Three-In-One Exercise for Over-60 Fitness


We all make these well-intended resolutions to exercise and yet to quote the 18th century Scottish poet Robert Burns:

“The best laid schemes o’ mice an’ men,



Gang aft agley, . . .”

Translation: Often go wrong.  Burns also wrote “Auld Lang Syne” to say goodbye to things past.  So out with the old and in with the new.


We want to move forward and begin 2015 with a simple exercise routine that we can do regularly at home, or in a gym.


Physical trainer Kevin May teaches a combination that you can do sitting or standing.

We demonstrate the standing version. But if you feel you need to take an easier route, sitting works. Remember the caution to check with your doctor before doing exercise, especially if you think you may have a medical problem.

Here’s Kevins’ advice:


by Kevin May


These days, we all are pressed for time. I love this three-in-one movement in the morning. You will only need about 10 minutes to complete this total workout, and you can do it in your own living room.

I came up with this combo when I was working a 9-to-5 job and had no time to go to the gym. These moves provide many benefits.

Primarily they improve muscle tone and strength in the major muscles of the body: the arms, shoulders, gluteals, core, and legs.

The movements increase circulation to your heart and throughout the whole body. You can get a light to moderate aerobic workout depending on the pace you keep while doing the moves.

You will need a pair of 2-pound dumbbells or a resistant cord with handles. You will need a chair if you are doing the modified version of this movement.

With the more advanced version the squat do the squat without the chair.

The sequence of movements is:

1. Stand in front of the chair or without a chair for the more advanced version. Make sure your alignment is correct. Your feet should be hip width apart. When bending your knees make sure you can see your toes when doing the squat or sitting in the chair.

3-1 Squat

2. Holding the dumbbells, one in each hand, palms and forearms facing forward. If you are using a resistant cord, secure the cord under both feet and hold the handles palms up.

As you sit in a chair or squat without a chair, flex your forearms onto your upper arms, completing a bicep curl.

3-1 Overhead

3.  When you stand up from the squat or chair, change the position of your arms to move into an overhead shoulder press.

Forearms will be facing your body and palms will face forward and out as you press your arms overhead.

Do not crunch or raise the top of your shoulders towards your ears when raising your arms overhead. This completes one repetition.

Then begin the movement again starting from step 1.


Start with 10 repetitions. You can work up to 3 sets of 10 repetitions. You can also increase your pace or speed, to get a more aerobic effect. This kind of movement is most beneficial to do one day on and next day off. Try to do it at least 3 times per week.

Good luck, keep moving a little every day and feel your body change.

Watch the videos! They can help you perfect your form.







Published by

Barbara Nevins Taylor

As the winner of 22 Emmy Awards and a slew of journalism honors and awards, I created to give you the straight story about complicated stuff. Tell us what you want to know and we'll get you the answers.