Exercise Tutorials
Below are a list of exercise tutorials that you can do in the comfort of your own home. These videos will benefit your body and keep you fit and healthy.
15-minute Flexibility Workout
This is a 15 minute stretching routine suitable for women of all ages and abilities. Ruth shows you different versions of the stretches so you can choose the ones that suit your current level of flexibility and mobility. This is an excellent part of S.E.L.F. Care for you. It stretches all of the major muscles in your body, which is great to release muscle tension, relax your body and mind, reduce pain and stiffness, and look after your joint mobility and health. You will feel great and refreshed after this short flexibility routine. We hope you enjoy!
15-minute Healthy Hearts Aerobic Workout
This is a short 15 minute aerobic workout, which is perfect for busy women who want to improve your heart and cardiovascular health and fitness. Ruth will take you through a series of aerobic exercises that are suitable for women of all ages and fitness abilities. You do not need any equipment or much floor space for this workout. Throughout the workout if you would like to make an exercise easier, you can simply remove the arm movements, place your hands on your hips, and continue following Ruth with the leg movements only. As you get fitter, we encourage you to reintroduce the arm movements for a great full body aerobic workout. We hope you enjoy!
15-minute Strength Workout
This is a short 15 minute strength workout that compliments the "Building Bones" and "Strengthening Muscles" workshops or for anyone looking for a quick strength workout. It starts with some mobility and a gradual warm up.
Participants can (i) use no weights, (ii) use light household weights e.g. water bottles or beans cans, (iii) use heavier free weights that suits your ability. You will finish with a gentle warm down. We hope that you enjoy.
15-minute Fittest at 40+
This is a 30 minute aerobic / cardio workout suitable for women of all ages and abilities. Your instructor's name is Anne. You will start with an aerobics style warm up. You will then complete two sets of 10 exercises where each exercise has three different versions to choose from depending on your current level of fitness. Level 1 is for beginners, level 2 is for intermediate levels of fitness, and level 3 is advanced. There is a short rest between each exercise. You will finish with a relaxing stretch and cool down. We hope you enjoy!
30-minute Fabulous Flexibility Workout
This is a 30 minute flexibility and mobility workout. It was designed by experienced clinical exercise physiologists. It is a very gentle stretching and movement workout that is suitable for women of all ages and fitness abilities. You will start with a gentle warm up to prepare your body for stretching. Anne then takes you through a series of exercise that stretch your muscles from your head to toes. Each stretch is followed with a mobility exercise which is excellent for the health and range of motion of your joints. For the final exercise you might need the assistance of a belt or towel depending on your current level of flexibility. This class is perfect to relax your body and mind after a busy or stressful day. It is specifically designed to reduce the tension in your muscles, reduce pain and stiffness, and promote relaxation and vitality. We hope you enjoy.
30-minute Simply Strong Workout
This is a 30 minute strength workout. which has been designed by experienced clinical exercise physiologists. You will start with a short strength specific warm up (a little more challenging than an aerobic warmup) to prepare your muscles for the main strength workout to follow. You will then do 5 strength exercises for 45 seconds each with a short rest between exercises. You will repeat these 5 strength exercises again for 35 seconds each with a short rest between exercises. Anne will then ask to you take a rest and a drink. You will repeat this format with 5 different strength exercises. At all times you have the option to use no weights / your body weight only (beginner), light household weights e.g. 500ml bottles of water, or cans of beans (intermediate), or free weights that suit your current level of strength (advanced). For the last few minutes Anne will take you through a stretching routine to relax all of the muscles you have just worked. This workout is perfect for developing strength. We recommend that you start with the easier versions of the exercises and as you get stronger over time work towards the more advanced versions. We hope you enjoy!
30-minute Sit Fit For Women Aged 40+ Workout
Sit Fit is a 30-minute seated workout that is suitable for women of all ages and fitness abilities. You will begin with a warm up and some mobility exercises. Ruth will then take you through a mixture of aerobic, strength, balance and flexibility exercises. You can choose to do the exercises using your arms only or using your arms and legs together. This multimodal workout contains all of the types of exercise that important for functional healthy ageing and well-being. We hope you enjoy!
30-minute Balance and Strength Workout for Women Over 40+
This is a 30 minute balance workout designed by experienced exercise. Balance and strength are crucial for functional independent living and prevention of falls at all stages in life. You will see with this workout that performing balance exercises actually requires significant muscle strength, so if you want to have good balance in life then you need to train both. You will start with an aerobic warm up to prepare your muscles for the balance exercises. Anne will then take you through a series of balance exercises that start easy and become a little more challenging as the workout progresses. It is a good idea to have a chair for support in this workout until your balance improves with training. If your balance is poor, please do not close your eyes at any point in this workout. You can build up to this level of difficulty over time with practice. We hope you enjoy!
