Agility Training for Longevity
Preventing falls and fractures one reverse lunge at a time!
Team! As we make our way through mid-life, one of the most important objectives of our fitness endeavors is preventing falls and bone fractures. Two key players include good nutrition to feed our muscles and bones and strength training. Today, we focus on agility training that adds balance, stability and precision to those healthy muscles and bones! Enjoy! -Carla
Fall and fracture prevention has risen in the ranks alongside cardiovascular health in importance for longevity and vitality. Loss of function, mobility, and independence as a result of osteoporosis and fracture are among the leading causes of morbidity and mortality in aging women.
So today we are going to arm ourselves in this battle with movement patterns that will help improve balance and stability along with muscular strength and bone care - with a little intensity built in so that our cardiovascular system doesn’t feel left out!
Part 1 of this workout begins with a quick 5-minute, moderate-intensity cardiovascular segment that warms up the whole body and introduces some fatigue. Part 2 is a higher-volume “chipper”-style segment challenging core and hip-extensor strength and stamina with the kettlebell swing alternating with a higher-skill agility movement with the reverse lunge-to-knee-up. If you want to add a little intensity and plyometrics, add a hop to the knee-up. We cool down with a yoga segment that further challenges balance and stability as you rest and recover from a workout well done!
Warm Up and Movement Practice
AMRAP 5 min
10 light kettlebell or double dumbbell swings (see video links below)
10 reverse lunges to knee up (5 on the right side, then 5 on the left)
Once you complete the AMRAP, test out and select your weights and options for the workout. Select a kettlebell weight that you can do confidently for 10 repetitions unbroken. Watch the video and practice the reverse lunge-to-knee-up. Try to do at least 5 repetitions unbroken on one side before switching sides. If this movement is not realistic for you, check out the options below and choose an option that you can do confidently.
75 Up Downs
*This should take approximately 5min. Break up sets as needed for rest, but move steadily and efficiently.
Movement Alternative: 5 minutes of any moderate-intensity cardiovascular movement will suffice for this segment of the workout.
TIP! To get the most out of this workout, don’t drift into your comfort zone. Choose the up-downs if you are physically able to do so.
For Time: Perform 40 swings, then 40 reverse lunge-to-knee ups, then 30 swings, then 30 reverse lunge-to-knee ups, etc until you complete the repetition scheme.
TIP: Ideally, target 5 or more reverse-lunge-to-knee-ups on one side before switching sides. Ensure that you split your repetitions evenly between both sides to total the number of repetitions in the scheme below.
40 – 30 – 20 – 10
Kettlebell swings (or double dumbbell swings)
Movement Alternatives (for the reverse-lunge-to-knee up):
Reverse lunge in place holding dumbbells at your side or a single dumbbell/kettlebell in a goblet position at the chest. Use a lighter weight or just body weight.
Weighted box step up. If you have a stable box or step available to you, try this option for more of a strength focus that will get you breathing heavily. Hold 2 dumbbells by your side. Choose a weight that allows you to do 10 repetitions (R + L = 2 repetitions) confidently, without rest.
Jumping switch lunge. Choose this option for a high-intensity cardiovascular and plyometric focus.
To round out today’s focus on balance and agility, let’s dial down our stress response and cool down with this yoga segment that focuses on low-intensity balance poses. This will be a great test after challenging your core stabilization during the workout! #dontskiptheyoga
Power Flow with Advanced Balances Yoga - Five Parks