Getting Fit in Your 50s | 10 Minute workout: Front Rack Lunges and Toes to Bar with Blair (54 YO)

Getting Fit in Your 50s | 10 Minute workout: Front Rack Lunges and Toes to Bar with Blair (54 YO)


Today, at 10 Minutes To Fit we will be doing a full body 10 minute Interval workout of Front Rack Lunges and Toes to Bar. This workout will build strength and muscle, as well as increasing your cardio and burning fat.

Guest Intro: 1:02
Workout explanation and Movement Demos: 3:25
Workout: 6:11
Advice from Blair: 16:32

*If you are new to exercise, take it slow!!! Learn the movements, by filming yourself or having a friend watch you, and aim to improve your movement quality every workout.

The workout format is:
5 Times through
0:30 Front Rack Lunges
0:30 Rest
0:30 Toes to Bar
0:30 Rest

Blair is a 54 year old options trader, family man, cyclist and avid CrossFitter. After swimming competitively in his youth, Blair became interested in taking his fitness seriously when he turned 50 and his kids were grown. He found CrossFit at 52 as a tool to supplement his passion for cycling, and over the last 3 years has fallen in love with the challenge and reward of seeing what his body can do. He continues to learn new skills and surprise himself with his abilities.
After the workout, Blair shares some great advice on how to stay positive and motivated about your training.

You can easily do this 10 minute, with little or no equipment. The workout is for both men and women and for all ages and fitness levels. Prior to the workout we discuss the proper form and technique for both movements, as well as variations that you can do, based on equipment and fitness level.

The front rack lunge, and lunges in general, are almost unparalleled in their ability to build strength in the glutes and legs. Front rack lunges especially, build core (abs, obliques, low back) strength by making you work hard to resist movement in the torso. Because of their unilateral nature, they are great for working on muscle imbalances. If you notice that one side is much harder than the other, be sure to do extra reps on the harder side.

The Toe to Bar is a gymnastics movement in which you hang from a bar and bring your feet up to touch the bar (we talk about great scaling options). It builds body awareness and coordination while also improving grip, hip flexor and abdominal strength.

Both exercises are simple, scalable and can be done almost anywhere with no equipment.

Always have the goal of improving the quality of your movement with every workout. Take it seriously. Fitness is a journey, not a quick fix. Focusing on technique before intensity. Filming yourself, and watching it, is a great way to evaluate and improve your technique. Good technique is one of the best ways to mitigate the potential risks of injury in any exercise.

We suggest that you do a different workout every time, three days per week. If you have any questions, please feel free to put them in the comments section below or email us at


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