STAY @ HOME FITNESS
PRINTABLE WORKOUTS
@ HOME VIDEO WORKOUTS
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Disclaimer: Golden Rain Foundation provides this program as an example of general health and fitness programs. This program may or may not be appropriate for you and your circumstances, and you understand that you use this program at your own risk. Because we can’t be there with you in person, we cannot provide any assessment of your specific situation or your fitness for the program shown here. You acknowledge and agree, by using this program, that you accept all responsibility and risk for using this program, and release Golden Rain Foundation and Tice Creek Fitness Center from any liability. As always, you should consult your physician before beginning any exercise program.
Printable Workouts
Each workout below can be downloaded and printed and includes pictures of each exercise. Click the links below for a PDF version of the workouts listed.
STRETCH
Standing Stretches w/ Chair
Lower Body Pelvic Floor Stretches
BALANCE
Otago Balance & Strength
Head & Neck Movements
Balance w/ Varied Shoulder Positions
Gait (Walking Pattern) Exercises
POSTURE
Supine Posture Exercises
Osteoporosis – Spine Re-Alignment Movements
Osteoporosis – Postural Correction
PILATES
STRENGTH
Intermediate Abdominal & Back Exercises
Neck Range of Motion and Isometric Strength
CARDIOVASCULAR / FUNCTIONAL
Plyometrics – Intermediate Exercises
Body Mechanics – Proper Positioning While Performing These Daily Activities
AQUATICS
- Suggestion for use at pools – laminate or put pages in a zip lock bag