The Body Coach TV by Joe Wicks
15 Minute Low Impact Workout for SENIORS | The Body Coach TV
15 moves in 15 minutes
35 seconds work 25 seconds rest
Heel to bum
Sumo squats
March/jog
Overhead punches
Heel to bum with high pull
Power knees (R)
Power knees (L)
Standing toe touches
Glute kickbacks (L)
Glute kickbacks (R)
March/jog
Side step star/star jumps
Lying down knees to chest
Floor sit stretches
Squat pulses (3 at a time)
hello again and welcome back to the body coach tv i'm joe wicks and this is a 15 minute low impact low intensity workout specifically designed for the elderly and i really hope you enjoy this session and that by the end of it you feel fantastic and energized and alert and just happy so 15 moves in 15 minutes we're gonna do 35 seconds on each exercise follow our 25 second rest if any of the exercises don't feel suitable simply swap them or leave them out and have a little bit more rest and then jump back into the next exercise so first i'm going to do nice and simple we're just going to walk on the spot and sort of kick our feet back so it's left to right kicking the heel sort of towards your bum if you can and that's going to be our first exercise for 35 seconds so nice deep breaths here we go in five four three two one let's go so we sort of step and then we kick that hill back towards our bottom each exercise is different we've got 15 different moves so really try and keep that hill to the bottom if you can you're going to feel that activate your hamstrings 27 on the clock so left right and obviously you can go slower or if you want to speed up a little bit quicker left right good 10 seconds left so kicking back step and lift that heel towards the bum four three two one and relax perfect next i'm going to do is call the sumo squat now we're going to turn our feet up nice and wide i'm not expecting you know a really really deep squat but even if you can do a shallow squat just bend the knee slightly nice straight back just bend and straighten and obviously if you want to support yourself you can also run the hands along the knees you know towards your knees and stand up so off you go so you can either pulse just body weight or take a little bit of resistance through the hand and that can help you slightly and again it's just about bending those knees waking up these quads open up the hips and sitting down as low as you can and stand up tall so even if you're doing a tiny little rep like this you're still working the muscles and as you get a bit more range of motion you'll be able to sit a little bit deeper each time as you come back your hips will start to create more space three two one and relax feet together next up two options if you really want to go easy just march if you want to go a bit quicker you can just jog on the spot so it's jogging or marching high knees same thing 35 seconds now let's think about elevating our heart rate deep breaths get that pump in and let's go three two one so march on the spot or you can jog a little bit quicker whatever suits you but keep going until that bell goes so left right knees up nice and high so pump the arms 20 seconds on the clock and we're going to go into some vertical punches keep going last few seconds so nice high knees straight back marching nice and high deep breaths seven seconds on the clock four three two one and relax perfect next up we're going to start like this and what we're going to just reach up and punch so it's kind of straight above the head like a vertical punch and if you can rather than finish there try to finish right there so you get that nice stretch through the shoulders we press up and you can go as fast or as slow as you like just think about reaching with those fists up punch up off we go so alternate up and down good stretch up big punches good we've got 25 seconds left reach up and punch you can go straight up or you can bring them out a little bit to the side if you want just make sure you're really getting that arm nice and straight finish strong at the top and pull it down well done okay 10 seconds left press up five four three two one and rest perfect next up what we're gonna do is sort of well first we're gonna kick back and as we kick back we're gonna pull our hands back towards our face so that's stretching and pulling so you pull and step at the same time so really kind of contract the muscles in your upper back think about squeezing your shoulder blade back together so it's pull and step so reach out in front and stretch and pull back good stretch arms and pull back oh lost me coordination acid right 20 seconds to go big stretch remember you're trying to squeeze your shoulder blade back together activate those muscles in your upper back it's going to help with your posture you know we've got really got to pull back so squeeze and continue pull it back three two one and relax i can feel that through here through my trap my shoulders great little exercise to your posture as i said because sometimes we slump that's just gonna kind of bring our shoulders back improve our posture next up we've got power knees so left leg on the ground right there come back and what we're going to do is just power knee so try and sort of bring that knee up if you can and stretch the arms and just sort of make the hands on the knee let's go so knee so there's a slight bend in that left leg and what we're doing is stepping back and you're stepping back and i'm just stretching and driving that hands towards the knee as long as you can slide down you go slow just keep balancing to stabilize this leg so you have to work that standing leg as well and then obviously if you can speed up a little bit to get that heart rate up that's it perfect come on left and let's go five four three two one and relax so now we're going to stop right foots on the ground same thing again you don't have to step right back you could just keep it a bit more shallow you've got to step backwards if you step further back it makes it a bit tougher so do what you can stretch up and then touch the hands with the knee here we go this is excellent number seven so it's seven of 15 moves so big stretch and touch that knee let's go so power knees driving up as fast or as slow as you can give it a nice deep breath so should we get a little sweat on now i'm feeling a little sweat myself heart rate is elevated we're waiting to work our legs our core you know we're going to stretch open up our hips and it's brilliant keep going do so well you've got 10 seconds on the clock then we're gonna go into a slightly lower intensity one five seconds four three two one and relax and feel that on the standing leg currently so shake your legs off an avalanche and toe touches so nice straight arms and what you're going to try and do nice wide stance from the legs you just rotate down and touch your toes so we go left to right really slow just be careful of the spine get that rotation if you can if that's too hard aim for the shin i forgot something for the knee on the shin or the toes if you can and we're trying to touch those toes each time brilliant nice deep breaths left and right where you get that rotation last few seconds we've got 10 on the clock now 10 seconds touch those toes come on reach last few seconds 5 4 three two one and slowly stand up and think together perfect next i'm gonna do this is a great exercise for our glutes so our um buttocks glutes this part here so what we're gonna do all fours and we're gonna try and kick this leg up so bring it in kick it out so we're gonna do 35 seconds on this left leg so just lifting that left leg knee to the chest and kick up just go as hard as you can with it the aim is to try and drive obviously right up but if you're only going there that's fine just get that kick back just activate this left glue your left glutes having to work let's go and drive it up good you may want to think about activating your muscles like connecting with the muscle trying to use you know firing it up and strengthening it give it a reason to grow and get strong and well that's perfect so that's the end of that leg we're now going to switch sides we're now going to do it right good kick back so again uh hands and knees on the ground and from there we bring the knee up and then we kick back so you feel that right through here all right we've got another few seconds on the rest this is our templates we've got five more moves left for this it's a 15 minute workout let's go straight back in so take your time need some chest and drive up good drive that heel towards the ceiling so flat foot i'm going to start driving upwards that's it great little exercise this one so really think about squeezing that right glute to the chest and push up 10 seconds good get that breathing don't hold your breath really get that breathing and relax perfect good effort right we are now on to another set of jogging so up we get again let's bring our heart rate back up so it's going to be marching on the spot nice and fast or jogging whatever works for you really now let's try and get our heart and lungs working so elevate the heart rate five four three two one let's go it's a little bit quicker march in your knees up deep breaths one two one two one two or you could be jogging a little bit quicker but just keep going you've got 15 seconds left do a nice straight back straighten it back shoulders back chest up and pump those arms let's go come on nice high marches four seconds three two one and relax perfectly cover four more moves we've got star jumps next now obviously startups are quite explosive bit maybe too challenging you can make it easier by just stepping so sort of this is a modified version we step out hands up and left to right so model five star jumps off fancy here straight in with the jumpy ones three two one let's go step and step so nice big step out arms come up reach the hands together and repeat good that's it good guy let's get our hurry up let's lift it up let's really feel good i feel energized and just good for the mind it's so good for the mental health i believe that exercise is the gateway to a nice calm mind and it's just so good for our energy and our mood keep going last few seconds five four three two one and relax perfect recover we're now gonna go down into a kind of nice relaxing hip opening exercise so just gently lay down on the ground we're going to lay flat on our back and what we're going to try and do here is just basically hugging the knees we're going to bring one knee to the chest kick back knee to the chest kick back so we're going to just work on our hips now so just bring that knee in kick out bring that knee in feel that stretch good so you're kind of bringing it towards you and you actually if you carry your hand just pull it towards you it does feel like a pinching sensation but it's really just opening up that joint so open into the hips and good and again knee to the chest pull it towards you let's really improve the range of motion our hips we really don't want things to be tight and locked up we want to be nice moving nice and freely last one and relax perfect so the next one is a child's pose what we're going to try and do now open up our laps a little bit so on our knees in this position we're just going to come down sit into our heels pushing the hands of the ground so you're going to feel stretched with your lats here and shoulders push down and come up so come forwards inhale exhale push down starting up here sit back into your heels up sitting into the heels inhale exhale sit down inhale exhale gonna push those hands into the ground and again inhale exhale inhale and exhale push brilliant that's a lovely little move there a bit bit yogurty okay so the final one is going to be another lower body exercise what i want to do now again just fire those legs a little bit start to build a bit of strength we're just going to do some pulsing squats we're going to go down and we're going one two three and up okay so three little pulses so it's one two three and up off we go so pulse together one two three and stand and again one two three and stand little pulses one two three and stand so yeah i'm gonna go low on these just a tiny little pulse one two three and stand up and again same here come really strengthen these legs now three little pulses and stand up eight seconds okay here we go last set one more finish let's go down last little pulse [Music] ah we did it there you go 15 minutes we've moved our hips our quads our hamstrings we've opened up our shoulders our chest hopefully your heart rate was elevated you feel really good from that and that's what i want to remind you about that exercise isn't just about the physical benefits it's the mental health it's how we feel afterwards so i really hope you enjoyed that thanks for taking part um have a lovely day wherever you're in the world and i look forward to training you again soon take care and good luck
#Minute #Impact #Workout #SENIORS #Body #Coach
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This is great – just what I need, I’m 70.
Excellent video. JW is cheerful, encouraging and chatty. I am 89.
Easy peasy in Baton Rouge.
Joe Wicks 15min
Just discovered this work out. Thank you I am definitely out of breath now! Please can we have more of these.
You are a star and we so appreciate all you are doing. 😊 Jacky
Awesome Joe…many thanks…
Thank you Joe you are an angel you think of everyone, I really enjoyed the exercise xx
Thank you so much. I am 49 and use to do vigorous exercise until a back injury. You and your routine are the first that feel doable without feeling a lot of pain for me. I really appreciate this, thank you!
Thank you, Joe. I'm 83, have always been very supple, and have been doing your exercises since the Pandemic with the hope they will keep me remaining supple. I still do them every day and feel great afterwards. My grandchildren were doing them so I joined in with them. They thought it was a great joke! Again, many thanks.
Thanks, Joe, for making and sharing these low impact workouts. I started out using your 10-minute version–now I'm up to the 15-minute version and looking forward to staying with it for the long term. Maybe even going for the longer versions eventually. I'm grateful.
you either came for the workout or came for your password
I like to join u
I love your workouts. Keep on bringing them 😊
These workouts for Seniors are a lifesaver for me. I am 83, had chemo last year which affected my feet, so getting a pulse-up from walking is impossible. However with your encouragement I'm able to achieve this with your Seniors Programmes. Very many Thanks!
Excellent❤🎉
LOVED IT THANK YOU
Thanks Joe! I will be 60 in Dec & I luv these low impact exercises! 💗💗💗
I enjoyed this very much and hope to try it , unfortunately I have had two spinal operations in 7 months so it won’t be yet, my last one was just 5 weeks ago so I will save this for a bit later. I was wondering Joe if you had anything I could do now to get my strength back without causing me issues. 😀
Feb 2022 – Thanks so much for this Joe – appreciate your motivation and positivity – you are a breath of fresh air.
Thank you so much Joe. I started following you on December 30th & I must say I love it. I am 76 years young & every day I look forward doing your exercises. Sending you a big hug for keeping me motivated. Regards from London, Canada.
Great getting back into exercise exercises! Walk a lot but these re great for someone who spends far to much time working at the computer!
perfect for a tired day – thank you!
That was not for seniors I'm sorry but still worked tho
Dear Sir-thanks for all your hard work an encouragement-its certainly helps me. Just wish I could be more disciplined about it and my guitar playing-or lack of!
Thanks Jo. I have been doing your HIT workouts throughout the pandemic but have now had to go back to the low impact ones as I have tendonitis in my posterior tibialis so unable to jump or even squats currently. Very frustrating. You are so motivational and inspirational. Thank you for being there.
Just love all your seniors exercise routines do one everyday. Can we have more please?
Kansas 👍
I'm 61 and workout a lot .. and I'm adding arm work to it … Nice video
HI Joe, Thanks. I know I really need this (I'm 74) and I'm sure it will do me good. Last year I was regular in following one of your other videos and, again, they were good. I must take issue, though, with your claim that exercise makes you feel good, energised, happy, etc. It really doesn't for me. Puffed, pleased it's over, pleased I completed it, yes but energised and happy – no.
Awesome 😎
Thanks Joe, I was able to do your daily workouts during first lockdown and felt amazing. Work got in the way after that so I'm needing a way back in. This session is perfect, I'm 55 and feel energized after having just completed it. I can easily do 15 minutes as part of my morning routine! Thank you so much, you really are my hero! LOVE your podcast!!!!!
Do I need to do a warm up and cool down when doing your workouts?
Thank You. Joe I enjoy the excerise and help me with my Health.
Mradula.
I was so badly injured at age 18 that I had to give up distance running. I've lost mobility a number of times and have had to work hard to stay mobile and keep slim (very important with arthritis). I wish you didn't say these exercises are for the elderly as I cannot do regular aerobics, and was unable to do regular aerobics in my late teens, twenties, thirties and forties too so it isn't just an age thing. I have been able to dance sometimes as that is under my control unlike a class where you follow someone else's movements repetitively. It was depressing too, when the arthritis hit in my early 30s (the bad knee never got "better" and now I have two bad knees, a twisted spine and stiff shoulders) and I read up on it, and ALL the books only had photos of Seniors and didn't seem to acknowledge that some of us have it earlier in life due to extreme physical trauma (And yes I know people can be born with it before anyone comes up with that particular chestnut, but that doesn't help me or address the very violent and traumatic way in which I lost my athletic ability).
Nice little session! Thx Joe.