Cottage workouts- no equipment needed - Week 3 of 3



This is the third and last of the cottage workout series by the experts in 50+ fitness, Vintage Fitness. If you are on your dock doing the bird/dog and plank exercises slide a lifejacket under your knees and elbows.

Step ups

Tips:

• Hold the hand rails for extra stability during this exercise
• If you are doing this exercise as a warm-up start slow and do it for 2-4 minutes

Video:

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Seated row with paddle

Tips:

• Sit at the front of the chair so that the paddle doesn’t hit into the chair
• Squeeze your shoulder blades together at the end of the row and hold for a few seconds
• Do 15 reps

Video:

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Plank from knees

Tips:

• Keep the core braced to protect the back
• If you are on a dock slide a lifejacket underneath your knees and elbows
• Hold for 20-30 seconds

Video:

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Bird/dog

Tips:

• Keep the core braced to protect the back
• If you are on a dock slide a lifejacket underneath your knees
• Do 8 on either side

Video:

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Good Luck!

Erin

Vintage Fitness

Click to Call    416-951-7978

Vintage Fitness is an in home personal training company in Toronto, Canada.  We specialize in energizing the lives of people over 50 with exercise.