Weight Training for Beginners & Seniors // 20 Minute Workout to Build Strength
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- Опубликовано: 14 май 2023
- Thanks you for joining me for this 20 minute all standing strength training workout. It's perfect for seniors and beginners. All exercises in this strength building workout are osteoporosis friendly. There are no moves that involve twisting the spine or rounding the spine. Let's build some strong bones!
This workout program:
30 seconds upper body exercise
30 seconds lower body exercise
30 seconds combination
We complete just 6 rounds in this pattern with 15 seconds rest between each segment.
I'm using 5 pound weights in this workout. Please use whatever weights you have and are comfortable with. If you have light dumbbells you may go faster than me. Or if you are using heavier dumbbells you may go slower than me.
I hope you enjoyed this workout! Please let me know what you think in the comments. I love hearing from my viewers!
My shoes:
new-balance-athletics-inc.sjv.io/9gkqD5
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:
/ seniorshapefitness
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Your exercise routines are a work of art. They are choreographed beautifully and your accompanying narrative is very precise and encouraging without being condescending. Thank you for providing this type of excellence.
Thank you Carleen, that is so nice of you to say! I'm thrilled that you enjoy my routines ;)
@@SeniorShapeFitnessthank you for an amazing strength workout! I really needed this and I will incorporate into my weekly routine! Blessings Lauren🌺
Great! I am 72 and love the way you talk through the movements. Explaining which muscle we are working etc. Really good for
Doing first thing on the morning.
I second that.
@@joycemule7994 third it!
Hi Lauren I previously left a comment for you after regularly doing your 10 minute video. Thanks for your reply. Here I am again. Since then I have been almost daily mixing and matching your videos. I am 74 years of age from London and so much enjoying your compilation of exercises that are so doable and effective. My strength and stature have improved a great deal thanks to your videos delivered in calm, encouraging and such empathic way. I just can’t thank you enough. Feel so much better in myself
You are so welcome! I'm incredibly proud of you Pury. Keep up the great work and thank you for you kind words ;)
Not only great for seniors, but also for people like me with chronic pain in my late 40’s. Thank you for this!
You're so welcome Andrea :)
I’m in the same spot. Back pain 😢
I am also in the same situation & find your workouts calming and doable!
This is such a sane calming workout. No constant hyperactive talking and a great controlled speed of exercises. Am really keen to follow this routine.
Glad you enjoyed it Shirley :)
I just want to thank you so much for your workouts. I'm 72 and was looking for someone that understood what the word senior meant. You are a great teacher and you have helped me so much. Thank you from the bottom of my heart.
You are so welcome Linda! Thank you for your kind words. I'm thrilled you are enjoying my workouts :)
I am 74 from palm desert California, I love to exercise, enjoy your videos and many others also. I do Pilate, yoga, tai chi. Qi gong, kettle bell, weights, stretch bands, 5000 step videos.
This is a great way to get back into strength after a grandma takes a fitness break…never a good idea. Thank you for your great cues and calm manner.
My pleasure Cathy! Happy you are getting back into working out :)
Finally a routine I like and one that is challenging enough after a long hiatus .....at 81
Yay! Great job Kathrin :)
Pace, voice modulation and letting us do our own counts at our own pace ….. perfect. Thank you!
Thanks Susan, glad you enjoyed it!
I’m 74. I LOVE these workouts, wish I had found you sooner. Thank you
You're so welcome! I'm thrilled you found me and are loving my workouts :)
Lauren, that was so good. My daughter, who is 52, is with me now said how great she feels. So double thanks.
Awesome! Hello to your lovely daughter, love that you are working out together :)
It made me hot I had to turn on the fan
Yes the exercise is just great , and her smile and attitude goes along with it , l love exercising with Lauren . Thanks
Glad you enjoy it! Thank you Gloria :)
I am so happy I found your channel! I did a salsa dance class on a cruise and was googling salsa workouts and found your 20 minute one, which has become a fave. I love this one also. As a non-athletic woman in my 50s, I consider myself somewhere in between a beginner and a senior LOL. I have never really enjoyed exercise or dance classes but I really love yours and look forward to them every day. I particularly appreciate the reminders to keep my weight in the heels to protect the knees and pull in my tummy to protect my lower back. Thank you for your gently encouraging presence and smile and for keeping it real. Working out with you is a pleasure!
Thank you so much Joanne, I really appreciate your kind comments! I'm thrilled you are enjoying my workouts and so glad you found my channel as well :)
This one is great, love the feeling of the muscle stretch ! The 20 minutes just flew by
Excellent! Glad to hear it Stacey :)
You are just what I looking for. I’m over 65 and I need all the help I can get and it’s hard for me to get out on a regular basis to do exercise! Thanks again I appreciate this so much!😊
Wonderful! Welcome to my channel, I'm happy to have you working out with me :)
This was so awesome for beginning seniors. Nothing abrupt and shows the correct form. And can be increased weight when ready.
Absolutely! So glad you think it's awesome Kathy :)
I am part of an exercise group for seniors and your videos are by far our favorites. You are so encouraging yet calming and your background is so serene. Many thanks for what you do!
You are so welcome! I'm so glad you and your group are enjoying my videos Karen :)
Hi Lauren. I started doing your workouts the third week of December. Since starting your workouts and following the Weight Watchers (WW) program, I am down 4.0 pounds. It feels so good to start the New Year with a good workout that I can stick too. Thank you for being so generous with your time and posting these workouts for all to see.
Wonderful! That’s amazing Glenda! Here’s to a great 2024 🤩
Love getting 2 for the price of 1 with compound workouts, and this one is fantastic!! Now I'm ready to finish off with some cardio!! Thanks Lauren!!! 💪👍😊!!!!!
Great plan!
Just discovered your workouts and am really enjoying them. Love the weekly lists because it's a good way to give myself some structure.
Awesome! Thank you Patty :)
Absolutely loved loved doing this one. So quick, with loads of movement packed in. Thank you. ❤
my pleasure, so glad you loved it!
Thank you Lauren ! This is my another fav clip from your channel. Love it! It's very optimal for me, rhythm, posture, relax everything!
So glad! I appreciate you working out with me :)
Perfect add on to my walk today...short and sweet! Thanks so much Lauren!!!
Great Robin! You are very welcome :)
Thank you, Lauren, for this excellent, enjoyable strength building workout video!🌻
You're so welcome! 🤩
Another great, efficient workout! Thanks so much Lauren, you're so good at what you do! Love and best from Toronto, Canada!
I appreciate that Wendy! Thank you :)
This was a new one of the many of your videos that I've used. I've loved every single one. You are calm, clear, work as many body parts as you can within the time frame. And gentle music as background. All great! Thanks so much.
Wow, thank you! I appreciate that Merlinda :)
You are so good at what you do. I'm really grateful for the workouts you offer.
I appreciate that! 🤩
Thank you, Lauren, for these videos. As much as I procrastinate about exercising, I know I need to do it and you make it so much easier for me to do with these workouts! I really appreciate you!
Nice to hear Nancy! Thanks so much :)
Great workout! Thank you so much!!!
My pleasure Cynthia!
Thank you, Lauren I want you to know that I note and appreciate the work you have done to create new moves and to be creative each time to keep it fresh. There's a reason I keep coming back!
Happy to hear it and thank you for appreciating my work to keep things fresh ;)
I loved this workout, and am a first time participant on your channel. Your moves were unique, things I've not done before. Thank you!
Wonderful! Thanks for working out with me Jeannet :)
Another beautiful workout, your calm voice and variety of exercises are so fun! 💪
Thanks! I appreciate that :)
Really enjoyed this routine..so well curated and thoughtful.
Glad you liked it!! Thanks Marg :)
I had worked out for years and one day for reasons unknown I just stopped. I decided the other day to get back into a routine but wanted something in my age group and something that I feel will be sustainable and this channel has what I want. I'm not looking to be buff anymore, just tone and fit . Thank you for posting these videos. Look forward to more workouts with you.
My pleasure Mary! I'm so glad you found my channel and that it's a good fit :)
Thank you for the great video! I love that the BGM is not crazy and loud, it was very peaceful work out, thank you❤
Glad you enjoyed it! 🤩
Your videos are so well done! I really appreciate them! Thank you!
I appreciate that Ann :)
Wonderful way to start the New Year! Thank you!
Nice job Rosemarie! Happy 2024 :)
Hi Lauren. I am lucky that I discovered your channel. I love very much these workouts 😊
Glad you love them Isabela!!
One session, and already I feel more invigorated. Thank you.
Wonderful! Thanks Jolyn :)
As I'm doing these moves I'm saying "this is fabulous!" I love the variety, always surprising my muscles, thank you again.
You're so welcome Paige! I'm thrilled to hear you think it's fabulous :)
Absolutely perfect, loved the different ways you did the weights, it was the best - more please 😊
Yay! So glad you enjoyed it Becky :)
I've been working out with you for a couple of months now. I love it! Thank you so much for being a blessing to me!
wonderful! it's my pleasure Danna. Keep up the good work :)
Loved this workout. Good full body and felt great afterward. Thank you 🥰
You're so welcome! I love that you feel great Liz :)
Perfect , magic , Thank you
Glad you like it! 🤩
This is my first workout with you. You have a calming presence and you are encouraging with your gentleness. Loved it!
Awesome! Thank you Carolyn. I appreciate it :)
Aloha Lauren,
I really enjoy all your videos. Great job!! Your 10 minute workouts are my fav. Please make more of theses videos works well with my daily schedule. Mahalo Marcy❤
Thanks Marcy! I actually just filmed a new 10 minute workout! It should post the first Monday in June :)
Love this workout .You have such a calm and sweet style. Thanks so much
So kind of you to say Merlinda, you are most welcome :)
I really enjoyed this workout! Thank you!
You're so welcome Jackie :)
Love your workouts!! Hope you create more to share with us!!
Thanks so much Linda! I have over 170 workouts, and I post a new one every Monday. Are you having trouble finding them?
Wonderful way to start a Monday! Thank you again! Awesome work out.
Woo hoo! Have a great week Geri :)
That was perfect, Lauren! Thank you so much!💕
You're so welcome! Glad it's a good workout for you :)
I feel like I’m making better progress in working toward strength now that I’ve found your channel. Thank you! I have far to go. Glad to have your videos with me!
Wonderful! I'm so glad you are enjoying my channel Paula. Keep up the great work :)
I really enjoyed this workout this morning. It's a good overall start to the day and doesn't treat seniors like they are weak and fragile. It's well organized and flows beautifully. You can tell thought and practice made it perfect. Thank you.
You're so welcome! Thank you for you kind words Evie, I appreciate it 🤩
Lauren I really love all your videos. I love the fact that you really explain the moves, your teaching method has really made me aware of doing the moves right. I’ve lost 50 lbs so far an have been doing 30 to 50 minutes of cardio, Hit, an strength training each day. I’ve changed my whole lifestyle an exercising to your videos is encouraging. Thanks
Wow Annemarie! That's amazing! You should be so proud :) I appreciate your kind words and you working out with me!
My favourite "Sunday" morning gentle routine. Thanks Lauren
Yay! Thank you Stacey, Have a great week :)
I always come back to your workouts, thank you so much for them, Lauren
You're so welcome! Happy to have you working out with me Jeana :)
Really splendid workout that I did after a 20 minute yoga routine. A nice combo, thank you Lauren.
That is a nice combo, thanks Darby!!
Thank you. A good way of finishing the day. Always so graceful and smiling
You are most welcome Catherine! Thank YOU for working out with me :)
I have been working out with you so often now, you feel like a good friend :) Thank you for yet another amazing workout, Lauren. Loved the pace, the music and the moves. See you tomorrow!
That's awesome Saumya :)
Thank you so much! I absolutely love this workout xxx ❤
Happy to hear it Virginia! You are most welcome :)
This was perfect... had a long day and was just enough. The compound moves are so great for making the most of the time. Thank you!
I'm so glad Jill! As always, you are very welcome :)
This is perfect for me. I have always been fit but have had double knee surgery and lost my fitness/ flexibility and confidence. This is the kind of workout I need.
Great! Good for you for getting back into fitness :)
Another wonderful video! Thank you!
Glad you enjoyed it! Thank you Anne :)
Loved this exercise program. Thank you!
You're so welcome Carol :) Keep up the great work!
I love this workout for a busy day. I looked at it and thought I feel tired but I could do this. Your voice was so calm and reassuring that I knew I would make it through. I thank you too for making making such beautifully crafted workouts for every occasion.
I'm so glad you did it and loved it! Thanks as always for your kind words as well :)
Thanks Lauren I loved this workout so much will be another fav like all your other fantastic workouts
So kind of you Claud! Thank you ;)
Thank you Lauren. This workout was perfect in length and hit all the muscle groups. Your workouts not only strength my body but your calm soothing voice and beautiful smile start my day off peacefully.
So nice of you to say Teri! I'm thrilled you like the workout :)
Perfect workout this morning! Was running late for work, but the compound moves makes me feel like I did a full workout. Thank you Lauren!
You're welcome Cinda! It is a full workout, just a short one ;). When you have time you should return to it and two sets!!!
Merci from Paris france 🇫🇷 ❤
Thank you so much! A perfect balance for me-not too easy and not too hard. Just getting back into a routine.
You're so welcome! Happy to hear it's a good workout for you :)
Love, love, loved it. Thank you.
I'm thrilled you love it :)
Thank you for such beautiful workouts!
Glad you like them! Thanks Claire 🤩
Thanks Lauren for this great video! These stretching exercises are so invigorating!! I truly appreciate all you do!! 😘💗🎉
You're so welcome! I'm thrilled that you like it :)
Thanks!
Thanks Jann! I really appreciate your support :)
I am just getting back into working out after many years and many injuries this is so good for me. Thank you!!
good for you!!! Thanks for working out with me :)
Thank was wonderful God bless you❤
You are so welcome 🤩
Thank you ❤❤❤
You're welcome 😊
first class of the week. I bought weights to do your classes.😊😊😊😊
Good for you Juliana! Have a great week :)
Great way to kick off the week. Thanks!
You're welcome Ruth! Glad you liked it :)
Lovely workout, Lauren. And I would make a special mention that the choice of music was very good too.
I appreciate that Martin!
Thank you from Poland🪷🧘🎄
You are very welcome Paulina :)
I just did your video for the first time and I think it’s awesome. I am developing a beginning osteoporosis exercise routine and your videos will be part of it! You make it easy to follow and your voice is so soothing. Thank you!
You are very welcome! I'm so glad you enjoyed my video. I have many more, including videos that are osteoporosis friendly :)
I appreciate the slower pace of relearning these exercises, it allows my mind and body to catch up with each other. Thank you for a great routine.
You're so welcome! I’m glad it’s a good workout for you Peggy 🤩
Hi, love your workouts. Good for different fitness levels. Thank you.
Glad to hear you love them! Thanks for working out with me :)
Good morning Lauren....feels good after a quick morning workout ..feeling fit and wonderful thru the day..tqvm for the video
Woo hoo! Have a great day Nikka :)
This video is just what I need after a cardio workout!
Great Shery!!
Excellent workout! Thank you, Lauren!
Glad you liked it!! You're welcome Karen :)
Perfect! Thank you.
You're welcome! 😍
Loved this workout, great way to start a new week. Thank you
Glad you enjoyed it Joanne :)
This was exactly what I was looking for. Thank you.
Great! You are very welcome Lori :)
Thank you! I added your workout to my morning routine - feeling great! It’s perfect for me! ❤
Wonderful! Thanks Brenda :)
That was an amazing compound workout! Especially late afternoon! Thank you 🙏🙏🙏🙌🙌🙌🩵🩵🩵
Fabulous! Thanks so much Margarete :)
Short on time this morning and this one was perfect. Thanks for always reminding us to tuck in our belly button to strengthen our core, it makes a huge difference. Thanks for all your videos. Have a great day!
You bet Lynn! It does make a huge difference and it's nice to know you are doing it correctly :) I hope you have a great day as well !!!
Thanks 🙏
You’re welcome 😊
Love the combo 💪💪💪
20 min A+ workout. Perfect for me. Thank you.
Happy to hear it Marie!
I loved this and your approach! You are awesome!!!
I appreciate that Jayne :)
Use this workout as one of my weekly routines ! Love it!
Wonderful! Thanks Maggie :)
Thank you, you are what we need, you sharing such wisdom, is profound I appreciate it ,movement is high point and be mindful of your needs ❤❤❤❤❤.
You are so welcome! I’m happy you are enjoying my workouts 🤩
Excellent routine! Love it!
Thanks so much 😊
This is the second workout of yours that I have tried. I was so pleased, I started building a playlist of your videos to help me save time. I love your positive, gentle nature. It's so refreshing and engaging. ❤😊
Great! Thanks so much Monica, I appreciate that :)