Medium Intensity Cardio and Flexibility Exercises at Home  LaBriece - video Dailymotion

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https://wIn this set of exercises, LaBriece will guide you about the medium intensity cardio and flexibility exercises that you can do at home. If you need a little bit more after you have done this, you can go to our advanced level and if it is too much then go ahead and do the easy level. Prior to beginning any of the exercises, please consult with your healthcare practitioner.  Timestamps 0:00 Medium intensity cardio and flexibility exercises at home 0:48 Neck muscle stretching exercises 2:14 Side neck muscle stretching exercises 3:36 Moderate intensity arms stretching exercises 5:04 Moderate intensity leg stretching exercises at home 6:34 Moderate intensity figure 8 walk at home  ------------------------------------------------ Suggested videos and playlists:  Arm and Leg Flexibility & Strengthening Exercises at Home for Beginners | LaBriece -    • Arm and Leg Flexibility & Strengtheni...   Flexibility and Cardiovascular Exercises at Home for Beginners | LaBriece -    • Flexibility and Cardiovascular Exerci...   Advanced Level Arm and Leg Strengthening Exercises at Home | LaBriece -    • Advanced Level Arm and Leg Strengthen...   Exercise videos -    • Exercise   OPTIFAST® UK – Science-based diet plans overview -    • OPTIFAST® UK – Science-based diet plaww.youtube.com/watch?v=TlyITgR4D0E

Transcript

00:00Hello, I'm Labrice. I'll be your exercise coach. Today, in this set of exercises, we'll be doing

00:12moderate level. If you need a little bit more after you've done this, you can go to our advanced

00:19level exercises. And if it was too much, go ahead and do the easy level. Prior to beginning any of

00:26the exercises, please consult with your healthcare practitioner. All right, for our exercises today,

00:34you don't need any fancy props, just two water bottles, which will represent cones on the floor

00:41when we do our cardio. Before that, we'll be doing some stretching exercises. All right, let's get

00:47started. So we're going to sit ourselves nice and comfortably in a sturdy chair, no arms, so we have

00:56plenty of room around us in a nice upright position. We'll begin with a neck stretch. We'll simply turn

01:04our head to one side and hold it for a count of 10. We'll begin. One, two, now sit up tall, three,

01:17four, that's it, five, keep your breath going, six, seven, keep a nice open across your chest, eight, nine,

01:33ten, and then just turn your head back to center. All right, other side. Turn the head, keep your shoulders

01:42drawn down and we begin. One, two, just keep a nice breath going, three, four, good job, five, six,

01:59upright posture, seven, eight, nine, ten. How'd that feel? Good? All right, let's keep going with our

02:14stretching exercises and we'll do another neck exercise. This time, keeping your head pointed

02:22straight ahead, you'll simply lower an ear to one shoulder, holding that stretch for a count of 10.

02:30We begin. One, two, see if you can really drop that shoulder down, three, sit up tall, four,

02:43five, you're halfway there. You can also lengthen that opposite arm out for more, six,

02:50six, seven, that's it, great job, eight, nine, ten. Super. All right, going to the other side,

03:02tilting your head over, one, keep the breath going, two, three, see if you can go a little bit deeper,

03:14four, five, six, you're doing great. Take that opposite arm out if you like, seven, eight, nine,

03:30ten. Perfect. All right, we have another stretch. We'll sit slightly forward in our chair. Take your

03:42arms and reach back behind you and hold on to your chair. We'll hold that also for a count of 10.

03:50Let's begin. Sitting up tall. One, two, lengthen your neck, three, four, keep going, five,

04:04six, nice job, seven, eight, breathing, nine, ten. Super. Shake it out, relax. We'll hold that stretch

04:20for one more set of 10. And I want you to keep in mind that if you ever feel any discomfort or pain,

04:26please stop. Okay, set yourself up again. Reach back behind you. Feet are squared off. Sit up nice

04:34and tall. And we'll start the count. One, two, deep breathing, three, four, see if you can sit up a

04:46little bit taller. Five, six, open chest, seven, eight, you're doing great, nine, ten. Relax the arms.

05:02Oh, doesn't that feel better? We have one last stretching exercise. This will be for our legs.

05:09Let's go ahead and sit back in our chair for this. And then we'll extend our first leg out and simply

05:17flex and point the foot. Flex and point. Three, four, that's it. Pull it all the way up. Five, relax on

05:35the point. Six, nice upright posture. Seven, eight, keep it up. Nine, ten. Super. Okay, lower that leg.

05:53Let's do the other side. Extend the leg out just slightly so it's off the floor and then flex.

06:01Six, two, point and flex. Three, keep your breath going. Four, that's it. Good job. Five, keep the rest of

06:16you relaxed. Six, seven, almost there. Eight, nine, ten.

06:31Great job. Doesn't that feel good? All right, now we'll get going with our cardio. Okay, so for this

06:39we'll need our water bottles. Usually somewhere around your arms length apart will be just about

06:47right for our distance. And then we'll move our chair out of the way, but keep it close by

06:55so that you can take a little break if you need to. Let's just go ahead and move things out of the way

07:02so we have plenty of space. Get ourselves oriented. We're going to be doing this five times in our

07:12figure eight. Then we'll take a little rest and do it again. So let's get started. Here we go.

07:19Walking through the center. Nice and slowly. Back through the middle again. And we'll come to our

07:31starting position. That was one. Here we go for our second round. Keep your arms just swinging naturally

07:41at your side. And we wrap back around to the beginning. That was two. Here we go for our third

07:52one. Nice deep breaths. Keep that upright posture. Three.

08:04Our neck is relaxed. We did some lovely stretches. Coming back around to the beginning. That was four.

08:18Last one. Take it nice and slow. There's no rush. We're here doing this together. Doesn't matter what

08:27the weather is. We come back around and that was five. Now let's go ahead and just have a brief sit

08:37in our chair for our break. This is a good time to keep in mind that if you ever feel a little dizzy

08:46or any type of pain or discomfort during any of our exercises, please just stop. Okay. I feel good and

08:54ready to go again. How about you? Okay. So we'll go ahead and stand up. Find your starting spot. Are you

09:03there? Ready? Okay. Let's begin. Taking our walk. Perhaps we're walking through the park together. So

09:16lovely. That was one. Coming back around. Taking those turns carefully. Easy on those curves.

09:29Two. Good breaths. Nice relaxed arms and shoulders. You're doing great.

09:44Eight. That was three. How are you doing? Okay. Going for our fourth one here. Feels good

09:57to get moving. That was four. All right. Our last loop around. We begin. Coming back through

10:13the center. Five. We did it. Okay. Super. We did wonderful stretching exercises together and then that

10:31last bit of cardio. Go ahead and do these about three times a week together with me for best results.

10:37Also keep in mind that to get the most out of these exercises and any exercises, you'll need to have a

10:47balanced nutritional diet. If you feel like you're not getting enough protein or you have any gaps in

10:53your diet, you can fill them with a nutritional supplement. Okay. This set of exercises was about

11:00our moderate level. If you feel like you need a little more, go ahead and do our advanced level

11:05exercises. And if it was too much, do our easy level. I look forward to seeing you again. Bye-bye.

Medium Intensity Cardio and Flexibility Exercises at Home LaBriece

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