Bodyweight Training

One day I was told to sit in a wall sit; to this day it has been my favorite exercise. My love for exercising is ever expanding, each day I wake up with a zeal to try something new. Exercising to me is hope, an uncharted territory that I need to vanquish. 

My Current Training Schedule

This is the general template of my routine. My routine goes under constant improvizations to fit me better. After joining a college, my routine changed quite a bit. It isn't anything new, most of it can trace its roots back to the Convict Conditioning book. 

My routine is brief, effective and trains the entire body. It takes me only 15-20 minutes to complete it. It is highly scalable and flexible. It allows me to train every day of the week. I remain fresh on most days and can push maximally. On the days, I feel tired, I can scale down my routine to my needs. I no longer need to think about scheduling the workouts I missed. It reduces stress.

I still use the Convict Conditioning book's progression chart to keep my workout progressive in nature. I like to work on my form and tension when I perform an exercise. I like to do each exercise mentioned below for a couple of reps in a circuit fashion. As most of the exercises in the beginning act as a general warmup, I no longer need any warm-up for the difficult exercises. I also ensure to do only the warm-up exercises on the days I lack time. It keeps the momentum going.

I have recently added twists to my routine which I borrowed from the trifecta routine in CC2. They don't take more than a minute and are a good lower-back opener. 

My routine has a mix of both isometric as well as dynamic exercises. I like dead hangs, handstands, twists, bridges, and toe-touching in isometric exercises and squats and pull-ups in dynamic exercises. I dropped pushups as I didn't fancy them. I replaced those with handstands. 

I like to hold an isometric exercise for a minute. Once I feel comfortable, I move to a harder variation. I like to do 20+ reps in squats and 5-10 reps in pull-ups.

Lately, I am experimenting with hand balancing and inversion by dedicating 5-7 minutes daily to bridges and headstand/ handstand variations. I am learning the elbow stand and the gecko bridge.

My routine doesn't focus on a single skill like muscle building, strength building or conditioning. It focuses on repetition. As it focuses on repetition, I am able to learn the skills faster. I recently achieved a free-standing headstand. Currently, I am in no hurry to become muscular, I enjoy the time I work on myself.

Do check out my FAQ page to learn more about the routine.

So my training day has these main exercises.

1. Squats

2. Pullups

3. Leg Raises

4. Pushups

5. Bridges

6. Handstands

7. Hangs

I have covered my hand balancing routine here.