Mom and Dad's training

They are continuing to make progress.  Mom at 64 years old has gone from not being able to stand on one leg without holding on to something to standing on one leg for 4 sets of 15 seconds!  My dad at 67 years old has been training longer - he has gone from standing on one leg to doing two sets of 5 lunges to balance on each leg!

Dad's upper body workout (phase 2 in training):

Warm-up

• stretches: toe touch, trap and delt stretches, adductor stretch,  and lat stretch (30 seconds each)
• intervals on the treadmill for 30 minutes (demanding pace)

Abdominals (core) and balance

• exercise (stability ball) ball crunches x15
• reverse crunches x15
• 2 rounds - no rest
• lunge to balance x5 each leg
• rest 90 seconds
• repeat

Upper body workout

• shoulder warm-up: "arm circles" x10 forward and backward, 2.5lb front raises x10 (scaption), 2.5lb side raises

SUPER SET (Chest)

• barbell bench press 75lbs x6
• stability ball bench press 12k (26lbs) x 6
• rest 90 seconds
• repeat

SUPER SET (Back)

• cable pull downs 140lbs x6
• kettlebell rows 12k x6
• rest 90 seconds
• repeat

REPEAT stretches

Mom's circuit (phase 1 in training)
**keep in mind that mom has had a knee replacement (needs one in the other knee too) and she has had shoulder surgery in the last 5 years

Warm up

• stretches: toe touch, traps, delts, adductor
• intervals on the treadmill for 25 minutes (demanding pace)

Abdominals (core) and balance

• plank (iso abs) on bench for 1 minute
• standing cobra x20
• marching x20
• 2 rounds - no rest
• single leg balance for 15 seconds each leg
• repeat 4 times

Circuit (total body)

• squat to press 10lbs for 15 reps
• single arm bench press 10lbs x15 each arm
• (round 1) cable pull downs 25lbs x10(round2) kettlebell rows 10lbs x15
• single arm standing military press 2.5lbs x15 each arm
• leg press 65lbs x15
• rest 90 seconds
• repeat

Repeat stretches