diamondcutter's blog

I personally do simple training with dumbbells currently 4kgs. Part of the exercices noticed in Prof Atila's book and complete with tractions (chin over bar) and pumps . But this is only for the upper body. I also do other exercices for the bottom body as squats and gluteus exercices and sit-up exercices. I Do it 3 times a week for around one hour with others on skype. Exercices from Crossfit are good too. A mix between weight and repetitions.
Thanks for the ref of the book, I will read it, it can give me good other exercices to do.

I cant speak to your routine specifically, since you don't really give a lot of info, but I am a fan of fundamentals. Often they can be performed with minimal equipment. I also like multi-muscle exercizes that work a bunch of muscles, and require stabilization. Pull ups, dips, squats, core hanging twists etc. I have a TON of info on my blog. This pared back routine was really important during covid when most of us lost access to, or willingness to go to, actual gyms.

Hi, thanks for the comments.
Gymrat: well, I dont really have a routine to be honest. Ive done some of the exercises listed above on and off, but as I got a bit out of shape during Lockdown and havent really sorted out that out yet, I decided to give some of these exercises a try and build up some kind of routine. Ive been doing the 2 kg dumbbell workout daily for about a week. I would like to add in about 20 mins of skippinga few times a week as well. I used to do a couple of hundred step ups (Harvard Step Test) plus 50 ab rolls as often per week as I could.
I figure I could do alternate days of step rest and skipping, with one day off. Maybe the same with the dumbbell workout and ab rolls on alternate days and then with a day off. But then it might not be enough recovery for certain muscles.

first step: decide on your goals. Everything flows from there. You have not indicated what you are trying to achieve. Mr. Universe? Improved cardio and stamina. A little leaner?

Next, IMNSHO, think through a comprehensive workout that balances your entire body, within your goals.

You might want to read my blog.

Thanks for the tips and I will take a look at your blog. Aims are improved stamina and cardio as well as toning up (but definitely not Mr Universe or anything like that). I spend too mjuch time at work sitting, so I would like to iron out a few things there (lower back tension and better abs) as well as just a better overall look when looking in the mirror to help with confidence.

Now we are getting somewhere. Lower back adn abs wont benefit from the majority of cardio stuff, although simple movement will help.

Step #1 iuds sit less. Stand up. Standing desk. Stand on conference calls.

Step #2 is through strengthening of the core, which means abs (front) lower back (rear) and obliques and serrates(sides). See the hanging core workout in my blog. Also do hyperextensions (at a gym) ro some variant oif superman exercise (at home). Ideally get an exercise ball lie on it and do the reverse sit up (hyperextension/superman). Its gets the name superman because it looks liek you are trying to fly.

best , gymrat