Twenty-Minute Workout For Beginners And Seniors

We all know someone who needs to exercise but is in very poor shape. If they move around even a little bit, they are huffing and puffing.  Well, this program is for them and it will improve their cardiovascular system. It is great for seniors as well as those who haven't worked out in 10 or 20 years.

All you need to have is some fitness shoes and music.  The music can range from 100 to 140 beats per minute(BPM); the faster the beat, the harder the workout.  If you can't handle the 20 minute-plan, start with a 5, 10 or 12 minutes-plan and build from there.  You can also split your exercise routine in two:  10 minutes now, and 10 minutes later in the day.  It is OK to do that as the program, it doesn't need to be continuous.

Once you are able to get through the workout without stopping, feel free to add some higher impact moves such as running is place.  Higher impact is defined as moves during which both feet comes off the ground simultaneously.  But remember; this is only for individuals who don't suffer from weak knees, ankles or a bad back; in other words, those who are not prone to injury of the joints or lower back.  If you have a condition that doesn't allow you to jump but you still wish to increase the intensity of your workout, just increase the speed of the music.

You should try this program and if satisfied, share it with a friend or family member who really needs it.  This does not require any money; so it qualifies as an effective and cheap workout for a better you.

Routine

Walk in place -- 2 minutes

Step side to side -- 2 minutes

Step out for two(step together step together) -- 1 minute

Alternate leg kicks -- 1 minute

Hamstring curls(alternating heel to derriere) -- 1 minute

Opposite elbow to knee(standing) -- 1 minute

Walk in place -- 1 minute

Rest – 1 minute

Repeat the above but on the last “walk in place”, slow down your pace.

Cool down

Walk slowly -- 1 minute

Stretch

Calf stretch

Hamstring stretch

                

                                                                 

Quad stretch

If you have any questions about the workout, send me an email and I will get back to you as soon as possible.

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