Osteoporosis Exercise Videos for Women Over 50

Building Stronger Bones Together

Osteoporosis Exercise Videos

Discover safe, effective exercises designed to strengthen your bones, improve balance, and enhance your quality of life. Join me on this journey to better bone health.

Welcome to Your Bone Health Journey

Watch this 2-minute intro to get started

Building Stronger Bones Together

Osteoporosis Exercise Videos

Welcome to Your Bone Health Journey

Watch this 2-minute intro to get started

Discover safe, effective exercises designed to strengthen your bones, improve balance, and enhance your quality of life. Join me on this journey to better bone health.

Bone health exercise library

Our flagship video lessons organized by difficulty level. Each video includes a full transcript for easy reference.

10-Min Hip Mobility Workout – Unlock Tight Hips

Essential for walking mechanics and preventing falls. This 10-minute routine focuses on flexibility and loosening the hip complex.

View Transcript

0:11

hip flexibility and mobility and you may not know this but our hips are our storage center for our

raising the knee and then take that knee down to the left side hold and up again

bit further I’m sorry if Buddy’s distracting he settles down in a minute I promise you

change sides

10 Min Full Body Strength: How to Start

A perfect “Day 1” video. It introduces dumbbells and explains why muscle mass is critical for balance and posture after 50.

View Transcript

0:00
Welcome to day one of the New Year’s activation challenge. I’m so happy you’re here.

0:02
Now, there’s nothing to prepare. You don’t need to be perfect.

0:06
Just press play and meet your body where it is. We’re going to start off today

0:10
with a 10-minute full body strength training to wake up our whole body and

0:14
remind your body that it still knows how to be strong. If you can, have a few

0:19
sets of dumbbells in front of you so you can test your strength. And our first

0:23
tip for this challenge is why holding on to muscle after 50 matters for balance,

0:27
posture, and independence. You can find more details inside the challenge. Just

0:30
sign up through my website. I am so excited. Let’s get started.

Warm-Up for Joint Mobility & Injury Prevention

0:48
I’ve been waking up

0:53
different

0:56
question what’s been running through my

0:58
mind

1:01
when I see my reflection

1:04
but smile find it kind of shocking it’s

1:08
been a while

1:10
I’ve been going through it days are

1:12
flying

1:14
But now I can change my mind

1:18
cuz I

1:22
got the fire.

1:27
I

1:30
got the fire.

1:34
I got the

1:42
I got the

1:52
I was living in a movie.

1:56
People always looking through

1:58
me.

2:00
Forced to figure out who I really am.

2:05
When I see my reflection, I can’t smile

2:11
cuz it’s a while.

2:14
I’ve been going through it. Days are

2:16
flying by,

2:18
but now I can change my mind.

2:25
I got the fire.

2:30
Cuz I I got the fire.

2:38
I I got the

2:46
I got the

2:56
new life.

2:59
I think it might be time.

3:03
Tell myself I’m

3:04
feeling all right.

3:07
Maybe I will be fine.

Good Morning Hip Hinge for Hamstring & Glute Strength

3:12
Next up, we have a good morning. So,

3:14
we’re going to hinge back at the hips

3:15
and lower your chest until you feel a

3:17
stretch in the back of your thighs. Keep

3:19
your back straight. Then exhale as you

3:22
squeeze your glutes and stand tall.

3:30
kind of shocking cuz it’s been a while.

3:33
I’ve been going through it. It

3:35
made the fire.

3:38
But now I can change my mind

3:42
cuz I

3:46
got the fire.

3:53
I got the fire.

Wide Squat Press for Inner Thighs & Menopause Belly

4:12
Let’s start in a wide stance with a

4:14
dumbbell at your chest. Come down into a

4:17
squat. Then press through your heels as

4:19
you raise a dumbbell overhead. You’re

4:21
working your inner thighs and glutes on

4:23
the way down. And then your legs,

4:25
shoulders, and arms as you press up.

4:33
I’m counting on my boys.

4:36
sweetest irony is you show yours.

4:41
Nothing you can do will ever stop

4:43
me shining.

4:46
Nothing you can say will ever dim my

4:49
light.

4:52
Nothing you could do ever stop me

4:55
shining.

4:58
Nothing you can say will ever dim my

5:01
light.

Split Stance RDL for Balance & Fall Prevention (Left Side)

5:12
Next up, we have a split stance RDL. So

5:15
with your front foot forward and back

5:17
foot half a step behind, hinge back at

5:19
the hips. Then lower your dumbbell along

5:21
your leg. Then squeeze the glutes to

5:24
stand back up. Focus on keeping your

5:26
body weight in the heel. Keep going.

5:28
You’ve got this.

5:40
never ever stop me shining.

5:44
Nothing you can say will ever ever dim

5:46
my light.

5:49
Nothing you can do will ever ever stop

5:52
me shining.

5:56
Nothing you can say will ever ever dim my light.

Split Stance RDL for Balance & Fall Prevention (Right Side)

6:12
You are doing so well. Take a rest. And

6:14
next up, change sides.

6:24
Nothing will ever stop me shining.

6:29
Nothing you can say will ever dim my

6:32
light.

6:35
Nothing you can do will ever ever stop

6:38
me shining.

6:41
Nothing you can say will ever ever dim my light.

7:01
All the girls they follow you around

7:04
every day. What can I do?

Bent Over Row for Upper Back & Posture Over 50

7:12
Hinge at the hips with a flat back. Then

7:15
we’re going to exhale as we pull the

7:16
weights to the ribs, squeezing those

7:19
shoulder blades to work your upper back

7:21
and arms. Then inhale as you

7:23
lower. Keep your core held in tight,

7:26
your spine straight, and elbows close.

7:31
But I believe it’s not a dream. I’m

7:34
going to change your mind

7:37
about me. I got to make you see me

7:41
perfectly like it’s meant to be. So

7:45
desperate.

7:47
So just follow me cuz I’ve got the key.

7:52
Let’s knock our box and find out what’s

7:54
inside. It could be anything. A

7:58
good thing. So, change your mind

8:02
about me.

8:05
What you got to lose.

Lateral Raise with Rotation for Shoulder Stability

8:12
Next up, lift the dumbbell to shoulder

8:14
height. Then turn to the left and right

8:18
and down again. Keep control on the way

8:21
down. Keep your core held in tight and

8:24
avoid swinging.

8:28
If you could only see what

8:31
I see,

8:34
trying to open up your eyes,

8:39
I’m going to change

8:43
your mind

8:44
about me. I got to make you see me

8:49
perfectly like it’s meant to be

8:52
so desperately.

8:54
So just follow me

8:56
cuz I’ve got the key.

8:59
Let’s unlock what’s

9:02
inside it. Could be anything good.

9:07
So change your mind

9:10
about.

Overhead Tricep Extension for Arm Definition After 50

9:11
Next up, bend your elbows to lower the

9:14
dumbbell behind your head. Then press it

9:16
back up. Keep your elbows steady and

9:19
your movement smooth. And you’re going

9:21
to keep your arms close to your ears.

9:34
I’m going to change your mind

9:37
about me. I got to make you see

9:42
like it’s meant to be.

9:56
It could be anything. a good thing.

10:00
Change your mind

10:02
about me.

10:05
What you got to lose?

10:08
I’m going to change.

How to Track Progress & VitaliT App for Midlife Women

10:12
You are amazing. Let me know in the

10:14
comments below that you got it done. And

10:16
that’s a great way for you to track your

10:18
progress to see your name in there every

10:20
day so you know you’re showing up for

10:23
yourself. If you still have some more

10:24
energy, go back and do that exact

10:27
workout again. That’ll give you two sets

10:29
of 10 minutes for a full 20 minute

10:31
workout. And if you’re ready to take

10:34
your fitness to the next level, you’re

10:36
going to love the Vitality app, the app

10:38
that I created just for you for midlife

10:41
women. And it’s the same exercise

10:43
prescription as we’re using here in the

10:45
28 day challenge, which is three

10:47
strength trainings a week, two cardio,

10:49
balance, mobility, and stretching. and

10:52
it’s more robust. So, there’s longer

10:54
workouts, more specific workouts, lots

10:57
of challenges, challenges for all

10:59
different fitness levels, plus meal

11:01
plans, face yoga, brain training,

11:03
Pilates, and tapping, which is our new

11:06
feature. So, you have the option of

11:08
doing a 14-day free trial. No risk to

11:11
you at all. So, you’re invited. I would

11:13
love for you to join me there. Thank you

11:15
so much for working out with me today

11:17
and I’ll see you

Fix Your Balance in 8 Minutes a Day

Focuses on reaction time and coordination. These science-backed moves are the first step in fall prevention.

View Transcript

0:00
did you know that falls are the leading cause of injury in older women and did you also know that there’s something you can do about it right now because these science-backed balance exercises can significantly reduce your risk of fall by enhancing our stability our coordination and our response time

0:18
so get ready and join me in doing eight balance exercises that will really help I am so excited let’s get started

Eye Tracking Exercise for Coordination

0:27
to begin stagger your left foot in front of the right with enough space in between your feet to give you stability

0:31
then bring your finger to your eye level and follow your finger with your eyes up down left and right

0:38
and the key here is to not move your head so once you’ve seen me do the exercise just focus on your finger and you’re only using your eyes

0:49
and if this is easy for you try the advanced exercise on the right and the only difference is that you’re going to put your left foot in front of the right and your feet will be touching

1:00
it’s a lot more challenging than it looks so do the very best you can

1:12
great job next up we’re going to change legs and this time move your head as your eyes follow your finger

1:17
you can take your legs a little wider if that was challenging and if it was easy for you bring your feet close together

Increase Balance and Flexibility For Women Over 50

2:14
okay next up place your hands on your hips and extend your left toe to the front and rotate inwards as you circle

2:21
you can use the wall to help you with your balance and if you do practice taking your hand on and off the wall so you can challenge yourself

2:29
great job you are doing such a great job take a rest and next up we’re going to change to the right leg

Best Exercise to Increase Mobility For Women Over 50

4:12
next step hinge at the hips and gently lean forward as you bring your left leg to the front side and back

4:20
now this may be a little challenging so use the wall for assistance so you can gain your balance

4:24
and remember practice taking your hand on and off the wall because you need to challenge yourself

4:30
and the goal here is to focus on one spot on the floor to help you keep your balance

4:45
you are on fire and do not worry about how many times you stumble and fall

4:50
this is what we’re here for we’re here to practice our balance and get better

5:15
so next up we’re going to change legs use the wall if you need and keep going

Core Strength Exercise For Women Over 50

6:12
okay next up we’re going to draw the figure eight with our toe

6:16
so take your arms out wide and do the best you can

6:18
you can always use the wall to help you with your balance

6:22
and what we’re doing is challenging our coordination by trying to be really precise with the figure eight

6:27
so that’s helping our motor skills our muscle strength and our ability to maintain our balance keep going

Best Exercise to Develop Mind-Body Connection

7:13
you have done such a great job we’re up to our last exercise and we’re going to change legs

7:18
but please don’t worry about losing your balance and do not worry if your feet can’t work out how to draw a figure eight

7:25
because that was me at the end keep going you’ve got this

8:15
you are amazing let me know in the comments below if you think you benefited from that workout

8:22
and if you did I’d love it if you could like the video and subscribe to Fabulous 50s so I can help encourage you on your fitness journey

8:30
thank you so much for working out with me today and I’ll see you tomorrow

30-Minute Beginner Full Body Strength

Uses light weights to target core, glutes, and legs. It features joint-friendly squats that train you for “real life” strength.

View Transcript

0:00
Join me for a 30 minute full body workout. We have three sets of seven exercises. Each exercise is 45 seconds on with a 15-second rest. And we’re targeting the core, biceps, glutes, legs, and chest.

0:10
And I recommend that you have a couple of different dumbbell sizes in front of you so that you can challenge yourself to go a little bit more than you think you can.

0:20
This workout is challenging, but it’s very doable. And if you enjoy doing free workouts created just for you, please remember to subscribe and like this video.

0:30
Are you ready? I am so excited. Let’s get started.

Joint-Friendly Warm-Up for Injury Prevention & Mobility

0:42
[Music]

0:59
No, I’m wireless. Break up the silence. Be loud. Be bold. Don’t fight it.

1:06
So bright. What a view. Reinvent deceit.

1:15
Don’t need no format. Take it down and bring it back. When the beat comes in, you’ll be feeling it.

1:24
No copy. Don’t need no format. Take it down and bring it back. And the beat comes and you’ll be feeling it.

1:28
All eyes on me. I shine with everything I do. All eyes on me. Yeah, I’ll do me and you do you.

1:38
All eyes on me. I shine with everything I do. All eyes on me. Yeah, I’ll do me and you do you.

2:04
All eyes on me.

2:09
My presence feel you won’t believe it.

2:13
So never lose… (music continues)

2:18
I move, they move, we move.

2:22
No copy, don’t need no format. Take it down and bring it back.

3:12
All eyes on me.

3:17
My presence feel it.

Overhead Press + March for Shoulder Strength & Fall Prevention

3:22
First up, lift the weight overhead, engage your core, and start a high march.

3:30
You’re going to keep your ribs pulled in and your spine tall by working the shoulders and arms plus the deep core muscles while improving balance and coordination.

3:39
You can walk around the room and make sure to keep your arm close to your ear and choose a weight that’s comfortable to hold up because if it’s too heavy, it’ll put you out of balance.

3:55
one. I’ve come so far. I know I’m so much better.

4:08
I could feel it in my bones…

Hammer Curls for Arm Toning & Functional Strength

4:26
Next up, we’re working the biceps. Hold your weights, palms facing in, and curl them towards your shoulders.

4:33
Keep your elbows close to your body and control the movement on the way down.

4:41
When I think about what it took from me, I know that I am so much better.

5:05
Better off.

Dumbbell Lunges for Leg Stability & Knee Protection

5:25
Next up, step one foot back and lower into a lunge, holding your dumbbells by your side.

5:31
Then press through the heel of your front foot as you rise. This protects your knees and activates your glutes.

5:38
You’re working quads, hamstrings, glutes, core, and balance.

5:46
You are doing such a great job.

6:01
When I look at what I’ve done…

Beginner Deadlift for Back Health & Bone Density

6:24
Next up, hold the dumbbell vertically in front of you. Lower down by hinging at the hips.

6:31
Keep your chest lifted and your back straight. Tap the floor, then press through the heels to rise.

6:40
This is a joint-friendly movement to strengthen legs and glutes and support real-life strength.

7:24
Next up…

Modified Floor Press for Upper Body Strength

7:26
Lie on your back with knees raised and weights in hand. Press up with control.

7:31
This strengthens chest, shoulders, and triceps while keeping your body supported.

7:40
Make sure your back is flat and core engaged.

8:28
Next up…

Kneeling Row for Posture & Upper Back Strength

8:28
Kneel tall with your back flat and row one arm at a time.

8:35
You’re working back, shoulders, and arms while keeping hips steady and core strong.

8:42
This builds posture, stability, and upper body strength.

8:50
Let’s go.

Seated Russian Twist for Core Stability

9:25
This is our last exercise in round one. Sit tall, engage your core, and rotate side to side.

9:32
Tap the floor with control. You’re working obliques and deep core muscles.

9:42
If you have osteoporosis, drop the weights and move slowly.

10:26
You are doing so well. Take a rest and drink water.

Round 2

10:31
Get ready for round two.

10:34
[Music continues]

Round 3

17:25
You are on fire. We’re almost there. Take a rest and give this last set everything you’ve got.

24:25
You did it. Well done.

Essential Recovery Stretches

24:29
Stay lying on your back and begin a gentle stretch.

24:54
Bring your right knee over the left and pull the opposite knee to your chest.

25:08
Change sides.

25:27
Lower legs to the floor and twist gently side to side.

26:46
Combined quad and hamstring stretch.

27:29
We got that done. Thank your body for the movement.

28:17
You are amazing. Congratulations.

28:31
If you’d like to continue, try a cardio or ab workout next.

28:50
Thank you so much for working out with me today and I’ll see you.

Osteoporosis Exercise: 7-Minute Easy Jump

Introduces “bone loading” through gentle jump training. This mechanical stress signals your body to increase bone density.

View Transcript

0:00
Welcome to your osteoporosis jump workout. This workout is based on research showing that doing 50 jumps a day, three times a week, can strengthen bone growth, improve hips and spine strength, and reduce fracture risk.

0:13
Hi, I’m Shelly and welcome to Fabulous50s.

0:16
I’ve recently discovered I have osteoporosis, so I created this workout for myself and anyone who wants to build stronger bones and maintain bone health.

Why 50 Jumps Build Stronger Bones

0:27
The workout is broken into five exercises. Each exercise is done 10 times, with a warm-up and cool-down included.

0:34
What we’re doing is creating osteoblasts—bone-building cells.

0:40
Think of the impact of jumping as a “blast” that stimulates new bone growth.

0:46
The opposite are osteoclasts, which break down bone tissue. We want more blasts and fewer clasts.

1:04
I am so excited. Let’s get started.

1:13
[Music]
1:22
[Applause]
1:23
[Music]

Warm-Up for Safe Osteoporosis Exercise

1:36
[Music continues warm-up]

Heel Drops for Hip & Spine Strength

2:29
First exercise: heel drops.

2:32
Lift onto your toes, then drop your heels down with control.

2:36
This downward impact signals your bones to strengthen.

2:41
Option: raise your arms overhead for balance or use a chair for support.

2:55
[Music]

Vertical Jumps for Bone Density

3:20
Next: vertical jumps.

3:23
Push through heels to toes, then power into a jump.

3:28
Land softly with bent knees to absorb impact safely.

3:32
Beginner option: keep toes on the ground.

3:42
Let’s do 10.

3:46
Hey, come on!

Lateral Hops for Balance After 50

4:04
Next: lateral hops.

4:06
Hands on hips, engage core, jump left then right.

4:12
This improves hip stability and balance.

4:21
You’re doing such a great job.

Single-Leg Hops for Fall Prevention

4:37
Next: single-leg hops.

4:39
Take it slow if you’re new. Use a chair for support if needed.

4:46
Hopping helps build bone strength and improves balance to reduce fall risk.

4:52
We’ll do two singles, then four sets of doubles. Let’s go.

Power Jumps for Maximum Bone Impact

5:23
Final set: 10 explosive power jumps.

5:26
Use your arms to help drive the jump.

5:30
Inhale as you squat, exhale as you jump.

5:36
Listen to your body and modify if needed.

6:07
[Music]

Cool Down Stretches for Flexibility & Balance

6:24
Walking hamstring stretch.

6:28
Hinge at the hips, reach toward the floor, and keep legs straight.

6:34
Continue walking if space allows.

6:48
[Music]

6:55
Quad stretch: hold your foot and gently stretch the front of your thigh.

7:03
Use a wall for support if needed.

7:09
Switch sides.

7:25
Knee-to-chest stretch for hip flexors.

7:46
Breathe deeply and relax into the stretch.

7:55
Thank your body for the movement. You are protecting your future strength.

8:07
[Music continues]

Next Steps: Strength Training for Osteoporosis

8:28
You are amazing. Let me know how you felt after this workout.

8:37
If you have osteoporosis or want to prevent it, strength training is the next step.

8:44
You can try a short strength workout or a full-body routine.

8:52
For best results: combine strength training, jumping, stretching, and balance work.

9:05
Thank you for working out with me today. I’ll see you next time.

20-Minute Strength Training at Home

Includes movements like the “Bird Dog,” which is highly recommended for spine health and building bone in the back.

View Transcript

0:00
We have a quick 20-minute full body strength routine designed to build muscle.

0:04
We have eight exercises: 45 seconds on with a 15-second rest.

0:09
Exercises 1 and 8 are no-weight movements designed for warm-up and recovery.

0:16
The final exercise is a bird dog to support posture, back strength, and mobility.

0:24
Grab your dumbbells—use a few sizes if possible so you can increase resistance when needed.

0:31
Like the video and subscribe to Fabulous50s. I am so excited. Let’s get started.

Warm-Up Movements for Joint Health & Mobility After 50

0:39
[Music – warm-up]

Sumo Squat Pulses for Inner Thigh & Glute Strength

2:27
Next up: sumo squat pulses.

2:31
Step wide, toes turned out, and lower into a squat.

2:33
Pulse for a count of four: 1, 2, 3, 4.

2:38
Drive through your heels to stand and squeeze your glutes.

2:44
[Music continues]

Weighted Sumo Squats for Lower Body Power & Bone Health

3:33
Next: weighted sumo squats.

3:35
Hold the dumbbell at your chest, feet wide, toes turned out.

3:40
Lower into a squat, then press through heels to stand and squeeze glutes.

3:45
Engage inner thighs, glutes, quads, and core.

Dumbbell Curl to Press for Full Body Functional Strength

4:37
Next up: curl to press.

4:40
Hold dumbbells at your sides, palms facing in.

4:43
Curl to shoulders, then press overhead until arms are straight.

4:50
This works biceps, shoulders, and core.

W-Shape External Rotation for Shoulder Health & Posture

5:41
Next: W-shape external rotation.

5:44
Elbows tucked into ribs, rotate dumbbells outward into a W shape.

5:49
Squeeze shoulder blades, then return with control.

5:53
Focus: rotator cuff, rear delts, shoulder stability.

Front Raise for Shoulder Strength & Daily Function

6:45
Next: front raises.

6:47
Start with weights slightly behind hips, palms facing up.

6:49
Lift to shoulder height, pause, then lower with control.

6:52
Works front delts, upper chest, biceps, and back support.

Zottman Curls for Biceps & Forearm Strength

7:49
Next: Zottman curls.

7:51
Curl up with palms facing forward.

7:55
At the top, rotate palms down and lower slowly.

7:58
Up: biceps. Down: forearms.

Bent-Over Rear Delt Flyes for Upper Back & Posture

8:52
Next: rear delt flyes.

8:55
Hinge at hips, keep back flat, core braced.

8:57
Lift arms out to the sides, squeeze rear delts, then lower.

9:03
Focus: upper back and shoulder posture muscles.

Bird Dog for Core Stability & Spinal Health After 50

9:56
Next: bird dog.

9:58
Hands under shoulders, knees under hips.

10:03
Extend opposite arm and leg, pause, then switch sides.

10:11
Strengthens core, glutes, and spinal stability.

Water Break & Recovery for Women Over 50

11:00
You are halfway through. Take a water break and rest.

11:04
One round to go—great work so far.

Round 2: Repeat Strength Circuit

11:35
[Music – Round 2 begins]

Cool Down & Stretching for Recovery After 50

19:44
Great job completing the workout.

19:46
Now we move into a gentle cool down.

19:48
Take this time to thank your body for the movement.

20:06
You are strong, capable, and improving every time you show up.

21:52
You are amazing. Well done.

21:55
If you enjoyed this workout, let me know in the comments: “I feel strong!”

22:08
If you still have energy, try a cardio or stretching workout next.

22:15
Thank you for working out with me today. I’ll see you next time.

9-Minute Balance & Stability Workout

A fantastic mid-level routine to strengthen your ankles and core, directly translating to better stability and fall prevention.

View Transcript

0:00
If you’re looking for the best exercises for healthy aging improved stability and Stellar

0:05
balance you are in the right place hi I’m Shelly and I’m here with you as we do nine

0:11
exercises for 45 seconds on with a 15-second rest I am so excited let’s get started.

knee Raises for Better Balance
0:21
We’re going to start off gently by raising your knee as you engage your core muscles

0:25
to stabilize your body and as we move through the workout we’re going to add in different

0:30
movements to really challenge our Mind Body Connection and this isn’t a hard workout

0:35
physically but you’re going to be using your full focus and that’s the key you’ve got this.

1:08
Next up stabilize on your right leg bend your left leg slightly and touch your toe

1:13
to the floor and then rotate your left knee to the side and back again use the wall to

1:20
help you with your balance if you need and if you do take your hand on and off as you can to

Knee rotation For Balance (L)
1:26
practice

2:08
Great job next up we’re going to change sides and if you experience stiffness in

2:13
your hips you might find this challenging but do the best you can and only rotate

2:18
as far as you can we’re here to improve and that takes practice you’ve got this.

Knee Rotation for balance (R)
3:08
You’re going to love the challenge of this next exercise so take your arms

3:12
out wide for balance bend your left knee so your toe is just touching the

3:16
floor and look from side to side take it at your own pace and really focus.

Balance head turn (L)
4:08
Take a rest we’re going to change sides next and the goal of this balance workout is not just about

4:13
the physical we’re also training the brain we’re teaching our brain to communicate with the muscles

4:19
to maintain an equilibrium and that means stay upright but as you practice you’re going to wobble

Balance head turn (R)
4:26
and as you wobble we’re learning to self-correct so this is the training it’s just so good.

5:08
Next up place your left foot in front of the right and feel your Center as you engage your core now

5:14
take your arms out wide and slowly rotate your torso from side to side and if this is challenging

5:21
look at the photo and bring your right foot to the middle side of your left foot for better balance.

Torso twist Balance (L)
6:08
Next up change sides and imagine how much improvement you’re going to have when you

6:13
practice this often you’ll notice that you react more swiftly and you’ll self adjust

6:18
when you trip or fall you watch that’s what’s going to happen.

Torso twist Balance (R)
7:08
Next up we’re going to do three things at once bring your left foot in front of the

7:12
right stabilize at your core and sway your arms in a paddle motion and then from there

7:18
slowly turn your head from side to side so here’s the thing start with your feet in

One leg balance Paddle arm (L)
7:23
position then add in the arms and only if you feel able add in the head turn.

8:08
We’ve just got one more side to go but you are on fire you’ve done your brain training

8:13
for today and you’ve actively participated in your plan for a future healthy you if you

8:19
wobbled all over the place great now you’ve got a starting point and it’s not about getting it

8:25
right it’s about doing a little bit better today than you did yesterday keep going we’re almost

One leg balance Paddle arm (R)
8:31
there

10-Minute TIGHT HIPS Stretch

A deeper stretch routine to counteract the stiffness that often leads to a “shuffling” gait, which is a major fall risk.

View Transcript

0:00
if you’re someone who sits a lot this

0:03
hip mobility workout is just for you

0:05
we’re going to take our hips through

0:07
eight

0:08
exercises 50 seconds on with a 10c reset

0:12
it’s going to make so much difference

0:14
you’re going to feel amazing I’m so

0:16
excited let’s get

Butterfly Stretch for Hip Flexibility
0:19
started take your knees wide and join

0:23
your heels together we’re going into a

0:25
butterfly stretch and just get yourself

0:30
ready and feel comfortable and then

0:32
inhale and as you exhale we’re going to

0:34
lean

0:40
forward continue breathing and on each

0:44
exhale see if you can lean a little bit

0:46
further

0:48
[Music]

0:53
forward across the

0:56
line it’s a heavenly

1:01
Embrace

1:04
Embrace

1:05
[Music]

Seated Knee Rotations for Joint Mobility
1:13
ice set yourself up so that both knees

1:16
are at a 90°

1:19
angle hands on the back giving you

1:23
support and then we’re going to rotate

1:25
our knees from side to side and both

1:30
knees will touch the

1:32
mat if that’s not doable for you don’t

1:36
worry about it go as far as you can and

1:40
train your hips to work because if we’re

1:45
sitting down all day long they’re not

1:47
going to work properly they’re going to

1:50
get

1:51
lazy and that’s why we do hip workouts

1:54
and Mobility training so that we can

1:57
undo all of that damage

2:00
take it

2:02
slow and

2:09
breathe great

2:11
[Music]

Hip Flexor Stretch for Tension Relief
2:13
job bring yourself to your

2:17
knees and then we’re going to move

2:20
forward into a Hip Flex

2:23
stretch and you’re going to feel it all

2:26
the way down here and then again we’re

2:29
going to inhale and on the exhale we’re

2:31
going to go a little bit

2:33
further so exhale and go further into

2:37
that

2:44
stretch you can put your hands down here

2:47
and just keep stretching breathe into

2:52
it and come

2:55
up and then we’re going to go down again

3:01
[Music]

3:09
slowly slowly come up and change

3:14
[Music]

3:18
knees okay shoulders back take a big

Figure 4 Stretch for Deep Hip Opening
3:22
deep breath in and we’re going to Exhale

3:24
and move

3:26
[Music]

3:28
forward feel that beautiful

3:31
[Music]

3:33
stretch

3:34
inhale and exhale try and go a little

3:37
bit

3:39
further and sit into that

3:44
[Music]

3:48
stretch we’ll come up we’re going to do

3:51
it again big deep breath in and on the

3:55
exhale stretch

4:00
[Music]

4:06
[Music]

4:10
slowly come

4:12
[Music]

4:20
up take your left heel and put it on

4:25
your right

4:26
knee and then we’re going to inhale and

4:29
on the the exhale we’re going to come

4:37
forward keep this knee

4:40
down don’t let it raise up too

4:49
far and you can hold your toe for a bit

4:52
of an extra stretch

4:54
[Music]

5:11
[Music]

5:12
get ready to change sides and usually

5:15
one side is going to be more stiff than

5:17
the other so for me it’s this side okay

5:21
so we’re going to take a big deep breath

5:24
in and then we’re going to Exhale and

5:27
come down

5:29
and if you’re struggling with this other

5:31
side you can put your foot here and do

5:35
this as you’re stretch keep your knee

5:39
down hold your

5:43
foot or do it this

5:55
way breathe into it

6:02
[Music]

Internal Rotation Exercise for Hip Strength
6:20
okay we’ve got 90° knees again this time

6:23
the goal is to raise this foot so we’re

6:26
going to draw the knee into the hip

6:30
rotate it and then lift we’re going to

6:33
hold for 10

6:36
seconds if you can if you can’t drop it

6:40
try and then slowly

6:44
down we’re going to again bring your

6:47
knee in rotate and lift if this is

6:52
challenging for you you can come down

6:55
onto your elbow and

6:57
lift but the goal isn’t to get your foot

7:01
high it’s to do the

7:05
movement

7:06
hold and

7:09
down okay change

7:19
sides okay draw your knee in and raise

7:23
we’re internally rotating and we’re

7:26
raising the foot we’re going to hold

7:32
and slowly

7:35
drop again raise rotate raise you’re

7:39
going to feel it in your hips

7:44
here feel

7:46
that and think about what your body’s

7:49
doing okay slowly

7:52
drop again if it’s challenging come down

7:56
and then

7:57
raise and hold

8:03
keep

8:09
holding well done slowly

Glute Bridge for Hip Stability
8:13
down okay the next exercise is a glute

8:17
bridge and we’re going to lie on our

8:20
back but the thing with the glute bridge

8:23
is to squeeze your glutes slightly

8:25
pigeon toe your feet and push your hips

8:29
through the hips up squeeze and on the

8:32
down we’re going to continue

8:36
squeezing this can be very

8:39
challenging

8:41
usually when we

8:43
raise we let go when we drop so I want

8:46
you to squeeze your glutes as you’re

8:47
coming down and feel that

8:52
difference we’re going to raise to a

8:54
tabletop

8:55
position hold and then squeeze and come

9:03
down one

9:05
more

9:07
squeeze and

9:14
down bring your knees into your

Supine Twist for Hip & Lower Back Release
9:19
chest arms out wide and bring both knees

9:23
together to touch the floor and swap

9:26
sides

9:29
heavly

9:31
Embrace Embrace

9:35
Embrace so Heavenly

9:39
Embrace Embrace

9:43
Embrace

9:46
Heavenly Embrace

9:51
Embrace kiss me in

9:55
the me feel alive

10:02
hor reach

10:05
[Music]

10:09
the Well Done have your knees bring them

Cool Down Stretches & Final Tips
10:13
into your

10:14
chest and then flex your

10:17
feet back and

10:19
forth and our ankles are really

10:22
important too so make sure that you give

10:25
them some

10:27
love do so circular motions with your

10:31
ankles and then the other

10:35
way and then back and

10:45
forth you are amazing well done let me

10:49
know in the comments which of those

10:51
exercises was most challenging for you

10:54
and if you do this a couple of times a

10:56
week I promise you it will make a

10:58
difference

10:59
if you’d like to continue stretching

11:01
choose this workout here and if you’re

11:04
just getting started do this workout

11:06
next thank you so much for stretching

11:08
with me today and I’ll see you tomorrow

#1 HIIT Workout to Reverse Aging

Features a specific “Heel Drop” move that helps build bone and explosive chair jumps to maintain lower-body power.

View Transcript

0:00
Get ready for a full body fat burning

0:02
hit workout. We have 10 exercises, 40

0:05
seconds on with a 20 second rest. And

0:08
during the 40 seconds, I want you to go

0:10
hard. Give it everything you’ve got

0:12
because we’ve got fat burning and cardio

0:14
health. And this is what we need. We

0:17
need to increase our level of fitness as

0:19
we’re getting older. And the way that we

0:21
do that is through these HIT trainings.

0:24
I am so excited. Let’s get started.

0:26
You’re going to need a chair for this

0:28
workout. So, grab one now and start

0:30
walking to warm up. And if you’ve been

0:33
thinking, “It is time. It’s time for me.

VitaliT: All-in-One Brain, Body & Longevity App for Women Over 50
0:36
It’s time for me to take care of my

0:37
health and to age well,” you are going

0:40
to love the Vitality app. It’s created

0:42
just for you. It’s built for women in

0:45
midlife with sciencebacked workouts,

0:47
meal plans, brain training, meditations,

0:49
and every element is fully customizable.

0:52
And it’s been created by me for you, not

0:55
by AI, and not for the majority. It’s

0:58
designed to help you feel strong,

1:00
vibrant, and full of life. [music] And

1:02
it’s not going to make you feel too old

1:04
and not enough. So, click the link below

1:07
and join me for a free 7-day trial. Now,

Chair Toe Taps for Balance & Coordination After 50
1:10
let’s start working. To begin, we’re

1:12
going to stand straight, hands on hips,

1:14
and tap the chair with your toe. This

1:16
move fires up your balance,

1:18
coordination, and it strengthens your

1:20
legs and core.

1:24
Always

1:37
I remember [music] your mattress and how

1:40
you turn my completely into such a mess

1:45
so easily.

1:50
And it really came as no

1:51
[music and singing] surprise.

Overhead Press for Leg Strength & Functional Mobility
1:55
Next up, engage your core. Then press

1:57
through your feet as you lift your arms

1:59
overhead. We’re strengthening the legs,

2:01
the glutes, the calves. Plus, we’re

2:03
working on balance and coordination. And

2:05
make sure to reach as high as you can

2:08
because you’re practicing a movement

2:09
that you’re going to use for the rest of

2:11
your life.

2:15
[music] Heat. Heat. Heat.

2:26
No way.

2:28
Someone knows what you say.

2:32
Heat. Heat. Heat. [music]

2:43
[music]

2:47
If I

2:50
[music]

2:54
only

Seated Core Twist for Belly Fat & Oblique Strength
2:56
Next up, we’re going to use the chair to

2:58
sit but not rest. [music] Bring your

3:00
elbows out wide, then engage your core

3:02
as you lift your right knee to meet your

3:04
left elbow and alternate. You’re

3:06
strengthening your core muscles and

3:08
burning belly fat. You’ve got 40

3:10
seconds. Let’s go.

3:26
so easily.

3:30
And it really came as no [music]

3:31
surprise.

3:33
It looked me uncomfortable. Every time

3:35
that I came close to making blue, I

3:40
froze.

3:43
I always [music] do that. I know it.

3:49
If I could only be some kind of boy.

High Knee Raises for Cardio Health & Fat Burning
3:56
Next up, hold the back of your chair for

3:58
stability and bring your knee as high as

4:00
you can. [music] This exercise is fun,

4:02
so there’s no excuses. And you’re

4:04
working your abs and legs while you pump

4:06
your body full of blood and oxygen. And

4:09
remember, this is a HIT workout, so give

4:11
it everything you’ve got.

4:21
[music]

4:23
Heat. Heat.

4:34
[music]

4:39
[music]

4:41
some kind of

4:54
[music]

Crossbody Knee Lifts for Core Stability After 50
4:56
Next up, we’re doing a similar move, but

4:58
this time we’re bringing the knee across

5:00
the body to focus on the obliques, the

5:02
side abs. So keep your core engaged

5:05
[music] and aim to bring your knee to

5:07
touch your arm. You are doing such a

5:09
great job. Keep going.

5:13
You talk a big talk but got nothing to

5:17
say. You hold your head but your morals

5:20
fade. I know you feel cool but your

5:23
bubble will break. [music] Oh well.

5:27
Oh well. You

5:30
can walk in tomorrow

5:35
and every fool

5:38
will try to be like you.

5:42
But I’m not going to sell my soul just

5:46
to be someone you want to know. Who you

5:50
like is out of my control.

Side Step Squats for Hip & Glute Strength
5:56
Next up, hold onto the back of the chair

5:58
and lower into a squat and step from

6:00
side to side. You’re going to feel this

6:03
in your thighs, glutes, and hips as you

6:05
build strength in your lower body.

6:13
You say you don’t judge [music] and your

6:15
friends agree. They see you, fool, you

6:18
don’t see what I see. A narcissistic

6:21
[music]

6:22
personality.

6:24
So well

6:26
you think the world is yours.

6:29
You think it’s spend for you.

6:33
You think you deserve more

6:37
than every other fool. [music]

6:42
You

6:44
can walk into a room.

6:49
and every [music] fool

6:51
will try to be like you. [music]

Tricep Dips for Arm Toning & Upper Body Strength
6:56
Next up, we have a tricep dip to target

6:59
those bat wings. This exercise is

7:01
golden, so persevere and get it done.

7:04
And if your wrists are not strong right

7:06
now, you can do the modified option on

7:08
the right, which is the precursor to

7:10
doing this full tricep dip.

7:17
my soul just to be someone you want to

7:20
know. Who you like is out of my control.

7:25
I’m okay being me.

7:30
I got to change myself just to make you

7:34
better some

7:37
be. [music]

7:40
I’m okay be okay. I’m okay.

7:50
[music]

Explosive Chair Jumps for Bone Health & Power
7:53
Next up, from your chair, lift your

7:55
knees and feet off the ground. Then rise

7:58
up with a powerful jump, reaching your

8:00
arms overhead. This exercise trains the

8:02
lower body power, which is something we

8:04
lose really quickly as we age. Plus, it

8:07
strengthens our bones, our muscles, and

8:09
our balance. [music] So, explosive moves

8:11
like this really help keep our bodies

8:13
young.

8:25
You told me there’d be better [music]

8:27
days

8:29
and nothing that can pull us under.

8:33
You want [music] to take the pain away,

8:37
but know that I was born as a fight. We

8:41
fade. [singing] We fade. But we’re

8:43
better than that. We’re better [music]

8:45
than that.

8:48
I know. You know, [music] so are we

8:51
holding on? Holding.

Calf Raises & Heel Drops for Osteoporosis Prevention
8:55
Next up, rise onto your toes and squeeze

8:57
your calves for a count of four. Then

9:00
drop your heels to the floor. The lift

9:02
and squeeze strengthens the calves and

9:05
the heel drop creates osteoblasts

9:07
helping you to build bone and protect

9:09
against osteoporosis.

9:14
I hope that we could work [music] it out

9:19
for you. Don’t shed a tear or two.

9:27
There are other ways and [music] all the

9:29
reasons

9:31
but only one that cuts to pieces.

9:35
So why we [music] trying to hide from

9:36
trust?

9:38
We could we could just leave

9:42
[music]

9:43
with f. But we’re better than that and

9:46
we’re better than that. [music]

9:50
I know

Cool Down Stretch & Recovery for Women Over 50
9:52
you have done so well. We’re going to

9:54
spend the next minute [music]

9:55
stretching. And as you do, let’s go

9:57
through the variety of movement your

9:59
body has just done. We’ve done a lot of

10:01
cardio to increase our heart rate. We’ve

10:04
worked the abs, the glutes, the arms,

10:06
the legs. Plus, we’ve introduced power

10:08
moves, osteoporosis jumps, coordination,

10:11
and balance. Every single thing you

10:13
[music] need for healthy aging done and

10:15
dusted in 10 minutes. You are amazing.

10:24
I do.

10:26
[music]

10:28
Hardest thing to do.

10:31
[music]

10:32
Did it all for you. Did it all for you.

10:36
Hardest [music] thing to do. Did it all

10:39
for you. Hardest thing to do. Did it all

10:42
for you.

10:45
[music] Yeah. Seems like a go ahead

10:51
and you go before it turns to red. It’s

10:55
true.

11:00
[music] Yeah. I hope that we could work

11:04
it out.

11:06
I’ll never be enough for you.

11:14
You are amazing. How good do you feel?

11:17
Let me know in the comments. Write down

11:19
a number from 1 to 10 of the effort that

11:22
you put in. Did you put in 10 out of 10

11:24
effort? If you did, that’s amazing. Let

11:27
me know cuz I’m really interested. If

11:30
you still got some more energy, keep

11:32
going. Keep the momentum. You can do a

11:35
walking workout, which is 30 minutes, or

11:37
you can choose a balance workout. If you

11:40
haven’t done one for a while, it’s time.

11:42
Thank you so much for working out with

11:44
me today and I’ll see you

How to Build Muscle at Home (30-Minute Challenge)

A workout designed to fight muscle loss (sarcopenia) while keeping bones dense through heavier resistance training.

View Transcript

0:00
Are you ready to get strong? We have a 30 minute full body workout with dumbbell weights and the structure of

0:06
the workout is three sets of seven exercises. 45 seconds on with a

0:11
15-second rest. We have a warm up and a cool down. And make sure to choose a

0:17
dumbbell weight that challenges you. So, if it feels too easy after eight reps, you’ve got to go heavier. I am so

0:24
excited. Let’s get started. [Music]

Dynamic Warm-Up for Joint Mobility and Muscle Activation
0:30
[Applause] [Music]

0:41
[Applause] [Music]

0:54
[Music]

1:05
[Music] Oh, take a walk now through strangers

1:12
dreams. Through the oceans and the valleys, through the rivers and the

1:18
streams, through the cities and the castles, the jungles of the mind as the

1:24
eyes of a stranger slowly passing

1:30
by. Take a walk now to a strange dream. To the oceans and the valleys, through

1:38
the rivers and the streets, to the cities and the castle. The jungles of

1:44
your mind as the eyes of a stranger slowly passing by.

1:51
[Music]

2:00
[Music]

2:07
As the eyes of a stranger slowly passing by slow

2:14
slow [Music] [Applause]

2:20
pass slow [Music]

How to Do Dumbbell Squat to Overhead Press for Total Body Strength
2:40
Take your legs wide and hold your dumbbell at chest height. Then engage your core. Lower into a squat, making

2:47
sure that your knees are facing outwards. Then we’re going to push through the heels and then raise the

2:52
dumbbell above the head. We’ve got 45 seconds on with a 15-second rest. Let’s

3:03
[Music] go.

3:13
Slow, slow, slow. [Music]

Proper Form for Bent Over Rows to Target Back Muscles
3:42
Next up, we have a bent over row. So, softly bend at the knees, hinge slightly

3:47
forward, engage your core, and we’re going to row the dumbbell up, finishing at the waist. And you’re going to focus

3:54
on the muscles between your shoulder blades in your back. Then squeeze at the top. And when you think about breathing

4:01
for this workout, we’re going to exhale for the effort. So on this exercise,

4:07
we’re exhaling as we raise and squeeze.

4:13
[Music] better than

4:19
this cuz it feels like the moment of the very first

4:27
kiss and I’m falling deeper. I never wanted to end. It’s a

4:36
beautiful thing. It’s a beautiful thing.

Deadlift Technique for Strengthening Glutes and Hamstrings
4:45
Next up, hinge at the hips. Keep your back straight and shoulders proud. And then feel the stretch in your hamstrings

4:52
as you lower down. Then drive through your heels and squeeze your glutes as you raise. And try using a heavier

4:59
weight if you have one because the glutes are our largest muscle and they can handle more weight. The goal is to

5:05
get strong and we get strong by challenging our muscles. You’ve got this. Keep going.

5:13
eyes. What’s on my [Music] mind? And I’m

5:20
falling deeper. I never wanted to end. It’s a

5:26
beautiful thing. A beautiful

5:33
thing. It’s a beautiful thing. Sounds a beautiful thing.

Tricep Extensions to Combat Arm Flabbiness
5:44
[Music] If you don’t like flabby arms, you’re

5:50
going to love this exercise. We’re working on the tricep muscle. And as you’re doing this exercise, touch your

5:56
tricep muscles so you can feel what’s happening. Feel it expand and contract.

6:02
Keep your elbow close to your ear, your core engaged, and your back straight.

6:07
[Music] Like the moment of the very first

6:16
kiss and I’m falling deeper. I never wanted it to end. It’s a

6:25
beautiful [Music] thing. It’s a beautiful

6:32
thing. A beautiful thing. Such a beautiful thing.

6:43
[Music]

6:53
You’re doing so well. And next up, we’re going to change

7:01
sides. Heat. Heat.

7:07
[Music]

Lateral Raise Tutorial for Shoulder Definition and Strength
7:56
Next up, keep your back straight as you hinge your hips forward. Then raise your dumbbells to a 45° angle until they

8:04
reach shoulder height. And for this exercise, you may need to lower your weights. Keep an eye on your form. You

8:10
don’t want to be swaying your back. So, use a weight that’s comfortable but challenging. And keep your movement slow

8:16
and on purpose. [Music]

8:27
[Music]

8:33
Heat. Heat. [Music]

Forward Lunge Form for Lower Body Toning and Balance
9:00
Next up, stand in a split stance. Left foot forward, right foot back, arms

9:05
relaxed to the side. Then lower straight down, keeping your chest lifted and your

9:10
core engaged. Push through the heels as you rise. And this is working our quads,

9:16
glutes, hamstrings, and core. And if your knees don’t love this, join your feet a little bit closer and do a half

9:23
lunge. Keep going. [Music]

10:03
You are doing such a great job. Next up, change legs.

10:11
[Music]

10:34
[Music]

10:44
Hey, hey, hey.

10:53
[Applause] [Music]

Chest Press Technique for Upper Body Strength
11:07
This is the last exercise of round one. Take your dumbbells and press the weights up over your chest. Then lower

11:14
with control. Keep your elbows to about 45° and focus on squeezing your chest at

11:21
the top. This exercise is going to work your chest, shoulders, and triceps. Let’s go.

11:32
[Music]

Round 1 Complete: The Benefits of Strength Training for Bone Health
12:11
Round one complete. Take a rest. And one big reason that we strength train is to

12:16
fight osteoporosis. As we age, our bones naturally weaken. But lifting weights

12:22
helps keep them strong and dense and this reduces the risk of fractures. Remember that reason. You’ve got this.

12:28
Keep going.

Round 2 Begins: Continuing Full Body Strength Circuit
12:35
[Applause] [Music]

12:42
Hide. [Music] And you you’ll find me every

12:49
[Applause] time you you

12:54
little again. I swear I always fall for the

13:04
same. Yeah. Your wild affection, sweet

13:10
deception taking over me. I know you find a way to get me

13:19
back. You’re pretty [Music]

13:25
wise. I thought I knew better.

13:31
[Music] I’d learned my lesson this

13:40
time. But when you promised me

13:46
[Music] forever, I should have known it was a

13:51
[Music] lie. But you always know what to say.

14:02
And I always end up this

14:08
way. Your pretty little lies all

14:15
again. I swear I always fall for the

14:21
same. Yeah. Your wild affection, sweet

14:28
deception taking over me. You know you’ll find a way to get me

14:36
back with your pretty little. You got me wrapped around your

14:43
finger when you do the things you do. You got me wrapped around your

14:49
finger. [Music]

15:07
Oh. Oh. Your wild affection, sweet

15:12
deception taking over me. You know you’ll find a way to get me

15:18
back time. [Music]

15:29
With your pretty [Music]

15:36
little. With your pretty little eyes. [Music]

15:58
It will be all right. It

16:04
will be all [Music]

16:11
right. And I know tomorrow it’ll be okay.

16:19
But the pain, it just ain’t right.

16:24
[Music] Yeah. This is something we can all

16:33
share. All share. We can

16:38
love and have love in return. Give love

16:46
in.

16:52
[Music]

17:00
[Music]

17:09
Ooh. Yeah. Oo.

17:16
[Music] It is written on your

17:24
face. Hey. Yeah. A thousand stories, a thousand

17:33
tales. Hey. Yeah. Take me there. Take me there. Take

17:39
me there. I want to see. Take me there. Take me there. Take

17:47
me there. I want to share them with

17:54
you. Something we can all share.

17:59
Share. We can fly. We can fly and have

18:05
love in return. And have love in return.

18:11
Nobody told us it would be

18:17
easy. It would be easy.

18:25
[Music] Nobody told me it would

18:34
happen, but it happened to

18:40
[Music] me. It is written on your

18:49
face. Hey. Yeah. A thousand stories, a thousand

18:58
tales. Hey. Yeah. Take me there. Take me there. Take

19:04
me there. I want to

19:09
see. Take me there. Take me there. Take me there. I want to share that with you.

19:28
[Music]

Round 3 Begins: Fighting Sarcopenia with Resistance Training
19:46
Cooling sounds like You have

19:52
left all the doors

19:58
open. My head is

20:04
full of the

20:10
fleing spin around.

20:16
[Music]

20:23
[Music] Cooling wings

20:29
flying wild in the

20:36
candle light. Rifting

20:43
around [Music]

20:53
on gray blue

20:59
[Music] sky dream

21:04
[Music] by me.

21:12
[Music]

21:28
evening. Feels like I

21:35
left all my heart

21:42
open. Look at you. We’re already at round three. So, let’s finish strong.

21:48
And to keep you motivated, I want to remind you about sarcopenia, which is the loss of muscle as we age. But the

21:55
good thing is, again, strength training slows that down and helps us rebuild muscle. And the more muscle you have,

22:02
the faster your metabolism, the more easy it is to lose weight, and the stronger you become.

22:11
[Music] Blue

22:18
[Music] sky will in your Why?

22:27
[Music]

22:44
Yeah. Heat.

22:50
[Music]

23:00
[Music]

23:14
Well, hey, what [Music] you

23:20
thinking? Have you been drinking? Have you

23:25
been here if you see boy if there’s a need

23:30
to me here? So why don’t you just come on over

23:36
and look at me should that’s not what you have in

23:43
mind. So why don’t you just see where it begins and maybe let

23:50
me tell you that’s just fine. Maybe that’s

23:57
[Music]

24:03
just now. What you say now? What you say now? You

24:08
have a choice now. Have a choice now. Make some noise now. Well, it’s only

24:16
I hardly know you. I hardly know you. Have a feeling. Have a feeling. It’s

24:21
what I’m needing.

24:26
So why don’t you just come on over and look at me? Or maybe that’s not what you had in

24:35
mind. So why don’t you just be darling? We can see where it

24:41
begins. Let me tell you that’s just fine. So maybe over the drinks while you

24:49
can tell me what you’re thinking. I’m feeling really freaking You would want

24:55
to come meet [Music] me. You would want to come meet

25:03
me. You would want to come and meet me. You would want to come and meet me.

25:11
You would want to come and meet me. You would want to come and meet me.

25:17
[Music]

25:24
You want your [Music]

25:33
me? You want your me? [Music]

25:43
[Music]

25:56
The day is getting closer, so I’m losing my

26:05
regrets. I’ll call you when I get there. But

26:11
deep, I forget. [Music] The sky is getting

26:19
brighter. It’s [Music]

26:25
already [Music] so what you’re going to

26:33
[Music] say

26:39
again. Turn on your mind again. [Music]

26:45
See you walking again. Hey, but you don’t again live

26:55
again. You’re looking like there’s something that you

27:03
lost. You push yourself too

27:09
far, but you can’t see what it

27:15
cost. I’m feeling very good now. I can see the

27:24
sun. Oh, and take

27:32
your away. See you again.

27:39
M. Turn on your mind again. See you get

27:47
again. Hey again.

27:53
Again. See you again. [Music]

28:03
again. See [Music]

28:21
again. [Music]

28:42
Heat. Heat. Heat. Heat.

28:49
[Music]

Complete Cool Down Stretches for Muscle Recovery
29:20
Heat. Heat.

29:34
[Music]

29:43
Heat. Heat.

29:50
[Music]

29:59
Heat. Heat.

30:05
[Music]

30:11
[Music]

30:23
Heat. Heat. [Music]

30:43
Heat. Heat. [Music]

30:51
[Applause]

31:08
It’s a beautiful thing. It’s a beautiful

31:15
thing. It’s a beautiful thing. It’s a beautiful

31:23
It’s a beautiful thing. It’s a beautiful

31:29
thing. Look [Music] out. You might see the world

31:37
in tie. billion particles of light hits your

31:48
eye and you don’t remember

31:53
why. Then you

31:59
realize it’s a beautiful thing. It’s a beautiful

32:07
thing. It’s a beautiful thing. It’s a

32:14
beautiful It’s a beautiful thing. It’s a beautiful

32:22
thing. It’s a beautiful thing. It’s a

32:29
beautiful looking glass. Seasons change and come to pass.

32:37
They don’t last. Flip the

32:43
[Music] count. Trying to count the hours and

32:51
feel all right. Then you [Music]

32:59
realize it’s a beautiful thing. It’s a beautiful thing.

33:07
It’s a beautiful thing. It’s a

33:14
beautiful It’s a beautiful thing. It’s a beautiful

33:21
thing. It’s a beautiful thing. It’s a beautiful

33:36
[Music]

33:45
It’s a beautiful thing. It’s a beautiful

33:51
thing. It’s a beautiful thing. It’s a

33:58
beautiful It’s a beautiful thing. [Applause] It’s a beautiful

34:06
thing. It’s a beautiful thing.

Celebrate Your Success & Join Me for More Workouts
34:11
You are amazing. Congratulate yourself for getting through that workout. And if you love feeling stronger and healthier,

34:18
subscribing is the easiest way to stay on track. One click and you’re done. It’s free and it’s amazing value for

34:25
you. I appreciate you. Thank you. If you’d like to continue working out, choose this workout next. It’ll

34:32
complement what we’ve just done. And if you’d love to join me for a 14-day challenge where you don’t have to think

34:38
about a thing, the nutrition and workouts and meditation are all there for you, click here. Thank you so much

34:45
for working out with me today and I’ll see you

60-Minute "Ultimate" Full Body Workout

The most comprehensive routine available, combining high-volume strength training, walking cardio, and full-body mobility.

View Transcript

0:00
We have a 60inute full body workout that you are going to love. We’re going to start with a 30 minute dumbbell workout

0:06
to build muscle and burn fat followed by a 20 minute walking workout focusing on

0:12
the abs. Plus, you get the benefit of 20 minutes of brain training while you’re doing this exercise. And then we’re

0:18
going to finish up with a beautiful 12minut stretch taking your spine through its full range of motion. And if

0:25
you’re committed to getting fit and working on your health, there’s no better way than subscribing. It’s easy,

0:31
it’s free, and it’s good for you. I am so excited. Let’s get started. Follow along with me as we warm

Warm Up Sequence for Muscle Activation

0:39
up our muscles. And let’s set an intention right now to put in 100% effort and be proud of what our bodies

0:46
can do in your journey to build strength and gain muscle. and trust in knowing

0:51
that the work you put in right now will give you your results tomorrow. Okay, let’s

0:58
[Music]

1:13
go. [Music]

1:25
Heat. Heat. [Music]

1:39
[Music]

2:00
[Music]

2:09
Heat. Hey. Hey. Hey. [Music]

2:25
Heat.

2:32
Heat. Heat.

2:37
[Music]

2:53
Heat. [Music]

3:06
Heat. Heat. [Music]

Upper Body Strength: Dumbbell Row Series

3:28
The day is getting closer. Let’s get started. Exercise one,

3:34
round one. We’re going to do a single hand row. So, engage your core and raise the dumbbell to your chest, leading with

3:41
the elbow. We have 45 seconds on with a 15-second rest.

3:53
It’s [Music]

4:02
already what you’re going to say.

4:07
It’s not again. [Music] Turn it on your mind

4:16
again. See you walking again.

4:21
Hey, but you don’t

4:29
[Music] again. Next up, we have a dumbbell sumo

Lower Body Power: Sumo Squat Technique

4:34
squat. And we’re going to work into our glutes, our thighs, and strengthen our legs. So, take a wide stance with your

4:41
knees facing out. Engage your core. Back straight. And we’re going to squat pulse

4:46
for four. Then raise up through the heels as you squeeze your glutes. Make

4:51
sure that you’re challenging yourself with the weight you select. We don’t want this to be easy. The goal is to

4:57
challenge ourselves in order to build more muscle. Okay, you’ve got this. Let’s go.

5:04
[Music] See you

5:11
again. Turn on your mind again. See you get

5:19
again. Hey

5:25
again. See you again. [Music]

Posture Improvement: Shoulder Press

5:33
Next up, we’re going to build muscle in our shoulders. Engage your core, elbows parallel to the shoulders, and exhale as

5:41
you raise your dumbbells above your head. And then inhale as you bring them back down to shoulder height. And if

5:48
this is easy for you, after about eight, you’re going to know to pick up a heavier weight on the next round. And if

5:54
it’s too heavy for you, do the opposite. Go down a

6:05
[Music]

6:13
weight. Hey, listen up. I’ve tried to tell you this 100 times. Not getting

6:18
better by lying there pretending to cry. You on repeat. You can’t see cuz you

6:24
have closed your eyes. You say you listen, but you’re missing what it’s all about.

Arm Sculpting: Bicep Curl Variations

6:33
Next up, we’re going to build our bicep muscles. So, engage your core and raise your dumbbells to your shoulders on a

6:39
count of one. Then lower back down to your thigh on a count of four. And if

6:44
you’re feeling any pain in your elbows, drop down to a lower weight and monitor yourself as you listen to your body. a

6:52
kid. We’re not out of line. You say you listen. I’m guessing that’s just another

6:57
sign of growing up. You’re growing old. You keep passing

7:03
by now. If you never fall, you don’t change at all.

7:11
Cry out now. Have you given up? I will never stop you.

7:19
[Music]

7:26
[Applause] [Music]

Full Body Compound: Sumo Squat with Row

7:33
Next up, we’re going to work the entire body with a sumo squat upright row. So, take your legs out wide, knees facing

7:41
outwards as you lower your dumbbells to the ground. Then raise up through the heels as you bring your dumbbells to

7:47
your chest. And you can modify this exercise by taking your legs into a half squat. Then stop. Then follow me as you

7:55
raise back up through the heels. Again, listen to your body and do the best you can.

8:02
[Music]

8:11
[Music] [Applause]

8:18
[Music] Rise

8:24
up. If you never fall, you don’t change at all.

8:33
Next up, we’re going to power up our tricep muscles, working our bat wings with the aim of toning and tightening.

Arm Toning: Tricep Extensions

8:39
So, take your dumbbell behind your head and keep your elbows close to your ears as you use your tricep muscles to lift

8:46
up and down. We’re going to stabilize through the core and take your legs into a half squat.

8:53
[Music] I can still

9:00
remember the first time that we

9:06
kissed. Feeling light as a feather. I always want to feel like

9:14
this, but at some point we mess up, right,

9:20
sugar? And when we fight, no one wants to stop. And as time goes by, I

9:29
wonder can we reverse?

Core Strengthening: Belly Fat Burners

9:35
Next up, we’re going to fire up our abs and burn some

9:35
belly fat. Stabilize through the core and with straight arms, raise the dumbbell to shoulder height. Hold. And

9:42
then lower to the count of four. You’re going to feel the burn and it’s absolutely worth it. You’re doing such a

9:49
great job. Keep going.

10:39
Amazing effort. Round one complete. Take a drink of water, walk around the room, and get ready for round two.

10:47
Focus on your form for this second round and choose a weight that’s going to challenge you. You don’t want this to be

10:53
easy. We need to challenge ourselves and do not give up because physical inactivity is the fourth leading cause

11:00
of death in the world. That’s huge. And what we’re doing right now is important. It’s helping us live longer and gain

11:07
vitality.

Strength Round 2: Progressive Resistance

11:14
remember the first time that we

…

Final Cool Down & Completion

56:57
Raise up to the squat position as we complete this workout. And if this is challenging for you, use a chair to

57:04
support yourself as you squat. But the goal is to sit into it to open up our hips and to feel that stretch.

57:11
[Music]

57:36
Heat. Heat. [Music]

57:57
You are amazing. Let me know in the comments below if that was 60 minutes a very well spent. And because you’ve done

58:05
the work today, you can take it a bit easy tomorrow. You can do an outdoor walk, a balance workout, or another

58:11
stretch.

Beginner: Foundation & Safety

Focus: Low-impact movement, basic stability, and gentle joint opening