00:00If you'd like to get fit and lose weight, this 15-minute indoor walking workout is just for you.
00:07Hi, I'm Shelley and welcome to Fabulous 50s.
00:11This 15-minute walking workout is part of the Fabulous 50s 7-Day Challenge
00:17and it's a 150-minute workout over a week
00:21and it's designed based around the American College of Sports Medicine program for older adults.
00:27For this workout today, you're going to require some dumbbell weights
00:30and if you don't have dumbbell weights, you can use bottles of water,
00:35either filled with water or sand and that'll give you different weights
00:39and the workout will include intensity, so it's going to challenge you for sure, but it's doable
00:45and we're going to use dumbbell weights for strength and it's going to be fast in the middle.
00:50So at the beginning, take it easy and in the middle, it's going to be really fast and a lot of fun
00:56and then we'll slow it out at the end.
00:58So you're really going to enjoy this and if you're new to Fabulous 50s, welcome.
01:03Click subscribe and ring that bell for more videos created for women over 50.
01:08I'm so excited. Let's get started.
01:11Start moving your legs and take some big, deep breaths.
01:15We're going to take 1,500 steps, walk one mile and I burnt 100 calories.
01:21And this 15-minute workout is going to give us the same results of a 30-minute gentle walk in half the time
01:28because we're going to go into the fat-burning state, it's going to be fast and you're going to love the feeling.
01:35But this is your workout, so take it at your own pace.
01:38If you feel like you need a little rest, take one and then come straight back to it.
01:42Pick up your hand weights now and just hold them and get used to holding them as you march to the beat.
01:48We're starting off gently and believe me, you're going to need to conserve your energy.
01:52So get used to holding them, swing your arms if you'd like to,
01:56but focus now on moving your legs 1,500 times within the next 15 minutes.
02:01Follow along with me as we raise our arms parallel to our shoulders and down and up and down.
02:22Keep those steps going and hold your core in tight.
02:24Great job.
02:44Lower those arms.
02:45This is the last break they're going to have for the rest of the workout.
02:48Take your arms out wide and lower them and out again.
03:16And be mindful that it is challenging to raise your arms and march at the same time.
03:21So do the best you can and just have fun.
03:24Well done.
03:43Start adding some power to those arms now as you move your legs and continue on with those steps.
03:48And if you're looking to lose weight and get fit, you're doing the exact right thing for your body.
03:54Next up, we're going to raise our dumbbells above our head and back down again.
04:16Keep your arms strong and activated, your core held in tight and your head up high.
04:21Lower your arms and march to the beat and keep moving because we don't stop moving when
04:48we get old, we get old when we stop moving.
04:52So we can't stop.
04:53We've just got to do the best we can every single day.
04:56Take your arms out to the front and down, up, side, front, down.
05:17And it's great work for our mind-body connection to be using our hands and our feet at the same time.
05:23The more we can trick our brain into having to think, the better off we are.
05:28Great job.
05:45We've got another 30 seconds of walking.
05:47Make sure that your arms and your abs and your legs are all activated and get ready for the
05:52next session, which is five minutes of fast walking.
05:55Okay, put your weights down and keep an eye on the clock.
06:14It's going for five minutes.
06:16Listen for the music.
06:17We're going to start walking and you're only going to get one break in the next five minutes.
06:22Go.
06:23Out in stormy weather, I might have the blues, but nothing ever stopped me from dusting off my shoes.
06:46You might think you'll see me falling to the ground, but I threw up my umbrella when rain
06:56stopped sitting down.
07:01Keep going.
07:02You're doing such a great job.
07:03If you need to take little rests here and there, do that, but come straight back to it.
07:08I don't need no sunshine.
07:09I don't need no sunshine.
07:09Cause I'm dancing with the rain.
07:13You will see me running, thinking that I might be insane.
07:19I don't need no sunshine.
07:22You keep me going strong.
07:25I just need my happy face to keep me moving on.
07:31I don't need no sunshine.
07:32I don't need no sunshine.
07:33I don't need no sunshine.
07:34I don't need no sunshine.
07:35I don't need no sunshine.
07:36I don't need no sunshine.
07:37I don't need no sunshine.
07:38I don't need no sunshine.
07:39I don't need no sunshine.
07:40I don't need no sunshine.
07:41I don't need no sunshine.
07:42I don't need no sunshine.
07:43I don't need no sunshine.
07:44I don't need no sunshine.
07:45I don't need no sunshine.
07:46I don't need no sunshine.
07:47I don't need no sunshine.
07:48I don't need no sunshine.
07:49I don't need no sunshine.
07:50I don't need no sunshine.
07:51I don't need no sunshine.
07:52I don't need no sunshine.
07:53I don't need no sunshine.
07:54I don't need no sunshine.
07:55You've got this, look at you, full of energy, full of fire.
08:07Keep going, not long now.
08:25It might be a fight, but I am here to show the world that I can make it right on a bad day, on a good day, on a bad day.
08:43It might be a fight, but I am here to show the world that I can make it right on a bad day.
09:13That felt so good.
09:27Take a drink of water if you need, have a quick break, and we're going straight back into another song that's going to be another two and a bit minutes.
09:35So we're going to go the whole way through without stopping.
09:38Go.
09:43Go.
09:53Go.
12:23That fair side glow from your face, something I'd never say in between.
12:32And laugh as much as you want, seasons will always change.
12:40Lower your arms and start marching and use the next 30 seconds to think about what three things are really great about you.
12:48What is it that makes you special and what is it that makes you shine?
12:53And then ask yourself, am I sharing that specialness with anyone else?
12:57Raise your arms out to the side, strong arms, strong core and straight back.
13:15Keep moving your legs to make up that 1,500 steps and just quietly smile to yourself knowing what a great job you've done.
13:24Keep up the momentum.
13:40You are literally younger today than you'll ever be again.
13:44So don't waste your youth.
13:46Keep going.
13:47The last exercise.
14:09Let's burn our arms before we go.
14:12Take your arms up above your head and down, up, down.
14:16Keep marching to fulfill those steps and enjoy that burn.
14:20Drop your weights and free your arms.
14:44Take your left arm to the side.
14:46Give it a great big stretch.
14:47And your right arm.
14:51Keep marching.
14:52We've got a few more steps to go.
14:54Take your elbow back and the other elbow.
15:02Pull your hands behind your body and stretch.
15:07And take some big deep breaths in and out and in and out.
15:17You are amazing.
15:26Congratulations on doing such a great job.
15:29Let me know in the comments below if that middle part took you out of breath.
15:33And let me know if you're sweating right now.
15:35If you are, that is perfect.
15:37If you've still got some energy, and I hope you do, click on this video next.
15:42It'll compliment what you've just done.
15:44And as always, make sure to cool your body down with a stretch from this playlist next.
15:49Thank you so much for working out with me today.
