The 50s and Beyond Workout: EXERCISE

The 50s and Beyond Workout: Men's Health.com



SPLIT YOUR WORKOUT LIKE THIS



Flexibility: 20 minutes



Strength: 20 minutes



Cardio: 20 minutes







FLEXIBILITY



Foam rolling: 10 minutes



Kneeling hip flexor stretches: 10



Lateral squats: 10



Wall hamstring stretch: 10



Doorway pec stretches: 10



Bridges: three 10-second holds



Bosu-ball drills: progress to one leg







STRENGTH



Pushups: 3 sets of 10 to 20



Split squats: 3 sets of 12; add dumbbells when you master the form



Lunges: 3 sets of 12



Front pulldowns: 3 sets of 12







CORE



Planks: 3 reps; hold for 30 to 60 seconds



Side planks: 3 reps; hold for 10 seconds on each side







CARDIO



Alternate running, rowing, and bicycling intervals. Start with a
5-minute warmup; then do five 60-second sprints, with 2 minutes rest.
Mix in steady-state days during which you just bicycle, row, or run for
20 minutes at a pace slower than 70 percent of your maximum heart rate.

Read more: http://www.menshealth.com/mhlists/build-strength-at-any-age/the-50s-and-beyond-workout-fitness-and-mobility.php#ixzz334RjxlNJ