AT HOME STRENGTH WORKOUT
STRENGTH TRAINING FOR SENIORS
11 STRENGTH TRAINING MOVES YOU SHOULD DO TO STAY FIT OVER 50
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DO THE WORKOUT
PERFORM EACH MOVEMENT ANYWHERE BETWEEN 12 AND 15 REPS
REPEAT THE CIRCUIT OF ALL 10 EXERCISES 3 TIMES THROUGH!
PERFORM EACH MOVEMENT ANYWHERE BETWEEN 12 AND 15 REPS
REPEAT THE CIRCUIT OF ALL 10 EXERCISES 3 TIMES THROUGH!
1
BASIC
SQUATS
TIP:
Keep all your weight in your heels to press butt back
TIP:
Keep all your weight in your heels to press butt back
2
MODIFIED PUSH
UPS FROM THE KNEES
TIP:
Keep your elbows in tight to your body as you lower yourself down and up
TIP:
Keep your elbows in tight to your body as you lower yourself down and up
3
REVERSE
GRIP ROW
TIP:
Pull your elbows in tight to your side and row weights past your rib cage.
TIP:
Pull your elbows in tight to your side and row weights past your rib cage.
FULL BODY ROLL UP
TIP:
Tuck your chin first to start rolling up. Roll down through every vertebrae.
TIP:
Tuck your chin first to start rolling up. Roll down through every vertebrae.
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5
DUMBBELL
DEAD LIFT
TIP:
Keep back flat and stick booty out. Soft bend in the knees.
TIP:
Keep back flat and stick booty out. Soft bend in the knees.
6
FORWARD LUNGE WITH BICEP CURL
7
SINGLE LEG GLUTE BRIDGE
TIP:
Squeeze your glutes to lift and lower - great for low impact on the knees!
TIP:
Squeeze your glutes to lift and lower - great for low impact on the knees!
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8
TRICEP KICKBACK
TIP:
Keep your elbows high as you extend the tricep back.
TIP:
Keep your elbows high as you extend the tricep back.
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9
SHOULDER PRESS
TIP:
Start with goal post arms to press weights overhead, keeping your shoulders down
TIP:
Start with goal post arms to press weights overhead, keeping your shoulders down
10
BIRD DOG
TIP:
Keep your spine long as you lift opposite hand and opposite leg off the ground.
TIP:
Keep your spine long as you lift opposite hand and opposite leg off the ground.
FOLLOW ALONG FOR MORE TIPS ON EXERCISES TO STAY FIT OVER 50!
FOLLOW ALONG FOR MORE TIPS ON EXERCISES TO STAY FIT OVER 50!
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