10 Minute Seniors Workout | Joe Wicks Workouts

10 Minute Seniors Workout | Joe Wicks Workouts



40 seconds work | 20 seconds rest

Squat and reach
Hip openers
Single leg stand with arm raises (R)
Single leg stand with arm raises (L)
Step and punch
Squat hold
Step and curl
Toe touch and reach
Lateral lunges (R)
Lateral lunges (L)

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hello again and welcome back to the body coach TV I'm Joe and this is a lovely gentle 10 minute workout design for seniors we're gonna be in a standing position so no chair today 10 exercises 45 seconds on each move followed by a short 15 second rest if that feels too difficult remember you can stop a little bit soon and have a little bit more rest and if any of the moves you go you know what Joe that doesn't feel suitable for me I can't quite do that one not a problem you can switch it or just skip it and redoing the next exercise when you're ready so the first I'm going to do is give me a sort of gentle sort of squat variation so we're going to squat down if we can raise around above the head so we squat down low come up high and obviously you you don't have to get right down into a really deep squat just go as low as your hips will take you as you know as strong as you are so just Little Bend and arms come up that's our first exercise are you ready three two one let's go to stepping up so squat reach those arms above the head perfect and obviously as you get a little bit stronger and your hips are getting a bit more mobile you'll be able to go a little bit deeper each time if it's warm in those joints up for now in case just a slight Bend in the knee and the aim here is to keep the back nice and straight and keep those feet flat on the ground okay so try not to come off onto the balls of your feet keep the heels flat on the ground so turn your feet if you need to bend and straighten so that you can do a tiny little version of squats the smallest of bends you're going to feel these muscles here the quads and glutes activated so we'll reach those arms up 10 seconds on the clock then we have a little 15 second recovery before we go to the next one so a nice big stretch out three two one and recover lovely it's a great start excellent number two this is great for our hips now we're going to just do like a little kind of pull this open in the gate so imagine your hips the hinges it's all on top hip so I'm just going to open that back so it's going to lift our knee up and out off we go so just again this is about Mobility this is about moving those joints don't feel like you've got to bring your knee right up just nice things up let's enter so just lifting the foot and turning it out okay so bringing it out drawing a circle with a hip if you like so again this is about increasing the range of motion those joints I know my nan recently had two hip replacements so these are all exercises are really good for her hip so man if you're watching keep going go love you so stretching out 20 seconds to go again opening the hips drawing those circles and as you get a bit more mobile you get a little bit bigger a little bit higher with them it's challenging your balance here we're obviously growing on the single foot eight seconds to go so lifting perfect lovely and relax okay next I want to do we're going to try to do a little bit of a balancing move here so we're going to bring our right foot up like this so our left right on the floor left foot up in that position now that's a balance okay and what I want to do from there is raise your arms up and down so raise and down this is a 45 Second Challenge on this right side so we're seeing if we can back maintain balance even if your foot is slightly off the floor your right leg Now is working hard just to balance it's stabilizing everything and we're going to try and get the arms around let's bring the shoulders up hands come up nice and high distill that parallel with the ground and down if you're struggling put your foot down shake it off a little bit even my leg is strong I can feel it as soon as I bring that foot off it's wobbling it's trying to really secure itself onto the floor so again this is great for your balance your you know your peripheral balance and also your core stability arms come up and down you don't need the leg up high even just off the floor by centimeters enough you're going to feel that right leg work in five seconds lift and relax so yeah that whole leg is activated the calf the quad the glute really good shake that one off we're going to do the same thing this time left leg's gonna be on the floor right back I'm actually gonna do some bicep curls so rather than raise the arm we're going to curl the arms okay so bicep curl I forgot it 45 seconds again we're trying to keep that balance so the right foot's off the ground we're balancing the left leg lovely remember 45 seconds is quite a long time if you're struggling and it's shaking and you haven't got the strength put the foot down do a few together and when you're ready just slightly lift that foot again if you do three seconds at a time or anything down one two three it's fine whatever works with this is about you building this shape but I promise you this if you come back and do this a few times a week this leg is balancing leg it's going to get stronger you'll find this easier you can build muscle at any age you can always strengthen your muscle okay remember that never give up always keep trying to think about building your strength increasing your you know blood flow to the muscles and building it you can do this right you're doing Fantastic Four complete next one number five we're gonna do a heel kick basically sort of kick in like this we're going to heel kick and as we kick we're gonna punch okay so to show you from the back so it's heel kick and punch off we go so kicking that heel back again you don't have to bring the heel right to the bottom you could just lift through the step foot just come off the foot's just coming up so there's always a way of modifying it if it looks scary and difficult you can make it easier scale it back a little bit okay so look bang bang good step in and kick in heel to the bum if you can so you want to activate those hamstrings now stretch okay kick and punch 20 seconds to go we're doing amazing number five of ten it's a short workout come on stay with me guys push and kick you're awesome just for getting up and doing this a lot of people in the world don't have the right ways to even press play you're doing it we're here now in the middle of it five four three two one and the cover right we're halfway through so now the energies start to build up body starts to wake up you might just feel a bit clearer it's amazing for your Mentor up as well remember it's all about that it's not just about our body it's about our mind so next exercise we're going to squat hold scary word we're going to sit and hold now we'll see the dream is obviously really really low but even if you're still bent slightly there you're going to feel your legs working and I want to hold the position so if you could be narrow in the feed you can be wide with the feet it's just about having so you're standing on some heads having any kind of Bend any angle in the legs is feeling them you're going to feel the muscles engage and the question is can we hold this for another 15 seconds I mean even made that angled that's not a big angle right they're still hurting my legs I can still feel it if you're struggling come up shake them off a little bit give a little slap and then go down again five seconds five four three two one and rest excellent right that is a great way to find out those quads without any kind of joint movement you know you're just actually a static static strength here so it says isometric there's no there's no Grime near the knees you start one position strengthen it okay next up we are going to do some bicep curls and some steps so we've bicep curl step bicep curl step okay sure bringing those arms up imagine you're holding two dumbbells one on each hand and you're going to Stepping left right curl those arms yes this is number seven of ten I love it love it we're away we're over halfway now we're leaving there we're Jokers mate we smashed it 20 seconds Carl the bicep imagine a really thing like heavy dumbbell and you curl them up step and curl step and curl yeah come on here we go get up there 10 seconds eight seven six five four three two one and relax well sorry three more three more moves next I want to try and do I'm gonna get some spinal kind of flexion extension we're going to gently roll forwards okay you might need to get to your knees if you can touch your toes come up stretch up reach up again so it's a slow move we're slowly rolling forward rolling forward feel that spine working if you're nowhere near the toes it's not a problem you might just roll over and you might just get to your you know your knees or your shins whatever it may be just feel that spine segment feel that feel it work you know slowly come up reach up because I I want to know that when I'm older that my joints work and I can move you know without pain just the thing about the human body sometimes it feels like it's so stiff and there's no movement but you can rebuild it you can you can open things up a little bit 10 seconds because we're not jerking off or falling down too quick or coming up too quick it's a slow roll forward slow roll back and stretch those arms up nice and high awesome okay right last two exercises we're actually now going to try and do a side lunge now this is again sounds scary but all I want you to do is just stand to the side put your hand on your knee if you want back to the center stand out to the side hand on the knee back to the center obviously the more you bend that leg the harder it becomes you don't have to go right there don't be a superhero you don't feel any muscles and ping your hamstrings the stretch feet together because it's just about using the hands a bit of support and then I'll be stepping back in so just slow don't rush this one oh we're amazing look at us we're almost there we've got to do this and then we're siding we're done jobs are good and 10 minutes in the bag done for the day we are legends while stepping together 15 seconds so step obviously you don't have to use your hands you could just step out use all the strength of your leg this is just a bit of a safety barrage to know that you've got that hair if you want to stop and have a little rest push out last one last step step out and relax right so you might find a massive stretch with that leg and this is about not just strengthen certain muscles it's opening other ones and having that that range and that flexibility because you want to move and feel good right you want to be pain-free these little workouts is 10 minutes it's going to make a big difference so now we're going left side so Step at hand on the bent knee feet together step out this is the last exercise 40 seconds to go and we're done for the day 10 minutes so again if you've got the energy and you bounce it again go around again who cares go for it got one route one round of 10 minutes is just enough it's perfect once a day if you feel good in the morning do it in the morning if you love it in the evening I always say you know exercise when you've thought it got the most energy or when it has the most benefit and for me I'm a morning person I love just getting it done before the day starts sets me up to a positive day okay final few seconds on this one guys 10 seconds and we have completed a workout so step hand with Bentley speak to go through one more together so step out hand that bent knee feet together and relax there we go give me some clap you've just completed another 10 minute workout here on the body post TV thanks for joining me hope you enjoyed it there's more to come loads more workouts and my aim in life is to get more people around the world moving and feeling good so hopefully done the job have a great day sleep well and I'll see you soon

#Minute #Seniors #Workout #Joe #Wicks #Workouts

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