January 4

DAY 2: Weight Training for Beginners, Seniors


Day 2 of our 7-Day Get Stronger in 10 minutes Challenge is weight training for beginners and seniors. Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. This is the first of two strength workouts this week!

While this workout can be done without weights, we encourage you to use two weights that are challenging for you, such as water bottles, cans, or dumbbells. My mom 3 pound dumbbells and I use 5 pound dumbbells. This workout can be done seated or standing with the moves modified for chair exercises.

You’ll do two rounds of five exercises in 30 second rounds with 20 seconds of rest. Do as many repetitions as you can.  

✳️ Heel Raises
✳️ Knee Up/Pull down
✳️ 90 degree arm hold with double kicks
✳️ Arnold Press
✳️ Upright Row

00:00 Introduction
01:00 Warm Up
03:34 Exercise Round 1
08:03 Exercise Round 2
11:59 Cooldown

This is one of our many beginner and senior workouts at home. If you like this video, please like and subscribe to our channel to receive more workouts. 💪🏋️‍♀️🏃‍♀️ Also, be sure to hit the bell 🔔 to be notified of new videos! This helps us help more friends around world. Thank you so much!

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Let’s say “yes” to our next adventures in fitness and life.

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#beginnerworkout #seniorworkout #chairexercises


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