Let's get walking!

And boost cardio health

Looking for simple, effective cardio workouts for older adults? Our Walking Workouts for cardio endurance are designed for fitness instructors and group exercise leaders who want to deliver high-energy, low-complexity classes—no complicated choreography or freestyle aerobics required. Perfect for seniors and older adults, these workouts are easy to put together and packed with variety, making them ideal for group fitness, group exercise classes, and active aging programs.

This course features 80 different arm movements to pair with classic steps like step touches, heel digs, side taps, knee lifts, calf raises, pushbacks, grapevines, marching, and leg curls. Plus, enjoy endless inspiration from our famous Pot Luck section—guaranteeing fresh ideas and endless combinations for every class.

Perfect for fitness instructors with limited time for class planning, our course includes a 20% discount on our WALK class plans—just for you! Whether you’re teaching seniors, older adults, or anyone looking for accessible cardio endurance, you’ll find endless possibilities to keep your classes fresh, effective, and fun.

Boost your group fitness sessions, support seniors’ health, and make exercise enjoyable for everyone with our easy-to-use walking workout resources!


COURSE DETAILS:

SPECIAL PRE-LAUNCH PRICE: $99 with 12 months access
Member Price: $89.10 with ongoing access
Duration: 3 hours
Assessment: Multiple choice quiz with No Fail Guarantee!
Materials: Course Workbook with exercise summaries
START WALKING NOW!

  • Improve

    Improve cardiovascular health and endurance

  • Create

    Create dynamic and enjoyable classes for seniors

  • Adapt

    Adapt workouts for participants of all fitness levels

What's included?

  • 80 exercises with clear demonstrations

  • Printable PDF handouts for every exercise

  • Sample cardio workouts and routines

  • Creative ideas for increasing or decreasing intensity

  • Tips for adapting workouts for chair-based or standing classes

  • Instructor tips, technique pointers, and best practices

  • Strategies for making classes more inclusive and engaging

  • 20% off coupon code for our WALK Class Plans!

  • Materials

    Course workbook
    Exercise summaries
    Sample workouts
    Certificate of Completion

  • Access

    Ongoing access for members
    12 months for non-members
    Unlimited logins
    100% online and self-paced

  • Support

    Phone support
    Email support
    Technical support
    Age-friendly website

Let's stay in touch!

Receive our email updates HERE
Join our instructor Facebook group HERE


Course curriculum

    1. Welcome

    2. Course Overview

    3. Course Logistics

    4. What is Walking Cardio?

    5. Pop Quiz

    1. Physical Health & Disease Prevention

    2. Functional Fitness & Independence

    3. Mental & Emotional Wellbeing

    4. Accessibility & Safety

    5. Module 1 Pop Quiz

    1. ... for Large Groups

    2. ... for New Participants

    3. ... for Experienced Participants

    4. ... for New Instructors

    5. ... for All Instructors

    6. ... for Class Planning

    7. Case Study: Brain Waves Synchronise When People Interact

    8. Module 2 Pop Quiz

    1. Instructor Tips

    2. Technique Essentials

    3. Case Study: The Role of Seated Posture

    4. Designing Arm Routines

    5. Designing Great Workouts

    6. Case Study: The Power of "Groupness"

    7. Module 3 Pop Quiz

    1. Practical Class Formats

    2. Ideas for Walking Workouts

    3. Easing the Intensity

    4. Increasing the Challenge

    5. Module 4 Pop Quiz

    1. Introduction to Alternate Moves

    2. Step Touch Arms

    3. Heel Dig Arms

    4. Knee Lift Arms

    5. Side Tap Arms

    6. Leg Curl Arms

    7. Pushback & Calf Raise Arms

    8. Grapevine Arms

    9. Walking Arms

    10. Combination Arms

    11. Pot Luck Arms

About this course

  • $99.00
  • 46 lessons
  • 0.5 hours of video content

Meet your trainers

At Third Age Fitness, our mission is to equip fitness instructors with everything they need to lead energising workouts for older adults. We know that creating memorable, effective sessions takes more than just enthusiasm—it requires fresh inspiration, practical resources, and expert guidance. That’s why we’re committed to supporting you with creative class ideas, proven routines, and the essential knowledge to make your classes both enjoyable and impactful, every single week.
Carol Edmeades and Trudi Edmeades, your older adults group fitness ball exercise specialists
Carol: The Early Pioneer
With 50 years of freestyle aerobics under her belt, Carol is renowned for her dedication to older adult wellness and her passion for freestyle aerobics. Specialising in creative, adaptable routines, Carol is committed to making every class engaging and accessible. Her approach centres on blending classic aerobic moves with innovative combinations, ensuring participants are challenged both mentally and physically. Carol’s classes are celebrated for their variety, energy, and ability to inspire confidence in every participant.

Trudi: The Inventor
Trudi brings a vibrant, inventive spirit to her walking sessions. Drawing on years of freestyle experience, she excels at designing dynamic classes that keep participants motivated and eager to return, combining walking, strength, balance, and cognitive challenges. Trudi is known for her ability to craft challenging coordination sequences and for her supportive, encouraging teaching style. Her focus is on helping older adults discover new ways to move, learn, and enjoy exercise—making every class both entertaining and rewarding.

A Dynamic Team for Older Adult Fitness
Together, Carol and Trudi combine their expertise to deliver exceptional training for older adult fitness instructors. Their collaborative teaching style emphasises:
• Creative arm and leg combinations to enhance mobility and coordination
• Simple, adaptable routines that suit a wide range of abilities
• An engaging, supportive environment that encourages lifelong movement

Check out our brand new WALK class plans!

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