Physical Activity Research & Community Implementation
(PARCI) Laboratory at Virginia Tech
LIFT is an
Evidence-Based
Program that can help Older Adults:
Develop Relationships
Improve Functional Fitness
Improve Emotional Health
Full LIFT Class:
Beginner: Click on the links below to view the exercise clip tutorials
LIFT Exercises: Participants must complete the exercises below over the course of 16, 1-hour sessions before they can complete the LIFT+ Exercises. These exercises must be done in this exact order every time. Goal: Complete 2 sets of 10 within each hour of LIFT
Strength:
Exercise 1: -Wide-leg squat
Exercise 2: -Standing leg curl
Exercise 3: -Knee extension
Exercise 4: -Side hip raise
Exercise 5: -Biceps curls
Exercise 6: -Overhead press
Exercise 7: -Bent over fly
Exercise 8: -Toe Stand
Cool down:
Stretch 1: Tree Pose
Stretch 2: Seated figure Four
Stretch 3: Pyramid Pose
Stretch 4: Half Moon Pose
Stretch 5: Back Scratch Stretch
Intermediate/Advanced: Click on the links below to view the exercise clip tutorials
LIFT+ Exercises: Participants can complete the following exercises once they have successfully completed the Beginner LIFT© program. These exercises are for more physically advanced participants. Delivery agents can choose any 8 exercises to create a full LIFT©+ session
Legs
Chest
Triceps
Biceps
Shoulders/Back
Abs
Floor (Mat) exercises
-Leg lifts
