I) Morning walk & hanging
II) Evening exercise (1 per muscle group) (once in 3 days)
- Bicep curl
- overhead curl
- Shoulder press
- Wrist curl
- Push up
- Crunches, side plank
- Pistol squat, claf raise
III) Stretching, mobility in gap days
I’ve got ill recently but finally feeling well to do some exercise. My goal is to keep it easy, short and bodyweight only.
Just sharing my really short whole body workout which will take only an hour.
Edit: Replaced image with text
You should probably edit your post to include your program in text format rather than on just an image.
Your program is also missing sets and reps for each exercise.
I’d remove wrist curls from a full body workout and replace them with something else. Other than that it should be good.
I cant read your writing super great but it looks like there isn’t much back work there. You could swap wrist curls for bent over dumbell rows.
If you’re looking for advice, I’d recommend moving the compound movements (ie squats and presses) to the beginning and the isolation movements (ie curls) to the end.
This allows you to do the more complex movements at the beginning when you are less tired.
Never thought about that. Thanks
I) Morning walk & hanging
II) Evening exercise (1 per muscle group) (once in 3 days)
- Bicep curl
- overhead curl
- Shoulder press
- Wrist curl
- Push up
- Crunches, side plank
- Pistol squat, claf raise
III) Stretching, mobility in gap days
Thanks for writing it in text.
Didn’t knew that my writing is too bad for people to understand lol.
It’s not terrible, but as the platform is focused on accessibility we should keep in mind not everyone got 20/20 vision and may rely on screen readers or similar aid. Some people may also not be used to reading cursive so it’s an extra obstacle for people wanting to help.
Good work :)
The morning activity reads “walk, lunges”, right? Don’t forget to do something for your hamstrings as well, like (weighted) single leg Romanian deadlifts or Nordic curls. Otherwise they’ll become undertrained and susceptible to injuries.
What’s #4?
Wrist curl
Thanks
What’s your goal with the exercise plan? If it’s just for general fitness, wrist curls and calf raises will mostly be a waste of time.
If it’s for bodybuilding/aesthetics, the volume is way too low. Forearms and calves can easily be trained 3-4 times a week.
General fitness
For general fitness wrist curls will be a waste of time as it doesn’t really transfer to anything in the real world, nor will you get much hypertrophy from the low volume. If you want something for your forearms, farmers walk will be a lot more useful as it trains your grip in a way that transfer nearly 1 to 1 with normal life activities.
Likewise, calf raises isn’t needed, walking should be plenty of stimulus for your calf if you aren’t aiming for hypertrophy.
The biggest issue with the program though is that it is completely missing what’s maybe your most important group of muscles, your back. You’ll want an exercise or two that trains your pulling muscles (other than the biceps). Deadlifts are great (and healthy) if you have a bar available. Dumbbell/barbell rows are great exercises, pull ups too if you got the strength. If pull ups are too difficult at the moment, you could try training only the eccentric portion of it until you get better at it.
Why once in 3 days? You should be fine to do this every other day
Just want to gradually transition from not working out to doing some workout
Fair enough!
