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Variety Seeker

Working out doesn’t have to consist of the same exact routine. With this fitness plan you can move between energizing classes, strength-building floor exercises and expert techniques for improving balance and flexibility. Visit your favorite fitness location and start feeling the benefits of a varied workout.

WEEKLY ROUTINE:
Choose between these classes and floor exercises for three workouts per week and include some time to rest in between.

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Top Classes To Try

Stability is the newest class designed to help you become stronger and improve balance. The movements taught in class focus on specific exercises to improve strength and power around the ankle, knee and hip joints, while improving your reaction time. This class is designed for fall prevention and is suitable for nearly every fitness level. It can be adapted depending on the skill of individual participants. A chair may be used for balance and support.

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The SilverSneakers Circuit workout offers standing, low-impact choreography alternated with standing upper-body strength work with hand-held weights, elastic tubing with handles and a SilverSneakers ball.  A chair is available for support. This class is suitable for nearly every fitness level and can be adapted depending on the skill of individual participants.

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Get ready to move through a complete series of seated and standing yoga poses. Chair support is offered so you can perform a variety of seated and standing postures designed to increase flexibility, balance and range of movement. Restorative breathing exercises and final relaxation will promote stress reduction and mental clarity. This class is suitable for nearly every fitness level.

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Gym Floor Exercises

 

Warm up with some gentle aerobic exercise for at least 10 minutes.

 

Bridge
STRENGTH TRAINING

What you’ll need: Adequate floor space

  1. Lay on your back with your hands by your sides, knees bent, ankles under your knees and feet flat on the floor.
  2. Tighten your abdominal muscles.
  3. Squeeze your glutes and raise your hips to create a straight line from your knees to shoulders.
  4. Contract your core muscles and continue to breathe normally.
  5. Maintain a straight line from your shoulders to your knees. Hold for 10-30 seconds.
Lat Pull-Down
STRENGTH TRAINING

What you’ll need: Lat Pull-Down machine

  1. Adjust the pad so that the tops of your thighs fit under the pads. Knees aligned with your ankles.
  2. Grab the bar with your hands slightly wider than shoulder-width apart.
  3. Position your body so that you’re leaning slightly back with your chest lifted, head and spine in a straight line and feet flat on the floor.
  4. Leading with your elbows, exhale and pull the bar towards your collarbone. At the bottom of the exercise, your elbows should be facing downward.
  5. Pause. In a controlled motion, return the bar to the starting potion while inhaling.
One-Foot Balance
Balance

What you’ll need: A chair, or proximity to a wall

  1. Start by standing behind a sturdy chair, or next to a wall, holding onto the chair for balance as needed.
  2. Lift your left foot of the ground.
  3. Hold your position for up to 10 seconds, then return to standing on two feet.
  4. Repeat 10-15 times with your left foot.
  5. Repeat steps 1-4 with your right foot.
Wall Walk
Flexibility

What you’ll need: Proximity to a wall

  1. Stand facing a wall, slightly farther than an arm’s length away. Feet shoulder-width apart.
  2. Lean forward and place your palms flat against the wall, at shoulder height and shoulder-width apart.
  3. Keep your back straight and slowly walk your hands up the wall until your arms are above your head. Hold for 20-60 seconds.
  4. While keeping your back straight, slowly walk your hands back down, breathing continuously.
  5. Repeat 3-5 times.
COOL DOWN WITH SOME GENTLE STRETCHES FOR ALL MAJOR MUSCLE GROUPS.

 

Variety Seeker Takeaways

  • Find Balance

    Work in some balance and flexibility exercises—or SilverSneakers Yoga and Stability classes.

  • Change It Up

    Try a variety of exercises, and be sure to include activities you enjoy.

  • Stay Hydrated

    Remember to drink lots of fluids to stay hydrated during your workout.

  • Seek Advice

    Validate your exercises with your doctor, especially if you’re managing a condition or injury.

  • Make It Personal

    Ask your SilverSneakers instructors for ideas on how to modify, progress or update your fitness plan.

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