New Yorkers tackle an obstacle course every single day: dodging distracted tourists, sprinting for a train.
Navigating the city demands plenty of strength, stamina, balance and quick reflexes — many of the same skills showcased on “American Gladiators.” So who better to coach New Yorkers through the city’s daily physical challenges than one of its own real-life Gladiators?
Lu Faustin — known as Empire on Amazon Prime’s reboot of the iconic competition series — told The Post surviving New York is basically “an unofficial sport.”
A Brooklyn native, professional bodybuilder and certified personal trainer, Faustin is one of 16 Gladiators, including professional wrestlers, bodybuilders, CrossFit athletes and former D1 athletes, who battle everyday contestants for a chance at a $100,000 prize.
On the show, competitors race through physically demanding events that test both fitness and problem-solving while the Gladiators do everything they can to stop them. That obstacle-dodging mentality translates surprisingly well to city life.
“You gotta have strength,” she said about everyday New Yorkers. “You gotta be quick and hang tough. You gotta be able to take some hits and dodge some hits.”
Here are some of the most common everyday obstacles we face — and how to conquer them like a pro.
1. Master the luggage stair climb
If you’ve ever schlepped a suitcase through Broadway Junction, you know the struggle.
The sprawling Brooklyn subway station is notorious for its steep, three-level climb, featuring about five flights of stairs nicknamed “Stairway to Heaven” (or Hell, depending on the direction) and no public elevators.
It’s an especially grueling trek for travelers heading to JFK, but Faustin might inspire naysayers to reconsider.
“It’s expensive living here, rent is high,” she said. “So take advantage of every obstacle that presents itself to you when you are outside. That’s your gym.”
Instead of dreading the climb, think of it as a free StairMaster workout.
Like squats, lunges and step ups, safely carrying luggage up and down stairs starts with a solid foundation. Keep your heels and toes planted firmly, maintain a neutral spine and drive through your heels as you climb.
“Focus more so on engaging your glutes,” she said. “Everything should move smoothly.”
Another option? If your back feels strong and you’re carrying the weight evenly, either hold the suitcase to your center or pick it up and power your way up or down the stairs.
“It really just makes you feel better,” she said. “Maybe not in the moment, but who doesn’t like a nice sculpted butt?”
2. Balance like a subway pro
Standing on a moving subway without grabbing a pole is one of New York’s sneakiest fitness tests.
“You really don’t know when the conductor is going to slam on the brakes,” she said. “You’re going to go flying and you don’t want that.”
If you’re standing hands-free — whether to avoid touching the poles or because every seat is taken — core strength becomes your best friend.
“You should really be focusing on keeping everything firm, compact and stacked — your ribs, your abs, your waist,” explained Faustin. “You should be hunkered down like someone is going to punch you, or like you’re doing a standing crunch.”
Crunches and sit-ups aren’t the only way to build a stronger core. Plenty of strength exercises, including bicep curls, tricep extensions, shoulder press and leg press, require the same bracing technique.
Breathing correctly is just as important.
Faustin recommends learning proper diaphragmatic breathing from a qualified breathwork instructor, but beginners can practice by lying down, placing a hand over their belly and taking deep breaths so the stomach rises — before exhaling until the belly button draws toward the spine.
“Breathwork is something that more people should take advantage of because it truly does make a difference in how you brace and engage your core,” she said.
3. Carrying groceries without wearing yourself out
Like plenty of lifelong New Yorkers, Faustin never learned to rely on a car. Hauling groceries home on public transit was simply part of life.
“I personally refuse to make two trips to and from the grocery store,” she said. “So you have to be able to find that strength to do one trip, no excuses.”
The movement closely resembles that of pull-ups, dead hangs and farmer carries, exercises that challenge grip strength by forcing your forearms to work overtime while holding heavy loads.
And as challenging as the city can be, it can also assist you in taking on these tasks.
“If you don’t have access to a gym, go outside to your local scaffolding and get some pull-ups in,” she said.
4. Turn your walks into cardio workouts
Faustin logs roughly eight to 10 miles a day — something she says many New Yorkers don’t even realize they’re doing until they leave the city.
“Walking around the city alone will absolutely build your endurance,” she said.
Want to make your commute feel more like a training? Then turn it into a game, recommends Faustin: Spot someone walking ahead and challenge yourself to catch up.
“You pass them, you pass the next one and you do it over and over again,” she said. “They don’t need to know that they are in a competition with you. Treat it like a secret little game.”
She also advises investing in supportive walking shoes with good arch support and ankle stability, strengthening the ankles strong and showing your feet some love afterward with a foam roller, firm ball or a relaxing soak.
