Just like you should eat foods from all food groups for optimal nutrition– the same is true for your exercise program.  Include a mixture of stretching, warm-up movements, balance poses, cardio, and strength exercises for optimal fitness.

The 5 Essential Components

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1. Dynamic Warm-Up

Dynamic warm-up gets the body ready for movement and can help stimulate blood flow, loosen tight muscles and prevent injury.

2. Foundations

We lose two things as we age—flexibility and balance, which is why it is important to incorporate these movements into your daily exercise routine.  Think of foundation poses as the superfoods to exercise.


3. Cardio

Cardio improves heart health and makes you feel good. If you are doing more then 25 minutes of cardio you are wasting your time. (Unless you are training for an endurance event). For overall fitness, higher intensity and shorter duration cardio will be the most beneficial. Here’s a simple agility cardio routine you can do with your own body weight. 

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Treadmill Workouts

Speed Intervals (May vary speed, final speed should be 100% effort)

  • Start at 2% incline for 2 minutes at 3.5 mph
  • Increase speed 0.5mph every 30 seconds until you get to 9 mph
  • Lower speed back down to 3.5 mph and walk for 2 minutes
  • Increase speed 0.5 mph every 30 seconds until you get to 9.5 mph
  • Cool down walk

Up & Down The River (May vary speed- should be 60% and 90% effort)

  • Warm-Up: walk at a 2% incline at 3.5 mph for 2 minutes
  • Increase speed to 6 mph for 2 minutes (60% effort)
  • Increase speed to 8 mph for 1 minute (90% effort)
  • Return speed back to 6 mph for 2 minutes and repeat sequence for a total of 20 minutes of work
  • Cool down walk

4. Strength Training

Strength training is where you add resistance to the body and can be in the form of your own body weight, weights, machines, resistance bands, medicine balls, or other various equipment.

Stick to the basics when it comes to resistance training. You can perform the same exercises as long as you change up the reps, sets, and weights. Use this chart below as your guide. 

Strength Chart


7 Moves For Toned & Sexy Arms

5. Cool Down/Foam-Roll


Ideal Fitness Program