The 22-Minute Full-Body Workout

Tone and strengthen from head-to-toe with these functional exercises you can do anywhere.

Congratulations on making it to week two of the Feel Better in 30 Days series! This workout includes the same moves that you saw in week 1, but this time you’ll perform the workout while standing. This small change helps increase the intensity, engage more muscle groups and progress your overall fitness. This workout is a beginner-intermediate level routine; remember to go at your own pace and maintain the right range of movement for your body.

As always, safety is key. If you have a chronic condition, an injury, or balance concerns, talk to your doctor about how you can exercise safely.

Start the workout standing tall in your open space with a sturdy chair nearby for balance support.

Move through the following exercises with Andi (see video above):

• Walk in Place + Side Taps
• Standing Shoulder Shrugs
• Heel Walk
• Knee Lifts
• Standing Shoulder Squeeze (Front and Back)
• Standard Squats
• Lateral Arm Raises
• Kickstand Squats
• Arm Extension and Pull
• Plie Squat
• Hip Hinge + Row
• Calf Raises + Wrist Rotation
• Hip Hinge + Triceps Extension

Next, loosen up your muscles for better recovery after your workout with these key stretches.

Move through these stretches with Andi (see video above):

• Cat Cow
• Chest Opener
• Figure 8
• Hamstring Stretch

Want more? Add these 7 simple stretches for seniors to your cool-down routine.

Repeat this workout every day, or every other day, for the entire week to feel the benefits and notice yourself getting stronger. Next week, you’ll get another workout with new progressions and challenges.

Check Your SilverSneakers Eligibility Instantly

Members can get hundreds of On-Demand video workouts and access to full-length SilverSneakers LIVE fitness classes and workshops. If you have a Medicare Plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.

Already a member? Get exclusive fitness content by logging in to or creating your online account here.