00:00Hello, I'm Labrice. I'll be your exercise coach. Today, in this set of exercises, we'll be doing
00:12moderate level. If you need a little bit more after you've done this, you can go to our advanced
00:19level exercises. And if it was too much, go ahead and do the easy level. Prior to beginning any of
00:26the exercises, please consult with your healthcare practitioner. All right, for our exercises today,
00:34you don't need any fancy props, just two water bottles, which will represent cones on the floor
00:41when we do our cardio. Before that, we'll be doing some stretching exercises. All right, let's get
00:47started. So we're going to sit ourselves nice and comfortably in a sturdy chair, no arms, so we have
00:56plenty of room around us in a nice upright position. We'll begin with a neck stretch. We'll simply turn
01:04our head to one side and hold it for a count of 10. We'll begin. One, two, now sit up tall, three,
01:17four, that's it, five, keep your breath going, six, seven, keep a nice open across your chest, eight, nine,
01:33ten, and then just turn your head back to center. All right, other side. Turn the head, keep your shoulders
01:42drawn down and we begin. One, two, just keep a nice breath going, three, four, good job, five, six,
01:59upright posture, seven, eight, nine, ten. How'd that feel? Good? All right, let's keep going with our
02:14stretching exercises and we'll do another neck exercise. This time, keeping your head pointed
02:22straight ahead, you'll simply lower an ear to one shoulder, holding that stretch for a count of 10.
02:30We begin. One, two, see if you can really drop that shoulder down, three, sit up tall, four,
02:43five, you're halfway there. You can also lengthen that opposite arm out for more, six,
02:50six, seven, that's it, great job, eight, nine, ten. Super. All right, going to the other side,
03:02tilting your head over, one, keep the breath going, two, three, see if you can go a little bit deeper,
03:14four, five, six, you're doing great. Take that opposite arm out if you like, seven, eight, nine,
03:30ten. Perfect. All right, we have another stretch. We'll sit slightly forward in our chair. Take your
03:42arms and reach back behind you and hold on to your chair. We'll hold that also for a count of 10.
03:50Let's begin. Sitting up tall. One, two, lengthen your neck, three, four, keep going, five,
04:04six, nice job, seven, eight, breathing, nine, ten. Super. Shake it out, relax. We'll hold that stretch
04:20for one more set of 10. And I want you to keep in mind that if you ever feel any discomfort or pain,
04:26please stop. Okay, set yourself up again. Reach back behind you. Feet are squared off. Sit up nice
04:34and tall. And we'll start the count. One, two, deep breathing, three, four, see if you can sit up a
04:46little bit taller. Five, six, open chest, seven, eight, you're doing great, nine, ten. Relax the arms.
05:02Oh, doesn't that feel better? We have one last stretching exercise. This will be for our legs.
05:09Let's go ahead and sit back in our chair for this. And then we'll extend our first leg out and simply
05:17flex and point the foot. Flex and point. Three, four, that's it. Pull it all the way up. Five, relax on
05:35the point. Six, nice upright posture. Seven, eight, keep it up. Nine, ten. Super. Okay, lower that leg.
05:53Let's do the other side. Extend the leg out just slightly so it's off the floor and then flex.
06:01Six, two, point and flex. Three, keep your breath going. Four, that's it. Good job. Five, keep the rest of
06:16you relaxed. Six, seven, almost there. Eight, nine, ten.
06:31Great job. Doesn't that feel good? All right, now we'll get going with our cardio. Okay, so for this
06:39we'll need our water bottles. Usually somewhere around your arms length apart will be just about
06:47right for our distance. And then we'll move our chair out of the way, but keep it close by
06:55so that you can take a little break if you need to. Let's just go ahead and move things out of the way
07:02so we have plenty of space. Get ourselves oriented. We're going to be doing this five times in our
07:12figure eight. Then we'll take a little rest and do it again. So let's get started. Here we go.
07:19Walking through the center. Nice and slowly. Back through the middle again. And we'll come to our
07:31starting position. That was one. Here we go for our second round. Keep your arms just swinging naturally
07:41at your side. And we wrap back around to the beginning. That was two. Here we go for our third
07:52one. Nice deep breaths. Keep that upright posture. Three.
08:04Our neck is relaxed. We did some lovely stretches. Coming back around to the beginning. That was four.
08:18Last one. Take it nice and slow. There's no rush. We're here doing this together. Doesn't matter what
08:27the weather is. We come back around and that was five. Now let's go ahead and just have a brief sit
08:37in our chair for our break. This is a good time to keep in mind that if you ever feel a little dizzy
08:46or any type of pain or discomfort during any of our exercises, please just stop. Okay. I feel good and
08:54ready to go again. How about you? Okay. So we'll go ahead and stand up. Find your starting spot. Are you
09:03there? Ready? Okay. Let's begin. Taking our walk. Perhaps we're walking through the park together. So
09:16lovely. That was one. Coming back around. Taking those turns carefully. Easy on those curves.
09:29Two. Good breaths. Nice relaxed arms and shoulders. You're doing great.
09:44Eight. That was three. How are you doing? Okay. Going for our fourth one here. Feels good
09:57to get moving. That was four. All right. Our last loop around. We begin. Coming back through
10:13the center. Five. We did it. Okay. Super. We did wonderful stretching exercises together and then that
10:31last bit of cardio. Go ahead and do these about three times a week together with me for best results.
10:37Also keep in mind that to get the most out of these exercises and any exercises, you'll need to have a
10:47balanced nutritional diet. If you feel like you're not getting enough protein or you have any gaps in
10:53your diet, you can fill them with a nutritional supplement. Okay. This set of exercises was about
11:00our moderate level. If you feel like you need a little more, go ahead and do our advanced level
11:05exercises. And if it was too much, do our easy level. I look forward to seeing you again. Bye-bye.
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