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.
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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.
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
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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.