2021 Early Fall Lower Body Routine

Dumbbell Sumo Squat (8 pounds – 12 reps) Feet wider than shoulder width – hold dumbbells together vertical between legs

Single Leg Romanian Dead Lift (5 pounds – 10 reps each side) Reach until you feel hamstring stretch – hold weight on same side as lifting leg

Kettlebell Swing (10 pounds 12-15 reps) Swing between legs and use hips to push weight forward

Forward Lunges (5-8 pounds – 8 reps on each side) – hold dumbbells by your side

Wall Sit – squat against door – feet shoulder width – hold as long as possible

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High Knees (20-30 seconds)

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Straight Leg Raises (12-15 reps)

Scissor Legs – Front to Back (20-30 seconds)

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Crunches – Only lift shoulders to squeeze stomach (12-15 reps)

2021 Early Fall Upper Body Routine

  1. Dumbbell Back Row (8-10 pounds – 12-15 reps) leaning on dining table – pull dumbbell back as you rotate palm forward – rotate back as the weight lowers
  2. Lying Chest Press (8-10 pounds – 12 reps) Alternating sides – press up toward ceiling and lower back to floor
  3. Dumbbell Bicep Curl to Shoulder Press (8 pounds – 12 reps) turn palm forward at shoulder and press up toward ceiling
  4. Dumbbell Pull-Over (8 pounds – 12 reps) Holding top of dumbbell above chest – extend arms behind head until dumbbell reaches floor – then raise back above chest – knees up
  5. Tricep Kickbacks (8 pounds – 12 reps) Movement in elbow – bend and extend to squeeze tricep

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Jumping Jacks (30 seconds)

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Bicycles (On floor – crunch opposite knee to opposite elbow)

Butt Kick (20-30 seconds)

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Russian Twists (15 twists)

2021 Summer Lower Body Routine

Kettle bell squat (holding kettle bell @ chest) after each squat do a knee raise alternating legs 10-15 pounds 12-16 reps

Single leg Romanian deadlift (reach until you feel stretch in hamstring) 10 reps

Reverse lunges holding dumbbell high in 1 hand and low in the other 5-8 pounds 8 lunges each side

Donkey / glute kicks (starting on all 4s – alternately kick feet straight back to squeeze glutes

Alternating lateral lunges (feet wider than shoulders opposing leg straight – working leg bent – back and fourth)

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Burpees 12 reps

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V-shaped crunches 15 reps

Jumps side to side and front to back 20 jumps

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Side planks (as many seconds as possible) 2 sets each side

2021 Summer Upper Body Routine

Band shoulder raises (1 leg and palms forward – curl band up and push above head) – 12 reps

Band rows (step wide on the band with both feet – leaning forward and alternating rows) – 15 each side

Push-ups (1 set standard – 2 sets modified)

Dumbbell curls (start palms in and rotate up on the way up) 8 pounds 12-15 reps

Overhead tricep extension (1 side at a time – only moving elbow) 5-8 pounds 12-15 reps

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Jump rope jumps (20-30 seconds)

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Plank tucks (tuck legs in plank position) 20 tucks

High knees kicks 20-30 seconds

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Plank with shoulder taps 20 taps

2021 Spring Lower Body Routine

  1. Kettlebell Front Squat (Hold KB by the base at chest height – feet shoulder width (10 lb x 12 reps)
  2. Dumbbell Lunges – Hold DBs sideways at shoulder (5 lb x 10 lunges each side)
  3. Bridge on Platform – lying down placing feet on edge of platform push with heels (8 lb x 15 reps)
  4. Kettlebell Dead Lift – keep back straight (10 lb x 12 reps)
  5. Calf Raises with or without weight (2 5 lb DBs x 15 reps)

Fast Paced step-ups – on platform with 1 riser each side (20-30 seconds)

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Crunches – lifting arms

Jumping Jack forward and back (20-30 seconds)

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Ab Hold – holding feet 6 inches above floor hold as long as possible

2021 Spring Upper Body Routine

  1. Resistance band Chest Fly/Chest Press combo (band in back on coffee table or dining table) (15 reps)
  2. Kettlebell Suitcase Row (in forward leaning position) row kettlebells up with kettlebells held sideways pull shoulder blades together (10 lb 12-15 reps)
  3. DB Skull Crushers – Tricep Extensions – lying on back (bend elbow bring weight by your head extend back towards ceiling) (5 lb 12-15 reps)
  4. DB Curl holding DBs together (squeeze bicep at the top) (5 lb 12-15 reps)
  5. 2 DB Upright Row Start with both DBs in front of body palms facing back raise elbow as high as possible (5 lb 12-15 reps)

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Medicine Ball Slams (10 straight and 10 side-to-side)

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Standing Kettlebell Rotations (10 lb 15 reps)

High Knees in Place (20-30 seconds)

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Alternating Leg Raises (15 reps)

2021 Late Winter Lower Body Routine

Dumbbell Sumo Squat

Feet outside of shoulder width – dumbbells facing forward & held between legs

3 x 12 @ 15 pounds

Kettlebell bridges

Push off heels to raise legs toward ceiling – make sure kettlebell is centered on the hips

3 x 15 @ 15 pounds

Dumbbell Single Leg Hamstring Dead Lift

Starting with left side. Right foot placed behind – left foot straight – reach toward floor until you feel the hamstring stretch

10 reps each side – 8-10 pounds

Leg Extensions holding Dumbbell

DB is held between feet – hold tight – extend legs out to full extension

Use sturdy chair where your feet don’t touch the floor

3 x 15 @ 5 pounds

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Kettlebell Swings

3 x 15 @ 10 pounds

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Knee and Arm Tuck for Abs

Start fully extended – tuck arms & legs together to squeeze stomach muscles

12-16 reps

Medicine Ball Slams Straight

20 throws

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Standing Body Bar Rotations

20 rotations

2021 Late Winter Upper Body Routine

DB Chest Press 3 sets x 12-15 reps @ 10 pounds

Lying flat on floor elbows at 45 degree position press towards ceiling

Standing Resistance Band Row 3 sets x 15 reps

Band under feet find proper resistance – hinge at hips and row while squeezing back muscles

Resistance Band Tricep Extension 3 sets x 12-15 reps

Band placed between thumb and pointer finger – behind back in opposite hand – extend toward ceiling

DB Curl w / forearm rotation 3 sets x 12-15 reps 8-10 pounds

Start with hands in hammer curl position – rotate palm upward as you curl

DB Lateral Shoulder Raise 3 sets x 12-15 reps @ 5 pounds

Raise to shoulder height

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Jump Rope Jumps 30 seconds

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Flutter Kicks (small alternating kick) 30 seconds

Jumping Jacks 20-30 seconds

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X-Tucks

Beginning with body in X stance then tuck arms and legs together in the middle to squeeze stomach

Exercising After 50

In the last 4 years it has been challenging.

Things changed after I turned 52. That’s when my personal trainer at the gym had the foresight to create next-level workout routines for me.

With her help I started lifting weights for 30 to 40 minutes 2x per week.

I could no longer workout at the gym for 50 minutes 3x per week.

I’m the proudest of this achievement:

In January 2014 I could dead lift with the trap bar 205 pounds.

That was impressive considering I’m only 5 feet tall and weighed 120 pounds at the time.

After I turned 52 my former female trainer took a different approach to create workout routines I could do in my living room.

See the Home Gym category for information and sample exercise plans.

My current trainer is a guy I’ve worked with for over one year so far. He’s an exceptional trainer just like the old trainer was.

For the holidays I gave my trainer a $50 bill.

The gym I go to attracts hardcore fitness buffs. The trainers I work with create Upper and Lower Body routines for me to do that I can do on my own. Every 6 or 7 weeks I meet with the trainer to get a new routine.

The trainers respect and are impressed that I have the ability to lift weights on my own every week.

No trainer has been upset that I don’t pay them to train me in one-on-one sessions every week.

It’s not only that I couldn’t afford to do that. It’s that the gym gets crowded. You’re crunched together sweating. It can be hard to find room on the mat or a machine that is free.

It was auspicious that I hard started exercising at home in May 2019.

In March 2020 when New York City shut down the gyms closed. My gym didn’t open again until early September.

Since September I have lifted weights every week. Either 1x per week or 2x per week. I haven’t missed a week of exercising.

In the coming blog entry I want to give readers a shot in the arm of confidence about getting fitter as you get older.

My experience could be empowering.

2021 Winter Lower Body Routine

Dumbbell front squat (Holding DB at chest level; feet shoulder width; back straight; chest up) 3 sets x 12 reps x 15 lbs

Dumbbell Romanian deadlift (hamstrings) ( Slight bend in knee; hips back; back straight) 3 sets x 12 reps x 2 DB 8-10 lbs

Supported modified donkey kick (kick one side at a time; 1 second pause; squeeze glutes) 3 sets x 15 reps

Curtsy lunges (Lunge back slightly off behind working leg) 10 lunges each side x 5-8 lbs

Calf raises 3 sets x 15 reps x 5-8 lbs

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Mountain climbers (20-30 secs)

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Standard ab V-ups (3 sets x 15 reps)

Side-to-side jumps (30 jumps)

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Alternating leg tucks (3 x 15)