NEW! 10 Minute Low Impact Seniors Workout | Joe Wicks Workouts

NEW! 10 Minute Low Impact Seniors Workout | Joe Wicks Workouts



40 seconds work | 20 seconds rest

Step forwards, out and back (R)
Step forwards, out and back (L)
Knee drives with raised arms (R)
Knee drives with raised arms (L)
Standing twists
4 Squat and punches to 4 shoulder raises
Step and Punch
Squat hold
Jog/March on the spot
Lateral shuffle with floor taps

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hello there and welcome to the body coach TV my name is Joe Wicks and this is a 10 minute low impact low intensity workout designed for seniors or anybody that's starting out their Journey or come back from injury it's a great little workout just get you moving open up your joints wake up your muscles and get you feeling energized for the rest of the day then attend exercises we're going to be working for 40 seconds on each move followed by 20 second reps it's going to go pretty quick um I would damage that the technique explain what we're doing if any move doesn't feel suitable for you you can switch it for something else or just miss it out skip it have a bit more rest and rejoin for the next exercise so the first one is going to challenge our balance a little bit we're going to start by putting our right foot forward then we're going to go out to the side then we're going to step back so we're going to do this for 40 seconds on this side so step forwards step out step back and you're going to feel that left leg working here we go it's a step forwards forwards of the foot out to the side and then back and just repeat that nice and slow so we're trying to set the foot nice and wide out as far as we can and forward repeat that and you'll feel that standing leg is having to balance challenging your core slightly and just repeat this for 40 seconds so out to the side back forwards side backwards this little left leg that we're standing on is Contracting it's working it's stabilizing so we're going to build the strength in this left side then we'll switch and do the same thing on the other side and last few seconds I've been under some bags step out and relax perfect so yeah you'll feel that leg work on your thighs your quads your glutes will be exactly the same thing this time it's left leg forwards left leg out left leg back and repeat that so it's 20 seconds of recovery between each exercise and there's ten different moves here we go three two one so step forwards step the foot out step back excellently so again you're going to feel this right leg doing the work as we take that foot off the ground it's just challenging our balance our core strength also it's a greater ones to work on that single leg strength excellent so stepping back so it's forwards out to the side back good we've got another 15 seconds on the clock stepping back last couple of reps you're doing great guys keep it going stepping back eight seconds seven six five four three two and one excellent right we've got a little rest 20 seconds of cover I'll quickly demonstrate the next exercise again another kind of X is going to challenge our balance and our our core strength is going to be armed up nice and straight so really trying to keep these are not in front lock them out up and nice and high as you can open your shoulders and from here we're going to bring just our right knee up okay so we're going to sort of March on the spot with one knee so we go up down up down up down trying to bring the knee if you can above the waist really activate your core think about your abs working if you can't get the knee that high it's fine you can just bring it slightly up around us up down up down obviously the more strength we're going to have on these hip flexors you'll be able to drive that knee right up nice and high so come back to this workout again and you'll feel the improvements you'll see that your knee can go from there maybe to there also it's going to increase the range of motion you'll hit but trying to really create space and movement range of movement in those hips okay last few seconds three two two one and relax quickly so you can feel the shoulders working you're having to really open up your scapulas trying to keep those arms straight because that's why I needed to sell for the challenge because we've got tight shoulders and we're trying to lift now our left knee so I might left me up as high as we can for 40 seconds here we go something nice to say and drive that left knee up and again your right your standing leg you'll feel working this is Contracting and we're trying to sort of open up our hips and pull from here through our hip flexors drive up good so not out to the side try and keep it nice and straight Square on I'll never forget lock those arms out so straight arms above the head 20 seconds to go excellent this is number four of ten fourth exercise 10 in total so the stamina leg straight we lift that left knee up good work last few seconds five four three so you stretch out and relax and give those shoulders a little rest so you can feel the just from that position there you want to really engage the muscles your upper back your scapulating you know tighten your statue I am really tight doing these exercises like this really opens up it lengthens all this and creates space so great one to do right next exercise we're going to point off fingers like this we're going to twist to the right back to the center to the left so get some nice rotation so fingers together twist and Center twist you're going to feel your trunk your core your obliquing to work the twist to the right Center left Center to go so we're really working our whole strength here we're not just twisting and bouncing around this really fast don't twist too quick control it so twist the left pause center pause great that's great so left center right center last few seconds and relax brilliant okay that's five complete five to go doing great number six what we're gonna do here is a squat we're gonna squat down as low as you can you don't have to come right down here but just go where you can bend those legs we're gonna go one two three four punches stand up and we're gonna do four shoulder raises so squat down with me we'll go one two three four stand up and then it's one two three four repeat so squat down one two three four stand up four shoulder raises one keep those fish tight too three four squat down again one two three four punches up again lifting those shoulders arms up nice and high three four and repeat so get a little bit lower the squat hold that squat one two three four we come up four shoulder raise two three last set four squat down one two three four and relax we're really challenging our quarter but also our strengthen our strength my legs trying to get that squat you don't have to go super low but just getting a Bend load the quads feel them working wait these big muscles up okay next up number seven yeah number seven we've got a punch and a heel kick which basically we're gonna step out to the left out to the right and as you do you keep the heel back and you throw the punches left right left right we're trying now to just raise the heart rate so you can go at a nice speed punch those arms out kick those heels back you can obviously slide right now if you need to but the faster we move the more we're gonna move those muscles we're gonna get our heart pumping our lungs working 20 seconds left right nice long straight punches excellent guys stepping back heel kick activate those hands as you keep the heels out you're gonna wet the hamstrings five four three two one and rest Perfect Right great start next I'm going to do is going to be a squat hold so we're going to sit basically into a squat hole and hold this position this is quite a tough exercise because you're gonna isometric the legs are going to hold the tension so we're not going to be coming up and down like this once we're down we're going to try and hold that position okay so go where you can let's go it might be for you a tiny Bend you don't have to be low you just try and get a bend in those knees thick flat on the floor so you're simulating the quads they're fired up and we hold obviously the lower you go the harder it's going to be and the challenge is can we stay here in this bent position under the feet flat on the floor for another 20 seconds really build the strength think about we only ever get up and down a couple of times a day right in the chair if we can build the strength here it's going to increase your hip mobility it's going to make everything stronger on your knees and your hips and we're going to build the strength in our legs we need to have strong legs five seconds four three two one and rest that's not an easy exercise so as you can see you've got different different options you can go parallel feet you can describe why you can turn the feet out just getting that bend is important right next up we're going to jog on the spot so you can do two options you can march on the spot or you can jog whatever works for you let's go so it's a gentle job like so or a high knee Mark if you want to slide down but you know what you can do and this is now that you get in the hot round so really get it out let's go 30 seconds to go it's a gentle jog or a march on the spot you've got one more exercise after this right can you pick up the speed a little bit faster nice deep breath nice straight back to time to lean forwards nice posture let's go Partners arms a little bit faster last few seconds 10 on the clock let's go heart rate up let's go get out get out push push push for five four three two one and relax excellent right we've only got one more exercise so as you can see your heart is gonna be pumping your lungs are working this is all good it's good for your mind your body so many benefits here so if you can do this every day 10 minutes it's gonna be fantastic next I'm going to do we're going to shuffle just carefully Shuffle across the room and touch your toes off the go so Shuffle across the room touch the toes shuffle along left the shuffle gently if you want me to stir this right down to shuffle Shuffle Shuffle touch the toes if you can if you can't ring your toes touch your knees if you can and got the flexibility tuck those toes stand up and go again we've got 20 seconds the last exercise come on you're doing great you've pressed play you've chosen to work out you've got it done almost there last 10 seconds toes so we Bend those knees five seconds to go oh let's finish another round three two one and relax excellent there we go 10 minutes we've worked all the major muscle groups we've worked on opening up our joints you know as I said range of motion our joints and our hips and our knees it's so good to have that flexibility and that mobility and you combine that with a strength those kind of holds um you know these amazing cardio moves it's just really good for everything every single part of your body so I hope you enjoyed it remember there's lots more workouts just search the body coach TV subscribe um and type in Joe Wick senior workouts or something you'll find there's a playlist of different workouts that's his seven day senior challenge we do one more day for seven uh for seven days if you fancy that so thanks again for tuning in please share these with your friends and family get them moving get them active and um I'll see you soon well done

#Minute #Impact #Seniors #Workout #Joe #Wicks #Workouts

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