This is an 8 minute inclusive work out with NCHPAD.
On your mark, get set, go!
All right, we are starting with a warm up
with rolling your shoulders back for 15 seconds.
All of the exercises today.
You may choose to follow either instructor.
You can choose to do them either seated or standing.
Which ever you prefer.
Now reach for the floor, side to side for 15 seconds.
All right, still warming up.
We are going to do straight arm raises.
Right in front of your body, pushing your palms straight up
into the sky, then push them down to the floor, to you waste.
Chest opener for 15 seconds.
Pushing your arms out towards the sides, and pushing them back towards the middle.
Time for cardio. We are going to rest for 5 seconds.
Get ready!
All right, punching and marching place.
We are doing this for 30 seconds.
Punching in front of you.
Add a march if you choose to be standing right now.
Keep it up. You are doing great!
All right, Jab cross overs with a squat.
So you are crossing your body with a punch,
and you can add a squat if you choose to be standing right now.
We are doing this for 30 seconds.
Now, curls, and butt kicks.
You are curling up to your shoulders.
Add a butt kick if you choose to be standing right now.
Make sure you are squeezing your curls.
We are doing this for 30 seconds.
Arm jacks, with a side step.
So you can have your feet in the middle, and step out left.
Then get back, step out right. Bring it back.
Doing this for 30 seconds. Keep it up!
An overhead jab with a squat so you know you are punching over your head.
Alternating your arms.
And then go ahead and add the squat with it.
You got this for 30 seconds.
Cross country, with right step.
We are doing this for 15 seconds.
Your left foot is planted.
Your right foot is stepping in front of you, and behind you.
Arms are alternating.
If you are seated, you can choose to do the alpine ski.
Now switch to your left.
So your left foot is stepping, and your right foot is planted.
Left foot in front, left foot to the back.
5 more seconds.
Good job! Now we are going to do some strength training.
Are you ready?
Straight Arm T. Out, and then up.
So your arms are out to the side, bring it to the middle, then push it up straight up above you.
Out to the side.
Bring it to the middle.
Straight up.
Continue that motion into a giant T.
You've got 15 more seconds.
Chest press to a scap squeeze.
Push out in front of you.
Squeeze your shoulder blades.
Push out in front, and squeeze your shoulder blades.
You've got about 20 more seconds.
Alternating Bicep Curl for speed.
You've got 30 seconds of this. Let's see how fast you can go.
Good job. Now we've got dips.
Grab a chair. You are going to go to the edge of it.
Then you are going to do a tricep dip.
If you are seated, you can place your hands by your bottom,
and raise yourself with your hands, and your shoulder blades.
You are going to be pushing up.
You've got about 10 more seconds of this.
Come on, you can do it !
All right. Big arm circles.
We are going to move forward. Big circles for about 15 seconds.
All right. Now, let's switch it to backwards.
Big arm circles.
Now. Bird wings out, on your side.
You are reaching up, then pushing them down.
Both arms are out to your side. Reaching up.
Floating them down, and then floating them back up.
Good job everyone.
Now we are going to cool down a little bit with some stretches.
We are going to take our left arm.
Pull it across your body.
Feel that long stretch.
You've got this for 15 seconds.
Now switch, and pull your right arm across your body.
Feel that stretch. Good job.
You've got a left tricep stretch.
Reaching either behind you, and pulling your left elbow back.
Or you can do an adapted version.
And do it on your knee. Stretch it.
Now we are going to do the right side.
About 15 seconds. You are almost done.
Great Job! Go to @ NCHPAD YouTube to read this any time.
We are the National Center on Health, Physical Activity, and Disability.
That's www.nchpad.org