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Longevity Smart Moves: Smart Strength and Conditioning

Cardio exercise (and its many variations) is arguably still the “king” of fitness within the minds of the general public. For many people it makes up the bulk of their training. And if it doesn’t, they feel guilty that they “should” be doing more.

In all my experience, when people “over-train” it’s usually on the cardio side of things for the reasons already mentioned and/or because they’re trying to “out-run” their fork. Pardon the pun:)

Getting our heart rate up and training our cardiovascular system is obviously important for our health and other benefits such as:

- Positive impact on blood pressure

- Increased elasticity and resilience of soft tissue

- Increased lifespan

- Improved sleep

- Boosted metabolism

- Better digestion

- Strengthened immune system

But let me be perfectly clear…there’s no question that cardiovascular training is important… But what that looks like and how much of it is necessary will depend on our goals, preferences, and needs.

But know this…it doesn’t mean spending hours on the bike, treadmill, rower…you name it.

“Mike! Where do I start?” Glad you asked:)…START HERE!

What’s your body type like? Both bodies are completely NORMAL... We just need different things when it comes to selecting the best exercises for our build.

🤸‍♂️ Loosey-Goosey: Joints are just SUPER LOOSE 🏋️ Super Tight: Just feel STIFF all over Once know your body type, now BREATHE like this:

🤸‍♂️ Sighing exhale (fogging a glass) 🏋️ Pursed Lip exhale (blowing out birthday candles) Moving well means maintaining a “STACKED” position…head, over shoulders, over hips. If you haven’t moved in a while or are new to it, start here: Daily Practice for YOU 👉🏻


- Comfortable/Clear space

- Timer

Here’s a NO-NONSENSE routine that’s probably different from most cardio work you’ve done before, but I promise you’ll get more “bang” for your effort than you would from a typical cardio workout.

These moves are not only athletic but will help you achieve total body strength, stability, and ability. Choose the variation based on your body type and needs. GO!

Here’s what you’re gonna do...

Every 4 minutes for 16 minutes (3 min of work/1 min rest):


- 3 steps/direction (Forward/Backwards)/(Side to Side)

- Move in an opposite arm/leg pattern as demonstrated


Now for each move:

- Keep your shoulders away from your ears

- Repeat with opposite foot/hand walking forward and backward space allowing.


If your wrists are an issue, I’ve added a substitute position after each move. Just hold that position for 1 minute.

2) 2) Pick the variation based on your body type:

🤸‍♂️ Loosey-Goosey: BENT LIMB BEAR (A-Frame Bear Elbows) x 1 minute

- Push hips up as far back as you can keeping your knees and elbows bent

🏋️ Super Tight: CRAB (High Crab Elbows) x 1 minute

- Keep your hands/feet as close to your body as possible

- High Crab Elbows: hips OFF the ground!


3) REST: 1 minute! (Of course, if you need more time, PLEASE REST LONGER!)


Try this INSTEAD of your typical cardio routine and lmk how it goes!

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.

If you know someone who would benefit from this newsletter, please feel free to forward them this email. Let's help others start to feel better and get back to doing the things they love to do! To sign up for my newsletter, please click HERE.


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