11/18/2025
I love it that Chuck Norris is still ~ Working out in his Basement gym! ~ Just like me and just like YOU can too! Here's 5 steps to staving Off age:
1) Hang in there by Hanging from your hands.. Even if you initially need a chair. Hold your body weight up for as long as you can for 3 sets of 10 seconds and then increase that to a Max set by your own goal setting will.
2) Get Down with your Bad self! Seriously, bend your Knees to a squat. to aid with this initially, put a book under each heel. No weights, just set your feet parallel to each other a little wider than your shoulders. Keep your shoulders above your hips and initially balanced with a chair or balance pole/stick. Bend those Knees slowly to your own personal max then slowly rise try to rise without using your hands as much as possible. This will build the muscle you need for #4. Do 3 sets of 3, then, try to go deeper after a few days and when you can go all the way to the floor without a balance aid; increase the length of your max squat and slow the motions for both up and down.
3) Get down, then get up again (never gonna get cha-down) ~ So this takes time to get really good at, but After the squat round, go down to a sitting position. Go to a Hands and knees position. Hold that position and look straight up for 3 sets of 10 seconds. Put one leg back, and hold your balance as 3 point plank (hands and one knee.) Switch legs. Eventually you will be able to go from the Hands and knee position to a Plank position. (hands and balls of feet, holding the head up for 3 sets of 10 seconds. Increase the Plank position time from 30 seconds, to 60, to 90 to 120, until you can hold plank for 3 minutes.
4)* Get up again piece. After the hands and knees ~Table or the hands and feet ~ Plank routine. Roll on to your butt. From there either with assistance of a chair or balance pole, get up. Eventually get to the point that you can either hold your body up with one arm and two feet then bring the second foot behind you to stand up in a lunge position OR
cross your feet and applying pressure to the outside of each foot, do a schissor rise. This takes quite a lot of practice. Initially use a chair or pole for balance and just make yourself rise from either a table or plank position, after 3 attempts at isometric scissor rise attempts.
5) Move your hips. Throughout the day do hip rotations. Stand in lunge and move the back leg forward, bend the knee, cross over the frontof your body and then place the foot back on the ground. Do 5-10 each side several times a day. This will eliminate the rigidity that ocurs when conecting tissues shorten and become less flexible as we age. It's not so much we are "aging" it's atrophy, because we stopped using these joints, connecting tissues and muscle.
Here’s a photo I took several months ago.
Progress isn’t measured by perfection, but by the courage to keep going. I’m still setting goals, pushing forward and choosing discipline over comfort. No matter your age, keep striving for the best version of yourself.
God Bless,
Chuck Norris
