The “Back on the Wagon” Routine

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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2 responses to “The “Back on the Wagon” Routine

  1. Do you have any information on gentle yoga and stretching for seniors – a routine with instructions.?

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