Fresh off the Daily 10, here's the next level. 15 movements that can anchor your day and keep things in tip top shape. These are standalone but can also be the progression off the first 10.
The Daily 15
Lunge to Pushup
Hip Dip & Reach
Spinning Side Lunge
The inherent challenge in picking a group of exercises to do on a daily basis is pretty massive. When you take into account how different we all are and multiply that by how many ways that we move and function it makes it next to impossible to find a list of a few exercises that gets everything we need.
But like everyone else I love the attempt. Here's an example of a beginners version of a daily exercise stimulus. This is not an exercise program- just a sample of one set each of 10 reps that moves the body in most of the ways it needs on a daily basis to serve as a foundation or grounding that can be developed over time or simply used as is to keep full body activation a consistent part of your life.
The Daily 10
10 exercises. 1 set of 10 reps each.
Shoulder Circles (forward and backward)
Single Leg Toe Touch and Reach
Star Cross Touch
Extended Plank Side Toe Touch
If you’ve seen my American Ninja Warrior submission video and some of my recent social media posts than you probably saw this coming…
theplaygroundninja on Instagram
The Playground Ninja Facebook Page
playgroundninj on Twitter
It’s been in the works for a while but I made it official a couple weeks ago. They’ll all be pretty simple but I thought it would be a fun way to document my playground ninja activity.
Thanks for reading, have a great day!
Find a playground, any will do.
All you need is 3 little moves.
Cycle through til 300 reps and
Quite a workout you will get…
This is what I played with around today. Simple but effective. I used push-ups, step-ups and body rows with rounds of 30, 24, 20, 16 and 10 reps for a total of 300 reps (100 each move). I added 300 seconds of misc hanging at the end for a nice finishing touch. You could use any number of exercises or rep schemes but this seemed just right.
I’m still playing around with different things and workouts. Here’s the latest videos from the last month or so…
A great new concept I think I just came up with. Call it either the lasso or helicopter, using the TRX for a whip like action is a fabulous warmup and/or exercise.
One of my favorite styles of workouts. A set of jumps, a set of dips, a set of hanging. All different styles and types, over and over again until I feel done. No particular structure other than that, just go with what I feel like. Today it was at the community center and park.