Updated: Feb 6, 2020
Now 90 days is not a very long time. However it is enough time to make an effective and positive change to your body and mind. Picture yourself in 90 days? 90 days that can change your life!Consider this program a quick and practical guide to everything that’s required to START your own 90 day body reboot safely.
The aim of this program is to take you from the sofa back to the gym. By the end of the program you will have established a base from which you can grow and should see noticeable differences in your appearance and all round health.
Step 1: Get off the sofa: The first step is always the hardest.
Step 2: Visit your GP/Doctor.
I don’t care how good you are feeling, if you’re reading this then you’re probably over 50 and before you start any kind of exercise program you must visit your Doctor or GP.
Step 3: The work out: No gym required!
The following workout is for anyone who has been sitting on the sofa too long. It can be done in a spare room or in park or at your desk if you’ve got the space and very understanding colleagues.
As always, if anything feels wrong or uncomfortable, stop! There’s a fine line between pushing the mind and injuring the body. Wisdom far exceeds unnecessary stubbornness.
The following plan is a simple way to start. I will go into variations and easy structural adjustments after explaining the methods and areas targeted, in order to keep the workouts fresh.
There is no equipment needed and you can begin from the comfort of your own home.
10 Press Ups
10 Crunches / Sit Ups
10 Body Squats
10 Second Plank
10 Lunges - (5 Each leg)
10 Glute Bridges
Target Areas: Chest. Triceps. Anterior Deltoids (Front Shoulders).
Method: Can be done on toes or knees.
Hands under shoulders.
Hips straight and pelvis tilted forward so that the back/spine is in a neutral position (see notes)
Core tight (tense abdominal muscles).
Arms no more than 45 degrees angle and shoulders locked down.
Breathe in and bend both elbows to at least half way if not a little more.
As you breathe out, straighten the arms back up and return to starting position.
Target Areas: Abdominals. Core.
Method: Lay flat on the back.
Put the hands, flat down on the front of the thighs, and aim to touch the knees as close as possible.
If possible go further and touch the knees with the wrists or the elbows then continue to do so.
Tense up the stomach muscles and keep the eyes looking up.
This keeps the oxygen flowing and takes some of the pressure off the back of your neck.
Alternatively, the hands can be lightly placed behind the back of the head to support the neck.
Careful not to jerk/pull the head.
Target Areas: Quads, Hamstrings and Glutes.
Method: Stand up with the spine in a neutral position and the core engaged.
Gently bend both knees and inhale.
Ideally the knees are in alignment with the ankles and should not pass the toes . This prevents stress on the lower back. (Basically, avoid looking like Elvis).
Keeping your Core engaged, as you exhale stand up by extending your legs.
Increase in depth of movement and quality of repetition will improve.
10 Second Plank.
Targeted areas: Core (Lower Back, Abs, Torso), Legs, Shoulders.
Lay flat on the floor/Ground.
Elbows directly under Shoulders.
Engage the Core and balance up onto elbows and toes.
Can also be completed on Knees.
Can also be completed using straight arms with hands on the floor, directly under the shoulders.
Targeted Areas: Quads, Glutes, Hamstrings and Core.
Method: Stand tall with neutral spine.
Take one good length of a step forward.
Focus on the knee behind gently dropping down.
Front knee should be in alignment with the ankles.
Push up with the front leg back to standing position.
Repeat either with the same leg or alternate the legs until target number achieved.
Target areas: Glutes, Hamstrings, Core and Hips.
Method: Lat flat on ground.
Heels about thirty centimetres from glutes/buttocks so that the knees are bent.
Engage the core and take a breath.
Lift your hips and pelvis up off the ground and breath out.
Squeeze the Hamstring, Glutes and Abs at the top of the repetition.
Detail 1 - Neutral Back/spine position:
Neutral spine is the natural position of the spine when all three curves of the spine - Neck, Middle and Lower - are present and in alignment. This is the strongest position for the spine when we are standing or sitting, and the one that we are made to move from.
Detail 2 - Core Engagement:
Open the chest with the shoulders gently pulling down.
Push the pelvis and tense the glute muscles, the lower part of your abs should feel engaged to support the lower spine.
There are almost infinite variations and combinations that can be constructed with the above exercises which will allow for every workout to have a fresh outlook. What Is recommended is building up the progression in a slow and safe way. The first few times, repeating the above exercises between three and five times to get your body (and mind), used to the movements and start to develop an easy, and quick pattern. In the second week perhaps aim to double up on the repetition numbers on each set. Some people use a timer/stopwatch to time the complete set once through, take a two to three minute break, then complete another set. You can collect your data for each of the individual workouts and establish targets which you can then aim to beat.
Pyramid sets are another step forward. This is how they work:
After warming up:
Set 1 - 10 Reps of the 6 exercises - 2 Minutes rest.
Set 2 - 20 Reps of the 6 exercises - 2 minutes rest.
Set 3 - 30 Reps of the 6 exercises.
Time each set. Note the times down. It’s optional to go back down through the 20 and 10 Rep sets again.
Over the next few blogs, I’ll make a few suggestions on increasing the work rate and adding some more challenging ideas and exercise templates to use and assist in the personal workout training plan that’s taking shape.