G'day everyone, welcome back to another exercise video.
What I'm going to take you through today
is a completely seated
workout with dumbbells.
It's been awhile since we've done one like this.
Now if you've got dumbbells with you, go and grab them for the workout.
If you don't have any dumbbells,
you can use filled up water bottles or canned food as well,
make sure that equal weight. Also, before we get into it
make sure you head over to morelifehealth.com.
Sign up to my mailing list if you haven't already and I'll send you a free 4-week
exercise e-book for seniors and also, join the Facebook Support Community.
I'll pop a link in the description. You can ask any questions there.
You can also share stories, share your results,
see how you're going and get to meet other people,
I am in that group. If you don't have Facebook,
you can always shoot me an email at mike@morelifehealth.com if you've got any questions.
Okay, let's get into it. Sitting up nice and tall.
We're going to start marching on the spot like we usually do to warm everything up.
Arms wide at side, sitting up nice and tall.
Let's go moving those arms,
moving those legs. Now if you are in the colder parts of the world,
it's a good idea to go for a little bit longer than 30
seconds just to keep everything
nice and warm and get everything ready for the exercises
before we get into them.
Okay, you will find the exercise much easier when you do spend your time
warming up and you'll also get more out of the workout as well.
Okay, let's go for 15 more seconds
and 15, 14, 13, 12, 11, 10, 9,
8, 7, 6, 5, 4, 3, 2,
and 1. Excellent job guys! Taking a deep breath in and out.
Guys, shake out those arms. Let's do 5 shoulder rolls back like this, so coming up
back and down and 1,
2,
3,
4, and
5. Excellent work! Picking up your dumbbells or your weights, your water bottle or your canned food.
Okay, let's pop the weights on our knees.
What we're going to start with is some weighted calf raises.
So we're working the muscles at the back of the lower leg.
We're coming up nice and
tall or nice and high onto those toes, I should say and we're coming back down.
We're going to do that for 10 repetitions.
Following along with me. Let's go 1,
2,
3,
4,
5,
6,
7, 8,
9, and 10.
Excellent work! Popping those arms by your side, palms facing the front and curling up. Let's go 10,
9, 8,
7, 6,
5, 4,
3, 2,
And last one, 1. Excellent work! Taking a deep breath in and out.
Okay, now we're going to get into some shoulder raises. Arms by your side,
let's push up like this and bring it down for 5.
So always, all the way up as high as you can go, bringing back down,
making sure, use your body's upright throughout this exercise,
your core is nice and tight. We're going to go for 1 more
and 1 and bringing it down. Now, let's alternate arms, following along with me guys.
Bring those arms up nice and high.
Doing the best you can with this exercise, maintain that upright posture and let's go for 1,
2,
3, and
4. Excellent work! Shaking out those arms,
taking a deep breath in
and out.
Okay, now we're going to keep our chest up. Our feet coming out a little bit.
We're going to lean forward and we're going to do some rows.
So it's pulling up just like this, squeezing those shoulder blades together and you're following along with me.
We're going to do 10 repetitions.
So squeezing those shoulder blades together, bring those arms back down by your side
and 8,
7,
6, 5,
4, 3,
2,
And last one, 1. Excellent job! Sitting back up again, taking a deep breath in
and out.
Okay, just resting the dumbbells on your legs,
we're going to work the front of our thighs. Now,
so just bringing one leg out in front, holding for 2 seconds and bring it back down.
That's it!
Following along with me, bringing that leg up, nice and straight and back down.
That's it. Great job guys!
Let's keep it going. The weights are just resting on your legs. You're not doing anything with it.
Bringing that leg up straight, working that muscle in the front of the thighs.
Excellent work guys!
Let's keep it going.
Bring that leg up,
high as you can.
Let's go for 4 more. So 1,
2, 3,
And 4. Excellent work! Taking a deep breath in
and out.
Okay, now we're going to work our triceps. So I'm going to turn side on so you can see what I'm doing.
I'm popping 1 leg down on the floor and keeping my chest up, my back straight.
Well,
I'm straight like this and then what I'm doing from this position is bringing the arm up like this and then it's
straight back like this and then from this position,
I'm squeezing the back of my arms, and then I'm coming forward and
back. Excellent work guys! Following along with me
and 1, squeezing the back of the arm
2,
3,
4,
5,
6,
7, and last one, 8.
Great job! Let's change arms.
Again, sitting up nice and tall, chest up,
keeping that arm bent. Coming back, squeezing the back of the arm, and let's go for 10.
1,
2, 3,
4,
5, 6, 7, 8,
9, and 10.
Excellent work! I'm going to face back to the front again. Let's take a deep breath in and out.
Okay, I'm going to do some shoulder shrugs.
What we're going to do now is just to shrug movement like this, it's bringing those
shoulders to the ears and then they're coming back down and let's go for ten, 10, 9,
8, 7, 6, 5, 4,
3,
2,
and 1. Excellent work guys! Shaking out those arms,
taking a deep breath in
and
out.
Okay, now we're just going to work our neck.
We're going to look up to the ceiling, make sure those dumbbells are resting on
your thighs and we're looking up to the ceiling
and coming back down, chin to your chest and again, up to the ceiling and back down.
Let's go for 3 more
1,
2,
3, and
down.
Excellent work! Now, let's look over to the left
and
over to the right.
Over to the left,
over to the right and again, over to the left
and back to the right and last one.
Excellent job guys! Now, let's get back into some rolls.
Okay,
I love this exercise because it works the back of your body.
So leaning forward, keeping your chest up,
arms by your side, squeezing those shoulder blades together.
Let's go for 8 repetitions this time and 1,
2,
3,
4,
5,
6,
7, and last one
8. Excellent job! Coming back up, nice and tall, take a deep breath in
and out.
Okay, let's just rest those dumbbells on our thighs.
We're just going to do some shoulder... some ankle circles I should say.
So right round clockwise, let's go for 5,
4, 3,
2, 1. Excellent job! Now back the other way
5, 4, 3,
2, 1.
Great job! Now, If you're getting a bit of pain with your legs straight, you can bend the leg a little bit.
Let's go for five, 5,
4, 3,
2, 1. Now, let's go the other way 5, 4, 3,
2 and 1. Excellent job! Taking a deep breath in again guys
and out. Popping your weights down
and let's just finish off with some shoulder rolls.
Let's go for 5,
4, 3,
2,
1. Great job guys! Let's shake out those arms.
Excellent work!
So it was a quick workout which worked your whole body and we use dumbbells
as well just to get in some strength work.
I hope you enjoyed that workout.
If there's anything you'd like to see, you can always shoot me an email or join the Facebook Support Group as well.
Also, for a free 4-week exercise e-book for seniors to help you improve your health and fitness,
head over to morelifehealth.com.
Sign up to my mailing list if you haven't already and I'll send you a copy.
Thanks for following along guys.
I'll catch you next week. I'll see you then!