30 Min Standing & Seated Exercise

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100-200

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
Arm Crossover
Good morning
Overhead Press
March in Place

Standing & Seated Exercise for Seniors, Obese, Plus Size, & Limited Mobility Workout
Perform each exercise for 50 seconds:
Star Crunch (star to opp elbow knee) / Seated
Split Squat / One Leg Press
Punches Side to Side / High / Hooks
Knee Raise + Leg Ext
Straight Arm Jacks (alt legs) / Seated
Straight Leg Lift and Twist / Seated
High Pull + Calf Raise / Seated
Chest Squeeze + March in Place / Seated
Butt Kick / Heel to Toe
Bent Over Row + Reverse Fly / Seated
Curl + Run in Place / Seated

Cool Down
Seated Figure Four
Internal Rotation Shoulder
One Leg Hamstring
One Leg Calf Stretch
One Leg Quad Stretch