All in One Workout | Exercises for Seniors, Beginners

Hey there, April and my mom Aiko of Yes2Next. Hi. We're very excited to share one of the seven new workouts that are included in our new Jumpstart to Fitness DVD. Now this is a 20-minute all-in-one workout. It's going to include balance work, cardio work, strength training, and stretching. Oh boy. That's right. All right, my mom will be doing it seated in a chair. I'll be doing it standing. If you're with me standing for the balance portion, you may want to be near a table or countertop in case you need it for stability. And of course for the strength training portion, we invite you to use weights. So water bottles, cans. That's right. We'll be using dumbbells. Okay. All right, mom, any quick thoughts? No, let's get going. All right. We'll take a quick pause here. We hope you enjoy it. All right. Now for the strength portion of this workout, let's start marching in place. We encourage you to use weights. You can use water bottles, cans. We're going to be using three and five pound dumbbells. Okay. Something easy. Something that's easy to hold. Okay. That's right. Okay. Give me some toe taps forward and breathe. Very nice. Good work. Warm up these muscles. Yep. Get them ready to move in this all-in-one workout. Okay. March it out. Okay. We're going to go into some nice little side steps. Right. Yeah. You can just step it out, mom. Good. Yeah. Good. Breathe. Good job. Nice. And march it out. Good work. Good work. All right. Stop the feet. Give me some nice shoulder roll back. Two. Good. Three and four. Reverse it. Two. Good. Three and four. Very nice. Give me nice little head tilts. I'm going to the left this time. Here we go. And center. And right. And center. One more time. Left. And center. And right. And center. Stretch out those neck muscles. Okay. Good. Let's look to the left. Yep. Center. Look to the right. And center. Let's look to the left. And center. And right. And center. Very nice. Okay. Nice warm up. Okay. So we're going to go right into our balance work. Okay. Your balance system is controlled by three systems in your body. So your visual system. Okay. One. What you see. Two. Your vestibular system. So you're in your ears. You're balanced. And then also where your body is in space. Knowing where your body is. Okay. So we're going to work on all three of those. Okay. All right. So you're sitting in a chair. You're standing. Sit tall. Shoulders back and down. We're just going to take one hand up. Okay. And as it comes to eye level, I want you to follow your hand with your gaze up. And then follow it to eye level. And come down. Okay. Let's do that. Let's alternate with the hands. Here we go. Eye level. Follow it up. Come on down to eye level. And down. Let's do that two more times. Here we go. Up. Alternate. Follow it. And down with your eyes. Good. Very nice. And one up. And come down. Your head stays stationary. And down. Very nice. Okay. Good work. Now the next one is we're actually going to move our head. Okay. Oh boy. Yes. That's right. We're going to use our hand too. So we have our hand up. Fingers up like this. We're going to follow our hand to the right. And we're going to follow it back to center. The eye gaze. Okay. And your head can turn. So bring the other arm out. Turn the head. Follow the hand with the eye gaze. And down. Give me two more. And up. Follow. Center. And down. And one more time. Up. Follow. And center. And down. Very, very nice. My eyes got a workout there. Okay. All right. Okay. Next move. We're going to do some like body weight shifting. Okay. So basically we're going to weight shift forward. Okay. If I'm standing, my weight is in the balls of my feet. Forward. I'm left cheek here. I'm going to go back. Both cheeks. Yeah. Lean. And then weight shift to the right. Okay. And come back to center. Very nice. Okay. Got it? Yeah. Okay. We can even try to do a circle, but we'll try to do the flow. It's like a rolling pole. That's right. So forward, side, back, side. Let's keep it going. Forward. This is side. Back stay straight. Back. And side. One more time. Forward. Side. Back. And side. And center. Breathe. Okay. Did you feel that weight shift in your body? Yeah. This is excellent to work on your balance. Okay. So let's try the other direction this time. So we're leaning forward. We're leaning to the side. Back is straight. Lean back. And side. And then forward. And then side. Back. Side. Weight shift. Weight shift forward. Weight shift side. And back. Let's do one more just for kicks. Side. Weight shift. Forward. Weight shift. Side. Weight shift. Back. Weight shift. And side. And center. Really nice, everybody. Thank you. How do you feel? Okay. Okay. Good. All right. Next move. I know you love this one. It's opposite arm, opposite leg up. So knee up. Comes up with the opposite arm up. Hold. And down. That's a really stopping thing. And up. Down. Coordination. Right brain, left brain working together. Absolutely. This is up. And down. And up. And down. Give me one more. Up. And down. Give me one more. And up. And down. Rest. Breathe. Very, very nice. Okay. Next balance move. So you're going to be feet hip-distance apart. Slight bend in knees. Back straight. Arms up. And then lean. Weight shift. Weight shift. It's not a bend. It is weight shift. Okay. Hold. Two. Three. Four. Five. Come back to center. Breathe. Take a breath. Go to your left. Weight shift. Weight shift. Back straight. Arms up. Good. Center. Give me two more. One on each side. Shift. You're on your right butt cheek, right? Yep. Two. Three. Four. Five. And up. Good. Left butt cheek. Good. Two. More weight shift. Four. Five. And come on down. Ooh, yes. I can really feel it. Right. Okay. Give me some nice little shoulder rolls out. Okay. Nice work, everybody. We'll take a quick pause here and get into our cardio portion of this workout. Okay. Let's just get our feet moving here. Nice work on that balance portion of the workout. Okay. We're going to our cardio portion. First move is going to be an out, out, in, in. Okay? Okay. Leading with the right foot. Go. Right, left. Right, left. Right, left. Right, left. Okay. And breathe. Yeah. Keep breathing. Don't stop breathing. That's right. And go at your own pace. You don't have to go at our pace here. Go slower or faster. Up to you. I'm going slow. Okay. March it out. Okay. Breathe. These are 20-second rounds. That was fast. Okay. Oh, yeah. Okay. Next round, we're going to lead. Same thing. Lead with the left leg. Okay. Okay. Breathe, everyone. Take a breath. And during these rest periods, take a sip of water. You can get your steps in if you want or, you know, just take a rest. Okay. Here we go. We're on. Out, out, in, in. Good. And you can get these arms moving. Go. Breathe. If you want more challenge, you're standing with me and those knees a little bit. I'm still getting a good workout sitting down. Oh, yes. You sure do. Oh, yeah. Breathe. I wouldn't be sitting down if it's for nothing. And march it out. Good work. Yeah. Well, thank you for sitting down. That's good. No, you show what can be done. Yeah. You know, which is awesome. Okay. Next move. We're going to step out and punch to the side. Step out and punch to the side. Okay. This is the move here. Breathe. And breathe. Nice work. Go. Looking good. Oh, yeah. Really working the, I love these compound moves. We're working upper and lower body together. Just don't hit me. With my super long arms. Yeah, don't hit me. As you notice, I gave you some distance. Breathe. You have to wear my arms. And march it out. Good work. Okay. Nice work, everybody. Okay. Next move. Heel touches forward with the arms back. Okay. Just opposite arm. Not yet. Your favorite's coming. That's coming. That's coming. Hold on tight. Hold your horses there. Okay. Just heel touch forward. Arms back. Yes. And breathe. Yep. My mom's favorite move's coming up. But we're just going to focus on this move right now. My gray cells haven't woken up yet. They're still asleep. We're going to wake them up. Wake them up in the next round. Okay. And march it out. Okay. Good. Come on, gray cells. Okay. Get up. Are you ready for this one? Okay. This is the one. Step forward. This is the one. Right and left brain. Okay. Right. Okay. This is what it looks like. Step forward. Opposite arm. Step forward. Opposite arm. Step forward. Opposite. Oh, you got it. Yeah. If I don't think about it, I'm fine. Yeah. It's just kind of like mimicking actually how you walk. Yeah. But believe it or not, you are working right and left side of your brain, you know, by doing this move. Yeah, I know. I was trying to keep the brain moving here. You're doing great. Breathe. All got to keep our brain moving. And breathe. March it out. Okay. Good. Good work. Good work. Good, good, good work. Next one. You're going to be here and love this because it's just double arms. Don't even have to think about right or left side. It's just both of them go up. Okay. Because basically it's going to look like this. Step forward. Arms up. Step forward. Arms up. Okay. We're on. This is really getting your heart rate up, everybody. Yeah. You want to give me some good fists? You can do that too. Engage those arms even more. Want more challenge? Speed it up. Okay. But we're good right here. This is good. Keep it going. Feel your heart rate go up. Oh, yeah. And march it out. Yeah. Good, good, good work. All right. We're going to end this with sort of a Broadway move. Super fun move. So march it out, everybody. Nice work on this cardio portion of our all-in-one. Keep it going. Yes. A little bit more. Here's what it looks like. Heel out, arms up. So same arm, same heel go up. Okay. Yep. Looking good. Breathe. Yeah. You're like, ta-da. It's a ta-da move. Yeah. Ta-da. Breathe. Another few seconds here. Looking good. Getting a good warm-up. We're getting dewy. Oh, yeah. Well, it's the purpose of this cardio workout. All right. March it out. All right. Nice work. Give me an inhale, exhale up and down and up and down. Nice work. All right. We're going to take a quick pause here and get started with our strength portion of this workout. Good job. Good job. All right. So we're in our strength portion of this all-in-one workout, and you have your weights, okay, whatever they are, water bottles, cans, or you can do this without weights if you're just starting out. Now, for each of these exercises, we're going to do 10 repetitions. However, if you can't do 10, don't worry about it. The goal is to do as many as you can and to build up over time. Okay. All right. Should be challenging for you. Okay. So our first move is just going to be heel raises. Okay. So my mom, she's sitting, she has her weights on her thighs there, and we're just going to raise our heels up and down. If you're standing with me, just have them at your sides. So up and down. That's one. This is two. And breathe. This is three. Good. And four. Now, the weight is in between on the balls of your feet, between your middle and big toe. I'm going to call this six. This is seven. Good. And eight, nine, and 10. Oh, yeah. Work those calves, right? Oh, yes. Okay. Take a breath. Stretch it out here a little bit. Okay. Our next move is going to be, if you're standing with me, you're doing a squat. So feet, shoulder width apart, and knees go over toes, out and up. You sit your butt back. If you're seated, you can put your weights down, mom. Oh. Okay. Put your weights down. Okay. And what you're going to do is you're going to go into a chair. Stand up. Stand up. You can stand up. Stand up. And then sit down. If you can't stand up, you're just going to make it like you are going to stand up. So you're going to clench your glutes, right? Tighten your glutes. And then just put the weight in your feet and sit back down. I'm doing chair stand up. You're going to do chair stand up. Okay. Very good. Okay. And I'm going to show you with the weights with the squat. Okay. So let's go for 10. Here we go. Okay. Up and down. This is up. This is two and down. Good. This is three. Breathe. It's a toilet move. All right. Very useful. You gotta have it. You gotta have strong legs. Yep. Six and glutes. Oh, legs and glutes. I'll call this seven. Okay. I know I'm giving you extra credit here. And eight. But this is great. This is a great move. Yeah. Nine. One more. And ten. Rest. Take a breath. Really nice. Have a seat and relax. And if you can't get up, you just. Right. You just lean and put the weight in your feet. And as you get stronger, you'll be able to get up. Yeah. Okay. So good job. All right. Breathe. Take a breath. Now, next one. This is we need our weights on this one. Same thing if you're seated. You want that weight on your thigh. Okay. All right. And if you're standing too. This is a balance move, folks. If you're standing with me, balance. You need to hold on to something. You can. But I'm going to show you what's done. Okay. We're basically going to lift our knee up and down. Up and down. Up. We're weight shifting here. Yeah. Giving ourselves some challenge. And three. Glad I'm sitting. And three. Four. Four. Sit up tall. Yeah. Five. And five. Nice work. Six. And six. Keep going. Seven. Seven. Very nice. Eight. And eight. Breathe. Nine. Nine. One more. This is ten. And ten. Oh, yes. Work those hips, everybody. Yeah. Good job. All right. Now, next one is going to be an upright row. So, standing with me. Feet hips distance apart. This is a nice stance. Knees slightly bent. Shoulders back and down. Okay. Sit tall. I want you to just bring those weights up. Shoulder level. And bring them down. But relax the shoulders, right? Don't scrunch the shoulders. Don't want scrunchy shoulders. Relax shoulders. This is three. And breathe. Breathe out. Four. Good. Breathe out. Five. Inhale. This is six. Exhale. Good. This is seven. Breathe out. And eight. Yeah? Good. This is nine. And give me one more. Yeah. And ten. Very, very good. Okay. Good work, everyone. All right. Nice, nice job. Okay. Take a breath. Need to take some water. Take a sip of water. Our next move, we're going to bring our weights up to shoulder level. Arms 90 degrees, right? Relax your shoulders. Engage this core. Sit up tall. Single arm overhead press. Up and back to shoulder level. Up and down. Good. This is two. Down and two. And breathe. This is three. And three. Good. This is four. You feel it, huh? Five. This is a good move. And five. It's good to do these isolation exercises. To strengthen each side of the body, the muscles on each side of the body. Okay? Okay. Four more reps on each side. Good. All right. This is seven. Go. And seven. Looking good, everybody. This is eight. And eight. Good. Two more sets. Nine. Good. Nine. One more. Ten. Ten. And rest. Rest, everybody. Felt that one. Really, really, really good work. Okay. Ready for the next move? Yeah. Just give me some nice bicep curls. I want you to do hammer curls with this one. Okay. Hammer curls. Just palms are facing in. Palms facing in. Okay? Ninety degrees. Okay? We're just going to go up and down for ten. One. Good. Breathe. This is two. Three. And four. Nice. Breathe. Six. Yeah, I've been reading that the older you get, you should do strength training. Yes. Eight. Good. Nine. And ten. Breathe. Yes. Absolutely. We're losing three to eight percent of muscle mass every decade, and it accelerates as we get older. Combat that with strength training. Build muscle, everyone. Okay? All right. Nice work. Okay. We're just going to do one more exercise. Okay? One more exercise is going to be shoulder raises here. Okay? So, yeah. Okay. Go. One. One. Good. Two. And two. This is three. Three. Good. Four. Four. One more. Five. And five. I gave you a break because those little shoulder muscles are very tiny. Okay? Yeah. All right. Weights down. Nice work. Okay. Breathe. Breathe. Breathe. Breathe. Shake it out. Shake it out. We'll take a quick pause here and get into our stretching and cool down. So, really nice work with this strength training. Let's cool it down. Stretch it out. Okay, everybody? Yeah. Give me those nice shoulder rolls back. Oh, it's going to feel really good after that strength work. We did a lot of upper body work. Okay? Reverse it. Breathe. Muscles. Oh, yeah. Breathe. Make sure you're breathing here. Okay? Very nice. Okay. Give me some nice little backstroke arms here. Okay? Let's open up that shoulder. Really nice work today. Three and four. Very, very nice. Okay. Now we're going to put our arms out. Give me that arm across chest. Okay? Yeah. Stretch out that upper arm. Good. Breathe. It should feel really good, actually. Okay. And open up to the T again. And across chest here again. Breathe. Very nice. Okay. Very nice. Okay. Good. Actually, I'm going to modify this. Just hands down and just turn your head to the right. Stretch the neck out. Center. Turn to the left. And center. One more time. Right. And center. And left. Center. Give me that nice ear to shoulder. Stretch that out. Yeah. Feels good. That probably feels really good. And center. Ear to shoulder. And one more time each side. Ear to shoulder. And center. Ear to shoulder. And center. Very nice. And shake out those hands. We're holding those weights. Give you some nice little hand circles here. Okay? Reverse it. Give me some up and downs. Good. Give me some fists and open. Fist. Open. Fist. Open. Fist. Open. And shake it out. Okay. Nice work, everybody. Okay. Nice little side stretch. Side. Breathe. Good job. And center. Other side. Oh, I felt my back open up on that one. Yeah. And side. Very, very nice. Okay. Now, let's stretch that hamstring out. Okay. I want you to give me a kick and hold. Now, if you're standing here, you might want to hold on to something, or you can put your heel down. Okay? I want you to feel that nice little flex stretch in the back of your leg. Okay? Good. And other side. And kick it out. You can do it without holding on to anything. It's a great balance move. All right. Very nice, everybody. Okay. This next move, if you're seated, you're putting that elbow on your knee and you're opening up. If you're standing with me, just put your hand on your leg and open up. Okay? Back is straight. Open up that chest. Yes. Take a breath here. Breathe. Okay. Nice. Okay. Hands down. You can get the elbow up or hand here. Open it up. I love this one. It feels good on my hand. Feels good. Back and chest. Everything. Okay. Very, very nice. Okay. Come back to center, everybody. Gently. Come on up. Gently. Give me three inhale exhales. Inhale up. And exhale down. Nice. Inhale up. And exhale down. And one more. Inhale up. And exhale down. Excellent work on this all-in-one workout. Take a breath. Take some water and rest. We look forward to seeing you in a future workout. And in the meantime, keep moving.