Exercise and fitness have always been of importance to me. I credit this to the fact that both my mom and dad have always led an active lifestyle; my mom is in her 60s and exercises three to four times a week, and while my dad might not be as active as he once was, he still gets around, and farming is physical in itself. He did play varsity football for The University of Guelph back in his prime, and he dabbled in lacrosse, too.
I was involved in gymnastics when I was a kid, followed by horseback riding, which my sister and I did together, although she did for longer and she was certainly better than me, and then volleyball, track and field and rugby. I used to run as well, but I’ve cut that out of my routine because I had an unhealthy habit forming the last time I was running avidly.
Currently, I’m playing rugby a few days a week, but I also have a self-made workout routine I like to do daily. It doesn’t require any weights, but feel free to add them if you wish, and I thought I would share it with all of you.
Legs:
- 30 squats, followed by 30 abdominal dips, standing
- 30 squats, followed by 30 toe-touches, standing
- 30 squats, followed by another 30 toe-touches, standing
- 30 squats, followed by 30 wall pushups and 30 calf raises
- 30 squats, followed by another 30 wall pushups and 30 calf raises
- 30 squats, followed by 30 kick-backs, standing
- 30 squats, followed by another 30 kick-backs, standing
- 60 lunges
Abs:
- 60 second plank
- 60 ab twists (balance on butt and twist abs and arms wide to side)
- 60 in-and-outs (balance on butt and bend knees up towards chest then straighten out)
- 60 back crawlers (lie on back and bring your elbow to your opposite knee)
- 60 crunches
- 40 pelvic thrusts (lie on back and raise hips up towards ceiling then back down to floor)
- 60 crunches
- 40 pelvic thrusts (lie on back and raise hips up towards ceiling then back down to floor)
- 60 crunches
- 40 pelvic thrusts (lie on back and raise hips up towards ceiling then back down to floor)
- 60 crunches
- 60 crunches
Arms:
- 60 boxer jabs, crossways, each arm
- 60 boxer jabs, in front of you, each arm
- 60 wall push-ups
- 60 rolling pins (roll forearms out in front of you like a pinwheel), 30 seconds each direction
- 60 uppercuts, each arm
- 60 free weight bicep girls
- 60 free weight tricep curls
- 60 free weight chest press, standing
- 60 free weight and small arm circles, arms held horizontal, 30 seconds each direction, standing
- 60 free weight back squeezes (hold arms above head forming a triangle and pull each arm down and inward towards shoulder blades
Feel free to modify this as needed, and do what you can.
Photo by Jonathan Borba on Unsplash
ontheedgeofeverything 