Learn More About Sculpting with Weights Level two
Created specifically for the blind and visually impaired, this workout is no joke! Shana talks you through using weights with multiple muscle groups for maximum toning and efficiency. You will need weights, an exercise mat, a wall or chair for balance, and a few feet of free space. This workout is about 40 minutes long. Combine it with Cardio Level Two for a body changing workout.
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.
1 - Introduction, 2 - March In Place, 3 - Side Squats, 4 - Jumping Jacks, 5 - Straight Leg Raises, 6 - Squats with Overhead Shoulder Presses, 7 - Right Leg Abductions with Left Arm Side Raises, 8 - Sumo Squats with Tricep Overhead Extensions, 9 - Right Leg Abductions with Left Bicep Curls, 10 - Back Flies with Leg Lifts, 11 - Chest Presses with Bridges, 12 - Crunches, 13 - Twisting Crunches, 14 - Bicycles, 15 - Side Planks, 16 - Supermans
Sample Exercise Descriptions
3 - Side Squats
Play Side Squats MP3
Download Side Squats MP3
Text Description:Bend your knees into a small squat, while concentrating your weight on your left leg. As you straighten, touch your right foot out to the side. Reverse by doing a small squat, concentrating the weight on the right leg. As you straighten, touch your left foot out to the side. Your arms can either be down at your sides, or you may rest one hand on a chair for balance. For a little extra challenge, push both hands forward as each foot touches out to the side.
5 - Straight Leg Raises
Play Straight Leg Raises MP3
Download Straight Leg Raises MP3
Text Description:Kick one foot out in front of you, and bring it back. As you kick your right foot out, bring your left arm out. You can reach to touch your calf or your toes with your hand. Remember to keep your back straight. Then, alternate with your left leg and your right arm.
9 - Right Leg Abductions with Left Bicep Curls
Play Right Leg Abductions with Left Bicep Curls MP3
Download Right Leg Abductions with Left Bicep Curls MP3
Text Description:Start by placing your right hand on a chair or wall for balance. Stand on your left leg, making sure not to lock your knee. Pull your stomach in, back straight, and core engaged. Lift your right leg up in front of you, with your toes turned outward, pointing toward the wall. At the same time, hold a weight in your left hand. As you bring your right leg up, curl your left arm so the weight touches your shoulder. As you return the weight to your side, return your leg to the ground. Repeat this process using your right arm and left leg.