STRENGTHEN YOUR WHOLE BODY

As promised, here is my full body workout.
About an hour before the session I eat a banana. Good and easy snack for a hard and not so easy workout.

Anywho, here it is ..

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FULL BODY:

Warmup:

Burpees – 1 minute

Legs:

Jumping squats – 20 reps
Squat pulses – 30 reps

Back:

Bodyweight row – 14 reps
High plank pushups – 20 reps

Shoulders:

Handstand pushups – 3 negative reps
Pike pushups – 10 reps

Chest:

Chest elevated pushups – 20 reps
Pushups – 20 reps

Arms:

Frog tuck – 10 sec, 10 sec, 10 sec
Tricep pushups – 20 reps
Dips on bench – 10 reps
Bicep curls w resistance band – 30 reps
Bicep curls pulses w resistance band – 30 reps

Core:

Leg raises – 20 reps
Oblique crunches left – 20 reps
Oblique crunches right – 20 reps
Bicycle crunches – 30 reps
L-sit – 30 sec, 30 sec

x3

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Also, my brother came home from America today, and he had bought me a pair of great training gloves. They will apply perfectly for what I am aiming to do in my workouts. I`m gonna head up to Tufteparken as soon as I have settled down in Oslo. This is were I can improve my street workout routines and positions, and start training on the baiscs to become a stronger perfromer.

If your interested, check out Tufteparken bellow, and find out what they are about – http://www.multidesign.org/tuftepark/

– Rest is earned

(the gloves)

HANDSTAND PUSHUP AND L-SIT

The handstand pushup is not as easy as it looks.
It doesn’t actually look easy either, I just needed a good start for my post ..

I almost made a whole negative repetition, but I’m not strong enough in my shoulders .. Yet.

My Monday program involves shoulder, back, chest and core exercises.

__________

Shoulders:

Handstand pushups, only negative reps – 5 reps
Pike pushups – 5 reps
Push back pushups – 10 reps
x3

Back:

Bodyweight row (from secure object) – 12 reps
High plank w straight hands pushups – 11 reps
x3

Chest:

Pushups – 23 reps
Pushups feet elevated – 10 reps
Pushups chest elevated – 11 reps
x3

Core/abs:

L-sit – 45 sec
Plank – 1 min
Plank raises into high plank, every other arm – 1 min
Leg raises w hip thrust – 1 min
Side sit ups, left, mid, right – 1 min
Bicycle crunches – 1 min
x2

I finished the workout by doing some rotation exercises to stabilize my shoulders.

This is me doing a level 1 l-sit.

THE CORE WORKOUT MAKES UP FOR IT

Yesterday I tried to find some of the best exercises for back and shoulders, if you, like me, don`t have access to a chinup bar. I searched the internett, I contacted people who is experienced with street workout and calisthenics. One of the exercises that came up was called L-sit. I wrote it down in my program of the day. If you feel like the routines on back and shoulders isnt tough enough (cause I wasnt satisfied), I can promise you that the core section of the program won`t disappoint.

__________

Shoulders:

Spiderman – 1 minute
Downward dog pushups – 10 reps
Wallslide – 1 minute
x3

Back:

Bodyweight row – 12 reps
High plank, arms straight pushups – 1 minute
Superman – 1 minute
x3

Abs/core:

L-sit assisted w straight feet on the ground – 1 minute
Mountain climber – 1 minute
Plank – 1 minute
Leg raises – 1 minute
Side situps, left, mid, right – 1 minute
Toe touches – 1 minute
Bicycle situps – 1 minute
x2 – 3

__________

That was my program for Thursday. I promise I will find us more bodyweight exercises for back and shoulders for next time! Though I hope it will do some wonders for you. I know the core routine will.

Hope your having a great day where ever you are! I`ll see you next week for my Monday workout, were I will be back at Barry`s. Excited!