It’s Your Choice: Strength, Balance and Aerobic Exercise

It’s Your Choice: Strength, Balance and Aerobic Exercise


now we’re into the main body of our
exercise program here’s where we emphasize strength
balance and aerobics remember during the aerobics portion that you
want to work out at a moderate or somewhat strong pace
there will be three choices of how you want to do each exercise so it’s your choice just go with it and
have some fun all right let’s start by marching get those knees really high get those arms really high remember if it is difficult to lift your legs just like Adrian in the purple you can swing
those arms good keep marching nice and high that’s it good get ready to tap your heels and bend
those elbows ready here we go and tap good pump those elbows all right! nice work good keep it going keep breathing that’s it good get ready for some hamstring curls and curl good you’re pinching those shoulder blades together at the
back staying nice and tall and just bring that heel back as far as
you can if you’re finding the pace or the
transitions between each exercise too fast don’t worry it
will get easier with practice that’s it good get ready for our next exercise wer’re gonna kick and
punch get ready and punch punch punch good kick that heel out far in front of you that’s it keep moving alright kick and punch kick and punch good work alrighty get ready for the last one those jumping jacks here we go reaching those arms nice and wide and high kicking your legs out
to the side the best you can nice work wide jump jump good job that’s it keep going keep breathing that’s it almost there keep it going alright get ready to bring it back
down to a nice slow march good work everybody now
we’re on to the strengthening part for the hip and thigh builder level A will practice squats from standing
Level B will stand up and sit down on the chair and C will practice lifting off from the
chair get ready go stand up good and sit down slowly to make lifting off your
chair easier come close to the edge of your seat and
place your feet well underneath your chair everybody keep your back straight and bring your shoulders over your feet as you lift off and up and sit down level a squat and pretend to sit in a chair but
don’t actually sit down stand up good bring it down with control and for Level C if lifting your hips like
this is difficult practice reaching forward as far as you safely can and feel your thigh muscles get active for B and C you can use your hands to help as
needed by pushing on your chair or on your
thighs good lift up try to keep equal weight on
both feet and lower with control good job everybody lift up and lower back down nice work for the next exercise level a and b will
stand behind a chair and c will be seated lift your leg to
the side as high as you can or if seated like level c is keep your
feet together and separate your knees as wide as possible you can use your hands if you need to move
out move in for A&B switch to the other leg lift up and out if it’s difficult to lift
your leg out or to keep the knee straight it’s still beneficial to slide the leg out
to the side like b in yellow is doing good job stay in your positions for the next
exercise heel and toe raises whether you’re sitting or standing press up
onto your toes raising your heels as high as you can then rock back to your heels and lift your
toes as high as you can if you’re using a chair to help
balance you in standing hold on as lightly as possible stay tall and
don’t let your hips rock back and forth too much good lift those toes and now lift your heels reach for the sky level a switch legs good keep going one leg may not move as
much as the other just do the best you can good lift your heels and now lift your toes good lift your heels up high back on your heels lifting those toes good lift good job everybody we’re back to the hip
and thigh builder the first two exercises are very
important so we’re going to do another set level a will practice squats from standing
b in yellow will stand up and sit down on the chair and c will practice lifting off from
the chair before you stand position your feet under your knees ready lift off or stand up and sit down with control good let’s do it again stand up or lift up and go back down good throughout this exercise keep your back
straight and don’t let it round and bring your shoulders forward to get
the lift off from your bottom keep going lift up good and back down remember for c if lifting your hips is
difficult practice reaching forward as safely as you can and feel your thigh
muscles working good and everybody try to keep equal weight in both of your feet good and lower back down with control lift up you can do it everybody lift and slowly lower back down good job now it’s time for the second set of
legs out and in level a and b will stand behind a chair and c
will be seated for those seated open and close your knees
like a clam otherwise lift your leg high and out to the side for A&B keep your kneecap pointed
straight forward and keep the knee straight if you can lift up and down good switch to the other side lift hold
on as lightly as you can to the chair and stay tall in your supporting leg don’t let your hip poke out to the
side hold lightly and lead with your heel as you lift out and down
good let’s do another set of aerobics it’s important to strengthen your heart
muscle too keep going at a moderate to somewhat strong pace to gently increase your heart rate build
up your energy level and relieve stress all right let’s start by marching if it is difficult to lift your leg just like
Adrian in the purple you can swing those arms good keep marching nice and high that’s it good get ready to tap your heels and bend those elbows ready here we go
and tap good pump those elbow all right nice work good keep it going keep breathing that’s it good get ready for some hamstring curls curl good you’re pinching those shoulder blades
together at the back staying nice and tall and bring that heel back as far as you can if you find it difficult to move one or both
of your legs at this pace use just one leg as ahuvah in yellow
is doing or only your arms alright get ready for our next exercise we’re going to kick and punch ready and punch punch punch punch good kick that heel out far in front of you try to kick that leg in the air but it’s okay to tap your heel on the floor too as A is doing And kick and punch kick and punch good work alrighty ready for the last one those jumping
jacks here we go and good reaching those arms nice and wide and high kicking your legs out to the side as best you can nice work
wide jump jump good job that’s it keep going keep breathing that’s it almost there keep it going alright get ready to
bring it back down to a nice slow march okay go easier now and let your heart rate slow down and let’s do some more strengthening all levels are working on squeezing the
shoulder blades together the a and b version starts by bending forward at the hips and squeeze your shoulder blades
together good keep your back straight and your tummy tight bring your hands together in
front of you good and pull your elbows back and trace
the sides of a triangle with your hands Adrian in level c stays sitting tall start with hands on your thighs bring
elbows back and squeeze the shoulder blades together keep
your back straight and your tummy tight pull those elbows back and release good keep going squeeze the shoulder blades and release your arms forward this
exercise is so important for the health of your shoulders and your upper body good bring your elbows back draw the
shoulder blades together and release nice work stay in your positions for
the next exercise but those following Monica in green may want to stand behind a
chair for balance for A bend one knee back behind you keep the thighs together and parallel don’t
let the working knee sneak forward level B is bending the knee back
sliding it underneath her chair keep the body still and try to isolate
the exercise to the thigh muscles good lift bend and lower everybody switch legs if moving the knee is difficult you can
exercise the same muscle the way level c in purple is doing place the heel somewhat in front and dig
the heel back down into the floor contract it and release it good contract and release good switch legs again bend your knee keeping those thighs together or slide
it as far back under the chair as you can good bend and release bend it as far as you can good and slowly back down pull back on that heel and dig it into the
floor feel those hamstrings working good switch again to the other side lift and lower bend bend bend and lower back down good this exercise strengthens the big
hamstring muscle at the back of the thigh feel those hamstrings working good bend and release use whatever support you need in the
next exercise level B is using two chairs but hold on as lightly
as possible to give your balance system a workout too if you are remaining seated plant your
feet firmly on the floor and place them a little more forward if you need stability reach or lunge into the 6 points of the star three on each side
across the right limb arm or leg across the center then lunge or reach in the forward
diagonal good good we’re gonna go back on the diagonal
and and back into the middle continue on the same side to the
backward diagonal now we’re going on the forward diagonal and we’re going to cross the midline
and get ready to switch to the other side reach or lunge your left arm or leg across
the center and lunge or reach into the forward diagonal back in to the backward diagonal and we’re gonna reverse direction go
back there again on the same side good now we’re going to the forward diagonal and across the midline reach or step good keep your back tall do not round
let’s go again and remember to only hold onto the chair
as needed good reach or step as far as you safely can now forward on the diagonal good and cross the midline reach across good the other leg across the midline reach to the forward diagonal backwards on the diagonal and reverse again starting at the back
step reach back to the middle forward on the diagonal and last time across the midline good job now we’re going back to
aerobics we need to raise that heart rate again
doing aerobics increases your energy for activity and will make you feel much less fatigued
alright let’s start by marching if you find the paces of these exercise a bit
fast feel free to slow down and work at a
pace that’s right for you just try your best to keep moving and
remember to stay hydrated having a water bottle handy is a great
idea keep marching nice and high that’s it good get ready to tap your heels and bend those elbows ready here we go and
tap good pump those elbows alright nice work good keep it going keep breathing that’s it good get ready for some hamstring curls good you’re pinching those shoulder blades
together at the back nice and tall just bring that heel back as far as you can up good don’t forget to breathe good that’s it get ready for our next exercise kick and punch ready and punch punch punch punch good kick that heel out far in front of you
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that’s it keep movin alright kick and punch kick and punch good work alrighty ready for the last one those jumping jacks here we go and out and out good reaching those arms nice and wide and high remember to monitor your rate of perceived exertion using the scale included in the insert of this DVD you should feel like you’re working at about a 3 to 4 out of 10 keep breathing that’s it almost there keep it going alright get ready to
bring it back down to a nice slow march okay now slow it down ease off a little we’re going to go on to some more strengthening
it’s your choice to do this next exercise for your core muscles lying on
your back with your knees bent or seated well forward at the front of
your chair levels b and c are doing sit backs round your back to a c shape
and hold this position as you slowly recline back until you touch the chair
and pull forward to the starting position if you can transfer easily to the floor
another option is level a doing a partial sit up on the floor with your head supported in your hands
with your back to the floor and curl in the middle lifting your
head and shoulders off the floor good back down and repeat for B and C stay in that
C curve the whole time sit back and pull forward feeling those abs working no matter which version you choose in this
exercise sit ups or sit backs you’ll get a good ab work out keep going everybody good job alright level a is now on hands and knees level b is
standing with a chair for support and level c is seated levels a and b lift
the arm and leg opposite to each other reach up and back as high as you can and lower good keep going feel the work in your back
shoulders and hips lower down level c reach one arm up and the
other arm back as far as you can and feel the activity in your shoulders and back good change sides now if you’re working along with yellow hold
onto the chair as lightly as you can to feel balanced and stable and if it’s too
hard to lift the leg you can slide it out to keep the muscles
active good reach your limbs far away from each other
and release if you’re on your hands and knees and
have wrist discomfort you can place a rolled-up towel under your hands like level a in green keep your tummy
muscles tight to hold you together in your core and lower reach up and lower good this is a great exercise to
tone up the extensor muscles in your back and limbs good stay balanced even as
you lift as high as you can good switch to the other side again reach lift keep your chin tucked in and don’t
overarch your neck is everybody still breathing good reach reach reach reach and lower back down nice work good lift and lower with control level a stay on your hands and knees but
now with your knee somewhat behind your hips level B stand facing a wall and for c stay seated with your hand on your arm rest
or the chair seat a and b place your hands underneath your shoulders
lower your body to the floor or to the wall good and push back out keep your body
straight as a board as you lower in good and try not to bend at
the hips lower down push back up staying as straight as you
can level c push through your hands and lift
your hips as much as possible off the chair good push-up lift lift lift and release back down everybody feel those
chest shoulders and arm muscles working hard good job let’s finish off with the fourth round of aerobics they’re so important for heart lung and
muscle health it increases the size of your energy bank everyday
activities will seem easier after this all right let’s
start by marching if you’re getting too warm slow down or
take a break and try to cool yourself down a bit by
drinking cold water or placing a cool cloth on the back of
your neck good keep marching nice and high that’s it good get ready to tap your heels and bend
those elbows ready here we go and tap good pump those elbows alright nice work good keep it going keep breathing that’s it good get ready for some hamstring curls curl curl good you’re pinching those shoulder blades together at the back staying nice and
tall just bring that heel back as far as you can good don’t forget to breathe good that’s it get ready for our next exercise we’re going to kick and punch ready and punch punch punch
try to build 20 minutes of aerobic activity into your exercise program at least three times per week this will help you to improve your aerobic fitness which will give you more energy to do other things you enjoy as well as improve your overall health good work alrighty ready for the last ones those
jumping jacks out and out good reaching those arms nice and wide and high kicking your legs out to the side the best you can nice work wide jump jump good job that’s it keep going
keep breathing that’s it
almost there keep it going alright get ready to bring
it back down let’s start bringing our heart rate down good really slowing it down whew nice work you did a really great job alright really slow it down reach to the side reach reach reach good that’s it last one and bring it in nice we’ll just finish it off with some gentle
stretching reaching up to the sky down with the other hand a
slight lean oh that feels good after all that hard
work okay reach up reach down stretch and bring it back in let’s do another one of those reach up stretch nice and the other side good alright now bring it in we’re going to finish
up with those nice cleansing breaths inhale reach up exhale bring it down another one inhale good down one more inhale and exhale nice work everybody it’s a good
idea to move on with us now to the cooldown