Dance Fitness for Seniors

Hello. Thank you so much for joining me. I am GiGi Tony from GiGi Tony's Arts and Fitness, and we are here at Blue Door Neighborhood Center. I have Stephanie and George and we are going to do a 30-minute Senior Wellness Class for you today.

So make sure you have water. Make sure you have a towel or paper towel handy and if you can get some gym shoes on. Definitely where your gym shoes for today's class. This class, we're going to do a modified format where you will either be seated or standing, or you could choose either one.

We will show you modifications in the background. So just have a good time and have fun. Let's get started. All right you all. Let's move our legs up and down. Marching in those seats, or if you're standing, keep standing or sitting, whatever works for you.

Here we go to the right left. Good. Awesome. Try to keep those legs moving if you can. Let's march it out, come on. Wonderful getting started with that warmup song. Good. Let's open and close, open and close.

Keep it going. Slow March. Good job, good. Keep it going. Move your body, that's what it's telling you to do right now. March it out. wow good. Keep going. Awesome. Good. Let's open and close again. Good, Awesome getting those arms.

Nice and warm. Good side march. wow Good job Wonderful, keep going. Good march it out. Good. Let's keep those legs moving if you can get them nice and warm. Wonderful. Here we go. Next move. Take it low. Take it high.

Take it low other side. switch it low and up. low, up. March it out. Here we go. March. Keep marching. Good, open and close. Here we go, Woo Good Job Keep going. Good. Keep Moving your body. You are doing wonderful, slow march.

Here we go. Good. Good job. Quick March. Here we go. March it. wonderful. Move your body. Awesome. Oh, open and close. Here we go. Good, wonderful. Keep it going. Woo. Awesome. Give yourselves a hand. You made it through our warmup song.

Let's keep going. More fun. And make sure you are inhaling through your nose and exhaling out your mouth. if you can. But of course, even if you need to modify your breathing, feel free. Let's keep going. Awesome. All right, so with this song, we're going to ask some claps.

Have a good time, OK? Clap it up. And out, out Woo reach it up. isolates the arms, slow, side, side. Good, if you can reach out, extending your arms, feel free. If not, it's OK. Just add a nice, gentle twist.

Here we go. Watch me. Take it to the side. Whoa. Switch directions. Take it to the other side and sway, sway. Side, arm, arm, other arm Woo reach it up 1, 2, good. Reach it and rock, you can pull it, or like I say, you can twist.

That's spine or gently sway, Good. Whew! Side, Come on. Good. Switch, other side. Good. Reach it out. Reach, Reach. Reach, Good job. Reach it up and reach good. Awesome Two, Two. Two, Two. Reach it up. Two, good.

Woo. All right. Rock it side. Woo good. Other side good. Whoa. Awesome you all. Rocket out come on. Woo. Good jab. Switch. Awesome. Everybody Pause Are you feeling good, feeling good, feeling great? Awesome. Well, we're going to keep it going now, our heart rate is just building up a little bit, but of course, as always, modify as you choose if you

have any limitations within your arms or legs. Don't push yourself past your limits. it is OK. You can modify as you choose. OK. All right. Let's keep going. We have our next song. Let's do it. All right, you all.

This next song is going to help build your heart rate just a little more. But we're going to do a slow and steady OK? Remember, as always, you can modify if you have any limitations within the movement of your legs or arms.

Definitely don't push yourself past those limits, OK? Just work with your body and just have fun. Good. Let's rock or sway side to side. I'm resting my hands right on my thighs. this is our catch our breath moment.

As I say. Good. All right doing the choo choo train to the right. Here we go. 1, 2, 3, 4 other side. All right. We're going to raise our right hand in the air.

Bring it down. Switch left. Good arms right, then left. Good. 1, 2, 3, 4 and switch. Roll it low, high. If you can't do that, you can modify OK? and let wave it up.

Right. Good, rock it out with the right left. Good. Choo Choo train. 2, 3, 4 and switch. Here we go. Roll it low and up. Good. Choo Choo train.

Woo! Big arms sunshine. All right. Let's do these legs. Come on. Pick it up and down, up and down. You can hold on to the bottom of your chair if you need to. You can put your hands out whatever works for you.

Let's go Open and close a little bit faster. Keep them legs moving up and down .Come on! Come on, roll it out, roll it right leg, left leg. Come on! Woo switched it to the right. Good. All right, roll it down then up.

Reach it out, run it back. Woo and Shake it! anyway, you want to shake it. Woo. Here we go. Open. Close. Good. Keep those legs moving, if you can. Come on. Woo Roll it left Come on pump the left leg. Pump right.

Pump the left. Good job. Come on. Roll it low and up. Reach it. Woo All right you all. Shake it. Shake it. Woo. Come on. Last set you got it. Good. Get those legs moving up and down. You got this good.

To the right roll them up. Woo! Good Keep it here. Other side. Take it low, roll it up. roll it, roll it. Reach it out. Woo Right arm and rock! rock! Woo! Come on! Come on! Good, extend the leg.

extend, extend! Woo! Good job! Reach it forward. Reach! Woo, Big sunshine...! Woo! Good job! I hope you enjoyed that. Now it's time for those that would like to stand, you can stand and I will also show you a modified stance if you do choose to stand during this next portion or stay seated, and one of

our instructors will show you how to do it, modified seated. So we are about to move into our standing portion of our Senior Wellness Class. But before we go into the musical portion, I wanted to just demonstrate for those that would like to stand but need assistance with standing so you can.

If you are comfortable, you can hold the back seat of your chair and use that as you move. That is a way where you can have that assistance if you are able to still stand without any further assistance other than something to just guide your balance.

However, if you do, you can stand, but you do need a little bit more support or assistance while you're standing. You can definitely modify by holding the full back backing of your chair, or if you are by like a wall or window, you can hold on or press on to the wall.

But a chair would be ideal if you can with the backing because you're able to grip it just in case you get off balance. OK? So just wanted to show you that. But of course, with all things, have fun and modify as you choose.

All right, let's do our standing movement. All right you all let's get ready for our standing class. And if you want to stay seated, totally fine. You'll be able to have a visual cue from modification standing. Here we go Side, side, side. Good other side switch, try focusing on squeezing those fists

To the side walk it out. 2, 3, 4 other side . 2, 3. 4. Come on! Good. Good step, step, Woo! Good. Woo, come on! March it out! Good. Woo. Good job, you all Hope you're enjoying yourself.

Woo! Good, good step to the side. Come on. Good. Try to squeeze the fist. Good bring in that tension. Switch sides. Good. To other side. Come on 2, 3, 4 other side.

2, 3, 4. Come on! Woo! Good, step it out! Reach. Good. Come on! Woo! Good job. Walk it out! or march it out. Woo, good, you're doing wonderful. Keep going. Woo. Good. Reach it and reach. Good! Good, Woo! Reach it up lateral

Reach, if you can. If you can't, keep it straight vertical. Walk it out! 2, 3, 4. Switch! Switch it up. Come on. Good, switch. Reach to the side. Whoa! Come on! Woo! Good. Good. Awesome. Great job. Great job. All right you all. Let's get into our next one.

I hope you're enjoying yourself with senior wellness. Come on! Clap it up! Do your own thing. Come on. Woo! Good, awesome! Come on! Woo! Hey! Good. Keep clapping you all! Awesome. Whoa, hey. Good. If you want to dance around in your space, feel free.

Woo! Good. Come on! Come on! Good. Walk it out, doing a grapevine to the side, if you can't, no worries. Just walk it out step by step. Woo! good. Come on! Come on! Woo! Good. Keep it there.

Hey! Woo! Good. Keep going. Woo! Good. Come on! Take to the side. Walk it out. Woo! Come on move it! load it! Walk it out! Woo! Good. Come on! to the side. Woo! Have fun with it. Good. Side!

Woo! Good. Keep it here. Good. Whoa. Good. Come on! whoa. Good. Walk it out, come on! To the side. Whoa! Shake it. Sway it. Woo! Hey, whoa! Oh yeah. Good job. Walk it out. Whoa! Pull it in.

Good, Hey Woo! Pull! Good. Keep it there. Doing good. Come on! Keep it there. Wow! wonderful. Walk it out! Woo! Pull! Woo! Come on! hey! Pull! Great job. Woo! Come on! Awesome! Clap it up! Woo! Great job, everyone.

Wonderful job. Let's keep going. All right, let's go into it. I hope you are ready. This song is all high energy, but the good thing is you, of course, can modify. All right? if you're standing or seated. Just keep moving.

Have your water nearby. get you some water, if you have it. All right. Come on! Woo! Hey! Walk it out quick feet. Hey! Woo! Awesome. To the side, walk slow, if you can bend feel free, good. Open them legs. Sit back in the heels.

Gentle bend. Twist it up! Twist it up! Woo! kick your feet. 1, 1, 1, 1. Yes! Come on! Woo! All right twist it fast, come on! Hey! up! Twist it low. Twist it up! Good. Walk it out fast. Hey! Good Job.

Woo. Good, same thing. side and sit back, gentle bend. if you can, if not, it's totally fine. Do something else that's fun for your body. Good twist it up! Whoa. Take that left foot kick, kick, kick, kick and punch. Whoa. Woo! Come on.

Twist it low, twist it high. Twist it low, twist it high. All right. Demonstration front, front, back, back, front, front, back, back. front, front, back, back. Good. Clap it up! Woo! good. Woo! Good, walk it out, quick, quick, quick.

Whoa, whoa. Kick it out left foot, Punch! Punch! Hey! Good job. Woo! Twist it out Low. Twist it out high! Twist it out low. Twist it out high. March it out. Woo! Breath. Don't forget to breathe you all. Come on!

Woo! Good. Come on! Awesome! Let's wiggle those fingers. Inhale. Exhale. Are you ready for your electric guitar? Take that arm, take it round. Woo! Switch to the other side. Wow! yes, Good. Big inhale and wiggle those fingers. Woo! Good job you all.

Great job. We are almost at the end of our class, so let's keep going. I hope you're having fun. Get water if you need it and jump back into it. Look, you don't have to be perfect at it.

Just keep moving your body because your body loves it. All right. Let's do it. You all are awesome. Look, this is the last song before we cool it down. So we want you to have fun. Grab your friends, grab your family.

Grab your dog. Your cat. Make them just dance and move with you. Come on! Woo! Awesome! Pull to the side. 1, 2, 3, 4 Switch! Whoa. Watch me! up! Drop! Up! Drop! And I'm coming to the front. Jump into the back or you can walk front.

Walk it back. Woo, Good. Here we go. Rock it out! Rock! Rock! Woo. Good. Come on. Good. You're doing great. This is my song. I don't know if it's your song, but I hope it is. Come on. Reach it.

Woo! Switch! Good. Take it up and drop! Take it back. Drop! Up! Good. Come on. Whoa. Whoa. Good. Give it a little shake if you want to come on, Woo! and arm. Whoa. Whoa, good. OK. Keep it there and breathe.

Pace your breathing. Deep inhales, big exhales. pull it 4 times. 2, 3, 4. Switch 2, 3, 4 Reach it up, up! and drop take it back. Drop. good. Whoa. Good. Awesome. Walking side. Walking side. Let your arms be free. Catch a breath. Good.

Good. Woo. Come on! walk it out! Hey, y'all having fun? We're having fun. Wow! come on! Whoa. Come on. Good. Walk it out! Walk it out. Walk it out! 4 times pull it out! 1, 2, 3, 4 Switch! 2, 3, 4. Take it up. Up! Good and back. Come on to the front.

Shake it Wow! Whoa. Last song before we cool it down. Give it all you got. Walk it out. Wow! Come on! Keep going. Whoa. Whoa. Good. Hey. Walk it out. Come on! Whoa. Good, awesome. Take the arms up, down to the shoulders if you can.

If you can't go the high, you are halfway. Woo! and rock, rock. Good. Whoa. Good, keep it there. Hey, good. Whoa! Rock it out! To the side. Whoa. Good. Pull it! 2, 3, 4. Switch! 2, 3, 4 to the front, drop to the back.

Good. Keep going. Whoa. Good. Keep it going. Hey! Good! Walk it out! catch your breath. Whoa, good Whoa, Come on. We're almost there you all! I hope you are enjoying yourself. Come on! add the arms here we go. Up

Down, up, down. Whoa. Good. Come on! Good. Keep it going. All right. Out to the side. Here we go. Right, left, down. Right, left, down. Whoa. Come on! Hey! Woo! Reach it up. Here we go. Up and down. Whoa. To the side , come on! Woo!

Good, reach it up, here we go. Good. Walk it out. You're doing so great. Now it's time to cool down. I hope you are sweating like us. Well, let's cool it down you all. Get some water. Come right back.

We're doing it right now. Modify as you chose. Here we go. Feet are together. Inhale. Slow arms. Let them go down slowly. Again, add a little bend if you can. And as you inhale, bring the arms up slowly. Point your gaze to the ceiling release it to the side.

One more time inhale, add that little bend, if you can. Exhale. Good job, OK, we're going to open our stance a little wider, reaching to the side, reaching to the other side. Now you're going to let your upper body just seesaw over.

Hold it where you can if you want to put your hand on your waist you can. You want to connect to your thigh or your leg, feel free, but just breathe right here. Good. Bring it back to that "T" seesaw to the other side.

Slowly take your time. Remember, you can place your hand on your waist. Keep it on your leg or even your thigh, if that helps. Good. Bringing it back to the "T" Let those arms fall. Good. Let's take some head circles around.

Take them nice and slow. Take your time. Remember, if you have any limitations in your neck, do a half circle. Take the circle to the other side. I feel good. I'm sweating you all. Looking up and down. Beautiful looking side to side, looking side to side at your own pace.

Good. Take your head tilted to the right and just gently rest your hand on your head. Don't force it down. Let it rest. Good, switch to the other side. Place the hand. Good. Big inhale with the leg open inhale

Exhale. Good. Let's go to some legs stretches really quick. If you are able to take this knee here, bend it. Stretch the foot in front of you now. If it's too much to flex your heel you can keep it flat.

But the goal is to reach towards that foot. If you can't get the foot, it's okay. You do your chin to even hold at your thigh. I just want to get that nice stretch here. Great! let's do the other side.

Sitting on the hip, flexing the heel, if you can, if not flat, reach over. Remember, you have the support of your chin or your thigh if you need to. Good. Come back up slowly. Awesome. Roll your shoulders out Woo! Reverse your shoulder roll.

Good job. Bring your feet together. Reach up to the ceiling. Now, let your body forward fold over hold it where you can. So if this is where you are hold it here or able to go a little further. Feel free to try to go towards your toes.

Roll up slowly. Wonderful job, everyone. You all did a wonderful senior wellness class and this is GiGi form GiGi Tony's Art and Fitness. you have me, you have Stephanie and George, and we're here at Blue Door Neighborhood Center. Thank you for joining us in class today and visit Blue Door at www.BlueDoorCenterIL.com

Have a good one. Bye bye.