This workout will leave your muscles feeling stronger

Caitlin Connelly
With age comes wisdom…but also, stiffness. The older we get, the more our bodies seem to give up on us.

Fitness expert Nadia Cordick is here to help with a workout designed to strengthen our muscles and get us feeling limber.

This workout is a muscle building crossfit-style workout, with built in mobility movements. There will be two exercises done consecutively for each set. The idea is that you get a crossfit style intense exercise followed by one to increase your mobility (for instance if you have damaged joints due to injury or want to work on flexibility). These exercises can be quite intense, particularly the crossfit-style ones, so they can be scaled back, if necessary.

DOUBLE-BURPEE INTO DYNAMIC DOWNWARD DOG STRETCH
HOW TO:
  • The Double Burpee is like a normal burpee, but each step is performed twice (ex. 2 squats, 2 thrusters, 2 push ups. Repeat.)
  • Dynamic Downward Dog is when we bend our knees to come into a tabletop position and then straighten them back out into a downward dog. Repeat.

BENEFITS:
Burpees are a multi-joint cardio-strength based movement that works almost all muscle groups in the body. Adding a variation such as the double-burpee takes an already intense exercise and makes it more difficult. The Dynamic Downward Dog stretches and strengthens the back, hips, legs, arms and shoulders. It also lengthens the spine and works the core. It's a great exercise for those wanting to improve flexibility and stretch sore muscles.


OVERHEAD PRESS AND SIDE HOLD TO A SHOULDER ROTATION
HOW TO:
  • Overhead Press & Side Hold: Extend the bar overhead and hold for a count of 2 before hinging to the right and then left. Repeat.
  • Shoulder Rotation with Weighted Bar: Hold the bar with an overhand grip. Bring the bar up to shoulder height. Then alternate rotating the bar and shoulder from right to left, mimicking a front stroke as though you were in a pool. Repeat.

BENEFITS:
The Overhead Press works the upper body muscles while simultaneously improving mobility.
Shoulder Rotation with Weighted Bar helps strengthen the rotator cuff and other muscles surrounding the shoulder joint, which are often prone to a lot of injuries.


PLIÉ INTO SINGLE LEG HIP FLEXOR ROTATION PLIÉ SQUAT (WITH BAR)
HOW TO:
  • Hold the bar vertically in front of you, making sure that one end is touching the ground. Turn your toes out and bring the heels together and lower yourself down as low as you can while still holding on to the bar for balance. Slowly come back up and repeat.
  • To perform the Single Leg Hip Flexor Rotation Lunge, hang on the bar in the same manner you did in the previous exercise, then bring your right leg up and out toward the side of your body rotating at the hip. Bring that leg down and come into a wide leg squat. Keep switching sides.

BENEFITS:
The Pliés work most of the muscles of the legs and core. The Single Leg Hip Flexor Rotation and Plié encourage mobility in the knee and hips.


POWER LUNGES ITNO PSOAS STRETCH/LOW LUNGE
HOW TO:
  • Power Lunges are performed with the weighted bar overhead. Come into a lunge position with your right leg forward and your left leg back with the knee bent. Jump in the air and switch legs while keeping the weight stable overhead.
  • For the Low Lunge, we release the weight and step back into our lunge position. Then instead of holding your arms overhead, you bring your hands to the ground on either side of your front foot.
  • To further increase the work on or mobility in your psoas (hip flexors) you can bring your forearms down to the ground.

BENT OVER ROW INTO A WALK-OUT PLANK
HOW TO:
  • The Bent Over Row works the muscles of the legs, arms and back. It is performed with a weighted bar. Holding the barbell with your palms facing down and your knees slightly bent, bend your torso forward hinging at the waist keeping your back straight until it's almost parallel with the floor then lift the bar up towards your chest and then release and repeat.
  • Walk-Out Plank is a multi-joint exercise that works several muscles in your upper and lower body while improving hip mobility at the same time.

ELEVATED PUSH UPS INTO SIDE PLANK WITH ARM RAISES
HOW TO:
  • Using Balance Pads, (or anything to keep you elevated and stable) come into a push up position and begin your push ups. You can modify by dropping your knees if the movement is too intense. You can also increase the level of difficulty by increasing the number of balance pads. Complete 10-15.
  • To perform Side Planks with Arm Raises, start off in a traditional plank position. Then stagger your feet to the right and then rotate your body. Extend your arm in the air and then lower it. Do this ten times before switching to the opposite side.

BENEFITS:
Elevated Push ups work the muscles of the chest and arms. Side Planks with Arm Raises increase mobility in the shoulder which many people have a tendency to lose a lot of mobility in the shoulder due to joint issues.

 
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