Older-adult workout – Day 3 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 3 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

Rotation lower back lying

#1Advanced

Rotation lower back lying

1 sets12 reps

Stretch thread needle with foam roller

#2Beginner

Stretch thread needle with foam roller

1 sets10 reps

Plank lateral with support knees

#3Beginner

Plank lateral with support knees

2 sets20 reps20 seg

Strengthening of glute middle and minor

#4Beginner

Strengthening of glute middle and minor

2 sets12 reps

Half squat to 90º with support

#5Beginner

Half squat to 90º with support

2 sets16 reps

Plank with support of knees

#6Beginner

Plank with support of knees

2 sets20 reps20 seg

Stand up from seated

#7Beginner

Stand up from seated

2 sets10 repsstand up from lying in the cama, parar 2 segundos seated and stand up completamente

Hip adduction seated with pillow

#8Beginner

Hip adduction seated with pillow

2 sets12 repsColocar two almohadas

Rotation external of the hip standing with knee raised

#9Beginner

Rotation external of the hip standing with knee raised

2 sets12 repsApoyarse in one superficie estable and ir soltándose