Age Stronger: Home Based Core & Mobility Workouts

To be completed every 6-8 weeks. This series of screening is to test total body flexibility, mobility, and strength. These are very important as what gets measured gets manipulated. If you do not know what your starting point is, how will you know if you are progressing in the program?

Day 1, here we go! We ease into the program as I teach you our foundational stretches. Today is about connecting the body and mind, and learning the tools of what we will build on throughout the program.

This is the core (pun intended) of what we build off with our training. Some of the movements may seem easy, but as we move through the program these will be the blocks we build on; a simple movement becomes complex through adding and changing different variables.

Building off our beginners stretch, we are now flowing more stretches together consecutively and introducing new movements. The next step in our mobility progression.

Part 1. We start with a quick warm-up stretch and then move on to our core work. We will be building off our beginners core workout and adding new movements. The core portion of the workout is 2 rounds with a work / rest ratio of :20 to :10 seconds, but if you find you need more time to rest simply pause the video and continue when you are ready. Challenge yourself but work at the pace in which you feel comfortable. The timed exercises also add a cardio component to the workout.

Part 2. We start with a quick warm-up stretch and then move on to our core work. We will be building off our beginners core workout and part 1 of the workout; again adding in new movements. The core portion of the workout is 2 rounds with a work / rest ratio of :20 to :10 seconds, but if you find you need more time to rest simply pause the video and continue when you are ready. Challenge yourself but work at the pace in which you feel comfortable. The timed exercises also add a cardio component to the workout.

In todays workout we are focusing on exercises that are more movement based. All the exercises are Bodyweight and we will be practicing how we move our bodies in different patterns and planes. The format is:

3 exercises, :20 each (total 1:00), a block of core exercises (movement based) and repeat until all blocks are done. As always, challenge yourself but work at your own pace. Pause if needed.

We are now beginning to break our stretching down from full body to specific body areas. This mobility workout focuses on the shoulders and back (more specifically the mid back). This is a great flow for anyone stuck sitting on the computer all day. If/when you feel that you are ready for a greater challenge, this workout can be combined with the next workout (Upper body / Core) for a complete bodyweight upper body and core workout.

We are now beginning to break the workouts down from full body to specific body areas. This upper body / core bodyweight workout focuses on increasing strength. If/when you feel that you are ready for a greater challenge, this workout can be combined with the previous workout (shoulder / back mobility) for a complete bodyweight upper body and core workout.