Senior & Chair Workouts

Kettlebell Boomer
Andrea Du Cane
Year Released: 2011

NOTE: I received a free copy of this DVD to review for the web site metapsychologyonline.net.

Kettlebell Boomer is a DVD designed to bring the power of kettlebell training to users of any age group. Although marked specifically to older adults—the athletes featured range in age from 58 to 65, and there are various references to staying fit during the senior years—the workouts on this DVD are appropriate for all ages and all levels of fitness.

The DVD is instructed by Andrea Du Cane, Master RKC. (Note: RKC, or Russian Kettlebell Certified, is the premier kettlebell certification program offered by Pavel Tsatsouline, who is generally given credit for bringing kettlebells to the US from Russia.) Du Cane has an Introduction which loads immediately upon insertion of the DVD. In this 5.5-minute segment, she discusses how to use the DVD, including reviewing important safety issues and explaining how kettlebells can assist with the loss of mobility/balance that occurs as part of aging. The Introduction leads directly into the Main Menu, which appears as follows:

Before You Begin
Exercise Instruction
Workouts
Athlete Interviews
Special Thanks and Credits
Resources
Replay Introduction

“Before You Begin” (3.5 minutes) covers several additional important tips, such as choosing the correct size kettlebell and deciding on footwear. In addition, there is a brief “self-screening” in which Du Cane shows her four athletes how to test for both shoulder and hip mobility; this assists them with performing the exercises which appear later in the DVD.

“Exercise Instruction” brings up the following submenu (I’ve included approximate times):
*Prep Drills (9 minutes)
*Deadlift (3.5 minutes)
*Kettlebell Carries (4 minutes)
*Presses (2 minutes)
*Squats (3 minutes)
*Russian Twists (2.5 minutes)
*Planks (2.5 minutes)
*Swings (8 minutes)

For the Prep Drills, Du Cane covers neutral spine, hip hinge, picking up and putting down the kettlebell, staying loose, and breathing. She breaks down all of the exercises in detail, spending an even greater amount of time on the kettlebell swings, a foundational part of kettlebell training.

“Workouts” also opens a submenu offering options for Strength, Cardio, Getup, and Balance Workouts. I have described each of these in greater detail below.

STRENGTH WORKOUT
The 45-minute Strength Workout consists of a 10.5-minute joint mobility warm-up, a 6-5 minute cool-down stretch (note: the warm-up/cool-down are the same for the Strength and Cardio Workouts), and six strength-training rounds. During each round, Du Cane coaches 30 minute intervals with rest periods in-between (about 2 minutes total); the four athletes display various modifications. The rounds are as follows:
*Round 1=Deadlift and Plank
*Round 2=Suitcase Deadlift and Kettlebell Carry (Farmer’s Walks)
*Round 3=Presses
*Round 4=Squats
*Round 5=Single Leg Deadlift with Kettlebell Carry (overhead option)
*Round 6=Russian Twists

CARDIO WORKOUT
As noted above, the 46.5-minute Cardio Workout includes the same joint mobility warm-up and cool-down stretch featured in the Strength Workout. Again, the workout is performed in rounds, this time with eight total rounds and with a strong emphasis on kettlebell swings (the athletes vary in performing two-handed swings, one-armed swings, and hand-to-hand swings). The rounds for the Cardio Workout are as follows:
*Round 1=Deadlifts
*Round 2=Swings (follows a pyramid pattern of 15-20-30 seconds, 30-20-15 seconds)
*Round 3=Kettlebell Carry (overhead option)
*Round 4=Swings (same pyramid pattern)
*Round 5=Squats
*Round 6=Swings (same pyramid pattern)
*Round 7=Russian Twists
*Round 8=Squats

SPECIAL GETUP SECTION
In this 11.5 minute segment, Du Cane thoroughly and completely breaks down the Turkish Getup move. She provides extremely detailed instruction, beginning by performing the move without the kettlebell and then progressing to placing a shoe over the hand. The short Getup Workout is 3 minutes long.

SPECIAL BALANCE SECTION
In this brief (2 minutes) segment, Du Cane has her athletes practice balancing on one leg, both with and without a kettlebell for increased challenge.

Finally, the DVD offers a number of extras, such as short interviews (about 4 minutes average) with the four incredible athletes featured and links to helpful web sites (under “Resources”).

Given that I am in my early 40s, I am a bit younger than the intended “Boomer” audience for this DVD. Also, I am an intermediate-to-advanced exerciser, although I am still fairly new to kettlebells (have been using them for about 3 months now). Despite these factors, when I followed along with Richard—who generally showed the intermediate-to-advanced level modifications, sometimes even using two kettlebells—I was definitely challenged by the workouts on this DVD. On the other hand, given both Du Cane’s excellent instruction and the useful modifications shown by the athlete models, I think that Kettlebell Boomer would be completely appropriate for someone brand-new to kettlebells, young or old. Du Cane has certainly created a program that is particularly well-suited to older adults, but I would not hesitate to recommend it to anyone, regardless of age.

Instructor Comments:
I think that anyone who checked out Andrea's previous DVD, Kettlebell Goddess, and found her to be too cold and unsmiling will find her to be much more warm and personable in this video. She comes across as a friendly coach, frequently interacting with her athletes and joking that she is going to make them give her push-ups if they do not use correct form. Also, unlike Kettlebell Goddess, Kettlebell Boomer does include background music during the workouts.

Beth C (aka toaster)

12/12/2011

Classical Stretch Aging Backwards
Miranda Esmonde-White
Year Released: 2015

It appears that this DVD set was released (I think original for PBS supporters only) under two names. The one I borrowed from the library has the exact same cover photo and the exact same workouts, but the title on the DVD case reads "Aging Backwards" rather than Age Reversing Workouts (as pictured on Amazon). This set is part of the Classical Stretch series developed by Miranda Esmonde-White, who instructs all five routines live here. Miranda (who states that she is 65 during one of the workouts) focuses on dynamic stretches for the entire body as a means to prevent pain, foster health, and minimize the effects of aging.

There are five total routines on in this set, four 30-minute workouts on Disc 1 and one full hour workout on Disc 2. I have described each of these in turn below. (NOTE: All of the workouts are performed outdoors; for all 4 shorter routines, Miranda is poolside, in a park setting.)

*30-MIN POSTURE WORKOUT*
Miranda spends about four minutes at the start of this workout explaining how stretching can help with posture, including reversing the effects of a curved spine due to aging. She emphasizes that there will be an emphasis on stretching the pectoral (chest) muscles as well as the back. She starts with work for the feet and moves gentle through addressing all the major joints of the body. She moves into spinal work (familiar from her other workouts) and then a series of gentle kicks for the legs. A brief series of arms work flows into windmills to twist the spine. Miranda finishes the standing work with psoas, quad, and hip stretches. The last 10 minutes of this routine consists of floor stretching. Miranda moves through the "baby" stretch, a thorough series of hip stretches, and a few seated stretches to finish.

*30-MIN PAIN RELIEF*
This is probably the gentlest workout in the set, with many of the moves similar to the other routines. Miranda states that mobility is the key to preventing pain, and she again begins with feet work. The gentle warm-up continues with easy moves for the knees, hips, and shoulders. This is followed by a series of flowing stretches combined with breath. In the next series, Miranda introduces work to address frozen shoulder, including big shoulder rotations with both bent and straight arms. She performs stretches for the fingers/wrists followed by some additional moves for the hips, knees, and shins. Miranda finishes the standing section with stretches for the feet and calves. She then uses a chair for a final ten minutes of barre work. This includes one-legged hip, psoas, hamstring, and IT band stretches, and then she concludes with back stretches.

*30 MIN WEIGHT LOSS WORKOUT (spelled "Weigth Loss" on the DVD menu!)*
Here Miranda maintains that moving the mitochondria within the cells is what will produce weight loss. She again starts slowly, but the moves become more intense over the course of the routine. There is a particular emphasis on stretching the side body/ribs. Miranda also includes quite a big of lower body work in this routine, including two separate segments of kicks and plies. This all-standing routine includes some arms work as well as a final standing stretch.

*30 MIN BODY SHAPE WORKOUT*
At the start of this workout, Miranda states that it is important to strengthen muscles so that they become "long and lean" rather than "bulky." This is another full body routine, with the stretches again emphasizing the pectorals and the ribs. The lengthy plie series includes contract/release, heel raises, and arms movements. Miranda also performs side-to-side lunges plus the most intense arms work for the shorter routines. She finishes the standing workout stretching the calves and then moves to the floor for the last ten minutes. Miranda begins the floorwork in a side-lying position, moving through side leg lifts and some oblique work. She concludes seated to stretch the hips, spine, and IT band.

*60 MIN FULL BODY CARDIO WORKOUT*
This routine is definitely not "cardio" in the true sense of the word, but it is intense enough to increase the heart rate at times. Miranda starts again with stretches for the feet and calves, moving on to stretching the fingers and completing a short arms work section. She repeats the "alphabet" strengthening series for the legs THREE times: first, the entire alphabet with the foot pointed; second, foot flexed for A-G; and finally, repeating the flexed foot for A-D. She then continues to work the legs with a series of full-body plies. The last 20 minutes consists of barre work with a chair. Miranda does an additional set of work for the feet and ankles and then moves on to karate kicks from all angles (front, side, back). She perform a luxuriously long series of hip stretches, also getting in the hamstrings and quads. Miranda concludes this routine with some brief stretches for the back and the neck.

This set offers five routines appropriate for all ages and levels of fitness, and I would definitely recommend it as a means to keep a healthy, flexible, and mobile body.

Instructor Comments:
Miranda has a likable personality that is very laid-back and a bit goofy, too. I can't say that I agree with everything she says, but she does share plenty of interesting anecdotes regarding her personal experience of working with clients. Also, she is NOT the best cuer, something I seemed to notice even more than usual with these routines--she is prone to switching moves without warning, counting oddly, and performing uneven repetitions on each side.

Beth C (aka toaster)

05/28/2018

Sit Down and Tone Up
Jodi Stolove
Year Released: 1996

This is part of the "Chair Dancing" series, and I bought it on impulse when I bought the Chair Dancing aerobics tape. I'm glad I did, because this video is an excellent upper-body video for people in the beginner or beginner/intermediate range. Thigh and abdominal exercises are also included, but the emphasis is on the upper body. The video "class" is made up of people at different exercise levels; some use dumbbells, others don't. Classical guitar music makes a nice, no-pressure background. All exercises are done in an armless straight-back chair. The video begins with leg work, then quickly moves to the heart of the program -- upper body. You'll do nine different exercises, with two to three sets of eight repetitions. You'll work your biceps, triceps, shoulders, chest and upper back. I especially like the upper back work, because that's an area that succumbs to stress when you work at a desk, and it's a place where osteoporosis can develop if you don't do resistance exercises and consume enough calcium. After the upper body work, you do ab crunches, pelvic tilts for the lower abs, combination upper and lower ab crunches, and finally work your obliques. (I never knew you could do ab work in a chair!) Finally, the stretch segment is wonderfully relaxing. The entire workout only takes 20 minutes. Since the concentration is on the upper body, I have been alternating this video with a floor work video for my butt, hamstrings and inner and outer thighs. I'm a longtime exerciser and bought the Chair Dancing video set because I had foot surgery. I recommend this video for anyone who can't do a regular standing workout because of being overweight, disabled or injured, or for any beginner or intermediate exerciser who wants a relatively quick toning workout.

Instructor Comments:
Jodi is a nice, non-threatening instructor. Her form doing the exercises is excellent, and she seems genuinely concerned about her viewers' well-being, by providing periodic relax-and-stretch intervals. She has a cheerful attitude, and I think she's great for beginners or people who are unable -- for whatever reason -- to exercise standing up.

Lilly

10/18/1998

Chair Dancing: Simply Stretch
Jodi Stolove
Year Released: 2011

Full disclosure: I received a free review copy of this workout.

I have gotten away from stretching as much as I should and I wanted to try this stretch to see if it is one I will use. The answer is a definite yes, at least, partially. The DVD is comprised of two sections:

A CHAIR BASED STRETCH

This stretch lasts about 20 minutes and is done in voice over. The set is basically two sets of risers, one in front and one raise and behind, with people sitting in chairs on each level. Jodi Stolove, the instructor, is in the middle of the front row of exercisers. The group includes people of different ages with different body shapes; it's a diverse group with a number of older people in it. The stretches start at the top of the body and, in general, work their way down. The voice over is pretty well cued to the movements on the screen and I had no problem following it. A couple of times, I did go, "Huh? Oh!" as I contined to watch the screen. Because I was in the chair, I had no problem with any of the moves, getting into position or holding the stretch. To me, the stretch seemed flowing and positions were not held for long periods. Instead, muscles were stretched multiple times at various angles. It was a flowing session. At the end, my whole body felt gently stretched out and good.

GUIDED MEDITATION

The same group of people go through this guided meditation. They are in a variety of poses, from sitting on their chairs, resting their head against the back of the chair to laying on the floor. You are encouraged to be in whatever position is comfortable to you. The meditation is also done in voice over and is in basic English - rather than what I would call "meditation-ese". People are encouraged to breathe deeply and let go many times. They are told to form words in their mind; words like "calm", "warm", "free", etc. While the meditation is going on, the people in the group are shown some and other times there are graphics and/or pictures on the screen the enhance the meditation - if you had your eyes open to see the screen. It is very calming and relaxing and lasts about 15 minutes.


For those who are into yoga and stretching big time, this DVD is probably less intense than what they are looking for. For people who want something gentler and/or who don't like getting on the floor, this DVD is a good option. I liked the stretch portion especially and look forward to doing it in the future.

Instructor Comments:
Jodi Stolove is a specialist in exercise workouts in the chair and it shows in this workout. She is calm and leads the session precisely. Her voice over is calm and well matched to the movements.

Laura S.

11/28/2011

Chair Dancing Around The World
Jodi Stolove
Year Released: 1996

Anyone who can sit up in a chair can do this video. I'm an intermediate-level exerciser who dabbles with beginner and advanced videos sometimes. I bought this video because I had foot surgery, and didn't want to spend six weeks without an aerobic workout. My fellow exercisers were age 5-95, normal weight to 100-pounds overweight, male and female. The video shows three levels to work out in. At first I had trouble getting in my aerobic zone, but lately, with large arm and leg movements, I've been getting 20 minutes in my "zone." The tape has frequent pulse checks, before, during and after exercise. The tape begins with a warmup and toning section. Then we have aerobics, followed by the "Carribean Calypso Cooldown" and "Tai Chair Stretch" -- my favorite parts (also my favorite music. The video's music ranges from the William Tell Overture to Spanish guitar music. The instructor and group use paper plates as props. I found those unnecessary. I tried the workout with wrist weights, but my shoulders ached, and it didn't improve my aerobic performance. I highly recommend this for people with foot or leg injuries -- possibly arm injuries if you use only one arm. For someone with a back injury, I would recommend asking your doctor. This video would be great for someone 100+ overweight, because I'm sure a stand-up video or walking program would be difficult. The chair-dancing burns calories, increases flexibility, and tones muscles. New moms (or pregnant ones) with small children could exercise together.

Beware advanced exercisers: The music and routines are not what you're used to. But if you're getting over an injury, it's better than sitting on the couch eating chips.

Instructor Comments:
Jodi's teaching style is enthusiastic, upbeat and fun. She seems genuinely thrilled to be working out to polka music, country-western music, and "Tai-Chair." She's nonjudgmental about teaching a range of ages and fitness levels. Her cuing is perfect. I can close my eyes and work out with her (perhaps blind exercisers would find this helpful).

Lilly

10/16/1998

Chair Dancing
Jodi Stolove
Year Released: 1991

(I borrowed this from the library)

If you like Barney, you'll love this tape. The brightly-colored set and outfits, kiddie-show music and perky hostess all remind me of an old "Romper Room" show. This is the first video I've seen with kids participating. Jodi, whose body obviously didn't come from kicking around in a chair, begins by discussing the benefits of fitness, takes a resting heart-rate check, then leads an approximately 20-minute workout where everyone is seated in an armless, dining-room-type chair. The routines, mostly pantomimes ("pretend you're an airplane...now you're leading a band") use both arms and legs, as well as two paper plates for various fanning motions. Jodi emphasizes safety; there are two more heart-rate checks within the workout, and a final one at the very end to insure you're back to your resting rate. There are a few count-alongs and sing-alongs, but Jodi doesn't always count down or give advance warning when another move is coming, so it might take several viewings to learn the routine. Also, the combined arm and leg patterns will put your coordination to the test. Two exercisers - one very pregnant - show a modified version using much less leg movement. "Chair Dancing" might benefit disabled, elderly, obese or pregnant persons, and parents and young kids might enjoy doing the workout together, but it's a little too sugar-coated for most grownups' taste. Grade: B

Sue B

11/30/-0001

Absolute Beginners Cardio & Strength for Seniors
Angie Miller
Year Released: 2012

Full disclosure: I received a free review copy of this workout.

I recently found Angie Miller's Crave Results and really, really liked it. I decided that I would seriously look at an Angie Miller workout that has no floor work (which elminates her Bedroom Body workout). Then, this DVD popped up on Collage's list of workouts coming soon. I figured it would probably be too easy for me, but I was interested to see how she handles a workout for seniors. So many workouts for senior equate being older in age with being feeble and that's just not the case these days.

This DVD is comprised of a warm up and a cool down with a cardio workout and then a strength workout in between. You can do the whole DVD as a longer workout or split up the segments. Before the workout begins, Angie asks the background exercises to introduce themselves and include their age:

Marilyn - She is in her 70s and is the official modifier throughout the workout. Most of her modifications are simply moves that are less intense in nature. For example, she walks forward and doesn't lift her knee like the rest of them do.

Judy - She is in her 60s and she's the mover and groover of the group. Angie points out that she does some of the moves in a dancey way.

George - He is in his 70s and he does the one high-impact move (Going from a squat to standing with your hands overhead, he gets some air under his feet.


There is a warm up, basically made up of walking type moves - side steps, walking forward and back, etc. The main part of the cardio workout is a pleasant walking workout. She takes the moves from the warm up and includes them in the first two blocks of choreography. Then, there is a third block of choreography that has totally new moves (still very simple, walking moves). The fourth block is a combination of all the segments, taking it from the top with a compressed (i.e., shorter) version of each block. Throughout this section, George is the most intense, Judy is the danciest, Marilyn is the least intense, and Angie talks the whole time giving form pointers and talking about health type information. I was surprised by how much I enjoyed this walking workout. There's nothing new in it, but I thought the moves were put together in a fresh way.

Then, the strength segment starts. You need a chair and a pair of light dumbbells. The lower body moves are all done with no weight. The exercises include simple moves like standing up and sitting down in the chair and leg lifts to the back and side. The upper body moves are pretty standard: bicep curls, rows, etc. George and Angie use 5-pound weights, Judy uses 3 pounders, and Marilyn holds 2 pounds in each hand.

The set looks like part of a gym and/or loft. It is bright and sunny with the big windows at the back of the set. I really liked the background exercisers in this DVD. They added more personality than usual, although it was Angie's interaction with them that made this a reality. The music wasn't memorable, literally. I can remember nothing about it. Angie was good in this workout. She did get a bit repetetive, but she was also encouraging and motivating without being condescending (as some instructors have been in other workouts for seniors).

I have seen a number of posts over the years asking what workouts would be good for an older person and/or someone who has been VERY sedentary. This DVD would certainly qualify in a big way. The moves are simple. Options are given so that someone could work into it. If someone wanted to make it harder, in the cardio section, they could:

> just make the moves bigger
> add light weights
> add in some impact

They could do all the modifications you can do in a Leslie Sansone workout. In the strength section, they could use a loop around their ankles or ankle weights or just use heavier dumbbells.

There's no getting around it. This is an EASY WORKOUT, but it's supposed to be. For those that need an easier workout, it's a really good option

Instructor Comments:
She is specific and encouraging in this workout.

Laura S.

10/14/2012