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
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!