Total Body Strength for Seniors - Level 4
If you're following 10 Weeks to Health and Fitness for Seniors and you've completed Total Body Strength for Seniors - Level 3, your ready to move up to the next level with this Level 4 total body workout. This total body workout targets all the major muscles and increases the challenge with new exercises: Lunges and chest flies.
Precautions
See your doctor before trying this workout if you have any injuries, illnesses or other conditions.
Equipment Needed
Various weighted dumbbells, a ball, a step or bench and a mat
How To
- Begin with a 5-10 minute warm up of light cardio such as walking or any cardio machine
- Perform each exercise for 2 sets of 12 reps, resting 20-30 seconds between sets
- If you need more of a challenge, do 3 sets of each exercise
- Use enough weight that you can only complete the desired number of reps. Weights are suggested for both men and women, but these are only suggestions. If you're not sure how much weight to use, start with a light weight and practice the movements to get a feel for the exercises
Squats with Dumbbells
Stand with feet wider than shoulders and hold dumbbells in both hands. Bend knees and, keeping your weight in the heels, squat as low as you can or until the thighs are parallel to the floor. Keep the torso upright and the abs engaged and make sure to push the hips back, as though you're sitting in a chair. Push through the heels to stand up and repeat for 2 sets of 12 reps. Suggested Weight for Men: 15-25 lbs Suggested Weight for Women: 10-15 lbs |
Lunge Stand in a split stance, with feet about 3 feet apart. Hold weights in each hand and bend the knees. Lower the back knee toward the floor, keeping the front heel down and the knee directly over the center of the foot. Keep the torso straight and abs in as you push through the front heel and back to starting position. Repeat for 12 reps on one side before switching sides. Complete 2 sets. Suggested Weight for Men: No weight, or 10-20 lbs Suggested Weight for Women: No weight, or 5-15 lbs |
Calf Raise Stand on a step or platform and hold weights in each hand (or hold a weight in one hand if you need to hold onto something for balance) and lift up onto the toes, squeezing the calves. Lower back to start and repeat for 2 sets of 12 reps. Suggested Weight for Men: 15-25 lbs Suggested Weight for Women: 10-15 lbs |
Chest Press Lie on a bench, step or floor and begin with the arms extended straight up, palms facing out and holding your weights. Bend the elbows and lower the arms down until the elbows are just below the chest (arms should look like goal posts). Press the weights back up without locking the elbows and repeat for 2 sets of 12 reps. Suggested Weight for Men: 15-25 lbs Suggested Weight for Women: 8-12 lbs |
Chest Fly Lie on a bench or step and hold the weights over the chest, palms facing each other. Keeping a slight bend in the elbows, slowly lower the arms to torso level. Lift the arms back up, as though you're hugging a tree. Suggest Weight for Men: 10-15 lbs Suggested Weight for Women: 5-10 lbs |
One-Armed
Row  Place left foot on a step and support the body with the left hand as you hold a weight in the right hand, hanging the weight down towards the floor. Squeeze the back to pull the elbow up in a rowing motion until it is level with the torso. Lower and repeat for 12 reps, then switch sides. Suggested Weight for Men: 15-25 lbs Suggested Weight for Women: 8-12 lbs |
Overhead Press
 Sit with good posture holding dumbbells in both hands. Begin the move with arms bent to 90 degrees, weights next to the ears (arms should look like a goal post). Press the weights overhead and then lower, repeating for 2 sets of 12 reps. Suggested Weight for Men: 10-20 lbs Suggested Weight for Women: 5-10 lbs |
Shoulder Shrugs Sit or stand and hold weights in each hand. Squeeze the shoulders up towards the ears and lower back down slowly, repeating for 2 sets of 12 reps. Suggested Weight for Men: 15-25 lbs Suggested Weight for Women: 10-15 lbs |
Bicep Curls  Stand with feet hip-width apart, dumbbells in front of the thighs. Bend the elbows and curl the weights up towards the shoulders, keeping the wrists straight. Lower and repeat for 2 sets of 12 reps Suggested Weight for Men: 10-15 lbs Suggested Weight for Women: 5-10 lbs |
Triceps Extensions
Sit on a chair or ball and hold one weight straight up in both hands, arms next to the ears. Bend the elbows and lower the weight behind you until elbows are at 90 degree angles. Lift and repeat for 2 sets of 12 reps. Suggested Weight for Men: 10-15 lbs Suggested Weight for Women: 5-10 lbs |
Ball Crunch Lie with the ball resting under the mid/lower back and place hands behind the head or across the chest. Contract your abs to lift your the torso off the ball, pulling the bottom of your ribcage down toward your hips. As you curl up, keep the ball stable. Repeat for 2 sets of 12 reps. |
Back Extensions
Lie face down on a mat and place the hands behind the head. Contract the abs and keep them contracted throughout the exercise. Squeeze the back to lift the chest a few inches off the floor. Lower and repeat for 2 sets of 12 reps. |
