DFCI Zakim Center
Digital Library
Content
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Chair-based Lower Body Strength Training
25 Apr, 2024Description: Join us for a quick chair-based strength class led by Juliana Berfield, PhD, E-RYT 500, CPT that will help you get your body moving in a healthy way, while building muscle and improving stability. You can do the exercises in this video once, or you can repeat 2-3 times or pair it with upper body exercises for a longer workout.
You will need a chair, preferably one with no arms, and a yoga block (substitute pillow).
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Quick Upper Body Strength Circuit: Session 2
25 Apr, 2024Description: Get a quick upper body workout in with this strength training circuit, including a short warm-up, three standing (using a chair is optional!) and two floor exercises. You can do the exercises in this video once, or you can repeat this circuit 2-3 times or pair it with a lower body circuit for a longer workout. If you don’t have dumbbells available, try soup cans or water bottles.
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Strengthen Your Hip Flexors: Part 2
28 Mar, 2024Description: In Part 2 of our hip flexor strength series, Nancy Campbell, MS, shows two floor exercises you can quickly do at home. Remember to watch Part 1 if you haven't already! Strengthen your Hip Flexors: Part 1
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Strength Training for Osteoporosis
16 Feb, 2024Description: Research shows that strength training can help slow down bone loss, and can even help build stronger, denser bones. This is especially important for patients who have osteoporosis and are at risk for bone fractures. Join Nancy Campbell, MS, exercise physiologist at the Zakim Center, for a quick workout focused on strengthening the whole body. Equipment needed and substitutions: Chair Hand weights – soup cans, water bottles Yoga mat - move to carpet, take off socks
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Strength Training for Stability and Balance
12 Feb, 2024Description: In this 7-min video, Nancy Campbell, MS guides you through strength exercises for better stability and balance. Equipment needed: Chair Yoga block or any sort of ball
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Full Body Strength Training Circuit
12 Feb, 2024Description: Short on time but looking to get a full body workout in? Join Nancy Campbell, MS, exercise physiologist at the Zakim Center, for a quick workout focused on strengthening the whole body. Equipment needed and substitutions: Chair Hand weights – soup cans, water bottles Yoga mat - move to carpet, take off socks
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How to do a Wall and Chair Squat with Proper Form
12 Jan, 2024Description: In this 4-minute video, Nancy Campbell, MS shows you the proper form and technique for a wall and chair squat. Squats are an effective way to strengthen the leg and back muscle, while improving core strength.
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How to do the Bird Dog Exercise on your Back
12 Jan, 2024Description: In this 8-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through how to do the bird dog exercise on your back, with proper form and technique. This is a great exercise to increase core strength!
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How to Master the Side Plank
12 Jan, 2024Description: In this 5-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through mastering the side plank, a great exercise to boost your core strength!
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How to Master the Elbow Plank
5 Jan, 2024Description: In this 5-minute video, Juliana Berfield, PhD, E-RYT 500, CPT, guides you through mastering the elbow plank, a great exercise to boost your core strength!
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Quick Lower Body Strength Circuit
27 Nov, 2023Description: Join Nancy Campbell, MS, an exercise physiologist at Dana-Farber for a quick lower body workout. This video features five exercises for your major muscle group in the lower body and core. Both standing and seated modifications are available. You will need a mat and chair, a small mini-band or TheraBand is optional.
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Quick Upper Body Strength Circuit
20 Nov, 2023Description: Join Nancy Campbell, MS, an exercise physiologist at Dana-Farber for a quick upper body workout. This video features five exercises for your major muscle group in the upper body and core. Both standing and seated modifications are available. You will need a mat, chair and some light to medium dumbbells (soup cans or water bottles can be substituted).