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4 Home Isolation Workouts for Seniors from Joe Wicks

6 April 2020
4 Home Isolation Workouts for Over 50s from Joe Wicks

With April 7th being named World Health Day and with so much of everyone’s focus being on how best to stay mentally and physically fit whilst spending so much time at home, we’ve turned to a rising star in the worlds of keep-fit and diet, Joe Wicks for some expert advice.

Winning the hearts of kids and parents alike with his live daily YouTube PE lessons, the ‘Body Coach’ has also produced four great workouts for the older generations to join in with too.

At around ten minutes – these videos are great fun and relevant to everyone regardless of current fitness levels.

1. 10 Minute Home Chair Workout For Seniors

First in the series of four, you can watch and join in with via TV screens, desktops, laptops, tablets or mobiles is the 10 minute Home Chair Workout for Seniors where all you need is a suitable chair and a couple of same-sized cans of your favourite food so you can potentially perform some ‘Chickpea Curls’!!

Duration: 10 minutes
Equipment: A chair and two cans (same size and weight) of food
Routine: 2 rounds of 5 exercises each lasting 40 seconds with 20 seconds of rest
Exercises: Twists, arm circles, chair sits, chickpea curls with shoulder presses and knee to elbow marching

2. 10 Minute Home Workout For Seniors

Next up is the 10 minute Home Workout for Seniors, a series of five 40 second exercises with a 20 second rest in between.

Duration: 10 minutes
Equipment: A room with suitable space and a carpet or solid floor
Routine: 2 rounds of 5 exercises each lasting 40 seconds with 20 seconds of rest
Exercises: High knees, toe touches, lateral shoulder raises, shallow squats and straight punches

3. 10 Minute Full Body Seniors Workout

As you feel more comfortable with the exercises from the first two videos or you have higher levels of fitness generally, the 10 minute Full Body Workout for Seniors will be slightly more intense with five different sets of exercises but repeated twice in the session. The good news, however, is they only last for 35 seconds with 25 seconds of rest!

Duration: 10 minutes
Equipment: A room with suitable space and a carpet or solid floor
Routine: 5 exercises each lasting 35 seconds with 25 seconds of rest repeated twice
Exercises: Marching on the spot, toe/knee touches and twists, step-backs and forward reaches and squeeze presses

4. 10 Minute Chair-Based Workout

Last but not least in our Body Coach’s series of four great workouts is the 10 minute Chair-based Workout. A series of five exercises that are designed to raise the pulse a little with a slight increase in intensity but all from the comfort of a chair. Each exercise lasts thirty-five seconds and again affords you 25 seconds of rest before you attempt to go again.

Duration: 10 minutes
Equipment: A room with suitable space and a comfortable chair
Routine: 10 exercises each lasting 35 seconds with 25 seconds of rest repeated twice
Exercises: Leg extensions, arm circles, chair squats, toe/shin/knee touches and stretch-ups, curls and presses, hip and shoulder abductors, punch throws, sidekicks and kick-backs (right and left leg)

We do hope you give these great workouts a try and regardless of ability and fitness they help in some small way to help you stay fit and well.