Start 2022 by reminding your body that it’s built to twist and turn.
This underrated skill utilizes muscles you know well (abs, obliques, lats, and glutes, among others), but it’s often forgotten in training plans. That leaves you vulnerable to injury when you shovel snow or pick up your toddler. Fix that by doing this workout four times a week. All other days, go for a 20-minute run.
WHO CAME UP WITH THIS ROUTINE? The mind behind your first workout of 2022 is Rui Qiang Liu, C.S.C.S., a San Francisco–based trainer who was part of the second flight of the Strength in Diversity Initiative, a Men’s Health program that works to build diversity, equity, and inclusion in the fitness industry. Systemic issues have long prevented trainers from marginalized communities from forging successful careers. Strength in Diversity offers those trainers a jump start. Liu, 36, is the head strength and conditioning coach at Albany High School, and he’s working on a personal-training program, Lightning Dragon Athletics.
Directions: Do this workout as a 4-round circuit. Do each move for 30 seconds, then rest for 30 seconds.
Bear Crawl to Reach Jump
Start in bear-plank position, back flat, hands directly below your shoulders, knees below your hips, shins off the floor. Keeping your back flat and abs tight, walk forward 2 steps. Aim to move your right arm and left leg at the same time (and vice versa). Walk back 2 steps, then stand up.Jump and reach for the ceiling. That’s 1 rep. Do reps for 30 seconds, then rest 30seconds. Do 3 sets.
Lateral Lunge to Overhead Press
Start standing, holding dumbbells at your thighs, shoulder blades squeezed, abs tight. Step to the left with your left foot. Keeping your right leg straight, and