15-Minute Cardio Mix For Seniors

I'm excited to share with you this 15-minute cardio mix routine to get our blood pumping. All we need is space to move, supportive sneakers, and water nearby. And if you enjoy this class and want to try even more classes to help improve your cardio, there's a variety of great options found on SilverSneakers Live. Be sure to visit SilverSneakers.com to check your eligibility. We begin by marching in place, right, left. Our posture is tall and proud. Our midsection is strong and engaged. And as we begin to warm up, movements start to get a little bigger. Four, three, we march wide. Four, three, feet close together. We're going to take that wide stance one more time. And we're going to keep this wide stance, adding toe taps, single shoulder lift. Now you can stay with this shoulder lift, or you can make it a shoulder roll. Four, three, step touch right and left. Single step, arms push forward and pull back. Two more, two steps. Let's do that two more times. Singles right and left. Four, three, two steps. Two more, single squats for four. Two more, heel digs front, right and left. Four, three, right heel to the floor. Toes pull back, hips sink back, shoulders down and back. Some toe taps for three, two, one more. Stand up tall, march left, right. And we start from the top again. We march wide, feet closer together. A great time to check in with your posture and your breathing. Let's march wide. Keeping that wide stance, toes tap, shoulder shrugs. And once again, you can stay with the shoulder shrugs, or make it a shoulder roll. Four, three, step touch left, right. Four, three, two steps. We're getting warmer. Two more, singles left and right. Four, three, two and two. Two more, squat for four. Four, three, stand tall and proud. Two, heel dig, left, right. Four, three, take that left heel out. Toes pull back, hips back, shoulders down. Let's tap for three. Three, two, stand tall, march right, left. All right, friends, we're warmed up. We are adding on. Be sure to check the space around you. Two steps right, two steps left. This is your first variation, or a grapevine, or a grapevine hamstring curl. Two more, one grapevine, three hamstring curls. Three, two, switch. We've got this. Let's do it two more times. Once more, and we're adding on. Step touch right and left, arms lateral raise. Let's travel. Right here, come forward for four, travel back for four. Let's try that again. Four, three, two, travel back. One more time, come on back. Two taps right, two taps left. Arms open and close, open through the chest. Let's try some singles. Eight, seven, four, three, march left, right. Let's try that again. We start on the left side. Two steps, or grapevine. Add that hamstring curl if you want. Let's do four more. Four, three, two, one grapevine, three hamstring curls. Three, two, switch. We do that two more times. Let's go. Make sure that foot is flexed. Step touch, left, right. Now again, we're gonna add that variation to travel forward and back. Right here, forward, travel back. Travel forward, and we go back. Two taps left, two taps right. Tap, let's do that two more times. Singles for eight. And then we add on two steps right, two steps left. Right here, let's go. Two steps, or grapevine. With that hamstring curl. Four more, two more, one grapevine, three hamstring curls. Strong arms. Again, let's do that two more times. Last one. We're gonna travel and step touch, arms lateral raised. Travel back, travel forward, travel back. Two taps right, and then left, two, and two. Singles, eight, seven, four, three, two steps left, or grapevine. We've got it. Add that hamstring curl. Four more, three, two, one grapevine, three hamstring curls. Three, chest is lifted, foot is flexed behind. Two more, one more. We step touch and travel right here, let's go. Travel, travel back, travel forward. We travel back, two taps left, and then right. Open through the chest, two more. Singles, eight, seven, four, three, march right, left. March it out. We're adding on, but let's remember those movements. We'll come back to them. March three, tap one. It helps if you say it out loud. Three, two, one, tap. Now let's change it, knee. Three, two, one, knee. Four more, two more. If you want alternating knee lifts, chest is tall and proud. Four more, and then it's a V-step right, then left V-step. We'll get the feet first, next time through we'll add the arms. Four more, four, three, two, march left foot for three, and then tap one. Just like we did on the other side. Add that knee lift if you want. Two more, alternating knee lifts for eight. Four, three, V-step, let's add some arms. Out, out, pull it in. They follow the feet and then pull back. Four more, four, three, two, march three. Tap one, right foot, knee lift if you want. Two more, alternating knee lifts for eight. Seven, four, three, V-step, right foot, and then left. You've got it. Four more, we're going to go through those movements one more time, and then we put it all together. March left, three, tap, or knee left. Two more, alternating knee lifts. Check your posture. Four, three, V-step, out, out, pull it in. Pull it in. Arms are strong. Four more, four, three, two, march. Right, left. We're putting it all together. We start with our grapevine or two-step to the right with our hamstring curl. I'll talk you through it. Four, three, two steps, or grapevine, hamstring curl. Two more, one grapevine, three hamstring curls. And again, step, touch, and travel forward. And travel back, travel forward, travel back. Do we remember what's next? Two taps, open through the chest. And again, two more like this. Singles, eight, seven. It's march three with a knee lift right here. Three, two, one, lift, lift. Single knee lifts for eight, seven. V-steps are coming up right here. Let's go. Out, out, pull it in. Find those strong arms. We have four more. And then we begin again, this time on the left side. Two steps left, or grapevine, hamstring curl. One more, one grapevine, three hamstrings. And again, step, touch, travel forward, travel back. Come on forward again, and travel back. Two taps, let's go right here. Tap, and tap. Two more like this. Singles, four, three, march three. Tap one, or knee lift. Few more alternating knee lifts. Four, three, V-step last time through. Pull it in, out, out, in. We did it. Four, three, two, march right, left. Great job. We're gonna start to cool it down. Make sure that posture is tall and proud. We march wide. We start to make our steps and our arm movements just a little smaller. Feet close together. Four, three, march wide. Keep your stance here. Toes tap, shoulder shrug. Four, three, make it a shoulder roll. Four, three, four squats, nice and small. Two more, march left, right. Check in with your breathing. March wide, keeping that wide stance. Toes tap, shoulder shrugs. Four, three, shoulder roll if you want. Four, three, half tempo march. Left, right, left, right. Feeling good, feeling warm. A little wider stance. We're gonna stop these feet in four, three. Hands rest on the thighs, sink on down. Round the spine, flatten the back, stand tall. Try that again. Sink down, round the spine, flatten the back, stand tall. Let's breathe in together. Inhale and exhale. One more time, breathe it in. Give yourselves a hand. Great job today. Thanks for joining me in our 15-minute cardio mix. For more classes like this, remember to visit Silversneakers.com and check your eligibility for Silversneakers Live.