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Silver Fitness No. 1

Tucked V-sits x 15 seconds

Silver Fitness No. 2

Back leg lifts x 10 seconds

Silver Fitness No. 3

Pull-ups x 10 seconds

Silver Fitness No. 4

Leg holds to the side at 45º x 6 each leg

Silver Fitness No. 7

Elbow lifts x 10 seconds

Silver Fitness No. 5

Squat jumps x 20 seconds

Silver Fitness No. 9

Burpees (squat in and jump up) x 15 seconds

Silver Fitness No. 6

Rocking on both sides x 10 seconds each

Silver Fitness No. 8

Piked headstand and push arms straight x 15 seconds

Silver Fitness No. 10

Tension hold on the elbows and knees, one leg raised at a time x 10 seconds

Silver Fitness No. 11

8 shuttle runs with sit-ups or press-ups at each end

Silver Fitness No. 12

Skip x 60 seconds combining 3 skipping actions

Silver Fitness No. 13

Pulse raising circuit - running between 4 strength and power exercises

Silver Fitness No. 14

Stand in straddle, with hip extension and trunk stretch

Silver Fitness No. 15

Shoulder flexion in a lying position

Silver Fitness No. 16

Pike fold or splits with the dominant front leg plus splits to 90º or greater with the non-dominant leg

Silver Fitness No. 17

Hold a stick, elastic strap or rolled up towel and show extension

Silver Fitness No. 18

Bridge with one foot lifted off the floor

Silver Fitness No. 19

Crouch position with stretched feet

Silver Fitness No. 20

2 consecutive jump full turns, one in each direction

Silver Fitness No. 21

Forward roll into immediate half turn jump

Silver Fitness No. 22

Throw a ball up, full spin or jump (ball bounces) and catch

Silver Fitness No. 23

Throwing a ball overhead backwards to a partner or target

Silver Fitness No. 24

From front support, kick through to sit

Silver Fitness No. 25

Single leg squats from a roll