Workout C was my volume-and-conditioning day during the first part of my 12-week reset. I kept the strength portion short with just five exercises and two sets of each, but I used a slightly higher rep range on some movements—usually around 12–15 reps. I tried doing it as a circuit at first, but that didn’t make much sense for me while I was still getting back into a regular gym routine.
The goal wasn’t to turn it into another long strength workout. I wanted enough resistance work to keep building strength, then I finished with short cardio intervals to add a conditioning challenge.
It was simple on purpose: a few basic strength movements, higher reps where they made sense, then about 10 minutes of intervals at the end. No complicated circuit. No running around the gym trying to claim six machines at once.
Workout C — At a Glance
Warm-Up
10–12 minutes on the elliptical — easy enough to get warm without wearing myself out.
Strength
1. Leg Press — 2× 12-15 reps
Builds quad and glute strength for everyday movement.
2. Lat Pulldown 2 sets × 12-15 reps
I use both settings on the machine. The reverse fly works my rear shoulders and upper back, while the chest fly works the opposing muscles – pecs.
3. Seated Cable Row — 2 sets × 12-15 reps
Builds upper-back and pulling strength while working muscles that support good posture.
4. Triceps Pressdown — 2 sets × 12-15 reps
Works my lats and upper back and gives me another strong pulling movement.
6. Standing or Seated Calf Raise — 2 × 10–15 reps
I include calf work for lower-leg strength and because strong calves matter for walking, climbing stairs and everyday movement.
Interval Finish
I finished Workout C with intervals—or my version of trying to “sprint.” I chose the elliptical for my cardio because it was one machine I didn’t have at home, and it was low impact.
Starting point: 10 minutes
Progression: pushed hard for about 20 seconds, then recovered for 45 seconds to a minute. As my conditioning improved, I gradually shortened the recovery time—but I also adjusted it based on how I felt that day.
How Workout C Fits Into My Weekly Rhythm
Tuesday — Workout A
Thursday — Workout B
Sunday — Workout C + Intervals
Why Workout C was Different
By the time I got to Workout C, I had already completed two strength sessions during the week. I wasn’t trying to turn Workout C into another heavy strength day. I used some familiar exercises, worked in a slightly higher rep range on some of them, and finished with intervals on the elliptical.
Want to see how Workout C fits into the bigger plan? See my 12-Week Reset Routine After 50 for the full weekly schedule, including Workouts A, B and C, mobility and stair training.