7 Day Senior Workout

The 7 day workout series below is a sample of some of the senior friendly functional routines we do in Eldergym Academy, and we have many, many more… You will just need a chair and medium weights, 2-5 pounds, depending on your fitness level. Each routine is 20-30 minutes long. Add my 5 minute warm up before the routine, and 5 minute cool down after the workout to get a full session.

Warm up

Level: All levels
Equipment: None
Duration: 5 minutes
Purpose: Warming up increases your heart rate and therefore your blood flow which enables more oxygen to reach your muscles.

Cool Down

Level: All levels
Equipment: None
Duration: 5 minutes
Purpose: Cooling down after your workout allows for a gradual recovery of preexercise heart rate and blood pressure.

Day 1: Strength

Level: Intermediate
Equipment: Chair, medium set of weights 2-5 pounds
Duration: 20 minutes
Purpose: Improve general strength and conditioning

Day 2: Cardio and Abs

Level: Intermediate
Equipment: Chair, medium set of weights 2-5 pounds
Duration: 20 minutes
Purpose: Improve general cardiovascular strength and core

Day 3: Agility

Level: Intermediate
Equipment: Chair, medium set of weights 2-5 pounds
Duration: 20 minutes
Purpose: Improve general agility and coordination

Day 4: Yoga

Level: Senior Friendly
Equipment: Chair, Yoga Mat
Duration: 20 minutes
Purpose: Improve general flexibility, core strength, posture

Day 5: Low Impact Aerobics

Level: Intermediate
Instructor: Lee Milne
Equipment: Yourself with room to travel in all directions
Duration: 30 minutes
Purpose: Improve cardiovascular endurance, general strengthening and coordination.

Day 6: Core

Level: Intermediate
Instructor: Coach Doug
Equipment: Chair, medium weights 2-3 pounds
Duration: 20 minutes
Purpose: Improve core, endurance, general strengthening and coordination.

Day 7: Tai Chi

Level: Senior Friendly
Instructor: Roxanne
Equipment: chair
Duration: 30 minutes
Purpose: Improve general flexibility, balance, coordination, core strength, posture

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