39 Days Til 40: Bodyweight & Bodyweight Based Weight

39 Days Out: Bodyweight and Bodyweight Based Weight

Today was the similar concept as yesterday. Using both just my bodyweight and the weight equivalent of bodyweight (170 lbs) or half bodyweight (85lbs) for my workout.

40 reps:
TRX Squat and Row
TRX Lunge and Fly

40 reps:
Pull-ups x 10,9,8,7,6
Squat 170lbs x 10,10,10,10

40 reps:
BB Bicep Curl (1/2 BW = 85lb) x 10,9,8,7,6
BB Skullcrusher (85lb) x 10,9,8,7,6
Physioball Hyper x 15,15,10
Physioball Crunch x 15,15,10
Physioball Bridge x 15,15,10

40 reps:
Ab Wheel Rollout x 10,10,10,10
TRX “Y” x 10,10,10,10
Hanging Shrugs x 10,10,10,10

40 second Hang

The previous workouts in 40 Days Till 40: 40 Days of Fitness

40 Days Out: Bodyweight and Bodyweight Based Weight

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40 Days Til 40: Bodyweight & Bodyweight Based Weight

40 Days Out: Bodyweight and Bodyweight Based Weight

I currently weigh about 170 pounds so I used that number for my bodyweight and bodyweight based weight training workout…

Bodyweight Only x 40 reps:

Body Row
Squat
Pushup
Alternating Lunge

Bodyweight Added (170lbs) for 40 reps:

Combo 1:
Bench Press – 10,9,8,7,6 reps
Deadlift – 10,10,10,10 reps

Combo 2:
BB Shrugs – 15,15,10 reps
Lying Ball Leg Curl to Bridge – 15,15,10 reps
Overhead Press (1/2 bodyweight) – 9,9,9,7,6 reps

Body Row Iso Hold x 40 seconds

40 Days Til 40: 40 Days of Fitness

In honor of turning 40 this year I decided to something symbolic. So I'm dedicating the 40 days leading up to my birthday to doing 40 related fitness.

Workout, Walk or Stretch 40 minutes a day.

Work with either 40lb resistance, 40 reps and/or some version of 40 something. All leading up to the ultimate goal of a 40th birthday workout of something like 40 one arm Push-ups, 40 one arm Pull-ups and 40 one leg squats. Not totally sure on that but I got 40 days to figure it out. 💪🏻

I'll try to post everything I get up to this last 6 six weeks of being a 30 something… 😄

The Daily 15

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
Flying Stork
Bear Walk
Monkey
Frog
Tumbleweed Pushup
Candlesticks
Bridge Press
Hip Dip & Reach
Pistol Squat
Divebomber
Spinning Side Lunge
Windmill
Swivel Plank
Split Jacks

The Daily 10

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)
Y Squat
Push-ups
Single Leg Toe Touch and Reach
Arch
Mountain Climbers
Cossack Squat
Star Cross Touch
Extended Plank Side Toe Touch
Jumping Jacks

May 2017- The Latest

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. 

The Playground Ninja

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.com

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!