Workout #10 - 30-Day Osteoporosis Program

For the final workout of your week, we are focusing on your lower body.

After today's workout you have 2 days that you can use:

- For active rest (ie. walking, biking, hiking - be active, just do not do any structured workouts)
- Or, make up any worko...

Workout #11 - 30-Day Osteoporosis Program

To kick off your 3rd week you'll perform a total body strength workout.

Tools: a pair of moderate dumbbells, tubing

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #12 - 30-Day Osteo Program

Get your heart rate up, without any stress to your knees with this fun, low-impact workout.

Tools: a mat

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #13 - 30-Day Osteo Program

Strengthen your biceps & triceps with this no-repeat arm workout.

Tools: moderate dumbbells, a chair

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #14 - 30-Day Osteoporosis Program

This is a short low impact cardio workout, followed by an extended stretch. You will love it!

Tools: a chair

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #15 - 30-Day Osteoporosis Program

A lower body strength workout, without any lunges or squats! Yay!

This is the final workout for your week. You have 2 days that you can use:

- For active rest (ie. walking, biking, hiking - be active, just do not do any structured workouts)
- Or, make...

Workout #16 - 30-Day Osteoporosis Program

Hit the muscles and get the heart rate up with this fun low-impact Metabolic Conditioning workout.

Tools: a pair of moderate dumbbells, tubing, a chair, a step or access to the bottom stair (if you have a staircase)

For after-workout stretches if you h...

Workout #17 - 30-Day Osteoporosis Program

EMOM low-impact cardio workout (every minute on the minute).

Toools: none

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #18 - 30-Day Osteoporosis Program

Strengthen your arms and shoulders with this fun upper body workout.

Tools: a chair, a pair of light & moderate dumbbells

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #19 - 30-Day Osteoporosis Program

Work your mobility - so you not only feel better, you move better too!

Tools: a chair & mat

For after-workout stretches if you have Osteo, please follow this: https://overfiftyfitness.vhx.tv/videos/stretches-for-osteoporosis

Workout #20 - 30-Day Osteoporosis Program

Welcome to your final workout of the 30-Day Osteo Program! Train the legs, and improve your balance with today's workout.

Tools: 1 heavy dumbbell and a chair (or a wall nearby)

For after-workout stretches if you have Osteo, please follow this: https:/...

I choose 8 of my favourite low back strengthening exercises for this 15-minute workout. It's the perfect lower back workout for anyone who needs to strengthen the deep core muscles and large muscles at the base of the spine.

I also recommend it if you are coming back from a herniated or slipped...

This total body stretch routine is perfect for beginners! Add it on after a workout, run, hike or bike ride to work out the tight areas of your legs, hips, spine and shoulders.

Day 5 of the 21-Day Fit & Fierce Challenge.

Tools: 2 yoga blocks & a mat

Cat & cow
T-spine rotation
Child’s pos...

Release your tight neck, shoulders, pecs (chest) and back with this 15-minute upper body stretch routine. If you suffer from neck, shoulder or back pain, you will love these stretches!

Day 10 of the 21 Day Fit & Fierce Challenge.

Tools: mat

Spine & shoulder stretch
Scorpion
Cobra to neck...

Train the legs with this no squat, no lunge leg workout. Working in groupings of three exercises, for two sets, you'll target the hamstrings, glutes, hips and your core - with absolutely no squats!

This workout is perfect if you have sensitive knees or low back.

And stick around till the end -...

Stretch and release your legs with this relaxing 15-minute stretch session. We will focus on your calves, hamstrings, quadriceps and hip flexors.

This is the perfect stretch session for after a workout, run or bike ride - and it's a great active recovery workout too.

Day 15 of the 21-Day Fit ...

This 20-minute arms & abs workout is the perfect little strength workout for those days you need something quick.

Focusing on the same muscle for 2-3 sets you'll feel the burn as we hit the biceps, triceps and ab. Osteoporosis-friendly ab exercises are also demo'ed.

Day 18 of the 21-Day Fit &...

Y.U.M.M.Y. That's the only way to describe this lower body stretch session. Grab a mat and follow along as we unlock the hips, stretch out the glutes and lengthen the hamstrings.

This session also includes some soft relaxing music in the background, and we finish it off with an extended savasan...

There is a slew of different ways you can work your arms. You can turn to traditional strength training a la push-ups, hop onto a machine like an elliptical or a rower, try a boxing workout, or take a shortcut and try this Pilates arm workout that uses light weights and a band for a killer burn. ...

If you cannot perform any weight-bearing exercises and need a no-impact strength workout you are going to LOVE this chair strength workout.

Focusing on supersetting the front & back of the body, you'll hit all the muscles in the upper body, as well as your core. We are seated for the entire tim...

Day 2 - 10 Day No Impact Fitness Program. Get the heart rate up, burn some calories and hit your abs with this specially designed all-seated cardio and ab workout. This is a great compliment to the strength workout we did together on Day 1.

Tools: a chair

Day 3 - 10 Day No Impact Fitness Program. For the entire duration of this workout we are lying on the mat. Using bodyweight only you'll work the lower body muscles, with emphasis on the inner and outer hips and the glutes.

Tools: a mat

Day 4 - 10 Day No Impact Fitness Program. Today we superset with a bicep exercise, followed by a tricep exercise, three sets a circuit. Make sure you choose heavy enough weights, because our focus today is on fewer reps, with great form.

And... I have a special bicep finisher for us at the end ...

Day 5 - 10 Day No Impact Fitness Program. You will really enjoy this all-seated mobility and flexibility session. Hitting all the tight areas in the body (hips, hamstrings and shoulders to name a few) with a special seated savasana at the end.

Tools: a stretch tie & a chair