This is a seated full-body workout that includes cardio, strength training, and stretching. The routine is osteoporosis-friendly, suitable for various conditions, and requires a chair and light hand weights. The workout involves marching, heel taps, arm movements, seated jumping jacks, and various strength exercises. It concludes with a series of stretches for flexibility and relaxation.
Here are the key facts extracted from the provided text:
1. The workout is a full-body seated workout.
2. It includes cardio, strength training, and stretching.
3. The workout is osteoporosis-friendly.
4. Participants need a chair without arms and a light set of hand weights (around three pounds or one to two kilos).
5. The workout includes various exercises such as marching, heel taps, arm circles, knee lifts, toe taps, and more.
6. There are instructions for performing exercises with proper form and technique.
7. The workout also includes seated ab exercises and stretching exercises.
8. The importance of maintaining a straight spine and good posture throughout the workout is emphasized.
9. There are modifications provided for participants with certain conditions like osteopenia or spine issues.
10. The workout ends with a cool-down and stretching routine.
Please note that these facts are presented in the order they appear in the text.