One Exercise to do Every Day

learn practice and improve text on signpost

I have one exercise you can do daily to rev up your metabolism, build muscle and strength, give you a quick cardio hit, build your balance, and rock your core. When I think of exercise, I want it to always be efficient. I want it to…

  • • Be simple
  • • Be functional – like I can use it during the day
  • • Be achievable for all fitness levels
  • • Engage my core
  • • Give me a cardio “hit”
  • • Require only my body
  • • Connect me to the ground, so I can use it as a “piece of equipment”
  • • Require little physical space
  • • Continue to build my athleticism to meet any daily challenge
  • • Build the most strength and muscles possible in the shortest period of time – even 30 minutes per day
  • • Increase my balance and mobility



While I recommend practicing it outside, on your lawn, driveway, or on the sand during your beach vacation, it is also an exercise, so simple to do inside – and with very little space.

This one exercise is something I personally practice every day.

This one exercise is a movement our Alexandria Wellness clients have mastered over the past year.

This one exercise is also a part of my new online wellness course, which I’ll be releasing this summer.


Here it is!



I credit the crawl with not only helping me increase my athleticism 10-fold in the past 10 years, practicing it has strengthened my core, my legs, my arms, and my resolve to get even better at it. Crawling improves coordination and gets both sides of the brain working together by challenging you to use your opposing limbs (arms and legs) simultaneously – something that takes practice to master! Best off, the crawl has helped hundreds of our clients prevent injury, get strong(her), and love love love to be on the floor! Whether you are a beginner and just starting your fitness journey or a top-level athlete, rest assured there is a crawl variation that will work for you.

Do not hesitate to get on my newsletter list to learn about my new online program to be released this summer at You will learn not only this version yet eight more that have helped so many women gain strength, mobility, and movement freedom!



  • The latest from Adrien
Adrien founded Fitness on the Run in 2004 out of her home after a successful career in policy and public affairs communications. After spending 15 years developing her own personal definition of wellness and watching thousands struggle with theirs, in January 2019 Adrien founded Alexandria Wellness, the home for the Concierge Wellness Program and Corporate Wellness with Adrien Cotton. Over the course of 15 years, “FOR” was home to more than 2,000 clients, 30 instructors, and hundreds of inspirational success stories. Adrien is now, more-than-ever, passionate about helping women view their fitness as a journey, not a quick fix. Adrien’s recipe for success herself has evolved from a rigid training plan of sweaty and heart pumping workouts to some days getting in her 10,000 steps, consciously breathing, her 7.5 hours of sleep, and her beloved 5-Minute Flow. Adrien believes the most important ingredient is making small changes for big results, even if it’s one new habit formed each month. Still passionate about fitness, Adrien’s clients appreciate her ability to make sessions seriously challenging without a “beat down,” a healthy mix of strength and metabolic (cardio) work and ultimately helping her clients gain real strength in mind and body. She believes we all benefit from being curious about our bodies and that change, or improvement, is within reach despite what your “inner voice” or others may tell you. Adrien is bubbling with excitement to help women learn the importance of a comprehensive approach to wellness, weight loss, and contentedness with yourself, and that every person has the right to feel good about themselves. Most days, you can find her helping clients with their wellness, listening to success stories, and bragging about her twin 13-year-old children and “fittest man in Alexandria” Bill Cotton. Adrien prides herself on her practice of mindfulness, meditation, and putting it all into perspective.

Alexandria Wellness offers achievable answers for anyone who is tired of chasing fitness and health without a clear plan, someone who has struggled and is not satisfied with their fitness and wellness or someone who is open to maximized healthful longevity and fitness along with healthful weight loss. Adrien and her team offer help with food guidance, body acceptance, sleep and stress issues, and insist you have fun along the way.

Schedule your free 30 minute consult here!

Alexandria Wellness
215 North Payne Street
Alexandria, VA 22314



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