Weight Training for Beginners & Seniors // 20 Minute Workout to Build Strength

Welcome and thanks for joining me for this compound strength workout. It's a great workout to do after your cardio or when you're short on time. All moves are osteoporosis friendly. That just means there's no bending or twisting of the spine. Moves are also low impact and all standing. How this is gonna work is we're gonna do 30 seconds just in arm movement or upper body, 30 seconds lower body, and a final 30 seconds combining both of those moves. Then we move on to the next segment. So we've got a timer. Go at your own pace. I'm using five pound weights today. Always use lighter weights the first couple of times you do the workout. If you have heavier weights, you may do less reps. Again, go at your own pace. Let's get started with a quick warmup. Feet underneath those hips. Relax the shoulders down and back. Big inhale, arms come up. Reach into the sky and then give me some stretches here. Up, up, up, like we're climbing a ladder. And release it down again. Big inhale up. And we climb that ladder. One more time, big inhale. And reach, reach, reach, reach. Lower down, right arm, big arm circles all the way up and back. Nice and slow. And let's reverse it. Other arm. Reach it up all the way back. Open as big as you can based on your range of mobility. And reverse. Arms up to the side. Let's crisscross, open up. Squeeze the chest, squeeze the back. Let's add some knee lifts here. Good, how about four more? Making sure those muscles are nice and warm. Last one, wide stance. Let's take our toes to the corners. Arms swing as we bend down, knees to the side. Swing and chest stays up, nice and proud. For four, three, two, last one. Go ahead and walk that in. Come to a wall or holding onto a chair. We've got some leg swings. So we're just gonna swing the leg forward and back. Torso stays still, core is engaged. We're gonna draw that tummy up and in. Loosening up that hip joint. For four, three, two, last one. Let's switch sides, forward and back. Now the time to test the flexibility. Just warming up those muscles, getting the blood flowing. For four, three, two, and one. Last one. Shake it out, little step touch. Give me some wrist circles. Keep the step touch, reverse the circle. Okay, if you're nice and warm, let's go ahead and grab our weights. We'll start our timer. Feet underneath those hips. First move is a front raise, palms are in. We lift to shoulder height and release it down. Keeping everything nice and still here. So no swinging, it's slow and controlled. And if this is too tough, you can always do one arm at a time. Shoulders down and back, tummy in. From here, we do a dead lift. Hinging forward, hips come back. Little bend in the knees, but it's not a squat. Up and squeeze your bum behind you. We reach down, shoulders down and back. Proud chest. Lift it up, squeeze. This is a great one for our hamstrings. Might be feeling a nice stretch there in the back of the legs. Lift, squeeze the tush. All right, here we go. We're combining one and one. One front raise, dead lift. That's it, guys. We do six of these combination moves. Make sure you're breathing. And most importantly, don't round that back. Proud chest, hips come back. Excellent. Okay, we've got a 15 second break. Shake it out. Roll the shoulders. Our next move is going to be a squat. You just go as low as your knees allow. Actually, before the squat, we've got a hammer curl. So palms facing in, we simply curl the arms up and down. End of the weight coming to the shoulder. Again, palms facing towards each other. Slow and controlled, so again, we're not using momentum. Give it a little squeeze. A few more seconds here. Feet are gonna be a little bit wider than hip width apart. Here we go. Again, proud chest, we bend down and push it up. Weight is in the heels. That keeps the pressure off the knees. And I want you to send those hips back. Proud chest, down, lift. Again, squeeze your bum on the way up. One more. Excellent, let's combine those. Hammer curl and down. Use your breath to help you. Again, go at your own pace. This workout's gonna fly by. And break, shake it out. Next, we're gonna do lunges to the back. If you don't love lunges, you're just gonna do a little step back, pressing the heel down, alternating. But before that, we're gonna do a row. Make sure you've got a little room. Hinging forward, rowing the arms back. So simply lifting those elbows, keeping them at your sides. Squeezing the muscles in the upper back. Envision them coming together. Breathing. Last one. Okay, now just lunges back, alternating back knee. Comes towards the floor, step together. Down, step together. Or you're just stepping back towards the floor. Slow and controlled. Lunges are a great way of practicing our daily movements, simply like going up the stairs. Okay, let's combine those. Hinging slightly forward, we've got the row. And step it back. Together. Row. Together. Row. Down and left. You got it. A few more. Squeeze one more in. So good. Next, weights are gonna be coming together. Feet are underneath those hips. We're simply going to push the weights out in front of us and bring it back in towards the chest. Push it out. Bring it in. While we're doing this, let's check our posture. Shoulders are down and back. Core is engaged. We have a little soft bend in our knees. And make sure there's no sway in your back. You can have maybe a little pelvic tuck here. Combination move with this round is a side leg lift. Hold the weights here. Lift the side leg, put it down. Great exercise for the balance as well. Take your time. You do you. Doesn't matter how high it goes. Using those glute muscles, feeling it in the hips. Excellent, let's put that together. Push it out. Bring it in. Lift and lower. Out, in. Lift and lower. Almost there. And in. And break. Shake it out, roll those shoulders. Okay, next we have an overhead press with a tricep. Bring the weights up. We push them up overhead and then back. Lift, release it down. Press up. Goal here is to keep those elbows on that tricep pointed towards the ceiling. And parallel to each other. Lift. Excellent combination move here for the shoulders and the back of the arms. All right, we're putting this together. Lower body move is a heel raise. We simply lift up and lower. Lift and just like everything else, slow and controlled. Squeeze those calf muscles behind you. So good for our balance. Calf strength is great to reduce knee pain as well. All right, here we go. Let's put those two together. We press it up. We're gonna do the heel raise with the tricep. Woo! Lift. We're not here long. You can always choose just to do one if you need to. Almost there. Last one. Okay. Last move, you guys. Told you this was gonna be fast. We have some circle biceps and we're gonna take the feet nice and wide, toes to the corners. We're gonna circle those biceps opposite direction and then we're gonna circle it down, palms facing in. So we come up, all the way down, palms out. Up, all the way down, palms in. Opposite direction, just think about making circles here. Shoulders down and back. Excellent, coming into a sumo squat here. So we go down and lift up. Weight is in the heels. Our back is nice and straight and the knees are coming out to the side. Lower, push. Let's put those two together. We're gonna lower as we come down. Our tummy and patting our head, isn't it? You can always just do a bicep curl if you need to. You guys know I like to give you cognitive workouts as well. Last one. So good. Let's put the weights down or if you want longer strength training, go ahead and do another set. That would be a great addition to this full body workout. Okay, let's do a quick stretch. I'm gonna turn to the side here. We're simply gonna step a leg back into a little lunge here. Slight bend in the front knee, straighten the back knee, pressing the heel towards the floor. Stretching out the back of the leg. Hold it here, arms come up, big inhale. Reach to the ceiling and exhale, lower. Bring that foot in just a bit. Sit back on those hips. Lift the toe onto the heel and hinge forward into a beautiful hamstring stretch. You can hold it here. You can hold onto your wall if you like. Again, proud chest. Big inhale. Exhale. Release the toe. Let's do the other side. Big step back. Little lunge forward on that front knee, straightening the back knee. Pressing the heel towards the floor. May get there, may not. Give a little tilt here as well. Feel a stretch in the hip flexor. Switch, coming in on that foot. Toe to the ceiling, shifting the hips back. Again, proud chest. Hold here. Inhale. Exhale, maybe drop the chest one more inch. A deeper stretch in the back of the leg. Release that foot. Arms come up. Big inhale, reach. And come back down. Circle those shoulders all the way up. Back and around. One more to the back. Reverse it. Circle forward. Three, two, and one. Take your right arm out to the side. Cross it in front of your body. Give it a nice big hug in. Go over here. So we're getting the neck stretch, shoulder stretch. Reverse the circle. Turn the head back to center. Release the arm. Shake it out, other side. Arm comes forward. Circle that wrist. And then turn to look over your left shoulder. Reverse the circle. Head comes back to center. And release it down. Big inhale, arms come up. Exhale down. If you have a base of support or again, your wall, we're gonna try to do a quad stretch here. So reaching back. If you can't grab your ankle, grab onto your pant leg, your sock, or you can use a stretch strap to help. Try to match your knees together. And again, don't let your butt stick out. Think about a pelvic tilt forward. Knees are matched. Shoulders are down and back. Heel is coming as close as we can. I want you to feel that in the front of your thigh and in that hip flexor. Good, one more big inhale. Exhale, release it down. Going directly into a figure four stretch with that same leg. So we're crossing at the ankle or above the knee and a little hinge back. Foot is flexed. You feel a beautiful stretch in the glute and hip area. Big inhale and exhale. Come out of that. Shake it out. Quad stretch, other side. You can grab it onto whatever you can. Match the knees together. Pelvic tilt forward. You can see the difference. Tuck that pelvis, use that leg. Again, crosses at the ankle or above that knee. Good job, guys. Shake it out. I will link another video down below if you'd like some core work or perhaps some more stretching. Inhale, exhale. One more time, big inhale. Arms come up. Let's crisscross in the back for a quick tricep stretch here, elbows to the ceiling. Inhale and release it down. Thank you so much for joining me today. Hope you loved the video. Let me know in the comments and thanks for working out with me.