Fitness Plans Tailored to YouHere’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.

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.

Cardio workout on the elliptical machine for 5 to 10 minutes at high intensity.

   Five-minute cool-down and stretching

Tuesday
Take it easier. One hour of yoga or a 30-minute mildly paced swim or a one-hour moderately paced hike or walk.


Wednesday
Five minutes of warmup and 5 minutes of dynamic stretching.

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.

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.


Friday
Five minutes of warmup and 5 minutes of dynamic stretches.

3 Sets
10 to 12 bicep curls with barbell; 10 to 12 tricep presses lying on a stability ball with dumbbells.

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
dips on a bench.

Static stretches:
Hot shower or bath followed by 10 to 15 minutes of relaxation or meditation.

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.


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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