Whole-Body Wellness Challenge: 12-Minute SilverSneakers Total Body Strength

By the Editors of SilverSneakers |

Prepare to challenge your musclesand have a whole lot of funwith this mini-version of one of our favorite classes that’s perfect for active exercisers.

The Whole-Body Wellness Challenge is rooted in the understanding that health isn’t just about fitness. This month, we’re sharing fun and easy ways to bring everything you love about SilverSneakers classes and your time at the gym to other areas of your life. You’ll find workouts, tips, and activities to help you build strength, eat healthier, sleep sounder, and be more present in your life so you can feel good—body, mind, and spirit.    

When you’re not feeling motivated to move, finding a role model that inspires you can make all the difference.   

Here at SilverSneakers, you’ll find countless expert instructors that know just how to challenge you in a way that’s safe, effective, and fun. Plus: They truly are walking the walk. They’re there working right alongside of you, encouraging you every step of the way.  

This workout is no different. SilverSneakers instructor Shannon Thigpen is nothing short of an inspiration as she takes you through a mini-version of one of our strength-training classes: Total Body Strength. “It’s a standing strength workout that uses functional movements to build your power and endurance so that you can move through your day with confidence,” explains Shannon.   

The National Institute on Aging encourages older adults to do some strength-training at least twice a week to help strengthen muscles, slow age-related muscle loss, and improve balance.     

Ready to feel strong and confident, and level up your fitness? Join us!  

About the SilverSneakers Total Body Strength Class 

Are the moves that once challenged you a breeze now? Do you feel like you’re just going through the motions in your workouts? Or are you ready to stretch your fitness limits? If you answered yes to any of the above, this class may be for you. It’s an intermediate to advanced workout for those who are comfortable in our beginner-level classes and are ready to level up.  

That doesn’t mean you can’t still use a chair or wall for standing support or even do the moves from a seated position. There are always options to tailor moves to fit your needs.   

In this class, we use handheld weights and elastic bands to build strength. If you join us for a SilverSneakers LIVE online class and don’t have this equipment, don’t worry. “You can still get a great workout by using your own body resistance,” says Shannon.   

How to Use This 12-Minute Total Body Strength Workout 

For this mini class, you’ll need a sturdy chair and open floor space. If you have light handheld weights and an elastic band, have those handy too. Another tip: Shannon suggests placing your weights under your chair so they’re out of the way.  

When you’re ready, press play on the video above and follow along. You’ll start with a some marching in place to warmup your muscles. And then you’ll move into a strength-training sequence that will work your lower body, upper body, and even your core—without ever getting down on the floor. As you move, remember that the better your form is, the better your results will be. Here’s our handy guide on form cues  

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Follow Shannon’s cues for how to make each move easier—or more of a challenge. “Only work at a pace that’s right for you,” Shannon says. “If you need to, you can go ahead and sit in the chair. You do you, my friends!”   

As always, safety is key. The exercises here may be different or more advanced than your regular SilverSneakers class. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.  

Bonus Challenge: Try a Full-Length  Total Body Strength Class 

Feeling inspired? Try the complete Total Body Strength class with us! It’s a 45-minute class that helps active exercisers build power and endurance with a mix of functional strength training exercises. You’ll leave feeling strong and ready to take on the world. See the latest SilverSneakers LIVE schedule and RSVP for classes here.   

Check Your  SilverSneakers  Eligibility Instantly      

SilverSneakers members can go to thousands of gyms and fitness locations across the nation, plus take SilverSneakers LIVE online classes that are designed for seniors of all levels. If you have a Medicare plan, it may include SilverSneakers—at no additional cost. Check your eligibility instantly here.      

Not eligible for SilverSneakers? You can still get 200+ free SilverSneakers On-Demand videos and stay in touch with us by creating your online account.