Longevity Smart Moves: NO EQUIPMENT Required!

This time of year, especially this year, is all about schedule, space, and making the most out of what you have when it comes to training and exercise at home or traveling.

But getting stronger…moving and feeling better is all about CONSISTENCY. So, do what you can with what you have. That’s why I put together this, “NO EQUIPMENT Required” training session that you can perform anywhere, anytime…with just your body weight.


Just choose a movement based on your body type and needs. Remember 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 you know your body type, now BREATHE like this:

🤸 Sighing exhale (you’re fogging a glass)

🏋️ Pursed Lip exhale (you’re blowing out birthday candles) Mike! So, where do I start?” Glad you asked:)

Start here:

Practice INHALING:

- Find the MOST COMFORTABLE position based on your “body type”:

- Top Photo (Loosey-Goosey folks) - Bottom Photo (Super-Tight folks) - NASAL ONLY breathing! (MOUTH CLOSED!) - LONG EXAGGERATED SILENT INHALE (NO NECK!)…then normal exhale out - Pause (Breath normally). Wait for the next inhale to come. Repeat. - 4-6 breaths


Here’s what you’re gonna need: -Comfortable/Clear space -Timer


Here’s what you’re gonna do: - Choose the movements based on your BODY TYPE

- Complete all the reps for all the moves for as many rounds as possible - REST as and when necessary (Breathe ANYWAY you want!)

-20 minute running clock…GO!


Of course, if something doesn’t feel right…STOP! 🛑


1) SQUAT/REACH x 10

-Feet flat:

🤸 Hip width apart. Reach straight ahead.

🏋️ Wider than hip-width. Reach downward.

-SUBTLE TUCK of your hips (Pull back pockets to heels. NO LOWER BACK/ABS!)

-FULL MOUTH EXHALE (FEEL ABS!)

-NASAL INHALE: squat down to a comfortable depth.

-FULL MOUTH EXHALE: squat up. SOFT knees at the top!


2) PUSHUP PLANK x 8/either direction

🤸 Walk hands forward and back.

🏋️ SUBTLE TUCK of your hips (Pull back pockets to heels. NO LOWER BACK/ABS!)

-FULL MOUTH EXHALE (FEEL ABS!)

-Walk feet backward and forward.

-Breathe ANYWAY you want!


3) LUNGES x8/side

-Tall through upper back/neck

🤸 EXHALE as you move forward/downward. Complete one side, then switch.

🏋️ SUBTLE TUCK of your hips (Pull back pockets to heels. NO LOWER BACK/ABS!)

-FULL MOUTH EXHALE (FEEL ABS!)

-INHALE as you move backward/downward. ALTERNATE legs!


4) BEAR x 6/side

🤸 EXHALE: SAME SIDE knee to elbow

🏋️ SUBTLE TUCK of your hips (Pull back pockets to heels. NO LOWER BACK/ABS!)

-FULL MOUTH EXHALE (FEEL ABS!)

-INHALE: OPPOSITE SIDE knee to elbow


COOL DOWN: TRANSITION

-Before you jump right into something else, sit down for at least three minutes and practice your slow breath mechanics using NASAL ONLY breathing!

💥 EXAGGERATE your EXHALE!


You can train anywhere…anytime. NO PROBLEM! Let me know how you feel afterward. 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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