Full Body Endurance Class | Senior Fitness Workout

Welcome to ElderFit TV. If you're over 60 and you're looking for a program that's gonna increase your endurance, fitness, and stamina, this is the program for you. This is part one of our new endurance series. You can get part two, part three, and part four by checking out the link in the description below or scanning the QR code here. Right, let's go. I shall leave you to Gareth and his gang. Enjoy this one. It's a good one. Bye now. Welcome to session one of our endurance program. For the session one, this is how it's gonna work with our time range. We're gonna work for our strength exercise for 40 seconds, and then we're gonna go straight into our marching, and that is gonna be for 20 seconds, okay? We're gonna go through it all six rounds, so six different exercises followed by six different rounds of marching. We will start with our standing warmup, and then we're gonna finish with a cool-down standing. If at any point you wanna rest, press the pause button and come back into it, and if any point you wanna have a drink, have a drink, okay? He says, I haven't got my drink. Oh, we haven't got our drinks, okay. Julius is on the windowsill. Okay, you know the drill. Press pause, get a drink, come back in. Before we start, we're just gonna go through our standing posture check, okay? So we wanna make sure that our feet are about hip-width apart, flat on the floor. We're gonna pull our tummy muscles in. We're gonna raise the chest and take our shoulders backward down and relaxed, okay? Standing tall in this position, we're gonna go through some mobility. So relaxing the arms down by your sides, we're gonna bring the shoulders up towards our ears and roll them backwards and down. Okay, now throughout this entire program, it is fully standing. So if you do wanna have a little sip down at any point, you can do, but as explained in that little intro video, this is our endurance, okay? We're gonna start to work a little bit harder throughout the four sessions, but just continue to work within your limits. Okay, relaxing the arms to the side, we're gonna go into some side bending, running the hand down the outside of the thigh, avoiding leaning forward and just control that movement. Okay, good. And back to the start position. We're gonna bring our hands together in front of our chest, keep the hips facing forward, and we're just gonna start to rotate from left to right. Okay, as we continue with this one now, I've just forgotten I didn't introduce you to everyone because we've got Carol over there and this is Carol's first video with us. That's exciting, Carol, isn't it? We have Sue on this side, and we have Julie. Okay, I would like you please to bring your hands onto your hips and we're just gonna roll through the hips a little bit. Okay, don't be shy. Get them rolling, good. And change direction, please. A little bit more mobility. And let's go to our ankle mobility. So standing tall, one foot, heel on a little spot, then we're gonna lift our knee up and tap the same spot with our toe. Back to our heel and then back to our toe. We're just going with the one foot. Easy peasy. And let's change, let's do the other foot. Heel on the spot, lift your knee up, tap it with your toes. Back to your heel and then back to your toe. Last little bit of our mobility. And what I'd like us to do, please, just standing tall, just start walking on the spot, okay? So this is a little bit more now of our warmup. Let's just get the blood flowing as I go into the explanation of what's gonna happen now. And I get my stopwatch ready. I've never used a stopwatch before. This is exciting. There it is, we mentioned that earlier. Kicking it. Okay, so six rounds. We're gonna do a strength-related, endurance-related exercise for the legs. And then we're gonna go straight into some marching, okay? Six rounds of that. We're gonna go 40 seconds of exercise straight into 20 seconds of marching. Our first exercise is gonna be an alternating forward lunge, okay? Now I'm gonna stand to the side of my chair so that you can see what's going on. I assume you girls are gonna stand to the side of the chair as well. So just come back to the start position. We're gonna take 10 seconds. I'm gonna press start. I've never used a stopwatch, I'm really excited. Okay, it's counting down. We've got seven seconds. We will then go into a forward lunge. You're gonna step forward with one foot, place it flat on the floor, perform your lunge, step back, and then the next leg. Let's go, 40 seconds. Let's go, come on girls, don't be shy. Okay, not stepping too far. Now, although it is an endurance-based workout, we don't have to speed up, okay? We don't have to rush. We are in control throughout. Okay, so just continue to breathe in and out, and we're straight into round one. Okay, 10 more seconds of lunging, and we'll go straight into our marching. Four, three, two, one. Okay, stand up tall. We're just gonna start marching on the spot. 20 seconds of this before we go into our next exercise. So the next exercise is gonna be sidestepping, right? We come back behind our chair, and we're gonna alternate from left to right. Take, that was synchronized. You both moved backwards. Three, two, one. Okay, we're going back to our chair. We're gonna sidestep to the left, and then we're gonna come back to our chair. Then we're gonna sidestep to the right, and we're gonna come back to our chair. All right, continue. Don't step too far, and we're just going the one step to begin with. And when you bring that second foot in, so when you step in, try to make sure you come back to hip width apart here. Okay, good. Gone halfway of our sidesteps. I don't know if I'm trying to keep up with you, or you're trying to keep up with me, but we're going way quicker than we normally do. It's a lot of pressure. Five seconds. Three, two, one. Okay, back to marching. Let's go. Straight into it, please. Okay. Next exercise after marching here, we are going to go into some squats. Okay, we've done that quite a few times in the previous videos. Bending at the knees, keeping the tummy in, keeping the chest lifted. Three, two, one. Bring your feet flat on the floor, about shoulder width apart, bend at your knees, and back to the start position. Okay. Start with a nice controlled movement, not going too low. We are keeping those feet flat on the floor throughout. We're keeping the tummy muscles pulled in throughout, and we are breathing. Good. Okay, it should be starting to feel a little bit warmer. I definitely feel that my heart rate has gone up slightly. We've got almost 10 seconds left of squats. Okay. One more squat. Three, two, and one. Right, let's go. Back into marching. Good. So we're keeping that heart rate up. We're not slowing down just yet. Okay, 10 more seconds. We're going to our next exercise. The next exercise will be calf raises. Okay. So we're going to go back to behind our chair in three, two, and one. Feet hip-width apart, heels up, pushing through the big toe and the second toe, and slowly back down. Okay. Nice control on the way up, and control on the way back to the start position. Okay, if I show you from the side here. Up onto the toes, and down slowly. Good. Really thinking about trying to push through the big toe and the second toe. And as we return to the start position, it's that controlled movement. We've got 10 more seconds of calf raises. Okay. Four, three, two, one. Okay, you know what's coming. Let's go. Back to marching, please. Stand tall. We've got the legs moving, the arms moving. Whew. Okay, next exercise. We're going to go into reverse lunges. Three, two, and one. We're going back behind our chair. We're going to step back with one foot and perform our lunge. Back to the start. Other leg. Alternating from left to right. Okay, I'll show you from the side without kicking you. I'll show you from Julie. Little step, hip straight down. Keep going. Okay. How many rounds you got left? Including this one. Two to go. Almost there, girls. So don't step too far backward. And try not to go too low. You need to get back up. You got 10 more seconds. Five seconds. So maybe one more lunge. Three, two. Okay, let's march. After this marching, we'll go into our final exercise. And the last exercise is going to be an upward functional reach. So we're going to go back to raising the heels up onto our toes. But as we come up onto our toes, we're going to reach with one hand and we'll alternate. Three, two, one. Okay, feet flat on the floor. Up onto your toes. Reach with one hand. Heels down. When you go up onto your toes next time, alternating with the reaches. Pros behind me. They know what they're doing. Good. This is the final round. So we've got 20 more seconds of work here. And then we'll finish with our 20 seconds of marching. Final few functional reaches. Calf muscles. Balance and functional. Three, two, and one. Let's go to our 20 seconds of marching. Oh, my stopwatch. The app. I don't know how to use it. I'm going to have to freestyle this last 20 seconds. It stopped working. So close. All right, that's not bad for a first go. Let's do another five seconds. Three, two, and one. Good work. Okay, before we go anywhere, we are going to just relax and we'll do a little bit of mobility and a little bit of stretching. Okay, good job. Session one of our endurance workout done. Arms to the side. Standing tall. Just roll your shoulders, please. Okay, so six rounds. 40 and 20. I'm not very good at maths. Was that six minutes of work? You couldn't hear that, could you? No, okay. I was just trying to do some maths. 40 seconds of our exercise. 20 seconds of marching. That's a minute. Six rounds. Six minutes. All right, I knew it. Okay, arms by your side. Do some little side bending. So session two, we are gonna progress it slightly. Okay, so we'll increase some of the time maybe. And come back to the start position. Bring your hands together in front of your hips. Your chest, sorry. Good grief. We don't, yeah. Hands in front of your chest. Hips facing forward. Rotating through the top part of your body. Good. And come back to the start position. Hands on your hips. Roll those hips, please. Roll those hips. Don't be shy. Ooh, clicked. What was that? Your hip clicked? Okay. Change direction, please. That's a good click. I've got the WD-40 on my car now. Oh, okay. Back to the start position. Just the one foot. Little bit of ankle mobility. Heel to toe, okay? So we have spent the entire session standing and working. Standing up. So very important now. A little stretch through the ankle. And the other foot, please. Same on the other foot. Heel to toe. Trying to tap that same spot. And return to the start. Okay. We're gonna stretch standing up for our calf muscles. This is how we're gonna do it. We're gonna hold the chair for support if need be. Stand tall. Tummy in. Keep your chest lifted. You're gonna step back with one foot, placing both feet flat on the floor. Keep your back leg straight and just bend into the front leg a little bit until you feel it in the lower back part of the leg. You feel free to join me. Here we go. So step back with one foot, both feet flat on the floor, back leg straight. Tummy in, chest up. Little bend into the front leg until you can feel it in your lower back part of your back leg, the calf muscles. Okay? Can you feel it in your calf? Yeah? Good. Okay, just hold it here for a few more seconds. Keep breathing and try to stay relaxed throughout. These stretches should not be painful. Okay? But you should feel like they're stretching the muscle a little bit. Okay. Bring that foot in and when you're ready, we'll swap legs. Other leg back. Same again. Both feet flat on the floor. Back leg straight. Little bend into that front leg until you feel it stretching in the lower back part of the back leg. When you feel it, just hold it. Stay relaxed. Very nice. And come back into the start position. For our hamstrings, we are gonna sit down. Okay? So come and have a sit back down onto your chair. If we move our chairs back just a touch, Julie, because I'm not sure our feet are gonna be in the camera. All right. So sitting tall at the front third of your chair, we're gonna stick our right leg out straight in front of us with the heel on the floor, the toe facing the ceiling. You're gonna place both your hands on your left leg for support. Tummy in, chest lifted. When you're ready, hinge at your hips, take your nose forward until you feel it stretching through the top back part of that straight leg, your right leg. Okay? So we've done our forward lunges and we've done our reverse lunges. Now, as we go through all the sessions, we will be doing the same exercises, but some of the exercises will progress to make them a little bit more intense. Also, the time will increase. And bring your foot back to the start position. Let's go with the left leg out. Again, heel on the floor, toe facing the ceiling, hands on your right leg, tummy in, chest lifted, hinge at your hips, take your nose forward until you feel it. Again, in your hamstrings here. You've got it. Last few seconds. And come back into the start position. Okay, sit tall in your chair. Take a deep breath in and out. Give your arms a little shake. And your legs a bit of a kick. Give your hips a wiggle. Shake it, shake it, shake it. Give yourselves a little round of applause. That is session one done. Very nicely done. And we look forward to seeing you for session two. Okay girls? You all right? Good. Bye.