Warning: long post. Here’s a little peek at my workouts here in Tanzania:
1. I always start with point release (traps and upper back, lower back, glutes) using a lacrosse ball and then a general dynamic-ish warmup. (Not pictured.)
2. THEN 3 rounds:
Cobra- 10 reps
Side plank- 30s-1:00/side
Glute bridge- 10reps w/band (or 45s-1:30)
Pushups- amrap with good form (7 today)
Pallof progression- 10 reps
Face pulls- 10 reps
Squats- guided down, drive up
3. “Bar work” with a broom some days
4. STRETCH. My favs: pigeon, couch stretch, single leg forward fold, spider (lizard? perfect stretch?), and any way I can stretch my QL/low back.
Almost all of these movement are part of a progression, hence the range of times. Today I did the shorter times but by the time I leave I’ll progress to the longer times/harder versions of the movements. #bodyadapts #increaseintensity #itsacycle
Where’s the cardio?!! Uhhh walking 10,000+ steps a day is my cardio. 😂 I live in one town and work in another and several days a week I travel there and it takes about 3 hours round trip: walk + bus + walk.
Y’all I HAVE to do this stuff every day. At the very absolute least, the dynamic warm up. My work is just sitting doing interviews so my muscles get tight REALLY easily.
My back and right knee have been really bugging me this trip so some of these movements have been altered and other taken out completely. 😔 But hey I’m just trying to make the most with what I have.
Stick around for more posts today because it’s SIKU KUU! (Eid El Fitr) 🎉🎉🎉🎉
@bgbarbellclub #bgbarbellclub #unitedlifters #fnxfit #fnxambassador #weightlifting #usaw #pwaweightlifting #bgbc #bulgarianbarbellclub #bgbcmethod #fitness #olympicweightlifting
#headspace #Tanzania #daressalaam #eidelfitr #sikukuu #planks #squats #GAINZ
Dudes. I am SO sore!!! It's so crazy to me how even when you're working out regularly and are "in shape," the second you change it up, you realize quickly that you aren't as strong as you thought!!! 🙄😂. But really. The body's ability to adapt is ASTOUNDING. But it's also what makes continual progression hard. You have to stay on your toes, always be mixing it up, or you'll find yourself only maintaining!! Progress is happiness!!! So you've got to keep pushing!!! Want to train with me?! DM me!!