Making Middle Aged Healthy!
This is our primary objective. We want to make you healthy by Getting Fit, Eating Better, Living Well! Fitness has to be more than getting jacked or shredded. We want you to live longer and give you the best chance to avoid common Metabolic Diseases.
Are you taking Type 2 Diabetes medication?
How about Liver tablets?
What about Cholesterol tablets?
All of the diseases are lifestyle diseases.
Carrying excess weight on your belly?
Struggling to climb a few flights of stairs?
The only weights you move is moving the laptop from the Office to Home?
Your body is designed to move. If it hasn't moved in a while and and you are suffering any of these diseases, you need to make the change and we are here to help you.
TRUTH 40 - a community for Middle Aged Men. Online fitness program, 40 mins a day x 4 times per week, able to be done at home with limited equipment. Nutrition tips and support!
PUSH PULL PRE-WORK 1
With a resistance band 20 x Banded Pull Aparts 20 x Banded Shoulder Rotations 2 Rounds Then Using a light weight 10/arm x Single Arm Floor Press' 20 x Tall Plank Shoulder Taps 2 Rounds
STRENGTH - Bench Press
Every 3 Mins for 5 sets B1 - 8 reps x DB Bench Press B2 - 20 x Single DB Bicep Curl with Two Hands Rest for remaining time This needs to be a moderate to heavy weight today - the last couple of reps need to be a struggle. Keep the same weight throughout. TEMPO IS VERY IMPORTANT - Keep the movement slow and controlled - think 3 secs down/3 secs up Rest 60-90secs between sets If you don't have a bench - floor press as alternative exercise
ACCESORY - Push/Pull Accessory
Every 2 Mins for 3 Sets 12 x DB Pullovers from floor - slow and controlled Max Banded Overhead Tricep Extensions in remaining time - slow and controlled - stop the tric ep extensions with 10 secs left on he clock
Controlled Burn! - 3 for 3
3 Rounds 40 x Single Skips 10 x Hand Release Push Ups 10 x DB Bent Over Rows Rest 3 Minutes 3 Rounds 40 x Single Skips 10 x Sit Ups 10 x DB Bent Over Rows Keep your pace controlled. Don't red line. Constant movement but precise and quality movements
RECOVERY - UPPER BODY 1
Overhead Tricep Stretch - 30 secs each side Chest Stretch - hold for 60 secs Lying Pec Stretch - 30 secs each side
WARM - UP
The Greatest Stretch 30 secs each side then 2 Rounds 20 x High Knees 20 x Reverse Lunge then 10 x Air Squats 20 x Glute Bridge
Goblet Cyclist Squat
15, 12, 10, 10, 8
ACCESSORY - Single Leg Work
3 Rounds 8 x Split Squat Right Leg - Bodyweight, TEMPO 3 secs down 8 x Goblet Squats 8 x Split Squat Left - bodyweight - TEMPO 3 secs down 45 Sec Wall Sit Rest 60 secs between rounds
CONTROLLED BURN - 12 MIN EMOM
Every minute for 12 Mins - finish the prescribed reps or finish every minute @ 50 secs - whatever is first Min 1 - 10 x Half Burpees Min 2 - 20 x Glute Bridges Min 3 - 20 x Jumping Lunges Repeat this sequence for 12 mins
RECOVERY LOWER BODY 1
Calf Stretch 30 secs each leg Butterfly Stretch - hold for 60 secs Cossack Squat Stretch - 30 secs each leg
PUSH PULL PRE-WORK 2
Using a Resistance Band 20 x Banded Shoulder Rotations 20 x Banded Shoulder Press 20 x Banded Bent Over Rows 20 x Banded Bicep Curls then 2 Rounds DB Halo x 10 (5 each direction) Banded Upright Row x 10
STRENGTH - Vertical Pushing
4 Sets 10 x DB Push Press with a 3 sec negative - on the down movement - slow it down for a count of 3 20 x Banded Seated Row - hold each rep at the top for 2 secs - if you have nothing to anchor your band to you can place around your feet - make these slow and controlled Rest 60 secs between reps
ACCESSORY - Vertical Push
4 Rounds 10 x DB Z Press - if this hurts your lower back - sit on something - a book etc.... Rest 60 secs 10/arm x Banded Lateral Raise Rest 60 secs
CONTROLLED BURN - ARMS
3 Rounds - rest where you need to 1 Min Skipping 15 x DB Bicep Curls 15 x Sit Ups 10 x Diamond Push Ups - on knees if you need to scale
RECOVERY - UPPER BODY 2
Childs Pose - 60 secs then move to the left side for 30 secs and the right side for 30 secs Banded Front Rack Stretch - 30 secs each arm Repeat for 2 rounds
HINGE PRE-WORK 1
Half Cobra Press Ups x 20 Supine Laying Leg Cross Overs x 20 (10/side) Long Lunge Hold x 30 Secs per side Then 2 Rounds Resistance Band Good Morning x 20 Resistance Band Squat x 20
Three Position DB RDL
3 x 30
ACCESSORY - HINGE
4 Rounds 20 x Banded Glute Bridge Rest 60 secs 10/leg x Single Leg Deadlift - keep the hips nice and square on this one. Rest 60 secs
CONTROLLED BURN - Hinge
5 Rounds Rest where you need to 10 x DB Deadlifts 8 x DB Hang Cleans 6 x DB Push Press
RECOVERY - LOWER BODY 2
Couch Stretch - 60 secs each leg Glute Stretch - 60 secs each leg Hamstring Stretch - 60 secs each leg
My passion is making Middle Aged Men Healhy
Change your lifestyle. Get Fit, Eat Better, Live Well. As you get older it is vitally important to move and get fit. We are dedicated community for Middle Age Men - teach them how to train, guide them on nutrition and provide ideas for a sustainable lifStart My 7-Day Free Trial
Middle Aged Man - Changing lifestyleVerified Athlete
"PB's in every cycle. Feeling better, fitter and healthier than I ever have. This is more than a exercise program. This is a community"
Older Athlete - that's right - ATHLETEVerified Athlete
"As you get older it is really important to train for your age. Truth has made me stronger and fitter as I get older"
When you join a team you’re getting more than programming, you’re joining an online community.