If I had to pick just one exercise for full-body fitness, it would be the Getup. Lay on your back with a dumbbell overhead and go from ground to stand and back. It’s a multi-move miracle combining planking, bridging, hinging & lunging. And it’s a lie detector test for your overall mobility, stability, strength & stamina. It will literally bulletproof your whole body. And as the weight goes up, your muscles will grow from head to toe. Granted there’s a significant learning curve, but the greater the challenge the greater the reward.
The best way to learn & teach this drill is by breaking it down into the following 6 stages:
Back to Forearm
Forearm to Hand
Bridge
Leg Sweep
Lateral Hinge
Lunge to Stand
Once you master each stage, combine them for a full-body flow. Prioritize the stages you struggle with most to strengthen any weaknesses in the kinetic chain.
Always begin from a fetal position to get grounded & safely organize your body. One of my favorite 10-minute workouts is to do 1 getup every minute on the minute for 10 minutes, switching sides each minute. It’s so effective & efficient. Start with just your bodyweight, a soup can or a light 2.5 to 5-pound dumbbell. Build up to 100-plus pounds over time. Now that’s raw strength!
Boxing is my favorite full-body workout. Plus it trains your brain.
STANCE
Use a staggered stance. A straight line should separate your feet. Switch feet to transfer from an Orthodox to Southpaw stance. First get bouncy on your toes & forefoot. Then practice pivoting the feet & rotating the hip...
Besides Boxing, there’s no better exercise for mental health & stress relief than the Slam. The key to doing it right is to always keep your shoulders higher than your hips. Don’t bend at the spine! To get the most out of the exercise, try to get all the way up on the toes to train triple extensi...
A study showed that swings provide a similar cardio-metabolic response to running without all the impact forces. It builds the entire backside of your body plus it improves posture making it an excellent anti-aging exercise.
The Swing is basically a hip-hinge to standing plank. Master those 2 mo...
