Find Your Place: 2-Minute Drill, Week 3

Challenge your coordination and brain with this heart-pumping routine.

Ready for another quick, fun workout?

Here, SilverSneakers fitness expert David Jack shares the third part of a four-part series of two-minute drills that will challenge you from head to toe. Throughout the series, you'll get your heart rate up, strengthen your body, and improve your balance. You'll even find a few brain teasers mixed in to keep you alert.

The game plan: Start with Week 1, which lays out the basic moves, and use it as often as you like. You can do it as part of your gym workout, after a SilverSneakers class, before your daily walk, or anytime you want to take a break from sitting.

From there, move on to Week 2, which will add variations to the basic moves, and so on. By the end, you’ll have four different two-minute drills that you can string together for a longer workout.

How the 2-Minute Drill Works

All you need is room to move and water to sip as needed. If you'd like support during any of the exercises, you can set up near a wall or counter.

The drill is short but jam-packed. You'll want to make sure you're warmed up. If you're doing a drill on its own, march in place or walk around for a few minutes.

Remember, this is your workout. You can stick with the pace in the video, go slower or faster, or even pause when you need to and resume when you’re ready—whatever feels best to you. You can always go back to 2-Minute Drill: Week 1 or 2-Minute Drill: Week 2 if that’s more comfortable for you.

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

Exercise # 1: Big March

Do the move for 15 seconds

How to do it: Stand tall, and engage your core by imagining you’re about to receive a punch in the gut. March in place, raising your knees as high as you comfortably can. Bend your arms, and let them swing naturally as you march.

If you can, slow down but use a bigger range of motion by pushing harder off the floor and lifting your knees a bit higher. As your knee comes up, lift your opposite arm.

Exercise #2: Slow Step Over

Do the move for 15 seconds

How to do it: Stand tall, and engage your core. Visualize an imaginary line in front of your toes. Step over the line one foot at a time, and then step behind the line one foot at a time. Continue stepping forward and back, moving as smoothly as you can.

Slow your pace for several steps. Try to switch your lead foot without losing momentum. Next, step as quickly as possible. Finally, return to a slow step.

Exercise #3: Side Step

Do the move for 20 seconds

How to do it: Stand tall, and engage your core. Step out to the side with one foot, and follow it with your other foot, tapping the floor. Repeat in the opposite direction. Continue alternating, moving as smoothly as you can.

Make it harder: On your next round, take two steps out to the side. On the round after, return to single steps out to the side. Continue alternating between single and double steps, moving as smoothly as you can.

Exercise #4: Uppercut Reach

Do the move for 15 seconds

How to do it: Stand with your feet comfortably apart, toes forward, and knees and hips bent slightly in a shallow squat. Engage your core, and hold your arms at your sides with elbows bent.

Pulse up and down slightly, and push through your feet to stand up. At the same time, reach your right hand up and across your body to your left side in an uppercut motion. Allow your right foot to pivot.

Pause, return to starting position, and do two more uppercut reaches to the left. Reset your balance, and repeat the pulse and uppercut reach three times to the right side.

Exercise #5: Step Back to Knee Tap

Do the move for 20 seconds

How to do it: Stand with your feet hip-width apart and knees slightly bent, and engage your core.

Step your left foot back and slightly out to the side. As you step back, raise both arms above your head or as high as you comfortably can.

From here, draw your left leg in, raising your knee and bringing your hands down to tap it.

Return to starting position, and repeat with your right leg. Continue alternating, keeping your core strong and moving as smoothly as possible.

Make it easier: Use smaller movements so your arms and knee don’t go up as high.

Exercise #6: Step In and Out

Do the move for 15 seconds

How to do it: Stand with your feet comfortably apart and knees slightly bent, and engage your core. Visualize an imaginary line between your feet. Step your feet in toward toward the line one foot at a time, and then step out from the line one foot at a time. Continue stepping in and out, moving as smoothly as you can.

Make it harder: If you’re following along with the video, stay alert for Jack’s brain teasers. Try to answer them without taking a break from the action.

Exercise #7: Squat Pop

Do the move for 10 seconds

How to do it: Stand with your feet comfortably apart and toes forward. Engage your core, and hold your arms at your sides with elbows slightly bent.

Push your hips back and bend your knees to lower yourself into a shallow squat. Push through your feet to return to standing, and raise your hands to chest level. If you feel stable, go up on your toes. Hold for a moment at the top of the movement.

Lower your arms and heels to return to starting position. Continue alternating, moving as smoothly as you can.

Make it easier: Keep your feet flat on the floor instead of going up on your toes.

Exercise #8: March

Do the move for 10 seconds

How to do it: Stand tall, and engage your core. March in place, raising your knees as high as you comfortably can. Bend your arms, and let them swing naturally as you march.

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