Level 3 Workout
Level 3 Workout
Level 3 is an intermediate workout program that’s divided into 2 6-week sections. The purpose of dividing the sections is to force your body to adjust to some new exercises and to break up things up.
This program will improve your fitness by building total body strength, enhancing cardiovascular endurance, gaining muscular definition, improving your balance, losing weight, improving health and increasing energy. Again, this program is designed to be an intermediate level program for those who are healthy and physically able.
The purpose of this program is to improve development of a stable core region along with strength and mobility in the hips. This program combines development of overall strength with developing your cardiovascular (cardio) fitness, balance and stability.
These exercises are designed to be performed in a circuit, so they are metabolically demanding, meaning you’ll be breathing hard to complete the exercise routines. The most effective way to burn fat is through Metabolic Resistance Training, or MRT. Performing these exercises with very little rest in between activates your muscles, builds strength, and taxes your cardiovascular system, so you’re burning lots of calories.
As such, on the days you do these exercises, no cardio activities like walking are scheduled.
That being said, since we know that steady-state low to moderate intensity cardio (exercising in zones 1 and 2) improves your mitochondrial number, function, efficiency, and fitness, we recommend that you get out for a bike ride, a brisk walk, or other activity at least 3 days per week, and ideally 5 days per week, to improve your longevity.
Where relevant, choose a weight for these exercises that you can lift not more than 15 times. When you can exceed 15 times, increase the weight. As you get stronger and more fit, increase from one circuit to 2 or 3.
Exercises Group 1:
- Heel Walks
- Side Plank
- Glute Bridge
- Body Weight Squats
- Stiff Leg Deadlift
- Lunge with Dumbbells
- Bent Over Rows (Lunge Stance)
- Dumbbell Curl & Press
Exercises Group 2:
- Dumbbell Floor Touches/Reaches
- Plank
- Glute Bridge
- Squats
- Pushups
- Side Lunge
- Kneeling One Arm Overhead Press
- Bent Over Rows
Week 1
Day 1
Warmup:
5 Minute workout
Exercises Group 1
If you haven’t already, download MapMyWalk on to your phone, and start it at the beginning of each walk. Make sure to close MapMyWalk at the end of each walk. This is an easy and great way to keep track of all your mileage and steps.
Daily Video:
Day 2
Warmup:
5 Minute workout
Exercises Group 2
Our bodies are capable of anything… It’s our minds we have to convince.
Daily Video
Overarching Approach to Nutrition
Day 3
Walk at least 30 minutes
This provides for your needed total weekly activity, while allowing your body to recover from the previous day’s exercise.
Daily Video
Day 4
Warmup:
5 Minute Workout
Exercises Group 1
Each time you do these exercises, try to limit your time between each exercise. Start the next exercise in the group as soon as you’re capable. Notice that as your fitness improves, you’ll be able to get through the exercises more quickly.
Daily Video
Day 5
Warmup:
5 Minute workout
Exercises Group 2
Research from Arthritis Research & Therapy suggests that high-intensity interval walk training can help improve immune function in older adults.
Daily Video
What Kinds of Exercises are Important?
Day 6
Walk 15-30 Minutes
The new measure of successful aging is not length of years, but how many “good” years we will live. Your habit of regular exercise will bring you many good years. Keep at it!
Week 2
Day 1
Warmup:
5 Minute Workout
Exercises Group 1
Genetics account for less than 30 percent of our potential lifespan. Highly credible studies show that a few simple habits including choosing optimal nutrition, regular exercise, low-stress living, connections with friends and family, and a life of purpose.
The hardest part is walking out the front door.
Daily Video:
Day 2
Warmup:
5 Minute Workout
Exercises Group 2
While pretty much everyone understands the importance of nutrition and exercise, personal connections and communication are just as important. Are you staying in touch with your friends and family?
Our bodies are capable of anything… It’s our minds we have to convince.
Daily Video
Overarching Approach to Nutrition
Day 3
Walk at least 30 minutes
If you’re looking for more, try one of the short stretching routines in Fun with Flexibility.
Daily Video
Why You Need to Keep A Fitness Journal
Day 4
Warmup:
5 Minute Workout
Exercises Group 1
Social ties sharpen the mind and strengthen the heart – literally. A study looked at the unusually low amount of heart disease in a tight knit community with strong family and social ties. Over the years, as the population shifted and ties were broken, heart disease rates rose from well below the U.S. average to at or above average.
Daily Video
Day 5
Warmup:
5 Minute Workout
Exercises Group 2
Using MapMyWalk to know how many steps you’re walking is an important part of walking more and getting healthier. Knowing how many steps you’re taking is motivating to walk more and burn more calories.
Daily Video
Importance of Warmup & Stretching
Day 6
Walk 20-30 Minutes at moderate intensity
The granddaddy of all longevity studies, the Harvard Study of Adult Development, started in the 1930s and followed hundreds of people throughout their entire lives. Those who lived the longest and healthiest were caring, playful, curious, forgiving and able to re-frame their difficult experiences into positive lessons. No wonder optimism is considered a marker of healthy aging.
Week 3
Day 1
Warmup:
5 Minute Workout
 
Exercises Group 1
Walking is the best possible exercise. Habituate yourself to walk very far.
~Thomas Jefferson
Daily Video
What is Cardiovascular Fitness?
Day 2
Warmup:
5 Minute Workout
Exercises Group 2
Some days it might be hard to come up with a reason why you should walk, but it’s never hard to come up with a reason why you should get healthy.
Daily Video
What’s Wrong with Processed Foods?
Day 3
Go for at least a 30 minute walk, or a bike ride.
Let thy food be thy medicine and medicine be thy food.
~Hippocrates (400 BC)
Daily Video
Core Strength & How to Develop It
Day 4
Warmup:
5 Minute Workout
 
Exercises Group 1
To get the most out of your fitness walks, you’ll need to strike the right balance between challenging yourself to walk more and preventing injury and burnout.
Daily Video
Day 5
Warmup:
5 Minute Workout
 
Exercises Group 2
A 30 minute walk is 2% of your day. No excuses.
Daily Video
Day 6
Walk 25-30 Minutes at moderate intensity
5 Minute Workout
The reason for exercise is for the quality of life you’ll enjoy.
Week 4
Day 1
Warmup:
5 Minute Workout
 
Exercises Group 1
Increasing your walking speed increases your calories burned per hour. Going from 3 mph to 4 mph increases your calorie burn by about 50%!
Daily Video
Muscular Endurance & How to Develop It
Day 2
Warmup:
5 Minute Workout
 
Exercises Group 2
Walking is a great way to lose weight because it’s a low impact, easy to start exercise that almost anyone can do.
Daily Video
Day 3
Walk, go for a bike ride, or do some other moderate cardio activity for at least 30 minutes.
Daily Video
Muscular Power & How to Develop It
Day 4
Warmup:
5 Minute Workout
 
Exercises Group 1
To increase your calories burned, try walking on gentle hills. Incline walking is less intense than walking stairs.
Daily Video
Day 5
Warmup:
5 Minute Workout
 
Exercises Group 2
Remember to work within your capabilities, and that your muscles respond faster than your tendons and ligaments.
Daily Video
Flexibility & How to Develop It
Day 6
Do whatever form of moderate cardio activity you enjoy for at least 30 minutes.
The key to not getting injured is to take it easy, and increase steadily over months.
Week 5
Day 1
Warmup:
5 Minute Workout
 
Exercises Group 1
– Heel Walks
– Side Plank
– Glute Bridge
– Body Weight Squats
– Stiff Leg Deadlift
– Lunge with Dumbbells
– Bent Over Rows (Lunge Stance)
– Dumbbell Curl & Press
Success isn’t always about greatness. It’s about consistency.
Daily Video
Importance of Functional Training
Day 2
Warmup:
5 Minute Workout
 
Exercises Group 2
– Dumbbell Floor Touches/Reaches
– Plank
– Glute Bridge
– Squats
– Pushups
– Side Lunge
– Kneeling One Arm Overhead Press
– Bent Over Rows
Walking increases your cardiovascular (also called aerobic) fitness. When you’re aerobically fit, your heart is stronger and circulates oxygen-rich blood to your muscles quicker and your muscles use it more efficiently.
Daily Video
Day 3
Go for at least a 30 minute walk!
HIIT can significantly reverse cellular and muscular aging, according to this study published in Cell Metabolism. Aging causes our mitochondria to gradually lose the ability to generate energy, but HIIT jumpstarts aging cells to create more proteins, essentially stopping the aging process at the cellular level.
Daily Video
What is High Intensity Interval Training?
Day 4
Warmup:
5 Minute Workout
 
Exercises Group 1
– Heel Walks
– Side Plank
– Glute Bridge
– Body Weight Squats
– Stiff Leg Deadlift
– Lunge with Dumbbells
– Bent Over Rows (Lunge Stance)
– Dumbbell Curl & Press
If you only have a short time to walk, walking stairs increases your calorie burn in the time you have.
Daily Video
Day 5
Warmup:
5 Minute Workout
 
Exercises Group 2
– Dumbbell Floor Touches/Reaches
– Plank
– Glute Bridge
– Squats
– Pushups
– Side Lunge
– Kneeling One Arm Overhead Press
– Bent Over Rows
Walking increases your cardiovascular (also called aerobic) fitness. When you’re aerobically fit, your heart is stronger and circulates oxygen-rich blood to your muscles quicker and your muscles use it more efficiently.
Daily Video
Day 6
30 minute walk at moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes & 20 minutes
While taking your scheduled walks is important, it’s ok to cut it short if you need to! Your day-to-day walks are less important than consistent walking over time. If you’re feeling tired, sore, or you’ve hurt yourself, it’s better to take a day or two off than push on and risk injury.
Week 6
Day 1
Warmup:
5 Minute Workout
 
Exercises Group 1
If it works where you live, pick a course that includes some gentle hills or stairs. If you’re experiencing any pain in your calves, then wait to do hill training for a few more weeks.
Day 2
Warmup:
5 Minute Workout
 
Exercises Group 2
Brisk walking dramatically slows the natural decline in aerobic fitness that usually comes with age.
Daily Video
Day 3
Go for at least a 30 minute walk.
Chronic inflammation is a root cause of disease often linked to certain lifestyle factors. To mitigate your risk of inflammation, get plenty of fresh, pure water every day, get lots of exercise, remove sugar from your diet, eat fresh, whole foods and mostly vegetables and fruits, reduce your stress, get good sleep, and take 2-5 grams of high quality Omega-3 fish oil daily.
Day 4
Warmup:
5 Minute Workout
 
Exercises Group 1
Consistent walking on a day-to-day basis better than sedentary days mixed “makeup” days. Sudden walking spikes can put you at risk of soreness and injury, and long periods of sitting or are bad for your health – even if you also exercise.
Daily Video
What Makes Fruits & Veggies So Important?
Day 5
Warmup:
5 Minute Workout
 
Exercises Group 2
Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat.~Jill Johnson
Day 6
30 minute walk at moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes & 20 minutes
If you are trying to increase your daily distance, it’s best to increase gradually over time.
Weeks 6-12
Strength and Cardiovascular Conditioning (Phase II)
The last 6 weeks you’ve focused on strength training, which is arguably the most important training you can do after 50. Strength training increases lean muscle mass and muscular definition, decreases body fat, builds bone density, improves mental health, and lowers your risk of chronic disease.
Your goal is 10-15 repetitions for each exercise. Make sure to choose weights that will make the last two repetitions of the exercises challenging-to-extremely challenging, and increase the weight when you can exceed 15 repetitions.
Weeks 6-12 Cool Down:Your cool-down will continue with the same exercises to stretch the muscles you used during your workout.
Cool-down Exercise #1: Cat-Camel
- Perform one set of 8-10 repetitions. Rest 30 seconds before an additional set. Rest 30 seconds before moving to the next exercise.
Cool-down Exercise #2: Downward-facing Dog
- Perform one set by holding this exercise for 10-15 seconds. Come back to all fours and rest 5-10 seconds, and repeat for 4-5 repetitions.
Exercises Group 1:
- Straight Line Marching
- Total Body Extensions
- Bird Dogs
- Dumbbell Dead Lift
- Squats with Dumbbells
- Side Lunges
- Arm Curl in Lunge Stance
- Loaded Carry
Exercises Group 2:
- Side Plank with leg lift
- Mountain Climbers
- Standing Cable Chest Press
- Backward Lunge
- Kneeling Two Arm Overhead Press
- Bulgarian Split Squat
- High Pulls
- Downward Diagonal Chops
Week 7
Warmup:
5 Minute Workout
 
Exercises Group 1
There are some incredible health benefits of going fast: Even five to 10 minutes per day of jogging at around 6 miles per hour can reduce the risk of death from cardiovascular disease and other causes. Joggers have been found to live longer than non-joggers even after adjusting for other factors – a difference of 3.8 years for men and 4.7 years for women.
But in moderation: doing a lot of endurance exercise over the long term (like triathlon training) can lead to heart problems. Overall, there’s a U-shaped association between running and mortality. Too little isn’t helpful for health, but too much might be harmful.
Day 2
Warmup:
5 Minute Workout
 
Exercises Group 2
Cool down with:
– cat camel
– downward facing dog
Walking for 30 minutes or more each day is so good for you that a 2009 study recommended walking be “prescribed” as a way to prevent coronary heart disease.
Day 3
Go for at least a 30 minute walk, or your other favorite moderate cardio activity.
Benefits of Fast WalkingThe National Institutes of Healthand other experts provide a list of walking benefits.
- Raises your heart rate.
- Increases calories burned which helps with weight loss
- Increases flexibility of your muscles and joints depending on your walking pattern and your starting point. Stretching after walking helps even more.
- Strengthens leg and abdominal muscles..
- Increases impact which can build stronger bones.
- Decreases health risks if you get at least 150 minutes per week.
Day 4
Warmup:
5 Minute Workout
 
Exercises Group 1
Have you noticed that you’re sleeping better? You should be…people who do light to moderate intensity physical activity snooze better at night than those who are sedentary.
Day 5
Warmup:
5 Minute Workout
 
Exercises Group 2
Cool down with:
– cat camel
– downward facing dog
Most people fail, not because of lack of desire, but, because of lack of commitment.
Day 6
30 minute walk at moderate intensit, add 15 seconds of running after 10 minutes, 15 minutes & 20 minutes
5 Minute Workout
Results happen over time, not over night. Work hard, stay consistent, and be patient.
Week 8
Day 1
Warmup:
5 Minute Workout
 
Exercises Group 1
You don’t have to be extreme, just consistent. A study done by the University of Canberra Research Institute for Sport and Exercise concluded that exercise improves cognitive function in people over 50, regardless of the cognitive status of participants. To improve cognitive function, this stydy recommends that people get both aerobic and resistance exercise of at least moderate intensity on as many days of the week as feasible.
Day 2
Warmup:
5 Minute Workout
 
Exercises Group 2
Cool down with:
– cat camel
– downward facing dog
Day 3
Go for at least a 30 minute walk, or your other favorite moderate cardio activity.
Three 10-minute walks has the same benefits as 2 15-minute walks or one 30-minute walk.
Stanford researchers found that walking can boost creativity by 60 percent – and it doesn’t matter where you do it!
Day 4
Warmup:
5 Minute Workout
 
Exercises Group 1
Health is “a state of complete physical, mental, and social well-being and not merely the absence of disease” according to the World Health Organization (WHO).
Day 5
Warmup:
5 Minute Workout
 
Exercises Group 2
Cool down with:
– cat camel
– downward facing dog
Day 6
30 minute walk at moderate intensity. Jog 20 seconds aftre 5, 10, 15, 20 and 25 minutes.
If you’re struggling, just remember that your mind gives up before your legs do.
Week 9
Day 1
Warmup:
5 Minute Workout
 
Exercises Group 1
5 Minute Workout
Love yourself enough to live a healthy lifestyle. There is no shortcut. The path to healthy aging lies in regular activity and healthy eating.
Day 2
Warmup:
5 Minute Workout
 
Exercises Group 2
Cool down with:
– cat camel
– downward facing dog
Day 3
Rest Day, but if you’re up for it, go for a walk of at least 30 minutes.
If you think you can or if you think you can’t, either way you’re right.
You can include additional exercises or stretching from Steps to Strength Training or Fun with Flexibility if you are finding this program too easy.
Day 4
Warmup:
5 Minute Workout
 
Exercises Group 1
It’s definitely possible to walk too many miles, especially as you get older or if you’re dealing with pre-existing health conditions or injuries. It’s OK to miss a day here and there if you’re feeling sore or just too tired. Overall consistency is your goal.
Day 5
Warmup:
5 Minute Workout
 
Exercises Group 2
Cool down with:
– cat camel
– downward facing dog
Day 6
30 minute walk at moderate intensity. Jog 20 seconds after 10, 15 and 20 minutes.
80% of success is showing up.
Week 10
Day 1
Warmup:
5 Minute Workout
 
Exercises Group 1
If you feel like stopping…think about why you started.
Day 2
Warmup:
5 Minute Workout
 
Exercises Group 2
Cool down with:
– cat camel
– downward facing dog
Having great balance is critical to avoiding falls in later life. Have you checked out any of the balance routines in Basics of Balance?
Day 3
Go for a 30+ minute walk.
Time, patience, and perseverance will accomplish all things.
Day 4
Warmup:
5 Minute Workout
 
Exercises Group 1
If you’re stuck at home and can’t get out for a walk, maintain your fitness by building strength, keeping flexible, and develop healthy cooking skills.
Day 5
Warmup:
5 Minute Workout
 
Exercises Group 2
Cool down with:
– cat camel
– downward facing dog
Excellence is not being the best; it is doing your best.
Day 6
30 minute walk at moderate intensity with 30 second jog at 5 minute increments.
Action is the only thing that matters… at the end of your life, don’t be the one that looks back and says “I wish I had taken more action.”
Week 11
Day 1
Warmup:
5 Minute Workout
 
Exercises Group 1
If you’re not able to get out for a walk, consider trying a simple core exercise routine.
Day 2
Warmup:
5 Minute Workout
 
Exercises Group 2
Cool down with:
– cat camel
– downward facing dog
Check out the stretching videos in Fun with Flexibility, and try one! Being flexible is an important part of healthy aging.
Day 3
Go for a 30+ minute walk.
Fitness is not a destination it is a way of life.
Charles Duhigg, author of The Power of Habit: Why We Do What We Do in Life and Business suggests making the benefits of working out more tangible, such as by treating yourself to a smoothie or an episode of your favorite show afterwards.
“An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behavior is worthwhile,” he explains. “It increases the odds the routine becomes a habit.”
Day 4
Warmup:
5 Minute Workout
 
Exercises Group 1
Achievement is connected with action. You succeed because you keep moving. You may miss a day here and there, but you don’t quit.
What will ultimately inspire you to get up and start moving is the strong, supportive community you have in the Fit after 50 Healthy Aging Blueprint Private Facebook group. The laughs, high fives and words of encouragement from the bonds you make are things money simply can’t buy.
Day 5
Warmup:
5 Minute Workout
 
Exercises Group 2
Cool down with:
– cat camel
– downward facing dog
In order to achieve goals and become a reality, it takes an awful lot of determination, dedication, self-discipline, and effort. Good for you for possessing these attributes!
Day 6
30 minute walk at moderate intensity with 30 second runs at 5 minute increments.
Starting is not most people’s problem, staying, continuing and finishing is. Congratulate yourself! One more week!
Week 12
Day 1
Warmup:
5 Minute Workout
 
Exercises Group 1
Congratulations! You made it to the final week of the 12-Weed Walking Plan!
Day 2
Warmup:
5 Minute Workout
 
Exercises Group 2
Cool down with:
– cat camel
– downward facing dog
Congrats again for making it to the final week of the 3 month walking plan. So what’s next? Look at the other training plans, and choose one to continue your training!
Day 3
30 minute walk at moderate intensity with 30 second runs at 5 minute increments.
Day 4
Warmup:
5 Minute Workout
 
Exercises Group 1
No quality is so essential to success of any kind as the quality of perseverance. Way to go for getting here!
Day 5
Warmup:
5 Minute Workout
 
Exercises Group 2
Cool down with:
– cat camel
– downward facing dog
Success in the end erases all the mistakes along the way.
Day 6
30 minute moderate intensity walk 30 second runs at 5 minute increments.
The achievement of one goal should be the starting point of another. Which workout will you choose next?