Total Body Training is ideal for those times when you’re extra busy and can’t make it to the gym as often as you’d like, because with every gym session you’ll still work all your muscles without large gaps between workouts.
Here’s my current workout program using the Muscle After 40 Blueprint training template that I’m using to keep fit in my 40’s while enjoying the process…
Warm-up:
Begin with 5-10 minutes of light cardio exercises. I usually use one of the cardio machines at the gym – such as brisk walking on the treadmill, rowing machine, elliptical, or the stepper to get a light sweat going, raise my heart rate, and warm up the muscles for the workout that’s to follow.
Mobility Exercises:
After my cardio warm up I’ll do some general mobility exercises to warm up the joints, tendons, and ligaments. Things like arm circles, deep knee bends, rotator cuff rotations, etc. The full mobility routine was covered in my previous video at:
Strength Training:
I perform resistance exercises targeting all my major muscle groups 2-3 times per week. I’ll do 3-4 sets of 10-15 repetitions for each exercise. Staring off light and increasing the weight for each set.
Chest Press: Targets chest, shoulders, and triceps.
Chest Supported T-Bar Rows: Targets back and biceps.
Viking Press – Shoulder Press: Targets shoulders and triceps.
Lat Pulldowns: Targets back and biceps.
Tricep Dips: Targets triceps.
Bicep Preacher Curls: Targets biceps.
Leg / Glute Kick Backs: Targets legs, hips & glutes.
Reverse Hyper Extension: Targets lower back, hamstrings, and glutes.
Leg Raise: Targets abdominals and hip flexors.
Flexibility and Stretching:
After every workout I’ll take a few minutes to stretch out the muscles that I trained. This will help to improve flexibility, joint mobility, and posture. Perform static stretches after your workouts and consider activities like yoga or Pilates to enhance flexibility and core strength.
The full post workout stretching routine was covered in my previous video at:
Rest and Recovery:
Allow your body time to recover between workouts. In my case I’ll do weight training one day and then do some low intensity cardio the next day. By factoring in adequate rest, sleep, and nutrition and listening to your body you can maintain the habit of daily exercise and reap the health benefits for years to come.
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