Welcome back to your week three, Third Age women's wellness workout and exercise program. So starting out with a bit of a stretching, stretch for the hips, you can decide how far apart you want your legs. It doesn't have to be a big lunch step. So we're going to bend into that front knee, you're going to inhale, reach the arms up, grab on to that opposite wrist, take an inhale, you might just want to stay up or you can head over to one side, you're going to breed into that opposite side body. switching sides. Again, that lunge step, bending into the front knee, take an inhale that might be as far as you go.

You can always send yourself over to one side, just very gently, and breathe into that side body. Take your band or your strap, and you can start about a little wider than shoulder width apart. If it's too easy, you can make the grip more narrow knees or hip width apart or feet or hip with the part on the inhale rising. And on the exhale drying back. It might be that you just need to go to the top of the motion and not all the way back around and that's okay too. And showing from the side not hyperextending the the upper bath but keeping the head and back and abdominals Paul and alignment.

He can help to bend your knees a little bit so you're not locking out. Breathing in on the way up and breathing out on the way down. You get into the back of the arm the triceps, So reach out, pat yourself on the back. To call it another elbow, take an inhale that might be as far as you want to go. If you want to go farther, take it over into the side. Breathe into that side body.

Another side, reach up, pat yourself on the back, take hold of that elbow, that might be as far as you go. If you want to head farther, head over to the side and take a breath into that side body. Okay, we're gonna start with low jacks are kind of modified jumping jacks. So it's a little bit of a bounce and an arm swing and if you just switch off the arms here. So you can do this version with the chairs. They have a little bit of support at all times opposite leg and are moving away from one another or you can take this version cactus arms on the way up in a side pop out to the side legs are modified jumping jacks here.

You can speed it up if you need more vigor and more resistance or sweat or you can slow it down. Take it easy and just move a little bit. It's the arms get tired, just do it with the legs. If the legs get tired, just do it with the arms. Always breathing Okay, go ahead and kick it off. next one will be a squat with the band theater about hip width apart, and to keep them that range.

So it'll be a squat down. Inhale. Exhale, pull back and down. Inhale, exhale, pull back and down. Inhale, exhale, pull back and down. Nice.

So from the side, tail bones on top, so you're not tucking the tailbone under, it's not rounded. That's an inhale and exhale. And that motion is going to help protect your pelvic floor. Great one for posture. Great one for strength of your hips and your thighs. In for toning up those arms shake it off, respire bit, not 15 seconds or so scratches needed.

Next one, we're going to work those outer thigh muscle and your arm so great for posture. Great for those hips too great for your balance. Overall. Step, step, kick, step, step kick. You can keep The foot on the floor. step, kick, arms come out, step, step, kick, arms come out, step, step, kick arms come out.

You can do one more vigorously where your legs are lifting off the floor, you could do just a toe tap, like so. Kind of cactus arms, pull those shoulder blades together on the way up. So you could do a smaller version where you're not going out as far. Maybe you're not bending down as far either you're more in an upright position. And then you can do one where you're down lower and you're actually lifting that leg off the floor. So always options and remember your chair version two, if you need a chair for support.

I like to use exhale when I'm lifting those legs up, give you some extra support while you're doing that. Next step, we're going to do some chair push up with down dogs in between. So again, you want to find that plank position, not locking up the elbows, keep them a little bit bent, and then keeping those elbows close by your sides. It's more of a tricep workout that way, and shifting back to down dog. That's 123 and then down dog demonstrating the wall version Hands about shoulder width apart, they can be a little bit wider to breathing out to three, and then shift back down dog 123 and shift back down. So while push ups are a really great option to if the chair or bench seems too low, so don't feel like that you're missing out just by doing the wall version 123 and shift back down.

Breathing there, Breathe out. Breathe out. Breathe out, and shift back. Take a full breath. Breathe out, Breathe out. Breathe out and take a full breath.

This is a bit of a more narrow chair so not a lot of room to go down unless your triceps are really Strong. So, if you're doing just little mini ones here, you're still gonna feel it. But if you want to go lower, I would suggest using a wider chair or bench resting here for those last few seconds and walking it forward, rise up, slow and steady. Shake it off. Next we got some jogging in place. So bringing back the jog.

So you can do it slow, you can keep your feet kind of on the floor and just sort of bounce side to side. That's the version. You could do it really vigorous like you're sprinting down the road. You could do it somewhere in the middle. Do more of a knee lift or you're kicking those knees up you could do one where your butt kicking so to speak, kicking your heels back to your bed. You can do a very kind of just hopping back and forth.

Lots of options. You don't have to feel like you got to miss this one out. You can try any different versions. See what works for you. Yay. All right.

Cool it down with a few stretches. Take your time, you can go back to the beginning ones and do the same thing. Thanks so much.