Was sub fitness instructor today!
I go to a strength training class at our local community fitness facility in our small rural town of 5,000 people. The regular instructor (not into body building but still knows her weights) was out-of-town and I was asked to be a sub for her. Most of the ladies that show up for this class are middle aged or older, about 50 to almost 80 in age. I tried to come up with a series of exercises that they could do and that they would be different than our "usual" routines. We have one hour to do our class. I challenged them to at least try these exercises, even without weights, as being stronger is important when you are older. Two gals have trouble standing so they sit in chairs for most of the class and I was able to show them improvised ways to work with the class. I like the challenge of motivating this group to work themselves just a little harder so they can see results!
Here are the exercises I used in my class today:
WARM UP
LEGS: Lunges w/barbell; Frog squats
SHOULDERS: Military press w/barbell; Bent over dumbbell rear delt raise
BACK: Single arm bent-over dumbbell row ; bent over barbell row
ARMS: Bicep curls w/barbell; Hammer curls w/dumbbell; Biceps curls w/ dumbbells; Triceps single arm extension w/dumbbell; Triceps bent over one-arm dumbbell extension; Triceps double arm extension w/dumbbell
ABS: Oblique crunches; Bent knee hip raise; Leg tuck combined with Jack knife
COOL DOWN
They thought the most challenging were the frog squats and the ab exercises. 90% of these gals have a hard time getting up from the floor so we worked on body core strength for abs. They said the frog squats would be helpful for them to have stronger legs to push themselves away from the toilet without having to hold on to anything. I hope they do these at home so they do indeed get stronger! 
