Full Body Home Workout For Seniors | 10 Minutes | The Body Coach TV

welcome to

body

coach

tv my name is joey to

body

code and this is a 10 minute

workout

designed specifically for

seniors

and i ask people to guide you through a nice gentle 10 minute

workout

to open up your joint If you feel good, energize your finger and have a wonderful and positive happy day. We will move 30 seconds in each exercise followed by a 30 second rest. You'll hear a timer, it'll beep so we can start things off nice and simple with the ride. the place for 30 seconds now actually the highest or hard knees, if you can't hear that high, just a little gentle march in the place, come on, so 30 seconds the pioneers did 10 exercises in total, each movement is different.

Starting with high knees going is a great exercise to get your heart rate up again. It's going to be harder to lift your knees higher in their port and then lower them a little easier, anyone knows how your joints are and how strong you are using your hips to lift them. lift your knees in the last few seconds, pump your arms well too, power walk three two one and relax great, now we have a 30 second break. The next exercise will be a bit of a rotation, so we'll try to touch each other if we can. our toes and you can't touch them, obviously you can touch your knee, if you can't do the knee, you can just lift your elbows and rotate from left to right, but if you can use yang to get that rotation, you touch your toes the feet if that's too extreme just show me I'm perfect nice and simple take your time you have your own pace I'm going to answer this get some movement in that left and right vertebra good good control bird movements this is all about lifting your energy improving your mood feeling good feeling

full

of energy for the day 10

minutes

a day is perfect you can do it once in the morning once we can even weather whatever you want but I recommend doing it every day let's go, let's drive, move forward, turn, turn perfect, bright, good, standing, nice and tall, the next exercise is going to be step back, so we're going to step back and have them step back with reach, so you step back and reach, obviously, I'm getting pretty far back if you want.

It'll be easier, there's a little step from the foot, so step back and stretch forward a nice, straight boot forward and pull, pull back, perfect, it's 30 seconds on that one, stretch, stretch, stretch and take a step back, just like that from the side and we. See that the faster you go, the higher you will be in a heart rate range, going at your pace, step by step and stretching, and to make a card with each step, further back and a little deeper, of course, you can do small steps if you need to do it at the end. a few seconds on this get step drink run out of water okay, now I'm going to feel great so far the next one will be nice and simple with the arms up and then let's think about the scapula or the shoulder that we are trying to open up so that the hands are straight and then from there we go up and start rotating so that the palms of our hands keep rotating, reading so at the end our palms are facing outwards, yeah, and then you do it from there, you come back and you uncurl.

You might find that you get there and you have the range, which is all you can do if it's up here, up here, start turning, turn, really, take that step and then eventually your palms are facing outwards and then the same thing. came back. relax them good, this is really going to open up that shoulder by bringing it together, it's a nice big surfer, start rotating those hands or a conical shape to turn until your palms are facing you and then repeat the same thing, we untwist them again, my hair a bit. A little bit of clicking just in the men working through that joint, it's really increasing the range of motion.

A great little move to do next is squats and I would be scared of squats. I don't expect you to understand it well. to the ground, even if you can do a little pulse on the firing squad to get your legs moving, so just slightly bend your knee with your knee; yes, bend your knee slightly, if you want to go down, you have the option of sitting down. Like I'm doing control, yeah, so down, down, up, take your time, this is about you staying strong, so having strong joints, strong muscles, keep your body moving and keep it alive, keep it awake, energize it, don't be scared, you can become strong and stay strong.

Let's move on, it says squat and stand, squat and stand if you do as many reps as you can in 30 seconds, you have another five seconds on the clock and when you realize that you get strength, you know that you strengthen our muscles that were joints. your hip socket will open up and allow you to get more range in those joints, so the next really good exercise that I'm going to do is a side punch, so basically I'm going to step to the side and punch, punch Step to the side and hit now. If you step again, the more flexibility and mobility you need, so if that's too extreme, just step, step, step and the farthest hit is so straight in front of you and your feet just go out to the side, let's go , so hit, brilliant, come on.

I only have four more exercises after these four more repetitions. Step suddenly as you deliver your direct hit. Straight hit. Easy, keep moving. They remain strong in the mind. Strong in the body. one two one two one two one two so you can increase the intensity a little bit by making it a little faster, friends of the rest. I'll keep grabbing the exit is war and there is no, I'm thirsty, so don't throw well then. exercise we're doing your arms and family this we open them and press together we squeeze back again really really think about squeezing your legs again Madden there's some of his is not in your shoulders trying to squeeze them so we squeeze back and press up and then down together, so squeeze back over your shoulder blades and then push overhead and repeat again, this could be Chad, very well today and then you'll find that soon you could have that range, but every time you push your joint through that The movement will open up and give you more reach, more strength in that range, so stretch and squeeze and press and push, so it's cool that we push above our heads, we push them fun, we push the cart towards the door, we rarely push the box.

My father's weakness in the shoulders may be a little stiff, but by doing these little movements even with the weight of the body, we have to start activating the game and you are just using the strength of your arms, that is doing something, really Okay, now I'm coming. What you have to do is basically do a sumo squat and we're going to stretch it to rotate the applications like in that sumo squat, the hands together go down and then open, okay, go down if you don't do the back squat and the legs they are tired. just do that with your hands together and squeeze your hands and squeeze again imagine there's someone with their fingertips between your shoulder blades and when you squeeze this one, a pinch, there's a point right there, all these muscles activate, this is really good for your posture. well it's going to keep your shoulders back showing a little bit of slump it's going to get you out it's going to get you out so come on let's squeeze, squeeze, squeeze, fantastic, two more exercises, next one, let's blow off some steam, now I'm great if you're a little boxer in the past do it there yeah we're going to throw some punches so to get that good position you gotta have one foot back diagonally so even right foot in front or left foot and just throw some good ones.

Straight hit now, don't expect to go for Muhammad Ali on that one, but he tries to get your heart rate up so you like the plane closer or if you like range, stretch, reach, come on, come on and don't hit. or above yeah just keep your eyes level with someone who's the same height as you you're hitting that bag in front of you you can move a little if you want you can move you can stay in place let's move come on move buddy wake up , wake up, come on, can you do this cross jab Frannie locomotive cross jab, cross jack, oh come on sure, yeah, fantastic, good boxing, good moves, what's the last one, nice and simple again, hold on these legs up, keep them strong, we need a solid foundation, right?

You're not in a deep squat, but don't expect that, but rather a bit of pulse and stretch, so pulse and stretch again. I'm bending my knee very slightly. I go down and then I get up and stretch down. This is the last exercise. Seconds, give it everything you've got and then we're done, we're done for today. Error in the wrong record Fanny is your aunt, right? Let's go down and up very close to the ground. These squats can be a very subtle rebound and stretch. bounce, stretch, well come on, go ahead, your legs might fit in there, that's good, that's good, hold these muscles up to strengthen them and keep them moving, come on, stretch, squat, press 1 great trick, thank you very much , end of time, I'll leave it. that's it, that nice simple 10 minute movement where we work our legs, our shoulders move in the joints of the spine, everything is good and hope

full

y you will feel a little energized, you will feel a little lighter , a great mystery for mysticism, hopefully.

So I hope you enjoyed it thanks for tuning in, are you posting more work to check out? You know, I know people on this channel, so come back, come back tomorrow, let's do it again 10

minutes

a day and have a beautiful day, good luck and we'll see. your morning