Posts Tagged ‘workouts for seniors’

View this post on Instagram

Masters age athletes can put a lot of younger people to shame when it comes to staying fit. This gal is 60 years young and is Fit and strong. She has been training with me for about 5 years. When we rolled out Mace Fit in January 2016 she jumped right in. If you are in your 40's or more it is vital to your health to stay strong and lean. Sarcopenia (muscle wasting) is a real threat for this age group. Another thing people need to maintain very good balance as they age. Falls are one of the leading causes of people going to nursing homes due to a broken hip or other bones. Mace Fit classes are a blast and can help you have a robust life and great health. Learn more at http://macefit.com @adexclub @macefitnation #seniorfitness #mastersfitness #howtostayoutofnursinghomes

A post shared by Frank DiMeo (@cavepicz2) on

general warm up (15 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

Sanddune split squats x 10/10 reps

strict pull ups x 10 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

heavy dumbbell rows 4/4 repsx 7 sets

conditioning/accessory work (3 rounds)

dumbbell clean & push press x 6/6 reps

dips x 6 reps

Download the app for Android devices right here

Soon we will have one for iPhones also

macefita1 (1)

general warm up (15 minutes)

mountain climbers  x 100 reps

dumbbell deadlifts x 15 reps

45 to 90 degree leg lifts x 20 reps

2 hand side swings x 40 reps

specific warm up (5 minutes)

banded split squats set up and light practice

strength (20 minutes)

banded split squats 7/7 reps x 4 sets

conditioning/accessory work (1 round)

weighted calf raises x 20 reps

dead-stop lateral step ups x 10/10 reps