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19
Workout

Golden Age: Lightness and Strength

~4 min.
~48 kcal
⁉️ Comments

This workout is designed for those who value a gentle approach to their body and want to maintain strength, mobility, and ease of movement as they age. All exercises are performed using FISIO functional loops — a trainer that allows you to gently adjust the load by changing your body angle, completely eliminates axial pressure on the spine, and lets you reduce intensity at any moment simply by taking a step forward.

The program combines flexibility exercises, joint mobility work, and gentle full-body strength training: the back, shoulders, legs, arms, and core all receive balanced engagement. Alternating muscle groups and movement patterns allows you to train without overexertion and recover more quickly.

  • Suitable for mature and older adults, including those with limited joint mobility.
  • No special fitness background required — the difficulty level is beginner.
  • Helps improve posture, coordination, and confidence in movement.
  • Exercises are performed standing or with support from the loops, with no floor-based positions or sudden high-impact loads.

Pay special attention to the smoothness of each movement: take your time, focus on your breathing, and stay aware of how your body feels. The loops provide reliable support, so you can concentrate on quality of movement rather than on maintaining balance.

Warm up
Sumo squat
1
Level: 1
10
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Medium pull
1
Level: 1
12
Butterfly
1
Level: 1
10
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Hammock - Dolphin
1
Level: 2
5
Hero pose
1
Level: 2
S1
5
Hero pose
1
Level: 2
S2
5
Main exercises
Short extension
1
Level: 1
8
W extension
1
Level: 1
8
Squats
3
Level: 1
20
Butterfly
3
Level: 1
10
Shoulder rotation
1
Level: 1
8 sec.
Forearm flexion with reverse grip
2
Level: 1
12
Forearm extension
1
Level: 1
12
Lunge with rotation
5
Level: 1
5
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Rotation 1
1
Level: 1
8
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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