Selen Dar

Muscle-Building Workout and Diet


today we’re going to do a 15-minute
full-body walking workout for mature women over 50 the entire workout is
standing up and it’s so much fun you’re going to burn some fat and tone your
muscles and we don’t need to be athletes now we’re over 50 but we do need to do
some form of physical exercise every single day and if you do this you are
going to be so so happy with yourself let’s get started let’s start walking shake everything off that you’re holding
on to and for these 15 minutes it’s all about you working on you just for you
we’re going to do 30 seconds of walking followed by 30 seconds of exercises to
target your whole body it’ll go really fast trust me because you’re going to
have fun place your hands at the side of your
head elbows out and stretch your shoulders to release all that tension
bring the elbows in in out keep your abs really tight and smile start walking with really strong arms
this is a pretend rest actually but your body’s still working
hard and that’s what makes this 15-minute workout so doable strong arms out crisscross in front and
back out again we carry the whole world on our shoulders so right now we’re
releasing some of that weight and we’re replacing it with joy how good does that
feel another 30 seconds of walking you can
walk around the room or dance or jog or do whatever makes you happy
conserve a bit of your energy though because you’re going to need it straight arms fully engaged fingers
pointing up do these with purpose and focus on releasing all that tension and
building strength keep going you’re amazing walking exercise raises your heart rate
and burns fat so keep going and put all of your energy into it lateral pull downs are going to work our
shoulders and our back we strengthen our backs because our backs represents
support for life so it’s super important to physically support our back with
stretches and toning exercises indoor walking just like this helps
activate our life force and it gives us vitality keep going you’re doing great we’re going in to fly Jack’s now use the
version that suits your fitness level best both choices will give you great
results stick with it though it only takes 30
seconds you’re really going to need this walking
break get your breath back walk around the room take some deep breaths doing these knee raises is going to work
our abdominal muscles which support our whole body hold your abs in tight
straight back and pull down lift your knees great job thirty seconds of walking stay with me
you’re going to feel amazing when this is finished
take some deep breaths stand up straight arms out
bend over and touch the opposite toe up back down and touch the other toe keep
your abs engaged and your back straight the abdominal area is where we hold on
to all of our fears so working on this area helps release all of that stuff you’re doing great walking walking take
your breath back we’re going to start working on our legs
now and this particular exercise is going to strengthen our legs and build
our balance two vital things that we need to master as we’re growing older
hold on to your core tight body straight and point the toe thirty seconds of walking are you having
fun yet keep moving keep going dance if you feel
like it cross over to the other leg working on
strength and balance as we get older is going to help us live younger longer it
just takes a little bit of practice every day put as much energy as you can into
walking from here on in strong arms strong legs hold your core in tight we’re going into side squats now and did
you know squats are now being praised as one of the most important longevity
exercises women can do so we’ve got to learn to love them keep your knees
turned outwards you should be feeling pretty happy with
yourself by now because exercise makes you feel good
keep going you are amazing take your legs wide go into the squat
position and choose whichever version you enjoy the most
keep your torso upright and pretend you’re sitting on a chair as you go down
don’t let your knees roll in strong walking now there’s only a few
more to go start imagining yourself with a ton of energy for the rest of the day choose the lunges which best suit your
ability and you can change between the two if you like either way keep your
core in tight head up high and squeeze your glutes walking around now back and forth
your legs are going to thank you tomorrow I promise change legs lunges and squats are so
good for us because they’re anti-gravity exercises and longevity scientists are
now saying that this type of movement will keep us younger longer thirty seconds of walking you know it
doesn’t matter who you are today it matters who you want to become
tomorrow and that’s what you have control over with what you’re doing
right now we’re opening up our shoulders and hips
now choose the exercise that you feel most comfortable with and squeeze your
arms and shoulders and make sure that your legs are held strong walking or dancing get your breath back
feel all that energy flowing through your body you’ve been going nonstop like
a champion how good do you feel cross your hands over your body keep
your torso straight and twist feel your hands on your shoulder hold on tight and
believe that the older I get the better I get and the better I get the more I
can experience and the more I can experience the more I can thrive go out
and have the time of your life Ya! we’re finished your amazing well
done if you enjoyed this workout please subscribe and give a thumbs up and save
the video to a playlist so you remember where it is next time thank you so much
for watching and have a beautiful day

100 thoughts on “Indoor Walking Workout | Low Impact!

  1. I found it difficult to follow along as the music was not timed to your steps. I had to look away from the screen a lot. I appreciate the modified exercises. Those who are just starting out should be careful with the shoulder crunches as you can pinch a nerve if you do them too hard.

  2. As a 67 yr old very enthusiatic newcomer thought I was one of your oldest fans.
    Very pleased to see that's not the case.
    Luv your amazing videos Shellea each and every one!
    Thank you and so happy I found your channel🥰

  3. Hi Shelly. As a woman over my fifties, with Hashimoto’s disease I have gained some weight I couldn’t shake off….But Shelly I must say I haven’t lost any weight, but your low impact video…..has me more flexible and feeling young.. thank you for inspiring me.

  4. I have tried other walking indoors but yours is the best will tell you why. You talk a little to explain what we are doing and you play the music I love it and I love your music. Absolutely amazing. 💯❤ do more walking indoor videos please I love you.

  5. Hi There
    This looks so good. I'm struggling with my mobility as I have osteoarthritis and osteoporosis and I've been walking with crutches for 2 years and hate it.

  6. I’m 24 and find this channel easy to follow and I feel comfortable too it’s a great work out even if your busy it’s easy to add this to your routine I followed this perfectly really well put together work and simple

  7. 67 years old, here, and I love your videos!

    I stationary cycle for 40 minutes a day and do my physio exercises religiously, but your fun filled workouts have brought some joy into my routine. Thank you!

  8. this is amazing! visually, the timer is everything. it's great that it's split up into 30 second intervals as well. thank you so much! <3

  9. I truly enjoyed this work out. It seems simple enough to get someone in to a regular routine. I was searching for something like this for a long time, all of the other videos are too long, to hard for someone overweigh and over 50 or too much talking! You are giving the strict directions and the nice soft music has a chance to come through at the same time.

  10. I am so very blessed to have found fabulous 50s. After some life altering events, I can say that although we can't change what happens to us, we can change what we do with it. I have been doing the indoor walkout, along with your arms and thigh videos for some time now and I can really see and feel the difference in this sexy, sassy & 62 year old woman! Keep on doing what you do. You are beautiful!

  11. hi Schellea
    I have just started doing your exercises and have found them very helpful. Thanks for the encouragement. Just a small thing that I have noticed on your first exercise you call it Chris Cross arms, it is supposed to be Criss cross arms. Hope you don't mind me pointing this out.

  12. Half of the workout was pretty much identical to 'toned arms walking' and the 'standing abs walking' which I already did today. The other half my knees can't handle. Even chair squats leave a painful creak in my knees.

  13. I love this, painful heels make it hard to walk and shoes just help to increase the pain. Did this barefoot on carpet and was almost pain free.

  14. I posted this video in my post weight loss surgery group. it is an easy exercise for after surgery. Thank you so very much for the great video! You are amazing!

  15. I hate gyms but your workouts get me going and I do this workout plus the Abs one = fabulous – Thank you so much for doing these videos!

  16. Fab video. I’m only 43 or is it 44! But I love your videos, I love your positive comments reminding us how we could be and I love it when you say smile. It really made a Difference to the exercises! Things have a better effect when you’re smiling 😀

  17. Thank you so much for this workout it’s helped me out a lot.🌸🌸
    I wanted to add that I love the music…Can you please tell what’s the name the beautiful music you used?🎶🎵
    Thank you😊

  18. Your workouts are so beneficial for me. I thank you for ALL that you are doing on your channel and God bless you.

  19. Darl your workouts are torturing me and I hate you but the Abbs with this one are doing wonders but no more TORTURE! I complain about housework and I have been doing your grueling 25 minute workout every night not day like normal people and I do it with wine because that is normal. My thigh muscles from those revolting squats are rock hard………..I am happy but not happy with the work out but I am lazy

  20. This was great. Just finished this session and I love it. Using my mini-trampoline for extra low impact on feet and knees. Works perfect!

  21. This looks very interesting but I want to know if I could do this even if I did a heart attack and only 29 % of my heart . Have a pacemaker and debefitateur

  22. I am not in my 50s I am only 19 but I used to be very athletic then I had an accident in my school prom, I fell down the hole stairs from beginning to end and I went to the hospital directly. My knees got hurt so bad and my ankles so I hardly could walk and all my sadness was usually gone after eating vegan junk food. I gained 20 kilos and can't do the exercises I used to be able to do. I needed something simple and I thank god that I found your channel. You are a blessing. Even though they are very simple compared to what I used to do this is the most I can do because I cant bend my knees anymore. But with those exercises I am planing to strengthen my legs again and I have gained passion again, I want to lose all the weight I gained and become fit again. Thank you for the lovely video and thank you for having an adorable smile ❤️❤️❤️

  23. I had been looking for a short work out as I have not done anything for way too long, well this is so perfect & I so enjoy it.
    I am 74 & it wasn’t too much for me at all. I will be doing it everyday. Thanks so much for putting this together!!💗

  24. I am sad, I was loving this until the lunges and squats started. I simply cannot do them, no matter how modified. It would be awesome if you could provide alternative workouts not involving knees. I have no synovial fluid left at all, so really these movements are not possible.

  25. My name is Sonja ( Christopher is my son) I just find it and I really love it. I already did it and its good for me.
    I am 58 years and Greetings from Germany.

  26. This is a great low impact workout. I have Dysautonomia so standing for 15 mins isn't possible. I will start by trying the upper body exercises and build up to standing when possible. Thank you for including the modified routine for those of us who are less flexible. I also love the body and mind positivity. Thank you.

  27. I loved this workout..had to go easy with some of the squat exercises first time….it will get easier if I keep doing it!! You're amazing!! 😊

  28. Wow! Thank you! I’m 57 years old with multiple illnesses and have put on 70 pounds over the past 15 years. This appears very doable 😊👍

  29. In my "superlative 60's" and this is just the ticket to keep me moving! I really enjoyed this one, and hope that you will be able to do more "functional movement" cardio videos that are between 10 and 20 minutes long. Then I will have no excuse not to move a bit before work every day!

  30. Thank you dear, you got me goin now!! Thank you for such a positive attitude❤ Merry Christmas & Blessings in the coming New Year 2020!!🌲🌲💞

  31. Thank you for all of your videos. I started doing this and two of your other walking exercises as well as your 5 minute stretch every day since June 1. Improving my diet and working on my attitude. I have lost 15 pounds, down 2 dress sizes and feeling great. Slow process but feeling better everyday at 61. Thanks for help and support.

  32. Thank you, Schellea; I love this workout! I started out the workout feeling anxious, tired, and depressed, and by the end I was dancing on the 30-second breaks :). Love the upbeat music, the positive affirmations, and your warm encouragement. I will definitely be doing this workout again.

  33. Hi, I enjoyed exercising with you but can't do all of them because I got osteoarthritis in my knees, do you have an episode about exercises for people with osteoarthritis?

  34. 👍👍👍👍👍👍 thank you Schellea AWESOME routine it’s so amazing to have these choices you truly are FABULOUS 💪🤛😁 enjoy your day 🌸🦋🌸

  35. Hi I’ve been trying some of your exercises and thank you. God bless you I pray you are taking care of your Spirit as you do your body. May you know Jesus Christ and may He be a part of your life for your Spiritual uplifting as you uplift others physically and emotionally. God bless!

  36. Deal Shellea
    I am a bin Fan of your!
    This is one of my favorite Workouts. Could you do someone more 10-15min whole Body Workouts? I know you already have a few .
    This one is great, I do it all the time ! I Start out with it and then Continue with a few of your 5 min exercises.

    Thanks so much for keeping me motivated and fitter during Menopause! 😘❤️

  37. This is still my FAVORITE one of your videos, it gets me up and moving in the morning, and all your advice during the video is so uplifting. Please do another one like this, not to hard for us 70s women!

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