8 one arm pushups per arm 28, 18 knuckle pushups 12, 11 chinups 2:40 plank 1:00 side plank per side 200 bicycle crunches (less reps to focus on proper form) 30 ab rollouts 12 pistol squats per leg 5:00 bag work
0:20 tuck planche 0:22 l-sit 0:27 pseudo planche lean 13 pseudo planche pushups 21 pike pushups 10 freestanding handstand pushups
I think in terms of general strength & conditioning, you've pretty much got your bases covered. You have a good, solid bodyweight routine going on and some variation too, which is great. The only thing I could think of suggesting to mix up your training routine might be to throw in the occasional swim or Fartlek running session. That's without recommending buying kettlebells, joining the gym to have a go at weight lifting, buying expensive equipment, etc.
Yeah, I definitely think I should include swimming and when I finish my exames I will start my running again. As with the gym and weightlifting, the problem is the cost, that's why at the moment I'm just doing body weight exercises but I will definitely look into it in the future.
Have been feeling pretty good with my recent workouts and have decided to add a few more specific exercises to my daily routine. Specifically fingertip pushups and wrist/forearm pushups (not sure what they're called). 9 one arm pushups per arm 5 one arm 5 finger pushups per arm 29, 19 knuckle pushups 10 three finger pushups 15 incline wrist/forearm pushups 12, 11 chinups 2:45 plank 1:05 side plank per side 200 bicycle crunches 30 ab rollouts 0:30 back bridge 12 pistol squats per leg 30 normal squats 5:00 bag work 5:00 skipping
10 one arm pushups per arm 6 one arm fingertip pushups per arm 30, 20 knuckle pushups 11 three finger pushups 16 wrist/forearm pushups 13, 12 chinups 2:50 plank 1:10 side plank per side 200 bicycle crunches 30 ab rollouts 0:35 back bridge 12 pistol squats 31 squats
That's cool. Have you thought about what kind of running plan you want to try - long distance jogging, interval sprints, etc? I don't blame you, it can get pretty pricey, even setting up your own home training environment can get crazy pretty quickly.
I've kind of got a running routine, 6km run Monday 30min walk Tuesday 5x400m sprints and 5x100m sprints Wednesday 30min walk Thursday 4km fast run Friday 10km run Saturday 30min walk Sunday I am also thinking I will wear a bag with weight in it on my walks
10 one arm pushups per arm 31, 21 Knuckle pushups 12 three finger pushups 10 slow incline wrist pushups 2x 6 slow dead hang chinups 3:00 plank 1:00 side plank per side 200 bicycle crunches 30 ab rollout 0:40 back bridge 14 pistol squats 32 squats
hope this helps... I would suggest explosive jumping exercises. Look up "ballet saute" (these can be done in all 5 positions) and ballet technique generally on youtube for some good ideas. It can all be simplified from the classical form into fitness routines and is really effective. (ballet is the most bodyweight intensive style there is AFAIK, and learning some technique will make you much stronger)
Thanks! I definitely check it out, always looking to improve my routine. I will be adding a lot to my routine after my final exam next week as well including some of shaolin's 72 arts. Today's routine: I've been a bit lazy recently because of all the sitting down studying and doing exams and so my exercises haven't all been progressing properly but I will continue to push myself through the laziness. 11 one arm pushups per arm 31 knuckle pushups 14 three finger pushups 15 slow incline wrist pushups 2x 6 chinups full ROM and deadhang 2:00 plank (one of the particular exercises that has been hard to do fully and so I have cut it back to 2:00 do to the side planks and all the pushups tiring my shoulders. My core is fine, just my shoulders get sore) 1:30 side plank per side 100 bicycle crunches slow and perfect form 5 ab rollout with 11.8kg of added weight 15 pistol squats per leg 33 squats
y/w, bro. A solid hour of ballet kicks my **** more than 1 of karate and one of sword back to back. :O
So...lazy, huh? I think you might be under selling yourself a touch! Also, those weighted ab wheel reps...nice :happy:.
Yeah, the weighted ab rollouts are awesome! I guess sitting around for 4-6 hours a day studying or doing exams just makes me feel lazy, but I have a lot more I will be doing after my exams so in comparison this doesn't seem like much. I'm just doing strength work now because it doesn't take too long and is not as tiring as running for example.
12 one arm pushups per arm 36 knuckle pushups 14 three finger pushups 15 slow incline wrist pushups 0:10 11.8kg pinch grip hold (basically its just holding a bag with 11.8kg in it by its strap with just three fingers) 2x7 chinups full ROM deadhang (focusing on maintaining form by reducing reps) 2:00 plank 1:30 side plank per side 100 bicycle crunches 6 ab rollouts with 11.8kg added weight 15 pistol squats per leg 3 pistol squat jump 180's per leg (for leg power) 34 squats
12 one arm pushups per arm 37 knuckle pushups 14 three finger pushups 0:11 11.8kg pinch grip hold per hand 2x7 chinups full ROM deadhang (focusing on maintaining form by reducing reps) 2:00 plank 1:30 side plank per side 100 bicycle crunches 6 ab rollouts with 11.8kg added weight 10 advanced shrimp squats 3 pistol squat jump 180's per leg (for leg power) 35 squats
13 one arm pushups per arm 40 full pushups 14 three finger pushups 0:11 11.8kg pinch grip per hand 2x8 chinups 2:00 plank 1:30 side plank per side 100 bicycle crunches 7 weighted ab rollout 11.8kg 11 advanced shrimp squats per leg 3 180 jump pistol squats 36 squats
14 one arm pushups each arm 41 pushups 8 two finger pushups 0:20 11.8kg pinch grip hold 2x8 chinups 2:00 plank 1:30 side plank per side 100 bicycle crunches 6 full ab rollout 12 advanced shrimp squats per leg 3 pistol 180 jump squats 37 squats
Shaking it up a little today. Diamond pushups to failure Normal pushups to failure Wide pushups to failure no rest in between Diamond and normal and wide then 2 min rest and repeat 3x wide grip chinups to failure close grip chinups to failure again, no rest between the wide and close grip then 2 min rest and repeat 2x then 12kg bicep curl until failure x2 then hanging leg raises until failure
