Daily Dozen Exercises

[TeeDee]

So I know we have a few people interested in Physical Fitness and Exercise on the forum and whilst I have my own ideas on the selection I thought I would seek some additional feedback from others to possibly challenge my thinking.

I intend to perform a routine of 12 exercises - one set each - everyday - to work the entire body as pre breakfast discipline. Other exercises are planned for the remainder of the day but the idea is to get the Daily Dozen in and done.

I have a variety of exercise equipment available. Exercises can be low-med-high rep range but only ONE set would be done for each exercise.

One Exercise could be a Heavy Low Rep set of Squats whilst a different Exercise could be Air Squats at a High Rep Range.

So which 12 would you have down to get the body primed and worked and maybe build in resilience and injury proof the body.

 

[Van-Wild]

Do you a pull up bar?

If yes, burpee pull ups is all you need....

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[TeeDee]

Do you a pull up bar?

If yes, burpee pull ups is all you need....

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Ok, so my initial thoughts.

Not much overloading happening for Gross Motor strength.

Not much Chest and Pushing muscles being stimulated.

 

[Allison McKenzie]

You gotta do press ups and planks. Just 2 minutes of each a day makes a great difference.

 

[TeeDee]

You gotta do press ups and planks. Just 2 minutes of each a day makes a great difference.

Agreed, Although I'd suggest Press Ups are a type of Plank in motion. Possibly making the Plank slightly redundant.

 

[Allison McKenzie]

Yeah, I guess they are if you do enough of them. Can we have before and after photos of your abs?

 

[TeeDee]

Yeah, I guess they are if you do enough of them. Can we have before and after photos of your abs?

I don't think your BF would approve.

 

[Allison McKenzie]

He said it is fine, you are just some guy on the Internet, he doesn't see you as a threat.

 

[Van-Wild]

Ok, so my initial thoughts.

Not much overloading happening for Gross Motor strength.

Not much Chest and Pushing muscles being stimulated.

Depends if youre doing them properly...

Step 1: stand up right.

Step 2: drop quickly into a press up position (core, glutes, shoulders)

Step 3: do a chest to floor press up (core, chest, shoulders, triceps)

Step 4: spring kness to your elbows, into a lower squat position (core, chest, triceps, quads, glutes

Step 5: air squat into a jump to the pull up bar (core, quads, glutes, hamstrings, calves, forearm)

Step six: do a proper pull up, chest to the bar (forearm, bicep, back)

Get some good slow reps in to load up, or go all out for high reps to beast yourself. Its a full body exercise that will smoke you!

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[The puffin squire]

Sits ups
Press ups
Burpees
I do 25 of each in the morning
And 25 press ups and sit ups before bed
Imo A daily routine has to be simple and easy to do, the more complicated the more chance of it failing in the long-term.




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[TeeDee]

Sits ups
Press ups
Burpees
I do 25 of each in the morning
And 25 press ups and sit ups before bed
Imo A daily routine has to be simple and easy to do, the more complicated the more chance of it failing in the long-term.




Sent from my SM-G973F using Tapatalk

So 5 sets in total with duplication of Two of the Exercises - Can I ask why ?? As in why the repeat before retiring.

 

[TeeDee]

Depends if youre doing them properly...

Pretty sure I do after the encouragement from the various DS.

 

[santaman2000]

So 5 sets in total with duplication of Two of the Exercises - Can I ask why ?? As in why the repeat before retiring.

These at muscle building exercises. Whether it’s this type (using body weight) or weight lifting with free weights or a weight machine the principle remains the same: the exercise tears down the muscle and it’s rebuilt stronger during sleep. I suppose (and I could easily be wrong) that doing them before retiring allows the recovery process to begin immediately?

 

[santaman2000]

Yeah, I guess they are if you do enough of them. Can we have before and after photos of your abs?

You realize that press ups work the pectorals and triceps rather than the abs. Sit ups work the abs.

 

[Robson Valley]

HA! Being able to descend and then climb a flight of stairs makes me chuckle, it's such a big deal.
I'm faced with uncertain limitations. If I spring a leak, I'll croak in about 5 minutes.

 

[TeeDee]

These at muscle building exercises. Whether it’s this type (using body weight) or weight lifting with free weights or a weight machine the principle remains the same: the exercise tears down the muscle and it’s rebuilt stronger during sleep. I suppose (and I could easily be wrong) that doing them before retiring allows the recovery process to begin immediately?

Are you aware of G-A-S??

 

[TeeDee]

You realize that press ups work the pectorals and triceps rather than the abs. Sit ups work the abs.

To be fair sit ups tend to place greater emphasis directly upon the Hip Flexor / Psoas Major muscle.

But mostly Abs are either made with gifted genetics or in the Kitchen via calorie and nutrient restriction.

 

[santaman2000]

To be fair sit ups tend to place greater emphasis directly upon the Hip Flexor / Psoas Major muscle.

But mostly Abs are either made with gifted genetics or in the Kitchen via calorie and nutrient restriction.

It’s always my abs that are sorest after sit-ups. But there’s no denying the. Second part of your post: no matter how good your abs are, they can still be hidden by a fat layer.

 

[santaman2000]

Do you have a workout partner and a bench? If so you can drastically increase the effectiveness of your sit ups as well as the range of muscles worked. Sit on the end of the bench with your back toward the end and have your partner hold your feet/legs while you lie backwards off the end (with your torso in the air parallel to the floor before sitting back up (this increases the effectiveness.
To increase the number of muscles worked extend your arms upward while flat and then twist your torso first to the left until their parallel to the floor than to the right before sitting back up. When your comfatable with this do it holding a weight.

 

[TeeDee]

Do you have a workout partner and a bench? If so you can drastically increase the effectiveness of your sit ups as well as the range of muscles worked. Sit on the end of the bench with your back toward the end and have your partner hold your feet/legs while you lie backwards off the end (with your torso in the air parallel to the floor before sitting back up (this increases the effectiveness.
To increase the number of muscles worked extend your arms upward while flat and then twist your torso first to the left until their parallel to the floor than to the right before sitting back up. When your comfatable with this do it holding a weight.

These? https://www.building-muscle101.com/roman-chair-sit-ups/