workout

20 Min Standing & Seated Exercise


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75-150

20 min

Bodyweight, Dumbbells

Beginner, Limited Mobility / Seated

This is the perfect total body exercise for seniors, obese, plus size, and those with limited mobility. You may perform this exercise routine standing or sitting down. Choose the appropriate resistance for you ranging from a pair of light dumbbells to just a couple of water bottles.

Warm Up
Upright Row + External Rotation + Press
Arm Pullovers
Posterior Swing
March in Place

20 Min Standing & Seated Exercise for Seniors, Obese, & Limited Mobility Workout
Forward Raise + Side Raise / Seated
Run in Place + Curl / Seated
Bent Over Row / Seated
Side Step + Overhead Press / Seated
Goodmorning / Seated with Legs Ext
Modified Jumping Jack / Seated
Shrug + Calf Raise / Seated
Standing Twist
High Knee Pulldown

Cool Down
One Leg Hamstring
One Leg Calf Stretch
One Leg Quad Stretch
Bent Arm Chest Stretch
Reach Stretch

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