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SMART Conditioning

I’m always exploring the benefits of NASAL breathing and its positive impact on CO2 tolerance, cardiac output, mood, and mental clarity. I’ve been coaching this short conditioning super-set as a “finisher” to my training sessions lately, and my clients are LOVING it! The cooldown/transition is also a BIG hit:)

This short conditioning session is beneficial for many reasons:

- It will help improve your AEROBIC POWER and CAPACITY (build a bigger and more efficient engine)

- You don’t need a lot of equipment and both moves today are simply bodyweight

- It will improve athleticism by teaching you to yield to gravity and overcome gravity in ways that support the resiliency of your connective tissues. (HAPPY JOINTS!)

- It will stimulate FAT METABOLISM and BUILD MUSCLE by breaking down glucose and tapping into fat stores while causing break down of tissues for rebuilding.

💥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 -Timer/Stopwatch


-Sturdy Upright


Here’s what you’re gonna do:

-Set a timer for 10-20 minutes

-Move between each exercise resting as/when necessary for the time allotted




-Use a HIGH enough secure table or countertop, so that a typical “push-up” would be EASY.

-Be in your forefoot. Knees unlocked. Elbows off your rib cage slightly.

-Torso fwd/up so that shoulders are positioned over your hands.

-LOWER your torso about 1/2 way down and HOLD POSITION WITHOUT your HEAD sinking between your neck and shoulders.

HOLD position and BREATH:

-NASAL INHALE/EXHALE: 3 count each x 6-8 breaths


-Hang on to upright securely (SOFT elbows!) -Push yourself backward -Knees UNLOCKED -HEAVY HEELS -HIPS move BACKWARDS as your TORSO moves FORWARD/DOWNWARD

💡Maintain torso position throughout (think ESCALATOR!)

-Come to a COMPLETE STOP on your chair! NASAL INHALE: move downward

NASAL EXHALE: move upward

Repeat: 8-12x

Cool-Down/Transition: Sit or lie down comfortably for 3-5 minutes and practice SLOW NASAL breathing mechanics: - NASAL INHALE: 4 counts - HOLD YOUR BREATH: 7 counts - NASAL EXHALE: 8 counts

Enjoy FEELING GOOD and “WORKED” after this one! 🤗 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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