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EXERCISE VIDEOS

Welcome to the

Strength Training for Active Seniors

Exercise Hub!

Below, you'll find step-by-step video demonstrations

for each exercise from the book, plus a few bonus exercises.  

  How to Use This Page:

✅ Click desired video animation.

✅ Watch the exercise in action.

✅ For instructions, see book's Appendix 4.

✅ Modify exercises as needed.

✅ For best results, exercise regularly.

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💪  Now, Let’s Get Moving!

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Warm-Up
Prepare Your Body for Movement

4.1.1  Shoulder Circles
4.1.2  Arm Circles
4.1.3  Seated Side Bends
4.1.4  Trunk Circles
4.1.5  Leg Swings
4.1.6  Marching in Place

Core Strength
Build Stability & Balance

4.2.1  Push Ups
4.2.1(b)  Kneel Push Ups
4.2.2  Planks
4.2.2(b)  Chair Planks
4.2.3  Leg Raises
4.2.4 Cruches
4.2.5  Seated Twist
4.2.6  Bridge

Upper Body
Improve Strength & Posture

4.3.1  Push Ups
4.3.1(b)  Wall Push Ups
4.3.2  One Arm Dumbbell Rows
4.3.3  Dumbbell Press
4.3.4  Dumbbell Curls
4.3.5  Dumbbell Bench Press
4.3.6  Dumbbell Flyes
4.3.7  Dumbbell Extensions

Lower Body
Strengthen & Support Mobility

4.4.1  Sit-to-Stands
(or Chair Squats)
4.4.2  Calf Raises
4.4.3  Leg Extensions
4.4.4  Standing Knee Lifts
4.4.5 Step ups
4.4.6 Lunges
4.4.7  Squats

Balance Training
Enhance Stability & Prevent Falls

4.5.1  Heel to toe Walk
4.5.2  Single Leg Stand
4.5.3  Toe Stands
(Calf Raises)
4.5.4  Standing Side Leg Lifts
4.5.5  Back Leg Raises
4.5.6  Side Bends with Dumbbell

Mobility and Flexibility
Enhance Movement & Reduce Stiffness

4.6.1  Upper Back Stretch
4.6.5  Leg Cross Stretch
4.6.2  Ankle Rolls
4.6.6  Seated Forward Bend
4.6.3  Hip Marching
(or Chair Marching)
4.6.4  Hip Circles

Cool-Down
Recover & Relax Your Muscles

4.7.1  Chest Stretch 
4.7.2 Overhead Side Stretch
4.7.3  Calf Stretches
4.7.4  Neck Tilts & Turns
4.7.5  Cobra Stretch
4.7.6  Cat Cow Stretch

Bonus Exercises
Extra Moves for Added Challenge

5.1  Pelvic Tilts
5.2  Bird Dog
5.3  Mountain Climber
5.4 Crossover Crunches 
5.5  Russian Twists
5.6  Seated Dumbbell Curls
5.7 Lateral Dumbbell Raises
5.8  Chair Dips
5.9  Squats (Also 4.4.7)

Great job!!

Keep practicing these exercises to build your strength and confidence. 

If you have any questions regarding the exercises,

review Appendix 4 in your book.   

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Click here to return to the                                           

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Thanks for completing today's Exercise Routine. 

 

We'll see you tomorrow -- or next time!  

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