Regaining strength and vitality are common health goals as you age.
Maintaining muscle mass and bone density becomes more crucial than ever for overall health and well-being as you age.
Workout #1: Lower Body
1.
Shutterstock
Air Squats
“Stand with your feet shoulder-width apart.
Stand up once you’ve hit your full depth,” instructs Mentus.
Aim for three sets of 15 reps.
2.
Shutterstock
Glute Bridges
“Lie on the ground with your knees bent and your feet flat.
Lower your hips back to the ground,” says Mentus.
Perform three sets of 15 reps.
3.
Shutterstock
Push through your front foot, and return to standing position with both feet together," says Mentus.
Complete three sets of 10 reps per leg.
As you lower, keep your body and back leg aligned.
Shutterstock
Then, drive your hips forward to stand up tall."
Do three sets of eight reps per leg.
Pushups
Begin pushups by placing your hands on the floor just outside shoulder-width.
Shutterstock
Extend your legs behind you so your body is in a straight line.
Mentus continues, “Lower your chest to the ground by bending your elbows toward your sides.
Once your chest touches the ground, push yourself back up fully.”
Shutterstock
Complete three sets of as many reps as possible.
Superman Presses
Start the Superman press by lying flat on the ground on your stomach.
Extend your arms ahead of you.
Shutterstock
“Pull your hands into your shoulders, then press them back out,” says Mentus.
Aim for three sets of 10 reps.
3.
“Lower into a dip by bending your elbows back until they are at 90 degrees.
Shutterstock
Push your hands into the bench to return to the starting position with locked-out arms.”
Perform three sets of 12 reps.
4.
Swimmers
The swimmer exercise starts by lying face-down on the floor.
Shutterstock
Raise both arms ahead of you.
Hold this position for 30 seconds, and repeat three times.
Plank-ups
Start in a forearm plank position.
Shutterstock
“Then, lower back down to the forearm position one arm at a time.”
Perform three rounds of plank-ups for 30 seconds per round.
Split Squats
Assume a split stance.
Shutterstock
Lower your back knee toward the floor, then press back up until your knees lock.
Perform all reps on one side before repeating on the other.
Aim for four sets of 10 reps per leg.
Shutterstock
Shoulder Taps
Mentus explains, “In a pushup position, alternate touching your opposite shoulder with your hand.
Try not to move the rest of your body.”
Planks
“Rest on your forearms with your body in a straight line from shoulders to feet.
Shutterstock
Hold this position without moving,” says Mentus.
Hold this position for 30 seconds, and repeat four times.
Straight-Leg Sit-ups
Begin by lying flat on your back on the floor.
Shutterstock
Perform four sets of 12 sit-ups.
Aim for four sets of 10 reps per side (20 total).
Wall Slides
“Stand against a wall, and raise your arms over your head,” says Mentus.
Shutterstock
“Slide your arms down the wall, bringing your hands to your shoulders.
Then, press them back up over your head while trying to keep contact on the wall.”
Complete three sets of 10 reps.
2.
Superman
Lie flat on your tummy, and raise both arms and legs off the floor.
Hold the “Superman” position for 30 seconds.
“Lower back into a squat to begin the next rep as you land.”
Aim for three sets of 10 reps.
4.
Jumping Lunges
“Get in a split stance, then lower down into a lunge.
Perform three sets of five reps per leg.
Bird Dog
“Get on your hands and knees,” says Mentus.
Do three sets of 10 reps per side.
“Bring back to center, then switch sides.”
Complete three sets of 10 reps per side.
