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...
I love my new hand weights from Alta Fitness. They are so soft on your hands, prevent calluses from forming and are antibacterial! They are by far the nicest most luxurious weights I have ever used.
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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.

[@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!!❤❤❤❤

[@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

[@user-ld8ui8lx8k]

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

[@SeniorShapeFitness]

So glad! 🤩🙌🏻

[@teresacrooks6201]

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

[@SeniorShapeFitness]

Yay! Thank you Teresa :)

[@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. :)

[@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

[@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 :)

[@michellesmith-goldberg5080]

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

[@SeniorShapeFitness]

I appreciate all your support Michelle :)

[@ludmilaschreiner9881]

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

[@SeniorShapeFitness]

I appreciate that 🤩

[@user-dg5pp3mz1t]

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!

[@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!!

[@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! 😊❤

[@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 :)

[@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 :)

[@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 :)

[@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 :)

[@barbkelley9731]

Planned to do seated timed arms and abs because hips were a little sore from lots of work previous days….found this! Love the timed workouts and I love the variety and challenge Lauren offers ….never boring, challenging enough but not so difficult as to be discouraging. Thank you!

[@SeniorShapeFitness]

Wonderful! So glad it's a good one for you Barb :) and thank you for your kind words :)

[@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 :)

[@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 🤩

[@user-wk2wd8dz3z]

Im loving your workouts! Thank you so much

[@SeniorShapeFitness]

So glad! You are most welcome 🤩

[@RobertBrown-wl5nu]

Great ab crunch needed 👍❤️

[@SeniorShapeFitness]

Thank you 😋

[@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 :)

[@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 :)

[@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

[@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!

[@UpperHandsPiano]

Great for a quick morning boost! Thank you

[@SeniorShapeFitness]

My pleasure 🤩

[@kimskitchen123]

I love your workouts. Thank you! ❤

[@SeniorShapeFitness]

Thanks so much Kim!!

[@louiemiller7705]

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

[@SeniorShapeFitness]

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

[@user-tf3hj2qk9p]

ThAnk you this is just right workout for me as I have cardiomyopathy, you are just fantastic, a godsend to a lot of oldies like me ❤️❤️❤️

[@SeniorShapeFitness]

You're so welcome! Glad it's a good workout for you :)

[@winner1122ful]

What a challenging workout! Thank you!

[@SeniorShapeFitness]

You're so welcome! I like that you did it after the new walking video 😍

[@judyurquhart5066]

Loved loved loved this workout! thank you

[@SeniorShapeFitness]

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

[@RobertBrown-wl5nu]

Love all these crunches 💪💪

[@SeniorShapeFitness]

Love to hear it 😍

[@solalehsaraiepour7705]

It was easypeasy yet wonderful ❤

[@SeniorShapeFitness]

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

[@annakohn5937]

Thanks!

[@SeniorShapeFitness]

Thank you so very much Anna :)

[@lisaannkennedy7919]

I just found your channel today. I am not quite a senior yet. I am a young 45, out of shape. I loved your workout! It got my arms burning just enough to let me feel it. Thank you.

[@SeniorShapeFitness]

Awesome! Thanks for working out with me Lisa :)

[@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 :)

[@micheleafana8650]

Great workout!!

[@SeniorShapeFitness]

Glad you liked it!! Thank you Michele :)

[@cinheff7309]

Great quick workout! Thank you Lauren

[@SeniorShapeFitness]

Glad you liked it!!

[@user-us4zz7kd2g]

loved this workout including he ARMS!!!!!

[@SeniorShapeFitness]

Thanks! I’m thrilled you love it 🤩

[@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!

[@RobertBrown-wl5nu]

Ab/core crunch so good ！

[@SeniorShapeFitness]

Glad you think so Ruth 💜

[@darlenemacintosh6572]

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

[@SeniorShapeFitness]

Thank you! 😊

[@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 :)

[@suewarren2186]

Once again, another good one

[@SeniorShapeFitness]

Glad you enjoy it!

[@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 :)

[@darma8030]

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

[@SeniorShapeFitness]

wow! Nice job :)

[@ruthsabey1488]

Brilliant workouts - I live the variety

[@SeniorShapeFitness]

Glad you like them! Thank you Ruth :)

[@latetialeon1223]

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

[@SeniorShapeFitness]

You're so welcome! I appreciate that :)

[@rosierosie62]

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

[@SeniorShapeFitness]

excellent! You're doing great :)

[@rogenejanik7623]

Great arm routine! Thanks so much!

[@SeniorShapeFitness]

Glad you liked it!!

[@darbyrosengren]

Did this one for the first time and as soon as I got the hang of how to hold my weight to do the hand transfer, all was good. Plan to do this one more! Thank you, Lauren!

[@SeniorShapeFitness]

Fantastic! You're welcome Darby :)

[@pammcmillin5794]

Yay! Whew for short strength exercises😊

[@SeniorShapeFitness]

Great job Pam :)

[@mariannasyrome7222]

THANK YOU ❤

[@SeniorShapeFitness]

You're welcome 😊

[@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!

[@elenakolesnikova8917]

just perfect. Thank you so much

[@SeniorShapeFitness]

Glad you like it! You’re welcome Elena 🤩

[@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!!!

[@Linda-ot3pj]

Fantastic fitness video. Great instruction and inspiration

[@SeniorShapeFitness]

Glad you enjoyed it! Thank you Linda :)

[@carleenthum4464]

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

[@SeniorShapeFitness]

Love that! 😍

[@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 🤩

[@karlamoran787]

Morning Lauren, just did this arms and abs workout after doing your Tabata workout. Feeling great and loved doing both! Thank you for all you do!

[@SeniorShapeFitness]

awesome! Nice job Karla :)

[@juliemacefield3307]

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

[@SeniorShapeFitness]

You’re welcome 😊

[@tracywright4695]

Really enjoyed this one ❤

[@SeniorShapeFitness]

Happy to hear it Tracy!

[@lisadodd7000]

I love these workouts. I had a partial knee replacement and was told I can’t or jump. My knee replacement was in October 22 and I’ve felt a little uninspired. These workouts have really changed my life. Kneeling is difficult just because it feels weird but otherwise doing well. Thanks so much and keep them coming. ❤️. I’m 60 soon to be 61. I feel so much better already.

[@SeniorShapeFitness]

That's amazing Lisa! So glad you are feeling better, keep up the great work :)

[@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!!!

[@lillyvanmalssen4409]

Love your channel! All those other strength-training videos were driving me crazy because of the horrible, laud music with stupid lyrics! Your videos provide room to focus on what I am doing with my body instead of having to be annoyed by the music 😊. Also great moves that I haven't seen yet! Thank you!

[@SeniorShapeFitness]

so happy to hear it Lilly! You are most welcome :)

[@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!

[@susanwallace9768]

I really liked this one!

[@SeniorShapeFitness]

Awesome! Thanks Susan :)

[@edwardmoriarty7516]

Excellent workout…so enjoyable

[@SeniorShapeFitness]

Glad you enjoyed it!

[@joycelasich9683]

Loved it! Thank you 🙏

[@SeniorShapeFitness]

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

[@sharonhuelsman]

Thank you Lauren. This workout somehow got rid of a pain in my shoulder this morning!

[@SeniorShapeFitness]

That's great! You're welcome Sharon :)

[@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

[@joannetemple64]

Loved how challenging it was at times. Thank you

[@SeniorShapeFitness]

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

[@lindanilo9117]

Love your videos!! Keep them coming

[@SeniorShapeFitness]

Thank you! Will do Linda :)

[@gaylevaughn]

THANK YOU for this short standing and effective workout! Loved it!!!👍

[@SeniorShapeFitness]

Glad you liked it!! Thanks Gayle 🤩

[@nikkamarulzaman9023]

Good morning Lauren...today's decided to try out this season. As usual, feeling good. But a bit clumsy, I admit, since most of the moves are new to me. That's ok, I took it as a challenge ..It's 8.00 am in Malaysia. Have a nice day, .tqvm

[@SeniorShapeFitness]

Great job! Hope you have a nice day as well Nikka :)

[@jeananderson1598]

You are so creative. Love your videos!

[@SeniorShapeFitness]

I appreciate that Jean :)

[@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

[@annakohn5937]

Appreciating you afresh and so glad to be back at it after being down with the flu. Amazing to have access to your great workouts. Thank you!

[@SeniorShapeFitness]

So sorry you were sick Anna. Happy to have you back :)

[@annakohn5937]

@@SeniorShapeFitness Thanks! Me and half of the general population!

[@antoinettebayrakdarian7702]

Loved, loved this workout. You are amazing with your choreography & know what muscles need working out & stretching & you know how to get the most out of your workouts & that is so magic. Thank you.

[@SeniorShapeFitness]

Thank you so much!! I'm thrilled you love it Antoinette :)

[@mariannasyrome7222]

THANK YOU🌹

[@SeniorShapeFitness]

You are so welcome Marianna :)

[@blueponyfarm1962]

Thank you!

[@SeniorShapeFitness]

You're welcome :)

[@evelyndeleon9980]

As always i love your exercises on arms and abs. Been doing all 3 workouts everyday. It feels good to sweat out. Thanks again.

[@SeniorShapeFitness]

Wow! That's great Evelyn :)

[@sharongilligan8813]

PERFECT! I used my legs alot yesterday at agility class (with my border collie) along with a quick walk lastnight so this was exactly what I needed for today!!!

[@SeniorShapeFitness]

Wonderful! Glad it was a good workout for you Sharon!

[@alicenesbitt]

Using a heavier weight makes a difference just finished another video but this was good as a stretch finishing off ..as always thankyou..🙏

[@SeniorShapeFitness]

Awesome! Thank you Alice, I love that you used this as a finisher!!!

[@kathyellman130]

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

[@SeniorShapeFitness]

Absolutely! Thank YOU Kathy :)

[@jillharrison5391]

This was great Lauren! Never can get enough arms and abs. Plus I scraped my knee which is healing so standing was perfect. Love these shorter workouts so no excuse to get a workout in. Thank you.

[@SeniorShapeFitness]

So glad Jill! I hope your knee gets better soon :)

[@colleenh5979]

Very enjoyable arms & abs weight workout. Thanks Lauren

[@SeniorShapeFitness]

My pleasure Colleen!!

[@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 :)

[@rebeccahatch1930]

Great!!

[@SeniorShapeFitness]

Thanks Rebecca :)

[@user-ty1es1bf9n]

Thank you. I enjoy doing these workouts with you. They are really good.

[@SeniorShapeFitness]

I appreciate that 🤩

[@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 💜

[@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 :)

[@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!

[@rivkabialik8445]

Lauren, it's a great way to end my longer routine. Thanks so much.

[@SeniorShapeFitness]

Glad you liked it!! Thanks Rivka :)

[@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 :)

[@paulagabay9915]

I added this one to the balance and core this morning. I definitely need to continue working on balance as I couldn't lift the leg while passing the dumbell under so I ended up passing the dumbell under without lifting my leg.

[@SeniorShapeFitness]

Great one to add on! Next time you need a modification for passing under the knee, just tap the knee that way you won't be too hunched over.

[@natalieanderson8969]

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

[@SeniorShapeFitness]

You're so welcome! Thank you Natalie :)

[@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 :)