In this class, Nathan will take you through a warm-up, cardio circuit, and cooldown with tons of modifications to best fit all levels. This class is completed up in standing position utilizing a chair for balance and stability.

This class features a fun and energizing seated interval circuit designed to boost cardiovascular endurance in honor of February’s Heart Health Awareness Month. Using simple, seated movements, we’ll rotate through short bursts of cardio exercises followed by brief recovery periods to safely eleva...

This class offers an engaging seated boxing workout designed to support cardiovascular endurance and follows to the rhythm of music. The link to the playlist can be found at the end of this description. Through easy-to-follow punching patterns and upper-body movements, we’ll increase our heart ra...

This class features a fun and energizing seated dance cardio workout designed to boost cardiovascular endurance. Using simple, rhythmic movements set to music, we’ll elevate the heart rate while staying seated. No equipment is needed except for a water bottle and a sturdy chair or surface to sit....

This class features an energizing seated cardio and strength workout designed to boost cardiovascular endurance and muscular strength. Using simple, seated movements, we’ll combine heart-pumping cardio with light strength work to safely elevate the heart rate. A resistance band is needed. Partici...

This seated dance class blends music-driven movement with functional strength training for a well-rounded workout. Set to a curated Spotify playlist with a link listed below to follow along. The class also includes a dedicated strength-training segment using resistance bands to help build and mai...

This class is focused on standing cardio "step" workout designed to build endurance and elevate your heart rate. This energizing session combines different movements involving a step, all with minimal rest to keep your body moving and your muscles engaged. Whether you're new to exercise or a seas...

This session is designed to boost your cardiovascular endurance. Today's class is completed in the standing position with the use of a sturdy chair for balance and stability. You’ll move through interval-based circuits that keep your heart rate elevated while exercises for a full-body workout. Cl...

This session is designed to challenge your cardiovascular endurance, coordination, and functional strength through a series of dynamic, full-body movements performed in standing. Each interval-based circuit keeps your heart rate elevated while offering clear modifications to support a wide range ...

Celebrate the winter season with movement and music in this holiday themed upbeat cardio class! We’ll keep things fun and accessible with seated dance routines set to a playlist of holiday favorites, designed to get your heart rate up while keeping you comfortable and safe —no dance experience or...

Join our Shepherd Center Instructor and Exercise Physiologist, Nathan Kimmel, for an exciting, seated cardio series for all abilities! Nathan will guide you through various forms of seated cardio including dance, interval training, seated boxing, chair aerobics, and more. This class, in this seri...

Get ready to jab, cross, and hook your way to a stronger, more energized you with our dynamic Seated Boxing Cardio workout—where power meets accessibility, all from the comfort of your chair. Whether you're easing back into fitness, managing mobility challenges, or just looking for a fun, low-imp...

Join our Shepherd Center Instructor and Exercise Physiologist, Nathan Kimmel, for an exciting, seated cardio series for all abilities! Throughout this series, Nathan will guide you through various forms of seated cardio including dance, interval training, seated boxing, chair aerobics, and more. ...

Welcome to your standing hybrid cardio and strength class — a heart-pumping, low-impact workout designed for all bodies and abilities. This session blends low-impact cardio interval circuit training and strength exercises. This class welcomes fitness levels that are comfortable and confident in t...

Join Emerson Williams, Master Martial Arts/Karate Instructor, for an introductory seated self-defense class. In this class, you will be led through Martial Arts techniques and exercises that will provide you with foundational self-defense skills.

Join us for a dynamic seated boxing and cardio workout designed specifically for individuals with brain injuries, spinal cord injuries, or multiple sclerosis. This moderate-level session incorporates basic boxing moves like jabs, crosses, hooks, and uppercuts, which are sequenced into combination...

Join our Shepherd Center Instructor and Exercise Physiologist, Nathan Kimmel, for a seated dance cardio class focused on endurance, through guided rhythmic movements. There is no additional equipment utilized in this class, but you are welcome to incorporate light dumbbells or water bottles to ch...

Get ready to groove to the vibrant rhythms of Latin salsa music! Designed with brain injury, spinal cord injury, and multiple sclerosis populations in mind—but suitable for all ages and fitness levels—this seated dance class breaks down easy-to-follow moves with modifications throughout, ensuring...

Get your heart rate up and your body moving in this energizing standing cardio session—no equipment needed, just water and a chair for optional support. This workout is designed to be low-impact and accessible for all levels, with plenty of modifications to make the movements work for you. We’ll ...

Get your heart pumping with this high-energy, seated dance class. We’ll groove through simple, repeatable cardio routines designed to boost your heart health, lift your mood, and keep you moving to the beat. This video is part of our monthly Health and Wellness series. Each month, we focus on a t...

Today’s class introduces a special variation: seated step cardio — blending footwork and dynamic upper body movements using a step platform. This class welcomes all fitness levels, with clear adaptations demonstrated throughout to support your movement journey. Get ready to energize your body, bo...

Celebrate the winter season with movement and music in this holiday themed upbeat cardio class! We’ll keep things fun and accessible with seated dance routines set to a playlist of holiday favorites, designed to get your heart rate up while keeping you comfortable and safe —no dance experience or...

This class focuses on aerobic exercise using simple, seated movements. We’ll move through short cardio intervals to help raise the heart rate and support endurance. No equipment is needed, and all movements are done in a chair. Participants are encouraged to move at a pace that feels comfortable ...

Standing workout that will fuse cardio with strengthening exercises, appropriate warmup and cooldown stretches are provided as well. If you are working on your balance, we recommend you use a chair or wall for support, as you do these exercises. Feel free to drop the weights at any point, or modi...