Last night was the first night of the new year that both of my clients were able to train with me at the same time. It was a blast! Here’s what we did:
Warm-up with Yoga: 30 seconds per pose
- Warrior One
- Warrior Two
- Triangle
- Plank
Strength Training: 20 reps each, they used 5 lb. weights, while I used 10 lb. weights.
- Alternating Dumbbell Bicep Curls
- Dumbbell Triceps Extensions
- Lateral Flys
- Front Punch Boxing with Weights
- Chair Pose with Pulsing Weights (straight arms toward the back of the room)
Core: 20 reps each
- Crunches
- Right Side Crunch
- Left Side Crunch
- Crunches
Legs: 20 reps per side per exercise
- Lying Abduction
- Lying Adduction
Strength Training, Round 2: 20 reps, they used 5 lb. weights, while I used 10 lb. weights.
- Lying Chest Press
- Lying Dumbbell Flys
Legs, Round 2: with or without weights in hand, 20 reps per exercise
- Wide Leg Squats
- Forward Lunges
Cool Down:
- 1.5 minute Plank
- 30 seconds Downward Dog
- 30 seconds Upward Dog
- 30 seconds Child’s Pose
- 3 Deep Breaths with Namaste
Awesome!
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Do you have any information on gentle yoga and stretching for seniors – a routine with instructions.?
Sure! Actually the newest book I reviewed is a gentle daily routine. We should get together and I can show you.
Enjoying the journey, Melissa McKinnon