Intermediate Difficulty with Advanced Modifications provided
Strength training for seniors is the true fountain of youth. It helps to prevent muscle atrophy, improve strength, build strong bones, and the list goes on. This routine does require a chair and dumbbells and we recommend having a few pairs available so you can switch up the weight as needed. We’ll provide both standing and chair exercises, so you can decide which is best for you.
Warm up
Chest Opener + Low Kick
Opposite Side Touch Touch + Twist
Strength Training for Seniors
DB Neutral Press + Knee Raise x 24
High Snatch Pull x 12
Seesaw Row x 24
DB Squat / Chair Get Up x 12
Hollow Body / Seated x 30 seconds
Lying DB Chest Press / Low DB Fly x 12
Lying Iso Hip Up / Iso Heel Drag x 12
DB Front Trap Raise x 12
Reverse Lunge / Leg Ext x 10 each side
Svend Press x 12
DB Reverse Curl + Calf Raise x 12
High Knee Pulldown x 45 seconds
Cool Down
Seated Reach to Scarecrow
Seated Figure Four
Seated Waterfall
