10 Minute LOW IMPACT SENIORS Workout | JOE WICKS WORKOUTS

10 Minute LOW IMPACT SENIORS Workout | JOE WICKS WORKOUTS



40 seconds work | 20 seconds rest

Hip mobility
Standing toe touches (L)
Standing toe touches (R)
March on the spot with raised arms
Curtsy lunges
2 Knee drives to 4 Punches
Standing oblique crunches
Lunge and twist
2 Slo Mo star jumps into 2 Reverse lunges with bicep curls
Squat pulses

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hello again and welcome back to the body coach TV this is another 10 minute gentle low impact seniors workout nice and easy to get you moving get you active pick up your energy and get you feeling fantastic for the rest of the day now there's 10 exercises we're gonna do 40 seconds on each exercise followed by 20 second reps I'll demonstrate the move I'll explain what we're going to do and you can just hope and follow along if any feel too difficult or you don't like them just swap them for something else or skip out completely and read to one for the next exercise it's the first time there's a really great way just to open up our hips so we're going to take our knee up and out and draw sort of big circle so it's a balance exercise too with a standing leg just if you can't lift the knee right up just lift it gently and out okay just think about Open That Joint let's go to start with a lonely just round and out so drawing a circle underneath and if you can start to lift a bit higher each time so lifting up again this this joint it's a ball and socket so we've got to take it through its range of motion but also developing strength with all those ligaments and muscles around that joint so we're trying to lift it and control it if you come out lift it control come out good repeat that last few seconds I have 15 to go so this is a 10 minute workout very short every exercise is different and we're gonna do 40 seconds on each move followed by 20 second rest last couple of seconds and relax perfect that's one one exercise complete next I'm going to do we're going to do a wide stance at this I'm not going to try and do now taking our left hand we're just going to bend this knee and just touch that toe look okay so it's like a toe touch if you can't quite attach the toe but the aim here is just to do left hand to right toe so left to right stand up toe touch stand up toe touch because you're going to be obviously working these quads your hamstrings will glutes are activating as well so just touch those toes stand up straight tap the toe and then we'll switch the other side at 40 seconds so touching the toes slight bending that right leg so you're having to bend this right leg touch the toes you'll feel stretch the inside of this legis you're stretching muscles while also strengthening out the others right last 10 seconds so touch stand toe touch stand last five seconds doing great great two one and relaxed stay level three so it's not super narrow not suited white so I can't just sort of just be on the shoulder at the Palm and from here now the right hand is going to come down a touch that left toe so it's so right hand left toe stand up very touch stand up again we're going to do a stretch for the inside of this leg Bend this left knee off we go so left toe touch stand touch stand perfect you're doing great this is an awesome exercises when you're going to feel a lot of stretching going on but try and bend this leg a little bit so you're not just bending from the hips like this and leaning over you're actually bending this as you're putting a bit of strength through this left leg good work come on let's go tap that toe stand up tall 15 seconds to go guys it's amazing that you're doing this you turn up you're committed to it you want to pick up your energy you want to get fitter and stronger I love that I respect that and I'm here for you because I love nothing more than getting people fit whatever age you are Andres perfect right that is three moves complete next I'm gonna do it's getting arms out nice and straight like this and the aim here is your time bring on these up to our elbow go as high as we can until it's like a march on the spot I'm just going to bring those knees up yeah so just wanted to drop them down keep them high let's go left right right so we're going left right if you're nowhere near those elbows is fine you could be really low down here just keep the arms out straight because your balancing as well you're having to balance if you've done this for a while we haven't done this exercise before you're going to feel that leg standing leg it's a bit wobbly but you're going to build that strength so lift and after a few weeks of coming back to this workout you'll be lifting your knees higher your hips will be open and the muscles in your thighs and quads are going to be stronger if you drive those knees up last few seconds on this one five four three two one and relax amazing remember this right regardless of your age or Fitness level you can always always get stronger there's always a way of just building that strength Fitness you know moving your body improving your posture so just keep coming back keep pressing playing do a workout keep it regular your body's gonna feel better you're going to help yourself get out of pain and you can feel good right so next I'm gonna do is a bit of a party then so you basically step him back and across the body so you don't have to you're trying to drop the back knee right down imagine putting a clutch to the queen so you drop down so stepping back but of course if that's too difficult just set the foot really you really only got to bend the front leg right you can just step but if you want to make it tougher that's when you start to bend that front leg a bit more so you drop that back knee you bend the front leg it's a slow exercise quite a little twisting it's obviously challenging on the knees so just go as low as you can go where you're comfortable stepping back feet together step back speak together perfect right so next I'm going to do standing on how this we're basically going to step up we're going to go knee knee one two three four so it's right knee left knee left right left right yeah so right knee left knee four punches here we go right knee left knee left right left right right knee left knee left right left right one two one two three four one two one two three four obviously you might get those knees right up just make sure those punches nice and long and just lifting lifting one two three four 15 seconds and then eventually you'll be able to have the strength to bring that knee right up and then we're driving up as high as we can you'll feel this activate your actual obliques and your muscle in your abs as well so it's great to get that knee up high and long punch it and that's it that's six moves complete next I want to do is basically we're gonna do like a imagine you're holding away at your hands I'm just going to drop down to the side and using the obliques so these muscles in the side of the right we're gonna pull ourselves back up so go left back up down so you're trying to sort of drop this fist down to your knees to feel a stretch come on to the center stretch up to the center script so a little bit of moving through the spine and these muscles here these are oblique muscles that work about posture and our core strength are going to strengthen up so it's dropping down dropping down squeeze yourself put in with the opposite direction you're going to feel here as you pull yeah so stretch together trying to sort of brush that hand down towards your knee 15 seconds to go so stretch pull stretch pull the last few seconds last couple of exercises to go twist down up and relax you should feel that through the sides there brilliant okay that's seven complete number eight what we're going to try and do now this is quite a challenge I'm going to step back like this and twist so feet together so we'll step left leg back and you twist out towards the right leg yeah then you go right in the back twist towards the left so a lot of balance so step the right leg back twist left the left leg back twist right okay so let's start right now so right leg back twist slightly to the left feet together let's go back twist down to the right so twisting out to the right side of your knees on you're so twist towards the knee twist towards the Bentley left and right you don't have to go right down obviously I'm trying to bend that back knee and get really a big bend in his front leg and it's obviously much harder but if you can't step slightly twist step gently back twist last few seconds the stepping twist last one and twist excellent right final two exercises that was a bit of a challenging one we're going to do two star times so we're kind of going to do like a step step and then we're going to go reverse lunge curl reverse times curl yeah so step we step back curl step back curl yes step step step back curl so sort of reverse cut reverse lunging whilst doing a kind of bicep curl so we curl the arms back cover the arms and back repeat one two one two excellent one two one two awesome keep going one two one so we're doing it we're doing great almost there one last one two step and step brilliant so a little bit more coordination it's also good for the mind it's moving you know it's self-coordination our balance is brilliant so nice challenges different workouts different exercises to really get you moving feeling good and you know just improving all of everything your whole mind and body last exercise so we'll do a little squat pulse what that means is we're just gonna pulse so just come down nice and low and pulse off we go this last exercise so just pulsing so we're not getting down and coming right up get the bend and just stay in that lower position so the tensions on the quads and now we're pulsing just standing alone in that position so just gently you can do it slow if you want but you'll feel these legs working so don't let the knees Bend IN keep the knees pushing out feet flat on the floor and we're just pulsing we've got another 18 seconds to go okay final exercise today coming straight from these legs strengthen your bum your thighs your quads 10 seconds to go keep pulsing stay low stay low stay strong and hold it for five four three two four there we go look ‘s got a big little fire up at the end a little burner great workout guys thanks for joining me remember there's loads of workers on the channel for you you can check out the seven day senior challenge but this isn't just for scenes and if you're a beginner or your first to Fitness or you're also come back for an injury it's just great to just move your body just do something like so 10 minutes a day is perfect it's a great start so thanks again hope you enjoyed today's workout if you want to um you see more of my workouts hit subscribe and then you'll be notified when the next workout gets posted so you won't miss it well done I'll see you soon have a great day and take care

#Minute #IMPACT #SENIORS #Workout #JOE #WICKS #WORKOUTS

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