An Exercise Plan for Men Over 40

7-Day Exercise Plan

Day 1

• Warm-Up: 5 minutes of light cardio (e.g., jogging in place or jumping jacks)
• Strength Training: 3 sets of 10 push-ups, 10 squats, and 10 dumbbell rows
• Cardio: 15 minutes of brisk walking or cycling
• Cool-Down: 5 minutes of stretching (focus on hamstrings and shoulders)

Day 2

• Warm-Up: 5 minutes of dynamic stretching (e.g., arm circles, leg swings)
• Strength Training: 3 sets of 12 lunges (each leg), 12 bicep curls, and 12 tricep dips
• Cardio: 20 minutes of jogging or brisk walking
• Cool-Down: 5 minutes of yoga poses (e.g., downward dog, child's pose)

Day 3

• Warm-Up: 5 minutes of jumping jacks or marching in place
• Strength Training: 3 sets of 15 dumbbell shoulder presses, 15 planks (30 seconds each), and 15 calf raises
• Cardio: 10 minutes of interval sprints (30 seconds sprint, 1-minute walk)
• Cool-Down: 5 minutes of light stretching (focus on quads and back)

Day 4

• Warm-Up: 5 minutes of light cardio (e.g., jogging in place)
• Strength Training: 3 sets of 10 dumbbell bench presses, 10 deadlifts, and 10 lateral raises
• Cardio: 15 minutes of cycling or brisk walking
• Cool-Down: 5 minutes of yoga stretches

Day 5

• Warm-Up: 5 minutes of dynamic stretching
• Strength Training: 3 sets of 10 kettlebell swings, 10 goblet squats, and 10 dumbbell curls
• Cardio: 20 minutes of steady-state cycling
• Cool-Down: 5 minutes of stretching

Day 6

• Warm-Up: 5 minutes of jumping rope or high knees
• Strength Training: 3 sets of 12 push-ups, 12 leg raises, and 12 dumbbell rows
• Cardio: 15 minutes of brisk walking
• Cool-Down: 5 minutes of deep stretching

Day 7

• Active Recovery: 30-minute walk or yoga session
• Cool-Down: Full-body stretching routine