Im going back to basics for 30 days
My simple 30 day training plan that you can follow at home.
I was in the gym the other week and I was desperate to squat as it had been a while. After a couple of warm up sets, I increased the weight and “BOOM” my back didn’t like it. As much as I was really frustrated and wanted to continue I couldn't. I was so close to squatting double my body weight about 18 months ago and now I could barley squat 1 x my body weight. Grrrr.
It got me thinking though. What’s really important to me now that I’m in my 50’s?
It made me realise that I can’t do some of things I used to, but being functional, mobile and healthy is far more important than heavy squatting and bench pressing to me now.
I still want to be able to ski, ride my bike and hike and stay mobile and healthy for as long as I can. I had to put my ego aside and check myself. It got me thinking about a lot of things. But most importantly about my health and ability to move freely. I still love a challenge but I figured this doesn’t have to be lifting some crazy weight off the ground.
So for the next 30 days I’m going back to basics. For 3 days per week I will complete the following workout as supersets. (Supersets are 2 exercises combined with no rest. You rest after the two exercises are completed).
I will complete the following workout on Monday, Wed and Friday or Saturday and on the days in between I will either ride, run or hike.
If you choose to do this for 30 days (or longer, as I suspect I will) you can choose any 3 days of the week that work for you. I would encourage you to do some form of cardio on at least 2 of the other days. This could be walking, running, riding, skipping, stairs etc.
It’s wont be easy if you are putting in the work as you legs will be tired from the workouts as I found out the other day when I tried to ride a steep hill. I’ve been testing this workout and when I added weight to the Bulgarian split squats, (30-40lb total) I had trouble walking for 2 days. :) Start with no weight or very light weight so you can complete the session then progressively add weight each session or each week. If you haven’t done Bulgarian Spilt Squats before I would recommend reverse lunges for at least 2 weeks. I will be alternating each workout with Pull Ups and Reverse Pull Ups and Reverse Lunges and Bulgarian Split Squats. Personally, I cant do 3 days per week of pull ups as my forearms blow out. I also do my reverse pull ups using TRX handles.
If you cant do a pull up just stick to reverse pull-ups.
Super simple workout with minimum equipment required.
Reverse Pull Ups or Pull Ups 3-4 x AMRAP (as many reps as possible)
Reverse Lunges 4 x 10 (40lb) or Bulgarian Split Squat 4 x 10
Deadlifts with bands 4 x 10
Push Ups 4 x 15-20
Thrusters 4 x 10-15
Dips 4 x AMRAP (as many reps as possible)
Pike Push Up 3 x 10 with 10 sec hold at the end of each 10 reps
Hanging Abs 4-5 x 15-20 or Ab Slides. (you can do this with socks on a hard surface
If you have any questions just respond reply to this email and I’ll get back to you.
Have FUN
Bulgarian Split Squat
Reverse Pull Ups - To make this exercise harder move your feet further forward so you body is closer to the floor.
Thrusters - You can do this exercise with a weighted backpack or any other hand weights
Pike Push Ups - This one is challenging. Move you feet further back to make it easier.
Hanging Knee Lift
Ab Slides. Socks on a hard surface work as well.
Stay healthy.
Rod