if you'd like to get fit and lose weight this 15-minute indoor walking workout is just for you
Hi I'm Schellea and welcome to fabulous50s this 15-minute walking workout is part of
the fabulous50s seven day challenge and it's a 150 minute workout over a week and it's designed based
around the american college of sports medicine program for older adults for this workout today
you're going to require some dumbbell weights and if you don't have dumbbell weights you can
use bottles of water either filled with water or sand and that'll give you different weights
and the workout will include intensity so it's going to challenge you for sure but it's doable
and we're going to use dumbbell weights for strength and it's going to be fast in the middle
so at the beginning take it easy and in the middle it's going to be really fast and a lot of fun
and then we'll slow it out at the end so you're really going to enjoy this and if you're new to
fabulous 50s welcome click subscribe and ring that bell for more videos created for women over 50.
i'm so excited let's get started. start moving your legs and take some big deep breaths
we're going to take 1500 steps walk one mile and i burnt 100 calories and this 15 minute workout is
going to give us the same results of a 30 minute gentle walk in half the time because we're going
to go into the fat burning state it's going to be fast and you're going to love the feeling
but this is your workout so take it at your own pace if you feel like you need a little
rest take one and then come straight back to it pick up your hand weights now and just hold them
and get used to holding them as you march to the beat we're starting off gently and believe
me you're going to need to conserve your energy so get used to holding them swing your arms if
you'd like to but focus now on moving your legs 1500 times within the next 15 minutes
follow along with me as we raise our arms parallel to our shoulders and
down and up and down keep those steps going and hold your core in tight
great job lower those arms this is the last break they're going to have for the rest of the workout
mr director i will do anything you want me to do hey mr director anything anything for you
take your arms out wide and lower them and out again and be mindful that it is challenging to
raise your arms and march at the same time so do the best you can and just have fun
well done start adding some power to those arms
now as you move your legs and continue on with those steps
and if you're looking to lose weight and get fit you're doing the exact right thing for your body
next up we're going to raise our dumbbells above our head and back down again
keep your arms strong and activated your core held in tight and your head up high
lower your arms and march to the beat and keep moving
because we don't stop moving when we get old we get old when we stop moving so we can't stop we've
just got to do the best we can every single day take your arms out to the front down up
side front down and it's great work for our mind body connection to be using our hands and our
feet at the same time the more we can trick our brain into having to think the better off we are
great job we've got another 30 seconds of walking make sure that your arms and your
abs and your legs are all activated and get ready for the next session which is five minutes of fast
walking
okay put your weights down and keep an eye on the clock it's going for five minutes listen for the
music we're going to start walking and you're only going to get one break in the next five minutes go
keep going you're doing such a great job if you need to take
little rests here and there do that but come straight back to it
you've got this look at you full of energy full of fire keep going not long now
that felt so good take a drink of water if you need
have a quick break and we're going straight back into another song that's going to be
another two and a bit minutes so we're going to go the whole way through without stopping
go
less than a minute to go now don't give up keep going keep going you're doing such a great job
you are a star take a breath you deserve it pick up your dumbbell weights and get ready
to slow down just a little bit you're going to feel the benefits of all that work you just did
very shortly through an exercise high so look forward to that
but before we get there we've got more steps to go and more toning of those
arms
raise your arms to shoulder height up and down and up and down continue moving your
legs the best you can i know you might be tired but keep going we don't have long now
lower your arms and start marching and use the next 30 seconds to think about
what three things are really great about you what is it that makes you special and what is
it that makes you shine and then ask yourself am i sharing that specialness with anyone else
raise your arms out to the side strong arms strong core and straight back keep moving your legs to
make up that 1500 steps and just quietly smile to yourself knowing what a great job you've done
keep up the momentum you are literally younger today than you'll ever be
again so don't waste your youth keep going
the last exercise let's burn our arms before we go take your arms up above your head and down up
down keep marching to fulfill those steps and enjoy that burn
drop your weights and free your arms take your left arm to the side give it a great big stretch
and your right arm keep marching we've got a few more steps to go
take your elbow back and the other elbow
pull your hands behind your body and stretch
and take some big deep breaths in and out and in and out
you are amazing congratulations on doing such a great job let me know in the comments below
if that middle part took you out of breath and let me know if you're sweating right now
if you are that is perfect if you've still got some energy and i hope you do
click on this video next it'll complement what you've just done
and as always make sure to cool your body down with a stretch from this playlist
next thank you so much for working out with me today and i'll see you tomorrow