To mark Spinal Cord Injury Awareness Day, we are releasing our new fitness video series delivered by Ben Clark, a personal trainer and owner of Adapt To Perform, the world's largest platform for adapted fitness. Ben, a C7 quadriplegic will guide you through several different types of workouts that can be done from home.
"I really try to adapt my workouts for all levels of ability and fitness and provide advice on making the workouts easier or tougher. And all my sessions come with a smile!"
Session 7: Dumbbell arm workout
In this workout we will be focusing on building strength in our arm using dumbbells. Despite being a simple workout it's highly effective in terms of building strength!
Building arm strength is really important when a Wheelchair user as it helps us in numerous ways including our efficiency pushing our Wheelchairs and our ability to be able to do things like transfers better.
Also it helps build strength within joints reducing the risk of injury that can have a serious impact on our life!
I'd you don't have dumbbells don't worry as you can swap it for any 2 things you can hold and weigh the same ie drinks bottles.
Session 6: Resistance Band Chest Workout
In this session we will be doing a great resistance band session focused on working our chest muscles and the muscles that support them with movements.
The idea is to build strength here without having to transfer and lie down to do a bench press. So much easier for Wheelchair users! Building chest strength is super important for our daily lives as it's a primary muscle used in pushing a Wheelchair.
So whether you're into sports and trying to get that extra edge or just wanting to not get as tired on your leisurely pushes this is for you!
Session 5: Dumbbell Shoulder Strength Workout
In this session we will be working on building strong shoulders which is vital for making sure things like transfers and pushing our Wheelchairs is as effortless as possible.
To do that we are using dumbbells or something equivalent and doing 5 different exercises to work the area completely! This workout like all mine is highly adjustable to most levels of ability and fitness.
Session 4: Pyramid cardio with pole/broom/mop
In today's video we are going to be doing a fairly tough cardio workout. To do this we are going to be using a pole and doing a pyramid set. Although the main set is only 12 minutes it's a tough 12 minutes and easily scalable depending on your level of ability.
The idea of this session is to push you right to your limit so you can grow and become fitter.
Session 3: Shoulder stability with resistance band
In this video we are going to be working on our shoulders and specifically their stability. As a wheelchair user shoulder health is paramount so it's important that we look after them by strengthening them correctly.
This workout requires a resistance band and can be made harder or easier with more or less resistance. Hope you enjoy!
Session 2: Core Workout
In this video we are going to be doing a core workout. To do this all you're going to need is a sofa cushion or something similar. But don't let the lack of weight fool you, this is still a tough workout but very beneficial!
If you do need to make this work harder that's easily done with something heavier to hold!
Session 1: No Equipment Cardio
In the first session we are doing a no equipment HIIT workout. Designed to get your heart rate up and to improve your cardiovascular endurance which is great for your wheelchair pushing efficiency.
What makes this session great is that you don't need any equipment and it can be done anywhere!
This is a beginner workout but can easily be made more difficult with a set of dumbbells (or equivalent) if you need to.