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 – Advanced Workouts

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

30 seconds/movement – rest as needed

Chair Pistol Squat
Lunges (Right)
Lunges (Left)
Push Ups (Wall, Counter Knees or Full)
Knee Tucks
Mountain Climbers
Superman
Plank

*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!

10 – Lateral Raise
10 – Chair Squats
10 – Countertop Tricep Press
10 – Walking Lunges
10 – Push Ups (Wall, Counter Knees or Full)
10 – Frontal Raise
10 – Sumo Squats
10 – Bent Over Fly
10 – Chair Pistols
10 – Shoulder Press

*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!

45 Seconds – Alternating Lunges
45 Seconds – Wall Push Ups
45 Seconds – Squats
45 Seconds – Chair Knee Tucks
45 Seconds – Oblique Leans
45 Seconds – Chair Leg Lifts
45 Seconds – Bridges
45 Seconds – Dead Bugs
45 Seconds – Chair Sit Ups
45 Seconds – Reverse Crunches

*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!

20 Sec/Move – Squat, Hold and Pulse
20 Sec/Move – Lunge, Hold and Pulse
20 Sec/Move – Curtsy, Hold and Pulse
10 Sec/Move – Push Ups (Wall, Counter Knees or Full)
20 Sec/Move – Bicep Curls, Hold Bicep Curls
10 Sec/Move – Dips, Hold, Dips
20 Sec/Move – Leg Lifts, Hold, Alternating Leg Lifts
20 Sec/Move – V-Sit, Hold, Bicycle Crunches
1 minute Plank

*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!

25 – Shoulder Press
30 – Walking Lunges Knee Ups
30 – Bent Over Row + 15 Reverse Fly
30 – Chest Press + 20 Chest Fly
20 – Crunch + 20 Bicycle
20 – Bridge – Alternating Kick
30 – Leg Lifts
45 Seconds – Side Plank Star
45 Second – Plank Reach
20 – Superman’s

*Repeat up to three times

Be sure to stretch following exercise!

For more exercise demos check out our YouTube Channel