Free Online Fitness Sessions

for older adults of all abilities

Our professional trainers help you gain strength, balance, flexibility and stamina. New sessions are posted regularly to provide a fitness routine in your own home. These include seated sessions for those with more limited mobility or recovering from injury.

Seated resistance training workout 17 March 2021

Resistance training

This 30-minute all seated resistance training workout will help you maintain and improve muscle mass and core stability. It’s a good option for those of you dealing with injury, limited mobility or balance issues. Led by Mira, the full body session starts with a gentle warm up. This incorporates a pulse raiser to get you…

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SUPPORT FIT FOR GOOD

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

ZOOM SESSIONS

Enjoy our live Zoom exercise sessions in the comfort of your home with Jordan.

Seated shoulder mobility exercises 10 April 2021

Shoulder mobility exercises are the focus of this 30-minute all seated full body strength workout which is perfect if you’re dealing with injury, limited mobility or balance issues. Led by Mira, today’s session starts with a warm up with cardio elements to wake up your body and mind. At the heart of the session is…

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Functional movement for seniors 7 April 2021

Led by Jordan, this session focuses on functional movement for seniors who are looking to improve the way they move in everyday life. Functional movements are natural movement patterns that we use on a day-to-day basis. In today’s 30-minute session, you’ll be strengthening four elements: The ‘squat’ – used when we get out of bed…

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Seated exercise for abdominal muscles 3 April 2021

This 33-minute all seated full body workout is for strong abdominal muscles. It also helps improve shoulders and leg mobility and strength. It’s perfect if you are dealing with injury, limited mobility or balance issues. In preparation for the main part of the session, Mira takes you through a short warm up to activate your…

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Stronger and fitter 31 March 2021

Led by Jordan, this 33-minute session is for older adults who are looking to get stronger and fitter. Today you’ll follow a circuit containing four exercises. This will build your strength and improve your cardiovascular fitness. Perform the strength exercises slowly and with control. Doing this will help you perfect your technique and build strong…

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Seated exercises for aerobic endurance 27 March 2021

This 30-minute all seated, whole body workout benefits your aerobic endurance and core stability for improved balance. It’s perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a quick mobility warm up in preparation for the main part of the session. The full body workout focuses on six movements…

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Supersets to strengthen the body 24 March 2021

Led by Jordan, this 33-minute session includes a supersets workout. It’s perfect for older adults who want to strengthen their body. Supersets are when you pair one exercise with another and perform them in quick succession. This is a fantastic way to strengthen the body as you won’t be giving the targeted muscle groups much…

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Seated exercises for endurance and stability 20 March 2021

Led by Mira, this is a 32-minute session of seated exercises for endurance and stability plus strength. It’s perfect if you’re dealing with injury, limited mobility or balance issues. The session starts with a short warm up to stimulate mobility and gentle pulse raising. It progresses into interval training containing strength based movements for upper…

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Varied full body workout 17 March 2021

Led by Jordan, this 32-minute session is for older adults who are looking for a varied full body workout. In today’s session, you’ll be going through two mini-circuits that cover the entire body. You’ll be training a number of fitness modalities. These including cardiovascular conditioning, strength training, balance practice, posture correction, core stability and functional…

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Seated exercises for strength 13 March 2021

Led by Mira, these seated exercises for strength will benefit your upper and lower body. The 30-minute all seated, full body workout is perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a well rounded warm up to encourage mobility and expand your range of movement. Strength-based interval training…

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Shoulder, neck and spine stretches 12 March 2021

This 27-minute flexibility session focuses on shoulder, neck and spine stretches. Led by Jordan, these exercises are perfect for over 60s who have limited upper body mobility. The shoulders, neck and spine are typical ‘problem’ areas for many people. Tightness tends to cause discomfort, pain and stiffness, impacting quality of life and increasing proneness to…

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Strength and cardio workout 10 March 2021

Led by Jordan, this strength and cardio workout is perfect for over 60s looking to improve their overall fitness. In today’s 30-minute session, you’ll be building your strength by working one side of your body at a time. This builds symmetrical strength to ensure that one side isn’t stronger or weaker than the other. When…

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Body stretching exercises for seniors 8 March 2021

Made up of body stretching exercises, this 28-minute flexibility session is led by Jordan. It’s ideal for older adults who are looking for a challenging full body stretch. In today’s session, you’ll be moving through five stretches that cover most of the body’s major muscle groups. You’ll be holding each stretch longer than normal. This…

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Seated cardio exercises for seniors 6 March 2021

Led by Mira, this all seated full body workout targets all three major fitness areas with strength, core and cardio exercises for seniors. It’s perfect if you’re dealing with injury, limited mobility or balance issues. The 33-minute session starts with a warm up aimed at getting your body ready for the interval based workout. At…

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Lower body stretching 5 March 2021

Led by Jordan, this 26-minute fitness session is for over 60s who are looking for relaxing lower body stretching. If you’ve been sitting a lot lately or haven’t been as active as normal, this is the perfect session. Today we’re focusing on the lower body, paying particular attention to the hips and hamstrings. Both of…

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Jordan’s session 3 March 2021

Led by Jordan, this session includes a full body workout for over 60s who are looking to build general fitness. In today’s 30-minute session, you’ll be working through five exercises. These work different elements of fitness: upper and lower body strength, cardiovascular fitness, core stability and balance. Combining these helps to build general fitness, preparing…

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Jordan’s flexibility session 1 March 2021

Led by Jordan, this 30-minute flexibility fitness session is for over 60s who regularly have a stiff or sore lower back. There are a number of different factors that can cause problems with the lower back. This session attempts to address these problems, with the goal of alleviating the symptoms. You’ll work through a number…

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Mira’s seated session 27 February 2021

Led by Mira, this is a 30-minute all seated, full body workout to help you improve core stability and upper body strength. It’s perfect if you’re dealing with injury, limited mobility or balance issues. To prepare your muscle memory, Mira takes you through a warm up which replicates some of the movements used in the…

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Jordan’s flexibility session 26 February

Led by Jordan, this 26-minute session for older adults concentrates on exercises for the spine and shoulders. The spine and shoulders are usually problem areas for most older adults. We tend to sit more than we should so the spine loses its ability to flex, extend, twist and bend. Another result of a sedentary lifestyle…

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Jordan’s session 24 February 2021

Led by Jordan, this 30-minute fitness session is for over 60s who are looking to work on their strength and conditioning. In today’s session, you’ll have the opportunity to challenge yourself using the AMRAP format: ‘As Many Rounds As Possible’. Against a timed clock, you’ll be working through three exercises for a set amount of…

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Jordan’s flexibility session 22 February 2021

Led by Jordan, this flexibility fitness session is for over 60s who are looking for a relaxing full body stretch. In today’s 25-minute session you’ll be following along with Jordan. He’ll helps you stretch, quite literally from top to bottom. You’ll start with the head and neck, working your way down through the shoulders, core,…

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Mira’s seated session 20 February 2021

Led by Mira, this 30-minute all seated, full body workout focuses on posture corrective strength exercises for over 60s. It’s perfect if you’re dealing with injury, limited mobility or balance issues. To start the session, Mira takes you through a well rounded warm up. This is designed to prepare your body for the main part…

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Jordan’s flexibility session 19 February 2021

Led by Jordan, this 25-minute session concentrates on balanced full body stretching for over 60s. All of the stretches in today’s session are single-sided. This means you’ll get the chance to focus your full attention on each side to promote balance across the body. Often, when we stretch both sides at the same time, we…

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Jordan’s session 17 February 2021

This 30-minute session of cardiovascular conditioning for seniors will also help to strengthen your core. Jordan will first lead you through a warm up. You’ll then continue through eight different aerobic movements, where you’ll be working at an intensity that suits you. The benefits of cardiovascular conditioning are endless. Working on your cardio regularly will…

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Jordan’s flexibility session 15 February 2021

This 25-minute session focuses on lower body stretching for seniors. Led by Jordan, it’s perfect for over 60s who experience tightness and stiffness in the lower body. You’ll work through a number of relaxing stretches that focus on the glutes, hamstrings, quads, knees, ankles and toes. By stretching these muscle groups in succession, you’ll feel…

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Jordan’s flexibility session 12 February 2021

Led by Jordan, this session is the perfect exercise for older adults who have limited mobility in the hips and groin. If you’ve been sitting a lot lately or are not as active as normal, this 30-minute session is ideal. It will help relieve muscular tension in the hips and groin. Tightness through both of…

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Mira’s seated session 11 February 2021

This all seated workout for seniors is perfect if you’re dealing with injury, limited mobility or balance issues. During the whole body workout, Mira covers cardio, strength and core training. Look out for the guest appearance by Alex, Mira’s cat! The session starts with a warm up to get you moving and help with your…

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Jordan’s session 10 February 2021

Led by Jordan, this is an over 60s fitness session for those looking to work on their lower body strength. During the 30-minute session, you’ll be working through four movements. All work different areas of the lower body. The first is a ‘side leg raise’ to help strengthen the lateral hips and promote better body…

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Jordan’s flexibility session 5 February 2021

If you’re looking to stretch the entire body, this 25-minute session led by Jordan is all about flexibility fitness for seniors. You’ll follow along with Jordan as he helps you stretch the body from top to bottom. You’ll work through all of the major muscle groups, including the neck, shoulders, core, lower back, hips, hamstrings…

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Mira’s seated session 4 February 2020

Led by Mira, this is a 30-minute whole body sitting fitness workout designed to improve your overall wellbeing. The start of the session comprises a series of warm up movements to wake up your joints and muscle groups. The workout focuses on maintaining your muscle mass and increasing your functional strength further through a selection…

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Jordan’s session 3 February 2021

Led by Jordan, this 30-minute session includes a rewarding workout for seniors who are looking to improve their upper body strength. Our Fit For Good trainers are often told by their clients and class participants that their upper body strength is generally a lot weaker than their lower body strength, and it’s clear to see…

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Mira’s seated session 28 January 2021

This whole body sitting fitness workout for seniors is ideal for those with injury, limited mobility or balance issues. The 35-minute session is designed to tone and strengthen your upper and lower body and improve your core stability. Led by Mira, the session starts with a dynamic warm up for muscle and joint activation, and mobility.…

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Jordan’s session 27 January 2021

This 30-minute session includes the perfect workout for seniors who are looking to improve their general fitness. Led by Jordan, you’ll use three movements that work three fitness modalities – strength training, core stability and cardiovascular conditioning. These modalities have a number of benefits. Regular strength training makes you stronger through increased muscle mass. This…

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Mira’s seated session 21 January 2021

A 30-minute all sitting fitness workout for core stability and overall strength. Led by Mira the whole body session is perfect if you’re dealing with injury, limited mobility or balance issues. The session starts with a well rounded warm up followed by a short and efficient cardio workout for mobility and cardio endurance. The session…

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Jordan’s session 20 January 2021

Led by Jordan, today’s 30-minute session is all about strength building for over 60s. Over the course of the session, you’ll be performing four strength-based exercises that work the entire body. Your aim is to move slowly and with control. Careful consideration of your movement technique will ensure that you’re engaging your muscles correctly. This…

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Mira’s seated session 14 January 2021

These chair-based exercises for seniors are led by Mira and include a whole body workout. The 30-minute session will help you improve mobility, endurance and stability. This all seated session offers an effective way to exercise sitting down and is ideal if you’re dealing with injury and limited mobility. Mira takes you through a dynamic…

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Jordan’s session 13 January 2021

Perfect for getting back into fitness after a short break, this 30-minute session is ideal for over 60s. For various reasons, we all take breaks from exercise. It might be because we’re too busy in our day-to-day lives or because we’ve earned some much needed time off over Christmas. What we often find is that…

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Mira’s seated session 7 January 2021

Led by Mira, this 30-minute seated workout for over 60s contains a range of exercises that involve your whole body. It’s designed to benefit your mobility, cardio, core and strength endurance. If you’re dealing with injury or limited mobility, this session is especially useful as it offers an effective way to exercise sitting down. A…

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Mira’s seated session 24 December 2020

Designed to benefit overall strength, cardio and core endurance, this is a full body, all seated workout for over 60s. Led by Mira, the exercises are perfect if you’re dealing with injury, limited mobility or balance issues. The 30-minute session starts with a short warm up to stimulate mobility. This progresses to a short cardiovascular…

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Jordan’s session 23 December 2020

Focusing on cardiovascular conditioning for over 60s, this 30-minute session is led by Jordan. The session is simple – you’ll be doing nothing but cardio. In a typical FIT FOR GOOD online session, we combine a number of fitness modalities. This ensures that you get a well-rounded workout and, while we believe that this is…

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Mira’s seated session 17 December 2020

Led by Mira, this all sitting exercise session for over 60s is designed to help you with your overall strength, endurance and stability. The workout also challenges your coordination for a stronger brain. The 30-minute session is perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a dynamic warm…

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Jordan’s session 16 December 2020

Led by Jordan, this varied workout for over 60s is a little different from our normal set of movements. The 30-minute session lets you get fit but it’s also fun because you’ll strengthen the body in ways that you’re not used to. Although it’s beneficial to stick to a routine, there is never any harm…

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Mira’s seated session 10 December 2020

Led by Mira, this 30-minute session is an all seated cardio strength workout for stronger body and better joint mobility. It’s perfect if you’re dealing with injury, limited mobility or balance issues. The session starts with a warm up for joint mobility and gentle pulse raising for cardiovascular health. It then progresses into an interval…

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Jordan’s session 9 December 2020

Helping over 60s build functional fitness to improve everyday living, this 30-minute session is led by Jordan. The exercises in the session are all functional movements. This prepares the body for daily tasks by simulating common movements that you perform in everyday life. Functional fitness increases the ease of everyday life as it improves daily…

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Mira’s seated session 3 December 2020

This seated and strength-based workout for the over 60s is designed for full body toning. It’s ideal if you’re dealing with an injury, limited mobility or balance issues. Beginning with a warm up for gentle pulse raising, the 30-minute fitness session is led by Mira. It progresses to a purely strength based workout. This is…

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Jordan’s session 2 December 2020

These triple sets for over 60s are perfect if you’re looking to build your strength, improve core stability and maintain cardiovascular conditioning. Led by Jordan, the 30-minute fitness session also includes a warm up and a cool down. Triple sets are three exercises performed in a row without any designated rest. The movements in these…

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Mira’s seated session 26 November 2020

Led by Mira, this seated exercise for over 60s includes a whole body workout designed to strengthen your core and upper and lower body. The 30-minute session will help you increase your overall body strength, endurance and stability. It’s perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through a…

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Jordan’s session 25 November 2020

This over 60’s heart health session is led by Jordan and designed to help cardiovascular fitness. During the 30-minute session, you’ll be performing a workout format known as AMRAP. This stands for ‘As Many Rounds As Possible’. Over the course of two and a half minutes, you will work through three exercises for a specific…

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Mira’s seated session 19 November 2020

Led by Mira, this 30-minute all sitting whole body workout aims to benefit your functional strength, endurance and stability so that you feel stronger and more confident. It’s perfect if you’re dealing with injury, limited mobility or balance issues. Mira takes you through an effective warm up for muscle and joint activation and mobility. The…

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Jordan’s session 18 November 2020

Led by Jordan, this is an ideal exercise session for older adults who are looking to improve their speed, strength and balance. During this 30-minute session, you’ll be combining three elements of fitness: sprint work, strength training and balance practice. In the course of a thorough warm up, you’ll perform a practice circuit of all…

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Mira’s seated session 12 November 2020

Led by Mira, this all sitting session for over 60s will benefit your overall functional fitness and mobility. It supports movement patterns and strength necessary for activities of daily living (ADLs) – bend and lift, push and pull, rotational movements. It’s perfect if you’re dealing with injury, limited mobility or balance issues. During the 30-minute…

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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

WE'D LOVE TO SEE YOUR PHOTOS

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.

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PLEASE CHECK WITH YOUR DOCTOR BEFORE STARTING ANY EXERCISE PROGRAMME