Cottage Workouts
As the summer starts to wind down many of our Vintage Fitness clients are spending some time at their cottages. This is a workout that you can do with just a paddle, muskoka chair and a tree.
Tree workout
Warm-up with a 5 min hill walk at your cottage to get the muscles and joints warm before starting this exercise program.
Rock Dips
![Rock Dips](/content/images/sce/rock-dips.v636979197424297064.jpg)
Tips:
- Keep your shoulder down
- Elbows should bend behind you and not flair out to the side during this exercise
- You should feel the work in the backs of your arms
Video:
Tree squat hold
![Tree squat hold](/content/images/sce/tree-squat-hold.v636979197428203721.jpg)
Tips:
- Make sure that you stand far enough away from the tree that your knees make a 90 degree angle
- Hold for 20-30 seconds and do 2-3 sets
Video:
Tree push up
![Tree push up](/content/images/sce/tree-push-up.v636979197426172064.jpg)
Tips:
- To make It harder stand farther away from the tree
- If you hands are wider you will feel it more in the chest and narrower you will feel it more in the backs of your arms
- Keep your core braced to protect your lower back
Video:
The Muskoka chair workout
Muskoka chair squat with a paddle
![Muskoka chair squat with a paddle](/content/images/sce/Muskoka-chair-squat-with-a-paddle.v636573228317721497.jpg)
Tips:
- If your knees hurt going down to the chair do a partial squat
- Keep your back tall and shoulder down
- Do 15 reps
Video:
Muskoka chair mountain climbers
![Muskoka chair mountain climbers](/content/images/sce/Muskoka-chair-mountain-climbers.v636573228317565144.jpg)
Tips
- To make this exercise easier start with your feet closer to the chair or slow down the movement
- This is a great way to warm the body up
- Keep the core braced to protect the lower back
- Do 20 reps (10 on each leg)
Video:
Muskoka push ups
![Muskoka push ups](/content/images/sce/Muskoka-push-ups.v636573228318035937.jpg)
Tips:
- The farther you stand away from the chair the more difficult the exercise will be
- Keep your shoulders relaxed and brace the core to protect your lower back
- Do 8-10 reps
Video:
Paddle rows
![Paddle rows](/content/images/sce/Paddle-rows.v636573228323190390.jpg)
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:
Seated row with paddle
![Seated row with paddle](/content/images/sce/Seated-row-with-paddle.v636573228338189832.jpg)
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:
Stairs and Floor
If you are on your dock doing the bird/dog and plank exercises slide a lifejacket under your knees and elbows.
Step ups
![Step ups](/content/images/sce/Step-ups.v636573228348033320.jpg)
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
Plank from knees
![Plank from knees](/content/images/sce/plank-exercise.v636573228333971130.jpg)
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
Bird/dog
![Bird/dog](/content/images/sce/bird-dog-exercise.v636573228282409158.jpg)
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:
If you need motivation to strength train to improve your balance, posture and lose those CoVid pounds why not try a free virtual training session with a senior's fitness expert?
Book a call to learn more:
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Good Luck!
Erin
Vintage Fitness
Vintage Fitness is an in-home personal training company in Toronto, Canada. We specialize in energizing the lives of people over 50 with exercise.
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