The Retired Copper Workout

This is a new workout designed especially for me by me which anyone who is not afraid of me or my method of operation can try. It could take about 90 minutes or even 120 minutes, but that time goes by whether you are doing this workout or not.

Each time a (*) appears it means that 5 minutes of aerobic activity should be accomplished such as  a stationary bicycle, jogging in place or  doing the polka at a good pace. DB is short for dumb bell. and I will be using 10 and 15 pound DB's, but if you are weaker than me you can start with 2 or 3 pound DB's.  If you are as strong as LeVeon Bell or John Jerry, you might want to use 25 or 30 pound DB's.

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DB Full Moons : start the DB's side by side and in front of your thighs, then  raise both of them straight up over your head, and divide and lower the DB's to your sides forming the shape of a circle in the downward motion.  Do 3 sets of 10 reps.

Front DB Flies:  Extend the DB's at chest level and them move them horizontally toward each side as if imitating the motion of the wings of a duck in flight. Do 3 sets of 10 reps.

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Push ups - do 1 push up for each year you have survived, even if you have to do 1 at a time and them rest. I do 3 sets of 20 push ups. If you are 20 years old, 20 at least 20 push-ups.

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DB Clean and Press : Squat down to start the DB at ankle position and then raise up your body to an upright position. Once upright, continue to lift up the DB's over your head, then safely lower them back to the ankle position. Do 3 sets of 10 reps.

Lunges - check a book or website to do these properly. Keep you feet aligned as on a tightrope. Do 3 sets of 10 reps on each leg.

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Sit-ups/abs. Do the ab exercise of your choice, 1 abdominal exercise for each year I have survived so again I do 3 sets of 20.

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DB Bicep Curls: Make sure you try to keep your elbows close to your hip, and the raise and lower the dumbell by bending only your elbow; your arm should go from 180 degrees to just past a 90 degree position. Do 3 sets of 10.

Front DB Lift: Keeping your arms straight, lift the DB's up toward shoulder level in front of you, and then lower them back to the front of your thighs.  Do 3 sets of 10.

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Squats. If your legs are weak, just repeat sitiing on a chair and then getting up from the chair up to 60 times, 1 time for each year you have survived. I will do at least 56 of these, since I am 56. You have a whole year to build up to one more rep!!

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You will get 35 minutes of decent aerobic workout time on a stationary bicycle or some other indoor equipment you might have such as a treadmill, but set the treadmill at the highest incline you can manage safely.  Of course, try to avoid a stroke or a heart attack and start off with less reps if you are not in as healthy as me yet. If you keep trying, you will get stronger and healthier. This workout also combats arthritis before you have it, which is the best time to combat arthritis or any other disease.

I hope this  retired copper workout is as beneficial to me as it might be to Phil Milosz or Dave Schildt.