Free Online Fitness Session

for older adults

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 we work both sides at the same time we tend to subconsciously favour one side of the body. Usually, this is the stronger side. The strength balance across the body consequently always remains uneven. Today we attempt to address this as you’ll be paying equal attention to both sides. Over time, this will allow the weaker side to catch up with the stronger side.

We’ll also be performing an array of cardio movements after every round of our strength work. Doing this ensures your heart rate stays high and your cardiovascular fitness is maintained.

After the hard work is done, you’ll be rewarded with a stretch to cool down.

We’d love to have your comments on this strength and cardio workout. Don’t forget to subscribe to the Fit For Good YouTube Channel! Please do consider donating to Fit For Good to help us continue to provide FREE sessions.

What is Fit For Good?

Research supports the fact that regular exercise is vital to good health and helps control the ageing process. Fit For Good sessions are specifically designed to help men and women over 60 take more control over how they age, and enjoy becoming more mobile, stable and socially active.

Although we all 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. During each workout, you gain strength, balance, flexibility and stamina. You work at your own pace and your own ability – although it’s always good to push yourself just slightly to gain maximum benefit.


  1. Audrey on March 12, 2021 at 10:24 am

    Thank you Jordan different order of exercises. Thank you

  2. Audrey on March 23, 2021 at 10:33 am

    Did again thank you

  3. Audrey on March 30, 2021 at 9:41 am

    I did again thank you Jordan

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.