Coronavirus Home Workout for Seniors

Original Post March 17th 2020

All around the world, we are currently filled with uncertainty. Cities, states, and countries are even under quarantine.

Millions of seniors are told to stay home and protect themselves, some are even forced to.

We are all filled with confusion, and nobody knows when or if life will get back to normal.

I obviously cannot help with any of that, but I do know there are millions of seniors stuck at home wanting to workout(hopefully) and many of them may not know how.

I originally was writing out a workout routine for my clients who cannot come in for their normal workouts.

But I have spent the last 16 years of my life as a personal trainer, and the last 7 years exclusively training people over 40(mostly 60 and 70).

And because of this, I thought I might legitimately be able to help out countless seniors who with an adaptation of my 40 Plus Personal Training routine that is 7 years in the making.

Coronavirus Home Workout for Seniors

Let’s get to it!

This routine has been designed to be used with one pair of dumbbells and your body. That’s it.

With this routine I have assumed that everyone can do most of these exercises.

I understand this is not neccesarily true, so if you need modifications, please leave me a comment and I will do my best to help you.

Choose a weight that isn’t super hard for any one exercise, for most women that will be between 8-12lbs, and 15-20lbs for most men.

I tried to get this workout routine up as quickly as possible, because seniors are stuck at home right now. So with that being said I hope the workout videos are enough of an explanation. But if there is any confusion, again leave a comment and I will do my best to help.

Each workout routine should be about 20-30 minutes. Out of neccesity, they will be much shorter and easier than my normal personal training sessions, so they can be done every other day if you would like. Or you can do the normal twice a week.

Each circuit should be done with minimal rest and do 2-3 rounds before moving on to the next circuit.

I hope you enjoy. Please feel free to ask any questions you may have in the comments section.

And pretty please, share this post wherever you can.

DAILY STRETCHING ROUTINE

You can do the stretching routine after each workout. Or you can do it independently, or both.


Week 1 Workout #1


Push Circuit 2-3 rounds

Floor Press 10-20 reps
Narrow Grip Press 10-20 reps
Hollow Holds 30 seconds


Pull Circuit 2-3 rounds

Pull overs 10-20 reps
Alternating Pause Curls 10 reps per arm

Leg Circuit 2-3 rounds

Squat and Press 10-20 reps
Wall Sits 30 seconds

Week 1 Workout 2

Push Circuit 2-3 rounds

Push Ups As many as you can
French Press 10-20 reps
Reverse Crunches 10-20 reps

Pull Circuit 2-3 rounds

Bent over rows 10-20 reps
Negative Curls 10 reps

Leg Circuit 2-3 rounds

Straight Leg Deadlifts 10 reps
Supers 10 reps



Week 2 Workout 1

Push Circuit 2-3 rounds

Alternating Floor Press 10 per arm
Skull Crushers 10-20 reps
Leg Lifts 10-20 reps


Pull Circuit 2-3 rounds


Pull overs 10-20 reps
Alternating hammer curls 10 per arm


Leg Circuit 2-3 rounds


Front Squats 10-20 reps
Mini squats 20 reps

Week 2 Workout 2

Push Circuit 2-3 rounds

Single arm planks 15sec per arm
Bicycles 10-20 per side 20-40 total

Pull Circuit 2-3 rounds


DB Rows 10 per arm
Curls 20 reps

Leg Circuit 2-3 rounds


Single Leg Romanian Deadlifts 10/leg
Single Leg Bridges 10 per leg

Week 3 Workout 1

Push Circuit 2-3 rounds

Floor Press 10mini 10 full reps

Hollow Holds 30 seconds

Pull Circuit 2-3 rounds

Pull Overs 10-20 reps

Alternating Hammer Pause Curls 10

Leg Circuit 2-3 rounds

Squat and Press 10-20 reps

Slooooooow Squats 2 reps 10-15 seconds down and 10-15 seconds up

WEEK 3 WORKOUT 2

Push Circuit 2-3 rounds

Push Ups 10-20 reps

Leg Lifts 10-20 reps

Pull Circuit 2-3 rounds

Bent Over Rows 10-20 reps

Curl n Twist 10-20 reps

Leg Circuit 2-3 rounds

Single arm deadlifts 10reps per arm

Walkouts 5 reps

WEEK 4 WORKOUT 1

Push Circuit 2-3 rounds

Plank Pull Throughs 10-20reps

Skull Crushers 10-20reps

Pull Circuit 2-3 rounds

Pull overs 10-20 reps

Negative Curls 10 reps

Leg Circuit 2-3 rounds

PFront Squats 10-20 reps

Over Head Squats 10 reps

WEEK 4 WORKOUT 2

Push Circuit 2-3 Rounds

Push Ups 10-20 reps

Narrow Grip Press 10-20 reps

Reverse Crunches 10-20 reps

Pull Circuit 2-3 Rounds

DB Rows 10 reps per arm

Curls 10-20 reps

Leg Circuit 2-3 Rounds

Single Leg RDLs 10 per leg

Supers 10 rep

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