Full Body Workout for Seniors, Beginners | Build Muscle with Dumbbells

Full Body Workout for Seniors, Beginners | Build Muscle with Dumbbells



This workout includes exercises for seniors and beginners to build muscle in your legs, arms, back, shoulders, and core.

Use weights to challenge your muscles if you're up for it. We use dumbbells from 2 pounds to 10 pounds in this workout. You can also use water bottles or cans. Or start without weights to get used to the moves before adding weights.

To learn how to choose the right weight for a specific exercise, check out our video on How to Pick the Right Weight: https://youtu.be/oqPFfyW9AXY

You'll do two sets of 8 exercises, each 10 reps.

00:00 Introduction
01:15 Warm Up
05:11 Strength Workout
✅ Mini Squat
✅ Reverse Steps
✅ Farmers Carry
✅ Shoulder Press
✅ Tricep Extension
✅ Bicep Curl
✅ Pulldowns
25:30 Cooldown

As we age, we lose 3 to 8 percent of muscle every decade. Strength training is important to combat this loss.

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.

#weightworkoutforseniors #exerciseforbeginnersathome #beginnerstrengthtrainingforweightloss

[Music] hey there april the estanex here with my mom iko hi a complete exercise program includes aerobic exercise to get your cardiovascular system going get your heart pumping strength training and balance and flexibility work now today we're going to be focusing on strength training and we want you to do at least two strength sessions per week okay full body strength sessions in addition to 150 minutes of cardio work all right okay so um it's important to do this because we lose three to eight percent of muscle every decade and it's never too late to combat that decline and maintain and build muscle that's true that's right and so today we're going to be using weights you can use water bottles cans anything that challenges your body we're going to be using dumbbells from two to ten pounds and if you want some assistance on how to choose the right weight for you check out our video on how to how to select the right weight okay all right so any questions mom not yet let's get pumping all right so we'll take a quick pause here and get started with the warm-up on the other side let's just start by warming up all right marsh it in place get our muscles ready to move yep yep you're out pumping and you know the warm-ups we want to try to do moves that get us ready for the movement that we're going to be doing in our workout so that's what's happening here okay so let's just do some side steps get going here you're getting good at the side steps it's my favorite i could do this all day 20 minutes of sidestepping hey that's a that's a good workout that's an excellent workout have my mom on camera doing 20 20 20 minutes 20 minutes of sidestepping yeah do all kinds of things with the arms okay march it out okay great easy peasy stuff that's right okay the first thing we're going to do is just a mini just a mini squat okay mini squat with the arms up okay so here we go so many arms up mini arms up okay so keep your back straight that's right and just sit your butt back okay keep your back straight okay good give me two more and one more and one more good okay march it out good work okay okay we're gonna stop the feet we're gonna do some shoulder rolls shoulders back four good three two and one reverse it four three good two and one very nice give me some nice heel touches forward okay nice good and add the arms let's pull it back pull it back pull back yes very good we'll be doing some bicep and tricep work warm those muscles up get those arms go and warm these legs up at the same time too okay all right good and marks that out okay we're going to do some basically side punches right and left to show you don't hit me in the head that's right yes with these long arms boing right you can't touch me but i think i can maybe i don't even go halfway with your arms [Laughter] you've got some long arms long fingers too fingers okay good and march it out good work do that one more time march it out we're gonna go do those side steps one more time feeling warmed up getting warmed up okay let's go sidestep it again to the right and left good and breathe everybody don't forget to breathe yeah that's good keep breathing yes got to keep breathing exhale all that uh carbon dioxide in your blood okay and march it out good work go do that mini squat with the arms up okay and here we go okay so mini squat arms up mini squat arms up knee squat arms up give me two more mini squat stop and one more baby squat arms up good very nice stay right there do those shoulder rolls one two three and four one more time one two good three and four very nice heel touches good and pull it back yes very nice or good three two and one let's go across the chest cross chest good you're engaging that core yeah everything actually everything with this move i'm gonna be doing core work whole thing upper lower body and core work today great and march it out good work all right nice work in this warm-up take a quick pause here we'll get started with our strength training on the other side okay you ready to pump some iron man i'm ready all right we're gonna start lower body and move up okay all right so first thing we're going to do is a mini squat so as i recall mini squat you are good with the five pounders i think five pounds okay for me good and i'm gonna go with some 10 pounders here yeah all right holy all right so let's let's talk about form here okay all right feet shoulder width apart okay total width apart shoulders back and down right we're just going to sit our butt back and up sit back and up straight back everybody okay okay so let's do 10 reps from here okay so this is one good and two slowly three breathe four breathe out as you come up five 6 7 8 9 and 10 and rest weights down for a second weights down for a second okay breathe i want you to rest take a sip of water that's challenging right yeah okay good though you feel it you feel that's right you're working some big muscles here really strengthening those glutes i needed a big butt and hamstrings everyone needs a strong butt strong butt i need a big butt all right to make your pants feel good yeah make your pants fit right yes flat butt now the older you get you have a flat butt it's not good well that's why it's good to do these exercises yeah that's really that's why i'm working these okay good okay we're gonna do another set let's do one more set pick up the weights okay okay here we go let's go right into it here we go okay mini squat ten one keep the arms down two breathe three very nice four just a minute squat breathe five breathe out and six oh yeah seven back straight eight head up nine breathe out and ten and rest ooh weights down okay i'm giving you some rest in between okay in between okay yeah in fact all right it's good okay you're good rest breathe it's important you can rest between strength sessions you know i mean you can allow anything anywhere from even a minute of rest in between sessions right okay so but we're going to do we're going to just compress that just a little bit okay so we're good here um okay now we're still staying with the lower body all right i'm gonna pick up bend your knees and when you pick up your weights good okay we're gonna do step backs okay you feel this whoo these are heavy okay all we're gonna do is good posture again just step it back alternate okay good that's one this is two and two very good and three and three whoo feel that yeah four and four good this is five and five good this is six and six good work everybody seven that's good and seven three this is eight and eight whoo nine good maintain our posture one more set ten and ten very nice wait stop wait it's done some rest rice rice take a sip of water fine take a sip of water i hear you breathing a little bit heavy there yeah did you feel that one yep never thought i'd be doing weights it's always kind of a guy thing no it's for everybody i know and during my time you don't see women doing that i mean he was home that's right and and and ladies you know you never have to worry about getting like super buff like guys you know it's this this doesn't happen you know you'll get get more muscle but you never look like the hulk that's good that's good no all right so you're ready to do one more set of those lunges or step backs okay here we go pick them up and up okay very good all right here we go let's step it back ready yeah oh you're ahead of me go this is one and two and two i'll go with you this is three and three good maintain that posture that's four you have to have somebody to tell you your posture is off yeah and six just see how i remember shoulders back and down six good seven you know you're gonna have seven is all around me yeah and eight yeah right yeah eight just remember shoulders back and down head up nine give me one more second and ten and ten okay i want you to keep holding on to those weights okay hold on to the weights you know what we're gonna do next farmers carry your favorite that's right we're gonna walk around okay okay we're gonna walk around and i'll walk around for a count of of 10. okay okay so ready to walk yeah here we go one two three four five six seven good eight nine and ten this is good for grocery shopping grocery shopping carrying suitcases yeah all that kind of thing you really it's just a really functional functional exercise okay okay even just standing here holding these weights yeah we're going for one more walk of ten okay so if you're in a big room take up some space okay take up space go for it okay so here we go ten nine eight seven go six five four three two and one and weights down everybody whoo that is good stuff give me your weights here you go good work okay i really want you to just rest oh yeah give me some nice big arm circles i probably felt that one huh yeah okay that was upper that was upper body actually was lower body but you have to engage you're engaging your upper and lower body by doing these exercises even your core okay but we're doing we're doing certain exercises that really target certain body areas so that was really targeted at the lower body and we're going to move on now to the upper body okay and if you watched our video on how to select a weight you know smaller muscles like on your arms you know you use small lighter weights okay so let's see i think let's see we're gonna do a shoulder press oh yes okay so this one i'm actually for solar press i say go with no weights okay we're gonna do no weights first and then then you may try the two pounders okay how's that oh you wanna try two pounders no i would do whatever okay good okay try it out okay we're gonna go for a set of ten so shoulder press is just feet shoulder width apart slight bend and knees good posture engage your entire torso here okay and we're just going to press up and down up and down that's two this is three good and four breathe five breathe six nice seven good eight breathe nine and ten and rest really really nice work how was that for you oh good like a warm up it's like a warm-up okay good i think you're ready for two pounders wanna pick up the two pounders okay good nice work okay i'm going to try the dough five pounders okay here we go breathe take a breath yes and you know you always want to maintain good form if you find yourself leaning or using momentum then that weight's too heavy okay so here we go up and down up and down good this is three good and four breathe five just five more we're done six oh yes feeling it yeah seven good two pumps is good for me good eight very good doing this yep nine and ten weights down very very nice let's see yes oh yeah you see you're a really good example see using a lighter weight for your upper body there okay okay so um our next move is going to be a bent over row okay so we have our feet shoulder width apart slight bend in the knees we're hinging at the hips right not rounding the back hinging back straight just hinge at the hips okay and we're going to pull our arms up and down but we're using our back muscles okay use your back muscles pull your two scapula your shoulder blades together this four and five and six so it's not an elbow move it's a back move seven good good work mom eight breathe nine one more and ten whoo and rest next time i'll do the three pounder oh yeah wow that was easy on this one because it wasn't going up that's right that's right yeah and your shoulders again they don't have muscles but all those muscles around your shoulder pretty delicate okay so you can do the row huh okay so what are we doing okay we're going to do another set of the bent bent over roll so breathe everybody just take it a little breather same thing shoulder width apart swipe slightly knees hinge don't round the back okay and pull up your shoulder blades together two shoulder blades together three very nice and four breathe breathe out five good this is six this is seven these are good the three hand eight good nine shoulder blades together and ten and rest oh yeah everyone nice good job nice nice nice work okay breathe take a rest take a breath take a rest take rest take a rest take a rest we did two sets of those didn't we yeah okay all right now we got to do tricep extensions okay those are fairly light for you so i think maybe you want to try the two pounders first okay okay try two pounders and let's see how those feel for you and i will start with five pounders here okay i'm using five pounds here same thing athletic stance swiping in the knees we're actually hinging and hinging again and we'll pull our elbows up but then we're just gonna kick our triceps back yes keep those elbows up two elbows up three elbows up four good this is five breathe this is six very nice seven yeah good eight good nine one more and ten and rest breathe talk to me yeah how enjoy the three pounds you're really okay good work okay rest breathe i like how you're listening to your body you know listening to your body i'll try ooh there's a 10 10 pounds too heavy for a tricep i'll try the eight pounders for tricep okay all right you're inspiring me to challenge myself okay yeah and see so once you have really good form and you feel like something is light then maybe it's time to move on to a heavier weight all right okay so let's do that tricep extension again again hinge the hips hint no no yeah slight bend in the knees but like hinge right straight back straight back pull the elbows up pull the elbows up and then kick it back with the tricep one good this is two this is three my knees are creaky oh stand up four five good six keep your knees straight this is seven and eight and nine one more and ten and rest okay wait stop yeah i could do okay good job okay okay i'm gonna hold these for you for a minute thank you okay let's breathe take a breath those are pretty challenging yeah work the back of your arm okay really really nice work okay i'm gonna do one more arm thing then we're gonna do a couple of core things okay so the last one is just the bicep curl oh your knees move that's right i think you're good with three pounders yeah i think right and i'm gonna oh i'm gonna try i'm trying to be proud of me drink some ten pounders okay so really good form everyone okay shoulders back and down really engage the core no leaning over okay really keep it tight elbows in okay ready go ten one breathe out breathe out two good breathe out three read up four breathe five inhale you have to know when to breathe six inhale breathe out exhale inhale eight give me one more [Music] wait did i one more i think i gave you 11 there sorry i lost count when you were talking okay russ i feel like we're creating a little bit more work yeah sorry about that that's good but good really good work hey rest we're just standing here whoo very nice okay same thing okay let's like do it outside to the outside right okay stand up straight give me get engage your core get your core shoulders back and down good posture everybody ears shoulders hips in alignment and here go elbows in go breathe out breathe in breathe out breathe in that's the that's the pattern okay this is three you want the elbows out i mean elbows into your side no but it's just yeah arms your side okay all right okay this is i'll call this five good and six that's nice mom this is seven breathe eat breathe nine breathe and ten and breathe oh that was really nice everybody i'm putting the ten pounders down right now okay good work good job okay just shake those arms out for a minute okay before we go into our core work okay okay give me some nice big arm circles and really work those arms okay now let's see we're gonna do some pull down so i think three pounds might be good for you okay so the move is this and it's also balanced move too okay you have your weight here and you're just shifting knee up shifting knee up shifting knee up okay but you're really engaging your core by bringing in that knee okay okay then if you need to put a weight down that's okay too yeah how many is eight pounds all right here we go okay we're going to do we're going to do 10 on each side now advanced move is you have this weight above your head but but you can keep it here okay that's keep it low or whatever you want to do okay so that's good okay here we go one and one good two and two breathe everybody three breathe out three breathe in four and four it's good balance five it's totally in balance fine good breathe six my brain is really six good work looking good seven and seven one more eight and eight good nine and nine one more set ten and ten whoo really nice tough that's tough yeah balancing is tough but you did it nice nice work and again you can do this one without weights okay if you want that's true but uh but you know you're up for a challenge add a weight we're gonna do one more set of these guys okay okay all right breathe it out take a nice deep breath give me one more inhale and exhale okay are you ready i'm ready okay we're gonna do this one more time here we go i'm gonna drop it by my head here we go one one very nice two and two good work three weight shifting i see you my balance and four why brain is constant five five good work six and six you're doing it seven and seven slowly eight and eight nice work nine and nine just one more we're done ten and ten rest all right good work thank you excellent excellent excellent work okay we have one more exercise that we're going to do twice one more is good okay shake those arms out okay whoo you feeling dewy yep i'm feeling a little swept myself which is a good sign okay so last move we're going to do is kind of look it's a gauge our core move and i think let's see let me see i can use the five pounder i think three i think two or three is going to be enough for this because sorry you know you'll see all right okay okay we are going to have our weight right in front of us here okay let me demonstrate we're just going to reach it's over like a circle right so we're doing like a circle here and a circle here okay okay so here we go we're doing 10 on each side circle right circle left actually like this one just like reach it reach and reach so reach and reach give me like a circle motion reach it and reach it reach and reach can you do this reach and reach that's it keep your core straight yeah it's right and reach you're engaging it so you're kind of going side to side but you're really feeling your abs and your obliques working here how do you do two more inside two and two one and one you feel this in your arms and your core yeah yeah arms definitely yeah see so it's sort of like let me show this to you again it's like reaching here reaching here like a figure eight yeah correct okay breathe take a rest take a sip of water if you need it nice breath give me one more inhale and exhale okay final exercise of the day okay here we go so yeah keeping everything tight on the lower body right yeah reaching and reaching give me that circle mom right here reach and reach up reach and reach reach and reach four and four give me five and five this is six and six my mom's doing reverse but that's fine so and seven she's going underhand eight and eight just saying nine and nine ten and ten either way either way you're engaging do you feel this yes on your shoulders rest everybody nice nice work that's good i use three pounders yes again really small muscles up on top so you can't handle 10 pounds on that one that'd be tough okay okay give me some inhale exhale up and down very nice up inhale exhale and inhale exhale give me some big arm circles we're not doing that yet circle back circle back did a lot of shoulder work yeah shoulder work shoulder shoulder reverse it shoulder shoulder shoulder shoulder one more shoulder and shoulder and rest okay very nice give me that oh yeah arm across chest did a lot of upper arm work good nice peek-a-boo okay other side good nice okay give me wide arms yeah open it up and close watch your mic yeah open and close two more open close one more open and close ah nice for your back okay let's go to legs okay one leg bent other one straight out give me that hamstring stretch back of the leg oh that should feel really good yeah okay good work okay nice very nice okay other side reach toe up breathe okay good work good work good work all right give me three inhale exhales up and we're done inhale and exhale good inhale and exhale one more with that clap at the top please good and lean to your right nice good work good work uh-huh center other side and center and come on down very very nice if you need more cool down please check out our cool down video really important stretch good job really really proud of you for doing the strength session with us all right so if you like this video please give a like share comment and subscribe to our channel we always appreciate getting stronger with you and uh thank you so much for spending time with us so um we look forward to seeing you in a future video and in the meantime keep moving and building muscle see you soon

#Full #Body #Workout #Seniors #Beginners #Build #Muscle #Dumbbells

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