90 DAY MINDS FITNESS CHALLENGE

This past weekend I wrote a new routine that I am now following and will post my results at the end of the 90 days. If you do it along with me I'd love to see your results. This routine involves no gym, no equipment (although you might need to get a resistance band for assistance on some of the excersises) 

Remember too that if you need to you can always modify excercises to make them more or less challenging to suit your needs. If you are struggling with an exercise let me know in a comment and I can suggest a variation that will work for you. 

Also, if you're goal is having a good physique you will need to also have a good plan for diet and nutrition, which I will follow up with in future blogs. I will do one for if you have a lot of fat to lose and a different one for staying lean but making more significant muscle size gains. 

I will also follow up with videos about my mobility routines so you can follow along, I have very very poor flexibility so my stretches are super modified versions of proper form stretches lol The goal of the different mobility routines though is to eventually be able to do the splits both ways (middle and front) and also be able to do a "bridge" 

Anyway, if you need anything explained in more detail or dont know what to do for any of the exercises just comment and I'll respond. Here is the routine, good luck! 

ROUTINE OUTLINE FOR NEXT 90 DAYS

EVERY SINGLE DAY:

1 SET OF PUSH UPS TO FAILURE

5 X 20 RUSSIAN TWISTS (HOLDING PROGRESSIVELY HEAVIER OBJECTS, jugs of water and big rocks work good)

5 X 8 HANGING LEG RAISES (PROGRESSING TO TOE TAPS) OR, IF SHITTY WEATHER SUB FOR INDOOR 5 X 45 SECOND FLUTTERS

4 X 60 SECOND PLANK (PROGRESSING TO 1 X 240 SECOND PLANK WHEN UR FEELING IT)

MONDAY: MIDDLE SPLIT MOBILITY ROUTINE, LEGS

TUESDAY: BRIDGE PROGRESSION MOBILITY ROUTINE, PUSH

WEDNESDAY: PULL

THURSDAY: FRONT SPLIT MOBILITY ROUTINE, LEGS

FRIDAY: PUSH

SATURDAY: REST OR PULL

SUNDAY: REST OR PULL 

LEGS :

PISTOL SQUATS (VARYING BANDED/BAR ASSISTANCE) 5X10 EACH SIDE , SUBSTITUTE STEP UPS IF YOU DON'T HAVE A BAND AND CAN'T PERFORM A REAL PISTOL SQUAT (LIKE I CAN'T) 

5 X 25 AIR SQUATS (DIFFERENT VARIATION FOR EACH SET, KEEP IT INTERESTING)

6 X 60 CALF RAISES (ALTERNATING FOOT POSITIONS)

PUSH:

5 X 25 REGULAR PUSH UPS

5 X 8 PARALLEL BAR DIPS

5 X 8 STRAIGHT BAR DIPS

5 X 5 PER SIDE ARCHER PUSH UPS (PROGRESSIVELY LESS ELEVATED)

5 X 10 DIAMOND PUSH UPS

PULL:

5 x 5 PULL UPS

5 X 5 CHIN UPS

5 X 20 BANDED/COUNTERWEIGHT ASSISTED PULL UPS

5 X 8 SIDE GRIP PULL UPS

5 X 2 FALSE GRIP CHIN UPS