Standing Strength Workout with Dumbbells // Osteoporosis & Knee Friendly!
Вставка
- Опубліковано 28 січ 2024
- This all standing 30 minute workout is perfect for seniors and beginners. Using a set of light hand weights (I'm using two 3lb / 1.3kg dumbbells) we will tone and strengthen the whole body. All exercises are knee friendly (no squats or lunges) and are osteoporosis friendly (no rounding or twisting of the spine). Build bone density and strength and increase your weights as you get stronger.
Have a chair nearby to assist with a few of the exercises and go at your own pace. Each exercise is performed for 45 seconds with a 15 break between where I will demonstrate the next move. First we will do one exercise for the upper body, then one exercises for the lower body, finally, we will put those two exercises together.
Too difficult? Just pick either the upper body or the lower body exercise.
Too easy? Use bigger weights, increase your pace or add a loop resistance band above your knees!
Thanks for working out with me! Please leave me a comment and let me know how you enjoyed the workout.
Thank you to GXMMAT for providing my great mat!
SeniorShape viewers save 10% when using this link: www.gxmmat.us/discount/Senior...
Other products that I use and/or recommend:
www.amazon.com/shop/seniorsha...
as an Amazon associate/influencer I earn from qualifying purchases
My music is from Epidemic Sound
www.epidemicsound.com/referra...
SeniorShape is on Facebook and Instagram:
/ seniorshapefitness
/ seniorshape
knee friendly workout, standing dumbbell workout, standing full body workout, strength training for women, standing strength workout, knee friendly dumbbell workout, senior fitness, strength training workout, dumbbell workout, exercises for seniors, weight training, workout with weights for seniors and beginners, 30 minute workout, total body workout, full body workout, exercises to get stronger, senior shape, workout for bad knees, strength building exercises, standing workouts workout with weights, dumbbell workout, weight training workout, beginner workout, weight training for women, beginner weight training workout, osteoporosis exercises, workout at home, exercises for osteoporosis - Навчання та стиль
Thank you for your excellent teaching, calm, quiet and encouraging. No background 'music', no yelling.
Glad you liked it! Thank you 🤩
Loved, loved, loved this work-out. I feel so good. Have been avoiding anything that suggests "senior". I am 76 and have been frustrated with my body not being able to do everything that I used to do. I am just feeling better after five weeks of back spasms. I did this workout without any pain. A keeper. Thanks.
You are most welcome Eva! Im thrilled you love it :)
😊😊😊
Thank you for the reminders to keep the shoulders down, stomach in, hips tucked! And thank you for not talking the entire time. You are an excellent instructor.
You are so welcome! I appreciate that Stacy :)
Love this, Lauren! 8lb weights + a leg band! You have helped me become so much stronger. When I received those 8lb weights as a gift a couple of years ago, I could barely lift them. Look at me, now!!! 56 and getting fit!! You are so great!!
Yay!!!!!! Amazing to hear Staci! Great job with 8lbs and I LOVE that you added a band :)
That's awesome! And motivates me. I have some 8 lb weights that are too heavy, but I've been able to bump up to 6 lbs for some of Lauren's strength training videos.
It took me a long time to get to 8 lbs. Keep moving forward!!
Thank you, Lauren, for this great Monday workout. We all really appreciate you being here to help us on our fitness journey.
It's my pleasure. I have the best viewers!!!
This work out has helped me so much in a short time. I’m in my late 60s, have osteoporosis, and had pain and weakness in my upper back and shoulders daily. I feel so much better and have been able to stop daily pain meds. THANK YOU.
Wow Cheryl! That's great. You are so very welcome :)
keep an eye out for next Monday's new video, it will be a good one for you too. It's also osteoporosis friendly and is for shoulder mobility :)
Lauren I thank God for you! I am 48 and am just now getting back into working out this past year and I am so thankful I found your channel. I used to be a very active a runner, did yoga a couple times a week in a studio close to my house, and hiked most weekends with my friends. Then a few years ago I injured my hip really bad during a training run and I had to stop running and even had a hard time walking without pain for a long time. To top it off I moved out of the town I was living and into the country, away from my friends I hiked with and the yoga studio and workout facilities I had gone to. So needless to say I stopped most all activities I had been used to doing. It was very hard for me to start working out at home by myself after being so used to doing it with others and until my hip was healed I was limited to what I could do. I found I didn't like many of the workout videos I found as they were too intense and left me feeling so incredibly sore I didn't want to keep working out. Then I found your channel! I love everything about it, your personality, your instruction, how you make the workouts fun and never too intense but always invite us to make the workouts our own and to challenge ourselves. Working out with you makes me feel like a part of a community again and I am grateful!
That is so nice to hear Amber! Thank you for your kind words. I'm thrilled you found my channel and the workouts are a good fit for you. I'm proud of you for getting back into exercising too. That must have been very difficult with your health challenge and all those life style changes. I am happy to have you as a part of our community, I have the best veiwers!!!
This comment could have been written by me, but substitute yoga for zumba, and hip injury for back injury and severe all over body arthritis and two failed back surgeries.
I loved this, I love how you talk affirmations throughout (reminding us that we can do what's good for) and how you describe/explain how the move should be, feel, and look like❤.
I love the variety of videos you do as well. Your one of my ultimate favorite person workout YT'bers to watch😊
Your definitely doing God's work, God bless you🎉
Thank you so much! I'm thrilled you love it :)
I found out recently that I had the start of osteoporosis so my doctor encouraged me to find a good strength training workout on line. Well, I found you, and I'm so glad! Although my passion is walking (about 7-8 miles 3-4 times a week), I had no knowledge of weight training. Your classes are sooo good! I feel so much better, I now concentrate on my core and the weight training has helped me lose weight. I agree with the other poster that I appreciate your calmness and not having annoying background music. Thank you so much for all you do to make us healthier and stronger!
Great Diana! I'm so glad you found me as well :) Keep up with all that awesome walking, you are doing amazing things for your body!!!
I loved the gentleness of this strength workout. It was like an affirmation and reminder to be kind to myself.
Absolutely! Thanks Heidi :)
NPR reports on a study described in the Journal of the Amerian College of Cardiology that women who do strength building activities 2-3 days a week "are more likely to live longer and have a lower risk of death from heart disease compared to women who do none." Of course, men benefit also! Thanks, Lauren, you make it easy for us all.
Yay! I heard the same study :)
Thank you for your innovative videos! I love the variety of movements in your strength training workouts. Thank you so much to both you and your husband for keeping this channel going and providing amazing content for free. As someone on a tight budget, you have no idea how helpful these are.
You're so welcome! I appreciate your kind words Carlene 🤩
I'm so thankful for you every day, Lauren. Another fun, interesting, calm workout at just the right level of challenge. (Anne -- writing on my husband's ad-free account.)
Wonderful! Thank you Anne :)
This is my new favorite workout on your channel. I love that it's all standing and that it's 30 minutes. The warm-up truly warms me up for the workout!
So glad! I'm thrilled you love it :)
This was so good! I loved how you had us work everything! I really appreciate the strength training workouts! Thank you SO much for producing new videos every week! 🥰
You're so welcome! Thanks for doing my workouts every week :)
Getting fitter each day another great work out. Also great that you keep giving reminders to activate the core it’s so easy to slip up ❤
Thanks Patricia, so glad you like this new one as well :)
Thank you so much Lauren for another wonderful workout! This is what makes Mondays exciting 💃🏻
woo hoo! Have a great week Kelly :)
Loved this video, please do more all standing dumbbell workouts, I can't do floor exercises. Thanks
I'm so glad it's a good workout for you Emily :)
I love this workout! And it went by in a flash! Thank you, once again, for the great workout options for seniors! I’ll be 63 this week and I workout every day!
Good for you! Happy birthday Carol 🎉
Love Love Love--the pace and exercises are fantastic! Thank you!!!
Great to hear Reina :)
Thank you loved this routine and always grateful for your reminders! I concentrate on moves then tummy or posture goes south! 🙏🙏🙏
You're so welcome! It's always a balance, isn't it?
Thank you so much for these amazing videos. Your explanation of each move is so helpful. You always look great and I love the background, all the blues are gorgeous. Thank you from my body for helping me to stay strong.
You and your body are most welcome 🤩
Thank you for your kind words!
Lauren,
I am so glad I found your videos. Thank you for being on UA-cam.
Your voice is very soothing, & u do not talk excessively! Gracias!!!
Your video selection is great; I have added MANY of them to my playlists.
As a senior with a total knee replacement, I appreciate your consideration for our knees.
I appreciate that you implement a variety of "tools" including stability ball, stretch band, weights.
Could you do a vid using Pilates ring?
Blessings.
Thanks for your kind words Carrol, I'm thrilled you are enjoying my workouts!
Here is the link to my pilates playlist where you will find my two workouts that use the pilates ring:
ua-cam.com/play/PLdAl5SsVkdoc0unPB8Pbhs4mhr0I5DF8p.html
Awesome. You have single handedly brought regular workouts back into my life. 🤗
Wow! Good for you Rebecca, I'm so proud of you :)
Wow Lauren. What a cool workout. The combinations are just right. Time goes by so quickly. I love what you do and how you do it!!!❤
I appreciate that so much Lisa :)
Thank you for this osteoporosis friendly video !!. It is not easy to find who help us with our bones. And you explain each movement and it makes the work easier. Thanks Laureen.
Glad it was helpful Monica :)
Thank you, Lauren, I loved doing this workout!💮
So glad! Happy to hear you love it Jacqueline :)
Thank-you, Lauren! I recently learned I have osteoporosis, and it scared me enough to start working out. I don't like to exercise, but this workout is easy and I already feel better balanced and look more toned. I appreciate your cheerful encouragement!
Great Leslie! Keep p the good work 🙌🏻
Thank you, dear Lauren. I really like that "halo" move. (I've been WAITING for someone to give me a halo!!)
lol! Love it 🤩😇
I am so glad that I found your YT channel 😊 Thank you for your work!
Glad you enjoy it!
I loved this workout! Thank you for creating it.
You're so welcome Susan :)
So impressed and grateful how you come up with different, creative routines addressing the important issues of seniors. First time I did this video. It is great.
Thanks Anita! So glad you like it 🤩
Loved this workout, Lauren! I feel as though you put this together especially for me! Thank you! 💚
My pleasure, so glad you enjoy it :)
Thank you for these doable workouts, I love them!
Happy to hear it! Thanks Susan :)
Excellent beginner workout! Just starting out at 67 to get back to strength and flexibility! I love the relaxed mood of this video!
So glad you enjoyed it Beth! Happy to have you working out with me :)
Hi Lauren. I am new to your channel. I am very thankful for your videos for osteoporosis and knee friendly workouts. I also did all of your chair workouts. I suffer from rheumatoid arthritis and really appreciate these types of workouts, when i cannot put weight on my deformed feet joints because of pain. God bless you for your work.
You are most welcome Doris. I'm so glad it's helpful and I appreciate you working out with me :)
Just right Lauren! Thank you!
Great Eileen!
My coworker and I were able to complete this on our lunch break! What a great workout. We had weights at work so it was great! Thanks so much
Perfect! I love the idea of an active lunch :)
Day 4! This was great. It's amazing how much better I already feel after doing these every morning.
Love that! Nice job 🤩
Perfect as I rebuild after surgery last year! Thanks, Lauren!
Good for you Laurie :)
Thank you Lauren. You are a great coach!
I appreciate that Laura :)
Thankyou Lauren added this onto today's strength class perfect combination together 👍see you tomorrow ❤️🙋
Thanks for trying it Julie :)
So glad I found you! I’m 66 and I have arthritis and some of the other workouts I’ve been doing are getting to difficult, I think yours are gonna save me. Thank you
Wonderful! Happy to have you working out with me Cyndi :)
I Love your classes. It gives freedom to adjust to your own level. But for me the most import is the acknowledgement that even thought you might have osteoporosis, it doesn't mean that you are not in shape. All my life I have been active, and in my late forties developed an auto immune disease, osteoporosis and arthritis. It has been so hard to find the right instructor that will challenge but will be really mindful of being safe. THANK YOU THANK YOU !!
You are most welcome Viviane! I love your positive attitude and appreciate your kind words :)
This is a wonderful full body strength workout. You make it so fun too. So much variety. Thank you so much Lauren!!
Yay! Thank you Teresa :)
Thanks for the video which is knee friendly… so fun to do
You're welcome! So glad you had fun :)
Love this short workout! Thanks
You're so welcome! I'm so glad you love it Anna :)
Thank you! I love this workout!
You're so welcome! I'm happy to hear you love it :)
I used #5 was for this video for the first time. Have been following you for the past year and have seen my strength and balance improved. Thank you for your great work outs.
Wonderful! That's great to hear you strength and balance have improved! Keep up the awesome work :)
Thank you, thank you!!!
You do a great job!!!
Thanks Gina, you are most welcome :)
Thank you. First time doing your program.
Great Linda! Thanks for working out with me :)
Very enjoyable strength workout today. Loved the combinations . Thanks Lauren
My pleasure Colleen!!
I love this workout, no stress. I also love the variety you provide for days when I feel like a change. Thank you
Glad you enjoy it! 🤩
Love this workout Lauren. Hard to believe I can get stronger with these gentle movements with so little weights but I am and can feel myself getting stronger every day! Thanks to both you and Mike! 🇨🇦🥰Sharon.
Love to hear you are getting stronger Sharon! Keep up the great work 😍
My new favorite!
Thanks Lesly :)
Lauren, thanks so much. Just getting back to workouts after some shoulder pain so this was a great start. Thanks so much.
You're so welcome Rivka! Keep an eye out for next week's workout, it's great for shoulder pain :)
Thank you, Lauren! This was an amazing workout, checking all the boxes for weight training, cardio and stretching while respecting our bodies!
So glad you like it Susan, thank you!!
Great workout. I really enjoyed it. Thank you.
Glad you enjoyed it! Thanks Wendy :)
The workout is so so appropriate for my aged body ❤️I can’t thank you enough Lauren 🙏❤️
So glad Ruth 🙌🏻
I just did this work out and I'm loving it so much! Thank you!❤
So glad! Thank you Vikkie!
Thank you Lauren. I enjoy all standing workouts and this is one of my favorites Thank you
You're so welcome! 🤩
Feels SO good! Thank you!
You're so welcome Peggy 🤩
Thank you!
You're welcome Judy :)
Great video. I am just starting. I've been doing your chair yoga for a month , and now I will add some of these standing workouts.
Awesome! Good for you Victoria!!
Thank you for another great workout. Perfect mid-day weight set. Have a blessed week.
Thank you! You too!
Another great workoutK! Many thanks!! God bless you my friend!!
Thank you! You too Sharline :)
Thank you Lauren and Mike. As always, it is a pleasure to watch and follow your workouts. A word of appreciation too for the lovely potted plant which was obviously very carefully chosen! It has not gone unnoticed. I hope you have a good day..
We appreciate your support Martin! Glad you like the workout and the plant. We think it just adds a little life to the studio :)
Just love it!!! Thank you so much.
You are so welcome! Happy to hear you love it Chantal :)
Thanks! I liked this one too for the knee . I had saved it and just tried it tonight. Thank you!
You're so welcome! Glad it's another good one for you and thanks again for your support Teresa :) I appreciate you :)
Great Lauren! Thank you!
Glad you enjoyed it!
Thank you Lauren for another great workout! Getting stronger every day! 😊
So happy to hear that Esther :)
Loving this gentle strength workout❤
Happy to hear it!
Enjoyed! Thank you for your instruction and constant reminders. 🙂
So glad! Thanks Karen :)
Wonderful work out combined two workouts of yours, always feel good after workout each day I’m 64 and loving your technique Loved
Awesome! Well done Annette 🤩
Perfect Monday workout. 👍🏻
Glad you enjoyed it :)
Ahhhh my kinda workout. Thanks 🙏🙏
You're so welcome! 🤩
Thankyou Lauren added this onto today's Dancer class feel well worked out 👍see you tomorrow 🙋💐❤️
Fantastic add-on :)
absoloutely loved this work out. pace was so perfect, soft voice and i felt so accomplished. i am 68! can't wait to do your videos tomorrow. thank you so much. you are amazing!
Wonderful! Thank you Charlene :)
Gracias por tus rutinas Lauren, me gan ayudado mucho😊
You're welcome Maria :)
Liked this excercise! It’s different! Thankyou very much🥰
Glad you liked it!! 🙌🏻
I really appreciate your osteoporosis and knee-friendly workouts! Great that you’re meeting the needs of those who appreciate these accommodations 😊
Glad you like them! Thanks Rosemary :)
Absolutely loved this one!!!!
Yay! Happy to hear it Esperanza :)
As always.....a good one....thank you!
My pleasure 🤩
Love this osteoporosis friendly workout!🎉❤ Thank you!
You're so welcome! I'm thrilled you love it :)
As always, another great osteoporosis friendly workout! Thanks!
Thanks Kathy, glad you enjoyed it :)
Thank you so much for another great workout, Lauren. It's all so good explained and easy to follow. ❤
You're so welcome! I'm glad you like it :)
Thank you for this soft and sweet workout , just in the middle of moving in, with a bad cold and headache, your calm voice and the workout really made feel better!
You're welcome. I hope you feel 100% better soon :)
Thanks!
I appreciate you supporting my channel Beth! thank you :)
Thank you lauren🥰
Most welcome 😊
Awesome workout. Compliments the chair yoga I've been doing. The weights add a nice extra for the movements.
Wonderful! Glad you enjoyed it 🤩
Wow thank you, this is perfect for me.
Happy to hear it!
I am 39 and overweight. Kind of always been but lately I've been getting bigger and bigger. I always been active for the most part but since I had a leg injury in 2021. My physical activity declined. I thought I could just do some of the old workouts I use to do a few years ago but 10 min into the 20 min workout. I had horrible pain. I started cry and just give up because I'm tired of trying to be honest, but then I came across your video and it was a great workout and I felt great doing it. So I say all of that just to say thank you.
My pleasure Whitney! I think you have the right idea of starting slow. You don't want to have any pain, and it's horrible to feel defeated. I hope you enjoy some of my other videos as well. Keep it up, we have a great community here that is very supportive :)
Strength training is so important,and for me not my favourite, but with you leading us I am motivated to do it,so thank you so much!
You're so welcome Sandra 🤩
Loved! Thank you so much.
Great! You're welcome Martha :)
Excellent workout!!!
Thanks
Thanks so much Gina 🤩
❤❤❤❤❤❤ thank you so much for this great workout and your beautiful energy! You are so inspiring!
You are so welcome, I appreciate that :)
Thank you for this. I have been under the weather for a month and just feeling well enough to go back into my workouts but I needed something gentle today. I appreciate that you worked on balance a lot. I feel very good after this. Thank you once again.
You're so welcome! Glad it's a good workout for you and that you feel good :)
Wonderful way to start my morning! Thank you for a lovely workout!
You're so welcome! Glad you enjoyed it Karen :)
Love this one!
Thanks so much Theresa :)
Thank you so very much for a wholly appropriate workout.
You're so welcome! I'm glad you enjoyed it Pauline :)