Low-impact Exercise Training "Gentle over 50+" & "Returners"

These workouts is designed with the principal aim to "get moving". The starting routines are designed without, but equipment can be added at any stage to progress the workout. The wall and chair are added as non-movable environment items to offer alternatives for regression and progression as required - as it is expected to be common items in a home, they are viewed as non-equipment.

Seated chair-based Workout

This routine is for those whom have mobility, neurological, or pain issues that prevent standing for long periods. In this workout, it is assumed that the participant does have use of both legs, but with limitations.

Standing non-floor Workout

This routine is for those whom have JOINT issues that make transition to and/or from the floor painful and/or difficult.

Low-impact Workout using Dumbbells

This routine is for those whom are able to stand for a short period of time and are able to transition to and from the floor without too much difficulty. This transition may be hard, especially when done frequently, but it is doable.


DO a suitable warmup which could involve cycling, rowing, running, or a full-body cardio routine of at least 6 minutes until you are starting to perspire.

Complete 3 sets of 10 reps each, with a 30 - 60 sec break in-between.

  • Dumbbell Lying Chest Press
  • Dumbbell Lying Chest Fly
  • Dumbbell Bent-over Row
  • Dumbbell Bent-over Back Fly
  • Dumbbell Standing Shoulder Press
  • Dumbbell Lying Lat Pullover
  • Dumbbell Leaning (on thigh) Tricep Extensions
  • Dumbbell Standing Bicep Hammer Curls

Do this first part continuously, starting with 1 rep each, then 2 reps each and continue until you cannot complete the count. Take a 2 miunute break and repeat.

  • Press ups (on knees or full length)
  • Tricep Dips (with bent-knee or straight leg)



Long Walk/Cycle

BW Lying Ab Crunches

BW Lying Leg Raises

Abdominal Plank