Fitness with Friends: SPIRITed Sam’s Workout Jam!

NARRATOR: Thank you for watching, and for a full transcript, visit 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. 

SAM: Good afternoon everybody. And welcome to Spirited Sam’s Workout Jam. I’m spirited Sam, this is Katie. 

KATIE: Hey Sam, hey everyone. I’ll be leading the seated version for today. 

SAM: That’s right Katie. And I’ll be leading the standing version of some of the exercise, and today’s theme is the reggae theme. So we’re gonna have reggae music, and we’re also gonna have reggae themed exercises. Feel free to shake it any time during these exercises ’cause reggae is like dance, and we will get started, and of course we encourage that as well. So as we get started on the exercises I’m gonna say what they are first. And the first exercise in our warmup is the side bends, everybody. And if you do it standing you’re doing it like me right here. And if you do it seated, you’re doing it like Katie right here. And of course always feel free to shake while you’re going side to side, ’cause it’s like dancing in reggae. 

So, you can do it free flow, or you can do it side by side in a shaking motion. If you do it side by side in a shaking motion, you’re allowing yourself more time before you go side to side, ’cause you’re shaking while you’re going side to side. And that goes for when you’re standing. That also goes for when you’re seated, or if you’d rather just do it free flow, you can do it free flow as well. Reggae gives you options. Great job Katie, great job everyone back at home. Here we go for 15, 14, 13, 12, 11, 10, 9, great, 7, 6, 5, 4, 3, 2. great job. You’re spirit everybody. 

KATIE: Great job! 

SAM: Great job everybody, you guys are awesome. High fives! All right. Next everybody for our warmup, we are gonna do some twisting everybody. Now with twisting you can do it standing like me or seated like Katie. And now, as you’re twisting, feel free to shake your arms and shake your shoulders as you go side to side so it can feel more like dancing. Reggae offers dancing everybody. You guys are awesome, keep it up. Great job. 

(reggae music) 

Here we go for 15, 14, 13, 12, 11, 10, 9, great, 7, 6, 5, 4, great job. 3, 2, you’re spirit. Great job everybody, great job. All right. Next exercise everybody is the overhead press, the overhead press everybody. Now on the overhead press, if you’re standing like me, you’re just gonna have your shoulders align with each other and arms go up, come back down. Same thing goes with your seating. If you’re seated, you have your shoulders come up, go back down. And if you wanted to add a little bit of shake to it, you can do so going upwards. A little shake going upwards, little shake going downwards. You can let your body doing a little shake as well, because once you shake, it allows your muscles to have more free flowing movement as you’re going up and down, and you’re allowing more flexibility as you’re going up and down as well. ’cause it, you have more to move once you shake it. You just feel good. You can also do… We’ll go for 15, 14, 13, 12, 11, 10, 9, great. 7, 6, 5, you guys are awesome. 4, 3, love this music, 2, great job, you’re spirit. You guys are doing a great job everybody. And you guys are doing awesome. 

You’re feeling good everybody? All right, we’re having a great time. All right, you guys are awesome, keep it up. All right everybody. Next exercise we are gonna do is the forward punches everybody, forward punches. Now everybody, the forward punches. Step forward and punch. Now the good thing about reggae is you can shake when you’re stepping forward and punching, and you can even do that seated, like you can punch forward, but you can shake as you’re punching forward. The good thing about always shaking is that you’re always moving. Wouldn’t you all like to be always moving? Well if you’re always moving, you’re always shaking. And if you’re always shaking, you’re always moving. This is awesome everybody, reggae is awesome. Here we go for 20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, great, 7, 6, 5, 4, 3, 2, you’re spirit. Great job everybody, great job. All right everybody. We’re gonna take a little water break, and when we come back everybody, get ready to move and shake, ’cause we’re gonna do some reggae exercise today. 

(upbeat music) 

All right everybody. I hope you’re nice and hydrated, ’cause hydration is really good for exercise. And next everybody, we’re gonna do some up and down touch. And for seated, it would just be the up and down touch, ’cause you have to lift your arms coming up, and they can touch your lap as you come back down. For standing it’s more like a toe touch, ’cause you have your arms coming up, down towards your toes, and those are exercises we normally do. And if you wanna make it interesting in reggae, you don’t have to go all the way down if it’s too hard, and you don’t have to go all the way up if it’s too hard, you can just keep moving and keep shaking in those directions. Like let’s say I’m seated, I can shake upwards right here, or I can shake downwards right here. And if I’m seated, I can still shake upwards, I can still shake downwards, or I can do it both ways, up and down. It is your choice in reggae everybody. 

Here we go, in 3, 2, 1, and begin, up and down touch. Great job everybody, you guys are awesome. Way to go. Great job guys. Here we go for 15, 14, 13, 12, 11, 10, 9, great, 7, 6, 5, 4, 3, 2, great job, spirit. Great job everybody, that’s awesome. Katie and I are so happy to be here today, and next everybody, we’re gonna do the chop and shake everybody, chop and shake, okay. Now on that everybody, we’re gonna do a simple chop, and we can always shake on the chop like everything else. So chop and shake. Another way to look at it is if you chop, you can still shake while you chop everybody. ‘Cause my arms are still shaking right here and I’m chopping. So there’s options, and that can happen seated or standing. 3, 2, 1, and go. Great job guys. You guys are awesome. 

(upbeat music) 

Here we go for 15, 14, 13, 12, 11, 10, 9, great, 7, 6, 5, 4, 3, great job. 2. Spirit everybody, great job. High five, you guys are awesome. Okay everybody. Next, we are gonna do the pec flies. Now pec fly seating, is like this everybody, our arms are out, and then our arms come in, then our arms come out. Pec fly standing, arms come out, arms come in, arms come out. Now everybody, there’s always a way to shake. How can we shake on pec flies? Easy, arms come out, shake, Out and shake, in and shake, out and shake. You can do this seated or standing. Great job everybody, keep it up. Here we go for 15, 14, 13, 12, 11, 10, 9, great, 7, 6, 5, 4, 3, 2, you’re spirit. Everybody great job. (clapping) Great job. 

Okay everybody. Next everybody is the arm rolls everybody. With arm rolls, it’s a nice and simple arm roll forward, then an arm roll backward. And you can only shake your arms as you’re doing arm rolls. You can also shake your shoulders as well everybody, arm rolls are an awesome way to rock it out. Great job everybody, keep it up. You can also shake your head as well. You guys are also on this reggae theme. Here we go for 20, 19, 18, 17, 16, 15, 14, 13, 12, 11, 10, 9, great, 7, 6, 5, 4, 3, 2, you’re spirit. Great job everybody, great job. High fives. All right everybody, you guys are awesome. Next everybody is the side curls everybody Seated will look like this. Great job. Standing will look like this. Great job. 

The best part about them is that you can always find a way to shake. My arms will come up and shake. My arms will come down and shake, oh yeah. Or you can have your arms come up and you can shake while you’re having your arms come up, and you can shake when your arms are coming up here. Any way you feel comfortable on this curl, you can shake it out everybody, your waist, your head, your shoulders. You can always shake it out when you’re doing the side curls. Here we go for 15, 14, 13, 12, 11, 10, 9, great, 7, 6, 5, 4, 3, 2, great job. Feel it. Great job everybody, you guys are awesome. 

Okay, next everybody. Wonderful everybody. ‘Cause next we’re gonna do the hula hoop shake everybody. If you’re seated, then you can shake hula hoops with your arms going in circles. And anything else you wanna shake going in circles in your upper body, your chest, your head and neck, shoulders, you can shake it while you’re shaking your arms. And if you’re standing, like me, you could just do the hula hoop shake with your arms and waist, great job everybody. You guys are awesome. Way to go. Great job Katie, great job everyone. – Good job Sam, awesome. – Awesome everybody. Here we go for 15, 14, 13, 12, 11, 10, 9, great, 7, 6, 5, 4, 3, there you go. 2, you’re spirit. Great job everybody. 

Now shake the other way. Any other way you can go, shake the other way. Here we go. 15, 14, 13, awesome everybody. 12, 11, 10, 9, great, 7 6, 5, 4, 3, 2, great job. You’re spirit. Great job everybody, great job. All right everybody. Next everybody, we’re gonna do disco fingers everybody, the disco fingers. Now everybody with the disco fingers we’re gonna do a shake in a seated or standing position. So you have your disco fingers right here. You could be standing, you could be seated, but what the disco fingers allow you to do is they allow you to shake anywhere you like when you’re doing them. You could be seated and you could shake like this. You could be seated and you’re shaking like this. You could be seated and you’re shaking like this, or like this. The fingers allow you to shake freely anywhere you wanna shake. Whether it’s seated or standing you can shake freely everybody. Shake free, shake free, shake anywhere. Do your best. 

Great job everybody. Awesome. Enjoy the music. Here we go for 15, 14, 13, 12, 11, 10, 9, great, 7, 6, 5, 4, awesome. 3, 2, great job. You’re spirit. Awesome job everybody. Great job. Now next everybody, it’s the arm jacks. So if you’re seated like Katie, you’re gonna flap your arms coming up and going back down to jack. Up to jack, down to jack. You’re standing like me, you’ll step side to side, up jack, down jack. Or you’ll just stay in one place, up jack, down jack. Either choice. Great job everybody, keep it up. Here we go. Now everybody, while you’re doing jacks, you can always shake to make it easier. Here we go for 15, 14, 13, 12, 11, 10, 9, great, 7, 6, 5, 4, 3, 2, great job. And you’re spirit. 

Great job everybody, keep it up. Okay everybody. Next, we’re gonna choose 3 challenges that are reggae themed. Now everybody, Katie’s gonna choose two of our exercise, and Katie’s gonna make some big choices for our challenges. I’m gonna start the timer, so Katie’s gonna choose our challenges today. And I have them listed. And Katie, if you remember any of, I can give you the numbers. And number 1 was up and down, number 2 was chop, number 3 was pec fly, number 4 was the fast arms. 

KATIE: How about we do up and down. 

SAM: Sounds good everybody. Our challenge is up and down, everybody I’m gonna start the timer. And 3, 2, 1, shake and flow, up and down, here we go. Everybody, we hope you’re enjoying your spirit challenge with us, ’cause you can always shake with us as well. Great job Katie, great job everyone back at home, keep it up. You guys are awesome. I really hope you guys are enjoying this, you guys are amazing. (upbeat reggae music) Keep it up. 

KATIE: Almost there, good job guys. 

SAM: What Katie said, you guys are doing a great job and we’re almost there. We’re halfway through. Great job, keep it up. 

KATIE: Keep dancing. 

SAM: Keep dancing all night long. All right, keep it up. 10, 9, great, 7, 6, 5, 4, 3, 2, great job. You’re spirit. Great job everybody, great job. All right everybody, got time for 1 more challenge. So we did the up and downs. So we have the chops, we have the pec flies, got the fast arms, got the side curls, got the hula hoops, Katie? 

KATIE: How about the side curls?

SAM: Sounds good, coming up, side curls. And 3, 2, 1, spirit challenge, here we go. Keep dancing everybody, you guys are awesome. Way to go. Great job. Way to go. Keep it up guys, halfway there. Great job guys, keep it up, 30 seconds. Enjoy the flow. I got this, I got this. Oh yeah, I’m gonna unfreeze myself. Keep dancing guys, oh yeah. Oh yeah, oh yeah. Oh yeah. Here we go for ten, 9, great, 7, 6, 5, 4, 3, 2, great job. You’re spirit. 

Great job everybody, great job. All right everybody. Everybody I hope you’re having a great afternoon with us, we are gonna cool down everybody. Cooling down, nice and easy. Arms behind our head, and nice deep breathing. 7, 6, 5, 4, 3, 2, you’re spirit. Give yourselves a hug with your arms and hands on your shoulders. Here you go for 10, 9, great, 7, 6, 5, 4, 3, 2, you’re spirit. Give yourselves a hug on the back with a side stretch over your head. 10, 9, great, 7, 6, 5, 4, 3, 2, spirit. Other side. Ten, 9, great, 7, 6, 5, 4, 3, 2, spirit. Give yourselves a round of applause, a pat on your back. Thank you for joining us today. Katie, great to see you, high five. 

KATIE: Yeah, you too. Good job everyone. 

SAM: All right everyone, high five, have a great day everybody.