Grandma SPLITS Routine LIVE BROADCAST at the Gym AGE POSITIVE Yoga 60+ Fitness Inspiration! - Video

I got depressed during Covid because I was over 60 and couldn't attend my beloved martial arts classes, or go to the gym. Consequently, I gained over 40 lbs in 2.5 years! ????

WATCH ME GET BACK INTO SHAPE!!! ????

UPDATE: I've lost 23 lbs, 10 inches, & 3 dress sizes! YAY. ????


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My WORKOUT:

CARDIO (5 days/week):
  30 minute Hill Climb Hike (or Run on. Treadmill at 5% Incline).
  30 minute Bike Ride.

WEIGHT TRAINING (about 4O minutes - Every other day):
▪Up to 5 sets (with diminishing weight or reps) per machine. ▪Alternating between upper body and lower body.
▪Resting 30 seconds between sets.

HAND WEIGHTS:
10 lbs. Both arms at the same time:
  Bicep Curl to overhead lifts x 12
  Hammer curl to overhead lifts x 12
  Delts Forward & Backward rotations x 12.    each
  Circular lift (touching wts lo and hi) x 8
  Extended Bicep & Hammer curls (ea side)   x 16
  Seated Chest Fly x 12
  Reclined Chest Fly x 12
  Reclined Side Pulses x 12

MACHINES:
Bicep Curl 85 lbs x 12
Triceps Press 140 lbs x 12
Assisted Chest Press (Push  Forward) 160 lbs x 12
Calves 160 lbs x 12
Shoulder Press (Push up) 70 lbs x 12
+ 40 lbs x 18 pulses
Press Down 110 lbs x 24
Chest Fly 75 lbs x 8 (2 sets)
Assisted Pull Ups @ 100 lbs (Biceps)
Assisted Dips @ 100 lbs (Triceps)
Seated Row (Pull Back) 85 lbs x 12
Lat Pull (Pull Down in Front) 100 lbs x 8
(Pull Down behind Head) 85 lbs x 8
Seated Leg Curls 120 lbs, 110 lbs, 100 lbs, 90 lbs, x 4 reps each.
Leg Extensions 110 lbs x 8 (2 sets)
Seated Leg Press (Seat high):
395 lbs x 12 reps (4 sets with different foot positions - Normal, Wide, Close, & each Leg supported) and
(Seat low) 170 lbs x 8 (full extension) + 12 pulses.
Hip Adductor (press in with thighs) 280 lbs x 8 (2 sets)
Hip Abductor (press out) 295 lbs x 8 (2 sets)

▪︎45 Minute YOGA cooldown (I try to do yoga daily, with up to 1 minute holds, to maintain flexibility as I age).

▪︎I begin every workout fasted, on an empty stomach, to boost growth hormone production, which plays a role in metabolism and helps protect lean muscle.

In fact, after a 24-hour fast, men and women experience a 2,000% and 1,300% increase in HGH production!

▪︎Then I have a 30g protein drink within 30 minutes of weight training, to help feed muscle growth.

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Hi! I'm a 60+ Certified "Naturist" (Nudist) Yoga Teacher (teaching both clothed and unclothed classes), Body Builder, retired O.R. Nurse, and Black Belt!

The extension for my Naturist/Nudist yoga classes on HowTubes.TV is:
/channel/NAKED_YOGA_for_the_Aging_Athlete

Or just search "Nude Lifestyle" on HowTubes.TV!

See ALL my links here:
https://www.Liinks.co/Nyaa


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I started studying YOGA in 1967 and began teaching in 1999. I am Certified, qualifying for registration with the Yoga Alliance of America at the Advanced Level.

I am also working toward my 5th Black Belt in martial arts. 2020 would have been my 48th year of martial arts practice. I hold Black Belt rank in Karate, Taekwondo, Muay Thai, and Shin Toshi. I have a blue belt in Jiu Jitsu.



Limitation of Liability
YOGA IS NOT FOR EVERYONE. BY VIEWING  THIS VIDEO YOU AGREE TO CONSULT YOUR PHYSICIAN BEFORE ATTEMPTING THESE EXERCISES OR ADHERING TO ANY ADVICE HEREIN.  090322