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YOU MUST HAVE WARMED UP FIRST BEFORE DOING THIS WORKOUT.

If you experience chest tightness/heaviness/pain or feel lightheaded or dizzy stop straight away, rest and recover.   This then needs to be checked by  your Doctor.

This workout uses a chair with no arms and small hand weights.  The recommended weights are just 1 – 2lb or 0 .5 – 1.0 kg.  The workout can be done without using weights if necessary.

Do NOT use heavier weights as this is an aerobic workout to improve the heart and lungs and will also burn fat.

If you have no weights go to the online store where you can purchase some, or use small water bottles, but check how much they weigh first.

Once opened go to “File” at the top right hand corner of your screen and select “save as”. If you have no folder already assigned for video downloads then open one first. The computer will then save it for you so that you can watch it whenever you wish.

You may also find that your computer puts up a message asking you what you want to do with the file.  It will give you some options such as “save” or “view now”.  Here you would select “save” and the computer will then do the work for you, just make a note of where it is saving it.

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