[img]http://static.squarespace.com/static/5380609de4b007073a0b283a/t/546269e6e4b08f1a4660111f/1415735784029/?format=300w[/img]I found this formula for folks above 50 but I also realized that if my contemporaries in their 20s can achieve this , Come on!!!! I think that's a great health achievement.

Complete this workout 3 days a week, but do the flexibility training every day. The tempo is 2 seconds up, 2 seconds down. Do the strength and core part as a circuit: perform 1 set of each of the 6 exercises (resting 30 seconds between exercises), and rest 1 minute. Then repeat 2 more times.


SPLIT YOUR WORKOUT LIKE THIS
Flexibility: 20 minutes
Strength: 20 minutes
Cardio: 20 minutes

FLEXIBILITY
Foam rolling: 10 minutes
Kneeling hip flexor stretches: 10
Lateral squats: 10
Wall hamstring stretch: 10
Doorway pec stretches: 10


STRENGTH
Pushups: 3 sets of 10 to 20
Split squats: 3 sets of 12; add dumbbells when you master the form
Lunges: 3 sets of 12
Front pulldowns: 3 sets of 12

CORE
Planks: 3 reps; hold for 30 to 60 seconds
Side planks: 3 reps; hold for 10 seconds on each side

CARDIO
Alternate running, rowing, and bicycling intervals. Start with a 5-minute warmup; then do five 60-second sprints, with 2 minutes rest. Mix in steady-state days during which you just bicycle, row, or run for 20 minutes at a pace slower than 70 percent of your maximum heart rate

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