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30 Minute Post Workout Yoga Stretches
1 month ago
Hi! I am a 60+ year old Certified Yoga Teacher and Martial Arts Instructor. Here you will find my at home and at the gym Yoga practice. Check out my YouTube channel for even more videos: Yoga for Flexibility at any Age Today's WORKOUT: CARDIO 30 minute Hill Climb plus 30 minute Bike Ride. WEIGHT TRAINING (45 minutes): Rest 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 65 lbs x 12 Triceps Press 140 lbs x 12 Forward Push 90 lbs x 12 (2 sets) Calves 160 lbs x 24 Shoulder Press (Push up) 70 lbs x 12 + 40 lbs x 18 pulses Press Down 110 lbs x 24 Chest Fly 55 lbs x 8 (2 sets) Seated Row (Pull Back) 85 lbs x 12 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): 370 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) 250 lbs x 8 (2 sets) Hip Abductor (press out) 250 lbs x 8 (2 sets) 45 Minute YOGA cooldown. *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, respectively. Then I have a 30g protein drink within 30 minutes of weight training, to help build muscle. ____________ Hi! I'm a 60+ Certified "Naturist" (Nudist) Yoga Teacher (teaching both clothed and unclothed classes), retired O.R. Nurse, Martial Arts Instructor, Certified Personal Trainer and Nutritionist. Won't you please FOLLOW ME here and also my new YouTube channel? Yoga for Flexibility at Any Age __________ 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 rank in Karate, Taekwondo, Muay Thai, and 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 DISCLAIMER: By viewing this video you agree to have consulted a physician first. These exercises and the advice herein are not suitable for everyone.
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