My preference is to do a workout every morning before breakfast. These are the component parts:

  • Physical therapy
  • Core training
  • Upper torso training
  • Cardio

I do physical therapy and core training every day and alternate upper torso with cardio days. At times, if I feel especially energetic, I will add cardio to the first three. But I never do upper torso training on consecutive days.

My physical therapy consists of finger exercises on both hands and right shoulder rotator cuff therapy. My fingers will occasionally “trigger” due to arthritis.

In this post, I will detail my core, upper torso and cardio routines – and speak of the very limited pieces of equipment I use.

I am not a young bodybuilder now, though I once was. My general goals are to keep a trim waistline, to maintain a muscular body and to stay fit and healthy.

In speaking of equipment pieces I use, I will give the sources where they are available. This involves showing links that I use as an affiliate marketer. An affiliate marketer may earn commissions when links are converted to purchases. See in my upper menu – BECOME AN AFFILIATE MARKETER – for information on this. Today, I will be using the links to Amazon and Bullworker Fitness.


I do planks on the floor, but no other core exercises lying down. Crunches and sit-ups may be beneficial to others, but they tend to strain my lower back.

I begin with a plank, for a minute and a half. This is an isometric exercise that stresses my abdominal muscles. We can support ourselves by our hands or forearms and our toes. See below.

I next do a woodchop exercise with my medicine ball. This engages my core muscles as I move the ball with both hands from left to right and low to high, alternating with right to left, low to high. I do 30 reps to get a good burn in my abdominal and oblique muscles.

I then do a different version of the woodchop, by moving it vertically down to up. This strictly engages my front abdominal muscles. I do 30 reps.

Finally, I do a third version. I stand straight up and hold the medicine ball slightly above my knees. I move it from side to side, resisting the movement each time. I gradually raise the ball to my upper chest as I continue moving it side to side, with resistance. I do 50 reps.

These are challenging and very effective sets.

Here is the exact medicine ball I use, from Amazon. Mine is 6 pounds. A beginner may prefer 2 or 4 pounds.

My next core exercise is a seated crunch. I sit on a chair and use my Bullworker Steel Bow to press down, which engages my abdominal muscles with each movement. I do 20 press-downs on my right side, 20 on my left side and 30 in the middle. I hold the movement isometrically after each set.

This video will show a movement similar to what I do, though I use a chair and the shorter Steel Bow.

I do 2 more core exercises while lying on a couch. I contract my pelvic floor muscles for 5 seconds and 30 reps. Then I contract then for 30 seconds for 10 reps. These are strictly isometrics.

For the Bullworker Steel Bow, check my Bullworker link at the side of my website. You will be taken to the Bullworker website. All products are shown and described.


I begin with a back exercise, using my Bullworker Bow Classic, which is a larger version of the Steel Bow. This video will show a variety of back exercises. I generally do one or two sets – the cable spread or archer movement. Also, I do the reps first and the isometric hold at the end. See my Bullworker link for the Bow Classic.

I then go back to the Bullworker Steel Bow for chest compressions. I do 10 reps mid chest, 10 reps upper chest, then 10 more of each for a total of 40 reps. Then a long isometric hold.

This video will show what I do, plus a few other possibilities.

For biceps, I like to use loop resistance bands while standing. I curl one end of the band while pulling down on the other end, switching arms after 15 reps. Curling resistance bands is better for me than curling dumbbells in that the tension is greater at the top of the curl, not lighter as in the case of dumbbells.

I use the black band shown in this Amazon link. Note the price for the set of all five bands.

My final exercise is for the triceps. I use a 20 pound dumbbell and do 30 reps from behind my head to as far as my arms can reach, both hands on the same dumbbell.

Here is a single dumbbell from Amazon, priced by choices of weights.


My cardio is quite simple. I take walks outside and also work out on my treadmill, raising the speed after every 3 minutes.

I usually do a mile or two on my treadmill, 3 times per week or more. I play music to keep me inspired.

Here is my Nordic Track treadmill. Very durable, yet not one of the more expensive models.


I enjoy experimenting with workout tools to discover what works for my specific needs. It is also helpful to vary what I do. This could be using different sets, reps, equipment, exercise movements, even music that I play. I don’t want my workouts to become boring.

Here is a thought that tends to keep me motivated: my workouts usually average about 30 minutes daily. That 30 minutes represents roughly 2 % of my day, leaving me 98% for other pursuits. It seems a very small time allocation for fitness. It also serves as a deterrent to making excuses. I don’t want to be one of these. See below.

Please leave me any comments or questions in the “Comments” section below.

Let’s stay active!



  1. I really enjoyed your workout plan, the upper torso workout was very well-detailed. I’ve been working out with a personal trainer every morning at 5:30 AM, right before I start my day’s work.  Recently I have found that to be motivated to stick with the workout plan, I needed a personal trainer. Have you ever worked with one before and what is your preference for having one?

    • Hi Nathan! Thanks for your input. I have never worked with personal trainers, though I highly recommend them. I began working out roughly 65 years ago and had instruction at a bodybuilding gym. At that time, I am not sure that personal trainers even existed. Their value is to separate us from misleading information, which is crucial. There was lots of such misinformation when I started workout routines. I believe there still is. Also, personal trainers can motivate us, check our technique and recommend improvements. Keep at it!

Leave a Reply

Your email address will not be published. Required fields are marked *