LET'S HAVE SOME FUN! TRY THESE FREE WORKOUT VIDEOS

SEATED WORKOUTS

19 Min Seated functional Workout

Annette takes you through a full body work out all seated. This is great for those with limited mobility, and a great goal would eventually be able to do the exercises standing or while holding a chair. This is a base to start your exercise program, and it is recommended we do strength at least twice per week. As a beginner you would try to do this 1 time through and increase reps or sets as you become stronger to eventually reach 3 sets of each muscle group 8 – 12 Reps. You could use this one video for about 4 weeks before moving onto to another workout to challenge you.

Equipment required: Exercise band & chair

Please read the exercise disclaimer below before beginning this workout. 

20 min Seated Functional Routine

Join Annette for a 20 minute Seated Exercise Class using an exercise band and hand weights or cans out of your cupboard. These are functional exercises to help you get started to being stronger and more mobile and independent and hopefully, over time, work up to doing the exercises standing or holding a chair. In the video we do 1 set of each exercise, but over time you may build up to 2 to 3 sets of the exercises and an increase in weights as you become stronger.

Equipment required: Dumbbells or exercise band & chair

Please read the exercise disclaimer below before beginning this workout. 

FUNCTIONAL WORKOUTS

18 Min Functional full body Workout

This is a Level 1 to 2 workout, which is a great start if you are new to exercise as you can work at your own pace from seated to standing over time. I show seated and standing options so that you can progress with this video.

Equipment required: Exercise band, dumbbells / free weight and chair

Please read the exercise disclaimer below before beginning this workout. 

15 Min Functional Legs Workout

This is a great workout for you if you have progressed from seated exercises or holding a chair to being able to stand without support. These are compound exercises, which mean they work lots of muscles including the core, which make them very functional for many day to day

Please read the exercise disclaimer below before beginning this workout. 

18 min at home circuit workout

This is a standing functional workout that you can do anywhere.  A full body workout with just 6 exercises in a circuit format 8 – 12 reps each exercise.  I do this circuit 1 time through, but as you get stronger you can increase up to 2 or 3 times through.  I use my kitchen bench and an exercise band but you can use free weights or a couple of drink bottles filled with water.  

Please read the exercise disclaimer below before beginning this workout. 

INDOOR ROWER WORKOUTS

INDOOR ROWER INTRODUCTION

The Indoor Rower is Annette’s favourite piece of equipment, not only for athletes, but beginners and all ages including seniors. This is a very relaxed introduction to the stroke and drills teaching each part of the stroke and you get a workout at the same time.

Equipment required: Rower

Please read the exercise disclaimer below before beginning this workout. 

TAI CHI WORKOUTS

17 min modified Tai Chi seated

There are many benefits of Tai Chi and Qi Gong including improve muscle strength, mobility, balance, co-ordination, help regulate the breathing, reduce stress, and gain confidence.

This is a seated modified version for those with limited mobility and balance and can be done all seated, and a great goal for some is to eventually be able to stand as your balance and strength improves.

I hope you enjoy.

Please read the exercise disclaimer below before beginning this workout. 

20 min modified tai ch stand

This is a modified standing Tai Chi which can also be done seated or by holding a chair.  A great progression from my seated classes. An achievable goal may be to improve your balance and confidence to join some of the more advanced classes held in parks and halls around the community.
 
Tai Chi is likened to meditation with movement.
Enjoy!

Please read the exercise disclaimer below before beginning this workout. 

20 min modified tai ch SEATED

This is a seated, modified version for those with limited mobility, balance or you may just like to learn some of the movement in the safety of your chair.  

Benefits of Tai Chi include regulate your breathing, increase mobility, improve strength, reduce stress, and gain confidence – likened to meditation with movement.


Breathe, Relax and Enjoy!

Please read the exercise disclaimer below before beginning this workout. 

20 min fun tai chi seated with a ball/balloon

This is a seated, modified version for those with limited mobility, balance or you may just like to learn some of the movement in the safety of your chair.  Today I have incorporated a balloon, or ball and in my classes I use an aromatherapy Chiball which is a fun way to enjoy the benefits of Tai Chi.  Hold the ball softy and flow through the movement…..  

 

Breathe, Relax and Enjoy!

Please read the exercise disclaimer below before beginning this workout.