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The Longevity Workout

Stay healthy and strong for the long haul with this explosive strength and conditioning routine.
The Longevity Workout
James Michelfelder

Maintaining strength and athleticism into your 30s, 40s, and beyond means doing all you can to prevent injury—and that means checking your ego at the gym door. Loading up a bar as heavy as you can and going for broke on each set is no longer an option; working muscles you’ve long neglected is your new priority. This routine is perfect to build your future training on, as it covers all the bases for keeping you healthy and athletic. In particular, it focuses on boosting explosive strength, improving conditioning, and fortifying the stabilizer muscles in your core and hips that protect your back and knees.

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Sets: 2
Reps: 10 (each direction)
Rest: 30 sec. 

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Sets: 3–5
Reps: 3
Rest: 60 sec. Use 60-70% 

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Sets: 3
Reps: 8–12 
Rest: 60 sec.

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Sets: 3 
Reps: 10–15
Rest: 60 sec.

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Sets: 3
Reps: 8 (each leg)
Rest: 90 sec.

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Sets: 3
Reps: 20
Rest: 45 sec.

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Sets: 3
Reps: 20 feet
Rest: 45 sec.

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Sets: 3. 
Reps: Walk for 30 sec.
Rest: 45 sec.

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