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Fit After 50
General
Beginner
Dumbbell
Plan Details
The Fit After 50 routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
A mobility & strength program for men and women 50 and older developed by someone whose also already there ....age wise. As you already know strength is important to maintain as you age. You lose about 1/2 pound of muscle per year (known as sarcopenia). May not sound like much but that’s about 5-pounds of metabolically active muscle per decade starting around age 40. The other key is to prevent the loss of mobility as you age. Do to 8 hours a day of sitting (typical American) we are getting tighter (both muscle and connective tissue). You need to offset this with movements like the first few seen in this program which will help to improve your range of motion in your hips and back. Stay Strong Together, Michael Wood, CSCS JeFit
Routine detail
Day 1
Workout 1
Est. 19 min
12 exercises
Jump Rope
2 Sets
Prisoner Squat
1 Set
Mountain Climber
1 Set
Bridge
1 Set
Kettlebell Goblet Squat
4 Sets x 10 Reps
Machine Inverted Row
3 Sets x 8 Reps
Dumbbell Bench Press
3 Sets x 10 Reps
Dumbbell Alternating Hammer Curl
3 Sets x 12 Reps
Barbell Push Press
3 Sets x 10 Reps
Side Plank
3 Sets x 10 Reps
Dumbbell Tricep Extension
3 Sets x 10 Reps
Air Bike
3 Sets x 12 Reps
Day 2
Workout 2
Est. 12 min
11 exercises
Glute Kickback (Kneeling)
1 Set x 8 Reps
Bridge
1 Set
Iron Cross Stretch
1 Set x 8 Reps
Push-Up to Side Plank
1 Set x 8 Reps
Bodyweight Rear Lunge
1 Set x 8 Reps
Dumbbell Step-Up
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Weighted Crunch
3 Sets x 12 Reps
Dumbbell Seated Shoulder Press
3 Sets x 10 Reps
Barbell Curl
3 Sets x 10 Reps
