I don’t have a goal to lose weight or build big muscles. If I do have workout goals, they would be to maintain muscle tone and to be able to walk and run for at least the next few decades. I’m 57 at the moment, so that means I want to be mobile until I’m almost 90.
This is my workout system. These are all basic exercises that target just about every part of the body. If something is missing, it might be because I focus more on compound exercises rather than isolations. I don’t deviate from this routine much. I may substitute different exercises from time to time if I feel bored or if I overtaxed a muscle during the previous workout.
Sunday
No workout
Monday
30 min – Push & Pull
- Push ups
- Pull ups (assisted)
- Bench Press
- Lying down overhead pulls
- Push ups or Chest Fly
- Bent over row
Tuesday
40 min – Cardio
- Lunges
- Squat jumps
- High steps
- Hopping
- Running in place
- Knee high jumps
Wednesday
30 min – Shoulders & Arms
- Overhead press
- Curls
- Lying down overhead triceps extension
Thursday
30 min – Yoga/Stretch
Very basic vinyasa flow
Friday
30 min – Legs
- Weighted squats
- Dead lifts
- Calf raises
- Lunges
- Weighted sumo squats
Saturday
30 min – Cardio
- Running
- Sprinting
- Light weight strength
- Shoulder press
- Curls
- Standing overhead triceps extension
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