This will not be a sexy as a met-con or some ghastly conditioning circuit, however it will yield far more benefits.
You see the older you get the more you’ll appreciate this.
We shall keep the timings nice and short so that if you choose to do all 5 in a row you’ll only need 10-15min tops.
Of course you can do any of these for longer, yet we’re all busy people so 10-15min is far more reasonable.
1 – Sitting in a squat for 2-3min.
Drop in to a squat, hold it, feel your body relax in to the position and breathe deeply into your diaphragm.
2 – Hang for 2-3min.
Grab a bar and hang in any way shape or form (asking the cat makes for a lovely hang).
3 – Loosen your Upper Thoracic for 2-3min.
Use a foam roller, trigger point peanut or something similar and place it in each of these places (lower/mid/upper thoracic) and let your arms hang overhead.
4 – Move for 2-3min.
Squat down, lift your arms overhead, stand up, hinge down to touch the floor, inchworm out as far as you can without letting you hips sag, inchworm back in and repeat for improved movement.
5 – Move again for another 2-3min.
A down dog to an up dog to the worlds greatest stretch (yep, that’s it’s name) will leave you feeling revitalised and far more mobile than before.
All of this is pretty simple.
It’s also highly effective and I can almost guarantee that 98% of people will be too lazy to do any of it, shame.
Try the above, then perhaps add in your own little bits.
Rolling around on the floor is also a great addition when you’re build some future movement capabilities.