Try This Workout For Absolute Beginners - Cardio & Strength Training Workout for Seniors

Here is a sample workout that is perfect for a senior who is just easing into resistance training. It will challenge a few of the movement patterns that we perform in resistance training and also the cardiovascular system. It is hard to prescribe beginner workouts without a full assessment, so make sure that you are capable of performing all these exercises with good technique.

3 min read
Sean Klein
Written by
Sean Klein
Published on
11/01/24
Last updated
12/02/24

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In This Resource
  • Workout
  • Exercises

The first part of the workout is fully resistance training, we group three exercises into a circuit (A1,A2,A3). These will be performed one after the other for three rounds, with a small rest between exercises and a 90-120 second rest between rounds. Next we do some mix model (multiple exercises) cardiovascular circuit with a bike, some squats and a core exercise. This will raise the heart rate but not too aggressively. This is done using an EMOM format, an EMOM is where there is a different exercise prescription in each minute.

Workout

A1) DB Floor Press

3 x 8

A2) Air Squat

3 x 12

A3) Modified Deadbug

3 x 5/5

B) 16 minute EMOM (every minute on the minute)

Minute 1 - Stationary Bike @moderate intensity (50 seconds)

Minute 2 - Bodyweight Box Squat x 10

Minute 3 - Plank x 30 seconds

Minute 4 - Rest

Exercises

If you enjoyed this resource you can find more below or try Programme, a fitness app that plans every workout for you – based on your progress, equipment and lifestyle.

This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.

Sean Klein

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