Rob Dale crop

"Relax. Holding your breath or tensing up too much, something I'm guilty of myself, can decrease performance. If you find yourself doing it, have an arm or leg shake off and some deep breaths before working out again."

Rob’s session 3 August 2020

A whole-body fitness workout for older adults with personal trainer Rob. The 40-minute session utilises circuit training. Some of the exercises include squats, jogging or walking on the spot and various versions of lifting and pressing movements. Functional exercises like standing or seated chest press, shoulder press, bent-over rows and reverse fly and bicep curls…

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Rob’s session 27 July 2020

Rob leads a 45-minute whole-body fitness workout for the over 60s with a warm-up mobilisation, a cool down and two circuits which have a few challenging functional exercises. Suiting all abilities, there’s an easy, medium and hard version and a variety of exercises. Arms, legs, core strength and cardiovascular (cardio/CV) work gets the blood circulating…

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Rob’s session 20 July 2020

Rob leads a 45-minute whole-body fitness workout with a warm-up mobilisation, a cool down and 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 gets the blood circulating to improve the heart and…

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Rob’s session 13 July 2020

Rob leads a 40-minute whole-body fitness workout with a warm-up mobilisation, a cool down and 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 gets the blood circulating to improve the heart and…

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Rob’s session 6 July 2020

Rob leads a 45-minute whole-body fitness workout with a warm-up mobilisation, a cool down and 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 gets the blood circulating to improve the heart and…

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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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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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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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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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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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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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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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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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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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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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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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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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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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Rob’s session 30 March 2020

Led by Rob, this is a 40-minute whole-body exercise routine for older adults aimed at helping with balance and the cardiovascular system (heart and lungs). Following a gentle warm-up, two different sets of circuits will help tone up and strengthen both the upper and lower body, followed by a cool down. Instead of dumbbells, you…

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Rob’s session 23 March 2020

Led by Rob, this is a 40-minute whole-body exercise routine that works balance and the cardiovascular system (heart and lungs) – there are easy, medium and hard options and the circuits help to tone up and strengthen both the upper and lower body. 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.