Balance for Boomers Training Guide
This 90-day program focuses on bringing alignment to each area of the body through functional movement, range of motion and balance. Using gradual progressive overload, each week the exercises will help to boost energy, improve circulation, flexibility, and relieve tension.
30-minute Sessions
Building muscular endurance using body weight, and light dumbbells) – Weeks 1-12 = 2x/week
Range of motion, flexibility, and balance - Weeks 1-6 1x/week, Weeks 7-12 = 2x/week
Strength
Strengthen the muscles, bones, and connective tissue for
Eight (8) basic exercises targeting major muscle groups (lower body, chest and back.
Three (3) Abdominal exercises.
One set of 16 reps of each exercise progressing to three sets.
Train basic 8 two (2x) times per week non-consecutive days.
Work each exercise through its full range of motion using good form.
Drink water, pause tape to rest if necessary and STOP if pain occurs.
Stretch
Stretching, flexibility, agility, and balance for overall wellness.
Stretch within your range of motion. Point of discomfort.
Do static stretches with a focus on tight areas holding 10-20 seconds.
Stretching one (1) day a week progressing to two (2) days.
Stretch a minimum of two days with some stretching every day.
Work through the range of motion of each stretch using good form.
Drink water, pause tape to rest if necessary and STOP if pain occurs.