Now before you get your mind in the gutter over the up down, down up reference (mine is always there) please let me explain.
It has nothing to do about sex, but it will help make you sexier.
Please read on.
One of the hardest things we do physically as human beings is to get up and down. Whether it’s from the ground, the toilet seat, rocking chair or your comfy recliner.
There’s a lot of up, down, down and up in your day. And the rest you can leave up to your imagination. 😉
And when you’re a young whipper snapper with oodles of mobility, getting up and down isn’t a problem. Getting up when you’ve fallen over or knocked down is easy. Or sitting down into a chair or a squat isn’t a big deal either.
However, once you get older and reach a certain age (like me) it becomes a bigger deal. A life and death deal. Because when you fall and you can’t get up, you’re two-three times more likely to meet your maker. (1)
And you don’t want that.
For this reason, you need to include up down, down up exercises into your routine. Whether you’re a beginner, seasoned exercise veteran or you’re turning into get off my lawn type of person.
Here is your blueprint to make one of the hardest things we do, easier.
Note- This is not an exhaustive list and it’s based on the traditional way of doing each exercise.
Down/ Up/ Down Exercises
The following exercises start in the down position, towards the ground and you have to overcome the resistance and gravity to lift the weight up and to lower it down.
- Deadlift variations
- Kettlebell swings
- Turkish Get Up
- Biceps curls
- Shoulder raise variations
- Shoulder pressing variations
- Rowing variations (dumbbell, cable rows)
- Chin up variations
- Broad jumps
The following exercises have you standing up and then resisting gravity and resistance on the way down and overcoming both on the way up.
- Squat variations
- Lunge variations
- Split squat variations
- Deadlift variations
- Single leg deadlifts
- Med ball slam variations
Exercises where you stay up
These are isometric exercises where you’re resisting gravity. For example,
- Front plank variations
- Side plank variations
- Farmer carries
Exercises where you stay down
These are also isometric exercises where you stay in the down position.
- Isometric squat variations
- Isometric spilt squats
- Hip flexor stretches
What makes these exercises so great?
Most of the above are self-limiting exercises because you’ll eventually feel the burn and the body will say enough.
Self-limiting exercises demand an awareness of what you’re doing and lots of balance and control. You cannot pop on your headphones and walk or run on the treadmill, listening to music or watching the news. These demand your total attention.
Not only that, these exercises are great for fat loss and muscle-building.
Do I have your attention now?
Up down, down up training
Here is a sample 4 week training you can follow in which you can interchange exercises (above) based on your preferences and training experience to better suit your needs.
In the follow the up down, down up training you’ll be on your way to becoming more mobile, better at life and certain other things, like gardening. What were you thinking?
This is an A + B training.
You’ll alternate between the 2 trainings 3 days a week for 4 weeks for a total of 12 trainings, 6 of each. If It takes you longer because life gets in the way, that’s fine. Make sure to knock your 12 trainings out.
The format is a tri set, 3 exercises done in a row. The sets and reps’ guidelines will be as will be as follows.
If you want to concentrate on strength do between 4-6 reps on the first 2 tri sets. If your goal is more fat loss or muscle-building, do between 8-15 reps. Or mix it up depending on how you’re feeling.
You’ll rest when needed between exercises and 1-2 minutes at the end of each tri set. The last tri set is optional if you have the time.
Please rest 24-48 hours between trainings and get after it and have some fun.
Note- here is a warm up if you don’t have your own. And the last triset is optional, Only complete if you have time.
1A. Squat variation (Barbell, dumbbell or body weight) 3 sets 4-12 reps
1B. Horizontal pressing variations (push-ups, bench presses) 3 sets 4-12reps
1C. Farmers carry variation 3 sets of 40 yards
2A. Single leg variation (lunge, split squat etc.) 3 sets 6-12 reps per side
2B. Rowing exercise (dumbbell, barbell or cable row) 3 sets 6-12 reps
2C. Hip flexor stretch 3 sets 30 seconds per side
3A. Single arm rowing variation 2-sets 8-12 reps
3B. Arm exercise (curls, triceps or shoulder raises) 2 sets 8-15 reps
3C. Side or Front Plank 2 sets 30-60 seconds
1A. Deadlift variation (Bodyweight, barbell, dumbbell) 3 sets 4-12 reps
1B. Push-ups or bench press variation 3 sets 6-12 reps
1C. Hip flexor stretch 30 seconds each side
2A. Medicine ball slam 3 sets 4-8 reps
2B. Single leg exercise (single leg deadlift or lunge) 3 sets 6-12 reps per side
2C. Rowing exercise (single arm variation) 3 sets 8-15 reps per side
3A. Turkish get up (bodyweight or weighted) 2 sets 3 reps per side
3B. Single arm press variation (cable or dumbbell) 2 sets 8-12 reps per side
3C. Arm exercise (curls, triceps or shoulder raises) 2 sets 8-15 reps
Training’s can be printed out here.
Incorporating up down, down up exercises into your exercise routine will make your life easier, healthier and sexier. What you choose to do will all that power will be up (or down) to you.
See what I did there?