Circuit training the old man way

This is something I've been working on for a while and these are exercises I do. You can do one part or any other part added to it. As you learn about these different ways to exercise remember you can adapt them to fit you. These exercises can be done by those who have excellent fitness or they're like me, just an old man trying to survive. Keep walking this post I will make into a page.

 Circuit training

Part one - old man workout in kitchen using countertop 10-20 reps 8 minutes

• Adapted push-ups
• 30 sec. bike
• Adopted dips
• 30 sec. bike
• Squats
• 30 sec. bike
• Heel raises
• 30 sec. bike
• Lunges
• 30 sec. bike
• Side lunges
• 30 sec. bike
• Ten jumps
• 30 sec. bike
• Squats feet wide
• 30 sec. bike

(Walk a flight of stairs)

Part 2 old man in bedroom 10-20 reps 3 minutes

• 20 sit ups adopted

• 30 sec. bike
• 20 squats off bed
• 30 sec. bike
• 20 push ups adopted off dresser
• 30 sec. bike

(Walk a flight of stairs)

Part 3 Resistant bands 10-20 reps 8 minutes

• 15 curls
• 30 sec. bike
• 15 triceps
• 30 sec. bike
• 15 bent over rows
• 30 sec. bike
• 15 shoulder presses
• 30 sec. bike
• 15 squats with back against wall
• 30 sec. bike
• 15 heal raises
• 30 sec. bike
• 10 rotator cuff pulls
• 30 sec. bike
• Other side rotator cuff pulls
• 30 sec. bike

(Walk a flight of stairs)

Part 4 Suspension training

Where are you position your feet give you the resistance that you want. This is totally adapted to you. My suspension band can we put in my door. 10-20 reps 10 minutes

• chess press
• 30 sec. bike
• low row
• 30 sec. bike
• Tricep press
• 30 sec. bike
• Bicep curls
• 30 sec. bike
• Chest Fly adapted
• 30 sec. bike
• Y fly
• 30 sec. bike
• Squat
• 30 sec. bike
• lateral lounge
• 30 sec. bike
• squat and row
• 30 sec. bike
• sidestep and squat
• 30 sec. bike

(Walk a flight of stairs)

http://greatist.com/fitness/effective-TRX-exercises

 Walking between stations will easily give you 30+ minutes of aerobic exercise. 

I use a portable Nordic track bike that you can easily use with a kitchen chair to make a recumbent bike. This being portable you can move from room to room to do your exercise.

You can bump this up by doing a flight of stairs between parts. There are a lot of exercises you can do with these tools. It would be worth your time to look at the possibilities and design your own program. There are exercises I don't do because a balance. You may not have that limitation. But this workout can be completely adapted to your physical conditions.

Make sure you see a doctor before you begin any exercise program. And always remember you are in control of the exercises or activities that you do.
Tonight I did a 21 minute program. worked up a sweat