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FITNESS GYAN / BY AUDIENCE

Senior Workouts
EXERCISES.

A focused movement library for senior workouts. Select any exercise to open its complete technique, muscle, and video guide.

Senior Workouts training session

20 MOVEMENTS

SENIOR WORKOUTS

Start with movements you can perform with control. Open a card for detailed form guidance.

Bird Dog exercise
01

Bird Dog

3 × 8 / side · Beginner

Wall Slide exercise
02

Wall Slide

3 × 12 · All levels

Dead Bug exercise
03

Dead Bug

3 × 10 / side · All levels

Glute Bridge exercise
04

Glute Bridge

3 × 12–15 · Beginner

Lateral Lunge exercise
05

Lateral Lunge

3 × 8 / side · All levels

Goblet Squat exercise
06

Goblet Squat

4 × 8–10 · All levels

Reverse Lunge exercise
07

Reverse Lunge

3 × 8 / side · All levels

Pallof Press exercise
08

Pallof Press

3 × 10 / side · All levels

Incline Y-Raise exercise
09

Incline Y-Raise

3 × 12 · All levels

Cuban Press exercise
10

Cuban Press

3 × 10 · All levels

Scapular Pull-Up exercise
11

Scapular Pull-Up

3 × 10–12 · All levels

Reverse Fly exercise
12

Reverse Fly

3 × 12–15 · All levels

Forearm Plank exercise
13

Forearm Plank

3 × 30–45 sec · All levels

Side Plank exercise
14

Side Plank

3 × 30 sec / side · All levels

Standing Calf Raise exercise
15

Standing Calf Raise

4 × 12–15 · All levels

Step-Up exercise
16

Step-Up

3 × 10 / side · All levels

Back Extension exercise
17

Back Extension

3 × 12 · All levels

Good Morning exercise
18

Good Morning

3 × 8–10 · All levels

Hollow-Body Hold exercise
19

Hollow-Body Hold

3 × 20–30 sec · All levels

Farmer’s Carry exercise
20

Farmer’s Carry

4 × 30 m · All levels