sure we get a good leg
workout let's do some shoulder rolls one two three
excellent work again shaking out those legs getting ready to go again
working those legs coming forward in the chair knees in line with your toes holding
onto the chair pushing through equal weight through both those legs and one
two three let's go coming up squeezing those glutes slowly sitting down
let's go for nine more two great work and three excellent work coming down and
four coming back down five great work six seven eight two to go nine pushing through that
ground coming up nice and tall coming down last one coming up excellent
work slowly sitting down shaking out those legs taking a deep breath in and
out okay your arms across your chest knees in line with your toes keeping
that chest upright leaning forward coming up pushing through those legs
excellent work let's go for seven more one two three four five six and seven
excellent work slowy sitting down shaking out those legs taking a deep
breath in and out okay grabbing onto your dumbbells
we're gonna go for six again let's go following along with me one
excellent work two three four
five and last one six excellent work sitting back down placing your dumbbells
down on the floor shaking out those legs taking a deep breath in and out okay
having another little rest guys that's it shaking out those legs again doing some
shoulder rolls now we got one more round of that to go so really make sure we
work those legs now as I said if you do have trouble with the harder exercises
just stick to the first one of this exercise see how you go with it you can
do more reps slowly progress it over time and you will find when you stay
consistent with these exercises you will feel a big difference you will notice
your legs getting stronger and staying stronger let's get back into it guys
sitting up tall holding on to the armrest of the chair feet hip-width
apart let's go for ten last round let's go one excellent work sitting down
two coming all the way up make sure you straighten your knees straighten your
hips when you come up three four five
six seven eight nine and last one ten excellent work slowly sitting down
shaking out those legs taking a deep breath in and out now placing your hands
across your chest let's go for eight one excellent work guys two three four
five six two to go seven and last one eight excellent work slowly sitting down
shaking out those legs taking a deep breath in and out
grabbing on to your dumbbells coming forward in the chair we're going to finish off
with six with the dumbbells let's go one excellent work two make sure those
shoulders are back three putting it in three to go
four two to go five and six excellent work slowly sitting down popping those
dumbbells down taking a deep breath in and out shaking out those legs let's
just finish off with some calf raises guys so sitting up tall in your chair
keeping that core tight hands on your knees and let's just come up onto those toes
let's go for ten one two three four five up nice and high six seven eight nine and ten
excellent work guys shaking out those legs and we're all done for today guys
excellent work with that workout now as you saw we only did one exercise the
sit to stand and we varied it made it harder by using different variations of
the exercise now just by doing that simple exercise you can get a good leg
workout and you don't really need to worry about other exercises to keep
those legs strong I did also add in some calf raises at the end that was just to
give you another exercise to make you get a real good workout in those legs
thanks for following along to that workout guys if you like that exercise
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next time for more exercise videos for seniors I'll see you then