All-in-One Walking & Strength Workout for Seniors

Hey there, it's April of Yes2Next. Here's my mom, Aiko. Hi. Today we have a 50-plus minute all-in-one workout. Uh-oh. Yes, it comes to you from our friend Marge, who suggested, hey, you know, I'm progressing. I want a 50-minute all-in-one. And Marge has been with us for about three years and has lost weight and gotten stronger. So, Marge, congratulations. Keep up the great work. Alright, so today, we're going to be starting out with the warm-up. Okay, we'll be doing some balance work. We're doing strength. We'll be doing cardio. And we'll be topping it off with a nice, relaxing, stretching, yoga-inspired stretching session. And baby cake in between. That's right. We're like Wonder Women here. Alright, okay, so what do you need? My mom's going to be doing this workout in a chair. I'll be doing it standing. For the balance move, if you're standing with me, you might want to be near a sturdy table or countertop just in case you need it for stability. And for the strength portion of the workout, we're going to be using bands, okay? These are strappy kind bands or these tube kind bands. There's some suggestions in the description below. But you can do it without bands. And I'll also show you some modifications with a dumbbell or another kind of weight to challenge you. So, we can do this workout all together, any level. All mixed up together. Alright, have some water handy. Clear the area. Got any rugs? Tape them down. Anything else, Mom? No, let's go. Alright, we'll take a quick pause here and get started with our stretching warm-up. Alright, so Mom, you want to have a seat? Absolutely, thank you. Alright, let's get this party started. Yeah. And warm it up, okay? Get these muscles ready to move. Yep. Okay, get the knees up. Okay, breathe everybody. Okay, now, remember, good posture everyone. I didn't even say it. It's in my brain. I didn't even say it, I just pointed. It's in my brain. Okay, very good. You can all say it aloud, I didn't say it. Okay, heels forward. Yeah, good. Yep, warm it up. Get that body ready to move. Good work. Alright, march it out. Okay, I'm going to show you this next warm-up move. It's basically going to be step it out, arm circle back. Okay. Okay, so ready? Let's do it to the right. Good, and to the left. Okay, right and left. Give me two more. Right, left. Okay, good, march it out. Nice work. Remember those heel touches, right? Yep. Okay, I want the arms forward this time. Forward and forward. Good, yeah. Bring those arms back and forward. Breathe. Nice work. Good job. Give me two more. Two and one, march it out. Good work. Okay. Give me those reaches. Side, side. Feel that body waking up. Yeah. Wake up body. Yeah, wake up is right. We got an all-in-one coming to you. Get ready. That's right. Okay. Good. I feel like my whole core waking up here. Good. March it out. Very nice. Okay, give me some nice side steps for you. It's going to be step outs. Good. Step it out. Good work. Breathe. This is four. Good. And three, two, and one. Very nice. Let's go into those heel touches. Mm-hmm. Good job. All right. Now we're going to go right into those step outs with the arm circle back, right? Step out, circle back. Circle back. Breathe. Nice. Opening up that shoulder. Open up these hips. Yeah. Good. Give me two more. One and two. Good. March it out. We're going to end it with three inhale exhales, okay? Okay. Just open it up, everything up. Inhale and exhale. Good. And inhale and exhale. Good. And one more. Inhale and exhale. Very nice job on this warm up. We'll take a pause and get started with our balance work. All right, so we're going to get started with our balance work. So important to work on this to prevent falls, right? We don't want to fall, everyone. Okay, so our first move is just going to be a front leg lift. So if you're standing, be near a table or countertop so you can hold on. And all you're going to do is you're just going to kick it out and hold for five, four, good, three, two, and one, and down. Okay, that's the move. If you need to hold on to something, that's okay because you're still working it. Okay, one, two, three, four, and five, and down. Nice work. You want to try it for 10 seconds? Yeah. Okay, let's go. One, two, breathe, three, four, breathe, nine, and ten, and down. Nice work. All right, so if you're seated or standing, remember, really good posture. Don't want you leaning, okay? That's part of this exercise is to be able to keep your body stable, okay? Work on this core. Keep it up for 10 seconds. Two, three, good, four, five, six, seven, eight, nine, and ten. And rest. Ooh, nice work. All right, breathe, everybody. Now, just taking stock, where did you feel it? On this side. This side, yeah? Yeah. Maybe in your core? In my leg, yeah. In your leg, right? I definitely felt it on my standing leg and also in my core because you have to stabilize, right? Right. And that's what's important for balance. Okay, so next one is basically toe back, heel forward, okay? Toe back, heel forward, okay? And again, this is like, these are single leg moves, okay? So, heel forward, toe back. Which leg are you working? Okay, you're working that one. Okay. This is three. I'm following you. Good. Four. Breathe, everyone. This is five. Standing leg slightly bent. Six. Good. Seven. Breathe. Woo. Eight. Looking good. Nine. Toe back. Ten. Toe back. Woo. Did you feel that? Yeah. Huh? Did you feel that in your leg? Okay. If you're standing with me, you definitely felt that. Yeah. Okay, shift the weight over to your right side. Knee slightly bent, okay? Alright. Knee over toe and ankle. So, here we go. Toe back, heel forward. That's one. This is two. Breathe. And three. Breathe. This is four. Good. This is five. I see you, mom. And six. I see you out of the corner of my eye. Seven. Breathe. Well, sitting is different than standing, isn't it? Good. This is nine. Woo. And ten. And rest. Take a break. You probably feel it on your leg, right? Oh, I sure do. Yeah. I sure do. Now, shake it out. Really nice work, everybody. Good, good job. Okay. Another single leg move. Okay. You ready for this one? I hope so. All right. We're going to do a side leg lift. Okay. So, yes. Let me see you do it. Oh. I'm just going to do it for five seconds. Four, three, two, and one, and down. Okay. Other side. Five, four, three, two, one, and down. Good job. Do we dare try it for ten seconds? Yeah. Okay. For a ten count? Yeah. Here we go. Okay. So, you're standing with me, and you're right here. Here we go. Two. Good. Three, four. Breathe. Five, six, seven, eight, nine, and ten, and down. Nice work. Other side. Ready? Ten, nine, breathe. Eight, seven, six, five, four, three, two, one, and down. Oh, yes. Did you feel that? Yeah. Okay. If you're seated, next move. Yeah. You may want to sit a little bit back in your chair. Okay? Yeah. And all you're going to do is lift both feet up. Obviously, I can't do that. And you're going to balance. Now, your challenge is to stay upright. If you're standing with me, it's one knee up. Three. Good. Four. Five. Six. Good. Seven. Eight. Nine. And ten. Feet down. Oh, yes. Okay. Feel that in your core, everybody? All right. That's right. That's where you should be feeling it. And remember, sit up straight, okay? Sit up and stand up tall. Okay. Other leg for me. Both legs for you. Go. Ten. Nine. Good. Eight. Seven. Breathe. Six. Five. Good. Four. Three. Two. One. Down. I felt that one. Oh, boy. I sure felt that one, too. Yeah. Okay. Let's breathe. Take a breath. Take a sip of water. All right? All right. I'm good. You're good? Yep. All right. You ready to do that? You want to do one more round? Sure. Okay. Do I have to? Okay. I'm ready. We'll do a short round. I love your enthusiasm here. Okay? I'm ready. All right. We're just going to do one set here. Okay? We'll do one set for ten count. Straight leg front to the front. Okay? Here we go. One leg forward. One. Two. Good. Three. Four. Five. Six. Seven. Eight. Nine. And ten. Yes. Okay. Are you ready for this? Yep. We're coming in. Okay. So, here we go. Ten. Nine. Good. Eight. Seven. Breathe. Six. Five. Four. Three. Two. And one. And down. Good job. Now, if you want more challenge, you can start moving those arms as you're standing with me. It really kind of tries to throw you off on your balance. Right? Throw you off on your balance. Okay. All right. Our next move is toe back, heel forward. Right? Oh, good morning. Good morning. Toe back, heel forward. Right? How's it going, buddy? Hello, sweet boy. Yeah. Good morning. You feeling okay? Keep going. Yeah. He has a little, a little something going on with his eye. Ew, little dude. We're going to take him in. Okay. Give me four more from here. Four. Good. This is three. Very nice. This is two. Good job. And one. And breathe. Really good work. Okay. You ready to do the other side? Yep. Okay. Toe back. Heel forward. Good. This is two. Three. This is three. Very nice. And four. Good job. Five. Six. Seven. Eight. Nine. And ten. And rest. Very nice. All right. Good work, everybody. All right. We're just going to do one side leg lift for a count of ten. Okay? You ready? Yep. Okay. Sit up tall, okay? Catch the core. Here we go. Ten. Nine. Good. Eight. Seven. Breathe. Six. Five. Good. Four. Three. Two. And one. Down. Rest. Breathe. Take a breath. Other side. Ready? Yep. Ten. Nine. Good. Eight. Seven. Breathe. Six. Five. Four. Three. Two. And one. And rest. Oh, yes. Okay, everyone. Last balance move. All right. Either knee up with me or both feet off the floor with my mom. Okay? So here we go. For a count of ten. Seven. Six. Breathe. Five. Four. Three. Two. And one. Down. Good job. Check your balance. Check your posture. Okay, breathe. Last balance move here. Okay? Both feet up. Go. One. Two. Good. Three. Four. Breathe. Five. Six. Good. Seven. Eight. Nine. And ten. Woo! Excellent work on this balance. On these balance exercises. All right. Take a break. Take a sip of water. We're going to get started with our strength training next. So mom, ready to do the strength portion of this workout? Let's go. Okay. So if you're seated with my mom, you're basically going to do a modified squat. Okay? So you're going to either just sit there, squeeze your glutes together, hold for a count of ten, and release. Or you're going to do that and lift off the chair and down. Okay? Or do a full chair stand up. Now, if you're with me, you're putting that band underneath your feet, shoulder width apart, slight tension in the bands, and all you're doing is you're going to sit it back. Are you ready to do a chair stand up? Okay. And stand up. Okay? And down. Okay? Good. Again, if you're just not standing, just squeeze your glutes. Okay? Good. And this is three. Good. And down. Breathe. This is four. Down. Breathe. Five. And down. This is six. Breathe. How you doing? Okay. And down. The toilet move. That's right. Seven. Keeps my glutes strong. And down. That's right. And eight. And down. Breathe, everyone. This is nine. Down. Good. And give me one more. And ten. Ooh. And down. Nice work, everyone. Okay. Breathe. Breathe, breathe, breathe. Need a sip of water? Take a sip of water. Okay. Do you feel that? Yep. You're going to be, like, hopping off the toilet super quick with that move. Bring it on. All right. Now you're going to use a band. Okay? Let me give you a red one. Okay? Okay. Take a breath, everyone. Okay, so first thing we're going to do is we're going to put that band underneath our I have it underneath. Let's start it on the right, actually. I'm sorry. We should always start on the right. On the right foot. Okay? Have slight tension in the band. Okay? All right. And we're going to lift it forward. Slight tension. Forward. Yeah, sit up straight. Sit up straight. Down. Okay? And then to the side. To the side. Lift to the side. And down. Okay? So here's the move. Forward. Down. To the side. And down. Are you feeling some tension? Forward. Down. Side. And down. Good. This is three. Down. To the side. Three. Down. Four. And down. Palms down. Good. Mm-hmm. This is five. Palms down, everybody. And five. Good. Are you starting it? Can you feel it? Yep. Six. Breathe. And six. Good job. Seven. And seven. Good. This is eight. Oh, yes. And eight. Keep going. Nine. One more. And ten. Very nice. Okay, rest. Ooh. Do you feel that? Yeah. Now, you could also use a dumbbell with that or a weight, right? Forward. And side. You're going on the other side now? We're going to the other side. Okay. Here we go. Okay. All right. I'm gonna give you some space so I don't hit you in the head. Okay, ready? Mm-hmm. Here we go. Forward. Down. To the side. Very nice. That's perfect. Forward. This is two. And two. Good job. This is three. Breathe, everyone. Three. As you lift, breathe out. Four. And four. Good job. Five. I like these slow moves. The band really kind of makes you do it slowly. Good. I'm calling this seven. And seven. Good. This is eight. Good job. And eight. Very nice. Good. Nine. And nine. Oh, Mochi's stretching. Good. And ten. You have to play with the band. Good job. Let's play with the band. And ten. Okay. Nice work, everyone. Okay, so take a breather. I'm going to take a sip of water here because I need to. I'm getting a little dewy. Are you? Good. Yes. And, you know, the desert, it gets very dry, so it's... Yeah. It's very important, especially here, to drink a lot of water. You don't even realize you're losing water. Okay. So our next move is going to be circle rows. So I want you to hold the band between your hands with slight tension. Okay. So it shouldn't be way out here, right? It should be right here, slight tension. You can move your hands in a little bit more. Move your hands in a little bit more and feel tension, right? Yeah. Okay. So sit up tall. Slight bend in the knees if you're standing with me. And then we're just going to do a circle to the right and a circle to the left. Okay? Circle to the right. Circle to the left. That's two. Keeping the band taut? Yep. Three. You're engaging your upper body, but also your core on this one. Okay? This is four. Five. Good. And five. Breathe. Six. And six. Good. Seven. And seven. Breathe. This is eight. And eight. Good job. Nine. Good. And ten. And rest. Feels that. Oh, yes. Breathe. Now, take a rest. And rest. Water. If you can't do ten reps, that's no problem. You know, you do as many as you can. It's just important to try and to do as much as you can and build up strength gradually. Okay? All right. So, the next one, that was like a circle row, and now we're gonna do a real row. So, whether you're seated or standing with me, okay, band between your feet. Shoulder width apart, okay? Band between your feet. Shoulder width apart. Wider, wider, wider. Okay. Now, whether you're sitting or standing with me, hinge at the hips. The back is straight. Notice my head, neck, spine are all in alignment. And I am pulling my elbows up. Shoulder blades together. And down. Okay? Shoulder blades together. And down. Good. This is three. Good. Nice warm-up. And four. Breathe. This is five. Oh, yes. And six. Breathe. Notice how slow we're going. Seven. And eight. Breathe. This is nine. Slow. And ten. And rest, everyone. Oh, yeah. Very, very nice. That super slow-mo really works the muscles. And check out our slow-mo strength workout that we recently did. That's another way to... The tut. That's right. Your king tut workout. Okay? All right. Very, very nice. Okay. So now, take a breath. Rest. Next one, we're going to actually loop our bands together. Okay? I have taken the liberty of doing that here. Giving you a loop, Mom. Oh, thank you. Let me take that one for you. Okay? Thank you. All right. No problem. Okay? So we're going to put this band. Step into it. Okay? Put it around our thighs. Now, you're seated with my mom. All you're going to do is you have your feet... Yeah, right. You can put them in a little bit more. Maybe shoulder-width apart. And you're just going to press your thighs out and in. Out and in. So you want to really feel some tension in this band. You might need a little bit more tension on the band. A little bit more. We can tighten it on the next one. But just to show. Now, if you're standing with me, you can either do this, or we're going to actually do some side steps. Okay? But you're going to keep on pressing out, Mom. Okay? All right? So here we go. I'm going to count for ten on these. But you keep pressing out. Okay? Okay, keep going. Yeah, I'm still getting tension. Three, good. Press out. You can keep, yeah, keep pressing. This is four. Keep going. And notice, I am, my knees are slightly bent. And I have tension on the band always as I'm moving from side to side. Really working these thighs. Whoo, yes. Breathe. I lost count, but I'm going to call this seven. Seven. Okay, and eight. And eight. Good. And nine. Give me ten. Good, and ten. And rest. Okay? Whoo! Very good. Now, modification on this, if you're using a dumbbell, you can just step it out like this. Okay? Keep on stepping it out like this. Okay? Stepping it out like this. All right, kitty cat. Kitty cat. Okay, rest. Okay, so that was our circuit, Mom. We're going to do that circuit one more time. Okay, so take a breath, breathe. Take some water here. Let me have that. I'm going to tighten it up for you just a little bit as you just take a nice little break here. Let your muscles rest a little bit. I see my mom getting some steps in. Steps are always in there. Well, you know, it's an all-in-one workout. You're definitely getting some steps in. Yeah, you get some steps. Okay, but the focus of this one is really to build muscle. We all need to build muscle to... Yes. Yeah, to... It's so important now. You hear so much about it now. Yes. Well, it's to combat the loss of muscle that we naturally lose. We're losing about 3% to 8% of muscle every decade. It accelerates as we get older. So cardio work is very important for your heart and cardiovascular system, but strength training really builds muscle, which we all need. All right, so we're going back into that first move, Mom, that squat. Okay. Okay? And this time, instead of the bands, I'm going to show you at the beginning to use a weight. All right, just so you can see this. So if you're using weight, you're just having it in front of your chest like this. And my mom is going to do a chair stand-up. Hold that one. And two. You want to do a squat with us? Okay, low. This is three. Good. This is four. Low. And five. Keep going. And switch to the bands so you can see. Keep going. You want to play with the bands? Keep going, Mom. Oops. Okay, good job. Keep going. That's where you're at. Ten. I'm going to do three more. Seven. Okay. Eight. This is nine. And ten. Nice work, everyone. Have a seat in that chair. I might steal that chair from you. You want to sit? You can squeeze in. I might. Okay. All right, now we're going to bands, okay? Going to the other arm. So your left arm, okay? We're going to do that front and side raise. Oh. Okay? Okay. Ready? Yep. Okay, here we go. Front. Down. And side. Breathe. Front. You have enough tension? Yeah. And side. Palm down. Okay. This is three. Good. And three. This is four. Mochi's watching us work out. And four. This is five. And five. Looking good. Starting to feel it? Yeah. Six. And six. Very good. And seven. Seven. Good. Breathe. This is eight. And eight. Two more. Nine. One more. Rest. Oh, felt that. Oh, my goodness. Good job, everybody. Okay. All right. We're going to do those circle rows, but I want you to reverse the circle, right? Okay. We did it top. Now we're going to go under. Okay? Okay. All right, breathe, everyone. Take a breath here first. Okay. Nice job. Okay. So give me some good form. Stand up straight. Sit up straight. We're going to go under. Under. You go under. Scoop it. Scoop. Give me that nice circle. This is three. Three. Good. Four. Tension on the band, right? Five. Tension on the band. Six. And six. Good job. Six. Seven. Scoop it. Seven. Oh, yes. Eight. And eight. Nine. Oh, she's like, what's going on? Nine. And ten. Oh. Okay. Rest. Okay. Very good. Okay. Very good, everyone. Breathe. Take a breath. You probably feel that in your... Let me see. Yeah. Oh, yes. Good job. Okay. Give me muscle. Nice. Nice work. Okay. We're going to go into our regular rows, okay? So we're putting the band underneath our feet. Okay. Good. You keep doing that, Mom. I will show you with the weights. Yeah. Use the weights, okay? Okay. So hinge at the hips. Okay. Back straight, everyone. All right? And pull it up. Shoulder blades together. All right. And down. This is two. Three. Down. This is three. Good. This is four. Good. This is five. Keep it going. This is six. Nice job. This is seven. Breathe. Eight. Keep going. Nine. Nice job. And ten. And rest. Breathe. Good job. Okay. Nice work. Okay. Weights down. Weights or band down. Okay. Good job. Let me have that for you. Okay? Got that? Because we're going to go into our thigh presses. I made it a little smaller. Uh-oh. Let me see what you think of that. I'll probably say, can we go back to the other mat? Okay. Well, we can do that. We can do that. Okay? Okay. So I want you to try to do... I want you to try... Much tighter. Is it a little tighter? Yeah. Okay. I'm making mine tighter, too. Okay. For a count of... You're going to do... Oh, just go with me as long as I do it. I'm going to do it for ten. Okay. So here we go. That's one. That's two. That's three. That's four. That's six. Keep the tension. Good. That's eight. That's nine. And ten. Oh, nice work, everyone. All right. Well, great job on the strength portion of our workout. Nice work. Nice overall workout. All right. So take a breather here. Take some water. We're going to get ready for our cardio session next. Good job. Okay. You ready to get your cardio on, Mom? Yeah, I'm ready. All right. So let's get the feet moving, okay? Get this party started. Not so fast. Just slow it down. Slow it down, buckaroo. All right. So here's the format. We're doing two sets of four exercises, everybody. All right. And we're doing each set twice. Okay. 30-second exercise rounds with 20 seconds of rest. Okay. Got it? Yep. All right. Give me some nice little step outs just to kind of warm things up here. Good. Okay. Coming out of that strength session, nice work. Yeah. Okay. All right. Go for it. That's right. So let me show you our first move in the first set. Okay. Basically, it's just going to be toe taps. Okay? Give me some weight shift in here. Toe taps. Toe taps, right? Mm-hmm. And give me some bicep curls with the arms. So the arms are kind of swinging. Okay? Okay, go. Oh, hey, you know what? I stand corrected. Not 30-second rounds. We're doing 40-second rounds. What? I was going to say. I kind of sneaked that in later. It's not good. That's right. Oh, my gosh. That extra 10 seconds. Hey, you know what? Sometimes it really makes a difference. Yeah? All right. Keep it going. Easing into this cardio workout. Now. Yeah. You don't have to go at our pace. That's right. You go at your own pace. Right? If you want to stop, go ahead and stop. That's right. It's called the pause button. That's right. And you can use really light weights if you want. Okay, so now we're in our rest period. Let's get some steps up. You're really going to get your steps in this cardio workout. You can choose to go slow or as fast as you want. Okay? All right. And be sure to drink water when you need it. Okay. Next move is basically sidestep with the arm pull. So you're going to step it out, Mom. You're just going to step it out and give me that arm pull. Okay? So I'm just doing the sidestep. Yes. Slow. Okay, good. Pull it down. Same arm. Same leg. All right. Breathe. Easy peasy. That's right. Slow. Slow it down. Breathe. I'm going to get my brain going. Yes. Nice work. And you may find yourself just kind of naturally speeding up, and that's okay. If you're feeling good, you do that. That's right. Okay? Breathe. Got another 10 seconds here. You're looking good. Breathe. Really pull it down, just like we're on a bus. All right? Remember those days when you had that little wire you had to pull? March it out. Oh, yeah. I'm dating myself again. You really are dating yourself. I'm dating myself again. Okay, next move. We're just going to do heel touches. This is what the feet look like, everybody. Okay? You can stay here like this, or our challenge, we're going to do arms up and down. Same leg, same arm. Okay? Breathe. Look at my mom speeding up. You can go slower. Yes. Breathe. Am I pulling on my arm? No, you're pushing up. Sorry, pushing up. Oh, pushing up. Push up, yes. Push up. Push up to the sky. Okay. And if you can't get it up that high, that's okay. Maybe bring it down here. Just don't punch out anyone. Okay? Good. And keep it going. And again, you go at your own pace. Yeah. You're looking really good here. Breathe. Nice job. Keep going. A few more seconds. And good work. And march it out. 20 seconds, 20 seconds, 20 seconds. Okay. Good job. I got to explain the next move here for you standing people. We're just going to cross and slam. So opposite arm, opposite leg. Okay? So that's what we're doing. So if you, mom, you're just kind of basically hitting that opposite knee. Okay? So we're on. Okay? So yeah, so you can really kind of ramp it up by bringing that arm up and down and slam. Down and slam. Breathe. I'm doing a little cross move with the foot. Just to vary things up here. Okay? Breathe. Looking good. Keep it going. Good job. Breathe. Getting dewy? Yep. Yeah. Well, that's the whole point. So get your heart rate up. Yeah. Looking good. Yeah. And breathe. A few more seconds. Good job. And we're going to go into a nice little 30-second rest period here. Okay? Woo! Feel that one? Yep. Good. Okay. Take a sip of water. Yep. We're going to do that set one more time. Okay? Now, we're going to do some opposite arm, opposite leg stuff. Uh-oh. All right, remember we're doing toe tap or we're doing bicep curls? Mm-hmm. Okay. And we're on. Just doing this. Yes. Go the same way. Yeah. Just do what feels natural. Bringing those bicep curls up and up. Toe tap. Good. Yes. Good job. And you can swing it. You start feeling this momentum. This is kind of a fun move. Nice little toe taps. Breathe. Don't forget to breathe, everyone. Yeah. Don't stop breathing. It's not good. Keep breathing. Got to get that carbon dioxide out. Oxygen in. Very good. Keep it going. A few more seconds. Looking good. And march it out. Get your steps in. Good job. Okay. You're going to be doing that step out with the arm pull. Maybe you can vary it and try to do opposite arm, opposite leg, but I'll leave that up to you. Okay. No pressure. Okay. All right, here we go. We're on. Side step. Are we arm pulling? We're pulling it down. So it goes up and pull. Up and pull. Good. Up and pull. Breathe. And pull. Wow. Up and pull. Breathe. Are you having it? You want to just do both arms? No, I'm trying to get my coordination here. Okay. You can move my legs out. Yeah. And then just you go up and down. I'll try to do this with you. Here. Get my legs out. Yes. Yeah, it looks like that. Yeah. And pull it down. And good. Okay. Very nice. That was a little confusing, but the whole point is just to pull and step it out or side step it. Okay. Next one. I know you know this one. Just heel touches. Yeah. Right? Yeah. Alternating arms up and down. Okay? Up and down. I don't care where you are. It's whatever. It's fine. Well, I could do opposite arms on this. Good. I don't know why. Well, it's kind of like mimics walking, you know? Sort of a natural kind of movement, which is great. And this is actually really good to help you with your walking because you're shifting weight from side to side. Yeah. Believe it or not, one of your feet are up in the air when you're doing this. So good job. It's good for balance. Yes, it is. Okay. Yeah. Even if you're sitting in the chair, this is working on your balance. Okay. So keep it going. We all need good balance. Don't want to fall. March it out. Okay. Step, step, step, step, step, step, step, step, step. I don't want to fall. Don't want to fall. Okay. Breathe, breathe, breathe. Our next move is at cross step slam. So you're basically going to hit the knee. Hit the knee, right? Opposite arm, opposite leg. So you can toe tap it, Mom. Toe tap. So toe tap it. Toe tap. Good. Breathe. Keep it going. And you can choose to ramp this up if you want. And like I said, you could use light weights. Keep it going. Breathe. Just a few more seconds. Keep it going. Like a little dance move, yeah? Yeah. Okay. Good job. Nice work. Okay. Yay. Okay. Step one done. Woo-hoo. Okay, 30 seconds of rest. Breathe. I'm going to take some more water. Okay. Some water. Very important to stay hydrated. Especially if it's summer, Bayou. Very hot. Very hot in a lot of parts of the country. It's been really warm. Yeah. Okay. Here's what we're doing. Step, kick back. You're going to do toe taps back, Mom. Okay. Okay? Toe taps back. Step, kick back. Step, toe tap. Good. Kick back. Good. Now, keep going. Yep. Good. That's the motion. Arms, we're just going to push. Push. You can push forward. It's probably easiest. Okay? Just push. And push. Push. Now, you want to get creative with me? Start moving it around. If you can. Well, if the chair had wheels, I might be able to. If you can do that in a chair, I'd be very impressed. I'd be very impressed if you could do that in a chair. They sure do. They really do. Okay. March it out. March, march, march. Get the steps in. Good job. Okay. Now, all we're going to do in the next one is we're weight shifting. Right? Okay. Left and right. Okay? Weight shift it. So, if you're on a chair, butt cheek left. Butt cheek right. Butt cheek left. But this is getting all of your weight going from side to side, right? Right. Now, once you get that move down, let's add some arms. So, we're shifting left. That goes right. Shift. Right? Here we go. Shift. Center. Shift. Center. Shift. And center. Shift. Center. Good. Shift. Center. Good. And shift. Breathe. A little coordination going on here. Not a little. A lot. Okay. Just shift. But I want you to have good posture. Okay? Head up. Back straight, everyone. Okay? And march it out. I know that was a little challenging. I want to challenge your coordination, but also the weight shifting muscles. Okay? All right. Next one is just stepping out and pushing arms out. Stepping out. Pressing arms out. Okay? Just like this. Step it out. Good. Yes. Breathe. These 40-second rounds actually go kind of fast. Sort of. Yeah. That's good. I guess I shouldn't say that. For me, they seem fast, but I don't know for you. No, it's good. 40 seconds. You're doing great. Okay. Breathe, everyone. You keep challenging yourself, you know? That's right. We have you going in lots of different directions, working both the upper, lower body, and also engaging your core. Yeah. Okay? With these moves. Okay. Keep breathing. You have the weight shift. You've got to use your coordination. You've got to use that brain. Okay. March it out. Good work. Get some steps in. I'm going to do a little, little mini run here. Get some steps in. Okay. Good job. And actually, the lead in is fast feet, everyone. Oh, boy. My favorite. That's your favorite. So, yeah. You want to come to the end of your chair? That's great. Tell you when. We are on. Okay. Good job. Fast feet as fast as you can. If you wanted to run around your room, that's good, too. Okay. Keep it going. Breathe. Get your heart rate up. We've got another 30 seconds, so pace yourself, everyone. You need to slow it down, slow it down. You need to go to walk. That's okay, too. Okay. Fast, fast, fast. 10,000 steps. Whoa. That's amazing. Keep it going. You're doing great. Oh. Here we go. Just another 10 seconds. Oh, 12. Sorry. Breathe, breathe, breathe, breathe, breathe. If you wanted to ramp this up, you can get your knees up, but I'm going with my mom here. Okay. Good job. This is three. This is two. And one. Oh. Oh, my goodness. Okay. Rest, everyone. 30-second rest. Very nice work. Excellent job on your fast feet, mom. If you feel a lot of breath. That's good. I like this. See, that's pretty good. That's okay. Let that heart rate come down now. So, very nice. Okay. Got 10 more seconds. We're going to that nice, gentle step back and a push or hamstring curl. Okay? Okay. Here we go. Nice and gentle, everybody. Hamstring curl. You're going to step it back. Good. This probably feels actually kind of nice after fast feet. Okay. Good job. Because we're going to ramp it up at the end again. Uh-oh. That's all good. Keep it going. Very nice. How is your endurance, mom? Do you feel like you're getting stronger? Yeah. I think I am. Over time, yeah. Ever since I first started doing these, it's gotten stronger. Certainly can go up the stairs and walk a little longer. That's great. I have to get my legs in coordination. And march it out. Okay. Good work. Gentle marching. Uh-huh. Well, good. Yeah, I do see you going up the stairs. Yeah. With more strength than you used to. Great job. Okay. All right. Now, next one is that weight shift. Remember? Weight shift. So weight shift left. Weight shift right. Right? So we're bringing the arm center. Yes. There you go. Weight shift. Breathe. That's good. Breathe. And breathe. Now, if you want to really kind of, like, make it a little flourish, you can bring that arm just, like, swim it out. Like that. Yes. Good job. Yep. Keep going. I really like this weight shift move. And breathe. Forget to breathe. Looking great. Okay. March it out. Nice, gentle move. Okay. You ready for next one is a step out, arms out. Step out, arms to the side. Okay. Okay? All right. Get the steps in here. Whoo. Breathe. Take a deep breath. So we're going into step outs, arms to the side. There we go. We're on. Step out. Good. Yes. Good job. Really straighten those arms if you can. That's a nice challenge move. Ooh. Get those arms out. Press it. And press. Mm-hmm. Engage those arms. Muscles. Good job. Breathe. Nice work, everyone. Looking good. Keep it going. Arms are getting heavy here. Are they? Yeah, I know. I can feel it. Me, too. Yeah. Keep it going. Just a few more seconds. Five more seconds. You can do it. Yeah. Stay with it. Keep it going. And rest. Down. Nice. Okay. Good job. We're marching it out. We're going into our very last exercise of the day, which is fast feet. Now, you can choose to go a little faster. My favorite. You want to ramp it up? Yeah. Get those knees up. And we're on. Go. You can vary it by doing wide stance, narrow stance. But just keep those feet moving. You want to do knees up? You can do that, too. But I'm good here. Oh, my goodness. There you go. Out and in. Just like the football players, right? Fantastic. Yep. Oh. You see the football players do this a lot. Oh, yeah. And they sometimes do it to the side. To the side. Here. All about. Your feet moving. Yes. About quickness and agility, right? Yeah. Breathe. Come down. Come on. Oh, my goodness. Excellent work on this cardio walk, everyone. Great job. All right. Take a quick pause here, and we're going to cool it down with our gentle stretching session. Yeah. Nice work. Okay. Let's ramp it down with some side steps, okay, or step outs here. Step it out. Ooh. Nice work on that cardio section. Yeah. Breathe, everyone, okay? Nice and slow. Get that heart rate down. Okay. Give me two more here. And nice. Okay. Now, just going to do some sways with the arms. Sway. Breathe. Slow it down. Take a breath. Very nice. Get your heart down. That's right. Get your heart rate down. Down. And relax. Okay. Great. Very nice. All right. We can stop there. We're going to do some hip circles. So, whether you're seated or standing, just get those hips going in a circle. Okay. Good. Two more in this direction. Great. Nice. And other direction. Just cooling it down here. It's kind of hard with sitting, but... No, you can just shift your weight. Just shift your weight from side to side if you're in the chair. That's fine. Okay. All right. Now, heel forward and arms up. Gentle, okay? Other side. Other foot. Heel forward and arms up. Just cooling it down. Nice. And one more each side. Heel forward, arms up. Breathe. And up. And nice. Okay. Hold it there. Shoulder rolls, please, to the back. Gentle. Good. Up and out. Breathe. Two more. And nice. Okay. And reverse it for four. Good. Four. Three. Good. Two. And one. Very, very nice. And then we're going to do some full moon arms. We're going to call them full moon arms. We're going to go scoop our arms right and all the way over. Stretch, stretch, stretch. One more time in this direction. Up and over. Nice. You probably felt that. All right. Now let's reverse it. To the left, to the right. Ah. I feel this all over. I watched a Super Bowl the other day or something. Don't you love the super moon? Just like the super moon. Okay. And relax. I know. It's so nice to see, like, the super moon, big moon. They have a strawberry moon. Yeah. Mm-hmm. Okay. Now, next move we're going to do is just have prayer hands. Okay. Thank you. All right. Prayer hands, we're going to go down, out, up, and back down to prayer hands. Okay? Let's do that one more time. Down and out. And up and down. Breathe. Okay? Take a breath. Let's reverse that motion. Let's go up first. Up and out. Slowly. And back to prayer hands. Breathe. Okay. One more time. Up, out, in. Very nice. Okay. So let's do some static stretches here. So what I would like you to do is just kick your right leg out straight to the side. Okay? Your standing leg or your seated leg. Knee over ankle. Okay? All right. Toes facing forward. And one arm towards your leg. Your straight leg. Breathe. Okay. Take three breaths here. Yeah. One, two, and one more breath. Very nice. And come down gently. Bring back to center. Back to your mountain pose here. And we're going to do it on the other side. So standing leg or, yeah, stationary leg. Knee over ankle. Kick that other leg to the side. Straight toes facing forward. And bring that arm up. And breathe. Take two more breaths. And slowly come down. Very nice. Okay. Come back to center. Okay. Good work. So we're going to do that hamstring stretch that we often do. It's always great for the back of the legs and the glutes. Okay? So right leg out straight. Toe up to the ceiling and just reach. I love this one not only for the back of the legs and glutes, but also you're probably feeling your lower back as well. Breathe. You don't have to go all the way down. Four breaths. One more. Back up gently. Gently. You have to do the other side. This stretch just feels really nice. Okay, toe up to the ceiling, straight leg. And just reach. Take three breaths here. I'll call this one. And two. Very nice. And slowly come on up. Good work, everybody. Okay. Next move is we're going to do a new move. We're just going to bring our left arm up. Okay? And we're going to turn our head to the right. This is great for the neck also, for your back, and also shoulder arms. Take three breaths, please. That's one, two, and one more. And bring that arm slowly down. Nice work, everybody. Okay. Let's do the other side. Bring the arm up. And let's look to your left. Take three breaths. And two. And one more breath. And bring that arm down, and bring your head back to center gently. Good work. All right, we're going to close this out with a couple more moves. We're going to do an open-close. So open up, arms back. Stretch those chest muscles, and then close. Good for the back. Great. Open it up. And close. Good. Hug yourself. You deserve it. And up. Out. One more hug. Ah, nice. We're going to close this out with three inhale-exhales with that clap at the top. So inhale up. Exhale down. Good. Inhale up. Exhale down. And one more with that clap at the top. Inhale up. Inside-out hands. Reach. Stretch your chest tall. Think tall. Good. Center. Think tall. And to your left. And center. And calm down gently. Good job. Congratulations on completing this all-in-one workout. We're so proud of you. So if you like this video, please give it a like, share, comment, and subscribe to our channel. It helps us reach more friends around the world, and we so appreciate your support. It's always a joy to help you get stronger. So we look forward to seeing you in a future video. And in the meantime, keep moving. See you soon.