Older-adult workout – Day 2 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 2 of 3. Alternate light strength work and moderate aerobic exercise with frequent breaks. Prioritize technique, respect recovery periods and adapt the load to your level.

Workout plan

Stretch of the cat

#1Beginner

Stretch of the cat

1 sets10 reps

Hip flexion alternating toward the elbow opposite

#2Beginner

Hip flexion alternating toward the elbow opposite

1 sets16 reps

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.

Half squat sumo with dumbbell

#4Intermediate

Half squat sumo with dumbbell

2 sets12 reps

Front pull with dumbbell

#5Intermediate

Front pull with dumbbell

2 sets12 repsLevantar the bottle toward the techo with one arm

Calf raise standing supported

#6Beginner

Calf raise standing supported

2 sets12 reps

#7Beginner

Step-up

2 sets12 repsfor one level mayor, step up to one step más high

Pullover with weight plate

#8Beginner

Pullover with weight plate

2 sets12 repsRealizar with one water bottle, in the floor

Push-ups with knees supported

#9Beginner

Push-ups with knees supported

2 sets6 repsfrom standing, ponerse in the floor like in the primera imagen and volverse to poner standing.