Monday, June 27, 2022

Workout Circuits

First thing in the morning:
Sun Salutations
7 Minute Workout

Last Thing at Night:
Yoga For Countering Sitting/Work 


Long Walk/Hike (hike as much as possible)

Work Routine

Weight Training:

1) Lunges 10
Pushups 21
Barbell Squats 21
Standing overhead big dumbell press 2
1/4 bent dumbbell rows (Small for now: 10)

2) Single leg deadlifts  3 (once you can do ten - start using dumbbells)
Burpees 3
Side Planks 20 (supporting arm bent for better support - when you can hold perfectly for a minute consider variations)
Reverse leg extensions on back 15 (pulling toward chest)
Glute bridge 20 (laying down pelvic thrusts, on the last one hold for the seconds equal to the reps)

3) Barbell Curls 16
Standing big dumbell 18
Sitting small dumbell 11
Wrist Curl 12
Hand Grips (Times, break, then hold for seconds) 16
Exercise ball walk 12

4) Horse 26
Calf Raises 16
Deep Knee Bends 16
Small Dumbell Lunges 6
Large Dumbell walk 10


5) Tricep Presses 15
Counter Dips 5
Lat lifts 15
Shoulder Press - front 15
Shoulder Press - back 15

6) Push ups 18
Descending Push Ups 14
Elevated Push Ups 16
Four Limbed Staff Pose (Modified Plank) 30
Bear Walk 1
Core Roller

7) Sit up toe touch 18
Side sit ups 18
Side leg lifts 18
Leg Lifts 12
On back, legs toward chest 18
Farmers Carry with Large Dumbells 8


Work Routine:

Crunches 12 (method B - #11)
Curls 15
Airplane 14
Tree Pose 20
Standing Bow Pose
Tennis Ball on the wall
Back Roller
Arm Stretches, door frame, up & down
Arm stretches on door frames
Sitting, diamond leg, forward stretch 20
Sitting, one leg extended - other brought in foot against crotch, side stretch 20
Rotating shoulder shrugs (forward/backward) and neck stretches 10
Pointer stretch - ground| 20
Dead bug stretch - ground 20
Interlaced hands shoulder stretch - top of head, behind and above. Then interlaced behind lower back.
Opposite arms above and below (stretching upward downward) & gentle swing of arms/torso
(R/L)Calf/tendon and backward knee stretches
Sitting, cross leg, knee lift-stretch
Sitting, forward toward toe stretch
Bodyweight Squats - hands upraised and behind head (30)
Plank - on weight ball (60)
Backward floor bridge plank - straightlegged 16
Backward floor bridge plank - bentlegged 16
bathroom/chair dips 17
counter dips 8
Legs elevated push ups 17
Calve lifts 27
Squats: partial 17
Horse 22
Straight arm plank 100
Forearm plank 100
Side Plank - right/left 12
Push ups 22
Twist stretch in chair or standing
Yoga side warrior pose
Yoga forward warrior pose
Yoga swan stretch - both legs
Yoga baby stretch
Face up cobra stretch & Down Face Dog
Push up stance/plank - alternating knee forward/back 22
Chair pose squat 30 
Leaning Crescent Pose: 30
Standing Frog Pose 30
Wide Legged Forward Fold 30
Squat Pose: 30 
Warrior II 30
Triangle Pose 20
Tree Pose 30 (work on v to the sky)
Bridge Pose 30
Seated Forward Folds 25
Camel Pose 20
Boat Pose 20
Seated Forward Bend 20 (work on getting lower as you keep your back from bowing)

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