Bodyweight Workout in The Morning Sun

Bodyweight Workout in The Morning Sun

Bodyweight Workout in The Morning Sun

Join me in a 30-minute full-body workout.  I take it nice and steady to explain the exercises and give you alternatives. If you are just starting to exercise again or you are carrying a bit too much weight I show you how to get back on the horse – in a manner of speaking.

However, if you are more advanced I show you how to add difficulty and intensity to make your workout more productive.

One thing to keep in mind take it steady and ease into it.

Have fun I always do.

Middle-Aged Men’s Health and Fitness: Unlocking the Power of Bodyweight Exercises for the Fit Over 50


As men age, prioritizing health and fitness becomes increasingly important. Middle-aged men often face unique challenges in maintaining their physical well-being. However, with the right approach and a commitment to regular exercise, it’s possible to achieve optimal health and fitness levels well into your fifties and beyond. In this article, we explore the benefits of bodyweight exercises and provide valuable insights into achieving fitness success as a middle-aged man.

The Power of Bodyweight Exercises for Men Over 50

Bodyweight exercises offer a multitude of advantages for middle-aged men looking to enhance their health and fitness. By utilizing your own body weight as resistance, these exercises help build strength, improve flexibility, and boost cardiovascular endurance. Moreover, bodyweight exercises can be easily modified to suit various fitness levels and can be performed anywhere, without the need for expensive equipment or gym memberships.

1. Push-Ups: A Foundation for Upper Body Strength

Push-ups are a classic bodyweight exercise that targets multiple muscle groups simultaneously. By incorporating push-ups into your fitness routine, you can strengthen your chest, shoulders, triceps, and core. Start with a modified version, such as inclined or knee push-ups, if you’re new to this exercise. As you progress, aim to increase the number of repetitions and gradually transition to standard push-ups.

2. Squats: Building Lower Body Strength and Stability

Squats are highly effective in developing lower body strength and stability. This compound exercise engages your quadriceps, hamstrings, glutes, and calves. Begin with bodyweight squats, focusing on maintaining proper form and gradually increase the depth and intensity as your strength improves. Remember to keep your back straight, knees aligned with your toes, and engage your core throughout the movement.

3. Planks: Strengthening Your Core

A strong core is vital for overall functional fitness and stability. Planks are an excellent bodyweight exercise for targeting the core muscles, including the abdominals, obliques, and lower back. Start with a basic plank, resting on your forearms and toes, and aim to hold the position for at least 30 seconds. Gradually increase the duration as you become more comfortable, challenging yourself to achieve longer plank holds.

4. Lunges: Enhancing Leg Strength and Balance

Lunges are fantastic for targeting the leg muscles, including the quadriceps, hamstrings, and glutes. They also help improve balance and stability. Begin with stationary lunges, focusing on proper form and gradually progress to walking lunges or reverse lunges. Maintain an upright posture, step forward or backward, and lower your body until both knees are bent at a 90-degree angle.

The Importance of Nutrition and Rest

While exercise is a crucial aspect of maintaining middle-aged men’s health and fitness, it must be complemented by a nutritious diet and adequate rest. Ensure that your meals consist of lean proteins, whole grains, fruits, vegetables, and healthy fats. Stay hydrated throughout the day and limit your consumption of processed foods, sugary drinks, and alcohol.

Additionally, prioritize quality sleep to support muscle recovery and overall well-being. Aim for seven to eight hours of uninterrupted sleep each night. Incorporate stress management techniques such as meditation or deep breathing exercises to promote relaxation and reduce the negative impact of stress on your health.

The Role of Consistency and Progression

Consistency is key when it comes to achieving and maintaining fitness over 50. Make exercise a regular part of your routine, aiming for at least 150 minutes of moderate-intensity aerobic activity per week, along with two or more days of strength training. By staying consistent, you’ll reap the long-term benefits of improved cardiovascular health, increased muscle strength, and enhanced overall fitness.

Furthermore, don’t forget the importance of progression. As your body adapts to your exercise routine, gradually increase the intensity, duration, or resistance to continue challenging your muscles and making progress. This can be achieved by increasing the number of repetitions, adding more sets, or trying advanced variations of bodyweight exercises.

Transitioning Towards a Healthy Lifestyle

To optimize your health and fitness as a middle-aged man, it’s essential to adopt a holistic approach. In addition to regular exercise, pay attention to other aspects of a healthy lifestyle. Quit smoking if you’re a smoker, as it poses significant health risks. Limit alcohol consumption and practice moderation.

Incorporate activities you enjoy into your fitness routine, such as hiking, swimming, or cycling, to make exercise more enjoyable and sustainable. Consider working with a certified personal trainer or fitness professional who can tailor a program to your specific needs and goals.


Middle-aged men have the power to take control of their health and fitness by embracing bodyweight exercises and making smart lifestyle choices. By incorporating exercises like push-ups, squats, planks, and lunges into your routine, you can build strength, improve flexibility, and enhance overall fitness. Remember to prioritize nutrition, rest, and consistency while gradually progressing towards your goals. With dedication and perseverance, you can unlock your full potential and enjoy a healthier and more fulfilling life beyond 50.

Investing in your health today will pay dividends for years to come. So start your journey towards a fitter, stronger, and healthier you now!

Remember, it’s never too late to prioritize your well-being and thrive at any age.

Video Transcript


one and all um here we are out ready on for a workout I’m down in Berlin Crouch we’ve got the fields behind me and um the river about 100 yards that way to the South uh this morning I’m gonna go with a bodyweight workout um I’m gonna try some moves on my knees see how my knees have been feeling it’s been a bit well it’s been based all the last year and a bit of warm-up with the um Club Bell just to get the shoulders and things moving and then I’m going to try a bodybuild workout and see how we go
some exercises might work okay and others might not all just feel our way through it anyway guys join me for a bodyweight workout I’ve got 12 exercises let’s see how we go cheers bye bye just starting off RMT Club bell it’s in Newsies in the past lovely yeah the shoulders gone open the shoulders up as I’ve said in the past I really suffer from tight shoulders stiff shoulders just far because oh and only the backward movement I’m only interested in stretching backwards because being shoulders stretch forwards
is pretty well I don’t want to establish all of doing this I want to try and open them up like that because they’re tight there we go oh yeah and there’s no point going too far back it starts to affect your lower back so it depends on your movement you all have different movement different movement restrictions tighten the belly oh yeah it’s nice I’ve just seen it make sure you get right very easily clip your leg I think it’s a bit sore now I have a metal called Bella it’s only two kilos when that hits the
side of my leg why does it hurt nice and tight all the stretch in the shoulder all the way around ah open down movement I’m trying to keep my elbow in my elbow flares out to the side because the tightness of my shoulders and my biceps and triceps so I’m trying to keep it in and stretch it all the way it’s sad true two three four five not going too far back before too far back from me anyway I arch too far but make me lower back nib so it’s keep
their belly forward tight slightly angular forward so you don’t go too far back it’s always a side chop we’ve got a little dog coming up and see me ‘hello boy oh’ just a nice  stretch move to see that it’s eight hurt the feet similar to that one diagonal S
wow here we go again you’ve got the stretch keep the belly tight we’re not marching back up and rocks down up down up oh that’s fine for those full moon up Round Up  wow cool that’s what I’m gonna do double handle head chop once again I don’t want to stretch it too far back it’s for my me and my movement means
that I’d do this and push me off the lower back so I want to stay at the top this oh yeah you’ve been belly tight all the time belly’s tight four five now you can do this same way bring it down this way so all right so we’re keeping it tight all the time and keeping control of what I’m doing is here yeah I’m really tensing me barely nice and tight relaxing as I go up to the point here tense again relax don’t touch it and stop is going too far back if I relax it’s very easy to do
too far back we’ve got hips go forward and you will fall oh right that’s a warm-up done as I move into the exercise is going to cut it with a bit more wall Loops as well before getting some heavier stuff and as you’ve seen me in the past right mixers down I use the back of it all if I’ve envelope because it just suits me fine and I’ve got stuck and stacks of these and sometimes I just stick the ending pulling out and say oh yeah I’ll do that workout today keeps things fresh got some nice knee raises once again
don’t be wobbling all over this get the belly nice and tight you’ve got your hands on a bit I like to do this one one two two five five six six seven seven eight eight nine nine ten ten wanna move on the next stage all right okay got a big lad I haven’t done much exercise or if you’re the guy hasn’t done much exercise and you’re starting back it doesn’t have to be the big new layers all the way up like this we can just gently risk gorgeous things my wife Hello Dolly how are you doing
yourself yeah I feel them displaying right now but yeah how about you yeah it’s getting going really oh whether let me have a tiny little sip and then I gotta head back and then why did I get back it’ll be two o’clock because together [Music] well what a lovely interlude that was anyways I was saying be a big fan is not
very fit or anything like that going back and exercise take it steady there’s enough of these big knee rears like this give you a half knee wrist and we’re just stepping on the spot get yourself moving and start slowing and slowly building up next time I do this that’s my first exercise done I’m gonna do what I call Chop and change now so start like this one three four five six seven instead of towards nice and Light all right I don’t want to be fun too six so that’s the wrong one off camera you see most of these exercises
we can start small let me start with the step forward step back step forward step back leg step forward step back start slowly Build It Up you can always progress this exercise on to another level a little bit harder and a bit more intense now one of my favourites as a warm-up a lot of ceilings Lots guys I think Nationwide apart straight down towards the floor oh stretch and when you’re stretching up once again don’t do the laying back thing belly tight stretch it all up like that down up don’t let your head sink kill don’t
leave out okay four five six seven eight ten lovely it’s a bit too much that one for you here everyone here or just there the shoulder is an event Kickbacks now I’m gonna start to kick back so I’m gonna break acid onto the next one nice and tight
yeah it’s more Mobility so keep your belly nice and tight in these bent you’re just starting off you start with hands of your knees hands on your hips gently one doesn’t have to be the long stretch into the movement get yourself moving to squeeze your belly tight that’s an important thing you need only things keep your belly nice and tight next one we’re gonna go nice easy spots you know I’m ahead of the back seat up roll it up the top I’m just clenching my ass nice and tight can’t activate the glutes your
belly stays tight all the time and remember when you start with a gentle movement just nicely now when we put our battle on you sometimes it’s a bit sore twice there we go nice and tight it’s balanced one keep your balance it’s just five on these that’s nice you go faster and progress it I’m not going to progress it at this
stage ultimately because of my me well I’ll show you some more later on the next one I’m going to go for a thing called water plank we’re going to use this mat here because it hands so once again it’s nice and all over movement squat down so we’re going to hold that position for a plank back here you don’t need to do this too fast this is about the control you’ve got some injuries you don’t want to activate that moment there’s been five here but normally well
with these are intense and that’s five like that which is the plank down controlled plank won’t push up stay in the plank nice and tight it’s moving back up [Music] five I’m gonna leave it there [Applause] for the next progression to that would be routine walk our planks again
let me do the walk-on Plank with the Press on the next time you do two press-ups then you carry on now the more starting to get was about five press-ups sometimes halfway through six so my match mark they’ll bang out the full 10 press-ups Mark and Dave and if you think about it it’s 100 push-ups 80 70 plus-ups so it’s an awful lot if you do this and if you’ve been watching the video the videos I’m chopped to do 50.
we’ve done it back with lunch we’re now going to do forward ones same again and you think you’re stressing all the time look I’ve got a big belly had a few beers last night and a pizza pot underneath my clothes works well so make sure you tighten your core to support yourself and stop your wobbling around and getting loose because that’s how injuries core nice and tight give us a balance one two the other ideas well is try to stay it’s the same with the backward ones as well in a nice straight line
got rather than sometimes you’ll see people head right over here and that’s the stability and sometimes it’s a lack of moving the range of movement doesn’t allow them to you six seven nice I’m not stepping all the steps are going too far too far okay start the Three Laws underneath at the moment next one
I’m gonna do need to Elbow in a plank position straight on foreign position arms of the shoulders one two three four five six on one side and the next side and then I’ll show you some progressions and words we can take it down a little bit start remember Hannah plank to keep your belly tight keep your hips tucked under and pulled in tight support less chance of your damaging your back one two three now the progresses
don’t put your foot down in between that’s it what I’m doing this side paid okay you still put your foot on the floor it’s really rich over the core sadly core uh if we want to take that back a little bit let’s start a bit easier we can start this position knee up forward once again range of movement my back’s tight like it was back nice and tight oh not nice and tight sorry it’s tight but it’s not nice so this is me up from the side a bit Bring It Around you can undo that bring it in this way
the movement started get your belly nice and tight start that movement then regress to the next stage start here knees in it’s a bit like the old mountain climber do that little tap then when you get a bit stronger your belly’s a bit stronger sad one and Advance it on so that’s that good exercise and there’s been most of these exercises the all-over body exercise so that the squat involves everything in your body this is involving all the hands shoulders back core hips legs carved glued to the whole lot for
the good exercise to do you definitely do one or two of them that are good excess to do [Music] more exercises able to finish the first round and as you can see not be used to myself here I’m exercising I’m getting the body movement moving connected with all the muscles get them going to fire them up and basically having a nice steady workout see me my heart rate’s up I’m sweating I mean it’s it is 20 odd degrees here so it’s nice three exercises left to go we’ve got squat jumps
press-ups and sit-ups Squad jumps I’m going to see how this goes on my knee the shorter that is 11. 12. nice and nice incredible feel a bit there but pretty much control of the knee not wobbling not rolling around right there’s not enough push-ups we’ll do 12 because that’s kind of squats same again same plank position hand under the shoulders maybe a little bit wider you want your head in front of your hands
tools on the floor everything’s nice and tight the controlled movement so you pivot at your toes and your hands ready Knuckles but I’m finishing off with some sit-ups the good old classic setup loads of variations on sit-ups and ab work but this morning all I’m doing is to sit up but you’ll notice right through every exercise I’ve been engaging my core and making my abs work so they’re working through every all these ranges of movements and I know in daily life most of us myself included
don’t engage our core we ‘ve lose that connection with our models hey got a big belly or a bigger belly so is it more important to get those core muscles inside nice and strong so this support is how movements and things so let’s do 12 sit-ups right you notice I stand in control all the way down the belly nice and tight seven yeah eight attacks per second um not too tired but I’m having 12. there’s 12 hours to stretch out
probably at the end relaxing Split Second re-engage and bring them back up again so anyway that’s my routine not sure how long it lasted it’s 9 54 now so I hope you enjoyed that I’m gonna do it again we’re not going to video it uh I’m gonna do a slightly higher Temple and depends on how I feel after that I might do it again but I don’t know because I’m also thinking to myself just there on the yards away if that is the river so there’s a chance I might get up and try a little Runner don’t pump me in the
ears you know I did a something on my bike I think I’ve crushed a bit of cartilage and there’s something in there so it’s quite sauce I might give it a try might get three or four steps like 100 yards who knows but that’s my plan one more of those hope you enjoyed it all blocked working out by the river about the Sea by the countryside and um nice little body weight workout hope you enjoyed it any questions or any comments drop them below and I’ll get back to you that’s it for me Nick Regan at middle
age Men’s Health and Fitness cheers guys enjoy the rest of your weekend or if you’re watching this in the daytime midweek enjoy the rest of your day cheers