15 Min Senior Workout – HASfit Exercise for Elderly – Seniors Exercises for Elderly – Seniors


payable I’m coach Kozak capacitive and this is my 15 minutes senior workout this is a great routine for seniors because safe low-impact routine and we’re going to do a nice mixture of both strength training and get your heart rate up all at the same time the only equipment that’s needed for this routine is a chair and then either a pair of light dumbbells or as you’ll see I’m using a couple of water bottles I’m going to do this entire workout with you be their motivation and push it through all right let’s get started all right let’s get it started as you see I am a couple of water bottles here that’s what I’m going to use but if you’d like feel free to use a couple of two to three pound dumbbells alright so the first thing we’re going to do is a combination we’re going to do vocal arrays plus a calf raise at the same time so you coming up evolved in your feet and bring your arms up until they’re parallel to the ground everything we’re doing today make sure you breathe throughout and during this movement make sure y’all whip out of those balls the feet nice and full and keep your balance maybe give you a side very good make sure to keep on breathing get as many of these in with can the time frame just a couple more and three two one nice next we’re going to march in place depending on your fitness level you can keep your water bottles or your dumbbells in your hands or you can set up a prism where your opposite leg and opposite arms come up at the same time keep those elbows bent and try your best to get your knees up nice and out now it’s totally okay if you can’t get your knees up quite as high as I am just do your best never time and come back and do this workout you’ll get a little bit better there it is making sure to work at your own pace don’t try to keep up with me today just do your best it should be a little bit better today than you were yesterday and three two one good that’s going to go ahead grab our chair we’re going to single arm so we only need one water bottle a single arm row little weight here but one on supporting us on the chair we’re going to pull back anytime we do any type of row I want to get pretend like some it’s pulling back at your elbow so you’re not pulling at your hand but you’re pulling back with your L very good keep it up and halfway through we’re going to switch and do the opposite sides five more seconds on this side and three two one good enough switch at other side now keep it up your back nice and straight and I want you back slouch back straight and we’re pulling back with that elbow good keep it nice little bend in your knees while you do this one weight back from your hips you might even feel a little burning your legs while you do this one that’s totally okay good make sure you’re breathing just ten more seconds pull back on that elbow five four three two one good I’m going to move my chair out of the way we actually don’t need our bottle bottle to Dumbo listen so I’m going to set those down now we’re going to go side to side just a little foot movement side to side caps this is going to help us keep our heart rate up in between our strength exercises side to side nice and light on the balls of your feet good job well thank you for joining me today to make sure that you not only exercising make sure that you have that diet in order to you can go ahead and check out a skits website wherever we do have free meal plans make sure you have a whole package side to side lighting on those balls the feet when we have 10 more seconds moving at your own pace almost like you’re dancing here and five four three two one good let’s go ahead and pick up our hand weights bring our feet shoulder width apart for this next one we’re going to add a little bit of our knees to start we’re going to keep the whole time now we’re going to pick our luck back as you bend over watch how I keep my back straight don’t slouch back straight my head up we’re going to go down ideally to mention you can’t get this far that’s okay just hit as long as you can and then the forward second part is a shrug we’re just going to lift up on our tracks bring our shoulders up and back down so that’s one rep so he sholde apart stretch it up up back mention buck forward trunk again side but back but for shrub we’re going to repeat this one this is a great one for lower back strength for strengthen your hamstrings and buff your whole backside as many of these in as you can work at your own pace you’ll feel stretch in your blood hamstrings and in your back legs and do this one and that is on purpose ten more seconds keep it up make sure you that shrug every time going to shoulders straight up and three two one good then go ahead and set up a new account click next one we’re going to do a highly pull down we’re going to start out reaching up nice and high we’re going to pull down we’re going to bring our knee up at the same time so reach back up hold down the up hands back up alternating sides is another great one we’re using to get our heart rate up this is one of the tougher ones today hands are up reach and pull down make sure you flex those abs every time trap those ads as we pull down and again if you can’t quite get your knee is highlighted that’s totally ok just do your best now three two one zero next we’re going to do what’s called a wall pushup it’s an easier version of a push-up we’re gonna have our hands shoulder-width apart on the wall we’re going to bring our upper body to the wall to our elbows into a ninety degree angle and then we’re going to push back and I don’t want you to reach your face towards the wall instead good posture and reach your chest not on this one The Closer my feet are to the wall the easier it will be and the further back the harder will be we’re going to begin make sure to breathe so depending on your fitness level is going to dictate how far or how close your feet are to the wall good work you’ll see I’m on the balls of my feet on this one so a little further back lift your little closer your feet thump you flat do it up just a few more seconds of this one and five four three two and one excellent work the next one we’re going to do we get the chair we’re going to do a squat but we’re going to use the chair to help us out so from the back image here we’re going to have our feet shoulder-width apart and keep our head stop the whole time the best we can so anytime we swap most important thing is to put our weight back on our hips so we’re going to break here first but goes back but back and now that we invented the knee now ideally in a perfect world we’re getting down here until we’re parallel but depending on your strength right now you might only be able to get to here but that’s okay everybody has to start somewhere so the perfect world we’re getting all the way down here but everybody has to start somewhere so you might only get a quarter squat right now but no matter what your fitness level is today I think make sure that you’re digging your way back in your hips then I’m going to keep our knees nice and safe excellent work again as many of these as we can and keep a good posture don’t keep them and over as we do it keep your head up feel that app side stretching again on this one and three two one zero good all right let’s go move that chair out of the way next moving on to it side to side punch out so we’re going to have our hands and our feet shoulder-width apart answer her chin we’re going to punch side to side and twist at the same time this is a great one for our core or abs and for the flexibility in our core as well so we’re punching side to side but we’re not just fungus that is how their arms but notice how I’m actually twisting every time good good nice twist in not every rep and as always we are breathing throughout the movie kind of doing great keep it up I’m proud of you for working today just get in here’s a lot of times is the hardest part keep it up side to side and 5 4 3 2 1 0 yes let’s go and grab those hand weights we’re going to do another combination this is going to be a colonel plus a press so we’re going to start with feet shoulder width apart shoulders are square good posture stand up our palms are up we’re going to curl and then we’re going to press it overhead when we press overhead we’re actually going to twist our hands so we finished with our palms forward so I did I do that and I’m going to reverse the movement so it’s one two three four one two three four good job keep it up you’re doing this movement for another 30 seconds guys are doing great I never told you this was going to be easy but I promise it’ll be worth it once those day-to-day tasks that you do start with knees here just moving around you’ll be more motivated and I know your doctor will like it too keep it up come on guys are doing great we only have 10 more seconds of this one remember to work at your own pace we’ve got five four three two 1 & 0 that’s halfway done only number 7 and a half minutes ago okay so we managed with all the exercises one time we’re going to go through them all one more round starting from the beginning there are animates we’re going to do a calf raise plus the shoulder raise it is getting nice and high Falls the feet keep your balance try to go straight up and not forward because then you’re going to lose your balance excellent work nice and controllable movements if you’re having trouble with your balance on this one that’s okay you’ll get better every time and do it and it really does help me find a spot for your eyes to focus on and three two one good next we’re going to march in place as I said before you’ll have to use your hand weights on this one depending on your level fitness you may want to set them down to the margin toast just set your legs down gently really quietly are you doing this one nice and control you don’t want to sound them to hurt a buffalo on this one nice work keep those a little spin we’re doing with this one for 15 more seconds doing great keep it up more than halfway done think about how great you’re going to feel when this is all over think about all accomplished you’re going to feel 3 2 1 go need to cheer for the next one and you won handily so let’s go ahead put our weight down on our buck grab the top of the chair for support and we’re going to do the rows on your side pulling back on that elbow if as many rows in as we can and 30-second time frame good don’t forget to breathe and keep that back straight while you do it excellent work should we get that heart rate up by now maybe a little sweat going it feels good like I says if you leave even better when we’re all done you proud of yourself of being here today and halfway through let’s go ahead and switch pulling back on that up nice work keep it up again get as many pools in as you can we’re not in a race this isn’t a competition we’re just training to feel better better quality life let’s go remember while we’re here something brought me here today stay motivated and stay focused up three two one brick excellent work so now we can go ahead they’re an amazing cheer to the side for the next one we’re going to get our heart rate up get side to side movement you should keep a little bend in your knees on this one and light tap side to side there it is good job move with a little rhythm and as always don’t forget to breathe very important on high school ready we’re getting hold of breath during this but we’re going to mix it a lot more difficult out oxygen there it is come on side to side keeping it up five four three two one excellent work let’s go ahead and grab and weeds again listen next one can be one of the more difficult ones a move is just a little complicated we’re doing that RDL puff shrug so if you struggle with the park your back straight pressing back on our hips going stretch on the back side and then we’re going to bring our hips forward and shrug so it’s like pushing her but back then we found the bottom it’s like somebody pushed our buck forward and then it shrugs straight up with shoulders back up for and shrub excellent work this is a great one to strengthen that back sighs we don’t throw our back out we’re picking stuff up excellent work and just a few more and five four three two one zero excellent you can set these down now get our heart rate up yet again reach up high and pull down Heidi pull downs side to side and you can see I’m moving in a pretty decent pace but remember look in the mirror that’s your only competition you’re only competing with yourself come back and do this routine once you get a little bit better every time excellent work it’s not about being perfect it’s about progress get a little bit better today than we were yesterday good job keep it up get that knee as high as you can reach it up nice and high every time I know it’s probably starting to burn a little bit that’s okay that’s on purpose that’s how we know it’s working and three two one excellent next we’re going to move on to the wall pushup remember on the wall push-up for the mcafee out of hardness those are the wall easier it is a Garmsir catching on fire now maybe much not Mugabe’s so far away from the wall push yourself go ahead further way totally up to you we’re here we’re working at our own pace remember it doesn’t matter how slow you’re moving as we’re still laughing everybody that’s sitting on a couch excellent work you already got through the hard part today is the hard part just hit that play button and getting started that’s the hard part is getting your butt up out of the chair good job keep it up don’t forget to breathe and three two one and 0s next we’re going to need that chair these squats with the chair back in the chair for support so keeping our feet shoulder-width apart head up chest up butt goes back first we’re going to sit back feel that stretch in the back side and back up again you might not be able to get quite as deep as I am but that’s okay you’ll get a little bit better and every time you come back with your feet this routine add chest up I get as many as you can in the next 15 seconds number two all you’re going is to hear that’s totally okay but every time you come back yourself good job at three two and last one excellent we’re going to move this chair out of the way we’re all done with this for the day move it on to the side to side punch out there feet shoulder-width apart a little bit above this is fun that’s going to add those hands on her chin and we’re going to punch side to side if you twist in our core every time and we’re grieve by sitting back on this one so you have to wait my foot I’m getting working those legs all at the same time so those legs are hurt and that’s not purpose not imagining things I am doing that to you on purpose but I promise you if I love nothing I don’t like it because I want you to be successful here we go keep it up and almost there and five four three two one zero only one more to go let’s go to grab those hand weights one last time and we’re going to do the curl plus the Arnold press curl plus press and back down palms are up one two three four one two three four you got it this is it for the a thinka how far you’ve come and we don’t have much left to go almost sick we see that finish line in the distance keep it moving don’t give up now we’re almost there there it is come on keep it up when we have another ten seconds left keep pushing yourself try to press them all the way up top and five four three two one zero excellent work you made thank you for joining me today I’m proud of you you should be proud of yourselves for finishing this workout come back repeat this workout often and you’ll get a little better every time if you did enjoy this workout make sure you check out Aspen’s website where we have hundreds of additional free workouts including many more senior low-impact routines also check out our free meal plans either lose or gain weight as well as our complete thirty to ninety day fitness program please do me a major favor and subscribe to our youtube channel like us on Facebook or follow us on Twitter for the best day of motivation while you’re at stop by our store because a t-shirt or a poster whatever things to help you stay motivated and keep you on track I’m coach Kozak Tim has been and I’ll see you at your next workout

96 thoughts on “15 Min Senior Workout – HASfit Exercise for Elderly – Seniors Exercises for Elderly – Seniors

  1. Here's a great workout for Seniors or people with physical limitations. Even if this doesn't apply to you, maybe you know someone who needs this!

  2. If you desire to shed pounds, you should google Stupid Simple Slimming. They can guide you and help you get the body you deserve.

  3. Thanks for these workouts. My Mom is 87 and still likes to work out. Sometimes when she comes over and I want to do one of your workouts in the living room, I set her up in the kitchen with the ipad to do a senior's workout or chair workout. So thanks for doing these!

  4. I'm a 72 year old cancer patient and I fell and broke my tib and fib last august, I have been doing this workout and the chair workout for three months now and they have been a great help, I cant wait to get into the more strenuous workouts thanks for having them free on you tube

  5. hey ,if anyone else wants to uncover exercise equipment for senior citizens  try Barkola Senior Fitness Blueprint (do a search on google ) ? Ive heard some decent things about it and my friend got great results with it. 

  6. I'm not sure but ,if anyone else wants to learn about exercise senior citizens  try Barkola Senior Fitness Blueprint (do a google search ) ? Ive heard some super things about it and my work buddy got great results with it. 

  7. Today was the first time I did this workout. I think it was great! I will be doing over and over again. Thanks for making this video.

  8. Thank you. 

    Great for a warm-up, right before I do my physical therapy (shoulder) exercises. 

    You are very generous to the public regarding this free exercise routine.

    Coach Kozak, you have a great, kind, soothing voice. Thanks again!

  9. Hi HASfit I have just found this site and I am wondering what you would suggest for me. I am coming up to 62 and have a few extra pounds around my waist. But also thin arms I have NEVER had any abs or muscles and want to change my looks and hopefully be a little fitter. The only exercise I do is walking with my dog. Also thank you for this video as not everyone can afford gyms.

  10. Hey I love this video, particularly your ideas in the second half concerning fitness for senior citizens. Another resource I also found helpfull for exercise program for seniors   was Barkola Senior Fitness Blueprint – find it on google if you like

  11. interesting points ,if anyone else wants to discover fitness dvd for seniors try Loctavan Senior Fitness Strategy (do a google search ) ? Ive heard some interesting things about it and my buddy got cool success with it.

  12. interesting points ,if anyone else trying to find out exercise in the elderly try Loctavan Senior Fitness Strategy (should be on google have a look ) ? Ive heard some incredible things about it and my mate got amazing success with it.

  13. Not certain about the points made but ,if anyone else wants to uncover exercise video seniors try Loctavan Senior Fitness Strategy (just google it ) ? Ive heard some unbelievable things about it and my cousin got amazing results with it.

  14. hey ,if anyone else is searching for exercise programs for seniors try Loctavan Senior Fitness Strategy (do a google search ) ? Ive heard some interesting things about it and my mate got excellent results with it.

  15. Great video! Nice job explaining the exercises and putting together an appropriate total body routine for this age group.

  16. This video is encouraging, and I love how simplistic you make the workout. If you could please share my link, I am inspired to help the people in my community as well https://www.gofundme.com/helpingshape

  17. Thank you so much for exercises that are sensible and do'able! It's so pointless having an exercise routine that you do, and then thinking I could never do that again…I am 60 yrs old and was chronically sick for 25yrs.. now I'm not sick, but I am fat and having very little muscle and no core strength…Until I saw your video's I thought this would be my future until it killed me. BUT I'M SMILING NOW! Once again thank you so much you are a life saver! 🙂

  18. Well balanced workout tips for seniors! Your instructions are clearly demonstrated and well spoken. Please tell me if doing 10 times in a row and repeat 2 more sets is recommended. Thanks so much!

  19. Thank you so much for your help..i was able to walk a mile in the snow because of your help.. you may not have increased my life expectancy but you have improved my life.. where can I buy some of the posters you show?

  20. Love your work outs!am a senior work with you for 35 minutes. Than I walk maybe2/50 miles my goal is to walk 3 almost there! W
    Thank you

  21. Discovered this recently and have started doing it (almost) every day. I travel a lot and have downloaded it onto a SD card for my laptop as I often do not have internet access so I can do it whilst away. I have never been an "exercise" person or played any sport (I'm 75) and was getting a little concerned about my fitness level – don't want to limit my travel at this stage!
    I have passed the link on to my doctor and to a couple of friends who I think would benefit.
    Keep up the great work.

  22. I'm 73, out of condition. Just started this workout and it feels great. Thanks for putting it on. I checked out the newer version too — maybe tomorrow.

  23. Thank you so much for a wonderful workout. I am disabled and this one really helped me. Of course there are some I have to modify, but it was not too intense.

  24. QI am close to 77 yrs old and am faithful to this routine and have found that because of this exercise program I can do my yard work, saw down dead cottonwood tree, load up cement , place walk pave blocks, hoopla hoe weeds around the perimentor of my ample yard, walk to post office a 1/4 mi. Thank you so much for this program.

  25. Just finished this first exercise for many years – I am 70 pretty fit from dog walking but needed something more – this is great

  26. At 74 this workout is just perfect for me. I just started doing it in the hope that it will give better support in my legs. Thank you for the video.

  27. safety check fir squats. when starting to do this for the first time, perform this exercise with your back 6 inches from a wall or use a very heavy chair / couch until proper balance is achieved. please and thank you !

  28. I do this with my grandma and she absolutely loves it. She is 88 years old and she uses 2 lb dumbbells. I really appreciate your videos . Thank you so much

  29. Good workout. What would you suggest for me. 50 yrs old. Problem is bad feet , cannot flex my toes. Trouble finding cardio workouts. Bike gets boring. Any suggestions would be great. Thx

  30. Can you do these exercises with hand weights every day? Or do you have to rest a day in between when using hand weights? So do these every other day?

  31. I appreciate this workout. I have always hurt myself in one way or another working out. This is what i needed. Simple but effective. Thanks again!

  32. I have been looking for suitable dumbbell exercises for my 76 year old mom to help her lose some weight and I think this combo will be a very good and strong start for her. Thank you.

  33. I really like this workout. I've been doing a lot of HASFIT workouts since the beginning of the year. Others have noticed the difference. I've been steering people to your channel!

  34. Nice pace. Dis with my 77 year old mom. She was giving me the side eye but she did it! She used water bottles too. "He did it so I will Too" LOL ?

  35. I started this work out a couple months ago and alternate it with walking. I am seeing good results in flexabilty and weight loss. Once I can keep up with the coach I will try other of the HASfit programs. Read some previous comments about the sound and I don't have a problem with it so it either got fixed or people need to check their internet service. Hang in ya'll and we will all become seniors who and show up all the couch sitters.

  36. I am a 78-year-old male, who started doing this routine for the last 2 weeks. On the first day, I perspired and was sore so badly that after the shower I took nap at 9:00AM (just after exercise). I almost wanted to quit several times. But I persisted. I am amazed by the improvement I have achieved already. Prior to exercises, my Left hip and knee were almost frozen and had neck pain. Actually, I asked my doctor to refer me to a rheumatologist, as I was sure I had arthritis. However, the doctor ordered an x-ray of the left side and he concluded that my problem was in muscles and not in my bones. So I needed to do exercised. This is how I stumbled on this site.
    I cast the exercises from a tablet to a large living room television and do my exercises there. It is wonderful. My joints are getting better and I plan to do these exercises regularly.
    Thank you, coach Kozak, from Toronto, Canada.

  37. Been diagnosed with COPD. I have noticed a big decline in my energy. Would you know if this would be recommended for me?

  38. I know someone who is nearly 69 and does this workout regularly. It is good for her as she has a fused spine and has difficulty with other workouts. This one is helping her a lot! Thank you 🙂 x

  39. Thanks! I live in Wisconsin and these days it has been hard to get out of the house because of the weather. i'm glad I found these videos so I can still workout on days when I can't get to the gym.

  40. I’m 41 and have been doing this workout for the last few days because I just wanted something gentle. I was mixing up between 3 and 5 pound dumbbells and I truly love this workout. It’s nice and thorough and makes me feel good and strong. Thanks for the great workouts.

  41. MD
    I am 83 yrs young but have slowed down for the past year. I was looking for something to assist me in my quest to keep in better shape as I continue to age I LOVE this program and work with it every day for the past week. I can feel the difference. Thank you.

  42. I'm 74 and today was my first excercise routine… I'm sweating and aching from head to toe but I'm happy I've achieved the whole routine… I'm definitely going to continue these excercises… They're exactly what my body needs… Thank you so much for sharing … It's very much appreciated… Blessings

Leave a Reply

Your email address will not be published. Required fields are marked *