Seated Resistance Band Exercise Session

Hello and welcome to today's resistance band workout. I'm Allison, and we'll be going through a strength session using just our resistance bands from our care kit. It's going to be a light-to-moderate intensity exercise, and all you'll need are those bands.

First, we're going to do a quick check-in to see how you're feeling. Make sure you're feeling okay to exercise today — that means no cardiovascular symptoms, such as lightheadedness, shortness of breath, dizziness, or any chest pain, discomfort, or tightness. If you have any of those, sit this exercise out and talk to the moderator on the call for help. Also make sure you're not too tired or overwhelmed; if you're feeling fatigued, take your time or sit the exercise out. Make sure you haven't had a higher or lower heart rate or blood pressure than normal, and if you're diabetic, make sure your blood sugar isn't higher than 300 or lower than 100 — if it is, talk to the moderator. Let's quickly review how to monitor intensity: stay between "fairly light" and "somewhat hard" using the rate of perceived exertion — not too light, not too hard. You should be able to breathe and talk; if I ask whether you're doing okay, respond with a thumbs up or say "yes." Also monitor your symptoms — if you have any new or worsening symptoms, stop exercising right away and talk to your care manager or the moderator. Keep checking in with yourself: how am I feeling? Is it too light, too hard, or just right? Go at your own pace; it's not a race. Have a blood pressure cuff nearby in case of an emergency, and if you're diabetic, keep your glucometer nearby.

Now grab your water and your resistance bands, and let me show you how to use the band. You can start with any intensity, but I always recommend light if you've never done this before. To hold the band, have one end in each hand and let it drape in the middle. To make sure you don't lose the band or have it snap out, wrap it around your fingers and hold it at the end, doing the same on the other hand. To change the difficulty: if you hold closer to the ends, there's more slack and less resistance, so it'll be easier; if you hold closer to the middle by wrapping it around your hands more, there's less slack and more resistance, so it'll be harder.

Let's start our exercise on our watch and begin with our warm-up, which will be about five to 10 minutes. We'll go nice and slow to gradually elevate our heart rate, so don't rush into it. We'll do this all seated. First, knee raises: let the band rest in your lap and lift your knee up towards your chest as much as you can, using your hands to help if needed, for about 30 seconds to a minute. To intensify it, loop the band underneath your knee, hold the ends, and keep lifting against the band. Next, step-outs to the side: hold the band in each hand and tap one foot out to each side, working the hips and stretching the legs; to add resistance, step on the band and hold the ends so it's harder to push out. Next, a band pull-apart for the upper body: hold the band in each hand (wrapped around at least once), sit up tall, and pull the band out to the sides at about chest or shoulder height, keeping your arms in a "T." Then an overhead band pull-apart: open up your shoulders by bringing the band up and behind your head — if you can't get your arms all the way up, especially with previous shoulder injuries, just keep it about chest height and pull up and down. Throughout the warm-up, breathe in through your nose and out through your mouth, and go nice and slow.

Now we're into the workout. We'll do circuits — exercises back to back that work different muscle groups — and take a rest break at the end of each set. We'll do three sets of each circuit to build muscle memory and strength.

Circuit one, exercise one: the bicep curl. You can do these seated. Drop one end of the band to the floor and step on it with one foot, holding the other end in the opposite hand, wrapped securely and positioned under the part of your foot pressed into the floor. Resting your hand on your knee, curl the band up towards your chest and then lower it back down. Do 10 on one arm and 10 on the other, exhaling as you lift. Keep your elbow tucked in and move in a straight line up towards your shoulder, going slow and controlled. To make it harder, wrap the band around your hand more or hold closer to the middle. Exercise two: the calf press. Hold the band in each hand and place the middle around the bottom of your feet. Sitting up tall on the edge of your chair, with your heels resting on the ground, push the band down towards the floor with your toes so your feet go flat, for 10 reps. To add resistance, pull the band back towards you or hold closer to the middle. Exercise three: the chest press. Rest the band on the back of your sturdy chair and hold the ends, one in each hand by your sides, then push out directly in front of you, straightening your arms all the way and slowly releasing back, for 10 reps, breathing in through the nose and out through the mouth. After each set, take about a 30-second to one-minute rest break, check your heart rate, and hydrate. We'll repeat circuit one for three sets total.

Now for circuit two. Exercise one: the hinge, which strengthens your back and abs. Wrap the band around your hands and throw the middle over the back of your chair, holding the ends crossed across your chest at your shoulders. Sitting up nice and tall with a flat back, hinge forward at the hips — keeping your legs still and your back flat, not curling your shoulders forward — and pull away from the band, then sit all the way back up, for 10 reps. If you feel any dizziness with this exercise, please stop and talk to the moderator. Exercise two: the seated row. Step on the band with your feet flat and your legs bent, lean forward slightly to create resistance, and with your arms hanging by your sides, pull your arms straight up with your elbows tucked in — no chicken wings — until your hands touch your sides, for 10 reps. Exercise three: the alternating crunch, which doesn't use the band. With your hands on your shoulders or behind your head, lift one knee and tap the opposite elbow to it in a small crunch, doing 10 on each side, or 20 total. If you have any back problems where you shouldn't crunch, just tap your hands to your knee and gently rotate your upper torso instead. We'll repeat circuit two for its sets as well, resting and hydrating between sets.

Great job today. Make sure to do some final stretches to cool down, and remember to stop your watch if you have an exercise session running. Thank you for joining today's resistance band workout. You can find more exercise videos in the resource section of the app.

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