The routine library

Push, pull, press, so fitness isn't only legs.

1. Push-up3 × 10 reps · rest 60s
   Body in one line, elbows at forty-five degrees, chest to fist height.
2. Row3 × 10 reps · rest 90s
   Pull to the ribs, squeeze the shoulder blades, no shrugging.
3. Overhead press3 × 8 reps · rest 90s
   Ribs down, glutes on, press to a full lockout overhead.
4. Pull-up3 × 5 reps · rest 120s
   Chest to the bar's level, full hang between reps. Bands are allowed.

Progress: One extra rep per exercise per week; trade band assistance away gradually.

One balanced session that covers the whole body.

1. Squat3 × 10 reps · rest 60s
   Sit back and down, chest proud, heels planted.
2. Push-up3 × 8 reps · rest 60s
   Body in one line; drop to knees before you drop your form.
3. Glute bridge3 × 12 reps · rest 45s
   Drive through the heels, squeeze at the top.
4. Plank3 × 30s hold · rest 45s
   One straight line, shoulder to heel. Keep breathing.

Progress: Two extra reps a week; when push-ups pass 15, elevate the feet.

The hills feel smaller after six weeks of this.

1. Squat3 × 12 reps · rest 60s
   Sit back and down, knees tracking over toes, heels planted.
2. Lunge3 × 10 reps · rest 60s
   Long step, back knee kisses the floor, front heel does the work.
3. Glute bridge3 × 12 reps · rest 45s
   Squeeze at the top for a full second, glutes, not lower back.
4. Calf raise3 × 15 reps · rest 45s
   All the way up, slow on the way down. Trail ankles are made here.
5. Plank3 × 30s hold · rest 45s
   One straight line, shoulder to heel. Breathe, don't hold.

Progress: When 3 sets feel smooth, add 2 reps a week, or slow every descent to three seconds.

Compound strength for climbing days.

1. Squat3 × 8 reps · rest 120s
   Brace like someone's about to poke your stomach. Depth over load.
2. Deadlift3 × 6 reps · rest 150s
   Bar close, back long, push the floor away. Never rush a deadlift.
3. Step-up3 × 8 reps · rest 90s
   Full foot on the box, drive through the heel, no push-off below.
4. Calf raise3 × 12 reps · rest 60s
   Pause at the top. Your hike descents will thank you.

Progress: Add the smallest weight you own once every set hits the top reps with two in reserve.

A steady middle keeps the bike (and your back) honest.

1. Plank3 × 40s hold · rest 45s
   Squeeze glutes and quads, a plank is a full-body argument.
2. Side plank3 × 30s hold · rest 45s
   Stack the hips, push the floor away. Both sides count.
3. Dead bug3 × 10 reps · rest 45s
   Lower back stays glued down; move slower than feels natural.
4. Russian twist3 × 16 reps · rest 45s
   Rotate from the ribs, not the arms. Slow is strong.

Progress: Add five seconds to holds each week; add a rep pair to the moves.

One leg at a time, because that's how you run.

1. Lunge3 × 10 reps · rest 60s
   Step long, drop straight down, drive back through the front heel.
2. Step-up3 × 8 reps · rest 60s
   Slow on the way down, that's the half that protects your knees.
3. Calf raise3 × 15 reps · rest 45s
   Full range, one-second pause at the top. Ankles carry every mile.
4. Glute bridge3 × 12 reps · rest 45s
   Glutes drive the stride; wake them up properly.
5. Single-leg balance3 × 30s hold · rest 30s
   Bare feet, soft knee, eyes ahead. Wobbling is the exercise.

Progress: Add reps weekly; when balance holds pass 45 seconds, close your eyes.

Impact resilience for trail miles and kerbstones.

1. Calf raise4 × 12 reps · rest 45s
   Slow threes: three seconds up, three down. Feel the whole arch work.
2. Wall sit3 × 40s hold · rest 45s
   Thighs parallel, back flat on the wall, hands off the knees.
3. Side plank3 × 30s hold · rest 45s
   Hips stacked and lifted, lateral strength keeps ankles honest.
4. Hamstring stretch2 × 40s hold · rest 20s
   Long spine, hinge from the hips, breathe into it.

Progress: Add five seconds to the wall sit each week; single-leg calf raises when 4×15 is easy.

Keep the rests short and the reps honest.

1. Squat3 × 15 reps · rest 30s
   Brisk but controlled, the short rest is the workout.
2. Push-up3 × 12 reps · rest 30s
   Chest to fist height every rep; speed never buys sloppiness.
3. Lunge3 × 12 reps · rest 30s
   Alternate legs, steady rhythm, torso tall.
4. Russian twist3 × 20 reps · rest 30s
   Rotate from the ribs; slow is stronger than fast.
5. Plank3 × 30s hold · rest 30s
   Finish holding a straight line, breathing evenly.

Progress: Trim five seconds off the rests before adding reps; at 15-second rests, add a round.

Higher reps, lighter loads, no rush.

1. Row3 × 12 reps · rest 45s
   Pull to the ribs, pause, lower for a slow two-count.
2. Chest press3 × 12 reps · rest 45s
   Elbows at forty-five degrees; press smooth, lower slower.
3. Lateral raise3 × 12 reps · rest 45s
   Light weight, lead with the elbows, stop at shoulder height.
4. Biceps curl3 × 12 reps · rest 45s
   Elbows pinned to your sides, no swinging it up.

Progress: Own 3×15 before the weight goes up; the last two reps should argue back.

Volume for legs that fill your trousers.

1. Squat4 × 10 reps · rest 90s
   Depth first, load second. Four honest sets beat five rushed ones.
2. Deadlift3 × 8 reps · rest 120s
   Bar close, back long, push the floor away.
3. Lunge3 × 10 reps · rest 60s
   Hold weights at your sides; the back knee kisses the floor.
4. Calf raise4 × 12 reps · rest 45s
   Pause at the top; calves only grow when you make them.

Progress: When every set hits the top reps with two in reserve, add 2.5 kg and start again.

Push, pull and press with intent.

1. Chest press4 × 10 reps · rest 90s
   Shoulder blades pinned back and down; press smooth, lower slow.
2. Row4 × 10 reps · rest 90s
   Squeeze the shoulder blades together at the top of every rep.
3. Overhead press3 × 8 reps · rest 90s
   Ribs down, glutes on, full lockout overhead.
4. Biceps curl3 × 10 reps · rest 60s
   Slow negatives, the lowering half builds most of the arm.

Progress: Add a rep per week to 12s, then add 2.5 kg and drop back to 10s.

For the evening after a big day out.

1. Hip flexor stretch2 × 40s hold · rest 20s
   Tuck the pelvis first, then shift forward, feel the front of the hip.
2. Hamstring stretch2 × 40s hold · rest 20s
   Hinge from the hips with a long spine; bend the knee if it bites.
3. Glute bridge2 × 10 reps · rest 30s
   Easy and controlled, this one's a wake-up, not a workout.

Progress: No progression here, this one's a gift to tomorrow's you.

The strength that matters at ninety: legs, grip, balance, floor.

1. Squat3 × 10 reps · rest 60s
   Every chair you'll ever rise from is a squat. Sit back, stand tall.
2. Glute bridge3 × 10 reps · rest 45s
   Strong hips are the difference between a stumble and a fall.
3. Single-leg balance3 × 30s hold · rest 30s
   One foot, soft knee, something sturdy in reach. Wobble away.
4. Superman3 × 8 reps · rest 45s
   Lift arms and legs a hand's width, hold a breath, lower slowly.
5. Wall sit2 × 30s hold · rest 45s
   Quiet leg endurance, bones like being asked to work.

Progress: Consistency is the progression. When it's easy, slow every rep down instead of adding.