The SHAPE CHANGE Circuit

This short session will improve your ability to SHAPE CHANGE…able-bodied with strength and power so you'll move and feel better to do what you want to do and love.


💥If you haven’t moved in a while or never for that matter, I absolutely recommend that you be ASSESSED by a professional FIRST! Because if you’re NOT being assessed, then your training is just being GUESSED 👎

And if you’re new to my approach to strength and longevity…try my Updated Lazy Moves FIRST.

Here’s what you’re gonna need:

-Comfortable/clear space

-Chair/Ottoman

-Sturdy Upright -Timer/Stopwatch Here’s what you’re gonna do:

-Every 4 minutes for 20 minutes -Move between each exercise resting as/when necessary

-Complete all exercises with your BEST TECHNIQUE. REST remainder of the 4 minutes. Breath ANYWAY you want:)

SET UP before each move:

FULL MOUTH EXHALE: Slow. Long. Easy.

💡NOTICE your LOWER ABS getting SMALLER?

👃NASAL ONLY BREATHING throughout each exercise! ✋STOP if ANYTHING HURTS!



1) BOX SQUAT x 10-15 reps

INHALE: Sit BACK and DOWN

EXHALE: Come to stand

🔑TORSO resembles an ESCALATOR!

💥KNEES remain UNLOCKED. HIPS stay BACK.

🔥REST/PAUSE on the box

👀LOOK about 10ft ahead

💪Try NOT to use your arms


2) BACKWARD JUMP x 8-12 reps

Swing your ARMS FORWARD as you move backwards

🛬 STICK THE LANDING: 🦶WHOLE FOOT 🧍HIPS BACK/DOWN ⏸️HOLD momentarily.

💫Repeat from bottom position. 3) BACKWARD/FORWARD BEAR x 30 sec

🏁Start on all fours 🔥Come into an A-Frame (Hips higher than shoulders!)

⭐Emphasize pushing through the hands to lift off the floor 🏃Move backwards/forwards in space allowing



COOL-DOWN/TRANSITION:

Sit or lie down comfortably for 3-5 minutes and practice

💥SLOW NASAL breathing mechanics: ✔️ NASAL INHALE: 4 count ✔️ HOLD YOUR BREATH: 2 count ✔️ NASAL EXHALE: 6 count


Enjoy FEELING GOOD and “WORKED” after this one! 🤗 Dedicated to your health and longevity, Mike

New to my approach to strength and longevity? Try my Updated Lazy Moves FIRST. Then sign up for a Complimentary Assessment & 1 Free Orientation Session! I promise, no gimmicks, no pressure… just a discussion about you! Let’s get you moving better and feeling stronger. CLICK HERE to learn more.

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