Learn More About Sculpting with Weights Level One
Sculpting with Weights Level One was our first fully-described workout for the blind and visually impaired. We created it for both men and women with visual impairments. There are 4 segments in this audio workout: a warm up, a standing leg and upper body workout, floor exercises, and a cool down. It is approximately 35 minutes long. The equipment needed is an exercise mat, a wall or chair for balance, and hand weights. Beginners may choose to use 2, 3, and 5 pound weights. Men may want to use heavier weights. Increasing the weights makes it more challenging as you get stronger. The beauty is that nobody needs to know how much weight you are using, because you can do it alone. That is my favorite part.
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 - Step Touches, 4 - Knee Twists, 5 - Jumping Jacks, 6 - Straight Leg Raises, 7 - Squats, 8 - Overhead Shoulder Presses, 9 - Lunges, 10 - Lateral Shoulder Raises, 11 - Bicep Curls, 12 - Tricep Overhead Extensions, 13 - Back Flies, 14 - Planks, 15 - Chest Presses, 16 - Bridges, 17 - Bicycles
Sample Exercise Descriptions
3 - Step Touches
Play Step Touches MP3
Download Step Touches MP3
Text Description:To do step touches, start with your back straight, and your shoulders back and down. step out with your right foot, and bring your left foot in to meet it. Then, step out with your left foot, and bring your right foot in to meet it. When you step out, bring both arms straight out to your sides, so your body is making the shape of a cross or a print letter T. When you bring your foot in to meet it, return your arms to your sides. Your arms will go out to shoulder height each time you step out.
5 - Jumping Jacks
Play Jumping Jacks MP3
Download Jumping Jacks MP3
Text Description:Stand with feet together, and arms at your sides. Jump up, and bring your feet wide while bringing your hands together, up over your head. If you are unable to do this exercise, you can modify it. Bring your arms up and down, as high as you can. Instead of jumping, touch your right foot out to the side while bringing both arms up, then repeat with the left foot.
9 - Lunges
Play Lunges MP3
Download Lunges MP3
Text Description:Start with your feet together, then step forward with your right foot. This is a very wide stance. Your weight should be balanced on the heel of your right foot and the ball of your left foot. Bend your right knee until it nearly touches the floor. Keeping your weight in your right heel and the ball of your left foot, come back to a standing position. Repeat all lunges for this side before switching to the left leg. Remember to use a wall or furniture for balance and to help you maintain proper form if needed.