Exercise for Seniors at Home

Easy Exercise Program

  • beginner 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 senior clients who are new to the gym and quite fragile. Perform three days a week with one day of rest between workouts (i.e. Monday, Wednesday, Friday).

Day 1

This daily workout contains 7 activities, you'll be doing the following activities:

Banded standing oblique twist
Sets: 4 Reps: 15

Standing band front raise
Sets: 4 Reps: 10

Rotational lunge with banded row using single arm
Sets: 4 Reps: 12

Wall calf stretch (straight knee)
Sets: 2 Reps: 10

Buttkickers
Sets: 4 Reps: 10

Functional lateral lunge
Sets: 4 Reps: 10

Functional front lunge
Sets: 4 Reps: 10

Day 2

Rest day!

Day 3

This daily workout contains 7 activities, you'll be doing the following activities:

Banded standing oblique twist
Sets: 4 Reps: 15

Standing band front raise
Sets: 4 Reps: 10

Rotational lunge with banded row using single arm
Sets: 4 Reps: 12

Wall calf stretch (straight knee)
Sets: 2 Reps: 10

Buttkickers
Sets: 4 Reps: 10

Functional lateral lunge
Sets: 4 Reps: 10

Functional front lunge
Sets: 4 Reps: 10

Day 4

Rest day!

Day 5

This daily workout contains 7 activities, you'll be doing the following activities:

Banded standing oblique twist
Sets: 4 Reps: 15

Standing band front raise
Sets: 4 Reps: 10

Rotational lunge with banded row using single arm
Sets: 4 Reps: 12

Wall calf stretch (straight knee)
Sets: 2 Reps: 10

Buttkickers
Sets: 4 Reps: 10

Functional lateral lunge
Sets: 4 Reps: 10

Functional front lunge
Sets: 4 Reps: 10

Day 6

Rest day!

Day 7

Rest day!

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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