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Exercise

Many ways to get fit. This is mine.

At home routine

Warmup
Yuri’s Shoulder Band Warmup5-10
Squat Sky Reaches5-10
GMB Wrist Prep10
Deadbugs30s
Arch Hangs10s
Support Hold30s
Beginner Shrimp Squat10
Single Legged Deadlift10
Main ExercisesAlternate b/w two main exercises at a time
Chin ups
Squat: kb Squat		3x5-8
3x5-8		pullup
if no kb a single leg squat like pistol or shrimp
Dips - rings or bar
Hinge: kb swing		3x5-8goblet squat
Single leg deadlift if no kb
Row
Pushup		3x5-8
3x6-10		row with gymnastic rings
Turkish getup (extra)10Eric
Core triplet
Ring rollouts
Pallof press (banded or ring)
reverse hyperextension		3x8or a 30second plank

superman on floor
Antraniks video of all 3
Warm down
Foam roll
a few random yoga stretches.to be figured out…

Equipment needed:

  • Rings, height adjustable to transition for pullups, dips and rows.
  • 12 and 18kg kettlebell (any cast iron one.)

Notes:

  • 3x5 means 3 sets of 5 reps
  • use a foam roller before and after

Sources:

Gym routine

I started with starting strengths 5x5 program, but on reading more have picked up Ivysaurs program:

After this, consider:

Travel Routine

Sometimes you got no stuff. Then:

  • do the warm-up as above.
  • run!
  • a few pushups, planks, whatever.

Done.

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tagged: fitness