An hour-long, Pilates and Lotte Berk-style workout, divided into targeted sections. Kathy Smith instructs.

Intermediate exercisers. These small moves don't look that hard, but don't be fooled - they will burn. Equipment is simple — you will need very light (1 to 3 pound) dumbbells, a chair, a mat and a towel.

Every time I see one of those "fit over 50" type of anti-aging workouts I have to laugh. You want real fitness over 50? Take a cue from Kathy Smith, who turned 57 at the end of 2008. You'd never know it by looking at her — she has the face and body of someone at least 20 years younger. Smith didn't get that toned body through the wimpy exercises you find in most anti-aging workouts — she goes for intensity. But intensity doesn't necessarily mean jumping around and lifting heavy dumbbells. In this series of Pilates and Lotte Berk style routines, Smith uses subtle moves and isometric holds that are far tougher than they look. After a 5-minute workout, the standalone sections, each running around 13 to 15 minutes, target a specific body area: the upper body, legs, glutes and abs. Most of what you'll need can be found around the house - a sturdy chair, a towel, a mat and a pair of light weights. And that means light — Smith uses two-pounders, and if you try anything heavier, you may be sorry about halfway through the upper body workout, since your arms are elevated and constantly moving. Because the moves are so subtle, it helps if you have experience with either Pilates or Lotte Berk or similar exercise style. Form is key to getting the most out of these moves, and cheating (as much as you may want to during the last few reps) will only cheat yourself. Each short routine ends with a stretch, so your workout can run as little as 20 minutes, or as long as an hour, depending on how many of the segments you want to do. If you're looking for an authentic anti-aging workout, Kathy Smith has been there, done that and she won't steer you wrong.

 

 

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