Older-adult workout – Day 1 of 3 – beginner

senior workoutsBeginnerAllUpdated 27/02/2026

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Goal

Maintain independence, balance and functional strength with safe exercises at home. Beginner level: training adults older adults. day 1 of 3. Alternate light strength work and moderate aerobic exercise with frequent breaks. Keep your technique controlled, progress gradually and stop if pain appears.

Workout plan

Stretch of the cat

#1Beginner

Stretch of the cat

1 sets15 repsCALENTAMIENTO

Hip flexion alternating toward the elbow opposite

#2Beginner

Hip flexion alternating toward the elbow opposite

1 sets20 repsCALENTAMIENTO

Knee flexion self-assisted

#3Beginner

Knee flexion self-assisted

10 repsDobla the knee the máx. que puedas. Ayúdate with the leg sana. Mantén the position of máx. flexion durante 6-10 seg.

Stretch of flexors of the hip with chair

#4Beginner

Stretch of flexors of the hip with chair

2 sets10 reps

Stand up from seated

#5Beginner

Stand up from seated

2 sets12 reps

Push-ups on a flat bench

#6Beginner

Push-ups on a flat bench

2 sets12 repsRealizar the exercise supported in the bench of the cocina

Bridge of the shoulders and glutes and support prone

#7Beginner

Bridge of the shoulders and glutes and support prone

2 sets12 reps

Upright row with dumbbells

#8Intermediate

Upright row with dumbbells

2 sets12 repsSustituir the dumbbells by cartones of leche or water bottles

Extension and hip flexion standing

#9Beginner

Extension and hip flexion standing

2 sets15 repsRealizar the exercise cogiendo with one arm one superficie estable (ir soltándose to medida que they controle the exercise)