1 of 8

Write now Article Tools

Jack LaLanne, now in his nineties, still exercises intensively, but I'd challenge him to an arm wrestle any day. Unlike many 66-year-old men, who sit on the porch in their rocking chairs, I rigorously pump iron daily. I can't pull a locomotive with one hand tied behind my back, but with both hands I might be able to do it. Although I have belonged to fitness centers all my adult life, I also do workout exercises at home. Regardless where you workout, if you want a rock hard body, you have to workout hard.

My heart gets pumping and my blood gets circulating with my cardio warm-up. This 15 minute cardiovascular exercise routine usually includes a mini circuit with jumping jacks, squat thrusts, jumping rope and running followed by a total body stretch. A key to my success is to change my workout monthly to keep it interesting. By changing things up a little, it stimulates muscle growth. Muscles get jump-started by new routines and I see differences immediately.

Right now my exercise program involves what I call "multiple compound" exercise workouts. These are strenuous dumbbell exercise training routines using more than one exercise in the same set. For instance, a dumbbell squat combined with an overhead press. You hold the dumbbells on either side of your head and squat. When you come up, raise the dumbbells overhead. Then slowly lower the dumbbells to shoulder level and begin the next repetition. After ten repetitions rest for two minutes and repeat two more sets. In this, and all the following exercises, I use heavy weights that barely let me finish my three sets.

When Jack had his gym, he always insisted on high intensity workouts. He once said, "I believe in vigorous, daily, systematic exercise to the point of muscle failure." That's why I enjoy the dumbbell push-up combined with a row. Put two heavy dumbbells shoulder width apart on the floor. Grip them tightly and do a push-up. When your elbows are fully extended, shift your bodyweight to your right arm and row the left dumbbell up to your left side. Then lower it and repeat with the other side, which finishes one rep.

A dumbbell dead lift with an added upright row is another challenging exercise in my fitness program. Hold a pair of heavy dumbbells, with palms facing thighs. Keep your lower back slightly arched, squat down, but don't let the weights touch the floor. As you stand up, extend the movement by pulling the dumbbells in front of you and parallel with your chest up to shoulder level. Then lower them to the starting position and repeat.

When Jack LaLanne had his gym, he used to invent different machines to keep his exercise program interesting. But, you don't need an intricate machine; you can do a simple exercise like the woodchopper, and get great results. Grab a dumbbell with both hands and hold it up and outside of your right shoulder. Pull your Abs in and keep your elbows slightly bent. Then pull the dumbbell diagonally across your body until it is beside your left hip. Reverse direction and repeat for several sets.

To ensure that I hit all muscle groups, I add the following. Lay face up on a bench and do three sets of pullover and press. Kneeling on the bench do some triceps exercises. You may want to finish with some stand up alternating dumbbell curls.

These lifting and aerobic workouts are excellent for exercise weight-loss, because you burn calories while exercising, and for several hours afterward. Don't rest more than two minutes between sets so you can keep your metabolism rate up. The added benefit is the cardiovascular exercise you'll get.

Jack LaLanne, my iron-lifting ally would most likely give me an "atta boy" for doing workouts like these.

Learn more about this author, Anthony Stemke.
Click here to send this author comments or questions.

Add your voice

Know something about Jack LaLanne ain't got nothin' on me?
We want to hear your view. Write now!