In the first video I teach you how to perform a basic, full-body workout at home with timed static contraction (TSC) protocol (with some dynamic exercises and static holds) with nothing but a sturdy table, a chair, a belt, and a pair of yoga blocks or a bath towel. In the second video, I briefly review the general safety considerations for exercise, and guide you through the performance of each of the exercises in the workout.
I designed this workout specifically for weak and deconditioned seniors. All of the exercises except for the heel raise and squat are performed while seated in a chair in front of a table. The heel raise and squat are performed using the table to assist with balance if necessary, while standing directly in front of the chair so they can sit down at any time if they feel too fatigued to continue.
The workout consists of fifteen exercises and can be completed in 30 minutes, however the videos are longer because I spend a lot of time explaining the protocol and general safety guidelines, and set-up and performance of each exercise. Perform the workout following along with the video until you are confident in your ability to perform the exercises safely and effectively, then do it on your own at your own pace.
Since the difficulty of timed static contraction protocol scales with individual strength, this workout can be effective even if you are very strong and well-conditioned if you perform it as instructed. However, if are have the physical capability and necessary equipment I recommend substituting compound pulling and pushing exercises for the simple (rotational) upper body exercises.
For more bodyweight and TSC high intensity workouts for the general population and those with above average strength and conditioning click here to get my Bodyweight High Intensity Training eBook Bundle.
TSC Protocol, General Safety Considerations, and Exercise Demonstrations
Review of Safety Considerations and Guided TSC Workout
Please share this video with your elderly relatives and friends and check back later this week for another video with a guided walk-through of the TSC table and chair workout.
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Thanks for sharing,
I recomment everybody watch the introduction even if you are not interested in the workout. I specifically like the bit about breathing ?
Karen
Hi Drew what do you mean by compound pulling and pushing for the simple upper body exercises also I would like your opinion on using rubber bands for timed static contraction exercises. Thanks. Dave
Replace the simple (single axis, rotary format) exercises with compound exercises for the same muscle groups. For example, the compound front-grip pulldown replaces the simple pullover and arm curl.
The proper term for an exercise that involves rotation around a single axis is “simple”, and not “single-joint”. The term “single-joint” is inaccurate when referring to simple exercises involving the shoulders, since these actually involve movement around multiple joints (glenohumeral, acromioclavicular, sternoclavicular, and scapulothoracic).