City of Clearwater, Florida Aging Well Center, 14 Jan 2021

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From YouTube: Virtual Cardio Fit at Coachman Park

Description

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

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Hey good morning, this is deborah. I'm with the city of clearwater aging wealth center, we're going to do a little bit of low impact cardiac. So first, let's just get a little bit warmed up, get our body heated up and we'll do a little bit of stretching make sure that you're breathing that you're up nice and tall and that you have water. If any time during the exercise, you need to stop if you're short of breath or have any chest pain. Please stop immediately.

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Let's just keep going just up and down a little bit and then just up and down working our other upper body getting ourselves warmed up.

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And release: let's open it up, spread our legs. Let's do one shoulder and then the other. You really want to stretch out a little bit before five minutes before you do anything, that's a little bit more difficult or higher impact for that now, let's roll our shoulders forward and release nice deep breath, inhale exhale. Now, let's just twist side to side warming up our lower back our waist good breathe feet are forward you're, nice and strong and release hands on the hips. Let's just bend our knees and come back up up and down.

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Warming up the legs, the calves.

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And release: let's come back to center, we'll start with a little bit more cardio type movement. Let's come out.

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Strong arms strong legs breathing get a little bit lower.

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Keep going now we're going to change the arms.

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Nice and low to the floor, arms straight out of the shoulder socket, breathe body is up nice and tall.

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Keep going your heart rate should be getting up a little bit now.

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And release still here, one foot back tap and touch.

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Nice deep breaths make sure you're not holding your breath and breathe, keep going a couple more and release it just march in place.

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One leg up alternate hands to the side: try to bring that knee up.

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You can do it a little bit lower as well. If that's too much keep going now, let's use our arms up up.

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When you raise your arms up over your heart, you're working a little bit harder. So if you do find that it's too hard to have your arms up, like that, you can, you can modify it by doing this and that way you won't get so breathless. Let's just tap side to side.

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Take these small little breaks, get your breath and release now, let's just kick and kick keep going arms out a little harder. His arms above alternate.

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A few more one: more and release open the legs, reach side to side.

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Keep going don't hold your breath.

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Keep going and release come back to center march nice, deep breath and release arms, bring them up and down.

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Going and then bring them to the back.

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Working those arms.

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And release now we're going to punch and punch.

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With the bent knee, keep.

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Don't hold your breath?

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Punch use your strength, bend that knee like you're trying to kick your butt.

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And release here and here side to side and release our legs a little bit apart, arms like so you're, going to side to side working that waste working, the lower back.

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A couple more and release side to side like so keep breathing.

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Slow it down a little bit really stretch side to side and then come forward again we're going to tap and touch the inside of the heel.

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Good for the legs.

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A few more times and then we'll alternate to the front and the back front and back front and then back. If you find it too difficult to switch, you can just choose one way or the other. I would suggest whoops trying both.

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Let's try just to the back. We don't use our back of our body all that much so sometimes it's really good to do things that are to the back of your body to develop some strength, tap and release, breathe.

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And release let's do arm and arm. You can use some light weights when you do this one or two pounds keep going.

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Marching in place, while we do this, keeping our heart rate up, release arms like so in and out using a chest muscle marching in place square arms square here, keep going.

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A few more and release watch in place nice deep breath, we're going to push out and then back here here.

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Use the back of that leg.

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And release hold it here. One leg is going to be back straight. This one is going to be bent we're going to come up and down up and down you're, raising your heel up and down, using that calf you're, extending your body, nice and tall a few more and then we'll switch one more and release other leg back. This one is bent this one is straight you're coming up and down on the heel here, and here reach up nice and high and tall.

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Keep going you're raising that heel up and down.

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One more and release a little bit of work for our abs. Gonna touch opposite elbow and knee okay here and here use those abs to pull the leg up.

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For a more difficult move, you can actually have your hands behind your head, like so keep going.

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Again, this is a more modified move.

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A couple more times and release bring your legs open: let's do some circles releasing the back a little bit, letting it go other.

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And release bring your feet that they're, pointing out your knees are slightly bent. You're going to come up and down, hands can be on the.

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Hips, if you want to make it more aerobic, you can use your arms to raise your heart rate a little bit more. Keep.

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Let's bring hands to the hips, come all the way down and hold.

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And release with your legs both forward we're going to alternate bent knees here and here.

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And again you can use your arms, bring your heart rate up.

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And release bring your legs back in sit by your legs. Just a little bit put your hands behind your hips and just push yourself forward stretching out the groin area in the hips and release arms up nice and tall. Let's just go side to side stretching out the waist.

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A couple more and release up nice and tall just lean back slightly and release march in place arms are going to come back using those shoulder blades. You want to imagine trying to get your shoulder blades to touch that you're coming back nice and tight.

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Let's change the hands for the arms.

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Nice job keep going again change the arms getting those shoulder blades imagining getting them to touch and release another one for the abs. Just one-sided here, tap tap, don't hold your breath, use your abs as you come up to let that leg come up or to elevate that leg. You might feel a little bit in the upper leg, a few more.

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You can do it and release other side.

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Keep going tap that knee if you can.

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One more and release: let's come up and down on our toes or the uh pads of the balls of your feet up and down like you're running in place, but you're, just not lifting you're, not lifting your feet.

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Move those arms keep going and release step forward and back with one foot and then forward and back put your hands on your hips.

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A little coordination.

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Keep going knees are soft.

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Keep going and release: let's do a back now back one foot, little coordination here take your time. You can do it a little slower than I'm doing it, but I'd like to see this keep going.

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You want to make it a little bit harder. You can add some arms.

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And release side to side now tap tap, let's get down low tap.

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A few more and release very good arms up nice and tall to one side and the other working that waste.

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And release bring your shoulders back.

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Bring your head down stretch out the back of your neck and release, bring your legs forward. You're just going to push down into your calves and come back up to stretch out those calves. But we'll do some arms.

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Keep going, we don't have much longer.

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You can do it at the end, we'll do a little bit of stretching and cool ourselves down and release very good legs apart. Let's just bring one shoulder back and then the other and then bend with the knees here and here.

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Release those shoulders hands on the hips turn your head one way and then the other way, leaving your face forward and level you're. Turning towards the shoulder getting any kinks out of the neck, we're going to come forward, we're going to exhale you're gonna, pull your belly in and then let it go working your back stretching it out.

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A few more and release bring one leg forward. Leg is going to be straight. This one can be bent and you're just going to lean over this leg stretch out those legs that you work so hard.

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Come back up and then the other side.

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You can hold on to your leg. Just try not to hold on to your knee and back up bring your legs apart, bend the knee to one side and just hold.

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And then the other side.

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Legs stay here, just stretch over to one side open it up.

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And then the other side.

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And release: let's come back to center. Take a nice deep breath, inhale exhale, one more time, inhale, exhale and you're done. Thank you for joining me.