I will be writing about my disciplined eating and workouts for the next 2 weeks. My goal is to provide daily updates, some with videos, about my workouts and eating. The reason I’m doing this is two fold. First, I am coming back from an injury and will show you how to get back into the swing of things after an injury. Second, with the new website, I want to post something daily to keep you coming back to get used to navigating the website.
Yesterday, Sunday, I usually take off from working out. But, because I’ve been taking it easy at the gym I now want to take advantage of doing something everyday. Yesterday, I could not get to the gym, so I used my own bodyweight for a great workout at home with Roza.
This is what we did:
2x (5-10-15-20-25-30-35-40-35-30-25-20-15-10-5) perfect push-ups
Rest as needed. If you have a partner, like I did, do 1:1 ratio
Make sure your chest hits the ground and you get full extension at the top
Then
5min Handstand hold against the wall
Then
20×10 dips
30sec rest between
This is a lot of volume so I made sure I protected my body by fueling proper before and after. Here is what I ate:
Before for breakfast
5 scrambled eggs with cheese
3 pieces of bacon
2 piece of sour dough rye
After the workout
Protein smoothie:
Cream, whole milk, whey protein (chocolate), avocado, and a banana
Give it a go and you would be amazed how many gains you can make doing bodyweight movements. Now there go the excuses for not working out when you can’t get to a gym!
