Workout Compilation (Week 1)
It is day 5 into week 1 of my experiment. I want to share the workout plan I have created for myself during this 6 week period. Let me express that each individual who partakes in a competition prep MUST be cognizant of their own special needs, body type, and capability. I personally have been an athlete and cross trainer for many years, and I am strong in the field of judging my body's abilities and pushing them to their limits safely, but I still decided to take a step back and really ground myself in this program. That means that all my high intensity, crazy plyometrics, and complex balance exercises have been placed on the back burner as I explore what it means to build from my core up.
Week 1 has consisted of primarily body weight calisthenics, tension exercises with resistance bands to target my core through every movement, and a small number of barbell/jumping exercises to fill the gaps. But they are not the main event in my workouts at this point. This has actually been a very fun change of pace to get back to the basics and re-explore my strength and really slow down to solidify proper form in everything I do.
I will give you a run down of what the week has looked like so far:
Day 1: Park workout calisthenics- Chest/Core
Day 2: Park workout calisthenics- Legs/Glutes
Day 3: Gym workout- Core based with back focus and barbell complex
Day 4: Park workout calisthenics- Core/Upper body
Day 5: Boxing and full body circuit
Day 6: Legs and glutes
Day 7: Rest
For more specific reference and maybe to spark an idea for your workouts, here is a compilation of clips from workouts this week. I highly recommend grabbing a resistance band or even no equipment at all and go play at a park for your workout. There is so much to explore and have fun with when you are given nothing but your body to utilize to your best advantage. Get creative!
Week 1 has consisted of primarily body weight calisthenics, tension exercises with resistance bands to target my core through every movement, and a small number of barbell/jumping exercises to fill the gaps. But they are not the main event in my workouts at this point. This has actually been a very fun change of pace to get back to the basics and re-explore my strength and really slow down to solidify proper form in everything I do.
I will give you a run down of what the week has looked like so far:
Day 1: Park workout calisthenics- Chest/Core
Day 2: Park workout calisthenics- Legs/Glutes
Day 3: Gym workout- Core based with back focus and barbell complex
Day 4: Park workout calisthenics- Core/Upper body
Day 5: Boxing and full body circuit
Day 6: Legs and glutes
Day 7: Rest
For more specific reference and maybe to spark an idea for your workouts, here is a compilation of clips from workouts this week. I highly recommend grabbing a resistance band or even no equipment at all and go play at a park for your workout. There is so much to explore and have fun with when you are given nothing but your body to utilize to your best advantage. Get creative!
Straddle handstand with overhead resistance
Resisted hanging leg abduction
Push-up to L-sit
Push-up kick through
Overhead bulgarian split squat
1 leg glute/hamstring thrust
Warrior 3 crunch with resistance
Straddle up
Swing Rows
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