You can do the basics: squats, lunges, deadlifts, glute bridges, kickbacks + chest press from the chair, rows, lateral raises, biceps and triceps, OH press. If you can anchor the bands on smth, try: 1. Banded face pulls: Attach the band at eye level, pull toward your face while keeping elbows high-great for rear delts. 2. Pallof press: Anchor the band to your side, hold it in front, and press out to resist rotation-builds core stability. 3. X-band walks: Cross the band in an “X” by holding the ends and stepping side-to-side. This targets hip abductors and improves lateral stability. 4. Banded pull-throughs: Anchor the band low behind you, step forward, and hinge at the hips, pulling through-perfect for glutes and hamstrings.
I am 76 and have been doing a similar workout for 5 years. I have to stop for periods because I seem to be wearing out my joints ( knee & hip ) especially! How many days and what reps are you suggesting! By the way I use 10 lb dumbbells.
That’s amazing dedication! At 76, focusing on joint-friendly movements is key. I'd also advise you to do some weighted mobility to strengthen those joints. As for these exercises, there are many tactics you can use. Every day, one set of one minute each, is great to just keep you active. And then you can repeat the progression 2-3 times per day. You can also do a circuit training 3-4 times per week. This plan focuses on endurance, cardiovascular fitness, and strength. Perform each exercise back-to-back with minimal rest, then rest for 2 minutes before repeating the circuit 2-3 times. Or you can do them in TABATA format to get your heart rate up even more. Alternate 20 seconds of work with 10 seconds of rest for each exercise, 8 times through. Then rest for one minute before moving onto the next exercise. Complete the circuit 3 times, resting 2 minutes between rounds. This is more difficult, so 2 times per week would be great. Let me know what you pick!!
Thanks for your comment, Jamie! Here are two workout plans that maximize the benefits of these exercises: Plan 1: Circuit Training (2-3 Days/Week) This plan focuses on endurance and strength. Perform each exercise back-to-back with minimal rest for one minute each, then rest for 2 minutes before repeating the circuit 2-3 times. Plan 2: TABATA Workout (2 Days/Week): Alternate 20 seconds of work with 10 seconds of rest for each exercise, 8 times through. Complete the circuit 3 times, resting 2 minutes between rounds. I recommend the first one because it's easiest, but let me know which one you choose :)
Kettlebell squats are arguably the hardest, but using a weight in front of your chest helps you stay upright. You don't even need a massive weight, even a water bottle to balance you out
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Nice video good information for everybody thank you.👋
Glad you enjoyed it, thanks for showing your support!!
Good video. Was wondering if you have any ideas for using resistance band workouts
You can do the basics: squats, lunges, deadlifts, glute bridges, kickbacks + chest press from the chair, rows, lateral raises, biceps and triceps, OH press.
If you can anchor the bands on smth, try:
1. Banded face pulls: Attach the band at eye level, pull toward your face while keeping elbows high-great for rear delts.
2. Pallof press: Anchor the band to your side, hold it in front, and press out to resist rotation-builds core stability.
3. X-band walks: Cross the band in an “X” by holding the ends and stepping side-to-side. This targets hip abductors and improves lateral stability.
4. Banded pull-throughs: Anchor the band low behind you, step forward, and hinge at the hips, pulling through-perfect for glutes and hamstrings.
Let me know how it goes 😃
@@Fitnessdy I was wondering if you know or do any videos on them
Unfortunately I don't have any videos on them atm, but you can find them on TH-cam for sure!
I am 76 and have been doing a similar workout for 5 years. I have to stop for periods because I seem to be wearing out my joints ( knee & hip ) especially! How many days and what reps are you suggesting! By the way I use 10 lb dumbbells.
That’s amazing dedication! At 76, focusing on joint-friendly movements is key. I'd also advise you to do some weighted mobility to strengthen those joints.
As for these exercises, there are many tactics you can use. Every day, one set of one minute each, is great to just keep you active. And then you can repeat the progression 2-3 times per day.
You can also do a circuit training 3-4 times per week. This plan focuses on endurance, cardiovascular fitness, and strength. Perform each exercise back-to-back with minimal rest, then rest for 2 minutes before repeating the circuit 2-3 times.
Or you can do them in TABATA format to get your heart rate up even more. Alternate 20 seconds of work with 10 seconds of rest for each exercise, 8 times through. Then rest for one minute before moving onto the next exercise. Complete the circuit 3 times, resting 2 minutes between rounds. This is more difficult, so 2 times per week would be great.
Let me know what you pick!!
Thank you! I will run through the different options and let you know!
I do some of these exercise (aged 69|) but what is missing( in vid) is how many times per week and how many reps and how many sets
Thanks for your comment, Jamie! Here are two workout plans that maximize the benefits of these exercises:
Plan 1: Circuit Training (2-3 Days/Week) This plan focuses on endurance and strength. Perform each exercise back-to-back with minimal rest for one minute each, then rest for 2 minutes before repeating the circuit 2-3 times.
Plan 2: TABATA Workout (2 Days/Week): Alternate 20 seconds of work with 10 seconds of rest for each exercise, 8 times through. Complete the circuit 3 times, resting 2 minutes between rounds.
I recommend the first one because it's easiest, but let me know which one you choose :)
🧘♀💪 "Age is just a number! These exercises will help you stay youthful and active even after 55. Try them and feel the difference! 🌟
Well said!
❤❤❤excellence video.🎉
Many many thanks 💕
💪🏽💪🔥🌿🏆🏅
Thank you for showing your support :)
I do not think many of the people doing these exercises are 55+
Kettlebell squats are arguably the hardest, but using a weight in front of your chest helps you stay upright. You don't even need a massive weight, even a water bottle to balance you out
I am 80 and do them regularly
Audio in portuguese please
Will try to make it happen 🤩
Or maybe it’s works so well you will look half your age
😊
Love this :))
@@Fitnessdy I am 58 and do those kind of exercises coupled with weighted jump rope and Rucking almost everyday. These are game changer 😊
Do not do the bridge of you are that old, It Is Dangerous for the spine, you May Need It again later on ,you see.
@@corradosereni7085I'm 51 and I do them been doing them for years core is strong g and hip are strong ask my wife😂
This guy aged badly! And so did the woman, they had a hard life, I suppose.
100% :)