Cardio-Strength Class for Parkinson's (Parkinson's Foundation)

Step by step 13

Tap a time to watch that step in the video.

1. Warm-up: shoulder rolls, then figure-eight arm swings to the opposite hip, following your hands with your eyes. 0:55
2. Stride weight shifts with big arm swings, toes up then onto the toes, each side; then palm flips and finger taps. 2:54
3. Cardio: a minute of big marches with arm swings, then a minute of squat punches, knees behind the toes. 5:56
4. Side lunge each way, then a slow shoulder raise out to the side, 12 times; weights are optional. 8:08
5. Deadlift: knees soft, slide the weights down your thighs with a flat back, then squeeze your buttocks to stand; 12. 9:52
6. Modified burpee: hands on the chair, step out, step in, then rise onto your toes or jump; 12 reps. 11:15
7. Cardio: a minute of curtsy lunges, then a minute of jumping jacks; pace yourself so you can still talk. 13:05
8. Hip extension kicks back, then a slow triceps press, 12 times; stand tall without leaning forward. 15:30
9. Rows: knees soft, palms facing, draw the elbows back and squeeze, lowering slowly; 12 reps. 17:41
10. Squats: feet forward, hinge back as if to sit, knees behind the toes, then stand; 12 reps. 19:02
11. Cardio: a minute of march-march-drive knee lifts, then a minute of elbow-to-knee crunches. 19:59
12. Slow overhead press for 12, then I raises: hinge forward, thumbs up, and lift the arms overhead without weights. 22:23
13. Cool-down: shoulder, triceps, neck, calf, twist and side stretches, finishing with three deep breaths. 24:37

The steps are a summary in our words, checked against the video — the coach shows every move.