Two-time Olympic figure champion Erin Stern may have retired from active competition, but when it comes to coaching her clients and relying on longevity, the buff beauty is as active as ever. Recently, Stern took to Instagram to share the moves that keep her fit for life, and most importantly, no free weights required.
“Agility, movement, leaps and core – these are the qualities we lose as we age,” said the fitness inspiration. “The solution? Add in exercises to keep moving with speed, flow and control.”
Here’s how to put a spring in your step:
Erin Stern’s Free Weight Longevity Workout
Distribution of exercises
Free weights definitely have a place in long-term trainingbecause the combination of resistance, coordination and stabilization needed to control a dumbbell or barbell builds muscle and helps prevent injury, but for those who are just starting their long-stroke training or need a break from weights, this session is a full-body workout to add to your movement mix.
Using a cable station and a leg cuff, Stern started with high knees to improve “health and strength of the hip flexors,” explained the athlete, who led the Olympia in both 2010 and 2012. Next up was the pogo jump and you can choose your height here using the box or for less depth, your step. “Pogo box jumps, for fast muscle/bone density,” says Stern, using carefully controlled jumps with an emphasis on having both feet touch the box at the same time.
Conversely, the deep jump is best “for improving reaction time/bone density,” explained Stern. In fact, learning how to fall under pressure is a great way to prepare the mind-muscle connection to prevent falls in the future. For her next move, the image of Olympia grabs a plank and completes a spine spin, “for upper back and movement.” She stayed on all fours for the cat-cow stretch, a gentle yoga pose that is a great therapeutic exercise, activating the limbs and releasing tension to improve back mobility. To finish, the fit woman did push-ups “for core control, strength and a smaller waist.” Because who said getting old means giving up on your looks?
If you’re ready to try this session and add a little jump to your lifestyle, focus on your breath work and slow things down. Then, as you gain more confidence in your gym goals, add these exercises as a warm-up before a free weight session.
To follow Erin Stern on Instagram, Click here.
