The Recreation, Culture and Community Services Department has created some online workouts that you can use in your own home. Check out the intermediate older adult workouts below. We also have older adult workouts that are for beginner level and advanced levels.
Please Note: As with all exercise programs, when using our routines, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness program. When performing any fitness exercises, you are performing them at your own risk. Always go at your own pace and what feels comfortable. Thanks for your understanding.
Older adult full-body workout – intermediate level
Week 19 - September 2, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 12 reps per exercise – rest as needed Band - Squat + Bicep Curl Be sure to stretch following exercise! For more exercise demos check out our YouTube Channel |
Week 18 - August 26, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 12 reps per exercise – rest as needed Crunch Be sure to stretch following exercise! For more exercise demos check out our YouTube Channel |
Week 17 - August 19, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 12 reps per exercise – rest as needed Squat Be sure to stretch following exercise! For more exercise demos check out our YouTube Channel |
Week 16 - August 12, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 12 reps per exercise – rest as needed Squat + Frontal Raise Be sure to stretch following exercise! For more exercise demos check out our YouTube Channel |
Week 15 - August 5, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 12 reps per exercise – rest as needed Squat + Shoulder Press Be sure to stretch following exercise! For more exercise demos check out our YouTube Channel |
Week 14 - July 29, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 12 reps per exercise – rest as needed Squat + Shoulder Press Be sure to stretch following exercise! For more exercise demos check out our YouTube Channel |
Week 13 - July 22, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 12 reps per exercise – rest as needed Shoulder Press Be sure to stretch following exercise! For more exercise demos check out our YouTube Channel |
Week 12 - July 15, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 12 reps per exercise – rest as needed Chest Press - Band Be sure to stretch following exercise! For more exercise demos check out our YouTube Channel |
Week 11 - July 8, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 12 reps per exercise – rest as needed Push Ups - Knees Be sure to stretch following exercise! For more exercise demos check out our YouTube Channel |
Week 10 – June 24, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 12 reps per exercise – rest as needed Wide Squat + Shoulder Press Pushups-Knees/Toes Be sure to stretch following exercise! For more exercise demos check out our YouTube Channel |
Week 9 – June 17, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 12 reps per exercise – rest as needed Wide Squat + Shoulder Press Be sure to stretch following exercise! For more exercise demos check out our YouTube Channel |
Week 8 – June 10, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 12 reps per exercise – rest as needed Shoulder Press Repeat Chest Press Repeat Be sure to stretch following exercise! For more exercise demos, check out our YouTube Channel! |
Week 7 – June 7, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. Rest as needed 15 – Sumo squats Be sure to stretch following exercise! For more exercise demos, check out our YouTube Channel! |
Week 6 – May 26, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. Rest as needed 10 – Couch Squats Be sure to stretch following exercise! For more exercise demos, check out our YouTube Channel! |
Week 5 – May 20, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 45 seconds/movement – rest as needed Chair Squats Be sure to stretch following exercise! For more exercise demos, check out our YouTube Channel! |
Week 4 – May 13, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 10- Bicep Curls Be sure to stretch following exercise! For more exercise demos, check out our YouTube Channel! |
Week 3 – May 5, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 45 Seconds – Wall Mountain Climbers Be sure to stretch following exercise! For more exercise demos, check out our YouTube Channel! |
Week 2 – April 29, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 30 Seconds – Squat and Press *Repeat up to three times Be sure to stretch following exercise! For more exercise demos, check out our YouTube Channel! |
Week 1 – April 22, 2020 |
Be sure to warm-up prior to and stretch following exercise! No weights at home, you can use household objects too! Please always modify if needed, hold onto a non-slip chair for balance or complete the exercises while seated. 20 – Shoulder Press *Repeat up to three times Be sure to stretch following exercise! For more exercise demos, check out our YouTube Channel! |