ShapeFit.com

[ghada]

hi,I am 54 old F ,4:10 height <three years ago ,I was too fit using a four hours workout routine everyday (one hour jogging ,one hour walking and two hours bodyweight resistanse with a pair of 5 pounds dumbells and some weight in the legs ,I never have a weight problem and never watch my food till I hit the menopause with some problems in life I stopped exersising for more than year ,and sinse more than two years I am struggling to go back to my weight which was93pounds ,at last I have now the last 10 pounds but I feel too lazy to go back to exersising,I hate diets too,but I am pretty sure that I will not loose those last ten pounds without diets and exersises but now I don't have time to exersise more than one hour or two some days.what do you think the best workout routine is the bst to me ,my big problem is my jiggling triceps and the glutes which became to down and flbby,my thighs are still like steel my waist is too thin.hel help ,I cannot go to the gym,I rather exersise at home ,I like steps aerobics especially mixed with some exersises.

[Boss Man]

Try something like this. I posted this for someone a while back, you can do it at home.

You could try something like this a couple of times a week.

2 minutes jogging.

5 minutes stretching.

45 seconds High Knees

45 seconds Squat Thrusts

45 seconds Jumping Jacks

45 seconds Scissors, (placing hands on a Step or Weight Bench)

45 seconds Star Jumps



1 minute rest.



60 seconds High Knees

60 seconds Squat Thrusts

60 seconds Jumping Jacks

60 seconds Scissors, (placing hands on a Step or Weight Bench)

60 seconds Star Jumps



1 minute rest



45 seconds High Knees

45 seconds Squat Thrusts

45 seconds Jumping Jacks

45 seconds Scissors, (placing hands on a Step or Weight Bench)

45 seconds Star Jumps

5 minutes stretching



The whole circuit takes approximately 26 minutes 45, so that should give you something challenging to do, that doesn't take a long time.

Just work at your own pace, don't go crazy, this is not way difficult, but it will be if you work the circuit like a crazy person.

If the circuit feels a bit difficult, trim the stations down, so 45 secs to 30 secs, 60 to 45, so you cut nearly 4 minutes off it in total.

Do this 3 times a week, with a day inbetween each workout, don't do this workout on concurrent days.