Strength Training for Walking, Seniors Beginner & Intermediate

Hey there, April of Yes2Next here with my mom, Aiko. Hi. Now if you've been progressing through our workouts and are ready for more challenge, this workout is for you. We're going to be doing an intermediate lower body strength session today. She's going to do intermediate. I'll be doing it intermediate level, my mom will be doing it mom's pace. Mom's pace and mom's level. Right. All right, so this is what it looks like. It's going to be four lower body moves followed by one core move. It's so important to strengthen the core. Okay, and we will be doing that whole circuit three times. Okay. Okay, so what do you need? Well, weights of your choice or no weights at all. We'll be using dumbbells. I've got five and eights. My mom has two and three pounders. Yeah. But you can use water bottles, cans. Anything easy to hold. Exactly. Yeah, exactly. And mom will be needing a wall. So if you're doing it mom's pace and level, have a wall or countertop handy. And then also a sturdy chair. Yeah. Okay, I'm going to use the couch. That's right. But we're not going to be napping on it, right? All right. So any other thoughts? No, let's get started. Okay, great. Build muscle. Yes, build muscle. So we'll take a pause here and get started with our warm up. All right, let's march it out, warm it up. Hey, stand tall, everybody. Yep. Okay, get the heart pumping. Yep. Ears, shoulders, hips, even knees, ankles in alignment. Oh, boy. Hey, stand tall. All right, march it out. Getting these muscles ready to do our intermediate or mom level workout. Show off time is what it is. That's right. I want you to show off. That's great. Okay, let's step it forward. Slow. Step it forward. Yeah. I want you to show off. Oh, yeah, it's good. If you can do that. That's perfect. That's right. If you're feeling more modest. I'm more modest. You're taking it nice and easy peasy. Good for you. Get your muscles strong. That's right. Keep them strong. Keep them. Yeah. And build muscle. Yeah. Right. One, and slow it down. Two, three, I'll go this way. So you can see me. This is four. Breathe, everybody. Slow it down. Six. And seven. Good. Breathe. Breathe out. Eight. This is 10, mom. So you rest. I'm going 10 more from here. Okay, so you rest. I think it's a good idea. Okay, rest. I'm at 12. Hang in there, everybody. Thanks for doing this with me. Maybe I will take the weight off. Make it easy. It's okay. I think I will sit down. Okay, that's fine. Six. Okay, good. Seven. And seven. That's coordination. It is. Yeah. This is eight. And eight. The lower the knee goes down. Nine. I think with the way you're doing it, you have more bells, too, I think. And ten. Yeah. And ten. Okay, very nice, everybody. Okay, good work. Okay, rest. Breathe, everybody. Okay, nice. Take a rest. Okay, let me demonstrate the next move. So, here we go. So, I'm going to go to the side, because I may do a single-leg deadlift. So, okay, right, stand up straight. Okay, slight bend in the knees, and we're just, like, hinging, butt back, and up. Nothing with the arms, mom. Oh, okay. Arms just hang. Okay. Arms just hang. Palms face your body, though. Palms face your body, like in front of you. Oh, in front of you. Yeah, there you go. It's like a deadlift, and up. You're hinging at your hips, everybody. Okay, hinge at the hips. Good. Breathe. Notice my back is straight. Arms don't move, mom. Arms just hang, and up. Bring those shoulders, stand it up straight. Shoulders back now, all the way up, and down, and up. Shoulders back now. Down, and up. Okay, breathe. Tendency to move your arms. Yeah, no, just let them hang. Just, like, let gravity do its thing, okay? Keep your back straight, though. No rounding of the back, everybody. That was my back. Now, you wanted more challenge? It becomes a single-leg deadlift. Oh, gosh. Single leg, like that, okay? That's more challenge. Yeah. Okay, like that. I'm just going to even it out for three here. Three, two, breathe, and one, and rest, everybody. Nice work, okay? Take a rest. Breathe. Okay, I'm going to the floor on the next one. My mom is just going to be standing. You're going to go stand over there. Right. Right, okay? So, we're doing the glute bridge, right? Or it's hip thrust. So, you're with me, you're on the floor, your feet are hip distance apart, and we're going down to the floor, yeah? Good luck. Okay, this is what it looks like, everybody. Hips just go up and down, right? Okay, both feet are solidly on the floor, your hands, palms are down on the ground, on the floor. Hand just going up and down. Mom, you're stepping it back, okay? So, you're stepping back and down, okay? We're working basically similar muscles. We're working the glutes more. Good. And hamstrings here, and breathe. Okay. This is, I'm going to call this six. I lost count. Seven. Good. This is eight. Good. Nine. And ten. Mom, you can rest here if you want, okay? I'm doing ten more. Ten. Good. Nine. Breathe. Eight. Good. Really squeeze the glutes. Seven. Six. Squeeze. This is five. Lift and squeeze. Four. Breathe. Three. Very nice. Two. And one. And rest, everybody. Good job. Okay, 20 seconds of rest. Okay. So, next move, we're still on the floor. Mom, you're going to be on the wall in the next one, right? Yeah. Okay? Yep. So, this is the bird dog, everybody. So, we're on all fours, or my mom is going to basically do knee ups here, okay? Mom, just do knee ups, okay? Okay. Ready? All right. So, yes, you can go. So, I'm going to be doing ten on each side here, okay? So, arm and leg out, together, and then out. This is five. Six. Seven. Breathe. Elbow comes to knee. Eight. Nine. And ten. Very nice. Breathe. Good job. Okay. You can stop and rest, Mom. I have to do ten on the other side, okay? Okay. Two. You can rest. Three. Breathe. Am I in your way? No. Four. Sorry. Five. Just keep marching. Okay. Six. Yes. Keep busy, everyone. Five. Good. You're looking good. This is easy peasy. Four. Breathe. Engage in my core. Three. Breathe, everybody. Two. And one. And rest. Really nice. Hey, Mom. Good job. Happy feet. Happy feet. Okay. Nice work, everyone. That was round one, okay? Let's check in. How are you feeling? Good. Okay. I'm going to take a sip of water. We're here for a minute of rest. Nice job on this circuit. Yeah. I'm going to sip. Good. Well, this is a challenging one. At the intermediate level, we're increasing the reps and doing some floor work if you can do it. But if not, hang out with my mom. All right. So, really nice job. So, just breathe, everybody. We're here for 30 seconds more. Take a rest. Are you enjoying the sofa? Yes, I am. It would be better if I lay down, but that's okay. Yes. No napping, right? No napping zone. Breathe, everybody. Yes. Okay. So, we're getting ready to do the chair stand-up again, Mom. Okay. I'm going to use an eight-pounder weight. Okay. Good grief. Yes. Okay. Breathe, everybody. Ready? Yes. We just make sure we're on. And we are on. I'm going to be doing 20 of these. Okay. Sit back and up. Now, the deeper you go, the more challenging it is. And remember, if you're doing that with my mom or me, knees track over toes. Okay. Don't let those knees bow in. Okay. Just think knees out, everybody. Keep them in alignment with your toes. Where are you at? Seven? Seven. Okay. I'll go with you. Actually, I think I was behind you. Good. And one more for me. 10. Good. I'm going to do another 12. Oh, you go ahead. Okay. This is one. It's a good toilet movement. That's right. You don't want to get too personal. But you're pretty quick, right? Yeah. Four. I'm calling this five, everybody. Oh, weight in the heels. And on every toilet, it's the same level, you know? Yeah. So, you have to really sometimes really go low. Feels like you're falling over. Yes. Sorry, we're talking personal here. Very personal. Two more. 11. One more. And 12. But you know what? You're absolutely right. When we were in Hawaii, it was a super low toilet. In this hotel, I was like... I think it's for really short people. I mean, short people need to have advantages sometimes. Yeah, but I'm short and this was like too short. I was like, whoa. So, I really had to engage my chair stand-up muscles for that one. Okay. All right. We're going into that step forward, okay? With a twist. With a twist, right. Okay. And so, this is for you standing with me. It's a lunge, right? Yeah. So, we're stepping forward. Notice my knee is over my ankle and coming back, right? So, stepping forward and coming back. You're really propelling yourself back. Okay. So, step forward, back, step forward, and back. And I'm going to add the twist in here. Step forward, twist, and back. Forward, twist, and back. Forward, twist, and back. I'm going to move it over here. Oh, okay. I'll go with you here. Let's try to be in sync with you. And breathe. Good work, everyone. And take it slowly. There's no need to rush here. Yeah. Okay. Well, the slower you go, the more challenging it is, right? Challenging. Right. You're stepping it forward, coming back, and twist. Step forward, twist, in, and back. Okay. That's one challenge of chatting while we're doing exercise, but that's good. Here we go. I'm going to do two more sets on each side just because we can. Breathe. And one more. Okay. Good. And rest. Breathe, everybody. Okay. Nice work. Okay. Rest. That was a challenging one. Yeah. Okay. Next move, we're doing that deadlift. Okay. I'm going to pick up my eight pounders here. You don't have to pick up any weights. No, I'm going to use two pounds. Okay. And okay. So set up is shoulder width apart. It's like bending the knees. Weights are facing here. So weights are here like this, mom. Oh, yeah. Okay. Okay. Head up, back straight. Okay. Back straight. You're just hinging at the hips. And up. Bring those hips together. Strat up straight and down. And up. And up. Don't move the arms. Just let the arms hang. Okay. And up. Butt back. Butt back. Hinge. Hinge at the hips. What number are you at? Are you at six? Are you at six, seven? Yeah. Six. Eight, seven. Good. Eight. Good. Nine. And ten. Sit down, mom. Rest. I'm going to do single legs. Okay. One. Good. Breathe. Two. Three. This is a balance move. Oh, yeah. You're kidding. Four. And five. Oh. That's on one side. I got to do the other side. Five more. Okay. And you know, one side is definitely stronger than the other. Two. Notice my back is straight. Yeah. Right. I'm just hinging at the hips. Just like a big hinge. Okay. Two. I almost lost it there. Two. And one more. One. Make it good. And up. Good work. Good job. Rest. You too. Okay. Rest for 20. Take a sip of water if you need it. Okay. Now we're going to the floor on the next one. I am. That's right. You are going to the floor. Now, if you want an additional challenge on this one on the floor. Okay. Hold on. Oh, yeah. You're doing step backs on this one. Sorry, mom. You're doing step backs. We're doing glute bridge. Oh, okay. Right. Okay. So, yeah. You're stepping it back. Right. Okay. So, if you want an additional challenge, if you're with me on the floor, you can put a weight, right, like at hip level. Give yourself more resistance if you want. You can put a weight here. You can put your cat here. You can put anything you want. Okay. Four. Breathe. Three. I'm sorry. I'm going backwards. This is six. Seven. Breathe. Eight. Good. Nine. And ten. Okay, mom. Rest if you need to. I'm going ten more. Nine. Good. Okay. Eight. Good job. No, you good job. Seven. You did a good job, too. I'm getting tired watching you. Six. Breathe. I'm really feeling it in my hamstrings and my glutes. Five. Breathe. And notice I'm going at slow, nice and slow movement. Four. Good. This is three and hold. Good. This is two. And give me one more and hold it. And one. And rest. Very, very nice. Okay. Good work. Good job. Strengthening those lower body muscles. Okay. Now, rest. Take a rest here. I'm just going to hang out here for a little bit for 30 seconds or so. Okay. And we're going to go into that bird dog. This is when I need my wall. This is when you need the wall. Correct. And so, you are just going to do your little knee ups. Yep. Okay. And I am going to do ten on each side. Bird dogs. Okay. So. And breathe. So, everybody count. Two. Three. Four. Breathe, everyone. Seven. Breathe. Ten. And one more on this side. And ten. Rest, mom. Okay. I got to do the other side. Ten. Okay. Okay. Now, I'm going to just move out here. Are you okay there? Yeah. Okay. One. Two. Three. See, if you had shorter arms, it would be easier. I guess you're right, four. Yeah, I'm bringing my knee. Yeah, that's amazing. Wow. Six. That's a yoga move, right? Seven. Oh, yes. This is actually not a yoga move, but you know, you can definitely do this, right? Just hold it. It's like a yoga move. I'm going to do three more. Three. Excellent for your core. Two. And one. Really extend it out. Hold. And relax. Nice work, everybody. Nice work. Okay. We're here for a minute of rest. We're going to go into our last round. Okay. So, breathe. Okay. Breathe. Breathe, breathe, breathe. Okay. Okay. Back to the toilet move. Back to the last toilet move. All right. Excellent. Okay. So, we're going to be doing that last. This is called a goblet squat, if you're standing with me. Okay. So, just breathe. We're here for just a few more seconds. Yes. So, feet shoulder width apart. Okay. It's like bending knees. Yeah. But knees track over toes, everybody. Okay. Yeah. All right. Ready? Yeah. Okay. So, one. You did one. Okay. Go. Go up. Good. We'll call that two, huh? Uh-huh. Good. Breathe. This is three. Four. All right. Weight in the heels, everyone. Keep your back straight. Six. Seven. Back straight. This is eight. Good. And nine. And ten. You rest, mom. Okay. Okay. I'm even using the sofa as my touch point. I don't know if you can see it, but my butt's going all the way down. Oh, yeah. I got eight more. Seven. Breathe. Six. Five more. Five. Good. Good. This is four. Make it strong. Come on. Good job. This is three. Good. This is two. And one more. And one. Nice work. And rest. Yeah. Nice work. Okay. I'm going to put that down for a minute here. Okay. Very nice. Okay. Next one. The lunge. With the twist. With the twist. If you want. You don't have to do the twist. But let me just show you what the lunge looks like again, if you're standing with me. It's forward. And see, the lower you put that one knee vertical down, the more challenging it is. Okay. So, I don't. It's all about listening to your body and doing what you can. Okay. Okay. So, here we go. I'm twisting it. Down. Forward. Twist. And down. Step. Oh, actually, you twist the other way, mom. Into the foot that is going forward. So, step it. Twist. In and back. Step. Twist to the right. Yeah. In and back. Step. Twist. In and back. Very good. Twist. In and back. I'm doing five more from here. Five. And five. Good. Four. Okay. Oh. Okay. Yeah, you rest. Good. Coordination. Keep it going. Three more sets. Three. And three. This is two. And two. Wow. That's pretty good. One more. One. Twist. In. Back. One. Twist. In. Back. And rest. Nice job. You too. Really nice work. Okay. Rest. Okay. Yeah. You really. Feeling it a little dewy? Yes, I am. Suddenly, too. Huh? You're sweating a little bit? Yeah. Okay. Going into that deadlift, everybody. Okay. So, you don't have to use weights. I'm going to be picking up my eight pounders here. Okay. Okay. I'm going to go single leg so people can see this. Oh, wow. Ten on each side. Okay. You're just hinging. Keep the back straight. Hinge at the hips. Okay. So, one. One. And up. Two. Up. Good. Three. Good. Breathe. Four. Breathe. Very good. This is six. Back straight. Seven. Breathe. Eight. Whoa. I almost lost it on that one. Nine. It's okay. You follow me. It's good. And ten. Well, my left side is definitely weaker than my right side. Yeah. Okay. Now, I got to do ten more just on the right side. Yeah. My left leg is weaker than my right. So, that's why it's always good to do these single leg moves because. Strengthen. Strengthen each side individually, right? Good. That's two. Breathe, everybody. Yeah. That's the way to do it. Good job. Six. Wow. So, you can do two legs, right? Yeah. But it's really a balance, really great balance. It's balance. Yeah. Eight. Nine. I really feel it on the standing leg. Yeah. And ten. Hold. And up. Rest. Breathe. Good job. Very, very nice. Yeah. Breathe, everyone. Breathe. I'm going to walk it around a little bit because I really felt that. You should. You've been walking around. I really felt that one. You should walk around. Okay. Now, I'm going to the floor on the next two. You can have the floor. You're going to do step backs, right? Yep. And I'm going to pick up an eight-pound weight this time. Just imagine if I had Mochi, man, be like 19 pounds of cat on me. But yeah, you can put your dog on you. One. Two. I'm going to 20, but you go to 10. Okay, mom? Yeah. Breathe. This is four. Breathe. Five. Very good. Six. Squeeze your glutes. Seven. And eight. Good. Nine. Breathe. And ten. Ten more from here. You rest here, mom, if you need to, okay? Still one more. Ten. Breathe. Two more. Nine. Good job. This is eight. One more. Wow, look at you. Seven. Good. Wow. Six. Breathe. That's enough. I have five more. Okay. Five. Good. Breathe. Four. Good. This is three. Oh, yes. Two. I want you to hold on this one. Just hold up. And rest. Nice work, everybody. Excellent work, everyone. Okay. Rest for 20. Okay. Rest for 20. Excellent work, mom. Yeah. Nice work. You really pushed yourself on that one. This is it. We're going into our last exercise. Okay. You're going to do your knee ups on the wall. Yep. Okay. Okay. Going back to bird dog, everybody. Ten on each side. You're here with me. Yep. Wrists under shoulders. Okay. Let's make it strong here. Knee to elbow. This is two. And three. Woo-hoo. Four. Good job. Six. Keep it going. Seven. Eight. Good. Extend. And ten. Mom, you rest here if you need to, okay? Yeah, one more. Okay, good. I got ten more to go. Okay. On the one side. Okay. Have a seat. Okay, sit down. Go ahead. Yeah. Okay. I'm going to just do ten more. Wow. One. Two. Breathe. Three. Woo. That's pretty good. Four. And five. This is six. Breathe, everyone. Seven. Keep it tight. Open your abs. Eight. Two more. Woo. Nine. Nine. And ten. Extend and hold. Wow. This here is your yoga move right here. Wow. Yeah. Extend. Hold. Yeah, that is a yoga move. And relax. Come on down. Excellent work on this lower body strength session, everyone. All right, listen. We got to cool it down, okay? Yeah. So why don't you, let's just march it out gently, okay? Good. I was sitting, so I've got to cool down. Oh, yeah? Okay. Give me some arm circles this time, okay? At least, if you're with me on the floor, this probably feels pretty good because we were really working. You guys are really moving it. Arms, shoulders. Reverse it. Yeah. Good. Yeah. Okay, yeah. I had the coach. Yes, that's right. Give me nice reaches. Reach. Side to side. Good work. So proud of you. This was a challenging strength workout. Yeah, it is. But it was all about building muscle, challenging your muscles. Okay, nice work. Okay, give me some shoulder rolls back. Okay, good work. Okay. Hamstring stretch. You can even sit down on this one. You sit, you can have a seat. I think I will. Yeah. And I'm going to do it standing so you can see. Okay. One knee bent. Nice. Oh, yeah. That feels so good here. Really excellent work. Okay. Breathe. Lots of lower body work here. Yeah. It's going to make it easier for you to walk and do your daily stuff. Go to the grocery store. Yeah, walking along. Stairs. Absolutely. And up. And I'd love for you to do that calf stretch on the wall, Mom, today. If you're walking outside, you know, you have ups and downs and walking. That's right. Okay. That's right. One knee bent. One forward. Hip flexor stretch. And calf stretch. Heel down. Good. Take an inhale and exhale. Good job. I see you doing a push-up there. Good. Reverse. Other side. Okay. You did both legs already? Yeah. Okay. Have a seat if you want. Thank you. Okay. I think I will. Okay. Have a seat. We're going to finish it off after I finish this with three inhale exhales. So just watch your arms. You can even sit. Three inhale exhales up. Inhale up. And exhale. Inhale up. And exhale. And one more. Inhale up. And exhale. Nice work, everybody. If you need more cool down, please check out our cool down video and just get those muscles relaxed. Yeah. Good. Good. You did an excellent work today. Building muscle and getting stronger. Okay. So thank you so much for joining us. We look forward to seeing you in a future workout. And in the meantime, keep moving and building muscle too. That's right. See you soon.