Fresh off the Daily 10, here's the next level. 15 movements that can anchor your day and keep things in tip top shape. These are standalone but can also be the progression off the first 10.
The Daily 15
Lunge to Pushup
Hip Dip & Reach
Spinning Side Lunge
The inherent challenge in picking a group of exercises to do on a daily basis is pretty massive. When you take into account how different we all are and multiply that by how many ways that we move and function it makes it next to impossible to find a list of a few exercises that gets everything we need.
But like everyone else I love the attempt. Here's an example of a beginners version of a daily exercise stimulus. This is not an exercise program- just a sample of one set each of 10 reps that moves the body in most of the ways it needs on a daily basis to serve as a foundation or grounding that can be developed over time or simply used as is to keep full body activation a consistent part of your life.
The Daily 10
10 exercises. 1 set of 10 reps each.
Shoulder Circles (forward and backward)
Single Leg Toe Touch and Reach
Star Cross Touch
Extended Plank Side Toe Touch
The third in the K2 series of full body workouts…
K2 – 3
One Arm Hang
Swinging Scap Protraction/Retraction
3-4 Rounds of 8-10 reps:
Elevated Split Squat with Bicep Curl
One Arm Core Focused DB Press
Hamstring Drop Pushup x 6-8 reps
One Arm Body Row x 8-10 reps
One Arm DB Press x 8-10 reps
Triple Threat Leg Curl Series x 10-12 each
Ice skaters x 4-6 reps
Ball Rollouts x 10-12 reps
Crunches x 15-20 reps
Starter Jumps x 4-6 reps
Vertical Tricep Extension x 8-10 reps
Extended Elevated Side Plank x 20-30 seconds
Warming up is such a tremendously valuable practice that, particularly as you get older and/or increase the demand on the body, can be an irreplaceable part of your exercise program. Over the years I’ve tried a hundred different things and have found some things work, others don’t and still others kinda work but depend on how I’m feeling that day.
For a warmup, my priority is usually a quick activation of the nervous system and mild muscular stimulation and circulatory pump. Nothing tiring, just something that gets my blood pumping, body loose and mind connected. There’s probably dozens of “best” warmup sequences out there but this Warmup and the couple I’ll share down the road are what work for me.
Warm It Up 1 – Outdoors
*Done outside, bare feet and shirt off but could be done anywhere. This is about 35 different moves – I spend anywhere from 10-30 seconds on each one and keep moving for most of the whole 10 minutes it takes me. Could be done in any order this just my basic preference.
Do it once to warm up well. Twice to really warm up. Three, four or five times and you’ve just worked out.
Heel and Toe Raises
Pronate and Supinate Feet
External and Internal Hip Rotation
Back Breast Stroke
Back Roll Two Sided Toe Touch/V Sit
Back Roll Standup
Back Roll Candlestick Jump
Back Roll Jumping Jack
One Leg Toe Touch and Reach
One Leg Toe Touch and Reach Eyes Closed
Xiaopeng Double Forwards
Upper Body Twists
Bouncing and Shaking
Deep Mountain Climbers
Super Speed Arm Raises
Super Speed Flys
Super Speed Rows
Double Arm Circles (forward and back)
Double Arm Raises (quick)
Pop Pushups/Toe Pops
Drop Pushups to Backward Jump
Bow/Downward Dog Combo
Bow/Prone Crunch Combo