I want to build a routine from Monday to Saturday where I train my body for an "athletic" physique. More specifically, my goal is mainly health and energy. My interest right now is not building a lot of muscle, but having a workout that gives me a lot of power and resistance on a daily basis. The problem is that when I search this stuff on YouTube or other sites mostly find base workouts for abs, legs, etc. What I am seeking is a body that is healthy as a whole and very energetic. If you have the time to, I also want to start practicing a martial art at home and eating well.
>>1559850>What I am seekingOne word Cardio
>>1559856don't listen to this retard do pull-ups and push-ups and that'll be more than enough diet is more important low carb high fat that's it
I'm just going to post the basic structure of my personal routine. I've removed the specific rehab stuff I do, but what's left builds a solid core, functional strength, and high working capacity, all at minimal risk of injury. You'll need gym access for most of this however, or maybe even your own backyard/an empty field for the sandbags. I also recommend a few sessions with a personal trainer to identify your weaknesses, then add in the appropriate rehabilitative movements throughout.Cardio A: Rock climbing (60-90 minutes)Cardio B: Rucking (60-90 minutes)Cardio C: HIIT (30/30 for 20 minutes, plus 5 minutes warmup/cooldown)Strength A:Kettlebell swings - 3 x 10-15Trap bar deadlift - 3 x 5-10Farmer carry - 3 carries x 30-90 secondsSuitcase carry - 3 carries x 30-90 secondsPallof press - 3 x 10-15Sled work - push one way, pull the other x 5-> For the pull, grab the rope with your hands and walk backwardsStrength B:Half-kneeling landmine press - 5 x 5-10Half-kneeling db ohp - 3 x 5-10Pull up - 3 x 5-10Chin up - 3 x 5-10Cable/supported rows - 5 x 5-10Sled work - push one way, pull the other x 5-> For the pull, grab the rope with your hands and walk backwardsStrength C (Sandbags and bodyweight):Bearhug carry -> 5 bearhug squats -> 5 bearhug rotations -> shoulder carry -> 5 shoulder squats -> 5 shoulder rotations -> do carry/squat/rotate circuit on other shoulder -> back to startRepeat the above circuit 4 times. Shoulder sandbag should be half the weight of bearhug sandbag. Then:Glute thrust - 3 x 5-10Pushup+ - 3 x 5-10-> Advanced variations: archer, uneven, weighted, one-armSo daily schedule is Cardio A -> Strength A -> Cardio B -> Strength B -> Cardio C -> Strength C -> RestPallof and kneeling db ohp will be baby weights. That's normal. Do 'em anyways.Protein is main macro, then fats and carbs for health and fuel. Eat clean, stay hydrated, and sleep well.wagmi
>>1559969These sound interesting. I usually do exercise at home or outside ones like running. I am still deciding if I want a gym.
>>1559850door frame pullup bar, do chinups>these gave me the best ive found so far:medicine/slam ball slam, especially heavier 35kgone handed kettlebell swings on the sideskipping>running and jogging>try doing bodyweight squats on the front of the foot that target the leg instead of growing the booty which is not what we want so much>'jail' workout:pushup a setlegjogging on the spot repeat however many times you can add shoulder taps knees any thing>both high intensity with high carb (Mentzer) and high fat high Volume (Arnold) has produced world champions>>1559996its good to figure out their equipment before a purchase like kettlebells
