20 minute Full Body Standing Strength Workout with Dumbbells | Seniors, Beginners

Hey there, April of Yes2Next here with my mom, Aiko. Hi. We have a strength workout for you today. Okay, we're going to do upper and lower body strength training. Oh, okay. Now it's very important to build muscle. Part of any exercise program should have cardiovascular work but also strength training to build muscle. As we get older, you know, we lose three to five percent of muscle every decade and also your bone density decreases. So it's very important to do strength training in addition to cardio work. Right. And it's important to actually lift weights that are challenging for you. And one way to determine whether or not it's, you know, a weight is challenging, like say for instance, bicep curl. You know, if you do bicep curl by the eighth rep, if it feels challenging, then that's probably a pretty good weight for you. It shouldn't be too easy. Okay. Okay. All right. So this workout, yeah, this workout, my mom's going to be using like two and three pound weights. I've got a library here, five, eights, and tens, but I'm not going to use tens for all of them. Right. But, you know, again, I want to challenge my muscles. Okay. All right. And so we're going to be doing 30 seconds of exercise and I want you to aim for eight to 12 reps within that amount of time. Really? Yes. Okay. Now, if you can't do that, you do what you can, but you know, build up to eight to 12 reps. So if I do two, that's pretty good. If that's all you can do, that's okay too. Maybe next time you'll do three. Okay. All right. Okay. And make sure that you have water handy. It's important to stay hydrated and we're definitely going to do a warmup. So we'll take a quick pause here and we'll do a warmup on the other side. All right. Let's just warm up by marching in place. Okay. Get the blood flowing. Yep. Before any type of exercise, it's very important to warm the muscles up. Get your heart pumping. That's right. That's right. Keep it going. Okay. Very nice. Oh my. Okay. Very good. Mochi's in a feisty mood. Mochi's warming up too. Yes. You might notice some remnants from one of our other videos there, our bandanas. He was feverishly playing with those. Funny one. But entertains him, right? Okay. Let's do some sidesteps to the right. Good. Okay. Very nice. Yeah. So this workout, we're going to be doing upper and lower body and also doing some core work at the end. Okay. This is going to be a standing workout. Really? No chair, huh? At the couch? Uh-oh. Uh-oh. No cheating. No cheating. No cheating. Yeah. It is always there if you need to rest. Right. Okay. All right. March it out. Thank you. Okay. Very good. Now give me some shoulder rolls. Good. You can either stop your feet or keep your feet moving. Good. Okay. Okay. Good. Reverse it. Very nice. Okay. Give me some big arm circles. Stop the feet. Alternate the arms. Good. Nice. Good work. And great. And just pull those elbows back. Shoulder blades together. Warming up that upper back. Okay. Relax the shoulders and breathe, everyone. Okay. Very nice. Okay. And let's march it out. Okay. Last thing we're going to do is just do some mini squats. Just mini squat. Mini squat. Good. Just mini. Give me three more. Three. Good. Two and one. And march it out. Okay. Good work on this warm-up. Yeah. Take a quick break and we'll get started with the strength training. Get ready. Warmer. Okay. So our first move is going to be mini squats. Okay. So you're holding the weights and your feet should be shoulder width apart, slight bend in the knees. One way you do is sit your butt back like you're sitting in a chair and up. So don't cave in and don't arch your back. Okay. Neutral spine. All right. So here we go. Squat down and aim for eight to 12 reps here. Okay. Go slow. This is two for me. This is three. Good. And four. My goodness. Oh my goodness. Okay. I'm at seven here. Who's counting? Good. I'm at eight. Good. Nine. Oh, hello. And 10. And rest. Okay. Good work. All right. Very nice. So our next move is going to be a pull back move. I'm going to lower my weights on this one. So we're going to have our hands at 90 degrees here. Give our legs a rest. Okay. Okay. Now what we're going to do is we're just going to pull our shoulder blades together and forward. So it looks like this. So pull your shoulder blades together. Forward is basically a row. I'm at two. Good. I'm at three. And breathe everybody. Yeah. Breathe. Good. Don't stop. This is five. And do what you can. If it starts to get heavy, just rest. Good. I'm at seven here. Good. And eight. Get one more in you. And nine. And rest. Good work. Very nice work everyone. Next move for legs is mini sumo squats. So you can use one weight or no weight, but a really wide stance on this one. Okay. Super wide. But the knees track over the toes the whole time. Okay. I want you to stand up straight. Don't lean over. Okay. So you just go down and up. So you watch me here. I'm just going straight down. That's right. Little move. Really engaging your inner thighs, your glutes, got your hip muscles in here too. Yeah. Keep going. Ooh. Yes. Breathe everybody. Yeah. Okay. Yep. Head up straight. Okay. Good. Straight up and down. Knees track over toes, everyone. And rest. Very, very nice. Good work. Good work. Okay. Our next move is a row and a tricep pushback pullback. So here we go. So knees slightly bent, hinge at the hips, row, kick it back into a tricep, in and down. Okay. Okay. Go. Row. Kick it back in and down. Good. He's very vocal today. Good boy. Okay. This is four. Breathe. Five. Good. Six. Getting heavy. This is seven. Good. Eight. Good. And rest. Good work. So going nice and slow is actually really, really good. I am going slow, that's for sure. Okay. Slow is really good. Okay. So next move is going to be a reverse lunge, holding the weights. We're just basically stepping it back. Just like that. Alternating. Okay. Okay. So here we go. And we're on. Go. Step back. Good. Just hold those weights. Good. Step back. Good work. Breathe. Very nice. Slow. Good work. Yeah. Slow really engages the muscles here. Breathe. These two-pound weights are starting to feel like ten. Feeling heavy? Uh-oh. No, it's good though. Okay. Very good. And rest. Very nice. I'm going to pick up my eight-pound weights for this next move. Okay. For the bicep curl. Everybody knows those, right? It's a hearty move. So set yourself up. Really good posture. Right shoulders back and down. Yeah. Okay. Okay. We're just going to pull them up. Good. And down. Slow. Two. Good. Breathe. Breathe out. Breathe out when your arms are down? Breathe out as you're pulling them up. Oh. Whenever you're exerting your muscle like this, breathe out. Breathe in. Breathe out. Good. That's right. Keep going. Very nice. That's right. I hear you're building muscle already. I can feel it. Good. And rest. Good work. One weight down. And I'm going to try to pick up this 10-pound. Just 10-pounders to make things interesting. Okay. This is for your core. We're going to do that wood chop move, right? Okay. It's basically shoulder to the hip. Yeah. Shoulder into the hip. 30 seconds. I'll go. You keep your core straight or twist. You twist. Okay. So you can look over to your right and then look to your left, right? Yeah. You're bringing that weight up to the shoulder and then you're bringing it to your hip. So you should really feel your midsection engage here. Yeah. And your core is your abs, you know, your obliques. Yeah. Side muscles. Okay. Yeah. Keep going. I'm feeling this now. And rest. Really nice. Okay. We got to do the other side, okay? Okay. So going to that left shoulder. So just rest. Breathe. Breathe, everybody. Just breathe. Don't stop breathing. Don't stop breathing is right. We're on in five. And here we go. Shoulder to the hip. Good. And you know what? Again, slower the better. It really engages your muscles. Yeah. I can feel it. Breathe, everyone. Good work. Yes. Keep going. Another 10 seconds here. Okay. And breathe. You're going to get a nice break after this one. Very good. Okay. Let's do one more set and rest. Very nice. Weights down. Take a sip of water. You really need it. That's really good strength work. Like this workout can be done. You know, you need to do two strength training sessions a week, you know, to work your entire body. Really? Yeah. Okay. So say you did like cardio, one of our cardio workouts and you're like, Oh, I need to do some strength. You can add this one in or if you just want to do strength for one day, do that too. Well, it's interesting you lose muscle. Yes. I never, I never knew that. You didn't know that. Yes. You lose. Yeah. Everybody, everybody loses muscle if you don't work your muscles. Brain cells too. If you don't use your brain cells. Use the brain cells. Definitely use the brain cells. Right. Coordination. That's right. Oh my goodness. Yeah. I like how you're keeping your feet moving too during this rest period. So we're going to do one more round of all those exercises, everyone. Okay. Okay. So let's get ready to pick up our weights. I'm going to pick up some eight pounders for this. I'm sticking with my two. Very good. Very proud of you. So going back to that mini squat, right? This mini squat and no rounding of the back. Remember? Yeah. Good. It doesn't have to go deep. Okay. Now if you wanted to amp things up here, you can put them like this. Oh, what I'm doing here in front that requires a bit more strength. I'll stick with this, but just showing you what's possible here. It's like a mini toilet move actually. Yeah. It's like, Oh no, I have to go. No, I don't. Each time I go to the toilet, I'll think of this move. Good work. Okay. And rest. Good work, everyone. I'm going to put those weights on, pick up some five pounders for this pullback move, which is next. Okay. That 90 degree. Remember? And we're going to pull those shoulder blades together. Starting now. Pull them together. Good. Do you keep it back straight? Yes. I don't bend over. No bending over. Yeah. I want you standing up straight. Good posture. Just back, back like this, mom. Just straight back, straight back. Okay. Straight back. Good. You should feel your shoulder blades coming together, right? Yeah. Okay. Good. That's what I want. This is to help you have good posture. Posture is everything. Yes. And rest. Very nice. You can choose to hold on to both weights or not. We're going into that sumo, mini sumo squat. Very wide stance. Very wide stance. Feet apart. Feet apart. Feet apart. Toes out. Toes out. Toes out. Right. And up straight. Straight. And just go down. Knees should track over your toes. Knees tracking over toes. Don't go deep. Knees track over toes. Really push those knees out. Very gentle. Don't have to go deep on this one. Okay. Real gentle. Just hold the weight straight down. Yes. That's right. My knees are creaking. Oh, then take it easy. I don't want you to hurt your knees here. Got knee issues, don't do this one. Okay. Breathe. Okay. Rest. Very nice. Good work. Really nice work. Nice job. Yeah. Going into that row with a tricep kickback everyone. Right. Remember that one? Yep. Feet hip distance apart. Slight bend in the knees. Hinge at the hips. Okay. And we are on. Here we go. And back. In and down. Good. I'm not even counting my reps. I'm just kind of going with the flow here. This is number three. I'm counting. Four. Good. We're going nice and slow, which is great. I'm glad you're counting. Good job. I could end up doing 20 of them. I wonder what's happening here. You're like, wow, where'd I get these big muscles from? And rest. Good work everyone. Okay. Very nice. Next one is that reverse lunge. Just hold the weights at your sides here. Shoulders back and down. Really good posture. Ears, shoulders, hips in alignment, right? Yeah. Don't forget that. Just step it back. Step back. Good. Step back. Good. Keep going. Good. Head up. Good. Engage that core. Yeah. Very nice. Breathe everyone. Nice work. Really engaging your glutes, your hamstrings here. You think about it. You don't ever do this kind of motion. You're always moving forward, right? That's true. So it's good to do this motion to strengthen those muscles too. Okay. So breathe. Very nice. Okay. Good work. It's good to use muscles you don't think you have. That's right. I'm going to pick up 10 pounders for this bicep curl action. That's right. All right. So you ready? Yep. Got to really challenge muscles here. Okay. Okay. Just do as many as you can. So here we go. Up and down. Good. And I probably will even do less because these weights are challenging. Oh, I bet. Good. And I'm going to go slowly. Breathe. Up and down. And breathe. Good work, everyone. Looking strong. Watch that posture. Okay. Yeah. Very nice. And breathe. And rest. Good work. Nice. One weight down. We're going right into our last series of woodchops. Okay. Let's start with that right shoulder. All right. Just take a breather here. Everyone's looking really good and strong. Let's have nice muscles and have good strong bones. My muscles are holding me up. Here we go. Shoulder. Hip. See how I'm like twisting a little bit, right? Yeah. I'm like looking that way. Actual shoulders kind of turned. So you really start to feel this in your midsection, right? Yeah, you do. Oh, yeah. Same. The slower you go, you really feel it. So you're not letting momentum kind of carry you. You're letting your muscles work. So nice work. Breathe. Good work. And very nice. And rest. We have to just do the other side and we're done. All right. Okay. Building some muscle. Yeah. That's good. Good work. Okay. Just a few more seconds and breathe. It's nice to have these rest periods, isn't it? It's very nice. Going over to the left shoulder, left shoulder, right hip. You don't see me complaining about rest periods. She's, oh, no, don't give me more rest periods. No, thank you. Good work. Breathe. Yes. Strong core is important for any type of motion we do. Yeah. Whether we're reaching for something on a shelf. Sure. Yeah. Or like you said, getting up from the toilet, that's important too. And rest. Okay. Weights down, everyone. Good job. Just walking around. And walking around, getting out of a car. Very important. Yeah. Very nice. Okay. Give me some shoulder rolls. Okay. Yeah. Good job. Good work. That felt good. Yeah. Don't your arms feel like they're floating now? Yeah. Reverse it. Good. Very nice. Okay. Good job. Good job. Give me some side steps. Just loosen those legs up a little bit. Good. Nice work. I want to do some diagonal side reaches here. Just stretch things out. Okay. Nice work. Good work. Nice. Stop the feet. Let's do that hamstring stretch because we did some good leg work. Always like to end with this stretch. Legs need it. Okay. Good work. Other side. Good work. Nice. Let's do that calf stretch. You can do it against the wall, mom, if you want. Okay. Yep. So knee over ankle. Great. Back leg straight. Heel down. Feel that nice stretch in that calf. It's good for the ankles too. Okay. Other side. Sorry to show my backside. And a nice backside it is. I can see you're working out. Good job. All right. Arms in a T. Bring that arm across the You can go that way. Good. Breathe. Nice work. Arms in a T. Other side. Nice work. Good work. Give me a big reach to the side. Yep. And other way. Give me three inhale exhales up with that clap at the top. And down. Up. And down. And one more clap at the top. Good. Lean to your right. My short arms work. Those short arms work. Good work today. I might have stretched them out today. I think you got taller today. All right. Hey, excellent work on this. Thank you. Dumbbell strength training workout. Yes. Yeah. Thank you for joining us. 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