In4motion

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In4motion • Senior fitness coach. • Fitness through motion. • It’s a way of life.

11/03/2026

🔥 Full Body HIIT Workout | Light Dumbbells, Strength & Cardio | 50+ SENIORS

Ready to challenge your whole body? 💪 Join In4motion for an energizing full-body workout combining strength, cardio, explosive movements, and core exercises to help you build strength, improve endurance, and boost your fitness!

This workout combines light dumbbells and bodyweight exercises to target your legs, glutes, upper body, and core while keeping your heart rate up.

💪 WORKOUT DETAILS
🔥 Workout style: Full Body HIIT
⏱️ Work interval: 40 seconds
🔁 Sets: 2 rounds per superset
⏸️ Rest: 15 seconds between exercises and 30 seconds after each circuit
🏋️ Equipment: Light dumbbells
🎯 Focus: Full-body strength, cardio endurance, coordination, and core stability

🔥 Give each interval your best effort, maintain good technique, and choose modifications when needed. You can step instead of jump to reduce impact while still working hard.

Remember, consistency beats perfection! Move at your own pace, listen to your body, and celebrate every rep.

✨ GET STRONGER TOGETHER WITH IN4MOTION!

Let’s keep moving, keep getting stronger, and make every workout count!

10/27/2026

🔥 20 MIN FULL BODY CARDIO WORKOUT | Low-Impact Options

Ready to get your heart pumping and your body moving? 💪 Join In4motion for a dynamic full-body cardio workout combining explosive movements, lower-body strength, coordination, and core activation!

This workout uses an EMOM-style interval format to keep you moving, challenge your cardiovascular endurance, and build strength and stamina. Whether you’re looking to improve your fitness, burn energy, or add variety to your weekly training routine, this session is a great way to get moving!

💥 WORKOUT DETAILS

Workout: Full Body Cardio
Format: EMOM-style intervals
Work interval: 1 minute per exercise
Rounds: 3
Rest: 1 minute set rest
Equipment: None

🩵 Fitness through motion. Get stronger together!

10/23/2026

Deep Core Workout for Strong Abs & Stability | Dumbbells + Mini Band | 50+ Fitness

This focused core-strengthening session targets your deep abdominal muscles, obliques, and core stabilizers to help improve core control, stability, and overall strength.

🔥 WORKOUT DETAILS
- Workout: Deep Core & Abdominal Strength
- Equipment: Dumbbells + Mini Resistance Band
- Format: 2 supersets
- Work: 40 seconds per exercise
- Sets: 3 rounds per superset
- Rest: 20 seconds between exercises, with additional rest between supersets as programmed

💪 EXERCISES INCLUDED

Superset 1 – Core Stability
1. Banded Dumbbell Dead Bug
2. Banded Alternating Heel Taps
3. Banded Bird Dog

Superset 2 – Core Strength & Obliques
1. Forearm Plank with Banded Press-Out
2. Side Plank with Dumbbell Reach – Left
3. Side Plank with Dumbbell Reach – Right
4. Russian Twists

✨ WHY TRAIN YOUR CORE?

A stronger core helps support posture, balance, spinal control, and everyday activities such as walking, lifting, reaching, and getting up from the floor.

Remember: quality movement matters more than speed. Choose a dumbbell and resistance band that allow you to maintain good form, and modify any exercise as needed. For side planks, use a supported or modified variation if necessary.

❤️ LET’S GET STRONGER TOGETHER!

10/20/2026

Upper Body Strength Workout 💪 Arms, Shoulders, Back & Chest | Dumbbell Workout | 50+ Seniors

YOUR WORKOUT INCLUDES:
ACTIVATION
Wall Angels
- 3 Rounds
- 35-seconds on, 10-seconds rest
Gorilla Rows
- 1 Round
- 1-minute
MAIN WORKOUT
Circuit 1
- 7 Exercises
- 3 Rounds per exercise
- 35-seconds on, 10-seconds rest
CORE FINISHER
- Plank Hold
- 1 Round
- 1-minute
⏱️ WORKOUT DETAILS
- Equipment: Dumbbells and a sturdy chair
- Warm-up and cooldown: As demonstrated in the video

✨ MAKE THIS WORKOUT WORK FOR YOU
Choose dumbbells that allow you to maintain good form and control throughout each movement. Modify exercises when needed, take additional rest if necessary, and work at a pace that suits your fitness level.

Remember, consistency matters more than perfection. Every workout is another opportunity to get stronger!

❤️ LET’S GET STRONGER TOGETHER!

10/07/2026

🔥 CARDIO WORKOUT | 50+ SENIORS | Low Impact Modifications Available

Get ready to move, sweat and build strength with this fun and energizing cardio workout designed for active seniors 50+! 💪

This workout combines cardio, lower-body strength, balance, coordination and functional movement to help improve your fitness, endurance and confidence in everyday movement.

🔥 Workout Format:
Wall Angels
• 3 Rounds
• 35-second on / 10seconds rest

Circuit 1: Dumbbell workout
• 3 rounds
• 4 exercises
• 40 seconds work / 20 seconds rest
Circuit 2:
• 3 rounds of the EMOM cardio circuit
• 3 exercises
• 1 minute of work

• 30 seconds rest between circuits

🏋️ Equipment: Dumbbells + a wall
⏱️ Workout Style: Cardio
💪 Level: Intermediate / Active Adults
👟 Impact: Low-impact modifications can be used throughout

This workout is designed to challenge you while still allowing you to work at your own pace and fitness level. If jumping isn’t suitable for you, simply remove the jump and perform the same movement without impact.

Remember: stronger, fitter and more confident—one workout at a time! ❤️

💬 Let me know in the comments: Which exercise challenged you the most?

09/29/2026

LEG DAY 🔥 | Full Lower Body Strength Workout with Dumbbells & Bands | 50+ Fitness

This workout is designed to challenge your glutes, quads, hamstrings, inner thighs, and calves while improving lower-body strength, stability, balance, and overall fitness.

Whether you’re 50+, an active senior, or simply looking to build strength at home, this session offers a variety of exercises that can be adapted to your fitness level. Work at your own pace, choose suitable weights, and focus on controlled movement and good form.

🏋️EQUIPMENT:
• Dumbbells
• Resistance band
• A wall for wall angels

⏱️WORKOUT FORMAT:
SUPERSETS: Lower Body /Legs
• Work intervals: 40 seconds
• Sets: 2 rounds per superset
• Rest: 10 seconds between exercises
• Rest: 30 seconds between circuits/sets
• Complete each exercise with control and proper form.

Let’s get stronger together! 💪

09/23/2026

💪 FULL BODY WORKOUT - Strength, Stability & Core | 50+ Senior Fitness

This workout combines upper-body and lower-body strength, rotational movements, balance, and core control to help you move with greater confidence and strength in everyday life.

🏋️‍♀️ WORKOUT:
Circuit 1 - Wall Angels: 3 sets | 35 seconds | 15sec rest
Core Superset: 2 rounds | 35 seconds per exercise | 15sec rest
Main Circuit: 3 rounds | 40 seconds per exercise | 15sec rest
30sec rest between circuits
Equipment: Dumbbells & Mini band

💡 TRAINING TIP: Choose a dumbbell weight that allows you to maintain proper form throughout each movement. You don’t need to rush—quality reps and controlled movement matter more than speed!

This workout is suitable for adults and active seniors who want to improve their strength, stability, and confidence through movement. Modify exercises as needed and listen to your body.

🌟 Remember: Aging is inevitable, but frailty is not! Let’s keep moving, building strength, and showing up for ourselves—one workout at a time.

💬 Let me know in the comments: Which exercise challenged you the most?

Let’s get stronger together! 💪

09/21/2026

💪 MOBILITY & CORE WORKOUT – Strength, Stability & Better Movement | 50+ Senior Fitness

This mobility and core workout is designed to help you build a stronger, more stable core while improving mobility, balance, coordination and control.

We’ll work mostly from standing, making this a great option if you prefer a workout with minimal floor work. You’ll train your obliques, deep core, rotational strength and overall stability using a combination of controlled strength movements, mobility exercises and functional patterns.

🏋️ WORKOUT

⏱️ Format: 40 sec work | 15 sec rest | 2 rounds per circuit
🏋️ Equipment: Dumbbells + Mini Band
🔄 Level: Intermediate / Senior Fitness

This workout is suitable for adults and seniors who want to stay strong, mobile and capable in everyday life. Work at your own pace and use the modifications that suit your body.

Remember — getting older doesn’t mean you have to stop challenging yourself. Keep moving, keep building strength, and keep believing in what your body can do! 💪

Let’s get stronger together! ❤️

09/15/2026

💪 FULL BODY MINI BAND WORKOUT | Strength, Cardio & Core | 50+ Senior Fitness

Get ready for a fun and challenging full-body mini band workout designed to build strength, improve balance, increase mobility, and get your heart rate up! 🔥

This workout combines lower-body strength, upper-body exercises, balance, cardio, and core training using just a mini band—no weights or gym equipment needed.

Perfect for active adults and seniors 50+ who want to stay strong, mobile, fit, and confident as they age. 💪

🏋️‍♀️ WORKOUT
⏱️ 35 seconds work | 15 seconds rest
🔁 3 sets per circuit
🎯 Equipment: Mini Band

As always, work at your own level and choose the modification that feels right for you. The goal isn’t to be perfect—the goal is to keep moving, keep getting stronger, and keep progressing!

Let’s get stronger together! 💪❤️

09/09/2026

FULL BODY & FINISHER💪 | Strength, Cardio & Core | 30-Minute Full Body Workout

Get ready for a challenging full-body workout combining strength, cardio, core, and conditioning! This superset session uses dumbbells to work your entire body while building strength, improving endurance, and getting your heart rate up. 🔥

You’ll work through 4 full-body circuits, each performed for 3 rounds, followed by a high-energy burpee finisher!

🏋️ EQUIPMENT:
Dumbbells

⏱️ WORKOUT FORMAT:
• 40 sec work
• 15 sec rest
• 3 sets per circuit
• 30 sec rest after each circuit

🔥 FINISHER:
30 sec Burpees × 3 rounds
30 sec rest between rounds

This workout is perfect if you want to build strength, improve cardiovascular fitness, challenge your core, and burn calories all in one session!

Remember to work at your own pace, focus on good form, and modify exercises when needed. ❤️

Address

Brooks, AB

Opening Hours

Monday 6am - 3pm
Tuesday 6am - 3pm
Wednesday 6am - 3pm
Thursday 6am - 3pm
Friday 6am - 3pm

Telephone

+27772028044

Website

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