Exercise for Seniors at Home

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).

Week 1

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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Exercise for Seniors at Home

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MJ Johnson

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