Exercise
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fitness
Exercise
Many ways to get fit. This is mine.
At home routine
| Warmup | ||
|---|---|---|
| Yuri’s Shoulder Band Warmup | 5-10 | |
| Squat Sky Reaches | 5-10 | |
| GMB Wrist Prep | 10 | |
| Deadbugs | 30s | |
| Arch Hangs | 10s | |
| Support Hold | 30s | |
| Beginner Shrimp Squat | 10 | |
| Single Legged Deadlift | 10 | |
| Main Exercises | Alternate 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 | 3x5-8 | goblet squat Single leg deadlift if no kb |
| Row Pushup | 3x5-8 3x6-10 | row with gymnastic rings |
| Turkish getup (extra) | 10 | Eric |
| Core triplet | ||
| Ring rollouts Pallof press (banded or ring) reverse hyperextension | 3x8 | or 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:
3x5means 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.