City of Belleville, 265 Cannifton Road, Belleville ON K8N 4V8 Tel: 613-966-4632 TTY: 613-771-9781 Fax: 613-967-3207 rccsgeneral@belleville.ca

Workout Ideas for Older Adults – Intermediate Workouts

The Recreation, Culture and Community Services Department has created some online workouts that you can use in your own home. Check out the intermediate older adult workouts below. We also have older adult workouts that are for beginner and advanced levels.

Please Note: As with all exercise programs, when using our routines, you need to use common sense.  To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. When performing any fitness exercises, you are performing them at your own risk. Always go at your own pace and what feels comfortable.  Thanks for your understanding.

Older adult full-body workout – intermediate level

Week 5 – May 20, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated.

45 seconds/movement – rest as needed

Chair Squats
Wall Push Ups
Wall Angels
Tricep Dips
Oblique Lean
Chair Knee Tucks
Wall Mountain Climbers

Wall Bird Dogs

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!

Week 4 – May 13, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated.

10- Bicep Curls
10 – Chair Squats
10 – Lateral Raise

10 – Walking Lunges
10 – Tricep Kickbacks
10 – Push Ups (Wall, Counter,  Knees or Full)
10 – Frontal Raise
10 – Sumo Squats

10 – Bent Over Fly
10 (per side) – Single Leg Calf Raises
*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!

Week 3 – May 5, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated.

45 Seconds – Wall Mountain Climbers
45 Seconds – Wall Push Ups
45 Seconds – Squats

45 Seconds – Wall Angles
45 Seconds – Wall Sit
45 Seconds – Oblique Leans
45 Seconds – Calf Raises
45 Seconds – Leg Lifts

45 Seconds – Single Leg Bridges
45 Seconds – Dead Bugs
*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!

Week 2 – April 29, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated.

30 Seconds – Squat and Press
30 Seconds – Lunges with Curls
30 Seconds – Skaters with Lateral Raise
30 Seconds – Push Ups (Wall, Counter,  Knees or Full)
30 Seconds – Upright Row
30 Seconds – Dips
30 Seconds – Crunches
30 Seconds – Leg Lifts (Alternating)
30 Seconds – Heel Taps

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!

Week 1 – April 22, 2020

Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated.

20 – Shoulder Press
20 – Walking Lunges
20 – Bent Over Row
20 – Chest Press + 10 – Chest Fly
20 – Crunches
30 – Bicycle
15 – Alternating Bridges
20 – Leg Lifts
45 Seconds – Side Plank Star
45 Seconds – Plank Toe taps

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos, check out our YouTube Channel!