Many ways to get fit. This is mine.
At home routine
|Yuri's Shoulder Band Warmup||5-10|
|Squat Sky Reaches||5-10|
|GMB Wrist Prep||10|
|Beginner Shrimp Squat||10|
|Single Legged Deadlift||10|
|Main Exercises||Alternate b/w two main exercises at a time|
Squat: kb Squat
if no kb a single leg squat like pistol or shrimp
|Dips - rings or bar
Hinge: kb swing
Single leg deadlift if no kb
|row with gymnastic rings|
|Turkish getup (extra)||10||Eric|
Pallof press (banded or ring)
|3x8||or a 30second plank
superman on floor
Antraniks video of all 3
|a few random yoga stretches.||to be figured out...|
- Rings, height adjustable to transition for pullups, dips and rows.
- 12 and 18kg kettlebell (any cast iron one.)
3x5means 3 sets of 5 reps
- use a foam roller before and after
I started with starting strengths 5x5 program, but on reading more have picked up Ivysaurs program:
After this, consider:
Sometimes you got no stuff. Then:
- do the warm-up as above.
- a few pushups, planks, whatever.