Core Exercises for Seniors

3 Day Workout Routine

  • advanced level
  •  

This conditioning program is designed to challenge clients to use their whole body in movements that combat the effects of gravity. It is designed for the senior client who is experienced in the gym and confident with new exercises. You may need to modify the exercises to make them more difficult. Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).

Day 1

This daily workout contains 10 activities, you'll be doing the following activities:

Double leg reverse crunches with bent knee (lying leg raises)
Sets: 3 Reps: 10

Medicine ball side lunges with rotation
Sets: 3 Reps: 10

Dumbbell squat swing overhead
Sets: 3 Reps: 10

Single arm cable fly with rotation
Sets: 3 Reps: 10

Skier exercise ball oblique twists
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Single leg PNF pattern with dumbbell
Sets: 3 Reps: 10

Cable rope pulls (saw)
Sets: 3 Reps: 10

Standing medicine ball trunk flexion and extension
Sets: 3 Reps: 10

Dumbbell lunge press with forward reach
Sets: 3 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 10 activities, you'll be doing the following activities:

Double leg reverse crunches with bent knee (lying leg raises)
Sets: 3 Reps: 10

Medicine ball side lunges with rotation
Sets: 3 Reps: 10

Dumbbell squat swing overhead
Sets: 3 Reps: 10

Single arm cable fly with rotation
Sets: 3 Reps: 10

Skier exercise ball oblique twists
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Single leg PNF pattern with dumbbell
Sets: 3 Reps: 10

Cable rope pulls (saw)
Sets: 3 Reps: 10

Standing medicine ball trunk flexion and extension
Sets: 3 Reps: 10

Dumbbell lunge press with forward reach
Sets: 3 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 10 activities, you'll be doing the following activities:

Double leg reverse crunches with bent knee (lying leg raises)
Sets: 3 Reps: 10

Medicine ball side lunges with rotation
Sets: 3 Reps: 10

Dumbbell squat swing overhead
Sets: 3 Reps: 10

Single arm cable fly with rotation
Sets: 3 Reps: 10

Skier exercise ball oblique twists
Sets: 3 Reps: 10

Wall calf stretch (straight knee)
Sets: 3 Reps: 10

Single leg PNF pattern with dumbbell
Sets: 3 Reps: 10

Cable rope pulls (saw)
Sets: 3 Reps: 10

Standing medicine ball trunk flexion and extension
Sets: 3 Reps: 10

Dumbbell lunge press with forward reach
Sets: 3 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

About the professional

MJ Johnson

MJ is the founder of Changing Shape. His program has been recommended by Fitness Magazine and other national publications. He is a 20 year plus certified personal trainer and has helped thousands reach their health and fitness goals. While...

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