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Lower-Body Weighted Exercise | First Light [Ep 64]


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ActiveSG Masters Club

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As we age, our desire is to stay independent and move freely without any walking aid. Join Jen, Fitness Trainer, and Lily Wong and Lily Bok from Team Nilas for a 30 mins lower body workout to develop the strong muscles you need! For more exercise resources for Masters and Seniors, visit go.gov.sg/activemasters

 

The Get Active! First Light Masters and Seniors Fitness Programme is specially designed for masters and seniors to stay active and healthy at home. Each workout is a sort 30-min session with easy movements. The low impact exercises are also suitable for individuals who want to kickstart their fitness journey

 

Warm Up Exercises: 40s per exercise

 

1) Side Step

2) Hip Opener

3) Knee Lift

4) Side Lunges Reach

5) Hip Rotation

 

Workout of the Day: 3 rounds of 40s per exercise with 20s of rest

 

1) Alternate Lateral Leg Lift

2) Alternate Knee Lift

3) Side to Side Squat

4) Squat Pulse

5) Alternate 3 Pulse Back Lunge

6) Side Lunge

 

Challenge for the Day: Curtsy Lunge

 

Cool Down Exercises: 40s per exercise

 

1) Calf + Side Stretch

2) Hamstring Stretch

3) Quaddricep Stretch

4) Cat/Cow Stretch

5) Shoulder + Tricep Stretch



Source: ActiveSG Masters Club. Reproduced with permission.