Weeks 5 & 6

[Monday — Strength]

Push ups on knees — 3 sets of 5

Self arm wrestling — 3 sets of 30 seconds/arm

Palm pushes — 3 sets of 30 seconds

Field goal pushes — 3 sets of 3 seconds

Calf raises (no chair) — 3 sets of 20 seconds

Leg kick in chair w/ 1 second hold — 3 sets of 5/leg

Bodyweight squats w/ chair assistance — 3 sets of 7

High wall sits — 3 sets of 20 seconds

[Wednesday — Endurance]

Arm flutters (arms out in front) — 30 seconds

Marching in place — 40 seconds

Toe taps (forward/backward motion) –30 seconds

Side step jumping jacks — 40 seconds

Step forward jumping jacks — 40 seconds

Seated bicycles — 30 seconds

Pull down w/ knee up in chair (alternating knees) — 20 seconds

Sit to stand in chair with overhand claps — 20 seconds

[Friday — Flexibility/Balance ]

Standing on one foot  — 8 seconds/leg

Trunk twists in chair — 4 x 5 seconds/side

One-legged chair touches — 7/leg

Back leg raises (hands on chair) — 8/leg

Side leg raises (hands on chair) — 8/leg

Body circles (sitting in chair) — 8/direction

Toe reaches (sitting in chair) — 30 seconds/leg

Wall pushes — 15 seconds/leg

 

Repeat 1 time for 2 total sets

 

Click here to download the workout log for week 5 to your computer or phone so you can follow along

Click here to download the workout log for week 6 to your computer or phone so you can follow along

5 COMMENTS

  1. You are so awesome! I don’t believe I’ve truly read something like this before.
    So nice to discover someone with original thoughts on this issue.
    Seriously.. thanks for starting this up. This website is one thing that’s needed on the internet, someone with some
    originality!

  2. Bless youI’m going to become a fitness coach for seniors and I will be going in their homes and exercising them this is wonderful thank you thank you thank you

LEAVE A REPLY

Please enter your comment!
Please enter your name here