Im in my late 30's,none!
No matter what I do,Im a gonna hurt tommorrow
That being said,I wouldnt rely on any one exsercise
Just off my own regiment(keeping in mind Im working on re-building my own stamina)
Today is abs speed bag,heavy bag,squat jumps,and split jumps

Tommorrow will be jump rope,chest press,overhead should press,Rows,and jogging