<img attachment="man-exercising.webp" align="left">Real Fit Life (RFL) was a training program invented by a high-school friend that Kath and I did for years. I had forgotten the exact steps and exercises but then found that my past self had written everything down in a text file. <clear><h>Warm-up Exercises</h> The warmup phase is timed. You should do each set of exercises above the same amount of time. You can also adjust the amount of time you pause between sets. If you're just starting out or aren't so fit, you should probably do: Sets of 30 seconds each, with 15 seconds pause between This summer, you did sets of 1:00 or 1:15 (you did that once, with me) with no pauses. <ol> Run in place Jumping jacks Squat thrusts Step-ups (right leg first) Step-ups (left leg first) Mountain climbers </ol> <h>Main Exercises</h> The main exercises are split into groups of pairs/triads. Unlike the warmup, these are, for the most part, not timed. Instead, you select a number of exercises per set you want to do and do that for ALL of them. As with the warmup, you can adjust the amount of rest time you give yourself between exercises. A good starting point is to do 8 exercises per set and give yourself 15 seconds pause between sets. This summer, you did sets of 10, 12 and 15 reps, depending on mood and energy level. We didn't really take pauses between sets, except a few seconds to catch your breath if needed. <h level="3">Group One</h> <dl dt_class="field"> Peel-ups Lie on your back, feet flat on the ground, shoulder-width apart; keep your hands at your sides, palm down, hovering a few inches off the floor. Slowly roll up into a crunch, with chin tucked and slowly roll back down. Alternate: keep your hands in front of your forehead, optionally with weights for extra strength. Step-ups One set with right leg first; then one set with the left leg first </dl> Do three sets of the above triad of exercises. <h level="3">Group Two</h> <dl dt_class="field"> Plank This one you do for time again; pick a time you can do and increase by 15 seconds for each set. Squats Eyes front, shoulders back, stomach in, knees over toes. Hold your hands out in front to encourage good form. You should almost feel like your toes are lifting a bit if you're doing it right. Hold weights for a shoulder exercise as well. </dl> <h level="3">Group Three</h> <dl dt_class="field"> Push-ups Do real push-ups; no going to the knees. If you can't do enough of them, just practice holding your weight up and practice your form. Dip slightly at the shoulders in a "mini" push-up to slowly get there. I replace these with chin-ups instead. Lunges One set with the right leg in front; then one set with the left leg in front. Bring your knee to the floor -- barely touching -- and come back up. Alternate: hold your arms straight up over your head to train balance; hold weights to train strength. </dl> <h>Marco's Additions</h> <dl dt_class="field"> Push-up Hold Whatever you did in the push-up set in group three (push-ups or chin-ups) get into position and hold for as long as you can, about a minute, if you can. Side crunches Whatever you were doing for the other sets, do that many side crunches for each side. Lie on your side, shoulders back, feet flexed and lifted off the ground. Top hand to the side of your head and slowly roll up and roll back down. Jump rope Jump rope as many times as you can without stopping. You should be able to get to fifty once you practice a bit. If you're ambitious, throw in some double-unders: 15-25, if you can. </dl>