Chair Aerobics/ Strength/Stre tch/Core/Full Body

on to the Finishing Line Team, I encourage you to scroll down this page and find the Fitness Video's that work best for you....Let's Keep Going...

Let's Welcome January and get fit together...Let's be the healthiest we can be 1 day at a time! Together

Let's Make December Fantastic with Meeting our Goals 1 step and 1 day at a time....

With Crossing Over the Finishing Line Together...

I stand with you cheering you on your journey, and keep up the fantastic work

Edited by: JUDITH316 at: 11/27/2018 (06:15)

Cheering you on for a Fantastic Week Team...

Team

How is everyone doing?? Hope you are staying on track, let's Together...

Let's

Have a Great Day ahead....

Evening Hello Team

We are on the eve of a brand new month, let's keep pushing ahead and keep sparking on together. I encourage you to try out some of the exercises I have posted below. Let's get Fit and Strong together....

How's everyone doing, hope you are able to meet your goals and keep up with the fitness exercises you are choosing... as always I cheer you on your journey!!!

Together...

Hope you are all keeping up with your daily fitness, you decide on what. exercises you want to do and how many minutes you do but please do something, even 10 minutes is a good start with beginning off slow building up to a longer session.. You will feel so much better for doing this...

Let's raise the bar together to our personal best and be all that we are wishing to be....We CAN together 1 step at a time....So, are you ready to join me and be the best you can be?? Let's Do It....

Wonderful encouragement - I went and did it too!! could do all the moves except twisting the back - chair exercises are so important for me but I get discouraged easily - the morning music for hope and healing that I found helped my spirits and attitude. Thankful!!!

For those who have any mobility issues and can't exercise on a mat or on your feet give the following routine a try: Follow the 11 minute seated cardio workout..this is a spark people workout video with Coach Nicole...try it, I did and it is great...

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1701

A great upper body workout video 9 minutes with Coach Nicole using hand weights

www.sparkpeople.com/resource/videos-
de
tail.asp?video=39

Abdominal & Core Exercises

www.youtube.com/watch?v=SOQCA3RsHH0&
am
p;list=PL8F161074E97A6E9D

Another chair exercise for you...here's the link..you can modify any of these exercises to your needs..I do both of these exercises one after the other...I generally do Chicken Fat Chair Exercise followed by these 2 along with my regular regime`...All these exercises are added ones that I do with some spark people exercises that are posted on line for us to do...I like Coach Nicole's video's and follow along with her most days...

www.youtube.com/watch?v=F_59zw8144s&
am
p;feature=related 1.5 minutes


www.youtube.com/watch?v=hitp2WoUPac&
am
p;feature=related 1 minute

Here is another Seated Leg Body Exercise for Strengthening

Starting Position

Begin seated in a chair, feet flat in front of you, palms grasping chair edge at sides or front.

Action

EXHALE: Keeping left foot planted and upper body still, extend the right leg (bending from the knee) until it is parallel with the floor. Hold here for 2 counts and then (optional) pulse up and down for 3 counts (not shown).

INHALE: Bend knee to lower right leg back to floor to complete one rep. Complete all reps on one side and switch.

Special Instructions
Perform exercise very slowly and with control. Concentrate on flexing the leg muscles.

Muscles Worked: Quads

Here's another for those who are recovering from a spinal injury, again one can modify, some can only use arms and some can only use legs and some have use of both, however you modify it is up to you, so it works for you...

www.youtube.com/watch?v=-1y3oly6V4Y&
am
p;feature=related 7.47 minutes

Here is one that I use, Chair Marching video...I have modified it some to make it work for me, but it is fun and gets you moving...hope you give this one and others a try that I've posted here in this new forum..

www.youtube.com/watch?v=c3NDzgqjfyU&
am
p;feature=related 7.20 minutes

Here is my favorite Chair aerobics, Chicken Fat Chair Exercise, it's fun and gets you moving your body...


www.youtube.com/watch?v=RrEZjowZWGo&
am
p;feature=related 6.11 minutes

I copied and pasted some exercises from Coach Nicole from her Desk Video's, Steps 1 thru to 10

Hope you enjoy....Let's Get Fitter together....

1. Seated Hip Flexor & Extension

15 reps

Sit tall on your chair, feet flat on the floor, hands grasping the sides of the chair, facing forward. Lift your right knee up (so your thigh is raised off of the chair) and extend your leg, toes pointing towards the ceiling. Bend at the knee and lower the thigh back down to complete one rep.

Exhale as you lift and extend your leg and inhale as you bend and lower your leg.

Repeat all reps on the right leg and then do this exercise on your left side.

2. Seated Knee Lifts

15 reps

Sit at the front edge of your chair, hands grasping the sides of the chair. Keeping the spine straight, lean back until you feel your abs engage. Keeping the knees bent and legs together, lift your knees up towards your chest and slowly lower them back down

Make sure you're not leaning into your chair back. Keep your abs pulled in tight and your torso still.

Exhale as you lift the legs up and inhale as you lower them down.

3. Seated Side Bends

12 reps

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and place your hands next to your ears, elbows bent. Moving from the waist, bend down to the right, bring it back up, and then bend down to the left, focusing on the obliques on the sides of the waist.

Keep your head and neck in line with the spine.

Exhale as you sit back up and inhale as you bend to the side.

4. Shoulder Roll Stretch

4 reps

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and roll (circle) your shoulders forward.

Breathe deeply.

Repeat shoulder circles in opposite direction (rolling shoulders back) before moving to next stretch.

5. Shoulder Stretch

Hold for 10-30 seconds

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and bring your left arm across your chest, holding it below the elbow.

Keep the shoulders relaxed down and away from your ears.

Breathe deeply. Repeat on opposite side.

6. Overhead Triceps Stretch

Hold for 10-30 seconds

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and bring your left arm overhead, placing the palm on the center of your back and supporting the elbow in your right hand.

Breathe deeply. Repeat on opposite side.

7. Upper Back Stretch

Hold for 10-30 seconds

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Engage the abs and extend your arms up toward the ceiling. As you squeeze your shoulder blades together, pull the elbows down and back.

Hold the stretch and breathe deeply. Repeat one more time.

8. Neck & Chest Stretch

Hold for 10-30 seconds

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Lace your fingers behind your back, straightening the arms the best you can and opening up the chest. Relax your chin down towards your chest.

Breathe deeply.

9. Spine Stretch

Hold for 10-30 seconds

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Lace your fingers in front of you, scoop your abs in and round your spine back, keeping the shoulders relaxed down.

Breathe deeply.

10. Neck Stretches

Hold each for 10-30 seconds.

Sit tall on your chair, feet flat on the floor, without leaning into your chair back. Relax your chin down towards your chest and hold.

Lift chin up towards the ceiling and hold.

Bring head forward and tilt right ear towards right shoulder and hold.

Bring head up and tilt to the opposite (left) side and hold.

Breathe deeply throughout your stretches.

I encourage you to click onto any of the following exercises that will take you thru step by step for a full body workout. There are Chair aerobics, exercises using hand weights, strength and stretching fitness, core and fitness video's that Coach Nicole will take you thru for a healthier and stronger you... Let's go for it and raise the bar and aim for a healthier body 1 step at a time.. Together...