Improve your posture and optimize arm swing with these shoulder exercises.

• Push-Up to Shoulder Tap
• Dumbbell Front Raise
• Dumbbell Lat Press-Down
• Mini Band External Rotation
• Mini Band Pull-Apart

200 Walking Lunges

100 Lunge Jumps

200 Air Squats

100 Squat Jumps

The Kettlebell Mile is the product of a two-decade long search for a way to simultaneously train strength and aerobic capacity. It seems so obvious now, but the best ideas are seen as such only in retrospect. I had much learning and tinkering to do first but finally, the science and my experience (and that of others) converged around this simple idea. What follows is a brief description of that process.

Regular strength training can help prevent injury – and you don’t have to leave your house to do it. Four physios share their go-to moves

• Step-ups
• Bridge
• Calf Raise
• Single leg sit to stand

Five exercises that will guarantee you have the strength to adventure all weekend.

Minimalist workout for all-around strength:
-3x6 pull-up
-3x8 goblet squat
-3x16 push-up
-3x8 lunge
-3x8 single-leg deadlift
(2-3x week)

Got seven minutes? We’ve got the app.

Today The New York Times is offering a free mobile app for the popular Scientific 7-Minute Workout and the new Advanced 7-Minute Workout.

The workouts, reported by Gretchen Reynolds, our Phys Ed columnist, can now be installed on your smartphone or tablet, or used on your desktop computer.

Perform each move for 40 seconds, going from one move to the next (trying not to rest in between). One round is six moves, which takes about four minutes. Repeat twice for an eight-minute workout.

• High Plank Opposite Limb Reach
• Superman
• Flutter-Kick Leg Lift
• Alternating Side Plank
• Seated Core Twist
• Plank Mogul

These 23 kettlebell workouts and exercises show how to use the kettlebells in your gym routine to build muscle and improve conditioning.

The ultimate combination of the most powerful kettlebell exercise and hardcore strength work. Get ready to be better... at everything!

Use an undulating rep scheme to reach 500 total reps per workout:

• Set 1: 10 reps
• Set 2: 15 reps
• Set 3: 25 reps
• Set 4: 50 reps

You've now completed 100 reps or one cluster. Repeat the cluster 4 more times for a total of 500 swings. Between sets, experienced lifters will add a low-volume strength movement.

After each round of 10, 15, and 25 reps, rest 30-60 seconds. The first cluster will be easy and you can jam through it. In the later clusters, you'll need the full 60 seconds or more for grip strength recovery.

After each set of 50, rest will extend to 3 minutes or more. During this post-50 rest period, perform a "corrective." Stretch anything that needs it, like the hip flexors. Do a mobility movement of choice.

Build strength with this challenging series of moves.

• Walking Squat to Walking Plank
• Cat-Cow to Bear Plank Shoulder Tap
• Side Plank With Cross-Body Crunch
• Reverse Crunch to Straight-Leg Raise
• Hollow Hold to V-Sit

Improve your range of motion with this workout from Tinman Elite Coach Chris Lee.

Ankle Mobility

Hip Mobility

Adductor Mobility

Hamstring Stretch

Windmill

Figure-Four Stretch

Quadruped to Downward Dog

Modified Brettzel Stretch

Lunge to Rotation

Alternating Reverse Four Point Bridge

These three moves will boost both cardio and strength. It requires no equipment but will help you get fit, fast.

Air Squat

Straight-Leg Sit-Up

Push-up

How to do it: Perform each move for the recommended number of reps (30, 20, 10). Repeat the circuit 5 times through, resting for 60 seconds between each set. If you want to tack this on to the end of a run instead, Movold suggests completing 3 rounds.

The kettlebell halo is a great exercise for men over 40 to build their shoulder mobility and strength. Here's how you do add the movement to your workouts.

• Half-kneel helps to ensure back isn't flaring
• Rib cage down (using abs) and shoulder blades back
• Two revolutions clockwise, then two counterclockwise

How to do it: Perform these five moves for 1 minute each. After you finish the 5-minute block, rest for 30 to 60 seconds, and then start the second round. Complete 4 total rounds. Use a moderately heavy set of weights if you have them, but you can use your body weight as well if you don’t.

• Biceps Curl to Squat (2 x 2)
• Deadlift to Upright Row (2 x 2)
• Bent-Over Row to Sprawl (2 x 1)
• Renegade Row to Push-Up to Downward Dog (2 x 1 x 1)
• Skullcrusher With Leg Lift and Lower

Routine

A1. Kit Laughin Stick Drill - 120s
https://youtu.be/X1nxYoWA0GI?t=1m34s
Sets: 1

B1. Dynamic Calve Stretch - 10r + 30s per side
Sets: 1-3

C1. Weighted Dorsiflexion ERC - 3r + 10r per side
Distraction technique: https://youtu.be/ILSbK8RnGdI
Sets: 2-4

Integration: Heels elevated goblet squat - 10-16r

The following squat mobility drills and exercises will increase ankle and hip range of motion.

• Hip Flexor March: 2 x 10 L/R

• Glute Bridge: 2 x 10 L/R

• Side Plank: 2 x 30-45 sec

• Seated Hip IR: 2 x 10 L/R

• Squat Hip IR: 2 x 10 L/R

• Calf stretch 1-1.5 min L/R (angled as well)

• Knee to wall: 15 L/R

• Tib ant squat (front to back): 2 x 10

• Tib ant squat (side to side): 2 x 10

• Overhead squat: 3 x 10 + 20 sec

To bring everything together the overhead squat is one of the best mobility exercises.

Superset 1 (repeat two times)

• Squats:
• Squat jumps
• Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset 2.

Superset 2 (repeat two times)

• Alternating reverse lunges
• Jumping lunges
• Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset 3.

Superset 3 (repeat two times)

• Speed skaters
• Alternating curtsy lunge (skip jump)
  Drop into a 30-second squat, repeat the entire superset once more (squat hold included), then move onto superset

Superset 4 (repeat two times)

• Single leg glute raises (one leg each set)
• Glute Bridges
• Drop into a 30-second squat and repeat the entire superset once more (squat hold included). Then start your cool down.

In order to reap the benefits that a dynamic warm-up has to offer, you have to know what exercises to perform, and you have to do them correctly. The following routine is the one I did before every run, workout, and race as a division I collegiate runner:

• 10 bunny hops side to side
• 10 jumping jacks
• 5 air squats
• 10 lunges (5 each side)
• 10 lateral lunges (5 each side)
• 10 single leg reaches (5 each side)
• 10 high kicks (5 each leg)
• 10 leg swings (5 each side)

Perform three sets of 10 to 12 reps each, resting as needed between sets.

• Goalpost Overhead Press
• Hammer Shoulder Press
• Front Raise Palms Down
• Front Raise Palms Up
• Cuban Rotation
• Lateral Raise
• Arnold Press
• Upright Row
• Arm Circle
• Shoulder Shrug

For the first, grab the handles, jump your feet back, perform a push-up, and jump your feet back up next to the bells, feet wider than shoulder-width, torso almost parallel to the ground. Now row the bells to your ribcage, lower them back down to the floor, and hit the third move by cleaning the kettlebells to a rack position in front of your shoulders. To finish things off, perform a thruster, a squat to an overhead press. Lower the bells back down between your feet—and do it all again.