Paige Waehner - Strength Training for Seniors - Increase your Balance, Stability, and Stamina to Rewind the Aging Process

1 x 12 reps

ONE LEG BRIDGE

Lying on the floor with knees bent, straighten the right leg straight up. Keeping the leg up, press into the left heel to lift the hips as high as you can. Lower and repeat for all reps before switching sides.

1 x 12 reps

FLOOR LEG EXTENSIONS WITH BAND

Tie your resistance band around your ankles while seated, resting on the forearms with the abs in. Position the band over the top of the right foot and extend the leg, squeezing the front of the thigh. Lower and repeat for all reps before switching sides.

1 x 12 reps

BUTT BLASTER WITH BAND

On your hands and knees, loop the band around the arch of the right foot, anchoring the handles on the floor with your hands. Starting with the knee into the chest, press the flexed right foot straight back. Lower and repeat for all reps before switching sides.

1 x 12 reps

ONE LEG SLIDE

Start on the hands and knees and then straighten the right leg, placing the toe on a sliding device. Pressing the toe into the sliding device, slide the leg out to the side. Continue pressing down as you slide back to start. Repeat for all reps before switching sides.

1 x 12 reps

CORE AND BALANCE WORKOUT 3

CRESCENT KNEES

Begin standing with hands on the hips or on a chair if you need extra balance. Lift the right knee and then rotate the knee towards the right, then back down as though you’re doing a half circle. Repeat for all reps before switching sides.

1 x 12 reps

OPPOSITE ARM AND LEG LIFT

From a standing position, simultaneously raise the right arm up as you lift the left leg straight out to the side. Lower and repeat, alternating sides.

1 x 16 reps

3-POINT TOE TOUCH

Hold on to a wall or chair for balance if needed and slowly take the right foot forward, touching the toe to the floor. Now bring the toe out to the side to touch the floor and then back behind you. Try to keep the leg up the entire time. Repeat for all reps before switching sides.

1 x 12 reps

SINGLE STANCE SQUAT AND REACH

Stand with the weight on the right leg, resting on the tip of the toes. Bend the right knee and lower into a squat while lifting the left knee and reaching down with the left arm. Hold onto a wall for balance if you need to. Lift up and repeat for all reps before switching sides.

1 x 12 reps

WALKING KNEE HUGS

Begin at one end of the room and take a step forward with the right foot. Bring the left knee up and hug it into the chest. Lower the left leg, step forward, and hug the right knee to the chest. Continue back and forth, alternating knees for three laps.

WALK OUT PLANKS

Begin on the hands and knees and slowly walk the hands out until your back is in a straight line from the shoulders to the knees. Slowly walk back and repeat.

1 x 12 reps

SIDE HIP LIFTS

Lie on yourright hip resting on the forearm, knees and hips stacked. Keeping the knees on the floor, squeeze the abs to lift the hips off the floor. You can take the upper hand to the floor for support if you need to. Repeat for all reps before switching sides.

1 x 12 reps

MODIFIED GET-UPS

Lie face up on the floor with the right knee bent, left leg straight, and the right arm straight up in the air. Press into the left forearm to push up, reaching the hand towards the ceiling. Lower and repeat for all reps before switching sides.

1 x 12 reps

TOE TAPS

Lying on the floor face up with hands resting beside you, bring the knees up so that they’re at about 90-degree angles. Contract the abs and slowly take the right foot towards the floor as low as you can. Lift and repeat, alternating sides.

1 x 16 reps

BACK EXTENSIONS

Lie on your stomach with the legs straight out behind you, arms bent and hands under the shoulders. Contract the abs and keep them tight as you lift the chest off the ground, gently using your hands if you need to. Lower and repeat.

1 x 12 reps

Now that we’ve reached the end of the program, we’re making more changes in order to challenge all the strength and balance you’ve accomplished. This workout takes everything you’ve learned and focuses on total body movements with an upper body and lower body component.

This is the ultimate way to train your body to be stronger and more functional in your daily life. As with the other workouts, make sure you warm up and do one set during Week 11, and two sets during Week 12, skipping any exercise that causes pain.

EQUIPMENT NEEDED

Light, medium, and heavy weights

Light to medium tension resistance band

A sturdy, unmoving chair

A mat

SUGGESTED WORKOUT SCHEDULE

Day 1: Total Body Compound Workout/Flexibility

Day 2: Rest or active movement

Day 3: Total Body Compound Workout/Flexibility

Day 4: Rest or active movement

Day 5: Rest or active movement

Day 6: Core and Balance Workout 3