Whether You’re 50 or 70, This Quick Full-Body Workout Is For You

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As usual, I was looking through YouTube to find some exercise routines that would be both entertaining and challenging. There I found yes2next, which is a mother-daughter channel that I think suits very well with the readership of this blog!

I found this workout routine to be low impact, and it surely will be a great addition to our list of workouts suitable for people over 50. This workout starts lower body and moves up, so warm up properly! To see how they warm up and cool down, watch the video below.

Note: You will need weights for this one.

Exercise 1: Mini Squat x 20

Start with your feet shoulder-width apart and shoulders back.

With a straight back, go downwards into a mini squat slowly.

After 10 counts, take a break. Then do another 10 ten counts.

Exercise 2: Step Backs x 20

With a weight on each side, step back with one foot.

Step each foot backward 10 times.

Take a break for around 30 seconds before doing another 10 for each foot.

Exercise 3: Farmer’s Carry

Walk around with your weights on either side of your hips until you reach the count of 10. It’s important to know that this exercise is only effective if you make the weights as heavy as you can go. Therefore, if you can carry heavier weights, get them now.

There is no set direction for this one, just walk around until you reach the count of 10.

“Good for grocery shopping, carrying groceries!” says the pair.

Once again, take a break before doing another count of 10. Remember to put your weights down when you take breaks!

Exercise 4: Shoulder Press

Put your feet shoulder-width apart, have a slight bend in the knees, and keep your back straight. Lift the weights on top of your shoulders. You can do this without weights, just like grandma!

Lift your arms upwards.

Put your weights (or your fists) back at your shoulders.

10 counts. Take a break then do another 10 counts.

Exercise 5: Bent Over Row

Lean forward while keeping your back straight. Do a slight bend in your knees and position your weights vertical so that one end is tilted towards the ceiling and the other is facing your thighs.

This is an elbow exercise, not a back exercise! So keep your back steady and pull your elbows backward, stopping your weights right at your ribcage.

Do for 10 counts. Take a break then do another 10 counts.

Exercise 6: Tricep Extensions

For this exercise, your starting position will be the last position in the last exercise: legs slightly bent, upper body slightly leaning forward, and back straight. Keep your arms bent with your weights at the ribcage.

Push your arms back, as if to straighten them.

Do this for 10 counts and take a break. Afterward, do another 10 counts.

Exercise 7: Bicep Curls

Hold your weights horizontally, with each end facing opposite sides. Face your palms to the ceiling and hold your weights at hip level first.

Slowly pull your arms inward and upward, ending with the weights at your shoulders.

Do this for 10 counts, take a break, and then do another 10 before moving on to the next exercise.

Exercise 8: Alternating Pull Downs

For this exercise, start with holding one weight with both hands over your head or until shoulder level.

The alternating will be when you push the weight downward. When you do, raise one leg up.

Lift the weight over your head again, or at shoulder level, whichever suits you best. Now, lift the other leg as you bring the weight down.

Do this 10 times for each leg. Again, take a break after the first 10. Then, do another 10.

Exercise 9: Dumbbell Circular Reach

Hold one weight with both hands. Have one end of the weight facing the ceiling and the other facing the floor, making circular motions as you reach outward. You will feel this in your shoulders and back.

Do the other side.

10 counts. Take a break, then do another 10.