Most of my workouts now at age 50 are aimed for fitness and health and longevity. This can take the form of a balanced set of exercises addressing the whole body, or some specific moves to work with or improve a problem or challenge.
I.e.-0 back hurts- work the core, knees hurt – strengthen legs
I have been riding my bike for commuting lately and realize i have a few weak areas – hill climbing- that are the result of A) lack of bike fitness and B) Leg strength.
Continued riding will increase the strength slowly , but adding additional squats (bodyweight only) and lunges will give me some of the strength needed.
I am also adding additional uphill running/walking to my workouts. The increase in burpees will also augment some leg strength….if i am not careful i may end up a biker, bicycle racer before long…
Squats (feet narrow) 3-20
(shoulder width) 3-20
Lunges- ( standing) 3-12
Pushups / Plank ( hold for 10 at each top) 3-10