Older adults and gentle beginner
3x a week, at an easy pace, with a chair nearby for support.
Training days: Mon, Wed, Fri
Light strength · Mon
| Exercise | Sets × reps |
|---|---|
| Chair sit-to-stand | 2 × 8 |
| Wall push-up | 2 × 8 |
| Seated knee extension | 2 × 10 |
| Seated march | 2 × 1 min |
| Seated trunk rotation | 2 × 30 s |
Balance · Wed
| Exercise | Sets × reps |
|---|---|
| March in place | 2 × 1 min |
| Single-leg balance | 2 × 20 s |
| Tandem walk | 2 × 1 min |
| Arm circles | 2 × 30 s |
Walk · Fri
| Exercise | Sets × reps |
|---|---|
| Outdoor walk | 1 × 20 min |
| Calf stretch | 2 × 30 s |
| Shoulder stretch | 2 × 30 s |
Use the "Older adults and gentle beginner" template in K&L Fit: create your account, open My Workouts and tap Templates.
Free for people who train. The app suggests last time's weight, times your rest and shows your progress.