men and women over 55 work out

Here is a 7-day whole body workout plan for men and women over 55: Important Notes: Before starting any new exercise program, please consult with your doctor or a healthcare professional, especially if you have any underlying health conditions. Warm up before each workout with 5-10 minutes of light cardio and stretching. Rest for 60-90 seconds between sets, and 120-180 seconds between exercises. Adjust the weight and reps based on your fitness level and comfort. Monday ( Upper Body and Lower Body): Squats: 3 sets of 10 reps Stand with feet shoulder-width apart, then bend knees and lower body down until thighs are parallel to ground. Push-ups: 3 sets of 10 reps Start in plank position, engage core, and lower body down until chest almost touches ground. Seated row: 3 sets of 10 reps Sit on edge of chair or bench, hold dumbbells or resistance band, and pull towards chest. Lunges: 3 sets of 10 reps (per leg) Stand with feet together, take large step forward with one foot, and lower body down until back knee is almost touching ground. Shoulder press: 3 sets of 10 reps Stand or sit with dumbbells or resistance band, press arms straight up. Tuesday (Cardio and Core): Brisk walking: 30 minutes Walk at a pace where you break a sweat and feel challenged. Plank: 3 sets of 30-second hold Start in plank position, engage core, and hold steady. Russian twists: 3 sets of 10 reps Sit on floor with knees bent and feet flat, twist torso to left and right. Leg raises: 3 sets of 10 reps Lie on back with arms extended overhead, raise legs straight up. Bicycle crunches: 3 sets of 10 reps Lie on back with hands behind head, alternate bringing elbow to opposite knee. Wednesday (Rest Day) Thursday (Upper Body and Lower Body): Deadlifts: 3 sets of 8 reps Stand with feet shoulder-width apart, bend knees, and lift weight up to hip level. Bicep curls: 3 sets of 10 reps Stand or sit with dumbbells or resistance band, curl arms up towards shoulders. Tricep dips: 3 sets of 10 reps Sit on edge of chair or bench, lower body down by bending elbows. Calf raises: 3 sets of 15 reps Stand on step or platform, raise heels up onto tiptoes. Lat pulldowns: 3 sets of 10 reps Sit at lat pulldown machine, pull bar down towards chest. Friday (Cardio and Core): Swimming or water aerobics: 20-30 minutes Choose a low-impact cardio activity to reduce joint stress. Leg raises on a Swiss ball: 3 sets of 10 reps Lie on Swiss ball with arms extended overhead, raise legs straight up. Side plank: 3 sets of 30-second hold (per side) Lie on side with feet stacked, lift hips off ground and engage core. Woodchoppers: 3 sets of 10 reps Hold a weight or medicine ball, twist torso to left and right. Wall sit: 3 sets of 60-second hold Stand with back against wall, slide down into seated position. Saturday (Rest Day) Sunday (Active Recovery): Light yoga or stretching: 20-30 minutes Focus on static stretches for major muscle groups. Walk or light bike ride: 20-30 minutes Engage in a low-intensity activity to promote blood flow and relaxation. Remember to listen to your body and adjust the intensity and frequency of the workouts based on how you feel. It's also essential to incorporate proper nutrition and sufficient rest to support your overall health and fitness goals.