#functional training

Part-time Santa

I've got my eyes set on the target of being a spry retiree. The strength, stamina and flexibility to carry groceries, make it easier on my spine to have a desk job, to lessen impact on my knees, and keep my joints functional.

With the onset of spring, I found myself a nice pair of sunglasses. No more squinting whilst running in the sun!

I'm finding cycling really nice for cross-training the muscles and ligaments above and below my knees.

I'm using dumbbells to get some strength into my arms and shoulders.

I'm doing sit ups to strengthen my core and hip flexors.

I use the incline on the threadmill to work the muscles that would help me with running.

I'm running with my lovely group and we have weekly coaching sessions to work on technique. Zombies Run is fun and I'm seeing my town grow as I find supplies and materials.

Been feeling good. Been feeling like I'm getting where I need to, how I need to. I feel like I've already proven what I needed to, to everyone else and myself. To the point I got injured. Several times. Wouldn't recommend it to anyone else, but what's happened has already happened. And I'm glad to be able to ruefully say that I literally did all I could. More than I should've, in fact.

I've already done a lot, and I feel I finally have permission to take it easy? I always felt I wasn't doing enough, so it's been a surprise to learn that maybe I've been pushing myself too hard. That I AM persistent. That I CAN rely on myself. That I'm good at this. That I can look after myself. So it's okay to take it easier and gentler. And to do it for myself, regardless of what anyone else is doing.

Day 3 of 5 day workout week:

Happy Hump Day! It has been a long Wednesday for me. I didn’t sleep well at all last night. 😩 So, I started the morning grumpy, tired and still sore from yesterday. But, some time around lunch time, I felt the need to get moving! 👊🏽

🏋🏽‍♀️I was grateful to get my second strength training session in for the week! I put in 30 minutes of total body functional training using dynamic movements and some static movements. I used a dumbbell weight range of 10-15 lbs, along with a heavy resistance band. Reps were 8-10 and sets were 2-3 throughout.

🥊 Then, it was back to the kickboxing routine I’ve been working on! Three kicking and punching combos and additional jumprope intervals with both weighted and unweighted ropes. I also went with the 16 ounce gloves instead of the 14 ounces pair for a bit more of a challenge!

Total calorie burn = 427 kcals 💪🏽

I am over the hump! Just 2 more workouts left for the week! Macros for the day:

💪💪💪

(Via: homegym on Reddit)

LEGGI ANCHE 👇👇👇

Henry Cavill's impressive physique has become synonymous with his portrayal of iconic superheroes, particularly Superman in the DC Extended Universe. Fans and fitness enthusiasts alike marvel at his chiseled muscles and extraordinary strength on screen. Behind his superhero shape lies a rigorous fitness regimen and dedicated training routine. In this article, we will take a closer look at Henry Cavill's physical fitness regimen, exploring the key components that contribute to his remarkable transformation.

Commitment to Training:

Henry Cavill's journey towards attaining his superhero physique is marked by unwavering commitment to training. He approaches his workouts with utmost dedication, maintaining a consistent routine that challenges his body and pushes his limits. Cavill's commitment to fitness is evident in the significant changes his physique undergoes between roles.

Intensive Strength Training:

To achieve his muscular and powerful look, Cavill incorporates intensive strength training into his regimen. His workouts include exercises such as deadlifts, squats, bench presses, and overhead presses, which target major muscle groups and promote overall strength and mass gain. Cavill focuses on progressive overload, gradually increasing the weights he lifts over time to continuously challenge his muscles.

Functional Training and Circuit Workouts:

In addition to traditional strength training, Cavill incorporates functional training and circuit workouts into his regimen. These exercises not only enhance his muscular development but also improve his agility, endurance, and overall athleticism. Functional movements like kettlebell swings, battle rope exercises, and plyometric drills contribute to his dynamic on-screen performances.

Nutrition and Diet:

Achieving a superhero physique is not only about intense workouts but also proper nutrition. Cavill follows a structured diet plan that supports his training goals. He emphasizes consuming lean proteins, complex carbohydrates, and healthy fats to fuel his workouts and aid in muscle recovery. He also adheres to portion control and ensures an adequate intake of essential vitamins and minerals.

Adequate Rest and Recovery:

Functional Full Body Burn

Working out to look good is great, but it’s even better to train to move well in and outside the gym 🔥

So if you want to build functional strength, try this full body workout 🎯

You can find more workouts like this in our app 👇