50 Minute Cardio & Strength Workout | Get 2500 steps & build muscle | Seniors, beginners

Hey there, April of Yes2Next here with my mom Aiko. Hi. Now many of you are progressing through our workouts so good for you. Good job. Yeah and you've asked for longer workouts. Wow. So we're excited to do one of those today and this is going to be a cardio and strength workout and the format is it's going to be two sets of 10 exercises okay. Well cardio and strength so five cardio five five strength okay 30 seconds on 20 seconds off okay and we're going to do each of those 10 three times. Wow. Oh yes okay. Yeah. All right as you can see my mom is standing she's gonna be doing this one standing. Right now I'm standing. However we have a chair handy just in case my safety either of us need to take a rest. Oh yeah. I'm included in this okay. Okay except we're both gonna need another chair. We can't fit on this. We'll have to do like musical chairs. I might just like lay on the couch there. All right so for the cardio portion you don't need any weights but for the strength portion we recommend that you try using weights if you can. If you can. Right and what are you using today mom? I'm using a small two pound weights. They're easy to hold. We were looking for one pound weights but that's couldn't find them so two pound weights we'll have to do. That's right or you can use water bottles, cans, bag of beans. We had the almonds you know anything that is easy to hold and a challenge for you. Right. And I'm using a library of weights here today. Eight, five, and three and depending on the exercise and where you are and where you are in the in the workout you may choose to use lighter weights or not use weights at all. That's right. Okay so that's definitely an option. You know so we just want you to keep moving and make this workout your own. Work out your own pace and use weight that's comfortable for you. Right. All right so believe it or not this workout counts as a walking workout so you can definitely get your steps in. It's not a walking workout per se but you definitely will be moving your feet and the steps count. Okay and the CDC recommends that you get at least 150 minutes of cardio exercise a week and two full body strength sessions. So well this ad this puts money in the bank for both of them. That's right. Okay so it's going to be a really fun workout and look forward to doing this with you. You need water make sure you have water handy and definitely clear the area. Okay all right so any questions? Nope. Ready to get started? Well I'm still standing. Okay all right so we're going to take a quick pause here and get started with the warm-up on the other side. Hey let's start just by marching it out warming up. Like I said this counts for steps. Right. Our feet are moving so. Yep so if I was still I'm still standing so let's go. That's right. Okay we're going to go with some side steps. Here we go. Side step it and go. Good. Very nice and breathe. This is the easy part. That's right. I'm going to remind you about posture. Yeah. Okay ears shoulders hips all the way down. All right. All in alignment. Okay relax the shoulders. Okay next move we're just going to go step shoulder roll step shoulder roll step roll back and breathe. Very nice. Okay good and let's reverse it forward. Forward and forward. Good. Forward. Breathe. Two more. Good and march it out and good work. Next move diagonal reaches looks like this. Reach up. Good. Breathe. Warming up these muscles. Yeah. Getting ready to work. Get the blood flowing. Yep. Get that get your heart pumping. Yep. Helps prevent injury. Yeah. Okay and just get you ready to move gently. Okay and march it out. Okay very nice. Stop your feet. Let's just do some big arm circles back. One. Good. Two. Three. Following me? Yeah. And four. Okay reverse it forward. One. Good. Two. Three. Good and four. Okay let's go back to that mini mini squad or step with the shoulder rolls back shoulder roll back shoulder roll back. Give me two more. And march it out. Good work. Go into those diagonal reaches one more time. Okay here we go. Reach. One. And four more. Good. This is like a workout. It is. It's getting you really worked out right? Yeah. Yeah. Okay very good. All right let's just end it with the arm circles and we'll get started. Okay so big arm circle back. One. Good. Two. Three. And four. And reverse it. Two. Yeah you're burning calories even in the warm-up. Yeah really. And four. Very nice. Okay nice warm-up. We're gonna take a quick pause here and get started with our cardio and strength program. All right so our first exercise is in this 10 exercise series. It's going to be a step with a side punch. It looks like that. Okay. Okay. All right we're on in about five seconds. Okay. Okay so here we go and we're on. Here we go. Oh you almost knocked me out. Good punch right? I think that's your ultimate goal. Oh no. I gotta give you some space. Give some space. All right we're on for 30 seconds okay. This is our first of five cardio moves. Okay so keep that going. We're this first round we're just learning the moves so. Got it. You know feel free to just slow it down. You don't have to go at our pace. Okay. And breathe. Always important to breathe. Okay. Oh you finished early. Okay rest. Sorry. You cut out early. Wow. Okay. Okay great. Let me demonstrate the next move. Okay. It is a mini squat with a knee lift. Okay. Mini knee lift. Okay. All right. Mini and knee lift. Okay. And here we go. We're on. I'm gonna start with the right leg. Go. And knee lift. Knee lift. Good. Sit that butt back. The whole point is to work these glutes a little bit and you don't have to go deep. Okay. And this is all about weight shifting and if you can't lift your knee don't worry about it. Just give me a little touch. Just come up like that. Okay. You really kind of want to work your glutes here. And keep going and breathe. Up and up and up and rest. Okay. This is our resting walking portion. Okay. Very good. Keep it going. Our next move is a jumping jack. Oh my favorite. So it looks like this. Step out. Step out. Okay. Okay. Just like that. You can do a formal jumping jack. I'll show you how to do that. Okay. And we're on now. Go. Okay. Yep. And up. Okay. Step it out mom. Step it out. Now up and step out. Step out. Yes. Step it out. This is coordination as well. Okay. For me that's okay. Watch out. So when arms go up mom step it out. Arms go up. Step out. Step out. Step it out. Good. That's it. Got to work on that. Good. Very good. That's it. Keep going. Very nice. And walk it out. Good job. I have a coordination issue. That's okay. Brain has to function. Wake up. That's all right. That's okay. That's okay. All right. Keep going. Rest. Let me demonstrate the next move. It's a heel touch. Arms forward. Heel touch to the side. Heel touch. Arms forward. Heel touch to the side. Okay. And we are on. So heel touch forward. Heel touch the side. Good. Yep. Keep going. And breathe everybody. I like your posture. You're looking really good. Don't stop breathing. We're here for 30 seconds. Very nice. So we're kind of learning the moves in this first round. We've got three rounds that we're going to do. Okay. Keep going and breathe. Okay. Very nice. Good. And now rest. Okay. Good work. Okay. Our last cardio move. Let me move this chair back for you a little bit. Okay. Last cardio move is watch this mom. It's step forward. Step forward with arms up. Step back. Step back with the arms up. Okay. Step forward. Step forward. Arms up. Looks simple. Yeah. Okay. All right. Good. And we are on. Here we go. Step forward. Step forward. Arms up. Good. Step back. Step back. Arms up. Forward. Up. Breathe. And up. Good. And up. Good. Ah, getting those arms above the head. Making that heart work. Yeah. Okay. Nice. Breathe. It's a good thing I have short arms. This makes it easier. Yeah. Short distance. Less weight. Yeah. Good work. Okay. Very nice. All right. Now that was the first cardio portion. We're going to go into our strength portion next. Okay. So we're going to pick up our weights. Let me give you your weights. Here you go. Okay. Thank you. And I'm going to pick up some five pounders in this round. Okay. So the first move that we're going to do mom is we're going to have arms like this, 90 degrees, and we're just going to stop our feet and press up and down and go slow. Everybody. Okay. Yeah. And if weights are too heavy, put them down. That's right. Okay. But what I want you to make sure that you engage your midsection here. Okay. I don't want you arching your back and I don't want you leaning forward. Okay. Got to really engage that core. Keep tight. Okay. Keep going. Yeah. See? So just like that. No arching, no bending. Straight up. There's a tendency to bend your back. That's right. Right. Right. Absolutely. Okay. Rest. Arms at the side. Just take a rest. Let me demonstrate the next move. Okay. So we're going to have our feet shoulder width apart. Okay. Slight bend in knees. We're going to hinge our hips and we're going to pull our elbows up. So pull our shoulder blades together, kick our arms back in and down. Okay. Okay. Here we go. Out, in and down. Good. So up, out, in and down. Very nice. Working that back muscles, working your tricep. All these standing moves engage the core. Yeah. Oh, breathe. Okay. Very nice. Okay. Looking good. So far I'm still standing. It's amazing. Oh, very impressed. Good work. Yeah. Good work. Really good. Okay. Rest. Nice. You probably felt that one. Okay. I did. Yeah. All right. Breathe. Take a breath. Hey, next move is we're going to put our palms in like that. Okay. Shoulders back and down. Good posture. Okay. And we're just going to bring those weights up and down. It's upright row. Good. We're on now. Good. 30 seconds. Go slow and breathe. Ooh, very good. Building some muscle here. Shoulders, arms. Yeah. Really nice work. Okay. Go slow. So far so good. Huh? Yeah. Looking good. Yeah. Yeah. Very nice. And you notice like your body, except for your arms, you're very still. Relax the shoulders. Breathe. Keep going and rest. Good. Nice work. Okay. Now next move is arms 90 degrees like this. So palms up. Uh-huh. Okay. Thumbs up. Yep. Knees slightly bent. Stand up straight. Shoulders back. Now what we're doing is we're moving those hands out and in. This is shoulder. What's shoulder move here? External rotation for your shoulders. Breathe. Good. Go slow. It's not easy. Yeah. Well, just holding them in this 90 degree angle here is engaging your biceps. Yeah. Good time. But you're working that shoulder, which is great. Okay. And breathe. What's the weight you have? I have five pounds. Wow. Yeah. And breathe. But you can easily do this without any weights as well. Yeah. Okay. And rest. Okay. We're going to put one weight down. One down. Very good. Okay. Good job. Okay. We're going to stand again. Same thing. You just shoulder width apart. Knees bent. And we're going to hold the weight just like this vertically. Okay. Stand up straight. Shoulders relaxed. We're going to stir a pot. Just stir. Okay. So if you notice our lower bodies are not moving, right? Right. Keep that tight. Really engaging your core with this move by keeping you stable as you move your arms. It's not easy. But clearly you are working your arms as well too. Yeah. Okay. A little circle. Yeah. Circle. Just like stirring a big pot of soup or a cauldron. Yeah. Yeah. Okay. I feel that. And rest. Really nice work. Okay. Weights down. We're going back into our second set of cardio work. Remember, we've got three sets of this, right? Yeah. You did say that. That's right. Okay. So first move is that side and punch, right? I'm going to punch you out, right? And here we go. Ready? And go. Good. Yeah. Punch it out. I like this move because you engage your entire body with this move. And breathe. Good. Very nice. Don't forget to breathe. Yes. Just keep breathing. Okay. Got another 10 seconds. Engage those arms, those legs, and core. Okay. And march it out. Good work. Okay. Nice work. Next move is that squat with a knee lift. Mini squat or mini squat. Yeah. You just go. Don't have to go deep. As deep or shallow as you want. Okay. That's good. I'm glad you said that. Okay. And we are on. Here we go. So squat with that knee lift. Good. Squat, knee lift. And if you can't lift the knee, don't worry about it. Okay. Nice. Okay. Yeah, that's right. See that weight shift? And coordination. Yeah. See, now I'm going to ramp it up a little bit. I can give myself a little hop. So now you're really showing off. Well, like I said, what's great about these workouts is that you can do it at all levels. And hopefully you could do it with a friend or a loved one and have fun. Okay. March it out. Ooh, that's good. You probably felt that in your legs and your glutes, right? Yeah. Now the next one is, I'm going to ramp it up. It's our jumping jack, but you're going to do step out and step out, right? Okay. Okay. So keep it going. Yeah. That's what I'm going to try to do. That's right. Step it out, right? So I'll go with you for a little bit. Okay. Step it out. Good. Step it in. Step it out. That's it. Good work. Okay. You got this. Okay. And I'll ramp it up here by doing a jumping jack. Come on, Brian. That's it. That's it. You got it. Keep at it, Brian. Hey, breathe. Go as fast or slow as you want. I'm just going at mama's pace here. That looks good. And breathe. And rest. Okay. Good work. Okay. Our next move. Wow. Mochi's really out there. Mochi's falling off the couch. Okay. It's that heel touch forward, heel touch side. Yeah. Okay. Forward and side. Okay. And breathe. Breathe. And we're on. So forward and side. Good. And side. That heel touch. Breathe. Good. Okay. So you keep going at that pace, mom, okay? This is it. Yeah. This is my pace. I can ramp it up. Let's just show you. Good. It's okay to be mama's pace. I love mama's pace. Breathe. The turtle. Remember that turtle, smart thing to do. And breathe. And rest. Good work. Nice, nice work. Okay. Last cardio move. Okay. In this series is step forward, step forward, arms up, step back, step back, arms up. Yeah. Okay. Okay. And breathe, everyone. Okay. Check your posture. Head up. So forward, forward, arms up. Back, back, arms up. Forward, forward, arms up. Back, arms up. Okay. You keep going at that pace, mom. I'll speed it up. I am. This is my pace. Okay. If you're going to ramp it up, you can give a little hop with the arms. Wow. Okay. Nice. Step it forward. Very good. Just a and rest. Good work, everyone. Okay. Take a breather. We got to do our cardio. I mean, our strength work now. Okay. Okay. Let's pick up those weights. Okay. Here we go. We're doing that overhead press. So feet shoulder width apart, slight bend in knees. Okay. Go up, up and down. Nice. Breathe. Don't have to go fast. Slow. Breathe. Check your posture. Check that you're not arching your back or bowing in. Keep it all tight in your core. Okay. And if you need to put the weights down, feel free to do that. It's all about having good form. Breathe, right? Just like and rest. Okay. Very nice. Oh, no, I was gonna put the weights down. My gosh. I guess that was wishful thinking. That was my job. All right. Next move is that row tricep kickback, right? And down. Okay, here we go. We're on row kickback in and down. Pull those shoulder blades together. Kick it back in, down and breathe. And very nice. Good work. Yeah. Few more seconds. Actually, another 10. You do anything for 10 seconds, right? Breathe. Looking good. And if you need to sit down and do this, you can do that as well. It's fine. Okay. And breathe. Okay. Very nice. Good work. Okay. Next move. Palms in, right? Shoulders back and down. Check your posture. Yeah. Okay. Take a breath. Take a breath. And we're on in about two seconds. We're gonna bring it up and down. Okay, good. That's it. Up and down. Hey, make sure that you're not bending forward. Yeah. Okay. Keep it tight and keep those shoulders relaxed. Very nice. Breathe. Breathe out. And when you're exerting, when you're pulling it up, breathe out. And inhale. Good strength work here. We're building some muscle. Oh, good. Yes, everyone. It's very important to build muscle. Okay, good work. All right. Oh, what's our next? Oh, stir the pot. Okay, now we can put one weight down. Okay, good work. Okay, this time we're going to stir the pot this way. Okay. Okay, so that's what we did the last time. I went actually this way, but pick your direction. Okay, I'm going this way now. Good. Breathe. Okay, now make sure you keep your lower body still. Yeah. All about moving these arms. And by doing this, you're causing your core to stabilize your body just to stabilize by keeping it in one position. Okay. Very nice. Looking good. Few more seconds. Stir the pot. Okay. And rest. Nice work, everybody. Weights down. We have one more set. How are you feeling? So far I'm standing, my feet right on the ground. You are? Good job. Good job. Okay, we're going to go right into that side step punch. This is the last round of 10 for this first set. Okay, so get your dukes up. Ready? Go. Side step. Side punch. Good. Okay, nice work. Breathe, everyone. And just check your pace. Check out how you're feeling right now. All right, go at your own pace. This is the last time you're going to see this next set of 10. Five cardio and five strength and we're done with that. Okay, march it out. Okay, get your steps in. Where are you going? A hot dog. Oh, I deserve a hot dog today. I'm sorry. I'm going to get everything on it. That's right. That's right. Okay, we're doing that squat with knee lift. We'll start with the right knee. Okay? Okay, here we go. And squat, knee lift. Squat, knee lift. Squat, knee lift. I'm sitting my butt back and kneeling. Sitting back. But you go as shallow or deep as you want. Right. Okay? Yeah, a lot of people have knee problems. They can't really go too far. Yes. So it could just look like this. Yeah. And just weight shifting like this is good enough. Okay. With you. Good. Breathe. Okay. And up and march it out. Okay, good work. Good work. Okay. Next one is your favorite, the jumping jack. Yeah, my coordination move. Okay. Demonstrate. Step it out and up. Right. Step it out and up. Okay. That's your move. Okay. Now do the full jumping jack. Okay. Okay. You go ahead. Have a party. We're on. Go. That's nice. That looks good. Breathe. Last time we're doing a jumping jack. So make it good. Make it good. And breathe. Okay, good work. Nice. Yeah. Feeling it? I'm feeling it. Okay. That's good. Your heart's working. It's hard work. And your brain is working too. Good. Yeah. Rest. Nice. Good work, everybody. Very nice. Okay. We're going to go right into our strength portion here. Yeah. We're having a heel touch. Oh, did I do a heel touch? Oh, fine. I think you're trying to get ahead here. My God, I am. Wow. I think I want this to be done. Here we go. Heel touch. Inside. Heel touch. Inside. Yeah. Obviously, I'm feeling it too. Yeah. I'm good to see your brain is like mine sometimes. That's okay. Oh, yes. I'm human. I'm human. Here we go. That's why we're a team. That's right. You check me with this. I appreciate that. Thank you. You're welcome. Very good. Keep going. Anytime I can help. Yes. You're a big help. Okay. March it out. Good work. Okay. Next one is the forward. Forward arms. Yes. Okay. Wow. I really wanted to cut out there early. Okay. You sure did. All right. I wanted to get to my strength training portion. No, you wanted to get on the couch. That's what I want. I might join you on that hot dog run. Okay. Here we go. Forward. Forward. Arms up. Arms up. Good. And I'm going and breathe. If you're doing it with me, like bend those knees and hop it up. Come on down. Land lightly. Good. And breathe. Keep it going. Good work. Nice work, everybody. Okay. Pick up weights. Pick up weights now. Okay. Okay. Last time you're going to see these. Okay. Yeah. Okay. Arms 90 degrees, right? Check your posture. Don't bow it. Keep up straight. Okay. Here we go. Up. Get that body tight. That core tight. Yeah. Up and down. Good work. And nice. Very nice. Breathe. Weights might start to feel heavy now. Yeah, they are. Funny. Either that or my arms are getting weak or one or the other. Well, you're working your arms, so that's good. Breathe. Breathe out when you push up. Good. And rest. Okay. Next move. Tricep, the road to tricep kickback, right? Got that? Yeah. Okay. Let's just think you're building muscle, which is very important because we lose three to five percent of our muscle every decade, so you're fighting that. Okay. So again, here we go. Kickback. In, down. Kick it back. In, down. Pull those shoulder blades together. It's a back move. And down. Breathe. Okay. Very nice, everyone. Keep your posture good. Breathe. Just another five seconds. Last time you see this. And rest. Very nice. Okay. What's our next thing? Shoulder. Upright row. Oh, upright. Okay. So palms facing your body. Check your posture. Shoulders back and down. Engage the core, yeah? Okay. Breathe. Take a rest. Okay. And let's go. Pull it up and down. Very nice. Pull it up. Down. Head up. Good. Yes. Good posture. Yeah. Everybody. And very nice. Okay. Another 10 seconds. Breathe out when you pull it up. Breathe out. Good. Just a few more. And done. Rest. All right. Last two exercises in this round. Okay. Arms 90 degrees. All right. And then that shoulder external rotation. Okay. Good. Yep. Just hold it there. And get those shoulders back and down. Yeah. Okay. Head up. Here we go. We're on. Go. Nice. I like your posture. Very good. Well, thank you. You find yourself checking your posture when you're in the store? All the time. All the time. It's like you're in my brain. I feel like telling these other people, hey, you know what? You really should stand up straight. Ears, shoulders. Ears, shoulders should be. Ears, shoulders, hip in alignment. They might kick me out of the store. Uh-oh. Uh-oh. You can get a free yes to next session in the store. It's pretty good. Okay. We're going to put one weight down. Okay. Put the one weight down. It's true. You become very conscious of your posture. Yes. Well, good. I'm glad to hear that. Again, our goals, ears, shoulders, hip in alignment, right? Yeah. Okay. So, again, we're going to hold that weight in front of us like this and we're going to stir the pot. Okay. Here we go. We're going to go this way for 15 seconds and we're going to switch the other side. Okay. Okay. So, nice work. Yeah. You might feel your body trying to sway, but try to keep it real and just let those arms move. Yeah. Okay. Okay. Switch. Good. Very nice. Breathe. Yeah. Your body wants to go with them. Right. It wants to go with the direction of the weight, right? Yeah. Yeah. And down. Nice work, everyone. Okay. Take a break. Take a sip of water. That was the first set that we just completed. Okay. Okay. So, really, really nice work. Okay. Very good. Very nice. Let's just give us a little march to just loosen things up. Okay. Okay. We're marching it up. Okay. March it up. Okay. All right. So, we're into our second round of 10 exercises. Wow. I'm still standing, too. First move is going to be a diagonal squat. So, we're going to step it out, step it back in, arms up, step it out, step it back in, arms up. Okay. So, here we go. We're stepping it out. Yep. Step it in, arms up. Move that body to the side and arms up. Bend your knees. Step it in and arms up. Bend the knees. Step it in, arms up. Good. Keep going. Step it in, arms up. I like this move because it gets you moving in different directions. Okay. That's for sure. Yes. Okay. And arms up and rest. March it out. Good work. Cardio one. Done. Okay. Very nice. Okay. Next move is going to be step touch with rainbow arms. Oh, my gosh. Rainbows. Yes. Okay. So, just step, rainbows. Your favorite. Your crown jewelry. No, concert move. Right. Concert arms. Absolutely. We're on. Yeah. Now, tell me you haven't done this in a concert. Come on now. No, actually. My concerts have been sitting down kind of thing. That shows you my age. We never stood up. No? No. Wow. It's so civil. I know. Everyone's so proper. Everyone sat down. Oh, my God. I've been in concerts. It's like people are yelling. Those are the days. Oh, yeah. With rainbow arms, everything. Okay. And march it out. Get those steps in. Good work. All right. Next move is going to be a step back with arms up. We're going to look like this. Okay. Both arms up? Yep. Both arms up. Okay. Okay. So, march it out. That's good. I like to get those arms up. Yeah. Engage that posterior chain and we're on. So, step it back, arms up. Step back, arms up. Oh, yes. You might want to move it up a little bit, Mom. I am. I'm stepping forward. Yeah. I know that chair is very important. It's comfortable. It's my comfort zone. That's right. It's waiting for me. That's right. It's calling me. Maybe the next round. Okay. Keep it going. And again, don't have to go at this pace. You can slow it down. That's right. We're learning these moves now, too. Okay. Very nice. March it out. Get those steps in. Good work. Okay. Our next move is going to be heel touches. You know those. I love those. Arm circles back. Okay. Okay. Just like that. Arm circles back. Okay. Just like that. Okay. We're on now. Go. Arm circle back. So, heel touch, arm circle back. Yeah. Good work. And breathe. Again, my short arms come in handy. Well, short arms still create some wind. So, I'm feeling your fan. It's all good. Less weight. Right. Yeah, right. My long arms get kind of heavy. Yeah. Yeah. Yeah. And breathe, everyone. Okay. Good work. Good work. Nice job. Sorry, I quit already. No problem. No problem. Okay. Our next one is going to be the grapevine. Love that. That's yours. Or it's step, step, step, arms up. Right. Step, step, step, arms up. Okay. All right. Or grapevine. I'm going to give myself some space here. All right. Give you some space. Thank you. Okay. Here we go. Step, step, step, arms up. Step, step, step, arms up. Got it? Yeah. Okay. I'm going grapevine. You're going to do your thing. That's right. And we don't have to go at the same pace. Nope. Everyone does their thing. That's right. I'm trying not to look at yours. We're kind of meeting in the middle. I'm going to go with you on this one. Good. Okay. March it out. My side view. Nice work. Okay. We're going into our first round of weight. So here are your weights. Here you go. Okay. Now we're going to do a different kind of row on this one. Okay. All right. So feet shoulder width apart, slight bend in knees, hinge, but palms out and forward. Yeah. Okay. Okay. And pull those shoulder blades together. Okay. Shoulder blades are your goal. So it's not an elbow move, right? By pulling your shoulder blades together, you're pulling your elbows up. Oh yeah. This is really a back move. You feel it? Yeah. Shoulder blades together. Just like having a marble between your two shoulder blades. Yeah. And breathe. I like this move because it's great for the upper back. Excellent for your posture. Okay. You got to strengthen those back muscles. It's true. It's what happens a lot of those are very weak and your pecs are very tight. Yeah. Okay. Very nice. Okay. Keep holding on those weights. Nice work. Okay. Next move is basically going to be a step out to the side. So step it out. Like, there you go. Step it out. You have those weights on both sides of your legs. Okay. Bend the knees. Okay. If you can. Okay. Good. Gentle. You don't have to go deep. Yeah. Okay. Good. And breathe. We started a little early on that one, but that's okay. And breathe. Timing's a bit off, huh? Oh, it's okay. I just started early so I can do a demo. Okay. Oh, well, you should have told me. I could have rested a little bit. Oh, I should burn more calories. I sneak that one in. I didn't need to be in it so quick. Okay. Stand up straight. Stand up straight. Good work. All right. Okay. Now this one, this one, you know, it's pretty easy and I'm going to pick up some eight pound weights for this. Okay. Is the bicep curl. So check your posture. Okay. Knees slightly bent. Shoulder width apart. Shoulders back and down. Engage the core. Just bicep curl up and down. Good. Very nice. Go slow. Get those shoulders back. Don't hunch the shoulders. No hunching the shoulders. Right. Breathe. Nice. Very good. What weight are you holding? I'm holding eight pounds here. Wow. Yeah. It's okay. It's good to challenge your muscles if you can do it. Yeah. Do it. That's how you build muscle. It's something that's heavy for you. Okay. Good work. All right. Now one weight down. Okay. Now remember we did stir the pot. Yeah. We're going to have our whole lower body and core the same thing, right? Real tight. But the thing that we're going to do here is just going to push it out and bring it back in. Okay. You're going to feel again, you're going to want to like round your back, but you got to like hold it in. All right. Yeah. This is all about engaging your core. Okay. Yeah. I just want your arms to move. Let me check you. Oh, very nice mom. Good. Thank you. Very nice. Yep. Shoulders back and down. Relax those shoulders. Good. Just press it out. Yeah. Cause you, the momentum of the weight wants to pull you forward, right? Yeah. Yeah. But you want to keep it tight. Your body sort of goes. Right. You want to keep that real still. Okay. Very good. Very nice. I'm going to say weights down for you. Okay. Or you're more advanced. You can hold on to weights, but we're going to do goalposts, arms and a goalpost move. I'll let my weights rest. Yes. Yeah. Yeah. Your weights are tired, right? Yeah. Sit down weights. Okay. Rest. Okay. We're just going to bring them in and out. Good. So with or without weights, it's challenging enough without weights. Okay. Breathe. Just make sure those shoulders are relaxed. Okay. And again, you're engaging your core here. Probably going to want to like forward or arch your back, but you want to keep it still. It's all about back muscles and your pecs here working. Good. Breathe. Very nice. And rest round one done. Really nice work. Everybody. Okay. Good job. Good work. So we're going into round two. Okay. You guys, I think I will sit by you're going to sit here. Okay. Very good. Okay. So again, very good. We're going to do diagonal squat, right? Yep. In and then arms up, right? Okay. So here we go. We're going to the right first. So step it out and center and arms up. Step it left. Center. Arms up. Got it? Yeah. Okay. Keep doing that. Arms up. Okay. Good. And I'm going to ramp this up so you can see the hop in the middle. Okay. Keep it going mom. Good. And breathe. Breathe. And very nice. Okay. Very good. March it out. You get some steps in still while you're even sitting. Okay. Good work. Okay. Rainbow arm. Rainbow arms next. Okay. Okay. Just going to do, sit back in your chair a little bit. All you're going to do is step it out. Right. Okay. Good. That's good mom. You can just do this mom. Just step it out. Just one step foot out. Okay. Good. Just like that. Okay. I'm going to do a little touch. Okay. Good. You just keep doing that. Good. I'm trying. You're doing great. Breathe everybody. All I want you to do is just to move. Okay. So I don't have to do it exactly right. Yeah. Good work. Okay. Breathe. Very nice. Okay. March it out. Good work. Okay. Next one is you might want to sit back in your chair just a little bit with her. This one. Okay. I might be laying back in my chair. That's what the sofa is for. Okay. We're going to step it back with the arms up. Okay. But you're just going to step it back with your little feet. Okay. Little feet. Yes. There you go. Okay. That's it. Got it. Yeah. You're standing. Do this. You can even ramp it up. Okay. But that's your call. I'm glad to be sitting. This is your workout. Yeah. Nice work. Well you know the thing is this workout can be done at any level. That's right. You don't have to go at our pace. You can do it in a chair. That's great. Keep going. Breathe. Okay. Nice work everybody. Okay. Next move. You know those heel touches. You like those heel touches with back circles. Okay. March it out. Keep it going. Very nice. What are you going to put on your hot dog? Okay. Here we go. Heel touch. What do you like? I'm putting everything on the hot dog. Mustard. No ketchup. Mustard, onions, pickles, hot peppers. Wow. Yeah. Maybe chili. They have chili dogs. Oh that's nice. Yeah. Well in Chicago where we're from yeah I mean it's like you have a big salad on top of your hot dog. Right. Yeah. Which I actually kind of like. I have so many different versions. It's really kind of nice to hear all the different versions of hot dogs. Yeah. That's right. That's right. And our friends in North Carolina sent us that that magazine and had chili on top. And our friend said oh you had to do the chili last. Got that. So I have to get. We have to go to North Carolina and have it. In Chicago no ketchup. No ketchup. Right. Yeah. Okay. That was in that Eastwood movie. Okay. We're going to do that grapevine with the arms up. So for you it's just going to be steps up arms up. Okay. Arms up. Okay. Got it. I'm going to jump. And if you have more space you can just like spread it out. Okay. But I'm just kind of keeping it small here so I can stay in frame. If this chair had wheels would that change anything? That wouldn't be good because it'd be very unstable. But I could be moving. Well that might be dangerous though. It might be dangerous. That's true. Dangerous for you and also dangerous for me because you'd be rolling into me. Okay. I'm going to pick up some weights here. Okay. So you can do this seated. There you go. Okay. And we're going to do that that row again. Okay. You can stop your feet. Stop your feet. Keep the shoulder width apart. Okay. Hinge and pull those shoulder blades together. Right. Palms facing forward. Different kind of row here. Engaging different parts of your arm. Also your back muscles. Okay. Breathe. Slow. Very nice everybody. Yeah. Good work mom. Look good. This is a different move. Yeah. You feel a difference in your arms right and your back right? Yeah. But it's a row. Yeah. And breathe. We're in round two. Everyone's doing great. Okay. And rest. Good work. Okay. Our next move is going to be a step out. So for you mom you're just going to put those weights to your side. Yeah. Cradle like cradle each leg. There you go. Okay. That's all you need to do. Okay. We're still in the rest phase. I just want to show you. Oh that's right. You gotta get your steps in. I should be resting. That's right. Okay. Here we go. Down. Good. And if you're standing you can see I have my knees over my ankle. I'm stepping out and that one leg is straight. Right leg straight. Left leg straight. Knee over ankle. Okay. You can Okay. Rest. Good work. Okay. This one's easy for you. Next one. Bicep curl. Oh the arm move. Yeah. Yeah. Not all the way up though. Okay. So check your posture here. Shoulders back and down. Gauge that core. Sit up straight. Head up. Right. Right. Take a breath. And we are on. Here we go. Up and down. Okay. Keep those elbows in at your sides. Okay. Keep them in at your sides. Good. That's very nice. Keep that still. Good. Really working that bicep. Right. Gonna have some nice arms. Yeah. Breathe. Very good. And breathe. Are those two pounds getting heavy for you? Yeah. They are. Good. Okay. You're doing it though. Good. Good job. All right. Very nice. We're gonna put one weight down. I'm gonna go into that. That press out move. Right. And it's nice because you can do them seated or standing. Right. You're good. Right. It's good. Okay. Again. Engage that core. Shoulder back down. Core tight. Head up. Okay. All we're gonna do is press it out and bring it in. Press it out. Resist the urge to bend forward. Yeah. Yeah. Okay. And in. Out and in. Here you go. Out and in. Breathe. Yeah. So I'm like I've pulled my belly button in. Right. Yeah. I've got it tight. I'm like bracing for a punch here. Yeah. That's what we mean by engaging your core. It's like just imagine like you're getting ready to get punched in the tummy. You're just engaging that area. That's a good way to think about it. Yeah. And breathe. Okay. Very nice. Weights down. Okay. Okay. I'm gonna pick up my light weights here. For shoulder moves I like really light weights. Okay. Because the shoulders they're very delicate. Okay. We're going to go into that goal post position. Yeah. Okay. Okay. Arms up. Right. Yep. Okay. Here we go. In and out. I'm not using weights. That's fine. Good. That's a good challenge. But I am sitting down. That's fine too. That's good. I like that you listen to your body and make it your own and that it's totally cool. That's true. And just remember it's like you start wherever you are on your journey. Right. And you keep doing this long enough you're gonna say wow I can do that. I can actually use a weight on this this time or I can do it for a little bit longer. Yeah. Um. Hi baby. Oh hello. Would you like to join us? Join our workout. Okay. Very good. And rest. Good work everyone. Weights down. We're going back into our cardio portion. The last round. Last round everyone. Gosh. Good work. Okay. Good work. Okay. So remember it's that step out and step it in. Arms up. Okay. And we're on. Here we go. Step it out. Step it in. In. Arms up. Step it out. Step it in. Arms up. Okay. You got it. In. Arms up. And I'm gonna do ramp it up with a little hop. A little hop. And a hop. Good. Breathe. And I'll start breathing. Everyone's looking great. Yeah. And you're doing it with me. Make sure you bend those knees. Okay. And up. Good work. Okay. This is our last round. Last four exercises. Okay. Okay. Step touch with those rainbow concert hands. Okay. Okay. Yeah. We haven't been to a concert yet. One of these days. No. Not yet. Pretty soon. Pretty soon. Okay. And here we go. Yep. Keep going. My feet going sideways. Yep. Yep. You're good. Yeah. Yeah. That's for you. Should be just like step out. Step out. Okay. Yeah. I got that. Is that good for you? Okay. I got it. Okay. Good. Yep. There's always different ways to modify these moves. Yeah. Good. Breathe. And rest. March it out. Good work. You're coming to the home stretch here. We still got to do strength, but last few cardio moves here. We're doing that step back with the arms up. Next. Okay. Good. Okay. Not yet. March it out. Breathe. Take a breath, everyone. Okay. Good. And we're on. Step it back. Arms up. Breathe. And at any time, if you need to take a sip of water or a little break, feel free to do that. That's right. This is a marathon workout, so totally understand. You can build up to completing the whole thing, and that's okay. Yeah. That's okay. It's really great to just be here with you, and we just want you to move. Okay. And breathe. And rest. Okay. March it out. Get your steps in. Good work. All right. Our last cardio move. All right. Is grapevine, or you're still going to do, you can do one, two, three, arms up. One, two, three, arms up. Okay. That's what you're going to do. What happened to the heel touch? When you do heel touch? Oh, you're right. Heel touch. Sorry. Out of sequence. Here we go. Good. That's why you're my good partner, keeping me on track. I appreciate that very much. I just want to show you that I'm in this workout. I'm not sitting as a bystander. You are in the game. You're in the game, running things. Thank you very much. I'm usually the one that's trying to do a shortcut. As you can see, I kind of subliminally did that myself. Okay. Very good. March it out. Good work. Yeah. Because we're coming to the home stretch. Okay. Nice work. Nice work. Now we're going to do grapevine. Okay. Okay. You can just do one, two, three, arms up. Okay. Okay. Good work. Breathe it out, everybody. I'm getting my steps because I'm really hungry. I'm going to want some hot dog right now. Okay. Here we go. We're on. Arms up. Arms up. Arms up. Good. Breathe. Breathe. And breathe. Breathe. Nice. Very good. Nice work. Our last few seconds here. Good work. And we're done. Good work. All right. Good job. Good job. Take a sip of water. Pick up the weights. Oh, can you get them? Yeah. Okay. Last round of strength moves, people. Yes. Okay. Palms out. Hinge. All right. Shoulder blades together. Good. Breathe. Breathe. Oh, yeah. Very good. I feel this in your back muscles. Good job. Almost done. Almost done. Yeah. Yeah. Pull your shoulder blades together. Yeah. There you go. Head up. Check that posture. Yeah. Okay. Good work. Make sure you're breathing. And rest. Good work. Okay. Nice work. Woo. Hitting a real final stretch here. Okay. Now, step out. Cradle that leg with the weights. Okay. Rest it out just a little bit. I'm just demonstrating. Okay. Good work. And we're on. Here we go. Weights. Yes. Side and side. Good. And breathe. Again, don't have to go our pace. Mom is going super speedy over there. No, I'm not. I'm actually going slow. Wow. I'm trying to go fast. It's my feet that are faster than I am. I'm impressed because I'm going to go slow, come up slow, and come up slow. Maybe I'll go slower. That's true. And rest. Okay. Good. March it out. Okay. Our next one is the bicep curl. Good one. Okay. So check your posture. Okay. Sit up straight. Shoulders back and down. Very important. Okay. Relax the shoulders. We're just going to pull it up and down. Here we go. Up and down. Up and down. Breathe. Almost done. Yes. You're probably feeling it by now. Oh, yeah. I'm glad I'm sitting. And if you're not, you know what? You can pick up a heavier weight too for this bicep curl. Yeah. Okay. If it's too light. That's true. Okay. Yes. But if it's too heavy, lower your weight or don't use the weight. Okay. Rest. Yes. Okay. One weight down. Good job. Okay. We're going back into that press out. Okay. All right. So check your posture. Engage the core like you're going to get punched in the tummy. Okay. Line it up. And breathe. And we're on. Press it out. Out and in. Cut. Very nice. Make sure you're breathing. I'm actually sweating a little bit. Are you? Yeah. That's good. Yes. Breathe. Nice work. Okay. Keep going. You've been using heavier weights. That's okay. Well, it's good to challenge yourself. Okay. It's all about lifting heavy because that's what happens is that's how you build muscle. Yeah. Okay. Yeah. And breathe. Nice. Okay. Weights down or if you wanted to pick up super light weights to do the goalpost move, you can. Okay. Oh, you're going to do it? Wow. I'll try. Okay. Put them down if it gets too heavy. Okay. Just rest. Take a rest here now. Very nice. Breathe, everybody. Okay. Let's go on the goalpost move. Here we go. Check that posture. In and out. In and out. Here. Just like this. Like this. Just right here. Yeah. Just this meet here. Yeah. Out. In. Just like opening a book here. Goalpost. Just bend the elbows in. Out. In. Out. Bring the elbows together. Yes. And out. My elbows don't come together. Well, you're aiming for that. Okay. Good. And rest. Maybe I shouldn't have done without the weights. That's okay. I applaud you for trying. Okay. Weights down. Good work, everybody. That is the end of our cardio strength workout. Good job. Excellent work. How are you feeling? Good job. Good. Okay. I want you to cool down now. So, give me some sidesteps. Okay. I'm going to move these weights out of the way. Okay. Give me some sidesteps. Good. Breathe. You know what? Kudos to you for showing up today for this. Yes. Good marathon. Give yourself a good pat on the back. Yes. You deserve it. And I hope this is a wonderful start to your day or your evening or your afternoon. Okay. Very good. Okay. We're going to do a hamstring stretch. Feet stop. Okay. You can do the seated if you want, Mom. No. I'll stand up. Okay. Reach for that toe. Okay. Arms straight. Legs straight out. Toe up to the ceiling. Good. Get a bit of stretch. Very nice. Okay. Other side. And reach. Breathe. Very good. Come on up. I want you to do a calf stretch today. So, you might want to do that against the wall, Mom. Okay. Yeah. Here. This is what it looks like. One foot forward. Other one back. Heel down. Knee over ankle. Look forward. Breathe. Head up. That feels good. Yeah. You did a lot of footwork today. Okay. Other side. Okay. Other side. Breathe. Take a breath. Good work. That's a good one. Okay. And come back. All right. I'll do upper body here. Okay. So, give me those arms in a T. Okay. One arm across chest. Okay. That's fine. That's good. Good work. Okay. Nice. Other side. Very nice. Breathe. And just give me some quick shoulder rolls. Okay. Listen it up. We did a lot of shoulder and arm work. Okay. And reverse it. Good work. Let's end this with three inhale exhales with that clap at the top. Our favorite out. Inhale. And exhale. Inhale. And exhale. And one more clap at the top. Inside out. Hands lean. Feel that nice stress on the side of your body. Good work. And up. Other side. And down. All right. Well, congratulations on completing this workout. This was a toughie. And challenging. Good. Good job. Yeah. I give you many good kudos for this one. All right. So, thank you for joining us. If you like this video, please give us a like, share, comment, and subscribe to our channel. We hope to see you in a future video and workout. And in the meantime, keep moving. See you soon.