Workout duration: 32 minutes
Sharon is here with a workout that’s great for older adults or anyone recovering from an injury! Gentle, simple and good for just about anyone – perfecto.
What equipment is needed?
- A chair or something to lean on
- dumbbells (or water bottles)
- a resistance band or some sort. If you don't have one you can use the dumbbells or water bottles instead.
What is the workout?
Warm up
3 to 5 minutes of gentle stretches and mobility patterns
Workout
You'll complete 8 exercises (10 Stations) and complete 2 rounds
- Squat or sit to stand
- Dumbbell curl and press
- Standing alternate leg lift (ab crunch)
- Theraband or dumbbell reverse flys
- Alternating standing lateral leg raises
- Single arm tricep kickback (right arm)
- Single arm tricep kickback (left arm)
- Supported step back lunge (right side)
- Supported step back lunge (left side)
- Marching (cardio)
30 second break then repeat the circuit.
Cool down
Gentle guided stretches
Enjoy!
Terms of use: Yarra City Council acknowledges the right of all individuals to choose to participate in a physical activity. However, we strongly recommend that if you are pregnant, post-natal or living with a serious or chronic medical condition, you consult an appropriate medical practitioner and follow their advice when undertaking exercise or physical activity. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself or property.
Workout duration: 32 minutes
Sharon is here with a workout that’s great for older adults or anyone recovering from an injury! Gentle, simple and good for just about anyone – perfecto.
What equipment is needed?
- A chair or something to lean on
- dumbbells (or water bottles)
- a resistance band or some sort. If you don't have one you can use the dumbbells or water bottles instead.
What is the workout?
Warm up
3 to 5 minutes of gentle stretches and mobility patterns
Workout
You'll complete 8 exercises (10 Stations) and complete 2 rounds
- Squat or sit to stand
- Dumbbell curl and press
- Standing alternate leg lift (ab crunch)
- Theraband or dumbbell reverse flys
- Alternating standing lateral leg raises
- Single arm tricep kickback (right arm)
- Single arm tricep kickback (left arm)
- Supported step back lunge (right side)
- Supported step back lunge (left side)
- Marching (cardio)
30 second break then repeat the circuit.
Cool down
Gentle guided stretches
Enjoy!
Terms of use: Yarra City Council acknowledges the right of all individuals to choose to participate in a physical activity. However, we strongly recommend that if you are pregnant, post-natal or living with a serious or chronic medical condition, you consult an appropriate medical practitioner and follow their advice when undertaking exercise or physical activity. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, and assume all risk of injury to yourself or property.
