We know that when it comes to being active, time constraints and other barriers mean it can sometimes be challenging to be able to do full-length exercise sessions or go to leisure facilities at a fixed time every week. So we’ve created a series of short video workouts and bitesize functional exercises that feature real carers alongside instructors. The videos will help you to be active in a way that works for you, and at a time that’s convenient, while offering an inclusive and fun way to feel the physical and mental benefits. These video workouts cover a range of activities and are inclusive of all ages and fitness abilities.
It's better to start slowly and build up gradually if you're new to exercise. And remember to drink water while you're exercising and make sure you have plenty of space around you.
Video workouts
There are six different video workouts, all between 15-20 minutes long, and they can be paused at any time so you can do as much or as little as you want each time. There’s plenty to choose from, so let’s get moving!
Select a video from the list below, or see the full playlist on YouTube here.
An inclusive session with Paola and George that will help improve your mobility, strength and stamina with specific movements which you can use in everyday life. The class is open to all abilities and fitness levels. All you need is your own body and a small space.
Take part in a fun seated exercise session with Gil and Claire. This energising session will help improve your strength, flexibility and core stability and will also work your brain, helping with memory, cognition and wellbeing. Make sure you are sitting comfortably and enjoy!
Enjoy getting your groove on with Gil and Shirley who’ll take you through a fun and uplifting dance session, featuring a range of moves and steps including some salsa! You can follow along to the session while seated too if you prefer.
Instructor Jane and George lead you through an intro to Pilates session with low-impact movements and stretches, which will improve your flexibility and strength while protecting your body and joints. If you have recently had surgery, are recovering from an injury or are a beginner, this is an ideal 15 minute Pilates workout for you!
This chair-based session with Jane and Moonmoon is a great way to release any tension and stress with a range of mindful movements, stretches and breathing designed to help you feel more invigorated. You can follow along to the session stood up if you prefer.
You can boost your cardio and burn some calories while learning some basic boxing moves with Gil and Claire. You can work to your own pace and best of all, you don't need any boxing equipment to do this workout, so just press play and get ready to punch your way fit. If you’d prefer to follow along while seated, you can do.
Functional exercises for your whole body
These 30-second videos demonstrate functional movements that support strength and balance - perfect for doing around the home whenever you have some time.
All of the exercises below have the options to add light resistance or household items for extra resistance if desired. Where dumbbells are stated, you can also use own resistance or a suitable household item, such as a bottle of water or tins.
Avoid anything with actions above shoulder or head height if you have a lung or heart condition.
Core and lower body
What it does: Strengthens the back of the body of the body, which is made up of powerful muscles that are essential for everyday movement.
What it works: Glutes (bottom), hamstrings (backs of upper legs), abdominals (tummy)
How to do it:
- Lie on your back on a comfortable surface or on a mat with your knees bent and your feet flat on the floor. Keep your head flat on the floor and still.
- Place your arms down by your sides with your palms flat on the floor.
- Exhale as you slowly push your hips towards the ceiling, pushing through the soles of your feet and engaging your tummy, bottom, and backs of upper legs without releasing your lower back and keeping your shoulders blades connected into the floor.
- Pause at the top then inhale slowly releasing through the spine and return to beginning of exercise.
What it does: The squat is an essential movement that we do regularly throughout the day without even realising it; day to day tasks such as getting in and out of a chair, bending down to pick something up. Again, strengthening the posterior and also working into the quadriceps, which is an important muscle group in everyday movement.
What it works: Quadriceps (thighs), hamstrings (backs of legs), glutes (bottom), abdominals (tummy)
How to do it:
- Stand with your feet shoulder-width apart, leaving your arms straight down at your sides.
- Inhale. Brace your core and begin to push your hips back, bending your knees as if you’re going to sit in a chair.
- Ensure that your knees don’t cave in and that your chest stays proud. Go as low as you are able to and pause.
- Exhale: push up evenly through your whole foot back to the starting position.
What it does: Like the sit to stand squat exercise, the assisted squat uses every single lower body muscle, and is very effective in building strength and balance, so everyday movements like turning, bending, and even standing are easier.
What it works: This is a great exercise for your quadriceps (thighs), hamstrings (backs of upper legs), glutes (bottom) and abdominals (tummy)
What it does: Like the sit to stand squat exercise, the assisted squat uses every single lower body muscle, and is very effective in building strength and balance, so everyday movements like turning, bending, and even standing are easier.
How to do it:
- Standing tool with your feet hip width apart place with one hand on the back of the chair breathe in bracing your core as you drive your hips back bending your knees.
- Breathe out as you recover back up.
- Ensure that your knees don't cave in and that your chest stays lifted throughout.
- Standing tool with your feet hip width apart place with one hand on the back of the chair breathe in bracing your core as you drive your hips back bending your knees.
- Breathe out as you recover back up.
- Ensure that your knees don't cave in and that your chest stays lifted throughout.
Lunge
What it does: Lunges are great to strengthen muscles in your lower body, while also improving balance, coordination, and stability. When we add a combination of lunges, we activate additional muscle groups and focus even further on coordination and stability in each different lunge.
What it works: Quadriceps (thighs), hamstrings (backs of legs).
How to do it:
- Stand in a split stance with the right foot roughly 2 to 3 feet in front of the left foot. Your torso is straight, the shoulders are back and down, your core is engaged, and your hands are resting on your hips.
- Bend the knees and lower your body until the back knee is a few inches from the floor or as low as you can. At the bottom of the movement, the front thigh is parallel to the ground, the back knee points towards the floor, and your weight is evenly distributed between both legs.
- Push back up to the starting position, keeping your weight on the heel of the front foot.
- *Exhale* (breath out) on the lunge action, *Inhale* (breath in) on the recovery.
What it does: Deadlifting can increase core strength, stability and improves your posture. Deadlifting helps most of the muscles in the legs, lower back and core. These are all muscles responsible for posture, which will help keep your shoulders, spine, and hips in alignment.
What it works: Back muscles, hamstrings (back of legs), quads (thighs), glutes (bottom) and core (tummy). The best part about doing deadlifts is that because they use so many different muscles, you're able to get a great workout in a short amount of time.
How to do it:
- With feet shoulder-width apart and legs straight, hold the dumbbells (if using) in each hand, palms facing your body. Inhale: Breath in at the top.
- Bend at the waist, letting the dumbbells (if using) hang to the floor.
- Use your hamstrings and glutes to pull your body back to start. Exhale: on the way up back to recovery
What it does: Any of these work as a great functional exercise to improve stamina, strength and posture.
What it works: Muscle focus of the legs, core and option to add additional weights (dumbbells) or use own resistance to work into the arms more.
How to do it:
- Stand tall with the legs slightly apart and bracing your core
- Start by lifting one leg up and then alternating legs into a march tempo while powering the arms.
- Lift the thighs up to the height that you are able to.
- Remember to breathe throughout at a pace that works for you
Upper body
What it does: The push-up is one of the most foundational upper body exercises. The muscles used in this exercise are ones we use in everyday tasks, including lifting, pushing and pulling.
What it works: Pectorals (chest), deltoids (shoulders), triceps (backs of upper arms).
How to do it:
- Bring yourself into a kneeling or full high plank position with your hands slightly wider than your shoulders. Your body should form a straight line from head to toe, and your gaze should be slightly ahead.
- Roll your shoulders down and back.
- Inhale as you bend your elbows and lower down, keeping them at a 45-degree angle until your chest touches the ground.
- Exhale as you push back up to start, ensuring that your lower back stays strong.
What it does: The wall press is another foundational upper body exercise. The muscles used in this exercise are those we use in everyday life, including for lifting, pushing and pulling.
What it works: Pectorals (chest), deltoids (shoulders), triceps (backs of upper arms).
How to do it:
- Stand with feet under hips, arm’s length away from a wall. (Can also walk the legs further away from the wall to increase the intensity of the movement)
- Plant both palms on the wall, with wrists in line with your shoulders and fingers pointing at the ceiling.
- Press down with your fingers into the wall to activate your back and core.
- Maintaining this position, inhale as you bend your elbows and push towards the wall.
- Hold for a second and then exhale as you push away from the wall back to your starting position.
What it does: In daily life, you need strong shoulders to lift objects safely. This makes the front raise helpful for building the strength needed to perform everyday activities such as placing grocery bags on the counter or putting items on a shelf at shoulder height.
What it works: Deltoids (shoulder muscles), pectorals (upper chest).
How to do it:
- Stand with your feet about hip-width apart. Let your arms hang in front of you with the light dumbbells (or household equivalent) or even with no weights in front of the thighs (palms facing the thighs). Your back is straight, your feet are planted flat on the floor, and your abdominal *tummy* muscles are engaged.
- Exhale and lift the weights upward in front of you. Your arms are extended, palms facing down, with a slight bend in the elbows to reduce the stress on the joints.
- Pause briefly when your arms are horizontal to the floor.
- Inhale and lower the dumbbells to the starting position with a slow and controlled motion.
What it does: In daily life, you need strong biceps (front of upperarms) to be able to lift items and objects securely such as a kettle, pan off the hob, shopping and even possibly helping to assist others up and down, or in and out of a chair.
What it works: This exercise is great for the lower and upper arms (biceps).
How to do it:
- Stand tall with elbows tucked into the side of your body.
- Keeping the upper part of your arm locked to the side of your body, bring the dumbbells towards your shoulders and then back down
- Tip: To add variety slow down the tempo of the exercise.
What it does: Lateral raises will help increase your shoulder mobility, range of motion, and stability. This helps you become better at activities like lifting, and presses and pushing actions.
What it works: Triceps (backs of upper arms), deltoids (shoulders), trapezius (upper back).
How to do it:
- Stand or sit with a dumbbell in each hand at your sides.
- Keep your back straight, brace your core, and then exhale slowly lift the weights out to the side until your arms are parallel with the floor, with the elbow slightly bent.
- Inhale as you return the arms back to your sides.
What it does: The woodchop is a fantastic functional core exercise. Your abdominals (tummy) are working overtime as you twist and lift, and the overall movement of the exercise means the core strength benefits created will translate to everyday activities that require rotation work.
What it works: Core (tummy), hip muscles, quads (thighs), calf muscles, deltoids (shoulders).
How to do it:
- With feet shoulder-width apart hold the dumbbell in both hands on the outside of your right thigh.
- Exhale and twist your torso, driving the weight up and across your body. As you lift, stand and turn your torso so you end up facing the dumbbell above your left/right shoulder.
- Rise onto your toes as you twist and lift.
- Inhale as you return to the start position.
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