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