Classes at Senior Shape with Lauren

Welcome to this 10 minute no crunch core workout!  These gentle yet effective exercises are perfect for beginners and seniors and are safe for those with osteoporosis. There are no movements that involve rounding or twisting of the spine.
This is a great workout on its own or added on to another workout to build core strength.

Please go at your own pace if you needed and start with an appropriate size weight. I'm using two 5lb dumbbells and it's challenging. I recommend starting with lighter weights such as 3lbs. Increase your weights as you get stronger!
There is no warm up provided in this video, so please make sure your muscles are warm before starting. There is however, lots of stretching at the end that will leave you feeling great!
All exercises are also appropriate for those with osteoporosis. There is no bending or twisting of the spine and the strength training is great for building bone mass.

Let's tone and build strength in your upper body with this 10 minute workout that uses a light set of dumbbells. I'm using a set of 3 pound weights in this video that's great for beginners and seniors. 
After a quick warm up, we will complete 10 different exercises for the arms, back and shoulders for 45 seconds and then rest for 15 seconds. Please go at your own pace and use a weight that is appropriate for you!  The workout is completed with stretches that will gently relax your muscles and that are great for working on your range of motion.

All exercises are low impact, performed in a standing position and are appropriate for seniors and beginners. 

Thank you for joining me for a full body toning pilates workout using the magic circle! Exercises in this 30 minute workout will be performed standing first, then on the mat in various body positions. Exercises are done at a nice pace so this workout is great for beginners and seniors.
This fun workout can also be modified so you can still do the exercises even without a pilates ring. Simply keep your legs and arms in a similar position.  A small ball will also work really well!
This workout is perfect for core strengthening and stabilization. We will also complete exercises that will work the arms, chest, back, legs and glutes. 

Please join me for this engaging walking workout that focuses on increasing your power! It's important to work on your ability to do powerful movements that increase your reaction time as well as build bone density. This is a great way to get a full body workout and get your steps in.
This workout is set to the beat of music which keeps us at pace as well motivated! It also has a timer. Throughout the workout we will alternate between 30 seconds of walking in place with 60 seconds of a power move. The exercises that will help increase your bone density as get get your heart rate up involve a little more bouncing. There is no jumping, but there is a little more impact. Go at your own pace if you need to.
This workout is appropriate for all ages including beginners and seniors, and are an excellent way to get your steps in and increase your heart rate.  We will alternate aerobic moves with walking in place for a fun way to move our bodies.
This walking workout is 27 minutes and is set to the music so it keeps us moving at an achievable pace. I was able to get 3400 steps in and burned 150 calories!

You will enjoy this full body barre workout that's appropriate for everyone including seniors and beginners. I choreographed this routine to be good for those with osteoporosis so there are no movements that involve bending or twisting of the spine. The entire workout is also performed in a standing position so there is no floor work.  A complete warm up and stretching cool down is also included in this video.
Barre is a wonderful workout to work on lengthening and sculpting your muscles while improving your posture as well. No dance experience is required.
You will feel great after completing these exercises!

Welcome to this fun at home barre class! No ballet experience required, but you will look and feel like a dancer with these lengthening and muscle toning moves! This barre workout works the entire body and all exercises are low impact.
After the warm up we will perform exercises for the lower body at the barre (grab a chair), then move to the upper body using a light set of hand weights. I'm using two 3lb dumbbells, or 1-2kgs. 
This workout is completed on the floor to strengthen our abdominals and finish with great stretches. Make sure you finish the video with the stretches to reduce soreness, lengthen the muscles and improve flexibility. 
Thank you for working out with me!

Let's strength train together and build muscle mass with this 30 minute workout!
All exercises are in a standing position and are set to a timer so you can go at your own pace.  We will perform exercises for 60 seconds, then rest for 20 seconds. I'm using a set of two 8lb weights for this full body workout. Please start with lighter weights if it is your first time doing this workout or if you are new to strength training.

This 30 minute workout will fly by with unique moves and there are no repeats! We will alternate with an exercise that is more cardio focused with an exercise that is a strengthening move.
Warm up and cool down are also included.

This 30 minute full body workout reminds me of the classes that I used to teach in person! The first half is all standing cardio aerobics and is to the beat of the music. The second half is strength training, also all done in a standing position. I'm using a resistance band with handles for the strength building section. You could also use a stretchy band without handles such as a theraband, or you can use a set of light hand weights. You do you to make it work.

Thank you for joining me for this fun and effective 20 minute workout! These exercises are osteoporosis and osteopenia friendly so there are no movements that involve twisting of the spine or rounding of the back. This workout is a great way to improve both your cardio fitness as well as your bone density.
After a quick warm up we will grab our hand weights (I'm using just 2lbs or 1Kg). Make sure you are using very light hand weights because we hold on to them throughout the entire workout. Water bottles are also great to use. This video is set to the music and the exercises are set to a timer, so you can choose to stay with me or go at your own pace. We will complete the workout with a cool down and a few stretches. You will feel great!

Thank you for joining me for this full body chair workout!  All exercises are osteoporosis friendly and low impact. These fun exercises are to the beat of music and work the total body. We begin with cardio to increase the heart rate that is easy to follow along. We then move to the strength section. Here, we will perform strength building exercises for the upper body as well as our core.  Grab a pair of dumbbells. I'm using two 3 pound (1.3KG) dumbbells for this video. Always start with a lighter weight if you are unsure. Soup cans or water bottle are great to you use as well. This workout is completed with great yoga inspired stretching that is perfect to work on your mobility and flexibility and will leave you feeling wonderful!

You are going to love this effective and energizing cardio workout! All moves are to the beat of the music and pilates inspired. This workout will be enjoyed by all whether you have experience with pilates or not, so give it a try!  Every exercise is low impact and there is no floor work and no equipment required in this video. Let's have some fun and feel great!
 

This is a great 25 minute workout that is perfect for seniors and beginners or for anyone who is not comfortable getting on the floor. There are several exercises that will also improve core strength.

Grab a set of dumbbells and join me for this total body "choose your own adventure" workout!
After a warm up we will begin with a simple exercise for the lower body, then an exercise for the upper body. We will then repeat those two moves as we just did them, or at a more advanced level. The second set of all the exercises are presented with a more intense option. You get to decide which level you would like to perform them at.
I'm using a set of 4 pound dumbbells or 2Kgs. Feel free to use lighter or heavier weights to fit your needs. This is also a great workout to return to and increase your weights to build your strength!
The first half of the workout is in a standing position, and the second half is on the floor. The workout is completed with stretching on mat.

This workout video includes 10 strength building exercises that we will first complete using just our bodyweight. The second time through we will use a light set of handweights. I'm using 4 pounds in this workout.  After a short warm up we will get to work on our strength training. These exercises are performed using a timer. Don't feel like you have to keep up with me, go at a pace that you are comfortable with. We will do each exercise for 45 seconds, then rest for 15 seconds while I demonstrate the next move.
We will finish the workout with some feel-good stretches.
Many of these exercises are compound movements, using both the upper body and lower body at the same time. You will defiantly get some cardio benefits with this workout as well!

Activate your core and decompress with this full body stretching routine that also works your abs!
This is a great workout to do on it's own when you are short on time, or as an add-on to a cardio or strength workout.    
Just follow along , lets relax your muscles, relieve tension and feel great afterwards!      

Please join me for this beginner and senior friendly pilates mat workout! There are no exercises on our hands and knees so it is really easy on your joints. 
You may want to have pillow to support your hips when we are in a cross legged position. You can also use a pillow to support your head and neck when we are on our backs.
This gentle workout will work on stretching the entire body and includes exercises for posture, core strength as well as butt, hip and thigh toning.

There are no squats or lunges in this workout so you don't need to worry about modifying if you have troublesome knees. You may want a chair or nearby wall for balance support on a few of the moves.
You will love these fresh exercises that are all compound moves meaning we are working more than one body part at a time. This 30 minutes workout packs a lot in including a warm up and cool down. All exercises are set to a timer (45 seconds on, 15 off) so you can go at your own pace. Choose a dumbbell weight that works for you and maybe challenge yourself with a heavier set. Always start with lighter weights if you are unsure, or just starting an exercise program.

Welcome to this gentle pilates workout that uses a stability ball. You will feel great after activating your core, working your thighs and doing stretches for better posture!
Follow along for unique exercises that are completed at a safe slow pace using multiple body positions. This pilates based workout is perfect for everyone including beginners and seniors. Like many pilates exercises, we will focus on the core/abs while also performing exercises that we give balance challenges.

Let's increase our strength and build our bones with this full body strength workout! 
I'm using a "heavy" resistance band for these exercises, but you can also use a set of dumbbells and get all the same benefits. Alternatively, you can use a band that is a latex strap without handles such as a theraband.
This video is safe for those with osteoporosis;  there are no movements that involve twisting or rounding of the spine. 

Please join me for this all standing workout for arms and abs. In under 20 minutes we will get a great workout for all areas in the upper body including shoulders, biceps, triceps and core!
I'm using one 5 pound dumbbell in this video. Please use a weight that you are comfortable with and always start with a lighter weight until you are familiar with the exercises.
All exercises are set to a timer so you can go at your own pace. We will perform one exercise for 45 seconds, then rest for 15 seconds while I demonstrate the next move.

This all standing 30 minute workout is perfect for seniors and beginners. Using a set of light hand weights (I'm using two 3lb / 1.3kg dumbbells) we will tone and strengthen the whole body.  All exercises are knee friendly (no squats or lunges) and are osteoporosis friendly (no rounding or twisting of the spine). Build bone density and strength and increase your weights as you get stronger.
Have a chair nearby to assist with a few of the exercises and go at your own pace. Each exercise is performed for 45 seconds with a 15 break between where I will demonstrate the next move. First we will do one exercise for the upper body, then one exercises for the lower body, finally, we will put those two exercises together.
Too difficult? Just pick either the upper body or the lower body exercise.
Too easy? Use bigger weights, increase your pace or add a loop resistance band above your knees!

Thank you for joining me for this total body strength workout. All exercises are performed on the mat in varying positions. I will walk you through exercises at an achievable pace using a set of light dumbbells. This workout is appropriate for seniors and beginners.
I’m using a a 4 pound set of hand weights for this workout. Always start lighter if you are unsure or just starting working out. It’s more important to have correct form and prevent injuries.  Just use what you have, even water bottles and soups cans are great to use.
I'm also using a pair of ankle weights that are 2 pounds each. They are totally optional, you will still get a great workout without them.
You may also want a pillow to support your hips and head. If sitting cross legged is uncomfortable for you, you can extent your legs out in front or even do the first section sitting in a chair.
Want more or want to gain strength faster? I suggest you do the workout two times through to really feel those muscles working!
Make sure you stay for stretching at the end of the workout. The final 5 minutes are stretching exercises that will reduce soreness, work on flexibility and make you feel great!

Thanks for joining me for this fun low impact cardio Tabata workout!
What's Tabata? Tabata is just the name for the specific timing of this type of interval training.
It looks like this:
20 seconds of work
10 seconds of rest
repeat this 8x totaling 4 minutes. This equals 1 round
In this workout we will complete 4 rounds with a 60 second break between each round.
Got it? Let's do this!!!  Warm up and cool down are included in this video. Go at your own pace and make the workout your own!

Give this great new 30 minute cardio Tabata HIIT workout a try! These toning exercises are pilates and barre inspired and will leave you feeling energized.
You don't need any equipment for this workout, but you may want a chair nearby for a few balance exercises.
We have 6 Tabata rounds. Each round is 4 minutes. Each exercise will be performed for 20 seconds, with a 10 second rest between exercises. There is also an extended 30 second rest between rounds. Just follow along and go at your own pace!

Get ready to have a blast and burn some calories with this fun cardio walking and dance workout! All moves are low impact, and set to 80's style music. This workout is great for everyone including seniors and beginners.
I hope you dance like no one is watching and just follow along and have FUN! I referenced a lot of my jazz moves from my dance classes in the 80's.
For your reference (keeping in mind everyone is different) I took almost 2000 steps and burned 150 calories in just 20 minutes.

You are going to love this new walking workout that is perfect for all abilities! It is both to the beat of the music as well as a timer so you can go at your own pace and progress as you desire.
After a warm up we begin each section with a 30 second walk in place. I will then show you level one of a different exercise. We will then build on that exercise in 30 second increments. There are three levels to each exercise, so you are free to stay with level one, progress to level two or move on to level three.  All exercises are easy to follow and there is no tricky choreography or advanced moves. 

I hope you enjoy this new pilates workout that uses a blank wall space to assist in our exercises. 
This is a great quick workout to set your posture and activate your muscles leaving you feeling relaxed, yet energized! Follow along to increase your flexibility and have fun with these fresh moves.

Thanks you for joining me for this 20 minute all standing strength training workout.  It's perfect for seniors and beginners.  All exercises in this strength building workout are osteoporosis friendly. There are no moves that involve twisting the spine or rounding the spine. Let's build some strong bones!
This workout program:
30 seconds upper body exercise 
30 seconds lower body exercise
30 seconds combination
We complete just 6 rounds in this pattern with 15 seconds rest between each segment.

Hello and welcome to this FUNctional strength training workout! This 30 minute workout with optional weights is a MUST DO for everyone. All exercises are performed in a standing position and are low impact. This is the perfect workout if you are a beginner or a senior that needs to build strength and want to be able to continue to perform your everyday activities. 

Let's stretch, relax and feel better with this gentle yoga class. This routine is perfect for most people including those with limited mobility. The first half of the video is all completed in a seated position in a chair. (A chair without arms is best). In the second half we will perform exercises in a standing position while using the chair as a base of support.
I hope you feel great after doing this workout with me. Please let me know how you liked it in the comments. I love hearing from my viewers. This video was actually an idea from a viewer who wanted to progress from just the chair. I also choreographed the movements so they are suitable for most people and don't require too much flexibility. I hope you enjoy :)