Anti-Aging Exercise Routine - Dr. Manu Bora
21 Nov 2025
The Ultimate Youth-Boost Workout: A 7-Day Anti-Aging Exercise Routine
Hey, health seekers! Thinking about your long-term fitness might seem like something for later, but guess what? The habits you build now are the ultimate anti-aging secret. This routine isn't just about looking good; it's about building strong bones, boosting your energy, and keeping your body flexible and sharp for decades.
This simple, 7-day program focuses on keeping your muscles strong (muscle is key for a fast metabolism!) and your joints healthy. Let's dive in!
The 7-Day Anti-Aging Workout Plan
This is how we split the week to maximize results and minimize burnout.
| Day | Focus | Why We Do It (The Goal) |
|---|---|---|
| Day 1 | Full Body Strength | Build muscle and strengthen bones (your longevity armor). |
| Day 2 | Mobility & Core | Stay flexible, fix posture, and strengthen your center for balance. |
| Day 3 | Upper Body Strength | Sculpt your shoulders and back to maintain great posture. |
| Day 4 | Cardio & Endurance | Keep your heart super healthy and boost your energy levels. |
| Day 5 | Lower Body Strength | Fight muscle loss in your legs and improve your balance. |
| Day 6 | Active Recovery | Gentle movement (Yoga, Walking) to speed up muscle repair. |
| Day 7 | Rest | Full body rest. Your muscles grow while you relax! |
Day 1: Full Body Strength (Build Your Base)
Goal: Preserve muscle mass and make your bones denser.
| Exercise | Sets x Reps | Weight Recommendation |
|---|---|---|
| 1. Goblet Squats | 3 sets x 12 reps | 10–15 kg kettlebell/dumbbell |
| 2. Deadlifts | 3 sets x 10 reps | 15–20 kg barbell/dumbbells |
| 3. Push-Ups | 3 sets x 15 reps | Bodyweight (or weighted vest) |
| 4. Bent-Over Rows | 3 sets x 10 reps | 10–15 kg dumbbells |
| 5. Farmer’s Walk | 3 rounds x 30 sec | 15 kg dumbbells |
| 6. Plank Hold | 3 rounds x 45 sec | Bodyweight (Core tight!) |
Day 2: Mobility & Core (The Posture Fix)
Goal: Keep your body flexible, prevent stiffness, and build a powerful core.
- Cat-Cow Stretch: 2 mins
- Downward Dog to Cobra Stretch: 2 mins
- Leg Raises: 3 sets x 12 reps
- Russian Twists: 3 sets x 20 reps (Use a 5 kg weight)
- Side Plank (Each Side): 3 sets x 30 sec
- Hip Bridges: 3 sets x 15 reps
Day 3: Upper Body Strength (Strong Shoulders)
Goal: Maintain great posture and build strong upper body muscle mass.
| Exercise | Sets x Reps | Weight Recommendation |
|---|---|---|
| 1. Bench Press or Dumbbell Press | 3 sets x 10 reps | 15–20 kg |
| 2. Lat Pulldowns or Pull-Ups | 3 sets x 12 reps | Based on machine/bodyweight |
| 3. Shoulder Press | 3 sets x 10 reps | 10–12 kg dumbbells |
| 4. Bicep Curls | 3 sets x 12 reps | 7–10 kg dumbbells |
| 5. Tricep Dips | 3 sets x 12 reps | Bodyweight |
| 6. Face Pulls | 3 sets x 15 reps | Resistance Bands |
Day 4: Cardio & Endurance (Heart Power)
Goal: Keep your heart and lungs functioning at peak capacity.
- Jump Rope: 3 mins warm-up
- Incline Walk (Treadmill): 10–15 mins
- Rowing Machine: 3 rounds x 2 mins
- Battle Ropes or Sled Push: 3 rounds x 30 sec
- Box Jumps: 3 sets x 12 reps
- Cool-Down Stretching: 5 mins
Day 5: Lower Body Strength (Mobility Masters)
Goal: Fight age-related muscle loss and improve your stability.
| Exercise | Sets x Reps | Weight Recommendation |
|---|---|---|
| 1. Bulgarian Split Squats | 3 sets x 10 reps (each leg) | 10 kg dumbbells |
| 2. Romanian Deadlifts | 3 sets x 12 reps | 15–20 kg barbell |
| 3. Calf Raises | 3 sets x 15 reps | 10 kg dumbbells |
| 4. Step-Ups (Box or Bench) | 3 sets x 10 reps (each leg) | 10 kg dumbbells |
| 5. Lunges | 3 sets x 12 reps | 10 kg dumbbells |
| 6. Seated Leg Curls | 3 sets x 12 reps | Machine weight |
Day 6: Active Recovery
Goal: Gentle movement to help muscles repair.
- Yoga / Stretching: 15–20 mins
- Light Walk / Cycling: 30 mins
- Foam Rolling / Massage Gun: Focus on tight areas
Day 7: Rest
Take the day off! Your body needs this time to recover and grow stronger
Key Rules for Maximum Results
- Lift Heavy Enough: Don't be afraid to challenge yourself! If the last few reps feel easy, the weight is too light.
- Prioritize Protein: Essential for building muscle and recovery.
- Stay Hydrated: Supports healthy joints and skin elasticity.
- Get Enough Sleep: Aim for 7-9 hours for maximum repair.
- Don’t Skip Mobility: Stretching prevents injuries and keeps you moving easily.
