I try to make workouts as aerobic as I can by moving from one body area to another without a break. I may chin and follow with hypers or gorilla followed by incline crunch . Today as follows
Gorilla chins body weight 5 sets of 5 reps
side hyperextension body weight 5 sets of 10 reps
chins ups body weight 5 sets of 7
back hyperextension body weight 5 sets of 10 reps
dips bodyweight 5 sets of 8 reps
incline crunches 5 sets of 10
I cycle a variation of this workout about every other day. In theory , body weight exercises are not supposed to pack on musccle but they will make you lean and stromg. One day I use weights with the ab work. On the lower rep days, I go very slowly which makes it very difficult. Another day I go full speed and hit much higher reps. Abs need weight just like any other muscle. I hit my abs, obliques and back every day and do one heavy day with weights per week. Lega are two to three days a week. I subscribe to the idea of working any given muscle group once a week with exceptions for legs abs, obliques and back. You use those areas every day and they can take a couple of hard days each week and a couple of light days.
The following I do every day because I'm old and I have to
2 sets of 25 each below
bent knee crunches
side planks with knee tuck
butt ups
lying side leg raises
lying side leg
push ups
lying straight leg lifts
bicycles
Gorilla chins body weight 5 sets of 5 reps
side hyperextension body weight 5 sets of 10 reps
chins ups body weight 5 sets of 7
back hyperextension body weight 5 sets of 10 reps
dips bodyweight 5 sets of 8 reps
incline crunches 5 sets of 10
I cycle a variation of this workout about every other day. In theory , body weight exercises are not supposed to pack on musccle but they will make you lean and stromg. One day I use weights with the ab work. On the lower rep days, I go very slowly which makes it very difficult. Another day I go full speed and hit much higher reps. Abs need weight just like any other muscle. I hit my abs, obliques and back every day and do one heavy day with weights per week. Lega are two to three days a week. I subscribe to the idea of working any given muscle group once a week with exceptions for legs abs, obliques and back. You use those areas every day and they can take a couple of hard days each week and a couple of light days.
The following I do every day because I'm old and I have to
2 sets of 25 each below
bent knee crunches
side planks with knee tuck
butt ups
lying side leg raises
lying side leg
push ups
lying straight leg lifts
bicycles
Comments
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I find it hard to believe that you're old when I see what you do. I hope I can do all this when I'm older.
kattyfigs
2014/05/07