30 Min Senior Exercises at Home

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175-350

30 min

Bodyweight, Dumbbells

Beginner, Limited Mobility / Seated

Experts agree, exercise is one of the few things that can actually slow down the aging process. This routine can help you improve balance and strength while building lean muscle and flexibility. Whether you choose to follow the standing or chair exercises, HASfit's senior exercises at home will provide modifications that work for you. You may use a pair of light dumbbells or water bottles for extra resistance, but it isn't required.


Warm up
T / Y’s
Hamstring Sweep
Run in Place


Senior Workout
Butt Kick + Overhead Shoulder Ext 
Curl + Arnold Press
Sumo Deadlift / Sumo Chair Get Up
Bent Over Row
Front Kick + Punch
Triceps Kickback
Side Shuffle / March in Place
Battling Ropes
Reverse Lunges / Leg Extensions
Squat + High Pull / Hinge + High Pull
Straight Arm Jack / Seated
Hollow Body / Seat Hollow Body
Hip Ups / Seated Hip Ups

Cool Down
Chair Downward Dog / from Two Chairs
Seated Figure Four
Upright Row + Rotation + Reach
Standing Quad Stretch / Seated
Waterfall