KICKSTART YOUR FITNESS
7 day plan

Happy New Year everyone! This is a 1960's oldies but goodies walking exercise program geared to kickstart your fitness now that the New Year is here. Today we will do 23 minutes of a walking workout, 4 minutes of basic strength training and 5 minutes of stretching. Each day of the 7 day program is going to be designed differently to give you a full body workout. If you want to improve your strength, fitness, balance and flexibility (while having fun), then this is for you! I listened to a ton of music from the 1960's to find the most upbeat, fun music I could find for you. I had fun creating the workout so I sure hope you enjoy it, too! The total steps during the cardio portion is 2675 steps. Please have weights handy for the strength training portion and a chair available for stretching. As always, this is low impact. Please use your judgment on when to modify exercises. If you feel a move isn't good for you, please change the exercise to a move that is more suitable for you. If you enjoyed the workout, please hit the like button (thumbs up) and write a comment! All of your thumbs up and comments tell the YouTube algorithms that you enjoyed the workout so that way it will get 'out there' more, and more people will be able to discover the workout. If you want to see more of these workouts, please hit the subscribe button and ensure you turn your notifications on so you see future videos from this channel (to turn notifications on, hit the bell beside the subscribe button). Thank you so much for all of your support. Wishing you improved health, Jules #1960'sworkout #oldiesbutgoodies #walkingworkout 00:00 Intro 00:38 Walking Workout 23:37 Strength Training 27:08 Stretching Here is the full 7 day workout: Day 1: https://youtu.be/zU701Ouryjc Day 2: https://youtu.be/7EWpc_X3Kzk Day 3: https://youtu.be/oWF59ZTaMYY Day 4: https://youtu.be/mpWMjppxT1E Day 5: https://youtu.be/cUTmRlKMWxQ Day 6: https://youtu.be/j9Vq2dcnWnE Day 7: https://youtu.be/CHTL3gbI6zM Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos.

Welcome to an interval walking workout! This is Day 2 of the 'Kickstart your fitness' program. Today we will warm up for 10 minutes then walk or jog as fast as we can for 15 seconds then slow it right down for the next 45 seconds. We'll repeat the intervals 10 times then do our 5 minute cool-down and finish with flexibility exercises. Don't be intimidated by intervals! This is designed to be suitable for seniors and beginners. During the 15 minute fast period, go at whatever pace you are comfortable with. Interval workouts are known to be effective fat burning workouts which improve your overall fitness quickly. This is an 'at home workout' and can also be done from a chair if you want to modify the exercises for a seated workout. Each day of the 7 day program is going to be designed differently to give you a full body workout. If you want to improve your strength, fitness, balance and flexibility (while having fun), then this is for you! The total steps during this workout is 3154 steps. As always, this is low impact. Please use your judgment on when to modify exercises. If you feel a move isn't good for you, please change the exercise to a move that is more suitable for you. If you enjoyed the workout, please hit the like button (thumbs up) and write a comment! All of your thumbs up and comments tell the YouTube algorithms that you enjoyed the workout so that way it will get 'out there' more, and more people will be able to discover the workout. If you want to see more of these workouts, please hit the subscribe button and ensure you turn your notifications on so you see future videos from this channel (to turn notifications on, hit the bell beside the subscribe button). Thank you so much for all of your support. Wishing you improved health, Jules #intervalworkout #workoutsforbeginners #walkingworkout Here is the full 7 day workout: Day 1: https://youtu.be/zU701Ouryjc Day 2: https://youtu.be/7EWpc_X3Kzk Day 3: https://youtu.be/oWF59ZTaMYY Day 4: https://youtu.be/mpWMjppxT1E Day 5: https://youtu.be/cUTmRlKMWxQ Day 6: https://youtu.be/j9Vq2dcnWnE Day 7: https://youtu.be/CHTL3gbI6zM Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos.

I truly hope you decide to do the strength and balance workout since this is more important and beneficial than cardio workouts. Building strength and improving balance allows you to be stronger, walk longer, prevent falls, tone up, build bone strength and make you feel better physically, and mentally, too! There are so many benefits to it but these workouts are often overlooked since people often choose cardio instead. If you really don't enjoy lifting weights, at least commit to strength training once a week. Ideally, 2-3 times a week would be best BUT if you always want to do cardio, at least dedicate one workout a week to building strength and improving balance. Okay, okay, I'll stop the lecture. I just want to mention I work with frail seniors every day and they don't need to be frail. In the majority of these people, they have made the choice not to exercise. If they had dedicated time to exercising and building strength, they wouldn't be in the position they are in today. You can make changes and change what the future holds for you. If you want to prevent falls and be able to walk for many more years, strength training will allow you to do that. In today's workout, I have provided a talking version with detailed instruction on how to perform each exercise. For those of you who are already familiar with strength training, I have created a 'no talking' version so you don't need to listen to me and you can just follow the workout. Feel free to mute me, put on your favourite music and follow the exercises. The workout is roughly 30 minutes in total for one set. If you enjoyed the workout, please hit the like button (thumbs up) and write a comment! All of your thumbs up and comments tell the YouTube algorithms that you enjoyed the workout so that way it will get 'out there' more, and more people will be able to discover the workout. If you want to see more of these workouts, please hit the subscribe button and ensure you turn your notifications on so you see future videos from this channel (to turn notifications on, hit the bell beside the subscribe button). Thank you so much for all of your support. Wishing you improved health, Jules 00:00 Intro 00:41 Warm-up 03:34 Strength exercises 19:12 Ab exercises 21:24 Hip exercises 24:36 Lower body exercises 27:12 Balance exercises 31:06 No talking version 47:42 Positive words Here is the full 7 day workout: Day 1: https://youtu.be/zU701Ouryjc Day 2: https://youtu.be/7EWpc_X3Kzk Day 3: https://youtu.be/oWF59ZTaMYY Day 4: https://youtu.be/mpWMjppxT1E Day 5: https://youtu.be/cUTmRlKMWxQ Day 6: https://youtu.be/j9Vq2dcnWnE Day 7: https://youtu.be/CHTL3gbI6zM #strengthandbalance #balanceexercises #strengthexercisesforseniors Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos.

Welcome to a walking workout that is focused on building stronger abs. With working out hard the last 3 days, today's workout has been designed to slow the pace down a little bit, focus on the abs and spend time stretching out the muscles that got used through the past 3 days. Without proper stretching, injuries can happen and that is the last thing anyone wants. We'll spend 20 minutes doing a mixture of cardio exercises and standing ab strengthening exercises and then we'll follow a thorough stretching program. Please take the time (only 15 minutes today!) to follow the stretches, slow down and breathe, and be thankful for what your body can do for you. As always, this is low impact. Please use your judgment on when to modify exercises. If you feel a move isn't good for you, please change the exercise to a move that is more suitable for you. If you enjoyed the workout, please hit the like button (thumbs up) and write a comment! All of your thumbs up and comments tell the YouTube algorithms that you enjoyed the workout so that way it will get 'out there' more, and more people will be able to discover the workout. If you want to see more of these workouts, please hit the subscribe button and ensure you turn your notifications on so you see future videos from this channel (to turn notifications on, hit the bell beside the subscribe button). Thank you so much for all of your support. Wishing you improved health, Jules #standingabworkout #absworkout #standingabsworkout 00:00 Intro 00:57 Warm-up 05:50 Ab Workout 17:27 Cool-down 20:59 Stretching 37:31 Jules' ending:) Here is the full 7 day workout: Day 1: https://youtu.be/zU701Ouryjc Day 2: https://youtu.be/7EWpc_X3Kzk Day 3: https://youtu.be/oWF59ZTaMYY Day 4: https://youtu.be/mpWMjppxT1E Day 5: https://youtu.be/cUTmRlKMWxQ Day 6: https://youtu.be/j9Vq2dcnWnE Day 7: https://youtu.be/CHTL3gbI6zM Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos.

Welcome to the second interval walking workout of this series! This is Day 5 of the 'Kickstart your fitness' program. Today we will warm up for 10 minutes then walk or jog as fast as we can for 30 seconds then slow it right down for the next 30 seconds. We'll repeat the intervals 10 times then do our 5 minute cool-down and finish with flexibility exercises. This interval workout is designed to be suitable for seniors and beginners. During the 30 minute fast period, go at whatever pace you are comfortable with. Interval workouts are known to be effective fat burning workouts which improve your overall fitness quickly. This walk at home workout can also be done from a chair if you want to modify the exercises for a seated workout. Each day of the 7 day program is going to be designed differently to give you a full body workout. If you want to improve your strength, fitness, balance and flexibility (while having fun), then this is for you! The total steps during this workout is 3144 steps. As always, this is low impact. Please use your judgment on when to modify exercises. If you feel a move isn't good for you, please change the exercise to a move that is more suitable for you. If you enjoyed the workout, please hit the like button (thumbs up) and write a comment! All of your thumbs up and comments tell the YouTube algorithms that you enjoyed the workout so that way it will get 'out there' more, and more people will be able to discover the workout. If you want to see more of these workouts, please hit the subscribe button and ensure you turn your notifications on so you see future videos from this channel (to turn notifications on, hit the bell beside the subscribe button). Thank you so much for all of your support. Wishing you improved health, Jules 00:00 Intro 00:45 Warm-up 10:42 Intervals 20:45 Cool-down 25:47 Stretching 32:20 Jules' messages #intervalworkout #workoutsforbeginners #walkingworkout Here is the full 7 day workout: Day 1: https://youtu.be/zU701Ouryjc Day 2: https://youtu.be/7EWpc_X3Kzk Day 3: https://youtu.be/oWF59ZTaMYY Day 4: https://youtu.be/mpWMjppxT1E Day 5: https://youtu.be/cUTmRlKMWxQ Day 6: https://youtu.be/j9Vq2dcnWnE Day 7: https://youtu.be/CHTL3gbI6zM Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos.

Using resistance bands is great for anyone since you can adjust the tension for yourself depending on what you need. Bands can be stored easily or brought along on trips so you can do a workout anywhere. If you don't have bands, you can use light weights instead. In this workout, I'll be explaining the exercises for the first set. The first set is a bit longer in duration simply because I am explaining the proper form for each exercise. In the second set I'll be silent and will just have music playing. The no-talking version is just 8 minutes. With two options, you can decide whether to listen to the instruction and follow along or just follow along on the second set. You can also mute me and put on your favourite music. You can do 1-3 sets of the workout depending on your goals. We'll finish with 6 minutes of seated stretching at the end. If you enjoyed the workout, please hit the like button (thumbs up) and write a comment! All of your thumbs up and comments tell the YouTube algorithms that you enjoyed the workout so that way it will get 'out there' more, and more people will be able to discover the workout. If you want to see more of these workouts, please hit the subscribe button and ensure you turn your notifications on so you see future videos from this channel (to turn notifications on, hit the bell beside the subscribe button). Thank you so much for all of your support. Wishing you improved health, Jules 00:00 Intro 00:21 Warm-up 03:00 Resistance Band (talking) 21:42 Resistance Band (no talking) 30:29 Seated Stretching 36:34 Positive words #resistanceband #resistancebandexercises #resistancebandworkout Here is the full 7 day workout: Day 1: https://youtu.be/zU701Ouryjc Day 2: https://youtu.be/7EWpc_X3Kzk Day 3: https://youtu.be/oWF59ZTaMYY Day 4: https://youtu.be/mpWMjppxT1E Day 5: https://youtu.be/cUTmRlKMWxQ Day 6: https://youtu.be/j9Vq2dcnWnE Day 7: https://youtu.be/CHTL3gbI6zM Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos. Thank you to the amazing music creators! 'Moody Swing' by Oshóva is under a Creative Commons license (CC BY 3.0) Music promoted by BreakingCopyright: https://youtu.be/CPhnejWBYtc 'Malibu' by Scandinavianz is under a Creative Commons license (CC BY 3.0) Music promoted by BreakingCopyright: https://youtu.be/iusKLrpij2w Music by Sarah Jansen Song: Ikson - Anywhere (Vlog No Copyright Music) Music promoted by Vlog No Copyright Music. Video Link: https://youtu.be/UY08PUqArZI Song: Ikson - Blue Sky (Vlog No Copyright Music) Music promoted by Vlog No Copyright Music. Video Link: https://youtu.be/WlqmtiHygGM Song: Ikson - Do It (Vlog No Copyright Music) Music promoted by Vlog No Copyright Music. Video Link: https://youtu.be/3uARld40fpE "Flanzen - Help" is under a Creative Commons license (CC BY 3.0) Music promoted by BreakingCopyright: https://youtu.be/jN6_GRxE9Hg Song: Ikson - Spring (Vlog No Copyright Music) Music promoted by Vlog No Copyright Music. Video Link: https://youtu.be/xSZU2XMUAYY Song: MegaEnx - Tomorrow (Vlog No Copyright Music) Music provided by Vlog No Copyright Music. Video Link: https://youtu.be/nb_3ZfP80f4 Song: DayFox - Candy Friends Music provided by Vlog No Copyright Music. Song: DayFox - In The Now Music provided by Vlog No Copyright Music. Video Link: https://youtu.be/SF2iotNMOZk Video Link: https://youtu.be/p1CevauHt0o

This is Day 7 of the 'Kickstart your fitness' program. Today's cardio workout is a bit different from what I've done before. I have put in some new cardio moves geared to work your legs and arms while also getting your heart rate to come up so you shed calories and have fun (or I hope so anyway!). Grab some wooden spoons or anything else that is similar. If you don't have them, don't worry, you can do the workout without them as well. Each day of the 7 day program has been designed to give you a full body workout. If you want to improve your strength, fitness, balance and flexibility, then this is for you! As always, this is low impact. Please use your judgment on when to modify exercises. If you feel a move isn't good for you, please change the exercise to a move that is more suitable for you. If you enjoyed the workout, please hit the like button (thumbs up) and write a comment! All of your thumbs up and comments tell the YouTube algorithms that you enjoyed the workout so that way it will get 'out there' more, and more people will be able to discover the workout. If you want to see more of these workouts, please hit the subscribe button and ensure you turn your notifications on so you see future videos from this channel (to turn notifications on, hit the bell beside the subscribe button). Thank you so much for all of your support. Wishing you improved health, Jules 00:00 Intro 00:30 Warm-up 08:00 Cardio & Abs 26:30 Cool-down 30:17 Balance 34:16 Stretching 39:45 Ending #cardioworkout #workoutsforbeginners #walkingworkout Here is the full 7 day workout: Day 1: https://youtu.be/zU701Ouryjc Day 2: https://youtu.be/7EWpc_X3Kzk Day 3: https://youtu.be/oWF59ZTaMYY Day 4: https://youtu.be/mpWMjppxT1E Day 5: https://youtu.be/cUTmRlKMWxQ Day 6: https://youtu.be/j9Vq2dcnWnE Day 7: https://youtu.be/CHTL3gbI6zM Disclaimer: You should always consult your physician before starting any 'Improved Health' fitness program or any other fitness program. You should understand when participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself, and agree to release and discharge 'Improved Health' from any and all claims or causes of action, known or unknown, arising out of participating in these exercise videos.