Workout B was probably my favorite workout day in my 12-week reset. I looked forward to it and liked the mix of exercises. I worked both my upper and lower body, and it was one of those workouts where I usually left the gym feeling like I accomplished something without completely wiping myself out.
Like Workout A, there was nothing especially complicated about Workout B. I started with machines and simple movements so I could focus on form, build confidence, and get stronger gradually.
I also began putting more emphasis on balance—something I realized I needed to actually work on if I wanted to keep it.
I usually began and finished Workout B with the elliptical.
Workout B
Warm-Up
10–12 minutes on the elliptical — easy enough to get warm without wearing myself out.
Strength
1. Leg Extension — 2 × 10–12 reps
Builds quad strength to support everyday movement and stronger legs.
My approach: I have cranky knees, so I purposely started very light. I keep the movement slow and controlled and increased the weight very gradually.
2. Leg Curl — 2 × 10–12 reps
Targets the hamstrings and helps build strength through the back of my legs.
3. Lat Row Machine — 2 × 8–12 reps
Builds upper-back and pulling strength while also working the muscles that support good posture.
5. Machine Shoulder Press 2 x 6-10 reps
Builds shoulder and upper-body pushing strength with more stability than free weights.
6. Step Ups 2 x15-20 each leg
Build leg strength while also challenging balance and coordination. I started on a 8 inch platform- cranky knees.
7. Plank 3 x 30-60 seconds holds– when I had time for abs
10–12 minutes on the elliptical
How Workout B Fits Into My Weekly Rhythm
Tuesday — Workout A
Thursday — Workout B
Sunday — Workout C
How I’m Progressed Workout B
I used the same basic approach to strength progression throughout my 12-week reset: good form first, then more reps, then more weight. But not every exercise progressed at the same pace.
Some movements felt better with slow, controlled repetitions and steady improvements rather than constantly increasing the weight. My goal was to build strength I could repeat consistently—not to force progress before I was ready.
Progress didn’t always mean putting another plate on the machine. Sometimes it meant moving better, feeling more confident, or completing every rep with good form.
What I’m Learned
Workout B became my favorite of the three workouts, and I think part of the reason was the variety. I trained both my upper and lower body, worked on my balance and eventually finished with a completely different kind of cardio than I did after Workout A.
I also learned that progress showed up in a lot of different ways. Sometimes it was lifting a heavier weight. Sometimes it was completing another rep with good form. Sometimes it was needing less rest between sets or feeling more confident using a machine that had once intimidated me.
By the end of the reset, I was paying much more attention to those wins than I was when I started.
Want to see how Workout B fits into the bigger plan? See my 12-Week Reset Routine After 50 for the full weekly schedule, including Workouts A and C, and mobility