Goal of the Workout: This comprehensive workout is designed to increase physical health, stamina, and overall strength, while promoting flexibility and heart health. The main goal is to keep your body energized, active, and youthful regardless of age.
Daily Benefit: You’ll stay spry, and feel and look younger for longer. Regularly completing this workout will help you with everyday tasks, boost your immune system, and improve bone health.
Warming Up
Jogging in place
Instructions: Stand in a comfortable position, start jogging in place. Keep your knees moderately high.
Equipment: None.
Duration: 5 minutes.
Muscles worked: Full body.
Cardio
Jumping Jacks
Instructions: Stand straight, jump and spread your legs while swingers arms overhead then jump again to return to original position.
Equipment: None.
Duration: 10 minutes.
Muscles worked: Full body.
Strength Training
Upper body:
Note: Choose an option based on preference and available equipment.
- Push-Ups: Get into a high plank position. Lower your body until your chest is close to the floor, then push back up. 10 reps.
Equipment: Your own body weight. Optional: Push-Up handles.
Muscles worked: Chest, shoulders, triceps. - Seated Row: Pull the handles towards your body while keeping your back straight. 10 reps.
Equipment: Rowing machine.
Muscles worked: Back, biceps, shoulders. - Dumbbell Overhead Press: Stand with a dumbbell in each hand, then press the weights upward until your arms are fully extended. 10 reps.
Equipment: Dumbbells.
Muscles worked: Shoulders, triceps.
Lower body:
Note: Choose an option based on preference and equipment availability.
- Squats: Stand with your feet shoulder-width apart. Lower your body as though you’re sitting back into a chair. Push back up to the starting position. 10 reps.
Equipment: Your own body weight. Optional: Barbell.
Muscles worked: Quadriceps, hamstrings, glutes. - Lunges: Step one foot forward, bend both knees to lower your body. Keep your forward knee over your ankle. 10 reps.
Equipment: Your own body weight. Optional: Dumbbells.
Muscles worked: Quadriceps, hamstrings, glutes. - Step-Ups: Step up onto a bench with one foot, then the other. Step down again. 10 reps.
Equipment: Bench.
Muscles worked: Quadriceps, hamstrings, glutes.
Stretching
Seated Hamstring Stretch
Instructions: Sit on the floor with your legs extended straight in front of you. Bend forward and reach for your toes.
Equipment: None.
Duration: 5 minutes.
Muscles worked: Hamstrings.
