Dogs Of War
Coach
- Messages
- 12,718
I'm 45 in 3 mths time and have just started back getting fit. I don't want to use a gym as usually it's a good excuse not to go. Goal is to get as fit as possible in this time. I will keep it going afterwards but have dropped drinking and a few others things to realise my goal. (Drop 14kgs)
So Just want some feedback on what else I could add. I made a home circuit. I have some straps from a dodgy grant kenny door gym I bought. Though it's great for squats and the like to add some real depth. Have one set of free weights. So most things need to be body weight.
3x20 squats (using door gym)
3x15 push ups
3x20 lunges
4x20 step ups (using chair pushed up against wall)
3x20 pull ups (using door gym)
4x15 shoulder press (using free weight)
3x15 curls
3x20 sit ups
3x15 dips
3x45 sec planks
I can just add reps which I will for some of these as I get fitter. But variety is always better especially if I'm missing something else I need to work on.
I do a lot of mountain bike riding so cardio is not something I need so much. And as for stretching. I use the yoga studio app which I recommend highly and use it 3-4 sessions a week.
Diet is very good since I'm off the beer. Doing some of the man shakes as well.
My current program looks like this. Sat/sun18km mountain bike ride (all single track). Takes me a little over an hour. Do my circuit. Then 1 hr yoga.
Mon. 10km 30min bike ride. 1 hr yoga.
Tues. circuit. 30 min yoga
Wed 10km 30min bike ride. 1 hr yoga
Thurs circuit. 30min yoga.
Friday. Rest. Though I may do the bike ride.
I also on weekdays try to do heaps of push ups in the morning til I can't do anymore.
So Just want some feedback on what else I could add. I made a home circuit. I have some straps from a dodgy grant kenny door gym I bought. Though it's great for squats and the like to add some real depth. Have one set of free weights. So most things need to be body weight.
3x20 squats (using door gym)
3x15 push ups
3x20 lunges
4x20 step ups (using chair pushed up against wall)
3x20 pull ups (using door gym)
4x15 shoulder press (using free weight)
3x15 curls
3x20 sit ups
3x15 dips
3x45 sec planks
I can just add reps which I will for some of these as I get fitter. But variety is always better especially if I'm missing something else I need to work on.
I do a lot of mountain bike riding so cardio is not something I need so much. And as for stretching. I use the yoga studio app which I recommend highly and use it 3-4 sessions a week.
Diet is very good since I'm off the beer. Doing some of the man shakes as well.
My current program looks like this. Sat/sun18km mountain bike ride (all single track). Takes me a little over an hour. Do my circuit. Then 1 hr yoga.
Mon. 10km 30min bike ride. 1 hr yoga.
Tues. circuit. 30 min yoga
Wed 10km 30min bike ride. 1 hr yoga
Thurs circuit. 30min yoga.
Friday. Rest. Though I may do the bike ride.
I also on weekdays try to do heaps of push ups in the morning til I can't do anymore.
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