A Workout Your Future Self Will Thank You For

The landscape of fitness is constantly evolving and innovating. Now more than ever, we have many ways to work up a sweat, and we should take advantage of that! Fitness isn’t going anywhere, and the more we move now, the more our future selves will be ready for what’s to come. With that in mind, here is a workout to help your present self be ready to become your future self.

This workout will make your future self happy by using some old-school strength-training techniques from the years when fitness first became popular: the era of physical culture at the end of the 19th century. Using heavier weights than you may be used to will push you out of your normal comfort zone and challenge you to really focus on form and technique, which can help you achieve a flow state.


Five-Minute Meditation

Squat to High Plank

Complete two sets of four to six reps, resting 30 to 45 seconds between sets.

Side Plank With Reach Through

Complete two sets of five to seven reps on each side, resting for 45 to 60 seconds after completing both sides.

Body-Weight Hip Hinge

Perform two sets of eight to 12 reps, resting 30 seconds between sets.

NOTE: If you feel your spine start to bend, STOP and return to the starting position.


Barbell Deadlift

Complete six reps. Rest one minute and perform a total of four sets.

One-Arm Overhead Press

Perform five to six reps with each arm for a total of four sets, resting 30 to 45 seconds after using both arms.


Perform as many reps as you can until fatigue. Rest one minute and then complete a total of four sets, resting for at least one minute between sets.


Complete as many reps as possible with good form. Stop as soon you feel your hips start to sag. Rest one minute and complete a total of four sets.


Five-Minute Meditation

Photo credit: LarsZahnerPhotography, Thinkstock