DISCLAIMER

No part of this publication may be reproduced in any form or by

any means, including printing, scanning, photocopying, or
otherwise without the prior written permission of the copyright
holder.

The author has attempted to present information that is as

accurate and concrete as possible. The author is not a medical
doctor and does not write in any medical capacity. All medical
decisions should be made under the guidance and care of your
primary physician.

The author will not be held liable for any injury or loss that is
incurred to the reader through the application of any of the
information herein contained in this book. The author makes it
clear that the medical field is fast evolving with newer studies being
done continuously, therefore the information in this book is only a
researched collaboration of accurate information at the time of
writing.

With the ever-changing nature of the subjects included, the author

hopes that the reader will be able to appreciate the content that has
been covered in this book. While all attempts have been made to
verify each piece of information provided in this publication, the
author assumes no responsibility for any error, omission, or
contrary interpretation of the subject matter present in this book.

Please note that any help or advice given hereof is not a

substitution for licensed medical advice. The reader accepts
responsibility in the use of any information and takes advice given
in this book at their own risk. If the reader is under medication
supervision or has had complications with health-related risks,
consult your primary care physician as soon as possible before
taking any advice given in this book.

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 Phase I “Burn”
Welcome to Phase 1 and the first step of your journey. I call this the
“Burn” phase, and I designed it to achieve several goals.

First… we are going to boost muscular endurance, enhance joint

stability, increase flexibility, improve posture and neuromuscular
efficiency, and improve our core and balance stabilization.

We are going to do this by targeting proprioceptors. These are

sensory cells, found chiefly in muscles, tendons, joints, and the
inner ear. They detect the motion or position of the body or a limb
and respond to various stimuli. This will set the foundation for
the next twophases.

Secondly, we are going to start cardio training which triggers

high calorie expenditure to burn fat and increase your metabolic
rate. Phase I makes heavy use of circuit training to help us
achieve these goals. Circuit training means I want you to perform
each exercise in the order they are written, with minimum rest
between each exercise. This keeps your heart rate up, and makes
the workout metabolic. When you finish the last exercise in the
list… that counts as 1 circuit. Now you should stop and rest for 1
to 2 minutes before starting the circuit again.

Important: In Phase I, select low to moderate amounts of weight or

band resistance when performing each exercise. I want your
intensity level (the amount of effort you put into each exercise) to
be in the low to moderate range. Remember, we are just starting
out and I don’t want you to accidentally over train when your body
is not yet ready.

Select a dumbbell weight or resistance band that is only

moderately difficult to perform 15 reps with good form.

You should notice that we are doing full body resistance training
on Monday, Wednesday, and Friday in circuit training format. On

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these days, I want you to perform 4 circuits during weeks 1 and 2,
and 5 circuits during weeks 3 and 4.

On Tuesday and Thursday we are doing cardio and core. You

perform the exercises in circuit fashion just like on resistance
training days, however, I want you perform 6 circuits in weeks 1
and 2, and 7 circuits in weeks 3 and 4.

And finally, before we get started. I want you to be sure to warm

up thoroughly, and hydrate before you start your workouts. This
will minimize your chances of injury and maximize your results.

If you have any questions about how to perform any of the

exercises, be sure to look them up in the “Exercise Execution
Guide” which has photographs of every exercise and comes free
with Fit After 50. We also have a “Video Library” (for a small extra
charge) of every exercise where I step you through the exercises
and give pointers on form and other tips that I know you will find
extremely useful! Please reach out to one of our team members via
email at [email protected] and we'll be happy to help you
with that upgrade.

Alright… let’s get going and don’t forget.

“Always stick with it and never give up on

yourself.”

Mark Mcilyar
Trainer at Live Anabolic
Subscribe To Our YouTube Channel

4
 Monday
“Full Body” (circuit style)

EXERCISE SETS REPS NOTES

Pushup (standard) 1 15

Squat (bodyweight) 1 15

Overhead Press
1 15
(db – seated)

Row
1 15
(db – bent over)

Skull Crushers
1 15
(db – 2 arm)

Curls
1 15
(db – 2 arm standing)

Instructions:
Perform this workout in circuit style. Go from one exercise to the next
in order with minimum rest between sets. After completing the entire
circuit, rest for 1-2 minutes before starting the circuit over again.

✓ Repeat for 4 circuits during weeks 1 & 2.

✓ Repeat for 5 circuits during weeks 3 & 4.

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 Tuesday
“Cardio & Abs” (circuit style)

EXERCISE SETS REPS NOTES

Jumping Jacks 1 30

Planks
1 10
(up/down/up)

Jog In Place 1 30 seconds

Air Bike Crunches 1 10/side

Butt Kicks 1 30/side

Russian Twist
1 10/side
(no weight)

Instructions:
Perform this workout in circuit style. Go from one exercise to the next
in order with minimum rest between sets. After completing the entire
circuit, rest for 1-2 minutes before starting the circuit over again.

✓ Repeat for 6 circuits during weeks 1 & 2.

✓ Repeat for 7 circuits during weeks 3 & 4.

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 Wednesday
“Full Body” (circuit style)

EXERCISE SETS REPS NOTES

Tricep Pushdown
1 15
(bands, high anchor)

Lat Pulldown
1 15
(bands, high anchor)

Backward Lunges
1 15/side
(bodyweight)
Curls
(bands, standing, alt. 1 15/side
arm)
Chest Flys
1 15
(bands, high anchor)

Face Pulls
1 15
(bands, high anchor)

Instructions:
Perform this workout in circuit style. Go from one exercise to the next
in order with minimum rest between sets. After completing the entire
circuit, rest for 1-2 minutes before starting the circuit over again.

✓ Repeat for 4 circuits during weeks 1 & 2

✓ Repeat for 5 circuits during weeks 3 & 4.

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 Thursday
“Cardio & Abs” (circuit style)

EXERCISE SETS REPS NOTES

Jog In Place 1 30 seconds

Scissor Kicks 1 10/side

Skaters 1 10/side

Air Bike Cross

1 10/side
Crunches

Mountain Climbers 1 10/side

Reverse Plank 1 30 seconds

Instructions:
Perform this workout in circuit style. Go from one exercise to the next
in order with minimum rest between sets. After completing the entire
circuit, rest for 1-2 minutes before starting the circuit over again.

✓ Repeat for 6 circuits during weeks 1 & 2.

✓ Repeat for 7 circuits during weeks 3 & 4.

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 Friday
“Full Body” (circuit style)

EXERCISE SETS REPS NOTES

Chest Press
1 15
(db)

Curls
1 15/side
(db, standing, alt. arm)

Squat
1 15
(db, goblet)

Bench Dips 1 15

Rows
(bands, seated, low 1 15
anchor)
Front Delt Raise
1 15
(bands, low anchor)

Instructions:
Perform this workout in circuit style. Go from one exercise to the next
in order with minimum rest between sets. After completing the entire
circuit, rest for 1-2 minutes before starting the circuit over again.

✓ Repeat for 4 circuits during weeks 1 & 2

✓ Repeat for 5 circuits during weeks 3 & 4.

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 What’s Next?

You will be using these same 5 workouts over the next 4 weeks.
There is no need to “mix it up” from week to week. However, it’s
important you “progress” from week to week. And there are a few
ways to do that:

1. do one more round of the workout than you did the week prior
2. safely increase the resistance you used from a week prior
3. complete one more rep than you did last week if you were
unable to complete all 15 reps
4. take shorter breaks if you went beyond the recommended rest
time.

Any of the 4 ways above will have you progressing forward and
bettering yourself. After completing 4 weeks of these workouts, it’s
time to move onto the next phase of workouts!

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