Get Active! First Light| Cardio [Ep37]

by jc, on August 9, 2020

 

A stronger heart pumps more blood with each beat. Boost your energy and endurance by increasing your cardiovascular capacity. Join Fitness Instructor Jen for a cardio workout to get your heart pumping strong and healthy!

The Get Active! First Light Masters and Seniors Fitness Programme is specially designed for masters and seniors to stay active and healthy at home. Each workout is a sort 30-min session with easy movements. The low impact exercises are also suitable for individuals who want to kick start their fitness journey

 

The Programme

rundown is as follows:

 

Warm Up Exercise: 60 seconds per exercise

  1. Squat to single leg balance
  2. Knee to Waist Marches
  3. Hurdles

 

Workout for the Day

3 rounds of 30 seconds per exercise

Circuit 1 (Standing with Chair for Support)

  1. Forward Knee Raise (L+R)
  2. Squat Reach
  3. Curtsy to Lateral Lift

Circuit 2 (Seated on Chair)

  1. Sit Jack
  2. Chair Lift
  3. Sit to stand

Circuit 3

  1. Back Lunge to Side Step (R+L)
  2. Moving Lateral Squat Challenge Chair Hold

 

Cool Down Exercise

60 seconds per exercise

  1. Quad Stretch
  2. Hamstring Stretch
  3. Figure 4
  4. Back Stretch
  5. Side Stretch
  6. Shoulder & Tricep Stretch