Longevity Smart Moves: The C02 Home Circuit

I have recently been exploring combining traditional strength and conditioning circuits and “NASAL” breathing to improve CO2 tolerance, cardiac output, mood, and mental clarity. I’m excited about this combination. And it’s a great fit for your #athomeworkouts and/or #vacationworkouts as well.


Here’s what you’re gonna need:

- Comfortable/clear space

- Maybe something for the back of your head/neck?

- A book…you don’t like:)

- A wall

That’s it!


Here’s what you’re gonna do:

Warm-up with my Longevity Daily Practice "Your STACK and EXHALE!" https://youtu.be/QD8ZwYjfCI4


This circuit consists of 3 exercises. The goal is to maintain a “STACKED” position…your head over your shoulders, over your hips…throughout and NASAL breathe for the entire 15-minute session.


💥 Remember: CO2 builds up much faster while moving versus at rest! So, if you need a break (need to exhale out your mouth), do so and let your heart rate come down.

If you have a heart rate monitor, this would be a great time to wear it. The goal is to maintain anywhere from 120 - 140bpm. If you don’t have one, no worries, just monitor your perceived exertion. If 1 is sitting on the couch and 10 is a MAX effort. Keep it around a 5/6. Approximately:) Of course, STOP! if something hurts or you don’t feel well at any point.


Let’s MOVE! Running Clock: 15 continuous min or 3(5min) intervals with 1 min rest in between each round.

1) SQUATTY SQUATS x 10 reps - Heels elevated - Tall through upper back/neck - Subtle TUCK of your hips (gently pull back pockets to heels) - NASAL EXHALE/REACH: forward/down (GET ABS!) - NASAL INHALE: down - NASAL EXHALE: up 2) BEAR PUSH-UPS x 10 - Feet flexed/as much as possible against wall - Knees under hips - Hands under shoulders and a bit wider - Subtle TUCK of your hips (gently pull back pockets to heels) (DON’T CRUNCH!)

- NASAL EXHALE: push floor away with upper back, shoulders, and arms (GET ABS!)

✔️ Knees hover above the floor during set! - NASAL INHALE: down - NASAL EXHALE: up


3) PULLOVER x 10

- Feet flat on the floor/Knees/Hips same line

- Subtle TUCK of your hips (low back kissing ground)

- NASAL EXHALE: grasping book on both ends, PRESS/REACH LONG (shoulder blades off the floor) (GET ABS!)

- NASAL INHALE: reach overhead comfortably (DON’T SHRUG!)

- NASAL EXHALE: pull back over chest Cool Down: Lie flat on your back, on the ground, and just let go. Let your body be heavy.

NASAL BREATHING: INHALE: 4sec/EXHALE: 4sec x 12


Notice how you feel afterward? Let me know what you think.


Dedicated to your health and longevity,

Mike

P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.

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