Overhead shot of a tennis player throwing a ball in the air to serve it

MOVEMENT – Power Up

Workout: Total Body Upgrade

By 24Life

Tennis, golf, OCR, you name it. No matter what fuels your passion to move, you can build the mind-muscle connection that helps you stay on your toes and maximize performance with this total-body upgrade.

For a long time, science believed that the adult brain was incapable of growth. When brain tissue was damaged or destroyed, that was that. As a result of incredible research and discoveries in the field of neuroscience and the study of neuroplasticity, we now know that the adult brain does grow new cells, and that movement can contribute to this growth in a couple of ways.

First, high intensity training exercises increases our level of blood acidosis (you may know it as the burn). Movement at this intensity is related to the release of BDNF (brain-derived neurotrophic factor) — a chemical that stimulates the growth of new brain cells.

Second, multi-directional movement requires the brain to organize movement patterns. Getting different body parts working together creates new neural pathways that make us more coordinated and efficient.

This is the workout to get all of your body parts working together, so that you can do all the activities you want to do. There’s a warm-up and a working block. During the working block, do as many reps as possible to feel the burn—and feed your brain.

Warm-Up

GIF of Cross-Legged Sitting To Standing exercise

Cross-Legged Sitting To Standing

Reps: 5
Sets: 2
Rest: 30 seconds

  • Start by sitting cross-legged, chest tall, spine long.
  • Use your lower body strength to stand up slowly and with control—try not to use your hands. If necessary, use one hand to help.
  • Reverse the move and return to the start position with control. Repeat.
GIF of Lunge To Rock Back exercise

Lunge To Rock Back

Reps: 6 each side
Sets: 2
Rest: 30 seconds

  • Stand with your feet hip-width apart, arms by your sides.
  • Step forward with your left leg into a lunge by bending the knees and bringing both to 90 degrees. Place both hands on the floor on either side of your front foot.
  • Straighten your left leg and rock back on your right.
  • Return to standing and repeat, alternating legs.

WORKOUT

4-Point Hops

Reps: Perform as many reps as possible in 30 seconds
Sets: 2 (each leg)
Rest: 2 minutes

  • Stand on your left leg. You are in the “center” position.
  • Now hop to the front, then back to center.
  • Hop to the left, right and back, making sure to return to the center each time.
  • Do as many hops as possible in 30 seconds, then switch legs.
GIF of Dumbbell High Pulls Alternating Hands exercise

Dumbbell High Pulls Alternating Hands

Reps: Perform as many reps as possible in 30 seconds
Sets: 3
Rest: 60 seconds

  • Stand with your feet hip-width apart, holding a dumbbell in your non-dominant hand so that your arm is extended.
  • Sink into a quarter-squat, then quickly stand up and pull the dumbbell straight up the front of your body.
  • At chest height, release the dumbbell and use your other hand to catch the dumbbell.
  • Repeat with alternating arms for 30 seconds.
  • You can also do this exercise with a SandBell or kettlebell.
GIF of Lateral Lunge To Balance With Overhead Press exercise

Lateral Lunge To Balance With Overhead Press

Reps: 30 seconds each side
Sets: 3
Rest: 30 seconds

  • Stand with your feet hip-width apart.
  • Hold a dumbbell in front of your chest with both hands.
  • Keep your feet parallel and step your left foot out to lunge to the left.
  • Reach for the inside of your left foot with the dumbbell, then press back through your left foot to return to standing. As you reach standing, balance on the right leg (the planted leg during the lunge).
  • Once you are balanced, press the dumbbell directly overhead.
  • Repeat on same side for 30 seconds. Rest for 30 seconds before switching sides.
GIF of Push-Ups With Multiple Hand Positions exercise

Push-Ups With Multiple Hand Positions

Reps: 3 to 5 each position
Sets: 3
Rest: 90 seconds

  • Start in a standard push-up position.
  • Move your left hand forward and your right hand out to the side.
  • Maintain this offset position for 3 to 5 push-ups.
  • Reposition your hands so that the right is forward and the left is out to the side.
  • Perform another 3 to 5 push-ups.
  • Return both hands to standard push-up position and perform push-ups until fatigue.
GIF of Transverse Lunge With Cross-Body Chop exercise

Transverse Lunge With Cross-Body Chop

Reps: 30 seconds each side
Sets: 3
Rest: 30 seconds

  • Stand with feet hip-width apart, and hold a dumbbell by your left shoulder with both hands.
  • With your right foot, step out towards the 4 o’clock position and lunge.
  • Once your right foot is planted sink into your right hip and bring the dumbbell across your body to the outside of your right thigh.
  • Push off with your right foot and pull yourself with your left leg to return to start position and repeat for 30 seconds.
  • Rest for 30 seconds before switching sides.
GIF of Single Leg Squat To Overhead Press exercise

Single Leg Squat To Overhead Press

Reps: 30 seconds
Sets: 3
Rest: 30 seconds

  • Stand with your feet hip-width apart.
  • Balance on your right leg and squat down as you reach for your right foot with your left hand.
  • Return to standing on your right leg.
  • Reach your left hand up into a press as you extend your left leg out in front of you.
  • Perform all reps on one side for 30 seconds, then rest for 30 seconds before switching sides.
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Video credit: helivideo, Getty Images
Photo credit: warrengoldswain, Getty Images; photo: nycshooter, Getty Images
GIFs: Tom Casey, box24studio.com
Model: Michelle “Chellie” Thomas, 24 Hour Fitness

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