Prioritize Your Healthspan and Longevity

by DocJay | May 4th, 2025

Centenarian Decathlon Fitness Plan

Build the Strength, Stability & Stamina You’ll Need for a Long, Independent Life

Aging doesn’t have to mean slowing down. Whether you’re 40, 50, or 60, now is the time to train for the real-life physical challenges you want to be able to do in your 70s, 80s, and beyond.

This 4-week fitness plan is inspired by the concept of the Centenarian Decathlon—a list of functional tasks that reflect real longevity: picking up a child, getting off the floor, carrying a suitcase, climbing stairs, or simply walking a mile with ease

What You’ll Train to Do:

• Pick up a 30 lb object from the ground

• Carry 25% of your body weight for 1 minute

• Get off the floor with minimal support

• Walk 3 miles in an hour

• Tread water for 10 minutes

• Deadlift your bodyweight

• And more…

📥 Download the Plan Now – It’s 100% Free

[Download the Free 4-Week Plan]
(Includes daily workouts, movement descriptions, and weekly goals.)

Start working toward being your best you!

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*Disclaimer: This fitness plan is provided for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified healthcare provider before beginning any exercise program. The exercises and activities described herein may not be appropriate for all individuals and may result in injury if performed incorrectly or without proper supervision. By using this plan, you acknowledge and agree that Giffi Medical Associates, LLC (dba: Ultimate Wellness) and its affiliates, employees, or representatives are not liable for any injury, condition, or damages that may result from participation in this program. Use of this plan is voluntary and at your own risk.