Now, remember before each and every one of these workouts, make sure you do the warm-up video.
So if you haven't done that video yet, pause this video, do the warmup and come back to this point.
If you've done the warmup, great, let's get into it. So let's start taking a seat in our chair
sitting up nice and tall. We're gonna start by working the hips. So just lifting those legs up,
maintaining that upright posture. We're just going to do eight repetitions on each leg. So following along with me guys.
I'm gonna start the count from down lifting those legs up. Let's go 1,
2,
3, lifting it straight up as high as you can 4,
5,
6, 7,
8.
Excellent work! Staying seated in your chair, shuffling back to the back of the chair.
We're just gonna do some knee extensions,
so lifting the knee up straight and bring it back down, same on the other leg.
Let's go for eight again. One on each leg lifting it up nice and high. That's 1,
2, 3,
4,
5,
6, 7, 8.
Excellent work! Sitting up tall,
placing your hands by your side like this. We're gonna lift our arms up and then we're gonna bring it back down,
so lifting straight up, bringing it back down and let's keep going for 8 and
1,
nice and high 2,
3,
4,
5,
6,
7, and last one 8.
Excellent job! Now bring your arms down by your side.
We're gonna do the same thing, but we're gonna start with a bicep curl
so working from those arms, getting it nice and strong.
Coming up and then back into that press like this and then slowly back down. Let's go for eight, so my arms are straight,
I'm curling up turning my palms around, pushing straight up to the ceiling,
so let's keep going for another seven,
that's it! Following along with me. So curling up palms around, pushing out to the ceiling and same thing in reverse.
Straightening that arm, that's 3,
4,
5,
6,
7, and
last one 8. Excellent job guys! Shaking out those arms, taking a deep breath in
and out.
Let's do some shoulder rolls while we're sitting here.
Let's go for ten, 10 seconds 10,
9, 8,
7,
6,
5,
4, 3,
2, and 1. Great job guys! Let's stand up,
standing behind your chair, nice and tall, holding on with both hands.
What we're gonna do is take a step out and we're going to bend at the hips,
slight bend in the knees as well keeping your back straight throughout, both hands pushing down on the chair like this.
See, I'm not pulling back,
you're pushing straight down making sure the chairs sturdy,
taking another step back and we're just going to push down like this and then push up using those arms.
So it's pushing down, bending the elbows coming back up, keeping the arm straight.
Again, let's go for eight,
1 straightening the muscles at the back of the arm,
2,
3,
4,
5,
6,
7, and the last one
8.
Excellent job! Now standing up nice and tall next to your chair,
we're going to do some hip extensions now, so that's bringing the leg back straight just like this.
Okay, let's go for eight on each leg starting with your first leg. Let's go for 1,
just maintaining that upright posture. Don't lean forward 2, 3,
4,
5,
6,
7, and 8. Excellent job! Changing legs, let's go 1, 2
3,
4,
5,
6,
7, 8.
Taking a deep breath in
and out.
Okay, again facing your chair,
we're gonna bend over against a slight bend at the knees
like this and then hinging at the hips, keeping that back straight, arm straight by your slide. I'm going to do some rolls,
so bringing out elbows up just like this behind our back and then back into the straight position.
Again, pulling up squeezing those shoulder blades together and let's go for 8 now,
1,
2,
3,
4,
5,
6,
7, and 8.
Great job! Coming up,
taking another deep breath in
and out.
Now, we're gonna get into some squats,
so holding onto your chair with both hands then with the squat we hinge out the hips,
we sit back our feet hip-width apart. That looks just like this.
Squatting back, keeping that chest upright when we come back up.
You want to go into just above or parallel to the floor.
So again, hinging at the hips, sitting back coming back out making sure both hands on the chair. Let's go eight, 1
2, 3,
4,
5,
6,
7,
and last one 8. Take another deep breath in
and out.
Okay, we're going to get into some balance now, so standing next to your chair with your feet together,
standing up nice and tall and you're following along with me guys, making sure you in this position. Now,
let's close our eyes and hold this position for 60 seconds the exact same position,
you've got your feet together and now your eyes are closed.
Remember if you come out of position holding on to that chair, set yourself and get back into it.
Really concentrate on what you're doing, when your eyes are closed, you do tend to sway a little bit more
so focused, stay focused and concentrate on what you're doing.
The more we practice these positions, the better you're gonna get it.
That's it, guys!
let's keep going. We've got about 20 seconds to go and
15, 14, 13, 12, 11, 10,
9, 8, 7, 6, 5, 4, 3, 2,
and 1.
Excellent job! Opening those eyes.
Now, we're going to stand behind our chair. Now, what we're gonna do now are some lateral steps.
So we're gonna take one step out to one side and it's two long steps back the other way
making sure our feet are facing the front the whole way,
so it looks like this one and two. If you don't need to hold on to the chair then you need to do but if so,
placing your hands on the chair and moving your hands on the chair as you move.
So two steps by the way, and you're following along with me so 1, 2.
Excellent job! 1,
2, just like that.
Let's keep it going 1 and 2, nice big steps out with the toes facing the front 1 and 2,
1 and 2. Now back the other way 1 and 2 and
1 and 2.
You're all doing great job guys. Let's keep it going 1 and 2 and
back the other way again 1 and 2. Let's go 4 more times 1,
2, that's one
1, 2, that's two
1, 2, that's three and last one back the other way 1 and 2.
Excellent job! Take your deep breath in
and out.
Okay, we can work our reactions for now guys.
I'm going to call out a number
1 to 4 and for every number I call out as a movement, I want you to do it,
I want you to do that movement as quickly as possible.
If I say 1 you're lifting up your left hand. If I say 2, you're lifting up your right hand
then if I say 3 steppings out with your left foot. If I say 4 you still stepping out with your right foot,
so you're standing tall next to your chair, getting ready for me to call a number and then you're doing the movement.
So let's go getting yourself ready and
4.
good job, bring that right foot out and 2,
right arm lifting it up, excellent work and 2 again, good lifting that right arm up and
1, that left arm up. Let's go 4, good liftings that right foot out
and 3,
bring that left foot out. Excellent work guys! Let's keep it going and 2,
right arm, great job and 2 again, right arm. Excellent work! And let's go 1,
lifting out that left arm. Let's go 3
and
2, and
4
and let's go 1, 2, 3.
1, 2, 3
and 4.
Great job guys today. We were working our reaction time and when we work out reaction time,
it's how quickly we respond to what's around us so it's a good skill to have a good skill to practice as well.
Let's finish off with some stretches, taking a seat in your chair,
we're just going to work the shoulders, to begin with so interlacing those fingers like this,
bringing our arms up as far as we can, feeling that stretch in our arms
and let's hold this for 30
seconds.
That's it, guys! Relax into the stretch, I should say
and let's go for 20 more seconds and
15, 14, 13, 12, 11,
10, 9,
8, 7,
6, 5, 4,
3,
2, and 1. Bringing those arms down,
taking a deep breath in
and out. Now, let's do some shoulder rolls 1,
2, 3,
4, and 5.
Good and getting to the next stretch, the final stretch for today, sitting up tall in your chair, coming forward in the chair,
placing one leg out in front, keeping it straight with your toes facing the roof.
What you're going to do is just keep your back straight and you're going to lean forward as far as you feel comfortable,
feeling that stretch in the back of the leg. Now, we're gonna hold this for 30 seconds
coming as far forward as you feel comfortable,
really feeling the stretch.
That's it, guys! It's a final exercise for today,
you've all done an excellent job, got many workouts to come.
I'm looking forward to going through all those workouts with you. Let's go for another ten seconds 10,
9, 8,
7, 6, 5, 4, 3, 2, and 1.
Changing legs,
the leg comes in, the other leg comes out
so it's keeping the legs straight, toes facing the roof.
I'm just going to keep the back straight lean forward, feeling the stretch in the back of those legs.
We're going to hold this for 30
seconds
making sure you're feeling that stretch and feeling in the back of
the whole leg so from the top to the bottom, more so behind the knee
again, we're holding this for 30 seconds with about 20 seconds to go
and 15, 14, 13, 12,
11, 10, 9,
8, 7, 6,
5, 4, 3,
2 and 1. Coming up, sitting back in your chair, taking a deep breath in and out.
And we're all done for today guys, thanks for following along.