35 MINUTE ALL IN ONE WORKOUT AT HOME for Beginners | Cardio, Strength

35 MINUTE ALL IN ONE WORKOUT AT HOME for Beginners | Cardio, Strength



Lose weight, build muscle, and improve balance with our 35 minute All in One Workout at home for Beginners and Seniors that includes Cardio, Strength, Balance and Stretching exercises. The low impact cardio workout has six exercises in 30 second rounds, done twice.

The strength training section can be done with or without or weights (dumbbells, bottles, or cans).

00:00 Overview
01:09 Warm Up & Balance Work
10:42 Cardio Workout
22:13 Strength Training
30:08 Stretching/Cooldown Session

Want more full body workouts? Try our:
✳️ 40 minute All-in-One: https://bit.ly/3tfD5Fj
✳️ 20 Minute All-in-One:https://bit.ly/3O5qZqo
✳️ 10 Minute All-in-One: https://bit.ly/3DjxoMq

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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 #lowimpact #seniorworkout

[Music] hey there April Vesta next year with my mom AO and mochi he's awake he's awake today we have an all-in-one workout for you today we're going to be doing balance we're going to be doing cardio work doing strength training and stretching wow everything huh you ready for it you ready for it Mochi he looks like he's ready all right so um have a chair handy for stability in Cas you need it or if you want to take a rest I have the cou and a chair okay and for the strength portion we would love it if you could use some weights so water bottles cans something that's easy to hold we're using dumbbells we got two and three PB weights here and I'm using 5B weights here as well all right and definitely have water handy oh hello um have water handy because it's important to stay hydrated okay and make sure you clear the area if you have any loose rugs please tape them down we just want you to be safe okay any thoughts mom no let's get going here all right okay so we'll take a quick pause here and get started with our balance [Music] work all right let's just warm it up just a little bit before we get moving with our balance work it's important to warm up our muscles just a little bit just a little bit that's right and see mochi's getting warmed up too as you can see his favorite toy these days is a little uh string a string of all things like a shoelace he loves it yep absolutely loves it all right you can see how tall he's getting all right okay you be careful mommy come back here give me some nice little just side steps side steps yeah so you don't you don't have to like jump over he thinks it's a tail a long tail of something it's very funny right yeah Mouse has a very long tail that's right that's right okay let's March it out okay good job all right I'm doing some really compact side reaches here cuz I know you've got a little bit time little bit of space there okay up yes nice good okay oh we got a lot of space here okay very good keep it going looking good and two and one nice just March it out again all right nice little warm up before we get our bodies moving on this really fun allinone workout day okay so okay stop the feet please very good all right so our first move is just going to be um some knee UPS okay so you have the chair or countertop table handy in case you need it and what we're going to do is we're going to shift our weight on our left leg and all I want you to do is lift that knee up or lift the foot up off the ground okay lift it up I want you to hold it for count of 10 9 7 6 5 4 3 2 and 1 and rest okay now if you couldn't make it to 10 seconds no problem you do it as much as long as you can even it's it's one second and you put it down because you build up strength over time all right oh there he goes he just he just moved push the pillow down okay very good all right so you ready to do oh he's got the string here ready to do our next thing mom mhm okay all right here you go sweet boy okay all right let's shift it over to our right the other side right right yep shift it onto your left side okay knee over ankle let's lift it up hold it for 10 nine good eight 7 6 5 4 3 2 and one and rest everyone balance oh do you feel that you feel it in your standing leg right working all these muscles here you need to work on balance okay really nice work everybody okay okay let's go do it we're do that again okay ready we're going to shift over to our left side knee or ankle just lift that leg up okayy and as you get stronger you know you can start to do things with your hands sure right sure right for more challenge or even close your eyes but we're not going to go there right now we're not going to do that another five seconds five four three two and one rest nice work everybody nice work Mochi okay all right ready to go that other side I'm trying okay here we go shift it over to that right leg knee up and it holds good job everybody oh yes just holding it there yes you can do more challenge here oh now you're really showing off I can see you I'm just using my fingers hold on that's good that's very good you you want to get to a point where maybe maybe for 2 seconds you don't even hold on okay and down really nice work everybody okay good good good work now okay next move we're just going to do some toe Taps okay so let's start on we're going to start on you know put the weight on our left side here okay and what I want you to do is to just tap it Forward bring it in tap it to the side bring it in tap it back and bring it in okay that's the move so forward and back side back back and back okay good okay again forward in side in back in give me two more sets forward in back side back side back and back and in and rest one more okay probably feeling it now in that leg on the other leg this side and back and rest woo okay everyone nice job okay now we got to shift over are you okay over with the thing over there cuz we're going to shift over to our right side okay okay we're going to go toe forward in to the side in to the back and in that's one forward this is side breathe everyone back and in this is forward and side nice back and in two more sets forward good side back and in you're feeling this in there your leg huh forward in side in back and rest oo March that out loosen those legs up everybody okay really nice work okay so really working your feet if you feel that you feeling your your feet your calves you know everywhere all right our next move is just going to be heel raises so this is what going to look like if you're St if you're not using anything I just want you to go up on your toe the balls of your feet and just hold okay hold it 10 9 8 7 6 5 4 3 2 1 down oo did you feel that you did that without holding on it's very good really good but you can hold on with one or two hands or fingertips whatever you need to do okay that's right don't feel bad about using it no you start you start wherever you are and it's all about just building up gradually maybe do it for 1 second one day do it to 2 seconds the next day okay so here we go we're going to go for 10 let okay balls of your feet and up so look at this I got my arms up just like a ballerina my weight is between is on the balls of my feet like between my first and second toe if you can even imagine that okay 5 4 3 2 and one and down heels down everyone that's tough oh yes I felt that yeah okay yeah give a nice little just move it around side steps all right very good I'm going to try that one more time okay okay okay I'm going to do it on the side so you can kind of see me here okay cu no you notice my posture is just ears shoulders hips all in alignment right watch this okay here we go let's lift the heels up up 10 9 8 good 7 6 5 4 3 2 one one nice job okay let's like March those feet out a little bit really good work okay our last move is is a yoga move okay and we have shoes on but you can do this one without without shoes okay you can actually do these these bounce moves without shoes if you want to okay so here here we go so I'm going to shift my weight on to my left side and for beginners I just want you to just turn your knee out so your heel is basically at your ankle just like that Mom that's a modified tree pose okay and this is the balance move this is the hold now more Advanced you can bring that knee up so you see my foot is at my my knee level or if you're really Advanced you bring that thing into your thigh like this okay a little harder with shoes but I just want to show you that you can do this without this is a yoga move okay and excellent for just balancing shoes will help support your feet well when you when you're pulling it into your leg it's you're having a shoe on your leg it's you know t Okay so let's give this a try all right so I'm shifting over to my left side and you do whatever version is right for you I'm going to bring mine actually since I'm wearing shoes to my my knee level and I'm just going to hold here for 10 n breathe everyone eight 7 6 5 being tall Four 3 2 1 rest very nice you still have the balance that's for sure you do you feel it just just even turning your knee out right okay so we're going to do on the other side now and usually one leg or one side is weaker than the other and you can start with your weak side if you want because at least you get that out of the way okay so again modify ankle knee or thigh whatever you want okay and my left side is actually uh my weaker side you're seeing it on your right but my my left side's weaker so let's go 10 nine good eight seven breathe 6 5 4 3 2 and one and rest now for me if I'm observing my body I feel little Shake in my feet you know feel my legs a little Wily but that's that's really actually good you want to you're challenging your your body to stabilize okay so let's try one more time on this on your your um your right side okay so here we go I'm going to bring it up I'm going to bring mine all the way up 10 9 good eight think tall six 5 breathe Four 3 2 one and rest wow excellent work on this balance bance bance exercises everybody all right take a quick pause here get some water take a break we're going to get started with our cardio work [Music] next all right we're going to get started with our cardio section here all right okay let's get moving yes we've got six exercises 30 second rounds all right and we're going to do all six and then we're going to do it once then we're going to do it twice okay okay so our first move is just basically going to be one leg and one arm pull so AR and pull okay just pull it like that okay that's the move okay and we're beond now pull it there you go pull yep yeah and pull pull down and pull down pull it down good pull it down yeah pull down up down up down good and and breathe everybody and Pull and pull very nice it's a different move yeah just want you give you work your body into different ways pull and pull breathe just a few more seconds and woo rest rest for 25 okay March it out you're actually going to get some steps in here oh I didn't take my C oh I come that's right want to look at your your steps right now just look at them let's see where you are steps you're 30 3073 okay very good March it out okay next move just step back with big arm arm circles okay I'm going to give you some space here yeah set back with big arm circles yeah okay so it looks like this yeah good and you can make your circles bigger smaller however you want unfortunately we have a little Mochi there I was going to move the chair but as you can see he looks pretty comfortable like the balance and wanted to see what we're doing in the next portion that's right hey and and rest everyone good work all right nice work all right next one is going to be step out with one arm up this is an opposite arm opposite leg move uhoh uhoh gra s get working here I'm going to step it out on the right with the left arm up okay that's what it's going to look like it's going to look like this up and up oh you got it first try awesome okay here we go we're on for 30 all right nice everyone breathe don't forget to breathe yeah please forget to breathe get that oxygen in carbon dioxide out yeah go at your own pace mhm yep you don't have to go at our Pace you can go faster my pace is Turtle Pace or slower I like turtle PL pace and keep it going and ooh yes and here we go and rest okay nice work hey keep those feet moving you want to get your steps in get my feet moving okay you okay yeah okay okay real good next one's kind of a little fun little move okay it's um a a step out step what we did arm up okay it's going to 1 two three and a clap so it looks like this one two 3 and clap and clap okay here we go so start with your right one 2 3 and clap one two and clap and clap good nice so you're kind of like alternating feet here just imagine if you're like walking down the street you can do this I'm doing my one two three clap walk you're like wow that person's Got Rhythm and clap going down the aisle is a store that's right and clap good and clap and rest ooh yeah nice yeah we can like you can even travel with that move in other words okay all right breathe everyone now this one next one be a double arm okay so I want your arms and like go poost move okay CU it kind of looks like this I watched like Up and Up Up and Up okay so the arms go up okay ready ready M it goes up and up switch up and up and switch Yeah I'm giving you some nice little fan here yeah I know I'm feeling some wind you feeling it yep got 90° weather here always nice to have some air circulation breathe you're feeling this in your shoulders in your arms but we're causing that lower body to move you know so you get some coordination in there too okay really nice everyone okay breathe it out this is number six and then we do that round one more time okay okay so next move is is basically I want you to weight chip so it's basically step it step it step it and up okay step and step step and up good on and on good step step step arms up step good step step arms up good step it step it step it arms up step step just step arms up there you go it's coordination arms up oh step oh here we go we're going mix up here step step step arms up step step step okay very good I was getting my coordination off there so I think I'm throwing you off B no that's okay that's okay it's all about just keeping moving so okay very nice good work on that first round want to take a sip of water please do okay it's okay now we're going into that remember that one leg leg and the arm pole same same looks looks like this mom mhm yeah okay and we're on let's do it step it and pull step it just like you're on a bus you're pulling that that line remember on buses they got little that little wire you want to get off you want to get off you're going to pull it pull down pull it I don't think they have those anymore because I think they got buttons on buses now probably everybody gets their own remote or something yeah I remember you had to definitely pull that little line have a little button on your seat or something now and rest really nice work everyone good job okay so we're getting our steps in you did some balance work doing a cardio really really good okay we're doing that step back with the big arm circles okay okay so we got another 10 seconds just keep your feet moving you can rest if you want take a sip of water we love it if you could keep your feet moving it's always nice to keep moving okay really good okay here we go we're going to step it back Big Arm circles good if you want to do single arms you can do that too and you don't have to do big arm circles you just do what you need to do but I just want you to engage your legs in the back there that's your hold your posterior chain there okay and Get These Arms moving back yeah a lot of us are sitting either watching TV or at the computer all day I want you open up your chest here this is what's going on good okay and breathe oo you probably feel feel this in your arms and shoulders yeah okay and rest woohoo nice work last time you saw that done thank goodness that's that's done okay take a deep breath breathe in inhale and exhale yes this is your time to bring it down okay really really nice okay we're doing that step out to the side with one arm up so step out and step out okay opposite arm opposite leg good on for 30 good you want to ramp this up go ahead okay yeah hey if you can do it that's great absolutely absolutely breathe everyone I like this one this is engages both sides of your brain oh my goodness you're a kidding your legs your legs your arms up body and believe it or not you're working your core the heart is pumping that's right you get those arms above your head it really makes your heart work okay nice work everyone good good work okay we're going to do our little walkie dance move next okay okay breathe everyone take a deep breath and rest okay nice work I didn't mention this but this could be done as a hit workout in other words you really ramp up your your activity that's a good idea in the in the intervals everyone loves taking a hit that's right okay here we go right step step step and clap and clap good let's go right left right and clap left right and clap right so if I'm walking I'm doing it you can do it back and forth if you want right yeah mhm like a dance move yeah you can do it diagonal mhm and right and breathe and breathe good very nice everyone good job and Resto yes nice nice work okay take a breath and exhale okay nice work inhale and exhale keep it going love that you're getting your heart rate up here it's getting up there okay we're doing that Dey yeah good two steps right with the arms up creating fan [Music] right so yeah you know we're standing on one leg here pushing that leg out yeah you know what we're doing right we're working on our balance balance and coordination I need work on both well you're doing great slow it down a little bit slow good and slow you know sometimes you have a tendency to speed things up right oh yeah and you know what that's not a bad thing that's okay and brief I want to just kind of keep it at a steady Pace ooo I felt that in my like my pecs okay this is our last move can you believe that thank goodness that's all right last cardio move good job everyone okay so we're doing that right left right and up right left right and up okay okay that's what that looks like those arms go up on the one two three and up okay here we go so starting with the right right left right and clap left right left and clap good right and clap good clap see like you can be searching for like flies doing this one by the way my mom caught a fly in the house right yeah and it was on the verge of being smashed uh-oh but I felt so sorry for it it was so tiny so I was able to catch it and let it go outside a I did my good deed you you did you did yeah good job so teeny there's a little teeny fly right you let you freed it he's out there somewhere there probably come back in next mon very nice all right really nice work on this cardio portion everyone okay take a deep breath give me inhale exhale inhale and exhale all right we'll take a pause here and get started with our strength work next all right nice job have some water all right so let's get into our strength portion of this workout all right so let's just pick up one weight right now okay just one I got a 5B dub Bell here all right and Mom you may want to hold on oh hello he wants to play may want to hold on to the side you're going to hold it in your yeah in that hand right may want to hold on to your chair or table and all we're going to do is we're shift our weight to our our standing leg here and we're just going to lift our knee up and down put that weight on your on your upper thigh above your knee okay you're just going to go up and down up and down oh boy he's getting his workout oh the nails need to be true I'm not my hand there give me five more this is five good and four breathe High three good two and give me one more and one o you probably felt that resistance well hello good boy yes okay very nice okay so we're going to go now shift over to the other side okay mom okay so I'm shifting over you're shifting over to your right side knee over ankle if you're holding on to something that's great okay just putting that weight on the knee and up little bit of resistance on this knee up okay good that's two this three uh-oh four wow wow five we got five more little dude six good this is seven nice he says isn't this over yet eight good I've been very patient here nine and 10 really nice everyone okay rest take a breather okay just breathe that that was pretty intense okay really nice nice okay now next thing we're going to do we're going to pick up the other weight can you pick up the other weight okay pick up the other weight okay now we did in our balance portion we did the the heel raises but we did holds this time I I want you to kind of do them in repetition mode okay so check your posture my feet are shoulder width apart or hip withth hip width apart actually right here okay and I just want you to go up on your heels up and down okay up and down and we're using this these weights to give us a little bit more resistance you don't need to use weights okay you can do this without weights that's fine okay and you can even hold on to uh the chair if you need to actually the weights are holding me down oh that's they're giving you more weight in other words you're you got to lift more weight that's why we're doing this so I want you to do five more from here okay this is five good I feeling this in your calves four breathe and three very nice this is two and one good work everyone okay nice nice nice work okay weights down for now okay you can put them on the chair now Mom so you don't have to have to like I'll the floor okay good I like how you bend your knees to to put that down really good all right so for you I want you to hold chair we're going to do some mini squats okay mini squats so feet shoulder width apart okay side Bend and knees just sit your butt back sit it back and up sit it back and up good keep the back straight see my back good and up good back and up just mini mini mini mini don't have to go deep this is five good give me five more this good for your glutes this is five yes it is glutes Char the hamstrings oh my hamstrings yes trying to work on good this is two give me one more and one you're working on your flat butt yeah okay I bought suspenders the the day they didn't work no why is that I think you're wrong suspenders proba that's another story that's another story yeah we'll get into it next time okay all right well nice work on that lower body work okay so here we're going to we're going to do pick up our our weights this time okay pick them up breathe if you need to take a sip of water please do that too okay all right so our feet are about shoulder width apart yeah check that posture okay tighten that core pull it in okay I want you to bring the weights up to your shoulder level and go alternating up and down oh you're doing double I'm doing alternating up right okay and left okay yep you're going left good and right good and right good let's do 10 on each side from here this is 10 breathe and 10 good Nine and Nine breathe out as you push up eight eight 7 and seven good work six and six mhm five five good this is four and four oh just three more sets three and three are you sure about that counting two two there one more set one and and one now rest oh yes oh yes okay breathe take a sip of water those are pretty intense okay really nice work okay take a breath take a breath okay this time I'm going to go this way so that you can do your thing we're going to do just side lifts okay so you can bend bend your elbows slightly okay okay tight core head up yeah and just bring it up to shoulder level and down yeah you see your my my arm it's not a punch out it's a just lifting it up and down see how my mom mom I'm doing this like this see how that yeah up and down yeah this goes up and then down up and then down not a punch up up there you go so it's up and down good yep good give me five more sets for this is five and five good job four and four breathe everyone three and three woohoo two getting heavy here and two just give me one more one and one oh yes rest H working this upper arm here okay really really nice in your shoulder breathe breathe breathe okay now this take a sip water breathe okay next one we're going to hold our our weights at 90° here okay now you're really going to have to fight your body from moving back and forth okay now I'm going to do it single arms okay we're going to like you're serving something serve and serve okay serve and serve oh yes you are engaging your arms but you're also engaging your core on this move yeah if you can feel that feel it mhm cuz you're like fighting yeah to keep your midsection stable here yeah okay okay good give me five more on each side five and five good this is four and four nice working your arms three oh yes and three good two these are only two PS two one more one and one and rest everyone really nice work okay weights down weights down good good good work excellent work on this strength portion okay this is an all-in-one workout there a lot lot going on here today so nice job take take a breather get some water take a quick pause here and get into our stretching section yes you almost made it to the end okay see you in a bit nice work everybody so let's cool it down and get into some nice gentle stretching okay so we're going to do sitting now yeah oh yes as you notice as you notice I'm not standing good for you yes the and all these stretches can be done in a chair so you and enjoy okay you enjoy okay we're going to do some stretches that have have some longer holes and then shorter holes okay so our first move let's just go in and out I mean inhale exhale inhale and exhale good inhale and exhale and one more inhale and exhale great nice okay so our first move is just we're just going to put our arms up okay if you can get your arms like by your ears that's great if you can only do it here that's fine too but I want you to hold this for a good spell okay going to hold this for count of 20 okay and breathe everyone okay nice take a breath inhale and exhale deeply good give me another 10 here for count of 10 10 8 seven good six five breathe four three two and one and rest okay very very nice nice stretch in those arms and shoulders you did a lot of work there today okay so next stretch we're just going to bring our arms back this time okay just bring them back yeah open up the these pecs chest muscles you don't did work on your shoulders today breathe inhale and exhale that's nice inhale exhale hold hold hold shoulders relaxed face relax everything relax pull it back and another 5 Seconds here five 4 3 two and one and relax really nice everybody okay take a breath and exhale okay let's stretch out these feet give me a little point and flex with the feet if you can't do that that's fine I just want you to loosen up these ankles okay little circles good job okay and other side point and flex okay good little circles good very nice okay our next move is we're going to kick out one leg you want to kick out your your left leg there okay very nice stretch it out and then let's bring that left arm up up a give me a nice stretch so we're stretching out lower body and the upper body breathe everyone just hold it here just hold breathe three more counts two and three and come back to Center really nice okay woo take a breath very nice okay let's do the other side kick the other leg straight out to the side I want this one straight okay straight leg inner thigh bring that arm above the head okay nice good work oh hello hello my friend would you like to stretch with us stretch okay good boy good boy let's stretch okay breathe he's getting hungry he's getting hungry he's like enough working out okay breathe very vocal and and relax relax really nice okay good work okay okay now why didn't your widen your stance here yeah that's right put you can put your hands on your thighs above your knees what I want you to do is just dip your shoulder in good and come back to Center and dip it in and Center working our shoulder but our back this feels pretty good and back and just give me one more set and yes look over Center look over and center and come up very nice okay take a breath and exhale relax okay so you can sit back in your chair a little bit mom yeah I'm going to do a standing C we're going to do a cat Cow so looks like this okay so we're going to Exhale and round our back okay and then we're going to inhale and Arch our back okay and inhale arch your back look up good give me two more inhale round your back okay and exhale good actually have feel those mixed up so it's exhale as you round your back and inhale as you are okay very nice okay good job everyone rest relax you probably feel yourself a little sweaty too just coming down from all that strength training and cardio work okay sitting your chair standing just give me some nice gentle head tilts oh that feel should feel really good okay and center and other side oh yes and Center give me one more set inhale good and center and to your right and Center very nice now look to your left I want you to look to your left okay stretch out these neck muscles here and Center look to your right and Center one more time to your left Center and right and Center all right good inhale we're going to do some shoulder rolls back to the back one two good three and four reverse it one two good three and four and let's close out this stretching session with three inhale exhale up and exhale inhale and exhale give me that in inhale with the clap at the top inside out hands stretch it to your right focus and center and other side oh oh and Center okay ready take a nap come on down yes you deserve a nap excellent work today on this all-in-one workout so proud of you all right so thank you so much for joining us it's always a pleasure to help you get stronger and keep healthy all right so um if you like this video please give a like share comment and subscribe to our Channel we always appreciate spending time with you and so look forward to seeing you real soon and in the meantime keep moving see you soon [Music]

#MINUTE #WORKOUT #HOME #Beginners #Cardio #Strength

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