roundballnz: (Default)

Bodyweight stuff today, no rhyme or reason just felt like it , that said no need to travel to gym either - IPromise it wasn't watching the cricket excuse!

Bodyweight circuits

Circuit #1 - Repeat 4 times
Prisoner squat - 20 reps
 pushup - 20 reps
Reverse lunge - 10 reps per side
Plank - 30 sec hold
Close-grip pushups - 20 reps 
Side plank - 20  sec hold  per side
X-Body mountain climber 10 reps per side

doesn't look much but enough for a normal off-day - starting tomorrow going to start an  daily am mobility circuit as well

Mobility circuit:
Overhead squat - 15 reps
sumo squat - 15 reps
Diagonal lunge - 12 reps per side 
Spiderman climb - 8 reps per side 
Prisoner forward lunge - 8 reps per side 
Spiderman pushup - 8 reps per side 


roundballnz: (Default)
Its still muggy - ie 94% humidity - could be the early signs of a hot/sticky summer ....... anyhow no excuse not to exercise so here it is:

Circuit x3 ( 30 sec rest between circuits)
Prisoner squats - 20 reps
Push-up - 20 reps
Reverse lunges - 20 reps ( 10 per leg)
Plank - 30 sec hold
push-up close grip - 20 reps
side plank 20 sec hold - per side
Mountain climber 20 reps ( 10 per side)

+ mobility circuit ( great if you sit at a desk all day)
Overhead squat ( holding hockey stick - there is a use in the off-season) 15 reps
Sumo squat 15 reps
Diagonal lunge 12 reps per side
Spiderman climb 8 reps per side
Prisioner forward lunge ( 2 sec stretch at bottom) 8 reps per side
Spiderman pushup 89 reps per side

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roundballnz: (Default)
roundballnz

November 2011

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