Fit After 50

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2 DAYS - General Fitness - Beginner

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

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

Day 1
Day 2

Workout 1 12 exercises, 19 mins

Jump Rope	2x0 reps • 1m	rest: 20s
Prisoner Squat	1x0 reps • 30s	rest: 15s
Mountain Climber	1x0 reps • 22s	rest: 15s
Bridge	1x8 reps • 30s	rest: 15s
Kettlebell Goblet Squat	4x10 reps	rest: 0s
Machine Inverted Row	3x8 reps	rest: 60s
Dumbbell Bench Press	3x10 reps	rest: 0s
Dumbbell Alternating Hammer Curl	3x12 reps	rest: 60s
Barbell Push Press	3x10 reps	rest: 0s
Side Plank	3x10 reps	rest: 60s
Dumbbell Tricep Extension	3x10 reps	rest: 0s
Air Bike	3x12 reps	rest: 60s

Workout 2 11 exercises, 11 mins

Glute Kickback	1x8 reps	rest: 0s
Bridge	1x8 reps • 40s	rest: 0s
Iron Cross Stretch	1x8 reps	rest: 0s
Push-Up to Side Plank	1x8 reps	rest: 0s
Bodyweight Rear Lunge	1x8 reps	rest: 0s
Dumbbell Step-Up	3x8 reps	rest: 0s
Dumbbell Bent-Over Row	3x10 reps	rest: 60s
Dumbbell Incline Bench Press	3x10 reps	rest: 0s
Weighted Crunch	3x12 reps	rest: 60s
Dumbbell Seated Shoulder Press	3x10 reps	rest: 0s
Barbell Curl	3x10 reps	rest: 60s