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Over 50 Workouts #1

If you’re over 50, don’t take it as if I think that you are old. I know that 50 is the new 40.  My parents are probably more active than I am and they are in their early 50′s.

This workout is all about the beginner, the elderly, the guy or gal with back issues, the person who hasn’t been really active for a while now and would like to get more healthy without killing themselves in the gym.

Helpful items for this workout
Troy Barbell

Workout Info:

Warm Up:

  • 8-10 Minute Warm-up: Walk or jog in place, Arm circles.  Take your time warming up and get your blood flowing throughout your entire body.

High Knee Twists:

  • 20 Reps (10 each side): March in place bringing your knees up toward your chest as high as you can. Twist your waist and touch your right elbow to your left knee and then your left elbow to your right knee.
  • See image below and video above for visual instructions.
High Knee Twists

High Knee Twists

Bird Dog:

  • 10 Reps (5 each side): Hold each rep for 5 seconds before switching. Get on your hands and knees with your back straight. Raise your right arm and your left leg simultaneously straight out in front and behind you. Try to point with both your hand and your foot. Hold the pose for 5 seconds and then alternate to your opposite hand and leg. Hold the pose for 5 seconds. Complete 10 total reps.
  • See video above and image below for visual instruction.
Bird dog

Bird dog

Alternating Heel Touches:

  • 10 Reps each side: Lay flat on your back with your knees bent and your lower back pressed firmly against the floor. Raise your head and shoulders off the ground and point your arms toward your heels.
  • Bend sideways at your waist and touch your right fingertips to your right heel then bend the other way and touch your left fingertips to your left heel.
  • Keep your head and shoulder off the floor during this entire set.
Heel Touch

Heel Touch

Alternating Twist Punches:

  • 20 Reps (10 each side): Stand with your knees slightly bent, back straight, elbows in.  Stretch your right arm straight out in front of you, palm down and fist balled.  Bend your left arm at a 90 degree angle, ball your fist, palm up and resting against your hip bone.
  • alternate your arms, twisting slightly at the waist. See image below and video above for better instruction.
  • Add light weights to each hand for a great shoulder and mid-section exercise.
Alternating Twist Punches

Alternating Twist Punches

Morning Bow:

  • 10 Reps: Stand tall with your arms crossing your chest (hold a light weighted plate for more resistance).  Bend at the waist as far as comfortable. Keep your back straight, eyes forward and then return to a stand tall position.
  • Say “Good Morning” on each bow. Try to say it in 10 different languages, one per rep.
Morning Bow

Morning Bow

Lower Ab Toe Tap:

  • 10 Reps  each side: Lay on your back, legs raised and knees bent at a 90 degree angle (shins parallel with the floor).
  • Raise your head and shoulders off of the floor and tighten your abs.
  • Lower one leg and lightly tap your toe on the floor before returning to starting position.
  • Alternate legs for 10 reps on each side.
Lower Ab Alternating Toe Tap

Lower Ab Alternating Toe Tap

Crunch Circles:

  • 10 Reps  each side: Lay on your back, legs raised and knees bent at a 90 degree angle (shins parallel with the floor).
  • Raise your head and shoulders off of the floor and tighten your abs.
  • Raise your feet together while you straighten your legs.  Point toes to the sky.
  • Keeping your legs straight, lower your legs to a 45 degree angle and then bend your knees back to starting position.
  • Concentrate on good form, squeeze your abs and complete 10 reps.
  • See image and video for better instruction.
Lower Ab Crunch Circles

Lower Ab Crunch Circles

Repeat Full Circuit:

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3 Responses to “Over 50 Workouts #1”

  1. Marc Carsey says:

    I have been able to work with weights now that I am in high school, and I want to learn which vitamins and minerals to take. I want to take only natural things and stay away from anything like steriods. No way am I gonna mess myself up. Anybody have any advice?

  2. mack says:

    Thanks for that good article.

  3. tony horton says:

    Man, talk about a good post! I’ve stumbled across your blog a few times within the past, but I always forgot to save it. But not again! Thanks for posting the way you do, I actually appreciate seeing someone who really has an opinion and is not just bringing back up junk like nearly all other writers today. Keep it up!

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Disclaimer: Opinions expressed on this website may not be in agreement with those of GarageBodyTV.com or Rob Vander Ark. The above parties are not responsible in any manner whatsoever for any injury or health condition that may occur through following the fitness and exercise programs expressed here. Consult with your physician before starting any exercise program.