DAY 2: Weight Training for Beginners, Seniors

Day 2 of our 7-Day Get Stronger in 10 minutes Challenge is weight training for beginners and seniors. Muscle mass decreases approximately 3–8% per decade after the age of 30 and this rate of decline is even higher after the age of 60. This is the first of two strength workouts this week!

While this workout can be done without weights, we encourage you to use two weights that are challenging for you, such as water bottles, cans, or dumbbells. My mom 3 pound dumbbells and I use 5 pound dumbbells. This workout can be done seated or standing with the moves modified for chair exercises.

You’ll do two rounds of five exercises in 30 second rounds with 20 seconds of rest. Do as many repetitions as you can.  

✳️ Heel Raises
✳️ Knee Up/Pull down
✳️ 90 degree arm hold with double kicks
✳️ Arnold Press
✳️ Upright Row

00:00 Introduction
01:00 Warm Up
03:34 Exercise Round 1
08:03 Exercise Round 2
11:59 Cooldown

This is one of our many beginner and senior workouts at home. If you like this video, please like and subscribe to our channel to receive more workouts. 💪🏋️‍♀️🏃‍♀️ Also, be sure to hit the bell 🔔 to be notified of new videos! This helps us help more friends around world. Thank you so much!

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.

#beginnerworkout #seniorworkout #chairexercises

[juliazhang]

I love these mom and daughter workout series. How considerate you are to create this series with your mom.

[NannyOggins]

It gives me great confidence to see mom doing these exercises. I have seen trainers in the past that push seniors too hard too quickly because they clearly don’t understand our limitations. Thank you both for this.

[ShelleeGraham]

Excellent 10 minute weight training with warm-up & cool down! 👍 Loved the BALANCE MOVES! Great job Aiko and April and Mochi!

[Lizzifer]

I've just hit 35 years old. Time to be more consistent with my health. Such a fantastic way to start, with two lovely ladies as my guide ❤

[evelynvargas]

OMGNESS!! These videos are so doable. Why didn’t I come across them before? A Hidden gem. I cheated and did Day2 on Day1! LOVE IT!!

[nancypolli]

Thanks for your workouts. I look forward to starting my morning with you.

[HMPerezChE]

Good for seniors, and safe.good job April.

[Sue]

Done and dusted thank you April and Mum

[trishwhetzel]

Great job girls. I love your mom she’s adorable.😊

[milliezavala]

Looking forward to doing this 7 day challenge. Your Mom rocks, so funny. You are awesome too.

[ElizabethMorgan-im]

I did this a couple of weeks ago and it inspired me to start one of the 30-day series. Your videos are motivating, fun, and humorous with the two of you (and MOCHI!). And the quality of the videos and choice of music are so much better than others I’ve tried to tolerate over the years. Thank you!

[mariegracebrabandt]

Thank you for our 2nd day challenge. This is a really good one, nice variety. I love that we can do so much in a short period of time. Thank you! See you tomorrow 🧸🫂

[bettymaugeri]

So far I am loving these 10 minute workouts ❤ thank you 🙏

[susiepam]

I love this. There is no excuse not to do 10 minutes of moving. I feel like a champ. I am a 70 year old grandmother who has had TKR, and breast cancer treatment this past year. So I am grateful to you for the chance to build up my strength. 💪

[cindischroeder]

Thank you. I got dewy toward the end. That's how I know this is working.😍

[RockinJohnny]

Really love you guys, am 67 with Arthritis and you have helped me so much, the workouts are very relaxing and enjoyable

[terriclinton]

I especially liked the isometric hold with the double kick!

[tanitani]

Well, I'm not actually getting here everyday but I am getting here and putting in the effort! Yeah!

[juneleach]

I absolutely love these exercises that you do - some are challenging and some relaxing. A nice mix of the two. I really need help with my balance so its doing me wonders.

[helensolomon]

I had to do day one today and I’ll do day two tomorrow, but I will get it done along with you ladies I was just behind a day wasn’t feeling good but I’ll get all seven days done❤❤ love you and your mother you give me such motivation. Thank you for all you do.