10 Minute Low - Low Impact Cardio Workout For Stroke & CP (Standing)

Hi guys, my name is Anthony Bryan and I'm a personal trainer with Ahemaplegia. And in today's video, we're going to be doing a 10-minute low-impact cardio workout. And every exercise we're going to be doing is going to be standing. So what you're going to need is going to need a chair next to you, just in case you need to hold on to it for balance. Every exercise we're going to be doing standing, working every part of the body. We're going to get our lungs working, our heart working, and those muscles moving. Our very first exercise is going to be nice and easy. We're just going to walk on the spot. Now, if you struggle with your balance, we need to hold on to the chair or hold on to the side of the cabinet. And lift those knees up and down. We're going to do this for one minute. Let's get ready. 3, 2, 1. March on the, walk on the spot, lift those knees. So you can hold on for balance if you need to. Now, I want you to stand nice and tall and lift those feet off the ground. So, we're just going to start nice and easy. We're going to walk on the spot. And then gradually we're going to get a little bit more challenging. Now, if you want to make this a bit harder, I want you to walk a bit quicker. 1, 2, 1, 2, 1, 2, 1, 2. Lift those feet off the ground and keep that balance. So by keeping that balance, you're using these core muscles and the strengthening muscles in those legs. Now, you should start feeling slightly getting out of breath, your heart rate increasing. This is your cardio system starting to kick in and the heart rate increases. Pumping the blood around the body to those muscles. And your lungs bringing the oxygen in to get to those muscles. Keep it going. 4, 3, 2, 1. Relax. Now, we're going to make it a little bit more challenging. We're going to do high knee march this time. So, lift those knees up to hip height. Again, if you need balance, hold onto your chair and high knee march. Now, you can take it steady or if you want to make it harder, you can just speed it up. We're going to do it for 1 minute. Get ready. 3, 2, 1. High knee march. Lift those knees nice and high. So now, because we're on one leg at a time and we're lifting those knees higher, it's going to make our balance work more. So, stand tall. Lift those knees and march. Now, like I said before, if you want to make it harder, I want you to march with a bit of speed. Speed march. Stand tall. Keep that balance or hold on for balance if you need to. Lift those legs. Lift those legs. Make sure that knee is coming up to hip height. We really want to get the full range of movement on those hip flexors. So, hip flexors are key muscles when we're walking because it helps pick our legs up as we move forward. So, the stronger these muscles, the more we're going to clear our feet when we're walking which is going to stop us from falling over or tripping over. 3, 2, 1. Relax. Now, a little bit more challenging. It's also going to test your balance more. I want you to lift one knee and then touch with the opposite hand. So, touch, touch, touch, touch. Opposite to opposite. Now, you're going to be keeping your balance because you're moving the upper body as well as the lower body this time. It should start to feel a bit more out of breath, heart rate increasing, maybe even a bit of sweat building up. Let's get ready. 3, 2, 1. Let's go. So, touch, opposite hand, opposite knee. Touch, touch. Want to make it harder? Touch, touch, touch, touch, touch, touch. Up to you how fast you go. Just make sure you lift those knees nice and high and touching those knees with those hands. Opposite hand, opposite knee. Keep it going all the way across. 30 seconds to go. Keep that balance at the same time. Good work. Good. Touch, touch, touch, touch. You can slow down but we do not stop. Keep that body moving. We want that cardio system to kick in and improve our endurance and our cardiovascular endurance. Good. Last 10 seconds. 4, 3, 2, 1. Relax. Next. Standing tall. Punches. Punch, punch, punch, punch. Really make sure you're punching that weaker arm. If you want to make it harder, punch a bit quicker. Up to you how fast you're going to punch. Get ready. 3, 2, 1. Let's go. Even by punching these arms, you're still testing your balance because you're throwing your weight forward and back. Punch, punch, punch, punch. 1, 2, 1, 2, 1, 2. Want to make it harder? 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2, 1, 2. Punch those arms. Keep it going. 1, 2, 1, 2, 1, 2, 1, 2. Keep that balance. 1, 2, 1, 2, 1, 2. Good. 1, 2, 1, 2, 1, 2, 1, 2, 1, 2. 20 seconds. 1, 2, 1, 2, 1, 2. Punch those arms. 1, 2, 1, 2, 1, 2, 1, 2. Last 10 seconds. 7, 6, 5, 4, 3, 2, 1. Relax. Now we're going to make it a little bit more challenging. We're going to get the lower body involved as well as the upper body. So you're going to punch those arms, but at the same time, we're going to march the legs. Opposite arm goes to opposite leg. So now we're standing on one leg at a time while lifting the leg and punching the arms. It's going to test your balance. It's going to test your core. It's going to test your cardio. It's going to test your coordination. Let's get ready. 3, 2, 1, let's go. So lift those knees, punch. Opposite arm, opposite leg. Punch, march. Punch, march. Opposite arm, opposite leg. Punch, march. Punch, march. Want to make it harder? Punch, march. Punch, march. 1, 2, 1, 2, 1, 2. Lift those knees nice and high. Punch, march. Punch, march. Keep going. 1, 2, 1, 2, 1, 2, 1, 2. Punch, march. Punch, march. 1, 2, 1, 2. Keep going. 1, 2, 1, 2, 1, 2. Coming up to 10 seconds. Lift those knees and punch at the same time. Make sure it's still opposite arm, opposite leg. 3, 2, 1, relax. Good. Should be slightly out of breath now. Those muscles are really working. Now, next, uppercut punches. Swing low, punch up. 1, 2. Right, left. Going from low and up nice and high. Make sure you move those chairs or anything out of the way so you don't punch or hit anything. Up, up, up. Now, it's still going to be working that balance because every time you throw a punch it's going to be working that core and your balance. Get ready. 3, 2, 1, let's go. Uppercut punch. Right, left. Big swings on those punches. Bigger the better. 1, 2. Keep going. 1, 2. Punch, punch. Big swings. 1, 2. Right, left. Punch, punch. 10 seconds. Punch, punch. Up, up. 9, 8, 7, 6, 5, 4, 3, 2, 1. Relax. Next, now we get some legs involved with our uppercut punches. So you're going to squat. Right uppercut. Squat, left uppercut. Squat, right. Squat, left. Now get the quads and glutes working as well as uppercut punches. Get ready. 3, 2, 1, let's go. Squat, right. Squat, left. Squat, punch. 1, 2. 1, 2. 1, 2. Get nice and low on those squats. 1, 2. 1, feel those quads really working. Nice and low. 2, 1, 2. 1, 2. 1, 2. 15 seconds. Get nice and low on those squats. Drive those punches up. 1, 2. 1, 2, 3, 2, 1. Relax. Good. Have a breather. Get some water in. On to our next one. We're going to sidestep, sidestep. Right, right, left, left. From side to side for 1 minute. We're going to get our balance working and the outside of these quads and inside these quads working. Get ready. 3, 2, 1. Let's go. Right, right, left, left. Sidestep, sidestep. Good. It's getting your coordination working. It's getting your balance working. It's getting the heart and the lungs pumping and working. Now if you want to make it harder, let's speed it up. Up to you how fast you go or get bigger steps in. Come all the way across. Good. All the way across. 1, 2. Last 10 seconds. 10, 9, 8, 7, 6, 5, 4, 3, 2. 1, relax. Now with our sidesteps, we're going to get some upper body involved at the same time. So we're working the whole body. So you're going to sidestep to the right. Bicycle. Or do assisted bicycle. Sidestep to left. Bicycle. Step, curl, step, curl. Or assisted. Step, curl, step, curl. Step, curl. Up to you. Either way, working the same muscles. Get ready. 3, 2, 1. Let's go. So sidestep, bicycle. Sidestep, curl. Step, curl, step, curl. Right, left. Curl, curl. Right, left. Right, left. Really get that weak arm moving. As well as those legs. So now the whole body's moving. We've got the arms moving. We've got the core working. We've got the legs moving. We've got heart and lungs pumping. Everything's kicking in. Biceps. Side to side. Good. Step, step. 1, 2. Last 10 seconds. 5, 4, 3, 2, 1. Relax. Right, we're into our final exercise already. It's gone very quickly. So, we're going to work arms, core and legs all together. We're going to hold our arms out into a crucifix position and hold our arms up and we're going to march at the same time. So, shoulders are holding our arms up. As long as your arms are away from the body, those shoulders are engaging and you're going to march at the same time. So, legs, balance, core, shoulders, all working. Final bit of work in this video. Let's get ready. 3, 2, 1. Let's go. Arms out wide. March on the spot. Now I want you to get those arms out as straight as you can. I want those wrists in line with those shoulders. Now, I can't get my weaker arm out as far as my stronger arm, but as long as my arm is away from the body and in line with the shoulder, the shoulder muscles are engaging. So, as long as it's not by your side and you're lifting that arm up, those shoulder muscles are engaging. Now, lift those knees. Now, if you want to make it harder, I want you to speed up that march. Good. Stand tall. Keep that balance. March those legs. So, the higher your knees, the harder it is to keep your balance. Get some speed in that walk, in that march. You should feel those shoulders starting to burn now. Do not let those arms drop. Keep it there. Keep it strong. 4, 3, 2, 1. Relax. Well done, guys. That is our 10 minute low impact cardio workout. Done and completed. Well done for doing that today. Check out the rest of my workout videos if you fancy doing another workout for 10 minutes. Stay active, stay strong, and I'll see you in the next workout video. See you soon.