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Saturday, October 18, 2025

Senior Beginner Workout Plan

👇 Here is the accountability Pdf File, print this off: 

https://drive.google.com/file/d/1hMUYND1U9nyCKkV17-AKWZW7QNw3Sd1S/view?usp=sharing 


Disclaimer:
Your personal responsibility includes, but not limited to, before starting any new exercise program like this one, please check with your doctor or healthcare provider to make sure it’s safe for you. These workouts are designed for general fitness and may not be right for everyone. Listen to your body, move at your own pace, and stop immediately if you feel pain, dizziness, or discomfort. Always use your stability bar, especially when stepping on or off your mini trampoline. By participating, you agree to do so at your own risk and take responsibility for your health and safety.

🎬 The Video Plan (Video Youtube links here)

Four links (Levels 1-4):

🗓 4-Week Progressive Senior Beginner Rebounder Workout Plan

Week 1 – Level 1 (Get comfortable)

  • Session: Do the Level 1 video. Keep pace relaxed, bounce lightly, focus on form.
  • Follow-up: After the session, do 2-3 minutes of gentle stepping in place off the rebounder, stretches (calves, quads, hamstrings, hips).
  • Non-bounce days (if you are taking them): 1-2 days of gentle walking, light stretching/ mobility to keep active but recover.

Week 2 – Level 2 (Build confidence and stamina)

  • Session: Do the Level 2 video. Try to follow more of it than previous week
  • Duration: Try for full video or at least 75% of it.
  • Recovery: Same as above – stretch + light activity on off days. Non-bounce days (if you are taking them): 1-2 days of gentle walking, light stretching/ mobility to keep active but recover.

Week 3 – Level 3 (Challenge yourself)

  • Session: Level 3 video. This week work your way up to the entire workout.
  • Non-bounce days (if you are taking them): 1-2 days of gentle walking, light stretching/ mobility to keep active but recover.

 

Week 4 – Level 4 (Peak this cycle)

  • Session: Level 4 video. This is your highest intensity in this cycle. Focus on good form, controlled landing, and challenge but don’t overdo.
  • After session: Very good cool-down + stretching.
  • Then afterwards: Reflect — how do you feel? If all good, you can repeat Level 4 next week or start a new cycle or pick some favourite levels.
  • Non-bounce days (if you are taking them): 1-2 days of gentle walking, light stretching/ mobility to keep active but recover.

📌 Extra Tips to Make It Better

  • Keep a log: Record date, how you felt, which level you did, how long. Helps track progress. Printable Pdf file below.
  • Stay consistent: Even 3 sessions/week is great. Quality beats quantity.
  • Modify if needed: If any move feels too hard or unstable, bounce lightly, hold on, or slow it down.
  • Listen to your body: If you feel pain (joint, back), stop and maybe revert to previous level.
  • Hydrate, wear good shoes, ensure space is clear.
  • Celebrate small wins: “I bounced for 5 min without stopping”, “I felt more stable”, “I enjoyed it”.

__________________________________________________________________________________

Kate's Home Fitness Senior Beginner Rebounder 30-Day Workout Plan. Check off your daily workout and note how you feel after each session! 

Pdf file - Print off this page: 

Document

👇

 https://drive.google.com/file/d/1hMUYND1U9nyCKkV17-AKWZW7QNw3Sd1S/view?usp=sharing


Disclaimer:
Your personal responsibility includes but not limited to, before starting any new exercise program, like this one, please check with your doctor or healthcare provider to make sure it’s safe for you. These workouts are designed for general fitness and may not be right for everyone. Listen to your body, move at your own pace, and stop immediately if you feel pain, dizziness, or discomfort. By participating, you agree to do so at your own risk and take responsibility for your health and safety.

(Cut and paste if links wont open) 

Purchase Leaps and Rebounds here: #leapsandrebounds

https://www.leapsandrebounds.com/?ref=katehomefitness
*10% OFF Discount Code: KATHLEEN10*


Purchase Kensone Here: #Kensone

https://kensonetrampoline.com/?ref=KHF



Purchase BCAN here: #BCAN

*US product link:*

https://www.amazon.com/dp/B0BQWK492F?maas=maas_adg_F536BEFBEAFC81AB6CAADE55D041A4A5_afap_abs&ref_=aa_maas&tag=maas *CANADA product link:*

https://www.amazon.ca/dp/B0BQWK492F?maas=maas_adg_EBE0A653D44E1FDED26A0F554552E794_afap_abs&ref_=aa_maas&tag=maas



General Senior Fitness

#SeniorFitness #ActiveSeniors #SeniorHealth #FitnessOver50 #HealthyAging #AgelessFitness #StrongSeniors #GoldenYearsFitness #FitAtAnyAge #SeniorWellness

Workout Specific

#SeniorWorkout #LowImpactExercise #GentleFitness #HomeWorkoutForSeniors #ReboundingWorkout #MiniTrampolineExercise #SeniorStrengthTraining #FlexibilityForSeniors #BalanceTraining #MobilityForSeniors

Lifestyle & Motivation

#HealthyLifestyle #StayActive #AgingGracefully #HealthyHabits #MindBodyFitness #FitnessMotivationForSeniors #DailyMovement #ActiveLife #WellnessJourney #SelfCareForSeniors

Trending / Community Friendly

#SeniorFitnessCommunity #SeniorsWhoWorkout #AgelessMovement #FitSeniorLife #ActiveGoldenYears #HomeFitnessForSeniors #SilverStrength #ForeverFit #StrongAtAnyAge #SeniorFitnessTips


 


 

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Friday, October 17, 2025

Seniors Staying Active and Fit

 


https://www.youtube.com/@katehomefitness/featured

Get Moving, Keep Flowing: The Power of Exercise for Seniors

Kate's Home Fitness – Home Fitness Made Fun! 

Staying active isn’t just for the young — it’s a lifelong superpower. For seniors, keeping the body in “circulation mode” can make a world of difference for energy levels, heart health, joint mobility, and overall happiness. Think of your body like a river: the more it flows, the healthier and more vibrant everything becomes.

💪 Why Movement Matters

As we age, our circulation naturally slows down, and muscles can lose strength and flexibility. Regular movement — even light activity — helps:

  • 🩺 Boost circulation, supporting heart and brain health.

  • 🧠 Sharpen focus and mood, thanks to increased oxygen flow.

  • 🦴 Protect joints and bones, reducing the risk of falls or injury.

  • 😊 Enhance independence and confidence in everyday activities.

The best part? It doesn’t require intense gym sessions. Gentle, consistent movement adds up!

🏃‍♀️ Simple, Effective Ways to Stay Active

1. Light Strength Workouts

You don’t need heavy weights to make a difference. Light dumbbells or resistance bands build strength in arms, legs, and core, which helps with balance and daily activities.
Tip: Start with 10–15 minutes a few times per week and focus on form.


2. Rebounding Workouts

Bouncing on a mini trampoline is low-impact, joint-friendly, and surprisingly fun. Gentle rebounding improves lymphatic circulation, balance, and cardiovascular health. Even 5–10 minutes a day can make a big impact — and it’s easy to do at home!


3. Daily Walking

Never underestimate the power of a walk. A short stroll after breakfast or dinner improves circulation, digestion, and mood. Plus, it’s a great way to get some fresh air and clear your mind.


🌿 Keep It Fun & Sustainable

The secret is consistency, not perfection. Find movement that makes you smile. Put on your favorite music, walk with a friend, or follow along with a guided workout from the comfort of your living room. When fitness feels good, it becomes a habit — not a chore.

🥩 Fueling Your Body Right

Exercise is only part of the equation — what we put into our bodies matters just as much. A good source of protein helps support muscle repair and strength, which is especially important as we age. Lean meats, eggs, legumes, dairy, and plant-based options like quinoa and tofu are great choices to help keep your muscles strong and your energy levels stable. Equally important is staying hydrated — even mild dehydration can cause fatigue, dizziness, and joint discomfort. Aim to sip water throughout the day, especially before and after workouts, to keep your body in top circulation mode. 🌿💧



📚 Helpful Resources

✨ Remember: A little movement goes a long way.
Kate's Home Fitness encourages you to keep your body flowing and your energy glowing — one step, bounce, or curl at a time.

Kate's Home Fitness – Home Fitness Made Fun! 🏡💪🫀

#KatesHomeFitness #SeniorFitness #ActiveAging #HealthyLiving #ReboundingWorkout #SeniorHealth #Over50Fitness #StayActive #HealthyCirculation #LowImpactExercise #FitAtAnyAge #HealthyLifestyle #GoldenYears #MovementIsMedicine #WellnessForAll #WalkingForHealth #StrengthTraining #MiniTrampolineWorkout #FunFitness #HomeFitness




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Wednesday, September 10, 2025

🔥 30-Minute Rebounder Workout | Full Body Strength + Cardio on Mini Trampoline | Low Impact & Fun!

 


Join Kate from Kate’s Home Fitness for this 30-minute all-in-one rebounder workout that combines low-impact cardio, full-body strength training, core activation, and balance work—all on a mini trampoline (rebounder)! 💪💥

Perfect for beginners to intermediate levels, this workout is joint-friendly, requires only light hand weights (1–3 lbs), and includes modifications for all fitness levels. Whether you’re barefoot, in grip socks, or wearing trainers, you’ll torch calories, tone your muscles, and have FUN doing it!

✅ Improve cardiovascular endurance
✅ Build lean muscle
✅ Boost balance, coordination & lymphatic health
✅ Great for women 40+ or anyone seeking a safe, effective home workout

No fancy choreography—just real movement, real results. 💯

📌 All you need: rebounder, light hand weights, water, towel
🎯 Approx. steps: 2,950+

👉 Like, comment, and subscribe for more free mini trampoline workouts!
#RebounderWorkout #MiniTrampolineWorkout #LowImpactCardio #HomeWorkout #CardioAndStrength #KateHomeFitness #TrampolineFitness


🔥 Workout Overview

  • Length: ~32 minutes

  • Style: All-in-one — strength, cardio, core, balance

  • Equipment:

    • Mini trampoline (rebounder)

    • Light hand weights (1–3 lbs)

    • Grip socks (optional)

  • Optional Add-ons: Step, water bottle, towel

🧘‍♀️ Warm-Up (0:00–5:30)

Focus: Elevate heart rate, prepare joints, activate core

  • Health bounce: light bouncing to get warmed up

  • Step touch (side to side)

  • Marching in place

  • Arm raises (up and out)

  • Modified jumping jacks

  • Front kicks (with or without bounce)

  • Light upper-body activation (no weights yet)

💡 Core cues throughout: “Engage your core like you’re anticipating a punch to the gut.”

💪 Strength + Cardio Intervals (5:30–25:45)

Using Light Weights:

  1. Bicep Curls

  2. Side Steps + Bicep Curls

  3. Overhead Press (2-count)

  4. V Punches (punching diagonally)

  5. Butt Kickers + Punches

  6. Double In/Out Steps (step or jump)

  7. Upright Rows

  8. Skier Bunny Hops (side-to-side jump with arm motion)

  9. Knee Lifts + Opposite Arm Taps

  10. Hammer to Overhead Press (elbows glued to sides)

  11. Side Step Touch (no weights)

  12. Rapid March / Jog / High Knees burst (no weights)

  13. Jumping Jacks

  14. Front Kicks (Fast)

  15. Skiers (jump side-to-side with arms)

  16. Wide Box Jumps (top/back of trampoline)

  17. High Knees or March in Place

  18. Health Bounce + Arm Movements

  19. Front/Side Arm Lowers

  20. Toe Taps Back + Tricep Push Backs

🧠 Mental Focus: Coordination, reaction time, and balance on the unsteady surface. Great proprioception work.

💪 Strength Finisher (25:45–28:30)

With Weights:

  • Deadlift Row Combo (slide weights down the legs, upright row at top)

  • W-Curl Biceps (arms out wide, elbows glued)

  • Tricep Overhead Extensions (with one foot in kickstand)

  • Toe Taps + Shoulder Raises

  • Wide Squats + Squeeze Glutes at Top

🧘‍♀️ Cool Down & Stretch (28:30–End)

  • March in place (no bounce)

  • Deep breathing

  • Side-to-side step touch

  • Arm stretches (interlace hands, push forward)

  • Hamstring stretch (toe to ceiling)

  • Calf stretches (on or off the trampoline)

  • Lower back stretch

  • Balance holds:

    • Single-leg stance with airplane arms

  • Final Health Bounce (steady, low-impact rebound)

  • Sweat check and closing encouragement

📊 Workout Metrics

  • Estimated Steps: ~2,950

  • Option to reach 3,000 steps by doing a little more cooldown or repeating last cardio burst

💬 Closing Notes

  • Encourages working at your own pace

  • Options given for low-impact versions of most moves

  • Recommends watching your form in a mirror

  • Reaffirms that short workouts do count — every movement is a “fitness deposit”

✅ Key Takeaways

  • Excellent low-impact full-body workout on a rebounder

  • Combines strength, cardio, coordination, and balance

  • Beginner-friendly, with modifications for all levels

  • Kate emphasizes core engagement, safety, and personalization

  • Ends with community encouragement and a reminder to like, comment, and subscribe

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Wednesday, January 8, 2025

Join the 2025 Beginner Walking Challenge | Get Moving and Achieve Your Fitness Goals




Walking is a low-impact exercise that can be easily integrated into your daily life, making it an accessible and enjoyable way to improve your fitness and overall health. Plus, it can be done virtually anywhere, so there are no excuses! By starting with this beginner-friendly challenge, you will be on your way to reaping the many benefits of walking, including improved cardiovascular health, increased energy levels, and a brighter mood.


So, grab your walking shoes and join us in the 2025 Beginner Walking Challenge. Let's take the first step towards a healthier and happier you! 

Here is the playlist link:

https://www.youtube.com/playlist?list=PLtiowfmCZYnskROdXRZfu1yqnZRj1wbw8






I have hundreds of beginner and time friendly workouts, there is something for everyone.

Kate's Home Fitness Channel

Join today!

@katehomefitness #fitness #walking #challenge #2025 #workout #athome #homegym #over50
#seniors #wellness #kateshomefitness


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