Workout with Jelly!

[fromisEJel]

As many of you here know, I am really passionate about fitness and health. I am passionate to the point, I worked in the industry, play sports and workout regularly, and is currently studying for my Diploma in Sports and Exercise Science, before deciding what I should Specialize in when it come to my Sports Science degree in the near future (Most likely Strength and Conditioning).

So while I do workout almost daily, sometime there are moments in life where I can't allocate plenty of time to my workouts. So I created a functional strength and conditioning routine for me. It is done circuit training style, with one minute to two minute of rest between sets.


So here are the workout for strength and conditioning:


1) Pull-Up

2) Body weight squat

3) Mike Tyson Push-up

4) Body weight dips

5) Kettle Bell swing


10 reps for each workout. For beginners, 3 sets. For intermediate level of fitness and above, 4 to 5 sets.

Honestly everything can finish within 30 minute. So you save a lot of time.

However, you should not do this workout daily. Do it 3 times a week, but not on consecutive days. This will help you to recover. Because when we are working out, we are actually tearing our muscle fibers, so that it will grow again into stronger muscle fibers.

For me in between the strength and conditioning day, I will run at least 2-4km, to build up cardiovascular fitness.

However I will always allocate Sunday as a rest day where I fully focus on recovery.


Of course, my workout plan isn't perfect, but it can act as a good base to build up your fitness and strength.


P.s: For a perfect plan, there are many more factors at play. Because sets, reps, load depend on whether are you training for hypertrophy, strength or power.

And in order to keep getting stronger, you will want to progressive overload over the three weeks. And then at the end of the three week to deload (doing lighter weight, less sets/reps) to give your muscle time to recover to get ready for the next mesocycle.

 

[dnb]

3) Mike Tyson Push-up

Interesting! I didn't know this.

 

[fromisEJel]

Interesting! I didn't know this.

No problem! Even me learn of this just recently:





Before that, I was doing other variations such as diamond, one hand push up..etc

 

[asdfg]

what if i cant do pushup? asking for a friend

 

[fromisEJel]

what if i cant do pushup? asking for a friend

If you cannot do standard push-up, you can do regression of the exercise. For example, putting your hands on an elevated surface or doing push-up on your knees