Ageless Body
Steven Mathis Coaching
Bodybuilding, Mobility, General Fitness, Endurance, Functional Training, Functional FitnessAgeless Body
Restore Strength. Move Freely. Live Without Pain.
A 12-week program to rebuild your foundation — so you can move, feel, and live better at any age.
What is Ageless Body?
Ageless Body is a step-by-step training program designed to restore the fundamental movement patterns your body needs for a strong, pain-free life.
Over 12 weeks and 4 progressive phases, you'll systematically build strength, improve mobility, and reduce chronic aches — without feeling beat up or burnt out.
The Program Includes:
✅ 4 Phases (3 weeks each) — Each phase builds on the last to steadily progress your abilities.
✅ 3 Full-Body Strength Workouts / Week
Each session restores functional movement patterns that matter for everyday life with a thoughtful warm-up, foundational movement patterns, and a cooldown.
✅ 3 Mobility + Cardio Sessions / Week
Stay mobile, increase cardiovascular health, and boost recovery between strength sessions.
Why Ageless Body Works
✔ Builds Real-Life Strength — Not just gym strength. The movements focus on how you actually live, work, and play. ✔ Improves Mobility & Joint Health — So you move easily and stay injury-free. ✔ Reduces Pain & Stiffness — By retraining how your body is meant to move. ✔ Sustainable & Safe — Perfect for beginners, those returning to exercise, or anyone looking to future-proof their body.
Imagine this in 12 weeks:
✅ Moving confidently and pain-free ✅ Feeling strong, mobile, and energized ✅ Having the tools to maintain your body for life
Your body is built to move. Let’s make sure it stays that way.
Join Ageless Body Today Ready to rebuild your foundation and feel amazing in your body?
Circuit
A
Perform 2 circuits consisting of: Open Books x 5/side (inhale to close, exhale to open) Standing Cuban Press x 10 Hip IR Opener x 5/side (keep the chest pointed forward while rotating the hips) Monster Walks x 10 step/side Rest as needed.
B1
DB Floor Press
3 x 12
B2
BW Glute Bridge
3 x 12
C1
Wide-grip Pull-downs
3 x 12
C2
Low Box Step-ups
3 x 24
D1
Forearm Plank
3 x 0:20
D2
Superman Hold
3 x 0:20
Circuit
E
Perform 1 - 3 rounds of: Scorpion Stretch x 5 - 6 slow breaths/side Single Arm Wall Prayer Stretch x 5 - 6 slow breaths/side Seated QL Stretch x 5 - 6 slow breaths/side The goal of this portion is to bring your heart rate and start the recovery process. That is why the stretches are for breaths instead of a certain time. Inhale for a count of 4 - 5 seconds and exhale for 6 - 8 seconds.
Circuit
A
Perform the follow along full body mobility routine.
B
Walk
Circuit
A
Perform 2 circuits consisting of: Heels elevated squat hold x 20 sec (breath and focus on keeping the chest up) Theraband Clamshell Hold x 20 sec/side Prayer stretch x 20 sec (slow deep breaths) Band Straight Arm Pull-downs x 10 Rest as needed.
B1
Goblet Box Squat
3 x 12
B2
Single Arm DB Row
3 x 24
C1
DB RDL
3 x 12
C2
Incline DB Press
3 x 12
D1
Farmer's Carry
3 x 0:20
D2
Side Plank on Knees
3 x 0:40
Circuit
E
Perform 1 - 3 rounds of: Half Kneeling Hip Flexor Stretch x 5 - 6 slow breaths/side Half Kneeling Hamstring Stretch x 5 - 6 slow breaths/side Child's Pose w/ Reach Through x 5 - 6 slow breaths/side The goal of this portion is to bring your heart rate and start the recovery process. That is why the stretches are for breaths instead of a certain time. Inhale for a count of 4 - 5 seconds and exhale for 6 - 8 seconds.
Circuit
A
Perform the follow along full body mobility routine.
B
Walk
Circuit
A
Perform 2 circuits consisting of: Active Straight Leg Raise x 10/side (keep the lower back pressed to the floor) Cable or Band Pull-through x 10 Bar Hang Assisted - 20 sec Face Pull x 10 Rest as needed.
B1
Rack Pulls Just Above Knee
3 x 12
B2
Hands Elevated Push-ups
3 x MAX
C1
Split Squats
3 x 24
C2
Chest-supported Incline DB Row
3 x 12
D
360 Core
3 x 1:20
Circuit
E
Perform 1 - 3 rounds of: Banded Hamstring Stretch x 5 - 6 slow breaths/side Cossack Squat Hold x 5 - 6 slow breaths/side Child's Pose w/ Lat Stretch x 5 - 6 slow breaths/side The goal of this portion is to bring your heart rate and start the recovery process. That is why the stretches are for breaths instead of a certain time. Inhale for a count of 4 - 5 seconds and exhale for 6 - 8 seconds.
Circuit
A
Perform the follow along full body mobility routine.
Circuit
B
Complete the following: Crocodile Breathing x 10 belly breaths Upper Trap Scrub x 2 min/side Mid-Trap Scrub x 2 min/side Handcuff IR Opener x 5 - 6 slow breaths 90/90 Hip IR Opener x 5 - 6 slow breaths/side Pigeon x 5 - 6 slow breaths/side
C
Walk
Steven Mathis
A NASM CPT, TPI Level 1 Coach, Certified Physical Preparation Specialist, and The Ready State Movement & Mobility Specialist with over 25 years in the health and fitness industry.
Your body was built to move — let’s make sure it stays that way. Ageless Body gives you the proven plan to restore strength, improve mobility, and live pain-free, so you can enjoy life with confidence and ease. Join today and start building the foundation
Get Ageless Body
Beth C.
Professional
Verified Athlete"As a 50 year old woman... it can be very frustrating knowing which direction to go and how to even start… His program stresses movement for life. The training has carried over into the way I move, performing everyday tasks. "
Steven R.
Professional
Verified Athlete"He knows how to build a strong and durable athlete, regardless of age or ability!"
Cal W.
Golfer
Verified Athlete"I gained flexibility and I began to strengthen weaknesses in my body I'd had for years... Steven has helped me with everyday movements and allowed me to gain distance in my golf game."
