Training mom and dad

Wow!  I had my 67 year old dad performing lunges to balance today! 

His workout:

• stretch
• 2 rounds of 15 stability ball crunches, 8 reverse crunches on a bench, and plank for 30 seconds
• 2 rounds of 5 "lunges to balance" each leg
• Treadmill interval training for 30 minutes (at highest intensity he is walking a very fast pace)
• 2 supersets of front raises and side raises with 2.5lbs each hand
• 3 rounds of compound sets performing 10 biceps curls with 15lbs and 10 triceps extentions (overhead) with 5lbs each arm
• stretch

Mom hasn't been training as long as dad, and she is still completing "phase 1" which concentrates on stability and endurance.  She too is making great progress.  (keep in mind that she has had a knee replacement and shoulder surgery)

Her workout:

• stretch
• 2 rounds of elevated plank (elbows on a bench instead of floor) for 1 minute and "standing march" 20 reps (10 each side)
• multiple sets of single leg balance (while standing, lift one leg off the floor and hold for 5-15 seconds and then switch legs)
• 2 rounds of 10 front raises, 10 side raises, and 10 single arm military presses with 2.5 lbs each arm
• Treadmill interval training for 15 minutes (at highest intensity she has just begun to sweat)

Circuit: 2x
*some exercises change on second round

• 12 kettlebell swings with 10lb kettlebell (*15 squats to overhead press with 10lb kettlebell)
• 25 reps on machine bench press (approx. 20lbs)
• 25 reps of leg press (approx. 75 lbs)
• 25 reps of pull downs (approx. 20lbs)
• 25 reps of leg extentions (no weight)
• 12 reps of biceps curls with 5lbs each arm
• 12 reps of kickbacks with 5lbs each arm
• stretch

***ONLY have a kettlebell or no weights at all?  Fill up some milk jugs with water for weight.