Name: Playbook - Best Fitness - Forever Fit
Uploaded: 2021-01-18T11:45:37.947Z
Duration: 60 min
Description: Forever Fit

Enjoyed class a lot, like being at the gym.

Marie Benoit

Found the looping of each exercise distracting

Carol

Full body workout to improve strength, mobility, balance & endurance. Geared toward seniors & beginners with options to control intensity so participants at any fitness level can benefit. This workout can be done as a whole or in parts. Always do the warm-up & cool down. Enjoy!

30 seconds each for 3 rounds to warm and prepare the entire body for the workout. Then do 3 sets of cat cow and rotations. Let’s go!

Step side-to-side add arms. Option to add intensity by stepping wider and moving quicker.

Step-Touch

Step right leg back and to the right while reaching right arm to the left.  Switch to the left and repeat. Option to add a slight hop for more intensity.

Step Touch Reach Across

March in place pumping arms. Option to add intensity by lifting knees higher and adding arm circles

March

Step wide pull knee toward butt while opening arms and chest and squeezing between shoulder blades.  Alternate legs. Option to add intensity by stepping wider, moving quicker and squeezing hamstrings and shoulder blades more.

Step with hamstring curl

Feet just outside of hip distance apart and pointing forward, squat down to 90 degrees, weight in heels, knees in line with 2nd & 3rd toes. Squeeze glutes as you rise. Keep chest up, shoulders back and down and abs braced.  Increase intensity with faster tempo. Slow tempo and decrease range of motion for less intensity.

Squats

Place hands on thighs, tip forward from hip, inhale deeply lifting head, neck & shoulders and lifting tailbone then exhale completely as you tuck tailbone, pull belly button toward spine and gently stretch upper back.

Standing Cat Cow

Slowly rotate each joint 3 times one direction and 3 times the other direction beginning with the neck and finishing with the ankles.

Rotate neck, wrists, hips, knees & ankles

Warm Up🌞

Improve the mobility in your thoracic spine & hips while strengthening your core & legs, improve balance and get your heart pumping!

Come to hands and knees with hands under shoulders and knees under hips. Place one hand behind head, draw belly into spine and brace. Inhale as you rotate from center of chest to open then exhale as you close.  4 one side then 4 other side.

Quadruped Thoracic Rotation

Standing with feet hip distance apart, knees soft, abs braced, tailbone tucked, chest lifted, shoulders back & down. Clutch hands at center of chest, elbows wide. Option hold light weight. 
Begin- step one leg back, drop back knee so legs come to 90 deg angles. Shoulders stacked on hips & front knee over ankle. 
Chest lifted, keep hips facing forward- Rotate from center of chest toward the side of the forward leg, twist back to center. Step in and repeat other side.

Alternating Lunge with Rotation

Feet hip distance apart, knees soft, abs braced, tailbone tucked, chest lifted, shoulders back & down. Option to hold weight high at the collarbone with elbows pointed straight down. 
Begin- squat down weight in heels, knees in line with 2nd & 3rd toes, butt coming just above knee line. As you rise, lift one knee, opening hip to the side as you rotate shoulders toward that side. Push through stabilizing foot.  Squat down again and repeat same side 4x then 4x other side.

Squat with Knee Lift & Rotation

Rotational

Get your cardio fix with an AMRAP! 
Do as many rounds as possible in 6 mins. 
Working large muscle groups to elevate the heart rate to strengthen heart and lungs while burning fat and calories. 
Options to increase or decrease intensity. 
REST AS NEEDED and drink plenty of water.
Didn’t get your fix in 6 minutes? Add 2 more minutes!

Feet jump wide as arms reach up, feet jump in as arms come down. 
Low impact- one leg at a time so one is grounded then switch legs.

Jumping Jacks

Feet hip distance apart, knees soft, abs braced, tailbone tucked, chest lifted, shoulders back & down, bring fists to shoulders, elbows down. 
Begin- squat down then as you rise kick one leg forward to hip height. Repeat other side. 
Less intensity- lower range of motion on squat and kick.

Squat Kicks

Feet slightly wider than hips, knees soft, abs braced, tailbone tucked, chest lifted & shoulders back & down. 
Begin- raise arms above head, keeping forward of face & elbows soft, brace abs strongly and pull arms down as you lift one knee. Raise arms back up as foot returns to the floor & repeat alternating knees. Inhale as arms lift, exhale as you crunch down. 
Less intensity - decrease reps or range of motion. 
Higher impact - add hop

Alternating Knees

Start with legs slightly wider than shoulders, arms at sides. Bring one leg behind at a slight angle into a reverse lunge. Front knee coming to 90 degrees. Swing arms in front of the bent knee & leap back leg forward to switch sides in a skating motion. Alternating arms as you switch sides.  
Higher impact- leap and touch the floor
Lower impact- step instead of leap.

Skaters

Cardio Fix🧡

4 Functional Exercises to strengthen moves that your body does everyday: Squat, Hinge, Push & Pull.  Beginners should use body weight and focus on perfecting form and range of motion. All exercises can be progressed by adding weight. Rest as needed between rounds.

Standing with feet wide and toes turned out, knees soft, abs braced, tailbone tucked, chest lifted, shoulders back & down, clasp hands at center of chest. 
Begin- squat down so butt is just above knees and pulse 3x small movements in the bottom half of the range. Keep knees pushed out wide in line with feet.  Rise up squeezing glutes and lifting heels off floor.  Repeat.  
Option to progress with holding a light weight. 
Option to regress by reducing range of motion or eliminating the heel lift.

Sumo Squat with heel lift and triple pulses

Stand with feet hip distance apart, knees soft, tailbone tucked, chest lifted & shoulders back & down.  Hold light weight in one hand. Place other hand on hip. 
Begin- tip forward from hip. Back flat, knees slightly bent, keep chest up & abs braced. Rise up squeezing between shoulder blades, back of legs & glutes. Keep pelvis still. Repeat same side. Switch weight to other hand for rounds 2&4.

Deadlift - Single Arm

Moving from deadlift with weight in one hand. 
Begin- hinge from hip, back flat, knees bent, chest lifted, abs braced, drive elbow toward the rear, keeping arm close to body, squeezing between shoulder blades. Stay bent over to pull 3x then stand squeezing your whole back side. Keep pelvis still. Repeat same side. Switch weight to other hand for rounds 2&4.

Bent Over Triple Row

Standing feet hip distance apart, knees soft, abs braced, tailbone tucked, chest lifted, shoulders back & down. Holding light weights in each hand bring hands in front of shoulders palms face out, elbows down. 
Begin- squat down a quarter of the range and push the weights up keeping elbows forward of face. Elbows soft at the top and abs braced. Reset and repeat.  
Option to progress- increase weight 
Option to regress- eliminate weights.

Push Press

Strength 💪🏻

Strengthen the entire core to improve mobility, balance and prevent injuries.

Standing with heels under hips, knees soft, abs braced, tailbone tucked, chest lifted and shoulders back & down. 
Begin- shift into a single-leg quarter-squat position. Balance on one leg and tap alternate foot forward, to the side, directly behind you and through to front. Avoid leaning. 
Progress - don’t touch floor. 4 per side.

Tri-Planar Toe Taps

Standing with heels under hips, knees soft, chest lifted, abs braced, shoulders back & down. 
Begin- place right hand on hip holding weight (or no weight) in left hand at side. 
Press heels down and tip to the left as weight slides down.  Keep hips and shoulders square to the front. Move slowly and with control.  Repeat other side.

Tea Pot

Lie on back, feet off floor with knees directly over hips.  Arms straight up in line with shoulders. Pull belly into spine and brace. 
Begin- extend front leg out to 45 degrees or lower. Return to start and repeat other leg.  Keep shoulders down away from ears. Keep low back close to floor at all times.  If arching, don’t bring the legs as low. Add arm extension for increased load.

Dead Bug🐞

Lie on back with arms at sides and palms facing up. Draw belly in and brace. Keep low back toward floor. Bring knees to 90 degrees with knees directly over hips. Circle legs apart and together  keeping hips completely still.  Circles about the size of a bicycle wheel. Option to add load by straightening legs- but only if back stays flat.

Supine Double Leg Circles

Come to table top with hands under shoulders and knees under hips.  Pull belly in and brace.  Extend right arm and left leg keeping neck and back long and straight.  Keep arm at shoulder height and leg no higher that glute height. Reset. Switch sides.  
Option- add rotation by rotating arm and leg away from the body after the extension, bring arm and leg back and lower down. Move slower if form is slipping.

Bird Dog 🦜🐶

Lie on belly with legs long and feet on floor. Bring fingertips to temples with elbows wide. Initiate the move from between the shoulder blades as you lift and open the chest.  Squeezing the shoulder blades and glutes.  Lift and lower 2/2 time. See if you can hold the last rep up for 5 seconds.

Prone Back Extensions

Bring knees in and sit back into the heels, stretch arms in front on the floor pressing into the hands.

Child’s Pose

Standing feet together lift chest and brace abs.  Put weight into your right foot as you slowly bring your left foot to the side of your calf or inside of your thigh. Bring hands together at center of chest. Standing tall, press foot into leg and leg into foot.  Focus on a spot on the wall. Hold as long as you can.  Repeat other side.

Tree Pose 🌴

Standing with feet outside of hips. Arms reach above head spread fingers wide so body is in the shape of a star. Slowly lean to the left keeping hips and shoulders square to front. Continue leaning as right foot comes off floor.  Going as low as you can.  Reset and repeat other side.

Falling Star💫

Core & Balance

Come to one knee. square hips and shoulders.  Inhale lengthen, exhale sink lower. Hold up to 30 secs.   

Inhale release, exhale slight twist to side of forward leg. Hold up to 30 seconds. 

Switch legs and repeat.

Low lunge add rotation

From low lunge- send hips back and flex front foot.  Keep front knee bent as much as necessary. Inhale lift, exhale sink lower.  
Hold up to 30 seconds. 

Switch legs and repeat.

Hamstring stretch

Standing open arms wide and lift chest. Shoulders back and down and squeeze shoulder blades together. Continue to breathe holding up to 30 seconds

Chest stretch

Standing bring one arm across your body holding above or below the elbow. Continue breathing and hold up to 30 seconds. Repeat other side.

Shoulder Stetch

Standing bring right foot behind left foot.  Lift chest and press through heels.  Right arm in an arc above head and left arm in at left side. Lean upper body to the left stretching into the right side body.  
Repeat other side.

IT Band Stretch

Standing bring one heel up to your butt, keep knees in close together and hold. Squeeze glutes and feel the stretch in the quad.  Keep chest high. Repeat other side.

Quad Stretch

Inhale arms up, Exhale arms down.  Shoulder Roll.

Cool Down

Forever Fit

I like that it was easy to follow yet gave me a challenging work out for someone who is starting back up again after several years of not working out.

Forever Fit

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