10 Minute Exercise for Seniors
Description
Vocal Characteristics
Language
EnglishVoice Age
Senior (55+)Accents
North American (US General American - GenAM) North American (US Midwest- Chicago, Great Lakes) North American (US Upper Midwest - Fargo, Minnesota)Transcript
Note: Transcripts are generated using speech recognition software and may contain errors.
Ok. Are you ready for Tuesday's cardio session? One for this level two version, it's 35 seconds of work followed by 25 seconds of rest. Let's jump straight into it in 321. Go running on the spot for 30 seconds with your arms and legs going together. It's time to get the body moving and the heart rate up halfway there. Keep it up. You're doing well. 321 and relax. Take your break. Now the next exercise is step ups. So using a small standard box, always step on your stairs, step up and down. Nice and fast. Be sure to change the stepping leg every time or every few steps. Ok? We are ready to go in 321 go. Let's get stepping up and down at a good pace for 30 seconds. Be sure to change your lead leg every so often to ensure balance halfway there. Keep it up. You're making terrific progress. 321 and relax. Take a break now and get your breath back. The next exercise is called crunches, knee to elbow with your hands behind your head, raise one knee and twist to try to touch it off the opposite elbow, alternate each time. Ok, we are ready to go in 321 go. Let's get crunching with hands on this side of your head. Try to touch your elbow off the opposite knee. Let's show them how it's done halfway there. You are almost there. 321 and relax. Take your break now, good effort. The next exercise is called punch up, punch out, simply punch both hands up and tap your toe to one side, then punch out straight with both hands and tap the other toe to that side. Ok, let's get ready to go in 321 toe with both arms punching up and then out while tapping alternate legs out to the side, keep going at a nice pace, nicely done halfway there. Keep it up. You're doing well. 321 and relax. Take your break. Now we're almost at the halfway point. The next exercise is squats. Simply squat up and down as much as you can to feel a good burn. You're doing great. Ok, let's get ready to go in 321 go. Let's go squatting up and down. Hold your hands in a cup to help with balance, squat as deep as you feel comfortable. You've got this halfway there. That's how we do it. 321 and relax. Take your break now, good work. Only five exercises left side steps is next. You are continuously stepping from side to side left and right for 30 seconds. Ok. Let's get ready to go in 321. Go work hard and get stepping left and right and a good pace over and over again. Keep it up. You're doing well halfway there. You are almost there. 321 and relax. Take your break. Now next up is leg curl and press, press your elbows up and down as seen in the illustrations and pull your hamstring up and down, changing legs each time. Let's get ready to go in 321. Go begin curling your legs left and right as if trying to touch your bum with your heel, keep pressing the elbows up and down with each curl. You are looking good halfway there. You've got this 321 and relax. Take your break now, fantastic effort so far the next exercise is push forward and out, push both hands forward and step to one side, then push both hands out to the side and press to the other side. Ok, we are getting ready to go in 321. Go push forward and then out as you step out each side, you've got this halfway there. You are almost there. 321 and relax. Take your break now. Good work. We're nearly there. The next exercise is jumping jacks jumping up and down as you raise your hands up and down. Ok, let's get ready to go in 321. Let's go jumping jacks up and down, try to get in as many as you can keep it up. You're doing well halfway there. Nicely done. 321 and relax. Take your break now, well done. Down to the last round. Take your breath. The last round is running on the spot as fast as you can. Ok, let's get ready to go in 321. Go. Maximum effort. Let's get running with your arms and legs, working, run as fast as you can and don't stop, push yourself to the limit. This has been a great workout so far. So let's finish on a high halfway there. Keep it up. You're doing well, 321 and relax. Excellent work today. Well done. Take a minute or two to catch your breath. You can be proud of your work today. Rest up and I will see you at the next workout.