An Exercise Routine For The Over 60s - Part 1

An Exercise Routine For The Over 60s - Part 1

You may be older in years but that doesn't mean you have to give up on exercise altogether. We have put together three of the best exercise routines to help strengthen your arms and shoulders. Top up on your fitness and look great thanks to VideoJug's short exercise program.

Step 1: You will need

  • adjustable bench or a chair
  • 2 bottles of water
  • footwear
  • comfortable clothing

Step 2: Exercise 1, shoulder press

Step 3: Start position

Sit on a workbench or a chair if exercising at home. Make sure your feet flat, hip-width apart. Hold the bottles of water just above your shoulders.

Step 4: Lifting and lowering

Push your arms upwards towards the ceiling. Then lower them back to the shoulders to complete one repetition. Repeat this movement 10 times.

Step 5: Breathing

As you raise your arms breathe out and as you lower them breathe in.

Step 6: Review

Once you are familiar with this exercise, repeat it for 10 repetitions.

Step 7: Exercise 2, Bicep curls

Step 8: Start position

Still holding on to the water bottles place them down the side of your body with your palms facing forwards.

Step 9: Lifting and lowering

Now, bend at the elbow joint raising your hands to the shoulders. And then lower back to the side of your body to complete one repetition.

Step 10: Breathing

As you raise your arms breathe out and as you lower them breathe in.

Step 11: Review

Once you are familiar with this exercise, do it for 10 repetitions.

Step 12: Exercise 3, Bent over row

Step 13: Start position

For this exercise you need to lean forward with your arms outstretched towards the floor and down the side of your body, holding on to the water bottles.

Step 14: Lifting and lowering

Lift your hands up to the shoulders bending the arms at the elbow. Lower your hands back to the start position to complete one repetition.

Step 15: Breathing

The breathing is the same as with the first two exercises. Remember to breathe in time with your movements.

Step 16: Review

Once you are familiar with the movements, complete 10 repetitions to finish off the workout.