The Longevity Workout

The following workout will help improve your quality of life through strength and flexibility movements.

1
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Start on your hands and knees with your torso engaged and your shoulders pushed away from the floor. 2. Keeping your knee bent, lift one leg out to the side and slightly back. 3. Return to the st...
2
Sets: 1
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Lie face down on a stability ball with chest up, back flat, and arms straight 2. Pull shoulder blades together, then lift arms up and out forming the letter "Y" as if looking from above Be sur...
3
Sets: 1
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Lie face down on a stability ball with chest up, back flat, and arms straight 2. Pull shoulder blades together, then lift arms up and out forming the letter "T" as if looking from above Be sur...
4
Sets: 1
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Lie face-down over the top of a Stability Ball so that your back is flat and your chest is off the ball and bend your elbows to 90 degrees. 2. Keeping your thumbs up, glide your shoulder blades ba...
5
Sets: 1
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Lie face down over the top of a stability ball so that your back is flat and your chest is off the ball. 2. Your arms should hang straight down in front of you. 3. Initiate the movement by glidin...
6
Sets: 1
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Start on all fours with your hands under your shoulders and knees under your hips. 2. Draw your belly button in toward your spine while maintaining a natural curve in your lower back. 3. Move...
7
Sets: 1
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Lie on your side with bottom leg straight and top leg bent with foot flat on the ground in front of bottom leg. 2. Lift your bottom leg in the air and lower it back down. 3. Complete the set on ...
8
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Lie faceup with your arms at your sides, your knees bent, and your heels on the ground. 2. Lift your hips off the ground until your knees, hips, and shoulders are in a straight line. 3. Hold fo...
9
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Lie face up on ground with knees bent, heels touching the ground, and your toes lifted up. 2. Keeping belly button pulled into spine right leg stationary, let the left leg slowly fall to the side ...
10
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand tall with your arms at your sides. 2. Lift one foot off the ground and squat back and down a few inches with the other leg. 3. Contracting the glute of your standing leg, grab below your o...
11
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand tall with your chest up, shoulders relaxed, and arms at your sides. 2. Step back into a lunge, bending your knees and contracting the glute of your back leg. 3. Twist your torso over your...
12
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand and lift one foot off the ground, squatting slightly with other leg. 2. Grab opposite knee and pull toward chest while straightening other leg. 3. Release knee and step forward into lunge...
13
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand with your back straight, knees unlocked, and arms at your sides. 2. Lift one foot off the ground and squat back and down a few inches with the other leg. 3. Contracting the glute of your s...
14
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand tall on one leg with your arms out to your sides and shoulder blades back and down. 2. Keeping a straight line from your ear to ankle, bend forward at the waist and raise your non-standing l...
15
Sets: 1
Weight:
Reps: 6
Time:
Distance:
Intensity:
1. Stand with your feet wider than shoulder-width apart. 2. Keeping your chest up and back flat, shift your hips down and to the side by bending one knee and straightening the opposite leg. 3. Retu...
16
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Start in a standing position. 2. Grab right ankle with the right hand and pull heel to glute as the left hip and ankle extend. 3. Step forward with right foot and repeat stretch on other side. 4. C...
17
Sets: 2
Weight:
Reps: 8
Time:
Distance:
Intensity:
1. Lie face up on an incline bench, holding a pair of dumbbells at your shoulders with an overhand grip (palms forward). 2. Press the dumbbells straight up over your chest. 3. Slowly lower the weigh...
18
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Stand with your knees slightly bent, holding a pair of dumbbells with an overhand grip (palms facing toward you). 2. Hinge forward at the waist, lowering the dumbbells toward your shins. 3. Contr...
19
Sets: 2
Weight:
Reps: 15
Time:
Distance:
Intensity:
20
Sets: 2
Weight:
Reps: 4
Time:
Distance:
Intensity:
1. Attach a handle to the low pulley of a cable machine. Get in a half-kneeling position with your side to the machine, holding the handle with your outside hand. 2. Rotate your hips, shoulders, and ...
21
Sets: 2
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Stand with your feet shoulder-width apart holding a pair of dumbbells at your sides. 2. Keeping your chest up and your weight primarily on your front foot, step forward into a lunge. 3. Push th...
22
Sets: 2
Weight:
Reps: 8
Time:
Distance:
Intensity:
23
Sets: 2
Weight:
Reps: 4
Time:
Distance:
Intensity:
1. Standing with both feet shoulder width apart holding a barbell with your palms up. 2. Keeping elbows still, lift bar to shoulders. 3. Return to start position and repeat for prescribed number of ...
24
Sets: 2
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Start in the classic push-up position with your hands beneath and just inside your shoulders and your legs straight behind you. 2. Keeping your torso stable and hips square to the ground, bend you...
25
Sets:
Weight:
Reps:
Time:
Distance:
Intensity:
1. Lie face up on a stability ball with your shoulder blades on the ball, hips tall, and arms held straight above you with your hands together. 2. Keeping your hips tall and parallel to the floor, t...
26
Sets: 1
Weight:
Reps:
Time: 1 min.
Distance:
Intensity:
1. Lie facedown with a foam roll under the inside of one thigh and the other leg out to the side. 2. Roll along the inside of your thigh from your pelvis to the inside of your knee. 3. Spend more ti...
27
Sets: 1
Weight:
Reps:
Time: 1 min.
Distance:
Intensity:
1. Sit on the ground with your legs straight, with one leg crossed over the other, and a foam roll under the thigh of the bottom leg. 2. Lift your butt off the ground so that your weight is supporte...
28
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Place one foot flat on the ground in front of you with your opposite knee on a soft pad or mat behind you. Rest the hand of your opposite arm on your forward knee. 2. Lean your torso slightly forw...
29
Sets: 1
Weight:
Reps: 10
Time:
Distance:
Intensity:
1. Lie on your back with your legs straight and a rope wrapped around the foot of one leg. 2. Holding the ends of the rope in your hands, lift the roped leg as high as possible, and then give gentle...

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.