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From YouTube: BCFit - Stand Up and Move
Description
Stand Up and Move is an exercise class for seniors/elderly and those just beginning to exercise. Join Elly, YWCA Instructor, as she guides you through exercises that are relatively easy but effective. This class will tone and strengthen your muscles, along with providing cardio/aerobic exercise.
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For more information about Buncombe County Government, visit http://www.buncombecounty.org/.
A
Hi
I'm
Ellie
from
the
YWCA
and
I
am
here
today
leading
stand
up
and
move
a
fitness
class
designed
for
seniors
and
those
just
beginning
to
start
to
exercise.
Today,
I
have
Josephine
Hall
and
Susan
Kagan
and
their
to
YWCA
members
and
they're
gonna
help
me
work
it
out.
Today
our
class
is
going
to
incorporate
some
cardio
as
well
as
muscle
toning.
A
So
after
the
warm-up
we're
going
to
go
into
our
leg,
workout,
then
we're
going
to
move
to
chest
and
arms
and
we're
gonna
end
on
the
floor
with
ABS
and
back
so
you're
going
to
need
mats
or
something
comfortable
to
lay
on
a
band,
but
that's
optional.
You
don't
have
to
use
the
band
and
weights,
but
instead
of
weights,
you
are
welcome
to
use
canned
goods
or
any
type
of
household
items
that
might
be
more
readily
available.
All
right
you
ready
to
get
started
hit
it
just
start
walking
in
place.
A
A
A
A
A
A
Great
four,
three
to
and
one
good
job
you
guys,
if
you
can
grab
your
weights,
we're
gonna
go
straight
into
legs,
that's
right!
So,
for
this
leg,
workout
I'm
gonna
have
Josephine
using
the
weights,
placing
them
on
her
shoulders
and
I'm.
Really
gonna
have
Susan
not
using
the
weights
just
to
show
how
you
really
need
to
listen
to
your
body
and
it's
completely
fine,
not
to
use
the
weights
all
right,
we're
gonna,
start
down
and
up
again
watch
this
needs
Papa.
This
toes
face
forward,
making
sure
your
knees
are
going
over.
Your
toes
great.
A
A
A
All
right
so
we're
gonna
do
another
exercise,
but
this
time
we're
not
focusing
on
the
same
area
of
the
lake
it'll,
be
on
the
side
so
place
that
band
underneath
your
feet,
pull
it
up
to
about
shoulder
height
or
keep
it
down
here
at
hip
height
and
we're
gonna
start
just
by
walking
from
side
to
side
with
that
band
and
slow
steps.
So
just
out
out
together,
yeah.
B
A
A
Back
three
eight
seven
sit
five,
four,
three
two
and
one
right
here,
fast,
eight,
seven,
six,
five,
four,
three,
two
one,
eight,
seven,
six,
five,
four
three
two
and
one
perfect:
that
is
the
rate
I
know
I'm
feeling
it
so
I
know
you
guys
are
feeling
it
to
put
up
those
bands
and
grab
your
weights
or
cans
of
soup.
We're
gonna
move
to
arms
all
right.
So,
throughout
this
arm,
workout
we're
going
to
be
keeping
up
a
steady,
walk
in
place
the
whole
time
so
we'll
be
working
our
cardio
as
well
as
working
our
muscles.
A
A
B
B
A
A
A
B
B
B
B
B
B
A
Perfect,
go
ahead,
sit
down
on
your
mat
and
we're
gonna,
always
right
before
I
begin
my
ab
workouts
to
work
out
my
back,
because
your
back
is
a
support
system
for
your
out
yeah.
That's
totally
fine!
So
we're
gonna
start
off
flying
back
home
to
our
mat
and
I.
Want
you
to
place
your
hands
underneath
your
glutes
just
to
give
yourself
some
extra
support
and
we're
gonna
move
our
legs
coming
out.
Alternates
I'm,
like
a
bicycle
perfect,
just
like
that.
You're
gonna
have
your
feet
flexed
so
toes
pointing
towards
the
ceiling
good
job.
A
A
A
A
A
A
A
A
A
For
three
to
and
one
perfect
we're
gonna
go
straight
into
abs.
You
guys
just
great
with
back
I'm,
really
impressed
so
for
apps.
We're
gonna
sit
back
down
on
our
mat
just
normally
on
our
glutes
and
we're
gonna
do
something
called
a
VI.
So
the
up
is
when
you're
gonna
bring
your
legs
up
with
your
arms
normal
via
its
completely
extended
we're
gonna.
Try
to
do
the
modified
version
to
really
isolate
our
ass,
so
place
your
hands
right
behind
your
back
perfect.
Just
like
that.