15 minute Walking Workout for Seniors, Beginners

[Music] hey there april of yestern x here with my mom michael hi today we're going to do a 15 minute walking workout uh-oh by requests a lot of our friends want a 15-minute is that oh yeah at that period of time so this is for you all right so we're gonna be walking um it's gonna be around 1800 steps less or more depending on your pace and you don't need any equipment for this workout but do make sure you have some water handy in case you want to take a sip and definitely clear the area all right any questions not for me i'm hanging in there all right very good very good all right so we're going to do a little warm up on the other side and we'll get started all right so take a pause here we'll see another side we're going to start by just doing a quick little warm-up okay so let's march it out let's get this started good work okay and remember to make sure to breathe don't forget to breathe okay no gotta keep breathing keep breathing yep and always have good posture i always emphasize this so your ear shoulder and hip in alignment that's our goal right because that makes everything work better and work in alignment that's right all right okay so you definitely want to breathe uh take sips of water when you need it and if you need to rest that's great that's right and if this pace is if the pace is too fast just look out for yeah don't worry about it okay that's right all right so we're going to do four sets of exercises okay okay and they're going to be four exercises in each one 30 second rounds with 20 seconds of rest in between sounds complicated well no i'll walk you through it we're going to start with some side steps okay we're going this way that's your favorite side step workout okay here we go tight step it good nice very good we're here for 30 seconds i know you like this this is the easy one i like these i want you to get used to this side step movement really working on your your your legs lateral muscles here and your legs and your thighs yeah it's always good just to be able to move in different directions it's true all right don't want to fall down definitely not okay and we're gonna march it out this is our rest so this is our our rest rest a walking rest okay okay so you know those side steps right yep we're gonna do some side steps with some side punches okay okay so coming on in five seconds so here we go and here we go so as i step and punch yeah single arms yeah give me a single arm single arm you're doing double single arm yeah singular good i was trying to get double it you're just you're you're just like overachiever okay keep going very good another 15 seconds nice and breathe everyone yeah keep breathing yep just a few more seconds get this body up yep very good and walk it out good any um destination for your walk today well the hot dog is always there you seem to have trouble finding it it must be on the wrong way or something no you know what that keeps you motivated that's true it definitely keeps you motivated okay we're gonna do side steps with some overhead presses okay so here we go side step and overhead yeah overhead there you go keep going looking good yep yep good very nice and breathe breathe keep going probably feeling this now yeah oh yeah okay make sure you breathe keep going yep keep going here we go two and one and march it out good work okay good work good job everybody yep okay keep going people yeah don't give up don't get us right that's right again go at your own pace all right very good what did you do okay so we're gonna do some side steps okay we're doing side steps with the biceps so side step bicep easy peasy good breathe breathe yeah keep breathing nice good keep going yep looks good yeah these 30 second rounds really kind of get your heart rate up yep this sure does keep going very nice and breathe okay hey march it out good work good i'm enjoying this a little bit somebody is that's good yeah are you i'm hanging in there okay you're doing great yeah okay we're going to do a side step i'm going to ask you to do a diagonal up this time okay so you're going to side step and up side step up good nice good job breathe very good keep it going and breathe it's like we're punching in the air yep and breathe good work yeah just another few seconds and good march it out whoo felt that one good work okay we're still in sightstep mode this is your sidestep workout okay we're gonna do this i could say it was my favorite move yeah you did we're gonna do sidestep with those side punches single arms our necks okay so here we go inside step and punch good good side step punch step and punch good step and punch good and breathe keep breathing nice work okay keep going good that couch looks pretty good yeah it's calling you calling your name make room for me [Laughter] yeah he's really relaxed over there okay arch it out good work okay remember what our next one is next one is the side step with the overhead punch okay whatever you say max okay all right keep breathing everyone looking good all right so side step and punch side step punch side step punch good and you know as you keep doing these moves they're going to get easier when you first start out you're like whoa i'm trying to get my arms and my feet coordinated it's like can be very challenging but the more you do it the better you'll get yeah i mean i know it's important to do it's just getting your motor started yes stepping on the gas and realize you only got peanuts for fuel or air but again it's like you start where you are if you only do three minutes that's fine that's right you keep building on it except i don't want to give people the impression that i'm quitting i'm not going to quit i might fall down but i'm not going to come i know you want but you know how to get up because we did that video too right that's true okay great sidestep and the bicep curl that's true right we did we did we did the get up from the floor video so you'll know how to do that that's right okay breathe unfortunately if you can just get into a crawling position you can somehow work your way over to something it's very true crawling or even just on your bum right if you can scoot over yeah scoot yourself over who cares about how you look at that time don't just do it that's right it's not about not about fashion fashion show right okay march it out good very nice everyone keep it going okay nice work on doing those two rounds of side steps now we're gonna go into another foot move that you like the heel touches so we're gonna do four exercises with the heel touch all right okay all right and we're gonna do first one's gonna do a heel touch and punch forward so it looks like this punch good yeah nice yeah good work and breathe and breathe and nice good i'm breathing thank goodness breathing hard too yeah well you know that means that you're getting your heart rate up yeah which is awesome which is great think about the blood flowing through your body not only through your body but through your brain to your brain as well march it out it's true the brain my brain needs some help everyone's brain knew how my brain needs help too i find that hard to believe oh no absolutely okay so the next one's gonna be those heel touches but we're gonna do some tricep moves okay so it's gonna look like this is like this so if you look at my arm upper arm it's just staying in one place okay just your elbows yeah that's right keep those elbows close to your body you feel it like in your upper back of your arm yeah yeah keep going breathe very nice good work very nice and i love all the music that we're using in this video march it out it's by this artist called ixan and he just has this really uplifting really nice music yeah okay yeah so yeah music is relaxing absolutely and it can lift your mood too you know which i love okay so we're still doing those heel touches but your heel touches with one arm going up okay so it's opposite arm back leg so uh right just like you're doing a big walk yeah good and breathe very nice i'm feeling like a little toasty how about you huh this is gonna work out yeah it's a good workout yeah keep going and we're not even halfway through there yeah i know we thought of this anyway whose idea was it to do 1800 steps what's up with this i am breathe this is good for you march it out good work very nice it's nice to do these indoor workouts yeah it's because you can do them whether you know any kind of weather absolutely a lot of a lot of friends do it when it's raining outside you guys want to keep your workout in so you get your walk-in awesome it's too hot out there okay so we're doing yeah there you go two arms yeah important thing is to keep moving mm-hmm just a little bit every day that's right it's good yeah a little bit every day yeah that's all you need to do and make sure that you um drink water um yeah right now it's the summer months up here in the northern hemisphere and it's very important to even drink more water than usual because it's hot and it's very hot where we live okay very nice hey so good work on that doing that first round of the second set okay so we're going back to those heel touches with the punch forwards we're still standing you are good yes you're standing up straight right everybody no hunching over straight turn over yeah good work okay so he'll touch punch forward punch forward good punch forward good work very nice keep going very nice yeah you talk about music and there's always a certain song that brings memories to you you know because you associated with something right so whenever the music comes out for this workout i'll remember the pain and oh yeah i remember that march it out i remember what april put me through oh yeah see i'm expecting this really like like flowery really positive thing and then you know that that was really at that movie for curveball that's good but lisa it made an impact on you very nice very good okay those triceps good tricep very good keep going and breathe good work nice job yeah okay good another 15 seconds here okay and breathe very nice another five seconds my brain is working very good okay march it out good work all right last move in this in this little series is just so side side okay okay just like that okay so keep it going very nice and breathe we're marching and we're going into our you'll touch with the side move good and breathe and i'm going to take a sip of water on our next little break because we'll be midway through our set here what's good okay yeah so yeah and again if you need to rest or if this is very challenging for you yeah just hit that pause button yeah hit the pause button we're waiting for you right swing that's exactly right we're on here on the other side okay march it out take a sip of water and breathe everyone very nice good work okay as you're doing it getting ready i'm gonna show you our foot movement it's just gonna be a step out okay it's gonna look like that okay so step out and we're gonna do a punch with it so step out and punch so give me a step out and step out give me just give me your step box first step up go go that way and step out good step it out coordination very important so just get used to this movement right here okay step it out okay and step it out keep it going we're gonna do four more step it out this is three and three this is two and two and one and one okay march it out okay so just getting you used to this that step out move okay okay because we're going to do that it's almost like the it is but we're starting out from the center point and put stepping our feet out okay so we're just going to give me that side step again okay side step inside step yeah let's put the arms in and up and up good as you step it out put those arms up good breathe and breathe good very nice keep going that's the brain the brain has to kick in that's right it's coordination coordination and we're doing some balance here yeah balance and believe it or not by doing these exercises you actually have to engage your core so your cores your abs your back okay march it out your hips and your glutes as well okay it requires all that by standing up okay very nice okay so our next move is going to be that side step give me that side step again so i step it out good step it up good step it up i'm getting used to that now we're going to push our hands down push our hands down push our hands down good and down very good and if you want to speed it up you can we're going to stay right here [Laughter] yeah i'm not going to getting used to this move i'm doing the real slow moments it's very good that's right that's not a problem it's good this is a really good coordination move here yeah and march it out yeah my brain i know i want to challenge your brain to do get your legs and body to move in different directions you know and it's good to do different workouts too okay all right very good okay so our next move is we're just going to do some bicep curls with a step up so it looks like this so just step out again give me that step out again give me that step out again good step out and step out give me some bicep curl good i said curl and breathe good very nice very nice keep it going yeah you're trying to hand breathe get the brain to work for the others now arms just listen to the brain that's right and the leak the legs whatever that's right that's right okay step it out step it out step it out and step it out and rest nice work now do you believe that actually we did over 15 minutes so it feels good work i said four seconds but just so you know well you know what we did we changed some things and we are at 15 minutes so we're gonna do a nice little cool down from this point okay all right all right so stop right here let's put that leg straight out toe up and reach for the toe you don't have to touch it just reach i just want you to feel a nice stretch in your leg good work and come up nice work nice work other leg straight out toe up reach good work okay and breathe forget to breathe yeah and come up very nice all right let's let's do a nice little arm stretch here arm across the chest and breathe everyone yeah good work on taking the time to work your body out your brain and your body will be burning in the butt okay great arms and a t again okay arm across chest good work all right very nice okay give me three inhale exhales and up and we'll clap at the top okay that's one breathe good inhale and exhale out good and one more clap at the top inside out hands and lean to your right i feel that nice side stretch and it feels good oh yes okay and center lean to the other side and center good work on this 15 minute workout now if you need a more cool down check out our cool down video so you can really get your heart rate down and get your muscles relaxed all right so really nice job it's great to see you and we appreciate you being here um if you like this video please give us a like share comment we read them all and um subscribe to our channel and don't forget hit that bell so you get notified of new videos alright so thanks for joining us we look forward to seeing you real soon and in the meantime keep moving see you soon

Channel: yes2next

Views: 672,054

Keywords: beginner workout, senior workout, at home workout, exercise routines, senior workouts, indoor walking workout, indoor walk, walking workout, senior exercises at home, exercise for seniors over 60

Id: LYJ3U0Fs4dg

Length: 19min 31sec (1171 seconds)

Published: Tue Jun 22 2021