Meet your teacher
Hello, I'm Toby!
💪🏻 Personal trainer & health coach. My favourite colour is black. I'm a bit of an idiot...but I have a good heart hidden somewhere within me! 🤔 🖤
Course overview
Welcome to this course of easy online fitness classes. Whilst originally recorded for a project called 'Body and Mind,' aimed at the over 55s age group, these classes are suitable for anyone looking for gentle sets of exercises to increase fitness, flexibility, mobility and wellbeing.
There are around 30 videos in the 'Body and Mind' series. We will be gradually releasing these to you over the coming weeks and months.
Each lesson is just 15 to 20 minutes in length, making these classes short, quick and easy to integrate into your busy daily routine!
Lesson Overview
Lessons:
- Class 1: Fitness in your 50s - workout 1
- Class 2: Fitness in your 50s - workout 2 (you're here right now!)
- Class 3: Fitness in your 50s - workout 3
This session is focused on seated resistance work. This lesson is split into three parts: a warmup, a main workout session and finally, a short cool down.
Equipment:
For this class you will need a mat, chair and some dumbbells/weights, if you have them (alternatively, a couple of drink bottles will work as weights).
Warmup:
- Jabs
- Shoulder rolls
- Arm flick throughs
- Jog on the spot
- Over and unders
- T-circles
- Heels to bum
Main Workout:
- Shoulder press
- Lateral raises
- Bicep curls
- Bent over row
- Upright row
- Upper cuts
- Shoulder press
- Jog on the spot
- Shallow squats
- Tricep kick (R & L)
- Lateral front raise sequence
Finally, we'll close the session with a cool down, which includes some easy stretches.
Video Length
- This is a 14 minute video lesson.
Video transcript
[Minutes 0 - 1: Introductory chat]
Hi guys and welcome back to another Body and Mind over 55s exercise video. My name is Toby and today we're going to be working through some seated resistance work.
So the equipment you're going to need for today are a couple of dumbbells - or a few tins of soup - anything that ranges between 1 and approximately 3 kilos would be great. Also, something that you're easily able to hold on to - that's going to be important because we want to have a nice grip when we're going through these exercises.
Secondly, you are going to need a chair. So we are going to bring that chair in.
But first of all we're just going to go through our upper body warmup. We're going to get the heart rate going as well. So we're going to start using the legs, just a little bit, just to elevate the heart rate, get us breathing a little bit harder and increase the blood flow through to these muscles.
[Minutes 1 - 4: Warmup Routine]
[Minutes 4 - 11: Main Workout]
[Minutes 11 - 14: Cooldown and closing chat]
Anyway guys, thanks very much for joining me today. It's been a really fantastic session. It's great to use the chair because it helps just isolate these muscle groups and it really focuses on using just that desired muscle group, rather than kind of relying on the legs and other parts of the body. It really just pinpoints the specific areas. It also makes us work on our core and our posture because we're not doing that in a slouched position.
Anyway, thanks very much for joining me today and we'll see you again for our next over 55s exercise video.
Have a great day. Take care! Bye!
[Toby waves goodbye!]
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