Lifetime Warrior Workout

I had a nice compliment paid to me by a family member this weekend. I was training in the hotel gym and my sister-in-law’s boyfriend noticed me doing Pull Ups. He later told her, then the whole family, how impressive it was to watch me to Pull Ups.

I didn’t have the heart to tell him that that is my worst movement and, if he ever got the chance, when I really lift or throw…stand back. But, it raised some good questions and I told him I would work out something simple for “most” people. I came up with a simple two-page overview of the “basics.”

The “muscles of youth” seem to make you taller. A tight butt, those external obliques, the deep abs, the deltoids, rhomboids, and triceps give off the appearance of youth. There is a great “Sex and the City,” the show not those dreadful movies, where we see the issue of “saggy butt.” So, do your presses, your one arm presses, your hills sprints, your swings and get younger.

At the same time, stretch out those muscles that are stiff. Doing bench and curls all the time leads to “the old man look.” Keep vigorous by stretching these daily.

LIfetime Warrior Workouts

It’s a very simple sheet, but it contains, in the simplest of ways, the gems of fighting age with weights and stretching.

  • Dan Martin

    Count me in!

  • Kyle

    This is fantastic. I was just trying to find something like this for my mom. Of course I think it’s very valuable for myself as well, but I wanted an easy and simple way to explain it to my mom. Are the push ups used for the triceps/deltoids or another reason? With the muscles listed, it would appear you only need the swing and a press to strengthen the correct stuff. I’m just wondering if the push ups and goblet squats are redundant or serve a different purpose, possibly as mobility exercises?

    Last thing, is there a reason Triceps, Gluteus Maximus, and Deltoids appear to be bolded in your pdf at the top?

    OK those were my only questions. I love your writing and how simple you break it down. Especially when going for health and a better life, not a world record bench with mulit-ply gear and stuff. Thanks for everything you do.

  • sean

    Im gonna get my Parents onto this as soon as I speak to them!
    Thanks dan

  • http://coachstevo.com Stevo

    There is a sublime genius to this. It’s got power, strength, mobility, energy system stuff, and progression. It’s got all the movements. And it’s about as close to foolproof as strength training gets. And to top it off, it’s based around habitual, lifetime movement. Seriously awesome sauce.

  • Ralph from Reading Ma.

    Great Job Dan!! Right up my alley at 60

  • Bobby G

    Exactly what I need to stay healthy as I age. Thank you, Dan.

  • Jack

    Thanks Dan—-and Dan!

  • Doug

    Great ideas! Love this Blog! Glad I stubmled onto it. Thanks Chris from Conditioning Research :)

  • http://www.cultfit.org Jeremy

    Healthy and pure…

  • Dan Martin

    @Kyle, don’t read too much into the program. Do the stretches to stretch those areas that Dan listed. Do the exercises to strengthen the areas that Dan listed. Follow as best you can Dan’s routines. (Notice what Dan suggested to do daily and what he suggested to be done three days a week,)

    Sit tight, more to follow.

  • http://jwsokol.com/scc Jason Sokol

    Amazing ideas and suggestions. I’ll be looking for ways to incorporate this into my daily routine. Thanks Dan!
    @jwsokol

  • http://www.conditioningresearch.com Chris Highcock

    Glad you like it Doug.

  • http://jdboelter.blogspot.com James Boelter

    This is “the stuff” for those of us over 50 who just want to fight off the effects of aging, but don’t want to spend all day, every day messing with 17 different things. Many thanks, DJ!

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