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
After a little break from exercising and a big break from posting about it I have decided it’s time to get back into it. I’ve been playing around with a few new things lately so I thought it would be nice to share them on the site.
Most of my personal fitness has been light the last two months as made it a point to separate from working out. I took it easy for the most part with a few light things here and there and enjoyed a two week vacation with lots of golf, pool time and bike riding.
I returned to regular life with a ninja warrior competition last weekend and got back in the swing of things with a trip to a local university for some play and exercise…
Here’s a few other exercises I’ve been incorporating lately…
Glad to be back!
Mostly legs and biceps but some shoulders, core and function thrown in…
Cable Squat X Raise – 15 reps: 6.5, 7.5, 8,5, 9.5
Walking Lunge & DB Curl – 16 reps total: BW, 15, 20, 20
Step Up 17.5″ x 8, 21″ x 7, 24.5″ x 6, 28″ x 5, 38″ x 5, 41″ x 4, 44″ x 4
Dead Bug 45 sec
BB Bicep Curl
10 reps: 45, 65, 75, 75, 75
Sled Push (KB on Sandbag) 90 lb total x 100′
DB Preacher Curl 20lb x 12 reps, different curl style each set
Light workout today…
75 Body Rows
Hanging Body Rows x 7,8
Tree x 15
Tree One Arm x 3,3
Tree TRX x 10,8,8,8,8
Total reps: 78
More simplicity this week…
100 Body Rows
10 sets of 10, differing grips and platforms
Simple quick workout today…
Body Work: Upper & Core
5 Supersets of:
Body Rows 25
Deficit Crunches 20
7 Alt-Sets of:
Handstand ~20-30 sec TIA (Time In Air)
Bicep Exercise (alternating between)
DB Hammer Curl 25×12, 30×10,10,10
TRX Bicep Curl 3 sets of 10 reps