10-Minute All-in-One, Full-Body Workout

This video is part of the 30-Day Couch-to-Fit Challenge designed to help you improve strength, cardio, balance and flexibility. Start the challenge here: aarp.org/CouchToFit

Mother-daughter duo Aiko Sokolowski and April Hattori lead this workout, which can improve balance and cardiovascular strength, as well as build muscle.

Key takeaways

• Boost full-body strength and balance with Aiko Sokolowski and April Hattori’s expert-led routine.
• Tailor each move — seated or standing — with accessible cues, light weights or body weight options.
• Jump-start your 30-Day Couch-to-Fit Challenge and improve joint health in just 10 minutes daily.

Summary

A 10-minute full-body workout for older adults can boost balance, cardiovascular health and muscle strength — all-in-one efficient routine. Led by mother-daughter duo Aiko Sokolowski and April Hattori, this all-in-one workout can be tailored to suit any fitness level, whether you’re using light weights, water bottles or just your own body weight. With options for both seated and standing moves, participants can safely warm up, strengthen their core and improve mobility, all while following a routine designed to prevent injury and build confidence.

April’s expert cues and Aiko’s encouragement help make fitness accessible and engaging for everyone. Simple sequences like marching in place, side steps, chair squats and modified jumping jacks ensure the body stays challenged, while supporting joint health and functional movement. This 10-minute full-body workout is the perfect way to increase daily activity, embrace a supportive exercise habit and jump-start the 30-Day Couch-to-Fit Challenge at your own pace.

The key takeaways and summary were created with the assistance of generative AI. An AARP editor reviewed and refined the content for accuracy and clarity.

Full Transcript:

[0:00:00] >> April Hattori: Hi there.

[0:00:01] [April Hattori, PERSONAL TRAINER] I’m personal trainer April Hattori

[0:00:02] [Aiko Sokolowski, APRIL’S MOM] with my mom, Aiko.

[0:00:03] >> Aiko Sokolowski: Hi.

[0:00:04] >> April Hattori: We’re excited to have an all-in-one workout for you today.Aiko Sokolowski: Uh-oh.

[0:00:07] [10-Minute All-in-One Workout] You ready for this, Mom?

[0:00:08] >> Aiko Sokolowski: Yeah. Uh-oh.

[0:00:09] >> April Hattori: All right, we’re going to improve your balance.

[0:00:11] It’s going to improve your cardiovascular strength,

[0:00:12] and also build muscle.

[0:00:14] >> Aiko Sokolowski: All that?

[0:00:15] >> April Hattori: All that. Yes. >> Aiko Sokolowski: OK.

[0:00:16] >> April Hattori: And it can be done with or without weights.

[0:00:18] My mom is going to be using water bottles,

[0:00:20] and I’m going to be using 5-pound dumbbells.

[0:00:23] All right. So you can do this either seated or standing.

[0:00:26] My mom’s going to be doing the seated. I’m doing standing.

[0:00:28] And just make sure to clear the area and have some water handy.

[0:00:32] >> And we’ll get started with a warm-up.

[0:00:34] >> Aiko Sokolowski: All right.

[0:00:35] >> April Hattori: So, Mom, you want to have a seat?

[0:00:36] >> Aiko Sokolowski: I sure do, thank you. >> April Hattori: All right. All right.

[0:00:38] So all I’m going to do is start marching in place.

[0:00:40] Before doing any exercise,

[0:00:41] it’s super important to warm up your muscles... Aiko Sokolowski: Exactly. April Hattori: ... to help prevent injury, OK?

[0:00:46] So you want to start getting your heart rate up,

[0:00:48] getting ready for exercise, all right?

[0:00:50] And even when we’re marching in place, I want you to have really good posture,

[0:00:53] so your ears, shoulders, hips are all in alignment, OK?

[0:00:56] March in place. Very good.

[0:00:58] You know, we’re going to do some sidesteps here.

[0:01:00] Here we go. And step, and touch.

[0:01:02] Step, touch. Very nice.

[0:01:04] Keep going.

[0:01:05] And breathe.

[0:01:07] Good work.

[0:01:09] How you feeling today, Mom?

[0:01:10] >> Aiko Sokolowski: OK. I’m ready to go.

[0:01:11] >> April Hattori: All right, good.

[0:01:13] And breathe, everybody.

[0:01:14] And with our workouts, you know,

[0:01:15] you don’t have to go at our pace in the cardio section.

[0:01:18] You just kind of go at your own pace.

[0:01:19] >> Aiko Sokolowski: That’s right. >> April Hattori: Go fast or slow.

[0:01:20] >> Aiko Sokolowski: Be comfortable. Go slow if you have to.

[0:01:22] >> April Hattori: That’s right. Make this workout your own.

[0:01:24] All right. And march it out.

[0:01:25] OK, good work.

[0:01:27] Nice. Watch out.

[0:01:30] And four, three, two and one.

[0:01:33] Stop the feet.

[0:01:34] We’re going to do some shoulder rolls back.

[0:01:36] Pull back. Two and three.

[0:01:40] And reverse it.

[0:01:41] One, two. Open up those shoulders.

[0:01:44] And three.

[0:01:46] Very nice. OK.

[0:01:48] We’re ready to get into our balance work. You’re ready for this?

[0:01:50] >> Aiko Sokolowski: OK. Yeah.

[0:01:51] >> April Hattori: I’m going to pick up a weight for this as well.

[0:01:52] >> Aiko Sokolowski: I need balance work. >> April Hattori: OK, good.

[0:01:54] If you’re standing or seated, put your hands together. You can clasp your hands together.

[0:01:56] Very good. You’ll have to use a weight. OK.

[0:01:58] All you need to do is move those hands to the side.

[0:02:01] Shift your weight onto your right butt cheek whether you’re standing or seated, OK?

[0:02:04] And if you’re standing, you can even lift that leg up

[0:02:06] for added balance challenge, OK?

[0:02:08] Hold it. Four three, two and one.

[0:02:11] And come back to center. Very nice.

[0:02:13] And bring those hands to the other side. Shift the weight.

[0:02:17] Leg up. Good.

[0:02:19] Four, three, two and one. Very nice.

[0:02:23] We’re going to do that one more time.

[0:02:24] >> April Hattori: Ready? >> Aiko Sokolowski: Ready.

[0:02:25] >> April Hattori: OK, shoulder, relax those shoulders.

[0:02:27] OK. Move those arms to the side.

[0:02:30] Four, three, two and one.

[0:02:31] >> Aiko Sokolowski: You can really feel it in the core, you know.

[0:02:33] >> April Hattori: Absolutely.

[0:02:35] So important to engage that core.

[0:02:37] It’s where all the motion happens. On the other side, here we go.

[0:02:39] And four, three, two and one.

[0:02:44] And rest. Very nice. OK.

[0:02:47] >>Weight down. >> Aiko Sokolowski: All right.

[0:02:48] >> April Hattori: Our next move is going to be opposite knee, opposite arm up.

[0:02:51] >> April Hattori: So... >> Aiko Sokolowski: My favorite.

[0:02:53] >> April Hattori: Yeah. Right knee up, left arm up.

[0:02:55] Very good.

[0:02:56] Whether you’re seated or standing, you are shifting weight over to that left side.

[0:02:59] OK, right?

[0:03:01] I really feel it in my standing leg.

[0:03:02] OK.

[0:03:03] Four, three, two and one.

[0:03:06] Let’s do it other side.

[0:03:08] Left leg up.

[0:03:09] >> Aiko Sokolowski: I feel it too sitting, you know.

[0:03:11] >> April Hattori: Yes? >> Aiko Sokolowski: I’m feeling right here.

[0:03:12] Yeah.

[0:03:13] >> April Hattori: You’re engaging your core, right?

[0:03:15] Your core is your abs, your obliques, your back muscles,

[0:03:17] your hips and your glutes as well.

[0:03:19] OK. And come on down.

[0:03:21] Let’s do that one more time on the right.

[0:03:23] Hand up. Hold it.

[0:03:26] Four, three, two and one.

[0:03:29] And breathe.

[0:03:30] Come on down, just one more time. There you go.

[0:03:34] All right, nice work.

[0:03:35] Looking good.

[0:03:36] Four, three, two and one.

[0:03:40] Come on down. Very nice.

[0:03:42] All right.

[0:03:43] Very nice work on this balance section.

[0:03:45] Ready to get into our cardio work.

[0:03:46] >> Aiko Sokolowski: Ready. >> April Hattori: All right.

[0:03:48] We’re going to start out just with march it in place, OK?

[0:03:51] Just breathe. All right, very good.

[0:03:54] OK, so this section we’re going to do 30 seconds

[0:03:56] of an exercise and then 20 seconds of rest, which looks like this.

[0:04:00] >> Aiko Sokolowski: This is rest? >> April Hattori: This is rest, OK?

[0:04:02] >> Aiko Sokolowski: A new definition for rest.

[0:04:04] >> April Hattori: Yeah, first exercise is going to be heel touches forward.

[0:04:08] Yeah, just like that. We’re on, OK?

[0:04:10] Yeah, new definition of rest is right. Yeah.

[0:04:13] But in this section we want to just keep our bodies moving and get the heart rate up.

[0:04:17] That’s the whole point of this section, OK?

[0:04:19] >> Aiko Sokolowski: I understand. >> April Hattori: Right.

[0:04:20] And again, you go at your own pace on this.

[0:04:22] You can go faster, or slower than us.

[0:04:25] >> April Hattori: That’s OK. >> Aiko Sokolowski: That’s OK.

[0:04:26] >> April Hattori: All right. >> Aiko Sokolowski: Slow-mo is good.

[0:04:28] >> April Hattori: That’s right. >> Aiko Sokolowski: The turtle won, remember?

[0:04:30] >> April Hattori: That’s right.

[0:04:31] Right. Slow and steady, right?

[0:04:32] >> Aiko Sokolowski: Yeah. >> April Hattori: OK.

[0:04:34] And breathe.

[0:04:35] You’re going into that rest portion.

[0:04:36] That’s OK. We don’t have to be in sync.

[0:04:38] It’s good. All right.

[0:04:39] And march it out.

[0:04:40] March it out. OK.

[0:04:41] >> Aiko Sokolowski: Now I’m resting. >> April Hattori: You’re resting, right?

[0:04:43] Where are you marching to, to these, like,  

[0:04:44] where are you walking to? a

[0:04:45] >> Aiko Sokolowski: I’m doing healthy today. We’re going to the farmers market.

[0:04:47] >> April Hattori: Oh, good work. I like that.

[0:04:48] Yeah. Farmers’ markets, what’s your favorite?

[0:04:50] >> Aiko Sokolowski: For just fruit and veggies.

[0:04:51] >> April Hattori: Yeah. What’s your favorite fruit?

[0:04:52] >> Aiko Sokolowski: Fruit? >> April Hattori: Yeah.

[0:04:54] >> Aiko Sokolowski: Oh, strawberries. >> April Hattori: Good.

[0:04:56] All right, our next exercise will be step-outs.

[0:04:58] So out, out, in and in.

[0:05:01] Out, out, in, in.

[0:05:03] OK, this is the move.

[0:05:04] Keep it going.

[0:05:05] >> Aiko Sokolowski: But I might get a hotdog if they have it.

[0:05:08] >> April Hattori: That’s OK, everything in moderation.

[0:05:09] That’s OK.

[0:05:12] That’s OK. Very good.

[0:05:14] Keep it going. And breathe.

[0:05:16] So we’re really working our lateral muscles here.

[0:05:18] Very important, you know, to be able to move in different directions, right?

[0:05:22] You’re always walking forward, right?

[0:05:24] >> Aiko Sokolowski: Yeah, it’s good for balance, right?

[0:05:25] >> April Hattori: Yeah, exactly. OK.

[0:05:27] Very good.

[0:05:28] And march it out. OK.

[0:05:29] Very good. Nice.

[0:05:31] >> Aiko Sokolowski: I’m resting now. >> April Hattori: OK, you’re resting.

[0:05:32] >> Aiko Sokolowski: Yeah.

[0:05:34] >> April Hattori: You are walking to your fruit stand, which is good.

[0:05:35] Farmers market, good work.

[0:05:38] OK, our last exercise would be the jumping jacks.

[0:05:41] >> April Hattori: I know you like that one. >> Aiko Sokolowski: Your favorite.

[0:05:42] >> April Hattori: All right, so if you’re seated or standing, it looks like this.

[0:05:46] Just both arms up, one leg out.

[0:05:49] OK? Doesit  look like ... we’re on. OK.

[0:05:52] And if you want to amp it up a little bit, OK, you can do the full jumping jack.

[0:05:56] >> Aiko Sokolowski: Oh, gosh. >> April Hattori: OK, which I’ll do.

[0:05:58] OK. I’ll keep going.

[0:06:00] And breathe.

[0:06:01] So you’re standing or doing it with me or my mom, make sure you breathe.

[0:06:06] Don’t stop breathing.

[0:06:08] Keep it going.

[0:06:10] >> Aiko Sokolowski: You’re making me tired here.

[0:06:11] >> April Hattori: I’m giving you some wind too though, right?

[0:06:13] >> Aiko Sokolowski: You are. I’m cooling off.

[0:06:16] >> April Hattori: OK. OK.

[0:06:18] Very good. And march it out.

[0:06:20] >> Aiko Sokolowski: I don’t have to do cool down. You cooled me off.

[0:06:22] >> April Hattori: Good work. >> Aiko Sokolowski: All right.

[0:06:23] >> April Hattori: All right. Excellent.

[0:06:25] Oh, I feel my heart rate is up. How about you?

[0:06:27] >> Aiko Sokolowski: Me too. It’s good...

[0:06:28] >> April Hattori: Good work.

[0:06:29] OK, so we’re ready to get into our strength section.

[0:06:32] OK, we’re going to build some muscle.

[0:06:33] So first of all, we don’t need any weights.

[0:06:35] We’re going to do a chair stand-up.

[0:06:37] So I’m going to cue my mom here.

[0:06:39] If you’re standing or seated, feet shoulder-width apart, toes slightly out, OK?

[0:06:43] You can have your hands at your sides or across your chest like this.

[0:06:47] So what I want you do is to hinge forward, put a weight in your feet, stand up.

[0:06:52] Good. All right, sit down and squat.

[0:06:56] And up. Very nice.

[0:06:58] Sit and up.

[0:07:00] And squeeze your glutes at the top, OK?

[0:07:02] >> Aiko Sokolowski: Yeah. >> April Hattori: This is four.

[0:07:04] And four more.

[0:07:05] And if you’re doing standing squat with me, sit that butt back.

[0:07:08] And give me three more.

[0:07:10] >> Aiko Sokolowski: I’m glad there’s a chair for me to sit down.

[0:07:13] >> April Hattori: That’s nice. Two.

[0:07:16] And one more. Give me one more.

[0:07:17] And up. Very nice.

[0:07:19] OK, good work.

[0:07:20] All right, we’re going to pick up one weight, OK? >> Aiko Sokolowski: OK.

[0:07:23] April Hattori: Bring that weight above the head here,

[0:07:26] or if you have it here in front, that’s OK too.

[0:07:28] The whole point is to bring that weight down, bring the knee up, OK?

[0:07:33] And other side.

[0:07:35] So we’re working our core here, but we’re also working balance.

[0:07:39] You’ll probably feel it even if you’re seated.

[0:07:42] Hey, give me four more. This is four.

[0:07:45] Three. Good.

[0:07:46] Two, and one.

[0:07:49] And rest. Nice work.

[0:07:50] >> Aiko Sokolowski: OK. Good job.

[0:07:51] >> April Hattori: OK. We’re going to pick up that other weight.

[0:07:54] We’re going to go into some rows.

[0:07:56] So, feet shoulder-width apart.

[0:07:58] Slight bend in knees, if you’re standing, OK?

[0:08:01] Head, neck, spine in alignment, arms down.

[0:08:03] Pull those elbows up and down.

[0:08:06] Breathe, OK?

[0:08:08] And engage that core, meaning, pull your belly button in, right?

[0:08:11] Now engage your core.

[0:08:12] >> Aiko Sokolowski: All right. Yeah.

[0:08:14] >> April Hattori: Using all these stabilizing muscles to be able to do this move, OK?

[0:08:17] >> Aiko Sokolowski: You keep talking about your core.

[0:08:19] >> April Hattori: Right. Four.

[0:08:21] Good. Three, two and one.

[0:08:26] And rest. Yeah.

[0:08:28] Yes, your core quickly, abs, side obliques, back muscles, hips and glutes.

[0:08:32] Very important.

[0:08:33] All muscle, all motion originates with your core, OK?

[0:08:35] >> Aiko Sokolowski: OK.

[0:08:36] >> April Hattori: Our last move is going to be bicep curls.

[0:08:39] OK.

[0:08:40] So shoulders back and down, sit up straight, good posture.

[0:08:43] Bring those dumbbells up and down.

[0:08:46] Good. And breathe.

[0:08:49] Seven. Good.

[0:08:51] Six. Breathe everybody.

[0:08:53] Nice. Five.

[0:08:55] Good. Four.

[0:08:58] Breathe. Three, two.

[0:09:03] >> Aiko Sokolowski: One more. >> April Hattori: Yeah, one more.

[0:09:05] >> Aiko Sokolowski: All right. >> April Hattori: One.

[0:09:06] >> Aiko Sokolowski: Good job. Good job. >> April Hattori: Very nice. Nice pacing.

[0:09:08] >> Weights down. >> Aiko Sokolowski: That’s good.

[0:09:10] >> April Hattori: OK, good work on this all-in-one workout.

[0:09:12] It’s really important to cool it down.

[0:09:14] So we’re going to relax our muscles here.

[0:09:16] So we’re going to lower our body, one leg straight out, toe pointing up, reach.

[0:09:20] You don’t have to touch your toe, but just reach for it.

[0:09:22] >> Aiko Sokolowski: I’m glad you said that.

[0:09:24] >> April Hattori: Yes.

[0:09:25] Stretching out that posterior chain so your legs up to your glutes here, your hips, OK?

[0:09:29] >> Aiko Sokolowski: It’s good. >> April Hattori: Very good.

[0:09:31] Come on up, and do the other side, other leg straight out.

[0:09:34] Reach. Very good.

[0:09:37] Breathe. Make sure you are breathing here.

[0:09:38] It’s good. Cool it down, get that heart rate down.

[0:09:41] Very important to get the heart rate down, relax.

[0:09:43] OK. And come on up.

[0:09:45] All right, upper body stretch. Arms in a T.

[0:09:47] Arms straight across the chest.

[0:09:49] Good. Nice stretching upper arm here.

[0:09:52] Good work. Breathe.

[0:09:55] And arms in a T, and the arms straight across the chest.

[0:09:59] >> April Hattori: Nice work. >> Aiko Sokolowski: A lot of work.

[0:10:02] >> April Hattori: And breathe, and very nice.

[0:10:05] We’re going to end this with three inhale and exhales.

[0:10:07] So the clap at the top.

[0:10:08] Hey, ready? Here we go.

[0:10:09] Inhale and exhale.

[0:10:12] Good. Inhale, and exhale.

[0:10:16] Very nice. And one more clap at the top.

[0:10:19] Give me that inside out hands. Oh. And lean to your right.

[0:10:22] >> Aiko Sokolowski: It’s a good one. >> April Hattori: Nice.

[0:10:23] Breathe. And center.

[0:10:26] And lean to your left, and center.

[0:10:30] And come on down.

[0:10:32] >> Aiko Sokolowski: That’s good. >> April Hattori: Good work.

[0:10:33] >> April Hattori: All right. >> Aiko Sokolowski: Good job.

[0:10:35] >> April Hattori: Good job. >> Aiko Sokolowski: Thank you.

[0:10:36] >> April Hattori: Good job, everybody. >> Aiko Sokolowski: Good.

[0:10:38] >> April Hattori: Thank you so much for joining us for this 10-minute

[0:10:40] all-in-one workout.

[0:10:41] It’s superfun to work out with you.

[0:10:43] Thank you and keep moving.

[0:10:45] >> Aiko Sokolowski: See you soon.

[0:10:47] [AARP]