G'day everyone welcome back to
another exercise video what we're going
to go through today is a great little
workout it goes for roughly 10 to 15
minutes I usually have a rough idea of
what I'm going to do but today I'm just
gonna make it up as I go
but I will promise you it is going to be a
good workout now before I get into it
make sure you do one of the warm-up
videos which I'll pop a link to up
here in the corner and today's exercise
video is going to be both a seated and
standing exercise video so when
you're ready once you've done your
warmup let's get into it we're gonna start by
marching on the spot for 30 seconds so
sitting up nice and tall let's get that
heart rate up
so moving those legs moving those arms
following along with me
getting everything moving
that's it guys
following along
we got 20
seconds to go now let's pick up the speed a
little bit
keeping those legs moving a bit faster
moving those arms a little bit faster
that's it and let's go for five
four
three
two
and one
excellent work taking a deep breath in
and out
okay now let's just do some
punching out to the front so following along with me
let's go sitting up tall
and one
two
one
two
one
two
one
two
one
two
one
two
excellent work let's keep that going
pushing out with me
let's pick it up
a bit faster punches
just going one
after the other maintaining that upright
posture don't slouch over
excellent work
let's punch up
and five
four
three
two
and last one - one
excellent work shaking out those arms
taking a deep breath in
and out
sitting back in your chair
just gonna do some leg raises lifting up
straightening that leg
let's go for five each side now - one
two
three
maintain a steady breath
throughout this exercise guys don't hold your
breath
excellent work and last one great
great work sitting forward in your chair
shaking out
your arms taking a deep breath in
and out
okay let's do some bicep curls now
let's go for ten
one
two
three
four
five
six
seven
eight
nine
and last one ten
excellent work shaking out those arms
taking a deep breath in
and out
okay let's sit back in our chair in the
middle of the chair
you're gonna hold onto our armrests if you don't have armrests just holding onto the front of the chair
and we're working those triceps the
muscles in the back of our arms
we're pushing up straightening the elbows
coming down let's go for 10
one
slow down
two - pushing through your arms completely
three
four
five
six
seven
eight
nine
and last one
ten
excellent work guys shaking
out those arms taking a deep breath in
and out
okay let's work the muscles in
the back of our legs the calves
coming up nice and high onto those toes let's go for ten
one
two
three
four
five - and now what we're going to
do we're gonna push down with our
hands we're gonna come up onto those toes
we're gonna push down with our 
hands for 3 seconds
one
two
three
and coming back down again we're coming up onto
those toes keeping up on those toes
whilst we're pushing down with our hands
and
three
two
and one
excellent work let's go again
coming up pushing down with those hands
three
two
and one
let's go again coming up
three
two
and one
coming down
and again coming up
three
two
and one
excellent work shaking out those legs now
now what we're going to do is a sit to stand
we're gonna put our hands on the armrests
we're gonna come up into the stand
position and then we're going to come down
so we're coming all the way up let's go for five
one
sitting down nice and slow
two
three
four
last one
five - excellent work sitting down
nice and slow
let's shake out those legs
let's take a deep breath in
and out
okay
what we're gonna do now we're going to
push up into the standing position once
we're in this position we're going to
slowly sit down to halfway so we got the bend
in the knees I'm just going to hold this position
for five
four
three
two
one
now we're gonna sit down we're gonna do that
five times from now following along with
me let's go standing up
we're gonna come down
bending those knees
five
four
three
two
and one sitting back reaching
for the armrests slowly sitting down again
we're gonna come up
we're gonna hold for five - four seconds this time
four
three
two
and one
slowly coming down
again let's stand up
great work and we're gonna bend the knees
stand here for three seconds three
two
and one coming down
again pushing up
straighten the hip straighten the knees
bending those knees holding for two seconds
one
and two
reaching for the
armrests coming down and let's go one more
coming up all the way up holding for one
second reaching for the armrests coming
down excellent work guys let's shake out
those legs
okay now we're gonna work the
arms again we've got our arms in front
of us just like this keeping them
straight our thumbs and facing the front
we're gonna come up to 90 degrees bring
it down and again coming up to 90
degrees let's hold for five seconds
five
four
three
two
and one - bringing it down let's come all the way up
excellent work and come down
again let's come to 90 degrees hold for five seconds
five
four
three
two
one -
excellent work come down let's come all the way up
and come down
we're gonna
come up to 90 degrees hold for five seconds
five
four
three
two
one
and come down
we're going to come all the way up
and come down and let's go once more
coming up to 90 degrees
five
four
three
two
one
and slowly coming down taking a
deep breath in
and out
okay let's get into some calf raises now we're gonna do eight this time we're coming up
onto those toes we're coming down and let's
go one
two
three
four
five
six
seven
and last one
eight
excellent work sitting in
the middle of the chair bringing your feet
out a little bit in front now we're
gonna lift up those toes so doing some
toe raises let's go for eight
one
two
three
four
five
six
seven
and last one
eight
excellent work shaking out those legs
taking a deep breath in
and out
okay let's keep our chest up our back straight let's
lean forward slightly we're gonna place
our arms down in front like this we're
gonna squeeze our shoulder blades
together let's go for ten
one
two
three
four
five
six
seven
eight
nine
and last one
ten
excellent work bring those arms down siting
back
take a deep breath in
and out
okay what we're gonna do now is stand
behind our chair
once you're behind your chair standing up nice and tall we're gonna do some squats now so sitting back
and  then coming up we're going to go for
eight let's go
one
two
three
four
five
six
seven
and last one
eight
excellent work shake out those legs
taking a deep breath in
and out okay
let's do some hip abductions now so bringing
the leg out to the side bringing it back in
toes are facing the front let's go for eight
one
two
three
four
five
six
seven
and eight
excellent work changing sides
and let's
go for eight
standing up tall hand on
your chair toes facing the front
one
two
three
four
five
six
seven
and last one
eight - excellent work shake out those
legs
taking a deep breath in
and out
okay let's do some balance work now we're gonna
hold on to our chair with one hand we're
gonna stand on one leg now if you can
take your hand off take your hand off
for this video I'm going to hold on to
the chair you are still working your
balance doing this because you're
working the muscles in those in the in
your lower leg getting them stronger but also
working your balance as well so let's
hold this for 30 seconds
following along with me
standing that upright posture
excellent work
so keeping
that leg straight
great job
how about for the last ten seconds we take our hand off
and we hold this position
do your best
and
five
four
three
two
and one
excellent work shaking out those legs
taking a deep breath in
and out
okay holding onto your chair
standing on that other leg now we're gonna hold for 30 seconds
standing up tall
let's hold this position
excellent work guys we're gonna do
the last ten seconds again without holding on
we're gonna do that in five
four
three
two
and one
taking your hand off the chair
concentrating on what you're
doing holding the position
and five
four
three
two
and one
excellent work shaking out
those legs
okay taking a seat in your chair let's sit up nice and tall
in our chair
doing some shoulder rolls back
five
four
three
two
last one
one
excellent work let's bring our arms out by our side
squeeze those shoulder
blades together
gonna hold this for twenty seconds
making sure you're not holding your breath
let's go - ten
nine
eight
seven
six
five
four
three
two
and one
excellent work taking another big deep
breath in
and a slow gentle relaxing breath out
and we're all done for today guys I
hope you enjoyed that workout now if you
did like that workout make sure you
press the like button and for regular
exercise videos for seniors to help you
improve your health and fitness
subscribe to this channel I'll catch you
soon for another exercise video guys
I'll see you there
