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Longevity Smart Moves: Loosey-Goosey vs Super Tight Strength & Conditioning

An easy way to sabotage our health and fitness results is trying to be PERFECT…especially now, during the holidays.

It goes something like this…you start with an overly aggressive plan…like RIGHT NOW…get frustrated when expectations aren’t met and just shut down.

See, it all comes back to our mindset. So be reasonable with yourself. Be kind to yourself. Don’t try to be perfect!

Keep it simple. Commit to something you’re 80% certain is realistic for you…RIGHT NOW!

So, here’s a NO-NONSENSE, SMART routine that’s not only athletic, but will challenge your strength and conditioning as well. Safe, efficient, and effective…anywhere, anytime! Just choose the variation based on your body type and needs. 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) Need: - Comfortable/Clear space

- Something for your head/neck

- Wall

- Block/Book

- Beach Towel (Knot it!) - Timer

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

🤸 🏋️ RESETS (Both Loosey-Goosey & Super Tight):

- Lie on your back

- One leg straight. One bent. Straight leg foot on the wall (Heel supported by block).

- SUBTLE TUCK of your hips (Lower back against ground)



-Drive instep into wall

-Bring knee to nose

-REACH: 🤸 (Straight up!) 🏋️ (Overhead!) (NO NECK!)

- Hold your position and breathe there:


PAUSE 3-5 sec.


Moving well means maintaining a “STACKED” position…head, over shoulders, over hips…the best you can:)

Here’s what you’re gonna do for each circuit:

Running clock (20 minutes):

-Complete each exercise for the prescribed number of reps/time (Adjustments).

-Rest as/when necessary between moves.

-Rest 1-2 minutes between rounds (Longer if necessary!)


🤸 Loosey-Goosey Strength and Conditioning:

1)Standing Lifts x 8/side

-Weight on back heel. Both sides.

2)In-Place Jumps (Triple Extension) x 6


3)Split Squats/Reach x 8/side

-Reach arms straight ahead.

-Use beach towel to limit range.

-Both sides

4)Inverted Crawl (30-60sec)

-Space allowing

🏋️ Super Tight Strength and Conditioning:

1)Standing Chops x 8/side

-Weight on back heel. Both sides.

2)In-Place Jumps (Triple Extension) X 6


3)Alternating Reverse Lunges/Reach x 8/side

-Reach arms downward.

-Use beach towel to limit range.

-Both sides

4)Carioca Crawl (30-60sec)

-Space allowing

Try this during the holidays or anytime you are limited by time or space 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.

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