G'day everyone welcome back to another exercise video those of you who don't
know me I'm Mike physiotherapist and your seniors health and fitness coach
and what we're going to go through today is a full body strengthening and routine
and we're going to be doing that using a resistance band now this exercise
session today will take a little bit of getting used to because we're going to
go through a few different exercises but their great exercises to strengthen
that body especially that lower body and that mid section as well now they are a
little bit more difficult so if you have trouble doing these exercises that's
fine keep practicing and as you keep practicing the better you'll get now if
you don't have a resistance band as well that's fine you can do these exercises
without the resistance band you want to get used to the exercises and learn the
exercises before you start adding more and more weight once you start getting good at
the exercises and maintain correct form throughout you can start adding
more and more resistance so more tension to the resistance bands what you
want to be doing is choosing a resistance that challenges you so you're
getting close to your muscles tiring out by the last rep okay you don't want to
go to full failure where you're completely exhausted that takes longer
for you to recover so what I want you to do in choosing a weight when you feel
yourself getting tired and then slowly progressing that over time okay let's
get in to the exercises now guys go grab your resistance band and do one of the
warm-up videos before we get in to the exercise session we're gonna start
with so once you've done the warm-up we're gonna start with some seated
exercises so taking a seat in your chair what we're going to start with is a
deadlift okay so I've thought about this exercise
and I've modified it so you guys can do it at home using a resistance
band what we're going to do is sit up nice and tall in our chair placing the
resistance band on the floor and we're going to place our feet on the
resistance band slightly wide with our legs slightly
wide apart like this but our toes are going to be in line with our knees or our
knees are going to be in line with our toes facing our feet slightly out ways
we're keeping our body upright so our chest up our back nice and straight
keeping that core tight and what we're going to do in this position we're going
to practice this exercise first we're just going to stand up like this okay so
that may be a bit too tough for some of you guys this is a harder exercise but the
more you practice these sit to stand exercises the stronger you're going to get and we're
gonna stick our bum out slowly sitting back down so let's do that again
so leaning forward standing up as you come up straightening those hips
squeezing those buttocks and slowly sitting back down now we're going to add
the resistance band in to make it a little more difficult we're gonna reach
down grab onto that resistance band I'm gonna loosen the tension a little bit
okay you don't want it being too tight cause that's going to be much harder placing
our hands between our legs like this and what we're going to do is the exact
same thing like a sit to stand we're going to lean forward stand up just like
that so what I'm doing I'm straightening my hips squeezing my glutes by glutes I
mean buttocks and then I'm slowly sitting back down now if the weights too
hard or the resistance is too tight loosen it a little bit with your feet
make sure your feet are nice nice and firm on the floor again sitting up nice
and tall now your arms aren't pulling on the resistance band you're not shrugging all
you're doing is just holding onto it with your arms straight and then you're
just standing up like this excellent work now let's do that eight more times
guys keeping that chest up slowly sitting back down and let's go for one
good two excellent work straightening those hips squeezing those glutes
sitting back down excellent work sitting down let's go for
another six one excellent work guys keeping those arms straight chest up two
three
4 two to go up nice and tall 5 and last one 6 excellent work standing up tall
squeezing those glutes now slowly sitting back down letting go of the
resistance band taking a deep breath in and out excellent work with that exercise guys
that is a harder exercise it's a great exercise to work that lower body the
core and even get some upper body work in as well it's a functional exercise so
it's a great exercise that you can do to pick up that strength now sitting up
nice and tall in a chair bringing your legs in picking up the resistance band
holding onto the end and we're just going to work those arms now doing some
bicep curls so palms facing out and let's curl those arms up one great guys
2 3 4 5 6 7 8 9 and last one 10 excellent work shaking out those arms
taking a deep breath in and out so maintaining that upright posture keeping
your core nice and tight let's wrap the resistance bands around
our hands pulling up the slack that's it excellent work making sure you've got
the right tension now we're just going to do some shrugs an I don't know type
movement like this one excellent work making sure those
shoulders are back and down let's go for 9 more 2 3 4 5 up nice and high 6 7
8 let's go last one 9 excellent work now
letting go of that slack shaking out those arms taking a deep breath in and
out okay during these exercise guys I'm
going to get into each exercise one after the other but if you need more
rest pause the video and go through it at your own pace so the next exercise
we're going to do is similar to the first one but our legs are closer
together this time we want to make sure our knees are in line with our toes and
we're holding on to the resistance band we're sitting up nice and tall and we're
just going to stand up like this excellent work and we're going to do that
ten times sitting down nice and slow and let's go for one now if it's too hard
with the resistance band you can do it pushing off the arm rest of the chair or
you can just do it standing up with no resistance band so following along with me
guys let's keep going for ten and let's go five more one good two three four and
last one five excellent work you're gonna be feeling those legs working
let's shake out those legs keep holding on to the resistance band taking a deep
breath in and out okay what we're going to do now is place the resistance band
under our legs just like this keeping our feet nice and firm on the floor
what we're going to do is just push up into a shoulder press and we're going to do that
ten times let's go sitting up nice and tall one
keeping that core nice and tight two three four five excellent work guys let's go
five more six seven eight two to go nine and ten excellent work
taking a deep breath in and out okay now what we're going to do is place
the resistance band behind our body behind the chair as well what we're
going to do is sit up nice and tall like this and we're just going to push out to
the front so we're working that upper body the chest area more specifically
and we're going to go for ten let's go one two great work guys sitting up nice
and tall three keep that stomach tight four five six seven eight nine and last
one ten excellent work taking a deep breath in and out okay so now we're
gonna place the resistance band under our feet again both feet can be nice and
firm on the ground keeping that body upright we're just going to pull back
like this squeezing those shoulder blades together let's go for ten one two
squeeze those shoulder blades together sit up nice and tall three four five six
seven eight nine and last one ten excellent job guys taking that
resistance band out taking a deep breath in and out so for the next exercise I've
grabbed a thicker resistance band that's just to increase the tension because we're
going to be working our legs now and our legs are stronger than our upper
body and what we're going to do is place a loop on each handle so tie the
resistance band so there's a loop on each end so as you can see it looks like
this I've got a loop on one end and a smaller loop on the other end what I'm
going to do is stand up behind my chair and I'm going to place the smaller loop
underneath one chair leg and then I'm going to place the larger loop around
my ankle just like this now if you have trouble doing this guys get someone to help you
for safety reasons so now standing up nice and tall behind
your chair I'm just gonna bring this down a little bit what you want to do is
check the tension first so that's about perfect for me it's not too loose it's
not too tight so do the same thing play around with it until you get it to the
right tension now as you get better with these exercises you'll get a feel of it
and you know exactly what tension you should be working at so standing up
nice and tall behind your chair keeping that stomach tight holding on to your
chair we're gonna start with some hip extensions we're just going to bring the
leg back like this and we're gonna do that 10 times let's go one two three
four five six you'll feel those glutes working seven eight nine and last one
ten excellent work okay now turning side on just like this holding onto the
chair standing up nice and tall we're gonna bring that leg out directly to the side
like this let's go one two three putting weight on that chair so you're not
kicking the chair out four five six seven eight nine and last one ten excellent
work taking a deep breath in and out okay now you're standing up behind your chair
again nice and tall facing the chair I should say what you're going to do is just
bring that leg back like this and we're gonna go for ten let's go so bending at the knee
one two three four five six seven eight nine and last one ten excellent
job guys taking a deep breath in and out
okay now changing legs with that resistance band I'm just going to work
that other side now starting with the hip extensions standing up nice and
tall let's go for ten one two three four five
six seven eight nine and last one 10 excellent work now let's get
in to those knee extensions so bending that knee up behind us
one two three four five six seven eight two to go nine and last one ten excellent
work taking a deep breath in and out okay so I've just moved my chair over
so I'm facing you guys we're gonna stand up nice and tall next to our chair
putting weight on that chair we're going to do the leg swings out to the other side
this time keeping that stomach tight let's go for
ten one two three four making sure the toes are facing the front five six seven
eight two to go nine and last one ten excellent work guys taking a deep breath
in and out okay let's take that resistance
band off now off our chair also let's just finished off with some calf raises
standing up nice and tall behind our chair coming up onto the toes let's go
for ten one two three four five six seven eight nine and last one ten
excellent job guys taking a seat in your chair taking a deep breath in and out
again let's take a nice slow deep breath in and out
and we're all done for today guys that was a whole body strengthening
workout using a resistance band now it will take a bit to get used to these
exercises as I said start with a lighter resistance band make sure you learn
the exercise technique first then as you start to get better with these exercises
you can start to increase the tension of the resistance band I hope you enjoyed
that exercise video guys for more frequent or for more exercise videos
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you can ask all your questions there that's it from me guys
thanks again for following along I'll catch you next time