Are you on a very tight schedule, and struggling to fit everything in your current exercise routine?
Are there elements that you would like to fit in, for example mobility exercises, but don’t seem to have enough time?
With a few small changes to your existing exercise programme, I can show you how you can get even more out of your existing workouts without having to spend more time in the gym.
Making time for the important things in your exercise schedule
If you are on a tight schedule, getting in everything you need to do can get really difficult. Often, the “non-important” things get neglected. I would much rather be swimming at Maroubra then stretching in the gym.
But mobility exercises are really important, and they become even more important as we age. Whenever I’m coaching the older blokes at the Alpha Male Project I stress this point to them! The video below shows some other great exercises for the older athlete:
However, I too would much rather deadlift than do seemingly pointless mobility work. The thing is, this is the type of exercise that will keep us training longer and avoiding long-term injuries.
If you aren’t properly stretching, warming up and cooling down you are putting yourself at a greater risk of injury as you lift heavier. Mobility work make you deadlift more in the longterm!
Mobility exercise is key to staying healthy in older age
Little changes can save you a lifetime of injury
Regardless about what you think about mobility exercises, they need to be done. The easiest way we have found at Mojo Strength near Maroubra, is to take a page from Dan John‘s book (figuratively speaking) and do your mobility as your “rest between exercises”.
Example:
Deadlift x 5 reps
Stoney Stretch 45 secs each side
Pull-up x 5
Face Pulls 10 – 20 reps repeat.
Mobility exercises will help you reduce injury risk
Double the exercise in the same amount of time
With this style of exercise plan you get twice as much bang for your buck, with no additional time spent in the gym.
So, leave your phone in your locker and get the most our of your training by adding your mobility work between sets of heavy lifting instead of scrolling through Facebook.
Drop me a line if you need any further information on how to incorporate this into your current exercise plan.
Looking for mobility training with REAL results In Maroubra?
If you need help setting and achieving your goals contact the team at Mojo Strength.
We help people move well, lift heavy, be awesome.
Perfect for those that live locally, including those in Maroubra.
Thanks for reading.
Peter Bolsius SFG1
Owner & Founder Mojo Strength Sydney & The Alpha Project
One of the most important aspects of training we stress at the Alpha Female Project, near Banksmeadow, is that warming-up is vital! If you don’t include an adequate warm-up exercise routine into your training sessions you are putting your body at a far greater risk of injury.
Lifting heavy without giving your muscles the chance to loosen up is seriously one of the worst things you can do! I cringe every time I see people walk into the gym and go straight into a high intensity exercise routine. Let me show you an easy warm-up routine that you can use all the time, that will help you avoid injury.
Use this warm-up exercise routine anywhere
Here’s the simple warm-up exercise routine we use at Mojo Strength. No equipment necessary, so you can do this anywhere – No excuses!
- Body weight squats x 10
- Pushups x 10
- Reverse lunges x 10, each leg
- Plank x 30 seconds
Push-ups are a great warm-up exercise routine.
- Bear crawl x 30 metres
- Crab crawl x 30 metres
- Burpees x 10
Bear crawls are also great to include in your warm-up exercise routine.
- Forward jog x 30metres
- Back peddle x 30 metres
- Butt kicks x 30 metres
- High knees x 30 metres
Don’t forget to include some jogging and skipping in your warm-up.
- Power skips forward x 30 metres
- Power skips backward x 30 metres (test your coordination!)
- Side shuffles x 30 metres each way and your ready to go.
This will get your heart racing and loosen you up
The exercises are done back to back no rest. It shouldn’t take more than 10 minutes, but will get you ready for anything!!
If you need some more exercises to get your body loose before training, check out my movement flow mobility tutorial below.
Need help with a proven exercise routine, with REAL results near Banksmeadow?
If you need help setting and achieving your goals contact the team at Mojo Strength.
We help people move well, lift heavy, be awesome.
Perfect for those that live locally, including those in Banksmeadow.
Thanks for reading.
Peter Bolsius SFG1
Owner & Founder Mojo Strength Sydney & The Alpha Project