robertagrimal
New member
Hi guys, due to me being totally inactive and not going gym much and not enough exercise, I started noticing stiffness in my body, I do have a problematic shoulder and lower back from years of weight lifting. I used to be a hardcore weight lifter. I sort of stopped cause I kinda lost interest and Calisthenics and bodyweight stuff is great, keeps you fit and low weight, slim body, less stiffness/ strain and is a mixture of both aerobic and anaerobic exercise. Weight lifting mixed with stretching is also great but I cant be bothered at the moment.
Anyways this workout is more geared towards stretching the legs, the spine, the diaphragm, the chest cavity for a better posture. Each exercise has its benefits, squats and leg stretching good for stiff legs and even sciatica problems, hanging for bad back, shoulders. Pullovers for diaphragm, upper body, spine stretching, general posture, lung function (more oxygen intake, also good for asthmatics and other respiratory diseases). Hanging leg raises for stronger abs and core and also stretches the tendons and ligaments in the groin area (good for sciatica and other related problems).
You can add some more exercises or take away some. I have not included any ''push'' workout for the upper body (as Im not concerned about that as of yet), but you can add bench press or push ups if you will. Any suggestions for improvements or better techniques are welcomed. Kind Regards and may you all be blessed with good health
))))
Frequency:
-3 to 5 times a week.
Required:
-Pullup bar or anything stable for pull ups and hanging, legs dont need to be straightened out when hanging (better if it is though for a full stretch, but it doesnt make too much difference).
-Barbell and some weights (for light/moderate resistance squats) could use a log or a pole or something similar.
-Dumbell for pullovers and a bench (light/moderate resistance) could use a homemade weight with a decent bench alternative.
WARMUP
-Leg stretching and bar hanging superset (do a set of toe touching then quad stretches then inner thigh stretches SUPERSET with hanging from a bar - REPEAT this process for another 3 sets to give a total of 4 sets - change position of hands on each set on the bar).
Toe touching:
EDIT: People who find the ''toe touching'' exercise uncomfortable or want an alternative than there are two I found that can be done standing up, there might be more out there and these two might be better for your back than toe touching...
.... done with straight back...
https://www.pinterest.es/pin/460352393151386543/
https://mvslim.com/5-ways-yoga-is-a-basic-practice-for-muslims/
Quad stretches:
Inner thigh stretches:
Hanging pullup bar stretches:
(with hanging you can add weight if its too easy and also move forward and backwards gently for a fuller stretch. I wont recommend sideways movement as that can effect lower spine and tangle nerves up)
WORKOUT
-4 sets of light/moderate squats superset with pull ups (different hand positions for each pull up set), hang for abit after each set.
Squats:
Pull ups: https://www.youtube.com/watch?v=y3GlKQ0EI8k
-4 sets of pullovers (light/moderate) superset with hanging leg raises (hang for abit after each hanging leg raise set)
Pullovers: https://www.youtube.com/watch?v=Ydpy886udzo
Hanging leg raises: https://www.youtube.com/watch?v=Pr1ieGZ5atk
COOLDOWN
-4 sets of leg stretching exercises (like the warmup) superset with hanging bar stretches (change hand position each set).
Anyways this workout is more geared towards stretching the legs, the spine, the diaphragm, the chest cavity for a better posture. Each exercise has its benefits, squats and leg stretching good for stiff legs and even sciatica problems, hanging for bad back, shoulders. Pullovers for diaphragm, upper body, spine stretching, general posture, lung function (more oxygen intake, also good for asthmatics and other respiratory diseases). Hanging leg raises for stronger abs and core and also stretches the tendons and ligaments in the groin area (good for sciatica and other related problems).
You can add some more exercises or take away some. I have not included any ''push'' workout for the upper body (as Im not concerned about that as of yet), but you can add bench press or push ups if you will. Any suggestions for improvements or better techniques are welcomed. Kind Regards and may you all be blessed with good health
))))Frequency:
-3 to 5 times a week.
Required:
-Pullup bar or anything stable for pull ups and hanging, legs dont need to be straightened out when hanging (better if it is though for a full stretch, but it doesnt make too much difference).
-Barbell and some weights (for light/moderate resistance squats) could use a log or a pole or something similar.
-Dumbell for pullovers and a bench (light/moderate resistance) could use a homemade weight with a decent bench alternative.
WARMUP
-Leg stretching and bar hanging superset (do a set of toe touching then quad stretches then inner thigh stretches SUPERSET with hanging from a bar - REPEAT this process for another 3 sets to give a total of 4 sets - change position of hands on each set on the bar).
Toe touching:
EDIT: People who find the ''toe touching'' exercise uncomfortable or want an alternative than there are two I found that can be done standing up, there might be more out there and these two might be better for your back than toe touching...
.... done with straight back...
https://www.pinterest.es/pin/460352393151386543/
https://mvslim.com/5-ways-yoga-is-a-basic-practice-for-muslims/
Quad stretches:
Inner thigh stretches:
Hanging pullup bar stretches:
(with hanging you can add weight if its too easy and also move forward and backwards gently for a fuller stretch. I wont recommend sideways movement as that can effect lower spine and tangle nerves up)
WORKOUT
-4 sets of light/moderate squats superset with pull ups (different hand positions for each pull up set), hang for abit after each set.
Squats:
Pull ups: https://www.youtube.com/watch?v=y3GlKQ0EI8k
-4 sets of pullovers (light/moderate) superset with hanging leg raises (hang for abit after each hanging leg raise set)
Pullovers: https://www.youtube.com/watch?v=Ydpy886udzo
Hanging leg raises: https://www.youtube.com/watch?v=Pr1ieGZ5atk
COOLDOWN
-4 sets of leg stretching exercises (like the warmup) superset with hanging bar stretches (change hand position each set).