25-Min Strength Workout for Seniors (Seated or Standing)

Hey there, April of Yes Next here. And Mochi. Yeah, mom's not joining us for this workout, but she will be joining us in a future workout. Right, sweet boy? All right, so thank you for joining us. This is a full body strength workout using dumbbells at an intermediate level. I have three pounds, five pounds, and eight pounds dumbbells on this side, and you can do this one seated or standing. All right, so grab some water, grab the weights of your choice, and we'll get started. All right, let's warm it up. Start with a gentle march. Let's get those feet moving, get those knees going up and down. Let's wake up the muscles, the joints, get the blood flowing through our body here. All right, wake up everybody. All right, give me some nice little side step. Step and touch. That's nice. And breathe. It's so important to build muscle so that we can stay strong, mobile, and independent, do all the things that we love to do, okay? So keep it going. Breathe it out. Very nice. Okay, and stop the feet. Give me some shoulder rolls back for four, two, three, and four, and reverse it. Two, three, and four. Very good. Now, I want you to give me a step out side and arms up. Step it out to the side and arms up. We're going to be using our entire body. So I want to get your body moving in all directions so that you're ready for it, okay? So keep it going. And breathe. And up, and up. Very good. Give me some heel touches, four. Yep, get those heels into the ground. We're doing some heel work today, really engaging those legs. Very nice. Good job. And march it out. Excellent work. Next, we're going to go into some side reaches here. Waking up that torso, waking up those shoulders, back, and arms. Breathe it out. Good job. Excellent. Okay, and reach it up if you can. Very nice. Keep it going. Good job. Okay, and give me some step backs. Step it back. We're doing some lunges today. So we just want to wake up those glutes and hamstrings. Get you going here. And breathe. Very nice. Okay, give me some nice gentle hip circles. Wake up the hips. Two, three, one, big circle. And reverse the circle. Good. Two, three, and four. And give me some open, close the arms. Open, close. Yes. And very nice. And give me some arms up and down. Arms up and down. Good job. And arms up and down. And really nice work on this warmup. We'll take a pause here. Grab your water and dumbbells again. And we'll get started with our full body strength workout. Okay, so our first move is, I'm gonna pick up my light dumbbells here. I've got three pounders here. Is we're going to step it forward and punch. And we're gonna alternate our legs, okay? Step it forward and punch. All right, and we're on for 45 seconds here. So I'm going opposite arm, opposite leg. Step it forward and punch. Okay, very good. Keep it going. Breathe. And we're working our lower body here. But then also the upper body at the same time. Arms, shoulders. And we're working your coordination as well. Other benefits are, you're actually working on your balance. So you're improving balance with this move. So keep it going. Breathe it out. Looking good. And I forgot to mention that in this workout, there are no repeats. So we're gonna keep it fresh. All right, nice. Rest for 20 seconds here. Next move, I'm gonna pick up my five pounders here. A little bit more challenge. And we're gonna do an upright row. So we're standing tall, core engaged. We're just bringing our weights up to shoulder level and down. Okay, 45 seconds. And here we go, we're on. Up and down. Nice and easy peasy. Two. Breathe out as you pull up. Three. Good job. I'm not counting, but it's more about as many as you can do in this 45 second interval round. If you find that like, ooh, I'm already tired, then rest. You know, this is all about building strength gradually. And so you just do as many as feel comfortable for you. And over time, if you keep doing this, you'll see that you'll be able to make it through the entire interval. Okay? So keep it going. Breathe. Really nice. Keep it going. Looking good. Breathe it out. And rest. Nice work. Okay. Next, I'm gonna keep holding on to these five pounders. Our next move is a side step here. Lunge and up. And we're just gonna alternate. Okay? Now again, you can do this seated. Just step it out. Step it out. Okay? Step it out. And step it out. Breathe it out. Good work. Okay, just like that. And if you're seated, it's basically a step out and up. Step out and up. Step it out and up. And step it out and up. Okay? So here we go. And breathe. Yeah, this is designed for intermediate level. So, you know, it's maybe a little bit more challenging, but if you're ready for it, awesome. Good for you. Keep it going. Breathe. Nice work. And rest. 20 second rest here. Take a sip of water if you need to. Really nice. Okay. Next move is a single arm move, and I'm gonna keep holding on to the five pound weight here. So, this is a tricep move here, working the back of your arm. And I'm going to hold my arm up here, and I'm just gonna extend it over my head. Now, and you can even hold your arm here. If this is too challenging for you, you can't get your arm up, that's okay. Give me just a nice little kick back here. Keeping that upper arm stationary and kicking it back. But again, intermediate level, challenging you here. Using, I'm starting with this left arm here, okay? And so it looks like this. I'm gonna bring the dumbbell down to my ear level, and up. Using my arm for support. My opposite arm for support. Okay. Keep it going. You're looking good. Breathe it out. Nice, nice, nice work. Keep it going. Just a few more seconds here. And, and rest. Okay, so we did one side, so we have to do the other side. Start going on to my right side here, okay? So I'm bringing my arm up, and then extending it up. Bringing it up, and extend. Bend, and extend. And again, if that's too challenging, again, go back to here, okay? Just bring it down here. But, since we're doing intermediate level, I want to give you another challenge. Okay, so extend, and bend. Extend, and bend. Breathe. And if you're either standing or seated, you want to sit tall. Engage, sit or stand tall. Engage that core. Breathe, ooh, I feel that now, my back of my arm. This is great for pushing and lifting things. You want a strong tricep. Plus, it looks great if you're wearing sleeveless shirts. Okay, keep it going, breathe it out. Feeling the burn, feeling the burn here? Okay, and breathe, and rest. Okay, I'm going to put that weight down just to rest those arms just a tad. Okay, really nice. Okay, I'm going to challenge myself, next one, with my eight pounders. And we're going to do a reverse lunge with a bicep curl. Okay, so that's what it looks like. So reverse lunge, bicep curl, basically step back. Reverse, and up. So reverse, and up. Reverse, and up, good. Breathe it out, everybody. I am feeling myself getting dewy already. How about you? Check in with your body. Okay, step it back, and up. Step it back, and up, very nice. And up, whoo, yes. And up, and breathe. Don't forget to breathe, very nice, whoo. All right, that was our reverse lunge. Now, we are going to next, I'll do this one seated with you just to show you what that looks like. We do seated or standing. Seated, stand tall, pressing it out, and in. Pressing it out, and in, okay? So standing, same thing. Press it out, and in, out, and in. Notice I'm not slouching. Good posture, ears, shoulders, hips in alignment. Nothing moving in the torso. Nothing moving in the lower body. We're just pressing it out. And you are working on your arms, shoulders, but also your core. Because you're really stabilizing your body from moving forward. So breathe it out. You're looking good. Keep it going. And if you can't tell, I am getting dewy here. It's really working my muscles. PR2, and rest. I'm gonna put that down. I'm gonna rest a bit. Okay, very nice. Next one, I'm gonna go with light weights. Take a little sip of water here, all right? A little sip of water. Anytime you need to take water, take a sip of water. Okay, light weights this time, because you're working the shoulders. Starting in like this cactus arm position, and we're just gonna push it up to a Y, okay? Just like that. I would go really light with this move for the shoulders. And even if you did it without any weights, it's a great exercise, okay? So listen to your body. And, you know, light is okay. Light is great for this work, this exercise. So breathe, keep breathing. And whenever you're exerting, like so I'm pressing up, we're breathing out, okay? Yes, breathe out. You're looking good. Keep it going. Excellent work. Very nice. Really nice work, everybody. Okay, next move is a side bend. So I'm gonna actually use my five pounders on this one, okay? Five pounders, and we're just basically gonna bend to the side and then bring it up. And we're gonna alternate sides, okay? So even if you're seated, you can do that as well. Bend to the side and up, bend to the side and up. Now, this is working your oblique muscles, which is, you know, they're very important for bending and also reaching for things, okay? But if you have any spinal issues and you can't do that side bend, that's okay. Just give me that press out like this. That's okay too, okay? But I want you to try to do this if you can. Breathe. You're looking good. Keep it going. Working these, again, working these oblique muscles. And rest. Nice, nice, nice work. Those intervals go really fast, huh? Okay, now I'm gonna pick up the eight pound, one eight pound weight on this one. Next one. Going with a wide stance, okay? Wide stance here, and we're just gonna go sumo squat and up. Sumo squat and up. And if you're seated in the chair, I just want you to give me a glute squeeze holding the weight. Glute squeeze, squeeze your buns together, okay? All right, so here we go, down and up. Because basically that's what's going on, is I'm lowering myself and then I'm squeezing my glutes at the top. Lower and then squeeze at the top. That's right, breathe. And I'm just letting this weight hang. I'm holding it in my hands and just letting it hang there. Basically putting another eight pounds of lifting here. So it's a challenge for my body. Okay, very good, keep it going. And rest, nice work. Breathe it out. Okay, next one I'm definitely gonna do seated. And I'm gonna take my five pounders here. So this is what it's gonna look like. All right, I'll actually do it this way. So I'm seated in my chair. I got my weights here. And I'm going to lean back and close and open. Close and open. Keep it going, close and open. Close and open. Oh, who's this? Oh, look at this. We've got a, oh, a guest star. Come on in, mom. Say hi to everybody. We're doing our chest flies. We're gonna do some chest flies. Wanna do some chest flies? She's taking a breather. Okay, nice to see you. All right, everybody, looking good. Keep it going. Well, that was a nice little surprise. Okay, very good. I'm just leaning back, engaging that core and in. Very nice. All right, chair back to position over here. Nice work. Okay, breathe out. Okay, I'm gonna hold on to my five pounders with the next one. This is what it looks like. Heel press and up, alternating. Heel press and up. Notice there's a hold at the top. Heel press, up. Heel press and up. Breathe. Work in those legs. Work in the shoulders and arms. Really good to help strengthen your ability to lift things. Okay, so nice work. Keep it going. Keep that core tight, too. Okay, no arching of the back. We're just pressing it forward. Keep it going. Really nice, everybody. Nice work. And rest. I'm putting my weights down for a little rest on that one. You deserve it. Good job, everybody. Okay, take a sip of water. Really nice. Okay, so we did the chest fly. Now we're gonna do the reverse lie next. So, feet hip-distance apart. Hinge at the hips. Shoulder blades together. You can do this one seated as well. Shoulder blades together. Breathe it out. Work in those upper back muscles to help you improve your posture, which is so important for you to be able to stand upright and standing upright enables all of your joints to work in an optimal way. Okay, so keep it going. Yeah, and this isn't, it's not an arm move, even though secondary muscles are your arms, but it's really your shoulder blades, muscles, your rhomboids really kind of working at the upper back. Okay, and rest. Nice work. Take a breath. Looking good. All right, I'm gonna go with lighter weights on this one because I have to do a double punch forward and that really engages the shoulders. Shoulders are little muscles, so I like light weights with the shoulders. So, basically, we're going heels up and pressing down. Heels up, pressing it out. Heels up, press it out. Heels up and out. Okay, keep it going. You're looking great. We're almost done, everyone. But you're working your entire body here. This one, you're working your shoulders, your arms, your ankles. Important for walking, strengthening those calves as well. Breathe it out. Good work. Up and down. And rest. Really good. Okay, next one, we're picking up only one weight, so I'm gonna pick up the eight pounder. And we're doing that figure eight, which is our final move and it's a core move. Okay, so we're just making an eight with our hands here, holding this weight. Lower body, stay still, but you're really engaging your torso to be able to make this figure eight. All righty, so keep it going. This is also engaging your arms and shoulders because you have to hold the weight, right? Okay, so nice work. Keep it going. Just think you work your entire body with this workout, building muscle. Breathe it out. Nice job. Keep it going. Nice work. This one and rest. Oh, yes. We deserve that cool down. Let's take a sip of water. Oh, boy. Nice job on this full body intermediate level strength workout using dumbbells. Okay, give me some side steps. Let those arms just kind of wave. You probably feel like they're really light. Okay, really nice. Okay, and give me a step out. That's probably easier here. Okay, nice. I really felt that. How about you? How do your arms feel? How do your legs feel? How about your core? You feel this. Ooh, I feel like my arms really worked it here. Give me a nice stretch. Good, and up, and up. Good. And breathe. Cool it down. Very nice. Give me those shoulder rolls. Sit back, two, three, and four. Reverse it. Good, two. Three, and four. And give me those arm circles if you can. Probably feels really good after doing all that upper body work. Okay, nice. Okay, and reverse the circles. And breathe. Cool it down, everyone. Nice work. Really good. Very, very nice. Good job. Open, close the chest. Oh, yes. Breathe. Excellent work. All right, yes. Give me that hamstring stretch today. Heel into the floor. And if you can reach for your toe, reach for your toe. But you can do this one seated as well. Okay. Breathe. Looking good. And the other side. Breathe. Inhale and exhale. Very nice. Okay. Give me that calf stretch and also the hip flexor stretch as well. So one foot forward, leg back, heel down. Staggered stance. Hips are square. Okay, hip to be square. Know that song? Who sang that? That's a test. And breathe. And come up. Good. Let's do the other side. Other side. Leg back. There we go. Nice work. Hip to be square. I think that was Huey Lewis in the news. But correct me if I'm wrong. All right. Breathe it out, everybody. Breathe. Very nice. Good job. Let's do that side leg stretch. Okay, side. Knee over ankle. Out to the side. Foot is flat on the floor. Okay, slight hinge in the hips here. Excellent. Breathe. Nice work. I like this nice cool down. Get the muscles relaxed after that excellent work that you did. Breathe. Other side. And breathe. Good work. Okay. Let's do those hip circles again. Nice and gentle movement here. Loosen everything up. Good. And reverse it. Great job. All right. And give me three inhale exhales up. Inhale up. Big. Exhale out. Good. Inhale up. And exhale out. And one more. Inhale up. And exhale out. And very good. And congratulations on completing this full body intermediate level strength workout using dumbbells. Oh, you've built strength. You've built muscle to be able to do all the things that you love. So great job. So if you like this workout, let me know what you think. Give it a like and subscribe to our channel. It's always a joy to help you get stronger. So we look forward to seeing you in a future workout. And in the meantime, keep building muscle and keep moving. See you soon.