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20 minute Full Body Standing Strength Workout with Dumbbells | Seniors, Beginners
This 20 minute full body strength workout will build muscle in your arms, legs, back, and core. We use dumbbells with these standing exercises, but you can use anything with weight such as water bottles or cans. The goal is to use weight that is challenging for you.
The 7 exercises are done in 30-second intervals. Aim to do 8 to 12 repetitions during each interval. We do two rounds of the exercises.
✳️ Mini traditional squats
✳️ Rows
✳️ Mini sumo squats
✳️ Rows with a tricep kickback
✳️ Reverse lunges
✳️ Bicep curls
✳️ Wood Chops
This workout can be done at least twice a week on its own or with another yes2next workout.
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.
#beginnerworkout #seniorexercises #seniorfitness
[Music] hey there april of yestern x here with my mom michael hi we have a strength workout for you today hey we're going to do upper and lower body strength training oh okay now it's very important to build muscle part of any exercise program should have cardiovascular work but also strength training to build muscle as we get older you know we lose three to five percent of muscle um every decade and also your bone density decreases so it's very important to do strength training in addition to cardio work and it's important to actually lift weights that are challenging for you and one way to determine whether or not it's you know a weight is challenging like say for instance a bicep curl you know if you do bicep curl by the eighth rep if it feels challenging and that's probably pretty good weight for you it shouldn't be too easy okay okay all right so um uh this workout yeah this workout my mom's going to be using like two and three pound weights i've got a library here five eights and tens but i'm not gonna use tens for all of them right but but you know again i want to challenge my muscles okay all right and so um we're gonna be doing 30 seconds of of exercise and i want you to aim for eight to 12 reps within that amount of time really yes okay now if you can't do that you do it you can but you know build up to eight to twelve reps so if i do two that's pretty good if that's all you can do that's okay too okay maybe next time you'll do three okay all right okay and make sure that you have water handy uh it's important to stay hydrated and we're definitely gonna do a warm-up so we'll take a quick pause here and we'll do a warm-up on the other side all right let's just warm up by marching in place okay get the blood flowing yep before any type of exercise it's very important to warm the muscles up that's right that's right keep it going okay very nice oh my okay very good emojis yes you might notice some remnants from our one of our other videos there our bandanas he was he was flying with him playing with those funny ones but entertains him right yeah okay so let's do some side slips to the right good okay very nice yeah so this workout we're gonna be doing upper and lower body and also doing some core work at the end okay this is going to be a standing workout really no chair huh no cheating no cheating no cheating yeah but it is always there if you need to rest right okay all right march it out thank you okay very good now give me some shoulder rolls good you can either stop your feet or keep your feet moving good okay good reverse it very nice okay give me some big arm circles stop the feet alternate the arms good nice good work and great and just pull those elbows back shoulder blades together warming up the upper back okay relax the shoulders and breathe everyone okay very nice okay and let's march it out okay last thing we're going to do is just do some mini squats just mini squat any squat good just minis give me three more three good two and one and march it out okay good work on this warm-up take a quick break and we'll get started with the strength training get ready warm up okay so our first move is going to be mini squats okay so you're holding the holding the weights and your feet should be shoulder width apart slightly knees one way you do is sit your butt back like you're sitting in a chair and up so don't cave in and don't arch your back initial spine all right so here we go squat down and aim for eight to 12 reps here okay go slow this is two for me this is three might be good and four my goodness oh my goodness [Music] okay i'm at seven here he's counting good i'm at eight good nine oh hello and ten and rest okay good work all right very nice so our next move is going to be a pull back nose i'm going to lower my weights on this one so we're going to have our hands at 90 degrees here give our legs a rest okay okay now we're going to do is we're just going to pull our shoulder blades together and forward so it looks like this so pull your shoulder blades together for this basically a row i'm at two good i'm in three and breathe everybody feel breathe good don't stop miss this thigh and do what you can it starts to get heavy just rest good i'm at seven here good and eight get one more on you and nine and rest good work very nice work everyone next move for legs is mini mini sumo squats so you can use one weight or no weight but a really wide stance on this one okay super wide but the knees track over the toes the whole time okay i want you to stand up straight don't lean over okay so you just go down and up so you watch me here i'm just going straight down that's right little move really engaging your inner thighs your glutes got your hip muscles in here too yeah keep going ooh yes breathe everybody feel it yep head up straight okay good straight up and down knees track over toes everyone and rest very very nice good work good work okay our next move is a row and a tricep push back pull back so here we go so knees slightly bent hinge at the hips row kick it back into a tricep in and down okay okay here you go row kick it back in and down good hello he's very vocal today good boy okay this is four breathe five good six getting heavy mm-hmm this is seven good eight good and rest good work so going nice and slow is actually really really good i am going slow is really good okay so our next move is gonna be a reverse lunge holding the weights we're just basically stepping it back just like that alternating okay okay so here we go and we're on go step back good just hold those weights good set it back good work breathe slow [Music] good work yeah slow really engages the muscles here yeah breathe these stupid weights are starting to feel like ten feeling heavy oh no that's good though okay very good and rest very nice i'm going to pick up my eight pound weights for this next move okay for the bicep curl all right everybody knows those men right move so set yourself up really good posture right shoulders back and down yeah okay okay we're just going to pull them up good and down slow too good breathe breathe out and do that when your arms are down breathe out as you're pulling them up oh whenever you're exerting your muscle like this breathe out breathe in good that's right keep going very nice right i i hear you're building muscle already i could feel good and rest good work one weight down and i'm gonna try to pick up this 10 pound just 10 pounder to make things interesting all right okay this is for your core we're gonna do that wood chat move right okay let's basically shoulder to the hip yeah shoulder into the hip 30 seconds they'll go you keep your core straight or twist you twist okay so okay you can look over to your right and then look to your left right you're bringing that weight up to the shoulder and then you're bringing it to your hip so you should really feel your midsection engage here yeah and your cores your abs you know your obliques side muscles okay yeah keep going you're probably feeling this now and and rest really nice okay we got to do the other side okay okay so going to that left shoulder so just rest breathe breathe everybody just breathe stop breathing don't stop breathing is right we're on at five and here we go shoulder to the hip good and you know again slower the better it really engages your muscles yeah i can feel it breathe everyone good work yes keep going another 10 seconds here okay and breathe you're gonna get a nice break after this one okay just do one more set and and rest very nice weights down take a sip of water you really need it that's really good strength work like this workout can be done you know you need to do two strength training sessions a week you know to work your entire body really yeah okay so say you did like cardio one of our cardio workouts and you're like i need to do some strength you can add this one in or if you just want to do strength for one day do that too well since you see you you lose muscle yes i never i never knew that you know that yes you lose my yeah everybody everybody loses muscle if you don't work your muscles brain cells sooner if you don't use your brain i use the brain cells definitely use the brain cells right coordination that's right oh my goodness yeah i like how you're keeping your feet moving too during this rest period so we're gonna do one more round of all those exercises everyone okay okay so let's get ready to pick up our weights i'm gonna pick up some eight pounders for this i'm sticking with my two very good very proud of you so going back to that mini squat right this mini squat and no rounding of the back remember yeah good it doesn't have to go deep okay now if you want to amp things up here you can put them like this like oh what i'm doing here in front that requires a bit more strength i'll stick with this but just showing you what's possible here it's like a mini toilet move actually [Laughter] yeah it's like oh no i have to go no i don't [Music] each time i go to the toilet i'll think of this move good work okay and rest good work everyone i'm gonna put those weights down pick up some five pounders for this pullback move which is next okay that 90 degree remember all right and we're going to pull those shoulder blades together starting now go pull them together good two do you keep it back straight yes i don't bend over no bend no bending over yeah i want you standing up straight good posture just back back like this mom just straight back straight back oh good straight back good you should feel your shoulder blades coming together right yeah okay good that's what i want this is to help you have good posture postures everything yes and rest very nice you can choose to hold on to both weights or not we're going into that sumo yeah mini sumo squat very wide stance very wide stance feet apart feet apart feet apart toes out toes out toes out right and up straight straight and just go down knees to track over your toes knees tracking over toes don't go deep knees track over toes really push those knees out yeah push the knees out very gentle don't have to go deep on this one right okay real gentle just hold it hold the weight straight down yes that's right my knees are creaking oh then take it easy i don't want you to hurt your knees here got knee issues don't do this one okay breathe okay rest very nice good work really nice work nice job yeah going into that row with a tricep kickback everyone all right remember that one yep feet hip distance apart slight bend in the knees hinge at the hips okay and we are on here we go and back in and down good i'm not even counting my reps i'm just kind of going with the flow here it's just number three i'm counting four good we're going nice and slow which is great i'm glad you're counting good job well i could end up doing 20 of them and i wonder what's happening here like wow where'd i get these big muscles from and rest good work everyone okay very nice next one is that reverse lunge just hold the hold hold the weights at your sides here shoulders back and down really good posture ears shoulders hips in alignment right yeah don't forget that just step it back step back good step back good keep it going good head up good engage that core yeah very nice breathe everyone [Music] nice work really engaging your glutes your hamstrings here you think about it you don't ever do this kind of motion you're always moving forward right that's true so it's good to do this motion to strengthen those muscles too okay so very nice okay good work it's good to use muscles you don't think you have you know that's right i'm gonna pick up ten pounders for this bicep curl action that's right all right so you ready yep gotta really challenge muscles here okay okay just do as many as you can so here we go up and down good and i probably will even do less because these weights are challenging oh i bet good and i'm going to go slowly breathe up and down and breathe good work everyone looking strong watch that posture okay yeah very nice and breathe and rest good work nice one weight down we're going right into our last series of wood chops let's start with that right shoulder all right so just take a breather here everyone's looking really good and strong much have nice muscles and have good strong bones my muscles are holding me here you go shoulder hip see how i'm like twisting a little bit right yeah i'm like looking that way actual shoulders kind of turn so you really start to feel this in your mid section right yeah you do oh yeah saying the slower you go you really feel it so it's you're not letting momentum kind of carry you you're letting your muscles work so nice work breathe good work and very nice and rest we have to just do the other side and we're done all right okay building some muscle yeah that's good good work okay just a few more seconds and breathe it's nice to have these rest periods isn't it it's very nice going over to the left shoulder left shoulder right hip you don't see me complaining about rest periods she says oh no don't give me more respirators no thank you good work breathe yes strong core is important for any type of motion we do whether we're like you know reaching for something on a shelf sure yeah or like you said getting up from a toilet that's important too and rest okay weights down everyone good job just walking around and walking around getting out of a car very important very nice okay give me some shoulder rolls huh okay yeah good job good work that felt good yeah don't your arms feel like they're floating now yeah reverse it good very nice okay good job good job give me some side steps just loosen those legs up a little bit good nice work i want to do some diagonal side reaches here just [Music] stretch things out okay nice work good work [Music] okay nice let's stop the feet let's do that hamstring stretch because we did some good leg work always like to end with this stretch and legs need it okay work other side good work nice let's do that calf stretch you can do it against the wall mom if you want [Music] okay yep so knee over ankle great back leg straight heel down feel that nice stretch in that calf ah it's good for the ankles too okay other side sure sorry to show my backside and a nice backside it is it's you're working out good job all right arms and a t bring that arm across the chest you can go that way good breathe nice work arms into the other side nice work okay good work just give me a big reach to the side yep and other way [Music] give me three inhale exhales up with that clap at the top and down up [Applause] and down and one more flap at the top good lean to your right my short arms work those short arms work good good work today i might have stretched him out though today i think he got taller today and down all right hey excellent work on this yeah thank you straight dumbbell strength training workout yes yeah thank you for joining us if you like this video give it like share comment and subscribe to our channel we always appreciate you spending time with us and thank you so much so look forward to seeing you real soon and in the meantime keep moving and building muscle see you soon [Music]
#minute #Full #Body #Standing #Strength #Workout #Dumbbells #Seniors #Beginners
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found this today , ive been doing the exercises since January , thankyou for being here
This is my favorite weight lifting workout. 75 years and already after 4 weeks moving to some heavier weights.
Back again! Loving it!
So nice to see a channel with lovely, modest women. I can play this in front of my kids knowing woman won’t be dressed indecently and using sexual positions of exercise to get more views.
Very gentle & effective core strengthening 4 oldies
I’m so glad I found you both. I am a person that doesn’t look forward to workouts. Since I have found your YouTube videos I have been exercising regularly. I love the banter between you and your Mom. It sure helps me from being bored. Thank you for all your videos. 🥰
The time just flew by! Good stuff
Thanks!
You both are so much fun to work out with. I'm wondering how old your mother is? My mother does these exercises with me.
she is 90.
Great workout, thank you.
Day 17 of the 2025 30-Day Challenge complete! I used 3-lb. dumbbells for most of the exercises (doubling them on the Sumo Squats) and one 5-lb. dumbbell for the woodchops. I followed this up with one of your 5-minute HIIT workouts too!😀 (Tuesday, Feb. 25, 2025 [02-25-2025])
Fantastic!! Just came across ur video while iam looking for strengthening exercises. Loved the positive vibes, love you April and ur adorable mom❤Thank you so much🙏
If grandma can do it. We all can do it xoxoxoxo ❤❤❤
THANK YOU, April and Iko, for the strength training training videos you offer. I am 72 years old, and have been doing some yoga-based strength training as well as dynamic gentle yoga for a few years now. I love the gentle, respectful humour you both inject into the practice. It puts me in a space of warmth, kindness and love. The energy through each session lifts me so that I genuinely notice my breathing and what is going on in my body, hence it takes less and less effort in as we go along. It takes a lot to plan and do all these videos – I truly am so grateful for producing something so well-rounded, and something I look forward to doing. And since it is a special day, HAPPY ❤DAY!
This was great! Thanks!
You’re a part of my every day ❤
Thank you so kindly for this exercise routine. It was very doable for me and I enjoyed the camaraderie between you and your mother. Your mother's humor is so sweet. 🥰
Love the two of you..thank you 🇨🇦
❤
I am loving workouts with April and her Mom! I'm 74 and arthritic. I've had a few joints replaced and balance is a bit of an issue for me. I've done 3 or 4 different videos with April's guidance and I'm getting stronger every day. Thanks so much!
Back again for the 2025 Challenge! Love your cheeky mum's sense of humor <3 see you both again tomorrow ^_^
My kitty looks exactly like yours and he ALWAYS gets in the way when I’m working out with you. (Well I’m working out with my mom and you. I’m giving my motivation)
Wife started doing your workouts & got me started also, have really bad posture and have noticed a little improvement since I started, your workouts are very good and will keep watching. P. S. We both Love your Cat. Thank You. Greg
I’m doing this workout regularly – it’s great – thank you so much
Thank you for these. Do you also have videos focused muscle & balance needed stairs mobility and flexibility?? And or movements needed for typical care giving (pushing wheel chair picking some one up, bathing someone / back strength movements?
I was up to 10 and 12 pound weights with a program I was doing for 3 years. I had to quit for a couple of months and lost it all!! I’m your moms age. I’m starting back today and casting the exercise video to my tv!!!!
Thank you so much for my first workout of 2025. I’ll be 75 in 11 days
Your workout is really good. I'm 62 years old, and I want to stay fit to maintain my blood pressure and blood sugar, so I decided to try this for myself. Because health is wealth, I have to sweat out to have perfect physique.
This workout looks perfect for getting started with strength training. I appreciate the clear instructions and the focus on standing exercises, which are easier on the joints.
Your mom is so funny!! I love her!
Thank you so much. Ive been sedentary for 10+ years, 60 y/o and feel 35 i side. I appreciate the teaching about strength also. I need this so much, for healtb first and weight next. Thank you again❤
I have never lifted these dumb bell weights. I am 52 years old woman. What weight should I buy each dumbbell?
❤❤❤
Yall are adorable! ❤
Thank you did this. I am 48 will increase my weights gradually
Great job.
Thanks!
Really like this workout❤❤
It's been awhile since I did this one and I pulled out my weights today!
I love this workout. I'm 71 and love your kitty too! You two are so good together!
pls tell us how much weight U lift each time U carry DB. Is it 2.5KG?
Your mom's commentary is the sweetest!
Love this video. I really felt it working. It feels good afterwards.
Nice easy start. Will continue to add more excercises and bigger weights. Nice t get your mom out. How old is she?
27 y/o starting with this workout because I can't do the "beginner" workouts I see from other channels yet lol crying in sedentary life
I've been following your workouts for weeks now, and the results are fantastic!
Tks enjoyed doing the exer❤
I really like you work out thank you
Alhamdulillah sangat senang sekali bisa menemukan chanel ini, sy irang indonesia, tidak bisa berbahasa inggris, sy buka komentar, lalu buka terjahannya, umur saya 58 tahun , baru cari2 olahraga angkat beban bagi pemula dan orang tua , yang ada pamanasan dan pendinginannya. Terimakasih sekali miss april dan miss iko
Sangat bermanfaat , thankyou very much ❤❤❤❤
I'm not a senior, but a patient with Myasthenia Gravis. I used to work out a lot before being diagnosed with this disease. The past 2 years of recovery have been challenging, as I've struggled to find workouts that don't push me too hard or trigger my symptoms. High-intensity interval training (HIIT) hasn't been suitable for someone with my condition. This is my second week working out with you guys, and I'm hoping to see improvement in 6 months. Thank you so much!
Great workout! Would love more dumbbell workouts.