Category: Workouts

⌛TIMESTAMPS – counting down to MOST important:
⏱️ Intro – 0:00
✅ Exercise 5 – 02:12
✅ Exercise 4 – 05:07
✅ Exercise 3 – 08:07
✅ Exercise 2 – 12:00
✅ Exercise 1 – 15:50

DESCRIPTION (counting down to MOST important)

5th best: Wall push-ups with hold – builds upper body & reaction time.

4th best: Seated leg lifts with resistance – boosts walking speed & stair climbing.

3rd best: Standing heel raises with balance – improves circulation & fall recovery.

2nd best: Modified squats to chair – enhances daily sit-to-stand ability & independence.

1st best: Bird dog hold progressions – strengthens core, balance, brain, and bone health.

Only 20–25 minutes/day, 3–4 times/week, for superior results compared to long walks.

Key principle: progression over perfection — start small and build up.

“Most people train what they see in the mirror — chest, arms, quads and maybe abs if they’re feeling ambitious,” trainer Marfred Suazo told Fox News Digital. “That’s what I call ‘mirror training.’”

“You need non-mirror training — training the muscles you can’t see but feel every single day. These are the muscles that keep you standing tall, moving with power and living without pain.”

Power zone: Glutes and hamstrings

Posture zone: Upper- and mid-back

Stability zone: Core and obliques

Mobility zone: Shoulders and rotator cuff

Grip zone: Hands and forearms

https://www.foxnews.com/health/older-adults-should-target-muscles-when-strength-training-says-fitness-pro

Schedule:

• Day 1 (Monday): Upper Body + Core (Total Gym)
• Day 2 (Wednesday): Lower Body + Spinal Loading (Gym)
• Day 3 (Friday): Full Body + Power & Balance (Home)

Total Gym deck card #’s in ( ) :

Day 1 – Upper Body + Core (Total Gym)

Warm-Up (5 min): Arm circles, shoulder rolls, band pull-aparts

Workout – 2–3 sets each:

• Chest Press (#1) 10–12 reps
• Lat Pulldown or Pullovers (#62) 10–12 reps
• Seated Row (#11) 10–12 reps
• Shoulder Press (or Incline Raise) (#19) 8–10 reps
• Biceps Curl (#43) 10–12 reps
• Triceps Extension (#45) 10–12 reps
• Plank – 30 to 60 seconds
• Side Planks or Russian Twists (#54 or #57) 30 sec per side

Tip: Gradually increase incline every 1–2 weeks for progression.

Day 2 – Lower Body + Spinal Loading (Gym)

Warm-Up (5 min): Dynamic leg swings, bodyweight squats, step-ups

Workout – 2–3 sets each:

• Leg Press – 8–10 reps (moderate to heavy weight)
• Hip Abduction – 10–15 reps
• Hip Adduction – 10–15 reps
• Standing Calf Raises – 15 reps
• Leg Extension – 8–12 reps
• Leg Curl or Romanian Deadlift – 8–12 reps
• Standing Overhead Press (dumbbells or machine) – 8–10 reps

Optional:

• Cable Woodchops – 10 per side
• Reverse Lunges – 10 per leg

Day 3 – Full Body + Power & Balance (Home)

Warm-Up (3–5 min): Marching in place, arm and leg swings

Workout – 2–3 sets each:

• Total Gym Squats (pause at bottom) (#27) 12–15 reps
• Total Gym Shoulder Press (#19) or Push-Ups – 10–12 reps
• Total Gym Rows (#11) 10–12 reps
• Step-Ups or Calf Raises (#31) 15 reps per leg
• Chair Sit-to-Stands (explosive upward motion) – 10–15 reps
• Heel Drops or Light Jumps – 30 to 60 seconds
• Single-Leg Balance (eyes closed) – 20 seconds per leg

Cool Down Stretch (5 min): Hamstrings, quads, chest, calves

Asking chatGPT for a friend:

I am a 70+ year old female who doesn’t like to exercise. I have a set of canvas suspension straps (like TRX) and a poster of suspension exercises. I need a schedule of suspension exercises 3 times per week to build muscle and bone mass. The workouts must not exceed 15 minutes each day. Can you help me?

ChatGPT said:

Absolutely —

✅ Workout A: Lower Body & Core Focus (Monday)

Warm-Up: March in place + shoulder rolls, 2 mins

1. Squat with Suspension Support, 1 min
2. Hamstring Runners (on floor, heels in straps), 1 min
3. Tiptoe Calf Raise with Strap Support, 1 min
4. Glute Bridge (heels in straps), 1 min
5. Standing Knee Lift (Balance), 1 min (30 sec each leg, holding straps for support)
6. Plank (on knees w/ forearms on floor or in straps), 1 min

Repeat exercises #1–6 once more, 6 mins

Cool Down Stretch , 1 min

*******

✅ Workout B: Upper Body & Core Focus (Wednesday)

Warm-Up: Arm circles + shoulder shrugs, 2 mins

1. Row (back exercise), 1 min
2. Chest Press, 1 min
3. Bicep Curl (palms up), 1 min
4. Tricep Press, 1 min
5. Standing Hip Drop (core), 1 min
6. Seated Crunch & Curl (sit on floor, pull knees in), 1 min

Repeat #1–6 once more, 6 mins

Cool Down Stretch , 1 min

*******

✅ Workout C: Total Body (Friday)

Warm-Up: Light marching + arm swings , 2 mins

1. Assisted Squat & Row (combo move), 1 min
2. Chest Fly, 1 min
3. Reverse Lunge (hold straps for balance), 1 min
4. Overhead Superman, 1 min
5. Side Step with Strap Support (balance), 1 min
6. Standing Torso Rotation (core), 1 min

Repeat #1–6 once more, 6 mins

Cool Down Stretch 1 min

*******

✅ Tips for Success
Form first – Use a mirror if possible. Don’t rush reps.

Breathing: Exhale on effort (e.g., stand up, pull).

Intensity: You can increase difficulty by stepping forward/back to change strap angle.

Rest: 15–30 seconds between exercises if needed.

Hydration: Sip water before and after.

You’re doing something great for your long-term health — even if you don’t like “exercise,” you’re training smart. Let chatGPT know how else it can support you.