30 Min Senior Workout Routines - Standing & Seated Chair Exercise for Seniors, Elderly, Older People

Hey everybody, it's your personal trainer coach Kozak and I'm Claudia And this is a workout for seniors or for anyone else with physical limitations The only equipment required for this routine is a chair for extra resistance You can also use a pair of light hand weights or water bottles We're gonna provide both standing and seated variations. So we encourage you to make this workout your own Okay, let's get started with a light little warm-up. Claudia is gonna perform the chair modification. I'm gonna do the standing We're gonna start with the march in place just to get our heart rate up go ahead and raise that core body temperature Go ahead and bend your elbows at a 90-degree angle. We're gonna bring up opposite knee and arm at the same time This is just the warm-up. So I want you to take an easy pace some nice slow controlled breathing going and Just feel those muscles warming up. So again, not a lot to this one We're plenty of time for us to get the actual work in here real soon So we're not gonna count any repetitions today we're just gonna focus on getting as many reps in as we can in a lot of time period and Moving and working at a pace that you feel comfortable with whatever that may be Let's do this one for five four three two One and zero. All right next we're gonna do a side to side punch So if you're standing with a little bend your knee weight back in your hips We're gonna start with your hands at your chin and we're gonna punch side to side just as the name Suggests we're gonna use our core and our hips to do so So I really want you to focus on not just punching with your arms, but go ahead and rotate from the core Whether you're doing the standing or seated variation focusing on that core feeling rotate Getting those abs involved Nice Making sure to breathe throughout and bring those hands back to your chin Return them back after every punch. It's a great one to work your abs shoulders arms a Little bit of everything in this one We're gonna repeat this one for five four three two one and Zero good next we're gonna loosen up your backside. We're gonna do a posterior swing I'm gonna start with my feet a little bit wider than shoulder width and my toes pointed out Claudio's feet are shoulder width apart Slight bend in my knees as I put my weight back in my hips hands go between my legs and then hands go in front of me and I'm coming down just to about a 45 degree angle and Using my hips to bring my arms up to parallel to the ground now both variations We're just using our hips as a hinge. We're keeping our backs straight And just driving our hips back as we keep our back straight We feel that stretch in our backside on this one hamstrings glutes all getting stretched on this one Anytime you're bending over in any way in the chair be sure to keep your core nice and tight Draw that belly button in towards your spine Being sure not to hunch over with your shoulders keeping your back nice and straight Let's go ahead and hit this one for another five seconds almost there three two one and Zero all right next we're gonna loosen up your chest and shoulders with an arm crossover So arms out at your side go ahead and cross over and return Alternating which arm is on top Nice big stretch in your shoulders and your chest nice and controlled on this one I can feel my workout from last night on this one We're feeling it must be working Loosening me up. That's good Hope it's loosening you up to like I says a great one for your shoulders chest a little back in there as well Feeling good getting ready for this workout. This is the last one in our warm-up Let's do this one for another 10 seconds almost there All right, five four three two one Zero good all right feeling nice and warm core temperatures raised. We're gonna move on to a side to side I'm gonna do it from standing side to side plus arm pump. I'm sorry, so we're gonna step outside foot and Back outside foot and back at the same time arm pump elbows are bent at a 90-degree angle And we go side to side So you decide which one of these variations is right for you? Want you to focus on keeping your back straight keeping good posture? Again keeping those elbows bent at that 90-degree angle If you want extra resistance on this one feel free to do so by picking up either your light hand weights or your water bottles Throughout the course of this workout. There's gonna be a lot of opportunities to go ahead and pick them up You're gonna have to decide which ones you feel comfortable doing so and which ones aren't for you Definitely encourage you to make this workout your own Good nice and light touches Keep it going guys. We're almost there Let's hit this one for just ten more seconds. That's it and five four three two one Zero good Okay, we are gonna probably want to use your hand weights if you're using them for this next one We're gonna do a seesaw row. We're gonna bend over at a 45-degree angle We're gonna pull back from those elbows alternating sides keeping your back straight And for this one I am seated. I was sitting on the edge of my chair So I just pushed my bum a little bit back towards the middle of the chair just to give myself some stability here on this 45-degree bend focus on keeping your back straight and Pulling back from those elbows. So anytime we do any type of row really want you to like pretend like you have a string Attach your elbow and you're pulling back from that string. We don't want to pull back from our hands We want to pull back from that elbow that'll help us to engage our back muscles Keep it up guys. Keep that core tight on this one This one's gonna work your upper back lower back biceps Get some abs in there a Little bit of everything again very efficient workout today. We're getting a lot in in a short period of time You're doing great so far Once you focus on that breathing get new little rhythm with your breath Moving at a pace that you feel comfortable with You're doing great. Let's keep this one up for just ten more seconds. We're almost there breathe Let's do it for five four three two One and zero good. All right If you're doing the standing variation on the next one You can use your hand weights or if you're doing the seated version. No, no hand weights required I'm gonna do a split squat with my feet shoulder-width apart Staggered stance and I'm gonna drop this back knee straight down and Then back up and for this one is you see I'm gonna bring my bum a little towards the front of my chair And I'm gonna bend back at about a 45 degree angle. I'm gonna lift my leg and I'm gonna press with my heel She's bringing that knee in and then pressing out from the heel do performing a leg press so bringing it in towards my chest and Kicking out with my heel and if you're performing this split squat It's important to note that you might not have full range of motion Not me, but might not be able to come all the way down to where I'm coming down You might just be right. Excuse me right here today, which is totally okay You decide which variation is right for you and same thing with the leg press You may not be able to kick as high as me with the press. So if you're pressing down here That's okay. We just want you to keep moving and just make this modification your own All right, let's switch sides now Legs are starting to feel it. You're doing good. That's how we know it's working that burning sensation Just dropping this back knee until both knees get to a 90 or bringing that knee in and then pushing out with the heel Either way we feel our legs Catching on fire a little bit a little that lactic acid kicking in. It's okay. That's just the the fuel that your muscles used to keep moving You don't have to listen to that burning sensation. We're just gonna fight through it Name of the game today just fighting through you're a fighter. You're not a quitter something brought you here today We're gonna use that as your motivation focus on it Let's hit this one for five four three two one good nice job. All right, so Next we're gonna work on our upper body. I'm gonna do a wall push-up. So I'm gonna come over to the wall Where Claudia is gonna do a chair press. I'm gonna do some chair press up So again, I'm on the on the edge of my seat here and for the chair press you're gonna use the palm of your hands and you're gonna press them into the chair and Try to bring your bum up just a little bit out of the chair and right back down If you can't get any room between yourself and the chair, that's okay Just press your palms into the chair hold for one second and then release Where I'm gonna perform wall push-up have my hands in line with my chest Bend my elbows till they get to about a 90 degree angle Now the closer my feet are to the wall the easier this movement will be the further away The harder it'll be you decide which one is right for you today Working on those pressing muscles either way our chest triceps shoulders All getting hit on this one and for your breathing you want to inhale on the way down and Exhale your breath on the way on the way up. So during the press you exhale Yeah, so you're always breathing out or exhaling on the hardest part of the movement. That's the way to remember it Excellent work guys keep it up. I Can't see you Claudia. Can you help me out? Which one do we have next over here staring at the wall? We have a modified jumping jack. Ah modified jumping jacks next Thank you very much. Let's keep this one up. We're almost there. Let's hit it for five more seconds four three two one zero Okay, so we have Modified jumping jack next so it's a low-impact version I'm gonna swing my arms up overhead at the same time stepping out and back in Whether you're doing the seated or standing version, they're very similar Stepping out raising those arms up overhead getting a nice big swing This one's gonna get your heart rate up Again moving at a pace that you feel comfortable with Whatever that may be Excellent being sure to breathe. I Want you to focus on whatever brought you here today? Whatever that goal is that you have whether that's just you have a specific Physical achievement you're looking to get to go after if you just want to be more healthy You want to be able to pick up your grandkids your groceries? You just don't want to be in pain anymore, whatever it is. Stay focused on it So it's gonna it's what brought you here today and it's what's gonna get you through to the end Doing great. I know my shoulders are feeling this one, especially after those wall presses and seat chair presses All right, keeping it moving there five four three two one and Zero good. Okay. I'm gonna grab my light hand weights for the next one. You can decide if it's right for you We're gonna do a series of back and shoulder exercises next first We're gonna first part is we need to bend over in a 45-degree angle similar to where we were earlier on those seesaw rows And now I'm gonna raise my arms up to my sides Keeping my thumbs up And it's called a t-swing So arms stay straight nice and controlled This one will work to improve your strength in your shoulders and back as well as your mobility Great one also to improve posture Good keep those arms straight and you might not need any weight for this one. Definitely not right here is good So you again really encourage you to make this workout your own And maybe first few times you do it You don't use any weight and then you come back and then use water bottles and then you need to use hand weights, right? It's all progression. Just putting in that work needed to get a little bit better every day Okay, next we're gonna switch to I swings. So now same position. We're coming straight up overhead thumbs are still up Still bent over on a 45 and if you're doing the standing version You're gonna start to feel it in your legs. Just holding yourself here Get that back straight Working on our core really focus on that posture Good Again, keeping your core nice and tight. Just remember drawing that belly button in to the spine. Just use that visual Let's hit this one for five four three two One. Okay. We're almost done one more on this terrible set. We're gonna do a Y swing So now our arms come out to the sides thumbs are still up And again, if this is too much just go ahead and set the weights down and do it with just your arms No shame in that Making this workout work for you Thumbs are up out to the side like a lot like the letter Y Excellent feeling those shoulders working. I know I am You guys are doing great. Keep it up right here with you. Let's do this one for five four three Two one. All right. Okay setting these to the side. Okay Actually this next one. Go ahead coach is gonna go ahead and show you the modification For the chair squat, correct. So Claudia is gonna do the the standing variation. We both need a chair this time working on our lower body Claudia's gonna go ahead and do the chair squat Which is which is keeping my legs about shoulder-width apart and I'm gonna bend back Into a squat just until my bum hits the chair and I'm gonna come right back up So of course the lower your chair The harder the squats gonna be the higher your chair the easier the squats gonna be and for my variation I'm gonna do chair get ups. So with my hands on the chair I'm gonna drive my heels into the ground and I'm gonna get that first part of the get up right like when you're getting up out of a chair and you Just start to gain momentum and I'm gonna go back down Slightly easier version if you can't do that is just to squeeze Your heels in the ground squeeze the back of your legs, but never really leave the ground So you decide if you can get to here or if is good and just squeeze Your legs for one good solid second and again for the squat We're breaking right at the hips like you're pushing your bum back towards the wall Hitting that chair lightly and coming right back up Moving at a pace you feel comfortable with whatever that is. Definitely don't feel the need to keep up with our pace We're kind of trained to go at a fast pace, but sometimes you gotta Hey, that's great Nothing wrong with that. I mean, that's every coach's dream is to have his Trainees become better than he is and to improve right? So nothing wrong with that Also remembering to keep our knees out try not to let your knees collapse in so definitely focus on Keeping them out. You want nice healthy knees feeling those legs work and they're burning. It's okay. That's how we know it's working We're almost there. Let's just do this one for five more seconds three two One and zero good. Okay, shake those legs out So if you're using resistance we are gonna need it for the next one moving on to an upper body exercise This is a two-for-one movement It's a curl plus an Arnold press come into the edge of my chair here Palms are up on the curl. So that's one and then as we press overhead, we're gonna twist those palms to the face for that It's two and press overhead three return four back down. So it's one two three four one two Three four, I always feel like this one's easier to get if you kind of get into the sequence of it of the four steps one two Three four good. Keep your core nice and tight back straight good posture on this one You don't want to use any momentum to get them up there Staying nice and under control And just as the other ones if you need to drop the weight halfway through and just use your arms No problem there It's a great one for your biceps forearms Shoulders triceps chest. I mean we're getting a lot of Again, just efficient right a lot of different muscle groups all in the same movement Doing great so far keep it up guys one into the next Each movement looking exactly the same. You just want to be machine like Stay consistent with that form Excellent This one will really help you with your day-to-day activities from picking stuff up putting boxes away reach it up on shelves helping to improve that strength and stability Excellent. Let's only do this. Let's do this one for five more seconds. That's it almost there four three two one and Done zero work. Okay, so setting these to the side for the next one We're going to get your heart rate up a little bit with this next one. We're going to do a one two three four Literally all we're both going to do is step forward one two, and then back three four Only variation is I'm standing and Claudia is seated But I want you to stay nice and light on the balls of your feet and you're emphasizing hot feet or fast feet But just moving your feet as quick as you can one two three four Pretend like you have a little imaginary line, but you're stepping over and then stepping back Core stays tight gauging those abs doing great This allows you to still get a little abdominal workout while not doing crunches of any sort Just try to keep it nice and tight kind of push yourself a little bit on this one You know as far as speed is concerned. We're going to get that heart rate up. Let it let it go You're doing great. It's a low-impact move Should feel comfortable We're challenging yourself a little bit on this one. Whatever that is even if that's at this pace whatever you're Accelerated whatever your fast pace is get to it Alright, let's switch now opposite foot first. So I was going right left. So now I'm going to go the other way I'm going to train the brain both ways. I was going to say you're making me think about what I was doing Well, that's good. I'm going to do it in the other way. Well, that's perfect. That's where coordination comes in right that It's a those signals between your brain central nervous system and your muscles if you don't use them You know nobody's home, right? That's right Yeah, I got to be there to pick up the message pick up the phone when you call on them because you never know and you just need to Call on day-to-day activities Come on, breathe guys. You're doing great Let's just hit this one for five four three two one zero All right, we're going to work our posterior chain next which is a lower back our glutes and our hamstrings We're both going to go ahead and place our hands on our head. Claudia's got our legs out straight I'm going to start with a slight bend in my knees both going to put our hips back as we bend over using our hips as a hinge back stays straight and Then hips forward as we stand back up If you're doing the standing variation I want just a slight bend in your knees if you're doing the seated your legs can stay straight and You may not be able to get quite the full range of motion that we're getting that's alright again Make this your own even if that's going a quarter of the way down We definitely also don't want you to hurt yourself So we want you to take it to about 80% of that stretch and then come right back up this is a great one to improve strength in your hamstrings glutes and lower back as well as improving your posture and your mobility But you are definitely going to feel it back there And if you're not feeling back there really emphasize driving those hips back as you bend over Excellent guys keep it up making sure to breathe on this one and stay nice and controlled and You got it. Let's hit this one for five more seconds. We're almost there Keep working towards it in three two one Zero well done. I am going to use my resistance for the next one as am I We're going to do a triceps kickback. So work the back of the arm the tricep We're both going to have our hand weights and each hand bent over at a 45-degree angle First move is to go ahead and bring those elbows up Once the elbows are up now we can extend at the elbow and back So just only using the elbow as a hinge nothing else moves only that elbow joint we're extending and Squeezing the tricep back of the arm up at the top of the movement really contract up at the top And if you need to drop your hand weights or your water bottles, that's okay Make it your own Feel that back of the arm working straightening those arms out What I don't want you to do is to drop those elbows and get to get the swing going Really just focus on keeping the elbows up upper arm is up in parallel to the ground and then you're just Extending at the elbow every time We'll feel that back of the arm work and we feel it too guys you're right right there with you you're doing great not much left You're a fighter not a quitter. Remember what brought you here today to begin with whatever that is Stay focused on it. You're doing great Let's hit this one for five four three Two one and zero good. All right, so I'm gonna set these down for the next one All right. Next we're gonna get your heart rate up and work your core lower body all at the same time Let's go do a low kick and twist. So let's place our hands crossed on each shoulder and Now we're both going to perform a kick and twist into that side of the kick So I'm kicking low where Claudia is gonna go ahead and bring up and extend her knee and try to extend her leg Until it's parallel to the ground each time Return back to center. So kick twist and return so you're twisting in Towards that leg for your abs work on this one Definitely also takes some core work to stabilize yourself while doing it Good You decide how high your kicks should be based on your fitness level Definitely if all you can really muster is picking your leg up a little bit That's okay again. Come back a little bit better every single time Exactly. Don't get discouraged. This one will work your hips quads Core, you may be even a little bit of shoulders just from keeping your arms up. I'm feeling it there as well Excellent work guys not much left. This is our last one in The workout and we're gonna move on to the cool down Keep going. I want you to think about how good you're gonna feel when this workout is all over with and you've made it to the end Almost there. Keep it up guys Let's do this one just for five more seconds and four three two one Zero Excellent work for work today. Shake it out. Whoo All right so now we're gonna do a quick little cool down and the purpose of this cool down is really to improve your Mobility and to allow your heart rate to come down nice and slow. So let's start with an upright external rotation We're gonna bring our elbows. Actually, no, I'm gonna take that back I'm gonna do the cool down seated as well And so if you had that chaired like you to do it totally forgot I was so excited and pumped after that workout. Okay, so let's do the cool down Seated. All right. Now we can continue. Thanks coach Go ahead and get those arms out to your side elbows are bent in a 90-degree angle good upright posture we're sitting at the front of our chair now, let's go ahead and rotate back and Stretch on those hands. So we're just gonna hold this one for 15 seconds feel those hands Pull back as your elbows come forward elbows stay bent in a 90-degree this is a great one to loosen up your shoulders back chest and Also works to improve your posture as well. So that's a nice added benefit. So who doesn't want better posture? I know I hear ya. All right, let's hold this one for three two One and zero shake it All right next we're gonna do a posterior shoulder stretch so it's starting with one arm I'm gonna take that arm across your body and we're gonna stretch and we're gonna hold you decide How far this is right and appropriate for you? And as Claudia said earlier anytime we're stretching like this try to take it to about 85 90 percent But don't take it a hundred percent of the way and really hurt yourself just to take it a point where you feel a nice Stretch but not to the point where it hurts. There's a difference We want to work to improve your mobility not build any scar tissue Let's just hold this one for three two one Zero good shake it loose and let's hit that opposite side now It's a great one to again stretch your shoulders chest as well Pulling it across and again, you might just be right here today and that's okay Every time you come back even if you get just 5% better be amazed how that improvement will accumulate over time It's all about putting in the work so you can see those results Let's hold this one for three two one Zero good. All right. Now next let's go ahead and do a few leg stretches The first we're gonna do is a one leg hamstring stretch. So one leg stays bent opposite leg kicks out And keep that leg nice and straight up on the heel. Now go ahead and place gently both my hands on this knee and I'm going to Gently apply pressure straight down. I'm going to feel as I bend over Bend over from the waist using those hips as a hinge and feel this stretch in the backside of my leg Now depending on your flexibility, you may not even need to apply any pressure at this point But if you do so just gentle pressure to the knee and upper and lower quad And that heel up Good Feeling that stretch in the back of your leg If you're not not quite feeling it you can bend over more not hunched over keeping your back straight and bend over good for three two one zero okay, let's do the opposite side next again targeting those hamstrings and Slowly bending over until you start to feel that nice stretch, but not to the point where it's really hurting Take some big deep breaths big deep breaths I Think about how proud you are what you achieved so far today You think about all the other things that you're gonna knock out of the park today after you got this workout in Light pressure hold it for three two one zero good Okay, let's go back to that opposite leg first leg and now we're gonna do a calf stretch So from that same position, but now instead I want you to take that toe and pull that toe back towards you So leg just stay straight no pressure needed, but just pull that toe back towards you and you'll feel your calf stretch Just keep pulling it back like you got a string tight on your toe, and you're just trying to pull it in Good keep a little visual. I like the visual Claudia. Thank you I could throw that in there and help keep it pulling three two one zero good. Okay. Let's switch to the other one and again pulling back Loosening those calves up my right one was definitely tighter than my left It's funny what you find out about yourself when you start these yeah Stretching routines my left one is definitely more tight than my right, so it's totally okay if one side is Tighter than the other totally normal Three two one zero good all right last we're gonna do is we're gonna stretch out those quads I want you to move to the side of your chair No, I'll go to this side since you're coming over here one side stays nice and sturdy that knee is bent on a 90-degree angle And your opposite side leg now you can use your hand if you need to to get your foot back You're gonna drag that foot back and depending on your flexibility This might be all it takes to feel good stretch, or you might need to pull that foot back a little further You decide how far that quad needs to go back and that foot needs to go back for you to feel that good stretch Up and down your quad Keeping good posture on this one Excellent get my toe back a little more there we go who I'm feeling it now This doubles as my stretching routine for the day, too So definitely we needed it. We've been working hard. Just like you guys out there All right in three two one zero, okay, bring that leg back up. Let's Slide on over to the other side and here it is last one for the day grand finale leg goes back good posture and Breathe whoo feel that nice stretch down your quad Hold this one for 15 seconds in total Don't forget to breathe And let's do this one for five four three two one and Zero excellent work excellent work. That's it high five Excellent work to you out there. Thank you so much for working out with us today If you enjoyed this workout and you've been working out with us for a while, and you're starting to see some results We'd encourage you to please go check out our patreon page Where you can find out more about how you can support our mission of keeping these great workouts free And if you enjoyed working out with us today We ask that you please give this workout video a big thumbs up and subscribe to our YouTube channel That way you are notified every time has fit drops a brand new workout Make sure to check out has fit comm for hundreds of free workouts our free meal plans on our free complete fitness programs And if you are on any type of social media if you're on if you like Facebook Twitter Instagram Snapchat be sure to find has fit and connect with us because we want to connect with you Thank you so much for giving us the honor and privilege of working out with you today I'm coach Kozak, and I'm Claudia and we will see you at your next workout