Continuous Effort Circuit Training is where safety meets results. Especially with older more injury prone adults.

Continuous Effort Circuit Training is a complicated name, for a simple exercise theory, of course made complicated.

Honestly I’ve probably spent the last 20 years of my life developing my Continuous Effort Circuit Training routines, but have fully made it my business over the last 7 years.

Essentially Continuous Effort Circuit Training is taking a group of exercises that, by themselves, aren’t overly challenging. Group them together with no rest and you have a Continuous Effort Circuit that is both safe and at times brutal.

Add in Constant Variety and you have a nearly never ending supply of Continuous Effort Circuits.

In the video series below I will give you an example of a Continuous Effort Leg Series. Enjoy 🙂

Continuous Effort Circuit Training Leg Circuit

• 10 reps of everything
• No rest
• Goblet Squats
• Jump Squats
• Mini Squats
• Wall Sits with Negative Curls
• Quick Drink 30second rest
• Repeat

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If you’re like most people, you probably stopped doing fast movements with, any regularity, long ago.

Sure you’ve probably chased the dog, or cat, or your kids or grandkids. Maybe you’ve even chased a ball into the street.

More than likely it hasn’t been much more than that. If it has then high fives!

The good news, is that its never too late, it does get much harder though.

One of the best ways you can get started is by doing jump squats on a TRX.

The TRX straps allow for a little bit of assistance, and even allow you to float the landing.

Check out how with Jump Squats for Seniors, in the video below.

If you have any questions, feel free to leave a comment.

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Bodyweight exercises are amazing.

They can be done literally anywhere.

Bodyweight exercises don’t need any equipment.

There are endless ways to add modifications and variety to bodyweight exercises.

Bodyweight exercises provide a feeling of accomplishment that a lot of other exercises don’t provide. There is just a cool feeling about controlling your own body.

The one drawback of bodyweight training, is sometimes you don’t know where to start, and can’t control your body.

The goods news is, you can always improve, and I’m here to help you.

Bodyweight exercises for seniors, aren’t always simple, but where there is a will there is a way.

Check out the Beginner Bodyweight Workout for Seniors, that I have provided below.

Better yet, do them right now. You don’t need any equipment (except something to sit on, and something sturdy to grab onto) you will feel better immediately, and have more energy.

Let me know what you thought in the comments.

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If squats are king, then deadlifts have to be heir to the throne.

Once upon a time limited to athletes, deadlifts have now become all the rage.

With all this being said, they are also one of the most dangerous exercises for seniors. Especially if you already have a history of back problems.

I still do barbell deadlifts with my clients, and am not really trying to talk seniors out of doing deadlifts.

Buuuuuuuuut if you are a senior and are doing deadlifts, please make sure you know what you are doing, and stick with lighter weights.

I’ve provided a series of deadlift alternatives below, that you might want to try.

DEADLIFTS FOR SENIORS

I hope you enjoyed.

If you have any questions, leave them in the comments. And I will do my best answer them.

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There is something uniquely cool about push ups, both loved and hated at the same time. Everyone knows what “give me twenty” means.

Somehow push ups routinely become party tricks, and great ways to impress your kids and grandkids.

But where to start, most of my clients come in, barely being able to do 5 push ups, if they can do any. Within two or three months, they are doing 20, and many are getting into the 30 straight range.

I’ve even had several 70 year old women do 50 straight push ups. That is cool! 🙂

If you can do even a few push ups from the floor, start on the floor, and max out your reps every time. You will be amazed at how much you improve.

Don’t worry about perfect form, just find a range of motion that doesn’t hurt your joints. I promise, it will get better.

If you can’t yet do them from the floor, then watch the videos below. I have provided several ways to do push ups from an incline, to make it easier. And one at the end to make push ups harder.

Please enjoy Push Ups for Seniors. If you have any questions, please ask in the comments below, and I will do my best to answer them.

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Squats are known as the king of all exercises. For good reason too, if you are good at squats, more than likely, you will be good at everything else.

Barbell squats might not neccesarily be king for everybody though. By its very nature, it can be a very dangerous exercise, especially if you don’t know what your doing and especially for seniors, if they don’t know what they are doing.

Fortunately, there are countless variations of squats that don’t require a bar.

If you don’t quite have a comfortable range of motion squatting, then use the bench, chair or TRX variations.

Try out the variety of squat variations I have put together for you below in the Squats for Seniors list. And let me know which one you like best. Enjoy 😀

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Nearly everyone has a Swiss Ball, but generally the Swiss Ball is either hiding in the garage, spare room, or gathering dust in a closet, at best its occasionally being used as a chair.

Honestly I feel like the swiss ball has gotten a bad rap. With a little bit of knowledge the swiss ball can be a great exercise accessory. It can be great for helping balance, core strength, and can even work amazingly for finisher exercises.

So time to go find the swiss ball in the garage, dust it off, and try some of these Swiss Ball Exercises for Seniors.

I hope you enjoyed.

Let me know if you have any questions.

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Try out these 4 at home pushing circuits using either a pair of dumbbells or just your body.

If you happen to have a bench, feel free to replace the floor presses with bench presses.

Even better, if you have an adjustable bench, replace the floor presses with incline presses, and the elevated feet versions with flat bench presses.

For ease of use, the circuits are posted at the top, if you need them in video format, simply scroll down.

40+ At Home Push Circuit #1

• Floor Press Triple Mini’s: 3 mini reps, followed by a full rep, 10 times
• Negative Push Ups 10 reps
• Wall Flyes hold for 2 seconds and repeat 10 times
• Repeat 3 times

40+ At Home Push Circuit #2

• Alternating Floor Press with feet elevated 10per arm 20 total
• Isometric Pushups count to 30
• Hand Flyes hold for 2 seconds and repeat 10 times
• Repeat 3 times

40+ At Home Push Circuit #3

• Floor Press 10 half reps 10 full reps
• Push Ups as many as you can
• Wall Flyes hold for 2 seconds and repeat 10 times
• Repeat 3 times

40+ At Home Push Circuit #4

• Single Arm Floor Press with Feet Elevated 10 per arm.
• Single Arm Planks count to 20 on one arm then switch and count to 20 again
• Hand Flyes hold for 2 seconds and repeat 10 times
• Repeat 3 times

40+ At Home Push Circuit #1 Video

40+ At Home Push Circuit #2 Video

40+ At Home Push Circuit #3 Video

40+ At Home Push Circuit #4 Video

Thanks for reading, PUSHing, sweating, and SHARING. Cya for the next workout.

40+ At Home Leg (Quad) Workout

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