Transcription
We have a quick 20-minute full-body strength routine designed to build muscle. We have eight exercises, 45 seconds on with a 15-second rest. Exercises one and eight out of the set have no weights, and they're designed to help you warm up for the first one. The last one is a bird dog, which is going to help with our posture and our back and our mobility. So, grab your dumbbells, a few different sizes if you can, because if it's too easy for you, you need to go up a weight. Like the video and subscribe to Fabulous50s. That would be amazing. I am so excited. Let's get started.
[Music] The day is getting closer. So I'm losing my regrets. I'll call you when I get there. But don't let it I forget.
[Music] The sky is looking brighter. It's already [Music] so your house what you going to say again [Music] turn on your mind again. See you walking again. Hey, but you told me again love again. You're looking back now like there's something that you lost. You push yourself too far, but you can't see what it cost. I'm feeling really good now. I can see the song [Music] and take your next up. Step wide, toes turned out, and sink into a sumo squat and pulse to a count of four. 1, 2, 3, 4. We're going to drive through the heels to stand and squeeze those glutes.
[Music] Heat. Heat. Heat. [Music] again. Again, [Music] the day is getting closer. So, I'm losing my regrets. I'll call you.
Next up, hold the dumbbell upright at your chest, feet wide, toes turned out, and we're going to do a sumo squat. Take it low, and then push up through the heels and squeeze those glutes. We're working the inner thighs, glutes, quads, and we're keeping that core very tight.
[Music] >> Again, [Music] turn on your mind again. See you walking again. Hey, but you know again [Music] like there's something that you lost. You push yourself too far, but you can't see what it cost.
Next up, we have a dumbbell curl to press. And we're going to hold the dumbbells at our sides, palm facing each other. Then curl the weights up to your shoulder and press overhead until your arms are straight. Now, this combo works the biceps, shoulders, and core. Keep going. You're doing a great job. Heat [Music] up [Music] here. [Music]
Next up, stand tall. Elbows locked into your ribs. Then you're going to rotate the dumbbells outwards into a W shape. Squeeze the shoulder blades. Then glide back without letting your elbows drift. This is going to strengthen your rotator cuff, your rear delts, and your shoulder stability.
[Music] [Music] With your palms facing up, slide the weights It's a touch behind your hips. Then sweep forward to shoulder height. Hold. And with soft elbows, lower smoothly. This is going to fire up the front delts, the upper chest, bicep, and back.
[Music] [Applause] [Music] I want to hold your body close to me.
[Music] Next up, we have a zottoman curl. So, palms facing forward, curl your weights up to shoulder height, keeping your elbows pinned. Then, at the top, rotate your wrists so your palms are facing down. Then, lower the weights with control. We're working the biceps on the lift up. And we're working on the forearm as we come down. Cuz nothing you're all on my mind.
[Music] Think I've got fire running through my face. Cuz when you touch me, I understand your face. I don't know what it is.
[Music] No way. Just dancing in this room. I really hope this moment [Music] is frozen.
>> Next up, hinge forward at the hips. Core braced to keep your back flat. And then with straight arms, sweep the dumbbells back. Squeeze your rear delts and then lower smoothly. This is a great exercise to work the back of your shoulders and the muscles between your shoulders.
[Music] Think I've got fire [Music] cuz you touch me. [Music] I don't know what it is you told to me. No way. Just dancing in this way. Tell me you are never.
[Music] Next up, we have a bird dog. So, take your hands under shoulders and knees under hips. Engage your core. Then we're going to reach the right arm forward and left leg back. Pause. Then lower. And then switch sides. This gentle, steady move is going to strengthen the core, the glutes, and the back. And it's a really great exercise for a healthy spine and building bone when you're managing osteoporosis. All I want is you now. Maybe we can dance the night away. What I want to do now. I hope that you can stay right here with me.
[Music] Think I've got fire burning through my vest. [Music] [Applause] I don't know what it is.
[Applause] You are already halfway through. We've only got one round to go. So, make sure that you take a rest, take a drink of water, and if you're finding value in this workout, let me know in the comments below that you're halfway through. And make sure to subscribe. There's nothing right there.
[Music] [Applause] [Music] You told me there'd be better days and nothing that can pull us under. You want to take the pain away. But know that I was born as a fighter. We f we But we're better than that. We're better than that. I know you know. So are we holding on? Holding on. Seems like we're back on stone. I go you go left before it turns to red. It's true.
[Music] Yeah. I hope that we could work it out. We'll never be enough for you. Don't shed a tear or two.
[Music] There are other ways and all the reasons. I don't want that cuts to pieces. So why we trying to hide from trust? We could we could just leave. We fail, we fade, but we're better than that. And we're better than that. I know you know. So why we holding on? Holding on. Yeah. Seems like we're back. I go right and you go correct before it turns to red. It's true. Yeah. I hope that we could work it out. We'll never be enough for you. No shade of tear or two.
[Music] Hardest thing to do. Did it all for you. Did it all for you. Hardest thing to do. Did it all for you. First thing to do for you. I already you go before it turns to red. It's true. I hope that we could work it out. We'll never be enough for you. Sh.
[Music] What could be my way? What could become? Everything is just easy. Since you told me what could become of me. I put together all the pieces. And now it's time for me to fly away. Everything is just these days. Since you told me what could become of me, I put together all of these. And now it's time for me to fly away.
[Music] you fly away. Fly away. What could be my fly away? Fly away. Come back on me.
[Music] D. Everything is just easy. Since you told me what could become of me, I put together all the pieces. And now it's time for me to fly away. Everything is just these things. Since you told me what could become of me, I put together all the pieces. And now it's time for me to fly away. Fly away. Fly away. What could become of me? Fly away. Fly away. What could become of me?
[Music] you fly away. [Music] What could be fly away? [Music] I could be on my feet.
[Music] [Music] You hear them calling, shouting your name? Turn up your coll and walk away. Feels like you're falling now. Who is to blame? Wishing you'd only be more like them. Over and over you cry yourself to sleep. And you're colder, much colder. If only you could see. Don't you know that you're beautiful just the way you are? Just the way you came. Don't you know that you're beautiful? No matter what the scars, no matter what they say, and we'll shout it out. Louder, proud. Ain't no one going to hold us down. Cuz you know that we're beautiful, just the way we are. We are beautiful. So don't go changing. You're perfect as you are. Just the way you are. Keep on shining. You're perfect as you are. Just the way you are.
>> Don't you know that you're beautiful? >> Just the way you are, just the way you came. Don't you know that you're beautiful? No matter what the scars, no matter what they say. Shout it out.
[Music] >> Congratulations on getting through the hard part of that workout. We're going to finish off with a gentle stretch and take this time to thank your body for the gift of movement. You just did that. You've done your workout for today and be so grateful that your body can actually do these moves. Hear them calling, shouting your name. Turn up the caller and walk away. Feels like you're falling now. Who is to blame? Wishing you'd only be more like them. Over and over. You cry yourself to sleep. And you're colder, much colder. If only you could see. Don't you know that you're beautiful just the way you are? Just the way you came. Don't you know that you're beautiful? No matter what the scars, no matter what they say. And we'll shout it out. Louder. Ain't no one going to hold us down cuz you know that we're beautiful just the way we are.
[Music] Don't let them tell you. And you're stronger, much stronger than they will ever be. Don't you know that you're beautiful? Just the way you are. Just the way you came. Won't you know that you're beautiful? No matter what the scars, no matter what they say. And we'll shout it out.
[Music] >> You are amazing. Well done. Go into the comments if you enjoyed this workout and say, "I feel strong." with an exclamation mark. And remind yourself that you did the workout. It's proof. It's evidence. When you come back, you can see it yourself. If you've still got some more energy, do this cardio workout next. It's a really nice finisher. And if you haven't stretched for the day, do this workout next. Thank you so much for working out with me today and I'll see you.