Older Adults

While the Fitness Centre was closed during the Covid-19 Pandemic (March 15th to June 8th, 2020) we host live classes for our older adult members every week via Zoom. You can see many of the workout details for these classes below:

Email us at fitnessuser@ywcasaskatoon.com with questions or for more information. Remember…keep moving!

Older adult workouts:

Wednesday June 3rd, 2020

Movements are:

Do the above routine 5 rounds as described below:

  • Round One: 60 seconds each exercise
  • Round Two,Round Three, Round Four and Round Five: 45 seconds each exercise

Wednesday May 27th, 2020

Movements are:

Do the above routine 4 rounds as described below:

  • Round One: 60 seconds each exercise
  • Round Two,Round Three and Round Four: 45 seconds each exercise

Friday May 22nd, 2020

Movements are:

Do the above routine 4 rounds as described below:

  • Round One: 60 seconds each exercise
  • Round Two,Round Three and Round Four: 45 seconds each exercise

Wednesday May 20th, 2020

5 rounds of the following routine:

Note:

  1. You must perform the “Jumping Jacks” and the “Full Body Extensions” as fast as you can. Remember that you must go at your own pace and be able to manage your energy. So go as fast as you can handle.
  2. The “Intense Pushdowns” and the “Intense Pushouts” are all about isometric contractions. So make sure to fight the motion as hard as possible.
  3. Control the motion when you are doing the “Intense Pushdowns” and the “Intense Pushouts”. Cover the whole available range of motion.

Friday May 15th, 2020

Part One:

Standing: Complete at least three rounds of this set of exercises

  • 10 Staggered stance hip hinge: most weight on front foot and keep shoulders back.
  • 10 Push Press or Thrusters: as low as you can go in your squat without having to hinge forward.
  • 10 Staggered stance hip hinge from other foot than in first movement
  • 10 Shoulder external rotation with DB’s in each hand.
  • 10 Straight arm  DB raise on scapular plane 

On floor:

Part Two: all part two movements from the side lying position

  • 10 Side lying external rotation with dumbbell
  • 10 Side Lying Horizontal adductions: make sure hand rotates through movement.
  • 10 Shoulder Flexion movements with thumb pointing as in video.
  • Repeat at least twice from both sides of body.

Part Three: all movements from the quadruped position

  • 10 Overhead Reach per arm
  • Bear position shoulder touches. Try from full plank for additional challenge. Regardless of which way you complete the movements keep body very still.
  • 10 Cat/Camel flexion and extensions.

Part Four: all movements from the supine position

  • 10 Supine Shoulder External Rotation – with Dumbbell
  • Supine Shoulder Wall Slide In 90/90 position. This movement is improved and safer for lower back if feet are raised off floor. You can squeeze a towel between your knees to aid the movement.

Wednesday May 13th, 2020

Movements are:

  • Seal Jumping Jacks
  • Side to Side Squats with Arm Raises
  • Intense Chest Presses
  • Shoulder Rotations
  • Stationary Lunges to Knee Raises

Do the above routine 5 rounds as described below:

  • Round One: 60 seconds each exercise
  • Round Two and Round Three: 45 seconds each exercise
  • Round Four and Round Five: 30 seconds each exercise

Friday May 8th, 2020

This is a very similar workout to the one we completed in our live Zoom-hosted class a couple weeks ago. Although variety is a key component to good fitness programming, skill acquizition is also important…and skills will improve through practice and repetition.

Part One: Standing exercises

Warm up with tempo squats to a 5310 ratio. This means taking five seconds to travel to the bottom of your squat (5), spending three seconds at the bottom of your squat (3)  and powering up to standing (1) with no break inbetween (0). You can take breaks though. As is always the case, tailor the workout to your skills and abilities. 

  • 7 squats: Modify the number up or down depending on what you are ready for. And remember the depth of your squat is up to you.
  • Rest as needed before resuming
  • Complete five rounds of 7

30 seconds of 

  • Back Scales: Focus on chest, shoulders upright and look to hold in the bottom position for a short period of time during each rep. Alternate legs or complete two in a row of one leg before switching…your choice.
  • Rest between sets as needed.
  • repeat five times.

Part Two: From the floor

Squat mobility for three to five minutes, then…

For each series of two exercises complete movements for 25 seconds of both with ten seconds rest after the second exercise. Three times through:

Series One:

  • L Pops
  • Bilateral Leg drops: with these progression options…
    • Knees bent and feet on floor
    • Knees bent but feet slightly elevated
    • legs straight
    • avoid back extension through this exercise

Series Two:

  • Back Bridges: Bridge as high up as you are comfortable. Hold table top position briefly if you wish added challenge.
  • Sit ups or modified curl ups.

Series Three:

  • Bird Dog Squares: focus just on leg (do not have to draw square with arm – you can have both hands down if you would like)
  • Repeated Cat/Camel

Wednesday May 6th, 2020

Movements are:

  • Full Body Extensions
  • Intense Butterflies
  • Air Squats
  • Slide Push Ups
  • Lower Back Push Downs

Do the above routine 4 rounds as described below:

  • Round One: 60 seconds each exercise
  • Round Two and Round Three: 45 seconds each exercise
  • Round Four: 30 seconds each exercise

Monday May 4th, 2020

Select the exercise you wish to learn more about. We did not complete videos for each exercise or series of movements. If you would like further explanations email us at fitnessuser@ywcasaskatoon.com for more information.

Part One: Six rounds of…

  • 20 seconds of Mini Squats: try to perform quickly making sure both hips and knees are bending in unison
  • 20 seconds of Front Scales, right leg: hold a chair or stabilize against the wall if you need to
  • 20 seconds of Marches: brief hold at the top where you squeeze your glute and brace your core on the side of the leg still on the floor

Part Two: Shoulder Mobility

We spent about five to ten minutes going through a series of shoulder mobility exercises. Watch video.

  • Arm circles
  • Clocks
  • Using a towel to mobilize the shoulder joint

Part Three: Link here for Description…complete Four Rounds (do six if you want and your shoulders are up to it)

  • 20 seconds of weight to overhead: today, focus on bracing practice by squeezing the glutes and core through the motion
  • 20 seconds of single arm press with leg on same side of press elevated.
  • 20 seconds of single arm press with other am and leg on same side of press elevated.

Part Four:

We spent five minutes focusing on hip mobility.

Friday May 1st, 2020

Here is the workout we completed during our Live Zoom-hosted class on Friday May 1st, 2020:

Part One: Four Rounds

Part Two: Four Rounds

Part Three: Four rounds

Part Four: Four rounds of this dumbbell complex

  • 6 DB later raise
  • 6 DB front raise
  • 6 DB External rotation (waves)
  • 6 short split squat

Part Five: Four rounds

Wednesday April 29th, 2020

Movements are:

  • Intense Shoulder Presses
  • Stationary Lunges (alternate)
  • Heel Raises
  • Intense Arm Raises
  • Ankle Taps
  • Deadbugs

Do the above routine 4 rounds as described below:

  • Round One: 60 seconds each exercise
  • Round Two: 45 seconds each exercise
  • Round Three and Round Four: 30 seconds each exercise

Monday April 27th, 2020

Part One: Six Rounds

  • 20 seconds of mini squats
  • 20 seconds of Hip Hinges with hand behind back
  • 20 seconds of marches with strong glute/quad isometric contractions

Part Two: Five Rounds, use light dumbbells if you have them.

  • 20 Seconds of DB waves
  • 20 seconds of scapular plane deltoid raises
  • 20 seconds of Shoulder press with shoulder turns
  • 20 seconds of Reverse Rows

Part Three: Complete two to three rounds of the following series

  • up to 30 seconds of basic front plank
  • up to 30 seconds of deadbugs
  • up to 20 sconds of basic front plank
  • up to 20 seconds of deadbugs
  • up to 10 seconds of basic front plank
  • up to 10 seconds of deadbugs

Friday April 24th, 2020

Although we did not complete a video for this workout, email us at fdyck@ywcasaskatoon.com if you are unsure about any of the movements.

Warm up:

  • 10 plate(less) to overhead with hamstring stretch on one side
  • 10 plate(less) to overhead with hamstring stretch on other side
  • 10 Shoulder rotational twists at shoulder height, then at angle, then overhead (all to to avoid impingements)
  • Other shoulder

Lunge Package:

  • from lunge or split squat position; front calf raise 10
  • Still in lunge position. Now squeeze back glute 10 times…feel the pelvic tilt occuring. Hang on to a surface if you want.

Scales: four rounds

  • front left, front right 10 reps each
  • back left, back right 5 reps each

Lunge Series

  • 10 Curtsy squats
  • 5 Band pull aparts with thumbs to the back today
  • 10 side lunge
  • 5 band pull aparts
  • 10 back step lunges
  • 5 band pull aparts
  • 10 squats
  • 5 band pull aparts

Wednesday April 22nd, 2020

Movements are:

  • Squats to Knee and Arms Raises
  • Palm Pushes
  • Bird Dogs (push to the side)
  • Push Ups
  • Crunches

Do the above routine 4 rounds as described below:

  • Round One: 60 seconds each exercise
  • Round Two & Round Three: 45 seconds each exercise
  • Round Four: 30 seconds each exercise

Monday April 20th, 2020

Warm Up: Complete six rounds of the following

Part three from Friday’s Class

  • 20 seconds high knees
  • 20 seconds hip hinges
  • 20 seconds bench squats

Then…

Turkish Get Up Progressions: with or without weight. If no weight in hand, you can add an extra isometric contraction at the top or end of each rep. Take time to go through each rep.

First, should you complete full TGUs? If you do not have the full shoulder range of motion this movement requires, then, repeated full TGUs is likely not for you. But, we can use pieces of the get up to practice aspects of this movement for a different approach to core and shoulder development. Remember, its the tortoise that wins the race…not the hare. Be patient with your development through these progressions. Some may work for you and others may not. Email us at fdyck@ywcasaskatoon.com if you have questions.  

You can link on each movement title for a hyperlink to a short video describing the movement. All videos are hosted on our YouTube page…subscribe!

  • Practice Packing your shoulder: Pull tricep, pec muscle and lat into body with five second isometric contraction. Do five times per side.
  • TGU Sit Ups: Just up to elbow. Five times per side, times three.
  • TGU Hip Drives: From the seated position, with one hand down, drive hips up into air. Five times per side, times three.
  • Half-Kneeing Windmills: Try to touch the floor or an elevated surface from the half kneeing position. Practice packing the shoulder back into your body at the top of each rep. Five times per side, times three.
  • Rotations from the half Kneeing Position: Key here is to move through your hip joint…not bending your back. Important to watch this part of your movement. Place hand down at the bottom of the half kneeing TGU position. Then, rotate under arm and back (can be banded). Five times per side, times three.
  • Stand ups: From the kneeing position, drive up to a standing position. Strive to keep the upward hand straight beside your head to the ceiling. Five times per side, times three.

Friday April 17th, 2020

Here is the workout we completed for our Live Zoom-hosted Y-Fit 50 Plus class today. See the video below for descriptors of the movements included in the workout.

Part one: one time through of…

  • 10 Curtsy squats
  • 5 Band pull aparts
  • 10 side lunge
  • 5 band pull aparts
  • 10 back step lunges
  • 5 band pull aparts
  • 10 squats
  • 5 band pull aparts

Part two: shoulder mobility

  • 20 seconds elbows at 90 degrees, back and forth
  • 20 seconds of Clocks
  • 20 seconds of Hands on the wall stretch

Repeat three times

Part three:

  • 20 seconds high knees
  • 20 seconds hip hinges
  • 20 seconds bench squats

Six rounds

If you still have something left after the three parts, you can return and complete Part One again. Everyone in the Live Class decided to.

Wednesday April 15th, 2020

Do 4 (or 5) rounds of the following routine:

  • 1 minute Squats to Knee Raises: Hold your arms out. Go to the bottom position of squat. On the way up, raise one of your knees and tap it with the opposite hand. Place your foot back on the ground and repeat.
  • 1 minute Cat Position to Cow Position: Place your hands on the ground under your shoulders and knees under your hips. Move your head in between your arms and curve your spine (this is the cat position). Hold the cat position for about a second. Now, move your head out and push your spine towards the ground (this is cow position). Move between these two position for the mentioned period of time.
  • 1 minutes Cocoons: Lay down on your back. Leg are straight out and your arms are above your head. At this position your body looks like a straight line (this is your start position). Move your knees towards your chest and tap your knees with both hands. Push your lower backs down and try to hold your lower back flat and then move your arms and legs back to the start position.
  • 1 minute Scapular Push Ups: Place your hands on the ground under your shoulders and knees under your hips. Have your arms straight. Now without bending your elbows, move your upper body down by squeezing your shoulder blades (scapulars). Move your upper body up by moving your shoulder blades to the sides. Move between these two position for the mentioned period of time.
  • 1 minute Leg Raises: Lay down on your back. Leg are straight out and your hands under your hips. Raise both legs while holding them as straight as possible (modification: raise one leg at the time).

Monday April 13th, 2020

We hosted another great Live Zoom workout class on Monday with 18 participants! Here is what we did during the class.

Part One

Warm up with tempo squats to a 5310 ratio. The ratio represents the pace you complete your squats. For this ratio you should take 5 seconds to descend to the bottom of your squat, you then should spend three seconds at the bottom (not moving) and then one second to power your way back up. The Zero at the end of the string means you should try to take no time between reps. 

  • one minute of squats (about 7 squats on the 5310 ratio)
  • rest for up to 20 seconds
  • repeat four times.

Part Two:

30 seconds of both exercises – three times through

  • L Pops: remember, the farther back you sit, the easier this movement is. And, you can lift just one leg if you want to modify. 
  • Bird Dogs with option to complete from Bear Position (knee elevated slightly)

Part Three:

30 seconds of both exercises – three times through

  • straight plank to tent with head between arms if possible. Move back and forth
  • Leg Levers

Part Four:

30 seconds of both exercises – three times through

  • Bird Dog Squares: focus just on leg (do not have to draw square with arm – you can have both hands down if you would like)
  • Bilateral Leg drops with the following optional progressions:
    • Knees bent and feet on floor: easiest version
    • Knees bent but feet slightly elevated
    • legs straight: hardest version
    • avoid back extension through this exercise

Wednesday April 8th, 2020

Here is the outline for the Zoom-hosted live workout we will have this morning at 9:00 AM. If you would like to attend the live workout email me at fdyck@ywcasaskatoon.com or Nima at nnazemi@ywcasaskatoon.com and we will get you the meeting ID.

Movements are:

  • Jumping Jacks: You can either hop and do the jumping jacks or you can step sideways while moving your arms over your head.
  • Stationary Lunges to Knee Raises: Stand close to a wall for balance (or you can use a chair). Move the foot closer to the wall back and go to the bottom position of lunge by bending both knees (the back heel must be held off the ground. Then as you are getting back to the top position raise the knee closer to the wall. Place the same foot behind the other for and repeat the above procedure.
  • Shoulder Rotations: Hold your arms straight to the sides at your shoulder height. Make sure you have one of your palms facing up and the other one facing down. Rotate both arms at the same time. Let your upper body move side to side as you are rotating.
  • Wall Sit: Stand about 2 feet from a wall with back against the wall. Make sure your feet are shoulder width apart and your toes are pointing forward. Lean back to the wall and make your whole entire spine (from shoulder to hips) including your shoulders and head are on the wall. Raise your arms sideways and hold them at your shoulders. Hold this position.
  • Alternative Ankle Touches (or U-Sit Ups): Lay down on your back. Have your legs straight out. Arms are also straight with your head in between them (you should have your upper arms beside your ears). This would be your start position. Now, raise one leg with the opposite arm and touch your shin (or knee) with your hand. When you are doing this, let your head get off the ground. Make sure the other leg and arm stay on the ground. Then, go back to your start position and do the same with the other leg and arm.

We will move through the series of exercises spending 30 second with each. Remember, its your 30 seconds. If you wish to perform the movement for 20 seconds and rest for 10 that is fine (or whatever combination works for you). Its possible you can perform for 30 seconds in a row on some exercise but not on others. That is fine too. Make it right for your level and ability.

We will look to move through five rounds of the movements.

Monday April 6th, 2020

Here is the outline for the Zoom-hosted live workout we will have this morning at 9:00 AM. If you would like to attend the live workout email me at fdyck@ywcasaskatoon.com or Nima at nnazemi@ywcasaskatoon.com and we will get you the meeting ID.

Movements are:

  • Squat Calf Raises: from a 90 degree knee position you will perform a series of calf raises. Kind of like a wall sit while focusing on your calves. Hold on to a chair in front of you if you wish.
  • Elbow to Hand Planks: In the classic front plank position you will move from a hand supported front plank to elbow supported front plank and back. This can be performed from your knees too.
  • Single Leg Bench Squats: From a chair you will perform a series of bench squats focued on one leg at a time. Change the elevation of the chair or surface to help find the right level for yourself or, if too difficult from any level, perform two leg bench squats.
  • Front Plank crawls: You will move back and forth in front plank (hands). This can be modified to be performed from your knees if you need to scale.
  • Table Top Bridges: Back bridges moving in and out of the table top position focusing on strong glute bridge contraction and shoulder movility at the same time.
  • Bulgarian Split Squats: Putting back foot on elevated surface while performing series of squats. Make sure front knee has proper relationship with its foot. Modify to regular split squat if you would like.

We will move through the series of exercises spending 30 second with each. Remember, its your 30 seconds. If you wish to perform the movement for 20 seconds and rest for 10 that is fine (or whatever combination works for you). Its possible you can perform for 30 seconds in a row on some exerices but not on others. That is fine too. Make it right for your level and ability.

We will look to move through five rounds of the movements.

Monday March 30th, 2020

Thursday, April 2nd, we will host our first first Zoom Live class and will use the format of our Y-Fit 50 + class as the foundation. Here is the workout we will lead the group through:

Full body warm up to begin with

Part One:

Up to Five Rounds of :

  • 10 per leg Single leg glute bridges
  • 10 Sit ups from the Turkish Get Up Position
  • 10 Heel Touches (ten per heel)
  • 10 Slow Shoulder Touches from the plank position

Short break then…

Part Two:

Up to Five Rounds of:  

  • 10 one and a half Body Weight Squats
  • 10 Hip Hinges
  • 10 Lunges
  • 10 Bandless (unless you have a band) Band Pull Aparts with a pulse after each rep

If you want to participate in the workout, email Fred at fdyck@ywcasaskatoon.com and we will provide you with the meeting ID.

Thursday March 26th, 2020

Some tips on staying active during the break from the gym:

  • Your number one fitness resonsibility is to move and move every day. Get off the couch and get moving. We wil post some workouts here to help you but add to that by getting outside for a walk…or even a jog for some of you. And, turn this into a loaded carry (good for all of us) by carrying some weights with you.
  • Be productive. Own your life…don’t let events own you. This does not have to be workouts necessarily. Clean out that closet thats got out of hand. Or junk drawers…most of us have one (I have more than one). Try to tackle those nagging things in your life that you never get to. When I do this…I always feel better about myself and, in my case, often find something I own that I forgot about.
  • Get informed about your health and fitness. I often talk in my classes about the sources I go to for information and guidance. With the internet available, a person has never had a better time in history to be informed. Do some research…a couple of the places and people I follow regularly for information is Dr. Kelly Starrett and the Prehab Guys. both have lots of information on YouTube and have web sites with information. If you are wondering about a web site source email us at the YWCA and we will take a look at it for you and give you our opinion.
    • Read a good fitness book. I have one suggestion for you…one many of you who attend my classes will have heard me suggest. Younger Next Year by Chris Crowley and Henry S. Lodge, M.D. I have read this book a couple times and its a great lifetime fitness prescription for those of us 50 plus and older…regardless of your current fitness level. There are two verisons of the book now with a second version written specifically for women. Both are a great outline for how to live actively well.

Here is a basic workout just for today to get you moving. We will regularly post some workouts and guides in the coming days.

Let’s assume you have not done too much since the gym closed and get you moving with a lower body focus:

Three to five rounds of these movements and reps: this is not a long or necessarily difficult workout. Get moving…its the tortoise that wins the race…not the hare. 

  • 10 Squats. If you attend my classes you are not surprised by this. I want you to focus on good form…remember that volleyball position with a strong neutral back position. Try to keep that weight mid foot or into your heels…try to keep those heels from coming off the floor. And, remember, depth of the squat is up to you. don’t get wrapped up in being deep if your body is not ready for that yet.
  • Five Down/ups: Yup, you need some cardio too. Getting on the floor and off the floor is good for you. Use aids if you need to and feel free to adjust the number of reps if five is too many (or not enough). And, for some of you…this can be a burpee or modified burpee.
  • 10 to 30 second plank. After each set of squats and down/ups, perform a plank. Remember, a good plank position is more important than making the prescribed time. Try not to sag your hips and trunk and try not to tent too much. And, elevate the shoulders if planking on the floor is difficult. Come back to the gym with an improved plank.