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Mid-Life Reset · Male

Return to Prime

Functional strength · Injury prevention · No equipment

🎯
Goal
Functional strength and injury prevention
📊
Intensity
6 to 7 out of 10
📅
Frequency
3 days per week
⏱
Work
40 seconds
⏳
Rest
20 seconds
🔄
Rounds
2 to 3 rounds
Mid-40s man standing composed in matte black training kit beside a kettlebell, warm beige studio backdrop
Your Programme

Train hard. Stay sharp. Bulletproof your decade.

The exercises

  1. 01

    Walking Knee Touches

    Walking Knee Touches demonstrated by a mid-40s man in matte black training kit

    WhyWakes up the hip flexors and gets the blood moving.

    HowMarch in place. Lift each knee to hip height and tap with the opposite hand. Core engaged, posture tall.

    Dose10 reps alternating legs.

  2. 02

    Walk-Outs with Shoulder Taps

    Walk-Outs with Shoulder Taps demonstrated by a mid-40s man in matte black training kit

    WhyMobilises the spine and activates the shoulders.

    HowHinge at the hips, walk hands out to plank, tap each shoulder, walk hands back, stand tall.

    Dose6 reps slow and controlled.

  3. 03

    Eccentric Push-Ups

    Eccentric Push-Ups demonstrated by a mid-40s man in matte black training kit

    WhyBuilds chest, shoulders and triceps with the slow phase.

    HowLower to the floor over 4 full counts. Press up at normal speed.

    Dose12 reps, 4 seconds down.

  4. 04

    Air Squats

    Air Squats demonstrated by a mid-40s man in matte black training kit

    WhyBuilds quads, glutes and lower-body power.

    HowFeet shoulder-width. Hips back and down. Drive through heels to stand.

    Dose12 reps to full depth.

  5. 05

    Side Planks

    Side Planks demonstrated by a mid-40s man in matte black training kit

    WhyTrains obliques, shoulder stability and lateral strength.

    HowElbow under shoulder, hips lifted, body long. Drive the hip toward the ceiling.

    Dose30 seconds each side.

  6. 06

    Reverse Lunges

    Reverse Lunges demonstrated by a mid-40s man in matte black training kit

    WhySingle-leg strength, glutes and balance.

    HowStep back, lower the back knee, drive through the front heel to return.

    Dose12 reps alternating legs.

  7. 07

    Chair Dips

    Chair Dips demonstrated by a mid-40s man in matte black training kit

    WhyBuilds triceps, shoulders and upper-body strength.

    HowHands on chair edge, elbows back, lower to 90 degrees, press up. Slow the lowering phase.

    Dose12 controlled reps.

  8. 08

    Single-Leg Hip Raise (foot elevated)

    Single-Leg Hip Raise (foot elevated) demonstrated by a mid-40s man in matte black training kit

    WhyGlutes and hip stabilisers, crucial for sport.

    HowLie on your back, both feet on a chair edge at 90 degrees at the hip and knee. Extend one leg straight toward the ceiling. Squeeze the glute, drive the hips up until torso, hip, & raised leg form a straight line. Lower with control

    Dose12 reps each leg.

  9. 09

    Bear Crawl

    Bear Crawl demonstrated by a mid-40s man in matte black training kit

    WhyCoordination, shoulders, core and conditioning.

    HowKnees just above the floor, hands under shoulders. Crawl forward slowly with neutral spine.

    Dose20 slow steps.

  10. 10

    Dead Bug

    Dead Bug demonstrated by a mid-40s man in matte black training kit

    WhyDeep core and lower-back protection.

    HowLie on back, arms up, knees at 90. Lower opposite arm and leg slowly. Ribs pressed to the floor.

    Dose8 reps each side.

Move with control. Stop if sharp pain occurs.

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From the Founders
"We built Morph for the people the fitness industry forgot. The eighty percent who do not live the fit life, but want their strength back. This is where it starts."

Rob Tynan and Jodi Pitout, Founders