The boxing workouts that Sloan does with his Parkinson's clients are focused on increasing balance and reaction time both away from and at the punching bag. He told POPSUGAR that, in general, seated workouts for people with restricted mobility should be done in a safe environment, include a good warmup and cooldown to properly prepare and recover from the bulk of the workout, and have a mixture of head-to-toe movements for maximum range of motion.
"Interval workouts should be included when possible to allow the client to spike their heart rate and learn to recover quickly," Sloan added, noting to make sure that you work your way up in intensity if needed. He created a custom seated workout, inspired by boxing, for POPSUGAR that takes about half an hour to complete and is inclusive of many levels, yet also tailored to those who have limited mobility.light dumbbells or water bottles and a sturdy chair.
The workout itself is split into three parts: a plyometric round, a strength-training circuit, and a cardio circuit. For the plyometric round, you'll hold each exercise for five seconds, repeating for a total of three times, followed by 10 seconds of rest before going to the next move. Then there are two circuits that you'll do for two rounds each with 30 seconds of rest in between each round.
You'll end the workout with five static cooldown stretches pictured ahead: hand stretch, neck rolls, cross-body shoulder stretch, knee stretch, and figure four. We've mapped out below what the three-section workout looks like. If you want to make modifications, you can , and you can also increase your weight or reps and take shorter breaks for a more difficult workout.
Keep reading for step-by-step directions for how to perform each exercise, including the warmup and cooldown moves. Bobby Moore, Sloan's Ready to Fight client of five years, demonstrates each move. Grab a chair and a set of light dumbbells, and get to work!
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