City of Clearwater, Florida Aging Well Center, 29 Sep 2020

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From YouTube: Virtual Cardio Fit at Coachman Ridge presented by the Aging Well Center

Description

Debra will guide viewers through a high-impact cardio workout at Clearwater’s Coachman Ridge Park.

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Good morning, this is deborah: I'm from the city of clearwater aging wealth center and we're going to do a little bit of cardio a little bit of stretching a little bit of muscle work. So just let's march in place, get our bodies warmed up.

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Nice deep breaths into you, exhale inhale exhale one more time and release legs apart shoulders.

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Let's step side to side.

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Push push forward, breathe in.

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Let's lift our feet back that knee.

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Biceps up and down.

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Release inhale exhale lunges, one side to the other.

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Let's get the arms into it,.

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Keep going gonna feel this in your legs.

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And release both feet forward just one side: the lunge stretching out the inside of the thigh. Just a gentle pulse.

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And once more on each side and release legs are still apart. Feet are forward, we're just going to twist side to side working the.

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Waist, let's double it.

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Hips stay forward you're just twisting at the waist abs are in.

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Inhale exhale inhale exhale, one more time, inhale and exhale come to the center of march.

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Let's get up on our tippy toes and march work in those calves.

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And release one foot forward: one foot back lunge back legs knee is bent up and down.

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Other way, other side up and down breathing.

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And release, let's stretch out our calves, bring one leg back. That leg is straight and forward foot forward, bend this knee and just lean forward slightly.

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A couple more and release other side calf stretch.

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And release this time we're going to work the cap in that same position up and down this time, working that calf after we stretched it, arms working, the biceps and the triceps. When you go back, keep going working that calf, the heel comes up and down that back leg could straight a couple more other side.

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A couple more andrews march in place.

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Three again breathe and release we're going to stretch our shoulders back: hands, clasp together, arms up and.

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Circles with the arms.

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Let's move it now, keep going.

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And release: let's get the heart rate really going. Legs are separated and we're going to punch the bag punching back backward forward.

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Backwards forward other side punching forward that punching bag other way.

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And release knee up that knee, keep your body nice and straight tap. The knee.

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Keep going breathe.

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Let's touch the inside of the ankle.

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Let's bring this touch the ankle to the back.

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Up nice and tall tummy in.

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Keep going and release march in place nice deep breath.

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And again and release bring your legs apart, I'm going to go side to side working the waist.

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Directly to the side tummy in really working it. Let's try doubles.

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We're getting there.

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A couple more and release hands like so side to side again twisting.

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Keep going try to touch the knee in the in the elbow if you.

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One more punch.

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Put your body into it: let's go faster.

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Keep going release, let's work the legs up and down.

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Keep going working, those thighs.

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Couple more, you can do it and release bring it center.

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Foot back arms.

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Breathe up nice and tall.

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Let's try it forward.

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Should be warmed up.

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And released hands behind your head knee to elbow.

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Keep going get the heart rate up.

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A few more one more each side and release touch the ground into the waist.

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If you can't go all the way down, that's fine! A few more.

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And release: let's bring those shoulders back, some rotations we're going to cool it down a little bit. Let's turn the neck side to side.

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Bring the head down stretch out the back of the neck now just over to the side.

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Stretch and hold.

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Stretch and hold.

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One leg: four one leg back just stretch.

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Bend the back leg straighten the right leg lean over and stretch front foot is on the ground.

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Stretching over, like a ramp, take the roundness out of your back and bring it back up one more. The other side first like so stretching out the calf in the back with a straight leg, straighten the front leg, bend the back leg lean over and back up.

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Let's take a few deep breaths bring our heart rate back down.

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This time come all the way up and just lean back slightly.

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And release you have finished your exercise today. Thank you from the aging well center, we'll see you later.