Level 3 Workout – OLD

Welcome Video

This video explains how Healthy Aging Blueprint program is organized for you.

Level 3 Fitness 3-Month Exercise Program

Kick start your fitness with this 12-week program to build total body strength, enhance cardiovascular endurance, gain muscular definition, lose weight, improve health and increase energy. This is designed to be a great beginner-level program for those new to exercise who are interested in an achievable fitness program with 3 days of resistance training per week.

This program is divided into three 4 week phases:

Phase 1, the first 4 weeks, focuses on base conditioning, stability and cardiovascular fitness.
Phase 2, weeks 5-8, continues developing base conditioning, stability and cardiovascular fitness, and introduces muscle development.
Phase 3, weeks 9-12, continues your base conditioning & stability, ramps up your cardiovascular fitness, and adds in resistance training.

Here’s the first 30 days, a week-by-week plan that’s easy to follow and can be done in the comfort of your own home. Simply use it as a roadmap to a healthier, happier you!

Phase 1: Weeks 1-4

Base Conditioning Stability, Mobility and Cardiovascular Fitness

The purpose of the first 4 weeks of the program is to develop a stable core region along with strength and mobility in the hips. The reasoning behind this comes from extensive experience with physical rehabilitation / physical therapy clinics, where injuries commonly result from poor core strength.

The foundation of this fitness program is to develop core strength with a series of exercises while also developing your cardiovascular (cardio) fitness. Your cardio sessions begin with walking and gradually increase to include regular running intervals by the end of the 3-month period.

The core training exercises ramp to match the cardio progress to help make your jogging comfortable and manageable.

During the first week of the program, choose a level of the core circuit that you think you can perform with proper form. You should be able to complete the circuit relatively easily. Perform the core circuit as described.

Exercises

Core

Plank
Side Plank
Bird Dog
Glut Bridge
Resistance Band Anti Rotation

Core Circuit Demo

Chest

Pushups – depending on your ability, chose countertop, knee, or basic

Pushup Variations Demo

5 Minute Workout

5 Minute Workout Demo

Cardio

Walk 15-30 minutes per day

Week 1

Day 1

– Walk 15-30 minutes at light/moderate intensity
– 5 Minute Workout

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.

Day 2

Walk 15-30 minutes at light/moderate intensity

Warmup:
– 5 Minute Workout Workout:
– Core Circuit
– Pushups -counter, knee or basic, as many as possible

The first few weeks allow your body to get used to the activity

Day 3

– Walk 15-30 minutes at light/moderate intensity
– 5 Minute Workout

The rest day allows your body to recover from the previous day’s exercise

Day 4

Walk 15-30 minutes at light/moderate intensity

Warmup:
– 5 Minute Workout Workout:
– Core Circuit
– Pushups -counter, knee or basic, as many as possible

Each time you go for a walk think about how far you go and the time it takes to complete each walk. Notice that as your fitness improves, you’ll be able to walk further.

Day 5

– Walk 15-30 minutes at light/moderate intensity
– 5 Minute Workout

Research from Arthritis Research & Therapy suggests that high-intensity interval walk training can help improve immune function in older adults.

Day 6

Walk 15-30 minutes at light/moderate intensity

Warmup:
– 5 Minute Workout Workout:
– Core Circuit
– Pushups -counter, knee or basic, as many as possible

The first three weeks include three rest days. At week 4 that’s reduced to one rest days.

Week 2

Day 1

– Walk 20-30 minutes at light/moderate intensity
– 5 Minute Workout

Same pace as Week 1, but walking slightly further.

Day 2

Walk 20-30 minutes at light/moderate intensity

Warmup:
– 5 Minute Workout Workout:
– Core Circuit
– Pushups -counter, knee or basic, as many as possible

Are you using MapMyWalk?

Day 3

– Walk 20-30 minutes at light/moderate intensity
– 5 Minute Workout

If you’re looking for more, try one of the short stretching routines in Fun with Flexibility.

Day 4

Walk 20-30 minutes at light/moderate intensity

Warmup:
– 5 Minute Workout Workout:
– Core Circuit
– Pushups -counter, knee or basic, as many as possible

Walking with someone or in a group is fun, and keeps you accountable.

Day 5

– Walk 20-30 minutes at light/moderate intensity
– 5 Minute Workout

Using MapMyWalk to know how many steps your walking is an important part of walking more and getting healthier. Knowing how many steps your taking is motivating to walk more and burn more calories.

Day 6

Walk 20-30 minutes at light/moderate intensity

Warmup:
– 5 Minute Workout Workout:
– Core Circuit
– Pushups -counter, knee or basic, as many as possible

Week 3

In this third week of the program, move to a one level higher in the core circuit.
This entire Week 3 Workout should only take 30-45 minutes on the days you exercise.

Day 1

– Walk 25-30 minutes at light/moderate intensity
– 5 Minute Workout

Try walking slightly faster than last week.

Day 2

Walk 25-30 minutes at light/moderate intensity

Warmup:
– 5 Minute Workout Workout:
– Core Circuit
– Pushups -counter, knee or basic, as many as possible

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.

Day 3

– Walk 25-30 minutes at light/moderate intensity
– 5 Minute Workout

Day 4

Walk 25-30 minutes at light/moderate intensity

Warmup:
– 5 Minute Workout Workout:
– Core Circuit
– Pushups -counter, knee or basic, as many as possible

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.

Day 5

– Walk 25-30 minutes at light/moderate intensity
– 5 Minute Workout

A 30 minute walk is 2% of your day. No excuses.

Day 6

Walk 25-30 minutes at light/moderate intensity

Warmup:
– 5 Minute Workout Workout:
– Core Circuit
– Pushups -counter, knee or basic, as many as possible

Week 4

Day 1

– Walk 25-30 minutes at light/moderate intensity
– 5 Minute Workout

Increasing your walking speed increases your calories burned per hour. Going from 3 mph to 4 mph increases your calorie burn by about 50%!

Day 2

Walk 25-30 minutes at light/moderate intensity

Warmup:
– 5 Minute Workout Workout:
– Core Circuit
– Pushups -counter, knee or basic, as many as possible

Walking is a great way to lose weight because it’s a low impact, easy to start exercise that almost anyone can do.

Day 3

– Walk 25-30 minutes at light/moderate intensity
– 5 Minute Workout

Day 4

Walk 25-30 minutes at light/moderate intensity

Warmup:
– 5 Minute Workout Workout:
– Core Circuit
– Pushups -counter, knee or basic, as many as possible

To increase your calories burned, try walking on gentle hills. Incline walking is less intense than walking stairs.

Day 5

– Walk 25-30 minutes at light/moderate intensity
– 5 Minute Workout

Remember to work within your capabilities, and that your muscles respond faster than your tendons and ligaments.

Day 6

Walk 25-30 minutes at light/moderate intensity

Warmup:
– 5 Minute Workout Workout:
– Core Circuit
– Pushups -counter, knee or basic, as many as possible

The key to not getting injured is to take it easy, and increase steadily over months.

Weeks 5-8

Stability, Mobility and Aerobic Development (Phase II)

Now that you’re on week 5 of the Healthy Aging Blueprint Level 2 Workout, it’s time to increase the level of difficulty. In Phase II the cardiovascular component progresses from walking to walk-jog intervals. For resistance and functional training, the goal is to develop motor control and coordination for the five basic movements of exercise:

single-leg movements (like step-ups or lunges)
squatting (or bending)
pushing
pulling
rotation

While these exercises can be performed using only body-weight, adding even a little resistance from a set of dumbbells is recommended. Remember that there are massive benefits to adding lean muscle mass to your body.

Weeks 5-8 Exercises:

• Hip Hinge – click for demo • Body Weight Squat – click for demo • Forward Lunge – click for demo • Side Lunge – click for demo • Bent Over Row – click for demo • Standing Dumbell Shoulder Press – click for demo • Standing Torso Rotations – click for demo • Triceps Kickbacks – click for demo • Standing Hammer Curls – click for demo Weeks 5-8 Cool Down:
After every workout, perform these exercises as a cool-down 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.

Week 5

Day 1

– 20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: One set of 8-10 reps of each exercise, rest 45 seconds before next exercise:
– hip hinge
– body weight squats
– pushups
– forward lunge
– side lunge
– standing shoulder press Finish with:
– cat camel
– downward-facing dog

Success isn’t always about greatness. It’s about consistency.

Day 2

30 minute walk at moderate intensity

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.

Day 3

– 20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Day 4

30 minute walk at moderate intensity

If you only have a short time to walk, walking stairs increases your calorie burn in the time you have.

Day 5

– 20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Watch How to Reduce Sugar in Your Diet in Nutrition Fundamentals.

Day 6

30 minute walk at moderate intensity

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

– 20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: One set of 12 reps of each exercise, rest 45 seconds before next exercise:
– hip hinge
– body weight squats
– pushups
– forward lunge
– side lunge
– standing shoulder press Finish with:
– cat camel
– downward-facing dog

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

30 minute walk at moderate intensity with 15 second jog at 10, 15, and 20 minutes

Brisk walking dramatically slows the natural decline in aerobic fitness that usually comes with age.

Day 3

– 20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Day 4

30 minute walk at moderate intensity

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.

Day 5

– 20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat.

Day 6

30 minute walk at moderate intensity with 20 second jog at 10, 15, and 20 minutes

If you are trying to increase your daily distance, it’s best to increase gradually over time.

Week 7

Day 1

– 20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: One set of 15 reps of each exercise, rest 45 seconds before next exercise:
– hip hinge
– body weight squats
– pushups
– forward lunge
– side lunge
– standing shoulder press Finish with:
– cat camel
– downward-facing dog

Choose the same walk as last week, but try to finish the walk faster.

Day 2

30 minute walk at moderate intensity with 20 second jog at 10, 15, and 20 minutes

Walking for 30 minutes or more each day so good that a 2009 study recommended walking be “prescribed” as a way to prevent coronary heart disease.

Day 3

– 20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Day 4

30 minute walk at moderate intensity with 20 second jog at 10, 15, and 20 minutes

Stanford researchers found that walking can boost creativity by 60 percent — and it doesn’t matter where you do it!

Day 5

– 20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Watch Basics of Good Nutrition in Nutrition Fundamentals.

Day 6

30 minute walk at moderate intensity

Results happen over time, not overnight. Work hard, stay consistent, and be patient.

Week 8

Day 1

– 20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– body weight squats
– pushups
– forward lunge
– side lunge
– standing shoulder press Finish with:
– cat camel
– downward-facing dog

You don’t have to be extreme, just consistent.

Day 2

30 minute walk at moderate intensity with 20 second jog at 10, 15, and 20 minutes

You’re becoming a regular walker! That means that you’ve established a regular routine—and when you have a routine, you’re more likely to continue with the activity and take on new healthy behaviors.

Day 3

– 20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Day 4

30 minute walk at moderate intensity with 20 second jog at 10, 15, and 20 minutes

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

– 20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Most people fail, not because of lack of desire, but, because of lack of commitment.

Day 6

30 minute walk at moderate intensity

If you’re struggling, just remember that your mind gives up before your legs do.

Weeks 9-12

Strength and Cardiovascular Conditioning (Phase III)

Phase III is the final phase of this Level 2 program. Hopefully you’ve been enjoying the program, and seeing results! This month we add just a bit more 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.

Make sure to choose weights that will make the last two repetitions of the exercises challenging-to-extremely challenging.

In Weeks 9-12 You Will Add:

• Dumbbell Deadlift – click for demo • Dumbbell Step Ups – click for demo • Dumbbell L Raises – click for demo Weeks 9-12 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.

Week 9

Day 1

20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell step ups
– standing shoulder press
– dumbbell L raises Finish with:
– cat camel
– downward-facing dog

Love yourself enough to live a healthy lifestyle.

Day 2

30 minute walk at moderate intensity with 25 second jog at 10, 15, and 20 minutes

Workout Demo

There is no shortcut. The path to healthy aging lies in regular activity and healthy eating.

Day 3

20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell step ups
– standing shoulder press
– dumbbell L raises Finish with:
– cat camel
– downward-facing dog

If you think you can or if you think you can’t, either way you’re right.

Day 4

30 minute walk at moderate intensity with 25 second jog at 10, 15, and 20 minutes

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

20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell step ups
– standing shoulder press
– dumbbell L raises Finish with:
– cat camel
– downward-facing dog

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 6

30 minute walk at moderate intensity with 25 second jog at 10, 15, and 20 minutes

80% of success is showing up.

Week 10

Day 1

20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell step ups
– standing shoulder press
– dumbbell L raises Finish with:
– cat camel
– downward-facing dog

If you feel like stopping…think about why you started.

Day 2

30 minute walk at moderate intensity with 30 second jog at 10, 15, and 20 minutes

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 4

20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell step ups
– standing shoulder press
– dumbbell L raises Finish with:
– cat camel
– downward-facing dog

Time, patience, and perseverance will accomplish all things.

Day 3

30 minute walk at moderate intensity with 30 second jog at 10, 15, and 20 minutes

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 6

20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell step ups
– standing shoulder press
– dumbbell L raises Finish with:
– cat camel
– downward-facing dog

Excellence is not being the best; it is doing your best.

Day 5

30 minute walk at moderate intensity with 30 second jog at 10, 15, and 20 minutes

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

20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell step ups
– standing shoulder press
– dumbbell L raises Finish with:
– cat camel
– downward-facing dog

If you’re not able to get out for a walk, consider trying a simple core exercise routine.

Day 2

30 minute walk at moderate intensity with 30 second jog at 10, 15, 20 and 25 minutes

Check out the stretching videos in Fun with Flexibility, and try one! Being flexible is an important part of healthy aging.

Day 3

20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell step ups
– standing shoulder press
– dumbbell L raises Finish 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 4

30 minute walk at moderate intensity with 30 second jog at 10, 15, 20 and 25 minutes

Achievement is connected with action. You succeed because you keep moving. You may miss a day here and there, but you don’t quit.

Day 5

20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell step ups
– standing shoulder press
– dumbbell L raises Finish 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 jog at 10, 15, 20 and 25 minutes

Starting is not most people’s problem, staying, continuing and finishing is. Congratulate yourself! One more week!

Week 12

Take a bow. You’ve made it to the final week of the 12-Week Level 2 Fitness Plan!

Day 1

20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell step ups
– standing shoulder press
– dumbbell L raises Finish with:
– cat camel
– downward-facing dog

Congratulations! You made it to the final week of the 12-Weed Walking Plan!

Day 2

30 minute walk at moderate intensity, jog 30 seconds at 5, 10, 15, 20 and 25 minutes

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

20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell step ups
– standing shoulder press
– dumbbell L raises Finish with:
– cat camel
– downward-facing dog

Day 4

30 minute walk at moderate intensity, jog 30 seconds at 5, 10, 15, 20 and 25 minutes

No quality is so essential to success of any kind as the quality of perseverance. Way to go for getting here!

Day 5

20 minute walk: 10 minutes moderate, 5 minutes fast, 5 minutes moderate cool down

Warmup:
– 5 Minute Workout, then: Follow with:
– Core Circuit Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell step ups
– standing shoulder press
– dumbbell L raises Finish with:
– cat camel
– downward-facing dog

Success in the end erases all the mistakes along the way.

Day 6

30 minute walk at moderate intensity, jog 30 seconds at 5, 10, 15, 20 and 25 minutes

The achievement of one goal should be the starting point of another. Which workout will you choose next?