One month to a STRONGER you | Strength Training Program for Seniors & Beginners | Day 1

One month to a STRONGER you | Strength Training Program for Seniors & Beginners | Day 1



One month to a stronger you! Ready to get strong in just 10-15 minutes a day? Whether you are 20 or 70, this strength training program can help you to become a stronger you in a short period of time. We will work out 5 days a week, have two days off and will come back the next week with new exercises to keep you motivated. This program is suitable for seniors who are used to exercising, and beginners new to strength training. Ensure you warm up first and check in with your doctor to make sure you can start a strength training program. For day 1, we will be focusing on our back, biceps and shoulders. Most of these exercises can also be done from a chair if you need to be seated.

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Thank you so much for all of your support. Wishing you improved health,
Jules

00:00 Intro
02:15 Strength exercises
14:08 Ending words

#exerciseforseniors #strengthprogram #exercisesforseniors

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Day 1: https://youtu.be/BLBTU18pAY0
Day 2: https://youtu.be/QJjkGkEkXuU
Day 3: https://youtu.be/jh_hJfmIzdc
Day 4: https://youtu.be/nqQIhfoiAEI
Day 5: https://youtu.be/D1uiwYhQV-4
Day 6: https://youtu.be/pZ5UptYKbek
Day 7: https://youtu.be/E1Npd5TaQ58
Day 8: https://youtu.be/pzcoQUUv9-I
Day 9: https://youtu.be/hkGXlnJRY_g

I use Artlist and Epidemic Sound for music. Sign up here for a 30-day free trial with Epidemic Sound here: https://www.epidemicsound.com/referral/tnaqa3

Disclaimer: You should always consult your physician before starting any ‘Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge ‘Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos.

everyone welcome I am super excited to be starting this program I've been thinking about this for quite some time I often see people getting weak as they get older or having Falls and you know even younger people as well if you're 20 70 80 90 it doesn't matter you can do this program you can get stronger no matter what age you are I am going to keep it short because I know a lot of people are busy you all have busy lives and you don't have a lot of time to fit in strength training or you really despise strength training but you know the benefits so I'm going to keep it short we are going to get the best workout we can in the shortest period of time so we're going to work out five days a week I know it sounds like a lot but it's short so just stick with it try and do it every day with me you're going to get the weekends off or whatever two days you want off and then we'll come back to it the next week and start with something new I will do my best to keep it interesting for you so all I ask of you is so please give me feedback tell me what you like what you don't like and we will work together to make this program the best that it can be so you do continue to do strength training and you get stronger and you see the benefits and you see your muscles growing and and the ability to be able to do more by getting stronger it doesn't matter what age we are we can always be stronger it doesn't matter if you're 80 and you are starting this program or you're 20 you can still get stronger and it can happen pretty quickly once you get started and you're consistent so let's get started [Music] for our first day we are going to start with back biceps and a tiny bit of shoulders so ideally we are going to use a heavier weight because this is day one do whatever works best for you start light and we will build up over time so grab onto that weight I'm going to be going to be using a 10 pound weight but you can start with a five maybe even a three totally dependent on what you have and what you're wanting to do today so you can do the exercise in a chair or standing I'm going to be doing the workout standing but by all means you can do most of the exercises out of the chair as well so let's grab onto the weight we are going to start by having our knees soft feet or shoulder width apart bending over glutes are sticking out to the wall or your hips are sticking back try to flatten out your back as much as you can weights are down we're just going to lift our elbows up to the ceiling and back down okay we're ready so we're just going to do 12 let's start together so bringing the weights up holding briefly and back down again up and down so you're focusing on your upper back here squeeze and down four five six [Music] seven [Music] eight nine [Music] ten and we've got two more 11 and last one and then standing up straight taking a nice deep breath in and breathing out next we're going to do is a bicep curl so again feet are about shoulder width apart weights are like this we are going to breathe out as we lift so breathing out [Applause] bring the weights close to your shoulders you're not going all the way to your shoulders and then you're just bringing the weight down slowly again breathing out as you lift [Applause] and bringing that weight down slowly again ready and go so try not to swing your body try just to have your arms doing the work and down keeping your elbows close to your body they don't need to be right against your body but just fairly close [Music] breathing out and down [Music] and up so do as many as you can if you get to a point that you can't do it anymore you find that you are starting to swing just switch to one arm only giving the other arm a break in between [Music] and down last one and very slowly bring that weight back down excellent okay we are going back to the back row we're doing a second set having the feet shoulder width apart so if you're using the chair you could be doing the same exercises you're sitting on the chair and you're just leaning forward and lifting the weight up so let's stick those glutes back knees are bent obviously weight is down lifting that weight up so elbows up to the ceiling and back down lifting up and down three [Music] four [Music] five six seven so if you find this is enough then you can just stop here and you'll just work up to start being able to do more and let's do two more and last one and then standing up straight again taking a nice deep breath in and breathing it next one again is for our biceps we are just going to do a hammer curl so weights are this way this time you're just lifting that weight up to the shoulder and slowly back down ready lifting up and back down up knees are soft breathing out and in breathing out and in [Music] just continuing with this exercise trying not to swing the body you're trying to keep the body as still as you can you're obviously going to move a little bit but you don't want to be swinging your body to get that weight up if that is what's happening then the weight is too heavy so find a weight that works and by the time we get to 9 10 11 repetitions you it should be getting harder okay that's it for that one we're going to put the heavy weight down grab onto a lighter weight so anywhere between a one and a three pound weight it's depends on you so again as I said you want to find the right weight that where it becomes heavy you know once you get to doing it eight nine ten eleven times it should start to be you should notice it you should feel it in the muscles so for this one we're going to do a reverse fly so feet are a little bit wider apart this time again sticking the glutes back weights are down you're just bringing the weight up and then slowly back down again so you want a light weight for this ones probably somewhere between a one and a five okay so sticking your glutes back lifting that weight up and breathing in as you lower again up and down three [Music] four five [Music] six seven so just go to whatever height works for you when you're lifting it again again [Applause] breathing out as you lift [Music] and last one and then standing up straight again taking a nice deep breath in and breathing out all right let's work the center part of our shoulder so we're doing a lateral raise so weights can be here or here is kind of what works best for you knees are soft just bringing the weight up to about shoulder height and back down again up and down three and down breathe out five so again if this is getting too hard maybe your weight is too heavy you shouldn't be swinging it should be lifting your muscles or making them work slowly coming back down it should always be controlled on the downward phase two so going up and control that weight as it comes down I've totally lost count of what number I'm on let's just say this is 10 and down let's do two more breathing out and down last one and down okay we're almost done stay with the light weight we are going to do biceps again we're trying to tire those biceps we are going to bring that weight halfway up and down okay let's start together so halfway up one two Flex those biceps three so really Flex as you bring them up four five six one more seven now bring the weight all the way up halfway down one two three four [Music] five six and seven all the way down now all the way up one really slowly going down two and slow three four so you should feel some burn here in your biceps now five six last one seven and then bring it down super super slowly foreign okay put the weight down that is it that is it for day one except we have a bit of a Challenger we are going to be doing a plank every day because it is a super good exercise for building uh strength in your core helps balance helps with everything for all the muscles in your body so let's just loosen up the arms a little bit after all that work in her arms and in her back just swing the arms back and forth let's just stretch the arms out to the side for a minute feeling that stretch in the arms turn the hands the other way pressing the fingers down towards the floor to stretch it those biceps swing the arms back and forth again and then onto our plank now I know a lot of people don't like going on the floor or you can't get onto the floor that's okay what you're going to do is you're going to do a wall plank instead so having your hands against the wall you are going to have your feet back as much as you can so you're leaning into the wall okay you don't want to just be standing like this against the wall because it's not going to do anything for you so get your feet back a bit try and keep your body in as straight of a line as you can and if you're on able to get onto the floor we're going to get onto the floor and do this we are only going to do it for a count of 15. if you can't do 15 that is totally okay you are just going to go against yourself okay you don't worry about what other people are doing challenge yourself and and build up your own strength so let's get onto the floor so just get onto your knees I know a lot of people you know if you can't get onto your knees because of knee pain maybe you can just get onto the floor without actually having to put pressure onto your knees we are going to keep our arms straight and I'm going to give you some options for making it a bit easier so having your toes on the floor not allowing your bum to stick up so try and have your body in a straight line you're just looking about a foot in front of you in front of your hands and we're just going to hold this for 15. now if this is too hard you can take breaks put your knees on the floor and come back up put your knees on the floor as needed and come back up so let's start together ready one two three four five six seven eight nine ten eleven twelve thirteen fourteen fifteen so either bring your knees to the floor or go down onto your side whatever works well for you and then coming around and for some people too it's easiest to get up if you have a chair beside you so if you need to move beside the chair use the chair to help yourself up otherwise you are just going to bring one foot onto the floor other one up using the wall if you need to and coming back up that's it you're done that is day one done I hope to see you tomorrow I'd love to hear some feedback and uh hopefully you're excited as well to get strong with me thanks everyone have a great day [Music]

#month #STRONGER #Strength #Training #Program #Seniors #Beginners #Day

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