20 Minute Total Body Standing Strength Workout for Seniors & Beginners

20 Minute Total Body Standing Strength Workout for Seniors & Beginners



Welcome to this full body strength routine that focuses on building muscle mass and strength in just 20 minutes. Make the workout your own by using weights that are appropriate for you and going at your own pace. All exercises are set to a 45 second timer with a 15 second rest period. All exercises are also osteoporosis friendly and performed in a standing position.
After a quick warm up we will perform 10 exercises 2 times through. The exercises alternate between upper body and lower body. Finally, we will finish with a few standing stretches.
Thanks for working out with me, please let me know in the comments how you liked this workout. 😀

I'm using a set of 5 pound (2.25Kg) hand weights

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hi and thanks for joining me for this total body 
20 minute strength training workout all exercises are in a standing position we'll be doing 10 moves 
45 seconds on 15 seconds rest twice through I'll be using a set of 5 lb dumbbells as always start 
lighter work your way up as you get stronger you can also have a chair nearby if you need some help 
with some balance work or for one modification all moves are also osteoporosis friendly so 
we're going to get started with a quick warm up feet underneath the hips hands on top of the 
hips and just circle those hips around so big circles really going to pack a lot into 
this workout let's reverse quick warm up 20 minutes quick cool down one more time Circle left and circle right let's bring the left knee up and 
then big step back stretching that calf muscle lift stretch back we can also add 
Arms Reach knee up and reach War more like this two and one and switch sides 
knee up stretch back knee and stretch for four 3 2 and one feet underneath 
those hips again let's sit the hips back weight in the heels into a squat position come on up big 
circles with the Arms Reach forward hips back big circle four more like this and one more hands back on the hips 
for now I'm going give me some hamstring curls so Shifting the weight from leg to 
leg and kicking your heel up towards your butt knee stays pointed down towards the floor 
let's add the arms big claps open and [Music] close really stretch the chest 
and then squeeze the chest let's go four three two and one last move for our 
warm-up take the feet a bit wider hands behind the head core engaged and then we're hinging forward 
from the hips feel a beautiful stretch in the back of the legs we come down and left straight 
spine here so try not to round the back [Music] only going as low as you are comfortable how about three 2 and last one shake it out maybe do a couple 
wrist circles we're going to grab our weights I'm going to show you our first move we also 
alternate one move for the lower body one move for the upper body feet underneath those hips 
maybe a little bit wider we're simply going to alternate twisting punching to the side let's 
start that timer 45 seconds you go at your own pace I like to Exhale on the hardest part 
of the movement which for this one is that punch as we go to the side take your hips 
with you and I like to come up on that toe it's a great workout for our core as well here okay take a quick break I'll show you 
the next move we are taking again a large step out toes to the corners a 
sumo squat holding the weights at our chest we lean small little lunge to 
one side then the other side here we go and our torso is upright here so 
we are not hinged forward again think about putting the weight towards the 
back of your foot and the heels you should be able to wiggle those 
Toes that takes pressure off the knees this is a great exercise 
for the quads and our inner thighs [Music] nice job feet underneath those 
hips we're going to start the arms in a low V bicep curl in up to the shoulders 
elbows come up high V then elbows back down low V bicep curl elbows up high 
V back in elbows down it's like we have Little Wings flapping our wings 
here working the shoulders and the biceps again you do you if you need 
to keep this High V more of like a medium level V or out to the side that's great too okay next we're going into a hinge forward lunge 
with a hamstring curl check out the modification box if you need some assistance you can drop the 
weights as well we drop down going to start this side into our lunge come up hamstring curl down 
and LIF hamstring curl again a l of medication for balance purposes you're holding on to 
the chair and you can use one weight or no weights keep your tummy in with a 
straight spine and again a slight hinge forward heel towards that bum extend back out go let your own own pace okay next 
round we'll do the other side coming into what I like to call bicycle arm again 
we're hinged forward you can still hold on to your chair if you like we bicep curl 
up straight to the back slowly lower down so we're making a circle here bicep 
curl lift the elbow straighten slowly lower and for this round we're going to be 
all on one side we'll switch it second time through try not to open up your hips 
or your shoulders keep everything square and breathe all right shake that out going back 
to the legs we're alternating with a calf raise arms are just at our 
sides lift the heels we come down into a curtsy lunge alternating 
sides here we go calf raise cross behind Center and just crossing behind with a 
little Bend is great too or again for balance purposes if you want to hold 
onto the chair lift and lower slow and controlled relax your upper body 
come on back to it in a few seconds okay we're going to do a front raise with a 
bicep curl keeping the arms High lower down side raise bicep curl lower down make 
this movement its own the tendency is to want to come up and go right into it fully 
lengthen then lower bring them up then curl then lower again make the movements separate 
otherwise you're cheating I know all the tricks is your tummy in 
slight Bend in those knees as well and even though we're working the shoulders I want you to think of keeping them 
down and relaxed away from the ears and release nice job all right next going back 
working on with quads we're going to step forward almost like a stomp with one leg and then I really 
want you to push back and that's it we just stomp forward push back so it's not a full lunge I 
want you have a little bit of impact and then Focus really on the push back forward and push 
off working on our power here forward push back back still a low impact move but we are making a little bit of impact on the ground which 
is great for our joints and bone density okay next we are going alternating front and 
back come back to center with a fly and then other side Center and fly I will turn side 
hinged forward Tummy in front and back and fly try to just look a few feet in front 
of you so your neck is UN line with the spine and arms are just going as high as you are comfortable keep breathing really squeeze 
those shoulder plats together shake it out last move we have a staggered squat 
so one foot forward up on the toe on the back foot and we're coming down weights at our side and come 
back up we're not hinged forward really it's like we're bending down to pick something up off the 
floor and we're going to switch sides halfway through most of that weight is in your front foot 
so really drive away from the floor as you push up and let's switch other foot 
back up on the toe we come down and lift nice job guys we're already 
halfway through so we're about to repeat all these movements and do 
the other side for those two okay you remember we started with the punching to 
the side take a deep breath maybe grab some water Tummy in here we go punch side if you wanted a little more 
cardio you could speed this up but always keep the good form 
probably depends what size weights you have keep a bend in those knees okay coming into that Sumo so again feet as wide 
as you comfortably can let's hold the weights at our chest we come down knees out to the side and 
we alternate again with that side lunge here we go straight spine here no hinge forward like if I backed up to my wall here 
I would slide straight down straight up can you bend a little bit 
further I know you're warmed up push away all right let's go back to our low VES and 
high VES out to the side curl in elbows up start low hold them out 
relax the shoulders bicep curl flip extend back in elbows 
down out and in lift up and in good job keep breathing 10 more seconds okay back to our hinged lunge chair there if you 
need it weights [Music] down stepping back with one foot on the back toe lunge hamstring curl and 
this one we are keeping a slight hinge forward [Music] breathe this is a challenging [Music] move really forces us to work on our balance balance is super helpful when you 
pull that tummy in belly button to the spine done with that one okay next back to 
other side bicycle arm so keeping that staggered stance we kind of scoop it up to 
a bicep curl elbow up extend it slowly lower down we're working the bicep the 
tricep the shoulder and a little bit of that back told you we're were going 
to squeeze a lot into this quick 20 minute workout and again keep your shoulders Square [Music] and relax now we come to our calf raise with 
our cross behind or all the way into that curtsy let's go lift and curtsy really working our glute 
and thigh muscles again here and relax coming back to our front raise 
bicep curl side raise bicep curl okay let's do this here we go front raise Tummy in 
soft Bend in the knees and maybe a little pelv tuck too that helps really keep that core 
activated takes the pressure off the lower back and again reminder to 
make this two movements not one try not to use that momentum here excellent work we are back to our front Stomps 
with our pushbacks weights can be at our sides or you can hold them in front I think I'll hold them 
in front for this round let's go stop push back again emphasis here on the push back 
keeping your whole foot on the ground and push almost there then just two more moves nice work we're coming back to our front 
and back straight arm lifts with the fly in between hinge forward at the hips Tummy in at your own pace again I 
want you just gazing in front of your feet or towards the end of your 
mat try not to look up at the screen so you're just alternating front and back 
straight arm raise with that fly squeezing the back muscles keeping the tummy in and the 
spine straight is that enough to think about all right guys last one coming back to 
that staggered squat One Foot In Front of the other doesn't matter which foot 
stepping back on the toe with that back leg we Bend both knees like we're 
reaching down and picking something up the wider your legs are the more stability you will have so if you feel a little shaky 
you can always widen that stance let's switch and down and lift straight 
spine 10 more seconds and we're done nice work weights down we are just 
going to do a few quick stretches and I will link more down below if 
you would like some more so feet wide inhale bend the knees arms come 
up and exhale down lower that heart rate it's not a cardio workout but boy 
did our heart rates get up one more time inhale and exhale take those feet 
a little bit wider toes to the corners little lunge to the side 
feeling the stretch in the inner thigh hold here lace the fingertips together 
and push out as we come back to Center lift up overhead really reaching tall tuck 
that pelvis and and lower down let's lunge to the Right add in the arms push 
out towards me if that's comfortable to you as we push up off that leg arms come 
up again big reach up let's release the fingers and then crisscross the arms so 
fingertips on the opposite shoulder if they reach nice tricep stretch here 
continue to grow tall open up those elbows release it out to the side big 
hug shoulders come down shoulder stretch gets in the triceps to you a little 
bit and out to the side and other side and and really sit down bring 
those legs closer together one foot forward toe to the ceiling sit back with 
those hips beautiful hamstring stretch [Music] here and let's switch the other side good inhale exhale and then finally hold on to your chair 
or a wall if you can we're going to reach back and grab maybe your pant leg sock 
foot knees matching each other for a quad stretch and then try not to be back 
here try to tuck that pelvis again this will look different for everybody you 
can also use a strap if that helps big inhale and exhale and other side again grab on whatever you can add to those knees tuck that pelvis 
again if you want more stretching or some standing ABS I will link those down 
below as always thank you for joining me big inhale and exhale thanks for working 
out with me and we'll see you next time f

#Minute #Total #Body #Standing #Strength #Workout #Seniors #Beginners

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