10 Minute Strength Workout For Cerebral Palsy (Advanced)

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 strength workout for those of you that have cerebral palsy and this is going to be the advanced version. So they're a little bit more challenging than the easier beginners version. So if this is too hard for you, then I would say give the beginners version a go and then work your way up to doing the advanced version. So it's going to be a 10 minute workout. Every exercise is going to be for one minute and we're going to be working every muscle in the body. So our first exercise we're going to do is we're going to be punching those arms, but at the same time, I want you to march those legs up and down, but I want you to do opposite arm to opposite leg to really get that brain thinking and working about the coordination. So we're going to do it for one minute, start slow and then build up on it. Let's get ready. One minute, three, two, one, let's go. So punching those arms and marching at the same time. So opposite arm, opposite leg. Good. Make sure you're getting opposites because that means that brain's now got to work out that coordination. So it's a brain workout as well as a physical workout. So the muscles working here are your hip flexors, your lower core muscles, chest muscles, your balance and your brain to think out that coordination. Now if this is too easy for you, I want you to speed up that march and keep the arms up for the speed of the legs. So punch, march, punch, march, punch, march. We have less than 20 seconds to go. Keep it going. Punch those arms, march those legs. Now make sure you continue to keep the opposite movements. We have less than 10 seconds now. Five, four, three, two, one, relax. Next, a little bit more challenging. I want you to punch the arms forwards but at the same time, I want your legs to go out together. So it's two different movements. Legs are going sideways, arms are going forward and back. So now your brain has to think about different directions. Legs going sideways, arms going forward and back. Not just upper body moving at the same time, there's multiple directions. So it's a brain workout as well as a physical workout. One minute, let's go. Start slow and then build up that speed. Let's go. So arms punching forward, legs going side to side. So it's going to work your coordination, it's going to work your hip flexors, it's going to work your core, it's going to work those outside, those quads, inside those quads, chest and brain. Now if you want to make it harder, you just speed it up. Now really think about moving that weaker side. Keep it going. We have 30 seconds to go. Punch those arms, move those legs out wide, side to side. Keep it going. We have 20 seconds left to go. Good. Sit tall, punch those arms forward and back. Legs side to side. Keep going. Good, good, good. Keep punching those arms. 4, 3, 2, 1, relax. Next, we're now going to be doing star jumps. So I want your chest in, arms and legs in nice and narrow, then you go out into a star jump, nice and big. Narrow star jump, narrow star jump. As many as you can. If you want to make it harder, you speed it up, so start slow, then build up that speed. Get ready. 3, 2, 1, star jumps. In narrow, out wide. So in this exercise, every muscle in the body is working. So as you lean forward, the core muscles are working. As you lean back, it's lower back, arms, legs working. Good. Now, if you want to make it harder, give me some more speed. Give me some more reps. As many star jumps as you can. We have 30 seconds to go. You may be slightly out of breath now, as we're doing a lot of cardio work in this exercise. Good. Keep going. Narrow, wide, narrow, wide, narrow, wide. Less than 10 seconds now. 9, 8, 7, 6, 5, 4, 3, 2, 1, relax. Have a breather. A tough one, that one. Now next, I want you to lean back on your chair and lift one knee up as high as you can. And we're going to pulse it up and down for 4 reps. Then we're going to swap and do the opposite side for 4 reps. Now make sure you get that weaker leg up nice and high and pulse that knee up above that belly button height as high as you can. Let's get ready. 3, 2, 1. Lean back. Lift one knee. 1, 2, 3, 4, then change sides. 1, 2, 3, 4, change sides. 1, 2, 3, 4, 1, 2, 3, 4, keep going, lift. 1, 2, 3, 4, high as you can. 1, 2, 3, 4, now you're going to feel your hip flexors really working here. Now these muscles are key muscles to helping us with our walking, going up and down steps. So the stronger these muscles are, the further we can walk, the further we can move around in our daily lives. So very important muscle. We've got 15 seconds, make sure there's 4 pulses either side. 1, 2, 3, 4, 1, 2, 3, 4, 1, 2, 3, 4, relax. Shake it out, shake it out. Next, I want your legs together in the middle and I want you to imagine you have a fence either side of your legs. And I want you to lift those legs up and over the fence, wide, up, over the fence and into the middle. It's going to work those quads and hip flexors. Now get as high as you can over the fence either side. Get ready, 3, 2, this is a tough one this one, but do the best you can. So legs together, lift them up and over the fence, wide, up, over the fence, in, up, over the fence, wide, up, over the fence, in. Now if you want to make it harder, I want you to speed it up. So the faster version would look like this, but really focus on getting that weaker leg up and over that fence. Now you should start to feel those quads really burning. You can slow down, but do not stop. We have 20 seconds left. Clear that fence, over, wide, then over, in, over, wide, over, in. Keep going, wide, in, wide, in. Good, keep it up, wide and in. Relax, shake those quads out. Next. Now we're going to do 30 seconds on each leg. One leg straight, toes facing the ceiling. We want clockwise circles for 30 seconds and then we're going to do the opposite side. Get ready, 3, 2, 1, let's go. One leg straight, clockwise circles. Now get as straight as you can and lift those toes towards the ceiling and get the circles going round, all the way round. Now you're going to start feeling those quads starting to burn as those quads are taking the weight of the leg. Really good exercise to build the strength in those quads. If you don't feel the burn and want to get your heel higher as you do those circles, then you really will feel the burn kicking in. 3, 2, 1, switch legs over. Now it's going to be a lot more challenging on that weaker leg. I want you to get that leg as straight as you can and get those circles in. Now I can't get this leg up as high as this leg, but as long as that heel is away from the ground, those quads are engaging. And over time, the stronger your quads get, the higher you get. 4, 3, 2, 1, relax. Good. Next, we're going to do a core exercise. Lean back on your chair and I want one arm in the air. I want you to touch the toes of the opposite leg. Then you're going to do the same to the opposite side. If you can't touch those toes, I want you to touch the shin. So it's going to be touch, touch, touch. That's going to be that core twist, moving all of these core muscles. Get ready. 3, 2, 1, let's go. So it's either a toe touch or a shin touch. So shin or toes. All the way across. So you've got lower core muscles, upper core muscles, and the side of your core muscles, hip flexors, all engaging in this exercise. Really try and get as low on those toes as you can, so you've got to get that knee up nice and high. Touch all the way across. We have 30 seconds to go. Keep it going. Good work. Nicely done. We have 20 seconds left. Start to feel those hip flexors really starting to work, especially after all those pulses and over the fences we've just done. Last 10 seconds. 7, 6, 5, 4, 3, 2, 1, relax, shake those legs out. Next core exercise we're going to do is hands by your side. We're going to work on the side of these core muscles. We're going to lean to the side and touch the ground, and then lean to the side and touch the ground. As you lean, you want to feel the stretch here in the sides. Let's get ready. 3, 2, 1, let's go. So hands by your sides, lean down, touch the ground, lean down, touch the ground. Lean down, touch the ground, lean down, touch the ground. Low as you can. 1, low as you can. 2, low as you can. 1, low as you can. 2. Make sure you're feeling that stretch. It doesn't matter if you can't get down to the ground. As long as you're leaning over and you're feeling that stretch in the side, you are still engaging those muscles. This muscle is a key muscle to help you with your balance and to help you getting down and picking things up off the ground. So if you can practice this almost daily, it will help strengthen those core muscles. Good, keep it going. Nice and low, nice and low. Last 5 seconds. 4, 3, 2, 1, relax. Now next exercise is a tough one. We're going to work lower core, upper core and hip flexors. So I want you to lean back on your chair and I want you to pick both knees up. Now we're going to hold those knees up as high as you can, keeping those feet off the ground. We're going to try and do 1 minute. If you can't do 1 minute, just do 30 seconds and then relax. Get ready. 3, 2, 1, lean back on your chair. Lift those knees and hold. Do not drop those knees. Do not drop those feet on the ground. Hold them up nice and strong. So we've got lower core muscles holding these legs up. We've got upper core muscles holding your upper body up. All these core muscles are kicking in. Do not drop those legs. We're coming up to 30 seconds. So if that's your limit, stop there and have a rest. Or keep pushing on and hold those legs up off the ground. We have 25 seconds. You can feel those legs getting heavier and heavier. There's a burning kicking into those quads and hip flexors. And those core muscles. Hold through it. This is going to build the strength in those muscles. We have only 10 seconds left. 9, 8, 7, 6, 5, 4, 3, 2, 1, relax. Next, we are going to be doing sit to stand. So, bring your arms across your chest. You're going to push up. And we're going to come down slowly. So it's going to be 3, 2, 1. Do not hit the seat before the count of 1. Let's get ready. 3, 2, 1. Arms across the chest. Push up. Come down. 3, 2, 1. Now we increase the time by 1 second. 4, 3, 2, 1. By 1 second more. 5, 4, 3, 2, 1. Really control it down. 6, 5, 4, 3, 2, 1. Do not hit that seat before the count of 1. 7, 6, 5, 4, 3, 2, 1. 2 more. 3 more. 8, 7, 6, 5, 4, 3, 2, 1. 2 more. 9, 8, 7, 6, 5, 4, 3, 2, 1. Now we've got 1 more. Let's go. Up. Down. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Relax. Shake those legs out. Now that is our 10 minute strength workout for Cerebral Palsy, the advanced version. Let me know in the comments how you found that workout. If you enjoyed it, make sure you give it a thumbs up and I'll see you in the next workout. See you soon.