Fitness Plans Tailored to You
March 21, 2010 by fitness
Filed under Exercise @ Home, Exercise Programs
Here’s some fitness plans tailored to you, with different programs for different age groups.
These programs, from San Diego-based trainer Justin Price, emphasizes plyometrics (swiftly contracting elongated muscles), cardio and strength training.
Click here for a fitness plan tailored to 40s and 50s
Click here for a fitness plan tailored to 60s and 70s
You’re strongest at this age, so push it and lay the groundwork for a healthy adulthood.
A personal trainer can help you to reach your health and fitness goals sooner
A fitness plan tailored to 20s and 30s
Monday Warm up for 5 minutes and do dynamic stretches, such as touching toes, lunging backward or twisting the upper body from the hips. |
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3 Sets |
20 diagonal lunge with dumbbell reach, return to standing, then shoulder press; 20 side to side jumps over a Bosu ball; 10 to 12 bicep curl to shoulder press. |
3 Sets |
15 push-ups to pike position then crawl on hands and feet forward and backward 10 yards. |
3 Sets |
Step-ups for 90 seconds; 10 reps of seated rowing; 10 lat pull-downs in squat position. |
3 Sets |
fitness ball: 20 crunches; 10 to 15 roll-outs; 20 reverse crunches. |
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Cardio workout on the elliptical machine for 5 to 10 minutes at high intensity. |
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Five-minute cool-down and stretching |
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Tuesday |
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Wednesday Five minutes of warmup and 5 minutes of dynamic stretching. |
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2 Sets |
As many chin-ups as you can do; as many push-ups as you can, making sure to move the shoulder blades away from the spine at the top of the movement. |
2 Sets |
10 to 12 reps of barbell rowing; 10 to 12 chest presses on stability ball, alternating arms with the dumbbell. |
2 Sets |
10 to 12 standing bicep curls to shoulder press, alternating arms; bent at the waist, do 12 to 15 dumbbell raises toward the ceiling, working the deltoids. |
2 Sets |
10 to 12 chest flies (alternating arms); 15 full lateral raises. |
2 Sets |
Hold push-up position with hands on a stability ball for one minute; Lying on side, raise hips and balance on lower arm for 30 to 60 seconds on each side; 50 bicycle kicks on Bosu ball. |
Static stretches: Hold each position for several seconds. |
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Thursday One hour of a sport such as basketball, tennis, soccer, flag football or an hour long kickboxing or tai chi class. Make sure to warm up and stretch. |
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Friday Five minutes of warmup and 5 minutes of dynamic stretches. |
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3 Sets |
10 to 12 bicep curls with barbell; 10 to 12 tricep presses lying on a stability ball with dumbbells. |
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3 Sets |
10 to 12 alternating standing dumbbell curls; 10 to 12 tricep push-downs. |
3 Sets |
10 to 12 preacher curls (resting arms against a slanted bench); 10 to 12 tricep presses lying on stability ball with dumbbells; 10 to 12 hammer curls (with hands parallel to the body); 10 to 12 tricep |
Static stretches: Hot shower or bath followed by 10 to 15 minutes of relaxation or meditation. |
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Saturday Exercise at a mild intensity for about an hour. Choose an activity such as a gentle swim, a slow walk, or an easy bike ride or hike. |
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Sunday One to two hours of a favorite activity, such as Pilates, golf, tennis or running. It should be something different from other activities done during the week. |
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