20 Minute Total Body Standing Strength Workout for Seniors & Beginners

Welcome to this full body strength routine that focuses on building muscle mass and strength in just 20 minutes. Make the workout your own by using weights that are appropriate for you and going at your own pace. All exercises are set to a 45 second timer with a 15 second rest period. All exercises are also osteoporosis friendly and performed in a standing position.
After a quick warm up we will perform 10 exercises 2 times through. The exercises alternate between upper body and lower body. Finally, we will finish with a few standing stretches.
Thanks for working out with me, please let me know in the comments how you liked this workout. 😀
I'm using a set of 5 pound (2.25Kg) hand weights
My outfit is from Halara
Coupon code: 15fitness to enjoy 15% off on full-priced items!
SoCinched High Waisted Tummy Control Side Pocket Shaping Training UltraSculpt Leggings
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Round Neck Backless Twisted Yoga Tank Top
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Color：Winterberry
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My music is from Epidemic Sound
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/ seniorshape
/ seniorshapefitness
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[@juliemacefield3307]

Thankyou Lauren decided to repeat this today 👍Well the scales say I've put a bit of weight on but I've gone down nearly 2 dress sizes !!! I can see how much I'm toning up thanks to you 🙋💐❤️

[@SeniorShapeFitness]

That is so great to hear Julie, and a PERFECT example of how muscle weighs more than fat. You are doing amazing things for your body!

[@juliemacefield3307]

@@SeniorShapeFitness Thankyou Lauren all down to your great classes and support ♥️

[@jamiemartin3787]

​@@juliemacefield3307I have MS and am over 60 have always exercised even when they said not to years ago. My neurologist retired after 20 years, I now have a NP who changed my meds one being gabapentin. I was 150 two years ago I am now 186. My np said that gabapentin causes weight gain. The more weight I gain the more I need to exercise, the more I exercise the more muscle spasms I have and nerve pain ( I am always a 5-8 in discomfort). Her solution was a antidepressant and to see if someone can prescribe a weight loss pull, which is unaffordable unless you're Oprah. Can you please give me advice on natural remedies for pain. I work out with you and use my treadmill. Thank you ... Much appreciation for what you do!!❤️

[@celestehammell4067]

My friend Terri and I might be your biggest fans. Thank you from the bottom of our hearts, you are our personal trainer that helps us gain strength helping us have a healthy lifestyle.❤😊

[@SeniorShapeFitness]

Love that! Thanks Celeste and Terri 😍

[@julietturner4915]

I’m her biggest fan. Ever since I have been doing her Senior shape workouts my body feels so much better. I love the way she explains every move and takes her time with us. Now back to who’s her biggest fan. I think there’s room for more fans. Thank you so much for helping seniors. Juliet

[@SeniorShapeFitness]

Thanks Juliet, love this!!

[@rivkabialik8445]

I have not used weights for a while because I had a problem with my shoulder😊. Thanks for getting me back to using weights. Loved this

[@SeniorShapeFitness]

Good for you Rivka! I’m thrilled you love it 😍

[@mariofonseca]

Thanks Lauren, excellent routine to start the week like all yours. I want to send greetings from Costa Rica to the thousands of followers around the world who benefit from this very professional program, thanks to which we are obtaining very good results in both our physical and mental health. Blessings to all... Pura vida

[@SeniorShapeFitness]

That’s very kind of you Mario. Thank you and glad you enjoyed the new workout 🤩

[@christopherellinger9901]

I love working the whole body in only 20 min. Thank you for always inventing different combinations to keep it interesting.! I'm delighted my husband is now doing your weight routines, too -- you're the only instructor who "works" for him. He's never found a way to add weights to his exercise routines before. (Anne)

[@SeniorShapeFitness]

Wonderful! Thanks so much Anne (and now Christopher) 🤩🙌🏻

[@JamieJones-zz6bm]

Finally, I found online workouts that are challenging, have variety and are interesting, but not too intense for my fitness level! I’m a big fan and will recommend you to my friends!

[@SeniorShapeFitness]

Wonderful! I'm so glad you found me Jamie :)

[@beverlydoran2680]

Thank you. I love all of your workouts. Perfect for a senior in age who is young at heart! You are the absolute best!

[@SeniorShapeFitness]

Thanks so much Beverly, I appreciate that! 🤩

[@joannemoffat9074]

Thank you Lauren I always love all the types of excercise you do. I love doing different workouts ,Keeps me from getting bored, I think I am in good shape for someone 81. Thanks again

[@SeniorShapeFitness]

Wonderful! Keep up the great work Joanne :)

[@stellegin]

Did this and it was difficult for me....I have been inactive for a while, over weight. So trying to get in better health. I am doing your videos 3 times a week and walking with a backpack 2+ miles the other days. Trying to get into shape for an upcoming backpack trip.😮 I woke up this morning sore in my glutes and hamstrings. I am going to continue to do your videos, but have liked this one to come back to in 2 weeks to see if it gets easier after some conditioning. Because my heart rate was through the roof. Thanks for a great workout.

[@SeniorShapeFitness]

Good for you, that's a great goal :)

[@LindaBryant-w8c]

Thank you so much Lauren. We have a group of seniors who use your videos for the purpose of improving our balance, posture, cardio and strength. I’ve been using them for about a month now and I already found my back, core and leg muscles are stronger.

[@SeniorShapeFitness]

Wonderful! Great to hear Linda! Thank you to you and your group for working out with me 🤩🙌🏻

[@cavtrav5841]

Thank you for another great workout! I love the 20 minute strength workouts!

[@SeniorShapeFitness]

So glad! You are most welcome :)

[@Lucy1236]

Thank you! I am sooo happy that I found your Chanel, feeling great !

[@SeniorShapeFitness]

Awesome to hear!!

[@joannwampler8442]

Great workout as your moves worked my 82 year old brain as much as the physical ones.

[@annettegenovesi]

I am 71 and your comment inspires me.

[@SeniorShapeFitness]

Fantastic! Nice work Joan 🙌🏻

[@maria_chetetesmen]

Me again, Lauren! Thank you for helping me do fun, short and really effective workouts!

[@SeniorShapeFitness]

You bet Maria! So glad you are enjoying them 🤩

[@Carrie-nu7ow]

A great challenging strength training workout! I alternated my heavier weights with my lighter ones. Thank you for bringing us such great content!🥰

[@SeniorShapeFitness]

You're so welcome! I love that you added heavier weights 🙌🏻

[@psrwhite]

Of all the workout videos made for seniors, You are the best. Thank you so much. I remember watching the video where you introduced your husband and described all the behind the scenes work required to produce each video. I appreciate both of you for all your hard work in helping us seniors to be healthier!❤

[@SeniorShapeFitness]

Thank YOU so much Pamela! I'm thrilled to have incredible viewers and I appreciate you as well :)

[@athenar.bermejo9655]

Just bought my first set of 1kg each dumbbells. Thanks for the inspiration Lauren. ❤

[@SeniorShapeFitness]

Yay! Good for you :)

[@annettegenovesi]

Gentle as a summer breeze! Your routines are so amazingly peaceful and calming. And your creative and fun moves help me to pace through at a good clip, unlike most routines I try. Thank you for using your talents to help people like me to keep up with proper and effective movements.

[@SeniorShapeFitness]

You're so welcome! Thanks for your kind words Annette 🤩

[@MariaMunoz-rz1nz]

Love, love this! I’m glad the algorithm showed it to me 🎉

[@SeniorShapeFitness]

Glad you liked it!! Thanks Maria 🤩

[@mollybarrall6290]

I love you LAUREN. Thanks for the quickest meaningful workout. ❤

[@SeniorShapeFitness]

You're so welcome! Glad you liked it Molly 🤩

[@karencates5007]

Thank you so much! I like how this workout includes instruction, warm up, cool down and strength and balance inbetween. This workout gave this 67 yr. old Great Grandma a challenging doable workout. 😀

[@SeniorShapeFitness]

Awesome! I'm thrilled you like it Karen :) You go Great Grandma :)

[@juliemacefield3307]

Thankyou Lauren I woke up this morning feeling low and anxious buy you've definitely lifted my mood 👍see you on the next one 🙋

[@SeniorShapeFitness]

Happy to hear you mood is lifted Julie!

[@teresacrooks6201]

Another wonderful routine. You are so calm and gentle in your directions. Very creative. Thank you so much, Lauren. You are the best.

[@SeniorShapeFitness]

You are so welcome! I appreciate your kind words Teresa :)

[@lynettemclean5215]

Woke up with a tension headache from grinding my teeth. Did this video and felt so much better. Sometimes concentrating on keeping your core in, back straight, shoulders down and standing on one leg is the cure.

[@SeniorShapeFitness]

I agree! It’s makes all the difference Lynette. I love that you pay attention and are so good at listening to your body.🤩🙌🏻

[@kaminidesaiphd]

Great workout in a short time! Than you!!

[@SeniorShapeFitness]

Thanks Kamini! Glad you got a good workout ;)

[@ChantalSabourin-de9cq]

Hi Lauren, Only one word: You rock it again!!! Thank you.

[@SeniorShapeFitness]

Yay! Thanks Chantal :)

[@merrijordan749]

Thanks Lauren for another ,fantastic workout. It's so important to, keep stretching, lifting, and breathing, it really helps, my equilibrium , and Arthritis. Thanks Again ☺️❤

[@SeniorShapeFitness]

You are most welcome Merri 🤩

[@winner1122ful]

Thank you, Lauren! Tried this one for the first time and really enjoyed it and will come back to it again in the future. I really love the variety of exercises that you include in your workouts and as always the encouragement and comments on the form. 😊

[@SeniorShapeFitness]

You're so welcome! Thanks for trying it Mary 🤩

[@loonielaura]

This was such a great workout this morning. Thanks Lauren for starting my week off in strong form. I did use the chair for safety sakes doing the curtsey move and the lunge so I could keep my knee injury free.

[@SeniorShapeFitness]

Perfect. Nice job Laura 🤩

[@fk8829]

Thank you!!! I’m reintroducing fitness to my daily routine but have troublesome knees, with one that got tweaked recently. I got discouraged, but having these knee friendly workouts gives me options, strength, and keeps me moving.

[@SeniorShapeFitness]

You're so welcome! Keep up the great work and I hope your knee heals well 🤩

[@nicolaryan6176]

Beautiful perfect way to de stress the day

[@SeniorShapeFitness]

Yes indeed! 🤩

[@gabriellabenini5678]

Ciao. Ti seguo dall'italia. Grazie per i tuoi allenamenti, sono fatti molto bene 😊

[@SeniorShapeFitness]

Thank you! Happy to have you working out with me Gabriella :)

[@sharicorum4196]

Loved this! I’m loving the shorter workouts.

[@SeniorShapeFitness]

Fabulous! Thanks Shari :)

[@Lynda524]

Thank you so much, Lauren! As always, your workouts are my favourites. I have tried others - but I keep coming back to yours! Loved this one! ❤😊

[@SeniorShapeFitness]

I'm thrilled you love it! Thank you Lynda :)

[@elaineminto1828]

Loved this workout! Hard work but worth it. Thank you 🙏🏻

[@SeniorShapeFitness]

Thanks Eliane! It's always worth the hard work :)

[@kristenelder1190]

I love this workout! I worked a little bit of everything and felt terrific afterward. Thanks again for all the work you put into these videos for us.

[@SeniorShapeFitness]

You're so welcome Kristen! love that you felt terrific :)

[@nalinidovedy5700]

Thank you so much Lauren.

[@SeniorShapeFitness]

Any time! Thank you Nalini :)

[@ruthlear3460]

Love this workout, always looking for new strength workouts, and this is a favorite!

[@SeniorShapeFitness]

So glad! Thank you Ruth 🤩

[@eileenwilliams2105]

I love the variety of exercises. And the way my creaky knees got a workout.

[@SeniorShapeFitness]

Glad you love them! Thanks Eileen :)

[@martinbrown7903]

That’s really warmed up the muscles. And I liked your incidental comments such as “I know all the tricks” and “.. got enough to think about out?” Luv it.

[@SeniorShapeFitness]

Thanks Martin! Gotta keep it real ;)

[@AmyFloren]

I love the combination moves, lots of bang for the buck...thank you!

[@SeniorShapeFitness]

Thanks Amy, glad you like it :)

[@k.alboyd9020]

Love the strength videos. Sometimes I use them as no equipment workouts kind of like Pilates. Thank you. 💙

[@SeniorShapeFitness]

Great idea :)

[@SW-vf6gb]

Thanks!

[@SeniorShapeFitness]

Thanks so much for your continued support!!!

[@carolinerich7213]

I woke up thinking I wanted to work out with you and this video was the first in my youtube vids. Thank you for the great workout!😊

[@SeniorShapeFitness]

Awesome! I appreciate you working out with me Caroline :)

[@cherylcosgrove511]

Totally loved this! I think my brain worked out as much as my body!😍

[@SeniorShapeFitness]

So glad! Glad it was a good workout for body and brain 🤩

[@mellihahussayn2039]

I love these standing 20 Mon workouts. They are just right for my menopausal body. . Thank you Lauren xx

[@SeniorShapeFitness]

You're so welcome! New one coming Monday 🤩

[@LisaColasurdo-e9q]

Thank you for giving so much guidance - I have been exercising for decades and even though I have done some of the same movements I rarely if ever heard “drop the shoulders”, “tuck the pelvis” and many others - these are so helpful in getting the correct form. You’re the best! Thank you for your time and dedication.😊

[@SeniorShapeFitness]

You are so welcome! Thanks for the appreciation Lisa :)

[@mercedeslatoja7679]

Thank you so very much for all your great routine. I love them all

[@SeniorShapeFitness]

You're so welcome! Happy to hear it Mercedes :)

[@natasiamckenzie9108]

I just got the chance to do this oh my lauren did i sweat great work out as usual.

[@SeniorShapeFitness]

Glad you got a good workout :)

[@colleenh5979]

Really enjoyed this 20 min. strength workout, great moves, great music. Thanks Lauren

[@SeniorShapeFitness]

Glad you enjoyed it! Thanks so much Colleen 🤩😀

[@DinaToal-m1k]

Another wonderful workout! You do a great job packing a lot into a 20 minute workout! Thanks for keeping us in Shape :) !

[@SeniorShapeFitness]

You are so welcome! I did pack a lot into this one!!!

[@jeanneritchie7863]

Hi Lauren, I just found you a few days ago. I absolutely love your workouts. I’m not advanced, so I think they’ll be especially good for me with balance and strength. I love that you do so much with weights. I hope to see good progress with weights over time. I can’t begin to do that quad stretch at the end. Maybe sometime in the future. Thank you so much for keeping us “seniors”in mind!

[@SeniorShapeFitness]

I’m so happy to have you working out with me! This is definitely one of my more challenging workouts. Give this video a try when you get a chance: Full Body Strength Training for Seniors & Beginners // Choose your level! kzbin.info/www/bejne/e6nVho2whsiXsLM

[@jeanneritchie7863]

@@SeniorShapeFitnessThank you so much for the tip; I’ll try it later today! Also, there was somewhere you had written a plan for the week. Now I can’t seem to find it. If you could guide me in the right direction for that, I’d appreciate it!

[@SeniorShapeFitness]

Go to my channel's main page. You can find all my videos and plans in the playlist section

[@jeanneritchie7863]

Got it, Lauren, thank you!

[@reneklein6049]

This was so great. The 5lb weights were perfect. Thank you for offering more weight workouts. I try and make sure to do a weight workout at least 2 or 3 days a week. Thank you for keeping me on track. ❤❤

[@SeniorShapeFitness]

Perfect Rene! It’s my pleasure as always 🤩

[@reneklein6049]

🩷🫶​@@SeniorShapeFitness

[@madelinebrodie1926]

Did this one for the first time and had to watch as we went along, but I was able to do each exercise! I’m sweating so I guess I did something right!!!! Ty!

[@SeniorShapeFitness]

awesome! Good for you Madeline :)

[@merrijordan749]

Thanks Lauren , This really helps, my equilibrium. ☺️ Another fantastic workout. 🙏❤️

[@SeniorShapeFitness]

Thanks Merri 🤩🙌🏻

[@lottiebrown999]

Thankyou for this perfect workout. I apreciate all the effort that you put into making these videos. I'm enjoying varying my morning workout with you. You are helping me and many others stay strong and healthy 😊

[@SeniorShapeFitness]

I appreciate your kind words and keep up the great work :)

[@juliemacefield3307]

Thankyou Lauren im definitely 🥵🥵so grateful you keep reminding us to pull our tnmmys in and straight back etc because i keep forgetting !!! See you tomorrow 🙋💐❤️

[@SeniorShapeFitness]

You’re welcome! Great job Julie 🙌🏻

[@merrijordan749]

Thanks Lauren, Another fantastic workout!❤☺️

[@SeniorShapeFitness]

My pleasure Merri!!

[@alicefelty9351]

Absolutely love your workouts. Thank you so much 😊

[@SeniorShapeFitness]

You're so welcome! Thanks Alice 🤩

[@sowmyamalepati4971]

Thanks for the nice workout session. Love you

[@SeniorShapeFitness]

You're welcome, glad you enjoyed it!!

[@yolainelauture-berquin]

excellent routine strenght. love it!

[@SeniorShapeFitness]

Glad you love it Yolaine!!!

[@JoanneParker-f1j]

That was awesome!! Thanks so much Lauren. You’re the best.❤

[@SeniorShapeFitness]

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

[@SStocks-k1c]

Lauren I really have been loving your channel. I was wondering if you would include a few more seated weight videos. It makes it easy while I am sitting working with kids to lift weights while I listen to them read. Thank you in advance

[@SeniorShapeFitness]

Great Sarah! Did you do the new one I just posted two weeks ago? Here is the link to all my chair workouts where you can find all my workouts with weights: kzbin.info/aero/PLdAl5SsVkdocMLUUPFfqXXUzQ57U1Jp7y

[@florariza3160]

I loved this routine, Thank you Lauren,

[@SeniorShapeFitness]

Great! Thanks 🤩

[@carolvoiles687]

Thanks Lauren!

[@SeniorShapeFitness]

You're so welcome Carol!

[@huawei049vipfbb6]

Today I did this workout for the second time (now according to plan). And I liked it even more! Thank you so much Lauren for such a great workout! Have a great weekend!

[@SeniorShapeFitness]

Awesome! Great job and your welcome :)

[@curvesholladay1207]

Hi from Idaho! Loving all the workout options!

[@SeniorShapeFitness]

Great! Happy to have you working out with me 🤩

[@pattyrobles2307]

Thanks! These are quick and effective exercises! Love your videos!❤

[@SeniorShapeFitness]

You’re most welcome Patty! Thanks for supporting my channel 🤩

[@sandra31302]

Thank you ❤🎉🙏 this is wonderful! I appreciate your channel.

[@SeniorShapeFitness]

You are so welcome! Glad you enjoyed it Sandra 😍

[@kristinweser-cs2ie]

Thank you so much! Your Workouts are very motivating

[@SeniorShapeFitness]

You're so welcome! Glad you are enjoying them Kristin 🤩

[@jacqueline6303]

Thank you, Lauren, for helping me become healthier and stronger via your top notch workouts!😊

[@SeniorShapeFitness]

My pleasure and great job Jacqueline 🤩

[@jillharrison5391]

Thanks Lauren for another great workout! Do appreciate all your cues to keep us on track too.

[@SeniorShapeFitness]

You're so welcome! Glad you like it Jill 🤩

[@MichelleandDanFumo]

Great! Like the arm moves

[@SeniorShapeFitness]

Happy to hear it :)

[@KathyZeigler-u9g]

Thanks for yet another fantastic workout!! I no longer force myself to workouts - your videos are the perfect combination of challenging but doable and I'm never disappointed!

[@SeniorShapeFitness]

You're so welcome! Thanks for your support and positive feedback Kathy :)

[@andreewoosley7046]

What a great workout, for this Monday afternoon! Thank you, Lauren.

[@SeniorShapeFitness]

Glad you liked it!! 🤩

[@dmercier6437]

Saving this to use later! Looking forward to it.

[@SeniorShapeFitness]

Hope you enjoyed it!

[@olympiamilan63]

Feeling so good after.. thanks for the super workout

[@SeniorShapeFitness]

Great! love that you feel good :)

[@melissagrant2815]

I love this jammed packed 20 minute strength training workout...Thank you!

[@SeniorShapeFitness]

woo hoo! You're most welcome Melissa :)

[@angiegowan7363]

Thankyou so much Lauren.i love your workouts ...they are great for me 😊

[@SeniorShapeFitness]

Glad you like them and thanks for working out with me Angie!! 🤩

[@shondaet]

What a great strength workout. I love the variety.

[@SeniorShapeFitness]

Glad you like it! Thanks Shonda :)

[@maggiecostello7755]

Thanks Lauren that was just what I needed to loosen up 💐👏🌷

[@SeniorShapeFitness]

So glad! 🙌🏻

[@lauradees2168]

Thanks, Lauren! You made my brain work as well as my body! This was a great way to start my day!

[@SeniorShapeFitness]

Great Laura! Happy to hear it 🤩

[@AdeleReece-xp1fz]

Just what I needed to get myself back on track after a 2 week break! Hardest 20 mins I have done for a while and it feels good…thank you as always for these amazing workout videos❤

[@SeniorShapeFitness]

Great! Way to back at it 🤩

[@cathyweiss7109]

Oh, I like this session!

[@SeniorShapeFitness]

Happy to hear it Cathy :)

[@susalu100]

Nice and easy, and it helped me to feel relaxed. I'm very grateful for all your fantastic workouts

[@SeniorShapeFitness]

Happy to hear it 🤩

[@tereseweir5019]

Fun, sneaky little workout for the finale of an 11 hour shift at the hospital. A great way to discharge my day. (pun fully intended.) Thanks, Lauren!

[@SeniorShapeFitness]

My pleasure and good for you 🤩🙌🏻

[@annabaldori]

Thanks Lauren, ❤

[@SeniorShapeFitness]

You're so welcome Anna 🤩

[@carolalford4432]

Excellent workout! Feeling empowered. Used 12 lb weights throughout workout! Thank you! 😅😅😅😅😊😊😊😊

[@SeniorShapeFitness]

Love it Carol!!

[@Jenny-jr3mi]

Fantastic 🎉looking forward to exercising with you. 😊keep up the great work, really appreciate your efforts.

[@SeniorShapeFitness]

You got it Jenny! Thanks so much :)

[@надеждакороткова-ъ3п]

I love training with dumbbells. My arms are already stronger: they work well with 4 pounds. And I began to be able to do lunges without support (and “knixens” too). Great workout! Thank you very much, Lauren!

[@SeniorShapeFitness]

Good stuff! So proud of you 🤩🙌🏻

[@jeannietsch2453]

Again! Thank you! That felt great! Perfect amount of difficulty! Definitely have to work on my balance!💖 Have the best day!✨

[@SeniorShapeFitness]

You're so welcome! Hope you have a great day too 🤩

[@barbarak6088]

Love, love, loved this workout! Thank you.

[@SeniorShapeFitness]

So glad! Thanks Barbara 🙌🏻

[@carolengroff6766]

Thank you, Lauren! This was another great and challenging workout!

[@SeniorShapeFitness]

You're so welcome! Glad you got a great workout 🙌🏻

[@DarleneHashem]

Loved it… I love your workouts so much I tell all my friends about you ❤

[@SeniorShapeFitness]

Yay! Thank you! I appreciate that 🤩

[@dorothysullivan7101]

I appreciate the compound moves in this workout. It's just want I need!

[@SeniorShapeFitness]

Happy to hear it! Thanks Dorothy :)

[@Michele.3142]

Just did this this morning…felt so good! Thank you! I’m feeling it 😂

[@SeniorShapeFitness]

Love that! Thanks Michele!

[@Snt19838]

Hi from INDIA .More standing strength around 25 minutes please .we love it...

[@SeniorShapeFitness]

I have many more. You can find them here in the strength playlist : Strength kzbin.info/aero/PLdAl5SsVkdod8md2kmPSJSdtjM3IjUlPm

[@LoriBullock-l3s]

Amazing work out I did it this morning and loved it thank you for all your work outs❤️

[@SeniorShapeFitness]

My pleasure! Thanks Lori 🤩

[@BitaAhmadi-q6o]

You are amazing dear Lauren thank you so much you gave my strength back with your safe nice videos appreciate it God bless you🙏❤️💕🌱

[@SeniorShapeFitness]

You are so welcome! Glad you are enjoying my videos 🤩

[@charlottecallahan2633]

Yet another awesome workout! 🎉

[@SeniorShapeFitness]

Yay! Thank you Charlotte :)