Find Your Place: 2-Minute Drill, Week 4

This quick workout is a challenge, but it’ll leave you feeling strong and energized.

Ready for another quick, fun workout?

Here, SilverSneakers fitness expert David Jack shares the final 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, 2-Minute Drill: Week 2, or 2-Minute Drill: Week 3 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: March Low to High

Do the move for 15 seconds

How to do it: Start in a crouched position. Engage your core by imagining you’re about to receive a punch in the gut, and keep your upper back strong strong. March in place, remaining in this low position. Bend your arms, and let them swing naturally as you march.

Next, stand tall and continue marching, raising your knees as high as you comfortably can. Alternate between the low and high positions.

Exercise #2: 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.

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

Exercise #3: Deep Side Step

Do the move for 20 seconds

How to do it: Stand with your feet comfortably apart and knees bent in a crouched position. Engage your core and upper back. Staying low, 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 easier: Don’t squat as low in your side step.

Exercise #4: Split-Stance Uppercut Reach

Do the move for 15 seconds

How to do it: Stand in a split stance with your left foot in front and right foot behind. Bend your knees, and make sure your hips are facing forward. Engage your core, and hold your arms at your sides with elbows bent.

Staying in the split stance, reach your right hand up and across your body to your left side in an uppercut motion. As you move, keep your hips facing forward and rotate your torso as one unit, not just from your chest or shoulders.

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

Make it easier: Don’t squat as low in your split stance.

Exercise #5: Dynamic Knee Drive

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. Hold your arms in front of you at shoulder level, placing one hand on top of the other with palms facing down.

Bring your left knee up while bringing your arms down, gently tapping your thigh.

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 25 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 missing a beat.

Exercise #7: 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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