This document outlines a Forever Young training program that includes a 5 minute warm up of walking and running. It then details various upper body, trunk, and arm exercises lasting 3 minutes each including rowing, crunches, military press, and bicep curls. The program finishes with 10 minutes of aerobic exercise and 4 minutes total of lower back and hip flexor stretching exercises. The program focuses on warming up, strengthening muscles, improving posture, losing weight, and increasing flexibility.

1. Forever Young Training Program

2. Starting Setting

3. Warm Up - Run
5 min Walking
5 min Running
Performing a good warm-up
before exercise is fundamental: in
fact, the body prepares for what
will be the actual training, drawing
blood into the muscles, lubricating
joints and making muscles and
tendons more elastic.

4. Upper Body – Trazioni
Rowing in static lunge
3 min
Back muscles have a
particularly robust structure:
they are operated primarily
for strength or movement of
great amplitude and to
preserve the correct posture.

5. Trunk - Crunch
3 min
The abdominal muscles play a
vital role in maintaining proper Manca foto
posture of the spine.

6. Upper Body – Press
Kinesis – Military Press
3 min

7. Recline
10 min
Aerobic exercises improve
cardiovascular function and
determine a specific calorie
expenditure. It's a great form of
training to lose or control weight.

8. Arms – Bicipiti Alternati
3 min

9. Stretching – Lower Back
Erector Spinae
2 min
Stretching increases
the flexibility and
elasticity of muscles
and tendons

10. Stretching – Hip Flexors
Ileopsoas
2 min
Stretching increases
the flexibility and
elasticity of muscles
and tendons