Six-week Exercise Program For Men and Women Over 40

It’s time to put what we’ve learned into practice with a six-week exercise program!

For home workouts, you’ll need the same equipment that you’ve been using for the previous workouts, namely a light set of dumbbells, some lightweight resistance bands, and a stability ball. Of course, all the exercises designed for home workouts can be completed in a fitness facility as well.

Think of these workouts as both a guide and a starting point. As you gain confidence in your routines, feel free to branch out on your own with new, more challenging, or different exercises.

When you embark on a new journey, it’s important to review your goals often. Set deadlines and checkpoints for yourself along the way and check-in with yourself once a week using the included weekly check-ins to document your progress and adjust your program accordingly. 

Always take a few moments to log your progress in a spreadsheet or workout journal. Keeping track of your workouts will go a long way toward staying motivated and reaching your goals.

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Week One

When it comes to starting anything new, you just need to commit to your journey. Don’t worry about being perfect or getting everything aligned before you start—a phenomenon known as “paralysis by analysis.” Just get started and know that we will course-correct along the way. To inspire yourself as you start, try repeating an affirmation like this:

“I will get started in the direction of my goals. I am proud of myself for taking these steps forward. I will give myself grace as I learn and adjust.”

WEEK ONE: HOME WORKOUT

Days of the Week: Choose 3 nonconsecutive days to work out. Make sure to have at least 1 day in between workouts so your body has time to recover and you’re not doing the same exercises 2 days in a row.

Approximate Workout Time: 1 hour (including a 5-minute warm-up and a 10-minute cool-down)

Overview: A 5-minute warm-up followed by 10 minutes of balance training. Next, you’ll do the resistance portion of your workout, followed by 15 minutes of endurance training, and ending with a 10-minute flexibility exercise cool-down.

Reminder: Unless otherwise noted, do 12 to 15 repetitions for all resistance exercises (this makes up 1 set). Choose a weight that starts to feel relatively heavy for you at 10 to 12 repetitions.

1. Warm-Up

Start your workout with a 5-minute warm-up such as walking, biking, jogging, and so on.

2. Balance Training

If you are just starting a workout routine, 1 run-through of these exercises should suffice. If you are more experienced, you can go through the sequence 2 or 3 times.

#1. Tightrope Walk

Walk 20 steps in each direction.

#2. Side Leg Raise

Do 5 leg raises on each side and repeat 2 times.

#3. Arm Sequence with Lifted Heels

Do 10 repetitions, take a 10-second break, then do 10 more repetitions.

3. Resistance Training

#1. Regular Push-Ups

Aim for 12 to 15 repetitions.

#2. Dumbbell Lateral Shoulder Raise

#3. Standing Banded Biceps Curl

Do these with both arms at the same time or one arm at a time.

#4. Triceps Dip

If these are difficult, keep your knees bent and don’t go all the way down until you build up strength.

#5. Superman

Hold for 10 to 20 seconds, repeat 3 to 5 times.

#6. Squat

Start with 10 repetitions, then work your way up to 20.

#7. Standing Banded Calf Raise

Do 15 to 20 repetitions.

#8. Plank

Hold this for as long as you can, aiming for 60 seconds.

4. Endurance Training

For 15 minutes, do an endurance activity like a brisk walk, light jog, or easy bike ride.

5. Flexibility Training

Hold each stretch for a count of 10. If you have extra time, run through this sequence 2 to 3 times.

#1. Quadriceps Stretch

#2. Hamstring Stretch

#3. Chest Stretch

#4. Back Stretch

WEEK ONE: GYM WORKOUT

Days of the Week: Three nonconsecutive days

Approximate Workout Time: 1 hour (including a 5-minute warm-up and a 10-minute cool-down)

Overview: A 5-minute warm-up followed by 10 minutes of balance training. Next, you’ll do the resistance portion of your workout, followed by 15 minutes of endurance training, and ending with a 10-minute flexibility exercise cool-down.

Reminder: Unless otherwise noted, do 12 to 15 repetitions for all resistance exercises. Choose a weight that starts to feel relatively heavy for you at 10 to 12 repetitions.

1. Warm-Up

Start with a gentle 5-minute warm-up. You can walk on a treadmill, ride a bicycle, do some step-ups, or do whatever you like.

2. Balance Training

If you are just starting a workout routine, 1 run-through of these exercises should suffice. If you are feeling up to it, go through the sequence 2 or 3 times.

#1. Tightrope Walk

Walk 20 steps in each direction.

#2. Side Leg Raise

Do 5 leg raises on each side and repeat 2 times.

#3. Arm Sequence with Lifted Heels

Do 10 repetitions, take a 10- to 15-second break, then do 10 more repetitions.

3. Resistance Training

#1. Seated Chest Press

Do 12 to 15 repetitions, controlling the weight in both directions.

#2. Dumbbell Lateral Shoulder Raise

Do these with both arms at the same time or one arm at a time.

#3. Triceps Dip

Use the edge of a bench or a machine if available.

#4. Seated Cable Row

Keep your upper body stable as you perform this movement.

#5. Squat

Start with 10 repetitions, then work your way up to 20.

#6. Seated Dumbbell Calf Raise

Do 15 to 20 repetitions.

#7. Plank

Hold this for as long as you can, aiming for 60 seconds.

4. Endurance Training

For 15 minutes, do an activity that allows you to get slightly out of breath. Try using a stair climber, an elliptical machine, or an indoor bike.

5. Flexibility Training

Finish up and cool down with some flexibility training. Hold each stretch for a count of 10. If you have extra time, run through this sequence 2 to 3 times.

#1. Quadriceps Stretch

#2. Hamstring Stretch

#3. Chest Stretch

#4. Back Stretch

Week One: Weekly Check-In

Your week-one check-in will help you determine a starting point so that you can assess how you feel now and then come back to this page later to see how far you’ve come. It’s exciting to witness the changes in your body, health, and mindset, so documenting it all can make it fun, interesting, and motivating.

#1. How did you feel before starting the program? In what ways do you feel different now?

#2. How were your nutritional choices this week? Did you make healthy food choices? Why or why not? Using a food journal to lay it all out can also be extremely helpful.

#3. Did you drink at least eight 8-ounce glasses of water each day this week? Ideally, you’ll want to aim for more water, especially when exercising, but that would be a solid start!

#4. How did you sleep this week? Did you manage to get eight hours of sleep a night? You can work on your sleep hygiene and make tweaks as you go to get a better night’s rest.

Week Two

Welcome to week two! You should be proud of yourself for learning new routines and exercises and developing healthy new habits. Now, it’s time to continue down the trail you have blazed.

When you come from a place of nourishing your body and caring for it instead of punishing it, you’ll find it much easier to comply with your fitness and health plans. It’s all about your viewpoint. To encourage yourself, try repeating an affirmation such as this:

“I enjoy taking care of my body and feeding it nutritious foods. Exercise feels good, and I look forward to it.”

WEEK TWO: HOME WORKOUT

Days of the Week: Three nonconsecutive days

Approximate Workout Time: 1 hour, 15 minutes (including a 5-minute warm-up and a 10-minute cool-down)

Overview: Your second week will have you doing a full-body exercise program 3 days a week again. However, in the resistance-training portion, instead of 1 set per body part, you’ll increase to 2 sets this week, 12 to 15 repetitions per set.

Reminder: Aim for 60 seconds of rest in between sets and 2 minutes of rest in between body parts.

1. Warm-Up

Start with a gentle 5-minute warm-up. You can walk, jog lightly in place, do some arm circles, climb the stairs; do something endurance-based that gets your heart rate up.

2. Balance Training

#1. One-Legged Stand

Hold your leg off the ground for a count of 5, then do 5 repetitions on each side.

#2. Weight Shifts

Do alternating leg lifts until you’ve done 10 repetitions on each side.

#3. Toe Taps

Start slowly and see if you can increase your tapping speed. Go for 15 to 20 seconds.

#4. Arm Sequence with Lifted Heels

Try to do 20 repetitions in a row.

3. Resistance Training

This week, you’ll be doing 2 sets of each exercise with 12 to 15 repetitions each time. Make sure the weight feels heavy for you during the last few repetitions on each set. Take 60 seconds between sets and a full 2 minutes of rest between body parts.

#1. Dumbbell Chest Press

#2. Dumbbell Overhead Press

#3. Dumbbell Kickback

Do these one arm at a time or with both arms together.

#4. Bent-Over Dumbbell Row

Do these one arm at a time or with both arms together.

#5. Glute Bridge

#6. Seated Dumbbell Calf Raise

Do 15 to 20 repetitions.

#7. Crunch

Do 1 to 2 sets of 20 repetitions.

4. Endurance Training

This week, increase your endurance training to 20 minutes. Remember, it should be somewhat challenging, but you shouldn’t be completely out of breath. Try to pick up the pace a little this week.

5. Flexibility Training

Finish up and cool down with some flexibility training. Hold each stretch for a count of 10.

#1. Quadriceps Stretch

#2. Hamstring Stretch

#3. Chest Stretch

#4. Back Stretch

#5. Inner-Thigh Stretch

#6. Torso Twists

WEEK TWO: GYM WORKOUT

Days of the Week: Three nonconsecutive days

Approximate Workout Time: 1 hour, 15 minutes (including a 5-minute warm-up and a 10-minute cool-down)

Overview: Your second week of workouts will have you doing a full-body exercise program 3 days a week again. However, in the resistance-training portion, instead of 1 set per body part, you’ll increase to 2 sets this week, 12 to 15 repetitions per set.

Reminder: Aim for 60 seconds of rest between sets and 2 minutes of rest between body parts.

1. Warm-Up

Start with a gentle 5-minute warm-up. You can walk or jog on the treadmill, use the elliptical trainer, or stair climber.

2. Balance Training

#1. One-Legged Stand

Hold your leg off the ground for a count of 5; do 5 repetitions on each side.

#2. Weight Shifts

Do alternating leg lifts until you’ve done 10 repetitions on each side.

#3. Toe Taps

Start slowly and see if you can increase your tapping speed. Go for 15 to 20 seconds.

#4. Arm Sequence with Lifted Heels

Try to do 20 repetitions in a row.

3. Resistance Training

This week, you’ll be doing 2 sets of each exercise with 12 to 15 repetitions each time. Make sure the weight feels heavy for you during the last few repetitions of each set. Take 60 seconds between sets and a full 2 minutes of rest between body parts.

#1. Dumbbell or Banded Flies

#2. Shoulder Press Machine

#3. Dumbbell Kickback

#4. Lat Pulldown

#5. Leg Press

Try placing your feet high and wide on the platform to target your glutes.

#6. Leg Press Calf Raises

Using the Leg Press machine, slide your feet down to the bottom edge of the platform so that just your toes are touching it. Do 15 to 20 repetitions.

#7. Crunch

Do 1 to 2 sets of 20 repetitions.

4. Endurance Training

Increase your endurance training to 20 minutes. Try to pick up the pace a little this week.

5. Flexibility Training

Finish up and cool down with some flexibility training. Hold each stretch for a count of 10 and run through the stretches twice.

#1. Quadriceps Stretch

#2. Hamstring Stretch

#3. Chest Stretch

#4. Back Stretch

#5. Inner-Thigh Stretch

#6. Torso Twists

Week Two: Weekly Check-In

#1. How did you feel going through the program this week versus last week? Were you sore? Did you feel a little bit more confident with the movements? Did you feel any stronger? (If not, don’t worry; strength takes time!)

#2. Did you start a food journal either on paper or online? Did you notice any positive or negative changes in your diet? Were you more or less hungry than usual?

#3. Did you get in all the water you needed? If not, try bringing a water bottle with you to your workouts and sipping from it between sets.

#4. How was your recovery this week? Did you feel refreshed between workouts or did you need a little extra time to rest? Did you sleep better now that you’re exercising more? Have you set up your bedroom for quality sleep?

Week Three

Your body adapts quickly to exercise, and when you plateau it can be tempting to throw in the towel. But this is exactly the time to recommit! Try this affirmation to help you through:

“Slower progress is still forward progress. Quitting is not an option, and I will stay the course.”

WEEK THREE: HOME WORKOUT

Days of the Week: This week, you will be doing a full-body exercise program for 3 days.

Approximate Workout Time: 1 hour (including a 5-minute warm-up and a 10-minute cool-down)

Overview: This week, start with a 5- to 10-minute warm-up (like walking) and immediately proceed to your resistance training. Take 10 to 15 minutes to cool down with balance-training. Two days of the week, when you’re not doing your resistance-training program, you’ll do your endurance and flexibility training. For example, you might lift weights on Monday, Wednesday, and Friday and do endurance exercises on Tuesday and Thursday, with weekends off. Mix it up in a way that works for your schedule.

Reminder: Remember to pick 3 nonconsecutive days to weight train. You want to make sure to have at least 1 day between resistance workouts so that your body has time to recover and you’re not doing the same exercises 2 days in a row.

1. Warm-Up

Start with a gentle 5- to 10-minute warm-up. You can walk, do some arm circles, climb the stairs, or jog in place.

2. Resistance Training

Go through these exercises, doing 3 sets of each exercise for 12 to 15 repetitions each, unless otherwise noted. Rest for 60 seconds between repetitions and take 2 minutes of rest between sets.

#1. Regular Push-up

#2. Dumbbell Hammer Curls

#3. Banded Seated Row

#4. Walking Lunge

#5. Stability Ball Hamstring Roll-In

#6. Standing Banded Calf Raise

Do 15 to 20 repetitions.

3. Endurance Training

This week, because your endurance-training sessions are getting longer, you’ll split up your resistance-training days and your endurance-training days. On the days you do endurance training, go for 30 to 40 minutes.

4. Balance Training

You’ll be doing 10 to 15 minutes of balance training after your weight training as part of your cool-down. Do 15 to 20 repetitions of each exercise and go through the entire sequence twice if time allows.

#1. Weight Shifts

#2. Standing Crunch with Under-Leg Clap

#3. Arm Sequence with Lifted Heels

#4. Tightrope Walk

#5. Side Leg Raise

5. Flexibility Training

Finish up and cool down after your endurance training with some flexibility training. Hold each stretch for a count of 10. Run through the exercises 3 times each.

#1. Quadriceps Stretch

#2. Chest Stretch

#3. Back Stretch

#4. Hip Stretch

#5. Overhead Triceps Stretch

WEEK THREE: GYM WORKOUT

Days of the Week: This week, you will be doing a full-body exercise program for 3 days.

Approximate Workout Time: 1 hour (including a 5-minute warm-up and a 10-minute cool-down)

Overview: This week, you’ll start with a 5- to 10-minute warm-up and immediately proceed to your resistance training. After your resistance training, you’ll take 10 to 15 minutes to cool down with the balance-training exercises. Two days of the week, when you’re not doing your resistance-training program, you’ll do your endurance and flexibility training. For example, you might lift weights on Monday, Wednesday, and Friday and do endurance exercises on Tuesday and Thursday, with weekends off.

Reminder: Make sure to have at least 1 day between resistance workouts so that your body has time to recover and you’re not doing the same exercises 2 days in a row.

1. Warm-Up

Start with a gentle 5- to 10-minute warm-up like a gentle treadmill jog or slow

pedaling on a bike.

2. Resistance Training

Go through these exercises, doing 3 sets of each exercise for 12 to 15 repetitions each, unless otherwise noted. Rest for 60 seconds between repetitions and take 2 minutes of rest between sets.

#1. Lateral Shoulder Raise Machine

#2. Dumbbell Hammer Curls

#3. Seated Cable Row

#4. Dumbbell Squat

#5. Hamstring Curl

#6. Standing Banded Calf Raise

Do 15 to 20 repetitions.

#7. Hanging Leg Raises

3. Endurance Training

This week, because your endurance-training sessions are getting longer, you’ll split up your resistance-training days and your endurance-training days. On the days you do endurance training, go for 30 to 40 minutes.

4. Balance Training

You’ll be doing 10 to 15 minutes of balance training as part of your cool-down. Do 15 to 20 repetitions of each exercise and repeat the entire sequence twice.

#1. Weight Shifts

#2. Standing Crunch with Under-Leg Clap

#3. Arm Sequence with Lifted Heels

#4. Tightrope Walk

#5. Side Leg Raise

5. Flexibility Training

Finish up and cool down after your endurance training with some flexibility training. Hold each stretch for a count of 10. Repeat the exercises 3 times each.

#1. Quadriceps Stretch

#2. Chest Stretch

#3. Back Stretch

#4. Hip Stretch

#5. Overhead Triceps Stretch

Week Three: Weekly Check-In

Your week-three check-in will help make sure you are feeling good about your program and you are staying on track. You should be monitoring your progress every week and starting to see some real changes in your body and your health.

#1. Are you feeling more energized now that you’re eating healthy, whole, nutritious foods? If you’re viewing your meals as fuel for your workouts, is this strategy helping you?

#2. Are you continuing to get enough water each day? Beyond the water bottle, improve your hydration by eating foods with a high water content, such as fruits, melons, and fibrous vegetables.

#3. Did you find yourself recovering well this week? Did you have enough energy for your workouts, thanks to your food choices and hydration?

#4. How is the workout plan going? Are you enjoying the exercise selection? Are you continuing to monitor your progress?

Week Four

You’ve built healthy habits, and the longer you practice them, the more natural they will become. If you find yourself struggling this week, try repeating an affirmation such as this:

“I am grateful that I get to exercise and eat in a healthy way. My positive outlook is contagious, my mindset is strength, and my attitude is happiness. I choose happy and fit.”

WEEK FOUR: HOME WORKOUT

Days of the Week: This week, you will be doing 3 days of a full-body exercise program and 2 days of endurance training.

Approximate Workout Time: 1 hour, 15 minutes (including a 5-minute warm-up and a 15-minute cool-down)

Overview: On your 3 days of resistance training, start with a 5- to 10-minute warm-up (like walking). Do 3 sets of each exercise, aiming to go a little heavier than last week. Cut your rest time down to 90 seconds. After weight training, round out with 15 minutes of balance exercises.

On non-resistance-training days, do 45 minutes of endurance training followed by 15 minutes of flexibility training. For example, if you do resistance on Monday, Wednesday, and Friday, you’ll do endurance on Tuesday and Thursday or a weekend day.

Reminder: Make sure to have at least 1 day between resistance workouts so that your body has time to recover and you’re not doing the same exercises 2 days in a row.

1. Warm-Up

For 5 minutes, walk or run up and down the stairs, a few times, jog in place or do something else that will get your heart rate up.

2. Resistance Training

You are now up to 3 sets of each exercise, with 12 to 15 repetitions for each. Take 60 seconds of rest between sets and 90 seconds of rest between body parts.

#1. Regular Push-Ups

#2. Lying Banded Chest Press

#3. Dumbbell Lateral Shoulder Raise

#4. Banded Overhead Shoulder Press

#5. Dumbbell Hammer Curls

#6. Standing Banded Biceps Curl

#7. Triceps Dip

#8. Superman

#9. Bent-Over Dumbbell Row

#10. Dumbbell Squat

#11. Standing Banded Calf Raise

#12. Plank

#13. Crunch

3. Endurance Training

Two days per week, when you’re not weight training, do 45 minutes of endurance training. Try 15 minutes of walking, 15 minutes of jogging, and a 15-minute bike ride.

4. Balance Training

You’ll be doing 10 to 15 minutes of balance training on your weight-training days as part of your cool-down. Do 15 to 20 repetitions of each exercise and repeat the entire sequence twice.

#1. Weight Shifts

#2. Toe Taps

#3. Standing Crunch with Under-Leg Clap

#4. Rolling Forearm Side Plank

#5. Tightrope Walk

#6. Side Leg Raise

5. Flexibility Training

On endurance days, cool down with 15 minutes of flexibility training. Hold each stretch for a count of 10. Repeat all flexibility exercises 3 times.

#1. Quadriceps Stretch

#2. Hamstring Stretch

#3. Inner-Thigh Stretch

#4. Calf Stretch

#5. Back Stretch

#6. Chest Stretch

#7. Hip Stretch

#8. Overhead Triceps Stretch

WEEK FOUR: GYM WORKOUT

Days of the Week: This week, you will be doing 3 days of a full-body exercise program and 2 days of endurance training.

Approximate Workout Time: 1 hour, 15 minutes (including a 5-minute warm-up and a 10-minute cool-down)

Overview: On your 3 days of resistance training, start with a 5- to 10-minute warm-up (something like walking). Then you’ll do 3 sets for each exercise but try to go a little heavier than you did last week and reduce your rest time between body parts down to 90 seconds. After your weight training, you’ll round out the session with about 15 minutes of balance exercises. On the days you’re not doing resistance training, you’ll do 45 minutes of endurance training followed by 15 minutes of flexibility training. Aim for 2 days of endurance training this week. For example, if you do resistance training on Monday, Wednesday, and Friday, you’ll do endurance training on Tuesday and Thursday or a weekend day.

Reminder: Remember to pick 3 nonconsecutive days to weight train. You want to make sure to have at least 1 day between resistance workouts so that your body has time to recover and you’re not doing the same exercises 2 days in a row.

1. Warm-Up

Start with a gentle 5-minute warm-up. You can walk on a treadmill with a slight incline, ride a recumbent bike, or jump rope—whatever gets your heart rate up.

2. Resistance Training

You are now up to 3 sets of 12 to 15 repetitions for each exercise. Take 60 seconds of rest between sets and 90 seconds of rest between body parts.

#1. Regular Push-Ups

#2. Pec Dec Chest Fly Machine

#3. Dumbbell Lateral Shoulder Raise

#4. Shoulder Press Machine

#5. Dumbbell Hammer Curls

#6. Standing Banded Biceps Curl

#7. Triceps Cable Pushdown

#8. Lat Pulldown

#9. Seated Cable Row

#10. Dumbbell Romanian Deadlift

#11. Leg Press

#12. Seated Dumbbell Calf Raise

#13. Stability Ball Knee-Ins

#14. Hanging Leg Raises

3. Endurance Training

Two days per week, when you’re not weight training, you’ll be doing 45 minutes of endurance training. Try 15 minutes on the stepper or stair climber followed by 15 minutes on a bike. Finish it off with a light 15-minute treadmill jog.

4. Balance Training

You’ll be doing 10 to 15 minutes of balance training after your weight training as part of your cool-down. Do 15 to 20 repetitions of each exercise and repeat the entire sequence twice.

#1. Weight Shifts

#2. Toe Taps

#3. Standing Crunch with Under-Leg Clap

#4. Rolling Forearm Side Plank

#5. Tightrope Walk

#6. Side Leg Raise

5. Flexibility Training

Cool down with 15 minutes of flexibility training. Hold each stretch for a count of 10. Repeat all flexibility exercises 3 times.

#1. Quadriceps Stretch

#2. Hamstring Stretch

#3. Inner-Thigh Stretch

#4. Calf Stretch

#5. Back Stretch

#6. Chest Stretch

#7. Hip Stretch

#8. Overhead Triceps Stretch

Week Four: Weekly Check-In

Now that you’ve made it this far, it’s time for a reward! It’s important to have goals to keep you focused and moving forward, but rewarding yourself for reaching those goals is also key!

 

#1. How are you feeling at this point? Take some time to reflect upon how far you’ve come. How will you reward yourself? What types of non-food rewards can you look forward to in the future?

#2. Has your nutrition been on point this week? Why or why not? You may find it more manageable to eat healthy six days a week and then look forward to one “cheat meal” of your choice on a weekly basis.

#3. Has your exercise and sleep schedule become routine? Or do you find you’re still struggling to make time for exercise and to get to bed on time? Making yourself a priority and reviewing your goals and your “whys” and can help you get on track.

#4. Are you finding the improvements you’ve made to be motivating and exciting? Do you want to learn more about your fitness and health? Remember, it’s okay to take care of yourself. Besides, if you’re healthy and fit, you’ll be in a much better place to help others.

Week Five

Welcome to week five. Now, your fitness should start feeling like a normal part of your routine. This is how healthy habits are made! This week, try repeating an affirmation such as this:

“I live a fitness lifestyle, and it is simply a part of who I am.”

WEEK FIVE: HOME WORKOUT

Days of the Week: This week, you will be working your upper body and your lower body separately.

Approximate Workout Time: 1 hour

Overview: Your fifth week will have you splitting the body into upper and lower parts. You’ll do 2 days of upper-body workouts and 2 days of lower-body workouts, along with 2 days of endurance training, for a 6-day workout week.

Here’s an example of what it could look like:

Monday—upper-body and balance training

Tuesday—lower-body and balance training

Wednesday—endurance and flexibility training

Thursday—upper-body and balance training

Friday—lower-body and balance training

Saturday—endurance and flexibility training

Sunday—OFF

Reminder: If you don’t want to work out this often, do an upper-body training day followed by an endurance-training day, followed by a lower-body training day. You can also spread the program out and take rest days in between.

1. Warm-Up

Start with a gentle 5- to 10-minute warm-up. Then, for this week’s resistance training days, do 1 set of each exercise for 12 to 15 repetitions. Rest for 60 seconds between sets and 90 seconds between body parts.

2. Resistance Training – Upper Body

#1. Dumbbell Chest Press

#2. Dumbbell or Banded Flies

#3. Dumbbell Lateral Shoulder Raise

#4. Dumbbell Overhead Press

#5. Dumbbell Hammer Curls

#6. Triceps Dip

#7. Dumbbell Kickback

#8. Bent-Over Dumbbell Row

#9. Banded Seated Row

3. Resistance Training – Lower Body

#1. Squat

#2. Glute Bridge

#3. Walking Lunge

#4. Stability Ball Hamstring Roll-In

#5. Banded Romanian Deadlift

#6. Seated Dumbbell Calf Raise

#7. Standing Banded Calf Raise

4. Balance Training

You’ll be doing 10 to 15 minutes of balance training after your resistance training. Do 15 to 20 repetitions of each exercise and go through the entire sequence twice if time allows.

#1. Weight Shifts

#2. Toe Taps

#3. Standing Crunch with Under-Leg Clap

#4. Rolling Forearm Side Plank

#5. Tightrope Walk

#6. Side Leg Raise

#7. One-Legged Stand

#8. Arm Sequence with Lifted Heels

5. Flexibility Training

Cool down after your endurance training with 15 minutes of flexibility training. Hold each stretch for a count of 10. Repeat all flexibility exercises 3 times.

#1. Overhead Triceps Stretch

#2. Hip Stretch

#3. Chest Stretch

#4. Arm Circles

#5. Cat-Cow

#6. Torso Twists

#7. Leg Pendulums

WEEK FIVE: GYM WORKOUT

Days of the Week: This week, you will be working your upper body and your lower body separately.

Approximate Workout Time: 1 hour

Overview: Your fifth week will have you splitting the body into upper and lower parts. You’ll do 2 days of upper-body workouts and 2 days of lower-body workouts, along with 2 days of endurance training, for a 6-day workout week. Revisit here for a suggested schedule.

Reminder: If you don’t want to work out this often, you can simply do an upper-body training day followed by an endurance-training day, followed by a lower-body training day. You can also spread the program out and take rest days in between.

1. Warm-Up

Start with a gentle 5- to 10-minute warm-up. Just get the blood moving before you begin your weight training. You’ll do 1 set of each exercise for 12 to 15 repetitions. Rest for 60 seconds between sets and 90 seconds between body parts.

2. Resistance Training – Upper Body

#1. Seated Chest Press

#2. Pec Dec Chest Fly Machine

#3. Lateral Shoulder Raise Machine

#4. Dumbbell Overhead Press

#5. Preacher Curl

#6. Dumbbell Hammer Curls

#7. Triceps Cable Pushdown

#8. Dumbbell Kickback

#9. Seated Cable Row

#10. Pull-Ups or Assisted Pull-Ups

3. Resistance Training – Lower Body

#1. Leg Press

#2. Glute Bridge

#3. Walking Lunge

#4. Hamstring Curl

#5. Dumbbell Romanian Deadlift

#6. Seated Dumbbell Calf Raise

#7. Leg Press Calf Raises

#8. Stability Ball Knee-Ins

#9. Hanging Leg Raises

4. Balance Training

You’ll be doing 10 to 15 minutes of balance training after your weight training as part of your cool-down. Do 15 to 20 repetitions of each exercise and repeat the entire sequence twice.

#1. Weight Shifts

#2. Toe Taps

#3. Standing Crunch with Under-Leg Clap

#4. Rolling Forearm Side Plank

#5. Tightrope Walk

#6. Side Leg Raise

#7. One-Legged Stand

#8. Arm Sequence with Lifted Heels

5. Flexibility Training

Finish up and cool down after your endurance training with 15 minutes of flexibility training. Hold each stretch for a count of 10. Repeat all flexibility exercises 3 times.

#1. Overhead Triceps Stretch

#2. Hip Stretch

#3. Chest Stretch

#4. Arm Circles

#5. Cat-Cow

#6. Torso Twists

#7. Leg Pendulums

Week Five: Weekly Check-In

Great job working out this week and getting to week five of your program! You should be extremely proud of yourself.

#1. How are you feeling? Is your body feeling stronger? If at any point, you feel like you’re not progressing, simply repeat the last week of workouts until you’re ready to move forward.

#2. Have your nutrition and hydration been on point this week? Are you feeling better about your fitness now that positive actions are becoming part of your routine?

#3. Have other people started to notice your success and the positive changes you’ve made? Are you noticing motivating changes both in the mirror and within yourself?

Week Six

Now that you are entering week six of your workout program, you should be excited by your progress. This is what you’re all about: setting and achieving goals. This week, try repeating an affirmation such as this: “When I have a goal in mind, I make plans and I take action to achieve it.”

WEEK SIX: HOME WORKOUT

Days of the Week: This week, you will be working your upper body and your lower body separately.

Approximate Workout Time: 1 hour

Overview: This week, you will again be splitting the body into upper and lower body parts. You’ll do 2 days of upper-body workouts and 2 days of lower-body workouts, along with 2 days of endurance training, for a 6-day workout week. Revisit here for a suggested schedule.

Reminder: If these workouts have progressed too quickly, simply go back to the weeks that worked best for you and repeat those until you’re comfortable moving forward. Or, simply add additional rest days into the program between training days.

1. Warm-Up

Start with a gentle 5- to 10-minute warm-up. You can walk, jog lightly in place, do some arm circles, or climb the stairs—whatever gets your heart rate up. You’ll do 2 sets of each exercise for 12 to 15 repetitions. Rest for 60 seconds between sets and 90 seconds between body parts.

2. Resistance Training – Upper Body

#1. Dumbbell Chest Press

#2. Dumbbell or Banded Flies

#3. Dumbbell Lateral Shoulder Raise

#4. Dumbbell Overhead Press

#5. Dumbbell Hammer Curls

#6. Triceps Dip

#7. Dumbbell Kickback

#8. Bent-Over Dumbbell Row

#9. Banded Seated Row

3. Resistance Training – Lower Body

#1. Squat

#2. Glute Bridge

#3. Walking Lunge

#4. Stability Ball Hamstring Roll-In

#5. Banded Romanian Deadlift

#6. Seated Dumbbell Calf Raise

#7. Standing Banded Calf Raise

4. Endurance Training

This week, you’ll do 10 minutes of high-intensity interval training (HIIT). After your warm-up, you’ll do intervals of 15 seconds of maximum effort followed by 45 seconds of “rest,” which is continuing to move slowly at a lower level of effort. You’ll do 10 rounds of this, and then finish off your regular endurance training for 20 to 30 minutes.

Your HIIT routine might look something like this:

  • 15 seconds fast pedaling on an indoor bike
  • 45 seconds of slower pedaling
  • Repeat this sequence for 10 rounds
  • Continue with your favorite form of endurance training for the remaining 20 or 30 minutes, depending on your fitness level.

Note: HIIT isn’t for everyone, and not everyone may be ready to commit to it. It’s a great way to improve your cardiovascular fitness, but stick with your usual endurance-training routine from the earlier weeks if you feel more comfortable.

5. Balance Training

On days you don’t do endurance training, you’ll be doing 10 to 15 minutes of balance training after your weight training as part of your cool-down. Do 15 to 20 repetitions of each exercise and repeat the entire sequence twice.

#1. Weight Shifts

#2. Toe Taps

#3. Standing Crunch with Under-Leg Clap

#4. Rolling Forearm Side Plank

#5. Tightrope Walk

#6. Side Leg Raise

#7. One-Legged Stand

#8. Arm Sequence with Lifted Heels

6. Flexibility Training

Cool down after your endurance training with 15 minutes of flexibility training. Hold each stretch for a count of 10. Repeat all flexibility exercises 3 times.

#1. Quadriceps Stretch

#2. Hamstring Stretch

#3. Inner-Thigh Stretch

#4. Calf Stretch

#5. Back Stretch

#6. Overhead Triceps Stretch

#7. Hip Stretch

#8. Chest Stretch

#9. Arm Circles

#10. Cat Cow

#11. Torso Twists

#12. Leg Pendulums

WEEK SIX: GYM WORKOUT

Days of the Week: This week, you will be working your upper and your lower body separately.

Approximate Workout Time: 1 hour

Overview: This week, you will again be splitting the body into upper and lower body parts. You’ll do 2 days of upper-body workouts and 2 days of lower-body workouts, along with 2 days of endurance training, for a 6-day workout week. Revisit here for a suggested schedule.

Reminder: If you feel like these workouts have progressed too quickly, go back to the weeks that worked best for you and repeat those until you’re comfortable with moving forward. Or simply add additional rest days into the program between training days.

1. Warm-Up

Start with a gentle 5- to 10-minute warm-up. You can walk on the treadmill, climb stairs on the stepper, or do some gentle gliding on the elliptical. You’ll do 2 sets of each exercise for 12 to 15 repetitions. Rest for 60 seconds between sets and 90 seconds between body parts.

2. Resistance Training – Upper Body

#1. Seated Chest Press

#2. Pec Dec Chest Fly Machine

#3. Lateral Shoulder Raise Machine

#4. Dumbbell Overhead Press

#5. Preacher Curl

#6. Dumbbell Hammer Curls

#7. Triceps Cable Pushdown

#8. Dumbbell Kickback

#9. Seated Cable Row

#10. Pull-Ups or Assisted Pull-Ups

3. Resistance Training – Lower Body

#1. Leg Press

#2. Glute Bridge

#3. Walking Lunge

#4. Hamstring Curl

#5. Dumbbell Romanian Deadlift

#6. Seated Dumbbell Calf Raise

#7. Leg Press Calf Raise

#8. Stability Ball Knee-Ins

#9. Hanging Leg Raises

4. Endurance Training

This week, you’ll do 10 minutes of high-intensity interval training (HIIT). After your warm-up, you’ll do intervals of 15 seconds of maximum effort followed by 45 seconds of “rest,” which is continuing to move slowly at a lower level of effort. You’ll do 10 rounds of this, and then finish off with your regular endurance training for 20 to 30 minutes.

Your HIIT routine might look something like this:

  • 15 seconds fast pedalling on an indoor bike
  • 45 seconds of slower pedalling
  • Repeat this sequence for 10 rounds
  • Continue with your favourite form of endurance training for the remaining 20 or 30 minutes, depending on your fitness level.

Note: HIIT isn’t for everyone, and not everyone may be ready to commit to it. It’s a great way to improve your cardiovascular fitness but stick with your usual endurance-training routine from the earlier weeks if you feel more comfortable.

5. Balance Training

On days you don’t do endurance training, you’ll be doing 10 to 15 minutes of balance training after your weight training as part of your cool-down. Do 15 to 20 repetitions of each exercise and repeat the entire sequence twice.

#1. Weight Shifts

#2. Toe Taps

#3. Standing Crunch with Under-Leg Clap

#4. Rolling Forearm Side Plank

#5. Tightrope Walk

#6. Side Leg Raise

#7. One-Legged Stand

#8. Arm Sequence with Lifted Heels

6. Flexibility Training

Finish up and cool down after your endurance training with 15 minutes of flexibility training. Hold each stretch for a count of 10. Repeat all flexibility exercises 3 times.

#1. Quadriceps Stretch

#2. Hamstring Stretch

#3. Inner-Thigh Stretch

#4. Calf Stretch

#5. Back Stretch

#6. Overhead Triceps Stretch

#7. Hip Stretch

#8. Chest Stretch

#9. Arm Circles

#10. Cat-Cow

#11. Torso Twists

#12. Leg Pendulums

Week Six: Weekly Check-In

You did it! You made it to the finish line of your program. You should be extremely proud of yourself. You set a goal, took action, and now you are here.

#1. What have you learned about yourself, your health and fitness, and your lifestyle?

#2. What did you do well over the past six weeks, and what are some areas for improvement?

#3. What will you do to stay motivated as you face challenges moving forward? Have you found social support in friends, family, or online groups?

#4. What will you do next to keep up your progress? What are your next fitness goals?

Do You Have to Take Supplements with Exercise Programme?

It becomes harder for you to lose weight as you get older. As you age, you lose muscle. This has a greater impact than simply losing muscle definition and tone. Since muscle burns more calories than fat, having less muscle makes it harder to burn the calories you consume.

Therefore, apart from doing regular exercises to strengthen your muscles, you might also consider taking some supplements to support weight loss.

Certainly, in order to burn fat, a person cannot rely on a single food or supplement. They should also decrease their calorie intake and increase physical activity. However, when used as part of a healthy diet and lifestyle, fat burners may accelerate weight loss by either increasing metabolism or decreasing appetite.

Traditional approaches to weight loss cannot be substituted by natural supplements. However, they may help people burn slightly more calories every day, gradually increasing weight loss.

Resurge is of the most popular weight loss supplements that promise to help you shed pounds and sleep better. Because studies have shown that sleep deprivation is associated with deficiencies of growth hormone and elevated levels of cortisol, both of which contribute to obesity.

While other supplements promote nutritional factors, meal replacement forms, appetite suppression, or similar effects, Resurge boosts your body’s metabolism by increasing your core temperature. However, before making any purchases, you might want to read some Resurge reviews because the supplement industry is rife with scams.

It should be noted that pills or supplements only work when combined with a healthy weight-loss diet. Supplements are ineffective on their own and are hardly a solution to obesity. 

Besides, it’s always best to talk with your doctor before you start taking a supplement, especially if you already take medications, have health concerns or are pregnant.

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