Longevity Program
Introducing our new Longevity Program - designed to help you age gracefully while staying strong, mobile, and pain-free. Train today so you can keep playing with your grandkids, exploring the world, and maintaining your independence for decades to come. Because fitness isn't just about looking good now - it's about living your best life at every age.
Strength & Power Program
Strength Goblet Squats [8-12 reps] body weight or add weight Trap Bar Deadlift or Hip Hinge Machine [6-10 reps] Step Ups (functional) [8 each leg] Single Leg Balance [30sec each leg] (2-3 Sets / Rounds, 60 sec rest between exercises) Power (2 Rounds) Sit to Stand (10 x reps explosive & 5 x reps slow) Famers Carry (grip strength and stability posture)
Cardio [Zone 2]
Target 60-70% max heart rate 45 minutes of low intensity cardio. You should be able to just hold a conversation with someone. Breathing elevated but controlled. Pick any cardio machine / or outside. Walking/Treadmill - brisk pace, slight incline. Xtrainer or Bike - moderate resistance, steady pace.
High Intensity Intervals & Upper Body Strength
Target 80-85% max heart rate 16min - 1min on 1 min off (8 efforts) Pick any cardio machine. Intensity Markers: - Work phase: Breathing hard, can only say 1-2 words - Recovery phase: Return to conversational pace - Critical: Must reach 80% max HR for benefits. Upper Body Strength & Balance Chest Press x 8-12 reps Lat Pull Down x 8-10 reps Seated Row x 10-12 reps Balance Heel/Toe Walking - 10 steps Backward Walking - 10 steps Single Leg Balance 20-30 sec (eyes open/closed). 2-3 rounds