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14 minute Upper Body & Core Strength Workout for Beginners & Seniors | Day 22
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- เผยแพร่เมื่อ 14 ส.ค. 2024
- Welcome to day 22! If you're a beginner or senior, we will be continuing our journey on learning how you can build strength is 5 short weeks. Today we will be working our upper body and core strength for 14 minutes (plus a mini warm-up and stretching). Please ensure you warm up properly for 5 minutes first or start with a cardio workout beforehand.
You can easily work out at home to gain muscle and lose fat by lifting weights. This quick, effective and manageable strength training program is great for seniors and beginners who want to see an improvement in strength while exercising at home. Whether you are 20 or 70, this strength training program can help you to become a stronger you in a short period of time. We will work out 5 days a week, have two days off and will come back the next week with new exercises to keep you motivated. This program is suitable for seniors who are used to exercising, and beginners new to strength training. Ensure you warm up first and check in with your doctor to make sure you can start a strength training program.
If you enjoyed the workout, please hit the like button (thumbs up) and write a comment! All of your thumbs up and comments tell the TH-cam algorithms that you enjoyed the workout so that way it will get 'out there' more, and more people will be able to discover the workout. If you want to see more of these workouts, please hit the subscribe button and ensure you turn your notifications on so you see future videos from this channel (to turn notifications on, hit the bell beside the subscribe button).
Thank you so much for all of your support. Wishing you improved health,
Jules
00:00 Intro & mini warm-up
01:00 Strength exercises
14:45 Stretching
16:35 Ending words
#strengthtraining #beginnerfriendly #exerciseforseniors
Day 1: • One month to a STRONGE...
Day 2: • Strength Training Prog...
Day 3: • Quick, effective STREN...
Day 4: • How to Strength Train ...
Day 5: • Strengthening Exercise...
Day 6: • Stronger legs with onl...
Day 7: • Changing the future fr...
Day 8: • Leg Strengthening Exer...
Day 9: • Upper Body Strength Ex...
Day 10: • Getting stronger every...
Day 11: • Strength Training Exer...
Day 12: • Upper Body Toning Exer...
Day 13: • Stronger legs, chest a...
Day 14: • Strength Exercises for...
Day 15: • Improving balance and ...
Day 16: • At Home Manageable Wor...
Day 17: • Strength Training Prog...
Day 18: • At Home Upper Body Str...
Day 19: • Stronger Legs and Hips...
Day 20: • How Beginners and Seni...
Day 21: • Do this 5 week Strengt...
Day 22: • 14 minute Upper Body &...
Day 23: • Fall in love with taki...
Day 24: • Strength Exercises to ...
Day 25: • Strength Training for ...
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Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos.
Thank you Jules day 22 ! Late in the day! Always find morning better but fit it in when I can ! Blessings Jules and to all! 🙏🙏🙏🙌🙌🙌
Congrats for fitting it in!
First Cardio then this.Thank you!
Kudos to you for doing both!
So happy to have your knowledge, support and general niceness
Aw, thank you, Jane!!!
Good one!!
Your recipe for this program is simply spot on, Jules. It's one I absolutely look forward to doing, and today's a Sunday which is usually my rest day -- but I wish to keep the continuity based on when I began. Positive feedback: I do feel stronger and it's such a good feeling! Different subject: cute outfit. 😍
I am SO glad to know that you are enjoying the program enough to want to do it on your usual day off! Yay! Thank you for sharing that with me (and thanks for the compliment on the outfit).💖
Hi Jules: another great workout. Thanks for all the hard work you put into making this workout. 😅😅😅
Hi Jules I’m nearly at the end of your 5 week strength workout series and it’s really making a difference to me. Lifting my shopping out of the car boot has become no challenge at all. I’m in my early 60s with a bad back and dodgy knee but I’m now sure I can be a strong and fit old lady rather than a weak and feeble one. I shall be continuing with week 5 and may even need to invest in some heavier weights soon. I’m off on holiday in a few weeks and shall be taking my resistance band and your video with me to keep up my practise. When I’m home I plan to start your walk the weight off series so watch this space. Thank you so much for all your hard work ❤
I'm thrilled to read about the progress you're seeing, Lesley. With consistent strength training, results do happen quickly. I'm glad to read that you plan to get some heavier weights as well. After you finish this series, you can pick and choose sessions from the last two weeks, or you can do the 5 day program which I created to follow this program. I definitely look forward to reading about your progress, especially after including the interval series (walk the weight off).
doubling up.. doing day 21 and 22 today. 🤗
Okay so now I'm liking the floor. Never thought I would say that. Thanks for giving me the motivation to "get down".
Woo hoo!!! You have just made my evening by saying that!
Really like this workout. Good to feel more strong and toned!
It definitely feels good to feel strong:) Totally agree!
Good morning Jules 🌄☕🌄 What a fantastic upper body workout and I absolutely LOVE the transitions from ground to standing. Tough workout on the arms but oh my goodness, the way you teach with your heart just comes right through the screen. Thank you so much for creating. Have a fantastic day ahead 🤗
Thanks so much for the feedback about the floor to standing exercises, Mala. Also, thank you for your super kind words. 🥰🥰🥰
@@ImprovedHealth working out with you feels like personal training Jules. ❤️
Day 22, OMG, hardest one yet, going to be working on this for awhile!
Lol, you've got this:)
Jules, this was awesome. I enjoyed every minute. I have to admit that I do the exercises in the evening and then I call it a good day. See you tomorrow and thanks again.
Thanks Helga! It doesn't matter when you do cardio or strength training...the main thing is that you do it when it works for you and your schedule. Otherwise, it often doesn't get done.
Day 22✅ finally finding the push-ups easier.... getting 💪
THANK YOU 💞
Yayyyyyyy!
For me, these are great exercises. I really like the superman position. I will be repeating more often. Thank you very much Jules for the coaching.💛
Thank you for the feedback:)
@@ImprovedHealth 🙂
My third time doing this workout and it's still challenging. Even so, I enjoyed doing it and also the challenge itself. Thanks (again) Jules for this series!
I'm so glad you're here doing the strength workouts, Valerie. Over time, these will definitely get easier.
Love it Jules I feel very well.
Thanks Martha!
Hi Jules! I have some tired arms today! It was a challenge doing two sets of pushups but I love a challenge. So thank you, Jules
Since this week is a repeat week, I wanted to ensure I provided enough choices so people can choose to do 1 or 2 sets as the weeks go on. Congrats for doing two sets today, Valerie! Just do what feels right for you:)
I can't believe that I was able to do the 2 sets of push ups 💪💪 How strong are you? TOO STRONG!! 😂😂 I'm so close to day 25! THANK YOU for another GREAT workout
Of course you did two sets...you are stronger than you think:)
My arm muscles are humming after this workout. I did the 50 seconds of the plank. I'm adding the chest press and fly part. Thanks!
Congrats on adding extra exercises onto the workout! Kudos to you for the 50 sec plank.
Thank you so much! I was really tired today. I had not done my usual 45 minutes of walking. I’ll do some cardio and finish with one of your wonderful stretching routines.
We all have days when we need to take it slower, and that's okay:)
Just done this. It was good!!! My mum thought I was mad. I did a cardio workout before and she was totally bemused.
Lol, thanks for sharing that with me.
Thank you so much for this series- really enjoying it. Realised the press ups were getting easier and I managed a full one! Followed with your lovely stretch with the Vancouver view 😀
Congrats on the full one…they are tough! Glad to read that you enjoyed the stretching session, too:)
Repeating this last week for 3rd time, also repeating 5 day program, continuing to improve!
Great to read that you're seeing improvements!
Hi Jules, I've been coming in and out of these workouts for various reasons. I was able to do this one today. One thing I remembered to help me with planks - you may have covered this in one of your other videos - I was able to hold for 50 seconds because I used dumbbells to hold onto. This prevents the pressure on my wrist and thumb, which makes it very difficult for me to do planks or push ups. It's best to use the type of dumbbell that is hexagonal or octagonal, so that it doesn't try to roll away!
Thank you for creating such a nice strength training program.
Thanks so much for the tip, Kathleen! Glad to hear you are joining us when you can:)
@@ImprovedHealth Some women also used yoga blocks, but I found it easier to get my grasp around the dumbbells.
Just amazing How I have progressed Thank You
I love reading that!
2nd time doing day 22 and it's still quite challenging! But I was able to hold the plank a few seconds longer so I feel like I am progressing! Thank you Jules for another great workout!
Progress sounds great, Valerie!
Loved the workout,I like when its a little more challenging,thanks,I did 12 of the chest press and the flyes
Thanks Stacy. I'm happy to hear you like a bit of a challenge:) It's always so hard for me to figure out how challenging to make each session. I just try to give options so viewers can decide which route to go.
@@ImprovedHealth you do a wonderful job of providing options and encouragement
@@stacybates1901 Thanks so much, Stacy.
Thanks Jules for fantastic day 22. The superman was too much fun for my little grandson. Loved the double push-ups, back row ,pulsing and the plank. For me if the plank is not the last exercise to do then I can hold it for 50 seconds. I do the cardio first, I think that is why I get tired doing the plank at the end.Does it make any difference if back row is done bending more. Really loved all the exercises.Stay blessed❤
You can definitely bend over more for the back row if you'd like. I'm happy to read that you got time with your grandson and glad he gets to see a great role model:)
@@ImprovedHealth Thanks Jules. Have a great night.
Hi Jules! I really like doing the floor work first, and managed all the press-ups, but the plank was hard today! I am certainly improving though, so onward and upward! 😊
Awesome attitude, Susan! Thanks for letting me know that you are enjoying the change with floor work first on some of the days.
Great workout, Jules💪....thank you so much I think i will settle with flyes and pressups...the push ups are not happening, despite a lot of effort...thank you for your encouragement, and the plethora of options you give us....,❤️
Yay...your new w/o is just out... I'll do it tmrw, as I go in for class shortly...
Have a lovely day💮
Chest press and flies are awesome exercises and super beneficial so those will still give you great benefits.
@@ImprovedHealth Thank you for your encouragement 🙏😊
Gracias jules,!!imagínate en Argentina hoy hixo 34°🥵🥵pero lo mismo hice la rutina ,lo importante es la constancia para mantenerse saludable. Gracias por estar 💝💋🙌🇦🇷💪🥵🥵🥵🤩
34! I would love that. We're hovering around 0 C here:( Congrats for continuing to stay active (and I hope drinking lots of water!).😉
thx day 22, not able to do it all but will repeat later
Love your consistency and drive to finish the workout.
It did it!
Yay!!! So glad that you had the energy to do it after the cardio workout.💪
@@ImprovedHealth thanks 😊
I agree doing plank and push up first is great. You were naughty with 2 sets push ups, but I'm going let you off as you as too good to us lol. I feel so much stronger doing plank now although I still tremble a bit..is that normal lol
Lol, two sets but you did it:) It is very normal to tremble with the plank. As you continue to get stronger, the trembling will be less.
👏👏💪💙