Move · Videos · Cardio · 38 min

Standing Cardiac Rehab Session 1 (NHS Hospital Team)

Standing Cardiac Rehab Session 1 (NHS Hospital Team) — video by UHNM Cardiac Rehab Team Play · 37:58

Video by UHNM Cardiac Rehab Team on YouTube · Open on YouTube

Session 1 of 6 in a standing series from the NHS cardiac rehab team at Royal Stoke and County Hospitals: warm-up, ten one-minute stations with 20-second rests (sit-to-stands, curls, knee raises, chest press), cool-down. Made for people after a cardiac event; follow your own rehab team's advice.

  • 38 min
  • Beginner
  • Low impact (no jumping)
  • chair

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Step by step 13

Tap a time to watch that step in the video.

  1. Warm-up: heel digs, side taps and a steady march, repeated a little quicker, keeping the effort light. 2:47
  2. Arm warm-up while marching: shoulder rolls, chest presses, curls and side raises, then wrist and ankle circles. 8:44
  3. Circuit, one minute each with 20-second rests: sit-to-stands with arms crossed and heels flat. 13:46
  4. Bicep curls with weights, tapping your heels and keeping the upper arms still. 16:05
  5. Knee raises: lift alternate knees only as high as is comfortable, holding the chair back if you need. 17:14
  6. Side raises to shoulder height, with or without light weights, keeping your feet moving. 18:38
  7. Side taps, reaching a little further with a small bounce; add an arm reach if you like. 19:53
  8. Chest press with tins of beans: push forward from shoulder height and back, toes still moving. 21:18
  9. Brisk march: lift the knees and drive the arms a bit more, slowing down if you need to. 22:38
  10. Upright rows: lift the weights up the front of your body with your elbows leading out to the sides. 24:02
  11. Shuttle walk: walk back and forth across the room, or march on the spot if space is tight. 25:17
  12. Side bends: weights in hand, lean a little to one side, back to the centre, then the other side. 26:40
  13. Cool-down: slower heel digs, side taps and marching, then shoulder rolls, side raises and wrist and ankle circles. 28:00

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

Form cues from the coach

  • Keep toes or heels tapping during rests; never stop suddenly
  • Aim for about 13 to 14 on the RPE scale in the circuit
  • Add weights only once a move feels easy, and keep breathing

What it works Whole body

Tap an area for more videos that work it.

Joints it uses 4 takes load

  • Shoulders takes loadside raises, upright rows, chest press with weights
  • Elbows takes loadcurls and chest press with weights or tins
  • Hips takes loadsit-to-stands, knee raises, shuttle walk
  • Knees takes loadsit-to-stands, knee raises, marching
  • Wrists & hands movesholding weights, wrist rotations
  • Lower back movesside bends with weights
  • Ankles & feet movesheel digs, side taps, marching, ankle rotations

Easier option from the coach: Hand on the chair for balance; weights are optional; sit for some or all of it

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by UHNM Cardiac Rehab Team; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety