Exercise

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.

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• 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. I stick to these rules usually:

• 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