Lift, Move, & Restore All 16 Downloads $159.76

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Lift, Move, & Restore – Functional Training for the Actively Aging Lifestyle

As we age many changes start to take place in our bodies. Muscles begins to lose size and strength. We begin to lose bone mass making our bones weaker and more fragile. Our joints start to stiffen and become less flexible. The good news is that there are ways that we can combat the changes that start to happen to our bones, muscles and joints! Physical activity can help to prevent and even reverse some of the risks that we face as we age. Functional training is an excellent option to keep our bodies moving and performing more comfortably.

Functional training is training that prepares you for everyday movements and activities like, sitting and standing, carrying heavy objects, getting up off the floor, or putting items up onto a shelf. By Strengthening our muscles in the same way that you would use them to perform these tasks will not only reduce our risk of injury but will also improve our quality of life! The focus of functional training is on performance, not on muscle size. It’s suitable for all fitness levels and can easily be modified down until you build up your strength.

In this series we will focus on bending, twisting, pulling, pushing, and lifting movements. We’ll challenge our minds and bodies with movements that have a direct carry over to everyday activity. For example, without being able to do a squat you wouldn’t be able to sit down and then stand back up without assistance. Push-ups, even on the knees, mimic the action of pushing ourselves up off the ground when we need to. Step ups or step downs are no different than walking up or down stairs. These are just a few examples of functional training exercises that will help to keep up strong and independent.

Throughout the workouts in this series, you’ll also perform different types of balance challenges. Balance is so important in fall and injury prevention. Our bodies’ ability to react and rebalance ourselves can mean the difference between a little stumble and a major fall. Remember, balance is a trainable skill and even though you may struggle at first, you’ll get better the more you practice!

Fitness is our own fountain of youth and there is nothing more important than fitness in our actively aging journey! If we want to keep doing what we do in life and loving it, exercise will always have to be a top priority! Staying active will not only help to keep us younger longer both physically and mentally, but it will also help us to live longer, fuller, more vigorous lives.

This Bundle Includes the Following:

This series includes 8 main workouts + 8 bonus workouts that utilize functional training methods. Within the series, you’ll work on strength, mobility, flexibility, balance, and proper muscle recovery.

Functional Upper Body

This complete upper body workout includes a variety of exercises chosen to enhance power, coordination, strength, and rotation. Moderately weighted dumbbells as well as a medium tension resistance tube with handles will be used to challenge all muscles of the upper body and core. This workout is designed to promote bone, joint, and muscle health and includes movements that will help to train you for everyday life challenges.

Length: 48:51

Upper Body Balance Disc Bonus

This upper body balance workout utilizes two balance discs for a variety of challenging exercises designed to work on balance, core strength, and coordination. This bonus can be used as an add-on to an additional routine or as a stand-alone workout.

Length: 21:20

Functional Lower Body

This complete lower body routine utilizes moderately weighted dumbbells for a variety of leg and glute strengthening exercises. Both a fabric loop and a firewalker loop will be used to add additional challenges. A high step will also be used to work on balance, as well as stepping up and down movements. Leg strength and power are important for balance, mobility, and independence. We’ll move through many functional training exercises designed to promote bone, joint, and muscle health.

Length: 52:38

Lower Body Balance Disc Bonus

This lower body balance workout utilizes two balance discs and an STS Bar for a variety of fun and challenging exercises designed to work balance, coordination, flexibility, and strength. This bonus can be used as an add-on to an additional routine or as a stand-alone workout. A chair can be used in place of a bar.

Length: 20:30

Functional Total Body

This complete full body routine includes a variety of exercises designed to strengthen and condition us for everyday life challenges. Moderate weighted dumbbells and a barbell will be used for both compound and unilateral movements. Expect to see some balance challenges throughout the routine as well, to assist in improving body awareness and aid in fall prevention. This workout is designed to promote bone, joint, and muscle health.

Length: 54:12

Anytime Mobility Bonus

This active mobility routine moves through a variety of mobility exercises that will get your heart rate up and your entire body stretched. This workout can be used any time, any day, or even every day to strengthen your joints and help relieve daily stresses.

Length: 17:12

Functional Barre Fusion

This energetic workout includes 5 rounds each containing lower body barre, upper body, and core exercises. A fun mix of equipment including a mini ball, firewalker loop, balance disc, and light dumbbells will be used to keep your body guessing throughout the routine! This workout will test your balance, mobility, stability, and flexibility. STS bars will be used to assist with balance so have your bar or a chair handy.

Length: 48:30

Upper Body Foam Rolling Bonus

This workout will visit standard myofascial release foam rolling techniques before moving into an upper body segment using the foam roller as a fitness prop to challenge your coordination and core strength. This workout can be used as a stand-alone routine, but it is also excellent as an upper-body warmup before a heavier-weighted routine.

Length: 15:43

Functional Core Fusion

This active core workout will train the entire core from front to back to improve overall core strength and flexibility. A stability ball will assist in adding length, strength, and balance challenges throughout the routine. The core is the center of our bodies and includes the abs, pelvis, lower back, and hips. This effective workout will hit all these areas to ensure that the core is conditioned to serve us better in everyday life challenges.

Length: 31:56

Level 2 Functional Core Bonus

This workout utilizes a mini yoga ball and a stability ball to challenge the entire core with integrated movements that test both balance and coordination. This bonus can be used as an add-on to the main routine, or as a challenging stand-alone core workout.

Length: 11:32

Functional Pilates Fusion

This active full-body routine begins with a working warm-up before moving into segments which include a mix of strength and conditioning exercises. These exercises have been designed to tone and elongate your muscles, while also improving posture, alignment, mobility, and flexibility. A foam roller, fabric loop, and a mini yoga ball will be used to add intensity throughout the routine.

Length: 33:50

Lower Body Foam Rolling Bonus

This bonus workout will visit standard myofascial release foam rolling techniques before moving into a lower body segment using the foam roller as a fitness prop to challenge your coordination and muscular strength. This workout can be used as a stand-alone routine, but it is also excellent as a lower-body warmup before a heavier-weighted routine.

Length: 18:32

Functional Mobility Fusion

One of the best ways to combat body stiffness and balance difficulties is with mobility training. This active mobility workout includes a variety of dynamic exercises designed to increase range of motion so you can move through your active lifestyle more comfortably, and with improved balance. Throughout the workout there will be times when your heart rate increases, and you will break a sweat. Your body may not make it into all the deepest positions right from the start, so take your time and let your body adjust to this type of training.

Length: 42:28

Low Impact Cardio Bonus

This all-low impact cardio routine includes a variety of fun and effective exercises that will have you breaking a sweat without putting any added pressure on your joints. This workout can be used as an add on to another routine or as a stand-alone express cardio workout.

Length: 14:26

Functional Yoga Fusion

In this yoga-inspired routine, we’ll move seamlessly through traditional yoga movements and sequences, and we’ll also take some extra time to work on balance. We’ll break a little sweat while giving our bodies time to ease into positions and work on lengthening and strengthening our muscles. This yoga routine is an excellent choice for increasing strength, mobility, flexibility, and body balance.

Length: 41:28

Restorative Yoga Bonus

This calming bonus workout will utilize two yoga blocks to assist in supporting the body for classic yoga postures. The blocks assist in correcting alignment and relieving pressure on the joints, enabling you to fully relax into the postures. The blocks are especially helpful if you struggle with flexibility or mobility in these poses.

Length: 23:18