MY FULL BODY BAJA FITNESS ROUTINE STRENGTH & CARDIO TRAINING

I have included both my STRENGTH and CARDIO Training that I perform on separate days. I do my warmups before both training routines:

WARMUPS SEGMENT

WARMUP SEGMENT BEFORE STRENGTH & CARDIO TRAINING. You can also use Yoga Poses!

STRENGTH TRAINING No. 2

For those over 70 or rehabbing, I would suggest a lightweight Medicine Ball (4-10 Lbs.) and do either the Wood Chopper or Stocking the Shelves or even both if you are able to do both. The Medicine Ball offers a full body workout either at home or gym. A Medicine Ball is inexpensive and easy to perform and put away when not in use. I enjoy my Med Ball Workout elements.

PROPER PUNCH OR JAB TO PREVENT INJURY TO WRISTS IN BOXING BAG WORKOUT

To avoid wrist injuries, impact the bag just below the ring knuckle because this is aligned with the Ulna bone in the forearm.

When you throw a punch or jab, start with your heels, through your gluteus maximus up through your deltoid muscles, through your arm, then through your forearm to your fist. I use kickboxing gloves where I can do my other CARDIO elements.

STRENGTH TRAINING No. 1

STRENGTH TRAINING 3 SET X 10-15 REPS OF EACH ELEMENT

STRENGTH TRAINING No. 3

NOTE: Because I had back surgery and 3- knee surgeries, the Medicine Ball Stocking the shelves element, I only do one set of 10 with an option for a second one during my Strength Training base on my condition. My circuit training is 10 - 15 reps of each element in sequence over 3 circuits. This is JACK Training or Juggernaut Training. You can go as fast or slow and increase or decrease the reps and circuit as your condition requires. But be safe and sometimes your Schedule only permits one set or reduces reps. Listen to your body. Sometimes you need to rehab from an injury and REST or adjust reps, sets, or circuits. Don’t feel guilty if you have to reduce sets, circuits, or reps. Consult your doctor or health provider before starting any fitness routine.

Guys, if you are over age 55 and think you are too old to workout, I ENCOURAGE YOU TO CONSIDER THIS, I am 68. These photographs were taken in November of 2025.

Exercise is the best age-defying treatment you have. you are producing collage even after age 60.

CARDIO TRAINING SEGMENT

NOTE: Boxing bag workout is being used by medical and physical trainers as therapy for those dealing with Parkinson's disease and Alzheimer's. Box bag offers both balance, stamina, and a more important- cognitive feature. People with Rock Steady use boxing bags for their clients. I key in on what these two areas are doing for their clients and incorporate it into my fitness routine.

MY BOOKS THAT ARE ON AMAZON KINDLE IN EBOOK & PAPERBACK BOOKS:

STRENGTH TRAINING:

MONDAY, WEDNESDAY, FRIDAY

CARDIO TRAINING:

TUESDAY, THURSDAY, SATURDAY

REST DAY: SUNDAY