Journey To 30 Challenge: Try a Total-Body Workout
Today’s activity is simple: move your way! Join your favorite SilverSneakers group fitness class or try our do-anywhere circuit at home or the gym.
To celebrate our 30tth anniversary, we’ve put together the Journey to 30 Challenge! It’s four weeks of summer-fun activities to help you stay active, connect with the SilverSneakers community, and have a total blast doing it. This is Activity No. 11. Find the full step-by-step guide here. And download the game board PDF here.
The goal of exercise is to build your power and endurance so that you can move through your days with confidence.
That’s where total body strength workouts come into play. They’re sequences designed to hit every major muscle group in your body. So that when you’re, say, bending down to pick up a grandchild or putting away groceries on high shelves, you’re able to breeze through the task.
Do total-body workouts often enough — two to three times each week — and you’ll be better prepared for any activity life throws at you. That means everything from packing for a weekend getaway, a game of pickleball, or preparing for the winter ahead (if you’re lucky enough to live in a snowy climate).
Get and stay fit with SilverSneakers! Choose from dozens of different Community classes, visit a participating fitness location, or view the current schedule of SilverSneakers LIVE online classes.
The Journey To 30 Challenge Activity No. 11: Move Your Way
Today’s activity is split between SilverSneakers members and non-members.
Eligible members get access to SilverSneakers LIVE online classes, On-Demand videos, and thousands of fitness locations and classes. Not sure if you have access? Quickly check your eligibility now.
As always, safety is key. If you have a chronic condition, an injury, or balance issues, talk to your doctor about how you can exercise safely.
For Members: Take Any SilverSneakers Class
It could be a SilverSneakers LIVE online class from home, an in-person or Community class, or a workout at a participating gym near you.
For extra credit: Take a selfie or a screenshot from your workout and post it to our Facebook page with @SilverSneakers.
SilverSneakers members: RSVP for the 30th Anniversary Grand Finale Member Celebration that takes place at 1:00 p.m. ET on September 16. It’s an online workout party that you won’t want to miss! Check your eligibilityand RSVP here.
For Non-Members: Try this 5-Move Anywhere Workout
Do one set of each exercise, in order, resting 30 to 60 seconds between moves (or more if you need it). After the final exercise, rest for two minutes, and repeat the full circuit one or two more times.
For extra credit: Take a selfie from your workout and post it to our Facebook page with @SilverSneakers.
Exercise #1: Standing Arm Lift
This move helps increase strength and mobility in your upper back, which is key for improving posture.
How to do it:
- Start in a hip hinge position, with your feet hip-width apart, knees slightly bent, and torso at a 45-degree angle.
- Brace your core to stabilize your spine, and pull your shoulders down and back.
- With palms facing down, extend your arms from your shoulders to form a Y.
- Next, bend your elbows and pull them back so your arms form a goalpost.
- Next, keeping your upper arms steady, straighten your arms to make a T.
- Finally, keeping your arms straight, squeeze your shoulder blades and gently push your arms back. Do 8 to 10 reps total.
Make it easier: If you have flexibility challenges, do just the first three positions (Y, goalpost, T). Focus on good form and squeezing your shoulder blades.
Exercise #2: Bent-Over Row
This row variation is great for strengthening the back, which helps counteract that stooped-over position many people develop with age. The bent-over row also builds the core, as your core muscles have to fire to maintain a rigid torso and prevent your lower back from drooping.
How to do it:
- Grab a pair of dumbbells, and stand tall with your feet shoulder-width apart. (You can also do this movement using just your bodyweight or holding something in your hands, like a bag with a few books inside.)
- Pushing your hips back and allowing your knees to bend slightly, lower your torso until it’s almost parallel with the floor.
- Let the dumbbells hang at arm’s length from your shoulders, palms facing in.
- From here, squeeze your shoulder blades together as you bend your elbows and pull the dumbbells up to the sides of your torso.
- Pause, then slowly lower the dumbbells to return to starting position. That’s one rep.
- Do 8 to 10 reps total.
Make it easier: If you feel any discomfort in your lower back while doing the movement, row one arm at a time. You can also try a Seated Row using a resistance band:
Exercise #3: Glute Bridge
The glute bridge is an excellent exercise on its own, but it’s also great for priming your lower body for squats and lunges.
How to do it:
- Lie on your back with knees bent, feet flat on the floor about hip-width apart, and heels a few inches away from your buttocks.
- Press your arms into the floor for support, and brace your core to minimize the arch in your lower back.
- From here, push through your heels and squeeze your glutes to lift your hips up until your body forms a straight line from your knees to shoulders.
- As you get stronger, focus on getting your shins as close to vertical as you comfortably can at the top of the movement.
- Pause, then slowly lower your hips to return to starting position. That’s one rep.
- Do 10 to 12 reps total.
Exercise #4: Squat
Squatting movements are a staple of daily life: getting in and out of chairs, bending down to pick something up, using the toilet. That’s why it’s so important to keep your muscles strong enough to support this movement pattern — both on the way down and on the way up.
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How to do it:
- Stand tall with your feet shoulder- to hip-width apart.
- Hold your arms straight out in front of you at shoulder level, and brace your core. This is your starting position.
- From here, push your hips back, and bend your knees to slowly lower your body into a squat, not letting your knees cave in as you do so.
- Pause, then push through your heels to slowly return to starting position. That’s one rep.
- Do 10 to 12 reps total.
Make it easier or harder: Check out tips in our beginner’s guide to the squat.
Exercise #5: Reverse Lunge
The stationary reverse lunge works each leg independently, which helps shore up any muscle imbalances between the two legs. If you have trouble balancing, use a chair for support, as shown.
How to do it:
- Stand tall with your arms down at your sides. Step back with your right foot, placing your toes on the ground and keeping your heel lifted.
- From this staggered stance, bend your front (left) knee to slowly lower your body as far as comfortable. Allow your back knee to bend as well until it hovers a few inches above the floor, but keep your weight pressed into your front heel.
- Draw your lower belly in, and lift your chest.
- Pause, then press through your front foot to raise your body back to standing. That’s one rep.
- Do 8 to 10 reps, then switch sides and repeat.
Make it easier: Troublesome knees? You can lean forward slightly from the waist to reduce stress on your joints or check out more ways to make lunges easier on your knees.
Variation: Try a Forward Lunge.
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