• Warmup 5-10 minutes before workout (*See Warmup and Cooldown Tab Under Senior Strength And Stretch For A Routine)

• Workout

• Stretch/Cooldown 5-10 minutes after workout (*See Warmup and Cooldown Tab Under Senior Strength And Stretch For A Routine)

• Post Workout Devotion

20/10

3 sets of each exercise pair
20 seconds of work and 10 seconds of rest

• 20 seconds of "exercise 1"

• Rest for 10 seconds

• 20 seconds of "exercise 2"

• Rest for 10 seconds

• Repeat for a total of 3 sets of each exercise and then move on to next exercise pair

List of Exercise Pairs for Workout

• "1" Wall Pushups and "2" Step Jacks

• "1" Wall Sit, Squats, or Chair Sits and "2" Line Steps

• "1" Skaters and "2" Leg Kickbacks (1 set right leg, 1 sets left leg, 3rd set switch legs halfway)

• "1" Standing Twists and "2" Leg Abduction (1 set right leg, 1 sets left leg, 3rd set switch legs halfway)

• "1" Bicep Curls and "2" One Arm Rows (1 set right arm, 1 set left arm, 3rd set switch arms halfway)
  *If you don't have weights, you can use something from your house such as cans of food

• "1" Calf Raises and "2" High Knees

*(If needed, see videos below for examples of exercises)

Line Steps (Front/Back, Side/Side, X, Box)

Leg Kickbacks

Standing Twists

Leg Abduction

Bicep Curls

1 Arm Rows

Calf Raises

High Knees (In Place)