This exercise session blends seated strength and cardio workouts designed to meet you exactly where you are. Each class includes options for modifications, so you can adapt each exercise to your needs and abilities.

This signature session blends fun and functional cardio styles like dance, boxing, and interval circuit training. Whether you choose to stay seated or standing, this class welcomes all fitness levels — with clear adaptations demonstrated throughout to support your movement journey.

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...

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. ...

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...

Join us for a fun and energizing seated "Sittercise" exercise series led by Shepherd Center Instructor and Certified Recreational Therapist, Juliana Heimann, featuring facility dog Steffi II! This series is focused on full body cardio, strength, and flexibility. The use of light dumbbells is demo...

Join us for a fun and energizing seated "Sittercise" exercise series led by Shepherd Center Instructor and Certified Recreational Therapist, Juliana Heimann, featuring facility dog Steffi II! This series is focused on full body cardio, strength, and flexibility. The use of light dumbbells is demo...

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 ...

This session is focused on low to moderate intensity cardio to build stronger cardiovascular endurance. All exercises are completed in the seated position, and modifications are provided for all exercises.

Standing workout that will fuse cardio with strength training with warmup and cooldown stretches. If you are working on your balance, we recommend you use a chair or wall for support, as you do these exercises. Many of these can also be completed in a chair, modify any and all as needed. Feel fre...