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

SEATED WORKOUTS

18 min Seated Functional strength with a band

This video is a seated workout using an exercise band.  If you are a beginner use a light band or you can do these exercises without a band at all. 

Strength and power is so important to maintain, especially for the older adult, as our muscles get a little smaller and we move a little slower as we age.  The exercise band is one of the best ways you can slow this process by building muscle and being able to move a little quicker, and there is no stress on the joints.

The class has a warm up, we work each muscle group x 2 times and we do 8 – 12 reps or what ever you can manage and we do some mobility and stretch to cool down.  Enjoy!

Equipment required: Exercise band and chair

Please read the exercise disclaimer below before beginning this workout. 

18 Min fun Seated walking with some boxing arms

This is a low intensity workout you can do at home in a chair.  A great workout if you are a beginner or an older adult that wants to exercise but may have issues with balance or an injury or disability.  We warm up and then we do legs and upper body getting that heart rate up with a little punching and various leg exercises.  Have some fun, get fit!!  It doesn’t matter your age or fitness, everyone can do some sort of exercise to help stay independent.  Enjoy!!  Annette

Equipment required: Chair and a smile

Please read the exercise disclaimer below before beginning this workout. 

8 min Low Intensity seated or standing workout

Today I have a seated or standing low intensity workout.  I am teaching Tony in this video the seated movement and I will be standing.  This video shows that no matter your age or fitness level we can all exercise and become fitter, but we may have to modify things a bit to start with.

We go through 6 exercises (following a warm up) one time through.  The video can be repeated as you become fitter over time,  and you may be able to repeat the exercises 2 to 3 times.

We hope you enjoy this video and I hope I can get Tony to help again in the future 🤍

Please read the exercise disclaimer below before beginning this workout. 

20 min Seated strength for active ageing

Here is a seated strength workout for all ages and abilities.  Increase mobility, improve balance, strength and power, agility, flexibility, aerobic fitness and look your best at any age.

Equipment required: Chair, light hand weights and a smile!

I recommend starting with light weights or no weights at all!  

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 and chair

Please read the exercise disclaimer below before beginning this workout. 

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 and chair

Please read the exercise disclaimer below before beginning this workout. 

10 Min Seated WALKING Workout

Join Annette for this 10 minute Seated Walking Workout.  Walking is one of the best exercises you can do, and great for all levels, but sometimes we are limited by mobility, balance, fitness, strength, mobility, disability or injury or even the weather.  This workout has a 3 min warm up,  and then 5 x 1 min of fun seated walking, and then 2 minutes of a Mobility Cool Down.  Grab a safe chair and walk along at your own pace, and enjoy

Equipment required: Chair

Please read the exercise disclaimer below before beginning this workout. 

15 MIN SEATED YOGA STRETCH AND QI GONG

 A combination of gentle Yoga stretches and some gentle Qi Gong, all done seated. A lovely low impact way to relax, unwind, regulate your breathing, increase your strength mobility, balance and we do some seated strengthening for the legs and core as well. Anyone can practice it – chronic conditions, weight issues, past injuries, disabilities. All exercises are performed slowly, gently with awareness and always stop or modify the exercise if you feel pain. I hope you enjoy this gentle exercise and it makes you feel happy and relaxed.

Equipment required: Dumbbells or exercise band and 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 activities, and make you strong to keep doing the things you love at any age.

Please read the exercise disclaimer below before beginning this workout. 

10 Min WALKING WORKOUT
LOW INTENSITY

Walking is a great exercise that you can do anywhere.  This is a low intensity 10 minute walking workout that you can do in the comfort of your home.  This is a great progression from my Seated Exercises and you can hold onto a chair if you have limited balance.

Workout – 3 min Warm Up Exercises, 5 x 1 min Walking On the Spot, 2 min Mobility Cool Down.

Work along at your own pace, make sure your space is safe from clutter, and stop if you feel pain or unwell.  Enjoy guys!!

 

Please read the exercise disclaimer below before beginning this workout. 

OUTDOOR WORKOUT FOR BEGINNERS AND INTERMEDIATE

I love to take my workouts outdoors into the fresh air and great with a friend.  No equipment needed as we use a park bench and I like to jog or walk between stations.  I have showed modifications of all exercises and many can be done inside as well using a chair or the kitchen bench is great.

Safety

Make sure you have a park that is safe and don’t do any of the exercises if you feel pain.  Stay hydrated…take a phone with you…enjoy!!

Please read the exercise disclaimer below before beginning this workout. 

18 min low intensity workout using your kitchen bench

This is a standing functional workout that you can do anywhere.  Full body with just 6 exercises in a circuit format 8 – 12 reps each exercise.  I do this one time through, but as you get stronger you can increase to 2 or 3 times through.

I use the kitchen bench and an exercise band.

I hope you enjoy this class to keep you strong with equipment you have at home.  Annette

Please read the exercise disclaimer below before beginning this workout. 

18 min low intensity walking workout at home

Walking is one of the best exercises you can do.  This workout takes many walking movements and puts them into a low intensity workout that you can do to music at home.

The workout includes a warm up and cool down and 10 x 1 minute of various low intensity movements great for fitness, balance, mobility, co ordination and flexibility as well.

So let’s give it a go today!

Please read the exercise disclaimer below before beginning this workout. 

INDOOR ROWER WORKOUTS

15 min 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. 

20min INDOOR ROWER intERVAL WORKOUT

Row along with Annette with one of her favorite workouts on the Rower.  This is a Fartlek session (interval session playing with speed at your own level).  This session is a great session if you have a base and want to get a little quicker and fitter. .  

5 min Warm Up and Drills

3 x 1 min hard 1 min easy

4 x 30 sec hard 30 sec easy

4 x 15 sec hard 15 sec easy

Cool Down

 

 

Equipment required: Rower

Please read the exercise disclaimer below before beginning this workout. 

TAI CHI and qi gong WORKOUTS for beginners

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 a great goal is to eventually be able to stand as your balance and strength improves.

I hope you enjoy.  Annette

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 is 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!  Annette

Please read the exercise disclaimer below before beginning this workout. 

20 min modified tai chi SEATED for beginners

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

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. 

20 min modified tai chi and
QI GONG 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 may include  regulate your breathing, increase mobility, improve strength, reduce stress, and gain confidence – likened to meditation with movement.

 

Breathe, relax and enjoy!  Annette

Please read the exercise disclaimer below before beginning this workout. 

20 min modified tai chi and
qi gong standing

This is a standing, modified Tai Chi and Qi Gong for beginners, seniors and a great progression from my seated classes.  A great way to learn some of the movements in the comfort of your home, and maybe build confidence to join some of the classes outside in the community.  You can hold a chair or sit at anytime.

Relax and unwind with this beautiful movement!  Annette  

Please read the exercise disclaimer below before beginning this workout. 

20 min modified tai chi SEATED for beginners

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 feel happy!

Please read the exercise disclaimer below before beginning this workout. 

18 min modified tai chi standing

This is a standing, modified Tai Chi  for beginners, seniors and a great progression from my seated classes.  This is a great way to learn some of the movements in the comfort of your home, and build confidence to join some of the classes outside in the community.  You can hold a chair or sit at anytime.

Relax, unwind and enjoy!  Annette  

 

Please read the exercise disclaimer below before beginning this workout. 

20 min seated qi gong for health

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. 
 

Qi Gong has uncomplicated movement with slow relaxed breathing and is suitable for everyone!!

This is the ultimate class that you can do at home helping to regulate your breathing, increase flexibility and mobility and you will feel calm and relaxed.

Breathe, Relax and Enjoy!

Please read the exercise disclaimer below before beginning this workout. 

20 min Beginners Qi Gong for Health - standing

This is a standing, modified Qi Gong great for everyone including beginners, seniors and a great progression from my seated classes.  This is a great way to learn some of the movements in the comfort of your home, and maybe build confidence to join some of the classes outside in the community.  You can hold a chair or sit at anytime.

Qi Gong has uncomplicated but effective movement using weight transfer through the legs as you regulate your breathing, increase flexibility and mobility and you will feel calm and relaxed.

Relax, unwind and Enjoy!  Annette  

 

Please read the exercise disclaimer below before beginning this workout. 

18 min seated qi gong for health

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 at home. 
 

Qi Gong has uncomplicated movement with slow relaxed breathing and is suitable for everyone – but talk to your GP if you are new to exercise.

Breathe, relax and enjoy meditation with movement with Qi Gong for health… Annette

Please read the exercise disclaimer below before beginning this workout. 

15 min Beginners Qi Gong for Health -standing

Standing with this class will strengthen legs and help your balance.  A great class for beginners that want to learn some simple movement or progress from seated movement to standing. 

Qi Gong has uncomplicated but effective movement using weight transfer through the legs as you regulate your breathing, increase flexibility and mobility and you will feel calm and relaxed.

Relax, unwind and enjoy meditation with movement with Qi Gong for health ..Annette

Please read the exercise disclaimer below before beginning this workout. 

18 min seated Tai Chi For seniors and beginners

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 at home. 
 

Annette teaches 4 exercises in this video, and then breaks it down to our own routine to practice at home and make your own to do any time.

Breathe, relax and enjoy meditation with movement with Annette 🤍

Please read the exercise disclaimer below before beginning this workout. 

15 min Beginners Tai Chi for everyone - standing

Standing with this class will strengthen legs and help your balance.  A great class for beginners that want to learn some simple movement or progress from seated movement to standing. 

Annette teaches 4 exercises in this video, and then breaks it down to our own routine to practice at home.

Relax, unwind and enjoy meditation with movement with Annette 🤍

Please read the exercise disclaimer below before beginning this workout.