Fitness Training for Longevity

Jumpstart Your New Year Fitness Goals with These Three Exercises

Article by Erica Hernandez

Photography by Martin Martinez

Originally published in Cypress Lifestyle

Forget the hours-long gym sessions that leave you sweat-drenched and defeated. Fitness over the age of forty is all about training for longevity and sustainability. It’s about working out to look trim, feel great and outrun your kids or grandkids. So says PJ Martinez, a fitness influencer and co-owner of BridgeLakes CrossFit. The 42-year-old mom of two runs the workout community Fierce 40 Fitness, where she uses a mix of weightlifting and cardio workouts to train folks over forty. This month, she encourages everyone to stop waiting until Monday to start exercising. It’s time to get moving, and she offers this simple workout routine to kickstart your year. 

“Change won’t happen just because the dates on the calendar change,” she says. “You have to be ready to put in the work.” 

With just three simple steps you can build muscle and burn off those holiday calories without setting foot in a gym. For an added challenge, begin or end your workout with a half-mile run. Either way, it’s sure to get your 2021 fitness journey moving.  

Follow PJ on Instagram @fierce40fit

“Change won’t happen just because the dates on the calendar change. You have to be ready to put in the work.”  


Complete 10 rounds for time

5 Burpees

10 Hollow Rocks

15 Air Squats


Drop your body into a push-up position. Lower chest and thighs to the ground. Do a push-up. Move both feet up toward your palms at the same time. Move just one foot at a time if needed. Jump your body back up into a standing position while extending your arms overhead. Lower your arms and repeat.  


Start laying on the floor with your face and torso facing up. Extended your arms overhead while extending and pressing your legs together. Contract the abdominals, elevating the legs and arms from the ground. Rock in this position, minimizing movement in the hips and shoulders. Keep your back pressed against the ground. Do not rock too far, as you don’t want your heels or hands to touch the ground.


Stand with your heels hip-width apart and point your toes out slightly. Lower the hips back and down as if you’re sitting in a chair until the crease of your hip is below your knees. Keep your knees out over your toes. Balance your weight on your heels then drive through your heels to ascend back into a standing position. Squats promote the building of muscle mass, create a calorie burn, help prevent injury and improve balance and posture.

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