The Weekly Summary - Fitness Edition
A couple of months ago fellow blogger and friend @CryptoBlonde suggested that I post my daily workouts on Publish0x. @CryptoBlonde is a crypto enthusiastic and loves NFTs. She frequently does NFT giveaways and thanks to her I've won several NFTs that have been added to my WAX collection. But from time to time, she posts about her bike rides. @CryptoBlonde does some very long rides and seems to ride competitively. She has motivated me and we've chatted quite a bit about fitness in the comments.
Lately, I've been posting my daily workouts on Twitter and a few of you have liked those tweets.
So yesterday, April 9, 2021, I did my daily work out at home. When I work out at home, since I don't have any equipment, I do calisthenics, primarily exercises that use my own body weight.
After stretches and warm-up activities, my exercise session is dominated by the push-up (or press-up). The push-up is probably one of the best exercises you can do for your upper body. Since I'm in my early fifties, I really try to warm-up my joints and rotator cuffs to prevent injury because after all, I want to work out for years to come!
I start my push-ups by doing a few warm-up sets of five. In between each set, I rest for about a minute. Lately, I pace back and forth briskly a few times as I rest from set to set. The walking back and forth adds up! When I look at my Google Fit app on my phone it's usually about 1.5 miles (about 2.5 kms) by the end of most of my work outs.
Depending on how I'm feeling, I will do between 100 to 250 push-ups in sets of 10, every two to three days. In January, I started tracking my push-ups. With good elbow and shoulder health, my goal is to do 12,000 push ups for the year.
In yesterday's session I did a total of 175 push-ups. This includes warm-ups and cool-down sets. Here's the breakdown:
Push-up Warm-up Sets
3 sets x 5 reps
Push-up Working Sets
15 sets x 10 reps
Push-up Cool Down Sets
2 sets x 5 reps
Push-ups for April 2021
975
Push-ups for 2021
4,475 💪
After push-ups I do some shadow boxing for a bit of cardio. Last year, at the start of the pandemic I discovered boxing trainer Jason Van on YouTube and have adapted what I've learned from him into my home sessions.
Even though the push-up engages your upper back and traps, I also try to do some back exercises. I've been working out, on and off for over 35 years, and just last year I discovered back widows. Back widows are also known as the reverse push-up. So I've slowly incorporated back widows into my work outs. I need to continue to add more sets of this great exercise into my routine.
And by the end of this work out, I walked almost one mile or about 1.6 kms.
Thanks again to @CryptoBlonde for the inspiration, I highly recommend you follow her on P0x!
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