Today, I swam an hour, cycled outside (in some cold weather - a least to start) - for 3 hours, and walked. I call these days my teeny tri's. Other days I will do a full stretch routine, traditional weight program and/or a TRX workout. I can do 40 straight pushups, 20 full body dips, a 2 minute plank and some chin-ups and pull-ups. I do balance training. I am 78yo.