Learn More About Our Accessible Gentle Workout Set
These exercises are accessible to everyone whether you are blind, have low vision or sighted! it's time for you to say "Goodbye" to excuses and "Hello" to good health! If you want to move more and regain health, but find it hard, no worries, BlindAlive is here to help. With the Gentle Workout Set, you'll receive a series of four 20-minute workouts. If you feel you've been slowed down by permanent or temporary health condition, or you have significant weight to lose, these workouts could be the perfect ones for you.
Most exercises in this set are done either seated or standing, whatever configuration best meets your needs. Consider alternating the workouts by completing one every other day. You can always do more as you are able. We think you'll love these challenging, yet gentle workouts because the pace is slower and all instructions have been integrated into each routine.
The Gentle Workout Set contains:
A light warm-up and stretch, A gentle but effective cardio workout, An upper body and core session, And a program to work your lower body and improve balance.
To do this workout, you will need:
A sturdy chair, supportive shoes if you choose to use them in your workout, Light hand weights or two cans of the same weight, a pillow, and a small to medium towel.
Fitness Descriptions Provide More Detail
These detailed fitness descriptions are in addition to our audio programs. They explain in more detail the exercise movement, as well as modification, in both audio and text format. They were created by a blind exercise advocate to make the exercises easier to understand and provide a more in depth workout experience. Below is just a sample of a few movements in this workout program. Fitness descriptions are included with every workout.
Light Warm Up and Stretch
01-Seated Walking and Step Touch, 02-Seated Knee Chest Pulls, 03-Ankle Circles with Toe Point, 04-Chair Core Rotations, 05-Shoulder Elbow Circles, 06-Wrists Rotations and Finger Stret, 07-Wrist Stretch, 08-Neck Stretch
01-Walking in Place, 02-Cardio Kicks, 03-Knee Raises, 04-Hamstring Curls, 05-Step Touch, 06-Hamstring Stretch, 07-Neck Stretch
Upper Body and Core
01-Shoulder Rolls, 02-Walking in Place, 03-Wrists Rotations and Finger Stret, 04-Bicep Curl, 05-Tricep Extensions, 06-Chair Core, 07-Chair Core Rotations, 08-Modified Row, 09-Side Raises, 10-Arm Stretch, 11-Chest Stretch, 12-Neck Stretch
Lower Body and Balance
01-Walking in Place, 02-Lower Leg Lift, 03-Inner Thigh Squeeze, 04-Chair Squats, 05-Standing Hamstring Curl, 06-Quad Stretch, 07-Standing Side Leg Lift, 08-Hamstring Stretch