Do These 13 Exercises to Stay Fit for Life


How to turn these moves into a full workout.

Choose exercises that won’t have you using the same muscle groups one after the other. For example, if you choose two movements that mostly tax the upper body (like a plank and pushups) and two that mostly challenge the lower body (say squat jumps and lunges), you’d want to alternate the upper- and lower-body moves: plank, squat jumps, pushups, lunges. Use one of these three formats created by Matheny (and see examples for each one below). Remember, each movement must be performed properly and with full range of motion.

Format A
30 seconds on, 10 seconds off; you’ll need 3 exercise moves total.

Movement 1 30 seconds
Rest 10 seconds
Movement 2 30 seconds
Rest 10 seconds
Movement 3 30 seconds

Here’s an example of Format A:

Complete circuit 10 times. Go as fast as is safely possible while performing each movement properly and with full range of motion.

Spider Lunges 30 seconds
Rest 10 seconds
Side Lunges 30 seconds
Rest 10 seconds
Plank 30 seconds

Format B

You’ll need 4 exercise moves total for this type, and you break them apart into 2 moves for PART A MINI-CIRCUIT and PART B MINI-CIRCUIT. Then you do 10 reps of each move in a mini-circuit, repeat the mini-circuit 8 times. Rest, and move on to the next mini-circuit. It looks like this:

PART A MINI-CIRCUIT

Movement 1 10 reps
Movement 2 10 reps

Repeat PART A x 8. Rest 2 minutes

PART B MINI-CIRCUIT

Movement 3 10 reps
Movement 4 10 reps

Repeat PART B x 8

Here’s an example of Format B:

Go as fast as is safely possible while performing each movement properly and with full range of motion.

PART A (Complete Part A Circuit x8)

Jumping Lunges 10 reps
Spider Lunges 10 reps

Rest 2 minutes

PART B (Complete Part A Circuit x8)

Pushups 10 reps
Walkouts 10 reps

Format C

Do each round of moves starting on the minute for 4 minutes; you’ll need 4 exercise moves total.

Start the clock: do 10 reps of movement 1
When you’re done with your 10 reps, do jumping jacks until minute 1
Starting at minute 1: 10 reps of movement 2
When you’re done with your 10 reps, do jumping jacks until minute 2
Starting at minute 2: 10 reps of movement 3
When you’re done with your 10 reps, do jumping jacks until minute 3
Starting at minute 3: 10 reps of movement 4

Rest. Repeat x 5

Here’s an example of Format C

10 Pushups Start the Clock
Jumping Jacks Until minute 1
10 Spider Lunges At Minute 1:00
Jumping Jacks Until minute 2
10 Jumping Lunges At Minute 2:00
Jumping Jacks Until minute 3
10 Walkouts At Minute 3:00