Upper Body Cardio Workout for Seniors | Non Weight Bearing Exercise

Hey there, April of Yes to Next here with my mom Aiko. Hi. Today we have a cardio workout for you using only the arms and upper body. Now anyone can do this workout but it may be really helpful for our friends with lower body mobility issues such as with you know the legs and knees or the feet. Now my mom is going to be doing this one seated, I'll be doing it standing. You can choose to move the feet if you want but it's not necessary and if you want to up the challenge you can pick up some light weights. Now make sure that you have water available, clear the area, don't want to hit anything or anyone and we'll be doing this workout in 20 and 30 second rounds to keep it interesting. All right, so mom any other thoughts? No, let's get going. All right, let's get the blood pumping. All right, we'll take a pause here and get started. So mom, you want to have a seat? Sure. All right, let's do a quick warm-up, mainly upper body, okay? Okay. All right, just give me up and down with your arms. Up, down. Give me two more. Up and down. One more. Good. Excellent. All right, give me some nice shoulder rolls back. Three and four. Reverse it. Two, three and four. Excellent. Give me some side reaches. Good. Breathe it out, everybody. Yeah, that's good. Nice. Two more. Yeah, nice. Give me some up and down reaches. Yep. More. Good. Give me two more. Nice. All right, just give me single arm back, just like a little back stretch. You can't do that. Just do whatever you can just to loosen up that shoulder, okay? Great. All right, very nice. Okay, let's just end it with one more up and down. Down. Two more. Good. And one more. And very, very nice. Okay, and rest. We'll take a pause and get started with our workout. Okay, so our default round is just going to be running in place like this, everyone. Okay? That's right. You don't have to go fast to start with. You don't move your feet. That's right, but we're on, yeah, we're on for 30 seconds here. Okay, so breathe, everyone. Okay, good. Now, you're going to really get your heart rate up, especially if you speed up. I can see it. Okay, but this is, we're going to be doing a lot of these rounds, okay? It's just running in place. Okay, just like this. Okay, so it looks like this, right? I'm just running it in place. Right, except the feet aren't moving. Feet aren't moving. That's right. Now, hey, if you want to move your feet, you can, but really, we're helping out our friends that have some lower body issues. Right. Okay? All right. All right. Very nice, everyone. Okay, rest. Now, next move, it's just going to be single arm goalposts. So down, it's an L, and bring it back. L, bring it back. So it looks like this. L, bring it back. We're just here for 20 seconds, okay? My kind of meal. That's right, but then we're going to go back to our little running man. Not meal, routine. Okay, just like that. Real nice. Real nice and gentle. Okay, and we're going back to this. Running it out, right? Yeah. I'm already getting dewy just doing this running, okay? Breathe it out. Okay, keep it going. See, so it just looks like this. See, you get a great cardio workout without even going anywhere, not even getting any steps in. Yeah, I feel like moving my feet though. I know. Well, you can. Like I said, you can move your feet if you want, but a lot of our friends can't do that right now, but if you wanted to do that with us. I'm hanging in there with you folks. You can, okay? All right, let me show you the next move. Okay. Just arms up, swing it down, sort of like an arm slam. We're on for 20. Okay, arm slam. Yes, arm slam. Get rid of your frustration. That's right. Take them all away. Throw them away. Smack them. That's right. Throw it away. This is a very cathartic workout. Breathe. Just breathe. But you know, you're getting your heart rate. Okay, now back to walking, back to running. Okay. Okay. Look at my mom's not moving her feet, but I'm choosing to move my feet in this round. My feet are moving. They're trying to move. Yeah. You know, sometimes people have knee issues and they can't do it. I'm going with them. That's good. I'm already getting dewy. Good. I don't know about you, but I am. I'm slowly. And if you're standing with me, give me a staggered stance. Okay. This will give you better stability. Yeah. All right. So breathe everyone. Okay. Next arm move. It's just going to be single arm swims. I got to be careful not to hit my mom in the head here. Yeah, I noticed that. I got to move it over here. This is a chance to get even. I can't say anything. Oh, you know what? My mom was the best. Well, she's the best mom now ever, but she's the best mom when we're kids too. Okay. Run it out. Okay. Run it out. Run it out. Good job. You know, when you're kids, you feel like, you know, when you discipline us, right? Like, okay, you know what? Go to your room. You feel like the world is falling in. But I look back on that and I'm like, you know what? My mom taught me right and wrong. That's all good. That's all. That's good. Right. Absolutely. Breathe it out. Breathe it out. Okay. Our next move is going to be double arm presses. Okay. We're going to be on it right now. 20 seconds. Press it out. Yeah. And now I didn't say this before, but everyone, you go at your own pace. Okay. Yeah. We may be, maybe seeing a little fast for you, but then slow it down. Okay. That's right. And stop if you have to. That's right. It's all about working at your pace. Okay. Going back to our run. Oh, that was fast. See? 20 second rounds, right? Those go quick. Okay. Breathe. Yeah. I'm running it out. I am. Keep it going. I'll race you to the wall. Okay. Good job. Our next move, we're going to have some fun because we're going to do some drumming. Okay. That's right. Hand drumming with our hands. Remember those bongo drums? Yeah. Oh yeah. A lot of people were into bongo drums like in the sixties. During my time. Yeah, that was when I was young. I had a pair. Did you? Yeah. Like this. The Harry Belafonte. That's right. Okay. We're on. 20. Bongo it out. Yep. Get those arms moving. That's right. Oh wow. You're doing a little like, that's right. Keep it going. Keep it going. Okay. Everybody go. Breathe. These little 20 second rounds are challenging. Yeah. Okay. Okay. Back to running. Remember? Oh, that was good. Run it out. Yeah. Run it out. Run it out. Good job. Okay. Now I'm going to pick up some weights with these little ones. Okay. I'm going to hold the weights while I'm running here. Okay. Breathe it out. Oh yeah. I'm running, but I'm not going anywhere. No walking to the hotdog stand on this one, huh? All right. Move it out. Move it out. We're covering some ground with just running in place. Yes. Okay. Next move is going to be hinge arms up. Hinge arms up. Good. Hinge arms up. I'm giving you some core and yeah, core and glute work here. Yeah. Also hamstrings. Okay. Okay. Just like that. Keep it going. A few more seconds. Going back to our running move. Okay. Breathe and run it out. Okay. Looking good. Now you guys, anytime choose to have some water. I'm going to take a break here. Keep going. Yeah, it's okay. I'm good. Just want to model for you that this is when you can take a little rest. Okay. So keep it going. Okay. So again, you go at your own pace. Breathe it out. Looking good, mom. I think you're winning the race here. I'm the tortoise. You're the hare. Okay. Keep it going again. And if you wanted to walk, you can. Okay. All right. Punches forward. Punches forward. Yeah. Fast. This is at your own pace. You go as fast as you can, right? I'm holding weight, so I'm going a little bit slower. Okay. But in these intervals, you should go as fast as you can. Yeah. Okay. Okay. Great. Okay. March it out. Okay. March it out. Run, run, run. Okay. I'll put the weights down for a minute and this is where we're running in place again. See how that worked? Yeah. Okay. Excellent. And then you can even take a little break with the weights. My arms feel like they're going to float away. It's really interesting how that feels. Okay. So we're going back to the top of that round. We're going back to jumping jack arms and I'm going to pick up weight to just show you a little variation. Okay. All right. And that just looks like this up and down. Okay. If you only give me single arms, that's good too. Okay. So here we go. Yep. Up and down mom. Up and down. Good. Up, down. Great. And again, at all times, if you, if you wanted to get your feet moving, you can, but that's not necessary. Yeah. Okay. Breathe it out. Breathe it out. Very nice. Okay. Back to running. Oh yeah. Nice work. Nice work. What do you think of this? This is good, huh? Yeah. But you know what, again, you're getting your heart rate up. Yeah. It's an excellent workout. Yeah. Hey, keep it going. And again. Heart is pumping. That's right. And you go as fast or slow as you, as you can. Okay. This is about making this workout your own. That's right. And over time, you will be able to speed it up. Okay. But a nice gentle, but effective cardio workout, just using the upper body. Okay. Very nice. Okay. We're going to single goalpost arm, single goalpost arm. Right. Bring it up. Well, if you notice I'm bringing my arm in an L, but I'm bringing it back a little bit. Yeah. Okay. Yeah. Bring it back. Bring it back. Good. Looking good. Bring it back. Just a few more seconds and rest. Going back. Run it out. Okay. Are you getting dewy? Yes. Yeah. That's good. That's the whole point. Okay. So keep it going. Looking good. It's amazing what you can do by just running in place here. Right. Okay. Keep it going. Breathe. Don't forget to breathe. Yeah. Okay. That next move. Double arm swings. Okay. So if you're with me, you're up and down, up, down, up and down. Good. Bring it up. Slam it and slam. Good. Slam it down. Slam it down and breathe out. And run it out again. Okay. Here we go. Okay. Good job. Breathe everyone. Nice work. I like what I'm seeing here. Well, that's good. And again, if you wanted to march it with me, you can, but again, don't have to do that. Okay. I'll just show you just so you have a variation. And again, tempo is all your own. Okay. If you choose to go slower tempo or faster tempo. Okay. Okay. Very good. All right. Oh, single arm swims. Okay. I'm gonna be careful not to hit my mom in the head here. Yeah. Especially with those weights. Yeah. Okay. Good job. Looking good, everybody. Nice work. All right. Keep it going. Okay. Running out again. Okay. Here we go. We're onward, onward. Almost done. Okay. Okay. Breathe it out. Again, you can walk it out, but not necessary. Breathe. Keep it going. Yeah. Look at this upper body. Cardio workout. Really nice everyone. Keep it going. Don't stop. Yeah. Okay. Next move. Yeah. Double arm presses. Okay. We're on for 20. Good. Breathe. Good. Really nice. Yeah. Nice work. Okay. Keep it going. Good job. Yeah. Breathe. A few more seconds. And back. Run. And again, if you need to take water, take some water. This is the time to do it. Yeah. Okay. Nice work. Breathe it out. Okay. We did double arm press. Okay. We're going to go into drumming in the next part. So just run. Think about bongos. Bongo time. Bongo drums. I remember seeing those when we were a kid. I'm like, what are these for? You're like, oh, that's how your uncle used to play those when he was a kid. I'm like, oh, okay. All right. Bongo it out, everyone. Bongo it out, mom. Drum it out. Drum it out, mom. Oh. Yeah. Sorry. I was really into running. Yeah. I can see that. Very good. Up and down. Up and down. Up and down with those hands. Good. Breathe it out. You're working your forearms. You're working your arms here. Good job. Good job. Now go back to running. Okay. Run it out. Okay. See how fast these rounds go? Yeah. Are we almost done? Actually, we are. We've got two more exercises to go. That's good. Yeah. Yeah. I mean, see how fast this went? It's amazing. Yeah. Keep it going, everyone. And I want you to kind of, at this point, go as fast as you can. Okay. Yeah. We're hitting the end here. Yeah. Keep it going. Breathe. Looking good. Yeah. I like what I'm seeing here. Okay. Breathe. All right. Next move. Remember we said, hinge, arms up. Hinge, arms up. Hinge, arms up. Hinge, bring those arms up. Hinge, arms up. Keep going. Hinge, arms up. Good. Hinge, up. Keep the back straight. Up. Back straight. Up. Breathe. And down. Okay. Nice. It's the last time you saw that move. Oh, thank goodness. Last time. Now, if you wanted to up this challenge, you go up, right? Yeah. But don't need to do that. Just do this. Keep it going. Yeah. Like what I'm seeing here. Oh, good. We're going into our last little 20 second round. All right. Which is our punches forward. So make it good. This is it. Can we go as fast as you can? Yes. I want you to go as fast as you can. Like fast feet? You have fast arms. That's exactly right. That's right. It's amazing what you can do. Okay. Here we go. Punches forward, everyone. Make it good. This is the last exercise round. And we're going to do one more round of the running. Okay. I am getting dewy here. Yeah, really. Breathe it out. Breathe it out. Just three more seconds. Go fast. Good, good, good. Nice. Okay. Last round of running. Last round of running. Good job. Good job. You want to up the challenge? Let's do it overhead. Okay. You want to do it overhead? Try it overhead. This is the last, very last round. Okay. Okay. You can start to feel your heart rate go up on this one. Yeah. If you can't just stay here. Okay. But we're going to give you extra challenge here. Breathe. Really getting your heart rate up. Take 10 more seconds. Looking great. Very nice. Here we go. And rest, everyone. Oh, nice work. Whoa. All right. Wow. Wow. Let's cool this down, huh? Yeah. My goodness. Listen, give me some open close on this one. Open it. Close. You should feel this upper body. Yeah. And down. Good. Okay. Gentle, gentle reaches. Yes. Oh, this should feel good. Just hold it. Yeah. That should feel nice. Breathe. Good. Other side. That should feel real nice. Stretching feels good. Oh yeah. Good job. Okay. And down. Okay. This time let's give me that straight arm, arms in a T, but straight arm across the chest. That should feel really good. Shoulders and upper arms. Yeah. You really kicked it on this one. I'm very proud of y'all. Yeah. Good job. Okay. Good. Okay. Arms in a T. Other side. Nice work. Okay. Wherever you are, I want you to bring your arms back. Mom, you can bring your arms back and hold onto your chair. Yeah. Hold onto your chair here. Yeah. Yeah. Just open up that chest. That should feel good. Yeah, it does. Okay. Good. All right. Nice work. Okay. Arms forward. Give me your wrists up and down. Okay. Circles. Good. Circles. Give me fist, open, fist, open, fist, open, down. Give me three inhale exhales up and down. Exhale. Good. Inhale up. Exhale down. Good. Inhale up. Clap at the top. Inside out hands. Lean that over. That should feel good. Yeah. And center. Lean it over the other side and center and come down slowly. Good job. Bravo, everybody. Nice work on this upper body focused cardio workout. Very, very proud of you getting your heart rate up. All right. Thank you so much. If you like this video, give it a like, share, comment, subscribe to our channel. It helps us reach even more friends around the world. And we so appreciate your support. So thank you so much for joining us. We look forward to seeing you in a future workout and in the meantime, keep moving. See you soon.