Senior Exercise – Episode 1

Details

• Warm-up:
  • Lunge matrix: lunge forward, lateral (left and right sides), and transverse (rotate back with toe turned out). Repeat a few times.
  • 10 forward arm circles.
  • 10 backward arm circles.
  • 10 self-hugs, alternating hands.
  • 10 trunk rotations.

• Do each exercise for 1 minute, take a 1-minute break, then repeat the cycle.
  • Squat variations (choose which is most comfortable):
    • Bodyweight/free-standing squat.
    • Use a stable surface (table or counter) for balance.
    • Chair squat.
    • Use a stable surface and chair.
  • Push-ups – against a stable surface.
  • Reverse lunge – hold a stable surface.
  • Bicep curls with small dumbbells. Press above the head if comfortable:
    • Lean against a stable surface if necessary. 
  • Trunk rotations while holding a dumbbell at the center of the body.

• Cool down with four rounds of lunge matrix.