Cardio & Bodyweight Strength Workout for Beginners & Seniors // 30 min all Standing

[Music] hi and welcome to this allst standing cardio and body weight strength training workout everyone's favorite we are all standing it's to the music and has a timer no excuses today we've got a warm up and a cool down you don't need a big space we're going to go ahead and get started with our warmup feet are underneath those hips and hands on top of the hips and then just give me a little Bend and straight shoulders are down and back nice and Tall core engage that mean that means the belly bonees pulled into the spine let's add our arms overhead with a big inhale keep the knee bent it's just a little Bend not a squat [Music] few more like this let's take it to a little Bend in point adding arms Crossing across the body [Music] [Music] okay let's take the feet a little bit wider toes to the corners come back to that bend and straight lower the hands add some shoulder rolls [Music] eight more like [Music] this arms out to the side little lunge side to [Music] side lower the arms adding a shoulder make it a little bit bigger as we're warming up here 4 3 2 and one bring those feet back in little march here arms come up just want you to shift that weight on the feet and climb the ladder so you're reaching taller lengthen the spine with every step take it to a [Music] March hands come in front elbows out to the side slowing the March down to single high knees here we [Music] go excellent let's go ahead and start that timer we've got 45 seconds of work 15 seconds of rest first move side tap and arms come out to the side closing in front no repeats we're going to alternate with a cardio move then a body weight strength move so that heart rate isn't going to be increased the whole time but you get little breaks open up that chest and rest 15 second rest I'll demonstrate the next move we're going to take a big side facing side step to the back we come down and then a little pulse out to the side step back and pulse so think here we go like a surfer back and pulse front back pulse [Music] front torso stays tall and you are just going as low as your knees will [Music] allow think about weight in the heels and knees out to the side you're [Music] breathing and break okay next we have a side toe tap just like our warmup in between each side we lift up in the middle option to come up onto those toes here we go [Music] and I'm doing this workout to the beat of the music but again we have that timer so you do you slow it down if you need [Music] to [Music] you could also lose the arms if it's too much okay quick break next we have an alternating front lunge or just a step forward arms are going to come up so again you're just doing a little step forward or you can come into a full lunge step tap back step tap [Music] back halfway there if you're taking that lunge forward think about weight in the heel or on that whole [Music] foot nice all right next we have our cardio move two side steps with a ham curl goes directly into it and then we're going to reach and pull elbows back with those arms here we go two side steps on that hamstring curl knee is facing down so think about kicking your butt with your [Music] heel shoulders down and back reach and pull back with the shoulders the elbows pull big steps last one okay coming to our strengthening move right leg comes out to the side fingertips together elbows wide we have a little side crunch alternating with the side leg lift whole time on this right leg [Music] also a balance Challenge on that left leg up and down twist and lift exhale on the [Music] twist slow and [Music] controlled nice work shake that out same thing other side we'll get ready left leg comes out to the side roll the shoulders down and back Tummy in here we go crunch lift twist and lift you can always hold on to a chair or a wall here if you need [Music] to belly button in and again it helps if you exhale on that crunch allows you to go a little bit deeper know you're feeling it that that standing leg I am [Music] too we could just shake it out after [Music] this there we go okay next move is simply a cross in front I really want you to use that inner thigh and then our hands cross as well pull the elbows back [Music] good we've got just this 30 more seconds think about really crossing over Tummy in and even if you lean back a little bit you'll get a little bit more core engagement only if that feels good to you squeeze the chest as we cross the arms as [Music] well and relax coming to a wide stance we're going to bend our right knee straightening the left reaching down with the flat back proud chest we twist and reach the right arm across here we go we're going to stay on this same side the whole time down cross down reach again weight in that heel that keeps the pressure off the knees butt is going to the bend back of the room Drive the foot into the floor to pick yourself up good stay here we've got the same thing on the other side check your positioning toes to the corners we lunge reach down and cross here we go more than halfway there [Music] next move going back to our cardio is an alternating step knee and then we take two steps back so it's like a step knee step step step knee back back here we go [Music] you can keep your hands on your hips or if you want we can do a little [Music] running step knee step [Music] back if you really wanted to increase the cardio on this you could do a little hop [Music] I'm going to keep it low impact [Music] here and break feet coming a little bit wider than hip width apart small Bend in the knees we're going to alternate punches forward so loose fist we punch punch punch eight times and then we're going to speed bag about face leg level or chin level also for eight counts speed bag punch 8 7 6 5 4 3 2 [Music] 1 [Music] again shoulders down put some force behind it I want those shoulders on fire come me [Music] in and break quick one all right next we're just going to March it out taking a little walk here arms are going to go up in side in and down just repeating that so join [Music] me take this opportunity to catch your [Music] breath [Music] [Music] excellent next move we have a step to the side cross behind or option to go ahead and do a curtsy lunge so bringing that knee further down to the ground and arms rainbow here we go so step cross step cross think about that weight in the front heel you're only going as low as you feel comfortable chest stays High over almost [Music] there well done next turning out from the hips we have two ankle tip Taps two ankle Taps that's it really want you to rotate out from those hips here we go using the inner thigh so think about the knee going out to the side rather than up you're going to feel out in the sides of your glutes and those inner [Music] thighs if you wanted to add a bounce you could just give giving you another little modification if you wanted to take it up a [Music] notch and break okay here we go next we have feet underneath the hips coming back to a squat or just a small Bend lift one leg or a star down and lift alternating and here we go down lift down [Music] lift leg doesn't have to come [Music] High all right just a few seconds left can you go a little bit [Music] lower excellent next easy cardio move we're simply stepping side to side and we're going to take the arms crun cross and punch and open out here we go [Music] stay with it almost there shake those arms out okay next we're coming hands behind the head into a slow crunch we Flex the muscles in and out alternate other side here we go crunch out and in crunch out and in knee up out and in so don't pull on the neck but you are rounding that back slightly lowering the Torso really engage those abs just like we're doing a crunch on the floor squeeze the [Music] biceps out and in nice job okay stance is a little bit wider left hand is going to stay where it is right hand is going to step in it ripples in to meet the left and we step back out in and out in and out so feet come parallel close and open one more and we switch sides here we go close and open should really be feeling those shoulders right about now and we're squeezing that chest and relax okay guys we're getting close to the end next we have a knee repeater with either a step back or all the way to a lunge and a knee you you pick your option go back knee we can take slow running arms with it if you're stepping back really squeeze that glute right squeeze your butt that's stepping back and lengthen that leg think slow motion and break shake that out same thing other side again you're taking a step back squeezing the glute knee up or stepping all the way back with that lunge here we go [Music] after this we have two more moves and then we get to stretch halfway there stay with me don't quit you can always tap back if you need to such a good functional movement and relax but you're glad to be done with that one okay next we just have a low kick repeater starting on your right leg so we just kick it and then run the arms so we're going to shake out all that latic acid that just got built up and we switch halfway kick kick low kick run Little Bend in that standing leg let's switch it kick kick you got to breathe and breako last move we are ending with one of my favorite functional movements we're going to do a squat or a small Bend just like we did at the beginning bending down hinging at the hips and then lifting up overhead join me weight is in the heels I like to call this we're picking up a box putting it on the Shelf down reach knees are in line with your toes and the weight is in your heels reach down and up 10 more seconds can you go a little bit [Music] lower nice job grab some water take a little breather and we'll stretch just take a nice gentle step touch take some nice deep breaths let's decrease the heart [Music] rate and let's add some shoulder rolls going to the back really lift him up and push him down and [Music] back okay come back with feet underneath the hips hands on top of the thighs chin comes up we sit the hips to the back with a proud chest roll just about halfway down drop the chin and then round the back up hold here come back to the arch position chin up shoulders down and back hips back arch up again one more time drop the chin round the back and roll up finishing with our shoulders let's do that again chin up hips are back we round up and down chin up Arch again releasing any tension in that lower back last time drop the chin round and roll up that feels amazing taking the feet a little bit wider toes to the corners side lunge [Music] here let's take the arms out to the side let's hold it to the left lower the right hand down really feel a nice inner thigh stretch and then if you can reach that left arm up beautiful chest opener and shoulder stretch lower the hand come back to Center lunge feeling the stretch in the inner left thigh and right arm comes [Music] up lower the hand we come back quick Flex hinge over for a hamstring stretch and switch straight spine and then step way back with that leg small lunge forward feeling a half stretch little pelvic tilt forward stretching the hip flexor and finally same arm reaches up and then lean over to the opposite side really lengthening that whole side body bring it down same thing other side big step back small Bend in the front knee try to get the heel down and back little pelvic tilt stretching the front of the pelvis here front of that hip and then arm up inhale exhale lean side hold here for another [Music] breath lower the arm return to Center come on up Shake It Out give yourself a hand thanks for working out with me you guys I hope you feel great it's great way to start out the new year thanks out with me leave me a note in the comments how you like this workout I love hearing from my viewers and we'll see you next time

Channel: SeniorShape Fitness

Views: 63,891

Keywords: senior shape, senior workout, workout at home, walk at home, beginner workout, cardio workout

Id: 8Ccdqh2xSiI

Length: 30min 40sec (1840 seconds)

Published: Mon Jan 01 2024