Designed by an Empower Fitness Training, personal trainer in Visalia to be safe, effective, and joint-friendly for adults 40+.

⭐ Who It’s For:

• Adults over 50 who want to improve strength and balance

• Busy professionals with limited time

• Parents juggling work, life, and health goals

• Anyone looking for personal training in Visalia that meets them where they are

🔁 Weekly Schedule (3 Days Per Week)

• Day 1 – Strength & Stability

• Day 2 – Low-Impact Conditioning & Core

• Day 3 – Full-Body Circuit

Each session is 30–40 minutes and can be done at home or with guidance from a personal trainer at Empower Fitness Training in Visalia.

💪 Day 1 – Strength & Stability

Warm-Up (5 minutes)

• March in Place – 1 min

• Arm Circles & Shoulder Rolls – 1 min

• Hip Openers – 1 min

• Wall Push-ups – 10 reps

• Bodyweight Squats – 10 reps

Main Workout (3 rounds):

• Chair Squats or Box Squats – 12 reps

• Resistance Band Rows – 12 reps

• Wall or Incline Push-ups – 10 reps

• Seated Knee Raises – 15 reps

• Farmer’s Carry (light dumbbells or grocery bags) – 30 seconds

Cool Down (Stretching):

• Hamstring Stretch, Chest Opener, Seated Twist

💓 Day 2 – Conditioning & Core

Warm-Up (5 minutes)

• Step Touches – 1 min

• Arm Swings – 1 min

• Standing Knee Lifts – 1 min

• March in Place – 2 min

Main Workout (Low Impact):

• Step-Ups or Toe Taps on Low Step – 1 min

• Standing Cross-Body Reaches – 45 sec

• Seated Bicycle Crunches – 15 reps each side

• Glute Bridges – 15 reps

• Bird Dogs – 10 per side

Repeat 2–3 rounds depending on fitness level

🔄 Day 3 – Full-Body Circuit (No Equipment)

Warm-Up (5 minutes)

• Gentle March or Walk – 2 min

• Shoulder Rolls – 1 min

• Dynamic Side Lunges – 2 min

Main Workout (Repeat 3x):

• Sit to Stand from Chair – 12 reps

• Wall Push-ups – 10 reps

• Standing Side Leg Lifts – 12 each side

• Seated Core Twist – 15 reps

• Heel Raises – 20 reps

• Cool Down:
  Gentle Stretching + Deep Breathing (5 minutes)

🗓️ Need Help Getting Started?

If you’re looking for personal training in Visalia that’s tailored to your goals, schedule, and body, our team specializes in senior fitness and training busy adults.

✅ Safe & effective programming
✅ Customized workouts
✅ Friendly, small-group training environment

👉 Learn more about our programs
🎯 Schedule your free consultation today