A FULL-OUT, FULL-BODY SWEAT SESSION THAT’LL KEEP YOU SLIM, SEXY, AND STRONG THROUGH YOUR 40s AND BEYOND.
A Go Full-Out Sweat Session, Age Well, Feel Strong
We all grow older — nothing is going to change that. But it doesn’t mean we have to stop training or stop expecting the best from ourselves. It should be quite the opposite, actually. It is our right to have the best body we can and to feel great as we work towards it. One thing that does change with age is that we now must rely more on using “science not fiction” in training.
The main impact on training when it comes to aging is the hormonal changes that affect how young we look and feel. So we must, more than ever before, ensure we use the right exercises, loading, and rep ranges to spike the things our bodies are naturally producing less of. We must lift heavy enough to spike the production of our anabolic hormones, we must create enough waste products to stimulate EPOC, and we must ensure our metabolic rates remain enhanced throughout the week.
CHECK OUT THIS FULL-BODY WORKOUT I PERSONALLY DO AND USE WITH CLIENTS.
Mobility and flow warm-up
My warm-ups are all about movement and then doing something to excite my nervous system (awaken the bear), like jumping, sprinting, throwing, etc. I start off with some ground-based mobility, followed by some movement preparation, and then I go into the Potentiation phase. This takes me around 15 to 20 minutes and it primes the body to get the most from every exercise performed.
Barbell Deadlift
3 x 5 at 85% 1RM (one-rep max)
I start all workouts with the main compound lift. Here, you want to stimulate as much natural testosterone and affect as much musculature as possible. So it has to be one of the big core lifts, like a squat, deadlift, clean and jerk, snatch, etc. No kickbacks here; you’re working on producing the optimum hormone response so efficiency is key. Take two to three sets to warm up to your 5RM load, then perform three working sets with two minutes of rest between sets.
Incline barbell bench press, descending sets
For this exercise, I quickly work up to my 3RM, perform two working sets with that load, and then target rep records at my 75% and 65% weights. Typically with a standard pyramid rep configuration, by the time you get to your heaviest sets, you’re in partial recovery. I prefer to reverse that: to use descending sets and have a Potentiation effect for my longer rep-sets. It works; training this way usually means you’ll get an extra two to three reps on your 75% and 65% loads.
Single-arm kettlebell row
4 x 12 each side
Start with a short rest here as we up the tempo, then move from side to side with no rest throughout the sets.
Handstand push-up
4 x max reps
These are so hard, but so effective and should only be performed if you’re at an advanced level with your training. For those at a beginner or an intermediate level of working out, use the standard push-up instead. For the handstand version, aim for about five or six reps per set; this will really strengthen your shoulders and arms.
Wide-grip chin-up
(or use bands for assistance), 4 sets to failure Chins are such a big part of my upper-body training. I like to always be able to get about 8 to 10 chin-ups on my first step that is my benchmark
Prowler intervals
Load the prowler to the weight you can push at a moderate speed for about 30 steps. Then perform 5 x 50 steps, resting one minute between sets.
Tire flip
3 x 1-minute maximum reps
Simply flip the tire over, and jump over it. Flip it back Get the maximum number of reps you can in one minute, then rest a minute. Repeat for three total sets. Keep a note of the reps you get, so each time you do the workout, you can target a new rep record.
Cool-down and wrap
In the cool-down phase, I encourage my clients to take some time to breathe deeply and to stretch, so we can start to activate the parasympathetic nervous system right away. I also use this time to chat about post-workout nutrition to ensure they are properly fueling their bodies to meet their goals..
PHOTOS BY CHRIS V. LINTON Follow @CHRISVLINTON
