15-Minute Functional Strength Workout

foreign strength workout uses resistance in a way that improves strength to help make activities of daily living easier to do most daily activities involve multiple muscle groups and Joints so our workout will include exercises that work several muscles and joints together because we know that individuals have varying needs to improve strength as we get older we offer over 10 different types of strength training classes on our virtual live class schedule at silversneakers.com you're sure to find a class or two or more that's just right for you now and will keep you strong our workout today will include a combination of body weight strength exercises exercise is using handheld weights and cardio drills a chair is a great tool to use as a strength training bench for seated and standing Support options have a water bottle nearby and stay hydrated throughout your workout today let's start with the Rhythm walk walk one two three and tap one two three tap very nice if you have a little space come to me please one two three tap and back try it again [Music] one more add-on step touch four more we'll put those moves together come up to me one two three and tap back we go step touch one two three and tap step touch final four three anchor your feet down lift your shoulders up back and down do that one more time bend your elbows fist to your shoulders rotate come back to Center bend your knees push then sink I'm gonna add on lift my heel a little pivot on the rotation four more last one pause at the center foot goes back we sink down push up and lift your elbows come on down hips come forward slightly nice stretch in the hip flexors front of the Torso how about two more please lift sink to the depth that's right for your knees and hips today I'm going to add on hand goes up and over pull your elbow down good nice deep breath each Direction that's it one more pause here step in walk on the left let's pick up that Rhythm one two three and tap here we go one two three tap one two three tap when you're ready come on up to me one two three tap and back try it again adding on step touch four more four three put it together come on up to me one two three tap back step Touch four three one more time come on up step touch Final Four anchor your feet lift your shoulders up back and down one more time bend your elbows fist at your shoulders we rotate start small there's always time to progress and grow push sink I'm going to add that pivot one more pause here leg goes back sink down elbows lift good push your hips slightly forward get that stretch in your quadricep and your hip flexor could we do two more lift come back down all right let's add on hand on your hip up and over you're also welcome to hold on to the chair or if you're near a wall like me hey use it for a little stability because we got two more up and over one more time all right pause here step in Shake all that out we're ready to get our first block of strength started grab a weight that you can use for some overhead work have your feet a comfortable distance apart bend your elbow you only need the weight in one hand so you can hold on to the chair or you can have your other hand on your hip we're going to start with a little squat sink back push straight up where the wall and the ceiling meet pull to your shoulder push your hips back use your legs to push up good big exhale when you push right here all right take a look I'm going to add a diagonal push if you want it if you don't like it stick with the overhead press in front hips go back diagonal push now I'm going to add on again here's that pivot I catch my weight in my legs I push off and pivot down could we do three more I love when you tell me yes now if you told me no maybe you just need to go to a lighter weight nothing wrong with decreasing the Reps today let's bring the weight to the shoulder finish the exercise pause here stand up tall unfold the exercise unfold the weight put it down and then let's walk on the right foot we're going into a cardio drill next now we're going to start moving backwards I'm going to add a quarter turn it has a step touch rhythm take a look and then you can join me step touch step touch step touch join me step touch step touch add a quarter turn quarter turn step back step to me push back quarter turn step back that's it now once you've got the Rhythm and you feel okay with the quarter turn could we add a little bit more power push how about four more here use your arms they'll help give your legs some power [Music] one more time pause next exercise body weight strength your weight is in your left foot your right knee is up relax your left knee flex your foot take your time press back four three two pull up four three two let's try that again belly buttons in I'm pushing my heel back and then I'm drawing everything up nice and Tall I'm holding on to the chair because there's quite a bit of balance involved with this exercise if you want to focus on balance training nothing wrong with that you can try letting go of the chair see how you do but I'm going to add a little speed are you ready two counts back and in and again we're going to press back and up I'm gonna see if I can let go but the chair is right there if I need to hold on always okay to put your foot down we only have one more knee up and pause and then walk that out because I know this foot has a lot of strength in it in that exercise as well all right let's do our set again work on the other side so grab your weight goes in the other hand feet are a comfortable distance apart bend your elbow push up in front then sit back in a squat Knuckles to where the wall in the ceiling meet up in front exhale push [Music] if you'd like I'm going to add that diagonal press now up pull down we always want to find the appropriate range of motion just for how we feel today nothing should hurt but I'm certainly okay if it gives us a little challenge let's add that pivot I push my weight into this leg I catch this heel goes up and then I sink down use my legs to help me push up let's do one more big exhale pause here stand up tall unfold your arm and that weight goes down perfect walk on your left cardio drills next remember we start with a step back sometimes that's a little tricky and that's why I did it that way you ready step touch quarter turn step touch step touch step touch step touch step touch step touch there we go start small get the Rhythm then add that quarter turn if you haven't already stay strong in your arms that's it now add a little power push front push back that's it I want four more please [Music] two to go a little bit more push that's it last one [Music] walk that out great job all right body weight strength weights in this leg this time lift your knee flex your foot this knee is relaxed take your time push your heel back hold on to the chair for stability lift your chest draw your knee up there you go back now there's a lot of strength in the foot muscles of the standing leg when we start feeling that as we start building the Reps a little bit so if you need to take a little pause and walk around that's totally fine foreign that's the foundation for the rest of your house right all right one more time at this pace belly buttons in chest up shoulders back and down can we go with the two counts back here we go press back and pull all right I'm going to lighten my hand grip on the chair just have it for a little bit of stability can we do one more pause here walk that out I feel that from my foot up into my hip all right next block of movement training I'm gonna stick with my lighter weights today there's time to progress to the heavier ones for sure your feet are a comfortable distance apart you want to sink back into a little squat pull with momentum take your time push then pull back down release your arms and we'll add a shoulder roll to reset all right let's pick up the Beat of the Music nice and easy sit first then pull into a hammer curl and push then I'm going to bend my knees to catch stand tall and unfold let's try it again so I load pull push use my legs to bring the weights to my shoulders stand tall and release down Pull push patch release oh I love this one you're in control always with how low you go with those squats bigger is not necessarily better have great form I want us to use momentum but I want it to be controlled make it a great power move could we do two more I think we can down Pull big exhale one more time Perfect all right weights go down in the chair we have a cardio drill next walk on your right now our warm-up Rhythm walk has prepared us for our cardio Walk we're going to add one two three and tap move to the side one two three tap come back this is your base move and there's nothing wrong with staying with the base move but if you're ready to add on I'm going to add a quarter turn this way one two three tap and back you can make your movements a little bit bigger if that's right for you one more variation I'm going to add on is speed quick quick hold quick quick reset so you push add the speed but then you have to stop find your balance yeah deceleration acceleration deceleration always good to use and work on that drill improve those skills one more time pause walk all right next set of exercises and then we'll catch the cardio drill on the other side what do I have for us ah I've got another body weight exercise for us now I want you to find your own Rhythm it's not about going with the music it's about finding your own Rhythm here's what we're gonna do we're gonna step front back one two three so we're on the other side front back one two three front back one two three pause front back one two three pause push front push back you got to catch yourself find your balance this really works our hamstrings and our glutes also ankle strength so important if the movement is a little bit feeling funny for you today no worries start small and then you can build as your comfort with the exercise is more comfortable we're going to go front back one two three pause front back one two three pause thank goodness that's done all right we're moving back into a strength exercise I'm going to use my lighter weights again I've got time to progress heavy we're going to hinge from your hip your knees are relaxed but we're moving from the hip I'm going to pull my right hand to my hip it's a rotational rope release stand tall and then we'll do the other side so grab your weights shoulders up back and down here we go we're going to come down pull hand to hip release back down push and stand now we'll go the other side hinge left hand to left hip Knuckles to the floor and rise my knees are relaxed I'm moving through my hip that's going to engage my glutes and my low back also gets my hamstrings and so many other muscles all right keep it coming Knuckles to the floor rotate your heart back to Center push up [Music] we're gonna do one more on each side I want you to think about bringing your elbow towards your spine that's the rotation can we get in one more oh sure we can stand tall nice job weights go down in the chair [Music] walk that out all right so we have to do that one two three Rhythm walk on this side [Music] are you ready one two three and tap here we go one two three tap and back [Music] add the quarter turn when you're ready one two three quarter turn back we go keep your arms strong they help with your leg movement if you'd like to add the speed I'm going to put it in now quick quick hold come back reset quick quick hold come back reset two more one more pause all right last exercise put yourself near the chair so you can have it for a little bit of support body weight strength we're going to sit back in a squat Stand Tall weights in your left leg lift your right knee and rotate and reset we'll squat down up do the other side weights in this leg lift your left knee and reset chairs right there if you want it for a little bit of balance down up rotate fine balance reset all right one more at this pace [Music] pick up the pace here we go down up twist reset now what if you didn't want to add the knee lift how about a heel raise down up I'm on my toes I lift my heel that's also working really great with the rotation you choose what's best for you today one more each side down up rotate last one pause that was fantastic let's pause here take your feet wide nice deep breath with me arms come up big inhale out and down roll your shoulders back one more time big deep breath [Music] great job don't forget to stretch following this workout so you'll feel great the rest of the day and tomorrow we have several stretch videos you can follow right here on our YouTube channel and while you're at it click the Subscribe button so you don't miss any of our workouts and videos I'll see you next time foreign

Channel: SilverSneakers

Views: 27,368

Keywords: SilverSneakers, Senior Fitness, Free Exercise Video, Free Senior Workout, Functional Training, Functional Fitness, Strength Training

Id: TSnvW4TT6Io

Length: 19min 8sec (1148 seconds)

Published: Thu Oct 20 2022