I’m not going to lie, staying in shape is tough. It can be an uphill, downhill, sideways or backwards battle. Building muscle takes time so be patient & persistent with yourself. Find some inner discipline that you can harness and manipulate it to your benefit. Reward your body with healthy foods and drink water. This is a simple format I put together for reference. It can be easily modified for your abilities.
Don’t forget to stretch! You must choose a minimum of 4 different workouts per day. Exercise at least 3 or 4 times per week & 2 days of rest. Eat healthy, stay active & positive!
- Banded Face Pull – 4 sets of 15/20
- Barbell Row – 4 sets of 10
- Calf Raises – 3 sets of 40
- Curls – 4 sets of 15/20
- Dead Lift – 4 sets of 15/20
- Hike – 30 minutes or more
- Leg Raise Holds (hands on your side) – 3 x 30 seconds or more
- Lunges – 3 sets of 60
- Manual Labor – 1 hr or more
- Meditate – 30 minutes or more
- Planks – 3 sets of 30 seconds or more
- Pull Ups – 4 sets of 10
- Pushups – 4 sets of 25
- Scissor Kicks – 3 sets of 20
- Shoulder Press – 4 sets of 15/20
- Shoulder Shrugs – 4 sets of 15/20
- Squats – 3 sets of 30
- Superman Holds – 3 x 1 minute or more
- Walk – 30 minutes or more
- Yoga – 30 minutes or more