Day 5 of our 7-Day Challenge is a 10 Minute Strength Workout for Seniors and Beginners, the second strength workout this week to build muscle. We added this workout to help you get into the habit of doing at least two muscle-building workouts a week as recommended by the U.S. Department of Health and Human Services.
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.
This beginner strength training video consists of 5 exercises each done twice for 30 seconds with 20 seconds of active rest.
Here are the exercises:
✳️ Chair standup (Sit to stand) or Squat
✳️ One leg lift and hold with arm up
✳️ One weight twist
✳️ Row and tricep kickback
✳️ Heel touch with single are overhead shoulder press
00:00 Introduction
01:03 Warm Up
02:33 Exercise Set 1
06:36 Exercise Set 2
10:42 Cooldown
Ready for more strength training? Check out our library of senior workouts at home:
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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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