MOVE At Home anytime!
A 30-minute seated workout
all from the comfort of your own home.
Before you get started it is important to warm up. Here is what we recommend:
Neck rolls (slowly looking up and down) for 5 counts per side - total of 10 counts
Neck rolls (slowly looking left and right) for 5 counts per side - total of 10 counts
Neck rolls (slowly bring your ear to your shoulder) for 5 counts per side - total of 10 counts
Neck roll (slowly rotate your head clockwise motion) for 5 counts
Neck roll (slowly rotate your head counter-clockwise motion) for 5 counts
Wrist rolls (rotate both wrists together in a clockwise motion) for 10 counts
Wrist rolls (rotate both wrists together in a counter-clockwise motion) for 10 counts
Reach right arm up as high as possible and slightly bend your core in opening up your right side for 10 counts
Reach left arm up as high as possible and slightly bend your core in opening up your left side for 10 counts
After your workout, it is important to cool down. Here is what we recommend:
Arm circles ( stretch both arms out in a ‘T’ position and create big circles in a clockwise motion) for 10 counts
Arm circles ( stretch both arms out in a ‘T’ position and create big circles in a counter-clockwise motion) for 10 counts
Dropping both arms down to your side, raise your shoulders up to your ears as much as possible, hold for 3 counts and then release and repeat 5 times.
Continue to rest your arms to your side and roll your shoulders forward for 5 counts
Repeat this motion but rotate the motion backwards for 5 counts
Bring your right arm horizontally across your chest and support your arm with your left arm. Hold this stretch for 5 counts
Bring your right arm horizontally across your chest and support your arm with your left arm. Hold this stretch for 5 counts
Stretch your hamstrings out by straightening your left leg out in front of you and flexing your foot (toes to the sky) Depending on your flexibility, leaning your upper body toward your knee will enhance this stretch. Hold for 10 counts and repeat with the opposite leg.
Finish off with 3 big breaths. With each breath in, raise both arms out to the side and up the sky, hold for 3 counts and then on your breath rout, lower the arms back to your side.
Interested in joining our LIVE MOVE At Home classes?
WHEN? Every Tuesday & Thursday @10-10:45am
WHAT? An online, chair based, group fitness class with no equipment required.
WHO? Everyone! Exercises can be adapted to all skill levels and abilities.
HOW MUCH? Free!
REGISTRATION? frontdesk.move@gmail.com