Free Online Fitness Session

for older adults

Rob’s session 10 August 2020

Exercise for the whole body with Rob’s 45-minute session. It starts with a long, functional warm-up, mobilising your body and increasing flexibility. A beneficial circuit training method is key to this fitness session. It consists of 30 seconds of work and 25 seconds of rest. Moving, stretching or lifting for 30 seconds is a good length of time, with the emphasis on quality over quantity.

This fitness session is designed to provide exercise for the whole body. It includes a warm-up, mobilisation and a cool down and two circuit training sessions. With different exercise to suit all abilities, there’s an easy, medium and hard version. Arm, leg, core strength and cardiovascular (cardio/CV) work gets the blood circulating to improve the heart and lungs.

Some of the exercises used are squats, jogging or walking on the spot and various versions of lifting and pressing movements. Functional exercises are especially beneficial to aid day to day movements and living. These include standing or seated chest press, shoulder press, bent over rows and reverse fly, and bicep curls.

We’d love to have your comments on the session and don’t forget to subscribe to the FIT FOR GOOD YouTube Channel! Please do consider donating to FIT FOR GOOD so that we can carry on providing FREE sessions.

FIT FOR GOOD is an exercise programme developed specifically for older adults – men and women – to help achieve healthier, happier ageing. To learn more visit:


Research supports the fact that regular exercise is vital to good health and helps control the ageing process. FIT FOR GOOD is a programme specifically designed to help men and women over 60, of all abilities, take more control over how they age and enjoy becoming more mobile, more stable and more socially active.

Although we understand that exercise is essential for living well into old age, it’s hard to find a way to make it part of daily life. FIT FOR GOOD sessions aim to help you enjoy healthier, happier ageing. Our professional trainers guide you so you gain strength, balance, flexibility and stamina during each workout. You work at your own pace and your own ability – although it’s always good to push yourself just slightly to gain maximum benefit.

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Please help us continue to offer our programme of free sessions. Thank you!


Fit For Good online sessions are a convenient, enjoyable way of improving your fitness and helping to increase your strength, stability and balance.

To make the most of each session:

  • Position your computer, laptop, iPad or phone on a stable surface near where you will be working. If you can get YouTube on your television, that's another option
  • Check the floor where you are exercising is not slippery and that there is nothing you could trip over
  • Wear loose clothing and comfortable trainers or shoes
  • Keep a glass or bottle of water to hand to ensure you stay hydrated
  • Have a chair or other stable object to hold onto if necessary
  • Place your weights - whether they are actual dumbbells, cans of beans, bottles of water or whatever works for you - where you can easily reach them, but won't trip over them
  • Exercise within your comfort zone, pausing the video whenever you need to rest or hydrate
  • Play background music if it helps you relax


If you're enjoying Fit For Good online sessions, we’d love to see you via photos or videos – we're regularly asked by news sources for images of people doing the sessions. Perhaps someone in your household has a phone and could take pictures or a video clip? Please send them here.