25 minute Walk and Strength | Seniors, beginners

Hey there, April of Yes to Next here with my mom, Aiko. Hi. A complete exercise program includes both cardio work that increases your heart rate and also strength training that builds muscle. Okay, so after age 30, we lose like three to 5% of muscle mass per decade. And it accelerates, you know, when you get into your 60s and 70s. So it's really important, you know, to build muscle, okay? So today we're going to do a fun workout that's going to combine cardio work and resistance training to build muscle. All right, so what do you need? So you definitely want to have like bottles or some weights to use. I want you to try to lift something heavy, okay? Cause that's how we really build muscle. If you can't do that, that's fine. Start without it and build up to using bottles or cans. Right, I'll use dumbbells. Have some water handy and please be sure to warm up before doing this workout. You can do the yes to next warmup video or three to five minutes on your own. So you might want to pause the video here, meet our new kid Mochi right there. Do your warmup and all three of us will see you on the other side. The first part of this workout is going to be cardio work to get that heart rate up. All right, so you ready to do this mom? I am. All right, so let's get started. Thank you. All right, make sure you're seated solidly in the chair. Okay, and all we're gonna do is start with easy march in place, okay? Okay. Okay, easy march in place, solid in the chair. Good posture, head up, shoulders back and down and engage that core, okay? Very important. So always just breathe and march. Okay, so our first exercise is gonna be jumping jacks. I know that sounds intimidating, but I'm gonna show you how it's done, okay? So it's just basically stepping out and stepping out. Okay, so you wanna try it mom? Here we go. So step out, good. Out, good. Let's do 10. This is nine, this is eight, seven, six, good. Five, four, three, two, and one, and march in place. Okay, very good. Okay, next exercise is gonna be heel touches. Forward, all right? We're gonna start with the right. So it looks like this. So it's facing forward and right, so right and left. And breathe, make sure you're breathing. So 10. That's important to breathe, yeah. Okay, this is seven, this is six, five, four, three, two, and one. Oh yeah, breathing is very important. Get oxygen in your lungs and to your muscles while you do this work. We're getting our heart rate up by doing this work, okay? Well, if you're not breathing, it's a problem. Definitely. Okay, next exercise are gonna be knee touches. We're gonna start with the right. So left hand, right knee. Okay, wanna try it? Good. Excellent, get that rhythm. Let's do 10, nine, eight, seven, six, five, four, three, two, and one, march it in place. Very good. As you notice on that one, if you're standing, you notice the weight shift, which is really good. Good for balance. Exactly. All right, next exercise are gonna be out, out, in, ins. Okay, so it looks like this. So right, left, right, left, right, left, right, right. Good, let's do 10. This is nine, eight, seven, good, six, five, good, four, three, two, and one, good. March it in place. How did that first round feel, mom? So far, I'm still sitting here. Yeah, and I'm not laying here, I'm sitting here. And I'm still standing. That's good, that's good. All right, we're gonna do that whole round again, but starting with the left side. So that jumping jack's gonna start on the left side. Okay, so four, three, two, and one. So arms up, left, and right. Good, left, and right. Let's go 10. This is nine, eight, seven, six, good, five, four, three, two, and one. March it out, good. Got it? I see you, I see you have a core in my eye. You look like you're on it. Yeah, yeah, okay. Heel touches next, starting with the left. What's that? Just small lapses. Did your brain catch up, or your muscles catch up with your brain? Yeah, one of the two is out of sync here. That's okay, just pick it up where you can. All right, heel touches. We're gonna start with the left. So left, and right, good. This is 10, nine, eight, seven, six, five, good, four, three, two, and one. March it in place, good. Okay, knee touches next, starting with the left. Left knee and right hand, okay? So four, three, two, and one. So left knee, right knee, good. Let's take it 10, good. Eight, seven, six, five, good, four, three, two, and one. March it out, very nice. Okay, last exercise in this little series, out, out, in, in, starting with the left, okay? So four, three, two, and one. So it's left, right, left, right, left, right, left, right, left, right, left, right. This is 10, this is nine, this is eight, good. Seven, six, good, five, four, three, two, and one, very nice, good work. Okay, take a breather, get some water. Very nice on that first round, everybody. Okay, our next step, we're gonna do some side steps. We're gonna start with the right. So keep marching and breathe. Okay, here we go. So let's step out to the right, out to the left, good. Let's go 10, nine, eight, seven, six, five, four, three, two, and one, march it out, good, okay. We're gonna do, next round, we're gonna do two steps out with arms up. You ready for that? Okay, okay, looks like this. So it's step out, step out, step out, step out. Let's go right, right, and right, left, and left, very good. Let's do it 10, this is nine, eight, seven, six, five, good, four, three, two, and one, very nice, march it out. Okay, good, those are kind of like Broadway hands. Oh, yeah. All right, next move, we're gonna do some side punches. I know you know what those are. Okay. Okay, we're gonna punch to the left. Okay. Okay, so four, three, two, and one, punch it left and right, good, left and right, nice. I got my legs moving here, going side to side. Do that whether you're standing or in the chair. Let's take it eight from here, eight, seven, good, six, five, four, three, two, and one, march it out, yeah. Are you starting to feel toasty? I am. I am, that's good, that's good, that means that your heart's working. That's right. Blood is flowing throughout your body. Your feet, your legs. To your brain. Your brain, your arms. That's right, okay, last move, we're gonna get goalpost arms up like this, okay? All right, just keep marching. Now, if you're seated, or even if you're standing, you don't have to march on this one, but I'm gonna keep marching, okay? Your choice, we're gonna go in and out with the arms, so here we go. I'll try walking first. In and out, good. Eight, good, seven, yes, six, five, four, good, three, two, and one, march it out. Ooh, how was that marching with the arms? It's hard, it's hard. The coordination move? Yeah, it's hard. Okay, so again, you have your choice. You can just do arms on that one, or you want extra credit? Get those legs moving too, okay? Okay, okay, one more round of this. Okay, so we're gonna start with step out, so let's start with the left, okay? Then we're gonna go step out, and step out, good. This is 10, nine, good, eight, seven, six, five, four, three, two, and one, march it out. Good, what's next? Arms. Two steps in those arms, right? So we're gonna go with the left. Okay. Okay, so it looks like this, so step out, step out. So right and right, left and left, good, keep going. Just like we're in a Broadway show. Let's go seven here. This is six, this is five, four, good, three, two, and one, yes, march it in place, good work. I think you're ready for the great white way. Oh, okay, sounds good. All right, we're gonna do some side punches, but we're gonna punch to the right this time, okay? We're going this way. I'm gonna mix it up a little bit, punch that way first. Okay, side punches. You look a little confused. Okay. Side punches. I'm listening. To the right. I'm waiting. March, march. Here we go. So punch to the right, good, left, right, good, right, left. Good job. Let's take an eight from eight, seven, good, six, five, four, three, two, and one. March in place, almost a trick move, right? It really was, yes, you're slick. All right, last move here. This is goalpost arms, okay? Let's get the arms up. And again, don't have to move the feet if you don't want to, but I'm going to keep my moving, okay? You're showing off as usual. Gotta set a good example. All right, so here we go. So it goes in and out, in and out. Eight from here, eight, good. This is seven, six, five, nice. Four, three, two, and one. Very nice, good work. You did it, you're marching. I know. Awesome. Okay, so great work in this cardio segment. You can pause here, take a breather, get some water, and we'll see you on the other side to do the resistance training. All right, get the chair moving over there. Absolutely. Okay. Nice work on the cardio portion of this workout. Now we're ready to get into the resistance training part. You ready, mom? Build some muscle. Right. Okay. All right, pump some iron. Yeah. All right. Okay, all right, so have a seat. Thank you, thank you. Mom's going to do it standing, okay? And we're going to work on our legs first and then move up. All right, so if you're standing, you may want to have a chair or be near a counter just in case you need it for some of these moves for balance, okay? So we're going to start with some calf raises, okay? So basically raising your heels off the floor, okay? So feet hip distance apart, okay? And let's just lift those heels up and down. You really feel it in the calves. Okay, this is three, good. This is four, looks like this. Five, good. Six, seven, good. Eight, nine, and 10. Ooh, feel that burn? Yeah, very good. All right. It's good for your legs. All right, good. Okay, so our next move, we're going to work our glutes, okay? So if you're seated in a chair, it's just going to be a chair stand up. If you have a cane or a walker, it's fine. Or side of the chair, just lift your butt off the chair and down, okay? That's what it's going to look like. Up and down. And if you're standing, we're going to do a squat. Okay. So let's do this. All right. So you're going to go up and we're going to squat it down. Good. Up and down. Good. Up and down. It looks like this. Yes. Let's do six, good. This is five, good. Four, good. This is three. Two. Gotta use these to get off the toilet. Oh yeah. This is good. We all need that. Let's do one more. And one. Okay. And rest. Good job. You feel that? Yeah, I feel it. Your legs and your glutes? Oh yeah. All right, very good. Okay. Next move, we're just going to do hip openers, okay? So if you're seated or standing, what I want you to do is I want you to step out and turn that foot out and step it in. Okay? That's all it is. So here we go. Let's do 10. 10. This is nine. Good. This is eight. Yes. Seven. Six. Good. Five. Four. Three. Two. And one. Very nice. Now if you're standing, you probably felt it on your standing leg too. So you got double benefit there. Yeah, that's good. Okay? All right. Staying on the right side. We're going to just lift that knee. So if you're seated, that's fine. If you're standing, you might want to hold on to the chair if you want, or if you've got great balance or test your balance, we can do it without. So here we go. Just lifting that knee up and down. So up and down. Feel that? Yep. Okay. Let's do seven from here. Good. This is six. It's good for going upstairs. Yes. Four. Good. Three. Absolutely. Two. And one. Very nice. Okay. So if you're seated in your chair for this next one, I want you to make sure that you're really sit back more. Okay? Make sure you're solidly on the chair. All we're going to do, and again, if you're standing, you might want to hold on to something here. Okay? Just want you to lift out, lift your leg up and down. Okay? So it's just lifting out and down. So I'm looking, I'm balancing on one leg. Whoa, show off. Three. I'm balancing on one. Five. Good. Six. Seven. Eight. Good. Nine. And 10. Very nice. You're balancing on your butt. Very good. All right. Good job. All right. We're going to do that round one more time. So I'm going to start with the calf raises. Okay? Here we go. Let's do 10. All right. 10. Good. Nine. Eight. Breathe. Seven. Six. Good. Five. Four. Three. Good. Two. And one. Very nice. Take a breath. Okay. Very good. Okay. We're going to go into those chair standups or squat, depending on if you're seated or standing. Okay. All right. So here we go. Ready? Okay. And squat. Good. Up and down. Let's take it 10. This is nine. Eight. Seven. Keep it going. Five. Good. Four. Yes. Three. Yes. Two. And one. Very good. Very nice. How are you feeling? Okay. Very good. Take a breath. Okay. Next one is going to be knee lifts. Now, Mom, with this one, we're going to do it on the left side. You might want to take, try it with your weight. So I want to show folks. Take your weight. And if you wanted more resistance, just one of them is good. Yeah. You can put your weight on your leg and lift up and down. Okay? Okay, here we go. And you might want stability here. All right. Ready? Let's go. Go 10. Good. Nine. Eight. A little bit more challenge? Yeah. Seven. That's a good idea. Six. Good. Five. Four. Three. Nice. Two. And one. Very nice. Okay, you can put your bottle back on. Okay. Rest that. Okay. Sit back in your chair. Make sure you're solidly on the chair. Okay? All you're going to do is lift that leg up and down. Foot up and down. Here we go. Hold on. Go. One. Oh, I'm sorry. Yeah, you're right. Left leg. Two. My bad. Three. Four. Oh, that's good to know. Your brain just launches too. Yes. Six. Absolutely. Seven. Eight. Nine. And 10. Absolutely. I got to keep it straight in my head too. All right. Oh my God. It's good. You're normal. All right. Very, very good. Okay. So good work on that lower body. All right. So now we want to grab our weights. Here I'm going to upper body portion of this workout. Yeah. Okay. If you're standing, feet hip distance apart, slight bend in the knees, engage that core, head up. And if you're seated too, I want you to have good posture. Okay. Shoulders back and down. Okay. I want your palms down. We're going to do forward raises. So it's going to look like this. So up and down. Just do one alternate. Okay. One at a time. So right. Good. And left. Good. We're going 10 on each side. Good. This is nine. Keep it going. This is eight. Good. Seven. Yep. Six. Good. Breathe. Five. Good. Four. Three. Good. Two. And one. Very nice. Okay. Good. Feel that in your shoulders? Yeah. Good feeling. Okay. Breathe. Take a breath. Next we're going to do some overhead presses. So it looks like this. So palms facing forward with your weights. Okay. And you're going to bring it up to your shoulders. And at the top, you're going to twist it. Okay. And you're going to twist it back to your shoulders and down. That is the move. It's called the Arnold Press. Your favorite, Arnie. Arnie. Yeah. I don't know if it's named after him, but it's called the Arnold Press. All right. So here we go. Let's do 10. Okay. Twist it. Down and down. Good. Twist it. Down. That's two. Twist it. Sit back. That's three. That's four. Breathe out. Just push up. That's five. Very nice. Six. Good. This is seven. Breathe. This is eight. Good. Just two more. Nine. And one more. And 10. Ooh, very nice. Good work. Feel that? These little bottles start to feel heavy. Yes, absolutely. Okay. Next move, we're gonna do our tricep kickback. So whether you're seated or standing, I want you to sit up straight, but then hinge at the hips slightly. So it looks like this. You can hinge at the hips too, but keep that head, neck, and spine in alignment. Good. Just like that. We're gonna lift our elbows up. Elbows up. Yep. And we're gonna kick it back. Kick it back. Kick. Kick back. Good. No. Kick back. This. Just kick it back. Oh. Straight back. Okay. Good. Yep. Okay. Keep it going. Yep. Just like that. Good. Okay, let's take it eight from here. Eight. Seven. Yes. Six. Five. Good. Four. Three. Ooh. Two. And one. Nice work. Good work. Getting that nice back arm here. Very nice. Okay, next, you're going ahead of yourself by the flies. Oh. Okay? So it's kind of a beach ball move. So same kind of position. Hinging over, head, neck, spine in alignment, and open it up. Back. Yes. Okay? Mm-hmm. So here we go. 10. Good. Nine. Eight. Really squeeze your shoulder blades together. Yeah. Six. Five. Breathe. Four. Three. Good. Two. And one. And breathe and rest. Very nice. Don't use these back muscles. Great for posture. Yeah, really. Breathe. Take a breath. Take a sip of water. Okay. Good work. Okay? All right. Next one. Easy peasy. Bicep curl. Okay. Okay? Palms facing forward. You, mom, let's go to the out. Outside. Okay? You can go to the outside here. Okay. Okay, so here we go. Let's go for 10. So 10. Good. Nine. Eight. Breathe. Seven. Six. Breathe out. Five. Four. Three. Good. Two. And one. Very nice. Okay, take a breath. We're gonna do this round one more time. Okay. Starting with, you know what? Yeah, well, let's do some lateral raises this time. Okay? So lateral raises look like this. Okay? Not forward, okay? Okay. So, here we go. Go. Up and down. Good. This is 10. Nine. Eight. Good. Seven. Getting heavy. Six. Five. You're beginning to feel like gallon chunks. Three. Keep it going. Two. One more. And one. Oh yeah, your shoulders are thanking you. Very good. Okay, what's next? Overhead press. You tell me. Overhead press, remember that? Arnold, right? Arnold press. Okay, so it's up and twist it at the top, twist it back, and down. Let's go for 10. Okay, so up. That's one. Three. Breathe out. This is three. Good. This is four. Twist it. Twist back. That's five. Good. Six. Very good. Seven. Eight. Just two more, we're done with this. Nine. Oh yeah. And 10. Oh yes. Oh my goodness. You felt that? Yeah. Okay, take a breath. Take a sip of water. Very nice. We're going to those tricep kickbacks. Remember those? Yep. Okay, so if you see they're standing, I want you to hinge at the hips. Remember, head, neck, spine in alignment. Bring those elbows back and up. Elbows back and up. And just kick those arms. Yes. That's one. Two. Good. Three. Good. Four. I like that form. Five. Yes. Six. Yes. Seven. Just three more. Eight. Good. Nine. And 10. This is torture. Oh, just think about the muscle you're building though. I hope so. Oh my gosh. I hope so. Absolutely. You're doing it. Okay. Okay everyone, we're doing these flies. Okay, so same position. Hinging over, okay? Open it up. Go. Open. And yep. And down. Good. Okay, keep that head, neck, spine in alignment, okay? Look slightly forward. Let's do that's three. This is four. Oh yeah. Five. Squeeze those shoulder blades together. Six. Yes. Seven. Good. Eight. Nice. Nine. Good. And one more. Good work. Okay. All right. We're hitting final stretch here. Okay. Bicep curl. Gaze that core. Make these really good, okay? All right. You go to the outside, right? Right. Okay. So here we go. Just for 10 and we're done with this. All right. Go. 10. Yes. Nine. Go slow. Eight. Slower the better. Seven. Engage that muscle. Six. But if you go faster, it's over. Right. Four. Oh, I feel the burn. Oh yeah. Three. Think about your muscles. Two. Go slow. And one. Engage and down. Nice work. Well, thank you. Excellent work on this resistance training and also cardio work. All right. Let's just cool it down just a bit. All right. You did a lot of great arm and leg work here. So you want to, yeah. So arms up. Breathe it out. And down. Inhale. Exhale. Good. One more. Inhale. And exhale. Clap at the top. Inside out hands. And lean. Ooh. Yes. You worked out a lot. Very good. You showed up and you did both cardio and strength training. So good for you. Yes. All right. Very nice. Okay. Bring it down. Let's stretch those arms out. So we did a lot of arm work. So arms in a T. Okay. Arm across the chest. Okay. Feel that nice stretch in your upper arm. Good. Breathe. Okay. Great. Bend that elbow. Lean above your head. And lean over to the left. And breathe. Nice. Okay. Very good. Arms out in a T again. Okay. Bring that left arm across the chest. Ooh. I really feel that one. Yeah. Okay. Breathe. Okay. Bend that elbow. Bring it above the head. And lean. Very good. Good job. Okay. Let's stretch those legs out a little bit. You know this one. Right leg out straight. Okay. And left leg and just reach for the toe. Good work. Feel my stretch in that leg. Well, good work on just showing up today, everybody. This is great to work out your heart. Okay. Other side. Get your muscles going. Get your muscles going and build strength. Yeah. Okay. Help you with your daily life. Well, again, good job, everybody. Thank you. Good pat on the back. Yes. Pat on the back. Everybody deserves one. It was really great working out with you. We look forward to seeing you in a future workout. If you like this video, please give us a like, share a comment, share with your friends, and subscribe to our channel. We look forward to seeing you real soon. And in the meantime, keep moving. See you soon.