Cardio & Strength Workout // All Standing Low Impact Exercises for Beginners & Seniors

Do you know your workout ABC's? Get ready for a great full body cardio and strength workout! All exercises are low impact and all standing. Great for active seniors and beginners!
In this 30 minute workout we will perform either a strength training exercise or a cardio exercise for every letter of the alphabet. For example, A is for Abs, B is for Biceps and Balance. There is a timer with 45 seconds on, 15 second break so you can go at your own pace. Please make the workout your own. There are some lunges and squats in this video, but please feel free to modify those moves if needed.
I'm using a set of 3 pound weights. Maybe have a few different sets of dumbbells on hand, or you can use water bottles or soup cans.
5 minute warm up and 5 minute cool down are also included.
Hope you enjoy and please leave me a comment!
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[@cynthiarodriguez1183]

C for clever, competent, considerate and colorfully cool!!! Thanks so much for what you do☺

[@SeniorShapeFitness]

C is also for creative comment!! Love it Cynthia 🤩

[@PhillyGirl-pt3vq]

Nice! 😊💞💖

[@R3APERxG1RLX]

I love alliteration. Couldn't have said it better! ❤

[@user-qh5tf8yd2y]

LOVED this one! Really different, not boring, and the alphabet was a countdown toward accomplishment :) Thank you!

[@SeniorShapeFitness]

I'm so glad you love it! Thanks Kathy :)

[@jackien9582]

This workout has become my “go-to” No matter the intensity I choose, I always feel all “glowy” and feel great too

[@SeniorShapeFitness]

Yay! Love that Jackie :)

[@user-px1fv1np5w]

I first thought …THE WHOLE ALPHABET???? 😂😂😂 So fun and the alphabet went faster than I first thought it would !!!👏👏😅.

[@SeniorShapeFitness]

Excellent! Great job Diane :)

[@user-px1fv1np5w]

This have become a favorite go to at least once a week . I do Pilates , yoga , strength training the rest of the week . My goal is to do 30 minutes a day and have only skipped 3 days since finding and starting your videos late December!!! As a active 67 year old I noticed my posture was not the best but I can really tell a difference…. Shoulders down and back … has been engraved into my brain 🥰. I’m so glad I came across your channel …. There is always a video to choose however you feel . I was really tired the other day and the seated yoga was perfect …but I definitely felt it ! Thankyou for all you do 🥰

[@SeniorShapeFitness]

@@user-px1fv1np5w OMG, that's amazing! I'm so impressed :)

[@user-px1fv1np5w]

@@SeniorShapeFitness Thankyou ☺️.

[@user-ox7mj8xi2s]

Fun! You never seem to run short of creative ways to help us exercise🥰

[@SeniorShapeFitness]

Thanks Cindy, I try to keep things interesting and fun :)

[@majean63303]

Another great one, Lauren...thank you! One suggestion - I am lucky to have excellent Silver Sneakers instructors at my local rec center. One thing they always stress is to put our weights on a chair so that we never bring our head below our heart when the heart rate is elevated. Thanks again! (And I had my 72nd birthday this week!)

[@SeniorShapeFitness]

That is a good tip! You can also bend down ( a squat) to lower your weights :)

[@isa-leewolf1223]

What a fun, clever workout that absolutely flew by!! My mind stayed busy trying to guess what you'd do next. I also love how, no matter which style of workout I choose, it always smooths out the sticky spots. Thank you for another great one!

[@SeniorShapeFitness]

Glad you liked it!! Thank you for your kind feedback :)

[@PaperHaven246]

Haha. I was doing the same thing. Except my brain jumped all the way to Q and Z. 😂. I have been an educator for 20 years so I loved this alphabet challenged.

[@stacischeetz7597]

AmaZing from A to Z!! Showing my body the love this Valentine's Day by exercising my heart and building muscle and bone strength!! 5 lb. weights, too!!! Thank you for all the encouragement! ❤❤❤

[@SeniorShapeFitness]

Awesome Staci! Happy Valentines Day :)

[@karlamoran787]

Good morning Lauren! Didn’t get to this one til this morning! Really loved this workout! So creative, so many different moves, using all muscles! I even enjoyed working out my brain, trying to figure out before each new letter, which move you might be doing!! Complete body workout! Thank you so much!! Have a great day!

[@SeniorShapeFitness]

I'm thrilled you love it Karla! Thanks and I hope you have a great day as well :)

[@lindamorgan8672]

I enjoy the all standing workouts the most. As a senior with bad knees, hips, and back, the floor exercises are very difficult for me. Getting down and up is a workout. Please make more all standing workouts!

[@SeniorShapeFitness]

I'll continue to do all kinds of workouts, but I'm glad you like the all standing videos. Did you do my last few strength videos? Especially the knee friendly ones. They are all standing...

[@sandrathomas7438]

❤Great workout, thank you

[@SeniorShapeFitness]

@@sandrathomas7438 You're welcome Sandra :)

[@a4dd4a]

This is my ideal workout - fun, different, worked every area, modifiable, great stretches. I loved the alphabet idea! So fun.

[@SeniorShapeFitness]

So glad you had fun! Thanks for working out with me 🤩

[@susiescott661]

It was fun and thanks for coming up with it!

[@SeniorShapeFitness]

You're most welcome Susie! Glad you had fun :)

[@cjsjourney1825]

Loved this one Lauren🌸💜 great workout for a 63 yr old and her hubby😀😀

[@SeniorShapeFitness]

Happy to hear it!!

[@elaineyakatan2310]

Good morning. Thank u for offering these classes.

[@SeniorShapeFitness]

My pleasure Elaine :)

[@paulamccammon5591]

Just love it, feel my whole body was invited but no part was overtaxed 😊

[@SeniorShapeFitness]

Glad you got a good workout Paula 🙌🏻

[@SK-sv1wq]

Thanks Lauren for 26 different exercises. The transition pace among each one delivers so elegantly!

[@SeniorShapeFitness]

Glad you like them! 🙌🏻

[@JulieCoburn-kn7yo]

Alphabet was so fun, Loved it!!

[@SeniorShapeFitness]

Thank you Julie 🤩

[@merrijordan749]

Lauren, loved the cardio and strengthening A-Z, it was fantastic!🤗☺️ Thank U🙏☺️

[@SeniorShapeFitness]

You're so welcome! I'm thrilled you love it Merri :)

[@debstratas]

Another fabulous workout, Lauren. I feel sweaty, satisfied and strong! :-)

[@SeniorShapeFitness]

Wonderful! Thanks Deb 🙌🏻

[@annafrench6269]

This workout is absolutely fabulous!!!! Thank you so so much for creating this!

[@SeniorShapeFitness]

Yay! Thanks so much Anna :)

[@christianepfeiffer4750]

Fun workout ! Thanks Lauren !

[@SeniorShapeFitness]

Glad you enjoyed it Christiane :)

[@ebnetedith3831]

What a funny idea to use the ABC for workout. And presented by a wonderful Lauren - thank you so much!

[@SeniorShapeFitness]

You're so welcome!

[@pattykoel274]

My favorite so far, thank you!!!!

[@SeniorShapeFitness]

woo hoo! You're welcome Patty :)

[@deirdrekenney3893]

I absolutely love your work outs. I have not exercised in so long. All of your workouts are just right for me. Thank you so much!!

[@SeniorShapeFitness]

Lovely to hear Deirdre :) Keep up the good work!

[@bettyratliff7377]

Thank you Laurel! Loved the alphabet workout! Covered every muscle from A-Z🥰

[@SeniorShapeFitness]

You're so welcome! I'm thrilled you love it Betty :)

[@jeannettechiappone3887]

Oh how fun! Thanks for another GREAT workout!

[@SeniorShapeFitness]

You are so welcome Jeannette :)

[@user-hv2yz5cx2w]

Loved this workout! Thank you for providing different fun ways to exercise!

[@SeniorShapeFitness]

My pleasure Tonya, I'm thrilled you love it :)

[@odiletablet888]

Thank you so much from France

[@SeniorShapeFitness]

You are welcome!

[@sbell5702]

This one ticked all of the boxes - loved it!

[@SeniorShapeFitness]

Yay! Thank you so much for your support 🤩

[@kelliwaite7159]

This was so much fun! Not too easy not too difficult; good balance. So thankful for this channel💕

[@SeniorShapeFitness]

Thanks Kelli! I'm grateful for awesome viewers like you :)

[@user-kb5wk4tn7m]

My group and I loved this new workout this morning! Thank you!

[@SeniorShapeFitness]

You're so welcome! Thank you Sonya ad group :)

[@annehamilton8425]

Wonderful workout! My body feels gently exercised and limbered. Thank you!

[@SeniorShapeFitness]

Wonderful! You are very welcome Anne :)

[@carolynnoble8264]

I really enjoyed this workout! Very fun, creative and effective with alphabets in mind. Thank you so much for putting this exercise regimen together. Have a wonderful day and enjoy the rest of your week! 🥰🌷🌞

[@SeniorShapeFitness]

Glad you enjoyed it! Thanks Carol 🤩

[@yvettevanschie7637]

Loved this one! I am extremely uncoordinated and I was able to do every move with you 👏🏼👏🏼👏🏼 am going to try it with heavier weights next time- thank you for a wonderful class ❤

[@SeniorShapeFitness]

Yay! I'm thrilled you love it Yvette :)

[@marymayhut7423]

Great training for those of us needing to get back in shape (after eating too many Parisian goodies)! With gratitude.

[@SeniorShapeFitness]

Thanks Mary! I'm sure those Parisian goodies were well worth it :)

[@lorrainespence5324]

Now that was certainly a varied workout. Loved it .Thanks so much Lauren😊 x

[@SeniorShapeFitness]

You are most welcome Lorraine :)

[@dianesauer4159]

Loved this workout! Full body .. feels great! ❤

[@SeniorShapeFitness]

Fantastic! Thanks Diane :)

[@eileenbowen4330]

I love combined cardio and strength workouts!! More please!

[@SeniorShapeFitness]

Coming soon :)

[@rosemaryw5882]

Loved this! It was hard, but doable.

[@SeniorShapeFitness]

Yay! Great job Rosemary :)

[@jacqueline6303]

Perfect! Thank you so much, Lauren!

[@SeniorShapeFitness]

You're so welcome! Glad you like it Jacqueline :)

[@user-qz8go4xl7w]

Thank you! That was a lot of fun! ❤

[@SeniorShapeFitness]

Glad you enjoyed it Cindy :)

[@Donna-iu4lq]

Loved the cardio piece in this one. Very creative and fun, thank you!

[@SeniorShapeFitness]

Glad you liked it!! Thanks Donna :)

[@lavendar6278]

Love it, no floor work (which I can't do), timer, great light day

[@SeniorShapeFitness]

Glad you enjoyed it!

[@carolcesare2861]

you made it not boring and covered almost every muscle group

[@SeniorShapeFitness]

Glad you enjoyed it!

[@annniblock9316]

Thankyou,when you said each letter of the alphabet I thought oh no I will never be able to do this but as usual you make it easy to follow and do,thank you 😊😊😊

[@SeniorShapeFitness]

Great job Ann! You are very welcome :)

[@lynnelcano1700]

That was great and no repeats! Yay!

[@SeniorShapeFitness]

Glad you like it Lynn :)

[@JaniceFrary]

Excellent! Using the alphabet made it easy to know how far along we were. Thank you.

[@SeniorShapeFitness]

You're very welcome! Glad you enjoyed it Janice :)

[@mariofonseca]

Great routine today Lauren. You look very pretty and that motivates me to work hard to complete the work. Have a nice day.

[@SeniorShapeFitness]

Thank you Mario :)

[@MarissaBracke1]

I loved this workout! It was such a creative approach and it made the time just fly by! 🧡💪

[@SeniorShapeFitness]

So glad! Thanks Marissa :)

[@christinaedwards356]

Definitely enjoyed this wide variety of moves.

[@SeniorShapeFitness]

Glad to hear it Christina :)

[@elizabethesquivel3887]

Loooove it!! ❤You’re the best !❤🎉… thank you Lauren🙏🏻

[@SeniorShapeFitness]

Yay! Thank you Elizabeth :)

[@user-cg9xt9nw8n]

A new way to looking at the "ABCs". It was fun to try and comprehend the next letter exercise. Love that both cardio and strength are in one.

[@SeniorShapeFitness]

Glad you liked it! Thanks Gail :)

[@ingersteere6414]

Great all around moderate exercise for seniors. Perfect for an afternoon workout

[@SeniorShapeFitness]

So glad you enjoyed it :)

[@esperanzagonzalezcoons]

Loved this workout, creative and challenging at same time.

[@SeniorShapeFitness]

Awesome! Thanks Esperanza :)

[@candacenagle505]

I really love how you change it up and create more complex moves, challenging the brain and body. It is so easy to get into a routine, which becomes a rut and the body quits learning...Thank you for keeping it 'real'!

[@SeniorShapeFitness]

Yes! Thank you for appreciating that Candace 🤩

[@simonekhan1940]

I love the ABCs.

[@SeniorShapeFitness]

Happy to hear it!

[@SamanthaLReynosouy.]

Gracias por ayudar a cuidarme !!!! Una muestra de amor al prójimos!!Hoy logrado también 🎉

[@SeniorShapeFitness]

You’re welcome!

[@LizThompson-iz5dz]

I thought this would be easy. I’m sweating like crazy! Just recently discovered you. Did not think I needed “senior” workouts at 59, but I’m enjoying ALL of them and they are tough! Thanks.

[@SeniorShapeFitness]

Yay! so glad you are enjoying my workouts Liz! They are tough :)

[@KristenRidley-tn9qk]

I absolutely LOVE how you give a really good workout without us needing to slam our joints or move too fast. This was so creative - please keep them coming. Great workout!

[@SeniorShapeFitness]

So glad you like it Kristen! You are very welcome and thank you for your kind feedback :)

[@annoldenburg1115]

I love this workout! Thank you.

[@SeniorShapeFitness]

Thanks so much Ann!

[@heatherresnick4756]

Brilliant creativity for using the alphabet! Great job! Thanks!

[@SeniorShapeFitness]

Thank you! 😃 So glad you enjoyed it Heather!!

[@crterwil]

can't wait to do this one!! Thank you!

[@SeniorShapeFitness]

Hope you like it!

[@amycovington7457]

Enjoyed this one!

[@SeniorShapeFitness]

Yay, thank you!

[@user-uk5nm5xu7j]

Will be returning to this one. As book lover I loved the alphabet concept. Great exercises. Liked the length of this video too. I’m ready for these longer workouts

[@SeniorShapeFitness]

Awesome! Thank you Paula :)

[@nikki4814]

I like that there’s enough time for a good stretch!

[@SeniorShapeFitness]

Yes! I always include them in my workouts, stretching is so important :)

[@marymar5646]

This workout was amazing! Not easy, not difficult, not boring: fun and fantastic! I loved it. And you are so adorable,Lauren…A big “grazie” from Italy.

[@SeniorShapeFitness]

Yay! Thank you Mary. I appreciate that :)

[@joannaroumbies9638]

Loved this fun new workout!! Thank you so much Lauren!!❣

[@SeniorShapeFitness]

You're so welcome! I'm thrilled you love it Joanna :)

[@shawnlitzenberg4108]

Don’t know how you come up with such fun creative workouts - loved this so much! Thank you!

[@SeniorShapeFitness]

I appreciate that Shawn :)

[@debbiehassinger2400]

Loved this, Lauren! Thank you much! I appreciate all you do for us. 😊

[@SeniorShapeFitness]

You are so welcome Debbie!

[@cherandgray1875]

Loved working out to ABC …. Lots of variety ❤

[@SeniorShapeFitness]

She glad you enjoyed it 🤩

[@karenfranklin8638]

Great work out! It was fun to guess what was coming next!

[@SeniorShapeFitness]

Thanks so much Karen :)

[@belindabutt719]

Loved this workout Lauren, thank you, covered everything 👍

[@SeniorShapeFitness]

So glad! Thanks Belinda :)

[@belindabutt719]

@@SeniorShapeFitness I think your fitness videos are great and have recommended to my friends. Thank you again.

[@SeniorShapeFitness]

@@belindabutt719 I appreciate that :)

[@cathyweiss7109]

Clever concept and enjoyable workout!

[@SeniorShapeFitness]

Thanks so much Cathy :)

[@helenguidry1569]

Love the alphabet workout! Workout so effective, didn’t realized we had gone through the alphabet. Feel amazing, thank you!❤

[@SeniorShapeFitness]

You're so welcome! I'm glad you love it Helen :)

[@pamelaedwards6380]

I loved this one! Thank you so much!

[@SeniorShapeFitness]

Yay! You are very welcome Pamela :)

[@MrDONTEATUS]

Another great one! Thank you!

[@SeniorShapeFitness]

Glad you enjoyed it!

[@teresakornegay1580]

Great workout! Thank you 💕

[@SeniorShapeFitness]

Glad you liked it!!

[@margaretwhite5497]

Loved this workout. ❤

[@SeniorShapeFitness]

THanks Margaret :)

[@celestehammell4067]

Love these longer workouts. Thank you

[@SeniorShapeFitness]

You're so welcome Celeste :)

[@patriciamcnaughtdavis5232]

Loved it! Thank you!

[@SeniorShapeFitness]

You are so welcome Patricia 🤩

[@antonianahring9883]

Thank U sooo 🎉 for doing this for me & all ❤ Love it & you know my needs for now 💋thank you

[@SeniorShapeFitness]

You are so welcome 🤩

[@reneeg7820]

Loved this! So unique and fun!! Thank you!! xo

[@SeniorShapeFitness]

Glad you liked it!! Thanks Renee :)

[@juliestockwell6213]

Clever! Thank you once again!❤

[@SeniorShapeFitness]

You are so welcome Julie :)

[@sdspangler]

Enjoying all your workouts! Thank you!

[@SeniorShapeFitness]

My pleasure 🤩

[@karenwilson8607]

Really enjoyed this workout, thank you ❤

[@SeniorShapeFitness]

Great to hear Karen, thanks!

[@dianne7033]

Thank you Lauren! So creative and fun as well as, a great workout.

[@SeniorShapeFitness]

Yay! Thank you Dianne :)

[@TheYTFiles]

Love this workout! Thank you ❤

[@SeniorShapeFitness]

Yay! Thanks so much :)

[@kathyjonokuchi5387]

Now I know my ABCs of fitness!

[@SeniorShapeFitness]

Yay! Thanks Kathy :)

[@laurieyoung8916]

Loved this workout! What a great idea and fun workout! Loved it, thank you!

[@SeniorShapeFitness]

Awesome Laurie! I'm thrilled you love it :)

[@rosealenius-spencer4823]

Thank you, Lauren…I LOVED this workout! You make it possible to continue working out even while traveling! ❤

[@SeniorShapeFitness]

Happy to hear it Rose! Safe travels ;)

[@CBWilliams]

Really enjoyed this one. Thanks!

[@SeniorShapeFitness]

Great! Thanks so much :)

[@cinda7234]

Ok, I was curious, I had to do this workout just to see what you did with XYZ. I loved this, I loved the mix up. On F for fly's, I always pretend I have a walnut between my shoulder blades that needs to be cracked. Hee! ANOTHER WINNER!!!!

[@SeniorShapeFitness]

Yay! Thank you Cinda! Love your "walnut" tip too :)

[@zahraharati7183]

Thank you so much! Loved this one.

[@SeniorShapeFitness]

Yay! Great to hear :)

[@veronicapolverari1785]

Great idea with the alphabet! Fun and innovative! very nice for seniors and beginners of any age. I like that you're very aware of joint issues and how to modify them. Thanks so much, Lauren! :)

[@SeniorShapeFitness]

Thank you so much Veronica :)

[@carolinerich7213]

Great variety and fun! Thank you!

[@SeniorShapeFitness]

My pleasure Caroline!!

[@annoldenburg1115]

Thank you for another great workout!

[@SeniorShapeFitness]

My pleasure Ann :)

[@anastasiafot1119]

I just loved this one! Thank you!

[@SeniorShapeFitness]

Great! You are very welcome Anastasia :)

[@cindyhermanson7004]

This was great! Thank you!

[@SeniorShapeFitness]

Glad you enjoyed it!

[@user-lp6xi9mj3y]

Really challenging but at the same time very gratifying to complete! Thank you!

[@SeniorShapeFitness]

Great job! 🤩

[@marthariverollalvarez9898]

Great!! Lots of fun. Thanks, Lauren. ❤

[@SeniorShapeFitness]

You are so welcome Martha!