79-year-old powerlifter shares his 15-minute core workout for fitness and longevity

"50 V-ups 30 push-ups 30 squats another 50 V-ups two-minute plank final 50 V-ups"

"He said it takes about 12 to 15 minutes when he moves straight through, or up to 25 minutes if he pauses to watch the news between sets. The short workout gets him about halfway to his daily goals of 300 V-ups, 100 push-ups, 75 squats, and three minutes of plank. Rauscher holds multiple certificates in fitness and nutrition and teaches several fitness classes a week. While his morning routine is a mix of full-body exercises, he said there's one set of muscles he likes to target most: the core. "I tell my Pilates class the core is really important because it's the foundation of your balance and your stability," he told Business Insider. "So you're using your core not just for movement, but for supporting your body.""

"Over the summer, he deadlifted a personal record of 275 pounds at the 2025 National Senior Games in Iowa. That's more than twice his body weight, and his overall performance earned him third place, beating men over a decade younger than him."

Tom Rauscher, 79, follows a brief, core-focused morning sequence of 50 V-ups, 30 push-ups, 30 squats, another 50 V-ups, a two-minute plank, and a final 50 V-ups. The sequence takes about 12 to 15 minutes when performed straight through, or up to 25 minutes with pauses. The short routine fulfills roughly half of daily targets of 300 V-ups, 100 push-ups, 75 squats, and three minutes of plank. Rauscher holds multiple fitness and nutrition certificates, teaches several classes weekly, and emphasizes core training for balance and stability. The routine enabled him to begin powerlifting in his 70s and achieve a 275-pound deadlift and a national podium finish.

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