30 Min Limited Mobility Workout

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125-250

30 min

Bodyweight, Dumbbells

Beginner, Limited Mobility / Seated

Customize the low intensity senior workout routines to your specific needs. You may perform this workout standing or sitting down. Choose the appropriate resistance for you ranging from a pair of dumbbells to just a couple of water bottles.

Warm Up
March in Place / Seated
Side to Side Punch / Seated
Posterior Swing / Seated
Arm Pullovers / Seated

Senior Workout Routines
Complete each movement for 50 seconds:
Side to Side + Arm Pump / Seated
Seesaw Row / Seated
Split Squat / One Leg Press https://youtu.be/s0KmVnoVn-k?t=15m47s
Wall Push Up / Chair Press Ups
Modified Jumping Jack / Seated
T-I-Y Swings / Seated
Squat / Chair Get Ups https://youtu.be/s0KmVnoVn-k?t=17m38s
Curl + Arnold Press / Seated
1,2,3,4 / Seated
Good Morning / Seated
Bent Over Triceps Kickbacks / Seated
Low Kick and Twist / Leg Lift and Twist

Cool Down
Upright External Rotation
Posterior Shoulder Stretch
One Leg Hamstring
One Leg Calf Stretch
One Leg Quad Stretch