Build Real Strength After 60 | Improve Strength & Balance

Hey there, April and Aiko of Yes2Next here. Alright, so today we have a balance and strength workout for you. Okay, so, you know, this is a great one to do, like, say you do some cardio, you go out for a walk outside, whatever, you know, and then you pop this video in and you get your balance and strength work in on the same day. Wow, alright. So yeah, so we're going to really kind of strengthen upper body, lower body, do some core work, and we're going to be using dumbbells in this workout. My mom has 2 and 3 pounders over here, and I've got 5 and 8s on this side, 5 and 8 pound weights on this side. But, you know, you can pick up water bottles, cans, or if you're just starting out, just do it without weights, get used to the motion, and add weights when you're ready. Sounds good. Okay? Now I'll be doing it standing, my mom's going to be doing this one seated. Mom, am I missing anything else? No, Mochi. Mochi's here with us. Yes, well he just walked away. Alright, but you did see him first of all. He is here. Alright, so we'll take a pause here and get started. Alright, Mom, you want to have a seat? Sure, thank you. Come here, baby. Have a seat. Maybe Mr. Mochi will join us in the warm up. There he goes. Alright. Let's just warm everything up, everyone. We're going to be doing some balance work, upper body, lower body, core strength training today. Oh boy. We really want to help you be strong. Alright. Nice posture, whether you're seated or standing. Okay? Your shoulders, hips in alignment. Okay? Okay. Very nice. Okay. Good job. Give me some reaches to the side. Open it up. Shoulders and back. Okay. Good job. Breathe it out. Yeah. Okay. Nice work. Alright. Now give me some heel touches with a pull. Heel touches with a pull. Pull it back. Yeah. Pull it back. Good. Okay. Very nice. Give me four more. Four. Good. Three. And two. And one. March it out. Alright. I want you to do some step outs next. Okay? Step it out. Okay. We're going to be moving feet around to the sides. Okay? So we need to have this motion in our muscle memory. Yeah. Okay? Alright. Keep it going. Good job. Alright. Excellent. Okay. Next I want you to do arms forward, arms side. Forward. And side. Good. Three more. Forward. Side. Good. Forward. And side. One more. And very nice. Okay. Good job. Alright. March it out. Okay. Step it back. Time. Step it back. Waking that lower body up. Okay? Okay. Good job. Four. Good. Three. Two. And one. Good. March it out. Okay. You can stop the feet now. Just give me some gentle twists. Side to side. Wake up that core. Wake up the spine. Okay. Good job. And breathe. One more. Four. Three. Two. And one. Very nice. Nice job on this warm up. We'll take a pause and get started with our balance work. Okay. So our first balance move are clock feet. Okay? So this is what it looks like. Whether you're seated or standing. I want you to go with your right foot. So our left, your right, is 12 o'clock. We're over here at nine. Okay? And then to six. Okay? And then back. Okay? Now the other side is going to be 12 o'clock. Three o'clock. And then six. It may be opposite for you. Okay? But you get the idea. Right? Okay? So we're going to alternate right and left. Okay? All right. So it goes 12. Either three or nine. And six. Okay? Good. Other. Weight shift. Other side. 12. Three. Six. That's for us. Or nine. Okay? So let's keep it going here. To the side. To the back. And in. Right? Got it? Mm-hmm. Now what's going on here is that you really, you're doing a single leg move and you are naturally shifting your weight. Okay? Which is really excellent for balance. And if you're standing with me, you know, you have that one foot in the air. But whether you're seated or standing, it's excellent to build, to strengthen your balance. Okay? Got it? Yeah. I can see you're, you're really concentrating. Which is actually good for coordination too, everybody. Right? Well, I don't want the alarm to go off. That's right. Wake up, everybody. And good. Okay. Let's do two more sets of these. Okay? On each side. And good. Okay. Twelve. I'm going, this is my nine. Six. Very good. Twelve. My three. Six. And in. One more set. Twelve. Nine. Three. Six. And in. One more. Twelve. Three. Six. And in. Excellent. Good work. Good job. Telling the time with your feet, everybody. All right. Okay. Next one. Now, if you're standing, you might want to hold on to something like a mom or, you know, a chair. But what we're going to do is, is the left leg is solidly in the, on the floor. Okay? If you're seated, knee over ankle. Right? Slight bend in the knee if you're standing. Then, you're going to, with the straight leg, slight bend in the knee, we're going to make little figure eights with our foot. Okay? So imagine, right? You can see my, my foot going in an eight. Yeah. Right? Yeah. Okay. I'm going to do four from here. Four. This is three. This is two. And one. And rest. Woo! Did you feel that? Yeah. You felt that in your figure eight leg. But if you're standing, you felt it in your standing leg too. Okay. Now, this one I'm going to do without holding on to anything. Okay? Yeah. Here we go. Show off. Eight. Right? We're doing the eight with our foot. Whoa. I am really feeling this. It's almost going to knock me off my balance. I'm going to do two more here. Yeah. That's pretty good. And rest. Wow! Wow. Okay. How'd you feel? Feel like a figure skater? Those figure eight moves are rough. Okay. Let's do one more set of the figure eights. Huh? Are you ready? Yeah. Okay. I'm going to try to do this without holding on to anything. Okay. So if you're standing, it's like... Me too. I'm not holding on to anything. Okay. Good. Okay. We're doing four. One. This is two. And three. And four. Can you give me one more? And five. Woo! All right. Okay. I almost felt that one. I almost lost my balance. Okay. Weight shift. Knee over ankle, everybody. Here we go. Let's do five. One. Two. Oh, yes. Three. Four. Oh. Five. Oh. Nice. How do you feel? Yeah. Good. How do you feel? Feel it? Excellent work. Okay. Excellent work. Okay. So now we're going to do, again, another variation on that weight shift, which is so important for balance, everybody. Okay? We want to prevent falls. So we're going to shift our weight to our right. Okay? Look at what's happening here. Knee over ankle, right? And I feel all my weight shifting over here. So I'm not bending at the waist. Spine is tall. Back is straight. And even if you're sitting, you feel this, right? Yeah. Oh, yeah. Hold it. Gravity. Right. Breathe. Feel gravity. And come back to center. Woo. Check in with your body. Yeah. What you should feel is really, like, engagement in your leg and on your side. It's like all that weight's going on this side, okay? Okay. So we got to go to the other side now. Okay? All right. So shifting weight. Okay? Knee over ankle. All right. I'm really planting that foot into the floor. Yeah. Back is straight. Hey, you can have your palm open, or you can give me a fist. Okay? Now, if you're seated or standing, you should really kind of feel your quad, your thigh, engage here. Yeah. You really feel it. Give me three more breaths. Inhale. Exhale. Inhale. And exhale. One more. Inhale. And exhale. Woo. You're fighting gravity on that. That's for sure. Well, you're really strengthening those quads. Those thighs, everybody. I want to do that one more time because I love that one so much because that's really going to help you maneuver if you need to. Yeah. Okay? All right? We don't often do a side-to-side motion, so it's always good to do this weight shift. Okay. Shift it again to the right. Everything's here. Okay? Slight bend in that knee. Okay? Knee over ankle. Okay? Give me three breaths from here. Inhale. And exhale. Inhale. And exhale. One more. Inhale. And exhale. And come back to center. Woo. Okay. Coming back to center, do you feel the... Yeah. See what you did on that side? Yeah. All right. Okay. Take a breath. And relax. Okay. Let's go to the other side. Here we go. Okay. Knee over ankle. All the weight on your left side here. Okay? Excellent work. Okay. Three breaths. Inhale. And exhale. Inhale. And exhale. Inhale. And exhale. And come back to center. Woo. Walk it around. Wow. You felt that on your arms too, right? Yeah. Hey, if you can't get your arm up, don't worry about it. Just give me that weight shift. Okay? But this one just kind of gets you involved. Okay? So you just listen to your body. It feels right. All right. Next move is an active, active move. Okay? Seated or standing. Okay. We're going to go heels up. Down. And then pull your toes up. You can't see them in my shoe, but my toes are up like this. Okay? All right. Come back to center. Heels up. Come back to center. And toes up. Okay. Good. Got it? Yep. Okay. Heels up. Woo. That's a balanced move. Yeah. Center. Toes up. Good for your feet. Yeah, you're on your heels. Absolutely. Great for your feet. Excellent for your feet. Okay? Foot firmly panned on the floor. Heels up. Woo. You feel it when your heels up. I want you to kind of aim for the weight to be between your big toe and second toe balls of your foot. Okay? That's what I want you to feel. Okay? Hold it up there. And down. Okay. Toes up. Get those toes up. Breathe. Excellent. Give me one more set of these. Just make it really good. Okay? Okay. Heels up. Right? Heels up. Got it? Totally. Hold it up. Heels up. And down. Toes up. I see your toes up. All right. And down. All right. Nice work on this balance work, everybody. Excellent job. Okay. So now we're going to do some strength training, which actually is good for balance, too. All right. So pick up your weights. Okay? You can pick up weights. I'm going to pick up five pounders. Actually, I'm going to pick up eight pounders on this one. We're going to do heel raises. You just did the heel raises, right? Now I want you to do it with your weights seated on your thighs, or if you're standing with me, you just have them at your sides. Okay? So you ready? Yeah. You're going to go for a higher weight. Yeah. Fantastic. Okay. Great. Okay. Here's what we're going to do. We're going to go eight to ten. Okay? This is your goal. Just do as many as you can. So up. One. Two. Good. This is three. Oh, yes. Four. Three. Five. Good job. Six. Seven. Eight. Stand tall or sit tall. Two more. Nine. And ten. Oh, yes. Oh, yeah. I felt that on my calves. Yeah. Strong calves are very important for walking. You know, we all want to stay mobile, right, everybody? Okay. Now, the next one, you can put your weights down on this one. Okay. Now, remember when we did weight shift, we were really pressing that foot into the ground, right? All right. I want you to press your right foot into the ground, and then I want you to put your other left foot straight out, and I want you to hold it. Okay? You should really feel the standing leg working. Okay? Now, if you need to put your heel down on the floor, that's okay, too, because it's really working the standing leg. I want you to really press into the floor. Okay? For five, four, three, two, and one, and rest. Did you feel that in your leg? Even when you're sitting, you want to press it? Yeah, I want you to press it into the floor. Absolutely. Okay. Your seat. I want that foot on the floor, and I want you pressing into the floor. Okay? Got to press. Press, press, press. Okay? Okay. All right. We're going left foot. Press it into the floor. Either heel down on the other foot, or up. Okay? Really engage. You feel your kneecap come up here? Yeah. Oh, yes. You are working it. Oh, boy. Yeah. I can feel it. Five, four, three, two, and one, and rest. Okay. Check in with your body. I felt that on my... Where did you feel it? On my leg. On your thigh, right? Right. Good. Excellent. Okay. We're going to do that one more time. Okay? Right and left. Okay? So, again, pressing that foot into the floor. Press that right foot into the floor, whether you're standing or seated. Either heel down, or lift it up the floor a little bit. That's your call. Okay? So, see that. Ooh. I can feel my leg shake. If you're shaking, that's actually good. You're really working your balance. You're really balancing. Oh, yes. My butt is keeping me safe. That's right, but your foot is planted in the front floor, right? Yeah. Good. Five, four, three, two, and one, and rest. Good job. Okay. Whew. One more time. Okay? This time, we're doing it with the left foot, right? Left foot in the ground. Okay? Okay. Right foot is either on the floor or a little bit up. And that other leg is always bent, right? Yeah. Okay. Breathe it out. I want you to show you what this looks like if you're standing. You can either have it here or up here. Really feel this thigh engage. Standing leg or other leg, really working it. Five, four, three, two, and one, and down. It's like an isometric hold. It is an isometric hold. Very observant. Very good. That's exactly what it is. Okay. Next move is just a side leg lift, which is actually going to work your thighs. Okay? So, if you need to hold on to something, please do. Okay? Now, for you, if you're seated, again, I just want that leg to come out and in. You can just step it out, step it in. Not from the knee, from the hip. And in. Hip and in. Okay? So, out and in. Eight from here. Eight. This is seven. Breathe. Six. Five. Four. Good job, Mom. Three, two, and one. Rest. Oh, yes. Good job. We have to do the other side now. Okay? So, again, shift the weight. Knee over ankle. Okay? You're good there? Yeah. Okay. Keep your knee over ankle. And, again, coming from the hip. Motion is from the hip, not the knee. Okay? Okay. Out and in. If you're seated, you can actually step it out and in if you want. Okay? You can do that. It's easier. But it's coming from your hip. Okay? Five more. It is easier. Mm-hmm. Four. Yes. Step back. Good. Three, two, and one. And rest. Really nice work, everybody. Okay. All right. We're going to do another isometric hold. Okay? This time, if you're seated in the chair, I want you to just squeeze your glutes together. Okay? Okay. That's what I want. You're standing with me. I want you to come down here and hold it. Notice my back is straight, but I'm kicking my butt out. Right? You should really feel it right here. Okay? Let's hold this for ten, nine. Are you squeezing your butt? Mm-hmm. Eight, seven, six, five. Breathe. Four, three, two, one. Woo! Rest. Come on up. Oh, yes. I started to feel that in my thighs. How about you? Did you feel that in your squeezing your glutes? Yep. Okay. Good job. We're doing another round of those. Okay. Ready? Take a breath. Okay. And here we go. Squat it down. And you go as low as you can. Okay? I mean, you know, if you can get your thighs parallel to the floor, more power to you here. Okay? But it's okay even if you're up here because you're engaging your glutes and your hammies. Okay? Okay. Give me ten, nine, eight, seven. Breathe. Six. Squeezing. Five, four, three, two, one. And come up. Woo! Oh, yes. Very easy. I started to feel that in my quads, too. How about you? Did you feel that? Great job. All right. Excellent work. We're moving on to upper body. Now, you can pick up your weights or not have any weights at all. This time, I'm going to pick up my eight-pounders here. All we're doing here, everybody, is I'm just going to go shrug my shoulders up and down. Okay? So, weights are on your side, Mom. Weights are by your side. Okay? You're sitting tall. And you're just going to show your shoulders up and down. Up and down. That's all. A little resistance for your shoulders. Okay? This is four. Breathe. Five. Six. Seven. Oh. Eight. Nine. It's like an I don't know move. Exactly. I don't know. And ten. And rest. Oh, yes. Very, very good. Take a little breather here. Take a breath. And any time, if you need to take water, you can do that. Please do that. I'm going to do that the next round. Okay? Yeah. Okay. I'm going to do one more set of those shoulder shrugs because those are so good. Okay. Are you ready? Yeah. Aim for eight. Eight to ten, everybody. Here we go. Up. Two. Three. Four. Good. Breathe out. Five. Breathe out. This is six. Seven. Keep it going. Eight. Can you give me two more? Nine. And ten. Rest. Weight's down. Okay. Everybody, weight's down. I'm going to take a sip of water here. Take a break. Very important to stay hydrated. Yeah. And it's important to allow your muscles to rest after doing sets like that. Okay? So, you know, it's always good. Sometimes when you come back, you feel stronger. Yeah. Okay. Okay so our next move, I'm going to pick up my five pounders on these ones. Okay so, whether your seat or standing, this is a hinge at the hips move, okay? Back is straight, okay? And we have a slight bend in our elbows, palms are facing each other. What we're doing is just pulling our shoulder blades together and down, okay? It's not an arm move, right? It's a shoulder blade together move. So the movement comes from your back, okay? So let's do this. Okay so, give me good form, Mom. Yes, okay? Shoulder blades together. One, pull them together, good. Two, perfect, yes. Shoulder blades. Three, not arm move. Four, good job. Five, keep it going. Six, seven, yes. Eight, nine, and ten, and rest. Okay, nice work everybody. Okay, good job. Alright, excellent work. Now, there's someone who asks, you know, can we just do one set of exercises only? The answer is yes. That is all good. When we add another set, what happens is we actually start challenging our muscles because we did that first set, and you know our muscles may be fatigued a little bit, but then we go in for another one and we really start to work that muscle to fatigue, which is actually a good thing to help you build muscle, right? Right? So you are adding more of a progressive challenge. So, with all that said, I'm going to do one more set. Thank you. Alright, so, hinge at the hips. Okay, palms facing each other, right? Shoulder blades together. One, good. This is two. Breathe. Three, good. Four. Five. Six. Keep going. Seven. Eight. Nine. And ten. And rest. Great, great, great. Felt that one. Alright, good job. You can put your weights down just for rest, but we are going to do one, actually we have a couple more things here. So you should take a day of rest, right? After strength training? Yeah. Yes. Yeah, absolutely. After strength training, depending on the muscle group, right? Let that muscle group rest for at least a day until soreness subsides, okay? Alright, this is what we are going to do next. Okay, so you can choose to hold weights or not. Okay. It's a bicep curl, but this is what we are going to do. We are going to go like, I'll take it to our shoulder and down. Okay? I'm going to give you five on each side. Okay? So, one. Other side. Two. It's one to one. This is two. Good. And two. Good. This is three. And three. Keep it going. Four. Good. Five. And five. And rest. Okay? Take a big rest. Okay? Nice, nice, nice rest here. Breathe. And let's do one more set of those. Okay? So, are we ready? Yep. We're going to the right here. One. And one. Good. This is two. And two. Good job. Three. Keep everything tight, your core. Yeah. Core, no swinging. Four. And four. One more set. Five. And five. Nice job. All right. Okay. All right. I'm still holding on to my weights here. Oh. Okay. It's okay. You can rest. I want you to rest. We have one more upper body move. Okay? Strengthening the upper body. Right? Yeah. Whether it's winter or summer, arms, everyone. Right? We have nice arms. Strong arms. Okay. Here's what we're doing. That hinge at the hips again. Now, we're taking it wide this time. See my hands? Their palms are facing back. And then, I'm just bringing my elbows up and down. But make sure you're not hunching your shoulders. It's a wide row. Two. Three. Four. Oh, yes. Five. Keep it going. Six. Seven. Eight. Nine. And ten. And rest. Ooh. Oh, yeah. How you doing there? Okay. Good? Okay. I'm continuing with this trend that we're doing two sets. Okay? So, breathe. Okay. We're going to do one more set of these. And then, we're going to do some core work. Okay? All right. Here we go. Give me that nice hinge. Here we go. Up one. This is two. Good job. Three. Four. Five. Six. Seven. Nice. Eight. Two more. Nine. And ten. And this time, weights down for reals. Weights down for real. All right. Nice work. See you, weights. Goodbye. See you, weights. Okay. Let's do some core work now. Close it out with some core work. Okay? Okay. Here's what it looks like. We're going to have our arm up like this. Okay? Yep. And then, we're going to do one more set of these. And then, for you, I just want you to bring your knee up. All right? So, as you're pulling down, you're bringing the knee up. Yes. Okay? Okay. Okay? So, it's like a little crunch. One. Can you do that? Yeah. Two. Good. Three. Four. Five. Good. Six. Seven. Eight. Nine. And ten. My chair is squeaking. I know. I hear you. I hear you squeaking. It's good. It's working your obliques, everybody. Okay? Working those side core muscles. Okay. The other side. Give me that nice little fist. Okay? And if you need to hold on to something, please do. Okay? Here we go. Crunch it in. One. Good. This is two. And three. This is four. I hear you squeaking. Five. Six. Seven. Eight. Nine. And ten. Give me a hold, will you? Ten. Rest. And rest. Nice work. Good job. Okay. We're coming in. Home stretch, everybody. Okay. Seated or standing. Engage the core. Okay? I want you to just give me those double arms to the side. Hold. Okay? Very good. Swing them over to the other side. Hold. Oh, yeah. You feeling it? Yep. Swing them over to the other side. Oh, yes. I'm actually getting dewy. I don't know about you, but... I'm getting there. This is work. Okay. Other side. Good. I want two more sets of these. I'm feeling my core really engage here. Yeah. Okay? Other side. And one more side. One. One more time. And one. Good job. And rest. Ooh. Okay. Oh, yes. Everybody, nice work. Yeah. Okay. We're cooling it down now. Okay? All right. Here's what I want you to do. You need to close and open. Okay? Close and open. This should feel really good. Yeah. You did all that core and upper back work, arm work. It feels good. Oh, yeah. Out. One more. And out. Good job. Okay. Give that nice stretch over here. Yeah. Nice side stretch. Hold it. I want you to hold this stretch. Okay. Nice. Okay. Other side. Here we go. Oh, yeah. Feel this nice stretch up and down your body. Just breathe through it. Breathe. Breathe through it. Very nice. Oh, someone knows it's the end. Yeah, he knows. He knows it's the end. Oh, good job. Excellent work. I love this work. Okay. Good job. You come in just in time, huh? All right. Give me some nice little shoulder rolls, everyone. Okay? Excellent work on this balance and strength workout. Okay? Excellent. Reverse it. Good work. And look at he's using the scratchy box. We love that. We love when he scratches on the box. Oh, that is the box and the sofa. That's right. Okay, up and down. Up and down. Good job. And up and down. Give me one more. Clap at the top. Inside out hands. Stretch. Other side. And come on down gently. Excellent work. If you need more cool down, please check out one of our cool down videos. All right? Nice work. Anyway, excellent work today, everybody. Thank you so much for joining us. If you like this balance and strength workout, please give a like. Let us know what you thought. And subscribe to our channel. It's always a joy to help you keep moving, and we so appreciate your support. All right, so we look forward to seeing you in a future workout. In the meantime, keep moving, building muscle. See you soon.