Upper Body Strength Workout for Seniors and Beginners

Hey there, April Vieston Exeter with my mom Aiko. Hi. Today we have an intermediate upper body strength workout today. So you can have, that's right, nice summer or winter arms, whatever that may be. Okay, five exercises. I'm going to be doing 15 reps of each and three sets. Okay. Okay. But mom's going to be doing it mom level. However amount of reps. It might be less, but I'm doing it in a chair. That's okay. You'll be doing four of the exercises in a chair and you'll be doing one of them standing and I'll be doing all all standing. Okay. Okay. Yeah. All right. So we're going to be using dumbbells, but you can use any type of weights, you know, water bottles, cans, or no weights at all. And make sure you clear the area. I'm going to be using a mat for, for the, for the pushups that are coming. All right, mom, any thoughts on upper body strength? No, just remember it's, it's my pace and your pace. There's a difference. That's right. It's all about listening to your body and doing what feels right for you. All right. So take a pause and get started. Hey mom, want to have a seat for our warmup? Sure. Okay. This is going to really be focused on your upper body, arms, shoulders, back, but it's important to get the blood flowing. So let's get those feet moving. Okay. All right. Oh, wow. Happy feet. Wow. You're getting your steps in. That's impressive. All right. Very, very nice. Okay. Give me some nice side reaches. Gentle. Yeah. Good. Very nice. Two more. Let's go up to the ceiling. Yes. Up to the ceiling. Good. Very good. And breathe everybody. Good job. All right. Nice. Okay. Now we're just going to do close and open. Yeah. Inhale and exhale. Inhale and exhale. Give me one more. Inhale and exhale. Very, very nice. Okay. Give me those. Yes. You're going right into it. You're reading my mind. I'm just cheating here a little bit. You're reading my mind. Let's do this. Shoulder rolls back. Two. Good. Three and four. Oh, yes. Good one. Good. Two, three, and four. Very, very nice. Okay. Now I just want you to have one arm up. Good. And down. Other one up and down. You just go as high as you can. I know if you have shoulder issues, you know. Yeah. Don't do it. Yeah. Don't do that. Shoulder muscles are very delicate, huh? Well, muscles, there's a lot of tendons around, you know, that joint. And it's the most complex joint in your body. So, yes, it can be very delicate around there. So, you know, what we want to try to do is to strengthen the muscles around the shoulder to make that joint more stable. That's kind of our goal. All right. Okay. We're going forward and to the side. Good. And forward to the side. And two more. Forward and side. Very nice. Okay. Very good. All right. So, nice work on this upper body warm-up. We'll take a pause and get started with our strength training. All right. So, we're going to get started here. Maybe Mochi will join us. Oh, I have to move him out of the way. All right. So, our first exercise, well, Mochi's going to be doing push-up with me. Okay. Is the push-up. Okay. I'm going to be doing it on my knees. My mom's going to be doing it on the wall. Okay. So, form is, whether you're standing or against the wall, feet hip distance apart, engage the core. Okay. Yep. Engage the core. Right. Arms, shoulder width apart. Okay. On the wall. And you're going to lower yourself down and up. Okay. All right. Great. You're on the floor with me. Same situation. You're not on your knees, but the weight is just above your knees on your thighs. Okay. All right. How many am I doing? Okay. I'm doing, you do as many as you can. Hello, sweet boy. I'm doing, I'm going to be doing 15. Okay. Hello. Oh, hello. Wow. Okay. All right. I got a, got a cat tail on my face. Oh, he likes the bridge. Okay. So, you do as many as you can, mom. I'm doing 15. So, don't feel pressure to do 15. Here we go. One. Good. This is two. Good. Three. Hello. Four. Breathe, everybody. All right. Breathe out as you push up. This is six. Good. Engage core. Seven. This is eight. I think I did 15. I went out counting. Nine. Breathe. And 10. I got five more. So, you can rest. One. Two. I think I did 20. Oh, my gosh. Three. That's enough. Four. Oh, hello. Okay. And five. Fifteen. I'm going to sit it back, stretch it out a bit. Hello, sweet boy. Hello. Good boy. He just woke up from his nap. So, good job. You want to do some pushups? All right. Next move, we're going to pick up our weights or mom, you can have a seat for this one. Okay. I've actually got some 10 pounders, y'all. Okay. And we're going to do some rows. Hello. Okay. So, feet shoulder width apart. Okay. Pinch at the hips. Back straight. Head, neck, spine in alignment. Here we go. I'm doing 15. One. Two. Breathe. Three. Four. Five. Six. Breathe, everyone. Seven. Good. This is eight. Nine. Ten. I've got five more. You rest. One. Two. Breathe. Three. Four. And five. And rest, everyone. If you saw the camera move on there, Mochi just bumped into it. Okay. Rest. Breathe. Okay. Nice. Nice work, everyone. I'm taking a little breakity break. Good job. You want to smell that? Okay. He likes the yoga mat for some reason. The water bottle. You can smell that. Go ahead. All right. Just taking a little breather here. That was 15. So, that's a, I'm feeling my muscles grow right now. Okay. Next move is the overhead tricep. But for you, mom, you're going to be sitting in the chair, hinging. You're going to lift your elbows up and just kicking it back. And you don't need to use any weights if you don't want to, okay? Okay. All right. Well, I'll start off with weights. Okay. Good. Now, you're with me. We're doing this intermediate, right? Okay. Feet shoulder width apart, slight bend in the knees. Head, neck, spine in alignment. Bring that weight overhead. Notice my arms are straight. And I'm just going to lower that weight. Bring it up. One. And two. Breathe. This is three. Four. Five. I hear my mom counting. Breathe, everybody. This is my eight. Okay. I'm doing five more. Listen to your body, though. I'm at 15. And rest. Yes. Breathe. That's it. All right. Shake it out. Shake it out. Shake it out. Shake it out. Really nice work. Okay. Breathe, everybody. It's important to actually rest between these sets, okay? Take a sip of water if you like. Rest. Okay. Next move, this is our easy peasy bicep curl. Let's do alternating, yeah? 15. Okay. 15 on each side. No. Now, you listen to your body, okay? So, if you're listening. My body says go. Okay. All right. So, one and one. Good. Two. Two. Notice my posture. Three. Nothing's moving other than my arms. Three. Four. Four. Breathe. Sit up tall. Five. This is six. Six. Breathe, everyone. Seven. Eight. And eight. Good job. Five more. Oh, no. Six more. Ten. I lied. I'm on ten. Okay. This is 11, right? 11. Good. This is 12. And 12. Breathe, everyone. This is 13. 13. Good. 14. And 15. And 15 weights down, everyone. Okay. Nice work. All right. Breathe. Breathe, breathe, breathe. Okay. Nice work. I should have coached you on the form on that bicep curl. When you're doing that bicep curl, your arm is in line with your wrist. So, none of this loosey-goosey wrist, right? Up and down. I thought I was straight. You look good. Very good. Okay. Last move in this circuit are going to be arm circles. So, first of all, just swing it out because we're going to be lifting those arms up. And no weights on this one, everyone. Okay? If you wanted to challenge yourself, you could use really light weights, like two or three, but it's going to be challenging enough without any weights. Okay? All right. So, here's the move. We're doing eight forward, eight arms in a T, arm circles, eight forward. One, two, three, four, five, six, seven, eight. Reverse it. Eight back. One, two, three, four, five, six, seven, eight. Now, I want four forward and four back. One, two, three, four, back. One, two, three, four. And I want two forward, two back. Go slow. One and two. Two back. One and two. Now, I want singles. One forward, one back. Eight of them. Okay? So, one forward, one back. Two forward, two back. Right? Forward and back. Just one. A single one. Forward and back. Forward and back. Good. Four more. Forward, back. Three more. Forward, back. Two more. Forward and back. One more. Forward, back. And rest. Woo! Everybody! Everybody! That was excellent. Okay. Now, really, we want to definitely rest on this one. Okay? So, breathe, breathe, breathe, breathe, breathe. Yes. Okay. Rest. I don't know if you can see him, but he is doing his throw rug move. He's very relaxed. As we work out here, he's mimicking a throw rug. He's a nice furry throw rug. Okay. That was set one. Now, we're doing two more sets of those. How are you feeling? So far, I'm holding up. Okay. I might use lighter weights next time. Yes. And remember, we're going to the push-up now again. Oh, that's right. Okay. So, again, you listen to your body. If you start to feel like, oh, my God, it's challenging, that's when you stop. Okay? So, here we go. Set yourself up. Core tight. Okay? Going for 15 here. Go. One. Lower down. Two, three, four, five, six. Good. Seven, eight, nine, and ten. Five more. This is five. Hello. Three, two, and one. Oh, yes. I'm going to stretch that out. And rest. How many did you do? Fifteen. Wow. Hello. Fifteen. That's amazing. Okay. You get to have a seat now. Oh, I am. Okay. Take a sip of water. Okay. Take a sip of water, please. Especially when we're working out, it's really important to stay hydrated. I'm already starting to sweat here. I don't know about you, but I'm sweating. Well, you're at your own level. So, whatever it means to be challenging for you is fine. So, you're going to two pounders. Okay. That's great. I'm going to go with a lighter weight. Okay. So, now we're going to have a little rest there. Thank you very much. Thanks for letting me rest after those pushups. Okay. We're going into our rows. Okay? So, feet hip distance apart. Slight bend in knees. Hinge at the hips. Back straight. Bring it up. Fifteen. One, two. Breathe out. Three, four. And it's shoulder blades together, everybody. Five. This is six. Seven. Breathe. Eight. Nine. I like what I'm seeing here. Ten. Five more. This is twelve. Fourteen. And fifteen. And rest. Really nice, everyone. Good job. I'm going to shake it out. I felt that. Feeling a little dewy. Yeah, dewy is good. I'm starting to feel dewy. Feeling my arms. All right. Okay. Breathe. It's important to just kind of shake it out. Let it rest before our next little move here is going to be that overhead tricep, but my mom is going to be in the chair. Hinge at the hips. Elbows up. Just kicking it back. Okay. Yeah. Just like that. Okay. That feel okay? Okay. That's your move. And I'm going to be doing the overhead. Keep the elbows straight, folks. Correct. Keep the upper arm straight. Upper arm straight. Right. That doesn't move. And the wrists. None of this. Yeah. None of this. Upper arm straight. And back. I'm going to be doing this in the air. Overhead tricep move, right? Okay. So, feet, tiptoes apart. Core tight. Okay. Let's do this, mom. Okay. Go. One, two, three. Breathe. Four. All the way up. Six. Breathe. Seven. Very nice. Eight. Ten. Five more. This is five. Breathe. Four. Three. Two. And 50. Oh, boy. Very good, mom. Nice work. Yeah. A lot of lighter weights is easy. No. It's okay. It's all about, you know, being at your own level and doing what's challenging. You're feeling a little... Do we? No. I don't sweat that much. You're amazing. That's not good. Well, sweating is important. That's when my face gets tomato red. Right, right. A little sweat. Yeah. Your body has to cool down. So, if you ever get that way, that's an immediate sign to just say, I'm sitting down and resting and drinking water. Okay. Is my face red yet? Not yet. No. I'll let you know if it's as red as my shirt. Okay. So, we're going into bicep curls, y'all. Okay. All right. Alternate. Okay. Remember that form, right? No loosey-goosey wrists. Straight with the arm. You can rest them, palms up on your thighs right now. Okay. Yeah. There you go. Okay. Okay. Give me good posture. Engage the core. 15 on each side. Okay. Ready? Go up. One. One. Breathe. Two. Two. Breathe. Three. And three. Looking good. This is four. Six. Six. Breathe. Seven. Seven. Eight. Eight. Good. Nine. Sit up tall. Ten. Ten. Five more. All right. And 15. Oh, y'all. Nice work, everybody. Nice work, everybody. Weights down. We're going to be going into those arm circles next, right? I'm going to shake it out because I was working those 10 pounds on those bicep curls. I know. You should be feeling good. You're making me tired. Oh, my goodness. Okay. Just give me some nice little arm swings here before we head into arm circle land. Okay. Yeah. All right. Nice work. Now, okay. So, remember. Remember the sequence. Eight, four, two, one. Okay. Okay. Here we go. Eight forward, one. And the movement is from your shoulder, right? Not the arms. Back. Four forward. Back. Two, two. Singles. One. One. Two. Yeah, go. Yes. Three. Four more sets. Four. And four. Five. And five. Six. And six. Seven. Seven. One more set. Eight. And eight. Wow. You're like flying away there. Okay. You're done. You're done. You're done. You're done. I felt you like almost levitating on the chair with those arms. Wow. That's what I was trying to do. Move my butt off this chair. Okay. Nice little rest here. Okay. We got one more set. Okay. How is everybody feeling? Okay. You're with us. Awesome work. Okay. Even if you had to do less reps, that's okay. Okay. That's right. It's all about doing as many as you can. And say you only did five. Rest with us for the rest of that interval. Okay. So that's okay. You do as many as you can. Once it starts feeling challenging, stop. Okay. So breathe. I'm just letting the arms rest. Okay. Before we head into that last round. All right. Yeah. Are you ready? I'm going to take a sip of water. Would you like some water? No, I'm okay. Okay. Take one last sip before we head into this last round. Okay. Are we ready for the last set of pushups? Let's go. All right. No fooling around. This ain't no party. Let's get this over with. Let's go. This ain't no fooling around. Let's get this over with. You know what that's from. Okay. You ready? Ready. Okay. Here we go. Core tight, everyone. One, two, three, four, five, six, seven. Breathe. Eight. Oh, hello. Nine and ten. Five more. Good. One more. All right. Oh yes. I'm sitting at back, stretching these arms out. I feel a nice stretch in my back too. Okay. Rest everybody. Breathe. I'm still going to use a lighter weight. Okay. That's good. That's all right. That's all right. Okay. I'm letting my arms, my upper body, shoulders, chest, back rest just a little bit before we head into those rows. Okay. All right. So breathe it out. Shake it out. Nice work on those pushups. Wherever you are in the pushup journey, wall, even a countertop is good. The whole point is to try to challenge yourself by decreasing the angle when you're on the floor. That's the most challenging. I'm working up to going on my toes, but knees are good for me right now. Okay. All right. What did she say? I was going fast on that one. All right. Next exercise are the rows. Okay. All right. Hinge at the hips. Hinge at the hips and back. If you want to alternate, you can. I'm just going to do them together. Doubles. Okay. So here we go. 15. Last time you see this one and two from the back. Okay. Not the arms. Three. Shoulder blades together. Four. This is five. Shoulder blades. Six. And seven. Breathe. Eight. Good. Nine. This is 10. Looking good. 11. Breathe. 12. 13. 14. And 15. Very nice. Okay. Good job. I'm going to put my weights on. Shake it out again. Oh, you're going to do, you'll be going into next tricep. Right. Upper arm straight. Back and back. Okay. Breathe. I'm going into that overhead. Pick up my one weight. I'm still using a lot of weight. That's fine. That's fine. Okay. So let's set ourselves up, everybody. Y'all are good. Okay. Set yourself up. Yes. Okay. Go back. One, two. Good. Three. Good. Six. Seven. Eight. Good. This is 10. Five more. Five. Good. Four. Three. Two. And one. And weight down. All right. Just rest it for me. We're going into bicep curls, so you're going to need those weights again. Okay. Really building some muscle, everybody. Good job. Now, very nice. Okay. Couldn't do karate shots. That's right. The motion feels good after doing the weight training. Okay. So going into those bicep curls. Last time we're going to see this move, yeah? Yeah. Okay, everyone. Thank goodness. Shoulders back and down. Okay. Shoulders back and down. Engage the core. Slight bend in knees or you're sitting tall. Are you ready? We're going to alternate. One. One. Good. This is two. Breathe. Two. Three. Three. Don't sway. Four. Four. Everything tight. Yes. Six. Six. Keep your form. Yeah. Seven. And seven. Breathe. Eight. Eight. Looking good. Nine. Nine. Five more. We're done with these. Yay. Oh, six more. Sorry. Five more from here. Five. And five. Good. Four. Four. Nice. This is three. And three. Two. Two. One more. One. And one. Weights down, everyone. Oh, yeah. After doing three sets of those, I feel it. Good job. How you feel it? Yeah. Well, you used a heavier weight. Well, you did 15. I'm so impressed. It's really fantastic. Okay. I'm going to take a sip of water because then you need to rest after doing those bicep curls, man. Nice work, everyone. Excellent work. Okay. Last move. Yay. Arm circles. Eight. Four. Two. One. Yeah? Yeah. Okay. You ready? Yeah. Let's do this. Reverse. Four. Four. Two and two. One. Two. One. Two. Let's do two more of those. One. Two. One and two. Singles. One. One. One. Right? So forward. Back. This is three. This is four. This is five. And six. This is seven. Feeling it. And eight. And eight. Rest. Bravo. Bravo. That was like losing weights doing this. This is excellent work on completing this intermediate upper body routine. Nice work. Okay. Let's cool it down, shall we? All right. Let's up and down with the arms. Okay. Good. Okay. Good. Give me a nice reach. Oh, yeah. It should feel good. And reach. Uh-huh. Give me just nice circles. Big circles. One and two. And one and two. Sorry about that. Sorry about that. Okay. And arm across the chest. So arms in a T and then arms straight across the chest. Yeah. You can do peek-a-boo with the arm. Peek-a-boo. There you go. Yeah. All right. Good job. That should feel really good. Okay. You can either stay there or if you're with me, you can bend this elbow. Put that hand on the back of your arm. Give that nice little tricep stretch here. Okay. You might be here. I'm stretching this tricep out big time because it really worked it. Okay. Breathe. Okay. Arms back in a T, everybody. Okay. Other arm straight across the chest. Really stretch out those delts, that upper arm, shoulder. That should feel good. All right. Nice. Okay. Good. Can you see? Are you falling asleep back there? Okay. Bend the elbow. Bring it above the head. Hand in the back here. Okay. Yeah. You can't do that. Don't worry about it. Okay. I'm just giving you triceps. It's my short arms. They're getting away here. They can't quite make it. With your big head? Your arms are too short for your head. They can't make it. Okay. Just keep it down here. I don't want you to stress yourself. Okay. And down. Okay. Oh, nice. Oh, that feels so good. All right. Okay. Give me those thumbs up and bring it back. Oh, yes. Okay. Bring it center again. Bring it up. Uh-huh. Okay. Bring it down again. Bring it low. Okay. Very nice. And wherever you are, if you're sitting in a chair, just bring your arms back to your chair. I just want you to open up chest area. Yeah. Good. All right. Very nice. Okay. Give me three. Inhale, exhales. Up with the clap at the top. Inhale and exhale. Inhale and exhale. And one more clap at the top. Inhale. Inside on hands again. Stretch that out. That should feel really good. And center. And other side. Oh, God. And center. Wonderful work. All right. Great job on completing this intermediate upper body routine. You are now ready to showcase those arms. Yeah. Great job on building muscle. Thank you so much for spending time with us. Always a joy to help you get stronger. If you like this video, give it a like, share, comment, and share it with your friends if it helped. All right. So we look forward to seeing you in a future workout. And in the meantime, keep moving and building strength. See you soon.