Justin G. Walls, Certified Personal Athletic Trainer

I've regularly discussed the risks of abandoning meat in one's diet in favor of grains and legumes. Another author was kind enough to publish a well sourced article about it and I'm sharing it my readers here Follow this link to read it

Round One - step, mat , and medium weights 1.Supine on mat with feet on step, bent knees, alternating chest presses 2. Weights on chest, same position, crunches 3. Kneeling on mat, overhead shoulder presses 4. Still kneeling, one hand on step, fly out and rotate torso from floor. Round Two - heavy weights , step and mat 1. Slow lunge (3 count down, 3 count up) with one weight 2. Dead lift with both weights 3. Squat, both weights, one foot on step 4. Plank hold Rou nd Thr ee - light weights , mat and step 1. Step behind and diagonal with bicep curl, alternating step up 2. Alternating Diagonal crunches on mat 3. Alternating step up and press up 4. Flutters on mat 5. Quick step ups Repeat each round thr ee times , 40 seconds per exercise

Round One - medium weights and mat 1. Sitting upright on mat with knees slightly bent, bilateral bicep curls 2. Lying supine, knees bent, bilateral chest press with crunch up 3. Lying supine, superior rotation with straight arms, return to arms over chest 4. Kneeling back flys Round Two - light weights and step 1. Diagonal step up from right edge and down to left, with front raise (weights parallel) and return 2. Alternating Diagonal reverse step back with opposite side arm rotations 3. Step forward off step and return, alternating legs 4. Left reverse lunge off step 5. Right reverse lunge off step Round Thr ee - heavy weights, step and mat 1. Bridge position, feet on step, right arm unilateral chest press 2. Weights on stomach, bridges up and down 3. Bridge position, feet on step, left arm unilateral chest press 4. Single leg, left leg on step bridge  with extended right leg raises 5. Single leg, right leg on step bridge  with extended right leg raises

Sprint intervals have the best chance of improving cardiovascular fitness over 12 weeks. I can build you a program to meet your fitness goals. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075#sec005

Round One -  heavy weights , mat on step Alternating Chest Press (elbows to ribs) Elbows Wide bilateral chest press Standing bent over row Suitcase squats Sit ups with weights on chest Round Two - light weights, mat, step Kneeling on mat lateral shoulder raises Alternating step up with bilateral bicep curls Kneeling deltoid back flys Alternating step up with bilateral overhead press Sit ups with weights overhead to pullover Round Three - medium weights , step Single leg hip hinge lunge Side step onto step with same side reach Prone single leg lift with hip raise, arms extended over chest 40 seconds per exercise . Repeat each round three times .

Studies have shown that, after following participants from ages 70 - 85 for 2.7 years, walking can reverse many of the limitations associated with aging. The study suggests 150 minutes of moderate exercise or 75 minutes of vigorous exercise, coupled with two weight strength sessions each week. http://www.npr.org/sections/health-shots/2016/09/26/495477531/walking-fends-off-disability-and-its-not-too-late-to-start

Round One - heavy weights, mat laid out over step for bench Single arm chest press Pull Over Single arm Bent over row Over head front raises 40 seconds per side , per exercise. Three rounds Round Two - medium weights , mat Kneeling over head triceps extension Lunge position single arm bicep curl Bird dog pose single arm back fly Planks to pikes 40 seconds per side , per exercise. Three rounds Round Thr ee - Ma t , light weights , step Side to side Crunches Alternating steps with shoulder presses Bicycle kicks Alternating side steps with arm reach across body Scissors Reverse lunge off step- alternating legs 30 seconds per exercise . Two Roun ds