Cottage Workouts

As the summer starts to wind down many of our Vintage Fitness clients are spending some time at their cottages.  This is a workout that you can do with just a paddle, muskoka chair and a tree.

Tree workout

Warm-up with a 5 min hill walk at your cottage to get the muscles and joints warm before starting this exercise program.

Tree workout

Warm-up with a 5 min hill walk at your cottage to get the muscles and joints warm before starting this exercise program.

Rock Dips

Rock Dips

Tips:

  • Keep your shoulder down
  • Elbows should bend behind you and not flair out to the side during this exercise
  • You should feel the work in the backs of your arms

Video:


Tree squat hold

Tree squat hold

Tips:

  • Make sure that you stand far enough away from the tree that your knees make a 90 degree angle
  • Hold for 20-30 seconds and do 2-3 sets

Video:


Tree push up

Tree push up

Tips:

  • To make It harder stand farther away from the tree
  • If you hands are wider you will feel it more in the chest and narrower you will feel it more in the backs of your arms
  • Keep your core braced to protect your lower back

Video:


The Muskoka chair workout

Muskoka chair squat with a paddle

Muskoka chair squat with a paddle

Tips:

  • If your knees hurt going down to the chair do a partial squat
  • Keep your back tall and shoulder down
  • Do 15 reps

Video:


Muskoka chair mountain climbers

Muskoka chair mountain climbers

Tips

  • To make this exercise easier start with your feet closer to the chair or slow down the movement
  • This is a great way to warm the body up
  • Keep the core braced to protect the lower back
  • Do 20 reps (10 on each leg)

Video:


Muskoka push ups

Muskoka push ups

Tips:

  • The farther you stand away from the chair the more difficult the exercise will be
  • Keep your shoulders relaxed and brace the core to protect your lower back
  • Do 8-10 reps

Video:


Paddle rows

Paddle rows

Tips:

  • Sit at the front of the chair so that the paddle doesn’t hit into the chair
  • Squeeze your shoulder blades together at the end of the row and hold for a few seconds
  • Do 15 reps

Video:


Seated row with paddle

Seated row with paddle

Tips:

  • Sit at the front of the chair so that the paddle doesn’t hit into the chair
  • Squeeze your shoulder blades together at the end of the row and hold for a few seconds
  • Do 15 reps

Video:


Stairs and Floor

If you are on your dock doing the bird/dog and plank exercises slide a lifejacket under your knees and elbows.

Step ups

Step ups

Tips:

  • Hold the hand rails for extra stability during this exercise
  • If you are doing this exercise as a warm-up start slow and do it for 2-4 minutes

Video:


Plank from knees

Plank from knees

Tips:

  • Keep the core braced to protect the back
  • If you are on a dock slide a lifejacket underneath your knees and elbows
  • Hold for 20-30 seconds

Video:


Bird/dog

Bird/dog

Tips:

  • Keep the core braced to protect the back
  • If you are on a dock slide a lifejacket underneath your knees
  • Do 8 on either side

Video:



If you need motivation to strength train to improve your balance, posture and lose those CoVid pounds why not try a free virtual training session with a senior's fitness expert?  
Book a call to learn more:

Book a free virtual consultation


Good Luck!

Erin

Vintage Fitness

Vintage Fitness is an in-home personal training company in Toronto, Canada. We specialize in energizing the lives of people over 50 with exercise. 

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