Wednesday, September 12, 2012

Resuming After Back Pain


After a ten day layoff caused by me being too vociferous with my first sprinting and kettlebell workout of my renewed commitment to exercise, today's workout began with an eight and a half minute Intu-Flow warmup routine from The Bodyweight Blueprint for Fat Loss. I followed that with the following giant set warm up as I need to be particularly careful to get fully warmed up and loosened up before tackling any real work. I did two sets of five reps each. The brief warm up giant set came from Turbulence Training.


  1. Lying Hip Extensions
  2. Knee Push Ups
  3. Stability Ball Leg Curls
I then did two circuits of the following exercise which are from the Primal Blueprint Fitness Lift Heavy Things program. I rested for thirty to sixty seconds between exercises.

  1. Knee Push Ups 20, 15
  2. 2 Leg Assisted Pull Ups 15, 15
  3. Assisted Squats 25, 25
  4. Elevated Jack Knife 15, 15
  5. Knee-Hand Plank & Side Planks 50-30L-30R, 50-30R-30L

Total calisthenics workout time including the warm up was twenty-nine and a half minutes. As usual I finished with a thirteen minute ( Noom workout tracker rounded 12'58" down to 12 minutes!)  Prasara Yoga cool down routine.

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I didn't do anything toward my website building goal yesterday, Friday 04 March 2022. I'll pick it up again today.