Upper and Lower Body Exercises For Seniors (15-minutes)


today’s exercise session is going to be
completely seated again and we’re going to get straight into it but make sure
you’ve done the warm-up before moving on from this point okay once you’ve done
the warm-up let’s get straight into it so sitting up tall in your chair we’re
gonna start with working our legs today what we’re going to do is place the
hands our hands on the outside of our knees and our hands are pushing in and
our knees are pushing out we’re going to go for five repetitions for eight
seconds we’re going to hold for those eight seconds so pushing your hands in
pushing your knees out let’s go for one two three four five six seven and eight
excellent work and let’s go again pushing in with your hands pushing out
with your knees one two three four five six seven eight
having a little rest now remember to push out really hard with your knees
pushing in with your hands and let’s go pushing out with those knees pushing in
with the hands doing it as hard as you can let’s go for five four three two and
one having a little rest we’ve got two more to go and pushing in with those
hands pushing out with those knees as hard as we can let’s go for eight seven
six five four three two and one and last one let’s go pushing it in
pushing out as hard as you can and let’s go for eight seven six five four three
two and one excellent work little shake out of those legs now let’s come forward
a little bit in our chair now we’re going to be placing our hands in a
clenched fist position just popping it on the inside of your knees and now what
you’re going to do is be pushing your knees inwards into those hands okay
again we’re going to hold this for eight seconds so pushing in as hard as you can
let’s go let’s hold it for eight 1 2 3 4 5 6 7 8 having a little rest
let’s go again pushing those knees in as hard as you can
let’s go squeezing for 8 seconds and eight seven six five four three two and
one excellent work now let’s go again
pushing in with those knees as hard as you can
one two three four five six seven and eight
let’s go two more sitting up nice and tall don’t slouch over let’s push in
with those knees into our hands let’s go eight seven six five four three two and
one let’s go again eight seven six five four three two and one excellent work
shaking out those legs taking a deep breath in and out okay now what we’re going to do sit back in our chair we’re gonna do some knee
extensions so just bringing the leg up we’re gonna hold for eight seconds on
each side doing five each side so sitting back in your chair keeping your stomach
tight sitting up in your chair as well let’s bring that knee up as far as we
feel comfortable if you can go the full length go the full length and let’s hold
for eight seconds and eight seven six five four three two and one
let’s change legs now if you do get pain in those legs don’t go as high hold it
or have a little bend in the knee and then hold it there for eight seconds so
let’s go for three more seconds three two and one
changing legs again holding for eight seconds and let’s go for five four three
two and one remember to lift that leg up as high as you can and squeezing those
muscles at the front of the thighs so let’s hold this for eight seconds again we got
five four three two and one changing legs lifting it up as high as you can
clenching that muscle at the front of the legs known as the quadriceps and let’s
go for five more seconds five four three two and one changing legs let’s
go for eight seconds eight seven six five four three two and one back to the
starting leg and let’s go for eight seconds eight seven six five four three two and
one now don’t slacken off guys lift up your leg as high as you can get that
full straightening in the leg holding for five more seconds and five four
three two and one now back to the first leg last one each
leg let’s go eight seven six five four three two and one
and last one lifting up that leg nice and high eight seconds lift it all the
way up eight seven six five four three two and one
great work coming forward sitting up tall don’t slouch over keep that stomach tight hands on your chair sitting back in the middle of the chair if you’re too far
forward and let’s just bring those legs underneath us like this and let’s do
that eight times let’s go one two three four five six seven last one eight
excellent work bring those feet out in front of you flat on the floor coming
forward a little bit now now we’re going to do those calf raises so we come up
high on to our toes but we’re pushing down on our knees just add a bit of
resistance and we’re gonna do five times for eight seconds let’s go coming up
high onto those toes sitting up tall let’s push down for eight seven
six five four three two and one having a little rest let’s go again pushing
down with those hands pushing up with the toes eight seven six five four three
two and one great job let’s go again up nice and high onto those toes
let’s go for eight seven six five four three two and one coming down we got two
to go remember to push down with those hands pushing up as hard as you can with
those toes pushing into the hands let’s go for eight seven six five four three two
and one pushing down let’s put it in for this last rep don’t slacken off coming
up onto those toes let’s go for eight seven six five four three two and one
excellent work coming down shake out those legs now what we’re going to do are some heel raises or toe raises holding for eight seconds coming down
let’s come up eight seven six five four three two and one and again lifting
up those toes let’s go for eight seven six five four three two and one having a
little rest again lifting those toes up eight seven six five four three two and one
and let’s go again coming up eight seven six five four
three two and one and last one lifting those toes up eight seven six five four
three two and one excellent work shaking out those legs taking a deep breath in
and out okay what we’re getting to do now is some upper body work sitting up
tall in your chair what we’re going to start with are some bicep curls let’s
just go for eight one two three four five six seven and last one eight now
sitting up tall shoulders back and down we’re going to lift our arms up to the
front notice my thumb’s are facing the roof
we’re going to hold it here at 90 degrees for eight seconds
let’s go eight seven six five four three two and one coming down remember to keep
that stomach tight let’s go again coming up for eight seconds eight seven six
five four three two and one and coming down coming up again eight
seven six five four three two and one and down and back up
keep that stomach tight sit upright let’s go for eight seven six five four three
two and one coming down let’s get one more coming up
eight seven six five four three two and one
let’s bring those arms down let’s go for eight repetitions coming all the way up
holding your arm there and coming back down let’s go
one two three four five
six seven last one and eight great job bringing those arms down shaking out those
shoulders let’s place our arms in front of us and let’s do some rows let’s go
for eight pulling back squeezing those shoulder blades together let’s go one
two three four five six two more seven last one and eight shaking out those
shoulders taking a deep breath in and out
okay let’s work that neck now sitting back in the chair
let’s lift our neck up and down let’s just do this for eight times so coming
all the way down to bring your chin to your chest coming back up and down as far
as you feel comfortable let’s go for eight one and down two and
down and three nice and slow and down four and down and five and down okay
having a little rest taking a deep breath in and out okay we got three to go let’s go
looking up to the ceiling coming back down all the way down coming
up to the ceiling and coming back down let’s go all the way down and last one coming
up and coming all the way back down excellent work sitting up tall let’s do
some shoulder rolls five four three two and last one one excellent work shaking
out those arms taking a deep breath in and out
now let’s work those hands opening the hands nice and wide now closing them
just getting a stretch in all those fingers and the hands as well and let’s
keep them open as far as we can all fingers spread apart and our hands open and
let’s hold it for eight seven six five four three two and one and closing and
going again eight seven six five four three two and one
and closing let’s go again five four three two and one closing now opening all
the way up opening them as far as you can spreading those fingers let’s go for eight
seven six five four three two and one and closing them and let’s go again for
eight seconds to finish off eight seven six five four three two and one bring
those hands down shaking out those shoulders taking another deep breath in
and out okay coming forward in your chair what we’re going to do now is
some reaction-time work so remember one two three and four when I call out
the numbers you’re going to do the same movement as quick as you can
let’s go one lifting that left arm up good four right leg good three left leg
good two right arm excellent work three left leg great job
four right leg and one two left arm right arm remember to do it as quick as you
can as soon as you hear the numbers let’s go three left leg and four right leg and three four left leg right leg and one two three four left arm right arm
left leg right leg and let’s get three four left leg right leg and one two left
arm right arm and let’s go for one right leg left arm and three one left leg left
arm excellent work guys taking a deep breath in and out okay
sitting back in your chair a little bit maintain that upright posture and let’s
do some of that marching we’re gonna do this for 60 seconds just to finish off
we’re gonna add in some punching as well so let’s pick up the speed a little bit
and you’re going to lift up those legs as high as you can okay don’t slacken off bring
them up as high as you can and keep following along with me guys you can do it it’s our last exercise for today and let’s throw in some punching now so moving
those legs moving those arms as well out to the front let’s keep it going get
into a rhythm let’s pick up the speed again a little bit that’s it guys excellent work
and now let’s punch up to the ceiling whilst we’re doing this that’s it keep
it going guys let’s pick up the speed again lifting up nice and high
and back to the front again let’s keep it going 30 seconds to go following along with me
moving those hands moving those legs as well
25 seconds put it in guys lift up those legs nice and high focus on what
you’re doing excellent work guys ten seconds to go put it in and five four
three two and one great job guys let’s do some shoulder rolls sitting up nice
and tall bring those shoulders back and five four three two and one taking a
deep breath in and out

3 thoughts on “Upper and Lower Body Exercises For Seniors (15-minutes)

Leave a Reply

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