directions_bike Survivors' Gym

Exercise videos:

directions_bikeYoga and Pilates (7)
Exercises that improve flexibility, build strength and develop control and endurance in the entire body by putting emphasis on alignment, breathing, developing a strong core, and improving coordination and balance.
Yoga for beginners
20 minutes
Yoga is a Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practiced for health and relaxation.
20min Pilates
21 minutes
Pilates is similar to yoga but emphasizes your body's core (the abdomen, obliques, lower back, inner and outer thigh, butt, and so on), developing strength, flexibility, muscular endurance, coordination, and balance.
PiYo
25 minutes
Melissa McAllister Demonstration of PiYo, combination of Pilates and Yoga
Plus Size PiYo
10 minutes
Tips on how to make PiYo work for you when you're plus size and can't follow the standard instructions.
Stability Ball
12 minutes
Easy to follow, yet challenging toning workout, focuses on strengthening the core and is best for beginners.
Resistance Bands
25 minutes
Tired of dumbbells? Grab a band! Resistance bands are not only light weight and compact, they also improve strength and balance. You can also target muscles that are missed with weights due to the full range of motion used. This total body workout can be done anywhere and will sculpt your abs, arms, back, butt, chest, core, glute, hip, legs, shoulder, thighs and more! Pick a band that will challenge you for the last two reps of the exercise. We recommend 15 lbs for most of these moves.
Yoga Trapeze
24 minutes
Learn how a Yoga Trapeze and Inversion Therapy can bring immediate relief to a sore, achy back, lengthen your spine, and even help you grow taller. Joy Scola discusses the benefits of inversion therapy and walks you through a 20 Minute routine using your yoga trapeze.
directions_bikeAerobics (8)
Energetic physical exercises, performed to music, that make the heart, lungs, and muscles stronger and increase the amount of oxygen in the blood.
Low Impact Cardio
25 minutes
basic cardio routine for beginners, shown in two levels so that you can pick how hard you like it.
Full Body Cardio
10 minutes
basic cardio workout, for those at any fitness level.
iWalk Strong
42 minutes
Three mile walk at home with Leslie Sansone; involves some resistance bands too.
CIZE
33 minutes
CIZE is an intense dance fitness program. You'll have so much fun challenging yourself to master the dance choreography during this program that you won't even realize you are getting a great cardio workout.
Another CIZE
32 minutes
with Tracy Nelson.
Latin Dance Workout
20 minutes
Beginners workout with some zumba moves.
Cynthia Kereluk's Purple Rain
22 minutes
Everyday aerobics workout circa 1995.
Step Aerobics
30 minutes
Beginner workout that involves repeatedly stepping on and off a raised platform. Taught in a group gym-style format and set to the same 32 count music that you will hear at the gym.
directions_bikeCalisthenics (6)
Also known as "street workout" - exercises that you can do in a park or at a playground, using the weight of your body (rather than gym equipment) to develop strength and flexibility. Also some parkour and rope jumping.
How To Start Calisthenics
5 minutes
beginners video showing basic moves that you can start from no matter what shape you're in.
10 Calisthenics Exercises
7 minutes
Gymnastic exercises designed to develop mobility, flexibility, physical health, and vigor, requiring no special apparatus.
Calisthenics
10 minutes
Exercises requiring minimal tools (such as what you can find in a park or a playground)
Calisthenics
14 minutes
Chris Heria's calisthenics workout, showing progression from beginners to a more advanced level, on the same exercises.
Jump Rope
35 minutes
This comprehensive skip rope instructional video covers the essential basics of skipping, how to integrate movements that will improve your boxing, and how to train at the right intensity to enhance your boxing. Includes fundamentals, movement, and intensity through a variety of jump rope techniques.
Parkour and Freerunning
1 hour and 43 minutes
Parkour is the activity or sport of moving rapidly through an area, typically in an urban environment, negotiating obstacles by running, jumping, and climbing. You will not only learn how to perform the most essential movements, but also what principles are behind them. This is an insight into not just what, but how we train.
directions_bikeSelf-Defense (13)
Learning how to defend yourself is not only a great physical exercise, but also helps lower your anxiety and increase your self-esteem. The section includes Karate, Kung-Fu, Krav Maga, and US Marines training.
Martial Arts Fitness Training
30 minutes
A variety of exercise, training, and conditioning techniques such as Kung Fu, Stretching, Meditation, Plyometrics, Quick twitch muscle training, Slow twitch muscle training, strength training, and cardio.
Shaolin Kung-Fu Fundamental Training
1 hour and 31 minutes
One of the oldest, largest, and most famous styles of wushu or kungfu. It combines Zen Buddhism and martial arts and originated and was developed in the Shaolin temple in Henan province, China during its 1500-year history. There's a popular saying in Chinese folklore, "All martial arts under heaven originated from Shaolin."
Junbi Undo
51 minutes
Traditional warm-up exercises for Shokotan Karate, developed from various martial arts in XIX-XX century by Gichin Funakoshi from Okinawa and his son Gigo (Yoshitaka) Funakoshi.
US Marine Corps Martial Arts Program
This program covers hand-to-hand and close quarters combat (CQC) techniques, unarmed combat, edged weapons, weapons of opportunity, and rifle and bayonet techniques. It also stresses mental and character development, including the responsible use of force, leadership, and teamwork. Thumbnail image links to the first part; click here to watch Part 2, Part 3, Part 4, Part 5,
Krav Maga
A form of self-defense developed by the Israeli army in the 1940s, based on the use of reflexive responses to threatening situations, combining various martial arts techniques. Thumbnail image links to the first part; click here to watch Part 1, Part 2, Part 3, Part 4, Part 5, Part 6,
directions_bikeCool Hobbies (8)
Fun things you can do to keep physically active, if you don't like regular gym workouts: swimming, ballet, actor warm-ups, juggling, slacklining, etc.
Quick Actors' Shake Out
7 minutes
This short physical warm-up includes aerobic, mobilisation, stretches and balances to music, followed by some group games. Great before a rehearsal, drama workshop or movement work, or for anyone to follow at home. Led by Sita Thomas and includes members of the National Theatre's Young Studio.
Vocal Warmup for actors and public speakers
5 minutes
Page Clements provides you with the perfect 5 minute vocal warm-up to prepare your voice for any upcoming performance or speaking engagement.
Daily Singing Exercises
12 minutes
Your voice is a muscle and if you're serious about wanting to learn to sing well then you need to strengthen that muscle. I couldn't belt, twang, sing more than an octave and a bit and had massive pitching issues. I did at least 15 minutes exercising a day (very similar to the exercises in this video) as well as singing through lots of material and within 6 months my voice made an incredible change. You can too.
Juggling
8 minutes
Tutorial on three-ball cascade, the basic juggling trick for beginning jugglers. Takes about an hour to learn.
Hula Hooping
8 minutes
Step by step guide for beginners on how to waist hoop. Includes what not to do as well as what you can further do with this move.
Slacklining
4 minutes
How you can learn to stand and walk on a slackline is explained by Jonas Konijnenberg. This tutorial is made specially for people who have no or only little experience in slacklining.
Classical Ballet Barre Full Workout
32 minutes
with Estelle Shaw at HIP Studio in Hermosa Beach, CA. This is not a dancing video and doesn't have music, it's showing and explaining the beginners' level ballet exercises. Helps with posture, balance, and core strength.
Swimming
24 minutes
Basic swimming tutorial for beginners (kids or adults), focusing on freestyle front crawl. Very detailed, with a lot of explanations.
directions_bikeLimited Mobility (10)
Short and not too strenous exercises for any age and level of fitness, even if you're bedridden. Physical activity helps us maintain our functioning, reduce arthritis pain, improve mood, sleep and blood sugar control, as well as affect memory.
Yoga for Seniors I
26 minutes
Third age yoga with Andy Gilats. Great way to keep your muscles working without putting any strain on your heart.
Yoga for Seniors II
30 minutes
Third age yoga with Andy Gilats. Great way to keep your muscles working without putting any strain on your heart.
Low Impact Cardio
15 minutes
Not too strenous workout, a good place to start if you've been physically inactive for a long time but don't have any disabilities.
Chair Aerobics
8 minutes
This video focuses on the lower body, helping seniors and the disabled get a great cardio workout while sitting.
Senior Fitness I
6 minutes
Workout for those over 60, taught by Liesel Weiser, a 99yo who taught people how to exercise for 77 years.
Senior Fitness II
6 minutes
Workout for those over 60, taught by Liesel Weiser, a 99yo who taught people how to exercise for 77 years.
Senior Fitness III
7 minutes
Workout for those over 60, taught by Liesel Weiser, a 99yo who taught people how to exercise for 77 years.
Standing Exercises for Older Adults
16 minutes
This video includes both balance and strengthening exercises, which can prevent falls and hip fractures. This video is appropriate for those older adults who can stand with minimal support.
Seated Exercises for Older Adults
10 minutes
This video includes both balance and strengthening exercises, which can prevent falls and hip fractures. This video is appropriate for those older adults who cannot stand or who need support when standing.
In bed exercises for every day strength
8min
Simple exercises that can be done while in bed, to increase upper and lower body strength and build muscles useful for everyday tasks.