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- Hi everybody, welcome, my name is Jordan,
thanks for joining me today.
I've got a 15 minute morning walk and stretch,
this is a great way to start your day for everybody,
especially for seniors, our very beginning level as well.
This is gonna be a very basic, just get yourself up
and get yourself some movement into your day,
highly recommend this one soon after you get out of bed.
We're gonna go ahead and start moving right away,
I want you to just go ahead
and get some walking in place done.
We're gonna spend the first half of this workout here today
just doing some basic walking
to kind of get that blood flowing a little bit,
and then the last half of the workout,
we're gonna need a chair for it,
we're gonna just do some basic strengthening movements
as well as some mobility and stretching on this one today.
So just nice, easy stepping in place.
We're gonna add in some additional movement here,
so just step it off to the side, little side steps.
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Focusing in on taking nice, deep breaths here.
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As you're stepping off to the side,
I want you to take a nice big stretch up over your head,
and down,
again, big stretch up over your head, and release.
One more time, big stretch up,
and release it, very good.
All right, go ahead and walk in place.
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Good, all right, now some knee lifts.
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Good, nice job, everybody,
go ahead and walk in place again.
Next one is going to be a hamstring curl,
so you're gonna take that heel up
and shift that body weight side to side.
We're gonna add on to this with those arms,
take them up over your head, as that heel comes up,
you're gonna do a little lat pull down.
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Taking these at your own pace,
if I'm at ever any point going too quick for you,
you can always slow this down.
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All right, we're gonna go ahead, reset yourself,
walk in place right here,
nice and easy, get those arms involved.
Next move is gonna be a kick,
so you're gonna just take it straight out, kick, kick, good.
As you're kicking here,
I want you to reach that opposite arm across your body,
add a little punch into it.
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Okay, give me a couple more just like this.
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And go ahead and walk it in place.
We're gonna be doing side steps again
just like we started with, but now we're gonna double it up.
So you're gonna take it out together, out together,
out together, out, side to side, good.
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- Awesome, you guys, keep it up.
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One more each direction.
And go ahead and walk it out to the center here.
We're gonna do a few more moves
and then we're gonna get that chair going.
We've got heel taps next,
so you're just gonna take it straight out and tap the heel.
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Now, you're gonna go toe taps back behind you, tap it back.
And heel taps.
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Good, and toe tabs one more time.
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Good, go ahead and walk in place.
We're gonna keep your feet moving,
you're gonna keep walking,
but now we're gonna do a few upper body moves.
First one I'm gonna have you do is a chest press,
so hands just right out to the sides of your chest,
press it out and in, out and in, good.
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Now we're gonna do a chest fly, arms out to your sides,
bring it in and out, in and out.
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Good, and one more here,
we're gonna go chest press this time,
press it up and down, up and down, good.
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And go ahead, shake that out.
All right, hopefully that body temperature
is up for you a little bit here,
we're gonna move on to some strengthening
as well as some mobility moves.
I want you to go ahead and grab your chair now,
and we're gonna start with a chair squat.
So you're gonna take a seat
just right at the edge of your chair, okay?
Sitting up nice and tall,
using those legs you're gonna go ahead stand up
and take a seat back down,
take it up and back down, good.
We're gonna be doing 10 of these.
At your own pace.
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Good.
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I've got two left, if you have a few more, take your time.
Whenever you're ready, we're gonna take a seat again,
we're gonna stay right at the edge of your chair like this,
this time hands behind your head,
we're gonna do just a nice easy spinal rotation,
back to the center,
other direction, and back to the center.
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So the purpose of this workout, not only to get you up
and get moving for the day,
if you wake up just feeling kind of stiff,
we've got a lot of mobility worked in this workout.
So we've got that warmup naturally built in
to bring that body temperature up,
to get you ready for some mobility.
So the idea is that it kind of helps you loosen up
if you wake up a little bit stiffer,
typically in the mornings.
Let's bring it back to the center and side to side.
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All right, now we're gonna take those hands
just right across the front of your chest,
we're gonna do some nice, easy sit ups using your core,
so you're gonna sit all the way back,
you might need to scoot yourself back a little bit.
You wanna try to touch that upper back to the chair,
use your core muscles to sit up,
take it back, and sit up.
If you can try to keep those feet on the ground.
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And sit up nice and tall, perfect.
Legs are gonna come straight out in front of you,
back nice and flat,
you're gonna go ahead and just reach yourself forward
as far as you can,
feel a little stretch in the back of your legs,
sit up nice and tall.
Reach it forward, keep your back flat,
and sit up nice and tall.
Good.
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We're gonna do three more just like that.
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And rest, planting those feet on the ground again,
we're gonna do 10 more of those chair squats,
so when you're ready, stand it up, and take a seat.
I'm gonna have you count out 10 at your own pace.
When you're finished with those 10,
we're gonna do a few standing moves then next.
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And perfect, all right, now we need the back of the chair
or something to grab onto for balance.
You're gonna go ahead and just take a hold here,
we're gonna do some reverse lunges.
So go ahead and step that foot back,
drop that back knee down towards the ground and come on up.
If you aren't able to do quite that full range of motion,
that's okay, even just a little bend of those knees,
whatever you can do take it to your own level here.
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Good, you guys.
And go ahead and rest.
Now we're gonna do a little plank
for a little bit of core work,
you can take those hands against the wall,
back of a couch or a chair,
just make sure that chair is secure
and it's not gonna move forward
'cause you are gonna be putting
a little bit of pressure on it, okay?
So we're gonna take those hands up on the back of something
just to elevate as a modification,
and we're gonna hang out and hold right here for 30 seconds.
Hold and breathe.
Good, staying up on those tip toes,
core is engaged nice and strong.
10 more seconds.
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And rest.
All right, now I'm gonna have you take a seat
in your chair again,
we're gonna do a couple stretches together
to finish up our morning routine.
We're gonna go into a seated figure four,
so you're gonna cross that ankle
just right up over the top of that other leg,
sit up nice and tall,
putting just a tiny little bit of pressure if you can
on the inside of that knee to really open this stretch up.
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We're gonna stretch the same leg
but you're gonna take it straight out in front of you,
toes up towards the ceiling,
and just a little lean forward,
you should feel that stretch
right in the backside of your leg
to stretch out your hamstrings.
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All right, come on up,
we're gonna take that opposite leg now
going into that seated figure four.
We're gonna do this stretch
and then that hamstring stretch to finish this out.
Hopefully you're feeling nice and refreshed,
a little bit more loose than when you woke up this morning,
maybe just a little bit more energy,
feeling ready to get your day going.
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Last move here, take that leg out in front of you,
toes up, and into your hamstring stretch.
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All right, and that is it,
thanks so much for joining me everybody,
have a great rest of your day.
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