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DAY 5: 10 Minute Strength Workout for Seniors, Beginners
Day 5 of our 7-Day Challenge is a 10 Minute Strength Workout for Seniors and Beginners, the second strength workout this week to build muscle. We added this workout to help you get into the habit of doing at least two muscle-building workouts a week as recommended by the U.S. Department of Health and Human Services.
While this workout can be done without weights, we encourage you to use two weights that are challenging for you, such as water bottles, cans, or dumbbells.
This beginner strength training video consists of 5 exercises each done twice for 30 seconds with 20 seconds of active rest.
Here are the exercises:
✳️ Chair standup (Sit to stand) or Squat
✳️ One leg lift and hold with arm up
✳️ One weight twist
✳️ Row and tricep kickback
✳️ Heel touch with single are overhead shoulder press
00:00 Introduction
01:03 Warm Up
02:33 Exercise Set 1
06:36 Exercise Set 2
10:42 Cooldown
Ready for more strength training? Check out our library of senior workouts at home: https://yes2next.com/free-workout-videos/#strength
yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Say “yes” 2 your next steps to fitness and joy.
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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 #seniorworkout #seniorfitness
[Music] foreign [Music] hey there April of yes to next year with my mom Ico hey welcome to day five of the seven day 10 minute workout series you're doing a great job okay excellent work all right so today we're gonna do our second round of strength training for the week okay build some muscle very important um five moves again 30 second rounds 20 seconds of rest okay we'll do that do each do each round twice okay all right okay um equipment wise um you can use weights we're using dumbbells but you can use water bottles or cans or if you're just starting out don't worry so you don't have to use waste at all just give me some nice fists engage these muscles okay get ready get used to the movement and add weights when you're ready all right again my mom's going to be doing this one in the chair I'll be doing it standing and Mom any thoughts on strength training no let's go we got to build muscle that's right all right so we'll take a quick pause here and get started hey man want to have a seat thank you all right take a walk to your seat all right we're just going to warm things up okay again it's very important get these muscles moving wake them up get the blood flowing get that heart rate up yeah get going get ready for movement so and also to help prevent Falls okay all right give me some nice side steps or you can just step it out good that's nice good breathe very nice yes we'll be doing you know full body upper and lower body so strength training on this one all right it's okay very nice stop the feet let's give me those nice shoulder rolls back back muscles shoulders wow good job breathe inhale and exhale and reverse and X work all right give me some nice big reaches up up up get it across the chest here cross and cross and cross very nice give me some heel touches forward breathe good job and nice little marches oh wow Mom you're sprinting it out good job fast speed that's right all right we'll take a quick pause here and get started with our workout all right so our first exercise is going to be the chair stand up or sit the stand okay or if you're with me standing we're just basically gonna do a squat okay so you want your feet to be hip distance apart okay cross your hands from your chest and you're going to stand it up good and sit down breathe everybody stand up and sit down keep that back straight okay and up and down okay this is what it looks like you're squatting with me very nice okay you were sitting that butt back just like you're sitting in a chair yeah okay hands down go slowly up push it in the toilet all right that's right it's a very useful exercise you know what I'm saying you guys have good muscles up okay very nice that's right breathe yeah you got to build those glute muscles is right yeah okay all right so our next move is just going to be a a one leg hold okay so if you're standing if you're seated you can sit back in the chair mom a little bit all I want you to do if you're saying you can hold on to something is just to lift that one leg up and hold and down okay you're gonna do one two three hold and down breathe everyone great this is great for balance yeah really and down I'm sitting on the chair and I can feel it right so I want you to really sit up or stand straight okay yeah no slouching up hold and down excellent bring it up and down breathe bring it up and down and rest nice work did you feel that yeah oh yeah yeah okay we're gonna pick up one weight on the next one let's pick up one weight okay we're gonna engage our core on this one one weight and all we're gonna do is we're gonna go hold our hold our weight vertically and we're gonna move to the right Center and left and center now notice lower body is not moving okay these are slightly bent if you're standing but your hips nothing's moving on lower body you should feel really really feel this in your core here in the core yes okay breathe I mean my butt is planted so that I don't have to worry about that good to plant the butt excellent breathe that's right that's what you want to do you want to plant that butt in your seat that you really are engaging your core okay very nice everybody all right I want you to pick up the other other weight for this next one yeah the other way and so this is going to grow in a tricep move so if you're seated or standing feet hip distance apart okay slightly in the knees I want you to hinge at the hips keep the back straight everybody okay weights down facing in pull it up kick it back tricep pull it in and down that's one okay breathe up kick it back in and down working these back muscles and your tricep okay good for the arms breathe breathe in good exhale start toning up your arms for summer that's right it's never too early or too late yeah breathe some of our friends are already in summer so it's not too late to work on it that's right okay and down everyone really nice okay good work could work good work you can hold on to your weights oh you can hold on your weights both of them yes we're gonna do a single arm overhead so this is what it's gonna look like same arm same leg heel out arm up and down heel out arm up and down okay good heel out arm up and down keep that core tight okay yeah fight the urge to sway okay in town same arm same leg up same arm same leg breathe same arm same leg breathe good keep going looking good yes working these legs and upper body at the same time good and rest oh nice everybody weights down weights down okay we're going into that second round okay okay going back to that chair stand up remember that okay all right plant those feet yeah okay cross arms across your chest yep okay and up good down Sit it back up and sit back good up sit back if you're standing with me or even you're sitting knees should be tracking over toes okay I want those knees going in I have them going out okay breathe and keep that back straight yeah see my head spine are in alignment oh you're really working those glutes hamstrings actually working that whole body or body and your core that's gross everybody breathe okay rest nice work nice work okay no weight needed on the next one we're doing that thank you doing that one leg hold but this time I want you to do opposite arm opposite leg okay all right okay so let's start with our right leg up left arm up okay and go so up and down good up hold down uphold down working this down it's also working yes hey they're in sync today huh yeah I'm in sync today good hold down give me a hold hands down really nice give me a hold now if you're Advanced you can actually add weights to this move if you wanted to oh yeah that'd be great and rest really nice everyone great now we're picking up one weight okay okay yes I'm feeling this okay all right we're going with that nice kind of rainbow move with the arms with everything tight right okay everything tight in the core okay and here we go going to the right and Center and left right Center keep that good posture yeah right no slouching no I see you yeah back to your eyes I see you I see you out there too all right up straight right yeah okay good work breathe and go slow really nice everybody looking good and rest real good okay we're picking up the other weight or the next move okay remember that row tricep move this apart slight Bend in the knees okay that's right you can come together here right hinge no rounding of the back and up kick back in and down good bring it up kick it back in down looking good up kick it back in and down feeling it up yep kick it in and down breathe everybody check in with your posture you're looking good mommy look great and breathe in down rest yes really good everybody okay last move believe it or not are you ready for this okay yes basically at heel out arm up okay overhead opposite arm opposite arm opposite leg okay really challenging those gray cells here we go oh there you go I almost mixed you up there huh I blame you you're confusing me I was feeling it naturally yeah you can't overthink it right yeah just like ah don't overthink it it's almost like walking yeah just breathing you know what if you do mess up that's okay you know what it's all about just keeping moving everyone yeah that's all you're stupid okay great everyone Waits down good job that's right you're building muscle doesn't matter if you're one side or the other okay all right nice job okay nice set up in this workout let's cool it down shall we okay give me a nice up and down up and down good and give me an open close the chest open and close really nice open and close really good okay give me a nice shoulder roll back yes and down in reverse great a lot more cooldown check out our cool down video all right so good work on day five yep in our 10 minute series look forward to seeing you tomorrow for day six
#DAY #Minute #Strength #Workout #Seniors #Beginners
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You're in the homestretch! Excellent work building muscle! 💪
👉Join us for Day 6 to focus on balance to prevent falls! http://bit.ly/3CwEjkn
Loving this series❤
Hey there ladies! Just completed this one with 2 lb dumbbells. I think that might be it for me for strength training for today. I may need to take a day of gentle stretching and more relaxation-based sessions. I say this because I understand that it is recommended to take a day of rest between days of strength training. But I get frustrated because my strength training days are so light. But I'm comparing myself to who I was and not where I am now. I need to stay in the moment. My best is good enough! Thank you as always for your inspiration. I wish everyone who happens to read this comment Love, peace, and light. 🙏💕 I should also clarify that when I say take a day of rest between strength training days, I don't mean just sit or lay around and do nothing. Focus on other types of exercise, such as stretching or perhaps cardio if you can do it or some of the other sessions. But the muscle tissue needs time to rebuild after a heavy strength training day. At least That is my understanding. I am not an expert. The important thing is to keep moving one way or another. And listen to your body!
👍🏻
Loved day 5
It’s amazing how much I feel like I have worked in 20 mins. Look forward to day 6! Once I’m done with 7 I’m going to start over. 🥰
Fun video❣️
Thanks for putting these up again for the 2025 challenge, i feel good doing them again. Gonna do the balance one after this as a form of cool down then actually cool down <3
I don't feel well this morning and keep thinking about my morning workout, good thing i feel better this afternoon and i do my workout, I'm done and getting rest before getting a shower thanks mom and sis ❤
I skipped the Day 4 Walk & Dance workout, because I'm not supposed to dance during my year of mourning for my mother, and I did this one on Sunday instead. I also did the Day 6 Balance workout after I finished this one, so that I could catch up a little bit on the Challenge, and because it was a less "dewy" kind of workout and didn't seem too taxing to do right away. (Nov. 26, 2024)
Day 5 completed on this redo video.
Your mom was right to mention getting on and off the toilet which can start to get difficult with arthritic hips and knees!
Thank you ❤
Just started these day by day workouts – up to number 5. Really enjoying them 🩷! I think your mum is amazing to be keeping up with these 👏👏👏🧡🧡🧡. Love working out with you both thank you so much! Love & hugs from Morocco 🇲🇦!
Thank you!
That was great. Thank you!
Chair option much appreciated today after a long walk this morning. Aiko is such an inspiration! 😍
Going well enjoying this into day five, thanks ladies, val.
i did this workout today, it was a good workout
Day 5 was just the right challenge for me. I may do this again tomorrow. 🙏
2nd time for this workout. Really enjoy the videos that use weights!
Day 5 ~I'm feeling good and strong at 64 Thank you ladies…
Enjoying these workouts. Thanks for thinking of seniors!
Thanks for day 5 see u tmrw for day 6 pls 🙏 💗
Excellent 10 min workout ! Thank you !👏👏👏👏👏👏👏🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟🌟
I’m keeping up, only two more of these than what next?
Hello friends! Day 5 finished and almost at the end of the 7 days. Since I’m such a newbie to these things I would kindly ask you what I should do next. Talked already to some of my friends about you ladies and they too think you are a great time. Some even joined in and one was convinced it would be an ideal work out for one of our older friends. Love you guys all the way from Belgium! 😘