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Message: [QUOTE="HajiWasAPunk, post: 968919, member: 62723"] Here's what i've done over the last couple of months to get into to shape and I can now ride on an MX track for a 2 hour class (that has some stopping for instruction and one break at halfway) without getting sore (I'm 33, 5'8 170 lbs). I too was having problems in my shoulders and and legs before (still a little tight sometimes but much better). 2-3 times a week I lift weights, but not like I used to for football in a more "cardio" style. I do these excercises back to back and then rest for 90 seconds and repeat 3 times. Bench Press 15-20 reps (Chest) Military Presses sitting on an excercise ball 15 reps (Front Shoulders) Curls 15 reps (biceps) Squats 20-30 reps (legs) Overhead extensions 15-20 reps (triceps) Lateral raises or Bentover Lateral raises 15-20 reps (shoulders) Crunches 20-25 reps (abs) Upright Rows or bent over rows 15 reps (back) Lunges 15-20 reps (legs) the high reps and cardio nature of this makes its so the weight you can do is much less but it seems to be working. I also jog about 3-4 miles 3 times a week. This has worked great for me so far, let me know if you have any questions about any of it. I posted a similar question a while back, the best response I got on here was "have sex 2 times a day, 5 days a week" :) [/QUOTE]