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JUDITH316's Photo JUDITH316 Posts: 225,749
6/20/19 9:36 A

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How is everyone doing with your Daily Exercises, as always I stand with you cheering you on your journey....Let's emoticon On and emoticon Together....

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JUDITH316's Photo JUDITH316 Posts: 225,749
2/28/19 1:52 P

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Isometric Shoulder Hold with Towel, Sitting in a Chair or Standing


Starting Position

Twist a large towel so that it is in a long straight line. Step onto one end of the towel with your right foot, grasping the other end of it in your right hand (palm facing down arm at right side). Keep feet slightly apart, knees slightly bent.

Action

Allow enough tension to feel resistance as you raise your right arm up, approaching a parallel line with the floor. Hold at 45 degrees for 30 seconds. Adjust tension (step further away from hand) and hold arm parallel to floor for 30 seconds. Switch sides and repeat for one set.

Special Instructions

Adjust resistance by stepping closer (more difficult) or away (easier) from you’re the end of the towel in your hand. You should feel enough resistance during each part of the exercise (may need to adjust it by stepping further away from hand at each different angle mentioned). Be sure not to hold breath.


Muscles Worked: Shoulders


Sitting or Standing Side Bend with Towel

Starting Position

Stand with legs hip-width apart, knees slightly bent. Holding ends of a rolled-up towel, extend arms overhead in a V formation.

Action

Lift up and out of your rib cage and reach about 10 degrees to the left without moving your lower body. Return to start. Bend to opposite side to complete one rep.

Special Instructions
Concentrate on bending from the waist, and letting your upper body/arms follow.

Muscles Worked: Obliques

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JUDITH316's Photo JUDITH316 Posts: 225,749
2/28/19 1:47 P

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Seated Dumbbell Shoulder Press 10 to 12 reps

Starting Position

Sit on the end of a bench or use a bench/chair that supports the back. Hold dumbbells in each hand. Hold weights with palms facing out and elbows at 90 degrees, palms at shoulder level.

Action

EXHALE: Push weights overhead until arms are straight and in line with shoulders. Don't lock elbows completely.

INHALE: Return to starting position to complete one rep.

Special Instructions

If you experience shoulder pain, have palms facing in toward the body. Don't arch your back as you perform exercise.

Muscles Worked: Shoulders

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JUDITH316's Photo JUDITH316 Posts: 225,749
2/28/19 1:35 P

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Strength Training

www.youtube.com/watch?v=0G9a0MgyahM&
am
p;list=PL8F161074E97A6E9D


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JUDITH316's Photo JUDITH316 Posts: 225,749
2/8/19 10:19 A

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Here is my favorite Chair aerobics, Chicken Fat Chair Exercise, it's fun and gets you moving your body...


www.youtube.com/watch?v=RrEZjowZWGo&
am
p;feature=related
6.11 minutes

Edited by: JUDITH316 at: 2/28/2019 (13:20)
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JUDITH316's Photo JUDITH316 Posts: 225,749
1/2/19 2:19 A

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Here is another Seated Leg Body Exercise for Strengthening

Starting Position

Begin seated in a chair, feet flat in front of you, palms grasping chair edge at sides or front.

Action

EXHALE: Keeping left foot planted and upper body still, extend the right leg (bending from the knee) until it is parallel with the floor. Hold here for 2 counts and then (optional) pulse up and down for 3 counts (not shown).

INHALE: Bend knee to lower right leg back to floor to complete one rep. Complete all reps on one side and switch.

Special Instructions
Perform exercise very slowly and with control. Concentrate on flexing the leg muscles.

Muscles Worked: Quads

Edited by: JUDITH316 at: 2/28/2019 (13:22)
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JUDITH316's Photo JUDITH316 Posts: 225,749
12/2/18 2:35 A

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Here is one that I use, Chair Marching video...I have modified it some to make it work for me, but it is fun and gets you moving...hope you give this one and others a try that I've posted here in this new forum..

www.youtube.com/watch?v=c3NDzgqjfyU&
am
p;feature=related
7.20 minutes

Edited by: JUDITH316 at: 2/28/2019 (13:24)
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JUDITH316's Photo JUDITH316 Posts: 225,749
11/27/18 6:55 A

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Here's another for those who are recovering from a spinal injury, again one can modify, some can only use arms and some can only use legs and some have use of both, however you modify it is up to you, so it works for you...

www.youtube.com/watch?v=-1y3oly6V4Y&
am
p;feature=related
7.47 minutes




Edited by: JUDITH316 at: 2/28/2019 (13:26)
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JUDITH316's Photo JUDITH316 Posts: 225,749
10/29/18 5:47 A

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Another chair exercise for you...here's the link..you can modify any of these exercises to your needs..I do both of these exercises one after the other...I generally do Chicken Fat Chair Exercise followed by these 2 along with my regular regime`...All these exercises are added ones that I do with some spark people exercises that are posted on line for us to do...I like Coach Nicole's video's and follow along with her most days...

www.youtube.com/watch?v=F_59zw8144s&
am
p;feature=related
1.5 minutes

www.youtube.com/watch?v=hitp2WoUPac&
am
p;feature=related
1 minute

Edited by: JUDITH316 at: 2/28/2019 (13:30)
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JUDITH316's Photo JUDITH316 Posts: 225,749
10/24/18 5:58 P

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A great upper body workout video 9 minutes with Coach Nicole

www.sparkpeople.com/resource/videos-
de
tail.asp?video=39


Edited by: JUDITH316 at: 2/28/2019 (13:33)
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JUDITH316's Photo JUDITH316 Posts: 225,749
10/22/18 11:11 A

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Abdominal & Core Exercises


www.youtube.com/watch?v=SOQCA3RsHH0&
am
p;list=PL8F161074E97A6E9D


Edited by: JUDITH316 at: 2/28/2019 (13:41)
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JUDITH316's Photo JUDITH316 Posts: 225,749
10/11/18 4:20 P

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Seated Knee Lifts with a Chair 10-12 repetitions

Starting Position
Sit on edge of chair, knees bent, feet flat. Grasp sides of chair, lean back slightly.

Action
EXHALE: Pull knees toward chest as you crunch upper body forward using abs, not arms.

INHALE: Lower feet almost to floor, but don't let them touch until the end of the set.

Special Instructions
This movement should be slow and controlled. Don't let the momentum of your legs do the work for you, and don't let gravity snap your legs down as you return to the starting position.

Muscles Worked: Abs

Edited by: JUDITH316 at: 2/28/2019 (13:56)
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JUDITH316's Photo JUDITH316 Posts: 225,749
10/4/18 11:31 A

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Seated Dumbbell Concentration Curls/ Upper Body Exercises

10 to 12 repetition's on each side

Starting Position

Begin seated on a bench or chair. Hold a dumbbell with an underhand grip, resting that elbow on the inner side of your thigh.

Action

INHALE: Curl the dumbbell to your shoulder, keeping upper body still.

EXHALE: Lower the weight back down until your arm is straight but the elbow is not locked.

Special Instructions

This is a great exercise if you have trouble keeping proper form on seated or standing curls.

Muscles Worked: Biceps

emoticon

Edited by: JUDITH316 at: 2/28/2019 (13:58)
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JUDITH316's Photo JUDITH316 Posts: 225,749
9/21/18 2:50 P

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How's everyone doing, hope you are able to meet your goals and keep up with the fitness exercises you are choosing... as always I cheer you on your journey!!!

emoticon emoticon emoticon emoticon Together... emoticon emoticon emoticon emoticon emoticon

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JUDITH316's Photo JUDITH316 Posts: 225,749
7/24/18 2:41 A

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Hope you are all keeping up with your daily fitness, you decide on what. exercises you want to do and how many minutes you do but please do something, even 10 minutes is a good start with beginning off slow building up to a longer session.. You will feel so much better for doing this...

Let's raise the bar together to our personal best and be all that we are wishing to be....We CAN together 1 step at a time....So, are you ready to join me and be the best you can be?? Let's Do It....

emoticon emoticon emoticon emoticon emoticon

Team Leader Shining for Jesus
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JUDITH316's Photo JUDITH316 Posts: 225,749
6/2/18 4:25 P

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emoticon That's Great Penny....

I encourage you to check out the fitness video's I have shared below...

Most important is that you get your Body Moving and Be Active... Let's Do It....

emoticon emoticon emoticon


Edited by: JUDITH316 at: 6/2/2018 (16:26)
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PENNY-55's Photo PENNY-55 Posts: 1,691
5/28/18 7:36 P

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I like emoticon emoticon emoticon emoticon emoticon

Edited by: PENNY-55 at: 5/28/2018 (19:37)
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JUDITH316's Photo JUDITH316 Posts: 225,749
1/20/18 1:50 A

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Cheering you on for a great workout each and everyday, let's emoticon emoticon emoticon emoticon emoticon emoticon emoticon Let's Go For it.... emoticon emoticon emoticon

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JUDITH316's Photo JUDITH316 Posts: 225,749
12/15/17 8:01 P

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Let's emoticon and get in our Daily Exercising.... emoticon emoticon Together 1 step and 1 day at a time....

Team Leader Shining for Jesus
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JUDITH316's Photo JUDITH316 Posts: 225,749
7/5/17 11:28 P

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I encourage you to keep Sparking, Pressing on and Having a Productive Day!!!

Team Leader Shining for Jesus
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JUDITH316's Photo JUDITH316 Posts: 225,749
6/29/17 6:07 A

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An Awesome Early Morning Workout, the past 2 mornings have been good, feel like I am getting my body back into condition and shape & feeling so much stronger & better...

I encourage you to keep pushing onward and forward reaching for the Finishing Line...

emoticon emoticon emoticon emoticon emoticon

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JUDITH316's Photo JUDITH316 Posts: 225,749
1/1/17 9:56 P

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Cheering you on Team for another great year of 2017... emoticon emoticon emoticon

Team Leader Shining for Jesus
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12/16/16 10:47 A

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discontinued

Edited by: JUDITH316 at: 2/28/2019 (13:28)
Team Leader Shining for Jesus
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emoticon Discontinued.....

Edited by: JUDITH316 at: 2/28/2019 (13:20)
Team Leader Shining for Jesus
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2/24/16 9:39 P

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discontinued

Edited by: JUDITH316 at: 2/28/2019 (13:24)
Team Leader Shining for Jesus
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Team Leader Partnership Accountability to the Finish Line
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10/25/15 12:10 A

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Variety of Exercises with demonstration... click on the exercises you want to do, sitting or standing, your choice...scroll down to the link choices, the page begins with a shoet helpful article by Coach Nicole...

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=626&page=2


Edited by: JUDITH316 at: 1/9/2017 (13:09)
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7/30/15 12:31 A

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discontinued


Edited by: JUDITH316 at: 2/28/2019 (13:26)
Team Leader Shining for Jesus
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Team Leader Partnership Accountability to the Finish Line
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7/21/15 3:02 A

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discontinued

Edited by: JUDITH316 at: 2/28/2019 (13:33)
Team Leader Shining for Jesus
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Team Leader Partnership Accountability to the Finish Line
Co-Team Leader for I Can Do All Things Through Christ
Team Leader Christians Walking in Faith


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4/23/15 3:43 P

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Edited by: JUDITH316 at: 2/28/2019 (13:22)
Team Leader Shining for Jesus
Team Leader God's Amazing Grace
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Team Leader Partnership Accountability to the Finish Line
Co-Team Leader for I Can Do All Things Through Christ
Team Leader Christians Walking in Faith


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4/23/15 3:36 P

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discontinued

Edited by: JUDITH316 at: 2/28/2019 (13:30)
Team Leader Shining for Jesus
Team Leader God's Amazing Grace
Team Leader God Answers Prayer
Team Leader Partnership Accountability to the Finish Line
Co-Team Leader for I Can Do All Things Through Christ
Team Leader Christians Walking in Faith


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Edited by: JUDITH316 at: 2/28/2019 (13:39)
Team Leader Shining for Jesus
Team Leader God's Amazing Grace
Team Leader God Answers Prayer
Team Leader Partnership Accountability to the Finish Line
Co-Team Leader for I Can Do All Things Through Christ
Team Leader Christians Walking in Faith


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discontinued

Edited by: JUDITH316 at: 2/28/2019 (13:35)
Team Leader Shining for Jesus
Team Leader God's Amazing Grace
Team Leader God Answers Prayer
Team Leader Partnership Accountability to the Finish Line
Co-Team Leader for I Can Do All Things Through Christ
Team Leader Christians Walking in Faith


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discontinued

Edited by: JUDITH316 at: 2/28/2019 (13:37)
Team Leader Shining for Jesus
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Team Leader Partnership Accountability to the Finish Line
Co-Team Leader for I Can Do All Things Through Christ
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Edited by: JUDITH316 at: 2/28/2019 (13:54)
Team Leader Shining for Jesus
Team Leader God's Amazing Grace
Team Leader God Answers Prayer
Team Leader Partnership Accountability to the Finish Line
Co-Team Leader for I Can Do All Things Through Christ
Team Leader Christians Walking in Faith


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Warm up and Stretch


www.youtube.com/watch?v=SOQCA3RsHH0&
am
p;list=PL8F161074E97A6E9D


Edited by: JUDITH316 at: 2/24/2016 (22:00)
Team Leader Shining for Jesus
Team Leader God's Amazing Grace
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Variety of Exercises with demonstration with no commercials... click on the exercises you want to do, sitting or standing, your choice...

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=626&page=2


Edited by: JUDITH316 at: 7/30/2015 (16:03)
Team Leader Shining for Jesus
Team Leader God's Amazing Grace
Team Leader God Answers Prayer
Team Leader Partnership Accountability to the Finish Line
Co-Team Leader for I Can Do All Things Through Christ
Team Leader Christians Walking in Faith


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Edited by: JUDITH316 at: 2/28/2019 (13:41)
Team Leader Shining for Jesus
Team Leader God's Amazing Grace
Team Leader God Answers Prayer
Team Leader Partnership Accountability to the Finish Line
Co-Team Leader for I Can Do All Things Through Christ
Team Leader Christians Walking in Faith


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Seated Leg Body Exercise for Strengthening

posted above in new format

Edited by: JUDITH316 at: 4/23/2015 (15:46)
Team Leader Shining for Jesus
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Abdominal and Core Exercises in a Chair

discontinued emoticon emoticon now closed check others above...

Edited by: JUDITH316 at: 4/23/2015 (15:41)
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Strength Training

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Edited by: JUDITH316 at: 4/23/2015 (15:42)
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Cheering you on Team, let's Get Fit together... emoticon emoticon

Team Leader Shining for Jesus
Team Leader God's Amazing Grace
Team Leader God Answers Prayer
Team Leader Partnership Accountability to the Finish Line
Co-Team Leader for I Can Do All Things Through Christ
Team Leader Christians Walking in Faith


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Edited by: JUDITH316 at: 4/23/2015 (15:43)
Team Leader Shining for Jesus
Team Leader God's Amazing Grace
Team Leader God Answers Prayer
Team Leader Partnership Accountability to the Finish Line
Co-Team Leader for I Can Do All Things Through Christ
Team Leader Christians Walking in Faith


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emoticon

Edited by: JUDITH316 at: 2/24/2016 (21:57)
Team Leader Shining for Jesus
Team Leader God's Amazing Grace
Team Leader God Answers Prayer
Team Leader Partnership Accountability to the Finish Line
Co-Team Leader for I Can Do All Things Through Christ
Team Leader Christians Walking in Faith


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9/5/13 9:27 P

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Edited by: JUDITH316 at: 2/24/2016 (21:59)
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9/5/13 9:24 P

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Abdominal & Core Exercises


www.youtube.com/watch?v=SOQCA3RsHH0&
li
st=PL8F161074E97A6E9D


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5/31/13 4:44 P

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I cheer you on and please use these suggestions below, most come with online video's, there is something for everyone, chair or standing, you can modify it to your needs...

Let's Spark on together...scroll down and chose the exercise that suits your needs, Chair Marching is especially great...

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JUDITH316's Photo JUDITH316 Posts: 225,749
12/21/12 3:52 A

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Below, you will find a variety of exercises that will help you in your daily exercises...I encourage you to keep on pushing...You can do it... emoticon emoticon Scroll down to the Chair Marching video, everyone can do this one, it can be modified for your own needs, I'm in a wheelchair and use this one often...Hope this helps..

Edited by: JUDITH316 at: 12/21/2012 (03:53)
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9/3/12 3:22 A

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Sorry this link has been removed, use the others that are posted below, they are all good..

Edited by: JUDITH316 at: 9/17/2014 (16:54)
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JUDITH316's Photo JUDITH316 Posts: 225,749
9/2/12 2:17 A

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A great upper body workout video 9 minutes with Coach Nicole

www.sparkpeople.com/resource/videos-
de
tail.asp?video=39


Edited by: JUDITH316 at: 9/2/2012 (02:19)
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7/3/12 1:46 A

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Here is another Seated Leg Body Exercise for Strengthening

Starting Position

Begin seated in a chair, feet flat in front of you, palms grasping chair edge at sides or front.

Action

EXHALE: Keeping left foot planted and upper body still, extend the right leg (bending from the knee) until it is parallel with the floor. Hold here for 2 counts and then (optional) pulse up and down for 3 counts (not shown).

INHALE: Bend knee to lower right leg back to floor to complete one rep. Complete all reps on one side and switch.

Special Instructions
Perform exercise very slowly and with control. Concentrate on flexing the leg muscles.

Muscles Worked: Quads

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6/18/12 6:47 P

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now closed...

Edited by: JUDITH316 at: 4/23/2015 (15:48)
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6/18/12 2:10 A

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Here is my favorite Chair aerobics, Chicken Fat Chair Exercise, it's fun and gets you moving your body...


www.youtube.com/watch?v=RrEZjowZWGo&
fe
ature=related
6.11 minutes

Edited by: JUDITH316 at: 6/18/2012 (19:10)
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6/18/12 12:42 A

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Here is one that I use, Chair Marching video...I have modified it some to make it work for me, but it is fun and gets you moving...hope you give this one and others a try that I've posted here in this new forum..

www.youtube.com/watch?v=c3NDzgqjfyU&
fe
ature=related
7.20 minutes

Edited by: JUDITH316 at: 6/18/2012 (19:10)
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6/18/12 12:38 A

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Here's another for those who are recovering from a spinal injury, again one can modify, some can only use arms and some can only use legs and some have use of both, however you modify it is up to you, so it works for you...

www.youtube.com/watch?v=-1y3oly6V4Y&
fe
ature=related
7.47 minutes

Edited by: JUDITH316 at: 6/18/2012 (19:14)
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6/18/12 12:36 A

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Another chair exercise for you...here's the link..you can modify any of these exercises to your needs..I do both of these exercises one after the other...I generally do Chicken Fat Chair Exercise followed by these 2 along with my regular regime`...All these exercises are added ones that I do with some spark people exercises that are posted on line for us to do...I like Coach Nicole's video's and follow along with her most days...

www.youtube.com/watch?v=F_59zw8144s&
fe
ature=related
1.5 minutes

www.youtube.com/watch?v=hitp2WoUPac&
fe
ature=related
1 minute

Edited by: JUDITH316 at: 6/18/2012 (19:09)
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6/17/12 3:19 P

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For those who have any mobility issues and can't exercise on a mat or on your feet give the following routine a try:

Follow the 11 minute seated cardio workout..this is a spark people workout video with Coach Nicole...try it, I did and it is great...

www.sparkpeople.com/resource/fitness
_a
rticles.asp?id=1701


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3/3/12 6:06 A

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Edited by: JUDITH316 at: 2/28/2019 (13:46)
Team Leader Shining for Jesus
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9/27/11 9:51 A

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Edited by: JUDITH316 at: 2/28/2019 (13:50)
Team Leader Shining for Jesus
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Edited by: JUDITH316 at: 2/28/2019 (13:57)
Team Leader Shining for Jesus
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Team Leader Partnership Accountability to the Finish Line
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Edited by: JUDITH316 at: 2/28/2019 (13:55)
Team Leader Shining for Jesus
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Team Leader Partnership Accountability to the Finish Line
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