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

• Workout

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

• Post Workout Devotion

3 Rounds
10 exercises

• 25 seconds of each exercise

• 12 seconds of rest before moving on to the next exercise

• 1 minute rest after each round

• Repeat for a total of 3 rounds

• *Take extra rest as needed

List Of Exercises

• Wall Sit, Squats, or Chair Sits

• Wall Pushups

• 1 Arm Rows (1st round right arm, 2nd round left arm, 3rd round switch arms halfway) *if you don't have weights, you can try using cans of food or something else from your house or skip this exercise

• Calf Raises

• Bicep Curls (1st round right arm, 2nd round left arm, 3rd round switch arms halfway) *if you don't have weights, you can try using cans of food or something else from your house or skip this exercise

• Step Jacks or Jumping Jacks

• Line Steps

• Leg Kickbacks (1st round right arm, 2nd round left arm, 3rd round switch arms halfway)

• Skaters

• High Knees

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

High Knees