20 Min Exercise for Seniors, Elderly, & Older People – Seated Chair Exercise Senior Workout Routines


hey everyone it’s your personal trainer
coach Kozak and I’m Claudia and this is 20 Min Exercise for Seniors Elderly Older People Seated Chair Exercise Senior Workout Routines a workout for seniors or anyone looking
for a low-intensity routine follow along with me for the standing exercises and
follow me for all of those seated modifications now there’s no equipment
required for today’s workout but I will be using a pair of light hand weights
and I’m going to be using a pair of water bottles we really encourage you to
make this workout your own whether increasing the intensity with more
weight or decreasing it by using no weight no weight at all we’re gonna do a
warm-up followed by the workout and then a short cooldown we’re happy to have you
here today let’s get right into this hey Claudia is gonna go ahead and start by
getting seated down I’m going to be again in that standing position we’re
going to start with a high knee and reach so opposite side arm and hand work
together we’re going to reach up bring that opposite side knee up we’re both
focusing on keeping proper posture shoulders are back we’re reaching up
high acting like we’re trying to play something on a shelf or grab something
off the shelf good bring that opposite knee up all the way up all the way down
now we’re not going to count any reps today during the warm-up or in the
workout it’s really just about moving at a pace that you feel comfortable with
this is a total body routine everything is going to get hit today good making
sure to breathe let’s do this one for five more seconds four three two and one
we’re moving into a twist I’m gonna do stand and Claudia seated a little weight
back on my hips we’re going to bend over just slightly get cores tight and we’re
twisting side to side now this one is a little bit funny in that you really need
to make a decision on your own how far you feel comfortable twisting
you might have great range of motion and mobility
and be able to go all the way side to side or you might be good here at about
a thirty degree turn so you decide which one is right for you I encourage you to
take it to the point where you feel a slight stretch but that’s about it don’t
feel the need to really push yourself and overexert that stretch keep your
core tight on this one keep those arms about parallel to the
floor and making sure to breathe use that core not just moving your arm side
to side right but instead making that core and your hips work good breathing
threatt repetition let’s go five four three two one good next one’s going to
loosen up our back side we’re going to do a posterior chain or a posterior
swing excuse me my feet are shoulder width apart or claudius I’m gonna swing
my hands through my feet a little bit of my knees and then back up to parallel to
the ground I’m pushing my hips back Claudia is doing the same thing but
she’s going to bend over to about a 45 degree angle putting those hands back
behind her and then using her back side to help stance or sit straight up that
core tight back stays straight your head and eyes up good breathe and again on
this one go down to a point where you feel comfortable to doing the standing
variation it’s not about bending at those knees and squatting down but it’s
about pressing those hips back behind you just keeping that slight bend in
your knees let’s go five four three two one all right we’re going to work the
upper body next we’re doing an arm pullover feet are shoulder width apart
we’ll bending over at a 45 degree angle palms are facing down we’re going to
swing those arms back behind us and then up overhead ah this is a great one to
improve mobility and range of motion and those shoulders swing them back full all
the way overhead and then back behind us now you might not be able to get as far
as we’re getting on some of these movements and our range of motion that’s
totally okay remember everybody has to start somewhere and every winner was
once a beginner so if you’re a beginner today that’s alright tomorrow the next
day you’ll be a winner get a little closer with every rep keep those arms
nice and straight feel that stretch good and making sure to focus on breathing
all right let’s go three to one alright stretch it out
warm up completely we are warm alright we’re moving into a fast feet hope don’t
even wait for the next one I’m sorry we’re going to a fast feet
I’m just going to literally run in place that’s all it is using our arms and our
feet we’re going to get your heart rate up
with this one again either doing it from a seated position or standing either way
I want to keep your ground contacts nice and light that’s the key we don’t big
heavy thuds we’re not sorry about that was a little loud a little softer on my
toes we’re trying to stay nice and soft easy on the joints easy on the joints
guys good nice and soft again we’re breathing focusing on those goals what
brought you here today because that’s what’s going to get you through to the
end let’s go let’s go five four three two
one nice okay so we’re going to need either one hand weight or one water
bottle for this next one or just your own body weight you decide we’re gonna
do a suitcase row so we’re both going to bend over at a 45 degree angle my
weights and my hips on this one opposite arm behind her back and then with one
arm we’re gonna pull any time we do a row I want you to pull back with that
elbow pull them back on that elbow every time get that back straight good core
stays tight try to keep your shoulders Square to the ground this is a great one
because it not only improves strength but will also improve your posture and
your stability with that just that one weight your course forced to stabilize
and pull that weight back good again moving out of pace that you feel
comfortable with whatever that is might be faster than us might be slower
than us it’s about you it’s not about us come back get a little bit better every
time that’s the name of the game let’s switch sides everybody all right home
with that opposite side arm same move palm back on that elbow palm facing
inward back is nice and tight straight good breathe everybody getting that
upper body strengthened on this one you got it let’s go ten more seconds on
this side keep it going stay strong to the point
of today’s workout is just to better prepare you for your daily activities
right the demands a day-to-day life let’s call the suitcase row because it
helps you pick up that suitcase when we like traveling all right let’s go to 1-0
okay we can set the weight down for the next one I’m gonna do a squat where
Claudia is going to do a seated leg extension so she’s gonna scoot forward
on her chair she’s leaning back and now one leg at a time she’s going to do a
leg extension I’m gonna do a squat put my weight back in my hips bending at the
knees and coming down into my hips are parallel to the ground now there is a
movement in between these two which is a chair supported squat so hold on to a
chair sitting back weights in your hips you can use this chair to help you
stabilize and if you’re not quite there then you can go ahead and use two leg
extension legs so we have several different variations here for you really
we’re just trying to help you find the solution that fits your current fitness
level so we’re all different no two bodies are alike right so you find the
variation that’s going to work for you today good making sure to breathe matter
which one you decide we’re getting those legs involved all right can’t skip leg
day here we are gotta get it in we got to climb stairs
we got to walk we got a hike right we got grandkids to pick up we got it you
never you need your little tree grows relaxes oh this goes on good work keep
it up and all legs are starting to feel it mine are too it’s okay it’s how we
know it’s working good sitting back let’s go five four three two one zero
okay we’re moving on to the upper body again give our legs a break I’m going to
do a wall pushup what claudia is going to do a chair
press up so I’m leaning on a wall my body’s on about 40
five degree angle I’m going to come forward in a push-up position standing
I’m going to bend my elbows into my chest comes to about parallel to my
elbows my always gets about a ninety degree angle
where Claudia’s going to press up out of that chair so she’s using her arms to
press and she’s only going to get about 1 to 2 inches range of motion that’s
okay it’s all she needs just enough to gain some strength in
that upper body and arms either one of these variations are great for improving
your pushing strength and on this one the closer you move your feet to the
wall easier it’ll be further I move my feet back the harder it’ll be good again
choosing the variation that works for you today and your current fitness level
that’s all what it’s all about and tried not to use your legs too much
in this one that way you can really focus on those arms on that push yes
definitely focusing on that upper body on this one
nice work keep it up guys let’s go ten more seconds on this one almost there
and breathing breathing four five four three two one zero
excellent what do we have next elbow today bow to me my apologies I’ll
blooney hands on our head we’re going opposite elbow to knee from a standing
position I’m going to twist in what claudia is from that seated position
either way bring that knee up and we’re slightly crunching down if you’re
standing you can’t quite get your knee that high you’re just right here that’s
okay too and if you’re sitting and you still
can’t get your knee that high that’s also okay just get it up off the ground
and do your best again that mobility and your flexibility
will improve over time you just need that repetition put in that work which
is what you’re doing right now keep it up
excellent making sure to breathe as another total body move working the legs
core even my shoulders are feeling it nice keep it up guys
excellent it’s go ten more seconds on this one doing great
breathe and let’s go five four three two one and
zero check out those arms and shoulders okay
so we’re going to grab our hand weights for this next one we’re going to do a
high pole plus calf raise so I’m going to bend over a little bend in my knees
we’re both going to bend over and we’re going to pull those elbows up high and
come up on the balls of our feet bend over
elbows pull on the balls of the feet again you decide which of these
variations is right for you today but I want you to use that energy from your
legs to help you pull with your upper body and get those elbows up high good
it’s a great one for that upper back for your posture making sure to breathe keep
that core tight you guys are doing great we don’t have much left we’re just gonna
keep going through machine like clothes through this workout Coast through it
think about how great you’re gonna feel when this thing is all said and done how
proud you’re gonna feel of yourself and rightfully so it was easy everybody be
doing it it doesn’t matter how slow you’re moving because you’re still
laughing everybody on the couch aren’t you come on hash Fit tribe let’s go a
spit tribe let’s go come on what you got breathe and move you’re doing great
let’s go five four three two one zero good we’re just going to use one of our
hand weights for the next one we’re going to do a Wood chop so we’re gonna
come reach up and across and then we’re going to use our power and energy to
come down reach up and across use our abs power and energy to come down so
work in some rotational strengthen on this one if you’re standing up just a
little bend your knees you don’t have to squat down just a little bend your knees
and use that energy Oh big power like you’re chopping wood hence the name Wood
chops good reach up and down good breathe excellent work everybody again
moving at a pace that you feel comfortable with if you need to take a
minute that’s totally okay if you need to
lighten the weight or remove the way hey you can just use your arms no shame in
that okay let’s go the other side now reach
up and big power would job reaching across this workout today is gonna help
you master your activities of daily living
all those little chores and demands of your day-to-day life
aiming to improve your posture balance stability strength what am I missing
here so many aspects we’re getting all in this scene one workout keep it up
let’s go three two one nice work okay done with that one we can set our
weights to the side we’re doing a good morning Claudia is from a seated
position feet are shoulder-width apart hands are on my head little bend in my
knee I’m gonna kick those hips back as I bend over and keep my back straight and
then hips forward so again very similar movement we’re both feeling a stretch in
our back side keep that back straight claudia was telling me she was feeling a
little sore from her workout yesterday two days ago two days ago unless you
must have been doing something right keeping that back straight excellent
hips go back hits go forward good really filling it in the hamstrings great
stretch for that whole back side hamstrings definitely included good
another great one to help you improve your posture help you restore that
natural upright stance good breathe let’s go five four three two one and
zero good okay shake it out we need just hint one hand wait for the next one so
unilateral movements we’re doing one side at a time shoulders are square good
posture palm facing inward we’re going to go
hammer curl bring that arm up and then press push press and back down so it’s
four parts one two three four good palm stays in one two three four press and
all the way up top bring that trying your best to get your bicep up by
your ear up at the top and if you’re a little more forward that’s okay we’ll
try your best to press straight up and not out in front of you just a range of
motion and flexibility thing you’ll get better at as you go nice shoulders stay
square try not to get a lot of momentum em momentum in on this one don’t want
you swinging the weight but again nice and under control good okay let’s switch
sides opposite side now let’s go feeling good everybody getting a little
bit better a little bit stronger every rep that’s all it is progress progress
one into the next would you come here for today just trying to improve general
fitness trying to lose some weight you have a let it goal in mind whatever that
is I want you to focus on if you’re just training to save your life I want you to
act like it right here put in the work you got it excellent work everybody
let’s go ten more seconds on this side coming to an end on this one
one two three four again you find the right pace for you that works for you
and your fitness level let’s go three two one zero
all right setting that weight down working on the lower body next I’m going
to do a standing side leg raise feet are shoulder width apart bring that one leg
up where claudi’s is going to do a hip opener so she’s sitting in the front of
her chair opening both legs at the same time and then closing them at the same
time either way targeting on targeting those hips and those abductors good and
one in between if you can standing if you want a little extra support you can
do a support chair supported leg raise so I’m go ahead and grab a chair or a
wall whatever it takes on these one leg ones for little extra balance and
stability good working through it guys working through it doing the one leg go
in switch I inadvertently switch when I move there and forgot to mention it my
apologies you guys are doing great we appreciate
you working out with us today excellent fighting through the end together let’s
go five four three two one zero all right so that’s the end of the
workout excellent work Linn we just have a little light cooldown left and this is
just to control your heart rate and to try to bring your heart rate down slowly
we’re going to start with a bent arm stretch also we’re gonna get some
flexibility work in here so elbows are at a ninety degree we’re up we’re going
to pull back on those elbows pull apart and feel a stretch in your chest so
again how far you pull is going to be totally dependent on your fitness level
and your flexibility but I want you to feel a nice stretch but at the same time
don’t pull to the point where you feel uncomfortable breathe this is a great
one to open up your chest stretch it metal really important posture now we
spend so much time sitting down nowadays this is one of the quick and easy things
we can do to improve that posture and three two one relax good okay next we’re
gonna stretch your back we’re gonna do a reach so from a standing position I’m a
hole up and over swim up and over and reach Claudia’s doing it from seated
either way we’re pulling the back apart reaching something out in front of you
just can’t get it pull and feel those lats stretch and pull apart good breathe
just reach and reach and reach pull your hips back as you reach that upper body
forward good you got it almost there and let’s go five four three two one
alright stretch it out how do you like that one
we’re moving on to our hamstrings or our legs so I’m gonna put we’re doing one
leg one leg is out I’m gonna bend over my waist
very gently pressing down on that knee so we’re both going to pull back on our
toes good pull back on those toes and gently press down good press so straight
down feel that nice stretch you got it stand balanced
three two one okay shake it out opposite sides switch it up and good on this one
again we’re feeling that stretch down our hamstring maybe a little glutes and
then calves so as you pull that toe back towards you you’ll really start to feel
that calf stretch at the same time just gently apply pressure as you need it not
a lot though good excellent making sure to breathe on back and three two one all
right last one we’re going to do a waterfall take and bring that elbow into
your side your palm is facing straight up opposite side hand pulls back on
those fingers you’re slowly gonna bring that elbow up as you pull back on those
fingers good great one two relax those wrist muscles great wrist
forearm stretch spend a lot of time with the phone or at a computer often times
these are super tight so be careful on these again stretch to the point where
you feel that stretch but at the same time that where it’s starting to hurt
good we’re riding spend a lot of time writing
there you go old own view people don’t do that a lot these days but yeah that’s
true that’s nothing definitely cause it’s great you got it and relax all
right last one here we go pulling up nice with that stretch heart
rates coming down by now workouts almost done couple nice deep breaths
think about how proud you are of yourself for accomplishing today’s
workout cross it off the list consider it done and relax
excellent work thank you so much for working out with us today if you like
this workout and you’ve been working working out with us for a while and
you’re starting to see some results we please encourage you to go check out our
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connect with us we just want to hear from you thank you so much for joining
us today I’m coach Kozak and I’m Claudia and we will see you at your next workout

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