10 Minute Full Body Workout in Bed for Seniors, Beginners

Hey there, April of Yes Next here with my mom Aiko. Hi. Now do you ever have days when you just don't feel like getting out of bed and you don't feel like exercising? Well we've got the workout for you today. It's called a bed workout or you can even do it on your sofa or on the floor. Yeah. All right so yeah so you we'll get a nice little full body workout without getting out of your bed. All right. Get you going. That's right. That's right. This can also be used as a warm-up for the day or you know if this is your you're feeling like you don't have a lot of energy and this is your exercise for the day that's okay too. This will get you started. That's right. Yeah. All right so we'll take a pause and get started. Okay mom ready to get started? I'm ready. Let's get working. Let's let's lay down. Okay the alarm just went off. Oh yes. You know what I need something to get my day started. Okay. All right so first things first just warm up everything. Okay. Okay. Bend your knees. All right. We're just going to do some windshield wiper knees here. Okay. Just side to side. Okay. Just loosen everything up. Lower back. Really nice. How many are you doing? Okay. I'm going to do four more from here. Okay. So four. Yes. Good. This is three. Each side. Good. Two and one. Very nice everybody. Okay so next move we're just going to march with the legs. So we're going to bring each knee into our chest. Okay. Just march it out. Okay. Yep. Just like that. This is stepping it out. Knee to chest. Let's do 10 from here. Okay. This is 10. Breathe. 10 on each side. 10. Sounds good. I'm not letting you off easy. Good. I'm counting down. This is eight. Breathe everyone. Seven. Oh yeah. You're waking up? Oh yeah. Okay. Six. Waiting for my coffee. Oh yes. You don't drink coffee. I don't. I drink tea. Yeah. Green tea is my drink of choice. This is three and three. Two more sets. Breathe. Two and two. Give me one more set. One and one. All right. Nice work everyone. You got your steps in on that one. Yeah. Okay. Now next move is going to be heel press out. So one leg is going to remain bent just like it is but we're going to press out. Straighten that leg. Press out with the heel and then bring it back and ideally you know you can keep your leg up. So in other words don't put your heel down. This is three. It's going to really engage your core. Yeah. This is four. Breathe. I'm going to 10. This is practicing for when you put your foot on the gas pedal. Right. Heel down. Heel down. Seven. Whoa. Whoa. 75. Two more. Oh and I'm gonna do three more. That's eight. This is nine. Yeah. Good. And 10. Good. Now if you need to put your heel down on each one that's fine too. If you don't want to do as many reps as we did that is fine too. Okay. So just do as many as you can and you know you listen to your body. All right. Let's bend that leg now. That's right. You want and we're gonna do it the other side for 10. Okay. So here we go. 10. Breathe. Actually this feels good on my hip too. Opens up the hip. Yeah. Good. Breathe. This is three. Looking good. And four. Working that core as well. Yeah. This is five. Straighten out. Good. Five more. And six. Breathe. Seven. Good work. This is eight. Nice. Good. And 10. Rest. Did you feel that? Yeah. Good job. Okay. So continuing with this genre here. So one leg's bent. Other one's straight. Toe up to the ceiling. Okay. Okay. We're going to lift our leg up to thigh level and down or as high as you want. Okay. You can actually put your leg down. Yes. That's two. This is three. Breathe. Does your leg touch the ground? Four. Yes. Oh. Touches your bed. Okay. Or your floor. Okay. Give me five more from here. Five. This is a good hip move. Yeah. Six. Breathe. Seven. Good job. Eight. Nice. Oh, I feel this. Nine. One more. And 10. And rest. Oh, your leg feels so heavy. Oh, I know. Doesn't it? You really feel that in your thigh and your hip here. Okay. So we're going to bend that leg and straighten the other one. Take a breath here. Rest for a minute. Not for a minute. A second. That's too long. Okay. Ready? Going up. Ten. Good. Breathe. This is nine. Good job. And eight. This is seven. Breathe. This is six. Okay. Good. Five. Breathe. This is four. Good job. Three. Oh, yes. Oh, yeah. Two. One more. And one. Wow. Oh, yeah. Rest. Oh, good job, everybody. Okay. Straighten those legs out. You deserve it. Probably feels nice to open up the hips here. Yeah. You feel that, Mom? Yep. Feel good? Feels good. Okay. Good. Move the legs around here. Okay. So next one, we're moving up to the upper body now. Okay. So let's just do some nice little looky-loos. So let's look to your rather one side. Okay. And then center. Look to the other side. That probably feels good on your neck. Yeah. Good. And center. And give me one more set. Look. Yes. Center. And look the other side. And center. Very nice. Okay. We're gonna do some chest presses, everybody. Okay. Okay. So arms up and down. Give me some good fists, okay? Really give me fists. Engage those arms. That's two. Push it up. Three. Straighten the arms. This is four. Straighten the arms. Uh-huh. This is five. Straight. Breathe. Six. Seven. Eight. Nice. Nine. Good job. And ten. And rest. Now you can keep your legs straight or you can bend them. Okay. It's your call. Okay. All right. Now rest for a second and shake out the hands, arms, whatever. Okay. Same fists. I want you to give me some side punches now, okay? So punch it out. Just punch it out. Oh, I feel this is good for your upper back and the arms. Working the shoulder too. Yeah. Good. This is three and three. Four and four. Good. Breathe. Five and five. Yes. Six and six. Breathe. Seven. And eight. Keep going. Two more sets. Nine. Breathe. One more set. Ten and ten. And rest. Bring those arms down. Just relax, okay? Rest for a second. Now next move, just going to be alternating arm lifts up and down, okay? It's up and down. Now, if you have shoulder issues, don't worry about it. You just bring it up as high as you can, okay? I just want you to get those arms up, okay? But if you can, you can bring it all the way up and all the way up. Ideally, palms facing in, okay? Palms facing in. Oh, in. Okay. Yes. Okay. Palms facing in. Yeah. Good for the shoulder there. Again, if you can't get that up high, that's okay, okay? You just do it here. Okay, I want you to give me three more sets from here. This is three and three. Very nice. Two. Two. Give me one more. And one and one. Nice work. Yeah. Working the shoulders a little bit, everyone. Yeah. Okay. All right, let's move into our hands, okay? Hands, again, you can bend your knees if you want, whatever you want. We're working the upper body here, okay? So, wrist. Wrist, hands, fingertips down, fingertips up, okay? Just bend the wrists up and down. Okay, good. This is four. Good. Six. This is eight. Two more. Nine and ten. Good job. Rest the arms just a little bit because we're going to go back up. I want you to put your arms out, fingertips out, and close. Out and close. This is three and four. Good. And five, six. Breathe. Seven, eight, nine, and ten. Oh, nice. Shake it out. Give me some nice little hand waves. Hand waves with the wrists. Yep. Wave, wave, wave, wave. Hello, hello. Good job. All right, we're going to end this nice little exercise set. Okay, legs out, everyone. Everyone just relax there for a second, okay? Take a breath. And exhale. Very nice. I just want you to pump your ankles. So, toes out and up, okay? So, extend and flex. So, like this, Mom. Oh, okay. Yeah, but your legs are on the bed, okay? Just pump your ankles. This is just pumping your ankles, okay? Woo, yes. All right, give me five more from here. This is five. Woo. Four. Breathe. Three. Good. Two and one. Very nice. Can you give me some circles now? Yeah. Okay, you can go in one direction or you can just go out. It doesn't matter. Okay, good. Okay, I'm going out. Circles out. Good. And let's circle it in. Good work. Nice ankle mobility here. Yeah. It's in circulation, everyone. Poor feet doing all the work. Okay, now just relax. We're done. Just lay there for a second. Inhale and exhale. Inhale and exhale. Give me one more. Inhale and exhale. All right. Well, nice work. I'm ready to go sleep. Bed, sofa, or floor workout. Yes. Ready for coffee? Ready for coffee or just to relax. So, thank you so much for joining us. Great job on doing this bed, sofa, floor workout. You got moving, so good job for you. Got your body going. We wish you a wonderful day and or evening and we look forward to seeing you real soon. See you soon. Keep moving.