10-minute Leg Workout for Seniors and Beginners | Lower body Strength Workout
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- Опубліковано 28 вер 2024
- This 10 minute leg workout for seniors and beginners features five exercises to strengthen the lower body. Strong legs are important to help keep seniors independent and prevent fall-related injuries.
In this lower body strength workout for seniors, there are five exercises of 10 repetitions in 10 minutes. All you need is a sturdy chair. Too easy for you? Do another round or add ankle weights to the leg lift, back leg extension, and/or leg curl.
- Leg Lift
- Squat
- Back Leg extension
- Leg Curl
- Heel Raises
- 20 second finisher: March in place
- Stretching
Be sure to warm up before doing these exercises. Check out the yes2next warm up video: • Warm up for Seniors
yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Say “yes” 2 your next steps to fitness and joy.
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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.
Thanks to the following artists for the awesome soundtrack!
Music by @Ikson
/ ikson
- Early Hours
- Horizon
- Home
- Calling
- Lighthouse
- Reverie
Music: Dreams - Bensound
www.bensound.com
Support by RFM - NCM: bit.ly/2xGHypM... from https:www.bensound.com/royalty-free-music
Another little "gem" which proves that speed isn't always necessary. The slow pace was most effective and I loved it! Thank you, to both of you--again!...Anastasia
Great to see you, as always! 👏 It’s always interesting to see what you have added to your exercise workouts! You do listen to your body and know what exercise will do the job today! Mom says you keep her motivated too! 👏 Keep it going and keep moving with us! See you soon! ❤️
Thank you so much for the encouragement from the 90 year old lady. It helped me so much to stay focused and motivated.
I am 86. I love both of you.
Thank you! Mom loves ❤️ having the company of “kids” like you in our workouts. Keep moving with us too!
Thank you so much for these senior workouts! My best friend, Joyce, introduced me to these workouts, and I am so grateful for them!!
You are very welcome! Thanks for joining us and pleased you enjoy the workouts! 👏Nice of your friend, Joyce to share the workouts with you! A good caring friend is nice to have! Hi, Joyce! Keep up the good work and keep moving with us! See you soon! ❤️
Vielen lieben Dank für die genialen Übungen für Senioren. Die Übungszeit ist auch passend. Nochmals danke an die sehr sympathische Trainerin mit Mama 😍
Danke für Ihre netten Worte. Es ist uns eine Ehre, Ihnen und Senioren dabei zu helfen, aktiv und gesund zu bleiben! Bleib in Bewegung! Bis bald!
I've worked out for 50 years and it hurts more now so I love this video and I especially liked the 2 generations working out beside each other
Thank you! Happy you enjoyed it! You seem to know the importance of exercising for a healthier YOU so that is good! But at any discomfort, it's best to rest and that's definitely ok too! Listen to your body! Mom says HI and looks forward to working out with you again soon! Keep moving with us! ❤️
Hi there!!!!! ANy exercises for weak hip muscles!!?? I love your videos!!!!! 100% love these!!
Hi there! Glad you like them!! Yes, we have a hip and leg workout -- check it out here: bit.ly/3lp1a5L Thank you and see you soon!
Today is the first time to try this routine. I liked it because there wasn't any strain on the knees. Thanks!!
Thank you! Glad you tried it for the first time and found it helpful! Having strong muscles in your legs is important as we age. 👏 So doing the workout again is a good way to keeping them strong! That's the way to do it! Keep moving with us! See you soon! ❤️
Very useful and helpful❤
Thank you! Glad you liked it! 👏 Always good to keep your legs strong and lower body strong! That's the way to do it! Keep up the good work and keep moving with us! See you soon! ❤️
Thank you for this great leg workout.
You're so welcome! Glad you liked it!!
Thank you for exercise I really appreciate them
It is our pleasure. We're happy you like them and appreciate you!
I'm 23 and have knee pain at this age.. Doctor told me it's because I don't have muscle to protect my bones, so I was searching for build muscles exercises for beginners to start from zero.. I also need to build muscle in my arms.. Thank you for helping us with your exercises.
Thank you! Happy you are working out with us! As a young 23yo it's good you are exercising! 👏 Starting now means a stronger YOU in your later years! Check our playlist on yes2next.com for other upper and lower body workouts that will strengthen your muscles too! You can do it! Keep it going and keep moving with us! See you soon! ❤️
Lol same sadly, I need to workout, our generation sets too much
I have to say that I find your exercises relaxing while I am moving. So , if that is because of the soft music and the cat meowing, so be it. You are doing Great!!!!!!
Thank you! We love 💖your company working out with us! Music and Mochi meowing along 😻with you while you exercise with us is a great mix! You are doing great! 👏 Keep moving with us! See you soon! 💖
I used this workout as part of Day 4 of your *1 Week Strength Training Plan - Intermediate* , along with a few other short lower body workouts, including your new "Stronger Hips in 10 Minutes" workout. I added your recent New Year Walking Workout for the cardio part. A nice mix of oldies but goodies and newer goodies! 🙂(Jan. 24, 2024)
Thank you! Nice work! Excellent combo! 👏You are on a roll for Day 4 of the 1 Week Strength Training Plan and getting stronger too! Oldies but goodie workouts are always in play and never get old! Keep up the good work to get to Day 5 and keep moving with us! See you soon! ❤️
Thank you. God bless.
Thank you for joining us! 👏 Keep it going and keep moving with us too! ❤️
Thanks for sharing great video
Easy and effective excercises
Thank you! Happy you enjoyed them! Keep up the good work and keep moving with us! See you soon! ❤️
Thank you so much 🙏
You are most welcome! Thanks for working out with us! 👏 Keep it going and keep moving with us too! See you soon! 🧡
Best Exercise!
Good morning mam!
😀👌👍🙏😀
Thank you! Keep it going and keep moving with us! ❤️
Gracias, los ejercicios con las manos son muy buenosssss, estos también, gracias
¡Gracias! ¡Feliz de haberlo disfrutado! ¡Mantener los músculos de la mano es importante! ¡Tus manos hacen mucho trabajo por ti! ¡Sigue adelante y sigue moviéndote con nosotros! ¡Nos vemos luego! ❤️
this is the 3rd day of my 7day 10min workout it is a good workout
Thank you! Nice to see you! Great work! Keep challenging yourself to do the 10min workouts! You are making great progress and getting stronger too! Nice work! ❤️Keep it going! See you soon! ❤️
@@yes2next ok i will keep moving with you, thanks for the good advice
Thanks!
Thank you for your generosity and for thinking of us! So nice of you to do so! Your support means everything! Thanks, again! Keep moving with us! 🧡
❤felt good
That's great! Your body is letting you know it is feeling good from all your efforts to stay strong! 💪YAY! Keep it going and keep moving with us! See you soon! ❤️
I love it
Glad you enjoyed it. Thank you!
Can this one be done before a walk😀 3:07
Love it
Thank you! That's great! Love ❤️ having you working out with us! Keep it going and keep moving with us! See you soon! ❤️
👏👏👏
Thank you! Happy you enjoyed it! That's the way to stay strong! 👏 Keep moving with us! See you soon! 🧡
My two super darlings. Love frm Bangalore India.
Thank you and hello to you In Bangalore India! Nice of you to join us from so far away! Keep up the good work and keep moving with us! See you soon! ❤️
Please Do My Favorite Exercises That I Requested For You & Your Daughter Aerobics and Calfstretching. I Love You All Do The Best You Can For Me...
I Saw The Two Of You Doing Those Calfstretching Exercises Good Job Please Do It Again But This Time Do Those Calfstretching Exercises With Your Sneaks and Socks Off It'll Be Alot Easier...
Thank u for sharing sis mom
You're very welcome!
i did this ex, cause i really need help with squating, and leg work too,
Thank you! Good to see you! Good choice of a workout to strengthen your glutes and legs. 👏 You will have stronger muscles to improve your squatting and walking by doing so! 👏 Keep it going! That's the way to do it! Keep moving with us too! See you soon! 🧡
@@yes2next thank you very much for your encouraging words, and i will keep moving with you,
for exercises that involve shifting your weight to one leg, do i lock the knee of the leg?
Please keep a slight bend in your knee and do not lock it. Also, keep your knee over your ankle (don't let your knee cave inwards.).
That's funny but I agreee!!!
😊 🙏
Is a rower better than a bike?
It depends on your goals. Both are great cardio workouts. If you want to target mainly the lower body, biking is excellent. If you want a full body workout, rowing is an excellent choice. Here is a story that compares the benefits of rowing, biking, and elliptical workouts: health.usnews.com/wellness/fitness/articles/exercise-bike-vs-rower-vs-elliptical-which-is-best
👍
Thank you! Keep it going! You are getting stronger! Keep moving with us too! See you soon! 🧡
i thought i would do this again, cause i need more practice squating
Thank you! That's the way to do it! Strong legs and glutes will make squatting easy peasy! Keep it going and keep moving with us! See you soon! 🧡
@@yes2next ok i will see you soon too
👋👋👋
Thank you! Keep doing what you are doing to stay strong! Nice work!
👏 See you soon! 🧡
👍👍🌼🌼🌻🌻
Thank you! Happy you enjoyed the workout! 👏 Keep it going and keep moving with us! See you soon! ❤️
Your Mother is a wonderful, cute woman. Delightful!
Thank you! Mom says hi and thanks too for your sweet words! She says to keep moving and will look for you at our next workout! See you soon! ❤️
i did this workout cause i need help getting off the toilet
Thank you! Glad you liked it and good reason to keep your lower body and legs strong! 💪 Keep it going and keep moving with us! See you soon! ❤️
@@yes2next thank you and i will see you soon
I am really enjoying your warm up, 10 minute walk and 20 minute walk. I have problem with my hip when walking a long time. I still continue inspitecof pain. Thank you so much.
Happy to hear you like our workouts. Please check with your doctor and stop when you have pain . It's important to get stronger safely. We also have chair workouts that may be easier on your joints. Wishing you good health and strength.
I’m 79 and going through PT . . . 10 reps is an arbitrary number . . . I can tell by the look in your mother’s face that after 4 reps she needed to stop. You young guns need to understand that 10 reps is o.k. for you but not for beginners or us geezers. It’s going to take time to get lost muscle rebuilt. We need to walk before we can run . . . again. Just saying . . . 😎
Thank you for your thoughts! 10reps is an arbitrary number for sure and it is not one that is set in stone. We encourage our friends to do what they can and modify the reps or routine to make the workout their own! Mom is always challenging herself and always listens to her body! If it's time to quit, it's time to quit! Keep moving with us! ❤️
Thanks. May I know whether all the exercises involving moving the knees are suitable foe seniors with knee pain? Thanks
Because everyone is different, it is important to check with your healthcare provider on the best exercises for you and your knee. We invite to you share our workouts to see if any would be appropriate. Here is a link to our lower body workout playlist: bit.ly/3s7Bv6P We hope to see you soon!
Thank you for another great exercise workout, it's almost a pleasure to workout with you both. 😅
The pleasure is all ours. We are so happy to help you get stronger! Thank you so much!
Thanks this is my kind of exer
Seems like a brilliant set of exercises for someone like me. How often do you do them? I don't think I heard that. Is this for everyday and for how long? Weeks, months, forever? Thank you. 😊
You should do strength training for all your muscle groups at least twice a week with at least one day of rest between working them out to allow for recovery. This leg workout can be incorporated into your regular exercise routine to build muscle. You can stay with these exercises or if you're ready for more challenge, you can use ankle weights. Keep moving and building muscle!
Thank you. Enjoyed it very much. Your Jumpstart to fitness is an excellent resource. It is so easy to follow and helps in gaining strength.
So happy to hear it -- thank you! Keep up the great work!! See you soon!
Good morning. Did this at my seeing machine! This is great, as I'm training for a 5K & started circuit training last night. Blessing to you, Mom & the cat 😊
Thank you! Happy you enjoyed it! We are impressed that you completed the workout while also training for a 5K! Keep up the good work and keep moving with us! See you soon! ps Good luck on the 5K! ❤️
Thank you so much!. I can't wait to see them on DVDs to buy!
We're working on the DVD and appreciate your patience. Thank you so much!
Another great workout video from April and Iko🙂Regards, Michael M. Kamau, Nairobi, Kenya, East Africa, 23rd June 2024.
Thank you and hello again to you in Nairobi, Kenya! Glad you enjoyed it! 👏 You did your body good! Nice work! Keep it going and keep moving with us! See you soon! ❤️
💪
Thank you! Keep it going and keep moving with us! You are doing great! ❤️
👍
Thank you! Keep moving with us! See you soon! ❤️
👍
Thank you! Glad you enjoyed it! Keep up the good work and keep moving with us! See you soon! 🧡
This was a terrific workout that I will be adding to my rotation.
So happy to hear it! We feel you getting stronger!! Keep up the great work!
Thank you for another great workout!❤️🙏
You're so welcome! Thank YOU!!
Merci pour nous degourdir. Cela fait énormément de bien au corps et dans la tete. Bonne continuation. 👏
Formidable! Nous sommes heureux d'apprendre que nous pouvons vous aider à rester actif. Merci d'avoir fait de l'exercice avec nous. Veuillez pardonner cette traduction - j'utilise Google Translate! Continuez à bouger et à bientôt! :)
Thank you for your exercises which are very useful in particular for senior people.
Happy you like them! We hope you can continue to join us!
Great workout to strengthen your legs. Felt it for sure.
Thank you! Happy you enjoyed the workout! Good to know your muscles enjoyed it too! A little soreness is ok. Give them a rest to regroup and they'll be ready to go for more exercises! Keep it going and keep moving with us! See you soon! 🧡
Keep track
Liked this one too really enjoying your workouts.
So happy to hear it. It's a pleasure and honor to help you get stronger!
THSDMK U0U FROM INFOSA
Thank you! Keep up the good work and keep moving with us! 👏 See you soon! 🧡
my problem is i have been using a walker for 8 years and some a cane but i would like to do these ex, until i can walk without a cane or walker, they are making me stronger slowly, thanks
Thank you! By exercising your muscles they will get stronger but do the workouts at a nice gentle pace that is comfortable for you. SLO MO is good. There is a playlist of gentle beginner routines on yes2next.com that may be helpful as you begin exercising! Proud of you for wanting to get more independent and stronger! You can do it! 5min one day 10min the next! That's the way to do it! Keep moving with us! See you soon! ❤️
@@yes2next thank you very much
Good exercise programme for weak legs. Thank you
Hi Mary! Glad to hear we can help you get stronger. Thank you for your comment and working out with us!
💕
Weak Legs
nicely done
Thank you! Happy you liked the workout! Keeping your lower body strong is important to keep your body strong! That's the way to do it! YAY! 👏You did your body good! Keep it going and keep moving with us! See you soon! ❤️
HELLO April and Aiko, It's so nice to be back working out with you today. Hello to muchi too. it's been awhile since we worked out together , because I had surgery on my right thigh, now it's back to normal and happy to be back.
Thank you! Good to see you! We missed you! Glad you are feeling up to working out again! Just go at an easy comfortable pace and build from there! Your body will love ❤️moving again too! Hope you are feeling stronger and better! See you soon! ❤️
i started standing up, but i got weak and had to sit down
Thank you! Good you challenged yourself by first standing up and double good that you listened to your body and sat down! That was smart to do! The next time will be better, and you will be standing more and sitting less! YAY! 👏 You can do it! Keep up the good work and keep moving with us! See you soon! ❤️
@@yes2next that is my goal to do the whole workout standing up thanks
@@yes2next i enjoy this workout, it is the very first one i did when i found this, thanks
Good stretch, nice pace, clear instructions. Thanks from Charlie in Syracuse NY
Thank you! Glad you liked it! Keep up the good work and keep moving with us! See you soon! ❤️
V nice
Thank you! Happy you enjoyed it! You did your body good! 👏 Keep up the good work to stay strong and keep moving with us! See you soon! ❤️
Great standing stretch. Thank you. Charlie in Syracuse NY
Thank you and hello to you in Syracuse NY! Nice of you to join us and stretch with us too! Glad you enjoyed it! Stretching just makes your muscles feel soooooo good! 👏 Keep it going and keep moving and stretching with us! See you soon! ❤️
This is an extremely helpful workout! Thank you.
Thank you! Glad you found it helpful! 👏 Your daily activities are counting on your leg muscles and other lower body muscles to support you as you go through the day! Keeping them strong is important! Keep up the good work to do so and keep moving with us too! See you soon! ❤️
I do your exercises in the morning Doing good for my spinal fusion and sciatic nerve thanks
Thank you! Nice to know we start the mornings with you! Happy it also has been helping yo too! Keep it going and keep moving with us! See you again in the morning! ❤️
How fun do discover a video of yours I had not worked out to yet! It's better than a box of candies!
We love to surprise you! 😊
I really enjoy your videos. Thanks so much.
Thank you! That's nice to know! Glad you enjoy the workouts! 👏 You are doing your body good! Keep it going and keep moving with us! See you soon! ❤️
Love it ❤❤❤thank you so much❤️❤️❤️
You are most welcome! 👏 Thanks for working out with us! Happy you enjoyed it! You did your body good! Keep up the good work to staying strong and keep moving with us! See you soon! ❤️
i did this workout and i was able to stand through the whole workout, which was good for me
Thank you! YAY! That's terrific! 👏 Your stamina doing the workout has improved and you are getting stronger! 💪 Keep it going! You are doing your body good! Keep moving with us too! See you soon! ❤️
@@yes2next thank you for your encouraging words, i will keep moving with you.
Enjoyed the exercise,thanks
Thank you! Happy you enjoyed it! 👏 Keep it going and keep moving with us too! See you soon! ❤️
I enjoyed this thank you 😍
I'm glad you enjoyed it! Thank you for moving with us! Keep up the great work! 👏
Sister good teaching ❤❤
Thank you! Glad you liked the workout! You did your body good! 👏 Keep up the good work to staying strong and keep moving with us! See you soon! ❤️
Well and clear. Thank you.
Thank you! Excellent! Happy you enjoyed it! Keep it going and keep moving with us! See you soon! ❤️
Thank you , your exercices are great for me 👍😀
Glad you like them! Keep moving and see you soon!
Just recently found your videos and I love them.
Thank you! Welcome! So happy you joined us! 👏 Our website yes2next.com has some fitness tips and other healthy info! We will look for you at our next workout! Keep moving with us! ❤️
@@yes2next :)
love, love, love. Gracias!!!!!!!!!!!!
Thank you! Keep moving with us!💖
Very use full video
Thank you! Happy you thought so! 👏 Glad you enjoyed it! Keep up the good work and keep moving with us! See you soon! ❤️
Very Good🙏🤗🤗🤗💖🍀
Thank you so much! ❤️
Wooow i love this
Thank you! Good to see you! Happy you enjoyed the workout! You got your legs moving! Perfect! Keep it going and keep moving with us! See you soon! ❤️
great stuff
Thank you! Glad you thought so! 👏 Keep it going and keep moving with us! See you soon! ❤️
Love this!
Thank you! Love ❤️you back! Keep it going and keep moving with us! See you soon! ❤️
Feels good!
Thank you! Keep moving with us to keep the feelings good! See you soon! ❤️
Thanks~
You are welcome! Thank you for joining us! Keep moving with us too! ❤️
Hi 👋
Hi to you too! 👋 Keep moving with us! ❤️
These exercises are very good. The reason they are unappealing after a while I because the music is boring. Liven it up with some 60s 70s music
Thank you so much. Since we are just starting out, we have been using free music to provide the soundtrack for our videos. But we will do our best to get better music to get our groove going! We totally understand the importance of having fun music to inspire our workouts. We appreciate your comments! :)
@@yes2next It's about the exercise, not the music and your presentation is first class. Music can be a distraction and after all, is a personal choice so can choose to listen to their own if they wish.