The 50's are a sandwich generation of fitness; we don't want to work out like we did 15, 10 or even 5 years ago, yet we aren't ready for the "senior" classes either. I'm revamping this blog to be a blend of health and fitness tips that I hope all of you "fiftysomethings" will find helpful.
***I am not a doctor or nutritionist.
Please consult your physician before performing any exercises or following any tips shown on this blog.
This workout from LiveExercise has both cardiovascular and conditioning exercises. It is done boot camp style.
Skip the static stretches at the beginning. Dynamic stretches (moving while you stretch) are better at the beginning of a workout, static stretches are better at the end.
You need a jump rope and 1 or 2 resistance bands. If you don't have a rope, jump in place. If you don't have a strap to put your band up high or low--do the exercises without the resistance or use dumb bells where you can.
On the sit ups--keep the elbows back and the feet on the floor. She is cheating big time by picking up her foot. If you can't come up without lifting your feet up, then only come up part way. If coming up all the way bothers your back, then only come up part way as well.
Today's workout is another awesome and insane 1,000 Calorie Burn Workout from FitnessBlender.
It is a 94 minute long bodyweight only workout--only a mat or carpeted area is needed, a warm up and cool down with stretch are both included.
It is another mash up type of workout, from the website:
In just this one video, you're going to find elements of high intensity interval training, bodyweight strength training, plyometrics, functional training, Pilates, kickboxing, yoga, and toning/strength workouts for each of the major muscle groups; abs, butt and thighs, and upper body. This is truly a mash up of so many different training types, which is part of what keeps things fresh and interesting over such a long workout video. It's also what makes the workout so effective.
Do what you can, modify when necessary and take longer breaks if you need to.
Here's your 5 minute bonus workout also from FitnessBlender:
Today's crazy workout comes from D180Fitness. It is a high intensity interval training (HIIT) workout that consists of 7 circuits. He explains each of the exercises performed for the circuit before you do them.
There is no warm up--it's really important to do one, especially when doing a HIIT workout.
The first circuit is for the upper body. It consists of 3 exercises: dive bombers, plank jacks and break dancers. He gives a modification for the dive bombers and the break dancers. You will do 5 reps of each and then repeat the circuit for as many rounds as possible (AMRAP) for 50 seconds.
The second circuit focuses on the lower body. The exercises are: jump squat and glute busters, 10 of each continuing again for 50 seconds.
Circuit 3 goes back to upper body. Here you will do 3 reps of the following 3 exercises: inch worms, donkey kicks and plank hops (watch the video to see how all of these are done), again for 50 seconds.
Circuit 4 --lower body--alternating jump lunges and cross squats, 10 reps each for 50 seconds.
After a break, you will now repeat each of these circuits again with less time between circuits.
Circuit 5 -- upper body --starts with a plank challenge--60 seconds in front plank, 30 seconds in side plank, 30 seconds on the other side--he gives a modified version if you absolutely need it. You will do this 3 times. Remember, for the front plank, keep the abs engaged and the body in-line from the crown of your head to your heels--don't let your hips drop either. For the side plank, keep your chest open and your shoulders back and down--envision your upper back is pressed against a wall. This one is 6 minutes long--hang in there!
Circuit 6 --lower body--30 seconds of speed squats, 30 seconds alternating (jump) lunges, 30 seconds of glute busters and 30 seconds of jump squats--1 time each.
Circuit 7 is a tabata--4 minutes total 20 seconds work 10 second rest for 8 rounds. The exercise is pulse push ups--do what you can in that 20 seconds.
Circuit 8 is another tabata--1 arm burpees 20 seconds work 10 seconds rest for 8 rounds--again he gives a modification using both hands--if that's too much you can step it back and forward instead of jumping.
Don't forget to cool down and stretch afterward--this is a total body workout--stretch your entire body.
The link to the workout video is below the picture.
The beginning is a little goofy...here's another full body boot camp workout from GetFitFastSupps. It is about 40 minutes long and only requires a set a dumbbells and a mat.
It is extremely challenging, do what you can, modify when you need to.
Today's workout comes from LiveExercise. It is a total body workout that is split into several parts. It starts off with 3 rounds of 4 exercises. The exercises are split into static holds and 15 reps moving through your range of motion.
Next, a timer gets set for 40 seconds and you perform 4 exercises for 10 seconds each doing as many reps as you can during that 10 seconds repeating this for 3 rounds without any rest in between for a total of 2 minutes of HIIT training.
Next, a ladder workout is done with wall ups and pushups. If the wall ups are too intense, hold a plank instead or put your feet up on and down on a bottom step or up on a coffee table or couch. You start with 10 reps and work down to 1, they work pretty fast-- (if this is too intense, start with 5 and go down from there).
Next, you will do some gluteal work. Doing 3 different exercises that target these muscles, 10 reps each, 2 rounds.
Finally, you will end with some core work--get ups--these are hard, but he breaks them down into steps (5 reps each) to make them easier--if you've never done these before, don't use any weight, just concentrate on keeping your arm and shoulder elevated.
Equipment used: optional mat, 2 heavy weights or heavy objects of the same weight, an optional resistance band, they give some other options to use things from around the house.
This is an intense workout. Work at your own speed and pace paying attention to your form. Modify when necessary. The video is 52 minutes, but the workout itself is only around 30.
The warm up they do is pretty minimal with some unnecessary static stretching. You're better off doing a longer warm up and skip the shoulder stretches (do arm circles instead) and make sure to warm up your back--squat down and roll up one vertebra at a time--do this a few times.
Do NOT do the the hurdler stretch they do at the end--really bad for your knees. Instead of bending the knee to bring the foot under you, bend it to the inside so the foot is toward the opposite inner thigh and lean forward with a flat back to stretch your hamstrings. To stretch your quads, go to your side and grab your foot, pushing your foot into your hand, flex your foot and pull your entire leg back until you get a good stretch to the front of your thigh (quads), switch sides. This was a full body workout, so make sure to stretch your chest, lower back, shoulders and arms as well.
