For our Para NB Workout at Home Video Series, we have collaborated with Certified Personal Trainers, Kinesiologists, and other fitness professionals to bring you exercises you can do from the comfort of your own home!
Seated Towel Row
Sage Romses (BSc. Kin; ISSA CPT), walks us through a Seated Towel Row exercise. Using a hand towel, hold it out at arm’s length. You want to pull on the towel as if you are trying to rip it apart. You can do high rows where your elbows come out at shoulder height, low rows where your elbows come down towards your side or supine rows where your hands open up towards the sky. Focus on your back muscles without shrugging your shoulders and be slow and controlled.
Seated Chest Fly
Sage Romses (BSc. Kin; ISSA CPT), walks us through a Seated Chest Fly exercise. When performing a chest fly, sit forward in your seat if possible. Start with your arms at an A-line down by your hips and focus on your chest muscles as you squeeze them to bring your arms up straight and in line with your face. Keep your movements slow and controlled
Seated Shoulder Press
Sage Romses (BSc. Kin; ISSA CPT), walks us through a Seated Shoulder Press exercise. A shoulder press can be done with any weighted items around your household or a long band. When doing a shoulder press, keep your core braced and sit as tall as possible. Keep your elbows tucked towards your sides and your arms slightly in front of your body. Extending directly up, keep the hands relatively over the shoulders the whole time.
Seated Biceps Curl
Sage Romses (BSc. Kin; ISSA CPT), walks us through a Seated Biceps Curl exercise. Weighted bicep curls can be done with a band or any other weighted materials in your household. If you are using a band, hook it underneath your feet and grab onto the band in a place where you feel the best resistance. While you are pulling the band up towards your shoulders, you can play around with the grip trying neutral, supine or prone grips to try and target different muscles in your arm.
Seated Triceps Extensions
Sage Romses (BSc. Kin; ISSA CPT), walks us through a Seated Triceps Extensions exercise. In a banded overhead tricep extension, hold the band with the opposing arm behind your back. The active arm will straighten from the elbow directly up. You should focus on the back of the active arm and keep your movements slow and controlled.
Seated Cat Cow
Sage Romses (BSc. Kin; ISSA CPT), walks us through a Seated Cat Cow exercise. The seated cat cow movement should be done slowly and to your best range of motion. Inhale as you look up, draw your shoulders back and open up your chest. Exhale as you pull your bellybutton towards your spine and round your shoulders. This movement can be done to improve range of motion as well as to strengthen the core musculature around your spine.
Sage Romses (BSc. Kin; ISSA CPT), walks us through a Seated Woodchop exercise. A seated woodchop can be done with any weighted item around your household or with a band. You want your rotation to come from your trunk or core muscles and not from your hips. You will start the movement low by one hip and cross your body to a high hold over your head. Move your whole trunk as one and track the item with your eyes as you move slow and controlled.
Seated Cross Body Crunch
Sage Romses (BSc. Kin; ISSA CPT), walks us through a Seated Cross Body Crunch exercise. When performing the cross body crunch, all of your motion should come from the trunk or core musculature and not from your hips. Place your hands on the back of your head without adding extra pressure on your neck. As you rotate and crunch, think about peeking behind you from underneath your arm. Return to neutral and repeat on the other side. For an extra challenge, you can try lifting the knee that you crunch towards.
Seated Back Extensions
Sage Romses (BSc. Kin; ISSA CPT), walks us through a Seated Back Extensions exercise. When performing a seated back extension, focus on your back muscles pulling you upright. You can make this movement more challenging by placing your hands across your chest or up over your head. Alternatively, you can use a band or other weighted items around your household to give you more resistance.
Full Workout at Home YouTube Playlist: https://www.youtube.com/playlist?list=PLv95OQ_w3VuKCRPVzP1Q0n1WcJJvL7-tW