Delta fitness

Senior: Strength training sitting 2

By: ExorLive Content Publisher 4

The program consist simple exercises with simple equipment and can therefore easily be used for training at home
https://exorlive.com/video/?culture=en-US&ex=10339
1. Upper-arm flex, with water bottles
Sit on a chair. Use two half-liter bottles filled with water
as weights, one in each hand. Flex the arms (at the
elbows) while turning your palms towards your body.
Slowly lower your arms back down again.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=10022
2. Seated rowing with elastic band
Secure the strap at chest height and face turned toward
the point of attachment. Grasp the strap with both hands
and pull the strap towards the chest. Slowly return and
repeat.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=283
3. Seated dumbbell press 1
Sit with your back well supported, elbows bent and the
dumbbells at shoulder level. Stabilise your abdomen and
lower back and push upward until the dumbbells are
above your head with straight arms. Slowly return to the
start position and repeat.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=9011
4. Sitting Knee Stretches with a Weight Band
Sit on a chair with your back straight and a weight band
attached to your ankle. Stretch your knee and slowly
return to starting position.
Reps: 10 , Sets: 3

ExorLive.com 8/9/2019 @ 3:59 PM Page 1 of 2 Show video

Delta fitness
Senior: Strength training sitting 2
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=9013
5. Sitting Hip Bends with a Weight Band
Sit on a chair with your back straight and a weight band
attached to your ankle. Lift your knee upward by bending
your hip. Slowly return to starting position. Keep your
torso straight during the exercise.
Reps: 10 , Sets: 3

https://exorlive.com/video/?culture=en-US&ex=9035
6. Sit and Get Up 2
Sit on a chair with your arms crossed in front of the chest.
Move your torso forward and get up to a standing
position.
Reps: 10 , Sets: 3

ExorLive.com 8/9/2019 @ 3:59 PM Page 2 of 2 Show video