This 20 minute full body strength workout will build muscle in your arms, legs, back, and core. We use dumbbells with these standing exercises, but you can use anything with weight such as water bottles or cans. The goal is to use weight that is challenging for you.

The 7 exercises are done in 30-second intervals. Aim to do 8 to 12 repetitions during each interval. We do two rounds of the exercises.

✳️ Mini traditional squats
✳️ Rows
✳️ Mini sumo squats
✳️ Rows with a tricep kickback
✳️ Reverse lunges
✳️ Bicep curls
✳️ Wood Chops

This workout can be done at least twice a week on its own or with another yes2next workout.

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Say “yes” 2 your next steps to fitness and joy.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.


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