This functional fitness routine includes both standing and seated exercise variations Warm Up Upright Row + External Rotation + Press Push / Pull + Side Step Arm Circle + Hamstring Stretch Upright Twist

Complete 2 rounds of the senior aerobic and strengthening workouts: Shoulder raise + calf raise x 30 seconds March in place x 30 seconds Single arm chair supported row x 30 seconds Side to side x 30 seconds RDL + Shrug x 30 seconds High knee pulldowns x 30 seconds Wall push ups x 30 seconds

Complete each movement for 50 seconds: Side to Side + Arm Pump / Seated Seesaw Row / Seated Split Squat / One Leg Press Wall Push Up / Chair Press Ups Modified Jumping Jack / Seated T-I-Y Swings / Seated Squat / Chair Get Ups