Exercises take about 30-60 minutes to go through. You start with carpet exercises then the rest and finally stretch exercises. About 35 exercises. Run about 3 x 10 repetitions or as many as you can on all exercises. My role model is a 104 year old bodybuilder.

Full Body Workout Routine 

(Approximately 60 minutes)

Note: Explanatory images and detailed instructions will be provided.

Warm-up and Mat Exercises

• Prostate rocking on mat, lying on your back

• Sit-ups and plank on mat

• Plank on mat

• Push-ups with bent knees on mat

• Cobra stretch on mat

• Airplane exercise lying face down on mat

• Dog pose on mat, stretch one leg out

• Lying on back, wiggle shoulders with clenched fists and straight arms on mat

Strength and Resistance Training

• Hanging leg bends on bar

• Neck pulls with bent bar on pulley or bar

• Fat-burning sit-ups with legs angled, feet together on floor, 30 reps x 3 sets

• Back stretch while hanging on bar

• Arm and chest pulls with weights seated in machine with pulley on floor, overhead pulls (shoulder exercise)

• Bench press

• Bicep curls with dumbbells or barbell

Core and Balance

• Sitting on chair, zigzag motion with straight legs (core training)

• Back training on inverted bench, lifting back using own weight (reverse)

• Dumbbell side arm lifts and stretches, also overhead lifts while seated

• Dumbbell karate punches

• Stand on one leg with your arms in a T. Bend the free leg and rotate it around the hip in a forward circle. Remain standing and also rotate the lower leg around the knee joint

Leg Training

• Thigh training: front and back on leg curl machine

• Squats with dumbbells, weights, or without weights

• Walk like a penguin on heels with pelvic floor contraction

• Toe bending and whole foot exercises

• Dumbbell lifts behind the head

Balance Work

• T-balance exercise: stand on one leg, other leg forward or slightly bent, close eyes, arms stretched out in T, maintain balance

• Balance exercises: stand on one leg, arms stretched out in T, bend leg, look, then close eyes, bend leg more and stretch front thigh while balancing

Stretching

• Leg stretch and toe pull with the leg about 1.20 meters up against support and straight leg, slightly bent, stretch the thigh

• Bent leg stretch out thigh

• Straight arm stretch chest toward wall

• Bent arm pull elbow toward chest

• Arms and back bent forward toward feet in zigzag motion, legs apart

• Arm pendulum exercise, back straight and bent

• Calf stretch against support

• Sitting on chair, leg and knee bent resting on other leg stretch

• Rotate feet

Additional Mobility and Concentration Exercises

• Tap weighted ear 60 times per ear (good for concentration)

• Press arms with thumb, three fingers from wrist, both hands

• Press below thumb in line with index finger 60 times per hand (good for stomach)

• Clenched fists with stretched arms back and forth 60 times (good for concentration)

• Clap fists with thumb inside fist 36 times

• Rub around ear with hand between ring and middle finger 36 times each side

• Hop on one leg and hit under other leg below knee 40 times, then hands on head, bend elbows toward knee held apart at hips, repeat with opposite knee about 10 times

• Left leg forward weight and right leg back weight, flex straight arms back and forth 60 times (good for hips)

• Walk on toes 60-70 steps

• Backward leg flexes 36-60 times with foot and calf moving toward back leg

• Squats without weights with hands together or using support, 10-20 reps, 3 sets

• Final exercise shake loose. Stand straight relax shake your whole body shoulders and jump a little