So if you frequent my blog you know that I dedicate a portion of my writing to my personal fitness journey. This in a lot of ways is a huge NO NO for blogging as every advice article I read says “you have to create a niche to write about”. I am all over the place of course but its authentic. Like most people I have multiple facets of my life so I write about most of them here. The fitness aspect is one that I take very seriously and honestly more people should be passionate about fitness. The positive effects are astounding.
So what is the “90 days – 90 reps every 48 hours” thing? I normally do this in the winter when many people who train do a “bulk” cycle. I don’t want to get into the semantics of training jargon but to be clear, this isn’t a cutting phase (fat reduction) its overall foundation building and readjustment. When you are over 50 you have to reset your body often, particularly if you lift weights. Weight training, with moderate to heavy loads creates a lot of impact on the body.
You have to cycle out of this after 50 from time to time otherwise you will be inflamed, injured and run down. So I do the following workouts, usually Dec – Feb:
Warm up: 20-30 min walk on the treadmill – This just gets my hips and lower back engaged and begins to cardio process. You can stretch here if you want, but stretching isn’t absolutely necessary here, this is not a high impact work out.
Air squats: You’re doing your normal squat set up here, no bar no weight. You can use a bar if you want but no more than that. Start your squats, ideally you can do 30 in a row no break. These are “quick” they are normal squats no weight. If you need to stop fine, but the goal is 30 air squats in a row, that’s the set.
Pushups: You finished the squats you should be sweating, if you aren’t you are in better shape than I am. Pushups next, you use whatever hand placement you want. Same deal, 30 reps.
Pull ups: Last but not least pull ups. Ideally a wide grip but you adjust the grip as you need to but keep and OVERHAND grip, underhand puts a lot of pressure on the biceps. These will be hard, use assistance here. Bands, or pull up machines are fine. If you can’t do pull ups, do lat pull downs but you want to eventually get to pull-ups.
Do the 90 reps quickly without sacrificing form, for the cardio effect. Now you have just completed a full body work out that should have minimal impact on your joints. Are you sweating? Are you exhausted? Yes? Great do it again in 48 hours. If that was a breeze increase the reps to 50. If it’s still not enough for you add in “dips” after pull ups. This is a very basic workout, some might say to simple. Believe me it works.
IF you are out of shape and looking to get into shape quickly do this for 90 days. I guarantee you will see good results. This work out engages your entire muscular system you should make very good gains here. If you are already training (not working out, training) then this workout might not be great for you, it actually might be your warm up (lol) for the vast majority this will hit all the right areas and is simple and efficient. Give it a shot let me know how it goes.
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