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Exercises from Health & Fitness

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TheGoldenHammer started a pretty great pair of Health & Fitness threads in this forum , and this thread is to collate the exercises from it. I’m splitting the exercises into core, legs, arms, and full body, and there’s space for other categories if needed. Feel free to add your own exercises!

All exercises that I’m posting in the initial 10 posts are from TheGoldenHammer’s posts for now, simply because I’m not qualified to judge how good the advice anyone else has given in the thread is. If he’s happy for what anyone else has posted to be added in though, then I’m happy to edit it in.

 
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Legs:

Bulgarian Split Squat

1). Stand in front of a knee-height surface, a box, the side of your bed, etc.
2).Place the top of your left/right foot on the surface, and keep the leg that’s now holding you up straight.
3).Cross your arms across your chest, grabbing onto your shoulders.
4). Squat fairly low, preferably enough to tap your knee to the ground with the leg that’s on the surface.
5). Repeat.

Glute Holds

On the same surface, lay on the ground (I’d recommend getting a pillow, couple blankets first)

1). Place your heels on top of a knee-height surface.
2). Place your hands (palms down) against your hips, to balance yourself.
3). Squeeze your glutes, and push your hips towards the ceiling, your body should feel like a plank of wood.
4). Hold it for 15 seconds 2 times.

And the last is just body-squats. You can do them into a chair, the side of your bed, etc to comfortability. If you need anymore, let me know.

Standing front and rear Leg Lifts

1). Stand beside a wall, then turn left. And place the arm that’s closest to the wall the wall onto it.
2). With the leg that’s closest to the wall, raise it as high out in front of you as you can.
3). Return your leg to it’s original position.
4). Repeat.

Good therapeutic exercise which can help define the lower hip/upper leg regions of your legs, as well as strengthen tendons.

Frog Jumps

1). Squat down, and reach for the floor. Keep your feet shoulder-width apart
2). Swing your arms to the ceiling, and jump into the air.
3). Land bending at the knees.
4). Repeat.

Wall Sit

1).Stand with your back against a clear wall-space.
2). Place your hands down by your sides, palms facing the wall.
3). Lower yourself into a sitting position, your thighs should be even, as should your lower legs.
4). Hold for 30 seconds.

Repeat as many times as desired. These are great for shedding away thigh/leg fat, as well as developing your calf/lower thigh muscle groups. : )

Chair Squat (Bodyweight)

First off, get a chair and stand in front of it. : )

1). Place both hands behind your head. And get up against the car
2). Slowly ease yourself down into the chair, arms stay behind your head.
3). Stand back up, just as slowly.
4). Repeat 20 times.

You can also do them with your arms straight out in front of you.

Elevation Hold (Legs)

Elevation holds are great for developing strength and durable muscle fibers, as well as toning up your body! They’re fantastic for your lower abs, as well as your thighs and hip bones.

1). Lay on the floor, legs together.
2). Place your hands (palms down) on either side of your hips, on the floor.
3). Raise your feet (with straight legs) off the ground about 6-8 inches.
4). Hold for 30 seconds.
5). Repeat.

1). Elevation Hold (in case you don’t know what that is, go back a page. It’s one of the Tips)
2). Once in the Elevation Hold, hold your legs together (straight)
3). Make a circle in mid-air with your feet. (Fairly large circle)
4). After two full-circle repetitions, go the other way.

On a serious note, I’d do a lot of ankle-stretches and calf-building exercises, calf-raises, heel rolls (sit on your bottom, put one leg over the other, hold onto your ankle with your hand and write your name in the air with the tip of your big toe.)

You can also brace yourself against a wall, and put the top of your foot against it, hold it there and gradually apply more and more pressure (but not to the point of extreme uncomfortably)

^

Calf raises help strengthen – what else? – the calves. They also help to supplement tendon strength in your lower legs and ankles.

1). Stand in front of a counter (or high ledge) with your hands placed firmly on a flat surface.
2). Raise your heel until you’re on your “tippy toes”. The ball of your foot. (keep straight knees if possible)
3). Lower yourself back down slowly until your heel touches, then repeat.

 
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Core:

Wall Sit ups!

Wall sit ups are good for developing your entire abdominal-region, even your obliques. The further out away from the wall you are, the more of your abs you’ll hit!

1). Lay on the floor, feet propped (straight) up against the wall.
2). Hold both arms up out in front of you.
3). Reach up and try to touch your toes. if you can’t? Just go as far as is comfortable!
4). Repeat. If you need ot, you can do a little “swing” with your arms, but not too much, otherwise the exercise not only won’t help much, but might end up hurting your shoulders. If you’re careful though, it’s fine.

Superman Holds – Supermans are great for shedding away back fat, as well as thigh and shoulder fat. It’s also useful for toning up those muscle groups!

1). Lay on your stomach, heels together, arms up by your ears.
2). Raise your arms, chest and head up off the floor about four to six inches.
3). Now do the same thing with everything below your knee. (Including your knee)
4). Hold for 15 seconds, then repeat.

Plank Position!

A plank is most commonly done by laying on the floor and holding your body off the ground with your elbows (hands held together) and toes (like in a push up position!)

The Plank has many beneficial factors – stomach and back toning being the largest. Your abdominals are are the best friend of your spine, and vise versa.

V Hollow Hold V

^ Hollow Hold ^

Half-Hollows

1). Lay on your back (on the floor, a comfortable surface)
2). Place your hands (palms down) down beside your hips, on the floor.
3). Bring your feet and legs (which are straight) about six to eight inches off the floor.
4). Now hold it for about 15 seconds.
5). Repeat as many times as desired.

Great for developing/trimming the thighs and the lower stomach. : )

 
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Arms:

The Military/Overhead Lift

If you’re new to it, use lighter weight than you think you should.

Grab the barbell from the power rack or lift it from the floor

The bar now should rest on the tip of your breast bone with arms fully flexed ready to push the bar. The arm grip should be wider than your shoulders, as variants you can get the grip closer together and close the gap to work more triceps but as a start do it with wider-than-shoulders-grip.

Have a complete grip on the bar, your thumb should wrap around it.

Lift the bar slowly until elbows are locked overhead. Once arms are fully extended, lean forward with your head ever so slightly (this targets the shoulders a little more, as well as flexors in your neck)

Lower the bar the same way you raised it, but don’t bend the arms too much like on the starting position.

If you need, you may also do a little “push” with your legs. You can do this by bending at the knee slightly, then “exploding” into the lift with your entire body. Don’t do this too quickly, though, as it could expose you to injury.

  • means “sets of”, I.E, 6*2, six sets of two reps)

Regular Push Ups – 6*12 (do each set in between another exercise)

Wide-arm Push Ups – spread your hands about a foot (six inches on each side) past your shoulder-width, 3*8 reps
Tricep Holds – Hold yourself in the TIGHTEST push up position you can. Don’t let your back arch (you can fix that by squeezing your stomach) and don’t let your ass stick up in the air. 3*45 seconds, every five seconds, do a push up.
Inch Worm – Stand up, legs together, arms down by your side. Now reach down and put your hands on the ground (your legs do not have to be straight). Once your hands are on the ground, walk them away from your feet (one in front of the other) until you’re in a push up position. Now do a push up. Then walk your feet back up.


( )


4*12

Some dumbbell variations are

Hammer Curls – doing curls with the dumbbells held vertically.
Twisting curl – your standard curl where you “twist” your wrist slightly as you bring it up.
Lateral Raises – Raise the dumbbells out to your side until your arms are in a “T” position with your body – you can bend your elbows if necessary.
Front Dumbbell Raises – Very similar to the lateral raise. Just raise the dumbbells out in front of you – I personally recommend swinging very little, if at all, and only doing one arm at a time. You can switch back and forth if you want.

Standing Arm Circles

Hold your arms out to your side (straight) so that your body looks similar to a T.

Rotate your arms backwards in a circle for sixty seconds, start very small, but gradually make them larger. This is not only good for your chest and shoulders/arms, but great for your rotator cuff, a bone-group. Once you’ve done your sixty seconds, go forwards with the same steps.

Doorway Stretch

Stand in an open doorway, and place your arms (My advice, put your elbow shoulder-height, with your forearm going up) against the doorway and take a deep step forward, and hold it. (If it hurts to the point of uncomfortability, take a smaller step)

Lower your arms down about a foot, then take another step.

Concentration Curl

1. Take a dumbbell in one hand, and take a seat on a flat surface (chair, bedside, etc).

2. Separate your legs and feet to leave plenty of room for your arms to maneuver.

3. Lower yourself down until you can put the elbow of the dumbbell-holding arm against the inside of your thigh. (Left elbow goes to left thigh, right elbow goes to right thigh).

4. Hold your arm roughly 75% straight. If you feel pain in your elbow, hold your arm higher.

5. Curl the dumbbell up as high as you can, and as you do squeeze really tight in your bicep. Slowly lower the dumbbell back down, and repeat 15 times for 2 sets.

Lateral Raise

1. Take both of your dumbbells and stand in an open area.
2. Take a sturdy, wide stance (while keeping your back comfortably straight).
3. Keep your arms as straight as you comfortably can (if you need to, you may bend them) and raise them to a “T”.
4. Hold the top of the lift for 5 seconds, then slowly lower them back down. Repeat 7 times for 4 sets.

Tricep Kick Back

Since these are a little tricky, I’m going to post an instructional video instead of try and explain them, to prevent the confusion of us all.

http://www.youtube.com/watch?v=GOeiqKL0jS4

Seated Dumbbell External Rotation

http://www.youtube.com/watch?v=0BcSXm9Xnn4

Saves us all a bunch of confusion.

PROTIP!! Only go halfway down on these, not full-motion. At least for the first four to six months of doing the exercise.

 
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Whole body:

Burpees and it’s variations, as well as push-ups, jumping jack variations, stationary jogging, dumbbell exercise variations

Burpee Variations

As soon as you finish the push-up section of the Burpee, instead of standing up, separate your feet into a straddle position – your feet should be far apart, and your rear will be in the air.

Do burpees below a bar or surface that can be used for pull-ups, as soon as you jump up, instead of clapping your hands you can clasp onto a pull-up bar, do a pull up, then drop back down to the rest of the burpee.

Strafing burpees are simple – do a regular burpee, but the jump should take you at least two feet in one direction. You can go back and forth if you want.

6 minutes on the stationary bike at a comfortable speed is good rest in between exercises, too.

Magic Hands

Magic Hands are great for developing your triceps and pectorals, and are very easy to do! (Warning : They burn like a motherfeeler.)

1). Get into a push up position in a wide-open space.
2). Ease one arm down onto it’s elbow, then the other (bring your hands together in this position)
3). One hand at a time, get back into a strong push up position.
4). Repeat.

This is the position you should be in at number 2.

Deadlift

The deadlift is a weight training exercise where a loaded barbell is lifted off the ground from a stabilized, bent over position. It’s a great full-body workout, targeting Traps, Thighs, Lower and Upper back as well as your grip/forearms.

Tip? Squeeze your glutes/buttcheeks together at the top of the lift, as well as your stomach.

(NOTE : Warm up FIRST before you stretch, and don’t do any more than 3-5 minutes of stretching before you begin training. Stretch more heavily afterwards!)

 
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Workouts

Warm up

50 jumping jacks
2 sets of 20-25 push ups
5-7 minutes of Jump Rope workouts
Stationary Jogging Exercises
2 sets of dumbbell curls, 8 reps on each hand with 50% of one-arm one rep max with dumbbells
4 sets of 4 PERFECT (or nearly) reps @ 40% of one rep max on bench press
Get into a push up position and hold it for sixty seconds two times.

Stretch

Arm Circles – Standing position, arms stretch out, palms up towards the ceiling. Make TINY rows backward and forward, and gradually increase the circle size until you’re in full motion. NECESSARY for rotator cuff protection and lubrication and should health.

Switching Toe Touch – Standing position, feet fairly far apart, arms out to the side, then reach for your left toes with your right hand, and vise versa. Very good whole-body stretch.

Butterfly – Sit down, bottoms of your feet together. Hold the position and gradually try to lower your knees down, you may push them down if necessary. I myself have two grown men stand on them so they can touch the floor. (DON’T DO THAT, THAT’S FOR THE FUTURE)

Workout (* stands for “Sets of”, I.E, 6*2, 6 sets of 2 reps)

Bench Press – 4*4 @ 50 % One Rep Max
In between bench press sets, drop down to the floor and try to go for push ups equivalent to the amount of reps you pulled before resting.

Bulgarian split squat – 4*10 on each leg with ten pound dumbbells.

Half-squat with the Olympic Bar – 2*4 @ 60% one rep max.

Full squat – 2*2 @ 70% One Rep Max

Full Squat – 2*1 @ 85% One Rep Max (go for clean form)

Bench Press – 2*4 @ 65% One Rep Max

Incline Bench Press – 1*3 @ 50% One Rep Max

Deadlift – 4*4 @ 60% One Rep Max.

Do this list backwards every two days. if you’ll remind me every two weeks, I’ll make you a new one according to your progression and level of fitness at the time. : )

Proper form on bench is also great for shoulders and bicep-to-forearm muscle tie ins.

 
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Stretches

Morning Stretches

1). Lay on a soft surface (on your back)
2). Make a “tent” with your knees, feet about a foot and a half away from your rear.
3). While keeping your knees together, turn your hips to the left or to the right and try to touch the knee, that’s closest, to the floor.
4). Repeat 5 times each side.

This is good for strengthening the tendons around your leg and hips, as well as creating more flexibility in your quads and mid-leg region.

Next is a series of stretches that I like to call Towel Holds, and you can perform these by taking a moderately thick towel or belt and doing the following.

1). Sit up straight, legs together.
2). Take the towel or belt and wrap it around the mid-section of either foot (you choose)
3). Slowly pull the towel/ against your foot, all the meanwhile trying to keep your foot steady, and unwavering
4). Hold for 15 seconds.

This is a good exercise, because you control the amount of pressure being applied, just do what’s comfortable. Good tendon building exercises, and still hits the muscles.

If you sit up straight and think about flexing in your lower back (the muscles, not your spine) you can also even get a lower back workout out of it.

Next in the series is fairly simple, a good stretch.

1). Lay on your back, legs together.
2). Raise one leg until you can wrap the belt or towel around it, then do so.
3). Hold onto the ends of the towel/belt, and gradually pull your leg as close to you as you comfortably can while keeping it straight.
4). Once you’re in a position that’s on the brink of comfortable and uncomfortable, hold it for 10 seconds.

Next is Calf Raises, you can put the towel or belt away.

1). Stand in front of a counter-height surface, preferably half or a little above half your body height.
2). Place your hands firmly on the surface.
3). Raise yourself up to the ball of your foot, your tippy-toes basically.
4). Lower yourself back down slowly, and repeat. You should feel this in your calves, but it’s also good for your knees, ankles and quads.

Stretch out!

Straddle stretch (sit on the floor, feet comfortably far apart, reaching for one foot or the other)
Pike stretch (sit on the floor, legs together (straight) then reach for your feet with your hands, gradually)
butterfly stretch bottoms of your feet together, put your hands on your upper thighs and gradually push your legs down, but gently, and don’t over-do it.

Butterfly Stretch – sit with the bottoms of your feet together, and hold onto them with your hands. Then slowly pull yourself down, arching your back outwards just slightly. For mid to lower back pain (that’s pushing in) this helps me all the time, and I almost always get a ton of snap-crakkle-n-pops.

You can also do similar action in your computer chair.

Cross-Leg Stretch V

1). Stand upright.

2). Cross the injured leg behind the opposite leg.

3). Lean to the non injured side until a stretch is felt across the outside of your thigh region.

4). Hold for 30 seconds.

5). Repeat three times.

Pike Stretch. V

1). Sit on the floor with both legs out straight.

2). Extend your arms and reach forward, bending at the waist as far as possible while keeping your knees straight.

3). Hold this position for 7 seconds. Relax.

4). Repeat this exercise 3 more times.

Getting Jiggy with it. V

1). Bring your feet together
2). Bend at the knees, about half-way
3). Shake it all about. (you’ll be doing a full circle with your knees. Not your rump.)

^ Like this dude here.

Abdominal Stretch

Sit in a chair (computer chair’s fine) and put both hands behind your head. Once in this position, inhale deep and slowly as you lean back as far as you comfortably can, then exhale as you lean forward similarly. Repeat 5 times.

 
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Gymnastics

Rule number 1, always keep your head tucked in. Your arms are your body’s steering wheel – use them. To acquire more height, you have to reach for more height. We have a technique termed “Riding the Jump”, which is where you wait until the very top of your jump to even start the flip.

Riding the jump helps fix many problems in terms of aesthetics – it’s just generally scary when you’re first learning it.

If you’ll permit me a little bit of time (maybe a day or so – I’m grotesquely busy) I can actually give you some drills that will help develop your back tuck. I own a couple of Gymnastics and Powertumbling gyms, and was national champion in Serbia on Rings.

EDIT : And as to that tid-bit about using your arms, you want the beginning of the back tuck to be a straight jump.

The Straight Jump

Now, of course, you don’t have to do yours on a beam. But still, you get the starting concept. ;)

 
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Wow, nice work!

It’s such a shame to see TGH (Hammer) having a hiatus from kongregate and fitness thread so someone else taking temporarily taking his legacy on ones shoulders is really gracious act

TL;DR
Also, bump this threads deserves more attention

 
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Bump! This is a great thread! Thank you so much!

Originally posted by Maik50:

Wow, nice work!

It’s such a shame to see TGH (Hammer) having a hiatus from kongregate and fitness thread so someone else taking temporarily taking his legacy on ones shoulders is really gracious act

TL;DR
Also, bump this threads deserves more attention

It’s just the babies, really.

 
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You forgot to mention that the plank works on your arms as well.

 
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New exercises coming to Health & Fitness soon. :)

 
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Very awesome thread!
Especially useful to those of us without a gym membership.
I’m not going to let that stop me though, I have a pull-up bar, ankle weights, and the ability to do sit-ups and push-ups.

 
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Originally posted by VforVendetta:

Very awesome thread!
Especially useful to those of us without a gym membership.
I’m not going to let that stop me though, I have a pull-up bar, ankle weights, and the ability to do sit-ups and push-ups.

Hit it, man! Keep up the good attitude. :D

 
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Lateral Raise

1. Take both of your dumbbells and stand in an open area.
2. Take a sturdy, wide stance (while keeping your back comfortably straight).
3. Keep your arms as straight as you comfortably can (if you need to, you may bend them) and raise them to a “T”.
4. Hold the top of the lift for 5 seconds, then slowly lower them back down. Repeat 7 times for 4 sets.

 
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Concentration Curl

1. Take a dumbbell in one hand, and take a seat on a flat surface (chair, bedside, etc).

2. Separate your legs and feet to leave plenty of room for your arms to maneuver.

3. Lower yourself down until you can put the elbow of the dumbbell-holding arm against the inside of your thigh. (Left elbow goes to left thigh, right elbow goes to right thigh).

4. Hold your arm roughly 75% straight. If you feel pain in your elbow, hold your arm higher.

5. Curl the dumbbell up as high as you can, and as you do squeeze really tight in your bicep. Slowly lower the dumbbell back down, and repeat 15 times for 2 sets.

 
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Exercise of the Day!

Tricep Kick Back

Since these are a little tricky, I’m going to post an instructional video instead of try and explain them, to prevent the confusion of us all.

http://www.youtube.com/watch?v=GOeiqKL0jS4

Sorry about the triple-post, just updating!

 
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Nice to see some new exercises. I might give some of them a go.

 
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This is all about lifting, it seems. Why not cardio?

By the way, my schedule is as follows. I’ve collaborated it from years of experience with professional athletes, sports, military training, as well as personal research. Not to mention, 90% of being in healthy shape is diet. I cut and bulk regularly throughout the year.
Lifting

SUNDAY
Leg Extension: 3 Sets Of 6-8 Reps
Lying Leg Curl: 3 Sets Of 6-8 Reps
Squats: 3 Sets Of 4-6 Reps
Calf Raise: 3 Sets Of 6-8 Reps
Stiff-Legged Deadlift: 3 Sets Of 4-6 Reps
Leg Press: 3 Sets Of 4-6 Reps

MONDAY
Dumbbell Shrugs: 3 Sets Of 6-8 Reps
Decline Press: 3 Sets Of 6-8 Reps
Military Press: 3 Sets Of 6-8 Reps
Bench Press: 4 Sets Of 4-6 Reps
Dumbbell Flyes: 3 Sets Of 6-8 Reps
Lateral Raise: 3 Sets Of 6-8 Reps

TUESDAY
10 Minutes LISS
20 Minutes HIIT
10 Minutes LISS

WEDNESDAY
Skull Crushers: 3 Sets Of 6-8 Reps
Chin Ups: 3 Sets To Failure
Overhead Triceps Extensions: 3 Sets Of 4-6 Reps
Barbell Curls: 3 Sets Of 5-7 Reps
Close-Grip Bench Press: 4 Sets Of 4-6 Reps
Concentration Curls: 3 Sets Of 5-7 Reps

THURSDAY
Squats: 1 Set Of 50 Reps
Pushups: 1 Set Of 25 Reps
Mountain Climbers: 1 Set Of 25 Reps
Bicycle Crunches: 1 Set Of 50 Reps
Burpees: 1 Set Of 25 Reps
Pullups: 1 Set Of 15 Reps

Russian twists; 2 sets of 40

Scooby Rotisserie: 2 sets

FRIDAY
Lat Pulldown: 3 Sets Of 6-8 Reps
Good Mornings: 3 Sets Of 6-8 Reps
Deadlift: 3 Sets Of 4-6 Reps
Chin-Ups: 3 Sets Of 4-6 Reps

Cardio / Swimming

10×100 Meters

Stroke of choice for 25, kick back using kick drill, swim next 25 doing pull/stroke drill, swim last 25 with your stroke of choice.

Then do 25’s and see how far you can swim underwater with one breath, continue to push yourself until you can swim a 50 on one breath (which should take a month or so of strict breathing exercise along side typical swim stuff, this will help with lung capacity for running and muscle endurance activities).

 
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Originally posted by rwbstripes:

This is all about lifting, it seems. Why not cardio?

By the way, my schedule is as follows. I’ve collaborated it from years of experience with professional athletes, sports, military training, as well as personal research. Not to mention, 90% of being in healthy shape is diet. I cut and bulk regularly throughout the year.
Lifting

SUNDAY
Leg Extension: 3 Sets Of 6-8 Reps
Lying Leg Curl: 3 Sets Of 6-8 Reps
Squats: 3 Sets Of 4-6 Reps
Calf Raise: 3 Sets Of 6-8 Reps
Stiff-Legged Deadlift: 3 Sets Of 4-6 Reps
Leg Press: 3 Sets Of 4-6 Reps

MONDAY
Dumbbell Shrugs: 3 Sets Of 6-8 Reps
Decline Press: 3 Sets Of 6-8 Reps
Military Press: 3 Sets Of 6-8 Reps
Bench Press: 4 Sets Of 4-6 Reps
Dumbbell Flyes: 3 Sets Of 6-8 Reps
Lateral Raise: 3 Sets Of 6-8 Reps

TUESDAY
10 Minutes LISS
20 Minutes HIIT
10 Minutes LISS

WEDNESDAY
Skull Crushers: 3 Sets Of 6-8 Reps
Chin Ups: 3 Sets To Failure
Overhead Triceps Extensions: 3 Sets Of 4-6 Reps
Barbell Curls: 3 Sets Of 5-7 Reps
Close-Grip Bench Press: 4 Sets Of 4-6 Reps
Concentration Curls: 3 Sets Of 5-7 Reps

THURSDAY
Squats: 1 Set Of 50 Reps
Pushups: 1 Set Of 25 Reps
Mountain Climbers: 1 Set Of 25 Reps
Bicycle Crunches: 1 Set Of 50 Reps
Burpees: 1 Set Of 25 Reps
Pullups: 1 Set Of 15 Reps

Russian twists; 2 sets of 40

Scooby Rotisserie: 2 sets

FRIDAY
Lat Pulldown: 3 Sets Of 6-8 Reps
Good Mornings: 3 Sets Of 6-8 Reps
Deadlift: 3 Sets Of 4-6 Reps
Chin-Ups: 3 Sets Of 4-6 Reps

Cardio / Swimming

10×100 Meters

Stroke of choice for 25, kick back using kick drill, swim next 25 doing pull/stroke drill, swim last 25 with your stroke of choice.

Then do 25’s and see how far you can swim underwater with one breath, continue to push yourself until you can swim a 50 on one breath (which should take a month or so of strict breathing exercise along side typical swim stuff, this will help with lung capacity for running and muscle endurance activities).

Good stuff! Thanks! :)

 
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I had to discover this thread when my weight training class ended for the year…

Time to look into a gym membership.

 
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Originally posted by Zoronii:

I had to discover this thread when my weight training class ended for the year…

Time to look into a gym membership.

There’s still plenty you can do without a gym membership! I’m going to start posting a lot more on OT in the near future, and will make sure to include very many bodyweight exercises. There’s still quite a few here in this very thread!