Delta fitness

Senior: Strength training standing 2

By: ExorLive Content Publisher 4

The program consist simple exercises that can be done from home. The exercises can help prevent disability and
falls.
https://exorlive.com/video/?culture=en-US&ex=601
1. Forward lunge 1
Stand with your legs together and hands by your sides.
Raise your active leg and lunge forward. Stop the
movement when your foot hits the floor. In the final
position your body is in a deep position. Push off and
return to the start position. Repeat with your other leg.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=5486
2. Squat w/ chair 1
Place a chair behind you. Stand with the back straight
and the feet shoulders width apart. Lift the arms in front
of the chest. Bend the hip and knees, lowering the body
until your bottom touches the edge of the chair. Push
back up. Maintain a straight back and forward gaze.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=3262
3. Toe lift 1
Stand on the floor, feet about hip-width apart. Raise your
heels and push up until you are on your toes. Return to
the start position and repeat. The exercise is performed
with or without support.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=10341
4. Stand up, on one leg
Sit on a chair. Stand up by just standing on one leg and
without pushing with your arms. Sit back down slowly,
while still standing on just one leg.
Reps: 10 , Sets: 3

ExorLive.com 8/9/2019 @ 3:50 PM Page 1 of 2 Show video

Delta fitness
Senior: Strength training standing 2
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=614
5. Push ups 1
Stand facing the wall and support yourself on it with both
hands at about chest level. Slowly lower your body to the
wall and push back to the start position.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=9030
6. Walk on a Step with Knee Lifts
Place your left foot on a step box or stair case and lift
your right knee up high. Then, place your right leg on the
floor followed by the left. Repeat the exercise beginning
with the opposite leg.

ExorLive.com 8/9/2019 @ 3:50 PM Page 2 of 2 Show video