Two-time Olympia Figure Champion Erin Stern may have retired from active competition, but when it comes to training her clients and tending to longevity, the buff beauty is as active as ever. Recently, Stern took to Instagram to share the moves that keep her bouncing throughout her life, and the best part is, no free weights are required.
“Agility, mobility, buoyancy and core – these are the qualities we lose with age,” said the inspirational fitness figure. “The solution? Incorporate exercises that ensure you’ll continue to move with speed, flow, and control.”
Here’s how to put a spring in your step:
Erin Stern’s Weight-Free Longevity Workout
workout breakdown
Free weights undoubtedly have a place in longevity training, as the combination of resistance, coordination and stabilization required to manage a dumbbell or barbell will build muscle and help prevent injury, but for those who are just starting out with their longevity training, or need a break from weights, this session is an ideal full body workout to add to your mobility mix.
Using a cable station and cuffs for his legs, Stern started with high knees for “hip flexor health and strength,” explains the athlete who took the top spot at the Olympia in both 2010 and 2012. Next were the pogo jumps, and you can choose your own height here by using a box or, for lesser depths, using an aerobic stepper. “Pogo box jumps, for fast-twitch muscle/bone density,” Stern shared, “make carefully controlled jumps with a focus on both feet touching the box at the same time.”
In contrast, jumping from depth is ideal “for better reaction time/bone density,” Stern explained. In fact, understanding how to fall under pressure is a great way to prepare our mind-muscle connection to avoid falls in the future. For her next move, the Olympia icon grabbed a mat and completed T-spine rotations, “for upper back and mobility.” She got down on all fours for the Cat-Cow Stretch, a gentle yoga pose that’s a great physical therapy exercise that activates the arms and legs and releases tension to improve lower back mobility. Finally, the fit woman performed a vacuum “for core control, strength and a smaller waist.” Because who said that aging means giving up your looks?
If you’re ready to try this session and bring some bounce into your lifestyle, focus on your breathing work and take things slow. Then, as you become more confident in meeting your gym goals, add these exercises as a warmup before a free weights session.
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