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ALL IN ONE Circuit

Hi Fam! This short session will not only improve your ability to SHAPE CHANGE…but build USABLE STRENGTH and MUSCLE…being able-bodied with strength and power to move and feel better to do what you want to do and love. Here’s what you’re gonna need: -Comfortable/clear space -Sturdy Upright -Chair/Ottoman -Book/Yoga Block -Timer/Stopwatch Here’s what you’re gonna do: ✔️Every 4 minutes for 20 minutes: -Move between each exercise resting as/when necessary -Complete all exercises with your BEST TECHNIQUE. Rest remainder of the 4 minutes. ✔️SET UP before each move: FULL MOUTH EXHALE: SLOW. LONG. EASY. 🫁 Breathing DURING each exercise: -SILENT NASAL INHALE. FULL MOUTH EXHALE: SLOW. LONG. EASY. ✋STOP if ANYTHING HURTS! 1) Box Squat x 10-15 reps INHALE: Sit back and down EXHALE: Come to stand 🔑 You’re an ESCALATOR! -Knees remain unlocked. Hips stay back. RIGHT LEG elevated on book/block. -Rest/Pause on the chair -Look about 10ft ahead -Try not to use your arms! 2) Backward Jump x 8-12 reps Swing your arms forward as you move backwards 🛬 STICK THE LANDING: -Whole foot. Knees unlocked. -Hips back/down. -Hold momentarily. 🔑Repeat from BOTTOM POSITION. 3) Backward Bear Crawl x 6-9 strides/side Set up on your knees and forearms -Get an easy reach through your forearms. NO CRUNCHING! -Don’t let your head sink towards the ground! Look between your wrist. INHALE: Lift opposite arm/leg EXHALE: Land. 💡Keep your strides short and sweet! 4) Dead Bug x 15-20. RIGHT SIDE ONLY! -Lie on your back -Left hand on left kneecap INHALE: Right knee to chest EXHALE: Heel to floor. Knee soft. Cool Down/Transition: Slow NASAL breathing -Sit or lie down comfortably for 3-5 minutes and practice just following your breath. Enjoy feeling good and “worked” after this one! Dedicated to your health and longevity, Mike New to my approach to strength and longevity? Then sign up for a Complimentary Assessment & 1 Free Orientation Session! I promise, no gimmicks, no pressure… just a discussion about you! Let’s get you moving better and feeling stronger. CLICK HERE to learn more. Enjoying my newsletter? Please feel free to forward it to a friend! Together we can help others start their journey to feeling better and getting back to doing the things they love to do! They can click HERE to sign up.