MOVE. Online Videos and Resources

Being active is a big part of physical and mental health no matter how old you are. We have suggestions to help you get on the MOVE while you spend time at home during COVID-19. Whether it’s heading out in nature with your household, going on a bike ride on our local trails, or doing a virtual exercise class in your home, we hope you choose to MOVE as part of your daily routine.

Check back weekly as we add new videos and resources as part of our Wellness Wednesday series. Happy moving!

Children’s Videos and Resources

Children - ages 3-5

Seasons & Spring Scavenger Hunt

Learn all the seasons with Miss Julie from our Playschool team, then try and complete a spring scavenger hunt outdoors!

Video Length: 2 min

Interactive Songs & Games

Join our Playschool team for “Head and Shoulders” and other interactive songs and games – staying active is good for mental health!

Video Length: 3 min 32 sec

Exploring Nature

Take some time to explore nature! Join our Playschool team for some fun activities the whole family can enjoy.

*Please note: In the Movement section of the video, Julie is skipping, not galloping.

Video Length: 4 min

Children - ages 5-10

Chalk Obstacle Course

Join our Rec Team for some fun in the sun by creating your own chalk obstacle course! Watch our video to see Mr. Cary complete our fun course. Try all types of movements: spin, toe taps, jumping jacks, run, hop scotch and jump!

Video Length: 48 sec

Little Sprockets Bike Circuit

Practice basic bike skills to gain confidence and ride safely. First review the video to learn safety tips, then print the pdf and gather suggested supplies or be creative. Then set up the circuit and begin practicing! After enjoy a ride with your family on one of the many Port Coquitlam trails or multi-use pathways – stay active, ride often and be safe! Print PDF HERE

Video Length: 42 sec 

Bike Scavenger Hunt

Plan a family bike ride to our local parks and trails on the next sunny day! Get the kids to help prepare for the ride by using our scavenger hunt sheet available for download HERE

Video Length: 42 sec 

MOVE! with T-Ball Fun Skills

Watch this video to learn some basic T-Ball drills to do at home with your kids. Our Rec leaders cover throwing, catching, grounders, hitting and base running!

Video Length: 1 min 23 sec 

MOVE! with Basketball Fun Skills

Join Kylie and Emily from our Rec Team to ensure your children are getting 60-a-day of active play. We’ll give you the basics so you can play for hours!

Video Length: 1 min 34 sec 

MOVE! with Soccer Fun Skills

Join Nico and Kylie from our Rec Team to ensure your children are getting 60-a-day of active play. We’ll give you the basics so you can play for hours!

Video Length: 1 min 28 sec

Youth - ages 11-18

Earth Week Scavenger Hunt

Port Coquitlam is surrounded by beautiful trails! Join Youth Services staff for a fun scavenger hunt that you can do with your family (the people you live with!) Remember to keep social distances of 2m with others and to stay home if you’re not feeling well. Enjoy Earth Day, enjoy nature and being active!

Download the Scavenger Hunt Activity Sheet HERE

Recommended ages: all ages!

Video Length: 59 sec

Virtual Fitness Classes

Welcome to our virtual fitness classes! These videos are a great way to keep your body moving while you spend time at home. Before participating in our online classes, please fill out the Physical Activity Readiness Questionnaire (Par-Q). This form should be completed once a year to ensure that you are able to participate in fitness classes or if you should first get your doctor’s approval. Please exercise at your own pace, modify and take breaks as needed. Drink lots of water and have fun!

Check back often for new videos! Also see our Wellness Wednesday videos series for kids HERE

We would like to thank our instructors who have stepped out of their comfort zones and volunteered their time to create these on-line classes for our participants and community.

Move For Health Fitness Class for All Levels & Physical Abilities

Move for Health Day Fitness Class

Join our special ‘Move For Health Day’ fitness class taught by our City of Port Coquitlam instructors. This class is designed for all fitness levels and physical abilities with options demonstrated for low impact and high intensity as well for chair fitness. Please choose the level that is most appropriate for you. Drink lots of water along the way and have fun! 

To learn more about Move for Health day visit: bcrpa.bc.ca/everything-else/move-for-health-day

Video Length: 48 min

Instructor info: Stephanie, Leslie, Kirsti, Raquel and Shelly

Warm-up and Cool-down Options For All Activities

Workout Warm Up

A great warm up for any workout! Try out body weight circuit next!

Video Length: 10 min

Instructor info: Amy teaches drop-in yoga on Monday morning at PCCC and is one of our personal trainers.

Stretch

Join Raquel for a gentle, full body stretch. 

Video Length: 10 min 34 sec 

Instructor info: Raquel teaches a variety of classes at PCCC for the Wilson Seniors including Zumba and Core Conditioning. 

Workout Options

Mini Barre Class

Moderate/Advance level – Barre moves that focus on the lower body and balance plus core.

Video Length: 15 min

Instructor info: Stephanie is the fitness specialist at PCCC and teaches a variety of classes.

Core Plus More

Focusing on core, back and hips followed by a light stretch.  Intermediate level.  Equipment: ball optional

Video Length: 20 min 23 sec

Instructor info: Stephanie is the fitness specialist at PCCC and teaches a variety of classes.

Body Sculpt Circuit and Stretch

Join Marise in this intermediate level class. Use hand weights or an alternate weighted item (rocks, cans of soup, jugs of water etc….). Also use a step that is stable and can accommodate your body weight or march with knees up.
Video Length: 32 min 41 sec

Instructor info: Marise teaches Body Sculpt at Hyde Creek Recreation Centre on Thursdays 5:45-6:45pm.

HIIT Workout

Join Stephanie for this full body workout. Low impact options are given, please modify as needed. For longer workout – repeat 2x!

Video Length: 26 min 51 sec

Instructor info: Stephanie is the fitness specialist at PCCC and teaches a variety of classes.

Physical Activity Challenge

Enjoy this physical activity challenge on your own or with your kids! Write out physical activities on small pieces of paper, fold them and place them in a bowl or cup—can be dance moves, exercises, sport drills, anything that makes you move. Then pick one piece of paper and do that activity for 20 seconds, a 1 minute or as long as you want—use a stopwatch. The more exercises you add, the longer your workout!

Video Length: 5 min 6 sec

Instructor info: Stephanie is the fitness specialist at PCCC and teaches a variety of classes.

Fitness Circuit Express

An easy to follow intermediate level class that the entire family can do together – no equipment needed.

Video Length: 18 min

Instructor info: Shelly is our Health and Wellness Coordinator at HC and has been teaching a variety of classes throughout her career.

Body Weight Circuit

Goal: Complete as many rounds of the 4 body weight exercises in a given time period to strengthen your entire body.

Workout Length: Customize this workout to be as long as you want it to be!

Video Length: 11:51 minutes

Instructor info: Kirsti is our Health and Wellness Recreation Program Assistant at HC and teaches Friday mornings HIIT style class and Tuesday night Body Sculpt at HC.

Yoga, PiYo and Relaxation Options

PiYo

Moderate/Advanced level – Fast-paced yoga and pilates style fusion class done to music. Get ready for squats, pushups, lunges and warriors!

Video Length: 33 min

Instructor info: Stephanie is the fitness specialist at PCCC and teaches a variety of classes.

Relaxing Meditation

Join Shelly and her son Skylar for a relaxing meditation to help calm your mind and ease stress.

Video Length: 7 min 42 sec

Instructor info: Shelly is our Health and Wellness Coordinator at HC and has been teaching a variety of classes throughout her career. Her son, Skylar, is her on-screen participant.

Yoga

Flow yoga class for beginner to intermediate fitness levels. Go at your own pace and modify if needed. This class is geared for beginner yoga participants.

Video Length: 20 min

Instructor info: Amy teaches drop-in yoga on Monday morning at PCCC and is one of our personal trainers.

Yoga Stretch

Yoga Stretch & Relax with Jen. Take a mindfulness break and finish feeling refreshed.

Video Length: 13 min

Instructor info: Jen teaches yoga on Saturdays and a variety of Spin classes at HC.

Yoga Flow Level 2

This class is geared for experienced yoga participants. Build up strength, flexibility and core stability. Finish feeling relaxed and refreshed.

Video Length:47 min 22 sec

Instructor info: Instructor info: Shelly is our Health and Wellness Coordinator at HC and has been teaching a variety of classes throughout her career. Her on-screen fitness participant is Skylar, her son.

Wilson Seniors Virtual Fitness Classes

These videos are targeting the 50+ crowd! Our Wilson Seniors normally enjoy these classes at the Port Coquitlam Community Centre but due to our COVID-19 facility closure, we hope these videos will keep you moving at home! Anyone looking for fitness classes on the more gentle-side will enjoy these workouts as well. New workouts added weekly. Enjoy!

5 Minute Movement Break Options

5 Minute Movement Break #2

Get moving, even if you only have 5 minutes! Join Raquel for a 5 minute movement break to help strengthen the lower body and improve the cardiovascular system.

Class Length: 5 min

5 Minute Movement Break #1

Get moving, even if you only have 5 minutes! Small exercise sessions throughout the day can really help improve the way you feel both physically and mentally. If you find yourself sitting for long periods of time, why not try a 5 minute movement break to loosen up your body, refresh your mind and help keep your energy up.

Class Length: 5 min

Instructor info: Raquel teaches a variety of classes at the Port Coquitlam Community Centre which include Zumba, Chair Fitness and Total Conditioning.

Chair Fitness Options

Chair Fitness – Level 1

This is an entry level chair fitness class that focuses on range of motion exercises to get you moving.

Class Length: 30 min

Instructor info: Raquel teaches a variety of classes for the Wilson Seniors at the Port Coquitlam Community Centre which also includes Zumba on Monday nights and Saturday mornings.

Chair Fitness – Level 2 #1

A gentle exercise class to improve cardiovascular fitness, flexibility, core strength and balance. Equipment: Chair (optional), Hand weights or equivalent (water bottles, cans of soup etc. also work!)

Video Length: 36 minutes

Instructor info: Leslie teaches a variety of classes at HC and PCCC, Spin, 50+ classes and Body Sculpt to name a few.  She teaches Chair Fitness Wednesdays at PCCC.

Chair Fitness – Level 2 – #2

Join Leslie for a gentle exercise class to improve cardiovascular fitness, flexibility, core strength and balance while using a chair to help with stability. Optional Equipment: Chair, hand weights or equivalent (water bottles, cans of soup etc. also work!)

Video Length: 28 min 14 sec

Total Fitness Class Options

Total Fitness #2

Join Leslie in her back yard for this light to moderate fitness class with a mix of cardio and strengthening exercises followed by a relaxing stretch. Great for anyone looking for a gentle movement class. Equipment: Hand weights or equivalent

Video Length: 32 minutes

Total Fitness #1

A light to moderate fitness class with a mix of cardio and strengthening exercises followed by a relaxing stretch. Created for our Wilson Seniors and anyone looking for a gentle movement class. Equipment: Hand weights or equivalent

Video Length: 36 minutes

Instructor info: Leslie teaches a variety of classes at HC and PCCC, Spin, 50+ classes and Body Sculpt to name a few. She teaches Total Fitness Wednesday mornings at the Port Coquitlam Community Centre.

Core Conditioning

Core Conditioning

Join Raquel for a workout focusing on 3 core areas: mobility, stability, and strength to improve your overall fitness and balance. A gentle workout designed for older adults.

Video Length: 30 min 17 sec

Instructor info: Raquel teaches a variety of classes at PCCC for the Wilson Seniors which includes Core Conditioning on Friday mornings.

Latin-Inspired Dance Fitness Options

Latin-Inspired Dance Fitness #2

Join the party with this easy to follow dance fitness class with Raquel.

Video Length: 34 min 

Latin-Inspired Dance Fitness #1

Join the party with this easy to follow dance fitness class.

Video Length: 32 min 48 sec 

Instructor info: Raquel teaches a variety of classes at PCCC for the Wilson Seniors which include Zumba (this class) Monday nights and Saturday mornings.

Stretch and Yoga

Stretch

Join Raquel for a full body stretch. Geared towards older adults or anyone looking for a gentle stretch. 

Video Length: 10 min 34 sec 

Instructor info: Raquel teaches a variety of classes at PCCC for the Wilson Seniors including Zumba and Core Conditioning. 

Yoga Stretch

Yoga Stretch & Relax with Jen. Take a mindfulness break and finish feeling refreshed.

Video Length: 13 min

Instructor info: Jen teaches yoga on Saturdays and a variety of Spin classes at HC.

Contact

Recreation Department
Tel: 604.927.PLAY
Email: recreation@portcoquitlam.ca