Strength Training for Seniors and Beginners with Walking Intervals

This 14 minute Strength Training for Seniors and Beginners with Walking Intervals features 10 low impact strength exercises targeting all muscle groups in 40 second intervals with 20 second intervals of walking. So you’ll build muscle and get your steps in – around 400 steps, more or less depending on your pace.

00:00 Introduction
00:43 Warm Up
03:00 Squat/Chair Stand Up (Sit to Stand)
04:00 Squat/Side Leg Lift
05:03 Curtsy Lunge
06:03 Step Out
07:03 Knee Up
08:03 Heels Up/Arms Up
09:03 Step Forward/Arm Lifts
10:03 Tricep Kickback/Overhead Tricep Push
11:00 Step back/Flys
12:00 Arnold Press
13:06 Cooldown

This osteoporosis exercise can be osteoporosis friendly and does not include twisting or bending of the spine. Please check with your doctor to find out if these exercises are right for you.

Estimated calorie burn for this seniors strength workout:
🔥 A 120 lb (54.4 kg) person: 32 calories
🔥 A 200 lb (90.7 kg) person: 53 calories

Please note that these estimates are rough calculations and don't take into account individual variations, such as fitness level, walking speed, and other factors that can affect calorie burn. Additionally, these estimates include the calories burned during the exercise itself and do not account for the calories burned at rest or through other activities throughout the day.

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Try our other chair workouts here:

Here’s a sampling:

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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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.