It has been far too long since my last piece. This time, I
am coming to you all with a challenge. The past challenges I completed prior to
posting about them.
Every piece I have posted contains information from my own
experiences. This time, it’s very different. This is an open challenge. For the
next year I am going to be doing workouts known as Street Workouts.
You may have seen some of the videos of people doing
planches, handstand push-ups on parallel bars, and other amazing feats of
balance, strength, and endurance.
One among the multitude of ways to begin, I have put
together the following training regimen;
Bulgarian Split Squat
Squat
Box Jump
Chin-up
Pull-up
Power Plank
V-ups
Clapping Push-up
Dips
Triceps Push-ups
Neck/Back Bridge
Do each of these for 3 sets of 10-15 repetitions. Two sets
pull-ups (palms facing away from you) and two sets of chin-ups (palms facing
toward you). The reason to include both of these exercises is simple. Pull-ups
focus more on your upper back with some stress on your biceps. Conversely,
chin-ups will focus more on your biceps and less on your back.
For the Bulgarian Split Squat you will need a box or a bench
or the rung of a play set to put one foot on. That foot goes behind you. It
will look somewhat like a lunge, but with the rear foot unable to support much
weight. Now, bend your front leg slowly until your hip joint is about parallel
with your knee. Once there you pause for a moment before you extend your leg
and stand back up. The cadence should be steady, smooth, and slow. Right now
the focus is to build our strength up for more difficult movements later.
For the Box Jump I am using the bench from my picnic table.
You can use the benches at the park, too. I have done that before. With these
box jumps you should try to turn around 180 degrees. Stand on the box or bench
facing the direction you are going to jump. When you step off turn around so
that you land facing the box. Jump up on the box so that you turn around in the
air to face the direction you just jumped from.
Chin-ups and pull-ups can use a variety of gri widths. I am
going to do my pull-ups with a grip of just more than shoulder’s width. My
chin-ups will use a grip that is far closer. My hands will be not more than six
inches apart.
The Power Plank is something absolutely new to me. Start off
in the usual plank position that is with your forearms on the ground and your
body held straight. You are going to flex your arms and chest suddenly so that
your upper body lifts up. Your intent is to be able to straighten your arms at
this point so you land on your hands.
V-Ups are fantastic. Tis will strengthen your upper and
lower abs while incorporating your hip flexors. Lie flat on your back, with
your arms either out to the side or back over your head. At the same time bring
upper and lower body up off the ground. In this you will look like a letter V.
Brings your hands up and touch your toes then lie back down. That is one
repetition.
Clapping push-ups are an excellent way to develop amazing
strength and awesome development.
The triceps push-up begins in the plank position. Unlike the
power plank you will straighten your arms. This will focus on your triceps
quite significantly.
The neck/back bridge may be familiar to those of you who
have wrestled or grappled. For the rest, lie on your back and bring your feet
in so that they are beneath your knees. Straighten your body from hips to your
shoulders. Using your neck muscles lift your shoulders up off the ground. Once
in this position you can roll to one side then the other.
Below are my pictures from today. As I start this process I
will post my progress. I am looking forward to your progress as well.
I am going to post my weekly results and changes with notes
and pictures. Please join in. Show it to your kids. Get them moving with you.
Go to the playground with them and train. Train every single day. Eat clean and
stay away from fast foods, processed foods, and other crap.To start this off here are my first pictures. As you can
see, I am no 18-25 year old athlete. Here we go, folks. Let’s get things
started.
