Strength Training Workout for Beginners & Seniors // Isometric & Balance Exercises!

Strength Training Workout for Beginners & Seniors // Isometric & Balance Exercises!



I'm excited for you to try this new strength workout! This video will be a different challenge for you because it focuses on isometric exercises. An isometric exercise is when we hold the weight in a static position so the muscle stays contracted. It's a great way to work our muscles in a different and functional way. Give it a try and let me know what you think!
For demonstration purposes, I'm using a set of 5 pound hand weights. Feel free to go lighter or heavier based on your abilities.
Osteoporosis friendly! This video is perfect for strength training for seniors with osteoporosis. There are no movements that include rounding of the spine or twisting the back and the strength training is perfect to build muscle mass and bone density!
You may also want a chair nearby to assist with any balance challenges or modifications.
The entire full body workout is performed in a standing position.

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welcome and thanks for joining me for this full body alling strength training workout I'm using just a set of 5B weights today always start lighter what makes this workout unique is that we're focusing on isometric exercises today so that just means holding the muscle in a contracted position so we're going to do a rep say of you know biceps then we're going to hold and do maybe alternating holding both of at once so very functional everyday movements just working those muscles in a different way in just one set of each exercise as always we start with our warm up and make sure that you have a chair on hand so you might need that for some balance challenges stretching and there's one modification and this workout is osteoporosis friendly so no rounding of the spine no twisting of the back and um great for working those muscles with our warmup let's start marching in place and then give me a big inhale arms come up and exhale down inhale up exhale down no timer in this workout but like I said it's one set of each we're going to do about 8 to 10 reps of each exercise few more like this nice deep breaths hands on the hips and give me a side step touch here keeping a small Bend in the knees adding arms let's reach and pull warming up the shoulders chest and back keep the step touch let's take the arms out and in shoulders are pressed down really open up that chest let's go four three two and one take the feet bit wider than hip width apart arms come up tummy engaged we send the hips to the back leaning forward straight knees so we feel a nice stretch in the backs of the legs and come up inhale exhale forward really lengthen that spine inhale exhale hold this reach shoulders pull down and back then give me a little Bend straighten again and come back up we can release the hands if that's helpful hinge at the hips bend the knees send the hips back and down straighten and up two more like that last one nice job relax the hands big shoulder rolls to the back and then give me some wrist circles for four two three four shoulder rolls to the front for four three two one roll the wrist to the front one more time roll to the back for four three 2 one Circle the wrists and forward and last time wrist keeping this wide stance making sure your toes toes are facing forward we do a little side lunge hips come back one knee straight one knee bent and as we straighten that leg we're going to send the hips to the back and do a nice little hip Circle so a little lunge Circle those hips one more same thing other side bend the leg straighten the other one send the hips back circle around let's get all those creeks and cracks out this would feel really nice on those hips maybe even your lower back and last one bring those feet underneath the hips we're going to lift the knee up and then press it back pressing the heel down and then adding a bicep and a tricep knee up press back knee up press back hold on to your chair if you need it for balance Rel really engage those arms so using our own resistance squeeze push back two one same thing other side knee up push back as you reach that leg back behind you maybe press the heel towards the floor feeling a nice stretch in that calf muscle inhale exhale two more shake that out nice work first exercise let's grab our weights we're going to start with upper body overhead shoulder press feet are underneath those hips core engaged toes are facing forward Palms are facing me start at a 90 degree position here with those elbows and let's take them up and down let's go four long neck two and one let's hold them here elbows High ismetric don't let those shoulders creep up keep them pressed down hold four three two now hold the right press PR the left up and down so here's that isometric hole that I'm talking about anytime you need to shake it out please do so different way of challenging the muscles one more hold the left let's take the right up and down you got it 4 3 2 last one pressing both up one more time now hold them here almost there hold five four 3 2 and one release wo shake that out nice job moving on to lower body we're going to do a lunge holding on to a base of support if you need to and weights or no weights taking a big step back with one leg staggered stance roll the shoulders down and back and then come up onto that back toe we drop the knees towards the floor press back up through the front heel down and lift pull your navl into the spine we have a lot of indirect core work here helping us stabilize the whole body and it's okay if your knee doesn't get close to the floor even a little Bend is helping work those muscles and these functional movements last one we take it down again and then we hold hold hold hold if you're shaking embrace the shake hold for three two and one and press up woo shake that out same thing other side and holding on weights or no weights up on that back toe here we go back knee drops towards the floor just four more three two last one here we go down one more time then we hold breathe try not to hold your breath those muscles need the oxygen hold four three two and one press up woo shake that out aren't you glad we don't have to do do that one again going back to our upper body Palms facing up bicep curl so we're simply going to start hands at our sides bicep curl up with both hands elbows stay pointed down 4 3 two and one come halfway down hold the right left arm Works nice job this is an easier one you got this for three last one half halfway down just work the right I don't know about you but this bicep isometric hold is one I frequently do I tend to carry my handbag or groceries in the crook of my arm so that's an isometric hold relax your shoulders two more hold halfway let's hold them both and breathe you got this Four 3 2 and one release down beautiful work going back to the lower body we're going to do some squats we're going to hold the weights at our chest again totally optional taking the hips behind us feet or underneath the hips maybe a little bit wider we simply come down and come up check out the modification box without weights holding onto the chair for an easier way to do this move here we go hips come back and then make sure your knees don't come together and you do you keeping proper form only going as low as that's comfortable for you but still challenging yourself let's go three two one you know what's coming kind of like a wall set we hold down try not to let your chest cave forward shoulders down and back breathe don't quit 3 2 and one nice job back to the upper body working our triceps we're going to do a tricep kick back hinging forward at the hips we're going to pick both elbows up and starting with alternating we lift one we lift the other again long neck you have a straight line from your tailbone to the crown of your head two more like this now let's hold them both back behind us and then just one arm Works wo right I know you want to drop that other AR that other arm keep the elbows High don't let it three two last one we switch shoulders down you got this Four 3 and two we hold hold it here can you lift the arms higher breathe for four 3 2 relax shake that out working our back coming back into that hinge forward position for a row hips come to the back tumm is engaged arms are long and let them hang at your sides shoulders down and back squeeze the elbows up and release and down lift release squeezing the shoulder blades behind you two more pick them up one more time and we hold keep squeezing those upper back muscles hold here Four 3 2 and one we're going to go into our leg side lunges and do the row is symetrically with the legs so a nice combo take the legs wide toes are facing forward starting with the left leg again proud chest we lean down just like in our warm-up bending the one knee straightening the other we hold on this left side really push up through that foot you should be feeling this in the side of your glute and in the inner thigh of the opposite leg last one same thing other side hips to the back Tummy in that protects that lower back so there's no arching here keeping that nice straight spine two more last one okay here we go with the isometric back to that left leg we're going to hold in this position rowing with one arm so we're going to pick them both up and then your right arm comes down row back down row back you got it just four more Can you sink a little bit deeper into that hip and push up nice job thank the other side we hold here pick both elbows up left hand down and up don't push up quite yet stay low last two last one then pushup nice job okay working the front of our shoulders we're going to do a Supine position Palms up front raise so starting just alternating shoulder height again core engag don't let the shoulders help keep them pressed down let's lift and both up we hold just the right drops this is a tough one four 3 two hold the right lower the left you guys should really be feeling your core right now too isometric and isolated for three two last one you know it's coming hold hold hold shoulders down breathe with me guys don't quit for four 3 2 one nice job we give the arms and the shoulders a quick little break put the weights down have your wall or chair handy we're going to work quads front of our legs holding on face of support if you need to starting with that right leg point the toe forward straight knee we lift and lower again really want you to be also working your abs here doesn't matter how high the leg comes you should be feeling it top of your thigh two one one more time we lift and we hold hold keep that knee straight Four 3 2 and one that fired it up good job same thing other side Stand Tall lift and lower if you really wanted an extra challenge you could hold your weight on top of your leg it's a great way to advance that move keep that knee straight I think it helps if you point the toe two one one more time and we hold Four 3 2 and one shake that out we've got one more step a little bit different going back to the right leg picking the foot up towards the knee this time we extend bring it back extend so we're just bending and straightening that knee again really want you to think about Contracting those muscles on top of the leg last one one more time we take it out and we hold can you lift it one inch higher yes you can four 3 2 and one I think that one slowly lowered as I counted down same thing other side pick it up extend and in we are nearing the end you got this two more hold it out we lift the leg and hold for four 3 2 and one one woo all right one more move for the arms one more move for the lower body same we're doing lateral raises so starting just alternating Palms facing in and down we go one side then the other just about shoulder height [Music] make sure the arms are doing all the work don't move to those hips core is tight all right let's lift them both right arm first comes down lift we have 4 3 2 hold it up on that last one left LIF I feel a little shake so good for those muscles stay with me two try to keep it slow and controlled last one we hold it here last thing for the arms you got this Four 3 2 really sit down nice work my friends and our last move going back to the legs we're taking a nice wide stance with toes to the corners like a second position bellet squat here this time we do not hinge forward we are straight up and down let's hold the weights at our chest pressing the knees back we drop the hips straight down press up through those heels this is another great one for the glutes and for the inner thighs knee is in line with your toes press up keep that pelvis slightly tilted so like you're squeezing those glutes the whole time we have two more let's take it down we cold little sway if you want to whatever takes your mind off it can you go an inch lower yes you can four 3 2 one and push up beautiful weights down and we get a beautiful stretch as our reward proud of you guys AR comes out and let's hug it in nice and close a lot of work on those shoulders take a nice deep breath in and out same right arm is going to reach up ahead reaching down elbow to the ceiling we can support it with our other hand for the tricep stretch and both come down other arm cross it in front and we come up reach down your back and release it down feet a little bit wider coming back to that side lunge position push up and and reach up nice and tall one more time stet to that inner thigh and reach up nice and Tall other side it's hard to believe after four years this is my first ismetric workout I'm always so proud of you guys when you try something new so please let me know how you like liked it in the comments it's always a good challenge all right and let's clasp the arms gently behind the back relax those shoulders down and back stretching that chest and while we're here take the left ear towards the left shoulder and lift and then other side lift the chin ever so slightly you can hinge forward and maybe lift the arms if that's comfortable for you feeling a nice stretch in that back and in the chest inhale exhale release back with one leg pressing the heel towards the floor slight front lunge here and then tuck that pelvis for that hip flexor and into the quads maybe go a little bit deeper just making sure that back leg knee is mostly straight and then same thing other side big step back bend the front knee straighten the back nice deep breaths maybe one inch deeper and come on up facing front again again feet underneath the hips big inhale exhale down if you'd like some more stretching and abs I will link a video coming up next down on the mat as always thanks for working out with me we'll see you next time

#Strength #Training #Workout #Beginners #Seniors #Isometric #Balance #Exercises

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