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Getting stronger every day in only 10-15 minutes a day | Exercises for Seniors & Beginners | Day 10
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- čas přidán 15. 08. 2024
- Welcome to day 10 and the end of your second week! Today will be our third leg strengthening workout for the week. Getting stronger legs means stronger bones, faster metabolism and a leaner, and firmer body. This quick, effective and manageable strength training workout is great for seniors and beginners who want to see an improvement in strength while exercising at home. Whether you are 20 or 70, this strength training program can help you to become a stronger you in a short period of time. We will work out 5 days a week, have two days off and will come back the next week with new exercises to keep you motivated. This program is suitable for seniors who are used to exercising, and beginners new to strength training. Ensure you warm up first and check in with your doctor to make sure you can start a strength training program.
If you enjoyed the workout, please hit the like button (thumbs up) and write a comment! All of your thumbs up and comments tell the CZcams algorithms that you enjoyed the workout so that way it will get 'out there' more, and more people will be able to discover the workout. If you want to see more of these workouts, please hit the subscribe button and ensure you turn your notifications on so you see future videos from this channel (to turn notifications on, hit the bell beside the subscribe button).
Thank you so much for all of your support. Wishing you improved health,
Jules
00:00 Intro & mini warm-up
01:40 Strength exercises
13:10 Ending words
#strengthexercise #exerciseforseniors #strengthtraining
Day 1: • One month to a STRONGE...
Day 2: • Strength Training Prog...
Day 3: • Quick, effective STREN...
Day 4: • How to Strength Train ...
Day 5: • Strengthening Exercise...
Day 6: • Stronger legs with onl...
Day 7: • Changing the future fr...
Day 8: • Leg Strengthening Exer...
Day 9: • Upper Body Strength Ex...
Day 10: • Getting stronger every...
If you wish to donate in order to help out my channel, you can donate here:
Paypal: PayPal.Me/JulesImprovedHealth
Patreon: www.patreon.co...
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Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos.
Thank you very much for your kind words about my bereavement. I am 70 and I discovered your channel about one year ago. I used to tell my husband that I didn't want to be disturbed for a while as I was with Jules! Today I went for a walk and did 8/9 |10. I used to be in the fitness industry and appreciate how special you are for us more matured people.
God Bless 🙌 Marie
Thanks so much for your message and kind words, Marie. With these workouts, ideally just do one day at a time. I design the workout so the muscles used that day get a break the following day so they have time to rest and repair before being challenged again. It sounds like you are super keen since you did 3 workouts in a day (I love that you are motivated and determined)! You're caught up now so we'll get back to it on Monday:) I'm glad to read that you are getting outside for fresh air and exercise, too. ❤️
Happy Friday Jules 🎉🦵🎉🦵🎉 Awesome leg day workout 🔥🔥🔥! Have a fantastic weekend ahead!!
Thanks Mala! Wishing you a great weekend as well. 🤗
Hi Jules: I absolutely loved these 2 weeks of workouts. I’ve learned a lot. I love the leg workout. I absolutely loved the 2 weeks of hard workouts. Have a great weekend. 😅😅😅
Thanks so much, George. I'm so glad to read that you are enjoying these.
I haven’t worked out in a week! Traveling. Glad to be back. Glad to know the strength I’ve gained is still with me. Thanks Jules.
Welcome back! I hope you had a great time away. Always nice to come home and get back to an exercise routine (or I think so anyway!).
I really like your format. In the past I have done too much too soon and suffered for it. Gradually increasing reps and weights is perfect for me! Thank you.
Thanks so much for your helpful feedback, Jean.
Excellent! I like the length of the video.
That was another super workout. My only suggestion is that the background music isn't necessary. Thank you!
Thanks for that feedback. I appreciate that. I'm always torn whether to put music on quietly in the background or not. As we get through next week, I'll ask for feedback from others on that as well so I know what to do for week 4.
Another great week of videos. Thank you, Jules. 💞💪🏻
Thanks so much, Dorothy. I am so glad you're enjoying the strength workouts.
This program has been the best way to start my day! Thank you!!! 😅
Aww, thank you so much, Angelica! 🥰
Excellent. Love short program and gradual build.
That was awesome! You are right in that the short format is what keeps me coming every day after my cardio. It hasn't been too hard for me . . . . .until today. :-) I have a feeling next week is really gonna kick it into the next gear for me - can't wait!! Thanks for these!!!!
Aw, thank you very much for letting me know that you're enjoying these workouts.💖
Thank you for the great workout 😊
Hi Jules.....I really enjoy this workout program....it is by far the best yet, but then again you are a wonderful instructor. I am so thankful that I found this, I was feeling discouraged for a while until I watched you. Thank you so much. it's been 8 month since I started and am feeling so much better.....God Bless....Anne
Aww, thank you so much for such a meaningful comment, Anne. Thank you so much for sharing your thoughts with me. 🥰
D o n e wow enjoyed that tremendously.....managed it all and loved the pulsing squats.... really felt it. I did my absolute favourite Abba first then this one. I now do a bit hula hooping then I think tonight might be Mr Red Wine..just wee glass.. happy weekend Jules..... fabulous week xx
Sounds like a perfect day, Allyson.💪😉🍷
Wohoo, week #2 completed!
My legs just recovered from one of your Tabata workouts a few days ago, and what is today's main exercise: squats. 😂 I'm lucky to have 2 days off now.
I really liked the hip exercises and also that you included a small (optional) part with weights.
See you in 2 days for the next strength workout!
I'm so glad that you're enjoying the strength workouts.💖
Day 10 is completed! I've come back and redid your program a few times this year. I love that it's short, simple, yet extremely effective. By day 10, I already feel stronger. The plank at the end is also a physical and visual way to see that I've slowly gotten stronger. I'm slowly improving how long I can last each time.
Hi Myra, thanks so much for letting me know that you're enjoying this program. It's great to read about your progress.
Thanks for being so motivating and kind. Really useful programme. Sue
Aww, thank you Sue. Your comment is very meaningful.💖
Enjoyable and great exercise program for week two.
Thank you!
Another good one Jules
Great workout ❤
Another great workout! You are so good! I'm so happy I found you!!! I feel that all you do is perfect for what I need. I like the variety of movements and the fact that most days is different, you are increasing little by little the strength and that is wonderful too. I'm taking off the weekend, but for sure I'll be with you again on Monday, I feel addicted to your workouts and it makes me happy! Thank you Jules!
Oh wow, what an awesome comment to read today, Ana. Thank you SO much for writing it. You have planted a great big smile on my face.😊
hullo, Jules...This was a wonderful 10th day...any module you put up is so thoughtfully curated...i enjoy every aspect of it...' don't just go through the motions. I'm sure results will start showing soon too...your positivity, empathy, and gentle pushing((!)...are to be thanked.
Have a wonderful weekend, I can't wait to see what Monday brings, from Jules' stables🤗
I'm so glad to read that you are enjoying these workouts, Anuradha. Thanks so much for your thoughtful feedback. Have a wonderful weekend.🤗
I love these strength workouts. I’m noticing a difference in my arms. The balance exercise was very telling. I have arthritis in my right knee, but it’s stronger than my left leg. I’ve been going to PT for my IT band (I’m a mess😂), but it always feels better after working out. Because of my knee, I do the plank on the wall. I got up to 50 today🙌. Can I do the plank on my forearms on the wall. I tried it, but it didn’t seem right. I thank God everyday that I found you❤️
Oh wow, your last sentence is incredibly meaningful to me, Deborah. Thank you for telling me that. As for the plank, you can absolutely do it from your forearms on the wall. Just ensure your body is in a straight line (ideally, watch yourself in a mirror to check your form).
Enjoying all the exercises and that the sessions are short. Keeps me more motivated.
I think most people will agree with you that the short sessions make it more doable and people realize they can manage 15 min a day.
Another great week of getting stronger! Thank you and have a wonderful weekend!
Thanks Alison!
Day 10 🙌👏🙌 did the 40 sec plank on forearm! Yes getting stronger and balance improving! Happy weekend! Blessings to all! 🙏🙏🙏
Woohoo to getting stronger!!!
Have a great weekend too!
Did this workout after one of your cardio workouts - a winner!!! Thank you
So glad to see you're doing strength exercises.
That was really good. Had to stop half way through as we had a thunder storm and it's not something we get a lot of! Between the auroras on Friday and now thunder I am a very happy lady.x
No kidding! Those photos you took were amazing! What an amazing thing to see in person. I saw them once in 2000 when I lived in Banff, Alberta, Canada.
@@ImprovedHealth I’ve always wanted to see them. Never thought I would see them in my back garden.
@@marie-theresehayes6875 Apparently they might be able to be seen again this Friday.
I just finished doing this routine after I did day 9 and after The Ultimate All in One workout and finished with the 9 min breath, stretch & tone. Love all of them. I challenged myself to do two days dayly of your Strength program, together with the cardio and stretching. I felt wonderful. Thanks again Jules.
Amazing, Claudia! You've got a great routine going!
Love the progressive strengthening routine. Strongly encourage stretching after😊
When I created this one, I only realized during editing that I didn't stretch in this video which is why I added the words recommending people to stretch. My daughter was home that day (home from school 3 days feeling unwell). I absolutely agree with lots of stretching after...ideally I would like to put in lots of stretching after every workout but my fear is if people see that the video is really long, they won't do the workout since I say it is 10-15 minutes long. My hope is with the links attached at the end, people will stretch longer.
Thank you 🎈
Another enjoyable but beneficial workout,thanks,I am definitely a little bit tired at the end of a work week,but the workout helps unwind me,I did the plank on my forearms for 50 secs
Congrats on the 50 SECONDS! That's great, Stacy! I often find the workouts energize me, despite being tired. Kudos to you for pushing yourself to work out. I'm glad the workout helped.
HI Jules! Day 10 and I'm still loving it. I took a day off yesterday because I was exhausted from my first week at a new job but was c ready b to go today! The pulsing squats were......whew! But I did them as well as the 40 second plank, so I definitely got challenged today! Thank you!!
Congrats on holding the plank position for 40 secs Valerie! Yes, those squats are tough…but oh, so good! 😉
Perfect progression for me this week!
Oh yay! Thanks for letting me know that.
Another brilliant workout - did the 50s/60s music workout first and I feel ready for anything!! Thank you for all your kind work for us xx
Thanks so much for your great comment, Diane.❤️
This time I was late with the 10th day and did it only today. The last two days I managed to do so much cardio in my two sizeable gardens for winter preparation that in the end of the day I had no more energy.
Jules, I really feel getting stronger. Your methods work with me very good. I must admit that I follow you as precisely as I can. I even asked my husband to check if my posture was similar as yours.
Looking forward to seeing you tomorrow, as usual. Thanks.
I’m glad to read that you were able to enjoy your gardens today! That’s great. Awesome idea to ask your husband to check your form as well. If you have a body length size mirror you could always move it into the exercise area to watch your form until you feel more confident as well. See you tomorrow:)
Thanks for great day 10. Needless to say the workout was fantastic as usual. Loved the squats, dead lifts,leg circles and the balance exercise. Not great at planks but will be there one day. Anybody can with a great instructor like you. Stay blessed Jules❤
Once again, you are so kind with your comments. Thank you. Have a wonderful weekend. 🤗
@@ImprovedHealth You too Jules have a great weekend 🥰
The psychology of the shorter sessions is noticed. It truly works to lure us back. Thank you for cultivating all aspects of your programs. Is there another way to donate besides PayPal?
Thanks Chris. I know a lot of people won't do it if the workouts are longer. I will create new ones in the future for those who do want more. I have links to Patreon as well in the description under the videos and on my website.
Another week, and next week will be halfway. My muscles mostly feel not so much sore as on constant alert. Thank you for this program.
That’s a great way to describe the benefits of getting stronger. 💕
Hi Jules thank you for another great session. I love all the instructions and the format. I planked for 40 sec!! ❤❤
40 seconds is tough! Congrats Lesa!
Day 10! Really felt yesterday’s workout!
Aw, that's great! After a while (with consistent strength training), that sore feeling won't be there anymore. You'll just keep getting stronger and more fit:)
@@ImprovedHealth Thank you for the encouragement!
Day 10✅ feeling legs stronger already...so looking forward to week 3🤗🌺
It doesn’t take long:)
Thanks for a great Week 2. The stronger legs and arms helped me noticeably when I fell last night tripping over a patio stone that wasn’t even. Lol, especially getting back up. Functional Exercises are so important as we age. Thank you Jules.
I am so relieved to read that you didn't get hurt and that you were able to get up again. It's amazing how quickly an accident can happen but you are so right, the stronger we are, the less chance we'll have falling and recovering from an injury that might happen. Phew...so happy you're okay Laura!
@@ImprovedHealth today everything feels back to normal. Thankfully. It was a year ago last week when I started to work out with you. I was coming back from a hiatus and there you were on the home page. I started with 3 days a week. After the New Year I upped it to 4 days and by the middle of January I went back to my M-F workouts doing strength 3 times a week. You and your method of teaching got me to be where I am today. I have heavier weights on my shopping list.
@@loonielaura I love how you worked up gradually and how you now workout 5 days a week (and especially happy to read that you are focusing on strength workouts, too). And a huge YAY to read that you are getting heavier weights!!!
My friends and I just finished day 10! We are only taking Sundays off, doing the 25 days from February 1 to March 1. The plank is getting easier..I'm not shaking so much! Thanks again!
I love that you are doing this along with friends. The plank definitely gets easier over time (and it says you are getting stronger!).
Feeling stronger - yea
Yes, yay to getting stronger!
I decided to try a quick workout tonight instead of watching tv! Challenging! Loved it! Holding my knee up while doing the side arms really increases my heart rate! I find that weird..lol. I am not moving but my heart rate is the highest with the moves like that.TY Jules! I love the 15 minute workouts and plan to do more in the evenings.
I love reading about your new plan. That’s great news! Good for you for making that decision…that definitely takes dedication. Setting goals absolutely helps to keep us on track.
Hi Jules! Another great workout, thank you. I have really enjoyed the series so far, and will definitely be sticking with it. I managed the elbow plank challenge today 😊
Congratulations for managing the plank on the forearms! I'm so glad to hear that you plan to continue with strength workouts.
Hey Jules, this was for me personally pretty tough but still managed to do it. What really helps for me is what you keep saying cater it to your abilities and challenge yourself. This part makes me to continue and experiencing I can do it. The balance exercise was hard, I kept wobbling on my foot so I did my best :)
On to day 11!
Thank you for your feedback, Veertje. I have thrown in a few harder exercises throughout the program but I am glad to read that you are catering the workout to your abilities. Soon enough, you won't be wobbling anymore:)
✅ Day 10
I skipped Friday but did this on Saturday. Nice workout.
Another good workout! I appreciate the extra squats! It's been a while since I've done that many
Hopefully your legs will be okay tomorrow:) If you have some soreness, going for a walk will help.
Y logramos el 10 reto!!gracias por motivarnos todos los dias por una vida activa!!🇦🇷😍🙌💚
Congrats to you, Nora, for coming back each day to get stronger!
I am preparing for New Year's Day! My plan was to start off the new year feeling strong for 2023!👍
A great plan!
Done! 65 second plank.
Wow Sue! You're on a mission with these planks! It's amazing how much you are progressing. Love it! 🥰
I’m getting stronger! I also think this program is helping to lift my spirits. (Lots of stress in my life right now). Thank you. I did have to substitute more squats (but added weights) for the dead lifts due to an injury I have. That’s ok right? 😊
That’s absolutely okay! Better than okay. We all have different health issues and it is best to modify workouts as needed (otherwise it’ll make things worse). I’m so glad to read that the exercises are helping with the stress. Exercise is definitely good for lowering our stress levels.😃
Whew! the 40 second on forearms was challenging! Have a great weekend!
It's definitely challenging but I am glad to read that you did it!
Of course music is good to have in background
Thanks for that feedback, Monique.
Keeping head up on plank made quite a difference in holding pose...thank you for the tip
I will do my best to remind of that tip more often and remember to model it myself as well. I think we often naturally look down.
I decided to do the wall plank, used forearm and did 40. Back is feeling better.
Congrats for sticking with the program, Jane!💪
Loved it❤😇
Thanks Marie!!!
You're welcome🌹
Interval + strength training again today. I find the short strength program a good way to end my workout.🚶♀
It’s great that you are doing strength workouts.💪
Thank you so much for your next exercises, which are always a pleasure to look forward to.
It seems to me that in the case of this type of exercise, which does not tire as much as dancing, cardio, fast marches, etc., there is no need to measure time so apothecary-style. Here, time passes very quickly and the sweat doesn't drip off us :)
In the case of the plank you have a different arrangement of the arms on the mat in the form of a sort of triangle. I have my arms parallel to each other. Does this make a difference?
As for the push-ups, which I think everyone who has the strength should add to themselves, it seems to me that doing, say, 20 push-ups at a normal pace will give a worse result for our muscles than just 10 or 5, but with a very, very, very, very slow descent and rise. We will be more tired, but it is worth it for the result of such a workout.
This is, of course, my subjective view, because every person is different and has the right to exercise differently according to the capabilities of his or her own body and liking. Although personal modification should not deviate from the suggestions of the trainer, in whom you should always have confidence if you choose him.💛
Hi! With the plank, my arms are parallel to each other...I think it's the camera that makes it look like they might be in more of a triangular position. I do raise them slightly higher than the shoulders rather than directly under the shoulders to provide relief to the wrists. I'll pay more attention to my speed in the push-ups in week 4:)
@@ImprovedHealth It is indeed the camera that has distorted. Thank you very much for the clarification.👍🙂😍
chose it today because of its shortness thx
Congrats on continuing with strength workouts, Pam!
Any suggestions re dumbells progressive, only have the 3lbs. Senior 😎 fairly fit.. I want muscles... Jules 😋🤣🤗😜. Thank you.
Hi Diana, you could do more repetitions if you only have lighter weights. For example, if we do 10 repetitions, you could do 15 or 20. It's hard to follow the video though because you'll take longer. Another option would be to do the workout twice. This way your body is getting two sets of each exercise. Or, you could even do it 3 times (if you don't get too bored!). Third option, you could follow what I do, hit pause on the video and do the same exercise 2-3 times, with a break of 30 seconds between each set. Then, start the video again and do the next exercise, etc. Lots of options to get stronger! Hopefully at some point you'll be able to purchase some heavier weights (or use vinegar bottles or water bottles with handles or something that is heavier for a cheap option).
Hello jules floor exerciziing its hard for me i do what i could luv lorraine its fun &challageing
I'm glad to hear you are doing what you can. You can definitely use a chair or wall for those exercises instead of the floor.
Thanks Jules, done this with 30 forearm prank
would this Day 10 exercise help walking up and downstairs
Absolutely will help...any leg strengthening day will help to build the muscles to help you walk up and down stairs.
Hello...any suggestions fpr an elder, to help strengthen lower back ???
The plank and the supermans are both excellent core workouts which will help strengthen the lower back. I include the plank every day in these workouts and occasionally add in the supermans. You could do the supermans every day on your own at home (either standing or on the floor).
How many days do you have on Utube and also can I arrange them by day so I don't have to look for them every day. Also a friend of mine wants the videos so I could send them to her if they are easy to find. Thank you
Hi, I create playlists to help with finding the videos. For example, if you enjoy the gentle level workouts, you'll see them all together in the playlists (on my main page, go to the tab that says 'playlists' and then scroll down). I'm going to attach the playlist for you for the 25 days: czcams.com/play/PLsPoR5SimhuXlhQFyw_ZGaofBQIwjQF6B.html
Another thing you can do, is when you find videos you really enjoy, you can hit 'save' under the video and then make your own 'favourites playlist'. This way all of your favourite videos are together.
To send individual videos or playlists to your friend, just copy the URL or hit 'share' under a video, and send to your friend.
Let me know if you need more help navigating the channel.
Oh, you can also find all of my videos on my website at www.improvedhealthforseniors.com
Thanks but what do you need to do after hitting day 25?
I have the calendars on my website so if you feel ready, you can move to the 5 day program. After that, there is a 2 day program that you can repeat for weeks (just increase the sets or weights as you improve/advance).
Very Very beautiful
Thanks Amal!
Especially for you, Jules, so interesting. I searched and found it though :)
Watch in this lecture ONLY pasted video of the exercises from 1:08:25 to 1:10:29. ONLY THESE 2 MINUTES. The trainer is supposedly a doctor - the author of the training, and this exerciser is an ordinary person "came from the street" and came to such results.
Unfortunately, I have not been able to find the source of this video. Greetings! Lucius :) 💛
czcams.com/video/0GiVriyJodA/video.html