It's never too late to kick up your fitness routine and get into great shape. 💪
Get into position with one foot forward and one foot back. With your chest tall and core tight, lower yourself under control until your back knee touches the ground, getting a nice stretch at the bottom. Push through the heel of the front leg to come back up, flexing your quad and glute to finish. Perform all reps on one side before switching legs. If your bodyweight alone is too easy, you can do this movement with a pair of dumbbells. Complete 3 sets of 10 to 12 reps for each leg.
Hop on an air bike at your gym, and grab the handles. You have two choices here: You can aim for 25 to 30 minutes of steady-state cardio at a pace you can maintain. Or, you can perform intervals by sprinting for 10 to 15 seconds, then cruising at a lower intensity for 30 to 40 seconds and repeating for a total of 10 to 15 minutes.Set your treadmill at the highest incline , and set the speed at 2.5 to 3.0 mph.
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