"Personal Trainer" needs your help

[PariahCarey]

So my gig at the metrosxl gym i work at got me a gig training people in a condo 4 at a time in a 45 minute time span. I have a bit of a game plan in my head how i'm going to pull this off but i'd like to hear some feedback on a few points; There condo gym has dumbbells going up to 35lbs, a Vector universal machine from like 1982 that has a leg press, cable pulldwon thing, knee decapitator, pec dec (it hurt to say that), a chin/pull-up bar, a bench with no arms, and some various aerobic monstrosities that take up lots of space like some industrial step machines. The gym is very small too.

1) What are some good posterior chain/Leg movements for the 55+ crowd? (No MILF's hear damnit) Think i should do bodyweight/remedial bodyweight stuff for these people and unilateral weight stuff for the lowerbody. I mean i'm not to having some senior citized do a dumbbell hang clean...i don't know...

2) Any suggestions on how to handle a circuit like this?

My basic plan is to
1-do 10 minutes of active stretching/prehab shit as a group
2-put 2-3 people on aerobic machines then supervise 1-2 people doing a movement and rotate every 5 minutes...

Thoughts, comments, jokes, sacrasms?

 

[Duncon76]

Do Band Work

 

[woogie12]

Deads

 

[Envy]

Save the highways, kill the elderly.

 

[nopardaid]

Deads

+1 Uh, huh.

 

[Bamaispriceless]

So my gig at the metrosxl gym i work at got me a gig training people in a condo 4 at a time in a 45 minute time span. I have a bit of a game plan in my head how i'm going to pull this off but i'd like to hear some feedback on a few points; There condo gym has dumbbells going up to 35lbs, a Vector universal machine from like 1982 that has a leg press, cable pulldwon thing, knee decapitator, pec dec (it hurt to say that), a chin/pull-up bar, a bench with no arms, and some various aerobic monstrosities that take up lots of space like some industrial step machines. The gym is very small too.

1) What are some good posterior chain/Leg movements for the 55+ crowd? (No MILF's hear damnit) Think i should do bodyweight/remedial bodyweight stuff for these people and unilateral weight stuff for the lowerbody. I mean i'm not to having some senior citized do a dumbbell hang clean...i don't know...

2) Any suggestions on how to handle a circuit like this?

My basic plan is to
1-do 10 minutes of active stretching/prehab shit as a group
2-put 2-3 people on aerobic machines then supervise 1-2 people doing a movement and rotate every 5 minutes...

Thoughts, comments, jokes, sacrasms?

What are their goals? Most senior citizens could use more muscular endurance for day to day activities (not saying 55 is a senior citizen at all, obviously)...they aren't going to be competing in strongman comps or any sports, they are going to have to be able to go to run errands for a few hours, then run around the house with grandkids, etc etc.

If it were me, I'd do something like:

workout 1:
5 minute cardio
Pushups x 20
Situps x 35
Pullups x 1-3 (if able, if not, then use the lat pulldown machine or do negatives)
5 minutes cardio (different machine)
Continue for several rounds

Workout 2: Finish as fast as possible -

10-50 pullups (or 10-100 lat pulldowns at certain weight)
100 pushups
100 situps
50-100 squats
1 mile on treadmill

That seems to be the easiest way for senior citizens to get fit, but I'm no expert whatsoever

 

[PariahCarey]

What are their goals? Most senior citizens could use more muscular endurance for day to day activities (not saying 55 is a senior citizen at all, obviously)...they aren't going to be competing in strongman comps or any sports, they are going to have to be able to go to run errands for a few hours, then run around the house with grandkids, etc etc.

If it were me, I'd do something like:

workout 1:
5 minute cardio
Pushups x 20
Situps x 35
Pullups x 1-3 (if able, if not, then use the lat pulldown machine or do negatives)
5 minutes cardio (different machine)
Continue for several rounds

Workout 2: Finish as fast as possible -

10-50 pullups (or 10-100 lat pulldowns at certain weight)
100 pushups
100 situps
50-100 squats
1 mile on treadmill

That seems to be the easiest way for senior citizens to get fit, but I'm no expert whatsoever

I'm not so sure if these people can even do 1 push-up...but you gave me some ideas to kick around...thanx for the band suggestion D76...

 

[KeyserSoze]

I really think dumbell hang clean and press would be good for them...

For lifts I say...
double dumbell hang clean and press
pushups
Dumbell squats and/or BW/dumbell pistols (depending on ability)

If they are really old and weak, maybe holding DB's across chest and do Good mornings or DB SLDL

Although the DB's are pretty light, with high rep stuff (I'd have them do 15-20 reps per set) they should be good enough.

Have them circuit through with a good amount of cardio so you can watch 1 or 2 at a time.
At the end have them do some sort of Tabata exercise, whether it is pushups, burpees if they aren't too old, or something else...

 

[KeyserSoze]

If they suxor at push-ups they can do it from their knees. If they can't do that then just shoot them.

 

[woogie12]

Lunges would be a pretty good idea. BW squats too.

 

[PariahCarey]

If they suxor at push-ups they can do it from their knees. If they can't do that then just shoot them.

lol

 

[PariahCarey]

Lunges would be a pretty good idea. BW squats too.

BW squats yes...for lunges to not be high impact you need decent knee/hip mobility and balance so i don't know.

 

[DEVILsSON]

ahahahahaha....if you really believe hang cleans is an exercise you'll get them to do you're in for a surprise.....

Focus on bodyweight exercises....yes squats, deads, lunges, standing db ohp, push ups, band pulldowns, etc.

Please keep in mind who you're training. These are not MMAers .....they are not 20-30....they are women?........they are over 50......very unathletic(most likely with no previous sports background for majority)....suggestions above could seriously injure them if anything....

Start slow with everything. Some people wont be able to do bodyweight exercises.....things which u may be doing for warm ups or light conditioning may be ME for them.

Light bodyweight static exercises could be of great help.

 

[PariahCarey]

ahahahahaha....if you really believe hang cleans is an exercise you'll get them to do you're in for a surprise.....

Focus on bodyweight exercises....yes squats, deads, lunges, standing db ohp, push ups, band pulldowns, etc.

Please keep in mind who you're training. These are not MMAers .....they are not 20-30....they are women?........they are over 50......very unathletic(most likely with no previous sports background for majority)....suggestions above could seriously injure them if anything....

Start slow with everything. Some people wont be able to do bodyweight exercises.....things which u may be doing for warm ups or light conditioning may be ME for them.

Light bodyweight static exercises could be of great help.

thank you

 

[LonelyBull]

instead of training them in that cramped workout room, why not just take them out for a walk? old people love to walk.

 

[PariahCarey]

Yea i could turn feeding the birds into a gpp mobility drill...

 

[nopardaid]

instead of training them in that cramped workout room, why not just take them out for a walk? old people love to walk.

That sounds like the best idea.

 

[DEVILsSON]

maybe some light complexes?

make sure to show them proper form of exercises you do and watch them carefully so that they actually do it.

Make sure to have a balance in their workouts.

good luck

 

[Balefire]

I'm not so sure if these people can even do 1 push-up...but you gave me some ideas to kick around...thanx for the band suggestion D76...

Well, you could work towards pushups with dumbbell bench presses something.

Have them do negatives or cable pulldowns to work towards being able to do a pull-up.

The idea being that they are working towards being able to do a circuit of pushups/pullups/squats/situps like some other people have mentioned, but may be too much right off the bat.

Or you could bring in a baby sandbag, a tire, a light sledgehammer, a small sled, etc. And have them to a bunch of light GPP type stuff assuming that it isn't too high impact (which it may be, as I don't really know what I'm talking about). Of course, that'd be a lot of extra work on your part, so you may not want to do that.

 

[PariahCarey]

So I'm thinking;

-10 minute active stretching,pre-hab shit
then rotate the following exercises into the complex
-leg press
-sissy squats
-bodyweight or 1lbs swings
- some simple core shit
-dumbbell bench or ohp
-one arm rows
-arm bullshit

Tahnks for the feedback so far guys...these people are paying me $20 ea to work in a group of 4...thats $80 twice a week...and if the condo can put together a few more groups I'm in business dealing fitness off the books on the streets...(ok in the condo)...by the way my fake certification got me past the condo board easy...I even made up the sanctioning body I put on it calling it the Strength & Power Forum Association of America (SPFAA-{very high standards})...