32 Days Til 40: Light Legs and Core

32 Days Out: Light Legs and Core

Since my legs were still a bit tired from the weekend I took it a bit easy on them, sticking with some simple bodyweight exercises…

4 rounds:

Jump rope x 40 sec

Lunge to instep x 10

Bridge x 10

2 rounds:

Crunch x 20

Birddog x 20

Side Plank x 20

2 rounds:

Alternating Donkey Kickbacks x 20

Hanging Crunch x 20

Alternating Back Lunge x 20 each

Rope Chop x 20

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

33 Days Out: Playground

34 Days Out: Baseball
35 Days Out: Rest
36 Days Out: +40 lbs
37 Days Out: Running and Core
38 Days Out: Yoga
39 Days Out: Bodyweight and Bodyweight Based Weight
40 Days Out: Bodyweight and Bodyweight Based Weight

Advertisements

33 Days Til 40: Playground

33 Days Out: Playground

Well the body was a little tired today, particularly my legs from all the baseball yesterday so I kept it simple and headed to the playground for some easy upper body work…

Hiked up a hill for some down the stairs body prop sets, which were actually almost 40 feet long…

Followed it up with 40 reps of some mostly upper body exercise…

Body Row x 40
Squat x 40
Pushup x 40

20 baseball bat swings

Swing Row x 23,17
Swing Pushup x 23,17

20 baseball bat swings

Dips 10,9,8,7,6
Pullups 10,9,8,7,6

Body Prop for ~40 feet

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

34 Days Out: Baseball
35 Days Out: Rest
36 Days Out: +40 lbs
37 Days Out: Running and Core
38 Days Out: Yoga
39 Days Out: Bodyweight and Bodyweight Based Weight
40 Days Out: Bodyweight and Bodyweight Based Weight

37 Days Til 40: Run and Core

37 Days Out: Run and Core

Today was an impromptu trip to the park due to my residual soreness from Mon and Tues, resulting in a simple running and core workout.

For 40 minutes I alternated between running about 40 yards a few times and some 40 repetition core exercises.

Nothing structured other than the approximate 40 nature of things. I included bird dogs, bridges, planking, as well as some crunches and some other simple work between the bouts of running. More than anything it was just a great day to be outside moving around.

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

38 Days Out: Yoga

39 Days Out: Bodyweight and Bodyweight Based Weight

40 Days Out: Bodyweight and Bodyweight Based Weight

38 Days Til 40: Yoga

38 Days Out: Yoga

Today I used the iPhone Yoga App "Down Dog" to do an restorative yoga session for 40 minutes. A perfect interlude between the last two workouts and what I have planned for the next few days.

(Here's the iTunes app… Down Dog)

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

39 Days Out: Bodyweight and Bodyweight Based Weight

40 Days Out: Bodyweight and Bodyweight Based Weight

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

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… 😄