Free Online Fitness Sessions

for older adults of all abilities

Our professional trainers help you gain strength, balance, flexibility and stamina. Sessions are posted every Monday, Wednesday and Friday to provide a regular fitness routine in your own home. Mira's seated version is posted on Thursdays for those with more limited mobility or recovering from injury.

PLEASE CHECK WITH YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAMME

Mira’s session 3 July 2020

Led by Mira, this is a strength-based workout for full-body toning up. The session starts with a warm-up for gentle pulse-raising which progresses into a purely strength-based workout for upper/lower body and core toning up. The main workout consists of 2 rounds of 8 exercises selected for their simplicity and effectiveness to tone up your…

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Mira’s seated session 2 July 2020

Led by Mira, this is a 45-minute all seated, full-body workout that will benefit your overall functional strength and flexibility. It is perfect if you are dealing with injury, limited mobility or balance issues. Mira takes you through a well-rounded warm-up for mobility. It will activate your joints and major muscle groups while gradually increasing…

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Jordan’s session 1 July 2020

Led by Jordan, this 50-minute session contains six movements that will help to improve your strength, balance, core stability and cardiovascular conditioning. Working on these specific components is not only important in the maintenance of bone health but also ensures stability through the trunk, hips, knees and ankles. This helps towards fall prevention, which is…

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Rob’s session 29 June 2020

Rob leads a 40-minute whole-body fitness workout for older adults with a warm-up, mobilisation and a cool down plus two circuits which have a few challenging functional exercises. There is a focus on one particular exercise area so a bit of overload before moving onto something different. There’s an easy, medium and hard version and…

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Mira’s session 26 June 2020

Led by Mira, this is a 50-minute whole-body workout that will benefit your mobility, stability and strength. Mira takes you through a short efficient warm-up to prepare your body for the main workout. Mobility and strength are the focus of today’s sessions. The main workout is split into two circuits, each consisting of six exercises.…

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Mira’s seated session 25 June 2020

Led by Mira, this is a 50-minute all-seated, full-body workout that will stimulate your body’s natural detox process by challenging your cardio and strength endurance. It is perfect if you are dealing with injury, limited mobility or balance issues. Mira takes you through a fun-filled warm-up using various signature dance style movements performed seated to…

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Jordan’s session 24 June 2020

Led by Jordan, this 50-minute workout contains a mix of cardiovascular conditioning, core stability and functional movement. The first workout is in the format of an AMRAP – As Many Rounds As Possible. You’ll be performing three cardiovascular movements for a specified amount of reps as many times as you can in a set timeframe.…

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Rob session 22 June 2020

Rob leads this 45-minute whole-body fitness workout with a warm-up mobilisation and a cool down, plus two circuits which have a few challenging functional exercises. There’s an easy, medium and hard version and different exercises to suit all abilities. Arms, legs, core strength and cardiovascular (cardio/CV) work get the blood circulating and improve the heart…

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Mira’s session 19 June 2020

Led by Mira, this 45-minute full-body, low to medium intensity workout will benefit your overall functional fitness. Mira takes you through a well-rounded warm-up to activate your joints, major muscle groups, and gradually increase your heart rate in preparation for the main workout. Functional fitness exercises are at the heart of today’s session, they support…

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Mira’s seated session 18 June 2020

Led by Mira, this 50-minute session is an all-seated, whole-body workout of low to medium intensity that will benefit your mobility, stability and strength. Mira takes you through a well-rounded warm-up consisting of joint mobility exercises, stretching and a gentle ‘pulse raiser’ to prepare your body for the main workout. Mobility and strength are the…

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Jordan’s session 17 June 2020

Led by Jordan, this 45-minute workout aims to improve muscular symmetry across the body by working one side at a time. In resistance training, it’s natural to subtly pay more attention to the stronger side when lifting a pair of weights. To combat this, in this session you’ll be focusing on one side at a…

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Rob’s session 15 June 2020

Rob leads a 40-minute whole-body fitness workout with lots of different exercises. It starts with a warm-up mobilisation, then two circuits and a cool down and stretch to finish. There’s an easy, medium and hard version and different exercises to suit all abilities. Arms, lengths and core strength and cardiovascular (cardio/CV) work to get the…

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Mira’s seated session 11 June 2020

Led by Mira, this is a 50-minute all seated, full-body, low to medium intensity workout with a focus on postural exercises to help correct rounded shoulders, rounded thoracic spine, posterior tilt and forward head while benefiting your general fitness. It is perfect if you are dealing with injury, limited mobility or balance issues. Mira takes…

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Jordan’s session 10 June 2020

Led by Jordan, this 50-minute workout is aimed at improving your upper and lower body strength, with a focus on the arms, shoulders, back, hips and legs. Strength training helps to build strength and muscle mass, which in turns helps to preserve bone density and reduce the risk of osteoporosis. Your aim is to move…

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Rob’s session 8 June 2020

Rob leads a 50-minute whole-body fitness workout with a warm-up, mobilisation and a cool down and two circuits which have 8 main exercises to repeat 3 times. There’s an easy, medium and hard version and different exercises to suit all abilities. Arms, legs, core strength and cardiovascular (cardio/CV) work to get the blood circulating around…

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Mira’s session 5 June 2020

Led by Mira, this is a 50-minute full-body, low to medium intensity strength workout. It focuses on postural exercises to help correct rounded shoulders, rounded thoracic spine, posterior tilt and neck, and benefits your general strength fitness. Mira takes you through a special warm-up using a towel to encourage correct neck, shoulder, back and pelvis…

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Mira’s seated session 4 June 2020

Led by Mira, this is 50-minute all seated, full-body workout that will benefit your range of movement and coordination along with overall strength, core and cardio fitness. Mira takes you through a fun warm-up using a paper plate to encourage a better range of movement and stimulate your coordination. This is followed by a whole-body…

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Jordan’s session 3 June 2020

Led by Jordan, this 45-minute workout involves some fitness fun with the Star Jump Challenge! Before that, you’ll be working through four movements that all challenge different areas of your fitness: strength, functional movement patterns, cardiovascular conditioning and balance work. The purpose of this is to mirror movement patterns in everyday life, which are always…

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Rob’s session 1 June 2020

Rob leads this 40-minute whole-body fitness workout with lots of different exercises that you do for 45 seconds. There’s an easy, medium and hard version and different exercises to suit all abilities. Arms, legs, core strength and cardiovascular (cardio/CV) work to get the blood circulating around and improve the heart and lungs. We’d love to…

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Mira’s session 29 May 2020

Led by Mira, this is a 45-minute full-body, medium to high-intensity workout that will benefit your balance, range of movement and coordination along with overall strength, core and cardio fitness. Mira takes you through a fun warm-up using a paper plate to encourage a better range of movement and stimulate your coordination. The session continues…

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Mira’s seated session 28 May 2020

Led by Mira, this is a 45-minute all seated, whole-body workout of low intensity that covers major fitness areas (cardio, strength, core, flexibility) with a focus on shoulder and hip mobility. It is perfect if you are dealing with injury, limited mobility or balance issues. The session starts with a warm-up for joint mobility which…

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Jordan’s session 27 May 2020

Led by Jordan, this 45-minute session contains six varied movements in a circuit format to give you a balanced full-body workout. After the warm-up, you’ll be combining cardiovascular work with an upper-body strength movement, some core work, a functional movement, balance practice and mid-session flexibility work. Prepare to move at different speeds throughout, targeting different…

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Rob’s session 25 May 2020

Rob leads a 50-minute whole-body fitness workout. There’s an easy, medium and hard version and different exercises to suit all abilities. Arms, lengths and core strength and cardiovascular (cardio/CV) work to get the blood circulating around and improve the heart and lungs. The first circuit is mainly strength work for 10 minutes and the second…

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Mira’s session 22 May 2020

Led by Mira, this is a 50-minute whole body, low to medium intensity workout that covers major fitness areas (cardio, strength, core, flexibility) with a focus on shoulder and hip mobility. The session starts with a warm-up for balance and mobility which progresses into a workout for balance, overall core and cardio health. At the…

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Mira’s seated session 21 May 2020

Led by Mira, this is a 45-minute all seated, whole-body workout of low intensity that will benefit your aerobic health, functional strength, core stability and improve your range of movement. It is perfect if you are dealing with injury, limited mobility or balance issues. Mira takes you through a gentle warm-up that includes dynamic stretches…

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Jordon’s session 20 May 2020

Led by Jordan, this 45-minute workout will strengthen a functional movement pattern as well as your cardiovascular fitness. The first part is a strength workout where you will combine two exercises – a functional movement and an upper-body resistance exercise. The functional movement pattern is in the form of a ‘Suitcase Deadlift’, which simulates picking…

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Rob’s session 18 May 2020

Rob leads a 60-minute whole body workout. There’s an easy, medium and hard version and different exercises to suit all abilities. The session includes core strength and cardiovascular work to get the blood circulating and improve the heart and lungs. We’d love to have your comments on the session and please don’t forget to subscribe…

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Mira’s session 15 May 2020

Led by Mira, this is a 50-minute full-body, medium intensity workout that will benefit your cardiovascular endurance, functional strength, core stability and balance while also improving your range of movement. Mira takes you through a dynamic warm-up to encourage blood flow in the main muscle groups. This is followed by two quick rounds of interval…

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Mira’s seated session 14 May 2020

Led by Mira, this is a 45-minute all seated, whole-body workout of low to medium intensity that will benefit your mobility, as well as your core, cardio and strength endurance. Mira takes you through an effective dynamic warm-up for muscle activation and coordination. This is followed by interval core and cardiovascular training which will boost…

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Jordan’s session 13 May 2020

Led by Jordan, this 50-minute workout contains many different movements to improve your overall general fitness. The first workout contains three exercises that combine strength, functional and cardio work. At first you’ll be moving slowly with the upper body, then slowly with the lower body, before finishing the round off with a faster movement targeting…

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Rob’s session 11 May 2020

Rob leads a 45-minute whole body AMRAP workout – as many rounds as you can do in 3 minutes. 10 repetitions of 3 different exercises and you can rest as much as you need to and see how many you can complete with good technique in 3 minutes. There’s an easy, medium and hard version…

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Mira’s session 8 May 2020

Led by Mira, this is a 50-minute full-body, medium to high-intensity workout that will benefit your mobility, balance, cardiovascular endurance, functional strength and core stability as well as improving your coordination and range of movement. Mira takes you through a special warm-up to encourage your balance and coordination. This is followed by cardiovascular training for…

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Mira’s seated session 7 May 2020

Led by Mira, this is a 50-minute all seated, whole-body workout of medium intensity that will stimulate your metabolic rate for better calorie burning while also helping you strengthen your core, arms, shoulders, back and legs for improved endurance and stability. It is perfect if you are dealing with injury, limited mobility or balance issues.…

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Jordan’s session 6 May 2020

Led by Jordan, this 50-minute video is split into three sections, all of which focus on a different area of fitness. After the warm-up, you’ll be doing a short yet fast-paced cardiovascular workout, where you’ll alternate between two movements. This is a great way to improve your general fitness as well as heart health, so…

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Rob’s session 4 May 2020

Rob leads a 40-minute free-flowing medium intensity interval workout for all ages and abilities. There are easy low intensity, medium and hard high-intensity options. 30 seconds of working and 30 seconds of rest or cardio/squats to make it harder and more continuous. Lots of different exercises that work your core – strength/cardio and coordination together…

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Mira’s session 1 May 2020

Led by Mira, this 50-minute whole body workout of medium to high intensity will stimulate your metabolic rate, helping to burn calories efficiently during and post workout. It will also tone up and strengthen your upper and lower body, and improve your balance. Mira takes you through an effective warm up for muscle activation and…

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Mira’s seated session 30 April 2020

Led by Mira, this 50-minute all seated, low impact, moderate intensity, whole-body workout will benefit your range of movement, cardiovascular endurance, functional strength and core stability. It is perfect if you are dealing with injury, limited mobility or balance issues. Mira takes you through a special warm up using a bar (stick) to encourage correct…

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Jordan’s session 29 April 2020

Led by Jordan, this 45-minute workout is a full-body circuit that incorporates cardiovascular work, strength exercises, core stability and functional movements. You’ll be following along with Jordan as he takes you through six varied movements that together work the entire body, to ensure that you get the most out of the session. You’ll perform three…

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Rob’s session 27 April 2020

Rob leads a 50-minute Tabata style (working then rest) medium intensity interval workout for all ages and abilities. There are easy low intensity, medium and hard high intensity options. 25 seconds of working and 16 seconds of rest and lots of different exercises that work your core – strength/cardio and coordination together before a cool…

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Mira’s session 24 April 2020

Led by Mira, this 50-minute full-body, low impact, medium intensity workout will benefit your cardiovascular endurance, functional strength, core stability and balance as well as improving your range of movement. Mira takes you through a special warm-up using a bar (stick) to encourage correct shoulder set up, posture and shoulder mobility. This is followed by…

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Mira’s seated session 23 April 2020

Led by Mira, this 50-minute chair-based, low impact, low to moderate intensity, whole-body workout is perfect if you are dealing with injury, limited mobility or balance issues. Major general fitness areas covered are cardio, strength, core and flexibility, with a focus on posture and shoulder mobility. The session starts with a warm-up and a short…

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Jordan’s session 22 April 2020

Led by Jordan, this 45-minute session is an effective full-body workout that combines many movements with various forms of fitness. After the warm-up, the first workout will help you build functional strength through the Sit To Stand exercise, which is a movement pattern that we use in everyday life. This has been coupled with a…

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Rob’s session 20 April 2020

Rob leads an effective 55-minute whole-body workout for all ages and abilities. There are easy low intensity, medium and hard high-intensity options. 35 seconds of working and 25 seconds of rest and lots of different exercises that work your core – strength/cardio and coordination together before a cool down and stretch.

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Mira’s session 17 April 2020

Led by Mira, this 50-minute whole body low to medium intensity workout covers some of the major fitness areas with a focus on posture and shoulder mobility. The session starts with a warm-up with cardio work elements for balance and mobility. At the heart of today’s session is a strength and core workout for correct…

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Mira’s seated session 16 April 2020

Led by Mira this 35-minute full-body seated exercise routine is designed for older adults with limited mobility or balance issues, or for those recovering from injury and in need of low impact gentle fitness training. This chair-based session is a low to moderate intensity, whole-body workout. It starts with a gentle in-depth warm-up followed by…

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Jordan’s session 15 April 2020

Led by Jordan, this 45-minute session places heavy emphasis on squat technique. After a simple aerobic warm-up, you’ll be focusing on slowing down and perfecting the technical aspect of the movement. Squats are a great functional exercise as we perform them every day without even realising. It is important that we make the movement as…

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Rob’s session 13 April 2020

Led by Rob, this 60-minute session covers the whole body and includes useful exercises such as squats and arm raises. There are several exercises for the core middle body area and lower back, balancing and cardio to get the heart rate elevated and improve circulation. Working periods are followed by rest periods with a choice of low intensity and medium intensity options.

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Mira’s session 10 April 2020

Led by Mira, this 45-minute full-body, low to medium intensity workout aims to develop your cardiovascular endurance, functional strength, core stability, balance and flexibility. Mira takes you through a warm-up followed by interval cardiovascular training consisting of six fun exercises to encourage mobility. The focus of the session is maintaining your muscle mass and improving…

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Mira’s seated session 9 April 2020

This 45-minute low impact, low to moderate intensity, whole-body workout for older adults is completely seated so you can feel comfortable as Mira takes you through a range of exercises. Chair-based sessions offer an effective way to exercise especially if you are in need of gentle training for toning up and general conditioning. They can…

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Jordan’s session 8 April 2020

In this 40-minute session led by Jordan, you’ll be mixing both strength and cardio movements to get stronger, increase bone mineral density and improve your heart health and overall fitness. The first part of the session mixes two slow strength movements with a fast cardiovascular movement and the second part is purely cardiovascular, so expect…

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Rob’s session 6 April 2020

Led by Rob, this is a 35-minute whole-body exercise routine for older adults that is beneficial for both upper and lower body strength and includes cardiovascular exercises to work the heart and lungs. There are easy, medium and hard options and the session includes a gentle warm-up and cool down.

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MAKING THE MOST OF YOUR SESSION

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

PLEASE CHECK WITH YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAMME

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We'd love to see photos!

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