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Strength Building Exercises for Seniors and Beginners || Full Body Workout with Dumbbells
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- čas přidán 7. 03. 2021
- Get stronger with this 24 minute full body workout with dumbbells.
This video includes 24 minutes of strength building exercises in standing and seated positions. The whole body will be challenged using medium to heavy weights. I’m using 8 pounds, but could have gone heavier in some of the exercises. It’s still a great workout with positive benefits if you use light hand weights as well. For bigger strength gains, I recommend dumbbells on the heavier side.
The workout starts with a quick warm up to make sure your muscles are warm. This is crucial so you don’t pull a muscle and it is much better to have warm joints! After the warm up we start with stationary lunges and squats working the glutes, quads and inner thighs. We then move onto back flies. Make sure to keep your chest proud, with your shoulders down and back and your navel pulled in for proper form. These moves are great for posture! The second half of the workout is done sitting up straight in a chair. (Though you could perform them all standing as well). Please make sure you use a kitchen chair and not a sofa or couch. It will much easier and better for your knees! Here we will work the shoulders, biceps, triceps and core. Make sure to stay for the stretch to reduce soreness and gain flexibility!
Thank you for working out with me!
Let me know in the comments what size weights you used! 💪
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Thanks! I love your videos and have recommended them to all of my various weight loss groups and friends. I managed 9 lb weights this time and I was able to complete them all. A few more times and I'll go to 10 lb.
Thanks so much Cynthia! I appreciate your contribution and for sharing my channel. Nice job with the 9lbs! 🙌🏻
When you said “if this was’t enough for you you can do it again….Me: 🥵! The fact that you can talk so calmly while lifting 8 lbs to the side gives me motivation that I will get there one day! Thanks Lauren for the challenging workout. It’s April 16, 2024 and I am seeing your subscriber count is almost to 350,000!!! I will be celebrating with you and your subscribers when you reach that! So deserved. ❤
😁 Thank you Rose, I appreciate that!
Love that we used heavier weights today! Love your videos and content! ❤❤❤
Yay! Thank you! 😊
Great short workout. I love the variety in all of your videos.
Yay! Thank you Gail :)
Good morning Lauren! Needed a quick and effective work out and of course I found it once again with you. So grateful for you providing these workouts. Hope your day is wonderful - like you!!!
So glad! Thanks so much Cindy, I hope you have a great day as well :)
I love that you do the weekly playlists. I don’t have to go searching and try and figure out which video to do because they are all in one spot. Thank you!!! Also loved this one using heavier weights for bone density.
Im so glad the playlists are helpful for you Monica :)
Lauren, I loved the workout….thank you for researching the needs of seniors….and adapting workouts for us! I’m almost 64 and look forward to working out with you daily!!!
You're so welcome! So glad you are enjoying my channel :)
Thankyou Lauren Ii managed to do this all the way through with the heavier weights unlike my husband who joined in parts of the class with NO weights and moaned it was hard !!!! GIRL POWER to us 💪🙋💐
Absolutely! That’s awesome Julie 🤩🙌🏻
Great strength workout ! Loved the combo's and stretches felt wonderful at the end. Thanks Lauren
Awesome! I love that you feel great Colleen :)
Great workout. That server move was a challenge. I really like how you come up with these moves and challenge us. Thank you.
You are so welcome! Glad you enjoyed it 🤩
Thanks for another great video!! Good weekend, Roseanne from NJ
You are most welcome Roseanne :)
I'm still getting caught up on your workouts! Love this one!
Yay! Thank you! 🤩
Great Workout! Anything for Menopause- count me in! 💕🌸💕
Thanks Marissa :)
Outstanding strength workout - really challenged me!
Fantastic! Thanks Kimber :)
What a beautiful routine Lauren.
I planned to do only 10 minutes but I liked it so much that I finished it.
Thank you
Great! Love that Mario 🤩
This was a tough weight work out very rewarding great job as always Lauren 😅
You’re welcome Patricia, glad you got a good workout 🤩
really enjoyed, thanks so much. I love your calmness, not always found in videos.
Thank you Rivka! I really appreciate the positive feedback and I'm so glad you are enjoying my videos!
Great workout🎉 thank you
Glad you liked it!! 🤩🙌🏻
Thank You a new favorite Lauren. I wasn't able to sit down in the chair holding the weights but I think it may have deepened my squats didn't do this twice through as I followed it with chair yoga from another trainer that my mind and low back needed after my therapist agreed we weren't a good match for each other so now I need to find a new therapist and I hate change.
Sorry to hear about your troubles Paula. Hang in there!
One of the best workouts - you said it was “awesome” and I agree. And I loved your expression later on - “holy. moly”. Second time of doing this workout and I must save it for another time too.
Great Martin! I appreciate your enthusiasm :)
Great class AGAIN! Always love your instructions and calming voice!
Yay! Thanks Jan, I love the positive feedback!
I really, really enjoyed the workout! She is very helpful! How many times a week can I do this? Thank you so much Lauren! You are the best!
Great! I recommend strength training 3x week 🤩
Thanks for a quick and effective workout. Only could use 5lbs but I am working on getting stronger. Thank you for helping us to get there and explaining and giving great cues!
You’re welcome Jill! 5 lbs is great. Happy to hear you are getting stronger 🤩
Love it❤
Yay! Thanks Lisa 🤩
Once again ~ Excellent and effective!
Yay! Thank you :)
I made my goal! Three days of strength training this week!
Great job 🙌🏻
Another great workout .You really make them fun but , really look forward to them. many thanks Lauren. xx
Thanks so much Pat, that's a great compliment :)
I can't believe I missed this one. Great work-out. You will keep up going until I don't. I have never enjoyed any trainer more. I roll out of bed and you are the first thing on the agenda. Keep it up please.
You are so sweet Dana. Thank you for your support!
In one of the comments someone mentioned your weekly playlist. Could you please explain what that is? I love all of your workouts. I am 71 and I had a spinal fusion from S1 to L1 six years ago and your workouts have improved my strength and mobility greatly. They are exactly what I needed and wish I had found them sooner. I’ve been doing them for only 2 months. Thank you!
Sure Debra! So happy to hear that you are seeing improvements , that's wonderful!
Every week I choose 5-6 videos of all different kinds for a well-balanced weekly workout plan. Here is the playlist for this week:czcams.com/play/PLdAl5SsVkdoe3xrZveGrLrrfzNKETX3yq.html
Some viewers like it because it takes the guess work out of which workout to do. Others, don't use it and just stick with their favorites. So it just gives some guidance if that's helpful to you. You can find all of my playlists (workouts organized by type) in the playlist tab on my main channel page. I also post them every Sunday in the community tab. Hope that helps! Enjoy :)
EXCELLENT full body workout with dumbbells! I'm ready for part II and a new regimen to mix it up with! THANK you!
You're welcome John! Check this video out as well. I think you will love it too! czcams.com/video/5Xc1n9oVW9A/video.html
Loved this workout. Trying to strengthen my upper back gently and with your instructions and the use of the chair I feel great, my back and neck feel free. I did do some rolling first to ready my back. A great combination I will be doing again!! Thank you.
Wonderful! I’m so glad to hear you liked the workout Mandy. Thank you 💜
Great challenge, the lower reps allowed me to start back on my 3kg weights. Thanks Lauren
You're so welcome! Nice job Stacey 🤩
Just found you and this was perfect! Will definitely be exercising more with you.
Wonderful! Welcome Donna. I'm thrilled you found me!
This strength workout had me sweating. My 8 pound weights worked for most of the moves however I actually had to decrease to my 5 pounds for a few moves. I will definitely repeat this workout regularly!! Thank you 🙏🏻
Woo hoo! Those are some good weights Traci, nice job!
Day 44, short run this morning, knee is holding up nicely. Back in business :)
Yay! Happy to hear it :)
Just finished this workout for the first time! I’m pretty new here. Lol! Really liked it! I did a half hour seniorshape this morning as well! Loving these workouts!!
That’s great Karla! 💜
Loved this! Please keep doing these weekly routines!
Thanks Mugha, I sure will!
I’m loving week 2. I love today’s workout so sweaty arms legs are feeling it
Yay! Keep up the good work Johanna 💜
I did this workout for the first time today using 5 lb weights. It’s perfect for where I am these days 💙 I’m already looking forward to doing it again!
Nice job🙌🏻 you go girl!
Another great workout! I loved adding the heavier weights, I was using 5 pounds, I gave the 10lbs to my husband as he's been joining in. He loves stretching, helping both of us with our flexibility. Thanks again for explaining posture, giving tips and why the stretches are helpful.
That’s great to hear Arlene! I love that your husband joins you. Do you have long handled resistance bands? Maybe I’ll film a video that features partner work. I have some great exercises that uses two people and stretchy bands!
@@SeniorShapeFitness Yes I do have a long-handled resistance band! That could be fun!
Fantastic strength training! I need to get a chair like yours!
So glad you like this one too, and I love that you did it will the Dance & boxing workout :)
@@SeniorShapeFitness yes! The two combined were the perfect workout. My body was humming with energy after!
Really like this workout but didn’t so much like the music. I have liked the music on the many workouts I’ve done but this one distracted me. Thanks so much for keeping me fit!
Thanks for the feedback Sue, I appreciate it.
@@SeniorShapeFitness I agree ! Thank you so much for this workout, I really love your voice, but, if I may, could you play the music a little lower? Pascale from France, I am 63
@@pascalebescher605 Unfortunately, once the video is posted I am unable to adjust the volume. I feel that the sound balance is better on my newer videos though!
Really enjoying these videos, Lauren! Could you please ADD another walking routine (with range of motion intervals)? Perhaps 30 or 35 minutes long?
You're in luck! Do you have a mini ball? I'm filming a cardio and toning (interval) workout this week that uses a mini ball, it's a lot of fun and may be exactly what you are looking for.
A fantastic workout! I used 8#s and made it through. The serving tray move was tough, but I did it. Thank you!😊
Wow! nice job Lori!!!
I loved this workout. From the fun warm up to the awesome stretches at the end- super fun and challenging! I used 5lb weights for everything but the triceps- 8lb. I'm getting there. 🙂
Great job! Thanks Audrey :)
Fantastic workout 💪😍 Thank you Lauren ❤
Yay! Thank you!
Thanks!
Thanks again Lisa!! Your support is much appreciated :)
Another great video!Thanks Roseanne
Glad you enjoyed it! Thanks Roseanne :)
Great practice, the tempo was perfect for me as a beginner. Thank you!
You're very welcome! Thanks for working out with me Darby :)
We’ve done this one twice! We like it!
Excellent! Nice job to you and your group! :)
Love doing the weights. Good instruction. Was able to advance in weights after last time.
Wonderful! you must be getting stronger!
Absolutely enjoy your videos. Thanks
You’re welcome Beverly! Thanks for working out with me 💜
Another great workout. 😅Mike, 67 and feeling good! Thanks to Senior Shape
Happy to hear it Mike! Keep up the great work :)
Enjoyed this one right after the walking video!
Two in a row?!? That’s impressive! Nice work
Great workout, nice and varied. Thanks for including such a fab cool-down at the end. Saves searching and it's a really good one!!
Glad you liked it!! Thank you so much Nina :)
Loved it especially the stretches at the end! ❤
Awesome! Thank you Janice :)
Love this workout, Lauren. I used 3 lb. weights and that was plenty!
Thanks Susan. Glad you got a good workout!
I love your videos! Would it be possible for some of the moves to offer an alternative similar but safe move for people with osteoporosis? I’m thinking of the twisting moves and core moves where you lift your head. Thanks for putting your videos online!
Thanks so much Judith! I've started to do osteoporosis modifications in more of my workouts. (this one is an older one). Here is the link to all my osteoporosis friendly workouts: czcams.com/play/PLdAl5SsVkdodnQgh9DSmuuIM2S_labr4K.html
Love those strength training workouts Ms.Lauren (actually I love them all) I like the slow count also, makes me have to engage my abs to execute the movement. Appreciate working the obliques with heavy weight. They were singing for sure. And thank you for taking the time to put in the stretches !
Thanks Tracy! what pounds weight did you use? I started with 12lbs and my shoulders were like "nope" lol!
@@SeniorShapeFitness I really can't imagine using 12 pounders on these exercises... I did add more chest and back exercises to this workout and l do like to move up to 10 and 12 pounders. I think my shoulders have to be the weakest part of my body and can't take a chance on using real heavy weights and hurt something. I used 8 lbs weights and felt it did the job wonderfully !!!!
however I will say this. I think once I have your format down and know what your doing in the program I would certainly move up to 10 or 12 pounds like with the biceps and even oblique workout and see how that goes and then I would see how I am doing with the shoulders. Some things like shoulder press I do like to use the 10 or 12 lb but I wanna make sure I Am ready for that along with the other moves that are involved. Anything bent over like fly's is where I have to be careful. I simple need to work them more a bit more weight at a time.
@@tracyheath6076 sounds like a good plan. you are a rockstar!
Your videos are sooo good!
Glad you think so! thank you so much Connie :)
תודה!
Thank you so much for your support 🤩
Wonderful workout,a great way to start your day.😊
Glad you liked it!! Thanks for working out with me Kathy :)
Enjoyed this workout
So glad Kim, thank you 💜
Great workout Lauren ! Used the 8’s yikes! Thank you 🙏🙏🙏
Excellent work Magarete!!!
Hey Lauren. I probably haven’t seen all of your work-outs, but do you have a rebounder workout? I have a rebounder, and I usually just do my own thing, but sometimes it’s nice to have some guidance, and just “follow along.” I’d love it if you had one!
I don't at this time. But may in the future :)
Been doing many exercises of all kinds not in the correct posture as I was letting my rib cage pop while engaging my abs and then doing the exercise. Stand or sit sideways in front of a mirror to keep proper posture while doing exercises. Pull up on your ears and it actually lines up your neck and chin. Crazy but works.
Love your tips Tracy! The rib tuck/pop is so difficult to master!
Ouch! Thank you ❤ xxx
I hope ouch in a good way!
Hi Lauren another I’d like to save but don’t see the option . Thanks!
You can always save any video to your own library. If you still don't see it, you can "share" and email it to yourself :)
❤❤❤
Thanks Nadir ;)
i love your routines, but the music on this one makes me feel very agitated… couldn’tvstick with it.
sorry, it's an older video, I agree the music isn't the best. You can always mute and put your own music on.
Good workout, but really annoying music! Don't usually comment...I am benefitting from your channel...but you may want to go back to this older video and change the music.
I appreciate your feedback. Like you said, it's an older video, and unfortunately, I can't change the music.
Great workout but awful music
It’s one of my older workouts, I think the music has improved since this video was posted!