|
Hi, I'm 47 and exercise 4 times a week...
typical routine -
monday
1 hours kettlebell class with a mixture of running, kettlebell (upto 24kg now), and body weigh exercises
wednesday
gym (push) - 36kg dumbbell benchpress, cable flyes, cable side raises, rear delt raises, 80 kettlebell presses @ 20kg in 5 minutes (5 each arm then keep swapping arms), various tricep exercises (normally with cables etc), the finish off with 10x8 proper burpees
thursday
gym (pull) - deadlifts (upto 130kg), rows, pullups / lat pulldowns, 10 x 10 24kg kettlebell swings alternating with 5 cleans per arm, then some bicep work
friday
gym (legs) - 20 bodyweight squats, legpress's, 5x20 lunges with 20kg kettlebell, 10x10 box jumps (on a normal height weight bench), then a bit of cardio - currently skipping 4-500.
|
|