Muscle mass & strength peaks between the ages of 20-30 and naturally starts declining by ~1% per year, every year. The good news? This is all preventable! (and it's never too late).
The Longevity Project is all about training for life. It doesn't matter if you're 20 years old or pushing 70... you deserve to keep doing the things you love in life for as long as possible!
Every session is written by Dr. Matt Corbin - Osteopathic Doctor, Coach & Director of Six Core Outcomes, a Melbourne-based clinic focusing on strength & rehabilitation in a gym environment.
Not only is your training personally designed & monitored by Matt, he'll be doing the workouts with you every step of the way. Each week you'll have access to 6 total workouts. Two gym-based, two bodyweight-only AND two mobility-focused sessions designed to keep your bodies moving & pain-free.
Get ready to push yourselves with safe, joint-friendly, challenging workouts that are updated weekly to provide variety to your training. This program is designed for people interested getting the most out of their bodies, for the rest of their lives.
A
Push: Horizontal
15, 12, 12, 12
B
Pull: Horizontal
15, 12, 12, 12
C
Squat: Knee Dominant
15, 12, 12, 12
D
Single Leg Bias
15, 12, 12, 12
E
Accessory: Lower
3 x 15
F
Core Strength
3 x 0:45 @ 12
Conditioning
A
Warm Up B
Complete 2-3 rounds of the following: 10x Forward / backward leg swings 10x Arm circles 10x Caterpillar walkouts 10 x Monkey squats 30s x Wall Sit
B1
6-Point Shoulders
3 x 10
B2
V-Ups (Long Lever)
3 x 20
C1
Push Ups
3 x 15
C2
Plank Pushup
3 x 10
C3
Beast Crawl
3 x 60
C4
Plank
3 x 0:45
FINISHER // 12MIN EMOM
D
Every Minute On the Minute complete the following: Minute 1: 20 Jump Squats Minute 2: 15 V-Ups (short lever) Minute 3: 20 Push-ups (modified) Minute 4: 50 Jump Rope (or small jumps in place)
A1
Seated Adductor (Wall)
3 x 45
A2
Shin Box
3 x 30
A3
Fire Hydrants
3 x 20
A4
SL Hip Thrust
3 x 20
A5
Child's Pose (Hold)
3 x 30
A6
Back Extension (Prone)
3 x 15
A
Hinge: Hip Dominant
15, 12, 12, 12
B
Single Leg Bias
15, 12, 12, 12
C
Pull: Vertical
15, 12, 12, 12
D
Push: Vertical
15, 12, 12, 12
E
Accessory: Upper
3 x 20
F
Loaded Carry
3 x 0:45
Conditioning
A
Warm Up C
Complete 2-3 rounds of the following: 10 x Forward / backward leg swings 10 x Monkey squats 10 x Cat cow 10 x Fire hydrants 10 x Plank pushups (modified)
B1
Bulgarian Lunge
3 x 12
B2
Lunges (Plyometric)
3 x 12
C1
Step Up + Knee Drive
3 x 12
C2
Jump Squat
3 x 24
C3
Box Squat (Single Leg)
3 x 12
FINISHER // ROUNDS FOR TIME
D
As fast as possible, complete 10 rounds of: 10 Push-ups 10 Air Squats 10 V-ups
A1
Wall Stretch
3 x 1:00
A2
Couch Stretch (Wall)
3 x 1:00
A3
Cat Cow
3 x 20
A4
4-Point Thoracic Rotation
3 x 10
A5
4-Point Pushup +
3 x 15
A6
Bird Dog
3 x 10
Dr Matt is the Osteopath, Coach and Founder of the Melbourne-based business Six Core Outcomes. 6CO exists to empower individuals to take ownership and control of their health by providing a hybrid, client-centered approach to healthcare. He has helped thousands of clients find sustainable ways to improve and maintain their health and well-being through the medicine of movement & nutrition.
If you've every wondered what your body is capable of, now is the time to find out.
Start My 7-Day Free TrialBusiness Owner / Council Worker
Verified Athlete"I've tried lots of different programs & apps in the past and this platform is by far the most user-friendly! I enjoyed the ability to get most of the workouts done at home with minimal equipment & I never thought I could find home workouts so challenging! Thanks Matt"
IT Guru Requiring Exercise!
Verified Athlete"I have been trying to convince myself to start exercising since covid started. I even tried going to the gym for a week or two. Matt suggested using this app and his programs 4 weeks ago & I can't be happier. Can be done in comfort of your own home, wide variety of exercises & amazing program."
Adventurous, Curious, Persistent
Verified Athlete"Matt is an excellent coach who has helped me achieve my fitness & nutrition goals over the past year. Who knew you could get such a varied, challenging & enjoyable workout at home. It was a complete revelation to me. Matt also provides feedback & answers any questions. Thoroughly recommend!"
When you join a team you’re getting more than programming, you’re joining an online community.