hello hello
and welcome to my channel 50 something my name is Bernice
on this channel I give you fitness health and lifestyle for women over 50.
so if you're a woman over 50 and that interests you
go ahead and hit the subscribe button but don't forget to hit the notification
bell so you don't miss any time i upload and come back every
week for new videos so first we're going to warm up so i
want you to start kicking and then
move your arms forward and back kick kick kick
now bring your arms in keep kicking keep kicking keep kicking
keep kicking four more three more
two alright now bring it up warming up warming up alright now we're just gonna
lift raise your raise your leg up then your
knees into the side and stretch out
your quads four more three more
two and one now raise it up when you're on your um put your hands to your waist
raise it up tippy toes go up and bring it down
go up and bring it down go up bring it down up bring it down
up and bring it down now single single single single single now by this
time if you're doing this you probably got around
you got up you probably got up you've moved around some
so you're in good shape you've warmed up your muscles
but you never want to work cold muscles so that's why we did
a little bit of warm up and make sure that we're good before we lift
up the weights now it's going to be a half hour so i'm
going to teach you three different moves first and then
we're going to cycle through do 10 reps each and then it'll be three
sets so just follow me in what we do and by
the end of this you're going to need your
water and your heart rate is going to be elevated
we're really going to be working hard alright
so now that we've warmed up let's go and pick up our
weights you want to bend your knees and lift the weights now i have five
pound weights if you can handle um if you're starting out i suggest you do
three pounds to start out because the way we lift the weights is
methodical and slowly and it can be very heavy, but if you're
advanced if you've gotten to where five pounds may
be too light then you can go to 10 pounds but
i find out that my sweet spot is the five pounds
alright so first your feet are apart hip width
your knees are a little soft we're going to start in the front we're going to
come up slowly you don't want to bring your arms past your shoulders
and then take it down bring it up and take it down
that's two bring it up slowly take it down
that's three four
five six seven eight nine and ten very good now we're going to
take our arms to the side and do the same thing
don't come past your shoulders and that's one
two three four five
six seven eight that was eight so nine and ten you feel that it's getting
heavier don't you alright we're going to do arm curl ups
so what you want to do we're going to work
on our biceps your arms should be to your side
and we're going to bring it up slowly and take it down that's one two three four five six seven inhale through your nose blow it out
through your mouth nine and ten remember what we did before take a deep breath in the front let's go one
two three four
five six seven
eight nine and ten no not too high
and then to the side let's go one two three four five six seven eight nine ten curl ups
arms it to your side and bring it up two three four
five six seven eight nine and ten last set let's start in the
front bring it up one two three four inhale through your nose blow it
out through your mouth five six seven
eight nine and ten our arms to the side
knees are soft in one two three four
five six seven eight nine and ten and now we're going to
do our curl ups arms to your side and we're going to bring it up slowly
one two three
four five six seven
eight nine and ten all right so
for this next one we're going to squat so we're going to squat step to the side
squat and then bring it up set to the side squat and bring it up
squat and bring it up one side and bring it up
other side and bring it up squat together
squat together and that's six seven eight nine
and ten now right here we're gonna put the weights
on our thighs as we squat for ten so one two
three four five six seven eight nine and ten remember
squat squat and bring it back squat and bring it
back two squat and bring it back
three four five six seven eight nine and ten
and then right here again squat and up two
and up three and up four
and up five and up six
uh seven and up eight
and up nine end up ten
end up last time squat and up squat
and up squat and that's three squat
four squat five squat
six squat seven squat
eight squat nine squat
10 right here remember that in line with your spine two three four five six seven eight
nine and ten alright so for the next one
we're going to be working on our triceps you need to put one weight down one
dumbbell down and we're going to start with our left
alright I want you to anchor so make sure that your knees soft and
this this leg is anchored and
your back is pretty much following your spine
alright and then we're going to take this back take it back and bring it forward make
sure you're anchored back back back
working on your triceps alright I'm gonna call it eight nine and ten
alright other arm rotate your opposite leg you should be anchored
right? Your back is not rolled up or anything you're gonna take it back
and bring it in back and bring it in that's two three four five six seven eight nine
and ten alright we're going to rotate the other side make sure you're anchored ready take it back and bring it in two and then try to do it as slowly as
possible three and always the one that the side that's
not dominant it takes a little bit of work
five six seven eight
nine and ten other side make sure you're anchored two
three four five six
seven eight nine ten one more time
make sure you're anchored and here we go one two three
your back should not be moving at all just your arms
five six seven eight nine
ten last time this side you anchored let's go back one
two three four five six seven eight nine and ten alright very good now
what we're going to do now is go on the floor so get your yoga mat
and we're going to do a couple of exercises
but we're going to go through that rotation
so get your mat always bend your knees when you put your weights down
grab your mat we only need one weight we're gonna do a russian twist so your
feet are suspended right and we're gonna come to the side
so side center side center side center
side center side center side center nine center ten
center very good we'll do this again so now i need you to be
i need to do a plank but we're on your knees and we're going to bring this up and the
other side bring it up and that
that's four bring it up six seven eight nine
and ten alright back to the russian twist back to the russian twist feet are suspended one
two three four five six seven eight nine
and ten all right back to the plank back to the plank one two three four five six
seven eight nine ten
all right back to the russian twist
and this is our last one feet are suspended one
center two center three center four
center five center six center seven
center eight center 9 center 10
center last time the planks i know your heart is elevated your heart
rate is elevated last time with the planks on your knees one two three four five six seven eight nine and ten
very good lay flat on your back feet are apart your hip width
alright and we're going to start right here
we're going to push it up and bring it down
slowly push it up two push it up three push it up four push it up
five push it up six push it up seven push it up
eight push it up nine and last time
ten alright we're going to do it again but i just
want you to bridge squeeze your pelvis bring it up
and relax one more time and relax okay get your weights again we're flat on our backs we're starting in this
position and we're going to push up
and bring it down up and bring it down
that's two up and bring it up bring it down three
up and bring it down four up
bring it down five up bring it down six
up bring it down seven
eight nine and ten put your weights down
and bridge it up and hold it inhale
and blow it out.
Inhale through your nose and blow it out
yes your heart should be racing because we're elevating your heart rate we're
putting work these weights are is putting work
on our body and relax one more time and relax alright
grab your weights again make sure that you're in a good position
grab your weights back down into lying down bring your weights to your
chest and push one and inhale through your nose and blow it out
through your mouth that's two that's three
that's four that's five that's six that's seven that's eight
that's nine and that's ten alright put your weights down we're
going to stretch. Get your weights out of the way
we're going to stretch our back put your arms out and down and stretch
inhale through your nose blow it out through your mouth and stretch it out yes now i want you to round your back exhale and then bring it down bring it out round your back and exhale
you exhale on exertion and then relax last time and relax alright stretch your back again and one alright
we're gonna slowly, feet are apart and we're gonna stretch to one side feet are flexed two and one and now bring it to the
center just like you're reaching out you don't
have to come too far down you can feel it in your inner thighs and one and then to the other side and one and then feet together
arms around your ankles bring it down and hold it one more
four more three more two and one and then slowly get up
and that's it if you want my indoor walking workouts
check out these videos over here and if you want
more strength training videos check out these videos over here