– [Narrator] Thank you for watching, and for a full transcript, visit www.funforthedisabled.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.
-[Harsh] Hello everyone, my name is Harsh. I will be your instructor for the day. Welcome to the Sit and Hiit Class. This is a high intensity interval class where we have two trainers that are going to be showing seated exercises. I will be doing the seated upper body version, and then joining me also is David. Hi David, how are you?
-[David] Hello everyone. I will be also demonstrating the sitting version of this exercise, fully body version of the sitting version of this exercise.
-[Harsh] Perfect, so David’s also gonna be incorporating his lower extremities while performing all of these exercises at a seated level. Always a pleasure to have you, David. And then we have another trainer with us, Marcela. Hi, Marcela. How are you?
-[Marcela] Hi. Hi everyone. How are you doing guys? Very happy to be here today. And I’m gonna be doing the standing version for today, so I hope you guys enjoy the class.
-[Harsh] Awesome. Thank you again. Lovely to have both of you with me today. Guys, as always make sure you have some water with you, stay hydrated during this class, have a towel in case you start sweating. All of these movements are gonna be done without any type of weights or anything, we’re just gonna be using body weight. We’ll get the music going, get a little warm up and action. And then we have five great exercises that we’re gonna push through and then see if we can find a way to bring all of those together at the end and see if we can cycle through them multiple times.
Just like always, we’d like to start out with a little bit of a warmup before we get moving. So for this warmup, we’re going to start swinging our arms forward, up and down, and we’re gonna take them overhead slowly and gently. And let’s just swing your arms all the way back and forward. There it is. Nice work, everyone. You can step one step in front of the other. If you’re following Marcela, kind of like she’s doing right there. David, you can do the same for those following along with David. Start kicking one leg out in front of you, David. There we go. Nice work. Let’s get these swings a little faster and a little higher. There we go, everyone. That’s it right there, there we go. And up in the air, let’s go for another ten. Let’s swing all the way.
Now what we’re gonna do for the next ten seconds, we’re gonna switch it over to one arm at a time. So I’m just gonna take my right arm and take it up, just one side. Yeah, there we go. Let’s swing for another ten, nine, great, seven, six, five, four, three, two and one. We’re gonna switch to the left side, the opposite side that you were just doing, just a single arm swing, we’re swinging our arm all the way, getting your shoulder loose. You’re following Marcela during this warm up, you will see she’s kicking her leg forward, stepping backwards with the same arm. That’s going up in the air for another five, four, three, two and one. Now we’re gonna get our arms out to the sides, and we’re just gonna rotate into our helicopter twists. We’re gonna rotate all the way through. Keep your arms straight if you can. There we go. Nice, and we’re gonna swing all the way through. Start out with a gentle rotation, but swing it all the way through. Nice work everyone. Hope you guys are feeling the warmth already. Let’s go for another ten, nine, great, seven, six, five, four, three, two and one.
What we’re gonna do is keep those shoulders active a little bit. We’re gonna start running in place, hands are gonna go flying right out in front of you like you’re running in place, you’re jogging in place. You can do this seated, you can do this standing. Again, I’m just gonna be using my upper body, David’s gonna be using his lower body, kicking his legs up like in a marching, yeah, as he’s going forward. And Marcela’s gonna be running in place, standing up, hands up, there we go. Nice work everyone. Keep your palms facing each other as you go, your elbow should be kicking backwards. There it is, run in place. Move in place, let’s go, let’s go, let’s go. Nice work everyone. We got this for another ten, nine, great, seven, six, five, four, three, two, and one. Nice work.
Now, what we’re gonna do is we’re gonna bend down and come back up. We’re not gonna go with our hands up in the air. So we’re just gonna bend downwards, touch our waist, bend down, touch at our waist again. There we go, right at your waist. Nice work. So this should loosen up that lower back for you a little bit, it should engage that core as you come up, try to think about squeezing right at your core. Here we go, nice work. Let’s keep moving everyone. Music’s getting us pumped. Let’s go for another ten, nine, great, seven, six, five, four, three, two, and one.
Last movement for the warm up, what we’re gonna do, we’re gonna get our arms out to the sides. We’re gonna rotate them Palm up and palms down. As you do this, you can step side to side if you’re following with Marcela or with David. There we go, stepping side to side, incorporate those lower extremities, rotate those shoulders all the way forward. Not just your wrists. Don’t just think about turning your wrists, you can do that without rotating your shoulders. We’re trying to rotate these shoulders all the way forward and backward, just go. Nice work, everyone. Let’s go for another ten, nine, great, seven, six, five, four, three, two, and one.
Hands in front, hands right out in front, and we’re going palms up and palms down right out in front of us. There we go, nice work everyone. Let’s keep moving, last movement for the warm up right here. Let’s go, let’s go. There it is. Let’s go. Nice work, palms up, palms down right out in front. You should feel your shoulders starting to get all loosen up for you, kicking forward. Marcela’s doing if you’re following her in the standing version, nice work. Little toe taps right out in front, nice. We got ten, nine, great, seven, six, five, four, three, two, and one. Rest and relax. Gonna allow everyone to grab a drink of water. Make sure you get yourself, keep yourself hydrated. Nice work, everyone. That was a great warmup.
What I’m gonna do now is explain our very first movement. I’m gonna explain each movement as we go through them. So the first movement is called a press and row. What this is gonna look like if you’re following along with David and I, we’re going to be starting out with our hands at our chest. We’re gonna be pushing forward and rowing backwards. So think about hands are gonna be open when you go forward, and hands are gonna pull backwards. Close your fists at the very front and pull backwards so you get that row. When you get this row, you squeeze your chest, push it out. When you push out in front of you, you’re trying to use your chest muscles to push out all the way. So that’s what David and I are gonna be doing. And then Marcela is showing what she’s gonna be doing at a standing version. She’s gonna be doing some diagonal butt kicks. So our feet are out wider than her shoulders to start. She’s kicking back towards her glutes, each time she presses forward and rows backwards. You can see she’s alternating the sides, so it’s one leg at a time, but both arms are going at the same time. Awesome, thank you Marcela for showin’ us. Thank you, David. All right, everyone, we are going to get started.
Just start my timer. We’re gonna get started in five, four, three, two, and one, with a press and row. Again, remember this class is a high intensity interval class, this means we try to keep intensity as high as that music is. Let’s go, everyone, follow along. Pick the trainer of your choice, we’re all doing things a little differently. As you can see, David is getting one foot out, reaching out. Each time he’s pushing his hands forward. Marcela’s doing the same thing for the press and row. If you’re following along with me, we are going with the upper body where we’re pressing all the way out in front and pulling backwards. Press out front, pull back, press, pull. That pull motion is your row, that push motion is your press. Press, and row. Nice work, everyone. We got ten, nine, great, seven, six, five, four, three, two, and one, rest.
Whew! This is a quick rest. What we’re gonna do now is the next exercise, it’s called Arnold press. This is for your shoulders. What this looks like is we’re gonna start out with our palms. You’re gonna start out with a fists, your fists are gonna be facing you. As you press upwards, you’re gonna start rotating your fists so that they’re facing the outside or away from your face. So fists are starting out right in front of you. When you go overhead for the press, fists are gonna be facing outward. If you’re following along with David and I, we’re doing the same movement. So David, let’s start with our hands facing each other. Yeah. And so when you press up, you’re gonna turn your palms. Yep. Perfect, David, that looks awesome. Thank you so much for showing people how that’s gonna look, if they’re following along with you.
And then for those following, along with Marcela, we’re adding in a little bit of a hip thruster. So what you’re gonna do is, you’re gonna start out in a mid-squat position as you’re down. And when you go upwards, overhead press, you come up standing all the way up tall, squeeze your glutes, engage your core. Thank you, Marcela. All right, everyone. Remember these movements. I’ll explain them again, but remember them because we’re gonna be doing all of these again. So for our second movement of the day, it’s called the Arnold press. We’re gonna start out with our fist facing us. And in three, two, one, we’re going with a press all the way up in the air. Think about activating those shoulders as you go up, rotating your hands as you do it. Again, if you’re following along with David and I, doing something very similar at a seated version, but if you’re following along with Marcela, it looks a little different at a standing version. So she’s squatting down a little as she presses all the way up. You can see when she comes in, she closes her fist together, or closer together. And then as she goes out, those shoulders stay shoulder width apart. Nice work, Marcela, nice work, David. Let’s go, everyone. We got the Arnold press, that’s what we’re doing right now. Rotate your fists a little. We got another ten, nine, great, seven, six, five, four, three, two, and one, rest. Nice work everyone.
While you guys take a quick rest, our very next movement. This rest, you guys can grab some water if you need. What I’m gonna do is while everyone’s grabbing water, I’ll explain the next movement. The next it it’s called alternating punches. What this is, we’re gonna start out, it’s a boxing move. You’re gonna start out with both of your hands closer towards your chin. And we’re gonna punch outwards, right out in front of us, left and right. And what we’re gonna try to do is, we’re gonna try to keep the pace. But if you can see, my elbows are fully extending and coming back. So I’m not just halfway throwing these punches just because I want to go faster. And even if I want to go faster, I can still engage all my triceps and biceps and shoulders while I throw my punches forward.
All right, David’s gonna be doing something very similar with this. He’ll be punching out. The one thing David has an advantage of in being able to use his lower extremities as he’s sitting, is he can reach all the way out in front. So you can see him reach, he’s able to put weight through his legs. So if you’re able to do the same, please follow along with David and engage in that activity with him. And for those that are gonna be doing this standing, following Marcela, what you’re gonna do is, you’re going to be staggering your stance. So one leg is gonna be in front of the other. So she has her right leg in front of her left one right now, making sure she’s reaching all the way out in front. You can see there’s a slight rotation in her toe as she leans forward with her left side, this provides a better balance point right there. You can rotate right there for your left and your right as you’re rotating, punching forward. Awesome. Marcela, thank you so much.
Alternating punches is the next movement everyone that we have coming up in five seconds. So get ready, hands towards your face, and in three, two, one, let’s go with these alternating punches. Again, get those elbows fully extended. Keep that speed and pace, keep it moving. Let’s go everyone, alternating punches is the movement right here. And we’re gonna try to burn it out as fast as we can go. Let’s go right here. Many of them, as many punches as we can get, let’s do it. Nice work, David. There we go, reach all the way. Punch out all the way. Nice work, nice work. There we go. Everyone, keep moving. Marcela’s got a nice pace going. There we go, let’s keep it up. We got it everyone. Let’s go for another ten, nine, great, seven, six, five, four, three, two, and one, rest. That was good stuff, everyone. Great work, great work. All right.
Our very next movement is called baseball bat swings. Just like it sounds, you’re gonna imagine and pretend like you have a bat in your hand, both of your hands are gonna be together, and you’re gonna swing all the way through until your elbow goes into full extension. So think about swinging a baseball bat, start off at one side. So I’m starting off on my right side. When we do the second round, we’re gonna switch it up and go to the opposite side. So let’s remember which side we’re doing for this one. For this movement, David, Marcela and I are gonna be doing something very similar. All of our arms are gonna be starting out behind our head, both hands are behind our head and we’re swinging all the way out in front of us.
-[David] May I share something? May I share something very important Harsh?
-[Harsh] Yes.
-[David] As you know, if you notice everyone, when I’m swinging my bat, I’m also putting some weight on my legs as well on the side of my body. So when I’m swinging the bat, I’m not only putting some pressure on my upper body, but also a little bit of my legs as well.
-[Harsh] That’s a great point, David. So David is just saying that he’s incorporating his total body as he goes through this movement, and the same thing’s gonna apply for David and Marcela. As Marcela swings all the way through, you’ll see that she is getting her legs out, both of her toes are gonna twist out towards the direction that she’s swinging that bat. That’s an excellent point, David, thank you. Thank you Marcela. All right, everyone, let’s get ready to swing these baseballs. Let’s hit these baseballs, starting in three, two, and one. Let’s swing this bat all the way. So back and forth is a direction that you’re going, swinging this bat all the way. Add some power to it as you swing out, make sure you swing all the way to the opposite side of your body as well. Don’t short yourself and just swing the bat right out in front. It’s not a butt hit, we’re going all the way and try to hit a home run. Let’s go, swing the bat. Swing, swing batter, batter, batter. Let’s go, all the way through, all the way through, David. Let’s go, nice work, swing, swing, swing. There it is. Let’s go, swing all the way through. Nice work. That’s it, keep moving everyone, we got it. Swing all the way through. Let’s go. We got another ten, nine, great, seven, six, five, four, three, two, and one, rest.
-[David] Home run.
-[Harsh] Whew. Home run. Nice work. Nice work, everyone. Feel free to get some water right here where we move on. What we’re gonna do is, we’re gonna try to get to our next two without taking a break in between. (upbeat music) So I’ll explain both of them. The next movement, the first one that we’re gonna do is called the chest flies. So all we’re gonna do is you can start out with your arms either out wide, or you bend them at the elbows at a 90-degree angle, we’re going to squeeze your chest inwards together with your palms, touching each other, and then pulling them back. Even if you’re doing it arms out, it’s gonna look more like your military jacks. But if you can keep a slight bend in your elbows and think about squeezing towards your chest when you come in the middle. As you can see, Marcela’s gonna be stepping side to side, David’s gonna try to do the same thing. He’s gonna step side to side as he’s doing these chest flies. That looks awesome, both of you, thank you so much. And then the second movement that we’re gonna incorporate together it’s called the jump ropes. What I’m gonna do is, I’m gonna have my hands to the side, I’m gonna be jump roping side to side, just like this. We’re gonna try to keep the intensity as high as we can. So I just want to show you guys these movements ’cause we’re gonna go back to back right after the chest flies. So if you can see, Marcela’s gonna be adding in a little bit of a jump as she’s doing the jump ropes. So you don’t need jump ropes in your hands in order to activate the same muscles that you would. Perfect, Marcela, thank you so much. And David, as he gets the jump ropes, you can see he’s gonna get both of his feet off the ground while he’s going with the arm movement of what the jump ropes are gonna be. Awesome, David, thank you so much. All right guys.
So like I said, we’re gonna try to get through both of those together without taking a break in between, but there are two separate movements, starting off with the chest flies, hands out to like a W, at a 90-degree angle in your elbows. And in three, two, one, let’s go with these chest flies. Think about squeezing your chest together as you come inward, and then go out all the way. Get your elbows out to the side, stepping side to side is what David and Marcela are doing, one leg at a time, as they incorporate the chest flies. There we go. Nice work, nice work. Let’s go, let’s go. Nice, everyone, let’s keep moving.
We got a new other 15 seconds and we’re gonna go right into jump ropes after, in ten, nine, great, seven, six, five, four, three, two, and one. Hands to your sides, elbows are are still bent. And let’s go with the jump ropes as fast as we can, let’s go. Right here, nice little burnout. What we’re gonna do, keep moving while you listen to my voice, you’re going to keep moving with these jump ropes for another 15 seconds. And we’re gonna work backwards. So soon as we get through these jump ropes, we’re gonna take a quick break, and then we’re gonna go back to the baseball swings and work our way back to the first movement that we did. Nice work, let’s go, arms moving, legs up, David, let’s go for another ten, nine, great, seven six, five, four, three, two, and one, rest and relax, everyone. You get a nice break right here. Awesome, thank you so much. All right, everyone. David, Marcela, the quick check in with you guys, how are you feeling?
-[Marcela] Great!
-[David] Fantastic, lots of energy.
-[Harsh] Awesome David, nice work everyone. Get some water real quick. (upbeat music) Like I said, we’re gonna work our way back up to the exercises that we did instead of repeating them the same way that we started. So we’re gonna do is, start out with those baseball bat swings. Think about which side you started with the baseball bat swing, I know we started on our right side, so now we’re gonna start on our left side, and we’re still gonna swing this baseball bat all the way through as we go through this motion of this baseball bat swing, baseball swings. we’re trying to hit home runs, we’re not trying to hit no bats. We’re trying to go all the way out in front as we do this. Marcela and David and I are gonna be doing a very similar movement, putting weight through their lower extremities as they’re doing this. But other than that, hands up to the left hand side it, right by your ear, and three, two, one, let’s go. Left side baseball swings all the way through. Bring that bat right by your ear again and swing out all the way. Let’s go, nice work. Keep moving. That’s it everyone.
Left hand, left side baseball. Let’s become ambidextrous and away we swing. You got another 15 seconds everyone, keep moving right here. What we’re gonna do right after this is, we’re gonna jump right into of those alternating punches in ten seconds, nine, great, seven, six, five, four, three, two, and one. Hands up towards your face, and we’re gonna punch right out in front with those alternating punches. If you’re following along with me, we’re just going as fast as we can go, making sure your elbow is still going to full extension. If you’re following along with Marcela, she has switched her stance. But now, her right leg or opposite side, her leg in the front of the other one with a staggered stance. Nice work, let’s go Marcela, let’s go, David. If you’re following along with David, he’s reaching all the way out in front. He’s putting weight through his legs as he punches forward. Nice work, David, let’s go for another ten, nine, great, seven, six, five, four, three, two, and one, rest. Nice work, everyone.
Let us know how you’re feeling right now. Shout it out. Let your neighbors know, let me know, I may be able to hear you through the screen, who knows? David, how are you feeling? You can shout it out.
-[David] I’m feeling energized.
-[Harsh] Energized. Nice. Marcela, we good?
-[Marcela] Shoulders are burning.
-[Harsh] Yeah, definitely a lot of shoulder movements.
-[Marcela] But besides that, all good. (Harsh laughs)
-[Harsh] Yeah. And you know, it’s funny you say that because our very next one is our Arnold presses, and we’re gonna use those shoulders again one more time, they’re gonna burn a little bit. But let’s see if we can get through these Arnold presses. Guys, remember those Arnold presses are the ones with your hands, your palms are facing you to start, and as you go up your palms face outward. If you are following along with Marcela, she’s gonna be starting out just in a mid-squat and then going with her hands all the way overhead. Perfect, if you’re following along with David and I, thank you, Marcela, you’re following along with David and I, we are trying to get these arms up as fast as we can. Starting in five seconds, everyone, four, three, two, one. And let’s go with these Arnold presses. Let’s see how many of these you can get in here.
Get your fists face you and move up. Let’s go, nice work. Keep moving. Let’s go, David. There it is, Marcela. Let’s do it everyone, just keep moving. Fists are facing you, they’re outwards as you come down. Breathe, make sure you’re breathing. We got another ten seconds, nine, great, seven, six, five, four, three, two, and one, rest and relax. Great job everyone. We’re gonna do one more movement before we go to a cool down. This is the first movement that we started with, it’s our press and row. This is where you’re using your hands right out and right next to you, you’re pressing out in front and you’re pulling back to row, a press and row is the movement. We’ve already done this once.
If we can remember how all of them do it, David and Marcel are gonna be doing something very similar for this one. David’s gonna be pressing, he’s gonna be reaching all the way forward as he does it. And then pulling backwards. Nice David. And for those that were following along with Marcela, she was doing those glute kicks, those butt kicks. As she’s kicking back, kicking her heel towards her glutes as she’s pressing forward and rowing backwards. Thank you so much, Marcela. All right, everyone. Last movement, let’s see if we can make it our best one. They say save the best for last. I don’t always believe it, but I’m gonna believe it right now and today, starting in five seconds, four, three, two, hands up and go. Press, row, press row. So you’re pushing outwards first and then pulling backwards. Push, back, push, pull, push, pull. It’s also a great way to divide your workouts. And during the week, if you are somebody that works out multiple times a week, a great format is a push, pull format. There we go, everyone. We got it right here. Let’s go for another 15 seconds.
Let’s go, and then we will cool down. Let’s go right here, ten, nine, great, seven, six, five, four, three, two, and one, rest and relax. This is a perfect time. I’m gonna check in one more time after everyone gets some water real quick. David, Marcela, cheers to you guys.
-[Marcela] Whew. Cheers.
-[David] Cheers.
-[Harsh] Cheers to everyone at home watching this. Thank you for joining us, again. We truly appreciate it, we couldn’t do this without you. Always ending with a cool down is a great way. We’re gonna end with a couple of stretches since we’ve used those shoulders a lot, we’re gonna rotate and do some shoulder circles going backwards. So think about actually pulling your shoulders, shrugging them up and rolling them back. There it is. Nice work everyone. Gonna roll for another three, two, and one. What we’re gonna do is, now we’re gonna shoulder roll, shoulder shrug and roll your shoulders forward for five, four, three, two, and one. I’m gonna grab an arm, pull towards you. This should be a great stretch right now. Marcela, what do you think? (laughs)
-[Marcela] Feels great.
-[Harsh] Yeah, for sure. Oh, the shoulders have been working hard. We’re gonna pull that arm in front, hold it with the other arm and elbow, hold for another three, two and one. We’re gonna switch over to the other side, hold the arm in front of you, and hold. Nice work, hold for five, four, three, two, and one, arms down. We’re gonna rotate one direction. We gonna rotate into your core. You’re gonna look backwards, you’re gonna rotate and hold for five, four, three, two, and one. And switch and turn to the other side, and hold for five, four, three, two, and one. Last one, we’re gonna bend forward and try to touch our toes or towards the ground as far as you can. And we’re gonna hold for ten, nine, great, seven, six, five, four, three, two, and one. Come back up gently. I want to thank everyone for joining this class. Again, this is a Sit and Hiit Class. We have two trainers that perform exercises at a seated level. One does a total body one, one does an upper body one, and then we have a standing and more advanced level inversion. Thank you for joining us.
Marcela and David, thank you as always for being great people to work with and show and demonstrate the movements like they’re supposed to be done.
-[Marcela] Thank you, that was my pleasure. Great workout.
-[David] Thank you so much, it was lots of fun.
-[Harsh] Awesome, thank you both. Have a great time, have a great week, have a great day. Whatever you need to do, make it the best one you can. Take care, everyone.
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