The Fit Six – Do These Weekly To Stay Fit

Six Exercises to Keep You Fit

Barbells, Kettlebells, Machines, Rowers, Pelatons, Treadmills, Dumbbells, BOSU Balls, TRX and more! With all the equipment and exercises out there, where do you start if you just want to stay fit? What do I mean by “stay fit”? I mean something you can do to just ensure you preserve some of your health and fitness as you age.  This is for you, if you don’t want to get into the gym or into heavy routines. I would say it is the MINIMUM you should be doing to ensure you can function as you get older. Here are what I call the Fit Six. All you’ll need is a set of dumbbells and a mat.

Aerobic Conditioning

  • 3X per week for at least 30 minutes each session
  • The goal here is to do ANY physical activity for 30 minutes straight where your Heart Rate (HR) is at or over 75% of your Max Heart Rate
  • Max Heart Rate = 220 – your age. Example: Age 50. Max HR = 170.  TARGET HR = 128

V-ups

  • Core Strength
  • 3X per week
  • 3 Sets of 10

Squat to Press

  • Leg and Back Strength to Get up and Down
  • 3X Per Week
  • Using dumbbells
  • Dumbbell Weight: Your Weight/6. Example: Your Weight 120 pounds.  Dumbbell Weight (each hand) = 20 pounds

Pushups

  • Chest and Triceps workout
  • 3x Per Week
  • 3 sets of 10

Rows

  • Back Workout
  • 3x Per Week
  • 3 sets of 10

Triceps Extension and Curls Supersets

  • Tricep/Bicep Workout
  • 3x Per Week
  • 3 sets of 10 Superset
  • Superset = 1 set of Triceps followed by 1 set of Biceps with no rest
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