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Lorena Smalley

TOTAL FIT (Fitness Level 5)

INSTRUCTED BY – KATHY PATERSON 

EQUIPMENT LIST

  • Light hand weights 
  • Resistance Bands
  • Resistance Band Loop
  • Yoga Mat
  • Water bottle

NOTE: 

Most of this equipment can easily be purchased online.  However, you can substitute this equipment with things like a pillow, filled water bottle, nylon stocks, broom handles and a swiffer or pie plate on the floor! 

TUESDAYS’ SESSIONS 

  • Tuesday, May 10 – June 21 (7 Classes)
  • 9:00 a.m. – 10:00 a.m.
  • Cost $63

THURSDAY’ SESSIONS 

  • Thursday, May 12 – June 23 (6 Classes)
  • 9:00 a.m. – 10:00 a.m.
  • No Class on June 9
  • Cost $54

TOTAL FIT 

   

WARM UP – We start our class marching with range of motion movements while marching and stretching to get our bodies ready for a challenging workout.

CARDIO & CORE (approx. 7 minutes) We are working our core and cardio together…moving the entire time as we do core exercises like elbow to knees, twisting, knee lifting and kicking.  We then do a brief core stretch from a standing position.  Then we go right into weights.

   

CARDIO & STRENGTH  (approx. 10 minutes)  We keep moving as we work with weights to build our upper body strength.  We work all of our upper body muscle groups – shoulders, arms, back  – doing a variety of weight movement all while keeping our cardio up too.

CARDIO & LOWER BODY (approx. 7 minutes)  No weights here.  This is all about us continuing to keep moving as we do side kicks, front kicks, squats, skipping…. building our lower body strength to help with our overall strength, flexibility and balance.  

 

RESISTANCE BAND LOOP – Using the loop we work on our arms, shoulders and chest as we walk in place to keep our cardio up.

CARDIO – Whole Body workout – Higher kicks, bigger arm movements, we bring our heart rate higher up at this interval as we work on building our cardio AND challenge our muscles.

RESISTANCE BAND – Standing in place we focus on our shoulders, back and hips.  The resistance band allows you to challenge yourself as you work towards building your strength throughout your upper body.  

COOL DOWN CARDIO – Slowly doing forward and backward movements and keeping your arms below your heart, we work towards cooling down by slowing the heart rate so we can go down to the floor.

COOL DOWN CORE – Now we are on the floor mats, doing side leg lifts, modified planks and crunches to work our core muscles.  

COOL DOWN STRETCHING – Sitting on the floor we do a variety of stretching to help us cool down but also increase our flexibility.

We finish our class with some deep breathing exercises to help us relax.  Did you know that as we age, there is a proper way to get up off the ground?  We show you this as we end our class and send you into the rest of your day!

Kathy Patterson

I have been a certified fitness instructor for 40 years and have a special Older Adult certification. I appreciate the many challenges of seniors, being one myself and recently having undergone a hip replacement, so my classes reflect that awareness. I promote the belief that movement is magic when it comes to keeping older adults functional, and that moving to music is a fun and healthy way to meet the challenges of age.

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