VOICE: Thank you for watching, and for a full transcript, visit www.fun4thedisabled.com. We hope you enjoy! When joining us for this video, you need to take some precautions, as your health and safety are the most important. To avoid any injury or harm, you need to check your health with your doctor before exercising. By performing any fitness exercises without supervision, like with this video, you are performing them at your own risk. See a fitness professional to give you advice on your exercise form. Strategy for Access Foundation NFP and Spirit Club will not be responsible or liable for any injury or harm you sustain as a result of this video.
TIM: Hello, hello, everybody. Come on in, my friends. David, so good to see you. Hello, Elias. Thank you for joining us today.
ELIAS: Hey.
TIM: How you guys doing this morning?
ELIAS: Doing great.
TIM: Awesome.
DAVID: Hello, team. Hello, Elias. How are you?
ELIAS: Hi, David. Tim.
TIM: All right. Thank you guys both for coming today. We’re gonna have an awesome Spirit balance workout for you guys today, and everybody that’s joining in on us. So today, my name is Tim. I will be leading the baseline version of our balance workouts. And with me, I have my friend David who is gonna display the seated versions.
DAVID: Hello, everyone.
TIM: And then I have my friend Elias who is gonna be showing us our advanced versions today.
ELIAS: Hi, everyone.
TIM: All right. Awesome, guys. So let’s go ahead. Like I said, we’re gonna be doing some balance workouts. You have three trainers to choose from today. We’re gonna get warmed up real quick. Choose a trainer to follow, and let’s go ahead and get our balance on. All right, team.
(soft music)
All right, so for our first warmup today, since we are doing some balancing, let’s get those arms nice and stabilized and balanced. We’re gonna start with some arm circles going towards the front to get those muscles and tendons warmed up. Let’s keep our palms down and thumbs towards the front for this rotation. Good work. Nice job, David. Great work, Elias. All right, as we start to count down, let’s get those arms a little bit smaller with our circles. For 5, 4, 3, 2, and spirit.
All right, and let’s move them in our backwards position now, switching those palms to facing towards the ceiling and the thumbs towards the back with some big arm circles towards the back. Good work. Get all those ranges of motions. Nice job. All right, next thing we’re gonna rotate is gonna be our neck muscles. Going 5, 4, 3, 2, and spirit.
Let’s get those neck rolling. So we’re gonna start with our neck down to our, or our chin down to our chest, and we’re gonna roll around our shoulders. Make some big circles with our heads. Good work. Nice job, get all that range of motion on that side, and we’re gonna switch our direction. So turning in the opposite direction you are now in 5, 4, 3, 2, and spirit. Go ahead and go the other way with that neck. Good work. We wanna make sure we are nice and loose for our balance exercises today. Balance also incorporates stability and flexibility. Let’s make it all happen, team. In 5, 4, 3, 2, and spirit. Nice job, team.
All right, just to make sure we get all that blood flowing through our whole body, let’s do some toe touches to overhead press to make sure we get that full body into this. Good work. So let’s bend over at our waist, over to our knees or our toes, and then bringing those hands straight back up overhead for our last warmup for today before we get right into that workout. Nice job, David and Elias. Keep it up. Good work. And 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Nice job, team.
All right, before we get started on our first circuit, let’s just make sure that you have your water bottles close by as well as a chair or something to lower yourself onto for either the advanced, seated, or the baseline versions. All right. And let’s go ahead and get started with that circuit one workout. We’re gonna start with our lower body, and then work our way up with these balance workouts. So to start with first, let’s get those hands on our hips. We’re gonna get our feet close together, and we’re gonna slowly bring one of our feet out to the side, and then bring it back to the middle. So if you’re following me, we’re gonna bring it out just past our shoulder level, and then right back to the middle. And we’re gonna do one leg at a time. If you’re following David in the seated position, David’s also getting his arm out there and his legs. That’s how you’re moving today. Good work, David. So we’re gonna focus on one side at a time, and then we’ll switch it up. So Elias has got our advanced version, Elias is gonna try to bring that leg just a little bit further past his shoulder range. Nice work, Elias. Great balancing skills. All right, team. You got three trainers to choose from. Go ahead and pick your trainer, and let’s get started on that one side. Good work. Nice job, David. Keep it up. Way to go, Elias. All right, let’s switch up those sides in 5, 4, 3, 2, and spirit. All right, switch those legs. Whichever one you weren’t doing last time, switch it up for another 20 seconds on this side. Nice work, everybody. Awesome job, David. Looking nice and stable. Nice job, Elias. All right, team, let’s bring it in for 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Good work, everybody. Nice job to everybody following us today.
All right, let’s go ahead and move down, or move up, actually. We’re gonna move to our midsection. So our first midsection exercise is gonna be our lower torso twist. So we’re gonna start with our hands together right in the middle at our midline or our belly button. And if you’re following me, we’re gonna bring our hands from hip to hip, moving our torsos side to side. Keeping your shoulder square, feet planted, and hands nice and low. All right, if you’re following David in the seated position, he’s gonna be doing the same movement in that seated position, bringing those hands from hip to hip, keeping them nice and low and stable. Excellent job, David. All right, and if you’re following Elias for our advanced version, he’s getting down on the ground, getting his legs up at a 90 degree angle, and bringing those hands from hip to hip. Getting that extra range of motion on the floor. Good work, Elias. All right, team. Pick your trainer. Let’s crush it. Good work. Keep it moving, everybody. Way to go, David. Nice job, team. We’re almost there. Let’s get those last few reps, and then start that countdown. Good work. And 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Nice job, everybody.
All right, let’s stick with our abs for now. Go ahead and grab those chairs or what you’re using for your support today. For me, I’m using this nice red chair. And for our planks, I’m gonna bend over at the waist and get my hands down here, and then move my feet just a little bit further back from where my waist is. All right, and I’m gonna hold this position with my shoulders right over my elbows and wrists for our duration of our workout. All right? If you’re following David for our planks, he’s in the seated position, lifting those arms up overhead and also getting those legs out if that’s how you’re moving today. Good work, David. All right, and then Elias for our advanced version is bringing it to the floor again, holding that plank on the floor, making sure his elbows– er, his shoulders are right over his elbows and wrists. Keeping those hips nice and low. Good work, Elias. All right, team, let’s get into that plank position, whoever you’re following, and let’s get this plank going. Nice job, team. Try to keep control of those hips. Nice and stable. Nice and low. Good work, David. Keep that core nice and strong. Keep it up. Nice job, Elias. Way to go, everybody. We’re halfway there. Keep those planks strong. Good work. Nice job. All right, I can feel that countdown for 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Good work, team. All right. Let’s go ahead and take a quick water break before we get started on circuit number two. How’d you guys do in that first circuit? How you feeling, David?
DAVID: I’m feeling great.
TIM: Excellent. Nice job having that water nearby. How about you, Elias? How are you feeling?
ELIAS: Doing good.
TIM: Excellent. Crushing those advanced workouts.
ELIAS: Totally.
TIM: All right. Let’s go ahead and take those last few sips of water, and we’ll get back into our circuit number two. All right, team. Let’s get back in front of our workout space, and we’re gonna start once again in that ready position with our shoulders, knees, and feet all in the same line. We’re gonna place our hands on our hips, and we’re gonna work on that side leg extension. You’re following me, let’s get that leg out to just past our shoulder. Good work. And we got David in the seated position working his arms into it. Moving the legs. Good work. Remember we’re doing one side at a time. All right, and Elias is gonna do his side leans. So we’re doing our side legs, Elias.
ELIAS: Okay, side legs.
TIM: Good work.
ELIAS: Like this?
TIM: Yep, get those legs all the way out there. Nice job. So Elias is pushing those legs just past the range of his shoulders. Nice work. All right, team. Let’s get it. Nice job, everybody. Keep it up. Working one side at a time. Super focused in our balance, good job. Way to go, David. Nice job, Elias. Get those legs out there. Good job, everybody. Keep it up, keep it up. Halfway there. All right, let’s switch up those sides in 5, 4, 3, 2, and spirit. All right, whichever side you weren’t working last time, switch it up. Let’s get this going. Good work. Nice job, David. Way to go, Elias. Keep it up. Countdown is right around the corner. Nice job, team. And 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Nice job, everybody. Way to crush that circuit two workout.
All right. We’re moving on up to our midsection once again. Let’s get those hands together right at our belly button or our midline, and we’re gonna bring our hands from hip to hip for our lower torso twist. All right, and then we got David in the seated position also working that lower torso, bringing his hands from hip to hip. Awesome stability, David. Keep it up. All right. And we got our friend Elias doing the lower torso twist on the floor, keeping those legs up for the extra challenge and moving those hands from hip to hip for that extra range of motion. Good work. All right, team. Let’s twist it up. Already halfway through our workout. Great job. Keep it up, team. Awesome job. All right. Starting to feel the burn. Let’s push through it for the last couple of reps, and we’ll get that countdown started with 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Good work, team. Crushed it.
All right. Our next midsection workout, also known as our abs, is gonna be our plank. Let’s go ahead and grab those chairs if you’re following me. We’re gonna place ourself on the chair with our elbows and wrists right below our shoulders. Get those feet out a little bit so we’re in our plank position. Hips nice and low, and tighten those abs. And let’s hold that plank. All right, David, let’s see what that seated version looks like. Hands up, feet out, tighten in those abs. Excellent work, my friend. And Elias in our advanced version is on the floor doing the same with those elbows and wrists underneath the shoulder. Hips nice and low, legs all the way out. Nice job. All right, team. Let’s get these planks. One of the best core workouts and one of the best balance workouts, and you guys are crushing it. Nice job. Keep it up, keep it up. We’re gonna feel that burn, and we’re gonna push right past it. Good work, everyone. All right, let’s feel that burn for a few seconds before we start our countdown. And 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Nice work, everyone.
All right, we have one more workout left, and then a challenge at the end of the circuit before we do our cool down stretches. All right, so for our next version, or for our next workout, we’re gonna do some quad pods again. You’ll keep that chair out. You’re following me for our quad pods, we’re gonna get our, bend over at our waist, get our hands right at the end of that chair, and we’re gonna touch our shoulders. Good work. All right, let’s see what that seated version looks like, David. Nice job. Seated quad pods, bring his hands from his knees to the opposite shoulder. Good work. Then Elias is gonna bring it to the floor with the quad pods in that plank position, bringing his hand to the opposite shoulder. Good work, everybody. All right, let’s get it, team. Any movement is good movement. Keep it up. Good work, everybody. Good work. Last few reps, team. You got this. And 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Good work, everybody. Feeling good.
All right. We have one more workout at the end of circuit two. We’re gonna do our spirit challenge. And today, our spirit challenge, we’re gonna offer you the three different versions. So for our baseline version of our challenge, it’s also called the bird dog. One of my favorite workout names. So if you’re following our baseline version, we’re gonna get back into that plank position off of our chairs, making sure our elbows and wrists are under our shoulders. And for this workout, we’re gonna raise our hand and our opposite legs. So if I’m raising my left hand, I’m gonna raise my right leg on the opposite side of my body, and then I’m gonna switch it and raise my right hand and my left leg. Trying keep that balance. Good work. All right. Let’s go over to David. He’s also trying to get that cross body movement going, moving his opposite arm overhead, and the opposite leg if you can. Good work, David. Keep it up. And Elias is doing the same, but he’s taking it to the floor once again.
ELIAS: Yeah, sorry that’s right again.
TIM: Moving the opposite arm and opposite leg. Showing off those balancing skills. Good work, Elias. All right. We are crushing it, team. Whichever version you’re following, let’s go ahead and get those dog birds, or bird dogs. Good work. Nice job, team. Keep it up. Way to accept that spirit challenge. Nice work. Way to go, team. All right, let’s get those last few reps in. We’ll get that countdown started with 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Good work. Nice job, everybody. All right, go ahead and grab some water real quick. We’re gonna take just a quick water break. Feel free to share how you’re doing in your workout with whoever you’re with today. Shout it out loud. Shout it from the rooftops. How’s your balancing looking?
DAVID: My balance is very steady and very stable.
TIM: Excellent. Love to hear that. You were looking good, David. Thank you so much for rocking those seated versions. How about you, Elias? How are you feeling?
ELIAS: The balances reminds me (indistinct) other times I was struggling to, but I did my best though.
TIM: Excellent, that’s right. Balance might not be all of our strong suits, but it’s definitely something that we use to keep ourselves in shape and fit. And we wanna show you all of those workouts. So thank you guys so much for showing up and trying something new. We love it. All right. After all that balancing, why don’t we make sure we go ahead and click save on that workout. And the way we do that is by some static stretching, making sure that all the muscles and joints we worked today are getting a nice rest. All right. So for our first stretch, let’s get our arms out to the side. And we’re gonna bring one arm right across our chest and lock it up between our elbows and our wrist. Keeping that pressure off of our joints. We’re gonna hold this for 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Good. All right, switch it back out. Get those arms back out. Whichever arm you didn’t do last time, bring it across your chest. We got our elbow, our wrist. Let’s lock it up right in between. Nice job, team. For 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Good work.
All right, next up, let’s get those arms up overhead. We’re gonna start with our hands at our side, and we’re gonna bring our arms up all the way overhead. Reach up nice and tall. That might mean getting on your tippy toes a little bit. And we’re gonna hold our hands up overhead for 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Good work. All right, let’s go ahead and bend over right at our waist, keeping our backs nice and straight. We’re gonna bring our arms down to either our knees or to our toes, or maybe we can touch the floor today. However flexible you’re feeling after our workout, let’s go ahead and bend over at those waists. For 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Good work, team.
All right. Let’s not forget about our abs. We worked those super hard today as well with two of our workouts. So let’s get our hands on our waist. We’re gonna bring one hand up overhead for 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. Switch up those hands on your hip. Opposite hand overhead for 10, 9, great, 7, 6, 5, 4, 3, 2, and spirit. All right, everybody. Way to crush that workout. We got our balance on, we got some flexibility, and we definitely got all that stability today. Thank you so much to my co-trainers David and Elias joining us today, and we’ll see you all again next time. Take care, my friends.
ELIAS: Take care, Tim, thank you.
DAVID: Thank you for joining us today.
ELIAS: Thank you for joining us today.
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