There is a great new video showing how to get a good workout at any gym in any city regardless of your wheelchair or disability. The 16-minute-long video, “Disability Gym Workout” is produced by the Active Hands Company, maker of the grip-aids for quadriplegics, and it’s narrated by Rob Smith, a fellow wheelchair-user.

Here are four tips from the video:

1. Free Weights

If you can’t use your hands that well, it’s essential you bring a grip-aid; that way you can hold free weights, which will likely not be made for someone such as yourself. And you can stay in your chair as you use them, too. Lateral raises, bicep curls, triceps reaches … you can do it all with free weights.

2. Stationary Weight Machines

Many stationary weight machines, like the shoulder press and seated row machine, can be used by wheelchair-users. You may need to transfer, but many have pulleys and other weight workouts attached to the outside of the machine you can still do in your chair. Roll and explore, my friends.

Lateral bar raises are another common weight machine you’ll find in most gyms that you can totally use if you have arm function but use a chair. With assistance, even those with no triceps movement can still do this motion.

3. Pulley Machine

Plain ‘ol pulley machines, if used by both hands simultaneously, can mimic pushing a wheelchair, again proving wheelchair-users can totally workout in any gym with a little creativity. There are literally dozens on workouts you can do on the pulleys. Just get creative, and bring those grip-aids.

4. Punching Bag

Last but not least, you can use the gym’s punching bag to get a workout. There’s usually a lot of free space around this area making it brilliantly accessible and fun. This is both good cardio and great for muscle building. Don’t be afraid to let the bag rest on your knees while boxing — this makes it much easier.

How do you workout at an average gym?

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