Exercise
Cardio
- Limit hard exercise to 30– 50 min/day.
- 15-25 km max distance
- Ideal speed is 10km/h = 6min/km
- Max 2-5 times a week
From this TED-talk
Advanced Bodyweight Workout
from: Advanced Bodyweight Workout Circuit (Full Body Routine) This is the Advanced Bodyweight Workout (Do 3 Circuits):
10 One-Legged Squats – each side 20 Bodyweight Squats 20 Walking Lunges (10 each leg) 20 Jump Step-Ups (10 each leg) 10 Pull-Ups (or inverted bodyweight rows using your kitchen table) 10 Dips – Bar Stools 10 Chin-Ups (or inverted bodyweight rows with an underhand grip) 10 Push-Ups 30 Second Plank
2019 routine
Each strength session consists of warm up, exercise and stretching.
Warm up
- 3x Back stretch
- 3x Waist circle in each direction
- 3x Shoulder stretch for each side
- 3x Waist warm up
- 3x Neck circles for each side
- 3x Shoulder circle forwards then backwards
- 3x Elbow circle
- 3x Wrist circle
- 3x Knee circle
- 3x Ankle circle
- 3x Ankle stretch
Exercise
Day 1 - Chest, Triceps
3 sets of
- 10x pushups
- 10x diamond pushups
- 10x archer pushups
- 10x wide pushups
- 10x dips with weight or some bodyweight variant
- 10x dips with weight or some bodyweight variant
Day 2 - Back, Biceps
3 sets of
- 10x backups
- 10x Y backups
- 10x W backups
- 10x T backups
- 10x pull-up backups
- 10x bicep curls with weight or some bodyweight variant
Day 3 - Legs, shoulders
3 sets of
- 10x one legged squats with weight or some bodyweight variant
- 10x T shoulder lifts with weight or some bodyweight variant
- 10x L shoulder lifts with weight or some bodyweight variant
Day 4 - Rest
No exercise, or if you want to do some cardio or abs.
- You should also do abs and cardio sometimes, this you can do on days with extra time/energy together with the sets above or after them.
- Abs you can do with the sets above.
- Cardio is best done after strength training or a day when you don’t do strength training.
Stretching
Hold each stretch for 5 breaths, repeat as you see fit
- Lifting the sky stretch upwards
- Lifting the sky stretch left
- Lifting the sky stretch right
- Lifting the sky stretch front
- Forward stretch to floor
- Forward stretch with calf grip
- Side stretch left/right
- Inner thigh stretch left/right
- Split
Cardio
I do cardio at least once a week, preferably some more.