Sounds like a very solid plan Lyn! 🧡
If You have time to incorporate a few more exercises here is what i would do:
keep your Pushups
add some type of Rowing movement
TRX / Ring Row / db Rows / bb Rows
add an Overhead press either db or bb
and a Lat pull down / pullups (assisted / bw / weighted)
keep the Squats (maybe alternate between back and front squats)
and the Deadlifts
next two are optional if You feel extra energized that day:
Kettlebell swings
db walking lunges
___
If You are short on time superset the exercises i put together 👊🏼
Do this workout 2 to 3 times a week with enough rest days in bewteen.
Do 3-4 sets of each exercise with 2 minutes rest in between sets.
Rep range depends on your goal
Do You want to get more stamina?
Do You want to build muscle?
Do You want Strength, Power, Explosivity?
Hope that helps! Feel free to try and see if You liked it. Also everyone in the comments that wants to try something new 🙌🏻💯
Hello #Nostriches and fellow #Bitcoiners Lets say You have 500 bucks and want to build a well rounded home gym or get your first training equipment;
here is what i would go for! 🎖️💯
1. TRX / Sling trainer / Olympic Rings
(about 30-80)
2. Kettlebells (3 different weights)
I would go for 16kg, 20kg and 24kg but this is dependent on your size, weight and strength
(about 300)
3. Adjustable cast iron dumbbells
Maybe something ranging from 5-15kg,
You can always add weight plates in the future!
(about 120-150)
You can do a lot with that!
Nothing more needed to train your entire body for years to come 👊🏼
Doing some #proofofwork 🧡
(Also doesnt take away lots of space!)
#strengthtraining #homegym #personaltraining #kettlebells #calisthenics #bodyweighttraining
absolute sweet soul 🙈 we saved him from the streets of greece 🙏🏼
Pretty new to the game but currently i like amethyst and primal most 🌞
Fermented Hot Sauce made of Chilis and Tomatoes from our own little garden 😍
#selfsovereign
#fermentation #gardening #PoW #foodstr #chili #hotsauce
You could look into the McGill "Big Three".
These are three exercises targeting to strengthen your core without much spinal flexion (rounding of your back).
After doing these regularly You can also get into strengthening your "Core" muscles (spinal erectors, abdominals, obliques, glutes ...) even further to take tension away from your spine.
I can always provide You with training programmes or advice, but start with the "Big Three" and my next point ->
As boring as that sounds walking in general is a great activity for healing your back!
Dont just rely on stretching. Its great to relieve pain in the short term but strengthening the musculature is key in the long run!
Now a Matcha (powdered green tea leaves)
which is very high in antioxidants to boost the immune system and reduce inflammation 💚
#matcha #greentea #healthnut #nutrition
You cant go wrong with some oatmeal and raw #honey in the morning 🧡🌞
Enjoy your day #Nostr #Bitcoiners
Definitely tastes amazing and makes the belly happy 🥰 Oh amazing i tried that as well, but currently dont have the time to brew myself.
At the moment i am only making kimchi a lot and sometimes kefir 🙈
Good Evening Nostr and #Bitcoiners
Todays Meal recommendation:
Budda Bowl with brown rice, broccoli, cucumber, avocado, tempeh and sesame oil + seeds 😍
#Kombucha on the side for the #probiotics
Todays Full Body Strength Workout:
Feel free to try it and let me know how You liked it!
1. Lat pull 4x8
2. dumbbell bench press 5x8
3. dumbbell pullover 4x8
4. GHD situps 4x12
5. dumbbell incline curls 3x12
6. ez bar skullcrusher 3x12
7. barbell Romanian deadlifts 4x8
8. dumbbell walking lunges 4x8
____
sets x reps
choose a weight that You could barley do 1-2 reps more with for a specific rep count!
2 minutes rest in between sets
Such a good chart! thanks for making the effort 👊🏼
stuck in a caveOh thanks for sharing Jor 🙏🏼
And thanks for your yt videos!
You helped me a lot 🙌🏻