John B. Sinclair

Nov 14, 2023 | 24hourfitness.com | John B. Sinclair |Sarah Casey

Want powerful hips? Rock-solid abs? A strong back? Who doesn’t?! This classic movement isn’t just for farmhands and lumberjacks—it’s for anyone who wants to build a powerful movement foundation. The wood chop is also a great functional exercise because it takes the body through movement in the transverse plane by rotating through the trunk, mimicking many of the movements we do daily (putting on a seat belt, putting a box on a high shelf).

Nov 14, 2023 | 24hourfitness.com | John B. Sinclair

This workout couples strength-building movement and yoga poses, for days when you want a change from weights and pounding cardio workouts. Full-Body Get-Ups Start facedown in a prone position on your stomach with your hands under your shoulders. Your feet should be hip-width apart. Push yourself off the floor, and at the same time, bring your left foot toward the outside of your shoulder. Use your legs to push the ground away and stand up.

Nov 14, 2023 | 24hourfitness.com | John B. Sinclair

The right combination of moves can strengthen not only your body, but also your brain. The key is to mix moves that use weight (loaded) and ones that don’t (unloaded), and moves that are linear (think squats) and non-linear or multi-planar (think wood chops). Here’s a neuromechanical workout—one that combines these elements to build strength and neural pathways for greater resiliency.

Nov 14, 2023 | 24hourfitness.com | John B. Sinclair

This is a mobility “work in.” When you have a tough day (mentally, physically or both), it may be best to “work in” instead of working out. The first drill is designed to lower your sympathetic (fight or flight) nervous system. There’s no need for a warm-up, as each exercise is designed to slowly improve space in your joints. Perform each movement for three rounds of 60 seconds. For bilateral movements, you’ll simply pause after each round before performing the next.

Nov 14, 2023 | 24hourfitness.com | John B. Sinclair

This program is centered around the exciting forms of combat exercise. Kick boxing, boxing, Jiu Jitsu, Tae Kwondo and Karate are some of the fastest growing sports in the country. The opportunity to take a self-defense class and workout while learning important motor skills is not only great for your physical health but also for your cognitive (brain) health. Here are some movements that pull from all of the above disciplines in martial arts.