The goal of this workout is to improve bone density, strength, and endurance, while minimizing the negative stress on muscles and joints. Each exercise should be performed slowly and very controlled. When bouncing or other types of momentum or used, it puts unwanted stress on the body.
There are 9 exercises and each one can be performed once or twice. If you do 2 sets of some or all of the exercises, there are a couple approaches you can take. One option is to do 1 set of each exercise and then start over from the beginning of the list (basic circuit approach).
Another option is to perform the first 5 exercises in order and then repeat the first 5 again (as opposed to performing one exercise twice and then moving on the next one). Then move on to exercises 6 – 9 and do the same with those. Rest as little as you need to between sets. When you have rested just enough to perform the next set with good form, start the set.
A goal is to perform around 10 – 15 reps of each exercise. If you finish 15 reps and you don’t feel challenged or feel like you could do a lot more, the exercise is probably too easy. On the other hand, if you are not able to complete more than 8 reps with great form, the exercise is too difficult. Ideally, you should feel challenged around 12 – 15 reps, but you don’t want to feel like you are struggling excessively at the end of a set.
1. Dumbbell Squat
2. Lateral Shoulder Raises
3. Dumbbell Bent Row
4. Split Squat – Hypertension and Osteoarthritis
5. Dumbbell Floor Pullover
6. Floor Cobra with Dumbbell
7. 2 Leg Bent Knee Hold – Hypertension and Osteoarthritis
8. Seated Oblique Dumbbell Twist
9. Floor Crunch With Arms Back
[wlsp_jvftbasecontentvaluablebanners]
