Strength and Balance – Play Ball features Lori Templeman who offers this workout to her class members in Lincoln City, Oregon. Incorporating a small plastic ball into the workout adds fun and variety, as well as some coordination challenges. All Fitmotivation land-based workouts are designed to be low or non-impact. However, low impact does not have to mean low intensity. Feel free to adjust the workout to suit the needs of your class members.
Segment 1: Warm-up
This segment is taught seated in the chair and is designed to promote joint flexibility with a series of movements from AEA’s Arthritis Foundation Exercise Program.
Segment 2: Cardio Endurance
Once the body is thoroughly warmed up, it’s time for some cardio intervals. Performed standing up and without any equipment, these intervals are low-impact and instructed with options for progressing or regressing intensity.
Segment 3: Seated Ball Sequence
It’s time to Play Ball! This segment features seated exercises that incorporate a small plastic ball for upper and lower body strength and coordination drills.
Segment 4: Standing Ball Sequence
Standing now, the ball is used for more coordination challenges, as well as balance and core exercises.
Segment 5: Stretch
It’s time for stretching to enhance muscular flexibility, as well relaxation.
Watch Lori talk more about the class.
EQUIPMENT & MUSIC
Since this workout involves a chair, it is important to have the correct kind of chair. The chair should be armless and provide sturdy seating and backing. Pretty much any small plastic ball, such as those you can get at the Dollar Store, will do. If you want Knobby Style of ball that Lori used in the video, you can order 6 of these balls from Amazon for around $12.00. The knobby balls provide a better grip. The music used in this video is 128 bpm and from Power Music. The playlist is Seniors 5 and available to download for $14.95.
Fitmotivation extends a big THANKS to Lori for once again sharing her passion and content with subscribers. Check out Lori’s other water & land videos and stay tuned for one more video with her posting later this fall.
Author: Mark Grevelding is the founder of Fitmotivation. He is also a training specialist and consultant with the Aquatic Exercise Association’s (AEA). Mark has been active in the fitness industry for 22 years as a group fitness instructor, personal trainer, international presenter and a continuing education provider for AEA, AFAA & ACE.