42-Day Resistance Band Program for Seniors 60+

A 6-week resistance-band program for seniors 60+ to tone up, boosting strength and functional fitness safely.

Level: beginner · Muscle group: resistance-band · Equipment: resistance-bands · Duration: 45 min

Exercise Breakdown (18 exercises)

  1. 1. W1-2 Total Body A: Warm-up Joint Rotations (Neck, Shoulders, Hips, Ankles)
    1 sets · 5-10 each reps · 0s rest
  2. 2. W1-2 Total Body A: Band Chest Press (Seated or Standing)
    2 sets · 10-15 reps · 60-90s rest
  3. 3. W1-2 Total Body A: Band Row (Seated or Standing)
    2 sets · 10-15 reps · 60-90s rest
  4. 4. W1-2 Total Body B: Warm-up Joint Rotations (Neck, Shoulders, Hips, Ankles)
    1 sets · 5-10 each reps · 0s rest
  5. 5. W1-2 Total Body B: Band Squat (Chair Support if needed)
    2 sets · 10-15 reps · 60-90s rest
  6. 6. W1-2 Total Body B: Band Bicep Curl
    2 sets · 10-15 reps · 60-90s rest
  7. 7. W3-4 Total Body A: Warm-up Arm Circles, Leg Swings
    1 sets · 8-12 each reps · 0s rest
  8. 8. W3-4 Total Body A: Band Overhead Press (Seated or Standing)
    3 sets · 12-15 reps · 45-60s rest
  9. 9. W3-4 Total Body A: Band Pull-Apart
    3 sets · 12-18 reps · 45-60s rest
  10. 10. W3-4 Total Body B: Warm-up Arm Circles, Leg Swings
    1 sets · 8-12 each reps · 0s rest
  11. 11. W3-4 Total Body B: Band Glute Bridge (Lying)
    3 sets · 12-15 reps · 45-60s rest
  12. 12. W3-4 Total Body B: Band Triceps Pushdown (Anchor band high)
    3 sets · 12-15 reps · 45-60s rest
  13. 13. W5-6 Total Body A: Dynamic Warm-up (Light Marching, Arm Swings)
    1 sets · 2-3 min reps · 0s rest
  14. 14. W5-6 Total Body A: Band Assisted Push-up (on wall or incline)
    3 sets · 8-12 reps · 60s rest
  15. 15. W5-6 Total Body A: Band Single-Arm Row (Kneeling or Standing)
    3 sets · 8-12 each reps · 60s rest
  16. 16. W5-6 Total Body B: Dynamic Warm-up (Light Marching, Arm Swings)
    1 sets · 2-3 min reps · 0s rest
  17. 17. W5-6 Total Body B: Band Lateral Walk
    3 sets · 10-15 per side reps · 60s rest
  18. 18. W5-6 Total Body B: Band Donkey Kick
    3 sets · 10-15 each reps · 60s rest

Want this workout personalized? Take the free quiz and FitForge AI builds a custom plan based on your goals.