Exercise regimen

This exercise regimen is a result of collaboration between myself, Niklas and one of our diving instructors (we basically took her suggestions, went through them keeping some exercises, discarding others, then we added our own for goals not covered by diving at all). I approximate that these exercises will take roughly two hours to perform, including warm-up and stretching. I am sure that this will require a lot of adjustment and tuning, but this is were I begin.

Update: After testing one session each and discussing the various parts of the program, some slight changes have been made, primarily to decrease the amount of time required. The program itself feels good, though.

Another update: The program still proved to be too demanding (taking 71 minutes to complete with almost no rest). It was alright when motivation and energy levels were at their premium, but this is a regimen we want to incorporate regularly, not only when the circumstances are suitable enough.

Warm-up
Skipping rope – 3 x 100 reps
Dynamic stretching* – 15 min

Legs
Leaps, one-legged, from stool – 3 x 10
Leaps, two-legged, straight knees – 3 x 20
Leaps, two-legged – 3 x 10

Arms and shoulders
Handstand, push-up** – 3 x 5
Pull-ups, chin-ups, fewer fingers – 3 x 10
Push-ups from chair, piked, weight forward – 3 x 10

Abdomen
Ab wheel, standing** – 3 x 5
Pike raises, sitting – 3 x 10
Tucks, sitting – 3 x 15

Back
Bridge – 3 x 1 min
Diagonal arm/leg raises – 3 x 30
Pike raises, headstand – 3 x 10

Hands and forearms
Wind weight – 3 x 3
Fingertip push-ups – 3 x 15

Stretching* – 30 min
Calves
Thigh, front
Thigh, back
Thigh, inner
Hip flexors
Glutes
Back
Pike (explicitly)
Abdomen
Chest
Lats
Shoulders
Forearms
Neck

*Juji’s guide is excellent and probably the most extensive and best website about stretching I have yet found. Highly recommended.

**Beast Skills provides abundant information on this exercise, as well as on many, many others.

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  1. Niklas’s avatar

    har du börjat få dåligt me läsare eller har bara ingen vågat kommentera hur oerhört galna vi e? :P

    Reply

  2. Svante’s avatar

    Ni är oerhört galna.

    Reply