Stronger and fitter in 28 days
The free exercise programme from KUUS. Made specifically for seniors. Most exercises can be done sitting on a chair. That makes the programme suitable even if you can only manage a limited amount.
Do 1 video every day. Start on day 1 with the baseline measurement and repeat it on day 28. That way you see your own progress.
Tap a video to start it. That keeps the page fast, on your phone too.
Important before you start
Not sure whether you should do the training, or do you have health complaints? Always contact your GP or specialist and ask permission to take part. Taking part is at your own risk. KUUS cannot be held liable for injuries or damage resulting from the training.
In this programme we use a number of freely accessible videos from Cordaan, Yoga Vista Chair Yoga Dance and Improved Health. KUUS has no partnership with these parties. The videos are publicly available on YouTube and remain the property of their creators. All rights belong to the original creators.
Enjoy the training.
Week 1: getting started and measuring
- Baseline measurement day 1
- Gentle start day 2
- Moving in the chair day 3
- Dancing in the chair to music day 4
- Standing firm day 5
- Balance and fall risk day 6
- Squat challenge to music day 7
Week 2: building up
- Stair walking day 8
- Practising with the stick day 9
- Stronger with weights day 10
- Dancing in the chair to music day 11
- Moving day 12
- Shoulder challenge to music day 13
- Lunge challenge day 14
Week 3: keeping going
- Moving day 15
- The stick again day 16
- Moving day 17
- Seated moving with the Bee Gees day 18
- Moving day 19
- Standing moving with the Bee Gees day 20
- Lunge challenge day 21
Week 4: finishing
- Chair yoga 50s to 70s day 22
- Moving day 23
- Standing moving 50s to 70s day 24
- Moving day 25
- Standing firm day 26
- Squat challenge to music day 27
- Final measurement day 28
Congratulations. You kept it up for 28 days. Keep moving and feel free to revisit the challenges.
