Free Online Fitness Session

for older adults

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 coordination. This is followed by interval cardiovascular training based on ‘ladders’ to boost your metabolism and cardio and core endurance. The session continues with resistance metabolic training based on compound strength exercises for the entire body performed on the timer with short periods of rest. There are two rounds designed to push your body limits slightly further to build endurance while getting toned up. Towards the end of the session, and as a form of cool down, you will be working towards better balance and will finish with a short, efficient stretching routine.


  1. Annie Pegler on May 1, 2020 at 12:21 pm

    I loved this session; a nice combination of interesting exercises. Although I still find the balance work very hard. I love your cat too!

    • Mira on May 1, 2020 at 9:34 pm

      Thank you Annie, it is great that you enjoy the variety and novelty when exercising. The balance will build up with the time, just keep it up and carry on the same way – consistency is the key. Best regards Mira

      • Mira on May 2, 2020 at 10:36 am

        Alex is full of love, he is one very calm, sweet and cuddly fluff ball. I love him to bits. Mira x

  2. Sue on May 1, 2020 at 3:26 pm

    A challenging session, especially with heavier weights, but really worthwhile, well explained and taken at a good pace. Thank you Mira.

    • Mira on May 1, 2020 at 9:44 pm

      Dear Sue, thank you for your lovely feedback, it is brilliant that you have taken on the challenge, and you stuck to it. Well done, it was probably the most energetic session so far. Kind regards Mira

Try another session


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.