The Up-Down Workout



By Nick Gallardo, BS, ACE-CPT

Standing up from a lying position on the floor is a completely underrated way to incorporate a functional movement (getting off the floor) into a workout. I took this one step further and added alternating exercises performed on the floor and standing up, making this a challenge for the cardiovascular system as well. Try to complete 2-4 rounds of the following:

  • Turkish Get-Up x 2 each side (the epitome of up and down)
  • Kettlebell Swing x 20 (up)
  • Push Up x 15s (down)
  • Bent-Over Single-Arm Row x 8 each side (up)
  • Bear Crawl x 15-30 feet (down)
  • Kettlebell Single Arm Overhead Press x 8 each side (up)
  • Front Plank x 30 seconds (down)

If any exercises seem unfamiliar, plug in an exercise that is more comfortable to your fitness level. For example, if you’re uncomfortable with a Turkish Get-Up, try substituting something like a reverse lunge with an overhead press combo instead (something full-body). If kettlebell swings are a foreign concept, opt for an Romanian Deadlift instead.

Link to a video of the workout here

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