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30 Min Exercise for Seniors and Anyone with Limited Mobility


Low Impact Difficulty
low impact workout

Enjoy this 30 minute routine to help you better perform your day to day activities. This workout provides both standing and seated variations and we encourage you to choose the movements that work best for your fitness level. The only equipment you’ll need is a chair and then either a couple of water bottles or light dumbbells.

Warm Up
Upright Row + External Rotation + Press
Push / Pull + Side Step
Arm Circle + Hamstring Stretch
Upright Twist

30 Min Exercise for Seniors and Limited Mobility

Complete each movement for 50 seconds:
Typewriters / Seated
Curl + Low Kick / Seated
Straight Punches
Split Squat / One Leg Press
Chest Squeeze + Press & Calf Raise
Good Morning (elbows 90)
Bent Over Row with Twist
Squat / Chair Get Ups
Diagonal Chops
Opposite Elbow to Knee
Reverse Fly
March in Place

Cool Down
Waterfall Stretch
Bent Elbow Chest Opener
Back Reach Stretch
Hamstring + Calf Hinge
One Leg Quad Stretch