m-chrzan.xyz
aboutsummaryrefslogtreecommitdiff
path: root/src
diff options
context:
space:
mode:
Diffstat (limited to 'src')
-rw-r--r--src/blog/lock-down-workouts.html76
1 files changed, 76 insertions, 0 deletions
diff --git a/src/blog/lock-down-workouts.html b/src/blog/lock-down-workouts.html
new file mode 100644
index 0000000..f5325a6
--- /dev/null
+++ b/src/blog/lock-down-workouts.html
@@ -0,0 +1,76 @@
+title: Lock-down workouts
+date: May 08, 2020 16:37
+---
+<p>
+I bought a 14kg kettlebell for myself just as the coronavirus situation was
+escalating into lock down here in Poland. I wrote up a simple exercise plan to
+follow every week and have been following it for over a month now. Gotta stay in
+motion while the world has seemingly stopped!
+</p>
+
+<p>
+I'm definitely not a fitness expert, and I'm sure this program is far from
+perfect. But it hits most of the major muscle groups, is an energizing way to
+start each day, and definitely gets me sweaty, so I'll use that as a metric of
+it being sufficient for now.
+</p>
+
+<h3>Workout A: Upper</h3>
+<ul>
+ <li>
+ Push-ups 3xFailure (this is around 20 for me, up from 10 at the
+ beginning of lockdown)
+ </li>
+ <li> Kettlebell shoulder press 3x7 per arm </li>
+ <li> Kettlebell row 3x12 per arm </li>
+</ul>
+
+I do the push-ups on a slight decline from a stool.
+
+<h3>Workout B: Lower and Core</h3>
+<ul>
+ <li> Plank 3x1:45 </li>
+ <li> Kettlebell swings 3x1:45 </li>
+ <li> Kettlebell goblet squats 3x12 </li>
+</ul>
+
+I superset the planks and swings.
+
+<p>
+I also throw in chin-ups or pull-ups throughout the day on both workouts.
+</p>
+
+<p>
+I alternate these workouts for five days a week, with two rest days a week.
+</p>
+
+<h3>Thoughts</h3>
+<ul>
+ <li>
+ I definitely can recommend getting a kettlebell. If you get the right
+ weight for you (the recommended starter weights are 16kg for men, 8kg
+ for women), it's a single piece of equipment that can be used for a wide
+ range of exercises. A very affordable option in general, and especially
+ right now while gyms are closed.
+ </li>
+ <li>
+ If you've never touched a kettlebell before, Pavel Tsatsouline's
+ <a href='https://www.youtube.com/watch?v=cKx8xE8jJZs'>
+ Enter the Kettlebell
+ </a> is a great starting point, going over general use and the most
+ popular exercises.
+ </li>
+ <li>
+ Working out is not just for getting in shape, but will also have a very
+ positive impact on mental well-being. It can be especially useful now as
+ a way of jump-starting days in lock-down.
+ </li>
+ <li>
+ Doing something is better than doing nothing. I don't recommend
+ following my plan - it's based entirely on intuition, what feels good,
+ and the equipment I have available. If you find any other home workout
+ plan that seems to suit your likes - follow it. Then again if you don't,
+ following mine or whatever plan you come up with for yourself is going
+ to be better than nothing.
+ </li>
+</ul>