Workouts
Welcome to the 50+ Fitness Fanatic Workouts — a space designed to keep you strong, active, and energized at every stage of life. These workouts are created specifically for the 50+ community, focusing on mobility, balance, strength, and endurance.
Each routine is built to meet you where you are — whether you’re getting back into movement or maintaining the momentum you’ve built over the years. The goal is simple: to help you move better, feel better, and live better.
You’ll find six different exercises here, each targeting key areas of functional fitness. You can do one, a few, or all of them — depending on your time, energy, and goals for the day. Every workout is designed to be adaptable, safe, and effective, whether you’re exercising at home or in the gym.
Push-ups
Do these sets 3 days each week.
Week 1: 16 - 14 -11- 8 - 5
Week 2: 24 - 20 - 16 - 12 - 8
Week 3: 33 - 28 - 22 - 16 - 11
Week 4: 35 - 29 - 23 - 17 - 11
* (45 seconds between each set)
Pull-ups
Do these sets 3 days each week.
Week 1: 5 - 4 - 3 - 2 - 1 - 1 - 2 - 3 - 4 - 5
Week 2: 5 - 5 - 5 - 3 - 3 - 3 - 2 - 2 - 2 - 1
Week 3: 7 - 6 - 5 - 4 - 3 - 4 - 5 - 6 - 7
Week 4: 10 - 8 - 6 - 4 - 2 - 4 - 6 - 8 - 10
*( 1 min. between each set)
Reverse Alternating Lunges
Do these sets 2 days each week.
Week 1: 10 each leg
Week 2: 20 each leg
Week 3: 30 each leg
Week 4: 40 each leg
*(1 minute between each set.)
Forearm Plank
Do these sets 4 days each week.
Week 1: 2 x 30 seconds
Week 2: 2 x 45 seconds
Week 3: 2 x 1 min.
Week 4: 2 x 1 min 30 seconds
*(1 minute between each set.)
Tricep Dips
Do these 3 days each week.
Week 1: 2 x 10
Week 2: 2 x 15
Week 3: 2 x 20
Week 4: 2 x 25
*(1 minute between each set.)
Cardio - Jump Roping
Do these 3 days each week.
Week 1: 3 x 45 seconds
Week 2: 3 x 1 min.
Week 3: 3 x 2 min.
Week 4: 3 x 3 min.
*(1 minute between each set.)