The King's Award for Voluntary Service 2024
More Exercise Videos chk
Steph & Jos' Exercise Videos
Hi everyone and welcome to your new set of exercise videos.
Please wear comfortable clothing that will not restrict your movement and we strongly recommend that you wear supportive exercise footwear. You will need a little space around you and move any items on the floor out of the way so that your exercise area is safe (including loose rugs that may slip). Work at your own pace and if you start to get tired, reduce the intensity to a march or walk around the room until you feel able to re-join the moves on the video. DO NOT STOP SUDDENLY
unless you are in pain but continue to slow your heart rate gradually as instructed. Try to exercise in a room that has a comfortable temperature as you may get quite warm, do not exercise within 1-2 hours of eating and have a drink of water near to sip as required.
Always start with one of the Warm Up videos to begin your exercise and continue by following the list of examples below and always include the Cool Down section as provided in the example sequence. Remember to use your rate of perceived exertion chart (click to Download for Maintenance or Download for LTC) to monitor how you are feeling so that you do not over-exert yourself and remain exercising comfortably.
It is very important
that you read through the following instructions before you begin to watch any videos and then watch the Introduction, Back to Basics and Stretch videos before you start the main exercise videos. These first 3 videos will help provide the information you need before you start exercising.
The videos have been designed to replicate your usual exercise programme that you attend at Group in your Maintenance
or LTC sessions. We understand that not everyone will be at the level they were prior to group closing, so they have been created to allow you to choose from each section to create your workout at your own level of fitness and mobility.
Always start with one of the Warm Up videos to begin your exercise and continue by following the list of examples below and always include the Cool Down section as provided in the example sequence. Remember to use your rate of perceived exertion chart (click to Download for Maintenance or Download for LTC) to monitor how you are feeling so that you do not over-exert yourself and remain exercising comfortably.
LTC Classes – Sessions attended
Monday AM - Monday Afternoon - Tuesday AM - Wednesday AM - Thursday Afternoon
If you have not exercised at all since group closed, have done very little exercise or are not feeling fit enough or confident returning to your usual programme then you would only use the following videos:
LTC Warm Up LTC Cool Down
As your fitness improves you can add ONE of the three versions of LTC MSE programmes in between the Warm Up and Cool Down videos so you would complete:
Warm Up LTC MSE MSE Cool Down
You can use either MSE 1, MSE 2 or MSE 3 (but not more than one together in the same session)
Play the Relaxation video after the Cool Down section
For further information and demonstration for the stretches shown in the exercise programme, please refer to the earlier stretches video in the introduction section
Monday AM - Monday Afternoon - Tuesday AM - Wednesday AM - Thursday Afternoon
If you have not exercised at all since group closed, have done very little exercise or are not feeling fit enough or confident returning to your usual programme then you would only use the following videos:
LTC Warm Up LTC Cool Down
Play the Relaxation video after the Cool Down section
Warm Up LTC MSE MSE Cool Down
You can use either MSE 1, MSE 2 or MSE 3 (but not more than one together in the same session)
Play the Relaxation video after the Cool Down section
For further information and demonstration for the stretches shown in the exercise programme, please refer to the earlier stretches video in the introduction section
Maintenance Classes – Sessions attended
Tuesday PM - Thursday AM - Thursday PM
If you have not exercised at all since group closed, have done very little exercise or are not feeling fit enough or confident returning to your usual programme then you would only use following videos:
Maintenance Warm Up Maintenance Cool Down
Play the Relaxation video after the Cool Down section
As your fitness improves you can add one of the three versions of the Maintenance Aerobics videos into your programme:
Maintenance Warm Up Maintenance Aerobics Maintenance Cool Down
You can use either Maintenance Aerobics 15 mins, Maintenance Aerobics 20 mins or Maintenance Aerobics – Just for fun (but not more than one together in the same session)
Play the Relaxation video after the Cool Down section
As your fitness improves by adding one of the aerobics videos, you can then add one of the Maintenance MSE videos into your programme:
Maintenance Warm Up Maintenance Aerobics Maintenance Cool Down Maintenance MSE
You can use either Maintenance MSE 1 or Maintenance MSE 2 (but not more than one together in the same session)
Play the Relaxation video after the Cool Down section
For further information about the stretches shown in the exercise programme, please refer to the earlier stretches video in the introduction section
Tuesday PM - Thursday AM - Thursday PM
If you have not exercised at all since group closed, have done very little exercise or are not feeling fit enough or confident returning to your usual programme then you would only use following videos:
Maintenance Warm Up Maintenance Cool Down
Play the Relaxation video after the Cool Down section
As your fitness improves you can add one of the three versions of the Maintenance Aerobics videos into your programme:
Maintenance Warm Up Maintenance Aerobics Maintenance Cool Down
You can use either Maintenance Aerobics 15 mins, Maintenance Aerobics 20 mins or Maintenance Aerobics – Just for fun (but not more than one together in the same session)
Play the Relaxation video after the Cool Down section
As your fitness improves by adding one of the aerobics videos, you can then add one of the Maintenance MSE videos into your programme:
Maintenance Warm Up Maintenance Aerobics Maintenance Cool Down Maintenance MSE
You can use either Maintenance MSE 1 or Maintenance MSE 2 (but not more than one together in the same session)
Play the Relaxation video after the Cool Down section
For further information about the stretches shown in the exercise programme, please refer to the earlier stretches video in the introduction section
We have really enjoyed recording the exercise videos and hope you have as much fun creating your own programme as we did making them. Remember that you can change the LTC MSE, Maintenance Aerobics or Maintenance MSE sections in your programme each time to give yourself a variety of exercise. Download a pdf
of these intructions to print as a prompt, to help navigate through the sections.
It has been hard for everyone and we have all missed our weekly sessions together but hopefully this will help to make you feel that we are exercising together. We miss you all so much and can’t wait to see your happy smiley faces soon 😊
It has been hard for everyone and we have all missed our weekly sessions together but hopefully this will help to make you feel that we are exercising together. We miss you all so much and can’t wait to see your happy smiley faces soon 😊
Have fun, stay safe and keep active!
From the Exercise Team
From the Exercise Team
To access the videos, please confirm you have read this introduction.
Please tick the box and click the Submit button!
Please tick the box and click the Submit button!