Standing Abs and Arms Workout for Beginners & Seniors

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.
There is no warmup for this video. It's a great workout to add-on to another workout or, you can use this 5 min warm up: • Warm Up Exercises befo...
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20 minute workout, upper body workout, arm exercises, senior workout, beginner workout, arm workout with weights, shoulders, biceps, triceps, back workout, senior shape, dumbbell workout, workout with hand weights, strength training, weight training for beginners, gain strength for seniors, standing abs workout, core workout, arms and abs workout, one dumbbell workout, Alta Fitness

[@paulastewart27]

Just found your channel a couple of weeks ago. I’m 58. It’s so refreshing to see someone providing this awesome content without 20 year old spandex clad skinnies bending their bodies in impossible directions. This is real doable great stuff! And just the right amount of challenge. Makes me think maybe I really can get in shape and get strong. Thank you! You’re lovely!

[@SeniorShapeFitness]

lol! Thanks for making me laugh Paula and for your kind comments! I'm so glad you are enjoying my workouts :)

[@PaperHaven246]

Haha. I totally agree with you. I am a year older than you and I can guarantee you WE can get in shape and be strong! Maybe even wear Spandex before we turn 60.

[@simplyhealthcoaching]

Yes, you really can! I'm 59 and am in way better shape than I've been most of my life. I'm also grateful for this channel-it epitomizes what I am always asking clients: what's right *for you* *right now*-and we're way beyond "20 year old spandex clad skinnies bending their bodies in impossible directions!"

[@JoshuaGroveWrites]

Two months ago I had a health scare and needed to get my life together. I’m a college professor, so most of my work is done sitting down! Since I found your channel, I exercise with you an hour each day, one with dumbbells and one without. I’ve lost 17 pounds and I feel better than I have in 20 years (I’m currently 47). So THANK YOU for all you do. I am so grateful for your talent and your workouts. I will continue to spend an hour a day with you to infinity and beyond!

[@SeniorShapeFitness]

Wow! I’m so proud of you Joshua! What an amazing change to make. Thank you very much for your kind words, I’ll continue to do videos if you keep up the great work as well. Do you teach writing? (Just going off of your name/ handle)

[@JoshuaGroveWrites]

@@SeniorShapeFitness Thanks for your response! Writing is my favorite hobby. 😊 I teach public health. Specifically, mental health and substance use. I was a pastor for 15 years and then went back to school for my PhD so I can work for change on the policy level. So like you, I’m trying to help people get healthy!

[@SeniorShapeFitness]

@@JoshuaGroveWrites wonderful! I love that. Thank you for all that you do in helping people, it’s a great calling 🤩

[@kathydean6491]

​@@SeniorShapeFitnessI'm new to your channel and loving your content. Going by the above comment, do you also have non dumbbell routines?

[@SeniorShapeFitness]

Yes Kathy, about 100 videos that don’t use dumbbells! Just go to my main channel page. All workouts are organized in the playlist section/tab

[@FlossontheMill]

Super arms and abs workout Lauren just what was looking for this morning 🌞. The shoulders definitely felt this one. 😊

[@SeniorShapeFitness]

So glad!

[@AMartinez-yd5um]

Thank you so much for all your workouts! It is easier for me to do standing abs than on the floor. ❤❤❤

[@SeniorShapeFitness]

You're so welcome! I try to offer something for everyone :)

[@AT-vn5fq]

Once again a great workout. I love how you don’t do the usual types of exercises. This was awesome. Thank you!!❤❤❤❤

[@iRuthe]

A "goodly" amount of challenge for me, and love love love the variety of moves!

[@SeniorShapeFitness]

Wonderful! 🤩🙌🏻

[@mariateresadestaracfranco8493]

I LOVE THEM . I FOLLOW YOUR ROUTINE EVERYDAY. THANKS.

[@SeniorShapeFitness]

So glad! 🤩

[@michellesmith-goldberg5080]

Love this arms and abs workout Lauren! Loved it so much I had to do it again this morning! Love all your videos and content! ❤❤❤

[@SeniorShapeFitness]

Excellent Michelle! I'll be filming a new arms and abs this week ;)

[@michellesmith-goldberg5080]

@@SeniorShapeFitness Can't wait to try to it!

[@huawei049vipfbb6]

Thank you so much, Lauren! In this wonderful workout, I identified all my weak points in the arm muscles. We need progress, which means regular training... Have a great Sunday!❤❤❤❤❤😊

[@SeniorShapeFitness]

Glad you got a good workout! Happy Sunday to you as well :)

[@domromano4117]

I’m full of gratitude.

[@SeniorShapeFitness]

Thanks!

[@martirasmussen1350]

You're AWESOME!! Thanks for all the compound moves.

[@SeniorShapeFitness]

Glad you like them! Thanks Marti :)

[@rebeccahatch1930]

Great!!

[@SeniorShapeFitness]

Thanks Rebecca :)

[@champagnegurl5813]

Challenging! Different things I haven't done. Thank you for going at a slower pace.

[@SeniorShapeFitness]

Glad you like it!

[@LenaGiugliano]

Love these workouts! I feel like I've done something good for myself and I don't have to go to the gym. You are a lovely person. I appreciate your work. Thank you.

[@SeniorShapeFitness]

Thank you so much Lena!

[@diannasmith4908]

I think I’ve said this before Lauren, but I really really appreciate you and I thank you that you haven’t gone down the road of subscriptions listening to your Q&A session and hearing how long it takes. You and Mike to put those videos together has made me appreciate you even more. God bless you And may you continue for many years to come ❤

[@SeniorShapeFitness]

I appreciate that! Very kind of you to say Dianna 🤩

[@glendaschaefer6433]

Thank you for another wonderful workout. At 63, I am finding the workouts both doable and challenging. One more benefit, is that I am able to follow instructions. I think as I age, it takes a while from the time I hear an instruction, to the moment I follow through. Your workouts work more than just my body, I feel like my mind is working to. Also, I just noticed a way to donate to you for your time. That is an excellent way for all your followers to show their gratitude for your time. Attention followers: There are ... (three dots) below the workout, if you choose to donate for the work out, that is where you find it.

[@SeniorShapeFitness]

Thanks so much Glenda, I appreciate that :) I also think there is a lot to say about following instructions. In college I did my senior thesis on learning styles. I think is 100% applies to fitness as well. Some people learn (or follow) best by hearing, some seeing a move visually, and others by kinesthetically by actually doing and feeling the movement in the body. :)

[@simplyhealthcoaching]

YES! Love your comment about following instructions-and THANK YOU for pointing out the donate feature.

[@huawei049vipfbb6]

I really liked these exercises - a combination of weight and flexibility. This will now be my favorite short workout during the day (I used to do a 10 minute dumbbell workout). Thank you so much, Lauren! You never cease to amaze!❤❤❤❤❤😊

[@SeniorShapeFitness]

Great to hear! thank you :)

[@kagordon58]

Love your workouts, Lauren! Thank you!

[@SeniorShapeFitness]

Thank you so much Karen!

[@juliemacefield3307]

Really felt this in my arms and shoulders now I'm using a heavier weight 💪thankyou Lauren see you on the next one 🙋💐

[@SeniorShapeFitness]

woohoo! great job using a heavier weight :)

[@juliemacefield3307]

Thankyou Lauren loved this quite gentle today .I've got I think in America you call it strep throat ?? We call it a throat infection don't feel ill just got a very very sore throat and no voice !!! Not putting me off exercising thank goodness 👍🙋❤️

[@SeniorShapeFitness]

Sorry you are sick Julie. Feel better soon!

[@RobertBrown-wl5nu]

Great ab crunch needed 👍❤️

[@SeniorShapeFitness]

Thank you 😋

[@sharona-k4r]

Oooh, that was a good one. I love that you have enough content to allow me to find something new when I feel like a change or a challenge

[@SeniorShapeFitness]

You're so welcome! I love to hear that you want to challenge yourself :)

[@michellesmith-goldberg5080]

Great arms and abs workout! Love your workouts Lauren! Love your videos and content! ❤❤❤

[@SeniorShapeFitness]

I appreciate all your support Michelle :)

[@JulieBarkow]

Love this workout Lauren, I feel like every part of my body has been stretched and great for my heart rate. Have a great day! Julie

[@SeniorShapeFitness]

Thank you! You too Julie :)

[@micheleafana8650]

Great workout!!

[@SeniorShapeFitness]

Glad you liked it!! Thank you Michele :)

[@marybolton2773]

Bad shoulders, frozen aswell. So glad for this workout. Thank you

[@SeniorShapeFitness]

You're welcome Mary, glad you like it! Here is a link to another workout that would be good for your shoulder: kzbin.info/www/bejne/l5PIaGOGgdhlrKM

[@judithglasser3072]

Love these short workouts, usually I do two of them and feel that I have done my duty to my body and soul. As always following you, I am in Sweden for 6 weeks and do the work every day! Thank you for these wonderful workouts, I feel in my head and body that I am 35, the reality is that I am 77 years old, so this is a blessing! Thanks Lauren !

[@SeniorShapeFitness]

You're amazing Judith! Keep up the great work and have a wonderful time in Sweden! How fun :)

[@joycebannerman6931]

This was a great slower workout allowing me to focus on form and intent. Thank you, next time I will go a little higher in weight.👏🏼👏🏼👍🏼👍🏼

[@SeniorShapeFitness]

Great Joyce!

[@надеждакороткова-ъ3п]

You are such an inventor, Lauren! Very interesting exercises! I did it with great pleasure. Thank you so much, Lauren!

[@SeniorShapeFitness]

So glad! 🤩🙌🏻

[@gillianliversedge9407]

Thank you! I'm back after a bit of a break. Glad to be here.

[@SeniorShapeFitness]

Happy to have you back Gillian :)

[@darlenemacintosh6572]

Such a safe easy but effective without overkill! You are awsome💗🙏😇

[@SeniorShapeFitness]

Thank you! 😊

[@RobertBrown-wl5nu]

Love this obliqbue workout with balance 💪 lauren you are the best 💕💕

[@SeniorShapeFitness]

Yay! Thank you!

[@ireneslater7489]

Thank you, once again a great workout from sunny, Cape Town

[@SeniorShapeFitness]

You're so welcome Irene :)

[@carleenthum4464]

Hi Lauren,. I just finished your Latin Dance workout and felt like I was on vacation in the islands!

[@SeniorShapeFitness]

Love that! 😍

[@teresacrooks6201]

Love this standing workout. So effective. Thank you Lauren!

[@SeniorShapeFitness]

Yay! Thank you Teresa :)

[@darma8030]

First time for three videos. I couldn’t stop this morning. Ready to seize the day! 🙏

[@SeniorShapeFitness]

wow! Nice job :)

[@NinetteMatos-yh4fu]

Just finished your workout (with my hubby too) after our 2.5 mile walk this morning!👍🏼Energize for our day! Thks! Gracias!

[@SeniorShapeFitness]

I love that Ninette :)

[@stacischeetz7597]

I love the workouts with weights! I did it with 8 lbs and am ready to try a few moves with 10 lbs next time! Stronger together!

[@SeniorShapeFitness]

You're a rockstar Staci!!

[@juliemacefield3307]

Thankyou Lauren did this twice a little cooler today in England thank goodness 🥵🙋💐

[@SeniorShapeFitness]

You’re welcome 😊

[@sophiegomez5236]

Magnifique, à la fois challengeant et bienfaisant, merci Lauren

[@SeniorShapeFitness]

Wonderful! Glad you got a good workout Sophie 🤩

[@kathyellman130]

More fun moves. Love your reminders about using your core. Setting your posture for the day.

[@SeniorShapeFitness]

Absolutely! Thank YOU Kathy :)

[@carolalford4432]

Love this shorter video I now know I can add to another video for a little extra or to just get 2 videos in in one day! Used 5lb weights! Thank you! 😅😊😊😊😊

[@SeniorShapeFitness]

Thanks Carol, I agree, it's a great add-on!!!

[@colleenh5979]

Very enjoyable arms & abs weight workout. Thanks Lauren

[@SeniorShapeFitness]

My pleasure Colleen!!

[@amygalvin1799]

Great standing workout. I’ve had vertigo lately and can only do standing Pilates/ exercises. Was happy to have found your channel. 👍

[@SeniorShapeFitness]

Great Amy, I have lots of options for you :)

[@elizabethmerica2625]

Well, isn't this a perfect little way to start a Sunday. I think my waist is already smaller! Thank you, Lauren!

[@SeniorShapeFitness]

You're so welcome! Enjoy your day Elizabeth 🤩

[@jeepersandrandy]

Great standing abs and arms workout using 1 weight. I did this one after your Dance and Cardio Kickboxing Workout which was just right for today. I usually do 2 of your videos a day. Thanks for keeping us in shape and in tune with our bodies, Lauren!

[@SeniorShapeFitness]

Woo hoo! You are most welcome 🤩

[@kimskitchen123]

I love your workouts. Thank you! ❤

[@SeniorShapeFitness]

Thanks so much Kim!!

[@solalehsaraiepour7705]

It was easypeasy yet wonderful ❤

[@SeniorShapeFitness]

Glad you liked it. Next time use heavier weights if it's too easy :)

[@thelmajones4985]

Absolutely AWESOME workout Lauren!👍💪👍💪👍💪👍💪👍 I absolutely love your exercises because it's so effective but it's so challenging and fun!🤓 You go girl!🤓

[@SeniorShapeFitness]

Woo hoo! Thanks so much Thelma :)

[@eveskirboll7301]

I love this exercise video! I prefer standing exercises. Please keep them coming!!!

[@SeniorShapeFitness]

Will do Eve! I'm thrilled you love this one too :)

[@sdelmonte]

Some of this is tough, but I would never think of these things on my own. Thanks!

[@SeniorShapeFitness]

My pleasure! You are very welcome :)

[@dorothynegri9924]

Another great one, thank you, Lauren. Have a great week and 4th! 🇺🇸

[@SeniorShapeFitness]

Thank you! You too Dorothy :)

[@rosierosie62]

Day 8, learned a few new arm moves, as always a great workout, I sure feel it ;)

[@SeniorShapeFitness]

excellent! You're doing great :)

[@lorrainespence5324]

Phew, heartbeat raised. Bit of a sweat going on! Really felt it. Great workout. Just what I needed this morning, thank you Lauren ❤

[@SeniorShapeFitness]

Perfect! Glad it's a good one for you Lorraine!

[@natalieanderson8969]

I enjoy this workout today Thank you see you soon 😊 😘

[@SeniorShapeFitness]

You're so welcome! Thank you Natalie :)

[@ElizabethHolmes-o5w]

Great abs and arms routine!!!

[@SeniorShapeFitness]

Thanks Elizabeth, glad you enjoyed it!!

[@wendyherron7391]

I love this quick workout. I do a lot of knitting, so this really helps! Haven't done one of your workouts yet that I don't love!

[@SeniorShapeFitness]

Wonderful! Thanks so much Wendy 🤩

[@Denisej61]

I really enjoyed that little work out. I am new to your tutorials and can't wait to try more. Thank you so much 😊

[@SeniorShapeFitness]

You're so welcome! Happy to have you working out with me Denise :)

[@spikeisaak]

Oh, my gosh, Lauren, this was so much fun! Thank you very much for this very creative workout! ❤

[@SeniorShapeFitness]

You're so welcome! Glad you had fun Carrie :)

[@reneklein6049]

Hi Lauren. After 2 days of cardio, I decided to try this quick arms & abs workout. Wow. I really felt it in my abs. I used 5lb weights and it was perfect! Thanks so much. Have a great day!❤❤

[@SeniorShapeFitness]

Great job! Hope you have a great day as well Rene :)

[@reneklein6049]

​@@SeniorShapeFitnessthank you, Lauren! 😊❤

[@latetialeon1223]

Great workout.. thank u so much Lauren . Love all your workouts❤

[@SeniorShapeFitness]

You're so welcome! I appreciate that :)

[@tracywright4695]

Really enjoyed this one ❤

[@SeniorShapeFitness]

Happy to hear it Tracy!

[@PaperHaven246]

I did most of my functional moves today cleaning the house. Phew! Glad I found this routine. I truly enjoy your unique moves.

[@SeniorShapeFitness]

Fantastic! Thanks so much :)

[@jmatt5988]

Thank you for this one! My legs & knees are sore from classes at the gym. This allowed me to move without aggravating my knees.

[@SeniorShapeFitness]

Happy to hear it 💜

[@suewarren2186]

Once again, another good one

[@SeniorShapeFitness]

Glad you enjoy it!

[@brandi7lee3]

I loved this workout. Now one of my fav ab and arm workouts :D

[@SeniorShapeFitness]

Yay! Thanks Brandi :)

[@brandi7lee3]

@@SeniorShapeFitness you are most welcome

[@RobertBrown-wl5nu]

Ab/core crunch so good ！

[@SeniorShapeFitness]

Glad you think so Ruth 💜

[@ruthsabey1488]

Brilliant workouts - I live the variety

[@SeniorShapeFitness]

Glad you like them! Thank you Ruth :)

[@lisaruiz9667]

I came across your channel very recently. I’m so glad I did, absolutely love love it. Very easy to understand ❤

[@SeniorShapeFitness]

Awesome! Thank you Lisa, happy to have you working out with me 🤩

[@jonigriffin7691]

What a beauty you are, thank you for sharing! I can't dance gracefully but, it was a fun workout!

[@SeniorShapeFitness]

Thank you so much Joni, so glad you had fun :)

[@mariannasyrome7222]

THANK YOU ❤

[@SeniorShapeFitness]

You're welcome 😊

[@tracyheath6076]

Good workout Lauren. Still doing those combos (LOL) Those 5lb weights will lay the smack down. Imma feeling it. 🌻🌻🌻🌻

[@SeniorShapeFitness]

Happy to hear you are feeling it Tracy!!!

[@ludmilaschreiner9881]

Хореография и музыка просто великолепны. Этот канал- подарок!🎉

[@SeniorShapeFitness]

I appreciate that 🤩

[@brendadeneka8520]

I apologize. I commented on the wrong workout. I would prefer a warmup before each workout. I absolutely love your workouts. Have helped me alot

[@SeniorShapeFitness]

Thanks Brenda! Did you see the link I added for the 5 min warmup?

[@brendadeneka8520]

Thanks. I didn’t see it. You do great work

[@AT-vn5fq]

This was another great workout. I love how you do moves that aren’t the usual ones.

[@SeniorShapeFitness]

Glad you liked it!! Thank you :)

[@louiemiller7705]

Yet another great workout! Felt great! Thank you so much!

[@SeniorShapeFitness]

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

[@jeananderson1598]

You are so creative. Love your videos!

[@SeniorShapeFitness]

I appreciate that Jean :)

[@juliapalfrey]

Thoroughly enjoyed this session Lauren

[@SeniorShapeFitness]

Excellent! Thank you Julia :)

[@hinabarron3842]

Quick workouts like these fit so well in my day. I can then do one in the morning and one at night to get that full body weights workout. More of these would be amazing!!

[@SeniorShapeFitness]

Great! Here is the link to my playlist that has all my 10 minute workouts. There are 30+ of them! kzbin.info/aero/PLdAl5SsVkdofbaTvn5Nsd1gclYr2L4LXY

[@AnnabelVail]

Im loving your workouts! Thank you so much

[@SeniorShapeFitness]

So glad! You are most welcome 🤩

[@cathgee4412]

Enjoyed this class but it finished too soon. Would love some longer upper body sessions!

[@SeniorShapeFitness]

noted Cathie :)

[@mariannasyrome7222]

THANK YOU🌹

[@SeniorShapeFitness]

You are so welcome Marianna :)

[@deannabrown7664]

I enjoy the 15 min work outs this way I can get some exercise in during my lunch or before I go to work. I try to do two of them one for the ads and one for the legs.

[@SeniorShapeFitness]

That's great Deanna! I'm so glad you like them :)

[@carolbergman3400]

Hi Lauren. I love your videos and this is a great new addition. I have fibromyalgia so working out is really important. The workouts for beginners and seniors are perfect for me. The variety of exercises and time makes it possible for me to exercise most days which I have not been able to do in the past. The variety also keeps me interested. Thank you for what you do!!

[@SeniorShapeFitness]

Thank you for your kind words Carol! I'm so glad you are enjoying my workouts and feeling good :)

[@karlenemarino5546]

Excellent workout! I love it😊

[@SeniorShapeFitness]

Thanks so much! 😊 I’m thrilled you love it Karlene

[@SusiloWati-jl1fr]

Love yr standing dumbbells workout❤👍

[@SeniorShapeFitness]

Great! Thanks Susilo :)

[@joannetemple64]

Loved how challenging it was at times. Thank you

[@SeniorShapeFitness]

You're welcome Joanne, glad you got a good workout :)

[@debbiejoseph1486]

Did this one for the first time today. Will def add to my repeat playlist! I need to work my core and abs and this one fit the bill 😊

[@SeniorShapeFitness]

Perfect! Glad you enjoyed it Debbie :)

[@JennNahrstadt]

It’s great to be back, and this was challenging but very doable. I had trouble with adding a super thanks, though.

[@SeniorShapeFitness]

Glad you are back too Jenn!

[@julie6766]

Thank you Lauren, loving this one xx

[@SeniorShapeFitness]

Great Julie, Thanks!!

[@corinnaweber7554]

Love the variety of these moves and the way you have incorporated standing abs with arm workouts. Your channel gives us the chance to pick and choose what we want, when we want.

[@SeniorShapeFitness]

Thanks Corinna! So glad it's convenient for you :)

[@claudiav2024]

Did this one today plus one 30 minute hiit. Loved this one as it is doable but challenging too. Going for more tomorrow!

[@SeniorShapeFitness]

Awesome! Great combo :)

[@jeffreyleonard7210]

This is what I'm gonna do for torso and arms cross-training. Once a week to complement my regular arms & abs workouts, then three times a week on that 4th week of the month 'rest' week. Eccentric motions slowly from the center, with light weights? That is what impressed me.

[@SeniorShapeFitness]

Sounds like a good plan :)

[@edwardmoriarty7516]

Excellent workout…so enjoyable

[@SeniorShapeFitness]

Glad you enjoyed it!

[@irmabarnett-e6n]

loved this workout including he ARMS!!!!!

[@SeniorShapeFitness]

Thanks! I’m thrilled you love it 🤩

[@RobertBrown-wl5nu]

My 2 nd day with this class , a great balance and oblique crunch 💪 thank you Lauren

[@SeniorShapeFitness]

I hope you are proud of yourself Ruth, you are working so hard!

[@marittaross4900]

Wonderful doable and most of all enjoyable...

[@SeniorShapeFitness]

Yay! So glad you enjoyed it ;)

[@sandragoldfadim870]

Thanks Lauren as always you are the BBC best

[@SeniorShapeFitness]

You're the best Sandra! I appreciate your support ;)

[@sandragoldfadim870]

@@SeniorShapeFitness always work out with you daily I don’t comment my comments are always how great you are I guess that’s a good thing to hear often sometimes in texting I hit key’s I’m not aware of that’s where bbc came in doesn’t mean anything thanks I appreciate you

[@missiedorsa4506]

Lauren, you are the best. I am getting a little stronger each day. Thank you💕

[@SeniorShapeFitness]

Thanks so much Missie, I love to hear that you are getting stronger!!!

[@annagrisham2215]

Fun workout. I actually kinda have abs forming. My hip (sciatic nerve) greatly prefers standing abs. Enjoying combining several shorter videos. The balance one is great to do in my kitchen anytime. ☺

[@SeniorShapeFitness]

Great Anna! I love your comments :)

[@susanwallace9768]

I really liked this one!

[@SeniorShapeFitness]

Awesome! Thanks Susan :)