Stef’s 20 Minute “Coordination” Workout Video!

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I’m so excited to bring you this unique and very different sort of workout!!!  Back when I used to lead fitness classes in a gym, one of my favorite things I used to teach was coordination-based tasks.  What do I mean by that?  I mean things like the patterns and movement challenges you’ll see in my latest 20 minute follow-along workout video:


What Is Coordination and Why Should I Train It?

Coordination is a pretty broad term when it comes to the body. In general, it refers to how accurately you can execute a specific movement. Lots of things make up our coordination, like balance, rhythm, spatial awareness and how efficiently we respond to both auditory and visual stimulus… which is why I target all these things in this workout. And while you can mostly blame (or thank!) your parents for how coordinated you are, it’s also very much a trainable skill. The more coordination-dependent activities you do in life, the more you’ll improve it. There’s no time limit on this. No matter how old you are, you can always build your coordination through training.

If the patterns in this video are hard for you, don’t give up on them!

Anyone who struggles following along is exactly who needs to be doing this workout (and others like it) consistently and regularly. Like I say in the video, working your coordination not only keeps your body fit, it keeps your mind fit, too. It forces you to do moves outside what’s ‘normal’ for you. This is mentally challenging on top of the obvious physical challenge, and it’s such a great way to stay sharp as we’re aging.

Where can I get a ball like the one you have in the video?

While you can just use a knotted towel for your prop instead of a ball, I definitely encourage y’all to consider getting a fitness ball to add to your home workout collection. They jazz things up, and there’s a ton you can do with them!

Here’s a link to an inexpensive one on Amazon.

I’ve also got two other workouts using a fitness ball you can try! Links are here:


So there you have it! I really hope you will try the workout. As always, would love to hear your feedback. How did it go for you? Was it harder than expected, or maybe even EASIER?! How’d you like it overall? Hope to hear from you down below!

Be well, everyone… and stay strong!




After 15 years as an educator in both the public K-12 setting and the University level in Special Physical Education, Stef made the leap to her true passion… the fitness world. She’s currently a personal trainer and wellness coach specializing in seniors, medical conditions, and injuries. Stef loves running, cycling, and being “Mugga” to her two favorite mini-humans — Punky and Marshmallow. ❤️

    11 thoughts on “Stef’s 20 Minute “Coordination” Workout Video!

    1. Pamela B

      Stef, I discovered your workouts a couple months ago and love them! I really appreciate how you work multiple muscle groups at one time and I am feeling results. At 63 I’m getting back into daily exercise and these are really helping me so now I”m a big Stef fan! I love the pacing and music and how well you explain each move and how to best utilize it.

    2. Ruby Jazayre

      I have been leading senior fitness for more than 40 years and now I am a senior leading senior fitness! From the original style of aerobics to chair fitness, over recent years I’ve used your videos for inspiration. Today I found your coordination video and it solved a problem I just didn’t have the imagination for. I’ve been wanting a new way to toss a ball around and wish I had looked sooner to you! I can’t wait to try the combos you gave me out tomorrow in class!

    3. Ruth Jansson

      I would like a yellow ball. What brand yellow ball do you have? And what size is it? When I click on your link, there is a ball or two to buy but they are blue or pink or purple but not yellow.

      Your videos are terrific. Thank you.

      1. Stefany - Post author

        Mine is a SilverSneakers ball, but it’s about 10 years old and I’m not sure if they’re still available!

    4. Marjorie Marciano

      Just tried this workout for the first time and almost got it right (The abs-hip-chair with the heel and toe tapping got a bit confusing) — but I will do it again until I get it! I do your workouts with resistance bands, weights and yoga and really enjoy them, too. Thanks!

      1. Stefany - Post author

        That’s AWESOME! Back when I taught SilverSneakers workouts in person, my students loved when I’d do these coordination challenges. They got a workout but were too busy focusing on the pattern to even realize it! Be well, Marjorie, and keep on exercising! xo


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