No part of this publication may be reproduced in any form or by any means, including printing, scanning, photocopying, or otherwise with-out the prior written permission of the copyright holder.The author has attempted to present information that is as accurate and concrete as possible. The author is not a medical doctor and does not write in any medical capacity. All medical decisions should be made under the guidance and care of your primary physician. The author will not be held liable for any injury or loss that is incurred to the reader through the application of any of the information herein con-tained in this book.The author makes it clear that the medical field is fast evolving with newer studies being done continuously, therefore the information in this book is only a researched collaboration of accurate information at the time of writing. With the ever-changing nature of the subjects included, the author hopes that the reader will be able to appreciate the content that has been covered in this book.While all attempts have been made to verify each piece of information provided in this publication, the author assumes no responsibility for any error, omission, or contrary interpretation of the subject matter pre-sent in this book. Please note that any help or advice given hereof is not a substitution for licensed medical advice. The reader accepts re-sponsibility in the use of any information and takes advice given in this

DISCLAIMER

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book at their own risk. If the reader is under medication supervision or has had complications with health related risks, consult your primary care physician as soon as possible before taking any advice given in this book.

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Welcome to Phase 1 and the first step of your journey. I call this the Burn phase, and I designed it to achieve several goals. First… we are going to boost muscular endurance, enhance joint stability, increase flexibility, improve posture and neuromuscular efficiency, and improve our core and balance stabilization. We are going to do this by targeting proprioceptors... These are sensory cells, found chiefly in muscles, tendons, joints, and the inner ear. They detect the motion or position of the body or a limb and respond to various stimuli. This will set the foundation for the next two phases.Secondly, we are going to start cardio training which triggers high calorie expenditure to burn fat and increase your metabolic rate.

FIT AFTER 50 - PHASE I INTRODUCTION

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Phase 1 makes heavy use of circuit training to help us achieve these goals. You should select low to moderate amounts of weight when performing each exercise. I also want your intensity level, the amount of effort you put into each exercise… to be in the low to moderate range. Select a weight or resistance band that is moderately difficult to perform 15 reps with good form. Remember, we are just starting out and I don’t want you to accidentally over train when your body is not yet ready.Circuit training means I want you to perform each exercise in the order they are written, with minimum rest between each exercise. This keeps your heart rate up, and makes the workout

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metabolic. When you finish the last exercise in the list… that counts as 1 circuit. Now you should stop and rest for 1 to 2 minutes before starting the circuit again. Pay attention to the instructions as they vary from day to day and week to week. You should notice that we are doing full body resistance training on Monday, Wednesday, and Friday. On these days, I want you to perform 4 circuits during weeks 1 and 2, and 5 circuits during weeks 3 and 4.On Tuesday and Thursday we are doing cardio and core. You perform the exercises in circuit fashion just like on resistance training days, however, I want you perform 6 circuits in weeks 1 and 2, and 7 circuits in weeks 3 and 4. And finally, before we get started. I want you to be sure to warm up thoroughly, and hydrate before you start your workouts.

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This will minimize your chances of injury and maximize your results.Ok… enough talk, let’s get started. Click on Workout 1 in Phase 1. I recommend watching the workout first before doing it if you upgraded and got the follow along videos— if not, check out the exercise execution guide. If you need a substitution exercise for any of the movements, you can check out our substitution exercise section. If you have any questions, you can also reach out to one of our Live Anabolic team members via email and we'll be happy to help you. After workout 1, move onto workout 2 on the next scheduled day. Be sure to take a look at the workout calendar inside the Fit After 50 training manual for a general guideline of how to structure your workouts throughout the week. 

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And don’t forget, to maximize your results, download the Fit After 50 nutrition manual and follow the protocol. It’s comprehensive and invaluable. You should probably print it out and keep handy for a quick reference. Alright… let’s get going and don’t forget. Always stick with it and never give up on yourself.Mark McilyarTrainer at Live AnabolicSubscribe To Our YouTube Channel

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Monday: Full Body - Circuit (60 Second Rest Between Sets)

INSTRUCTIONS:Perform this workout in circuit style. Go from one exercise to the next in order with 60 seconds rest between sets. After completing the entire circuit, rest for 1-2 minutes. Repeat this for 4-5 cycles. Dial up or down based on your fitness level.

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EXERCISE SETS REPS NOTES

Pushup (standard) 1 15

Squat (bodyweight)

1 15

Overhead Press (db - seated)

1 15

Row (db - bent over)

1 15

skull crushers (db - 2 arm)

1 15

Curls (db - 2 arm standing)

1 15

Tuesday: Cardio & Abs - Circuit (60 Second Rest Between Sets)

EXERCISE SETS REPS NOTES

Jumping Jacks 1 30 seconds

Planks (up/down/up)

1 10

Jog In Place 1 30 seconds

Air Bike Crunches

1 10/side

Butt Kicks 1 30/side

Russian Twist (no weight)

1 10/side

INSTRUCTIONS:

Perform this workout in circuit style. Go from one exercise to the next in order with 60 seconds rest between sets. After completing the entire circuit, rest for 1-2 minutes. Repeat this for 6-7 cycles. Dial up or down based on your fitness level.

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Wednesday: Full Body - Circuit (60 Second Rest Between Sets)

EXERCISE SETS REPS NOTES

Tricep pushdown

(bands, high anchor)

1 15

Lat Pulldown (bands, high

anchor)1 15

Backward Lunges

(bodyweight)1 15

Curls (bands, standing, alt.

arm)1 15

Chest Flys (bands, high

anchor)1 15

Face Pulls (bands, high

anchor)1 15

INSTRUCTIONS:

Perform this workout in circuit style. Go from one exercise to the next in order with 60 seconds rest between sets. After completing the entire circuit, rest for 1-2 minutes. Repeat this for 4-5 cycles. Dial up or down based on your fitness level.

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Thursday: Cardio & Abs - Circuit (60 Second Rest Between Sets)

EXERCISE SETS REPS NOTES

Jog In Place 1 30 seconds

Scissor Kicks 1 10/side

Skaters 1 10/side

Air Bike Cross Crunches

1 10/side

Mountain Climbers

1 10/side

Reverse Plank 1 30 seconds

INSTRUCTIONS:

Perform this workout in circuit style. Go from one exercise to the next in order with 60 seconds rest between sets. After completing the entire circuit, rest for 1-2 minutes. Repeat this for 6-7 cycles. Dial up or down based on your fitness level.

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Friday: Full Body - Circuit (60 Second Rest Between Sets)

EXERCISE SETS REPS NOTES

Chest Press (db)

1 15

Curls (db, standing

alternating)1 15

Squat (db goblet)

1 15

Bench Dips 1 15

Rows (bands, seated, low

anchor)1 15

Front Delt Raise (bands, low anchor)

1 15

INSTRUCTIONS:

Perform this workout in circuit style. Go from one exercise to the next in order with 60 seconds rest between sets. After completing the entire

circuit, rest for 1-2 minutes. Repeat this for 4-5 cycles. Dial up or down based on your fitness level.

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What’s Next?

You will be using these same 5 workouts over the next 4 weeks. There’s no need to “mix it up” from week to week. However, it’s important you “progress” from week to week. And there are a few ways to do that:1) do one more round of the workout than you did the week prior.2) safely increase the resistance you used from a week prior 3) complete one more rep than you did last week if you were unable to complete all 15 reps4) take shorter breaks if you went beyond the recommended rest time. Any of the 4 ways above will have you progressing forward and bettering yourself. After completing 4 weeks of these workouts, it’s time to move onto the next month (or next phase) of workouts.

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