By Aaron Gilbert
It’s one of the most common patterns we see among incoming Longevity Athletics clients: Folks who want to get (or stay) fit will exercise diligently for months, only to “fall off the wagon” for the entire year and battle with getting back into it to achieve resolutions. That’s why we came up with this short, simple and effective workout you can do anywhere.
1. Move through each exercise in sequence. 2. Do 10 reps of each exercise. 3. Minimal to no rest between exercises. 4. Rest 1-2 minutes at the end of the circuit. 5. Repeat for a total of 2-4 circuits.
Starting on all fours, push down with toes to bring knees off floor. Keeping pelvis centered, “crawl” with right arm and left leg moving forward together, and vice versa. 10 seconds = 1 rep
Start in “plank” position, hands directly under shoulders and fingers forward. Maintaining a straight line from head to heel, keep elbows in as you bend them to lower your body as far as you can without shoulders popping forward. Squeeze shoulder blades together and down toward glutes as you lower, then allow them to spread fully apart at the top. Keep abs tight, tailbone tucked under and shoulders down away from ears.
Stand with feet shoulder-width apart, arms extended in front of you or behind your head. With abs engaged, ribs pulled down and tailbone tucked under, push hips back and lower as far as you can, keeping feet straight and knees aligned with little toe. Drive weight into heels and midfoot to return to start.
SINGLE-ARM DUMBBELL ROW
Keeping ribs down, abs tight, tailbone tucked, and weight through forward heel, pull dumbbell up toward lower ribs while locking your shoulder blade inward and down.
MAKE IT EASY
Can’t do one or more of the exercises in the circuit? Skip them. If possible, focus on the lower body, which requires greater muscle engagement and energy burn.
No dumbbell? Use whatever you can find to add weight to the moves.
Aaron Gilbert, CSCS, owns Longevity Athletics.
This column appears in the March issue of InMaricopa.