Total Body Strength Workout for Seniors

---

Source : www.verywellfit.com

1. Chair Squat

• build strength in the hips, glutes, and thighs
• Perform 12 reps
• Harder: Hold weights in your hands for added intensity.

2. Knee Lift With Med Ball

• working on upper body endurance as well as balance and stability
• Continue for 30 to 60 seconds
• Harder: Speed the movement up, while still maintaining control of the weight and your body. Lift the knees as high as you can.

3. Side Leg Lift

• improves your balance as well as strengthening both legs
• Do 12 reps on each leg
• Harder : you can use light ankle weights (1 to 5 pounds).

4. Bicep Curl

• strengthens your biceps, muscles that you use every day when you carry things, open doors, or pick things up
• Do 12 reps.
• dumbbells in each hand (5 to 8 pounds for women, 8 to 15 pounds for men)

5. Tricep Extension

• The triceps work hard every time you do any kind of pushing movement
• Do 12 reps, keeping the back straight and the abs in.
• holding a medicine ball or a weight in both hands (4 to 10 pounds for women, 8 to 15 pounds for men)

6. Bird Dog

• This move strengthens the abs as well as the lower back and glutes.
• Continue alternating sides for 12 reps.
• Harder: Add ankle weights and/or hold a small weight in your hand while lifting the arm.

7. Step-Up

• This exercise strengthens the muscles that support the knee
• Do 1 set of 12 reps on each leg.

8. Seated Rotation

1. Sit tall on a chair and hold a medicine ball or weight (5 to 8 pounds for women, 8 to 15 pounds for men).
2. Hold the weight at chest level, with shoulders relaxed and elbows out to the sides.
3. Keeping the hips and knees facing forward, rotate the torso to the right as far as you comfortably can.
4. Focus on squeezing the muscles around your waist.
5. Rotate back to center and then to the left, keeping the movement slow and controlled.
6. Continue alternating sides for 12 reps. One rep is a twist to both the right and left.

---

Publié le : 05-01-2023 - 18:14