I LOVE this simple programming approach that I learned from Dan John. The idea of “Up-Down” programming is to pair standing exercises with ground based exercises in an alternating fashion.
This is a great way to increase metabolic demand without resorting to dangerous, nonsense exercises like burpees that can be hazardous for the shoulder, wrist and back.
This can also be a great way to train against the common functional limitations that come with aging. More than 50% of adults over the age of 65 report that they struggle with stooping, bending over, kneeling and getting up off the ground. By selectively pairing exercises that force the client to move between standing and prone/supine you can provide your clients with training that can improve their functionality with age.
This circuit is one of my go-to Up-Down pairings with my clients
🔹⬆KB Swing x 20
🔹⬇Push-Up x 20
🔹⬆Goblet Squat x 10
🔹⬇Ab Rollout x 10