Hi Stew, I will be turning 50 this week. I am 5’8 and weigh 202 lbs. I have been on BP and cholesterol meds for almost 3 decades. I am looking to make some lifestyle changes and wondering what you recommended for getting fit.
I have a printed copy of your Navy SEAL bodyweight circuit from Men’s fitness, I believe, from many years ago. I’m looking for a full body circuit that I can do at home, a few times a week. I have some dumbbells, and a treadmill. Would you recommend that SEAL workout or something else? Also, with whatever workout that I do, how long would I do it for, before changing it, to avoid plateau? Thanks in advance. Max
Max - I have some great ideas for you to do at home with little to no equipment It might be helpful to add in a pullup bar and dip bar to multiply the exercises you can do as you progress into tougher calisthenics. However, if you need to treat yourself like a beginner, consider this workout – 45 Day Plan.
I am not a fan of doing the same workout several times a week with no variety. In fact, most of my workouts use the same exercises listed below with a different choreography every day. Maybe one day is a pyramid type workout, the next being a super set, and another being a max repetition set workout. Some days are simple circuits, but yes, my answer would be to change it up each week.
Here is something I like to do when limited to treadmills and dumbbells (and a place to do pullups):
Warmup with Pushup / Squat / Jog Warmup Pyramid Jog/walk 25m (across yard, driveway, local field, park, basketball court) 1 pushup / 1 half squat Jog 25m - 2 pushups, 2 half squats Jog 25m - 3 pushups, 3 half squats...go up to 10/10 It is fine to also add in dynamic stretches into the 25m sections in place of 25m jogs too.
Check out this excellent dynamic stretch ideas
Here is a full body option workout. If you prefer to do upper body one day and the following day just do the leg exercises that is fine to break it up into a split routine.
If you are going to do a full body workout, consider working all the joints that day. One way we do that is by using the Push, Pull, Full, Leg, Core, and Cardio method. These circuits have all of these elements into them:
Repeat 3 times 5 minutes jog or walk (or combination) Pullups 5 (or 2 flexed arm hangs) or replace with DB rows or bicep curls 10 Pushups 10-20 – use knees on ground if needed. Plank pose 1 minute – use knees on ground if needed. Half squats 10 (depending on your knees, you can go down half way or hold onto something so your knees take less strain from your full bodyweight) Dips 10 – do on chair if no parallel bars. Repeat 3 times Walk up/down flight of stairs 5 times – if knees do not hurt doing so. If so – just walk or bike. Crunches 20 Reverse Crunches 20 Lunges 10/leg MJDB#2 - 10
Repeat 3 times DB rows 10/arm DB military press 10 DB bicep curls 10 DB tricep ext 10 Lightweight Shoulder Workout - Keep the shoulders strong but durable using this workout and the following stretching routine in the link. There are some helpful tips to avoid serious shoulder injury too. However, these are my favorite calisthenics type workouts. Five Part Series (PT Pyramid, Super Set, others)
If you need to look up these exercises see the on my Youtube Channel Fitness Library Page
Additional Links to Try (Some are advanced but can be easily scaled back)
Tactical Fitness Over 40 is a pretty tough intermediate to advanced level of workout program that mixes calisthenics, dumbbells, and cardio options mixed with recovery programming for the athlete over 40 years old.
Good luck Stew Smith