We'll see, I think these four or five things (physio/knee, pushup-pullup training, Raven circuit/HIIT, running)are a nice plan to focus on in the upcoming months, in parallel to eating better (and greener). Of course the knee/physio rehab does remain my priority, but the exercises I've been...
I feel like this workout template/format works for me (aside from physio wkts, gym stuff, running maybe, pushup and pullup training - all varying depending on energy and so on):
Can scale it/increase the level as I get back to being fitter etc
Fine to do a few (3-4) sets if I don't have time or...
Raven Circuit Workout done (3 sets) - I've just put all intervals at 30", longer intervals will be for later when I can increase the level/intensity^^
Here's the interval: https://www.intervaltimer.com/timers/11950695-raven-hit-circuit-lvl-i
Basic weekly plan:
Doing running OR this wkt (which I'll call my "Raven HIT wkt" - HIT for "high intensity training", not necessarily with intervals...) at least three times a week.
Pushups and pullups training throughout the week: during the HIT workouts, and on non-cardio/HIT days, probably a...
Draft of the single set:
2min-5min jumping jacks (or jump rope)
Kb swings or Combat Move/combo (either for 10-20 reps or for 30'' to 1min)
30'' Plyo exercise 1
Kb squats
30'' Plyo exercise 2
1 min sprint high knees
Bonus/"extra credit" (which means I can avoid it if too tired, which is 100%...
Brainstorming: exercises (obviously I'm not gonna do all these in a single workout lmao)
These are hiit/circuit-type fat-burning/cardio-challenging exercises that I actually enjoy doing
Jumping jacks
High knees and butt kicks
Jab-cross-elbow-knee
Backfist or lateral elbow + side kick
Kb swings...
Alongside the physio/knee rehab stuff and pushups and pullups training, I want to take up some cardio/fat-burning workouts, and specifically running and HIIT/circuit workouts.
Running (either treadmill or outdoors, now that the weather is finally nicer/warmer) is one option, but I'm also coming...
I'm always amazed by the longevity of squat/deadlift strength "gains", for lack of a better word...
I haven't done any heavy squats or deadlifts for over six months, maybe even a year.
Yet I could comfortably do these (with proper warmup of course)!
And I can tweak/modify them a little bit to make it more challenging or focus on other moves/exercises, e.g. pullups, burpees, turkish get ups or other kettlebell moves...
It's good because I simply don't always have enough energy to get into a "full"/longer workout (also it's unpredictable, so...