"The Road to 90" — a no excuses workout for my mom on Mother's Day.

At 81, she's still able to do much of what she loves. Workouts like these help make that possible. This one, she — and most of us — can do anywhere.

My mom in good form at her gym.

Last week, I wrote about giving our moms the gift of longevity for Mother’s Day by helping them invest in strength, respiratory fitness and mobility.

For most birthdays and holidays, I now create new custom workouts for my folks based on their current fitness level. They can perform them at home or their local gym.

But my parents still like to travel with their 60 lbs Goldendoodle, Jack Woofford. And that can make it tempting to skip workouts due to a lack of equipment.

So, for Mother’s Day, I’ve created the workout below, which requires nothing more than the inexpensive mini resistance loop bands I sent Mom as a Mother’s Day gift.

I named this workout: “The Road to 90.”

I’ve included links to videos explaining certain moves. Depending on time, and Dad’s patience, they both can knock out 1-3 sets before setting off on their daily adventure.

Note: Both my parents have spent time with a professional personal trainer to ensure they are fit enough to perform all of these moves safely.

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Dynamic Warmup

🕐 Arm Circles + Shoulder Rolls

• Small arm circles forward (15 sec) and backward (15 sec).

• Shoulder rolls forward and backward (15 sec each).

🕐 Leg Swings + Ankle Circles

• Hold onto a chair. Swing one leg forward/back (10 reps), then switch.

• Lift one foot and rotate the ankle 5x each direction; switch.

🕐 Torso Twists + Side Reaches

• Gently twist side to side with arms crossed in front or at chest height (20 reps).

• Alternate side reaches overhead (5 each side).

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Main Workout

🪢 Resistance Band Circuit

• 3-Point Toe Taps w/ mini-loop resistance band (10x)

• Lateral Steps w/ mini-loop resistance band (10 steps each direction)

• Standard Squat w/ mini-loop resistance band (10 reps)

Rest 60 seconds

🦵Legs

• Step-Ups (on stairs or bench) (15x each side)

  • Step up with one leg, then the other; step down.

• Calf Raises (10x each leg)

  • Rise onto toes and slowly lower down. Can be done on flat ground or a step.

Rest 60 seconds

💪 Arms

• Modified “Bicep Curls” with Isometric Squeeze (15x both arms)

  • Press palms together or hold a towel taut w/ palms facing upward.

  • Then perform a curling motion while maintaining tension.

  • Link to video

• Triceps Dips (Using a Chair or Low Surface) (15x)

  • Sit on the edge of a chair or bench, slide hips forward, and bend elbows to lower your body. Push back to starting position.

  • Link to video

• Wall Push-Up (15x)

  • Stand facing a wall, about 2 feet away. Place your palms flat on the wall, shoulder-width apart, at chest height. Lower yourself into downward pushup position, keeping back straight and core engaged.

  • Push back to starting position.

  • Link to video

Rest 60 seconds

🧘 Core

• Russian Twists - 30 twists total with no weight.

If time, repeat entire workout 1-2 more times.

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🎗️ Bonus:

Walk 1/2 mile to 1 mile outside with Dad and Jack.

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Cooldown

🕒 Minute 1: Standing Full-Body Stretches

1. Overhead Reach (30 seconds)

   • Stand tall, raise both arms overhead.

   • Stretch upward, then gently lean to one side, then the other.

2. Chest Opener (30 seconds)

   • Clasp hands behind your back (or hold a towel), gently pull arms back to open the chest.

   • Lift the chest slightly and hold.

🕒 Minute 2: Lower Body & Neck

3. Hamstring Stretch (30 seconds)

   • Place one foot slightly in front, heel on the ground, toes up.

   • Bend back knee slightly and hinge at the hips to feel the stretch in the front leg. Switch legs after 15 seconds.

4. Neck Stretch (30 seconds)

   • Gently tilt head to one side (ear to shoulder), hold for 15 seconds.

   • Switch sides. Don’t shrug your shoulders.

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Thanks for reading. As always, find something you love. Dig in. Stick with it when things get hard. Find ways to limit the excuses.

Wendy