Get Active! First Light [Ep 4] | Functional Fitness

by jc, on August 9, 2020

 

Do you want to carry your grandchildren or heavy grocery without feeling exhausted? Join Marvin this morning for a short and efficient workout to build your upper body strength!

The Get Active! First Light Masters & Seniors Fitness programme is specially designed for masters and seniors to stay active and healthy at home. Each workout is a short 30-min session to help you build stronger muscles and improve your cardiovascular fitness!

 

WARM UP

  1. March on the spot
  2. Arms & shoulders rotation
  3. Squat and arms extension

WORKOUT (45 secs per exercise, 20 secs of active recovery) - [2 ROUNDS]

  1. Half Squat + Shoulder Press
  2. Torso Rotation with Bottle
  3. Reverse diagonal Woodchopper
  4. Hinge and back row
  5. Knee push-ups with Rotation
  6. Lying supine single leg extension

COOL DOWN

  1. Standing chest stretch
  2. Standing Back stretch
  3. Standing Posterior Shoulder stretch 
  4. Tricep stretch
  5. Standing Calf stretch
  6. Standing quad stretch
  7. Squatting groin stretch