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
As life carries me in many directions the Bare 5 Fitness blog has not been getting much love the last several months. My fitness hasn’t slowed down but getting content here has fallen on the priority scale quite a bit. The Playground Ninja has taken a chunk of it and I started playing baseball again so my training and workouts have shifted a bit from where they have been for a good while.
Like most jack of all trade seekers I’m still dabbling in many different things trying to keep good balance and overall proficiency.
Workouts these days are a little less ninja based and more strength and power based, with a special emphasis on legs and rotation. I haven’t played baseball in 13 years and have some catching up to do so I hope to tailor my training a bit more toward sport performance the next few months. I’ll try to share some of that as I go along.
All the while I’ve tried to keep up on getting videos of new exercises and workouts out there. The Playground Ninja Fitness Series now has 3 installments (Pull, Core, Push) with another in the works this week.
Bare 5 covered some SuperMoves…
I’ve also been using barbell and dumbbell complexes lately…
And adding some new exercises to the program…
Hope fitness is finding you all well.
I was looking through my phone’s video library yesterday and realized I had about 30 exercise videos I never published so over the course of an hour I blitzed YouTube with a couple dozen new fitness and exercise clips. There’s so many I won’t post them here but they include several ways to spice up your arm training by incorporating body work into it and quite a few ones from the archives that I had never filmed until recently.
I’ve also added a couple training montages over the last month or so…
Hope all is fit in your neck of the woods and I hope to be posting quite a bit more in 2017!
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…
The third in the K2 series of full body workouts…
K2 – 3
One Arm Hang
Swinging Scap Protraction/Retraction
3-4 Rounds of 8-10 reps:
Elevated Split Squat with Bicep Curl
One Arm Core Focused DB Press
Hamstring Drop Pushup x 6-8 reps
One Arm Body Row x 8-10 reps
One Arm DB Press x 8-10 reps
Triple Threat Leg Curl Series x 10-12 each
Ice skaters x 4-6 reps
Ball Rollouts x 10-12 reps
Crunches x 15-20 reps
Starter Jumps x 4-6 reps
Vertical Tricep Extension x 8-10 reps
Extended Elevated Side Plank x 20-30 seconds